Son g\u00fcnlerde giderek pop\u00fclerle\u015fen \u2018intermitten fasting\u2019 (oru\u00e7 diyeti) 18, 20 ve 24 saatlik aral\u0131klarla yemek yiyerek kilo verdirmeyi hedefliyor. \u0130stanbul Ayd\u0131n \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi Damla Zeynep Bakmaz, oru\u00e7 diyetinin insan sa\u011fl\u0131\u011f\u0131na olan etkilerini de\u011ferlendirdi. Bakmaz\u2019a g\u00f6re oru\u00e7 diyeti kilo verdirirken diyabet ve pankreas rahats\u0131zl\u0131klar\u0131n\u0131 tetikleyebiliyor.<\/p>\n
Oru\u00e7 diyeti, bilinen ad\u0131yla \u2018intermitten fasting\u2019 d\u00fcnyada ve \u00fclkemizde giderek tercih edilen bir zay\u0131flama y\u00f6ntemi olarak kar\u015f\u0131m\u0131za \u00e7\u0131k\u0131yor. Twitter CEO\u2019u Jack Dorsey\u2019in \u00f6nermesiyle giderek daha geni\u015f kitlelere ula\u015fan oru\u00e7 diyetinde, 18, 20 veya 24 saatte bir \u00f6\u011f\u00fcn t\u00fcketiliyor. Su, \u015fekersiz ve kafeinsiz i\u00e7eceklerin t\u00fcketilebildi\u011fi oru\u00e7 diyeti, k\u0131sa s\u00fcre i\u00e7erisinde h\u0131zl\u0131 kilo kayb\u0131na neden oluyor.<\/p>\n
\u0130stanbul Ayd\u0131n \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi Damla Zeynep Bakmaz, oru\u00e7 diyetini ve uzun s\u00fcre yemek yememenin insan sa\u011fl\u0131\u011f\u0131na verece\u011fi zararlar\u0131 anlatt\u0131.<\/p>\n
\u201cDiyabet ve pankreas rahats\u0131zl\u0131\u011f\u0131 riski var\u201d<\/p>\n
Ara\u015ft\u0131rma G\u00f6revlisi Bakmaz, aral\u0131kl\u0131 a\u00e7l\u0131\u011f\u0131n kilo kayb\u0131na yola a\u00e7aca\u011f\u0131n\u0131 ancak hastal\u0131klara da davetiye \u00e7\u0131karaca\u011f\u0131n\u0131 belirterek, \u201cAra\u015ft\u0131rmalar aral\u0131kl\u0131 a\u00e7l\u0131\u011f\u0131n kilo kayb\u0131 i\u00e7in etkili bir strateji olabilece\u011fini g\u00f6stermektedir. Fakat bu etkilerin b\u00fcy\u00fck olas\u0131l\u0131kla hafta boyunca d\u00fc\u015f\u00fck enerji al\u0131m\u0131n\u0131n bir sonucu oldu\u011fu de\u011ferlendirilmektedir. Ayr\u0131ca, uygun \u015fekilde y\u00f6netilmeyen aral\u0131kl\u0131 a\u00e7l\u0131k uygulamalar\u0131 ya\u015fa, sa\u011fl\u0131\u011fa ve ya\u015fam tarz\u0131na ba\u011fl\u0131 olarak olumsuz yan etkilere yol a\u00e7abilir. \u00d6rne\u011fin, belirli g\u00fcnler yetersiz enerji al\u0131m\u0131 konsantrasyonda azalmaya, ruh halinin olumsuz etkilenmesine ve yorgunlu\u011fa yol a\u00e7abilir.<\/p>\n
Bilim adamlar\u0131n\u0131n konu\u015ftu\u011fu bir di\u011fer konu ise a\u00e7l\u0131k diyetlerinin a\u011f\u0131rl\u0131k kayb\u0131na yard\u0131mc\u0131 olabilmesine ra\u011fmen, ins\u00fclinin (kan \u015fekerini d\u00fc\u015f\u00fcren hormon) etkilerini azaltabildi\u011fini ve diyabet riskinin artmas\u0131na neden olabilece\u011fini \u00f6ne s\u00fcrm\u00fc\u015flerdir. Ara\u015ft\u0131rmac\u0131lar, a\u011f\u0131rl\u0131k kayb\u0131na ra\u011fmen, aral\u0131kl\u0131 a\u00e7l\u0131k diyetlerinin diyabet ve ciddi sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilece\u011fini, normal sa\u011fl\u0131kl\u0131 bireylerde ins\u00fclin i\u015flevini bozabilece\u011fini ve pankreasa zarar verebilece\u011fini s\u00f6ylemektedirler\u201c ifadelerini kulland\u0131.<\/p>\n
\u201cA\u00e7l\u0131k y\u0131k\u0131c\u0131 bir etki b\u0131rakabilir\u201d<\/p>\n
Uzun s\u00fcren a\u00e7l\u0131\u011f\u0131n etkilerinden bahseden Bakmaz, \u201cA\u00e7l\u0131k ilk olarak besinin tamamen emilmesi durumunda yani 3-4 saat ya da en fazla 7-8 saat sonra yiyece\u011fin t\u00fcr\u00fcne ve b\u00fcy\u00fckl\u00fc\u011f\u00fcne ba\u011fl\u0131 olarak ortaya \u00e7\u0131kar. V\u00fccut ilk enerji kayna\u011f\u0131 olarak glikoz- glikojen olarak adland\u0131r\u0131lan karbonhidratlar\u0131 kullan\u0131r. A\u00e7l\u0131\u011f\u0131n erken safhas\u0131nda karaci\u011ferdeki glikojen depolar\u0131 kullan\u0131lmaya ba\u015flar ve dola\u015f\u0131ma glikoz sal\u0131n\u0131r. Karaci\u011fer, yakla\u015f\u0131k 100 gram glikojen depolar. A\u00e7l\u0131k devam ederse bu depolar biter karaci\u011fer glikojen d\u0131\u015f\u0131nda ba\u015fka kaynaklardan (amino asitler gibi) glikoz \u00fcretmeye ba\u015flar. A\u00e7l\u0131k daha da uzun s\u00fcrerse glikozun kullan\u0131m\u0131 azal\u0131r ve enerji i\u00e7in ya\u011flar\u0131n kullan\u0131m\u0131 artar. A\u00e7l\u0131\u011f\u0131n en \u00f6nemli yan\u0131t\u0131 ya\u011f dokusundaki \u2018trigliserit\u2019 depolar\u0131n\u0131n bozulmas\u0131d\u0131r. B\u00f6ylece plazmada ya\u011f asidi miktar\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde artar ve kaslar enerji olarak ya\u011f asitlerini kullan\u0131r. Bu istenilmeyen bir olayd\u0131r \u00e7\u00fcnk\u00fc ya\u011flar\u0131n enerji olarak kullan\u0131lmas\u0131 sonucunda \u2018keton cisimcikleri\u2019 olarak adland\u0131r\u0131lan istenilmeyen maddeler ortaya \u00e7\u0131kar ve bu da v\u00fccut dengesini olumsuz y\u00f6nde etkiler. Ayn\u0131 zamanda kanda ya\u011f asitlerinin artmas\u0131 sonucunda dola\u015f\u0131ma daha fazla ya\u011f kat\u0131l\u0131r ve bu da Kardiyovask\u00fcler (kalp-damar) hastal\u0131klar i\u00e7in bir risk olu\u015fturmaktad\u0131r. Sonunda ya\u011f depolar\u0131n\u0131n tamamen bo\u015fald\u0131\u011f\u0131 ve enerji kayna\u011f\u0131n\u0131n yaln\u0131zca proteinlerden sa\u011fland\u0131\u011f\u0131 bir durum ortaya \u00e7\u0131kar. Bu durumda h\u00fccresel i\u015flevler s\u00fcrd\u00fcr\u00fclemez ve kas kay\u0131plar\u0131 ciddi anlamda ba\u015flar\u201d \u015feklinde konu\u015ftu.<\/p>\n
Sa\u011fl\u0131kl\u0131 diyet nas\u0131l olmal\u0131?<\/p>\n
Sa\u011fl\u0131kl\u0131 diyetin \u2018ula\u015f\u0131labilir, uygulanabilir ve s\u00fcrd\u00fcr\u00fclebilir\u2019 olmas\u0131 gerekti\u011finin alt\u0131n\u0131 \u00e7izen Bakmaz, \u201cHer beslenme program\u0131 bireye \u00f6zg\u00fcd\u00fcr ve ki\u015finin ya\u015f\u0131na, hastal\u0131k duruma, ya\u015fam tarz\u0131na, sosyo-ekonomik durumuna gibi etkenlerle farkl\u0131l\u0131klar g\u00f6sterir. Bu nedenle tek bir beslenme tarz\u0131n\u0131 en sa\u011fl\u0131kl\u0131 olarak de\u011ferlendirmemiz yanl\u0131\u015f olacakt\u0131r. \u015eunu s\u00f6yleyebilirim ki en sa\u011fl\u0131kl\u0131 beslenme \u015fekli ki\u015finin bir diyetisyenle birlikte belirledi\u011fi program olacakt\u0131r. Herhangi bir kronik rahats\u0131zl\u0131\u011f\u0131 olmayan, sa\u011fl\u0131kl\u0131 bir birey i\u00e7in sa\u011fl\u0131k beslenme; \u00f6\u011f\u00fcn atlamamak, doymu\u015f ya\u011f i\u00e7eri\u011fi y\u00fcksek besinler t\u00fcketmemek, sebze ve meyve t\u00fcketimini g\u00fcnl\u00fck 4-5 porsiyon olacak \u015fekilde t\u00fcketmek, rafine \u015feker olarak adland\u0131r\u0131lan basit karbonhidratlardan uzak durarak, karma\u015f\u0131k karbonhidrat gurubu dedi\u011fimiz tam bu\u011fday, \u00e7avdar, yulaf, kepek t\u00fcketimine daha fazla yer vermek ki bu g\u00fcnl\u00fck lif al\u0131m\u0131m\u0131z i\u00e7in de olduk\u00e7a \u00f6nemli, s\u00fct yo\u011furt grubunda 2-3 porsiyon ve et grubundan da derisiz, ya\u011fs\u0131z olacak \u015fekilde g\u00fcnl\u00fck 1-2 porsiyon \u015feklinde t\u00fcketmek yeterli ve dengeli bir beslenme \u015feklinde olmal\u0131d\u0131r\u201d dedi.<\/p>\n","protected":false},"excerpt":{"rendered":"
\u0130STANBUL AYDIN \u00dcN\u0130VERS\u0130TES\u0130 BESLENME VE D\u0130YETET\u0130K B\u00d6L\u00dcM\u00dc ARA\u015eTIRMA G\u00d6REVL\u0130S\u0130 DAMLA ZEYNEP BAKMAZ, ORU\u00c7 D\u0130YET\u0130N\u0130N \u0130NSAN SA\u011eLI\u011eINA OLAN ETK\u0130LER\u0130N\u0130 DE\u011eERLEND\u0130RD\u0130.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[36299,34090,5897,9653,12042],"class_list":["post-174104","post","type-post","status-publish","format-standard","hentry","category-genel","tag-diyabete","tag-diyeti","tag-olabilir","tag-oruc","tag-sebep"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-Ji8","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/174104","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=174104"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/174104\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=174104"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=174104"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=174104"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}