Aral\u0131kl\u0131 oru\u00e7 diyetinin \u00f6mr\u00fc uzatt\u0131\u011f\u0131, kanser, kalp ve diyabet hastal\u0131klar\u0131na iyi geldi\u011fi s\u00f6ylense de Dr. Indrani Kalkan \u201cUygun \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\u201d diye konu\u015ftu.<\/p>\n
Aral\u0131kl\u0131 oru\u00e7 diyetinin g\u00f6r\u00fcnd\u00fc\u011f\u00fc kadar masum olmad\u0131\u011f\u0131na a\u00e7\u0131kl\u0131k getiren \u0130stanbul Ayd\u0131n \u00dcniversitesi (\u0130A\u00dc) Beslenme ve Diyetetik B\u00f6l\u00fcm Ba\u015fkan\u0131 Dr. Indrani Kalkan \u201cAral\u0131kl\u0131 oru\u00e7 diyetlerinin metabolizmay\u0131 yava\u015flatarak i\u015ftah\u0131 azaltmaya yard\u0131mc\u0131 oldu\u011fu ve ins\u00fclin sal\u0131n\u0131m\u0131n\u0131 azaltaca\u011f\u0131 ileri s\u00fcr\u00fclmektedir. D\u00fc\u015f\u00fck kan \u015fekerinin b\u00fcy\u00fcme hormonunun artmas\u0131n\u0131 sa\u011flayabilece\u011fi ve bu sayede artan b\u00fcy\u00fcme hormonunun hem kaslar\u0131n geli\u015fimini hem de ya\u011f yak\u0131m\u0131n\u0131n h\u0131zlanmas\u0131n\u0131 sa\u011flayaca\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclmektedir. Ara\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\u201d ifadelerini kulland\u0131.<\/p>\n
\u201cAral\u0131kl\u0131 oru\u00e7 diyetinin olumlu etkileri s\u0131n\u0131rl\u0131\u201d<\/p>\n
Aral\u0131kl\u0131 oru\u00e7 diyetinin kronik hastalar taraf\u0131ndan uygulanmas\u0131n\u0131n daha da ciddi sonu\u00e7lara yol a\u00e7aca\u011f\u0131n\u0131 belirten Dr. Indrani Kalkan \u201cAral\u0131kl\u0131 a\u00e7l\u0131k diyetlerinin diyabet, kardiyovask\u00fcler hastal\u0131klar, kanser veya alzheimer hastal\u0131\u011f\u0131 gibi di\u011fer kronik hastal\u0131klar i\u00e7in klinik sonu\u00e7larla ili\u015fkilendiren s\u0131n\u0131rl\u0131 verilerin olmas\u0131 nedeniyle, bu hastal\u0131klara sahip olan bireylerin uygulamamas\u0131 gerekmektedir. Kemirgenlerde yap\u0131lan \u00e7al\u0131\u015fmalarda sa\u011fl\u0131kl\u0131, fazla kilolu ve obezlere uygulanan aral\u0131kl\u0131 a\u00e7l\u0131k ve enerji k\u0131s\u0131tlamas\u0131 \u015feklinde yap\u0131lan diyetlerin alkolik olmayan ya\u011fl\u0131 karaci\u011fer hastal\u0131\u011f\u0131 ve diyabet ve kanser gibi kronik hastal\u0131klar gibi obezite ile ilgili ko\u015fullar\u0131n riskini azaltt\u0131\u011f\u0131n\u0131, bununla birlikte, ilgili insan \u00e7al\u0131\u015fmalar\u0131ndan elde edilen veriler, zaman k\u0131s\u0131tlamal\u0131 beslemenin (yani normal uyku d\u00fczeni ile uyumlu beslenme d\u00fczenlerinin) kilo veya metabolik sa\u011fl\u0131k \u00fczerindeki olumlu etkileriyle ilgili olarak s\u0131n\u0131rl\u0131 oldu\u011funu g\u00f6stermektedir\u201d dedi. Kalkan, her b\u00fcnye i\u00e7in uygun olmad\u0131\u011f\u0131n\u0131 belirterek,\u201c\u00c7ocuklarlarda, adolesan ve b\u00fcy\u00fcme d\u00f6neminde, ya\u015fl\u0131larda, diyabet, kardiyovask\u00fcler ve di\u011fer kronik hastalarda bu tarz enerj\u0131 k\u0131s\u0131tl\u0131 diyetler riskli ve tehlikelidir.\u201d \u015feklinde konu\u015ftu.<\/p>\n
Beslenme \u015fekli bireye g\u00f6re de\u011fi\u015fir<\/p>\n
Dr. Indrani Kalkan her beslenme program\u0131n\u0131n bireye \u00f6zg\u00fc oldu\u011funu belirterek, \u201cBeslenme program\u0131 ki\u015finin ya\u015f\u0131na, hastal\u0131k durumuna, 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. Bireyler i\u00e7in en sa\u011fl\u0131kl\u0131 beslenme \u015fekli, yeterli ve dengeli beslenme bi\u00e7imidir. Herhangi bir kronik rahats\u0131zl\u0131\u011f\u0131 olmayan, sa\u011fl\u0131kl\u0131 bir birey i\u00e7in konu\u015facak olursak; \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, kompleks karbonhidrat grubu 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 \u015fekli olacakt\u0131r\u201d diye kou\u015ftu.<\/p>\n
Aral\u0131kl\u0131 oru\u00e7 diyeti nedir<\/p>\n
Aral\u0131kl\u0131 oru\u00e7 diyetleri; belirli bir zaman aral\u0131\u011f\u0131 i\u00e7inde beslenme periyodunu ve bu zaman aral\u0131\u011f\u0131 d\u0131\u015f\u0131ndaki s\u00fcre\u00e7te oru\u00e7 tutma periyodunu kapsamaktad\u0131r. Aral\u0131kl\u0131 oru\u00e7 diyetleri g\u00fcn\u00fcm\u00fczde g\u00fcnl\u00fck aral\u0131kl\u0131 oru\u00e7 (a\u00e7l\u0131k), haftal\u0131k aral\u0131kl\u0131 oru\u00e7, alternatif g\u00fcn orucu ve modifiye oru\u00e7 diyetleri olarak uygulanmaktad\u0131r. G\u00fcnl\u00fck aral\u0131kl\u0131 oru\u00e7 diyetlerinin 8 saat yeme periyodu i\u00e7eren 16\/8, 6 saat yeme periyodu i\u00e7eren 18\/6 ve 4 saatlik yeme periyodu i\u00e7eren 20\/4 gibi birka\u00e7 farkl\u0131 uygulama y\u00f6ntemi bulunmaktad\u0131r. Haftal\u0131k aral\u0131kl\u0131 oru\u00e7 diyetleri haftan\u0131n belirlenen bir g\u00fcn\u00fcnde 24 saatlik oru\u00e7, haftan\u0131n kalan g\u00fcnlerinde k\u0131s\u0131tlama yap\u0131lmaks\u0131z\u0131n beslenmenin devam etti\u011fi y\u00f6ntemdir. Alternatif g\u00fcn oru\u00e7 diyetleri; yiyecek ve i\u00e7eceklerin istenildi\u011fi kadar t\u00fcketilebildi\u011fi g\u00fcnlerle birlikte, enerji i\u00e7eren yiyecek veya i\u00e7eceklerin t\u00fcketilmedi\u011fi oru\u00e7 g\u00fcnlerini i\u00e7erir. Modifiye oru\u00e7 diyetleri en yayg\u0131n kullan\u0131m\u0131 ile bilinen 5:2 sistemi ise birbirini izlemeyen iki g\u00fcn enerji k\u0131s\u0131tlama (500-600 kcal\/g\u00fcn) periyodu ile haftan\u0131n 5 g\u00fcn\u00fc rutin beslenme periyodunu kapsamaktad\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
DR. INDRAN\u0130 KALKAN<\/p>\n","protected":false},"author":1,"featured_media":254384,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_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},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[7352,18472,34090,62926,992,9653,5023,75],"class_list":["post-254383","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-acabilir","tag-aralikli","tag-diyeti","tag-etkilere","tag-olumsuz","tag-oruc","tag-yan","tag-yol"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2020\/01\/aralikli-oruc-diyeti-olumsuz-yan-etkilere-yol-acabilir_baf6850.jpg?fit=1000%2C666","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-14aX","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/254383","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=254383"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/254383\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/254384"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=254383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=254383"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=254383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}