{"id":1116,"date":"2024-05-09T21:50:40","date_gmt":"2024-05-09T21:50:40","guid":{"rendered":"https:\/\/diyetburda.com\/?p=1116"},"modified":"2024-05-09T21:50:43","modified_gmt":"2024-05-09T21:50:43","slug":"vucutta-zayiflama-nasil-gerceklesir","status":"publish","type":"post","link":"https:\/\/diyetgunlukleri.com\/?p=1116","title":{"rendered":"V\u00fccutta Zay\u0131flama Nas\u0131l Ger\u00e7ekle\u015fir?"},"content":{"rendered":"\n

G\u00fcn\u00fcm\u00fcz\u00fcn en s\u0131k problemlerinden biri hi\u00e7 \u015f\u00fcphesiz kilo vermektir. Gerek sa\u011fl\u0131k gerekse g\u00f6rsellik a\u00e7\u0131s\u0131ndan zay\u0131flamak, istedi\u011fimiz kiloya ula\u015fmak hatta daha fit g\u00f6r\u00fcnmek isteriz. Bunun i\u00e7in spor ve uygun diyetler uygulanarak hem istenilen kiloya ula\u015f\u0131lm\u0131\u015f olur hem de kendimizi psikolojik olarak da daha iyi hissetmemi\u015f oluruz.<\/p>\n\n\n\n

Kilo verirken hedef tart\u0131da azalmak, istenilen kiloya ula\u015fmaktan \u00e7ok kilo kayb\u0131n\u0131n sa\u011fl\u0131kl\u0131 bir \u015fekilde ya\u011f dokusundan olmas\u0131d\u0131r. Kilo verirken ya\u011f kaybetmek daha sa\u011fl\u0131kl\u0131 ve uzun \u00f6m\u00fcrl\u00fc olmaya yol a\u00e7arken kas kaybetmek v\u00fccudumuzun sarkmas\u0131na neden olur.<\/p>\n\n\n\n

Peki \u2018\u2019V\u00fccutta zay\u0131flama nas\u0131l ger\u00e7ekle\u015fir ?\u2019\u2019 \u015fimdi bu soruya cevap verelim. V\u00fccutta zay\u0131flama uygun spor ve diyete g\u00f6re de\u011fi\u015fkenlik g\u00f6sterir. V\u00fccut ya\u011f yak\u0131m\u0131n\u0131, 30-40 dakika egzersizler yap\u0131larak, egzersizler s\u0131ras\u0131nda hangi b\u00f6lge i\u00e7in u\u011fra\u015f\u0131ld\u0131ysa o b\u00f6lgeden ya\u011f yakmaya ba\u015flar. E\u011fer a\u011f\u0131rl\u0131k kald\u0131r\u0131yorsan\u0131z kollardan, kar\u0131n b\u00f6lgesiyle ilgili egzersizler yap\u0131yorsan\u0131z kar\u0131n b\u00f6lgesinden ya\u011flar erimeye ba\u015flayacakt\u0131r. Ancak y\u00fczme, y\u00fcr\u00fcy\u00fc\u015f, ko\u015fu, gibi kardio egzersizleri yap\u0131ld\u0131\u011f\u0131nda t\u00fcm v\u00fccut ayn\u0131 oranda ya\u011f yak\u0131m\u0131 ger\u00e7ekle\u015fir. Bu gibi egzersizleri yapmak sa\u011fl\u0131kl\u0131 kilo vermek,do\u011fru \u015fekilde v\u00fccut hatlar\u0131n\u0131z\u0131n oturmas\u0131 ayr\u0131ca v\u00fccudun \u015fekillenmesi a\u00e7\u0131s\u0131ndan son derece \u00f6nemli faaliyetlerdir.<\/p>\n\n\n\n

V\u00fccut Ne Zaman Ya\u011f Yakmaya Ba\u015flar?<\/strong><\/h2>\n\n\n\n

Buradaki kural \u00f6ncelikle en basit egzersizlerle ba\u015flay\u0131p en zor egzersizlere do\u011fru ilerleyerek ya\u011f yak\u0131m\u0131n\u0131n o oranda art\u0131\u015f g\u00f6stermesini sa\u011flamakt\u0131r. V\u00fccudun ya\u011f yakmaya ba\u015flamas\u0131 i\u00e7in 15-20 dakika boyunca \u0131s\u0131nma hareketleri yapt\u0131ktan sonra v\u00fccut \u0131s\u0131nmaya ve 20 dakikadan sonra ya\u011f yakmaya ba\u015flar. Is\u0131nmadan yap\u0131lan sporlar ya\u011f yak\u0131m\u0131n\u0131 geciktirerek v\u00fccutta \u00f6nce \u015feker sonra karbonhidrat deposunu kullan\u0131r. Is\u0131nmadan yap\u0131lan egzersizler hem yorulmaya hem de 40 dakika sonra ya\u011f yak\u0131m\u0131na sebep olur.<\/p>\n\n\n\n

Bu t\u00fcr egzersizlerin yan\u0131nda ; yava\u015f sindirilen karbonhidrat t\u00fcketimi, turun\u00e7giller, kalsiyum, elma, avakado, sa\u011fl\u0131kl\u0131 ya\u011flar\u0131n t\u00fcketimi ve tabi ki bunlardan en \u00f6nemlisi de su t\u00fcketimi ya\u011f yak\u0131m\u0131na yard\u0131mc\u0131 olur. Sa\u011fl\u0131kl\u0131 ya\u011flardan Omega -3 gibi bal\u0131k ya\u011flar\u0131n t\u00fcketimi v\u00fccut i\u00e7in gerekli olan sa\u011fl\u0131kl\u0131 ya\u011flardan kalori al\u0131m\u0131n\u0131n % 30\u2019unu kar\u015f\u0131lar. Zeytinya\u011f\u0131, tereya\u011f\u0131,f\u0131st\u0131k ezmesi ve ceviz de bu ya\u011flar kapsam\u0131na girer. G\u00fcn i\u00e7erisinde bol su t\u00fcketmek ya\u011flar\u0131n kal\u0131c\u0131 ve dengeli bir \u015fekilde yak\u0131lmas\u0131n\u0131 sa\u011flar. V\u00fccudun ins\u00fclin seviyesini d\u00fc\u015f\u00fck tutan esmer pirin\u00e7, yulaf ve tam bu\u011fday ekme\u011fi gibi karbonhidrat bak\u0131m\u0131ndan zengin olan bu besinler v\u00fccutta ani ins\u00fclin \u00e7\u0131k\u0131\u015flar\u0131n\u0131 \u00f6nler ve olduk\u00e7a yava\u015f bir \u015fekilde sindirimi sa\u011flar.<\/p>\n\n\n\n

Turun\u00e7giller, sebze ve bakliyatlar C vitamini ve lif bak\u0131m\u0131ndan olduk\u00e7a zengin olup ya\u011f yak\u0131m\u0131na yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

Avakado v\u00fccutta ya\u011f depolanmas\u0131n\u0131 g\u00fcn boyu engelleyerek kalsiyum emilimini sa\u011flay\u0131p,ins\u00fclin sal\u0131n\u0131m\u0131n\u0131 azalt\u0131r. \u00d6zellikle sabah kahvalt\u0131lar\u0131nda, salatalarda, sandivi\u00e7lere eklenerek t\u00fcketilebilir.<\/p>\n\n\n\n

V\u00fccutta ya\u011f\u0131n depolanmas\u0131n\u0131 sa\u011flayan di\u011fer bir meyve de elmad\u0131r. Elman\u0131n i\u00e7inde 200 mg polifenol bulunur. Polifenol v\u00fccutta ya\u011f\u0131n depolanmas\u0131n\u0131 engeller.<\/p>\n\n\n\n

S\u00fct ve s\u00fct \u00fcr\u00fcnlerinde bulunan kalsiyumun i\u00e7erisinde kalsitriol hormonu bulunur. Bu hormon v\u00fccutta ya\u011f \u00fcretiminin \u00f6n\u00fcne ge\u00e7erek ya\u011f yak\u0131m\u0131na yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

V\u00fccut A\u00e7 Kal\u0131nca Ya\u011f Yakar M\u0131?<\/strong><\/h2>\n\n\n\n

A\u00e7l\u0131k esnas\u0131nda v\u00fccutta enerjiyi kar\u015f\u0131layacak glukoz bulunamad\u0131\u011f\u0131ndan enerji yedek enerjilerden yani trigliseritlerden sa\u011flar. Yani v\u00fccutta ya\u011f yak\u0131m\u0131 ba\u015flar. V\u00fccut ya\u011f yak\u0131m\u0131n\u0131 12 saat a\u00e7l\u0131ktan sonra ba\u015flay\u0131p, 16-24 saatlik a\u00e7l\u0131kta ya\u011f yak\u0131m\u0131 artar.<\/p>\n\n\n\n

V\u00fccut Ne Kadar S\u00fcrede Ya\u011f Yakar?<\/strong><\/h2>\n\n\n\n

Ya\u011f yakma koordinasyonunun sa\u011fland\u0131\u011f\u0131 zaman dilimi 12:00 \u2013 13:00 aras\u0131ndad\u0131r.16:00 \u2013 17:00 ise kas ve kardiyovak\u00fcler dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131n en iyi oldu\u011fu zamand\u0131r.<\/p>\n\n\n\n

En Zor Hangi B\u00f6lge Zay\u0131flar ?<\/strong><\/h2>\n\n\n\n

Ya\u011f tabakas\u0131n\u0131n en kal\u0131c\u0131 yeri deri alt\u0131 ya\u011flar\u0131d\u0131r. Bayanlarda deri alt\u0131 ya\u011flar\u0131ndan en zor zay\u0131flanan b\u00f6lge basenler ve kal\u00e7a iken, erkeklerde kar\u0131n b\u00f6lgesidir.<\/p>\n\n\n\n

V\u00fccutta zay\u0131flama ger\u00e7ekle\u015firken tart\u0131 veya bask\u00fcllerde kilolar\u0131n ne kadar verdi\u011fimizi g\u00f6sterse de ne kadar ya\u011f yakt\u0131\u011f\u0131m\u0131z\u0131 asla \u00f6l\u00e7mez. Ya\u011f durumunu \u00f6l\u00e7mek i\u00e7in diyetisyenlerin ofislerinde, spor salonlar\u0131nda ya\u011f oran\u0131 \u00f6l\u00e7er aletler mutlaka bulunur . Bu aletlerle v\u00fccut ya\u011f oranlar\u0131 \u00f6l\u00e7\u00fclebilir.<\/p>\n\n\n\n

Ya\u011f oranlar\u0131n\u0131n yan\u0131 s\u0131ra kas sistemleri, kemik a\u011f\u0131rl\u0131\u011f\u0131, metabolizma ya\u015f\u0131n\u0131, v\u00fccut s\u0131v\u0131 endeksi, kemik a\u011f\u0131rl\u0131\u011f\u0131 gibi bilgileri de vermektedir.<\/p>\n\n\n\n

V\u00fccut analiz cihaz\u0131 verilen kilonun ya\u011fdan m\u0131 sudan m\u0131 oldu\u011funu tespit edip diyetinizin sizin i\u00e7in do\u011fru olup olmad\u0131\u011f\u0131na da karar vermi\u015f olur. Unutmayal\u0131m ki her zaman ya\u011f dokusundan kay\u0131p verildi\u011fi zaman sa\u011fl\u0131kl\u0131 kilo vermi\u015f oluruz.<\/p>\n","protected":false},"excerpt":{"rendered":"

G\u00fcn\u00fcm\u00fcz\u00fcn en s\u0131k problemlerinden biri hi\u00e7 \u015f\u00fcphesiz kilo vermektir. Gerek sa\u011fl\u0131k gerekse g\u00f6rsellik a\u00e7\u0131s\u0131ndan zay\u0131flamak, istedi\u011fimiz kiloya ula\u015fmak hatta daha fit g\u00f6r\u00fcnmek isteriz. Bunun i\u00e7in spor ve uygun diyetler uygulanarak hem istenilen kiloya ula\u015f\u0131lm\u0131\u015f olur hem de kendimizi psikolojik olarak da daha iyi hissetmemi\u015f oluruz. Kilo verirken hedef tart\u0131da azalmak, istenilen kiloya ula\u015fmaktan \u00e7ok kilo …<\/p>\n","protected":false},"author":1,"featured_media":1117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[9,8,6,28],"tags":[],"class_list":["post-1116","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet-ve-yasam","category-doktor-tavsiyeleri","category-sectiklerimiz","category-tie-life-style"],"yoast_head":"\nV\u00fccutta Zay\u0131flama Nas\u0131l Ger\u00e7ekle\u015fir? - Diyet G\u00fcnl\u00fckleri<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetgunlukleri.com\/?p=1116\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"V\u00fccutta Zay\u0131flama Nas\u0131l Ger\u00e7ekle\u015fir? - Diyet G\u00fcnl\u00fckleri\" \/>\n<meta property=\"og:description\" content=\"G\u00fcn\u00fcm\u00fcz\u00fcn en s\u0131k problemlerinden biri hi\u00e7 \u015f\u00fcphesiz kilo vermektir. Gerek sa\u011fl\u0131k gerekse g\u00f6rsellik a\u00e7\u0131s\u0131ndan zay\u0131flamak, istedi\u011fimiz kiloya ula\u015fmak hatta daha fit g\u00f6r\u00fcnmek isteriz. Bunun i\u00e7in spor ve uygun diyetler uygulanarak hem istenilen kiloya ula\u015f\u0131lm\u0131\u015f olur hem de kendimizi psikolojik olarak da daha iyi hissetmemi\u015f oluruz. 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