{"id":2614,"date":"2018-04-21T16:00:37","date_gmt":"2018-04-21T13:00:37","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2614"},"modified":"2019-12-09T22:01:55","modified_gmt":"2019-12-09T19:01:55","slug":"gobek-yagi-eritme-imkansiz-degil","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/","title":{"rendered":"G\u00f6bek Ya\u011f\u0131 Eritme \u0130mkans\u0131z De\u011fil"},"content":{"rendered":"<div class=\"row \"><div class=\"wpv-grid grid-1-1  wpv-first-level first unextended\" style=\"padding-top:0px;padding-bottom:0px\" id=\"wpv-column-fe7a592b45bd01d521bb6c6d79501e57\" ><p>G\u00f6bek ya\u011f\u0131 eritme konusu b\u00fct\u00fcn bireylerin en b\u00fcy\u00fck sorunlar\u0131ndan biridir. Bel \u00e7evrenizin ya\u011flanmas\u0131 sadece k\u0131yafetlerinizin \u00fczerinize daha dar gelmesine neden olan bir durum de\u011fildir. Bir\u00e7ok insan g\u00f6bek ya\u011flar\u0131n\u0131 eritme amac\u0131yla mucizevi beslenme m\u00fcdahaleleri ve g\u00f6bek hareketleri-ya\u011f yak\u0131c\u0131 zay\u0131flama egzersizleri arasa da mesele sadece g\u00f6rsel kayg\u0131lar olmamal\u0131d\u0131r. Ayr\u0131ca visseral ya\u011flanma olarak da adland\u0131r\u0131lan bu ya\u011flanma t\u00fcr\u00fc ciddi anlamda zararl\u0131 da olabilmektedir. Peki g\u00f6bek ya\u011flar\u0131 nas\u0131l erir? \u00a0Bu sorunun cevab\u0131 i\u00e7in makalemizin geriye kalan\u0131n\u0131 okuyabilirsiniz. G\u00f6bek Ya\u011f\u0131 Eritme \u0130mkans\u0131z De\u011fil<\/p>\n<h2><span class=\"ez-toc-section\" id=\"BOLGESEL_INCELME_GOBEK_YAGI_NASIL_ERITILIR\"><\/span>B\u00d6LGESEL \u0130NCELME: G\u00d6BEK YA\u011eI NASIL ER\u0130T\u0130L\u0130R?<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a3cd86184978\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a3cd86184978\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#BOLGESEL_INCELME_GOBEK_YAGI_NASIL_ERITILIR\" >B\u00d6LGESEL \u0130NCELME: G\u00d6BEK YA\u011eI NASIL ER\u0130T\u0130L\u0130R?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Gobek_Yagi_Eritme_Yontemleri\" >G\u00f6bek Ya\u011f\u0131 Eritme Y\u00f6ntemleri<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Bolca_Cozunebilir_Lif_Tuketin\" >Bolca \u00c7\u00f6z\u00fcnebilir Lif T\u00fcketin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Trans_Yaglar_Iceren_Besinlerden_Uzak_Durun\" >Trans Ya\u011flar \u0130\u00e7eren Besinlerden Uzak Durun<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Cok_Fazla_Alkol_Tuketmeyin\" >\u00c7ok Fazla Alkol T\u00fcketmeyin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Stres_Seviyenizi_Azaltmaya_Calisin\" >Stres Seviyenizi Azaltmaya \u00c7al\u0131\u015f\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Cok_Fazla_Sekerli_Besin_Tuketmeyin\" >\u00c7ok Fazla \u015eekerli Besin T\u00fcketmeyin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Ozellikle_Rafine_Karbonhidratlar_Olmak_Uzere_Karbonhidrat_Aliminizi_Kisitlayin\" >\u00d6zellikle Rafine Karbonhidratlar Olmak \u00dczere Karbonhidrat Al\u0131m\u0131n\u0131z\u0131 K\u0131s\u0131tlay\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Yemek_Pisirirken_Hindistan_Cevizi_Yagi_Kullanin\" >Yemek Pi\u015firirken Hindistan Cevizi Ya\u011f\u0131 Kullan\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Sekerli_Icecekleri_Icmekten_Kacinin\" >\u015eekerli \u0130\u00e7ecekleri \u0130\u00e7mekten Ka\u00e7\u0131n\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Uyku_Kalitenizi_Arttirin\" >Uyku Kalitenizi Artt\u0131r\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Her_Hafta_Yagli_Baliklar\" >Her Hafta Ya\u011fl\u0131 Bal\u0131klar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Diyetinize_Elma_Sirkesi_Ekleyin\" >Diyetinize Elma Sirkesi Ekleyin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Probiyotik_Besinler_Tuketin_veya_Takviye_Alin\" >Probiyotik Besinler T\u00fcketin veya Takviye Al\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/#Yesil_Cay_Icin\" >Ye\u015fil \u00c7ay \u0130\u00e7in<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>Bel \u00e7evresinin ya\u011flanmas\u0131 kalp hastal\u0131klar\u0131, tip 2 diyabet gibi hastal\u0131klar i\u00e7in b\u00fcy\u00fck bir risk fakt\u00f6r\u00fcd\u00fcr. Bu y\u00fczden g\u00f6bek ya\u011f\u0131 eritme meselesi sadece g\u00f6rsel bir konu de\u011fildir.<\/p>\n<p>Bir\u00e7ok sa\u011fl\u0131k otoritesi kilonun s\u0131n\u0131fland\u0131r\u0131lmas\u0131 ve metabolik hastal\u0131k riski olu\u015fturma oran\u0131n\u0131n hesaplanmas\u0131 i\u00e7in Beden Kitle \u0130ndeksi (BK\u0130) de\u011ferinden faydalanmaktad\u0131r. Yaln\u0131zca toplam kilo ve boy de\u011ferlendirilen bir y\u00f6ntem oldu\u011fundan BK\u0130 verisi \u00f6zellikle metabolik hastal\u0131klar riskinin belirlenmesi i\u00e7in yeterli de\u011fildir.<\/p>\n<p>Bel \u00e7evresi ya\u011flanmas\u0131 y\u00fcksek olan bireyler, toplam g\u00f6r\u00fcnt\u00fcleri ince bile olsa, b\u00fcy\u00fck bir sa\u011fl\u0131k riski ta\u015f\u0131maktad\u0131r. Bu y\u00fczden zay\u0131f\u0131m ama g\u00f6be\u011fim var gibi s\u00f6ylemlerde beraberinde sa\u011fl\u0131k problemlerini getirebilir. Bel b\u00f6lgesi inceltme genellikle kronik hastal\u0131klar riskini ve belirtilerini azalt\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gobek_Yagi_Eritme_Yontemleri\"><\/span><strong>G\u00f6bek Ya\u011f\u0131 Eritme Y\u00f6ntemleri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Peki g\u00f6bek ya\u011f\u0131 nas\u0131l eritilir? Bel \u00e7evresinden kilo kayb\u0131 sa\u011flanmas\u0131 zor olsa da abdominal ya\u011flanmay\u0131 azaltmak i\u00e7in yapabilece\u011finiz baz\u0131 uygulamalar bulunmaktad\u0131r. \u0130\u015fte bu amaca hizmet eden baz\u0131 b\u00f6lgesel zay\u0131flama y\u00f6ntemleri:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bolca_Cozunebilir_Lif_Tuketin\"><\/span><strong>Bolca \u00c7\u00f6z\u00fcnebilir Lif T\u00fcketin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00c7\u00f6z\u00fcnebilir lifler suyu i\u00e7lerine \u00e7ekerler ve besinlerin sindirim sisteminizden daha yava\u015f ge\u00e7mesini sa\u011flarlar.<\/p>\n<p>Yap\u0131lan ara\u015ft\u0131rmalar bu tip liflerin sizi daha tok hissettirerek daha az yemenizi sa\u011flad\u0131\u011f\u0131n\u0131 \u00f6ne s\u00fcrmektedir. Ayr\u0131ca besinlerden kalorili emilimini de engelleyebilirler.<\/p>\n<p>Ayr\u0131ca \u00e7\u00f6z\u00fcnebilir lifler g\u00f6bek ya\u011flar\u0131n\u0131 eritmek konusunda da yard\u0131mc\u0131 olabilir. 5 y\u0131l s\u00fcren ve 1100 kat\u0131l\u0131mc\u0131yla ger\u00e7ekle\u015fen bir \u00e7al\u0131\u015fmaya g\u00f6re, her 10 graml\u0131k \u00e7\u00f6z\u00fcn\u00fcr lif art\u0131\u015f\u0131yla, bel \u00e7evresinin ya\u011flanmas\u0131 %3.7 oran\u0131nda d\u00fc\u015f\u00fc\u015f g\u00f6stermi\u015ftir.<\/p>\n<p>Her g\u00fcn y\u00fcksek lifli besinler t\u00fcketmeye gayret edin. Kabak \u00e7ekirde\u011fi, br\u00fcksel lahanas\u0131, avokado gibi besinler \u00e7\u00f6z\u00fcn\u00fcr lifler a\u00e7\u0131s\u0131ndan zengindir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trans_Yaglar_Iceren_Besinlerden_Uzak_Durun\"><\/span><strong>Trans Ya\u011flar \u0130\u00e7eren Besinlerden Uzak Durun<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Trans ya\u011flar, doymam\u0131\u015f ya\u011flara hidrojen eklenmesi ile olu\u015fmaktad\u0131r.<\/p>\n<p>Baz\u0131 margarinler ve soslar trans ya\u011flar i\u00e7ermektedir. Ayr\u0131ca baz\u0131 i\u015flenmi\u015f ve paketli g\u0131dalara da trans ya\u011flar eklenmektedir.<\/p>\n<p>Trans ya\u011flar enflemasyon, kalp hastal\u0131klar\u0131, ins\u00fclin direnci ve abdominal ya\u011flanma ile ili\u015fkilendirilmektedir.<\/p>\n<p>6 y\u0131l s\u00fcren ve maymunlarla y\u00fcr\u00fct\u00fclen bir \u00e7al\u0131\u015fmada y\u00fcksek oranda trans ya\u011f i\u00e7eren bir diyetle beslenen maymunlarda %33 oran\u0131nda daha fazla abdominal ya\u011flanma g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n<p>Bel \u00e7evresinin ya\u011flanmas\u0131n\u0131 \u00f6nlemek ve sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korumak i\u00e7in besinlerin etiketlerini iyi okudu\u011funuzdan ve trans ya\u011flardan uzak durdu\u011funuzdan emin olman\u0131z gerekmektedir. \u00c7o\u011funlukla trans ya\u011flar etiketlerde kar\u015f\u0131n\u0131za k\u0131smen hidrojenize edilmi\u015f ya\u011flar olarak \u00e7\u0131kacakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cok_Fazla_Alkol_Tuketmeyin\"><\/span><strong>\u00c7ok Fazla Alkol T\u00fcketmeyin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Baz\u0131 alkol t\u00fcrleri k\u00fc\u00e7\u00fck miktarlarda sa\u011fl\u0131k i\u00e7in yararl\u0131 olabilmektedir. Fakat \u00e7ok fazla alkol t\u00fcketimi \u00e7o\u011fu zaman sa\u011fl\u0131\u011f\u0131n\u0131za zarar vermektedir.<\/p>\n<p>G\u00f6zlemsel \u00e7al\u0131\u015fmalar y\u00fcksek miktarda alkol t\u00fcketiminin bel \u00e7evresi ya\u011flanmas\u0131 riskini b\u00fcy\u00fck oranda artt\u0131rd\u0131\u011f\u0131n\u0131 ileri s\u00fcrmektedir.<\/p>\n<p>Alkol\u00fc azaltmak g\u00f6bek ya\u011f\u0131 eritme konusunda atabilece\u011finiz ilk ad\u0131mlardan biridir.<\/p>\n<p>2000 ki\u015fiden fazla kat\u0131l\u0131mc\u0131yla ger\u00e7ekle\u015fen bir \u00e7al\u0131\u015fmada, neredeyse her g\u00fcn fakat ortalamaya vurdu\u011funuzda g\u00fcnde bir taneden az alkol t\u00fcketen bireylerde bel \u00e7evresi ya\u011flanmas\u0131, daha uzun aral\u0131klarla fakat y\u00fcksek miktarda alkol t\u00fcketen bireylere k\u0131yasla daha d\u00fc\u015f\u00fck bulunmu\u015ftur.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stres_Seviyenizi_Azaltmaya_Calisin\"><\/span><strong>Stres Seviyenizi Azaltmaya \u00c7al\u0131\u015f\u0131n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Stres, bel \u00e7evresinin ya\u011flanmas\u0131n\u0131 kolayla\u015ft\u0131ran kortizol hormonunun daha fazla salg\u0131lanmas\u0131na neden olur. Bu hormon ayn\u0131 zamanda stres hormonu olarak da bilinmektedir.<\/p>\n<p>Ara\u015ft\u0131rmalar y\u00fcksek kortizol seviyelerinin i\u015ftah\u0131 artt\u0131rd\u0131\u011f\u0131n\u0131 ve abdominal ya\u011flanmay\u0131 tetikledi\u011fini ileri s\u00fcrmektedir.<\/p>\n<p>Buna ek olarak bel \u00e7evresi hali haz\u0131rda ya\u011fl\u0131 olan kad\u0131nlar, daha fazla kortizol hormonu salg\u0131lamaya meyillidir.<\/p>\n<p>Stresle ba\u015fa \u00e7\u0131kman\u0131z\u0131 kolayla\u015ft\u0131racak y\u00f6ntemler bulup, bel \u00e7evresi ya\u011flanmas\u0131n\u0131n \u00f6n\u00fcne ge\u00e7meyi deneyebilirsiniz.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cok_Fazla_Sekerli_Besin_Tuketmeyin\"><\/span><strong>\u00c7ok Fazla \u015eekerli Besin T\u00fcketmeyin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u015eeker y\u00fcksek miktarda t\u00fcketildi\u011finde bir\u00e7ok kronik hastal\u0131kla ili\u015fkilendirilen, basit bir karbonhidrat olan fr\u00fcktoz i\u00e7ermektedir.<\/p>\n<p>G\u00f6zlemsel ara\u015ft\u0131rmalar artm\u0131\u015f \u015feker al\u0131m\u0131 ve bel \u00e7evresi ya\u011flanmas\u0131 aras\u0131nda do\u011fru orant\u0131l\u0131 bir ili\u015fki bulmu\u015ftur.<\/p>\n<p>Yaln\u0131zca rafine \u015fekerlerin bel \u00e7evresi ya\u011flanmas\u0131na neden olmayaca\u011f\u0131n\u0131 bilmekte fayda vard\u0131r. Bal gibi besinlerde y\u00fcksek t\u00fcketildiklerinde bel \u00e7evresi ya\u011flanmas\u0131na neden olabilirler. Bu y\u00fczden \u015feker i\u00e7eri\u011fi y\u00fcksek olan besinleri t\u00fcketirken dikkatli olmak g\u00f6bek ya\u011f\u0131 eritme konusunda size yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ozellikle_Rafine_Karbonhidratlar_Olmak_Uzere_Karbonhidrat_Aliminizi_Kisitlayin\"><\/span><strong>\u00d6zellikle Rafine Karbonhidratlar Olmak \u00dczere Karbonhidrat Al\u0131m\u0131n\u0131z\u0131 K\u0131s\u0131tlay\u0131n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Konu bel \u00e7evresi ya\u011flanmas\u0131n\u0131n giderilmesi oldu\u011funda karbonhidrat al\u0131m\u0131n\u0131n k\u0131s\u0131tlanmas\u0131 olumlu sonu\u00e7lar g\u00f6r\u00fclmesini sa\u011flayabilmektedir.<\/p>\n<p>G\u00fcnde 50 g ile s\u0131n\u0131rland\u0131r\u0131lan karbonhidrat i\u00e7eren diyetler, fazla kilolu bireylerde bel \u00e7evresi ya\u011flanmas\u0131n\u0131n giderilmesi, tip 2 diyabetli ve polikistik over sendromuna sahip bireylerde (PKOS) semptomlar\u0131n giderilmesi i\u00e7in kullan\u0131lmaktad\u0131r.<\/p>\n<p>Karbonhidrattan olduk\u00e7a k\u0131s\u0131tl\u0131 bir diyetle beslenmek zorunlu de\u011fildir. Baz\u0131 ara\u015ft\u0131rmalar rafine karbonhidratlar\u0131n i\u015flenmemi\u015f, lif i\u00e7eri\u011fi y\u00fcksek kompleks karbonhidratlar ile de\u011fi\u015ftirilmesinin de bel \u00e7evresinin ya\u011flanmas\u0131n\u0131 \u00f6nledi\u011fini ileri s\u00fcrmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yemek_Pisirirken_Hindistan_Cevizi_Yagi_Kullanin\"><\/span><strong>Yemek Pi\u015firirken Hindistan Cevizi Ya\u011f\u0131 Kullan\u0131n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Yap\u0131lan ara\u015ft\u0131rmalar <a href=\"https:\/\/www.coskumutlu.com\/\/hindistan-cevizi-yagi-faydalari\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hindistan cevizi ya\u011f<\/a>\u0131nda bulunan orta zincirli ya\u011f asitlerinin (MCT) metabolizmay\u0131 h\u0131zland\u0131rabilece\u011fini ve y\u00fcksek kalori al\u0131m\u0131na bir tepki olarak ger\u00e7ekle\u015fen ya\u011f depolanmas\u0131n\u0131 azaltabilece\u011fini ortaya koymaktad\u0131r.<\/p>\n<p>Baz\u0131 kontrol \u00e7al\u0131\u015fmalar\u0131 abdominal b\u00f6lge ya\u011flanmas\u0131n\u0131 azaltabilece\u011fini de ileri s\u00fcrmektedir.<\/p>\n<p>Obez erkek kat\u0131l\u0131mc\u0131larla ger\u00e7ekle\u015ftirilen bir \u00e7al\u0131\u015fmada, bu kat\u0131l\u0131mc\u0131lara 12 hafta boyunca Hindistan cevizi ya\u011f\u0131 verilmi\u015ftir. Diyet ve egzersiz rutinleri de\u011fi\u015fmeyen kat\u0131l\u0131mc\u0131lar\u0131n bel \u00e7evreleri ortama 2.86 cm incelmi\u015ftir.<\/p>\n<p>Hindistan cevizi ya\u011f\u0131n\u0131n etkilerini inceleyen \u00e7al\u0131\u015fmalarda kullan\u0131lan miktar oldu\u011fundan bel \u00e7evresi ya\u011flanmas\u0131na kar\u015f\u0131 g\u00fcnde 2 yemek ka\u015f\u0131\u011f\u0131 (30 ml) t\u00fcketim ger\u00e7ekle\u015ftirilmesi \u00f6nerilmektedir.<\/p>\n<p>Fakat yine de Hindistan cevizi ya\u011f\u0131n\u0131n y\u00fcksek kalorili bir besin oldu\u011funu ve diyetinize ekstra ya\u011f eklemek anlam\u0131na geldi\u011fini unutmay\u0131n. Bu y\u00fczden halihaz\u0131rda t\u00fcketti\u011finiz ya\u011flar\u0131 Hindistan cevizi ya\u011f\u0131 ile de\u011fi\u015ftirmeyi deneyin.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sekerli_Icecekleri_Icmekten_Kacinin\"><\/span><strong>\u015eekerli \u0130\u00e7ecekleri \u0130\u00e7mekten Ka\u00e7\u0131n\u0131n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u015eeker ile tatland\u0131r\u0131lm\u0131\u015f i\u00e7ecekler genellikle s\u0131v\u0131 fr\u00fcktozla doludur. Fruktoz h\u0131zl\u0131ca metabolize oldu\u011fu i\u00e7in y\u00fcksek oranlarda al\u0131nd\u0131\u011f\u0131nda bel \u00e7evresinin ya\u011flanmas\u0131na neden olabilir.<\/p>\n<p>Yap\u0131lan \u00e7al\u0131\u015fmalar \u015fekerli i\u00e7eceklerin karaci\u011ferdeki ya\u011f oran\u0131n\u0131 artt\u0131rd\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur.<\/p>\n<p>\u015eekerli i\u00e7ecekler, y\u00fcksek \u015fekerli besinlerden daha k\u00f6t\u00fc etkilere sahip olarak saptanm\u0131\u015ft\u0131r. \u0130nsan beyni s\u0131v\u0131 kalorileri, kat\u0131 kaloriler gibi metabolize etmedi\u011finden, daha fazla kalori alma ihtimaliniz y\u00fcksektir.<\/p>\n<p>Bel \u00e7evresi ya\u011flanmas\u0131ndan kurtulmak i\u00e7in \u015fekerli i\u00e7ecekleri tamamen hayat\u0131n\u0131zdan \u00e7\u0131karman\u0131z en iyi se\u00e7enek olacakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Uyku_Kalitenizi_Arttirin\"><\/span><strong>Uyku Kalitenizi Artt\u0131r\u0131n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Uyku kaliteniz, kilonuz da dahil olmak \u00fczere sa\u011fl\u0131kl\u0131 bir v\u00fccut i\u00e7in her a\u00e7\u0131dan \u00f6nemlidir. Yap\u0131lan \u00e7al\u0131\u015fmalar yeterince uyumayan bireylerin daha fazla kilo almaya e\u011filimli olduklar\u0131n\u0131 ortaya koymu\u015ftur.<\/p>\n<p>16 y\u0131l s\u00fcren ve 68,000 kadar kad\u0131nla ger\u00e7ekle\u015ftirilen bir \u00e7al\u0131\u015fman\u0131n sonu\u00e7lar\u0131na g\u00f6re g\u00fcnde 5 saatten az uyuyan kad\u0131nlar, en az 7 saat uyuyan kad\u0131nlara k\u0131yasla daha kolay kilo alm\u0131\u015flard\u0131r.<\/p>\n<p>Uyku apnesi olarak adland\u0131r\u0131lan ve uyku s\u0131ras\u0131nda k\u0131sa s\u00fcreli nefes alman\u0131n durmas\u0131ndan olu\u015fan rahats\u0131zl\u0131kta artm\u0131\u015f bel \u00e7evresi ya\u011flanmas\u0131yla ili\u015fkilendirilmi\u015ftir.<\/p>\n<p>G\u00fcnde 7 saate yak\u0131n uyumaya ek olarak, kaliteli bir uyku uyudu\u011funuzdan da emin olman\u0131z gerekmektedir.<\/p>\n<p>Bu y\u00fczden uyku apnesi ve benzeri bir uyku sorununuz oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, doktorunuzla g\u00f6r\u00fc\u015fmeniz ve tedavi y\u00f6ntemleri ara\u015ft\u0131rman\u0131z gerekmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Her_Hafta_Yagli_Baliklar\"><\/span><strong>Her Hafta Ya\u011fl\u0131 Bal\u0131klar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Baz\u0131 ara\u015ft\u0131rma verileri omega-3 ya\u011f asitlerinin abdominal b\u00f6lge ya\u011flanmas\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 \u00f6ne s\u00fcrmektedir.<\/p>\n<p>Karaci\u011fer ya\u011flanmas\u0131 bulunan yeti\u015fkin ve \u00e7ocuklarla yap\u0131lan \u00e7al\u0131\u015fmada bal\u0131k ya\u011f\u0131 takviyesinin abdominal ya\u011flanmay\u0131 anlaml\u0131 olarak d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc saptanm\u0131\u015ft\u0131r.<\/p>\n<p>Haftada 2 kez bal\u0131k yemeye \u00f6zen g\u00f6stermeniz bu noktada size yard\u0131mc\u0131 olabilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Diyetinize_Elma_Sirkesi_Ekleyin\"><\/span><strong>Diyetinize Elma Sirkesi Ekleyin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Elma sirkesinin kan \u015fekerini d\u00fc\u015f\u00fcrmek gibi sa\u011fl\u0131k \u00fczerine bir\u00e7ok faydas\u0131 bulunabilmektedir.<\/p>\n<p>\u0130\u00e7erdi\u011fi asetik asit, abdominal b\u00f6lge ya\u011flanmas\u0131n\u0131 yap\u0131lan hayvan deneylerinde azaltm\u0131\u015ft\u0131r.<\/p>\n<p>Obez erkek kat\u0131l\u0131mc\u0131lar\u0131 i\u00e7eren bir kontrol \u00e7al\u0131\u015fmas\u0131nda, 12 hafta boyunca g\u00fcnde 1 yemek ka\u015f\u0131\u011f\u0131 elma sirkesi t\u00fcketen kat\u0131l\u0131mc\u0131lar\u0131n beli ortalama 1.4 cm incelmi\u015ftir.<\/p>\n<p>Elma sirkesi bu konuda faydal\u0131 olsa da y\u00fcksek miktarda t\u00fcketimi mide rahats\u0131zl\u0131klar\u0131na neden olabilir. Bu y\u00fczden g\u00fcnde 1-2 yemek ka\u015f\u0131\u011f\u0131n\u0131 a\u015fmamaya gayret etmeniz gerekmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Probiyotik_Besinler_Tuketin_veya_Takviye_Alin\"><\/span><strong>Probiyotik Besinler T\u00fcketin veya Takviye Al\u0131n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Probiyotikler baz\u0131 besinlerde ve takviyelerde bulunan sa\u011fl\u0131kl\u0131 bakterilerdir. En \u00f6nemli \u00f6zellikleri gaz \u015fikayetlerini azaltarak, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeleridir.<\/p>\n<p>Ara\u015ft\u0131rmalar kilo kontrol\u00fcnde farkl\u0131 bakterilerin rol ald\u0131\u011f\u0131n\u0131 ve do\u011fru miktarlarda bulunduklar\u0131nda, hem toplam kilo kayb\u0131nda hem de bel \u00e7evresinin azalmas\u0131nda etkili olabilece\u011fini ortaya koymaktad\u0131r.<\/p>\n<p>\u00d6zellikle bel \u00e7evresi ya\u011flanmas\u0131n\u0131 azaltan bakteriler Lactobacillus familyas\u0131ndan olarak belirlenmi\u015ftir<\/p>\n<p>Probiyotik takviyeleri birden fazla t\u00fcrde bakteri i\u00e7ermektedir. Bu y\u00fczden i\u00e7eriklerine dikkat ederek sat\u0131n almaya \u00f6zen g\u00f6stermeniz gerekmektedir. B\u00f6ylece g\u00f6bek ya\u011f\u0131 eritme konusunda daha etkili bir sonu\u00e7 elde edebilirsiniz.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yesil_Cay_Icin\"><\/span><strong>Ye\u015fil \u00c7ay \u0130\u00e7in<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ye\u015fil \u00e7ay kafein ve <a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/Epigallocatechin\" target=\"_blank\" rel=\"noopener noreferrer\">epigallokate\u015fin gallat (EGCG)<\/a> i\u00e7ermektedir. Bu iki madde de metabolizman\u0131n h\u0131zlanmas\u0131nda etkilidir.<\/p>\n<p>EGCG bir t\u00fcr kate\u015findir. Yap\u0131lan \u00e7al\u0131\u015fmalar kate\u015finin bel \u00e7evresi ya\u011flanmas\u0131n\u0131n \u00f6nlenmesinde etkili oldu\u011funu saptam\u0131\u015ft\u0131r.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>G\u00f6bek ya\u011f\u0131 eritme konusu b\u00fct\u00fcn bireylerin en b\u00fcy\u00fck sorunlar\u0131ndan biridir. Bel \u00e7evrenizin ya\u011flanmas\u0131 sadece k\u0131yafetlerinizin \u00fczerinize daha dar gelmesine neden olan bir durum de\u011fildir. Bir\u00e7ok insan g\u00f6bek ya\u011flar\u0131n\u0131 eritme amac\u0131yla mucizevi beslenme m\u00fcdahaleleri ve g\u00f6bek hareketleri-ya\u011f yak\u0131c\u0131 zay\u0131flama egzersizleri arasa da mesele sadece g\u00f6rsel kayg\u0131lar olmamal\u0131d\u0131r. Ayr\u0131ca visseral ya\u011flanma olarak da adland\u0131r\u0131lan bu ya\u011flanma t\u00fcr\u00fc&#8230;<\/p>\n","protected":false},"author":2,"featured_media":12792,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>G\u00f6bek Ya\u011f\u0131 Eritme \u0130mkans\u0131z De\u011fil - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"G\u00f6bek ya\u011f\u0131 eritme konusu bir\u00e7ok birey i\u00e7in b\u00fcy\u00fck bir sorun haline gelmi\u015ftir. \u00c7e\u015fitli egzersizler, mucizevi g\u00f6r\u00fclen diyet uygulamalar\u0131 vard\u0131r.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/gobek-yagi-eritme-imkansiz-degil\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00f6bek Ya\u011f\u0131 Eritme \u0130mkans\u0131z De\u011fil - 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