{"id":1584,"date":"2022-01-20T17:27:27","date_gmt":"2022-01-20T14:27:27","guid":{"rendered":"https:\/\/medova.com.tr\/en\/?p=1584"},"modified":"2022-01-21T09:05:00","modified_gmt":"2022-01-21T06:05:00","slug":"metabolizma-hizini-arttirmanin-yollari","status":"publish","type":"post","link":"https:\/\/medova.com.tr\/en\/metabolizma-hizini-arttirmanin-yollari\/","title":{"rendered":"Metabolizma H\u0131z\u0131n\u0131 Artt\u0131rman\u0131n Yollar\u0131"},"content":{"rendered":"

Metabolizma H\u0131z\u0131n\u0131 Artt\u0131rman\u0131n Yollar\u0131<\/b><\/span><\/h3>\n

D\u00fczenli ve h\u0131zl\u0131 \u00e7al\u0131\u015fan bir metabolizma herkes i\u00e7in \u00f6nemlidir. \u00c7\u00fcnk\u00fc h\u0131zl\u0131 metabolizma, daha fazla kalori yak\u0131m\u0131, dolay\u0131s\u0131yla da kilo kontrol\u00fc ile do\u011fru orant\u0131l\u0131d\u0131r. Kas kitlesinin fazla olmas\u0131, v\u00fccuttaki ya\u011f yak\u0131m\u0131n\u0131n da fazla olmas\u0131 anlam\u0131na gelir. Kas kitleleri \u00e7ok oldu\u011fu i\u00e7in, erkekler, bu a\u00e7\u0131dan daha \u015fansl\u0131. Bir\u00e7ok insan i\u00e7in metabolizma 40 ya\u015f\u0131ndan sonra yava\u015flamaya ba\u015fl\u0131yor. Ayr\u0131ca, genetik fakt\u00f6rlerin de metabolizma h\u0131z\u0131 \u00fczerinde rol oynad\u0131\u011f\u0131 biliniyor. Uzmanlar, ya\u015fa ve genetik fakt\u00f6rlere ra\u011fmen metabolizma h\u0131z\u0131n\u0131 artt\u0131rman\u0131n m\u00fcmk\u00fcn oldu\u011funu belirtiyor ve bu konuda etkili olabilecek y\u00f6ntemleri \u015f\u00f6yle s\u0131ral\u0131yor:<\/span><\/p>\n

1- Uyand\u0131ktan Sonra, 1 Saat \u0130\u00e7inde Kahvalt\u0131 Edin.<\/span><\/b><\/em><\/span><\/h3>\n

D\u00fczenli beslenme, h\u0131zl\u0131 bir metabolizmaya giden yolda ilk kurallardan biridir. Uyand\u0131ktan sonra 1 saat i\u00e7inde kahvalt\u0131 ederek, metabolizma h\u0131z\u0131n\u0131z\u0131 %30 oran\u0131nda artt\u0131rabilirsiniz. Kahvalt\u0131da ya\u011fl\u0131 ve \u015fekerli g\u0131dalardan uzak durman\u0131z gerekti\u011fini unutmay\u0131n. Kahvalt\u0131n\u0131z\u0131n dengeli ve doyurucu olmas\u0131 i\u00e7in protein (yumurta, peynir, s\u00fct), kaliteli karbonhidrat (tam tah\u0131ll\u0131 \u00fcr\u00fcnler, yulaf), mevsim ye\u015fillikleri ve mevsim meyveleri tercih edin.<\/span><\/p>\n

2- \u00d6\u011f\u00fcn Atlamay\u0131n.<\/span><\/b><\/em><\/span><\/h3>\n

Metabolizma h\u0131z\u0131n\u0131n azalmas\u0131n\u0131n en b\u00fcy\u00fck sebeplerinden biri de d\u00fczensiz beslenme al\u0131\u015fkanl\u0131\u011f\u0131. \u00d6zellikle ana \u00f6\u011f\u00fcnleri (kahvalt\u0131, \u00f6\u011fle ve ak\u015fam yeme\u011fi) d\u00fczenli olarak t\u00fcketmek, besinlerin v\u00fccutta ya\u011f olarak depolanmas\u0131n\u0131n \u00f6n\u00fcne ge\u00e7iyor. \u0130ki ana \u00f6\u011f\u00fcn\u00fcn aras\u0131nda 4-5 saat gibi zaman dilimi olmas\u0131na da \u00f6zen g\u00f6sterin.<\/span><\/p>\n

3- Su \u0130\u00e7meyi Unutmay\u0131n.<\/span><\/b><\/em><\/span><\/h3>\n

Bedeniniz, i\u015flevselli\u011fini devam ettirebilmek i\u00e7in suya ihtiya\u00e7 duyar. Hatta hafif susuz iseniz metabolizman\u0131z yava\u015flayabilir. Bir \u00e7al\u0131\u015fmada g\u00fcnde 8 bardak su i\u00e7en ki\u015filerin v\u00fccutlar\u0131n\u0131n yakm\u0131\u015f oldu\u011fu kalorinin, 4 bardak i\u00e7enlere g\u00f6re daha fazla oldu\u011fu g\u00f6sterilmi\u015ftir.<\/span><\/p>\n

4- Kahve \u0130\u00e7in.<\/span><\/b><\/em><\/span><\/h3>\n

Bir kahve tiryakisi iseniz sabah kahvesinin keyfini rahatl\u0131kla \u00e7\u0131karabilirsiniz. \u00c7\u00fcnk\u00fc kahve hem metabolizma h\u0131zland\u0131r\u0131c\u0131d\u0131r hem de konsantrasyonu artt\u0131r\u0131r. Kahvenin metabolizma h\u0131zland\u0131r\u0131c\u0131 etkisi anl\u0131k olmaktad\u0131r. Miktar\u0131na ve s\u0131kl\u0131\u011f\u0131na dikkat ederek, g\u00fcn i\u00e7erisinde kahve t\u00fcketebilirsiniz.<\/span><\/p>\n

5- Protein T\u00fcketin.<\/span><\/b><\/em><\/span><\/h3>\n

Proteinli besinlerin termojenik etkileri, karbonhidrat ve ya\u011flara g\u00f6re daha y\u00fcksektir. Yani proteinli besinler sindirilirken v\u00fccudumuz daha fazla kalori harcar. Bu durum da metabolizman\u0131z\u0131n daha h\u0131zl\u0131 \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar. Protein i\u00e7eri\u011fi en y\u00fcksek olan besinler; ya\u011fs\u0131z s\u0131\u011f\u0131r eti, hindi, bal\u0131k, tavuk, f\u0131nd\u0131k, yumurta, s\u00fct ve s\u00fct \u00fcr\u00fcnleridir.<\/span><\/p>\n

6- Badem Yemekten Korkmay\u0131n.<\/span><\/b><\/em><\/span><\/h3>\n

Riboflavin, magnezyum, bak\u0131r ve ya\u011f asidi y\u00f6n\u00fcnden zengin olan bademin sindirilmesi i\u00e7in; v\u00fccudunuzun, yedi\u011finiz bademden daha fazla enerji harcamas\u0131 gerekiyor. Bu da metabolizma h\u0131z\u0131n\u0131z\u0131 artt\u0131r\u0131yor. Bademin midede kal\u0131\u015f s\u00fcresinin uzun olmas\u0131, kendinizi daha uzun s\u00fcre tok hissetmenizi sa\u011fl\u0131yor. G\u00fcnl\u00fck 8 -10 tane kadar \u00e7i\u011f badem t\u00fcketmeniz, metabolizman\u0131z\u0131 h\u0131zland\u0131racak ve sizi tok tutacakt\u0131r.<\/span><\/p>\n

7- G\u00fcnde 2 Fincan Ye\u015fil \u00c7ay \u0130\u00e7in.<\/span><\/b><\/em><\/span><\/h3>\n

Ye\u015fil \u00e7ay, kate\u015fin ve kafein i\u00e7eri\u011fi nedeniyle metabolizman\u0131n birka\u00e7 saat h\u0131zlanmas\u0131 i\u00e7in kombine fayda sunmaktad\u0131r. Ara\u015ft\u0131rmalarda; egzersiz yap\u0131lmadan \u00f6nceki zaman aral\u0131\u011f\u0131nda, 2-4 bardak su ile 2 fincan ye\u015fil \u00e7ay t\u00fcketmenin, egzersizde %17 daha fazla kalori yak\u0131lmas\u0131na yol a\u00e7t\u0131\u011f\u0131 g\u00f6zlenmi\u015ftir. Ye\u015fil \u00e7ay\u0131n i\u00e7erisinde bulunan polinefol bile\u015fenleri de i\u015ftah\u0131n\u0131z\u0131n bask\u0131lanmas\u0131na yard\u0131mc\u0131 olacakt\u0131r. Ancak ye\u015fil \u00e7ay\u0131n bu etkilerini g\u00f6rebilmek i\u00e7in, do\u011fru demlemeniz gerekiyor.<\/span><\/p>\n

Ye\u015fil \u00e7ay\u0131 kesinlikle kaynatmay\u0131n. Bir kupa kaynam\u0131\u015f suyu ocaktan al\u0131p, i\u00e7erisine 1 \u00e7ay ka\u015f\u0131\u011f\u0131 ye\u015fil \u00e7ay ilave ettikten sonra 3-4 dakika kadar demleyin ve ard\u0131ndan s\u00fcz\u00fcn. Sonras\u0131nda \u00e7ay\u0131 ister s\u0131cak, ister so\u011fuk olarak i\u00e7ebilirsiniz.<\/span><\/p>\n

8- Yeme\u011fin Tad\u0131na Bakmadan Tuz \u0130lave Etmeyin.<\/span><\/b><\/em><\/span><\/p>\n

Tuzda bulunan sodyumun fazla al\u0131m\u0131 v\u00fccudunuzun su tutmas\u0131na ve dolay\u0131s\u0131yla \u00f6dem tutmas\u0131na neden oluyor. Bu nedenle, sabahlar\u0131 uyand\u0131\u011f\u0131n\u0131zda kendinizi \u015fi\u015fkin ve kilolu hissetmeniz ka\u00e7\u0131n\u0131lmaz oluyor. G\u00fcnl\u00fck tuz t\u00fcketiminizi 5 gramla (1 \u00e7ay ka\u015f\u0131\u011f\u0131) s\u0131n\u0131rland\u0131rmaya \u00f6zen g\u00f6sterin.<\/span><\/p>\n

9- Kas Kitlenizi Artt\u0131rmak \u0130\u00e7in Egzersiz Yap\u0131n.<\/b><\/span><\/h3>\n

Kas kitlesi, kalori yak\u0131m\u0131 ile do\u011fru orant\u0131l\u0131d\u0131r. G\u00fcn i\u00e7erisinde yap\u0131lacak d\u00fczenli egzersiz ile kalori yak\u0131m\u0131n\u0131 iki kat\u0131na yak\u0131n artt\u0131rabilirsiniz. Egzersizin d\u00fczenli yap\u0131lmas\u0131 buradaki en \u00f6nemli unsurdur. \u00c7\u00fcnk\u00fc yapm\u0131\u015f oldu\u011funuz egzersizde o anda yak\u0131lan kaloriden \u00e7ok, metabolizman\u0131n aktif olarak s\u00fcrekli \u00e7al\u0131\u015fmas\u0131 daha \u00f6nemlidir. Uzun s\u00fcre ama daha orta tempo ile yap\u0131lan egzersizin, h\u0131zl\u0131 tempo ile daha k\u0131sa s\u00fcre yap\u0131lan \u00e7al\u0131\u015fmalara g\u00f6re daha verimli sonu\u00e7lar verece\u011fini de unutmamal\u0131s\u0131n\u0131z.<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Metabolizma H\u0131z\u0131n\u0131 Artt\u0131rman\u0131n Yollar\u0131 D\u00fczenli ve h\u0131zl\u0131 \u00e7al\u0131\u015fan bir metabolizma herkes i\u00e7in \u00f6nemlidir. \u00c7\u00fcnk\u00fc h\u0131zl\u0131 metabolizma, daha fazla kalori yak\u0131m\u0131, dolay\u0131s\u0131yla da kilo kontrol\u00fc ile do\u011fru orant\u0131l\u0131d\u0131r. Kas kitlesinin fazla […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts\/1584"}],"collection":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/comments?post=1584"}],"version-history":[{"count":0,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts\/1584\/revisions"}],"wp:attachment":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/media?parent=1584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/categories?post=1584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/tags?post=1584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}