{"id":7352,"date":"2021-01-04T09:00:00","date_gmt":"2021-01-04T06:00:00","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=7352"},"modified":"2020-12-24T14:14:20","modified_gmt":"2020-12-24T11:14:20","slug":"karbonhidrat-dongu-diyeti","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/karbonhidrat-dongu-diyeti\/","title":{"rendered":"Karbonhidrat D\u00f6ng\u00fc Diyeti"},"content":{"rendered":"\n<p>Biliyorsunuz ki Karbonhidrat D\u00f6ng\u00fc Diyetleri (KDD) g\u00fcn\u00fcm\u00fczde fazlas\u0131yla merak konusu. Hadi bug\u00fcn sizlerle karbonhidrat d\u00f6ng\u00fc diyeti nedir ve ne ama\u00e7la kullan\u0131lmaktad\u0131r sorular\u0131n\u0131n cevaplar\u0131n\u0131 arayal\u0131m.<\/p>\n\n\n\n<p>Karbonhidrat D\u00f6ng\u00fc Diyeti, diyetteki karbonhidrat miktar\u0131n\u0131n g\u00fcnler baz\u0131nda de\u011fi\u015fim g\u00f6stererek uygulanmas\u0131d\u0131r. Baz\u0131 g\u00fcnler y\u00fcksek baz\u0131 g\u00fcnler d\u00fc\u015f\u00fck karbonhidrat al\u0131m\u0131 sa\u011flan\u0131rken; baz\u0131 g\u00fcnler orta d\u00fczeyde karbonhidrat i\u00e7eren beslenme \u015fekli benimsenir. Ancak Karbonhidrat D\u00f6ng\u00fc Diyeti\u2019nin tek bir uygulanma \u015fekli bulunmamaktad\u0131r. Yaz\u0131n\u0131n ilerleyen k\u0131s\u0131mlar\u0131nda da bu y\u00f6ntemleri k\u0131saca inceleyece\u011fiz beraber.<\/p>\n\n\n\n<p>Karbonhidrat D\u00f6ng\u00fc Diyeti\u2019ne en \u00e7ok ilgi duyan grup, dayan\u0131kl\u0131l\u0131k sporlar\u0131 yapan bireylerdir. Karbonhidrat D\u00f6ng\u00fc Diyeti\u2019nin dayan\u0131kl\u0131l\u0131k sporlar\u0131nda performans\u0131 art\u0131rd\u0131\u011f\u0131na dair yayg\u0131n bir g\u00f6r\u00fc\u015f bulunmaktad\u0131r. Performans\u0131n art\u0131\u015f\u0131n\u0131 sa\u011flayan mekanizma ise karbonhidrat d\u00fczeyleri-egzersiz \u015fiddetinde yap\u0131lan de\u011fi\u015fikliklerle kas ve karaci\u011ferde depolanan glikojen seviyelerinin artmas\u0131n\u0131 uyar\u0131c\u0131 etkiye sahip olmas\u0131 \u015feklinde a\u00e7\u0131klanmaktad\u0131r. Ancak yap\u0131lan \u00e7al\u0131\u015fmalarda ayd\u0131nlat\u0131lmak istenen noktalardan birisi de kasta enerji deposu olarak i\u015flev g\u00f6ren glikojenin ayn\u0131 zamanda egzersize adapte olmay\u0131 etkileyen yolaklarda da i\u015flev g\u00f6sterebilmesidir. Bu durum, kasta geli\u015fen glikojen depolar\u0131n\u0131n egzersize cevaben olu\u015fturulan baz\u0131 proteinlerin sentezinde de rol alabilece\u011fi sorusunu beraberinde getirmektedir. Yani durumu k\u0131saca \u015f\u00f6yle \u00f6zetleyebilirim ki; kasta geli\u015ftirilen glikojen hem egzersiz s\u0131ras\u0131nda enerji kayna\u011f\u0131 sa\u011flar hem de organizman\u0131n egzersize adapte olmas\u0131n\u0131 sa\u011flayan metabolitlerin \u00fcretiminde etken olarak rol alabilir.<\/p>\n\n\n\n<p>Peki nedir bahsetti\u011fin farkl\u0131 Karbonhidrat D\u00f6ng\u00fc Diyeti y\u00f6ntemleri G\u00f6zdem diye sordu\u011funuzu duyar gibiyim. Hadi biraz da bunlardan konu\u015fal\u0131m.<\/p>\n\n\n\n<ol type=\"1\"><li>Yo\u011fun Egzersiz, Hafif Egzersiz, Tekrar<\/li><\/ol>\n\n\n\n<p>Bu y\u00f6ntemin en b\u00fcy\u00fck avantaj\u0131 dayan\u0131kl\u0131l\u0131k sporlar\u0131n\u0131n genel yap\u0131s\u0131na benziyor olmas\u0131. Bu nedenle dayan\u0131kl\u0131l\u0131k egzersizi yaparken birey bu diyeti rahatl\u0131kla izleyebiliyor.<\/p>\n\n\n\n<p>Genel olarak ise mant\u0131k \u015fu;<\/p>\n\n\n\n<p>Yo\u011fun egzersiz; bu s\u0131rada egzersiz \u00f6ncesinde, g\u00fcn i\u00e7inde karbonhidrat t\u00fcketmekten \u00e7ekinme, y\u00fcksek miktarda karbonhidrat alabilirsin; ancak egzersiz bitti\u011fi an karbonhidrat al\u0131m\u0131n\u0131 da durdurmal\u0131s\u0131n. Burada ama\u00e7lanan nokta bu beslenme \u015fekliyle glikojen bo\u015falma s\u00fcresini uzatmay\u0131 sa\u011flamak.<\/p>\n\n\n\n<p>Hafif d\u00fczey egzersizde ise karbonhidrat t\u00fcketimi mant\u0131ken minimuma indiriliyor ve hafif bir antrenman yap\u0131l\u0131yor. Bu s\u00fcre\u00e7te \u00f6zellikle protein al\u0131m\u0131n\u0131n destekleyici sonu\u00e7lar verdi\u011fine dair \u00e7al\u0131\u015fmalardan bahsediliyor. Bence bu basama\u011f\u0131n en tart\u0131\u015fmal\u0131 olan k\u0131sm\u0131. Etkinli\u011fi hen\u00fcz bilimsel anlamda kan\u0131tlanm\u0131\u015f de\u011fil.<\/p>\n\n\n\n<ul><li>Harcad\u0131\u011f\u0131n Kadar T\u00fcket!<\/li><\/ul>\n\n\n\n<p>Bu y\u00f6ntemde ise mant\u0131k egzersizin derecesine g\u00f6re karbonhidrat al\u0131m\u0131n\u0131 belirlemek. E\u011fer yo\u011fun bir dayan\u0131kl\u0131l\u0131k egzersizi yap\u0131lacaksa y\u00fcksek miktarda karbonhidrat al\u0131m\u0131 sa\u011flan\u0131rken; daha d\u00fc\u015f\u00fck yo\u011funlukta egzersizde \u0131l\u0131ml\u0131 d\u00fczey karbonhidrat al\u0131m\u0131n\u0131 \u00f6nermektedir.<\/p>\n\n\n\n<p>Egzersiz yap\u0131lmayan g\u00fcnlerde yine karbonhidrat al\u0131m\u0131n\u0131 minimum seviyesinde tutma \u015feklinde ilerliyor. Bendeki soru i\u015faretleri yine tam burada yeniden ye\u015filleniyor tabi ki. Ayr\u0131ca bu y\u00f6ntemde \u00f6nerilen egzersiz saatleri de gece saatleri. Ancak bir organizman\u0131n dinlenmesi gereken saatler i\u00e7erisinde yo\u011fun egzersizlere maruz kalmas\u0131 sirkadiyen ritmin konusu.<\/p>\n\n\n\n<p>Karbonhidrat D\u00f6ng\u00fc Diyetinin beklenen yarar ve soru i\u015faretlerinden de k\u0131saca bahsetmek istiyorum size.<\/p>\n\n\n\n<p>Karbonhidrat D\u00f6ng\u00fc Diyeti\u2019nin genel olarak dayan\u0131kl\u0131l\u0131k sporcular\u0131nda mitekondriyal etkinlik g\u00f6stererek ya\u011f yak\u0131m\u0131nda etkin olabilece\u011fi, bunun d\u0131\u015f\u0131nda glikojen depolar\u0131n\u0131 geli\u015ftirebilece\u011fi ve egzersize verilen organizmal yan\u0131tlarda protein sentezini etkileyebilece\u011fi ve bun ba\u011fl\u0131 olarak akut gen ekspresyonunu etkileyebilece\u011fi ve t\u00fcm bunlar\u0131n \u0131\u015f\u0131\u011f\u0131nda performans\u0131 olumlu y\u00f6nde etkileyebilece\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n\n\n\n<p>Bunlar tabi yaz\u0131lan g\u00fczel senaryolardan ancak bu c\u00fcmleleri net bir \u015fekilde kurmak i\u00e7in olduk\u00e7a erken. \u00c7\u00fcnk\u00fc bu konuda yap\u0131lan \u00e7al\u0131\u015fmalar hen\u00fcz Karbonhidrat D\u00f6ng\u00fc Diyeti\u2019nin uzun d\u00f6nemli etkinli\u011fini incelememi\u015f. Elde edilen \u00e7al\u0131\u015fmalar genel olarak 3 haftal\u0131k diyetlerin akut cevaplar\u0131. Buna ba\u011fl\u0131 olarak tabi ki dayan\u0131kl\u0131l\u0131k sporcular\u0131nda uzun d\u00f6nemli performans\u0131 olumlu etkileyen etkile\u015fimlerden bahsetmek s\u00f6z konusu de\u011fil.<\/p>\n\n\n\n<p>Ayr\u0131ca farkl\u0131 spor t\u00fcrlerinde yap\u0131lan \u00e7al\u0131\u015fmalar\u0131n sonu\u00e7lar\u0131na bak\u0131ld\u0131\u011f\u0131nda bu y\u00f6ntemin genel olarak body-building, a\u011f\u0131rl\u0131k kald\u0131rma gibi dayan\u0131kl\u0131l\u0131k sporlar\u0131nda etkili olabilece\u011fi ancak her dayan\u0131kl\u0131l\u0131k sporunda ve g\u00fc\u00e7 sporlar\u0131nda ise genel olarak beklenen etkiyi g\u00f6stermedi\u011fi ifade edilmektedir.<\/p>\n\n\n\n<p>Bak\u0131n\u0131z yollar yine ki\u015fiye \u00f6zg\u00fc d\u00fczenlenmi\u015f sa\u011fl\u0131kl\u0131 beslenme programlar\u0131na \u00e7\u0131k\u0131yor.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Sa\u011fl\u0131kl\u0131 ve zinde g\u00fcnler dileriz<\/p><cite>Diyetlif<\/cite><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Biliyorsunuz ki Karbonhidrat D\u00f6ng\u00fc Diyetleri (KDD) g\u00fcn\u00fcm\u00fczde fazlas\u0131yla merak konusu. Hadi bug\u00fcn sizlerle karbonhidrat d\u00f6ng\u00fc diyeti nedir ve ne ama\u00e7la kullan\u0131lmaktad\u0131r sorular\u0131n\u0131n cevaplar\u0131n\u0131 arayal\u0131m. Karbonhidrat D\u00f6ng\u00fc Diyeti, diyetteki karbonhidrat miktar\u0131n\u0131n g\u00fcnler baz\u0131nda de\u011fi\u015fim g\u00f6stererek uygulanmas\u0131d\u0131r. Baz\u0131 g\u00fcnler y\u00fcksek baz\u0131 g\u00fcnler d\u00fc\u015f\u00fck karbonhidrat al\u0131m\u0131 sa\u011flan\u0131rken; baz\u0131 g\u00fcnler orta d\u00fczeyde karbonhidrat i\u00e7eren beslenme \u015fekli benimsenir. Ancak Karbonhidrat [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/diyetlif.com.tr\/blog\/karbonhidrat-dongu-diyeti\/\">More<\/a><\/p>\n","protected":false},"author":8,"featured_media":7353,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[230],"tags":[870,871],"adace-sponsor":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Karbonhidrat D\u00f6ng\u00fc Diyeti | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"Hadi bug\u00fcn sizlerle karbonhidrat d\u00f6ng\u00fc diyeti nedir ve ne ama\u00e7la kullan\u0131lmaktad\u0131r sorular\u0131n\u0131n cevaplar\u0131n\u0131 arayal\u0131m.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetlif.com.tr\/blog\/karbonhidrat-dongu-diyeti\/\" 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