{"id":7365,"date":"2020-12-28T09:00:00","date_gmt":"2020-12-28T06:00:00","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=7365"},"modified":"2022-01-24T22:46:47","modified_gmt":"2022-01-24T19:46:47","slug":"acaba-icimizde-bir-saat-olabilir-mi","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/acaba-icimizde-bir-saat-olabilir-mi\/","title":{"rendered":"Acaba \u0130\u00e7imizde Bir Saat Olabilir Mi?"},"content":{"rendered":"\n

Size bug\u00fcn v\u00fccudumuzun ritimlerinden bahsetmek istiyorum. Biyolojik ritim, bakterilerden insanlara kadar bir\u00e7ok canl\u0131n\u0131n d\u0131\u015f d\u00fcnyada tekrar eden fiziksel etkenlere kar\u015f\u0131 g\u00f6sterdikleri yan\u0131tlard\u0131r. Bu ritimlerin alt gruplar\u0131 var. Ultradiyen, sirkadiyen, infradiyen ve sirkannual gibi. Ultradiyen ritimler, bir g\u00fcnde birden fazla d\u00f6ng\u00fcs\u00fc olan ritimler iken; haftalar ya da aylar s\u00fcren ritimler infradiyen, yakla\u015f\u0131k olarak y\u0131lda bir tekrar eden ritimler de sirkannual ritimler olarak adland\u0131r\u0131lmakta. Sirkadiyen ritimler ise yakla\u015f\u0131k bir g\u00fcn s\u00fcren ritimler. Bizim daha \u00e7ok \u00fczerinde duraca\u011f\u0131m\u0131z g\u00fcnl\u00fck olan ritim yani sirkadiyen ritim. \u0130nsandaki en belirgin sirkadiyen ritim g\u00fcnde ortalama 8 saat uyku, 16 saat uyan\u0131kl\u0131k s\u00fcresi ile uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fcndeki ritmik de\u011fi\u015fiklikler.<\/p>\n\n\n\n

Sirkadiyen ritim, beynimizde hipatalamusta bulunan suprakiazmatiknukleus (SCN) sayesinde olu\u015fmakta. Sirkadiyen ritimin direkt etkiledi\u011fi mekanizmalar i\u00e7erisinde beslenme, uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fc, glikoz metabolizmas\u0131, salg\u0131lanan ins\u00fclin miktar\u0131, \u00f6\u011frenme ve haf\u0131za gibi \u00f6nemli metabolik s\u00fcre\u00e7ler yer al\u0131yor. Peki sirkadiyen ritim nelerden etkilenmekte?<\/p>\n\n\n\n

I\u015f\u0131k:<\/strong> <\/h2>\n\n\n\n

Hipotalamusta yer alan merkezi zamanlay\u0131c\u0131 suprakiazmatik nukleus (SCN) i\u00e7in \u0131\u015f\u0131k en \u00f6nemli zamanlay\u0131c\u0131d\u0131r. Retinadaki \u00f6zelle\u015fmi\u015f h\u00fccrelerden \u0131\u015f\u0131k sinyali al\u0131narak SCN\u2019ye getirilmekte ve burada yorumlanmaktad\u0131r. SCN\u2019nin direkt etkiledi\u011fi mekanizmalar i\u00e7erisinde beslenme, uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fc, glikoz metabolizmas\u0131, insulin sekresyonu, \u00f6\u011frenme ve haf\u0131za gibi \u00f6nemli metabolik s\u00fcre\u00e7ler yer almaktad\u0131r.<\/p>\n\n\n\n

Melatonin:<\/strong> <\/h2>\n\n\n\n

SCN\u2019nin ana hedef organlar\u0131ndan biri de pineal bezdir. Beyindeki bu k\u00fc\u00e7\u00fck yap\u0131n\u0131n \u00f6nemli i\u015flevlerinden biri karanl\u0131\u011f\u0131n etkisiyle triptofan denilen aminoasitten \u00a0melatonin hormonunu sentezlemektir. Melatonin sal\u0131n\u0131m\u0131, karanl\u0131\u011f\u0131n ba\u015flang\u0131c\u0131ndan sonra (21.00-22.00\u2019de ba\u015flar) artarak gece pik yapmakta (02.00-03.00), daha sonra \u0131\u015f\u0131k ba\u015flang\u0131c\u0131ndan \u00f6nce keskin bir d\u00fc\u015f\u00fc\u015f sergileyerek ve 07.00-09.00\u2019da son bulmaktad\u0131r.<\/p>\n\n\n\n

\u00a0S\u0131cakl\u0131k: <\/strong><\/h2>\n\n\n\n

\u00c7o\u011fu organizma i\u00e7in s\u0131cakl\u0131k g\u00fc\u00e7l\u00fc bir uyaran iken, insanlarda d\u0131\u015f s\u0131cakl\u0131k de\u011fi\u015fimleri zay\u0131f bir uyaran ajand\u0131r.<\/p>\n\n\n\n

Jet-Lag:<\/strong> <\/h2>\n\n\n\n

Farkl\u0131 zaman b\u00f6lgeleri aras\u0131ndaki seyahati tan\u0131mlamaktad\u0131r. Yolculuk sonucu i\u00e7 saat ile var\u0131\u015f yerindeki ayd\u0131nl\u0131k\/karanl\u0131k d\u00f6ng\u00fcs\u00fc aras\u0131ndaki uyu\u015fmazl\u0131k birtak\u0131m sorunlara yol a\u00e7abilmektedir. Ki\u015finin biyolojik saati gidilen \u00fclkenin co\u011frafi saatine, gece-g\u00fcnd\u00fcz fark\u0131na, uyku d\u00fczenine, yeme ve \u00e7al\u0131\u015fma saatlerine uyum sa\u011flamada zorlanabilmektedir. Bu ki\u015filerde uykusuzluk, yorgunluk, i\u015ftahs\u0131zl\u0131k, barsak bozuklu\u011fu, zaman ve uzakl\u0131k alg\u0131s\u0131, bozuklu\u011fu, tepki zaman\u0131n\u0131n uzamas\u0131, yarg\u0131 ve bellek kusurlar\u0131, bulan\u0131k g\u00f6rme, bedensel a\u011fr\u0131lar ve terleme gibi s\u0131k\u0131nt\u0131lar g\u00f6zlenebilmektedir.<\/p>\n\n\n\n

Vardiya De\u011fi\u015fim Durumu (Shift Work): <\/strong><\/h2>\n\n\n\n

Standart \u00e7al\u0131\u015fma ko\u015fullar\u0131n\u0131n d\u0131\u015f\u0131nda ger\u00e7ekle\u015fen \u00e7al\u0131\u015fma \u015feklini ifade etmektedir. Gece tutulan n\u00f6betler, rotasyonlu i\u015f de\u011fi\u015fimleri, sabit gece i\u015fleri bu tan\u0131m d\u00e2hilinde yer almaktad\u0131r. Ki\u015fi, ritmi gere\u011fi dinlenme durumunda olmas\u0131 gerekirken aktiftir, bu s\u00fcre\u00e7 sirkadiyen ritmin bozulmas\u0131na yol a\u00e7maktad\u0131r. Ritmin senkronizasyonunun bozulmas\u0131yla ki\u015fide bir tak\u0131m sa\u011fl\u0131k sorunlar\u0131 olu\u015fabilmektedir.\u00a0<\/p>\n\n\n\n

Yanl\u0131\u015f Beslenme:<\/strong> <\/h2>\n\n\n\n

Karaci\u011fer, pankreas, iskelet kas\u0131n\u0131 i\u00e7ine alan bir\u00e7ok yap\u0131 SCN\u2019den gelen sinyaller ile y\u00f6netilmektedir. Ancak, beslenme de potansiyel bir zamanlay\u0131c\u0131d\u0131r. Yanl\u0131\u015f beslenme, gece yeme ataklar\u0131, vardiyal\u0131 \u00e7al\u0131\u015fan insanlarda gece yemek yemek, sirkadiyen ritmi olumsuz etkilemektedir.<\/p>\n\n\n\n

Sa\u011fl\u0131kl\u0131 ve zinde g\u00fcnler dileriz<\/p>Diyetlif<\/cite><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Size bug\u00fcn v\u00fccudumuzun ritimlerinden bahsetmek istiyorum. Biyolojik ritim, bakterilerden insanlara kadar bir\u00e7ok canl\u0131n\u0131n d\u0131\u015f d\u00fcnyada tekrar eden fiziksel etkenlere kar\u015f\u0131 g\u00f6sterdikleri yan\u0131tlard\u0131r. Bu ritimlerin alt gruplar\u0131 var. Ultradiyen, sirkadiyen, infradiyen ve sirkannual gibi. Ultradiyen ritimler, bir g\u00fcnde birden fazla d\u00f6ng\u00fcs\u00fc olan ritimler iken; haftalar ya da aylar s\u00fcren ritimler infradiyen, yakla\u015f\u0131k olarak y\u0131lda bir tekrar […] More<\/a><\/p>\n","protected":false},"author":5,"featured_media":7366,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[230],"tags":[877,882,878,883,879],"adace-sponsor":[],"yoast_head":"\nAcaba \u0130\u00e7imizde Bir Saat Olabilir Mi? | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"Biyolojik ritim, bakterilerden insanlara kadar bir\u00e7ok canl\u0131n\u0131n d\u0131\u015f d\u00fcnyada tekrar eden fiziksel etkenlere kar\u015f\u0131 g\u00f6sterdikleri yan\u0131tlard\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:\/\/diyetlif.com.tr\/blog\/acaba-icimizde-bir-saat-olabilir-mi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Acaba \u0130\u00e7imizde Bir Saat Olabilir Mi? 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