{"id":8672,"date":"2022-04-18T09:00:00","date_gmt":"2022-04-18T06:00:00","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=8672"},"modified":"2022-03-11T17:17:19","modified_gmt":"2022-03-11T14:17:19","slug":"egzersizin-bagirsak-mikrobiyotasi-ve-saglik-uzerine-etkisi","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/egzersizin-bagirsak-mikrobiyotasi-ve-saglik-uzerine-etkisi\/","title":{"rendered":"EGZERS\u0130Z\u0130N BA\u011eIRSAK M\u0130KROB\u0130YOTASI VE SA\u011eLIK \u00dcZER\u0130NE ETK\u0130S\u0130"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Egzersizin sa\u011fl\u0131k \u00fczerine etkinli\u011fi nedir?<\/strong><\/h2>\n\n\n\n<p>Yap\u0131lan \u00e7al\u0131\u015fmalara g\u00f6re, d\u00fczenli egzersizin ba\u011f\u0131\u015f\u0131kl\u0131k, metabolizman\u0131n \u00e7al\u0131\u015fma d\u00fczeni, ba\u011f\u0131rsak mikrobiyotas\u0131n\u0131 ve kendisine \u00f6zg\u00fc sinir sistemine sahip olan sindirim sistemi \u00fczerindeki etkinli\u011fi olduk\u00e7a \u00f6nemlidir. Egzersiz \u00e7o\u011fu sistemin (dola\u015f\u0131m, solunum, sindirim vs) \u00e7al\u0131\u015fma \u015fekli \u00fczerine etki ederek d\u00fczenleyici g\u00f6rev g\u00f6rmektedir; bu etkinli\u011fi ile besinlerden yararlanmam\u0131zdan tutun nefes almam\u0131za kadar geni\u015f bir etki g\u00f6sterir.<\/p>\n\n\n\n<p>Egzersizin v\u00fccudumuz \u00fczerindeki etkisini k\u0131saca organizmal denge halinin s\u00fcrd\u00fcr\u00fclmesi anlam\u0131na gelen homeostaziyi sa\u011flamas\u0131 \u015feklinde \u00f6zetleyebiliriz.<\/p>\n\n\n\n<p>Egzersiz sadece kaslarda etkinli\u011fi olan bir eylem de\u011fildir, bu zamana kadar yap\u0131lan \u00e7al\u0131\u015fmalarda organizman\u0131n egzersizden bir b\u00fct\u00fcn olarak etkilendi\u011fi ifade edilmektedir. Egzersizin etkiledi\u011fi sistemler ve etkinli\u011fini k\u0131saca \u00f6zetleyecek olursak;<\/p>\n\n\n\n<p><u><strong>Ba\u011f\u0131rsak i\u00e7in<\/strong><\/u><\/p>\n\n\n\n<ul><li>Ba\u011f\u0131rsakta inflamasyonu (enfeksiyon ba\u015flang\u0131c\u0131 olarak ifade edilir ve kronik hastal\u0131klar\u0131n temel nedenidir) azaltarak kolon kanseri ba\u015fta olmak \u00fczere ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 ile ba\u011flant\u0131l\u0131 kronik hastal\u0131klar\u0131n geli\u015fim riskini azalt\u0131r,<\/li><li>Rahats\u0131z ba\u011f\u0131rsak sendromu gibi inflamatuar ba\u011f\u0131rsak hastal\u0131klar\u0131n\u0131n geli\u015fim riskini azalt\u0131r,<\/li><\/ul>\n\n\n\n<p><u><strong>Beyin i\u00e7in<\/strong><\/u><\/p>\n\n\n\n<ul><li>Besin \u00f6geleri ve di\u011fer maddelerin ba\u011f\u0131rsaktaki emilim oranlar\u0131n\u0131 etkileyerek zararl\u0131 maddelerin kan beyin bariyerini a\u015fmadan v\u00fccuttan uzakla\u015ft\u0131rarak beyin fonksiyonlar\u0131n\u0131 korur,<\/li><li>Ruh halini etkileyen salg\u0131lar\u0131n salg\u0131land\u0131\u011f\u0131 \u00f6nemli bir yer olan ba\u011f\u0131rsakta etkinlik g\u00f6stererek depresyon ve anksiyeteyi azaltmada yard\u0131mc\u0131 olur,<\/li><\/ul>\n\n\n\n<p><u><strong>Ya\u011f doku ve kas i\u00e7in<\/strong><\/u><\/p>\n\n\n\n<ul><li>\u00d6zellikle kas dokuda ins\u00fclin sensisitivitesini art\u0131rarak ve inflamasyonu azaltarak harabiyeti \u00f6nler ve performans\u0131 geli\u015ftirici etkinlik g\u00f6sterir,<\/li><\/ul>\n\n\n\n<p><u><strong>Ayr\u0131ca<\/strong><\/u><\/p>\n\n\n\n<ul><li>Karaci\u011fer, b\u00f6brek, kalp, kemik ve deride de \u00f6nemli yararl\u0131 fonksiyonlar g\u00f6sterdi\u011fi bilinmektedir.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Egzersiz sa\u011fl\u0131\u011f\u0131 hem iyi hem k\u00f6t\u00fc y\u00f6nde etkileyebilir mi?<\/strong><\/h2>\n\n\n\n<p>Egzersiz, organizman\u0131n \u00e7al\u0131\u015fma faaliyetlerinin d\u00fczenlenmesi konusunda olduk\u00e7a faydal\u0131d\u0131r. D\u00fczenli, iyi planlanm\u0131\u015f ve ki\u015fiye uygun egzersiz ki\u015finin sa\u011fl\u0131k, ruh sa\u011fl\u0131\u011f\u0131 ve sosyal a\u00e7\u0131dan geli\u015ftirici \u00f6zelliklere sahiptir.<\/p>\n\n\n\n<p>Ancak, ki\u015fiye uygun planlanmam\u0131\u015f, a\u015f\u0131r\u0131 yo\u011fun d\u00fczeylerde yap\u0131lan, do\u011fru zamanlarda yap\u0131lmayan egzersizler yap\u0131c\u0131 olman\u0131n d\u0131\u015f\u0131nda y\u0131k\u0131c\u0131 faaliyetlere de sahip olabilmektedir. bu durum k\u0131saca, y\u00fcksek yo\u011funluklu egzersizlerin dola\u015f\u0131m\u0131 ve kan ak\u0131\u015f seviyelerini ve y\u00f6nelimlerini etkileyerek baz\u0131 dokular\u0131n fonksiyonlar\u0131n\u0131 olumsuz etkileyebilmektedir.<\/p>\n\n\n\n<p>Ayr\u0131ca, y\u00fcksek yo\u011funluklu egzersizin inflamasyonu art\u0131r\u0131c\u0131, kanserojenik bile\u015fiklerin \u00fcretimini uyar\u0131c\u0131 ve kan beyin-ba\u011f\u0131rsak bariyerinin dengesini bozucu etkinlik g\u00f6stererek organizman\u0131n zararl\u0131 maddelerden daha \u00e7ok etkilenmesine, bu zararl\u0131 maddelerin ideal \u015fekilde organizmadan uzakla\u015ft\u0131r\u0131lmas\u0131n\u0131n engellenmesine ve do\u011fal olarak sa\u011fl\u0131\u011f\u0131 bozucu etkilerin g\u00f6zlemlenmesine neden olabilmektedir.<\/p>\n\n\n\n<p>Bu nedenle, ki\u015fiye g\u00f6re do\u011fru zamanda planlanm\u0131\u015f \u0131l\u0131ml\u0131 d\u00fczeyde egzersizin yararlar\u0131 hakk\u0131nda konu\u015furken di\u011fer t\u00fcrl\u00fc egzersizlerin de ayn\u0131 \u015fekilde y\u0131k\u0131c\u0131 olabildi\u011fini unutmamal\u0131y\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>D\u00fczenli egzersizin ba\u011f\u0131rsak mikrobiyotas\u0131na, dolay\u0131s\u0131yla sa\u011fl\u0131\u011fa etkileri ve etki mekanizmalar\u0131<\/strong><\/h2>\n\n\n\n<p>Egzersizin sindirim sistemi \u00fczerine hem akut hem de uzun d\u00f6nemli etkinlikleri bulunmaktad\u0131r. Bu etkinlikler,<\/p>\n\n\n\n<ul><li>Akut: gastrointestinal sistem kan dola\u015f\u0131m\u0131, gastrointestinal sistem hareketlili\u011fi, besin \u00f6gesi emilimi ve gastrointestinal sistemden salg\u0131lanan hormon sal\u0131n\u0131m\u0131n\u0131 etkilemektedir.<\/li><li>Uzun d\u00f6nemli: ba\u011f\u0131rsak mikrobiyotas\u0131n\u0131n ve gastrointestinal ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n d\u00fczenlenmesi olarak ifade edilmektedir.<\/li><\/ul>\n\n\n\n<p><u><strong>Akut etkinlikler;<\/strong><\/u><\/p>\n\n\n\n<p>Egzersiz sempatik sinir sistemini etkileyerek sistemlerin kan dola\u015f\u0131mlar\u0131n\u0131 yeniden d\u00fczenler. Egzersiz s\u0131ras\u0131nda ve bir s\u00fcre sonras\u0131nda kan dola\u015f\u0131m\u0131 sindirim sisteminde azal\u0131r, bu durum gastrointestinal fonksiyonlar\u0131n g\u00f6rece azalmas\u0131na ve gecikmi\u015f mide bo\u015fal\u0131m\u0131na neden olmaktad\u0131r.<\/p>\n\n\n\n<p>Azalm\u0131\u015f dola\u015f\u0131m ve gecikmi\u015f mide bo\u015fal\u0131m\u0131na ba\u011fl\u0131 olarak besin \u00f6geleri emilimi olumsuz etkilenebilmektedir. Bu nedenle beslenme zamanlar\u0131 ve beslenmenin bu etkinliklere g\u00f6re d\u00fczenlenebilmesi a\u00e7\u0131s\u0131ndan konunun uzman\u0131 bir diyetisyenden dan\u0131\u015fmanl\u0131k almak faydal\u0131 olacakt\u0131r.<\/p>\n\n\n\n<p>Egzersiz sindirim sisteminden salg\u0131lanan hormon sal\u0131n\u0131m\u0131n\u0131 da etkileyebilmektedir. \u00d6zellikle a\u00e7l\u0131k hormonu olarak bilinen grelin sal\u0131n\u0131m\u0131n\u0131n egzersiz s\u0131ras\u0131nda ve hemen sonras\u0131nda azalmas\u0131 \u00f6nemli bir etkinliktir. Bu durumda do\u011fal olarak i\u015ftahta k\u00fc\u00e7\u00fck bir azalma g\u00f6zlemlenebilir.<\/p>\n\n\n\n<p><u><strong>Uzun d\u00f6nemli etkinlikler;<\/strong><\/u><\/p>\n\n\n\n<p>D\u00fczenli egzersizin ba\u011f\u0131rsak mikrobiyotas\u0131nda \u00f6zellikle b\u00fctirat \u00fcreten bakterilerin geli\u015fimini uyard\u0131\u011f\u0131 yap\u0131lan \u00e7al\u0131\u015fmalarda g\u00f6zlemlenmi\u015ftir. Ba\u011f\u0131rsak mikrobiyotas\u0131nda yararl\u0131 etkinlik sa\u011flayan bu bakterilerin \u00e7o\u011falmas\u0131n\u0131 uyaran etkinli\u011fi ile d\u00fczenli egzersiz, bir\u00e7ok sa\u011fl\u0131k faydas\u0131 ile ili\u015fkilendirilmi\u015ftir.<\/p>\n\n\n\n<p>D\u00fczenli egzersizin kronik inflamasyonu azaltt\u0131\u011f\u0131 ve ba\u011f\u0131rsakta hastal\u0131k yap\u0131c\u0131 etkinli\u011fe sahip olan patojen bakterilerin v\u00fccuttan uzakla\u015ft\u0131r\u0131lmas\u0131nda yard\u0131mc\u0131 oldu\u011fu g\u00f6zlemlenmi\u015ftir.<\/p>\n\n\n\n<p>Yap\u0131lan insan \u00e7al\u0131\u015fmalar\u0131nda d\u00fczenli egzersizin ba\u011f\u0131rsak mikrobiyotas\u0131n\u0131n yap\u0131s\u0131n\u0131n geli\u015fmesinde ve mikrobiyotay\u0131 olu\u015fturan mikroorganizmalar\u0131n \u00e7e\u015fitlendirilmesinde; dolay\u0131s\u0131yla sa\u011fl\u0131\u011f\u0131n geli\u015ftirilmesinde etkisi g\u00f6zlemlenmi\u015ftir.<\/p>\n\n\n\n<p>\u0130spanya\u2019da d\u00fczenli egzersiz kad\u0131nlar \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, haftada en az 3 g\u00fcn d\u00fczenli orta d\u00fczey egzersiz yapan kad\u0131nlar\u0131n mikrobiyotas\u0131nda sa\u011fl\u0131k \u00fczerinde olumlu etkiye sahip olan ve obezite geli\u015fimini engelleyen mikroorganizmalar\u0131n artt\u0131\u011f\u0131 g\u00f6zlemlenmi\u015ftir.<\/p>\n\n\n\n<p>MedicineandScience in Sports andExcersise dergisinde 2018 y\u0131l\u0131nda yay\u0131mlanan uzun d\u00f6nemli d\u00fczenli egzersizin mikrobiyota \u00fczerine etkisini inceleyen ilk \u00e7al\u0131\u015fmada, obez yeti\u015fkinler ve normal a\u011f\u0131rl\u0131kta sa\u011fl\u0131kl\u0131 yeti\u015fkinler incelenmi\u015ftir. \u00c7al\u0131\u015fma sonucunda obez bireylerde a\u011f\u0131rl\u0131k kontrol\u00fcn\u00fc sa\u011flayan mikroorganizmalar\u0131n say\u0131s\u0131n\u0131n artt\u0131\u011f\u0131, normal a\u011f\u0131rl\u0131ktaki bireylerde de mikrobiyota i\u00e7eri\u011finin geli\u015fti\u011fi g\u00f6zlemlenmi\u015ftir. Ancak t\u00fcm bireylerde g\u00f6zlemlenen bu olumlu etkilerin geri d\u00f6n\u00fc\u015fl\u00fc oldu\u011fu ve s\u00fcrd\u00fcr\u00fclmedi\u011fi zaman diliminde etkilerinin ge\u00e7ici oldu\u011fu g\u00f6zlemlenmi\u015ftir.<\/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>Egzersizin sa\u011fl\u0131k \u00fczerine etkinli\u011fi nedir? Yap\u0131lan \u00e7al\u0131\u015fmalara g\u00f6re, d\u00fczenli egzersizin ba\u011f\u0131\u015f\u0131kl\u0131k, metabolizman\u0131n \u00e7al\u0131\u015fma d\u00fczeni, ba\u011f\u0131rsak mikrobiyotas\u0131n\u0131 ve kendisine \u00f6zg\u00fc sinir sistemine sahip olan sindirim sistemi \u00fczerindeki etkinli\u011fi olduk\u00e7a \u00f6nemlidir. Egzersiz \u00e7o\u011fu sistemin (dola\u015f\u0131m, solunum, sindirim vs) \u00e7al\u0131\u015fma \u015fekli \u00fczerine etki ederek d\u00fczenleyici g\u00f6rev g\u00f6rmektedir; bu etkinli\u011fi ile besinlerden yararlanmam\u0131zdan tutun nefes almam\u0131za kadar geni\u015f bir [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/diyetlif.com.tr\/blog\/egzersizin-bagirsak-mikrobiyotasi-ve-saglik-uzerine-etkisi\/\">More<\/a><\/p>\n","protected":false},"author":8,"featured_media":8674,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[231],"tags":[1788,1785,1783,1784],"adace-sponsor":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>EGZERS\u0130Z\u0130N BA\u011eIRSAK M\u0130KROB\u0130YOTASI VE SA\u011eLIK \u00dcZER\u0130NE ETK\u0130S\u0130 | Diyetlif Blog<\/title>\n<meta name=\"description\" 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