{"id":8755,"date":"2022-05-06T09:00:00","date_gmt":"2022-05-06T06:00:00","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=8755"},"modified":"2022-05-06T16:03:57","modified_gmt":"2022-05-06T13:03:57","slug":"sirkadiyen-ritim-ve-beslenme%ef%bf%bc","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/sirkadiyen-ritim-ve-beslenme%ef%bf%bc\/","title":{"rendered":"S\u0130RKAD\u0130YEN R\u0130T\u0130M VE BESLENME"},"content":{"rendered":"\n

Sirkadiyen ritim bizim k\u0131saca biyolojik saatimizdir yani v\u00fccudumuzdaki davran\u0131\u015flar\u0131, organlar\u0131, h\u00fccreleri d\u00fczenleyen 24 saatlik kal\u0131plard\u0131r. Bu ritimler sa\u011fl\u0131\u011f\u0131 uygun seviyede tutabilmek i\u00e7in biyolojik olaylar\u0131 \u00e7evresel modellere g\u00f6re d\u00fczenlerler. Yani bizim a\u00e7l\u0131k-tokluk, uyku-uyan\u0131kl\u0131k gibi d\u00f6ng\u00fclerimizin tamam\u0131n\u0131n d\u00fczenleyicisi bu ritimlerdir ve d\u00fczenin aksamas\u0131ndan etkilenirler.<\/p>\n\n\n\n

Sirkadiyen ritimler beslenme ve a\u00e7l\u0131k d\u00f6ng\u00fcs\u00fcn\u00fc aktive ederler. Bu biyolojik saatler bizlerin besin alg\u0131lama yollar\u0131yla etkile\u015fim halindedir ve 3 ana g\u00f6revi vard\u0131r:<\/p>\n\n\n\n

  1. E\u011fer bizler her g\u00fcn d\u00fczenli ayn\u0131 saatlerde besleniyorsak yani besin beklenen zamanda v\u00fccuda giriyorsa, sirkadiyen saat yan\u0131t olu\u015fturarak denge bozulmadan tepki verir.<\/li><\/ol>\n\n\n\n
    1. E\u011fer beslenme beklenmedik bir zamanda ger\u00e7ekle\u015fiyorsa, yani \u00f6rne\u011fin gece ge\u00e7 saatlerde bir \u015feyler t\u00fcketiyorsan\u0131z yine besin alg\u0131lama yollar\u0131 bu gelen uyar\u0131y\u0131 ayarlamak i\u00e7in sirkadiyen ritimleri \u00e7al\u0131\u015ft\u0131r\u0131r, d\u00fczeni ona g\u00f6re ayarlar ve en \u00f6nemli nokta olarak art\u0131k sonraki g\u00fcnlerde de v\u00fccut tam o saatlerde besin beklemeye ba\u015flar, besin t\u00fcket uyar\u0131s\u0131 verilir. Yani v\u00fccut o saatlere al\u0131\u015f\u0131r. Bu y\u00fczden ertesi g\u00fcnlerde de gece ge\u00e7 saatlerde ac\u0131kt\u0131\u011f\u0131n\u0131z\u0131 hissedebilir veya bir \u015feyler at\u0131\u015ft\u0131rma ihtiyac\u0131 duyabilirsiniz. Bu da asl\u0131nda d\u00fczenli yemek saatlerinde beslenmenin ne kadar \u00f6nemli oldu\u011funu a\u00e7\u0131klayan ana i\u015flevlerden biridir.<\/li><\/ol>\n\n\n\n
      1. Son ana i\u015flev olarak, sirkadiyen ritimler besinlerin sindirilmesine yard\u0131mc\u0131 olmak i\u00e7in sinyaller g\u00f6nderir ve v\u00fccuda gelen besinleri y\u00f6netir. Fakat sindirim uyar\u0131lar\u0131 bir ka\u00e7 saat sonra azal\u0131r ve v\u00fccut dinlenmeye ge\u00e7er. Yani asl\u0131nda v\u00fccudumuz bize optimal bir metabolizma sunabilmek i\u00e7in beslenmeye s\u0131n\u0131rl\u0131 zaman ay\u0131r\u0131r. Bu da g\u00f6stermektedir ki bir \u00f6\u011f\u00fcn bittikten sonra zaman vermeden s\u00fcrekli ufak ufak bir \u015feyler at\u0131\u015ft\u0131rmak da v\u00fccut dengesini bozmaktad\u0131r.<\/li><\/ol>\n\n\n\n

        Bu 3 ana i\u015fleve bak\u0131ld\u0131\u011f\u0131nda g\u0131dan\u0131n zaman s\u0131n\u0131rlar\u0131na uygun t\u00fcketildi\u011fi beslenme d\u00fczenlerinin uygun besin kullan\u0131m\u0131n\u0131 sa\u011flad\u0131\u011f\u0131 ve sa\u011fl\u0131\u011f\u0131 daha da iyile\u015ftirdi\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir. Sirkadiyen ritim ve beslenme ili\u015fkisinin negatif y\u00f6nde etkilenmesinin, obezite, tip 2 diyabet, kalp hastal\u0131klar\u0131, hipertansiyon, metabolik sendrom ve kanser gibi hastal\u0131klar\u0131n alt\u0131nda yatan sebeplerden biri olaca\u011f\u0131 ak\u0131llara gelmektedir.<\/p>\n\n\n\n

        Sonu\u00e7 olarak sirkadiyen ritim ve beslenme do\u011frudan ili\u015fkilidir ve beklenmeyen zamanlarda t\u00fcketimler ve rutin olmayan beslenme d\u00fczenleri v\u00fccudun d\u00fczen mekanizmas\u0131n\u0131 do\u011frudan etkileyip bozabilmektedir. Bu y\u00fczden belirli beslenme pencereleri sa\u011flayan \u2018\u2019Aral\u0131kl\u0131 Oru\u00e7\u2019\u2019 gibi beslenme modellerinin v\u00fccut i\u00e7in daha sa\u011fl\u0131kl\u0131 olabilece\u011fini destekleyen \u00e7al\u0131\u015fmalar bulunmaktad\u0131r.<\/p>\n\n\n\n

        KAYNAK\u00c7A<\/strong><\/p>\n\n\n\n

        1. B\u00fc\u015fra A. A., Efsun K.. \u00d6\u011f\u00fcn Zaman\u0131 Stratejisi: Zaman K\u0131s\u0131tl\u0131 Beslenme. J Health Pro Res 2020; 2(3):128-136<\/p>\n\n\n\n

        2.Voigt, R. M., Forsyth, C. B., Green, S. J., Engen, P. A., & Keshavarzian, A. (2016). Circadian Rhythm and the Gut Microbiome. Gut Microbiome and Behavior, 193\u2013205<\/p>\n\n\n\n

        3. Chaix, A., Manoogian, E. N. C., Melkani, G. C., & Panda, S. (2019). Time-Restricted Eating to Prevent and Manage Chronic Metabolic Diseases. Annual Review of Nutrition, 39(1).<\/em> doi:10.1146\/annurev-nutr-082018-124320 <\/p>\n\n\n\n

        4.\u015eerife A. , Gamze A.. Aral\u0131kl\u0131 A\u00e7l\u0131k Diyetlerinin A\u011f\u0131rl\u0131k Denetimi ve Sa\u011fl\u0131k \u00c7\u0131kt\u0131lar\u0131 \u00dczerindeki Etkisi. Sd\u00fc Sa\u011fl\u0131k Bilimleri Dergisi \/ Cilt 10 Say\u0131 2 \/ 2019<\/p>\n\n\n\n

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

        Sirkadiyen ritim bizim k\u0131saca biyolojik saatimizdir yani v\u00fccudumuzdaki davran\u0131\u015flar\u0131, organlar\u0131, h\u00fccreleri d\u00fczenleyen 24 saatlik kal\u0131plard\u0131r. Bu ritimler sa\u011fl\u0131\u011f\u0131 uygun seviyede tutabilmek i\u00e7in biyolojik olaylar\u0131 \u00e7evresel modellere g\u00f6re d\u00fczenlerler. Yani bizim a\u00e7l\u0131k-tokluk, uyku-uyan\u0131kl\u0131k gibi d\u00f6ng\u00fclerimizin tamam\u0131n\u0131n d\u00fczenleyicisi bu ritimlerdir ve d\u00fczenin aksamas\u0131ndan etkilenirler. Sirkadiyen ritimler beslenme ve a\u00e7l\u0131k d\u00f6ng\u00fcs\u00fcn\u00fc aktive ederler. Bu biyolojik saatler bizlerin besin […] More<\/a><\/p>\n","protected":false},"author":15,"featured_media":8764,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[231],"tags":[1861,1860],"adace-sponsor":[],"yoast_head":"\nS\u0130RKAD\u0130YEN R\u0130T\u0130M VE BESLENME | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"Sirkadiyen ritim bizim k\u0131saca biyolojik saatimizdir yani v\u00fccudumuzdaki davran\u0131\u015flar\u0131, organlar\u0131, h\u00fccreleri d\u00fczenleyen 24 saatlik kal\u0131plard\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\/sirkadiyen-ritim-ve-beslenme\ufffc\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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