{"id":5334,"date":"2021-10-11T10:06:26","date_gmt":"2021-10-11T07:06:26","guid":{"rendered":"http:\/\/blog.naramaxx.com\/?p=5334"},"modified":"2021-10-11T10:06:26","modified_gmt":"2021-10-11T07:06:26","slug":"ne-zaman-yemeliyiz-uzmanlara-gore-en-uygun-aksam-yemegi-saatleri","status":"publish","type":"post","link":"https:\/\/blog.naramaxx.com\/EskiBlog\/ne-zaman-yemeliyiz-uzmanlara-gore-en-uygun-aksam-yemegi-saatleri\/","title":{"rendered":"Ne Zaman Yemeliyiz? Uzmanlara G\u00f6re En Uygun Ak\u015fam Yeme\u011fi Saatleri"},"content":{"rendered":"<p>Bug\u00fcn toplumda mevcut olan t\u00fcm sa\u011fl\u0131k mesajlar\u0131yla, sa\u011fl\u0131kl\u0131 olmak i\u00e7in yemek yemenin sadece ne yedi\u011finize de\u011fil, ayn\u0131 zamanda ne zaman yedi\u011finize de ba\u011fl\u0131 oldu\u011fu anla\u015f\u0131l\u0131yor.<\/p>\n<p>Bu nedenle, \u00f6zellikle kilo vermeye \u00e7al\u0131\u015f\u0131yorsan\u0131z veya ba\u015fka sa\u011fl\u0131k sorunlar\u0131n\u0131z varsa, ak\u015fam yeme\u011fi yemek i\u00e7in en iyi zaman\u0131n olup olmad\u0131\u011f\u0131n\u0131 merak ediyor olabilirsiniz.<\/p>\n<p>Bu yaz\u0131da ak\u015fam yeme\u011fi yemek i\u00e7in ideal bir zaman olup olmad\u0131\u011f\u0131n\u0131 inceleyece\u011fiz.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ak\u015fam yeme\u011fi yemek i\u00e7in en iyi zaman var m\u0131?<\/strong><\/p>\n<p>2016 y\u0131l\u0131nda yap\u0131lan bir ara\u015ft\u0131rma, bir\u00e7ok yeti\u015fkinin d\u00fczensiz yeme d\u00fczenine sahip oldu\u011funu g\u00f6steriyor.<\/p>\n<p>\u00c7al\u0131\u015fmadaki 156 ki\u015finin yar\u0131s\u0131ndan fazlas\u0131, ortalama bir g\u00fcnde 15 saat veya daha uzun bir s\u00fcre aral\u0131\u011f\u0131 boyunca yemek yedi\u011fini s\u00f6yl\u00fcyor. Baz\u0131 insanlar ak\u015fam 4&#8217;te yemek yemeyi b\u0131rak\u0131yor ve baz\u0131lar\u0131 gece bile at\u0131\u015ft\u0131rmaya devam ediyor.<\/p>\n<p>Bu nedenle, ak\u015fam yeme\u011fi yemek i\u00e7in ideal zaman sorusuna gelince, cevap sa\u011fl\u0131kla ilgili ki\u015fisel hedeflerinize veya t\u0131bbi durumunuza ba\u011fl\u0131 olabilir.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kilo Kayb\u0131 \u0130\u00e7in<\/strong><\/p>\n<p>Kilo vermeye y\u00f6nelik en yayg\u0131n yakla\u015f\u0131mlardan biri, yedi\u011finiz toplam kalori miktar\u0131n\u0131 azaltmakt\u0131r. Bununla ilgili olarak, yemek zamanlamas\u0131 hedeflerinize ula\u015fmada \u00f6nemli olabilir.<\/p>\n<p>Baz\u0131 ara\u015ft\u0131rmalar, v\u00fccudunuz melatonin salg\u0131lamaya ve uykuya haz\u0131rlanmaya ba\u015flamadan \u00f6nce son yeme\u011finizi yemenizi \u00f6neriyor.<\/p>\n<p>Beyniniz, g\u00fcn\u00fcn normal ayd\u0131nl\u0131k ve karanl\u0131k saatlerine tepki olarak geceleri melatonin salmaya ba\u015flar. Bu, metabolizman\u0131zla yak\u0131ndan ba\u011flant\u0131l\u0131 olan sirkadiyen ritminizdir.<\/p>\n<p>2017&#8217;de yap\u0131lan bir ara\u015ft\u0131rma, beyniniz uykuya haz\u0131rlanmaya ba\u015flad\u0131\u011f\u0131 ak\u015fam\u0131n ilerleyen saatlerinde yemek yemenin artan v\u00fccut ya\u011f\u0131 ile ili\u015fkili oldu\u011funu buldu. Bu, yenen yeme\u011fin miktar\u0131 veya t\u00fcr\u00fc veya aktivite d\u00fczeyi gibi fakt\u00f6rlerden ba\u011f\u0131ms\u0131zd\u0131r.<\/p>\n<p>Di\u011fer \u00e7al\u0131\u015fmalar, daha sonra yemek yemenin v\u00fccudunuzun do\u011fal sirkadiyen ritmini bozabilece\u011fi sonucuna var\u0131yor. Bu da kilo alma ve buna ba\u011fl\u0131 sa\u011fl\u0131k sorunlar\u0131 riskini art\u0131rabilir. Ayr\u0131ca ara\u015ft\u0131rmalar, ak\u015fam\u0131n ilerleyen saatlerinde yemek yemenin daha fazla toplam g\u00fcnl\u00fck kalori al\u0131m\u0131 ile ili\u015fkili oldu\u011funu bulmu\u015ftur.<\/p>\n<p>Bununla birlikte, ak\u015fam yeme\u011fi ile yatma zaman\u0131 aras\u0131nda ac\u0131k\u0131yorsan\u0131z, sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar se\u00e7mek hala kilo verme hedeflerinizi destekleyebilir.<\/p>\n<p>Kilo kayb\u0131 i\u00e7in, ak\u015fam yeme\u011finizi g\u00fcne\u015f batmadan \u00f6nce zamanlamak en faydal\u0131 olabilir, bu nedenle sirkadiyen ritminizi bozmaz. Ancak, daha sonra kendinizi ac\u0131km\u0131\u015f bulursan\u0131z, sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131n hala bir yeri olabilece\u011fini unutmay\u0131n.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Asit refl\u00fc i\u00e7in<\/strong><\/p>\n<p>Gastro\u00f6zofageal refl\u00fc hastal\u0131\u011f\u0131 (G\u00d6RH), mide asidinin yemek borusuna geri akt\u0131\u011f\u0131 ve yanma hissine neden oldu\u011fu bir sindirim durumudur.<\/p>\n<p>\u00c7o\u011funlukla zay\u0131f bir alt \u00f6zofagus sfinkterinden kaynaklan\u0131r ve stres, belirli yiyecekler, \u00f6\u011f\u00fcn bile\u015fimi ve zamanlamas\u0131 ve ki\u015fiye ba\u011fl\u0131 olarak di\u011fer fakt\u00f6rler taraf\u0131ndan daha da k\u00f6t\u00fcle\u015febilir. 2005&#8217;ten daha eski bir \u00e7al\u0131\u015fma, G\u00d6RH&#8217;li ki\u015filerin g\u00fcn\u00fcn son \u00f6\u011f\u00fcn\u00fcn\u00fc yatmadan en az 3 saat \u00f6nce yemeleri gerekti\u011fi sonucuna vard\u0131. Bu, v\u00fccudunuzun son yeme\u011finizi tamamen sindirmesi i\u00e7in zaman tan\u0131yarak geceleri asit refl\u00fc riskini azalt\u0131r.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Genel olarak<\/strong><\/p>\n<p>Sa\u011fl\u0131k hedefleriniz ne olursa olsun, yemek zamanlamas\u0131 konusunda ak\u0131lda tutulmas\u0131 gereken birka\u00e7 \u015fey var.<\/p>\n<p>G\u00fcn\u00fcn sonunda, kilo y\u00f6netimi \u00f6ncelikle t\u00fcketti\u011finiz toplam kalori miktar\u0131na ba\u011fl\u0131d\u0131r. \u0130htiyac\u0131n\u0131z olandan daha fazla kalori almak, sonunda istenmeyen kilo al\u0131m\u0131na neden olur.<\/p>\n<p>Dahas\u0131, bir\u00e7ok anket ve ara\u015ft\u0131rma, gece ge\u00e7 saatlerde yemek yemenin sa\u011fl\u0131ks\u0131z yiyecekleri se\u00e7me olas\u0131l\u0131\u011f\u0131n\u0131n daha y\u00fcksek olmas\u0131yla ba\u011flant\u0131l\u0131 oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n<p>Bir\u00e7ok gece at\u0131\u015ft\u0131rmal\u0131klar\u0131 y\u00fcksek oranda i\u015flenir ve \u00e7ok miktarda ilave \u015feker veya ya\u011f i\u00e7erir, bu da onlar\u0131 kalori a\u00e7\u0131s\u0131ndan yo\u011fun ve besin a\u00e7\u0131s\u0131ndan fakir yapar.<\/p>\n<p>Ayr\u0131ca, gece at\u0131\u015ft\u0131rmal\u0131klar\u0131 genellikle televizyon veya bilgisayar ekran\u0131n\u0131n \u00f6n\u00fcnde yenir ve bu da d\u00fc\u015f\u00fcnmeden yemeye yol a\u00e7abilir. Bu, sadece dikkatiniz da\u011f\u0131ld\u0131\u011f\u0131 i\u00e7in ger\u00e7ekten istedi\u011finizden daha fazla kalori t\u00fcketebilece\u011finiz zamand\u0131r.<\/p>\n<p>Geceleri d\u00fczenli olarak daha az sa\u011fl\u0131kl\u0131 yiyecekleri a\u015f\u0131r\u0131 yemek, istenmeyen kilo al\u0131m\u0131na ve uyku bozuklu\u011fu veya haz\u0131ms\u0131zl\u0131k gibi di\u011fer sa\u011fl\u0131k sorunlar\u0131na neden olabilir. Bunlar endi\u015fe vericiyse, g\u00fcn\u00fcn son yeme\u011fi i\u00e7in bir biti\u015f saati belirleme al\u0131\u015ft\u0131rmas\u0131 yaparak t\u00fcm kalori ve besin ihtiya\u00e7lar\u0131n\u0131z\u0131 o zamandan \u00f6nce kar\u015f\u0131lad\u0131\u011f\u0131n\u0131zdan emin olabilirsiniz.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bug\u00fcn toplumda mevcut olan t\u00fcm sa\u011fl\u0131k mesajlar\u0131yla, sa\u011fl\u0131kl\u0131 olmak i\u00e7in yemek yemenin sadece ne yedi\u011finize de\u011fil, ayn\u0131 zamanda ne zaman yedi\u011finize de ba\u011fl\u0131 oldu\u011fu anla\u015f\u0131l\u0131yor. Bu nedenle, \u00f6zellikle kilo vermeye \u00e7al\u0131\u015f\u0131yorsan\u0131z veya ba\u015fka sa\u011fl\u0131k sorunlar\u0131n\u0131z varsa, ak\u015fam yeme\u011fi yemek i\u00e7in en iyi zaman\u0131n olup olmad\u0131\u011f\u0131n\u0131 merak ediyor olabilirsiniz. Bu yaz\u0131da ak\u015fam yeme\u011fi yemek i\u00e7in ideal [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":5335,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":""},"categories":[1580,3,208],"tags":[1670,1669,398,1668],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ne Zaman Yemeliyiz? Uzmanlara G\u00f6re En Uygun Ak\u015fam Yeme\u011fi Saatleri - NaraMaxx Fashion Blog+<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.naramaxx.com\/EskiBlog\/ne-zaman-yemeliyiz-uzmanlara-gore-en-uygun-aksam-yemegi-saatleri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ne Zaman Yemeliyiz? Uzmanlara G\u00f6re En Uygun Ak\u015fam Yeme\u011fi Saatleri - NaraMaxx Fashion Blog+\" \/>\n<meta property=\"og:description\" content=\"Bug\u00fcn toplumda mevcut olan t\u00fcm sa\u011fl\u0131k mesajlar\u0131yla, sa\u011fl\u0131kl\u0131 olmak i\u00e7in yemek yemenin sadece ne yedi\u011finize de\u011fil, ayn\u0131 zamanda ne zaman yedi\u011finize de ba\u011fl\u0131 oldu\u011fu anla\u015f\u0131l\u0131yor. Bu nedenle, \u00f6zellikle kilo vermeye \u00e7al\u0131\u015f\u0131yorsan\u0131z veya ba\u015fka sa\u011fl\u0131k sorunlar\u0131n\u0131z varsa, ak\u015fam yeme\u011fi yemek i\u00e7in en iyi zaman\u0131n olup olmad\u0131\u011f\u0131n\u0131 merak ediyor olabilirsiniz. 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Uzmanlara G\u00f6re En Uygun Ak\u015fam Yeme\u011fi Saatleri - NaraMaxx Fashion Blog+","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.naramaxx.com\/EskiBlog\/ne-zaman-yemeliyiz-uzmanlara-gore-en-uygun-aksam-yemegi-saatleri\/","og_locale":"tr_TR","og_type":"article","og_title":"Ne Zaman Yemeliyiz? Uzmanlara G\u00f6re En Uygun Ak\u015fam Yeme\u011fi Saatleri - NaraMaxx Fashion Blog+","og_description":"Bug\u00fcn toplumda mevcut olan t\u00fcm sa\u011fl\u0131k mesajlar\u0131yla, sa\u011fl\u0131kl\u0131 olmak i\u00e7in yemek yemenin sadece ne yedi\u011finize de\u011fil, ayn\u0131 zamanda ne zaman yedi\u011finize de ba\u011fl\u0131 oldu\u011fu anla\u015f\u0131l\u0131yor. Bu nedenle, \u00f6zellikle kilo vermeye \u00e7al\u0131\u015f\u0131yorsan\u0131z veya ba\u015fka sa\u011fl\u0131k sorunlar\u0131n\u0131z varsa, ak\u015fam yeme\u011fi yemek i\u00e7in en iyi zaman\u0131n olup olmad\u0131\u011f\u0131n\u0131 merak ediyor olabilirsiniz. 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