{"id":17802,"date":"2022-04-04T13:10:47","date_gmt":"2022-04-04T13:10:47","guid":{"rendered":"http:\/\/ahelth.com\/?p=17802"},"modified":"2022-03-27T15:59:04","modified_gmt":"2022-03-27T15:59:04","slug":"intermittent-fasting-types-benefits-and-role-in-losing-weight","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/intermittent-fasting-types-benefits-and-role-in-losing-weight\/","title":{"rendered":"Aral\u0131kl\u0131 oru\u00e7, \u00e7e\u015fitleri, faydalar\u0131 ve kilo vermedeki rol\u00fc"},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7, \u00e7e\u015fitleri, faydalar\u0131 ve kilo vermedeki rol\u00fc<\/span><\/span><\/span><\/span><\/p>\n<div>\n<figure class=\"wp-block-image size-large\"><noscript><img fetchpriority=\"high\" decoding=\"async\" loading=\"eager\" class=\"aligncenter first-post-img wp-image-422203 size-full\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0627\u0644\u0635\u064a\u0627\u0645-\u0627\u0644\u0645\u062a\u0642\u0637\u0639.jpg\" alt=\"intermittent fasting\" width=\"600\" height=\"350\"\/><\/noscript><\/figure>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7, sa\u011fl\u0131\u011f\u0131 ve ya\u015fam tarz\u0131n\u0131 geli\u015ftirmedeki rol\u00fcne ek olarak, kilo vermede de etkili oldu\u011fu g\u00f6sterilen modern ve yayg\u0131n olarak kullan\u0131lan diyetlerden biridir. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Asl\u0131nda, birka\u00e7 \u00e7al\u0131\u015fma aral\u0131kl\u0131 orucun insan v\u00fccudu, beyni ve ya\u015fam kalitesi \u00fczerindeki etkilerini g\u00f6stermi\u015ftir. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bu yaz\u0131da aral\u0131kl\u0131 oru\u00e7 diyeti, t\u00fcrleri ve kilo vermedeki rol\u00fc hakk\u0131nda daha fazla bilgi edineceksiniz.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-1\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7 sistemi nedir?<\/span><\/span><\/span><\/span><\/h2>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> oru\u00e7 <\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">, b\u00fcy\u00fck \u00f6l\u00e7\u00fcde belirli \u00f6\u011f\u00fcnleri yemeye ve di\u011ferlerinin cesaretini k\u0131rmaya dayanan bir yeme d\u00fczenidir.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Yemeniz gereken yiyeceklerin t\u00fcrleri de\u011fil, ne zaman yedi\u011finiz bellidir ve bu kal\u0131p medeniyetler ve dinler aras\u0131nda birden fazla \u015fekilde yayg\u0131nd\u0131r.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Asl\u0131nda, insanlar yemeksiz d\u00f6nemleri tolere edebilir ve bu, aral\u0131kl\u0131 oru\u00e7 tutmay\u0131 bir\u00e7oklar\u0131 i\u00e7in uygun hale getirir ve sa\u011fl\u0131k ve fitness d\u00fcnyas\u0131nda \u00e7ok pop\u00fclerdir.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-2\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7 t\u00fcrleri<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 orucun birka\u00e7 t\u00fcr\u00fc ve bunlar\u0131 takip etmenin birden fazla yolu vard\u0131r ve burada bu t\u00fcrlerden 5&#8217;inden bahsedece\u011fiz:<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-1\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1-16\/8. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Y\u00f6ntem<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422190\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-18-6.jpg\" alt=\"Method-18-6\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">16\/8 y\u00f6ntemi, yemek yiyebilece\u011finiz 8-10 saate kar\u015f\u0131 g\u00fcnde 14-16 saat oru\u00e7 tutmaya dayan\u0131r. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ya\u015fam tarz\u0131n\u0131za ba\u011fl\u0131 olarak iki veya daha fazla \u00f6\u011f\u00fcne b\u00f6l\u00fcnebilir. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lent s\u0131ras\u0131nda \u015fekersiz veya susuz kahve gibi s\u0131f\u0131r kalorili i\u00e7ecekler de olabilir. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sa\u011fl\u0131kl\u0131 yiyecekleri se\u00e7mek ve abur cuburlardan veya kalori t\u00fcketimini art\u0131ran sa\u011fl\u0131ks\u0131z yiyeceklerden ka\u00e7\u0131nmak \u00f6nemlidir.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-2\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2-5: \u0130kinci y\u00f6ntem<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422192\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-5-2.jpg\" alt=\"5-2. method\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">5:2 y\u00f6ntemi, haftan\u0131n 5 g\u00fcn\u00fc her zamanki gibi yemek yemeye ve kalan 2 g\u00fcn boyunca 500-600 kaloriyi ge\u00e7memeye dayan\u0131r. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00d6rne\u011fin, Pazartesi ve Per\u015fembe g\u00fcnlerini se\u00e7in, her biri 250-300 kalorilik iki k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcn yiyin ve geri kalan g\u00fcnlerde normal \u015fekilde yiyin.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-3\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">3- \u201chepsi durur ve hepsi\u201d y\u00f6ntemi<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422193\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-\u0643\u0644-\u062a\u0648\u0642\u0641-\u0643\u0644.jpg\" alt=\"The all-stop-all method\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bu aral\u0131kl\u0131 oru\u00e7 y\u00f6ntemi, 24 saat boyunca haftada bir veya iki kez yemek yememeye dayan\u0131r. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00d6rne\u011fin, Pazar g\u00fcn\u00fc ak\u015fam yeme\u011fini saat 20.00&#8217;de yeyin ve Pazartesi g\u00fcn\u00fc saat 20.00&#8217;ye kadar oru\u00e7 tutmaya ba\u015flay\u0131n. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lent s\u0131ras\u0131nda kalorili i\u00e7ecekler t\u00fcketilemez. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bir\u00e7o\u011fu bu y\u00f6ntemi takip etmeyi zor bulabilir, bu nedenle hemen ba\u015fvurmak yerine en basit aral\u0131kl\u0131 oru\u00e7 y\u00f6ntemi olan 16\/8 y\u00f6ntemiyle ba\u015flamak m\u00fcmk\u00fcnd\u00fcr.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-4\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">4- Sava\u015f\u00e7\u0131 diyeti<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422194\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-\u0635\u064a\u0627\u0645-\u0627\u0644\u0645\u062d\u0627\u0631\u0628.jpg\" alt=\"The Way Siyam Warrior\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bu rejim, g\u00fcn i\u00e7inde az miktarda sebze ve meyve yiyerek ve geceleri bol miktarda yemek yiyerek uygulanabilir. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sa\u011fl\u0131kl\u0131, b\u00fct\u00fcn g\u0131dalara uyulmal\u0131, fast food veya i\u015flenmi\u015f g\u0131dalardan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-5\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">5- Her g\u00fcn oru\u00e7 tutmak<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422195\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-\u0627\u0644\u0635\u064a\u0627\u0645-\u064a\u0648\u0645\u0627-\u0628\u0639\u062f-\u064a\u0648\u0645.jpg\" alt=\"The fasting away day after day\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bu sistem, haftada bir g\u00fcnden fazla oru\u00e7 tutma, yani bir g\u00fcn oru\u00e7 tutma, ertesi g\u00fcn her zamanki gibi yemek yeme, ard\u0131ndan oru\u00e7 tutma vb. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Baz\u0131 t\u00fcrlerde, oru\u00e7 g\u00fcnlerinde 500 kaloriyi a\u015fmayan miktarda yemek yemeye veya tamamen yemekten ka\u00e7\u0131nmaya izin verilir. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Asl\u0131nda bu model bir\u00e7ok insan i\u00e7in zor, elveri\u015fsiz ve s\u00fcrd\u00fcr\u00fclemez.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-6\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">6- \u00d6\u011f\u00fcn atlaman\u0131n otomatik yolu<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422200\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-\u062a\u062e\u0637\u064a-\u0627\u0644\u0648\u062c\u0628\u0629-\u0627\u0644\u062a\u0644\u0642\u0627\u0626\u064a.jpg\" alt=\"Automatic meal skip method\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bu \u015fekilde, yap\u0131land\u0131r\u0131lm\u0131\u015f bir aral\u0131kl\u0131 oru\u00e7 plan\u0131na ba\u011fl\u0131 kalmak zorunda kalmayacaks\u0131n\u0131z. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Arada bir \u00f6\u011f\u00fcn atlars\u0131n\u0131z, \u00f6rne\u011fin a\u00e7 olmad\u0131\u011f\u0131n\u0131zda veya yemek pi\u015firmeye vaktiniz olmad\u0131\u011f\u0131nda.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Asl\u0131nda bir\u00e7ok ki\u015fi bu y\u00f6ntemi zaman zaman fark\u0131na bile varmadan denemi\u015ftir.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">A\u00e7 olmad\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6\u011f\u00fcn atlamaktan s\u0131k\u0131ld\u0131ysan\u0131z, bu temelde bu aral\u0131kl\u0131 oru\u00e7 y\u00f6nteminin bir uygulamas\u0131d\u0131r. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sadece di\u011fer \u00f6\u011f\u00fcnler i\u00e7in sa\u011fl\u0131kl\u0131 yiyecekler yemelisiniz.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-3\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 orucun kilo vermedeki rol\u00fc<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Daha \u00f6nce de belirtildi\u011fi gibi, aral\u0131kl\u0131 oru\u00e7, yemek i\u00e7in farkl\u0131 zamanlar\u0131n varl\u0131\u011f\u0131 ve yemek yemeyi reddetme ile karakterizedir. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bu, daha uzun bir s\u00fcre boyunca kalori k\u0131s\u0131tlamas\u0131na dayal\u0131 diyetlerden daha iyi olmas\u0131n\u0131 sa\u011flar. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">V\u00fccut, azalt\u0131lan kalori al\u0131m\u0131na uyum sa\u011flar ve kilo kayb\u0131na direnmeye ba\u015flar. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00c7oklu a\u00e7l\u0131k d\u00f6nemlerinde v\u00fccutta bu fizyolojik de\u011fi\u015fiklikler olu\u015fmayacak ve v\u00fccut kilo vermeye devam edecektir.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ek olarak, aral\u0131kl\u0131 oru\u00e7, kilo kayb\u0131n\u0131 kolayla\u015ft\u0131rmak i\u00e7in hormon seviyelerini de\u011fi\u015ftirir. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Etkileri aras\u0131nda ins\u00fclin d\u00fczeylerini d\u00fc\u015f\u00fcrme ve b\u00fcy\u00fcme hormonu d\u00fczeylerini art\u0131rma yer al\u0131r, bu da ya\u011f yak\u0131m\u0131n\u0131 ve metabolizma h\u0131z\u0131n\u0131 %3,6-14 oran\u0131nda art\u0131r\u0131r.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Yukar\u0131da bahsedilen farkl\u0131 oru\u00e7 t\u00fcrlerine geri d\u00f6nersek, hepsi g\u00fcnl\u00fck kalori t\u00fcketiminizi azaltmaya yard\u0131mc\u0131 olur. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Asl\u0131nda, bu tedaviler 3 ila 24 haftada a\u011f\u0131rl\u0131\u011f\u0131n %3-8&#8217;ini veya haftada 0,25 ila 0,75 kg kaybetmeye e\u015fde\u011ferde kilo vermenize yard\u0131mc\u0131 olacakt\u0131r. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ayr\u0131ca bel \u00e7evrenizin %4-7&#8217;sini kaybetmenize yard\u0131mc\u0131 olur.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 orucun i\u015fe yaramas\u0131n\u0131n ana nedenlerinden birinin daha az kalori t\u00fcketmeniz oldu\u011funu unutmay\u0131n. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Yemek saatlerinde b\u00fcy\u00fck \u00f6\u011f\u00fcnler yerseniz, fazla kilolardan hi\u00e7 kaybetmeyebilirsiniz.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-4\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 orucun sa\u011fl\u0131\u011fa faydalar\u0131<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ara\u015ft\u0131rmalar, aral\u0131kl\u0131 orucun kilo kontrol\u00fc ve genel zihinsel ve v\u00fccut sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli faydalar\u0131 oldu\u011funu g\u00f6stermi\u015ftir.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7 tutman\u0131n ba\u015fl\u0131ca sa\u011fl\u0131k yararlar\u0131 \u015funlard\u0131r:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">S\u0131k\u0131 bir diyet veya kalori k\u0131s\u0131tlamas\u0131na gerek kalmadan ekstra kilo ve kar\u0131n ya\u011flar\u0131ndan kurtulun.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kan \u015fekerini %3-6 oran\u0131nda azalt\u0131n. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0130ns\u00fclin seviyelerini %20-31 oran\u0131nda azaltarak tip 2 diyabeti \u00f6nler.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bir\u00e7ok kronik hastal\u0131\u011f\u0131n ana nedeni olan iltihab\u0131 azaltmak.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">K\u00f6t\u00fc LDL kolesterol\u00fc, kan trigliseritlerini ve kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in di\u011fer risk fakt\u00f6rlerini azaltmak.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kanseri \u00f6nlemek i\u00e7in.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Alzheimer, artrit, ast\u0131m, fel\u00e7 ve multipl skleroz gibi baz\u0131 hastal\u0131klar\u0131n semptomlar\u0131n\u0131 azaltmak.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h2 id=\"section-5\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7 s\u0131ras\u0131nda ne yiyorsunuz?<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Oru\u00e7 tutmad\u0131\u011f\u0131n\u0131z g\u00fcnlerde istedi\u011finizi yiyebilirsiniz ve kilo vermek i\u00e7in ihtiyac\u0131n\u0131z olan besinleri almal\u0131s\u0131n\u0131z. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sa\u011fl\u0131kl\u0131 yiyeceklere ba\u011fl\u0131 kal\u0131n ve tatl\u0131lar\u0131 ve i\u015flenmi\u015f yiyecekleri azalt\u0131n.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Oru\u00e7 g\u00fcnlerine gelince, yiyecek miktar\u0131 \u00e7ok s\u0131n\u0131rl\u0131d\u0131r. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00d6rne\u011fin g\u00fcnl\u00fck oru\u00e7 y\u00f6ntemini se\u00e7erseniz, oru\u00e7 tuttu\u011funuz g\u00fcn sadece 500 kalori yiyeceksiniz.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bu, oru\u00e7 tutmad\u0131\u011f\u0131n\u0131z normal g\u00fcnlerde yedi\u011finiz miktar\u0131n yakla\u015f\u0131k d\u00f6rtte biri. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bu kalorileri g\u00fcn boyunca birka\u00e7 k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcne b\u00f6lmeyi veya bir \u00f6\u011f\u00fcn\u00fc b\u00f6lmeyi se\u00e7ebilirsiniz.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dehidrasyonu \u00f6nlemek i\u00e7in oru\u00e7 g\u00fcnlerinde yeterince su i\u00e7meyi unutmay\u0131n. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Oru\u00e7 tutmad\u0131\u011f\u0131n\u0131z g\u00fcnlerde sa\u011fl\u0131kl\u0131 yiyecekler yiyin.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalori i\u00e7ermeyen kahve, \u00e7ay ve di\u011fer i\u00e7ecekleri i\u00e7ebilirsiniz. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kahve (\u015feker ilavesiz), a\u00e7l\u0131\u011f\u0131 azaltabilece\u011finden \u00f6zellikle oru\u00e7 s\u0131ras\u0131nda faydal\u0131 olabilir.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-6\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7 herkes i\u00e7in uygun mu?<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7 kesinlikle herkes i\u00e7in de\u011fil. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">E\u011fer zay\u0131fsan\u0131z veya yeme bozuklu\u011funuz varsa, bu durumlarda orucunuzun zarar g\u00f6rmemesi i\u00e7in doktora dan\u0131\u015fmadan orucu bozmal\u0131s\u0131n\u0131z.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7, \u00e7ocuklar, hamile kad\u0131nlar ve baz\u0131 \u015feker hastalar\u0131 i\u00e7in \u00f6nerilmez.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-7\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oruca nas\u0131l ba\u015flan\u0131r?<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">16\/8 y\u00f6ntemiyle ba\u015flamak en iyisidir \u00e7\u00fcnk\u00fc yeni ba\u015flayanlar i\u00e7in aral\u0131kl\u0131 oru\u00e7 y\u00f6ntemlerinden en kolay ve en s\u00fcrd\u00fcr\u00fclebilir olan\u0131d\u0131r. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Daha sonra daha uzun bir oruca.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Oru\u00e7 tutmay\u0131 kolay buluyorsan\u0131z ve kendinizi rahat hissediyorsan\u0131z, oru\u00e7 tutmak gibi daha geli\u015fmi\u015f bir y\u00f6nteme ge\u00e7meyi deneyebilirsiniz. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2 diyet).<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ayr\u0131ca size uygun olan herhangi bir zamanda oru\u00e7 tutabilirsiniz. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">A\u00e7 olmad\u0131\u011f\u0131n\u0131zda veya yemek pi\u015firmeye vaktiniz olmad\u0131\u011f\u0131nda zaman zaman \u00f6\u011f\u00fcn atlay\u0131n. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sizin i\u00e7in i\u015fe yarayan bir y\u00f6ntemi denemek ve bulmak \u00f6nemlidir.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-8\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 orucun dezavantajlar\u0131<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">D\u00fczenli oru\u00e7ta oldu\u011fu gibi, aral\u0131kl\u0131 oru\u00e7 a\u00e7l\u0131\u011f\u0131n ana yan etkisidir ve kendinizi zay\u0131f hissedebilirsiniz veya v\u00fccudunuz eskisi kadar iyi \u00e7al\u0131\u015fmayabilir. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ancak bu etki ge\u00e7icidir; <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">V\u00fccudunuzun yeni ya\u015fam tarz\u0131n\u0131za al\u0131\u015fmas\u0131 zaman alabilir.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aral\u0131kl\u0131 oru\u00e7 &#8211; t\u00fcm kilo verme y\u00f6ntemleri gibi &#8211; kas kayb\u0131na neden olabilir, ancak normal kalori s\u0131n\u0131r\u0131n\u0131n alt\u0131ndad\u0131r, bu nedenle a\u011f\u0131rl\u0131k kald\u0131rmak ve protein al\u0131m\u0131n\u0131z\u0131 y\u00fcksek tutmak \u00f6nemlidir.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Herhangi bir t\u0131bbi durumunuz varsa, \u00f6zellikle a\u015fa\u011f\u0131daki durumlarda aral\u0131kl\u0131 oru\u00e7 tutmay\u0131 denemeden \u00f6nce doktorunuza dan\u0131\u015fmal\u0131s\u0131n\u0131z:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u015feker hastas\u0131.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kan \u015fekerinizi d\u00fczenlemekle ilgili sorunlar\u0131n\u0131z var.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">D\u00fc\u015f\u00fck tansiyonunuz var.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0130la\u00e7 al\u0131yorsun.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">zay\u0131fs\u0131n.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Yeme bozukluklar\u0131 ge\u00e7mi\u015finiz var.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hamile kalmaya veya emzirmeye \u00e7al\u0131\u015fan hamile kad\u0131nlar.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kad\u0131n menopoz ge\u00e7mi\u015finiz var.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ancak, aral\u0131kl\u0131 oru\u00e7 g\u00fcvenlidir. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Genel olarak sa\u011fl\u0131kl\u0131 ve iyi beslenmi\u015fseniz, bir s\u00fcre yemek yememenin tehlikeli bir taraf\u0131 yoktur.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Pek \u00e7ok aral\u0131kl\u0131 oru\u00e7 t\u00fcr\u00fc ile bu, ya\u015fam tarz\u0131n\u0131z\u0131 se\u00e7mek ve do\u011fru olana ba\u015flamak i\u00e7in onu kusursuz bir sistem haline getirir. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bunu takip ederseniz, kilo verebilir ve bir\u00e7ok sa\u011fl\u0131k yarar\u0131ndan yararlanabilirsiniz.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">.<\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aral\u0131kl\u0131 oru\u00e7, \u00e7e\u015fitleri, faydalar\u0131 ve kilo vermedeki rol\u00fc Aral\u0131kl\u0131 oru\u00e7, sa\u011fl\u0131\u011f\u0131 ve ya\u015fam tarz\u0131n\u0131 geli\u015ftirmedeki rol\u00fcne ek olarak, kilo vermede de etkili oldu\u011fu g\u00f6sterilen modern ve yayg\u0131n olarak kullan\u0131lan diyetlerden biridir. Asl\u0131nda, birka\u00e7 \u00e7al\u0131\u015fma aral\u0131kl\u0131 orucun insan v\u00fccudu, beyni ve ya\u015fam kalitesi \u00fczerindeki etkilerini g\u00f6stermi\u015ftir. Bu yaz\u0131da aral\u0131kl\u0131 oru\u00e7 diyeti, t\u00fcrleri ve kilo vermedeki rol\u00fc &hellip;<\/p>\n","protected":false},"author":1,"featured_media":17039,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[14551,14547,14557,14546,12245,12248,14556,12263,12243,12246,12244,14558,14554,14553,14552,14555,12247,13790,14549,14550,14548],"class_list":["post-17802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-aralikli-oruc","tag-aralikli-oruc-diyeti","tag-aralikli-oruc-nedir","tag-aralikli-orucla-kilo-verenler","tag-hizli-kilo-verme","tag-hizli-kilo-vermek","tag-kalori-saymadan-kilo-verme","tag-kilo-tr","tag-kilo-verme","tag-kilo-verme-yontemleri","tag-kilo-vermek","tag-kilo-vermek-icin-bunlari-yiyin","tag-kilo-vermek-icin-tarifler","tag-kinoa-cayi-faydalari","tag-kinoa-faydalari","tag-kolay-kilo-vermek","tag-nasil-kilo-verdim","tag-nasil-kilo-verilir","tag-saglikli-kilo-verme","tag-saglikli-kilo-vermenin-en-iyi-yolu","tag-yag-yakmak-ve-kilo-vermek-arasindaki-fark"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Aral\u0131kl\u0131 oru\u00e7, \u00e7e\u015fitleri, faydalar\u0131 ve kilo vermedeki rol\u00fc - the health<\/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:\/\/ahelth.com\/tr\/intermittent-fasting-types-benefits-and-role-in-losing-weight\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aral\u0131kl\u0131 oru\u00e7, \u00e7e\u015fitleri, faydalar\u0131 ve kilo vermedeki rol\u00fc - the health\" \/>\n<meta property=\"og:description\" content=\"Aral\u0131kl\u0131 oru\u00e7, \u00e7e\u015fitleri, faydalar\u0131 ve kilo vermedeki rol\u00fc Aral\u0131kl\u0131 oru\u00e7, sa\u011fl\u0131\u011f\u0131 ve ya\u015fam tarz\u0131n\u0131 geli\u015ftirmedeki rol\u00fcne ek olarak, kilo vermede de etkili oldu\u011fu g\u00f6sterilen modern ve yayg\u0131n olarak kullan\u0131lan diyetlerden biridir. Asl\u0131nda, birka\u00e7 \u00e7al\u0131\u015fma aral\u0131kl\u0131 orucun insan v\u00fccudu, beyni ve ya\u015fam kalitesi \u00fczerindeki etkilerini g\u00f6stermi\u015ftir. 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