{"id":5463,"date":"2025-03-26T08:03:01","date_gmt":"2025-03-26T05:03:01","guid":{"rendered":"https:\/\/arttmodernmiami.com\/?p=5463"},"modified":"2025-03-26T08:07:57","modified_gmt":"2025-03-26T05:07:57","slug":"all-about-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/arttmodernmiami.com\/tr\/5463\/all-about-intermittent-fasting\/","title":{"rendered":"Aral\u0131kl\u0131 Oru\u00e7 Hakk\u0131nda Her\u015fey"},"content":{"rendered":"
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Expert Dietician Esra TOKTAY<\/a><\/figcaption><\/figure><\/div>\n\n\n

Ben Uzman Diyetisyen Esra Toktay ve ayn\u0131 zamanda fonksiyonel t\u0131p diyetisyeniyim. 19 y\u0131ld\u0131r severek yapt\u0131\u011f\u0131m mesle\u011fimdeki amac\u0131m insanlara sa\u011fl\u0131kl\u0131 ya\u015fam yolunda \u0131\u015f\u0131k olmakt\u0131r. Florida Amerika’da ya\u015f\u0131yorum ve d\u00fcnyan\u0131n bir\u00e7ok \u00fclkesinde ya\u015fayan m\u00fc\u015fterilerim ile online olarak bulu\u015farak \u00e7al\u0131\u015fmalar\u0131ma devam ediyorum. Artmodernmiami’de yazmaya ba\u015flad\u0131m ve ilkyaz\u0131m aral\u0131kl\u0131 oru\u00e7la ilgili.
Obezite ve metabolik sendrom t\u00fcm d\u00fcnyada b\u00fcy\u00fcyen bir sorundur ve bu nedenle t\u0131p camias\u0131nda bunlar\u0131n patofizyolojik etkilerine kar\u015f\u0131 yenilik\u00e7i tedaviler bulmaya artan bir ilgi vard\u0131r.
Aral\u0131kl\u0131 oru\u00e7, kilo vermede ve buna ba\u011fl\u0131 olarak obeziteye ba\u011fl\u0131 t\u0131bbi komplikasyonlar\u0131n azalt\u0131lmas\u0131nda giderek daha pop\u00fcler bir strateji haline geldi.
<\/p>\n\n\n\n

Aral\u0131kl\u0131 oru\u00e7 bir diyet program\u0131 de\u011fildir, d\u00fczenli bir programda oru\u00e7 tutma ve yemek yeme aras\u0131nda ge\u00e7i\u015f yapan bir beslenme plan\u0131d\u0131r, program tamamen ne zaman yemek yedi\u011finizle ilgilidir.
<\/p>\n\n\n\n

Oru\u00e7, d\u00fcnyan\u0131n en eski geleneklerinden biri olarak biliniyor ve \u00e7e\u015fitli topluluklar aras\u0131nda k\u00fclt\u00fcrel veya dini nedenlerle uygulan\u0131yor. \u0130lgin\u00e7tir ki ge\u00e7mi\u015fte hastal\u0131klarda \u015fifa y\u00f6ntemi olarak da kullan\u0131lm\u0131\u015ft\u0131r. Modern t\u0131bb\u0131n babas\u0131 say\u0131lan Hipokrat bir zamanlar \u015f\u00f6yle yazm\u0131\u015ft\u0131: “Hastayken yemek yemek, hastal\u0131\u011f\u0131n\u0131 beslemektir.” Eski Yunanl\u0131lar orucun bili\u015fsel yetenekleri geli\u015ftirdi\u011fine inan\u0131yordu. Antik Yunan yazarlar\u0131ndan Plutarkhos \u015f\u00f6yle yazm\u0131\u015ft\u0131: “\u0130la\u00e7 kullanmak yerine, bug\u00fcn oru\u00e7 tutmak daha iyidir.” Di\u011fer entelekt\u00fcel \u015fahsiyetler de orucun g\u00fc\u00e7l\u00fc savunucular\u0131yd\u0131. Toksikolojinin kurucusu ve modern Bat\u0131 t\u0131bb\u0131n\u0131n (Hipokrat ve Galen ile birlikte) \u00fc\u00e7 babas\u0131ndan biri olan Philip Paracelsus \u015f\u00f6yle yazm\u0131\u015ft\u0131r: “Oru\u00e7 en b\u00fcy\u00fck \u00e7aredir; i\u00e7imizdeki doktordur.” Amerika Birle\u015fik Devletleri’nin kurucu babalar\u0131ndan Benjamin Franklin (1706-1790) oru\u00e7 hakk\u0131nda \u015f\u00f6yle yazm\u0131\u015ft\u0131: “T\u00fcm ila\u00e7lar\u0131n en iyisi dinlenmek ve oru\u00e7 tutmakt\u0131r”. Son olarak oru\u00e7, manevi ama\u00e7larla yayg\u0131n olarak uygulanmaktad\u0131r ve hemen hemen her b\u00fcy\u00fck dinin bir par\u00e7as\u0131 olmaya devam etmektedir.
<\/p>\n\n\n\n

Aral\u0131kl\u0131 orucun birka\u00e7 farkl\u0131 modeli vard\u0131r, en pop\u00fclerleri;
Alternatif g\u00fcn orucu; genel kalori al\u0131m\u0131n\u0131 k\u0131s\u0131tlamayan, yeme g\u00fcnlerinden (normal beslenme veya d\u00fczenli bir diyet i\u00e7in gereken kalorinin y\u00fczde 125 ila 150’sini t\u00fcketme) ve oru\u00e7 g\u00fcnlerinden (enerji al\u0131m\u0131n\u0131 y\u00fczde 25 veya daha az\u0131yla s\u0131n\u0131rland\u0131ran 24 saat oru\u00e7 tutma) olu\u015fur. Sadece yeme s\u0131kl\u0131\u011f\u0131n\u0131 de\u011fi\u015ftirin.
Zaman k\u0131s\u0131tl\u0131 oru\u00e7; kontroll\u00fc bir s\u00fcre i\u00e7inde (genellikle g\u00fcnde 3-12 saat) serbest\u00e7e enerji al\u0131m\u0131na izin verir. Genelde 16 saat a\u00e7l\u0131k, 8 saat beslenme modeli kullan\u0131l\u0131yor.
\u0130slami oru\u00e7; M\u00fcsl\u00fcmanlar, kameri 9. ay olan Ramazan ay\u0131nda g\u00fcne\u015fin do\u011fu\u015fundan bat\u0131\u015f\u0131na kadar oru\u00e7 tutarlar. Oru\u00e7 s\u00fcresi 13 ila 18 saat\/g\u00fcn aras\u0131nda de\u011fi\u015fmektedir. Oru\u00e7, s\u0131v\u0131 i\u00e7mekten ve yiyecek yemekten ka\u00e7\u0131nmay\u0131 i\u00e7erir.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Aral\u0131kl\u0131 oru\u00e7 \u00fczerine yap\u0131lan \u00e7al\u0131\u015fmalar, b\u00fct\u00fcnsel sa\u011fl\u0131\u011fa pek \u00e7ok faydas\u0131n\u0131n oldu\u011funu g\u00f6stermi\u015ftir.<\/strong><\/p>\n\n\n\n

Daha az \u00f6\u011f\u00fcn yemek kalori al\u0131m\u0131n\u0131n azalmas\u0131na neden olur ve kilo kayb\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n

V\u00fccut ya\u011f k\u00fctlesinde, ya\u011fs\u0131z v\u00fccut k\u00fctlesine g\u00f6re daha fazla kay\u0131p g\u00f6r\u00fcl\u00fcr. Bu, bazal metabolizma h\u0131z\u0131n\u0131n korunmas\u0131n\u0131 ve bir\u00e7ok metabolik olay\u0131n devaml\u0131l\u0131\u011f\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n

\u00d6zellikle g\u00fcn\u00fcn erken saatlerinde beslenerek sirkadiyen ritmin d\u00fczenlenmesine destek olur ve dolayl\u0131 olarak obezite, kalp hastal\u0131klar\u0131, diyabet ve uyku bozukluklar\u0131n\u0131n olu\u015fmas\u0131n\u0131 engeller.<\/p>\n\n\n\n

Azalan ins\u00fclin salg\u0131s\u0131, ins\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131n artmas\u0131na ve kan \u015fekeri d\u00fczeylerinde iyile\u015fmeye neden olur. Diyabet tedavisini destekler.<\/p>\n\n\n\n

LDL kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr, kan bas\u0131nc\u0131n\u0131 d\u00fczenler, aterosklerotik plak olu\u015fumunu engeller.<\/p>\n\n\n\n

Oksidatif stresi azalt\u0131r, v\u00fccuttaki kronik inflamasyonu azalt\u0131r ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir.<\/p>\n\n\n\n

Ba\u011f\u0131rsak mikrobiyotas\u0131n\u0131 iyile\u015ftirir.<\/p>\n\n\n\n

K\u00f6k h\u00fccrenin kendini yenileme mekanizmalar\u0131n\u0131 destekleyerek doku yenilenmesini aktive eder.
Kimler aral\u0131kl\u0131 oruca uygun olmayabilir?<\/p>\n\n\n\n

12 ya\u015f\u0131n alt\u0131ndaki \u00e7ocuklar<\/p>\n\n\n\n

Hamile ve emziren kad\u0131nlar<\/p>\n\n\n\n

Yeme bozuklu\u011fu te\u015fhisi konmu\u015f ki\u015filer<\/p>\n\n\n\n

Tip 1 diyabet tan\u0131s\u0131 alan veya hipoglisemi sorunu ya\u015fayan ki\u015filer<\/p>\n\n\n\n

\u0130leri ya\u015ftaki yeti\u015fkinler<\/p>\n\n\n\n

Kat\u0131 organ nakli \u00f6yk\u00fcs\u00fc olan ve ard\u0131ndan t\u0131bbi imm\u00fcnosupresyon uygulananlar da d\u00e2hil olmak \u00fczere ba\u011f\u0131\u015f\u0131kl\u0131k yetersizli\u011fi olan bireyler<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Aral\u0131kl\u0131 Orucun Yan Etkileri ve Olas\u0131 Riskleri;<\/strong>
<\/p>\n\n\n\n

Hipoglisemi, aral\u0131kl\u0131 orucun en a\u011f\u0131r yan etkisi gibi g\u00f6r\u00fcnmektedir.
Yetersiz enerji, protein, vitamin-mineral al\u0131m\u0131 sonucu makro ve mikro besin eksiklikleri g\u00f6r\u00fclebilir. Bireylerin \u00f6zellikle protein t\u00fcketimi konusunda bilin\u00e7li olmamalar\u0131 sonucunda protein eksikli\u011fi riski ortaya \u00e7\u0131kabilmektedir.
Yetersiz enerji al\u0131m\u0131 ba\u015f d\u00f6nmesi, d\u00fc\u015fme, halsizlik, mide bulant\u0131s\u0131na neden olabilir.
Aral\u0131kl\u0131 oru\u00e7 y\u00f6nteminin faydalar\u0131n\u0131n tam olarak kan\u0131tlanmas\u0131 i\u00e7in daha uzun vadeli insan \u00e7al\u0131\u015fmalar\u0131na ihtiya\u00e7 duyuldu\u011fu bildiriliyor.
<\/p>\n\n\n\n

Son 6-7 y\u0131ld\u0131r \u00e7o\u011fu m\u00fc\u015fterime aral\u0131kl\u0131 oru\u00e7 y\u00f6ntemini \u00f6neriyorum. Benim kendi g\u00f6zlemim dan\u0131\u015fanlar\u0131m\u0131n bu y\u00f6ntemi \u00e7ok daha kolay atlatabildikleri y\u00f6n\u00fcnde. M\u00fc\u015fterilerimde en etkili etkiyi kilo verme, ya\u011flar\u0131n azalmas\u0131 ve kan \u015fekerinin dengelenmesinde g\u00f6zlemleyebiliyorum. Sirkadiyen ritimleri d\u00fczenlendi\u011fi i\u00e7in daha sa\u011fl\u0131kl\u0131 ve enerjik olurlar. Sorular\u0131n\u0131z olursa bana mail atabilir veya instagram hesab\u0131mdan mesaj atabilirsiniz.
<\/p>\n\n\n\n

Esra Oktay<\/strong>
Diyetisyen
dytesratoktay@gmail.com
Instagram: @uzmandiyetisyenesratoktay<\/p>\n\n\n\n

https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8932957\/
https:\/\/pubmed.ncbi.nlm.nih.gov\/33017844\/
https:\/\/dergipark.org.tr\/en\/download\/article-file\/2830115
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10005873\/
https:\/\/pubmed.ncbi.nlm.nih.gov\/20424438\/
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/<\/p>\n","protected":false},"excerpt":{"rendered":"

Ben Uzman Diyetisyen Esra Toktay ve ayn\u0131 zamanda fonksiyonel t\u0131p diyetisyeniyim. 19 y\u0131ld\u0131r severek yapt\u0131\u011f\u0131m mesle\u011fimdeki amac\u0131m insanlara sa\u011fl\u0131kl\u0131 ya\u015fam yolunda \u0131\u015f\u0131k olmakt\u0131r. Florida Amerika’da ya\u015f\u0131yorum ve d\u00fcnyan\u0131n bir\u00e7ok \u00fclkesinde ya\u015fayan m\u00fc\u015fterilerim ile online olarak bulu\u015farak \u00e7al\u0131\u015fmalar\u0131ma devam ediyorum. Artmodernmiami’de yazmaya ba\u015flad\u0131m ve ilkyaz\u0131m aral\u0131kl\u0131 oru\u00e7la ilgili.Obezite ve metabolik sendrom t\u00fcm d\u00fcnyada b\u00fcy\u00fcyen bir sorundur […]<\/p>\n","protected":false},"author":4,"featured_media":5467,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[68],"tags":[140,139,19,93,141],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","tr"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false}}},"_links":{"self":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/5463"}],"collection":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/comments?post=5463"}],"version-history":[{"count":2,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/5463\/revisions"}],"predecessor-version":[{"id":5470,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/5463\/revisions\/5470"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media\/5467"}],"wp:attachment":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media?parent=5463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/categories?post=5463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/tags?post=5463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}