Metabolizma, v\u00fccudun fonksiyonlar\u0131n\u0131 yerine getirmesi i\u00e7in yedi\u011finiz g\u0131day\u0131 enerjiye d\u00f6n\u00fc\u015ft\u00fcren biyokimyasal bir i\u015flemdir. H\u00fccrelerde bulunan enzimler t\u00fcketilen besinleri par\u00e7alayarak enerjiye d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. Metabolizman\u0131z ne kadar h\u0131zl\u0131 \u00e7al\u0131\u015f\u0131rsa v\u00fccudun ihtiyac\u0131 olan bu enerji daha \u00e7ok a\u00e7\u0131\u011fa \u00e7\u0131kabilir. Yani metabolizman\u0131n h\u0131zl\u0131 \u00e7al\u0131\u015fmas\u0131n\u0131n faydalar\u0131 aras\u0131nda, yayg\u0131n olarak bilinen kilo vermenin yan\u0131 s\u0131ra, solunum ve zihinsel fonksiyonlar gibi hayati i\u015flevler de yer al\u0131r. \u00c7\u00fcnk\u00fc v\u00fccudunuz sadece fiziksel aktivite esnas\u0131nda enerji harcamaz. Ayn\u0131 zamanda dinlenirken ve besinleri sindirirken de enerji harcar. V\u00fccudunuzun metabolizma h\u0131z\u0131n\u0131n etki etti\u011fi alanlar \u00fc\u00e7e ayr\u0131labilir.<\/p>\n\n\n\n
- Bazal Metabolizma H\u0131z\u0131: V\u00fccudun dinlendi\u011fi d\u00f6nemde yak\u0131lan enerji miktar\u0131d\u0131r. V\u00fccudun t\u00fcm sistemlerinin sa\u011fl\u0131kl\u0131 bir \u015fekilde \u00e7al\u0131\u015fmas\u0131 i\u00e7in b\u00fcy\u00fck oranda enerji harcan\u0131r.<\/li>
- Sindirim S\u0131ras\u0131nda Metabolizma: Besinlerin termik etkisi olarak da an\u0131lan bu metabolizma faaliyeti yiyecekleri sindirmek i\u00e7in kullan\u0131lan enerjiyi a\u00e7\u0131\u011fa \u00e7\u0131kar\u0131r.<\/li>
- Fiziksel Harekete Ba\u011fl\u0131 Olarak Metabolizma: G\u00fcnl\u00fck olarak ger\u00e7ekle\u015ftirilen fiziksel aktivite ile a\u00e7\u0131\u011fa \u00e7\u0131kan enerjidir.<\/li><\/ul>\n\n\n\n
Metabolik h\u0131z\u0131n\u0131z; cinsiyet, ya\u015f, hormonlar, kas-ya\u011f oran\u0131 gibi bir\u00e7ok fakt\u00f6rden etkilenebilir. Fakat bunlar\u0131n yan\u0131 s\u0131ra, metabolizman\u0131n h\u0131zlanmas\u0131na yard\u0131mc\u0131 olabilecek uygulamalar ve yiyeceklerin de metabolizma h\u0131z\u0131nda katk\u0131s\u0131 b\u00fcy\u00fckt\u00fcr. G\u00fcnl\u00fck hayat\u0131n\u0131za d\u00e2hil edebilece\u011finiz pratik metabolizmay\u0131 h\u0131zland\u0131rma y\u00f6ntemleri ile zinde bir ya\u015fam s\u00fcrebilirsiniz. <\/p>\n\n\n\n
![\"Metabolizma](\"https:\/\/www.mapfre.com.tr\/blog\/media\/2019\/06\/metabolizma-hizlandirma-yontemleri.jpg\")
<\/figure>\n\n\n\nMetabolizman\u0131n H\u0131zlanmas\u0131 \u0130\u00e7in Ne Yapmal\u0131?<\/strong><\/h2>\n\n\n\n
Metabolizmay\u0131 h\u0131zland\u0131ran \u015feyler \u00f6zel bir diyetin par\u00e7as\u0131 de\u011fil sa\u011fl\u0131kl\u0131 bir ya\u015fam stilinin gereklilikleridir. Metabolizma h\u0131zland\u0131rma y\u00f6ntemlerini \u00f6\u011frenerek, ya\u015f ilerlese bile, v\u00fccudunuzun fonksiyonlar\u0131n\u0131 yerine getirmesi i\u00e7in ihtiyac\u0131 olan enerjiye sahip olabilirsiniz. \u0130\u015fte, h\u0131zland\u0131rmak i\u00e7in izlemeniz gereken yollar:<\/p>\n\n\n\n
- G\u00fcnde 1-2 bardak ye\u015fil \u00e7ay i\u00e7ebilirsiniz. Ara\u015ft\u0131rmalar<\/a> ye\u015fil \u00e7ay t\u00fcketiminin yakla\u015f\u0131k %4 oran\u0131nda h\u0131zland\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6sterir.<\/li>
- Yeterince su i\u00e7menin t\u00fcm v\u00fccut fonksiyonlar\u0131na oldu\u011fu gibi metabolizmaya da olumlu etkisi vard\u0131r. Yar\u0131m litre su i\u00e7erek 1 saat boyunca yakla\u015f\u0131k %10 ila 30 aras\u0131nda h\u0131zlanmas\u0131 sa\u011flanabilir. G\u00fcnl\u00fck olarak ortalama 2 litre su i\u00e7ilmesi tavsiye edilir.<\/li>
- D\u00fczenli aral\u0131klarla yemek yenmesi metabolik dengenin korunmas\u0131 a\u00e7\u0131s\u0131ndan faydal\u0131d\u0131r. Uzun s\u00fcre yemek yenilmedi\u011fi zaman v\u00fccut daha az kalori yak\u0131p daha fazla ya\u011f depolayabilir. \u0130ki \u00f6\u011f\u00fcn aras\u0131nda uzun s\u00fcre b\u0131rakmaman\u0131z, ara \u00f6\u011f\u00fcnler yemeniz \u00f6nemlidir.<\/li>
- Ac\u0131 biber, i\u00e7eri\u011finde bulunan kapsaisin adl\u0131 madde sayesinde metabolizman\u0131n h\u0131zlanmas\u0131na yard\u0131mc\u0131 olur. Bir \u00f6\u011f\u00fcnde yedi\u011finiz ac\u0131 biber ortalama 10 kalori daha fazla yakman\u0131za yard\u0131mc\u0131 olabilir. <\/li>
- B Vitamini; ya\u011f, protein ve karbonhidratlar\u0131 enerjiye d\u00f6n\u00fc\u015ft\u00fcrmeye yard\u0131mc\u0131 olur yani metabolizma h\u0131zland\u0131r\u0131c\u0131d\u0131r. Yumurta, kavun ve \u0131spanak gibi B Vitamini i\u00e7eren besinleri d\u00fczenli olarak t\u00fcketerek ihtiyac\u0131n\u0131z olan B vitaminini alabilirsiniz.<\/li>
- Kas olu\u015fumunu sa\u011flayan sporlar yapmak h\u0131zlanmas\u0131na destek olur. \u00c7\u00fcnk\u00fc kas k\u00fctlesinin olu\u015fumu i\u00e7in v\u00fccut enerjiye ihtiya\u00e7 duyar. <\/li>
- Protein kayna\u011f\u0131 yiyecekler yemek de olumlu etki sa\u011flayabilir. <\/li>
- Stres seviyesinin y\u00fckselmesine ba\u011fl\u0131 olarak v\u00fccutta kortizol hormonu salg\u0131lan\u0131r. Kortizol ise ya\u011flar\u0131n depolanmas\u0131na ve metabolizman\u0131n yava\u015flamas\u0131na sebep olur. Sizi stresten uzak tutacak meditasyon, nefes terapisi gibi g\u00fcnl\u00fck hayat pratikleri edinmeniz faydal\u0131 olabilir.<\/li>
- Derin nefes almak ins\u00fclin direncini azaltabilir ve h\u00fccrelere daha fazla oksijen gitmesi ve enerji yak\u0131lmas\u0131n\u0131 sa\u011flayabilir. G\u00fcn i\u00e7erisinde birka\u00e7 dakikan\u0131z\u0131 derin nefesler almaya ay\u0131rabilirsiniz.<\/li>
- Beyaz un ve rafine \u015feker i\u00e7eren g\u0131dalar kan \u015fekerini h\u0131zla art\u0131rabilir. Bu da metabolizman\u0131n yava\u015flamas\u0131na sebep olur. Bu g\u0131dalar\u0131 beslenme listenizden \u00e7\u0131kararak, metabolizmay\u0131 h\u0131zland\u0131ran besinleri listenize d\u00e2hil ederek daha sa\u011fl\u0131kl\u0131 kalabilirsiniz. <\/li><\/ul>\n\n\n\n
![\"Metabolizma](\"https:\/\/www.mapfre.com.tr\/blog\/media\/2019\/06\/metabolizmayi-hizlandiran-yiyecekler.jpg\")
<\/figure>\n\n\n\nMetabolizman\u0131z\u0131n H\u0131zl\u0131 m\u0131 Yava\u015f m\u0131 Oldu\u011funu G\u00f6steren Temel \u0130\u015faretler Nelerdir?<\/strong><\/h2>\n\n\n\n
Sa\u011fl\u0131kl\u0131 olman\u0131z\u0131 sa\u011flayacak t\u00fcm ad\u0131mlar\u0131 att\u0131n\u0131z ve \u015fimdi \u201cMetabolizmam h\u0131zl\u0131 m\u0131?\u201d sorusunun cevab\u0131n\u0131 m\u0131 ar\u0131yorsunuz? O halde h\u0131zl\u0131 metabolizman\u0131n v\u00fccudunuza nas\u0131l etki etti\u011fini s\u0131ralayal\u0131m:<\/p>\n\n\n\n
- Kolayl\u0131kla ya\u011f yak\u0131yor ve kilo veriyorsan\u0131z,<\/li>
- D\u00fczensiz adet d\u00f6ng\u00fcs\u00fcne sahipseniz,<\/li>
- Enerjik hissediyorsan\u0131z,<\/li>
- V\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131z y\u00fcksekse ve<\/li>
- S\u0131k s\u0131k ac\u0131k\u0131yorsan\u0131z metabolizman\u0131z h\u0131zl\u0131 olabilir.<\/li><\/ul>\n\n\n\n
Ancak v\u00fccudunuzda g\u00f6zlemledi\u011finiz \u015fu belirtiler metabolizman\u0131z\u0131n yava\u015f \u00e7al\u0131\u015ft\u0131\u011f\u0131na i\u015faret edebilir;<\/p>\n\n\n\n
- Gece uykunuzu ald\u0131\u011f\u0131n\u0131z halde yorgun hissediyorsan\u0131z,<\/li>
- Sebebini bilmedi\u011finiz bir \u015fekilde kilo al\u0131yorsan\u0131z ve kilo vermekte zorlan\u0131yorsan\u0131z,<\/li>
- Sa\u00e7 d\u00f6k\u00fclmesi problemi ya\u015f\u0131yorsan\u0131z,<\/li>
- Konsantrasyon sa\u011flamakta g\u00fc\u00e7l\u00fck \u00e7ekiyorsan\u0131z,<\/li>
- Kab\u0131zl\u0131k problemi ya\u015f\u0131yorsan\u0131z,<\/li>
- S\u0131k s\u0131k \u015feker t\u00fcketmek istiyorsan\u0131z yava\u015f olabilir. <\/li><\/ul>\n\n\n\n
Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 Destekliyoruz<\/strong><\/h2>\n\n\n\n
Bol su, B Vitamini, ye\u015fil \u00e7ay, protein ile ac\u0131 biber t\u00fcketip, spor da yapt\u0131\u011f\u0131n\u0131z\u0131 ve stresten uzak mutlu bir ya\u015fam ge\u00e7irdi\u011finizi umuyoruz. Metabolizman\u0131z\u0131 h\u0131zland\u0131racak t\u00fcm bu sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar\u0131 edinmenin yan\u0131 s\u0131ra sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korumak i\u00e7in yapman\u0131z gereken bir ad\u0131m daha kald\u0131: MAPFRE Sigorta sa\u011fl\u0131k sigortas\u0131 yapt\u0131rmak! MAPFRE Sigorta olarak sa\u011fl\u0131\u011f\u0131n\u0131za g\u00f6sterdi\u011finiz dikkati \u00f6nemsiyoruz. Beklemedi\u011finiz bir hastal\u0131k durumunda da zor bir durumda kalmaman\u0131z ve hayat\u0131n\u0131za kolayl\u0131kla devam edebilmeniz i\u00e7in sa\u011fl\u0131k sigortas\u0131 ile sizi g\u00fcvence alt\u0131na al\u0131yoruz. MAPFRE Sa\u011fl\u0131k Sigortas\u0131 ile ilgili detayl\u0131 bilgi almak ve sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 teminat alt\u0131na almak i\u00e7in MAPFRE Sigorta Sa\u011fl\u0131k Sigortas\u0131 ve 3S Sa\u011fl\u0131k Sistemi<\/a> sayfas\u0131n\u0131 ziyaret edebilir ya da sa\u011fl\u0131k sigortas\u0131 \u00e7e\u015fitlerine<\/a> g\u00f6z atarak size en uygun sa\u011fl\u0131k \u00fcr\u00fcn\u00fcn\u00fc \u00f6\u011frenebilirsiniz.<\/p>\n\n\n\n
Sa\u011fl\u0131k dolu g\u00fcnler dileriz!<\/p>\n","protected":false},"excerpt":{"rendered":"
Bol su, B vitamini, ye\u015fil \u00e7ay, protein ile ac\u0131 biber t\u00fcketip, spor da yapt\u0131\u011f\u0131n\u0131z\u0131 ve stresten uzak mutlu bir ya\u015fam ge\u00e7irdi\u011finizi umuyoruz. Metabolizman\u0131z\u0131 h\u0131zland\u0131racak t\u00fcm bu sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar\u0131 edinmenin yan\u0131 s\u0131ra sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korumak i\u00e7in yapman\u0131z gereken bir ad\u0131m daha kald\u0131: MAPFRE Sa\u011fl\u0131k Sigortas\u0131 yapt\u0131rmak<\/p>\n","protected":false},"author":3,"featured_media":5362,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,887],"tags":[899,901],"class_list":["post-4250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-iyi-yasam","category-yasa","tag-ipucu","tag-saglik"],"_links":{"self":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts\/4250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/comments?post=4250"}],"version-history":[{"count":7,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts\/4250\/revisions"}],"predecessor-version":[{"id":5366,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts\/4250\/revisions\/5366"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/media\/5362"}],"wp:attachment":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/media?parent=4250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/categories?post=4250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/tags?post=4250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- G\u00fcnde 1-2 bardak ye\u015fil \u00e7ay i\u00e7ebilirsiniz. Ara\u015ft\u0131rmalar<\/a> ye\u015fil \u00e7ay t\u00fcketiminin yakla\u015f\u0131k %4 oran\u0131nda h\u0131zland\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6sterir.<\/li>