{"id":10068,"date":"2019-11-14T22:34:24","date_gmt":"2019-11-14T22:34:24","guid":{"rendered":"http:\/\/avrupapress.com\/main\/?p=10068"},"modified":"2019-11-14T23:17:49","modified_gmt":"2019-11-14T23:17:49","slug":"uyku-ve-beslenme-arasindaki-iliski","status":"publish","type":"post","link":"https:\/\/avrupapress.com\/main\/2019\/11\/14\/uyku-ve-beslenme-arasindaki-iliski\/","title":{"rendered":"UYKU VE BESLENME ARASINDAK\u0130 \u0130L\u0130\u015eK\u0130"},"content":{"rendered":"\n

UYKU VE BESLENME ARASINDAK\u0130 \u0130L\u0130\u015eK\u0130<\/strong><\/p>\n\n\n\n

      Sa\u011fl\u0131kl\u0131 insan; ruhsal, bedensel ve\nsosyal a\u00e7\u0131dan tam iyi olma halini ya\u015fayan demektir. Sadece bedensel veya sosyal\ny\u00f6nden iyi olan insan ne yaz\u0131k ki D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn tan\u0131m\u0131na g\u00f6re\nsa\u011fl\u0131kl\u0131 kategorisine girmemektedir. Sosyallik, ruh ve beden bir b\u00fct\u00fcnd\u00fcr. Uyku\nda asl\u0131nda bu \u00fc\u00e7l\u00fcn\u00fcn kesi\u015fim noktas\u0131nda bulunan kriterlerden biridir. Uykusunu\ntam alamayan bir birey g\u00fcne yeterli enerjiyle ba\u015flayamayarak odaklanamama, yorgunluk,\ndo\u011fru karar verememe, g\u00fcn i\u00e7erisinde verim kayb\u0131 vb. ruhsal s\u0131k\u0131nt\u0131lar\nya\u015fayabilmektedir. Uykusuzluk kronik bir hal ald\u0131\u011f\u0131nda ise sinirsel\nhastal\u0131klar, geli\u015fme gerili\u011fi, obezite gibi bedensel s\u0131k\u0131nt\u0131lar do\u011fmaktad\u0131r.\nT\u00fcm bunlar birle\u015fince sosyal y\u00f6nden de insan iyi olamamaktad\u0131r. K\u0131sacas\u0131 uyku\ninsan\u0131n tam olarak iyi olmas\u0131nda kilit bir rol oynamaktad\u0131r. Sizlerle bu\nyaz\u0131mda beslenme, uyku ve sa\u011fl\u0131k \u00fc\u00e7geninden bahsetmek istiyorum.<\/p>\n\n\n\n

     Uykunun temelde 2 evresi bulunmaktad\u0131r:\nNREM (h\u0131zl\u0131 g\u00f6z hareketlerinin olmad\u0131\u011f\u0131 evre) ve REM (h\u0131zl\u0131 g\u00f6z hareketlerinin\noldu\u011fu evre). NREM evresi daha \u00e7ok insanlar\u0131n fiziksel olarak dinlenip\ngeli\u015fti\u011fi evredir. Protein sentezinin artmas\u0131, kemik geli\u015fimi, b\u00f6breklerden\nfosfat at\u0131l\u0131m\u0131, beyindeki epitellerin ve \u00f6zel dokular\u0131n onar\u0131m\u0131, b\u00fcy\u00fcme\nhormonunun \u00fcretimi bu evrede olmaktad\u0131r. REM evresi ise insanlar\u0131n ruhsal\nolarak dinlendi\u011fi evredir. Davran\u0131\u015fsal uyum, \u00f6\u011frenme ve bellek gibi beynin\nbili\u015fsel aktivitelerinde art\u0131\u015f REM evresinde ya\u015fanmaktad\u0131r. Yetersizli\u011finde\nbireyde anksiyete ve gerginlik g\u00f6r\u00fclebilmektedir.<\/p>\n\n\n\n

      Uykuyu etkileyen bir\u00e7ok fakt\u00f6r\nbulunmaktad\u0131r. Bunlardan birisi de ki\u015finin beslenme bi\u00e7imidir. Yap\u0131lan\n\u00e7al\u0131\u015fmalara g\u00f6re karbonhidrat t\u00fcketiminin bizlere verdi\u011fi sonu\u00e7lar tart\u0131\u015fmaya\na\u00e7\u0131kt\u0131r. Baz\u0131 ara\u015ft\u0131rmalarda y\u00fcksek karbonhidrat ve d\u00fc\u015f\u00fck ya\u011f t\u00fcketildi\u011finde\nNREM s\u00fcrelerinde azalma, REM s\u00fcrelerinde ise artma g\u00f6zlenirken baz\u0131\nara\u015ft\u0131rmalarda ise; NREM s\u00fcrelerinde artma ve REM s\u00fcrelerinde azalma g\u00f6zlemlenmi\u015ftir.<\/p>\n\n\n\n

      Glisemik indeks ile yap\u0131lan birbirinden\nfarkl\u0131 \u00e7al\u0131\u015fmalarda d\u00fc\u015f\u00fck glisemik indekse sahip olan besinlerin uyumadan \u00f6nce\nt\u00fcketildi\u011finde uyku kalitesini glisemik indeksi y\u00fcksek olanlarla\nkar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda art\u0131rd\u0131\u011f\u0131n\u0131, y\u00fcksek glisemik indekse sahip olan besinlerin\nise yatmadan en az 1 saat \u00f6nce t\u00fcketilmesi gerekmektedir.<\/p>\n\n\n\n

      Proteinlerin yap\u0131 ta\u015f\u0131 aminoasitlerdir.\nTriptofan da bizim i\u00e7in \u00f6nemli bir aminoasittir. \u00c7\u00fcnk\u00fc triptofan \u00f6nce\nseratonine sonra melatonine d\u00f6n\u00fc\u015fmektedir. Melatonin ise uyku kalitemizi\nart\u0131ran, uyku halinin devam\u0131n\u0131 sa\u011flayan bir hormondur. D\u00fc\u015f\u00fck protein ve y\u00fcksek\nprotein ile beslenen ki\u015filer yap\u0131lan \u00e7al\u0131\u015fmalarda kar\u015f\u0131la\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r. Sonu\u00e7\nolarak uyku s\u00fcrelerinde bir de\u011fi\u015fme g\u00f6r\u00fclmez iken kalite de farkl\u0131l\u0131klar olu\u015fmu\u015ftur.\nY\u00fcksek protein ile beslenenlerde uykusuzlu\u011fun art\u0131\u015f g\u00f6r\u00fcld\u00fc\u011f\u00fc, d\u00fc\u015f\u00fck protein\nile beslenenlerin ise yava\u015f dalga uykusunda azalmalar\u0131n oldu\u011fu g\u00f6zlenmi\u015ftir.<\/p>\n\n\n\n

      Ya\u011flar\u0131n uyku \u00fczerine olan etkisini\nincelemek gerekirse ayn\u0131 karbonhidrat ve proteinler gibi uykuyu etkiledi\u011fi\ng\u00f6r\u00fclmektedir. Lipid bile\u015fenlerinden olan prostaglandinlerden PGE\u2082\u2019nin seratonini\nbask\u0131layarak uyku olu\u015fumunu engelledi\u011fi g\u00f6r\u00fcl\u00fcrken, PGD\u2082 ise uykunun gelmesini\nsa\u011flayan bir uyar\u0131c\u0131 olarak v\u00fccutta g\u00f6rev almaktad\u0131r. Ya\u011flar ile uyku\naras\u0131ndaki ili\u015fkiyi inceleyen \u00e7al\u0131\u015fmalarda g\u00f6r\u00fclm\u00fc\u015ft\u00fcr ki kahvalt\u0131n\u0131n ya\u011fdan\ngelen enerjisinin y\u00fcksek oldu\u011fu durumlarda uyan\u0131kl\u0131l\u0131k art\u0131p g\u00fcn i\u00e7erisindeki\nuyku hali azalmaktad\u0131r. Ak\u015fam yeme\u011finde ya\u011fdan gelen enerjinin artt\u0131\u011f\u0131\nzamanlarda ise uyku s\u00fcresi k\u0131salmaktad\u0131r.<\/p>\n\n\n\n

      Karbonhidrat, protein ve ya\u011f gibi baz\u0131\nvitamin ve mineraller de uykuyu etkilemektedir. \u00d6rne\u011fin D vitamini, niasin, B\u2086\nvitamini, folat, B\u2081\u2082 vitamini ve magnezyum eksikli\u011finde uyku kalitesinde\nazalmalar oldu\u011fu yap\u0131lan \u00e7al\u0131\u015fmalarda g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n\n\n\n

      Yetersiz uyku bir\u00e7ok olumsuzlu\u011fu da beraberinde\ngetirmektedir. G\u00fcne yetersiz uyku ile ba\u015flan\u0131ld\u0131\u011f\u0131nda beslenmemizdeki\nkarbonhidrat, protein ve ya\u011f al\u0131m\u0131nda dengesizlikler ya\u015fanmaktad\u0131r. Grehlin\nhormonunun seviyesinde art\u0131\u015f, serum leptin hormonunun seviyesinde ise azalma\nolmaktad\u0131r. Kahvalt\u0131 \u00f6\u011f\u00fcn\u00fcn\u00fcn atlan\u0131p onun yerine at\u0131\u015ft\u0131rmal\u0131klar\u0131n yenmesi,\nat\u0131\u015ft\u0131rma yapt\u0131ktan sonraki \u00f6\u011f\u00fcnde gere\u011finden fazla yemek yenilmesi hep\nbirbirini takip eden zincirleme olaylard\u0131r. B\u00f6ylelikle ki\u015filerde ya\u011f ve\nkarbonhidrat al\u0131m\u0131nda art\u0131\u015flar meydana gelmektedir.<\/p>\n\n\n\n

The National Sleep Foundation (NSF)\u2019nin son olarak yapt\u0131\u011f\u0131 raporda ya\u015flara g\u00f6re \u00f6nerilen uyku s\u00fcreleri a\u015fa\u011f\u0131daki tabloda verilmi\u015ftir. (Hirshkowitz ve ark. 2015 s.233-243).<\/p>\n\n\n\n
\n  <\/strong>\n Tablo 1. Bireylerin ya\u015f\n gruplar\u0131na g\u00f6re \u00f6nerilen uyku gereksinimleri <\/strong>\n  \n <\/td><\/tr>
\n  <\/strong>\n Ya\u015f Gruplar\u0131<\/strong>\n  <\/strong>\n <\/td>\n  <\/strong>\n \u00d6nerilen Uyku S\u00fcresi <\/strong>\n <\/td><\/tr>
\n 0-3 ay \n  \n <\/td>\n 14-17 saat\/g\u00fcn \n <\/td><\/tr>
\n 4-11 ay \n  \n <\/td>\n 12-15 saat\/g\u00fcn \n <\/td><\/tr>
\n 1-2 ya\u015f \n  \n <\/td>\n 11-14 saat\/g\u00fcn \n <\/td><\/tr>
\n 3-5 ya\u015f \n  \n <\/td>\n 10-13 saat\/g\u00fcn \n <\/td><\/tr>
\n 6-13 ya\u015f \n  \n <\/td>\n 9-11 saat\/g\u00fcn \n <\/td><\/tr>
\n 18-25 ya\u015f \n  \n <\/td>\n 7-9 saat\/g\u00fcn \n <\/td><\/tr>
\n 26-64 ya\u015f \n  \n <\/td>\n 7-9 saat\/g\u00fcn \n <\/td><\/tr>
\n >65 ya\u015f \n  \n <\/td>\n 7-8 saat\/g\u00fcn \n <\/td><\/tr><\/tbody><\/table>\n\n\n\n

      Sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo almak yada\nvermek g\u00f6r\u00fcnd\u00fc\u011f\u00fc kadar kolay de\u011fildir. Bu durumu etkileyen bir\u00e7ok fakt\u00f6r\nbulunmaktad\u0131r. Bunlardan biri de bu yaz\u0131mda bahsetti\u011fim uyku s\u00fcresi ile\nkalitesidir. Dengeli-yeterli beslenmeyle birlikte uyku kalitemizi de iyile\u015ftirirsek\namac\u0131m\u0131za daha kolay ve daha sa\u011fl\u0131kl\u0131 bir \u015fekilde ula\u015fm\u0131\u015f oluruz. Bu yolda her\nbirey \u00f6zeldir. Herkesin izleyece\u011fi yol farkl\u0131d\u0131r. Bunun i\u00e7in bir uzmandan\nyararlanman\u0131z sizin faydan\u0131za olacakt\u0131r. <\/p>\n\n\n\n

      Online diyet hizmetimden yararlanmak i\u00e7in bana whatsApp, instagram veya mail yoluyla ula\u015fabilirsiniz. <\/p>\n\n\n\n

whatsApp : +90 534 305 17 54               <\/p>\n\n\n\n

instagram: https:\/\/www.instagram.com\/dyt.aysenurrabiaonen\/?hl=tr<\/a><\/p>\n\n\n\n

e-mail: rabia_onen@windowslive.com<\/a><\/p>\n\n\n\n

D\u0130YET\u0130SYEN AY\u015eENUR RAB\u0130A \u00d6NEN<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

UYKU VE BESLENME ARASINDAK\u0130 \u0130L\u0130\u015eK\u0130       Sa\u011fl\u0131kl\u0131 insan; ruhsal, bedensel ve sosyal a\u00e7\u0131dan tam iyi olma halini ya\u015fayan demektir. Sadece bedensel veya sosyal y\u00f6nden iyi olan insan ne yaz\u0131k ki D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn tan\u0131m\u0131na g\u00f6re sa\u011fl\u0131kl\u0131 kategorisine girmemektedir. Sosyallik, ruh ve beden bir b\u00fct\u00fcnd\u00fcr. Uyku da asl\u0131nda bu \u00fc\u00e7l\u00fcn\u00fcn kesi\u015fim noktas\u0131nda bulunan kriterlerden biridir. Uykusunu […]<\/p>\n","protected":false},"author":11,"featured_media":10070,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,16,3,17,18,15,19,2,1],"tags":[2737,4977,4978,34,613,4979],"class_list":["post-10068","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-avrupa","category-belcika","category-dunya","category-ekonomi","category-kultur-sanat","category-spor","category-tanitim","category-turkiye","category-uncategorized","tag-beslenme","tag-diyet","tag-online-diyet","tag-saglik","tag-uyku","tag-uyku-ve-beslenme"],"yoast_head":"\nUYKU VE BESLENME ARASINDAK\u0130 \u0130L\u0130\u015eK\u0130 - AvrupaPress<\/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:\/\/avrupapress.com\/2019\/11\/14\/uyku-ve-beslenme-arasindaki-iliski\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"UYKU VE BESLENME ARASINDAK\u0130 \u0130L\u0130\u015eK\u0130 - AvrupaPress\" \/>\n<meta property=\"og:description\" content=\"UYKU VE BESLENME ARASINDAK\u0130 \u0130L\u0130\u015eK\u0130       Sa\u011fl\u0131kl\u0131 insan; ruhsal, bedensel ve sosyal a\u00e7\u0131dan tam iyi olma halini ya\u015fayan demektir. Sadece bedensel veya sosyal y\u00f6nden iyi olan insan ne yaz\u0131k ki D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn tan\u0131m\u0131na g\u00f6re sa\u011fl\u0131kl\u0131 kategorisine girmemektedir. Sosyallik, ruh ve beden bir b\u00fct\u00fcnd\u00fcr. Uyku da asl\u0131nda bu \u00fc\u00e7l\u00fcn\u00fcn kesi\u015fim noktas\u0131nda bulunan kriterlerden biridir. 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