04Eyl

Gün geçmiyor ki yeni bir beslenme biçimi daha karşımıza çıkmasın. Peki son zamanlarda bu
kadar popüler olan Aralıklı Oruç Diyeti nedir?
İntermittent Fasting = Aralıklı Oruç Diyeti için programlı yemek yeme tanımı yapmak daha doğru  olur. Aralıklı oruç diyetinin birçok farklı yöntemi var.Burada amaç yağ yakımını arttırıp kas  kazanımını kolaylaştırmak.Ayrıca yapılan çalışmalara göre bu beslenme şeklinin hormonları olumlu yönde değiştirdiği; bunama , şeker hastalığı , kalp hastalıklarına yakalanma riskini azalttığı gözlenmiştir.

 ARALIKLI ORUÇ DİYETİ NEDİR?

Gün geçmiyor ki yeni bir beslenme biçimi daha karşımıza çıkmasın. Peki son zamanlarda bu  kadar popüler olan Aralıklı Oruç Diyeti nedir? İntermittent Fasting = Aralıklı Oruç Diyeti için programlı yemek yeme tanımı yapmak daha doğru olur. Aralıklı oruç diyetinin birçok farklı yöntemi var.Burada amaç yağ yakımını arttırıp kas  kazanımını kolaylaştırmak.Ayrıca yapılan çalışmalara göre bu beslenme şeklinin hormonları olumlu yönde değiştirdiği; bunama , şeker hastalığı , kalp hastalıklarına yakalanma riskini azalttığı gözlenmiştir.

Ben bugün en çok uygulanan 2 yöntemden bahsedicem:

5:2 metodu:haftada 2 gün aç kalmak
Haftanın 5 günü kişinin harcadığı kadar enerji alması , diğer 2 günde ise kadınların 500 kalori erkeklerin ise 600 kalori alması önerilir.

16/8 metodu:hergün 16 saat aç kalmak
Hergün yaklaşık 16 saat aç kalmayı ve günde 8 saat yemek yeme zaman dilimini sunar.

Örneğin:12.00-20.00 veya 11.00-19.00 saatleri arasında bir zaman dilimi sunuyor.

❗️Eğer öğlene kadar aç kalamıyorsanız 9-10 gibi öğüne başlayıp akşam 17.00 de son  öğününüzü de yiyebilirsiniz
✔️Yemek yenilen zaman dilimlerinde yine rafine edilmiş karbonhidratlardan uzak durulması gerekiyor
✔️Pilav , makarna tüketiminin azaltılması gerekiyor
✔️Belli oranlarda meyve tüketimine izin veriliyor
✔️Margarin tereyağ gibi yağlar yerine zeytinyağı, hindistan cevizi yağı tercih edilmesi gerektiği söyleniyor
✔️Akşam belirtilen saatten sonra besin alımı yasak ama bitki çayları , şekersiz kahve gibi enerji değeri olmayan sıvıların tüketimi serbest deniliyor
❌ Aralıklı oruç diyetini şeker hastaları , yeme bozukluğu olan bireylerin ,hipoglisemisi (kan şekeri düşüklüğü )olan bireylerin , karaciğer- böbrek hastalarının yapmaması gerekir. Instagramda gördüğünüz ünlülerin, çevrenizden duyduğunuz insanların aralıklı oruç diyeti ile zayıflaması illa sizin de aralıklı oruç diyeti ile zayıflamanız gerektiği anlamına gelmez ! size uygun bir beslenme metodu olmayabilir sizin hayat koşullarınıza uygun olmayabilir.

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