{"id":2847,"date":"2020-12-25T01:09:39","date_gmt":"2020-12-24T22:09:39","guid":{"rendered":"https:\/\/umutagaci.com\/?p=2847"},"modified":"2020-12-25T01:09:41","modified_gmt":"2020-12-24T22:09:41","slug":"hareketsiz-kalmak-coronadan-tehlikeli","status":"publish","type":"post","link":"https:\/\/umutagaci.com\/2020\/12\/25\/hareketsiz-kalmak-coronadan-tehlikeli\/","title":{"rendered":"HAREKETS\u0130Z KALMAK CORONADAN TEHL\u0130KEL\u0130\u2026"},"content":{"rendered":"\n

Soka\u011fa \u00e7\u0131kamad\u0131\u011f\u0131m\u0131z g\u00fcnlerin \u00e7o\u011falmaya ba\u015flad\u0131\u011f\u0131 pandemi g\u00fcnlerinde, \u00f6zellikle sokak \u00f6zg\u00fcrl\u00fc\u011f\u00fc iyice k\u0131s\u0131tlanan 20 ya\u015f alt\u0131 ve 65 ya\u015f \u00fcst\u00fcnde ki arkada\u015flara hareket etmenin \u00f6nemini ve hareketsizli\u011fin mahsurlar\u0131n\u0131 yeniden hat\u0131rlatmak istiyorum. <\/strong><\/p>\n

Fiziksel egzersizler yapman\u0131n, “en az\u0131ndan y\u00fcr\u00fcmenin” sadece kalori yakmak veya zay\u0131flamak \u00fczerinde etkili oldu\u011fu zannedilmemelidir. Hastal\u0131klardan korunmak, bir\u00e7ok rahats\u0131zl\u0131ktan kurtulmak, sindirim sisteminin, solunum sisteminin ve dola\u015f\u0131m sisteminin daha sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fmas\u0131, v\u00fccudumuzdaki kas k\u00fctlesinin \u00e7o\u011falmas\u0131, gen\u00e7lik hormonlar\u0131n\u0131n daha yo\u011fun olarak salg\u0131lanmas\u0131 gibi de\u011fi\u015fik hayati konular i\u00e7in de son derece \u00f6nemlidir.<\/strong><\/p>\n

Yap\u0131lan bilimsel ara\u015ft\u0131rmalar ins\u00fclin direncinin (tip 2 diyabet) ilk etapta hareketsizli\u011fe ba\u011fl\u0131 olarak bacak kaslar\u0131nda ba\u015flad\u0131\u011f\u0131n\u0131, daha sonra ise karaci\u011fer ve di\u011fer organlarda geli\u015fmeye ba\u015flad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. Bu nedenle yapaca\u011f\u0131m\u0131z g\u00fcnl\u00fck fiziksel aktivitelerde \u00f6zellikle bacak adalelerini \u00e7al\u0131\u015ft\u0131rarak, ins\u00fclin direncinin \u00f6nlenebilece\u011fi gibi geli\u015fmi\u015f olan ins\u00fclin direncinin de geriye d\u00f6nd\u00fcrebilece\u011fi m\u00fcmk\u00fcn g\u00f6r\u00fclmektedir.<\/strong><\/p>\n

Danimarka\u2019n\u0131n ba\u015fkenti Kopenhag \u00dcniversitesi’nce yap\u0131lan bir ara\u015ft\u0131rma sonucu, iki haftal\u0131k hareketsizlik neticesinde hem ya\u015fl\u0131 hem de gen\u00e7lerde bacak kas g\u00fcc\u00fcn\u00fcn \u00fc\u00e7te bir oran\u0131nda zay\u0131flad\u0131\u011f\u0131n\u0131 ve bu durumun 20-30 y\u0131ll\u0131k ya\u015flanmaya e\u015fde\u011fer oldu\u011funu tespit etmi\u015ftir.<\/strong><\/p>\n

T\u00fcm bilimsel veriler ve pratik hayat insan v\u00fccudu hareket etmek \u00fczere tasarlanm\u0131\u015f bir yarat\u0131kt\u0131r. B\u00fct\u00fcn sistemlerimizin sa\u011fl\u0131kl\u0131 bir \u015fekilde \u00e7al\u0131\u015fmas\u0131, g\u00fcnl\u00fck yapt\u0131\u011f\u0131m\u0131z fiziksel aktivitelerle do\u011frudan ilgilidir. Ne kadar \u00e7ok hareket edersek ihtiyarl\u0131\u011f\u0131m\u0131z o kadar gecikecektir. Tersinden d\u00fc\u015f\u00fcnecek olursak ne kadar \u00e7ok hareketsiz kal\u0131rsak kilomuz artacak ve sa\u011fl\u0131\u011f\u0131m\u0131z ayn\u0131 h\u0131zla bozulacakt\u0131r.<\/strong><\/p>\n

H\u00fccrelerimizde enerji \u00fcretim santrali gibi \u00e7al\u0131\u015farak, v\u00fccudumuzun ihtiyac\u0131 olan enerjiyi sa\u011flayan, bu nedenle de metabolizmam\u0131z\u0131n h\u0131zl\u0131 ya da yava\u015f \u00e7al\u0131\u015fmas\u0131nda birinci derecede etkili olan organellere \u201cmitokondriler\u201d denir. Mitokondriler; sadece metabolizmam\u0131z\u0131 h\u0131zland\u0131rarak kilo vermemize yard\u0131mc\u0131 olmakla kalmaz, ayn\u0131 zamanda sa\u011fl\u0131kl\u0131 ve uzun bir \u00f6m\u00fcr ge\u00e7irmemizde de son derece etkilidir.<\/strong><\/p>\n

G\u00fcnl\u00fck kulland\u0131\u011f\u0131m\u0131z yiyecek ve i\u00e7ecekler ile ald\u0131\u011f\u0131m\u0131z kalorilerin ne kadar\u0131n\u0131n yak\u0131t olarak kullan\u0131laca\u011f\u0131, ne kadar\u0131n\u0131n da ya\u011f h\u00fccresine d\u00f6n\u00fc\u015ft\u00fcr\u00fclece\u011fi, kas ve ya\u011f h\u00fccrelerinde bulunan \u201cmitokondri say\u0131s\u0131\u201d ile do\u011frudan ilgilidir. E\u011fer mitokondri say\u0131s\u0131 az, ald\u0131\u011f\u0131m\u0131z kalori fazla ise yiyip i\u00e7tiklerimiz yak\u0131lmaz ve ya\u011fa \u00e7evrilip depolan\u0131r, yani kilomuz artar.<\/strong><\/p>\n

Bu organeller en yo\u011fun \u015fekilde kas h\u00fccrelerinde bulunur ve say\u0131lar\u0131 \u00e7e\u015fitli fakt\u00f6rlere g\u00f6re de\u011fi\u015fir. Mitokondri say\u0131s\u0131 100 olan h\u00fccreler oldu\u011fu gibi 2000 olan h\u00fccreler de vard\u0131r. Kas h\u00fccrelerindeki mitokondri say\u0131s\u0131 ya\u011f h\u00fccrelerindeki mitokondri say\u0131s\u0131n\u0131n neredeyse 20 kat\u0131 kadard\u0131r. Yani 1 kg kas dokusunun yakt\u0131\u011f\u0131 enerji miktar\u0131, 1 kg ya\u011f dokusunun yakt\u0131\u011f\u0131 enerjinin neredeyse 20 kat\u0131 kadard\u0131r. Bu nedenle v\u00fccudumuzda ne kadar \u00e7ok kas dokumuz varsa, metabolizmam\u0131z da o kadar h\u0131zl\u0131, yani enerji t\u00fcketimimiz de o kadar fazla demektir.<\/strong><\/p>\n

\u201cMitokondri say\u0131s\u0131n\u0131 art\u0131rmakta, azaltmakta kendi elimizdedir.\u201d Fiziksel aktivite art\u0131r\u0131larak kas dokusu kullan\u0131ld\u0131k\u00e7a; hem kas dokular\u0131 daha fazla enerji t\u00fcketirler, hem de kaslar da h\u00fccre say\u0131s\u0131 artar. Kas h\u00fccreleri \u00e7o\u011fald\u0131k\u00e7a v\u00fccudumuzda ki mitokondri say\u0131s\u0131 da artacakt\u0131r.<\/strong><\/p>\n

Bu nedenle Corona bahanesiyle evlere kapat\u0131ld\u0131\u011f\u0131m\u0131z pandemi g\u00fcnlerinde, t\u00fcm insan\u0131m\u0131z\u0131n, \u00f6zellikle 20 ya\u015f alt\u0131 gen\u00e7lerimizin ve 65 ya\u015f \u00fcst\u00fc arkada\u015flar\u0131m\u0131z\u0131n,\u00a0 covit 19 korkusuyla kendilerini evlere hapsetmek yerine, gerekli tedbirleri alarak, en az\u0131ndan serbest saatlerde belirli s\u00fcrelerde y\u00fcr\u00fcy\u00fc\u015fler yapmas\u0131 \u00e7ok \u00f6nemlidir. <\/strong><\/p>\n

Ayr\u0131ca hareket kabiliyetimizi azaltan, egzersiz yapmam\u0131z\u0131 k\u0131s\u0131tlayan, halsizlik, kire\u00e7lenme, toksinler, iltihap ve \u00f6dem gibi her t\u00fcrl\u00fc engelden kurtulmak i\u00e7in ise antioksidan meyvelerden, k\u0131\u015f sebzelerinden ve sular\u0131ndan, \u015eifal\u0131 bitki kar\u0131\u015f\u0131mlar\u0131ndan,\u00a0 bitkisel ya\u011flar ve bitkisel \u00e7aylardan (bo\u015f yere yan etki korkusuna kap\u0131lmadan) rahatl\u0131kla yararlanabilirsiniz.<\/strong><\/p>\n

Cuma g\u00fcn\u00fc ve hafta sonunun sa\u011fl\u0131k bilincimizin \u00e7o\u011falt\u0131lmas\u0131na vesile olur umuduyla\u2026.<\/strong><\/p>\n

\u00a0<\/strong><\/p>\n

\u00dcmit Yurtkuran<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Soka\u011fa \u00e7\u0131kamad\u0131\u011f\u0131m\u0131z g\u00fcnlerin \u00e7o\u011falmaya ba\u015flad\u0131\u011f\u0131 pandemi g\u00fcnlerinde, \u00f6zellikle sokak \u00f6zg\u00fcrl\u00fc\u011f\u00fc iyice k\u0131s\u0131tlanan 20 ya\u015f alt\u0131 ve 65 ya\u015f \u00fcst\u00fcnde ki arkada\u015flara hareket etmenin \u00f6nemini ve hareketsizli\u011fin mahsurlar\u0131n\u0131 yeniden hat\u0131rlatmak istiyorum. Fiziksel egzersizler yapman\u0131n, “en az\u0131ndan y\u00fcr\u00fcmenin” sadece kalori yakmak veya zay\u0131flamak \u00fczerinde etkili oldu\u011fu zannedilmemelidir. Hastal\u0131klardan korunmak, bir\u00e7ok rahats\u0131zl\u0131ktan kurtulmak, sindirim sisteminin, solunum sisteminin ve …<\/p>\n","protected":false},"author":2,"featured_media":2692,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0},"categories":[1],"tags":[],"yoast_head":"\nHAREKETS\u0130Z KALMAK CORONADAN TEHL\u0130KEL\u0130\u2026 - UMUT AGAC\u0130<\/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:\/\/umutagaci.com\/2020\/12\/25\/hareketsiz-kalmak-coronadan-tehlikeli\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HAREKETS\u0130Z KALMAK CORONADAN TEHL\u0130KEL\u0130\u2026 - UMUT AGAC\u0130\" \/>\n<meta property=\"og:description\" content=\"Soka\u011fa \u00e7\u0131kamad\u0131\u011f\u0131m\u0131z g\u00fcnlerin \u00e7o\u011falmaya ba\u015flad\u0131\u011f\u0131 pandemi g\u00fcnlerinde, \u00f6zellikle sokak \u00f6zg\u00fcrl\u00fc\u011f\u00fc iyice k\u0131s\u0131tlanan 20 ya\u015f alt\u0131 ve 65 ya\u015f \u00fcst\u00fcnde ki arkada\u015flara hareket etmenin \u00f6nemini ve hareketsizli\u011fin mahsurlar\u0131n\u0131 yeniden hat\u0131rlatmak istiyorum. Fiziksel egzersizler yapman\u0131n, “en az\u0131ndan y\u00fcr\u00fcmenin” sadece kalori yakmak veya zay\u0131flamak \u00fczerinde etkili oldu\u011fu zannedilmemelidir. 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