{"id":3496,"date":"2023-03-24T07:27:57","date_gmt":"2023-03-24T04:27:57","guid":{"rendered":"https:\/\/umutagaci.com\/?p=3496"},"modified":"2023-03-24T07:27:57","modified_gmt":"2023-03-24T04:27:57","slug":"saglikli-yasamak-icin-neler-yapalim-15","status":"publish","type":"post","link":"https:\/\/umutagaci.com\/2023\/03\/24\/saglikli-yasamak-icin-neler-yapalim-15\/","title":{"rendered":"SA\u011eLIKLI YA\u015eAMAK \u0130\u00c7\u0130N NELER YAPALIM\u2026 (15)"},"content":{"rendered":"<p><strong>BESLENME ALI\u015eKANLIKLARIMIZI NASIL DE\u011e\u0130\u015eT\u0130REB\u0130L\u0130R\u0130Z <\/strong><\/p>\n<p><strong>Bilin\u00e7li ya da bilin\u00e7siz olarak tekrar tekrar yaparak s\u00fcrekli hale getirdi\u011fimiz her t\u00fcrl\u00fc davran\u0131\u015fa al\u0131\u015fkanl\u0131k diyebiliriz. Bana g\u00f6re \u00f6\u011fle yeme\u011fi ve a\u015f\u0131r\u0131 \u015fekilde tatl\u0131, kahve, \u00e7ay veya ba\u015fka bir yiyecek ya da i\u00e7ecek d\u00fc\u015fk\u00fcnl\u00fc\u011f\u00fcn\u00fcn nedenlerinden birisi de \u201cba\u011f\u0131ml\u0131l\u0131k haline getirilmi\u015f<\/strong> <strong>al\u0131\u015fkanl\u0131k\u201d olmas\u0131d\u0131r. <\/strong><\/p>\n<p><strong>Yeme al\u0131\u015fkanl\u0131klar\u0131m\u0131z\u0131 s\u00fcrd\u00fcr\u00fcrken genellikle bedenimizin \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayan fabrika ayarlar\u0131n\u0131 hi\u00e7 dikkate almay\u0131z. Halbuki bedenimiz Allah\u2019\u0131n koydu\u011fu fabrika ayarlar\u0131n\u0131n ilkelerini izleyerek \u00e7al\u0131\u015f\u0131r. Ama biz al\u0131\u015fkanl\u0131klar\u0131- m\u0131z la v\u00fccudumuza tembelli\u011fi ve a\u015f\u0131r\u0131 yemeyi \u00f6\u011freterek baz\u0131 \u015feylere ba\u011f\u0131ml\u0131 hale getiririz.<\/strong><\/p>\n<p><strong>Ba\u011f\u0131ml\u0131l\u0131klar\u0131m\u0131zdan da \u201cirade ve azimle m\u00fccadele edilmedi\u011fi s\u00fcrece kolay kolay kurtulamay\u0131z.\u201d E\u011fer doymak bilmiyor ve baz\u0131 \u015feylere a\u015f\u0131r\u0131 d\u00fc\u015fk\u00fcnl\u00fc\u011f\u00fcn\u00fcz\u00fc b\u0131rakmak istiyorsan\u0131z kendinize sorun. \u201cGer\u00e7ekten sevdi\u011finiz i\u00e7in mi yiyip i\u00e7iyorsunuz,\u201d yoksa \u201csizi yemeye sevk eden, harekete ge\u00e7iren herhangi bir fakt\u00f6r m\u00fc var?\u201d <\/strong><\/p>\n<p><strong>Asl\u0131nda her insan\u0131 \u00f6l\u00e7\u00fcs\u00fcz yemeye sevk eden, yeme duygusunu tetikleyen neden ya da nedenler vard\u0131r. ABD\u2019de yap\u0131lan bir ara\u015ft\u0131rma, 12 ana tetikleyici fakt\u00f6r oldu\u011funu ortaya koymu\u015ftur.<\/strong><\/p>\n<p><strong>&#8211; Gerilim&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;..%91<\/strong><\/p>\n<p><strong>&#8211; S\u00fcrekli bir \u015feyler yeme d\u00fc\u015f\u00fcncesi&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230; %84<\/strong><\/p>\n<p><strong>&#8211; Tek ba\u015f\u0131na olmak. &#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230; %78<\/strong><\/p>\n<p><strong>\u00a0-Belirli yiyecekleri ba\u011f\u0131ml\u0131l\u0131k haline getirmek. &#8230;&#8230;&#8230;&#8230;&#8230;&#8230;.. %78<\/strong><\/p>\n<p><strong>&#8211; Yemekler hakk\u0131nda d\u00fc\u015f\u00fcnmek. &#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;. %75<\/strong><\/p>\n<p><strong>&#8211; Evde bulunmak. &#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230; %72<\/strong><\/p>\n<p><strong>&#8211; Kendini yaln\u0131z hissetmek, can s\u0131k\u0131nt\u0131s\u0131. &#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;. \u00a0%59<\/strong><\/p>\n<p><strong>&#8211; A\u00e7l\u0131k hissi. &#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230; %44<\/strong><\/p>\n<p><strong>&#8211; Alkol t\u00fcketimi&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;.. %44<\/strong><\/p>\n<p><strong>&#8211; Sevgili olma potansiyeli olan biri ile yeme\u011fe \u00e7\u0131kmak. &#8230;&#8230; \u00a0\u00a0\u00a0%25<\/strong><\/p>\n<p><strong>&#8211; Bir partiye gitmek&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;. \u00a0%22<\/strong><\/p>\n<p><strong>Yukar\u0131daki ara\u015ft\u0131rmada belirtilen fakt\u00f6rlerin d\u0131\u015f\u0131nda, <\/strong><\/p>\n<p><strong>-A\u00e7l\u0131kla susuzluk hissinin kar\u0131\u015ft\u0131r\u0131lmas\u0131, <\/strong><\/p>\n<p><strong>-\u00c7in tuzu gibi toksik katk\u0131 maddeleri vas\u0131tas\u0131 ile doyma merkezinin bloke edilmesi, <\/strong><\/p>\n<p><strong>-Bulundu\u011funuz ortamda bulunan yemek kokular\u0131,<\/strong><\/p>\n<p><strong>-Ba\u015fkalar\u0131 taraf\u0131ndan yap\u0131lan ikramlar gibi,<\/strong><\/p>\n<p><strong>\u0130nsan\u0131 yemeye sevk edecek, i\u015ftah\u0131n\u0131 kabartacak yukar\u0131da sayd\u0131\u011f\u0131m\u0131z nedenlerin d\u0131\u015f\u0131nda ba\u015fka fakt\u00f6rler de olabilir. <\/strong><\/p>\n<p><strong>Burada \u00f6nemli olan, yemek yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131 de\u011fi\u015ftirerek kilo vermek isteyen her insan\u0131n, yemek konusunda &#8220;i\u015ftah\u0131n\u0131 kabartan tetikleyici fakt\u00f6rleri&#8221; tespit ederek, yeme\u011fe kar\u015f\u0131 savunmas\u0131z oldu\u011fu zaman\u0131 ya da durumlar\u0131 bilmesidir. <\/strong><\/p>\n<p><strong>\u00c7\u00fcnk\u00fc yanl\u0131\u015flar\u0131m\u0131z\u0131 fark ederek, do\u011frular\u0131 yapmaya karar verip &#8220;d\u00fc\u015f\u00fcnce baz\u0131nda kendimizi \u015fartland\u0131rmam\u0131z halinde,&#8221; beynimizin g\u00fcc\u00fcn\u00fc olumlu y\u00f6nde kullanarak, yanl\u0131\u015flardan kurtulmam\u0131z \u00e7ok daha kolay ve h\u0131zl\u0131 olacakt\u0131r. Ancak karar verdi\u011finiz andan itibaren d\u00fczeltmek ya da b\u0131rakmak istedi\u011finiz yanl\u0131\u015f\u0131n yerine, mutlaka do\u011fru bir davran\u0131\u015f al\u0131\u015fkanl\u0131\u011f\u0131 kazanmal\u0131s\u0131n\u0131z.<\/strong><\/p>\n<p><strong>Kitap okumak, \u015fiir veya \u00f6yk\u00fc yazmak, resim yapmak, farkl\u0131 fizik[1]sel aktivitelerde bulunmak, sosyal \u00e7evremizi geni\u015fletmek gibi basit ama etkili yeni ve de\u011fi\u015fik me\u015fgaleler edinebiliriz. <\/strong><\/p>\n<p><strong>Ya\u015fant\u0131m\u0131z\u0131 daha farkl\u0131, daha d\u00fczenli bir \u015fekle sokmam\u0131z halinde (bir s\u00fcre sonra) sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in kesinlikle tehlikeli ve kilo almam\u0131za neden olan g\u0131dalar ile alkol veya sigara gibi korkun\u00e7 derecede zararl\u0131 al\u0131\u015fkanl\u0131klar\u0131, hayat\u0131m\u0131zdan \u00e7\u0131kard\u0131\u011f\u0131m\u0131z g\u00f6r\u00fclecektir. Yeter ki samimi olarak karar verip beyin g\u00fcc\u00fcn\u00fc olumlu y\u00f6nde kullanarak, en az 21 &#8211; 28 g\u00fcn s\u00fcreyle hi\u00e7 ara vermeden uygulayal\u0131m. <\/strong><\/p>\n<p><strong>\u00c7\u00fcnk\u00fc bir insan\u0131n, herhangi bir \u015feye ba\u011f\u0131ml\u0131 hale gelmesi, herhangi bir \u015feyi al\u0131\u015fkanl\u0131k haline getirmesi ya da al\u0131\u015fkanl\u0131klar\u0131ndan vaz ge\u00e7erek ba\u011f\u0131ml\u0131l\u0131ktan kurtulma s\u00fcresi 21 &#8211; 28 g\u00fcn civar\u0131nda bir zaman al\u0131r. (uyu\u015fturucu veya alkol ba\u011f\u0131ml\u0131lar\u0131n\u0131n durumu farkl\u0131d\u0131r) <\/strong><\/p>\n<p><strong>Ayr\u0131ca serotonin ve dopamin hormonlar\u0131n\u0131n salg\u0131s\u0131n\u0131 art\u0131racak daha sa\u011fl\u0131kl\u0131 g\u0131dalarla beslenmeye dikkat etmemiz de \u00f6nemlidir. \u00c7\u00fcnk\u00fc \u015fikayet\u00e7i oldu\u011fumuz al\u0131\u015fkanl\u0131klar\u0131n pek \u00e7o\u011fundan vazge\u00e7ememe nedenimiz, beynimizde salg\u0131lanan serotonin ve dopamin hormonlar\u0131n\u0131n yetersizli\u011fidir. <\/strong><\/p>\n<p><strong>\u00d6zet olarak sa\u011fl\u0131\u011f\u0131n\u0131za zararl\u0131, k\u00f6t\u00fc diye tan\u0131mlayabilece\u011finiz her t\u00fcrl\u00fc al\u0131\u015fkanl\u0131\u011f\u0131 b\u0131rakabilmek i\u00e7in:<\/strong><\/p>\n<p><strong>-Vazge\u00e7mek istedi\u011finiz al\u0131\u015fkanl\u0131\u011f\u0131n sa\u011fl\u0131\u011f\u0131n\u0131za zarar verdi\u011fine \u00f6ncelikle ve kesinlikle kendiniz inanmal\u0131s\u0131n\u0131z.<\/strong><\/p>\n<p><strong>-Al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 tetikleyen fakt\u00f6rleri mutlaka belirlemelisiniz.<\/strong><\/p>\n<p><strong>-Al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirme konusunda, irade g\u00fcc\u00fcn\u00fcz\u00fc kullanarak kararl\u0131 ve planl\u0131 bir \u015fekilde \u0131srarc\u0131 olmal\u0131s\u0131n\u0131z. <\/strong><\/p>\n<p><strong>Kararl\u0131 olman\u0131z halinde bir s\u00fcre sonra azmin elinden hi\u00e7bir \u015feyin kurtulmad\u0131\u011f\u0131n\u0131 kesinlikle g\u00f6receksiniz.<\/strong><\/p>\n<p><strong>Ramazan ay\u0131 ve Cuma g\u00fcn\u00fcn\u00fcn sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in daha iyi al\u0131\u015fkanl\u0131klar kazanmam\u0131za vesile olmas\u0131 dile\u011fiyle\u2026<\/strong><\/p>\n<p><strong>\u00dcmit YURTKURAN<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>BESLENME ALI\u015eKANLIKLARIMIZI NASIL DE\u011e\u0130\u015eT\u0130REB\u0130L\u0130R\u0130Z Bilin\u00e7li ya da bilin\u00e7siz olarak tekrar tekrar yaparak s\u00fcrekli hale getirdi\u011fimiz her t\u00fcrl\u00fc davran\u0131\u015fa al\u0131\u015fkanl\u0131k diyebiliriz. Bana g\u00f6re \u00f6\u011fle yeme\u011fi ve a\u015f\u0131r\u0131 \u015fekilde tatl\u0131, kahve, \u00e7ay veya ba\u015fka bir yiyecek ya da i\u00e7ecek d\u00fc\u015fk\u00fcnl\u00fc\u011f\u00fcn\u00fcn nedenlerinden birisi de \u201cba\u011f\u0131ml\u0131l\u0131k haline getirilmi\u015f al\u0131\u015fkanl\u0131k\u201d olmas\u0131d\u0131r. Yeme al\u0131\u015fkanl\u0131klar\u0131m\u0131z\u0131 s\u00fcrd\u00fcr\u00fcrken genellikle bedenimizin \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayan fabrika ayarlar\u0131n\u0131 &#8230;<\/p>\n","protected":false},"author":2,"featured_media":3110,"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":[1,198,80,192,82,113,114,115,215],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>SA\u011eLIKLI YA\u015eAMAK \u0130\u00c7\u0130N NELER YAPALIM\u2026 (15) - 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\/2023\/03\/24\/saglikli-yasamak-icin-neler-yapalim-15\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SA\u011eLIKLI YA\u015eAMAK \u0130\u00c7\u0130N NELER YAPALIM\u2026 (15) - UMUT AGAC\u0130\" \/>\n<meta property=\"og:description\" content=\"BESLENME ALI\u015eKANLIKLARIMIZI NASIL DE\u011e\u0130\u015eT\u0130REB\u0130L\u0130R\u0130Z Bilin\u00e7li ya da bilin\u00e7siz olarak tekrar tekrar yaparak s\u00fcrekli hale getirdi\u011fimiz her t\u00fcrl\u00fc davran\u0131\u015fa al\u0131\u015fkanl\u0131k diyebiliriz. 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