{"id":3241,"date":"2026-03-18T10:56:17","date_gmt":"2026-03-18T07:56:17","guid":{"rendered":"https:\/\/ekonomievreni.com\/?p=3241"},"modified":"2026-03-18T10:56:19","modified_gmt":"2026-03-18T07:56:19","slug":"nedeni-irade-eksikligi-degil-degisen-hormonlar","status":"publish","type":"post","link":"https:\/\/ekonomievreni.com\/?p=3241","title":{"rendered":"Nedeni irade eksikli\u011fi de\u011fil, de\u011fi\u015fen hormonlar!"},"content":{"rendered":"

\u00dcsk\u00fcdar \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc\u2019nden Ar\u015f. G\u00f6r. Ekin \u00c7evik,\u00a0<\/strong>bir ay s\u00fcren oru\u00e7 ibadetinin ard\u0131ndan Ramazan Bayram\u0131\u2019nda artan tatl\u0131 t\u00fcketimini de\u011ferlendirdi.<\/p>\n

G\u00f6rkemli bayram sofralar\u0131 biyolojik bir s\u0131nav<\/strong><\/p>\n

Ramazan Bayram\u0131\u2019n\u0131n, toplumumuzda “\u015eeker Bayram\u0131” olarak da an\u0131lmas\u0131yla daha en ba\u015f\u0131ndan zihnimizde tatl\u0131 ve \u015fekerleme \u00e7a\u011fr\u0131\u015f\u0131mlar\u0131 uyand\u0131rd\u0131\u011f\u0131n\u0131 dile getiren Ar\u015f. G\u00f6r. Ekin \u00c7evik, \u201cAncak bir ay s\u00fcren oru\u00e7 ibadetinin ard\u0131ndan kurulan o g\u00f6rkemli bayram sofralar\u0131, sadece k\u00fclt\u00fcrel bir gelenek de\u011fil, ayn\u0131 zamanda v\u00fccudumuz i\u00e7in biyolojik bir s\u0131nav niteli\u011fi ta\u015f\u0131yor. Yap\u0131lan ara\u015ft\u0131rmalar, Ramazan ay\u0131 boyunca beslenme d\u00fczenindeki de\u011fi\u015fimlerin bayram sabah\u0131 kap\u0131m\u0131z\u0131 farkl\u0131 bir hormonal tabloyla \u00e7ald\u0131\u011f\u0131n\u0131 g\u00f6steriyor.\u201d dedi.<\/p>\n

Biyolojik olarak daha a\u00e7 hissediyoruz<\/strong><\/p>\n

Pek \u00e7ok ki\u015finin bayramda i\u015ftah\u0131na hakim olamamaktan \u015fikayet etse de bilimin, bu durumun sadece iradeyle ilgili olmad\u0131\u011f\u0131n\u0131 kan\u0131tlad\u0131\u011f\u0131n\u0131 s\u00f6yleyen Ar\u015f. G\u00f6r. Ekin \u00c7evik, \u201cRamazan sonunda, v\u00fccudumuzda \u2018a\u00e7l\u0131k hormonu\u2019 olarak bilinen ghrelin seviyelerinde belirgin bir art\u0131\u015f ya\u015fan\u0131rken; tokluk hissi veren leptin hormonunda ise hafif bir d\u00fc\u015f\u00fc\u015f g\u00f6zleniyor. Yani biyolojik olarak hem daha a\u00e7 hissediyoruz hem de doyma sinyali beynimize normalden daha ge\u00e7 ula\u015f\u0131yor. V\u00fccudumuz adeta \u2018depolar\u0131 doldur\u2019 komutu verirken, ins\u00fclin dengesi de bu ani \u015feker y\u00fcklemesiyle sars\u0131lmaya a\u00e7\u0131k hale geliyor.\u201d diye konu\u015ftu.<\/p>\n

A\u015f\u0131r\u0131 tatl\u0131 iste\u011fi de\u011fi\u015fen hormonlar\u0131n do\u011fal bir sonucu<\/strong><\/p>\n

Bayramda a\u015f\u0131r\u0131 tatl\u0131 t\u00fcketme iste\u011finin asl\u0131nda de\u011fi\u015fen hormonlar\u0131n do\u011fal bir sonucu oldu\u011funu kaydeden Ar\u015f. G\u00f6r. Ekin \u00c7evik, bu biyolojik i\u015ftah dalgas\u0131n\u0131 y\u00f6netme ve fark\u0131ndal\u0131kla yemenin ise bayram\u0131 sa\u011fl\u0131kl\u0131 atlatman\u0131n anahtar\u0131 oldu\u011funu s\u00f6yledi.<\/p>\n

Ramazan ay\u0131 boyunca v\u00fccudun, bazal metabolizma h\u0131z\u0131n\u0131 ve enerji kullan\u0131m\u0131n\u0131 d\u00fc\u015f\u00fck bir tempoya g\u00f6re kalibre etti\u011fini dile getiren Ar\u015f. G\u00f6r. Ekin \u00c7evik, \u201cBayramla birlikte ba\u015flayan ani ve y\u00fcksek glisemik indeksli tatl\u0131 t\u00fcketimi, pankreas\u0131n \u00fczerinde ciddi bir akut stres yarat\u0131r. Kan \u015fekeri h\u0131zla y\u00fckselirken, v\u00fccut bu durumu dengelemek i\u00e7in hiper-ins\u00fclinemi (a\u015f\u0131r\u0131 ins\u00fclin salg\u0131lanmas\u0131) tepkisi verir. Bu ani dalgalanma, sadece enerji d\u00fc\u015f\u00fckl\u00fc\u011f\u00fcne de\u011fil, damar endotel yap\u0131s\u0131nda (damar i\u00e7 zar\u0131) mikroskobik hasarlara ve oksidatif strese yol a\u00e7abilir.\u201d ifadesinde bulundu.<\/p>\n

Diyabet ve kalp hastalar\u0131 i\u00e7in ‘k\u0131rm\u0131z\u0131 \u00e7izgiler’<\/strong><\/p>\n

\u00d6zellikle diyabet, ins\u00fclin direnci ve kalp hastalar\u0131 i\u00e7in bayram\u0131n “tad\u0131ml\u0131k” ile “doyumluk” aras\u0131ndaki ince \u00e7izginin hayati \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131 bir d\u00f6nem oldu\u011funun alt\u0131n\u0131 \u00e7izen Ar\u015f. G\u00f6r. Ekin \u00c7evik, \u201cEn b\u00fcy\u00fck k\u0131rm\u0131z\u0131 \u00e7izgi, tatl\u0131y\u0131 tek ba\u015f\u0131na ve a\u00e7 karn\u0131na t\u00fcketmektir. Tatl\u0131 mutlaka ana yeme\u011fin ard\u0131ndan, lifli g\u0131dalar (sebze) ve proteinlerle birlikte t\u00fcketilmelidir. Bu, \u015fekerin kana kar\u0131\u015fma h\u0131z\u0131n\u0131 yava\u015flat\u0131r. \u015eerbetli ve hamurlu tatl\u0131lar yerine s\u00fctl\u00fc veya meyveli tatl\u0131lar tercih edilmelidir. Ancak \u2018\u015feker ilavesiz\u2019 olsa dahi meyve \u015fekerinin de ins\u00fclini y\u00fckseltti\u011fi unutulmamal\u0131d\u0131r.\u00a0Tatl\u0131n\u0131n yan\u0131nda i\u00e7ilen asitli\/\u015fekerli i\u00e7ecekler glisemik y\u00fck\u00fc ikiye katlar. Yan\u0131nda sadece su, sade maden suyu veya ayran tercih edilmelidir. Haz\u0131r tatl\u0131lar ve hamur i\u015fleri sadece \u015feker de\u011fil, gizli sodyum ve trans ya\u011f da i\u00e7erir. Bu durum kan bas\u0131nc\u0131n\u0131 (tansiyonu) aniden y\u00fckselterek kalbe binen y\u00fck\u00fc art\u0131rabilir.\u201d \u015feklinde konu\u015ftu.<\/p>\n

Porsiyonu elinizle \u00f6l\u00e7\u00fcn!<\/strong><\/p>\n

\u015eerbetli tatl\u0131lar\u0131n basit karbonhidrat ve y\u00fcksek fruktoz i\u00e7eri\u011fiyle “bo\u015f enerji” s\u0131n\u0131f\u0131nda oldu\u011funu, s\u00fctl\u00fc tatl\u0131lar\u0131n ise protein ve kalsiyum sayesinde kan \u015fekerini daha yava\u015f y\u00fckseltti\u011fini s\u00f6yleyen Ekin \u00c7evik, \u015f\u00f6yle devam etti:<\/p>\n

\u201cPuding, muhallebi veya meyve salatas\u0131 gibi kaseyle yenen tatl\u0131lar i\u00e7in ideal porsiyon k\u00fc\u00e7\u00fck bir kaseye denk gelen bir avu\u00e7 i\u00e7i kadard\u0131r. Taze meyveler veya hafif meyve bazl\u0131 tatl\u0131lar i\u00e7in bir yumruk b\u00fcy\u00fckl\u00fc\u011f\u00fc idealdir. Baklava, kaday\u0131f gibi enerji yo\u011funlu\u011fu \u00e7ok y\u00fcksek \u015ferbetli tatl\u0131larda ise \u00f6l\u00e7\u00fc, birle\u015ftirilmi\u015f iki parma\u011f\u0131n\u0131z (i\u015faret ve orta parmak) geni\u015fli\u011finde ve uzunlu\u011funda olmal\u0131d\u0131r. Bu \u00f6l\u00e7\u00fc, yakla\u015f\u0131k 40-50 graml\u0131k (165-170 kalori) bir porsiyona denk gelir ve kar\u015f\u0131l\u0131\u011f\u0131 olan 1-2 adet orta boy baklava dilimi genellikle yeterli bir porsiyondur. \u015eerbetli tatl\u0131lar y\u00fcksek oranda ya\u011f i\u00e7erdi\u011fi i\u00e7in porsiyonun kal\u0131nl\u0131\u011f\u0131 ba\u015fparma\u011f\u0131n\u0131z\u0131n bo\u011fumunu ge\u00e7memelidir. E\u011fer tatl\u0131 daha kal\u0131nsa (\u00f6rne\u011fin havu\u00e7 dilimi baklava), boyutu k\u00fc\u00e7\u00fcltmek gerekir. Bir dilim kekin porsiyonu, avucunuzun ayas\u0131 (parmaklar hari\u00e7 orta k\u0131s\u0131m) b\u00fcy\u00fckl\u00fc\u011f\u00fcnde ve yakla\u015f\u0131k bir parmak kal\u0131nl\u0131\u011f\u0131nda olmal\u0131d\u0131r.\u201d<\/p>\n

Bayram ziyaretlerinde “se\u00e7ici denge” stratejisi<\/strong><\/p>\n

Sosyal bask\u0131y\u0131 ve yo\u011fun ikramlar\u0131 y\u00f6netmek i\u00e7in k\u00fclt\u00fcrel ikramlar\u0131 tamamen reddetmek yerine ‘se\u00e7ici denge’ stratejisi uygulanmas\u0131n\u0131 tavsiye eden Ekin \u00c7evik, \u201cG\u00fcnl\u00fck toplam ilave \u015feker al\u0131m\u0131, toplam kalori ihtiyac\u0131n\u0131n %5-10\u2019unu ge\u00e7memelidir. Bu da yeti\u015fkin bir birey i\u00e7in g\u00fcnde ortalama 2 dilim baklava veya muadili bir tatl\u0131ya tekab\u00fcl eder. Birden fazla ziyaret yap\u0131lacaksa, ikramlar \u2018payla\u015f\u0131larak\u2019 t\u00fcketilmelidir (\u00f6rne\u011fin; bir evde yar\u0131m dilim baklava, di\u011ferinde k\u00fc\u00e7\u00fck bir kase s\u00fctl\u00fc tatl\u0131 gibi). V\u00fccudunuzun \u015feker dengesini sarsmamak i\u00e7in kendinize bir “tatl\u0131 se\u00e7im hiyerar\u015fisi” olu\u015fturabilirsiniz. Birinci tercih; meyveli veya s\u00fctl\u00fc tatl\u0131lar (g\u00fclla\u00e7, s\u00fctla\u00e7, kazandibi gibi hafif se\u00e7enekler). \u0130kinci tercih; \u015feker ilavesiz, kuru meyvelerle (incir dolmas\u0131 gibi) haz\u0131rlanm\u0131\u015f do\u011fal tatl\u0131lar. S\u0131n\u0131rl\u0131 tercih; \u015ferbetli ve hamurlu tatl\u0131lar (baklava, kaday\u0131f).\u201d dedi.<\/p>\n

A\u015f\u0131r\u0131 \u015feker t\u00fcketimi \u2018yemek sonras\u0131 \u00e7\u00f6k\u00fc\u015f\u00fc\u2019 denilen a\u011f\u0131r uyku haline yol a\u00e7\u0131yor<\/strong><\/p>\n

A\u015f\u0131r\u0131 \u015feker t\u00fcketiminin klinik etkileri hakk\u0131nda \u00e7arp\u0131c\u0131 detaylar veren Ekin \u00c7evik,\u00a0\u201cK\u0131sa vadede,\u00a0<\/strong>yo\u011fun \u015feker al\u0131m\u0131 sonras\u0131 ins\u00fclin tavan yapar. Bu a\u015f\u0131r\u0131 tepki, kan \u015fekerinin normalin alt\u0131na d\u00fc\u015fmesine neden olarak; titreme, so\u011fuk terleme, ba\u015f d\u00f6nmesi ve ani ac\u0131kma hissini tetikleyebilir. Kan \u015fekerindeki sert dalgalanmalar, n\u00f6ronal aktiviteyi etkileyerek konsantrasyon g\u00fc\u00e7l\u00fc\u011f\u00fc ve \u2018yemek sonras\u0131 \u00e7\u00f6k\u00fc\u015f\u00fc\u2019 dedi\u011fimiz a\u011f\u0131r uyku haline yol a\u00e7abilir. \u015eeker molek\u00fclleri, fiziksel yap\u0131lar\u0131 gere\u011fi suyu kendilerine \u00e7ekme \u00f6zelli\u011fine sahiptir ve bu nedenle ba\u011f\u0131rsaklara s\u0131v\u0131 \u00e7ekilir. Bu da bayramda s\u0131k\u00e7a rastlanan \u015fi\u015fkinlik, gaz ve diyare (ishal) \u015fikayetlerine neden olabilir.\u201d diye konu\u015ftu.<\/p>\n

\u015eeker karaci\u011feri ya\u011fland\u0131r\u0131yor<\/strong><\/p>\n

\u00a0Uzun vadede ise s\u00fcrekli tekrarlanan y\u00fcksek \u015feker d\u00f6ng\u00fcs\u00fcn\u00fcn; visseral (i\u00e7 organ) ya\u011flanmay\u0131 art\u0131rd\u0131\u011f\u0131n\u0131, leptin direncini tetikleyerek obeziteye zemin haz\u0131rlad\u0131\u011f\u0131n\u0131 kaydeden Ekin \u00c7evik, \u201cBuna ba\u011fl\u0131 olarak hiperins\u00fclinemi dedi\u011fimiz kanda ins\u00fclin seviyelerinin s\u00fcrekli y\u00fcksek olmas\u0131 durumu, h\u00fccrelerin bu hormona duyars\u0131zla\u015fmas\u0131na neden olur. Bu nedenle, pankreas yorulur ve \u015feker hastal\u0131\u011f\u0131 kronikle\u015fmi\u015f olur. Fazla fruktoz sadece karaci\u011ferde i\u015flenir. Kapasite a\u015f\u0131ld\u0131\u011f\u0131nda karaci\u011fer bu \u015fekeri ya\u011fa d\u00f6n\u00fc\u015ft\u00fcr\u00fcr; bu da alkole ba\u011fl\u0131 olmayan karaci\u011fer ya\u011flanmas\u0131na (NAFLD) yol a\u00e7ar. Y\u00fcksek \u015feker, LDL (k\u00f6t\u00fc kolesterol) par\u00e7ac\u0131klar\u0131n\u0131 k\u00fc\u00e7\u00fclterek damar duvar\u0131na yap\u0131\u015fmas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r ve trigliseridleri y\u00fckseltir. Bu durum, damar sertli\u011fi (ateroskleroz) riskini do\u011frudan art\u0131r\u0131r. Kandaki ani glikoz art\u0131\u015f\u0131, sitokin ad\u0131 verilen iltihap yap\u0131c\u0131 maddelerin sal\u0131n\u0131m\u0131n\u0131 tetikleyerek eklem a\u011fr\u0131lar\u0131n\u0131 veya mevcut \u00f6demleri art\u0131rabilir. \u015eeker molek\u00fclleri proteinlere ba\u011flanarak \u2018Geli\u015fmi\u015f Glikasyon Son \u00dcr\u00fcnleri\u2019 olu\u015fturur. Bu s\u00fcre\u00e7 cildin kolajen yap\u0131s\u0131n\u0131 bozar (erken k\u0131r\u0131\u015f\u0131kl\u0131k) ve damar esnekli\u011fini kaybettirir.\u201d ifadelerinde bulundu.<\/p>\n

\u015eekerin panzehiri bol su ve y\u00fcr\u00fcy\u00fc\u015f<\/strong><\/p>\n

Tatl\u0131 t\u00fcketiminin neden oldu\u011fu metabolik y\u00fck\u00fc hafifletmenin iki temel yolunun ‘su t\u00fcketimi’ ve ‘fiziksel aktivite’ oldu\u011funu belirten Ar\u015f. G\u00f6r. Ekin \u00c7evik, \u201cYo\u011fun \u015feker ve karbonhidrat al\u0131m\u0131, v\u00fccutta \u2018ozmotik y\u00fck\u2019 yaratarak h\u00fccrelerin su dengesini bozar ve b\u00f6breklerin fazla glikozu s\u00fczmek i\u00e7in normalden fazla \u00e7al\u0131\u015fmas\u0131na neden olur. Bu s\u00fcre\u00e7te yeterli su t\u00fcketmek, sadece susuzlu\u011fu gidermekle kalmaz; kandaki \u015feker konsantrasyonunu seyrelterek b\u00f6breklerin y\u00fck\u00fcn\u00fc hafifletir ve \u015fekerin idrar yoluyla at\u0131m\u0131n\u0131 destekler. Ayr\u0131ca, tatl\u0131 t\u00fcketimiyle birlikte v\u00fccudun tuttu\u011fu \u00f6demin at\u0131lmas\u0131 ve ba\u011f\u0131rsaklarda \u015feker kaynakl\u0131 olu\u015fabilecek \u015fi\u015fkinlik, gaz gibi sindirim \u015fikayetlerinin minimize edilmesi i\u00e7in su, en do\u011fal ve etkili \u00e7\u00f6z\u00fcmd\u00fcr. G\u00fcn boyu k\u00fc\u00e7\u00fck yudumlarla yayg\u0131n bir \u015fekilde i\u00e7ilen 2,5-3 litre su, bayram sonras\u0131 olu\u015fabilecek \u2018metabolik yorgunlu\u011fun\u2019 \u00f6n\u00fcne ge\u00e7mek i\u00e7in temel \u015fartt\u0131r.\u201d dedi.<\/p>\n

\u2018Tasarruf moduna\u2019 giren metabolizmay\u0131 yeniden canland\u0131rmak i\u00e7in y\u00fcr\u00fcy\u00fc\u015f \u015fart<\/strong><\/p>\n

Tatl\u0131 bir ikram\u0131n ard\u0131ndan yap\u0131lan hafif tempolu bir y\u00fcr\u00fcy\u00fc\u015f\u00fcn, v\u00fccudun ins\u00fclin hormonuna olan ihtiyac\u0131 azaltan sihirli bir mekanizmay\u0131 devreye soktu\u011funu kaydeden Ekin \u00c7evik, \u201cKaslar hareket halindeyken, kandaki glikozu ins\u00fclinin rehberli\u011fine ihtiya\u00e7 duymadan do\u011frudan yak\u0131t olarak kullanmaya ba\u015flar; bu da kan \u015fekerindeki ani ve keskin y\u00fckseli\u015flerin \u00f6n\u00fcne ge\u00e7er. Yemeklerden yakla\u015f\u0131k 15-20 dakika sonra yap\u0131lacak k\u0131sa bir y\u00fcr\u00fcy\u00fc\u015f hem pankreas\u0131n \u00fczerindeki bask\u0131y\u0131 azalt\u0131r hem de bayram\u0131n getirdi\u011fi enerji fazlas\u0131n\u0131n ya\u011f olarak depolanmas\u0131n\u0131 engeller. Hareket etmek, sadece \u2018kalori\u2019 yakmak de\u011fil, uzun s\u00fcreli a\u00e7l\u0131k d\u00f6neminden \u00e7\u0131kan ve \u2018tasarruf moduna\u2019 giren metabolizmay\u0131 yeniden canland\u0131rarak enerji seviyenizi g\u00fcn boyu dengede tutmakt\u0131r.\u201d \u015feklinde s\u00f6zlerini tamamlad\u0131.<\/p>\n

\u00a0<\/p>\n

Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00dcsk\u00fcdar \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc\u2019nden Ar\u015f.<\/p>\n","protected":false},"author":1,"featured_media":3242,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[],"class_list":["post-3241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts\/3241","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3241"}],"version-history":[{"count":1,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts\/3241\/revisions"}],"predecessor-version":[{"id":3243,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts\/3241\/revisions\/3243"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/media\/3242"}],"wp:attachment":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}