\n
A\u011f\u0131r bir yemekten sonra kendinizi uykulu veya yorgun hissetti\u011finiz oldu mu? Bu uyu\u015fukluk hissi \u015fu \u015fekilde bilinir: yemek sonras\u0131 uyu\u015fukluk<\/b> ve \u00f6zellikle karbonhidrat ve ya\u011f a\u00e7\u0131s\u0131ndan zengin ve bol miktarda yemek yendi\u011finde, v\u00fccudumuzun enerji seviyesindeki d\u00fc\u015f\u00fc\u015ft\u00fcr.<\/p>\n
Beslenme Uzman\u0131 Itxaso Erasun Gorostidi, glikozun metabolik sa\u011fl\u0131\u011f\u0131 nas\u0131l etkiledi\u011fini analiz eden dijital \u00e7\u00f6z\u00fcm Glucovibes ile el ele, bu uyu\u015fuklu\u011fu anlamak ve bundan ka\u00e7\u0131nmaya \u00e7al\u0131\u015fmak i\u00e7in 10 anahtar geli\u015ftiriyor:<\/p>\n
1. Uyu\u015fukluk, yemek yedikten sonra artan \u00f6znel bir deneyimdir.<\/b><\/p>\n
Ancak v\u00fccudumuz her besine ayn\u0131 \u015fekilde tepki vermiyor. Karbonhidrat ve ya\u011f bak\u0131m\u0131ndan zengin olan paella, risotto, lazanya, makarna gibi besinlerle v\u00fccudumuz daha da depresif hale gelir ve uyu\u015fukluk hali ortaya \u00e7\u0131kar. Ancak makro besinler a\u00e7\u0131s\u0131ndan dengeli veya protein a\u00e7\u0131s\u0131ndan zengin \u00f6\u011f\u00fcnler, \u00f6rne\u011fin f\u0131r\u0131nda veya \u0131zgarada pi\u015fmi\u015f bal\u0131k veya sebzeli ve yumrulu et, uyu\u015fukluk hissini azalt\u0131r.<\/p>\n
2. Yemekten sonra kan, mide-ba\u011f\u0131rsak sistemine gider.<\/b><\/p>\n
Yemekten sonra sindirimin kolayla\u015ft\u0131r\u0131lmas\u0131 ve emilen besinlerin h\u00fccre ve dokulara ta\u015f\u0131nmas\u0131 i\u00e7in kan, mide-ba\u011f\u0131rsak sistemine y\u00f6nlendirilir. Bu durum beynimize daha az kan gitmesine neden olur ve bu da uyu\u015fuklu\u011fa sebep olur.<\/p>\n
3. B\u00fcy\u00fck miktarda yemekten sonra reaktif hipoglisemi g\u00f6r\u00fclebilir.<\/b><\/p>\n
Reaktif hipoglisemi, normalde y\u00fcksek karbonhidrat al\u0131m\u0131 ve\/veya lif eksikli\u011fine ba\u011fl\u0131 hiperglisemi sonras\u0131nda ortaya \u00e7\u0131kan hipoglisemik bir olayd\u0131r (kan \u015fekerinin 70 mg\/dl\u2019nin alt\u0131na d\u00fc\u015fmesi). Bu durum, ins\u00fcline olan b\u00fcy\u00fck ihtiya\u00e7la ili\u015fkilidir ve bu da kan \u015fekeri seviyesinin yemekten \u00f6nceki seviyenin alt\u0131na d\u00fc\u015fmesine, uyu\u015fuklu\u011fa, can s\u0131k\u0131nt\u0131s\u0131na hatta bir \u00f6nceki \u00f6\u011f\u00fcn bittikten hemen sonra yemek yeme iste\u011fine neden olabilir.<\/p>\n
4. B\u00fct\u00fcn karbonhidratlar ayn\u0131 faydalar\u0131 sa\u011flamaz.<\/b><\/p>\n
Karbonhidratlar v\u00fccudumuz i\u00e7in sindirimi daha karma\u015f\u0131k olmas\u0131na ra\u011fmen sa\u011fl\u0131kl\u0131 beslenmenin s\u00fcrd\u00fcr\u00fclebilmesi i\u00e7in gereklidir. Uyku halinin ya\u015fanmamas\u0131 i\u00e7in kan \u015fekeri d\u00fczeyini dengede tutacak \u015fekilde karbonhidrat ve protein al\u0131m\u0131n\u0131n ayarlanmas\u0131 yeterli olacakt\u0131r. Bunun i\u00e7in yumrular, meyveler, tam tah\u0131llar, baklagiller gibi kompleks karbonhidratlara \u00f6ncelik verin.<\/p>\n
5. Yemeden \u00f6nce yemek sipari\u015fi verin.<\/b><\/p>\n
Besinlerin s\u0131ras\u0131, v\u00fccudumuzun her birini t\u00fcketirken nas\u0131l davranmas\u0131 gerekti\u011fini anlamas\u0131 a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemlidir. Sebze ve proteinlerle ba\u015flay\u0131p, bunlar\u0131 kompleks karbonhidratlarla takip edin. Yemeklerle birlikte alkol t\u00fcketimini m\u00fcmk\u00fcn oldu\u011funca azalt\u0131n.<\/p>\n
6. Parasempatik sinir sistemi<\/b><\/p>\n
Besinlerin mide ve ince ba\u011f\u0131rsa\u011fa ula\u015fmas\u0131 parasempatik sinir sistemini harekete ge\u00e7irir ve sempatik sinir sistemini inhibe eder. \u0130kisi aras\u0131ndaki denge, bask\u0131n bir parasempatik tona do\u011fru e\u011filir ve y\u00fcksek sempatik tonun neden oldu\u011fu "sava\u015f ya da ka\u00e7" durumunun aksine, \u00f6znel bir d\u00fc\u015f\u00fck enerji durumu ve rahatlama ve dinlenme iste\u011fi yarat\u0131r.<\/p>\n
7. Yemekten bir saat sonra uyu\u015fukluk meydana gelir.<\/b><\/p>\n
B\u00fcy\u00fck bir \u00f6\u011f\u00fcn yendi\u011finde, yiyecekler sindirimin ba\u015flad\u0131\u011f\u0131 mideye ve ba\u011f\u0131rsa\u011fa ula\u015f\u0131r ve mide bo\u015falmas\u0131n\u0131 d\u00fczenleyen ve kandaki triptofan\u0131n artmas\u0131na neden olan bir dizi mide-ba\u011f\u0131rsak hormonu salg\u0131lan\u0131r, bu da beyinde daha fazla serotonin ve melatonin, uyu\u015fuklu\u011fa neden olan n\u00f6rotransmitterlerin \u00fcretilmesine neden olur.<\/p>\n
8. Uyku halinin ya\u015fa etkisi yoktur.<\/b><\/p>\n
Uyku hali ya\u015fa veya cinsiyete ba\u011fl\u0131 de\u011fildir. \u00c7ocuk, yeti\u015fkin ve ya\u015fl\u0131larda ayn\u0131 \u015fekilde g\u00f6r\u00fcl\u00fcr. Daha \u00f6nce de belirtti\u011fimiz gibi, makro besin dengesizli\u011fi uyu\u015fuklu\u011fun tetikleyicisi olaca\u011f\u0131ndan, bu hissin olu\u015fmas\u0131nda cinsiyet veya ya\u015f\u0131n \u00f6nemli bir etkisi olmayacakt\u0131r.<\/p>\n
9. Kahve uyu\u015fuklu\u011fu engeller.<\/b><\/p>\n
Kafein, kahve, \u00e7ay ve \u00e7ikolatada bulunan g\u00fc\u00e7l\u00fc bir uyar\u0131c\u0131d\u0131r ve merkezi sinir sistemine etki eder. Dolay\u0131s\u0131yla t\u00fcketildi\u011finde sinir sistemi yeniden harekete ge\u00e7ecek ve bir \u015fekilde o d\u00fc\u015f\u00fck enerji veya uyu\u015fukluk hali \u00f6nlenecektir.<\/p>\n
10. K\u0131sa bir \u015fekerleme yapmak bize enerji verir<\/b><\/p>\n
Uyu\u015fukluk veya uyu\u015fukluk asl\u0131nda uyumam\u0131z\u0131 istememize neden olur. Bu nedenle, en fazla 30 dakika s\u00fcren bir \u015fekerleme yapmak v\u00fccudunuzun dinlenmesine ve \u00f6\u011fle yeme\u011finden sonra oldu\u011fundan daha fazla enerjiyle uyanman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n<\/p><\/div>","protected":false},"excerpt":{"rendered":"
A\u011f\u0131r bir yemekten sonra kendinizi uykulu veya yorgun hissetti\u011finiz oldu mu? Bu uyu\u015fukluk hissine yemek sonras\u0131 uyu\u015fukluk denir ve \u2026 enerji seviyelerinde bir azalmad\u0131r. <\/p>","protected":false},"author":10,"featured_media":902,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-curiosidade","latest_post"],"yoast_head":"\n
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