{"id":54164,"date":"2023-02-09T11:05:00","date_gmt":"2023-02-09T08:05:00","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=54164"},"modified":"2024-09-16T15:23:04","modified_gmt":"2024-09-16T12:23:04","slug":"aralikli-oruc-zayiflatir-mi-aralikli-oruc-diyetini-nasil-yapmalisiniz","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/aralikli-oruc-zayiflatir-mi-aralikli-oruc-diyetini-nasil-yapmalisiniz\/","title":{"rendered":"Aral\u0131kl\u0131 oru\u00e7 zay\u0131flat\u0131r m\u0131? Aral\u0131kl\u0131 oru\u00e7 diyetini nas\u0131l yapmal\u0131s\u0131n\u0131z?"},"content":{"rendered":"<p>Dikkat \u00e7eken kilo verme y\u00f6ntemlerinden aral\u0131kl\u0131 oru\u00e7 diyeti, t\u00fcm d\u00fcnyada oldu\u011fu gibi \u00fclkemizde de s\u0131kl\u0131kla uygulan\u0131yor. Zorlu ve d\u00fc\u015f\u00fck kalorili diyetlerin aksine kaloriye de\u011fil beslenme zamanlar\u0131na odaklanan bu diyetin faydalar\u0131 da bir hayli fazla.<\/p>\n<p>Son zamanlarda &uuml;zerinde en fazla durulan kilo verme bi&ccedil;imi<strong> aral\u0131kl\u0131 oru&ccedil;<\/strong> t&uuml;m d&uuml;nyada oldu\u011fu gibi &uuml;lkemizde de s\u0131kl\u0131kla uygulanan diyet y&ouml;ntemlerinden biri. Asl\u0131na bakarsan\u0131z bu oru&ccedil; y&ouml;ntemi yaln\u0131zca kilo verme y&ouml;ntemi olarak adland\u0131r\u0131lamaz. Aral\u0131kl\u0131 orucu sa\u011fl\u0131kl\u0131 bir ya\u015fam i&ccedil;in uygulanan beslenme tarz\u0131 olarak da tan\u0131mlayabiliriz. &Uuml;stelik al\u0131\u015f\u0131lagelmi\u015f zorlu ve d&uuml;\u015f&uuml;k kalorili diyetlerin aksine bu uygulamada kalori say\u0131m\u0131 uygulanm\u0131yor. Bu uygulaman\u0131n temel prensibi al\u0131nan kaloriden &ccedil;ok, kalorinin al\u0131nma zaman\u0131na dikkat etmektir.<\/p>\n<p>Evet yanl\u0131\u015f duymad\u0131n\u0131z, aral\u0131kl\u0131 oru&ccedil; yaparken kalori sayman\u0131za gerek yok. Yapman\u0131z gereken tek \u015fey yaln\u0131zca oru&ccedil; s&uuml;renizi ve yemek yeme s&uuml;renizi belirlemek&#8230; Oru&ccedil; s&uuml;renizi ve yemek yeme s&uuml;renizi g&uuml;nl&uuml;k rutininize entegre edebilirsiniz. &Uuml;stelik ideal kilonuza ula\u015fman\u0131z i&ccedil;in de b&uuml;y&uuml;k yard\u0131mc\u0131. Ayr\u0131ca fiziksel ve mental olarak daha sa\u011fl\u0131kl\u0131 olman\u0131z\u0131 sa\u011fl\u0131yor.&nbsp;<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/static.mavikadin.com\/images\/haberler\/23-01\/16\/aralikliorucorta.jpg\" alt=\"\" title=\"\"><\/p>\n<h3><strong>ARALIKLI ORU&Ccedil; EN DO\u011eRU NASIL YAPILIR?<\/strong><\/h3>\n<p>Genellikle 08-16 ve 09-17 saatleri aras\u0131 oru&ccedil; sistemleri uygulan\u0131yor. Ancak aral\u0131klar\u0131 kendinize g&ouml;re de\u011fi\u015ftirmeniz m&uuml;mk&uuml;n.&nbsp;<br \/>Aral\u0131kl\u0131 orucun en yayg\u0131n uygulanan sistemi 8 saat i&ccedil;inde kalori miktar\u0131na tak\u0131lmaks\u0131z\u0131n beslenip, 16 saat aral\u0131\u011f\u0131nda oru&ccedil; tutarak v&uuml;cudun dinlendirilmesidir. \u0130lk ba\u015fta dinlenme s&uuml;releri zorlay\u0131c\u0131 olabilir. Ancak endi\u015felenmeyin, zaman ge&ccedil;tik&ccedil;e v&uuml;cudunuz bu sisteme al\u0131\u015facak ve aral\u0131kl\u0131 oru&ccedil; sistemi ya\u015fam tarz\u0131n\u0131z haline gelecek.<\/p>\n<p>Aral\u0131kl\u0131 orucun en az 8-16 versiyonu kadar pop&uuml;ler bir di\u011fer alternatifi ise 5-2 sistemi. 5-2 aral\u0131kl\u0131 orucun temel kural\u0131 haftan\u0131n 5 g&uuml;n&uuml; normal beslenme d&uuml;zeninize devam ederken haftan\u0131n geri kalan g&uuml;nlerinde g&uuml;nl&uuml;k al\u0131nan kalori miktar\u0131n\u0131 600 ile s\u0131n\u0131rlamak. Kilo vermede etkisi 8-16 sistemi kadar h\u0131zl\u0131 sonu&ccedil; verdi\u011fi g&ouml;zlenmemi\u015ftir. Hatta kolesterol problemi olanlar i&ccedil;in dengeleyici bir etkisi vard\u0131r.&nbsp;<\/p>\n<p>Aral\u0131kl\u0131 orucu do\u011fru bir \u015fekilde uygulayarak hayat\u0131n\u0131za entegre etmek sa\u011fl\u0131kl\u0131 sonu&ccedil; alma a&ccedil;\u0131s\u0131ndan olduk&ccedil;a &ouml;nemli. Her ne kadar aral\u0131kl\u0131 orucun bedeninize kazand\u0131raca\u011f\u0131 faydalar say\u0131s\u0131z olsa da &ouml;ncelikle v&uuml;cudunuzun buna uygun olup olmad\u0131\u011f\u0131n\u0131 anlamak i&ccedil;in beslenme ve diyetetik uzman\u0131na dan\u0131\u015fman\u0131zda fayda var. Beslenme ve diyetetik uzman\u0131 gerekli tahlillerin ard\u0131ndan sizin i&ccedil;in en uygun oru&ccedil; y&ouml;ntemini belirlemede yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/static.mavikadin.com\/images\/haberler\/23-01\/16\/aralikliorucorta2.jpg\" alt=\"\" title=\"\"><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><strong><span data-contrast=\"auto\">ARALIKLI ORU&Ccedil; FAYDALARI<\/span><\/strong><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"auto\">Bu diyetle kilonuzu kontrol alt\u0131na alman\u0131z\u0131n &ouml;tesinde &ccedil;ok daha fazla faydalar g&ouml;rebilirsiniz. Hem mental hem de bedensel olarak iyi hissetme hali i&ccedil;in &ccedil;ok fazla ki\u015finin uygulad\u0131\u011f\u0131 aral\u0131kl\u0131 orucun bilinen ve bilinmeyen faydalar\u0131 \u015f&ouml;yle:<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559683&quot;:0,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Sa\u011fl\u0131kl\u0131 bir kilo kontrol&uuml; sa\u011flar.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559683&quot;:0,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">V&uuml;cut h&uuml;creleri yenilenir.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559683&quot;:0,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Gen&ccedil;lik hormonu salg\u0131lan\u0131r.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559683&quot;:0,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">Kolesterol de\u011ferleri d&uuml;\u015fer.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559683&quot;:0,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"auto\">Obezite hastal\u0131\u011f\u0131n\u0131n &ouml;n&uuml;ne ge&ccedil;ilir.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559683&quot;:0,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"6\" data-aria-level=\"1\"><span data-contrast=\"auto\">Kandaki \u015feker oran\u0131 sa\u011fl\u0131kl\u0131 seviyelere iner.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:720,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259,&quot;335559991&quot;:360}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559683&quot;:0,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"7\" data-aria-level=\"1\"><span data-contrast=\"auto\">Kronik hastal\u0131klara iyi gelir.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:720,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259,&quot;335559991&quot;:360}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559683&quot;:0,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"8\" data-aria-level=\"1\"><span data-contrast=\"auto\">Stres hormonunun sal\u0131n\u0131m\u0131 azal\u0131r.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:720,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259,&quot;335559991&quot;:360}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559683&quot;:0,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"9\" data-aria-level=\"1\"><span data-contrast=\"auto\">Metabolizma sa\u011fl\u0131\u011f\u0131 korunur.<\/span><\/li>\n<\/ul>\n<h3><strong>ARALIKLI ORU&Ccedil;TA NELER YASAK?<\/strong><\/h3>\n<p>Di\u011fer diyet y&ouml;ntemlerine nazaran bu sistemde kalori miktar\u0131, beslenme zaman aral\u0131klar\u0131na g&ouml;re daha az &ouml;nemlidir. Fakat aral\u0131kl\u0131 oru&ccedil; uygularken birtak\u0131m kurallar vard\u0131r. Bu kurallara dikkat edilmezse yeme bozuklu\u011fu ve hormonal dengesizlikler gibi sa\u011fl\u0131k problemleri ortaya &ccedil;\u0131kabilir. Olumsuz sonu&ccedil;lar elde etmemek ve sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 bozmamak i&ccedil;in di\u011fer diyet uygulamalar\u0131 gibi aral\u0131kl\u0131 oru&ccedil; &ouml;ncesinde de diyetisyene dan\u0131\u015fman\u0131zda fayda var.<\/p>\n<p>Aral\u0131kl\u0131 oru&ccedil; s&uuml;resi boyunca su, \u015fekersiz kahve, ye\u015fil &ccedil;ay gibi kalorisiz i&ccedil;ecek t&uuml;ketimi serbesttir. Ancak bunun d\u0131\u015f\u0131nda herhangi bir besin t&uuml;ketilmesi kesinlikle yasakt\u0131r. Ayr\u0131ca beslenme uzmanlar\u0131 bu s&uuml;re&ccedil;te y&uuml;ksek karbonhidrat ve koruyucu i&ccedil;eren paketli g\u0131da t&uuml;ketimini &ouml;nermiyor. Aral\u0131kl\u0131 oru&ccedil; yaparken gazl\u0131 i&ccedil;eceklerin t&uuml;ketilmemesi ve onun yerine bol miktarda su t&uuml;ketmek de olduk&ccedil;a &ouml;nemli.&nbsp;<\/p>\n<p>Sa\u011fl\u0131kl\u0131 <strong><a href=\"https:\/\/mavikadin.com\/etiket\/diyet\" target=\"_blank\" rel=\"dofollow noopener\">diyet <\/a><\/strong>y&ouml;ntemleri i&ccedil;in di\u011fer yaz\u0131lar\u0131m\u0131za da mutlaka g&ouml;z at\u0131n.&nbsp;<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dikkat \u00e7eken kilo verme y\u00f6ntemlerinden aral\u0131kl\u0131 oru\u00e7 diyeti, t\u00fcm d\u00fcnyada oldu\u011fu gibi \u00fclkemizde de s\u0131kl\u0131kla uygulan\u0131yor. Zorlu ve d\u00fc\u015f\u00fck kalorili diyetlerin aksine kaloriye de\u011fil beslenme zamanlar\u0131na odaklanan bu diyetin faydalar\u0131 da bir hayli fazla. Son zamanlarda &uuml;zerinde en fazla durulan kilo verme bi&ccedil;imi aral\u0131kl\u0131 oru&ccedil; t&uuml;m d&uuml;nyada oldu\u011fu gibi &uuml;lkemizde de s\u0131kl\u0131kla uygulanan diyet y&ouml;ntemlerinden [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":54163,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[346,41978,181,41977,173,10730],"class_list":["post-54164","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-aralikli-oruc","tag-diyet-yontemleri","tag-kilo-verme","tag-oruc-diyeti","tag-saglik","tag-saglikli-beslenme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/54164"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=54164"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/54164\/revisions"}],"predecessor-version":[{"id":54165,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/54164\/revisions\/54165"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/54163"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=54164"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=54164"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=54164"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}