{"id":11550,"date":"2026-03-12T09:14:58","date_gmt":"2026-03-12T09:14:58","guid":{"rendered":"https:\/\/www.btaytd.org\/web\/?p=11550"},"modified":"2026-03-12T09:45:07","modified_gmt":"2026-03-12T09:45:07","slug":"pusula-dergisi-mart-2026-sayisi-beslenme-bilimi","status":"publish","type":"post","link":"https:\/\/www.btaytd.org\/web\/tr\/pusula-dergisi-mart-2026-sayisi-beslenme-bilimi\/","title":{"rendered":"PUSULA DERG\u0130S\u0130 \u015eUBAT 2026 SAYISI- BESLENME B\u0130L\u0130M\u0130"},"content":{"rendered":"\n

NEDEN 21 G\u00dcN \u015eEKERS\u0130Z ?<\/strong><\/p>\n\n\n\n

Sa\u011fl\u0131\u011f\u0131n kilidini 21 g\u00fcn \u015fekersiz beslenerek a\u00e7maya var m\u0131s\u0131n ?<\/strong><\/p>\n\n\n\n

N\u00f6robiyolojik ve Metabolik Bir Yeniden Yap\u0131lanma S\u00fcrecine Ho\u015fgeldiniz!<\/p>\n\n\n\n

G\u00fcn\u00fcm\u00fczde ilave \u015feker t\u00fcketimi, k\u00fcresel \u00f6l\u00e7ekte art\u0131\u015f g\u00f6stermektedir. Ne yaz\u0131k ki modern beslenme d\u00fczeninde \u015feker, \u201csa\u011fl\u0131kl\u0131\u201d olarak pazarlanan bir\u00e7ok g\u0131dada gizli bir \u015fekilde bulundu\u011fu i\u00e7in fark\u0131nda olmadan en s\u0131k t\u00fcketti\u011fimiz maddelerden biri haline geldi. \u015eeker t\u00fcketmek, belki de \u00e7ocukluktan gelen \u00e7ok k\u00f6kl\u00fc ve eski bir al\u0131\u015fkanl\u0131kt\u0131r. \u00c7ocuklu\u011fumuzu hat\u0131rlayal\u0131m, uslu bir \u00e7ocuk oldu\u011fumuz her defa \u015feker ile \u00f6d\u00fcllendirilmedik mi ?Rafine \u015feker, mezolimbik dopamin yolunu aktive ederek haz hissi olu\u015fturur. Bu sistem, \u00f6d\u00fcl mekanizmas\u0131n\u0131n merkezidir asl\u0131nda. \u015eeker t\u00fcketiminin artmas\u0131n\u0131n en b\u00fcy\u00fck nedenlerinden biri de paketli g\u0131dalar\u0131n artmas\u0131 ve damak zevkimizin \u015fekere daha \u00e7ok ba\u011f\u0131ml\u0131 hale gelmesidir. Peki 21 g\u00fcn boyunca, g\u00fcn\u00fcm\u00fcz\u00fcn en yayg\u0131n ve sinsi ba\u011f\u0131ml\u0131l\u0131klar\u0131ndan biri olan \u015fekeri t\u00fcketmemek ne gibi bir d\u00f6n\u00fc\u015f\u00fcm\u00fc tetikler? Bilimsel ara\u015ft\u0131rmalar, bir davran\u0131\u015f\u0131n al\u0131\u015fkanl\u0131k haline gelmesi i\u00e7in ortalama 21 g\u00fcne ihtiya\u00e7 oldu\u011funu g\u00f6sterir. Yani \u015fekersiz 21 g\u00fcn, ba\u011f\u0131ml\u0131l\u0131k d\u00f6ng\u00fcs\u00fcn\u00fcn k\u0131r\u0131lmas\u0131 ve tat alma resept\u00f6rlerimizin yeniden ayarlanmas\u0131n\u0131 takiben bedenimizin glikoza olan a\u015f\u0131r\u0131 d\u00fc\u015fk\u00fcnl\u00fc\u011f\u00fcn\u00fcn azalmas\u0131 i\u00e7in kritik bir d\u00f6nemdir. \u015eekerin fazla t\u00fcketimi obeziteden diyabete, kalp hastal\u0131klar\u0131ndan ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin zay\u0131flamas\u0131na kadar bir\u00e7ok sa\u011fl\u0131k sorununa yol a\u00e7abilece\u011finden, 21 g\u00fcn \u015fekersiz diyeti v\u00fccudu zararl\u0131 maddelerden ar\u0131nd\u0131r\u0131p rafine \u015fekerin sa\u011fl\u0131\u011fa olan olumsuz etkilerini en aza indirmeyi hedefler.<\/p>\n\n\n\n

21 G\u00dcN SONRA NE OLUR ?
V\u00dcCUDUN SESS\u0130Z DEVR\u0130M\u0130<\/strong><\/p>\n\n\n\n

     \u015eekeri 21 g\u00fcnl\u00fc\u011f\u00fcne hayat\u0131m\u0131zdan \u00e7\u0131kard\u0131\u011f\u0131m\u0131z\u0131 hayal edelim. \u00c7aya at\u0131lan k\u00fcp \u015feker, masum g\u00f6r\u00fcnen paketli at\u0131\u015ft\u0131rmal\u0131klar\u2026 Hi\u00e7biri yok. Peki sonra ne olur? De\u011fi\u015fim yaln\u0131zca tart\u0131da de\u011fil; beyin kimyas\u0131nda, hormon dengesinde, h\u00fccresel d\u00fczeyde ve hatta cilt yap\u0131s\u0131nda bile ger\u00e7ekle\u015fir. 21 g\u00fcnl\u00fck \u015fekersiz beslenme modeli, v\u00fccudumuz i\u00e7in bir nevi “fabrika ayarlar\u0131na d\u00f6n\u00fc\u015f” operasyonudur.<\/p>\n\n\n\n

\ud83e\udde0 1. Beyin \u201cYeniden Ayarlan\u0131r\u201d<\/p>\n\n\n\n

   \u015eeker, beyinde dopamin sal\u0131n\u0131m\u0131n\u0131 art\u0131rarak \u00f6d\u00fcl sistemini aktive eder. S\u00fcrekli y\u00fcksek \u015feker t\u00fcketimi, beynin haz e\u015fi\u011fini y\u00fckseltir. Bu y\u00fczden zamanla daha fazla tatl\u0131 isteriz. 21 g\u00fcn boyunca \u015feker t\u00fcketmedi\u011fimizde dopamin resept\u00f6rleri duyarl\u0131l\u0131\u011f\u0131n\u0131 geri kazanmaya ba\u015flar, tatl\u0131 krizleri azal\u0131r, meyve gibi do\u011fal tatlar daha yo\u011fun alg\u0131lan\u0131r ve \u201ccan\u0131m tatl\u0131 istiyor\u201d d\u00fcrt\u00fcs\u00fc zay\u0131flar.<\/p>\n\n\n\n

\ud83e\ude78 2. Kan \u015eekeri Dalgalanmalar\u0131 Azal\u0131r<\/p>\n\n\n\n

   \u015eekerli g\u0131dalar kan \u015fekerini h\u0131zla y\u00fckseltir, ard\u0131ndan ani d\u00fc\u015f\u00fc\u015f ya\u015fat\u0131r. Bu ini\u015f-\u00e7\u0131k\u0131\u015flar; yorgunluk, sinirlilik, ani a\u00e7l\u0131k krizleri, konsantrasyon kayb\u0131 olu\u015fturabilir. 21 g\u00fcn sonunda v\u00fccuttaki ins\u00fclin yan\u0131t\u0131 stabilize edildi\u011finden \u00e7o\u011fu ki\u015fi daha dengeli enerji seviyeleri oldu\u011funu bildirir.<\/p>\n\n\n\n

\ud83d\udd25 3. V\u00fccut Ya\u011f Yak\u0131m\u0131na Daha Kolay Ge\u00e7er<\/p>\n\n\n\n

    \u015eeker t\u00fcketimi y\u00fcksek oldu\u011funda v\u00fccut s\u00fcrekli glikoz yakmaya \u00f6ncelik verir. \u015eeker kesildi\u011finde  ins\u00fclin d\u00fczeyi daha dengeli oldu\u011fundan ya\u011f yak\u0131m\u0131 s\u00fcrecini kolayla\u015ft\u0131r\u0131r. \u00d6zellikle kar\u0131n b\u00f6lgesindeki ya\u011flanma azalabilir. Ba\u011f\u0131rsak mikrobiyotas\u0131 iyile\u015fir.<\/p>\n\n\n\n

\ud83c\udf3f 4. Ciltte Fark Edilebilir De\u011fi\u015fim<\/p>\n\n\n\n

    A\u015f\u0131r\u0131 \u015feker t\u00fcketimi, \u201cglikasyon\u201d ad\u0131 verilen bir s\u00fcreci tetikler. Bu s\u00fcre\u00e7te \u015feker molek\u00fclleri kolajene ba\u011flanarak cilt elastikiyetini azaltabilir. 3 hafta sonunda baz\u0131 ki\u015filerde daha parlak cilt, daha az akne, daha dengeli ya\u011f \u00fcretimi g\u00f6zlemlenebilir.<\/p>\n\n\n\n

\ud83d\ude34 5. Uyku Kalitesi Artabilir<\/p>\n\n\n\n

    Kan \u015fekeri dalgalanmalar\u0131 ve ak\u015fam saatlerinde t\u00fcketilen \u015feker, uyku d\u00fczenini olumsuz etkileyebilir. \u015eekersiz 21 g\u00fcn sonunda gece uyanmalar\u0131 azalabilir, daha derin uyku evreleri artabilir, sabah daha din\u00e7 uyanma g\u00f6r\u00fclebilir<\/p>\n\n\n\n

\ud83d\udee1\ufe0f  6. Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi Onar\u0131l\u0131r<\/p>\n\n\n\n

    K\u0131sa s\u00fcreli y\u00fcksek \u015feker al\u0131m\u0131 bile ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccrelerinin enfeksiyonla sava\u015f kapasitesini ge\u00e7ici olarak azaltabilir. Bu y\u00fczden 21 g\u00fcn \u015fekersiz beslenmek ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccrelerinin daha etkin rol oynamas\u0131n\u0131 sa\u011flayarakuzun vadede kanser riskini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilir.

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

    Bu s\u00fcre\u00e7; sadece bir detoks de\u011fil, ayn\u0131 zamanda daha sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131na ad\u0131m atmam\u0131z i\u00e7in g\u00fc\u00e7l\u00fc bir ba\u015flang\u0131\u00e7 noktas\u0131d\u0131r. Belki hayat boyu tamamen \u015fekersiz beslenmek m\u00fcmk\u00fcn olmayabilir ancak 21 g\u00fcn sonunda \u015fekerle ili\u015fkimiz de\u011fi\u015fir. Bu durum odaklanma ve daha net d\u00fc\u015f\u00fcnmenize yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

21 G\u00dcN \u015eEKERS\u0130Z BESLENME SIRASINDA T\u00dcKET\u0130LMEMES\u0130 GEREKEN GIDALAR<\/strong><\/p>\n\n\n\n

o          Rafine \u015fekerler ve \u0130\u015flenmi\u015f \u015fekerler (toz beyaz \u015feker, esmer \u015feker, bal, pekmez gibi) <\/p>\n\n\n\n

o          Glisemik endeksi y\u00fcksek olan meyveler ve sebzeler (ananas, muz, karpuz, patates ve tatl\u0131 patates gibi)<\/p>\n\n\n\n

\u2022           \u0130\u015flenmi\u015f g\u0131dalar. Paketli g\u0131dalar\u0131n \u00e7o\u011funda y\u00fcksek miktarda \u015feker bulunur. Bu nedenle, taze ve do\u011fal besinler tercih edilmeli.<\/p>\n\n\n\n

\u2022           Alternatif tatland\u0131r\u0131c\u0131lar: Stevia gibi do\u011fal tatland\u0131r\u0131c\u0131lar kullan\u0131labilir, ancak yine de \u00f6l\u00e7\u00fcl\u00fc t\u00fcketilmesi \u00f6nemlidir.<\/p>\n\n\n\n

Genel olarak bu diyet s\u00fcrecinde; et, tavuk, bal\u0131k, baklagiller gibi proteinler (vb.), zeytinya\u011f\u0131, hindistan cevizi ya\u011f\u0131 gibi do\u011fal ya\u011flar, kuru meyveler, kuruyemi\u015fler ve sebzeler t\u00fcketilir. Meyve t\u00fcketimi de, a\u015f\u0131r\u0131ya ka\u00e7\u0131lmad\u0131\u011f\u0131 s\u00fcrece uygun g\u00f6r\u00fcl\u00fcr.<\/p>\n\n\n\n

Do\u011fa KASAP<\/p>\n","protected":false},"excerpt":{"rendered":"

NEDEN 21 G\u00dcN \u015eEKERS\u0130Z ? Sa\u011fl\u0131\u011f\u0131n kilidini 21 g\u00fcn \u015fekersiz beslenerek a\u00e7maya var m\u0131s\u0131n ? N\u00f6robiyolojik ve Metabolik Bir Yeniden Yap\u0131lanma S\u00fcrecine Ho\u015fgeldiniz! G\u00fcn\u00fcm\u00fczde ilave \u015feker t\u00fcketimi, k\u00fcresel \u00f6l\u00e7ekte art\u0131\u015f g\u00f6stermektedir. Ne yaz\u0131k ki modern beslenme d\u00fczeninde \u015feker, \u201csa\u011fl\u0131kl\u0131\u201d olarak pazarlanan bir\u00e7ok g\u0131dada gizli bir \u015fekilde bulundu\u011fu i\u00e7in fark\u0131nda olmadan en s\u0131k t\u00fcketti\u011fimiz maddelerden biri<\/p>\n

Read More<\/a><\/div>\n","protected":false},"author":8,"featured_media":11551,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,94,88],"tags":[],"class_list":{"0":"post-11550","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alt-kurullar","8":"category-fotograflar","9":"category-haberler"},"_links":{"self":[{"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/posts\/11550"}],"collection":[{"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/comments?post=11550"}],"version-history":[{"count":2,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/posts\/11550\/revisions"}],"predecessor-version":[{"id":11553,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/posts\/11550\/revisions\/11553"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/media\/11551"}],"wp:attachment":[{"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/media?parent=11550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/categories?post=11550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/tags?post=11550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}