Ara\u015ft\u0131rmalar sigaray\u0131 b\u0131rakanlar\u0131n ortalama 2 – 5 kg aras\u0131nda kilo ald\u0131\u011f\u0131n\u0131 ve g\u00fcnl\u00fck i\u00e7ilen sigara miktar\u0131na ba\u011fl\u0131 olarak al\u0131nan kilonun da farkl\u0131l\u0131k g\u00f6sterdi\u011fini belirtmektedir. G\u00fcnl\u00fck 2 paket sigara i\u00e7en bireyler, g\u00fcnl\u00fck1 paket sigara i\u00e7en bireylerden daha fazla kilo almakta ve kilo al\u0131m\u0131 \u00f6zellikle sigaray\u0131 b\u0131rakmay\u0131 takip eden ilk 6 ayl\u0131k s\u00fcre\u00e7te olmaktad\u0131r. Peki sigara b\u0131rakmakla a\u011f\u0131rl\u0131k art\u0131\u015f\u0131 aras\u0131ndaki nas\u0131l bir ili\u015fki vard\u0131r? Sigaray\u0131 b\u0131rakanlar kilo almaya mahkum mudur? Sigaray\u0131 b\u0131rakanlar\u0131n kilo almas\u0131n\u0131n nedenleri nelerdir?<\/p>\n
Sigaray\u0131 b\u0131rakman\u0131n ard\u0131ndan kilo al\u0131m\u0131n\u0131n temel nedenleri nelerdir?<\/p>\n
Enerji dengesizli\u011fi: A\u011f\u0131rl\u0131k art\u0131\u015flar\u0131nda temel fakt\u00f6r al\u0131nan enerji ile harcanan enerji aras\u0131ndaki dengesizliktir. G\u00fcnl\u00fck olarak al\u0131nmas\u0131 gereken enerji ya\u015fa, cinsiyete, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131na, metabolizmaya ve yap\u0131lan egzersiz miktar\u0131na g\u00f6re farkl\u0131l\u0131k g\u00f6stermekte; ancak temelde harcanan enerji al\u0131nan enerjiden fazla oldu\u011fu durumlarda kiloda art\u0131\u015flar meydana gelmektedir. 1 kg kaybetmek veya kazanmak i\u00e7in gerekli enerji 7000 kaloridir ve v\u00fccudumuza ald\u0131\u011f\u0131m\u0131z her ekstra 7000 kalori kilomuzda 1 kg art\u0131\u015fa neden olurken, harcad\u0131\u011f\u0131m\u0131z her 7000 kalori de 1 kg azalma sa\u011flar. Bu durumda al\u0131nan ve harcanan enerji aras\u0131ndaki dengeyi sa\u011flamak a\u011f\u0131rl\u0131k kontrol\u00fcne yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n
Metabolizman\u0131n yava\u015flamas\u0131: Metabolizmam\u0131z kalp, beyin ve karaci\u011fer gibi \u00f6nemli organlar\u0131n normal \u00e7al\u0131\u015fabilmesi i\u00e7in enerjiye gereksinim duyar ve g\u00fcnl\u00fck olarak al\u0131nan enerjinin %70’i bu fonksiyonlar i\u00e7in kullan\u0131l\u0131r. Sigaran\u0131n etken Maddesi nikotin metabolik h\u0131z\u0131 art\u0131rmakta ve harcanan kalori miktar\u0131n\u0131 art\u0131rmaktad\u0131r; ancak bu y\u00f6ntem kalori harcamak i\u00e7in se\u00e7ilecek son derece Sa\u011fl\u0131ks\u0131z bir y\u00f6ntemdir. Sigara i\u00e7tikten sonra metabolizma h\u0131zlan\u0131r, i\u00e7ilen her sigara kalbin Dakika 10-20 kez daha fazla vuru\u015f yapmas\u0131na neden olur. Sigara i\u00e7enlerde kalp hastal\u0131klar\u0131n\u0131n y\u00fcksek olmas\u0131n\u0131n bir nedeni de asl\u0131nda budur. Sigara b\u0131rak\u0131ld\u0131\u011f\u0131nda metabolik h\u0131z azal\u0131r ve olmas\u0131 gereken sa\u011fl\u0131kl\u0131 seviyeye d\u00fc\u015fer. Normal seviyeye d\u00fc\u015f\u00fc\u015f birka\u00e7 hafta veya birka\u00e7 Ay s\u00fcrebilir ve bu esnada daha az kalori harcan\u0131yor olmas\u0131 da kilo alma ihtimalini art\u0131r\u0131r, ancak hi\u00e7bir zaman metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in sigara i\u00e7mek do\u011fru se\u00e7enek de\u011fildir.<\/p>\n
Beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n de\u011fi\u015fmesi: Ara\u015ft\u0131rmalar sigaray\u0131 b\u0131rakan insanlar\u0131n yemek t\u00fcketimlerini art\u0131rd\u0131klar\u0131n\u0131 g\u00f6stermektedir. Sigaray\u0131 b\u0131rakman\u0131n ard\u0131ndan tat ve koku alma hislerinin normale d\u00f6nmesi nedeniyle i\u015ftahta art\u0131\u015flar meydana gelmekte, yemek al\u0131m\u0131ndaki art\u0131\u015fla beraber sevilen ve sevilmeyen besinlerde de de\u011fi\u015fiklikler olabilmektedir. \u00d6zellikle y\u00fcksek kalori i\u00e7eren tatl\u0131 ve ya\u011fl\u0131 besinlere e\u011filimin artt\u0131\u011f\u0131 g\u00f6zlemlenmi\u015ftir.<\/p>\n
A\u011f\u0131zda bir\u015feyler olmas\u0131 gerekti\u011fi hissi: Sigaray\u0131 b\u0131rakma sonras\u0131 a\u011f\u0131zda veya elde s\u00fcrekli bir\u015feyin olmas\u0131n\u0131n \u00f6zlenmesi sonucunda, a\u011f\u0131z ve eller yemek yemekle veya at\u0131\u015ft\u0131rmakla me\u015fgul edilmeye \u00e7al\u0131\u015f\u0131l\u0131r. S\u00fcrekli bir \u015feyler t\u00fcketiliyor olmas\u0131 da al\u0131nan fazla enerji miktar\u0131n\u0131 art\u0131r\u0131r.<\/p>\n
Yiyeceklerin stres an\u0131nda kurtar\u0131c\u0131 olarak alg\u0131lanmas\u0131: Sigara stresi ve s\u0131k\u0131nt\u0131y\u0131 \u00f6nlemek, yaln\u0131zl\u0131\u011f\u0131 gidermek, kendini \u00f6d\u00fcllendirmek, zaman ge\u00e7irmek ve sosyalle\u015fmek gibi \u00e7e\u015fitli ama\u00e7larla kullan\u0131labilmektedir. Sigaray\u0131 b\u0131rakman\u0131n ard\u0131ndan b\u00fct\u00fcn bunlar\u0131n yerine yemek yemenin veya at\u0131\u015ft\u0131rman\u0131n koyulmas\u0131 kilo alman\u0131n bir di\u011fer nedenidir.<\/p>\n
A\u011f\u0131rl\u0131k art\u0131\u015f\u0131 engellenebilir mi?<\/p>\n
Sigara kalbe kilo almaktan \u00e7ok daha fazla zarar verir. Ara\u015ft\u0131rmalar G\u00fcnde bir paket sigara i\u00e7menin kalp \u00fczerinde olu\u015fturdu\u011fu stresin ancak 45 kg a\u011f\u0131rl\u0131k art\u0131\u015f\u0131 sonras\u0131 olabilece\u011fini belirtmekte, bu nedenle sigaray\u0131 b\u0131rakma sonras\u0131 kilo art\u0131\u015f\u0131 olsa dahi bunun hi\u00e7bir zaman sigara ile ayn\u0131 d\u00fczeyde olmayaca\u011f\u0131n\u0131 vurgulamakta tersine sigaray\u0131 b\u0131rakman\u0131n ki\u015finin Akci\u011fer Kanseri ve di\u011fer kanserlere yakalanma riskini, kalp krizine ve inme ge\u00e7irme riskini azaltaca\u011f\u0131n\u0131 g\u00f6stermektedir.<\/p>\n
Sigaray\u0131 b\u0131rakanlar\u0131n kilosunda art\u0131\u015f olmas\u0131 hi\u00e7bir zaman bir zorunluluk veya ka\u00e7\u0131n\u0131lamaz bir durum de\u011fildir. Kalp hastalar\u0131 \u00fczerinde yap\u0131lan \u00e7al\u0131\u015fmalar sigaray\u0131 b\u0131rakman\u0131n ard\u0131ndan beslenme ve ya\u015fam bi\u00e7imi de\u011fi\u015fiklikleri ile kilo al\u0131m\u0131n\u0131n\u0131n engelledi\u011fini ortaya koymaktad\u0131r. Al\u0131nan kalorilerin dengeli bir beslenme program\u0131yla d\u00fczenlenmesi ve metabolizman\u0131n uygun egzersiz program\u0131yla h\u0131zland\u0131r\u0131lmas\u0131 a\u011f\u0131rl\u0131k kontrol\u00fc i\u00e7in en m\u00fckemmel yoldur. \u00d6zellikle ya\u011fl\u0131 besinleri kontroll\u00fc t\u00fcketmek olduk\u00e7a \u00f6nemlidir. \u00c7\u00fcnk\u00fc ya\u011flar en fazla enerji veren besin grubudur, 1 g ya\u011f 9 kalori verirken, 1 gram karbonhidrat ve Protein 4 kalori verir. Dolay\u0131s\u0131yla ya\u011f miktar\u0131 azalt\u0131lm\u0131\u015f besinleri se\u00e7erek ayn\u0131 miktar yemek yemeye devam edilerek ayn\u0131 kiloda kal\u0131nabilir.<\/p>\n
\u00d6neriler<\/p>\n
Etiket okuma al\u0131\u015fkanl\u0131\u011f\u0131 kazan\u0131p yiyeceklerin i\u00e7erisinde farkedilmeden al\u0131nan kalorilerin fark\u0131na var\u0131nBesinlerin daha az ya\u011fl\u0131 olanlar\u0131n\u0131 tam ya\u011fl\u0131 olanlara tercih edinYemek aralar\u0131nda at\u0131\u015ft\u0131rmak i\u00e7in kalorisi d\u00fc\u015f\u00fck besinleri tercih edinSebze ve meyvelerden zengin, ya\u011fs\u0131z et ve \u00fcr\u00fcnlerini, az ya\u011fl\u0131 veya ya\u011fs\u0131z s\u00fct ve \u00fcr\u00fcnlerini i\u00e7eren, kan \u015fekerini dengeleyici tam tah\u0131ll\u0131 \u00fcr\u00fcnlerin yer ald\u0131\u011f\u0131 dengeli bir beslenme program\u0131n\u0131 benimseyin\u015eeker ve \u015fekerli besinlerden uzak durarak gereksiz kalori al\u0131m\u0131n\u0131 azalt\u0131n. \u015eekerli besin t\u00fcketmek istiyorsan\u0131z do\u011fal tatland\u0131r\u0131c\u0131lar ile yap\u0131lm\u0131\u015f olanlar\u0131 tercih edin.D\u00fczenli egzersiz yaparak kalori harcaman\u0131z\u0131 art\u0131r\u0131n, i\u015ftah\u0131n\u0131z\u0131 bask\u0131lay\u0131n, tekrar sigara i\u00e7me arzunuzun \u00f6n\u00fcne ge\u00e7in ve stresinizi azalt\u0131n. <\/p>\n","protected":false},"excerpt":{"rendered":"
Ara\u015ft\u0131rmalar sigaray\u0131 b\u0131rakanlar\u0131n ortalama 2 – 5 kg aras\u0131nda kilo ald\u0131\u011f\u0131n\u0131 ve g\u00fcnl\u00fck i\u00e7ilen sigara miktar\u0131na ba\u011fl\u0131 olarak al\u0131nan kilonun da farkl\u0131l\u0131k g\u00f6sterdi\u011fini belirtmektedir. G\u00fcnl\u00fck 2 paket sigara i\u00e7en bireyler, g\u00fcnl\u00fck1 paket sigara i\u00e7en bireylerden daha fazla kilo almakta ve kilo al\u0131m\u0131 \u00f6zellikle sigaray\u0131 b\u0131rakmay\u0131 takip eden ilk 6 ayl\u0131k s\u00fcre\u00e7te olmaktad\u0131r. Peki sigara b\u0131rakmakla a\u011f\u0131rl\u0131k art\u0131\u015f\u0131 aras\u0131ndaki nas\u0131l bir[Devam\u0131n\u0131 Oku…]<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[22524],"tags":[22831,22833],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/13118"}],"collection":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/comments?post=13118"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/13118\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=13118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=13118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=13118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}