Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir” der, hi\u00e7 \u015f\u00fcphesiz! <\/p>\n\n\n\n
Program\u0131n\u0131z ve \u00e7al\u0131\u015fma t\u00fcr\u00fcn\u00fcz, sizin i\u00e7in en iyi olan\u0131n belirlenmesinde rol oynar. Fakat da\u011fdan a\u015fa\u011f\u0131 inmeden \u00f6nce, beni bir dinleyin. Son y\u0131llarda kardiyo yapanlara \u00f6zel beslenme konusunda \u00e7ok \u015fey \u00f6\u011frendik ve hi\u00e7birinin uygulanmas\u0131 zor de\u011fil. <\/p>\n\n\n\n
Ya\u011f Yakma 101<\/strong><\/h2>\n\n\n\n\n\n\nBilge adam\u0131n cevab\u0131na katk\u0131da bulunal\u0131m ve temel konularla ba\u015flayal\u0131m. Ya\u011f metabolizman\u0131z\u0131n i\u015fleyi\u015fi, \u00f6ncelikle ya\u011f dokusunu par\u00e7alayabilme yetene\u011finizle, ikinci olarak da ortaya \u00e7\u0131kan ya\u011f asitlerinin kas dokular\u0131na da\u011f\u0131t\u0131m\u0131yla olur. Bunlar ger\u00e7ekle\u015ftikten sonra, ya\u011f mitokondride yak\u0131t olarak kullan\u0131lmak \u00fczere transfer edilir. Bu transfer, palmitoiltransferaz-1, ya da CPT-1 olarak bilinen bir ta\u015f\u0131y\u0131c\u0131 \u00fczerinden olur.\n\n<\/p>\n\n\n\n
Ta\u015f\u0131y\u0131c\u0131 CPT-1 seviyesi, ins\u00fclin seviyeleri y\u00fcksek oldu\u011funda bask\u0131lan\u0131r ve ancak kaslardaki karbonhidrat depolar\u0131 bo\u015fald\u0131\u011f\u0131nda y\u00fckselir. Teoride, a\u00e7l\u0131k durumunda ins\u00fclin d\u00fc\u015ft\u00fc\u011f\u00fc, kaslar\u0131n karbonhidrat depolar\u0131 bo\u015fald\u0131\u011f\u0131 i\u00e7in v\u00fccudumuz ya\u011f yakma s\u00fcrecine girer. Oru\u00e7lu kardiyonun arkas\u0131ndaki mant\u0131k budur.<\/p>\n\n\n\n
Fakat bu ger\u00e7ek d\u00fcnyaya nas\u0131l yans\u0131r?<\/p>\n\n\n\n
A\u00e7ken Ya\u011f Yak\u0131m\u0131n\u0131n Arkas\u0131ndaki Ger\u00e7ekler<\/strong><\/h2>\n\n\n\n\n\n\nV\u00fccut geli\u015ftirme konusundaki pek \u00e7ok literat\u00fcre kar\u015f\u0131n, oru\u00e7lu kardiyo ba\u015fl\u0131kl\u0131 ara\u015ft\u0131rmalar olduk\u00e7a k\u0131s\u0131tl\u0131. Erken d\u00f6nem \u00e7al\u0131\u015fmalar\u0131n en \u00f6nemlisi, Dr. Trabelski ve arkada\u015flar\u0131 taraf\u0131ndan ramazanda oru\u00e7 tutanlar \u00fczerinde yap\u0131lm\u0131\u015ft\u0131r. En son \u00e7al\u0131\u015fma ise, Dr. Brad Schoenfeld taraf\u0131ndan ge\u00e7en y\u0131l ger\u00e7ekle\u015ftirilmi\u015ftir.\n\n<\/p>\n\n\n\n
Ramazanda, m\u00fcsl\u00fcmanlar sadece g\u00fcnbat\u0131m\u0131 ve g\u00fcndo\u011fumu aras\u0131ndaki s\u00fcrede yemek yiyebilir. Trabelski’nin \u00e7al\u0131\u015fmas\u0131nda denekler, ya \u00f6\u011fleden sonra a\u00e7ken, ya da yedikten sonra geceleri 40-60 dakikal\u0131k kardiyo seanslar\u0131na kat\u0131ld\u0131lar. Ara\u015ft\u0131rmac\u0131lar, ya\u011f kaybeden tek grubun oru\u00e7lular oldu\u011funu ve kayb\u0131n y\u00fczde 6,3 oran\u0131nda ger\u00e7ekle\u015fti\u011fini g\u00f6zlemlediler. <\/p>\n\n\n\n
Dr. Schoenfeld konuya de\u011fi\u015fik bir a\u00e7\u0131dan yakla\u015ft\u0131. Karbonhidrat protein kar\u0131\u015f\u0131m\u0131 bir i\u00e7ecek, bir gruba egzersizden hemen \u00f6nce (tok grup), bir gruba egzersizden hemen sonra verildi (a\u00e7 grup) ve \u015fa\u015f\u0131rt\u0131c\u0131 bir \u015fekilde, her iki grubunda e\u015fit ya\u011f kaybetti\u011fi g\u00f6r\u00fcld\u00fc.<\/p>\n\n\n\n
Bu fark neden? Bunu s\u00f6ylemek zor, ama bir olas\u0131l\u0131k ramazan \u00e7al\u0131\u015fmas\u0131nda g\u00f6r\u00fclen ya\u011f kayb\u0131n\u0131n sebebi, deneklerin karbonhidrat al\u0131m\u0131n\u0131, kardiyo seans\u0131n\u0131n \u00f6ncesinde ve sonras\u0131nda birka\u00e7 saatli\u011fine b\u0131rakm\u0131\u015f olmas\u0131yla a\u00e7\u0131klanabilir. Buna kar\u015f\u0131l\u0131k, Schoenfeld, deneklere egzersizden hemen \u00f6nce ya da hemen sonra karbonhidrat vererek her iki grup i\u00e7in iyi bir sonu\u00e7 elde etti.<\/p>\n\n\n\n
Daha derine inmek i\u00e7in, karbonhidratlar\u0131n oynad\u0131\u011f\u0131 role d\u00fcr\u00fcst\u00e7e odaklanmal\u0131y\u0131z. \u015eansl\u0131y\u0131z ki bu alanda daha \u00e7ok \u00e7al\u0131\u015fma var.<\/p>\n\n\n\n
Oru\u00e7lu Kardiyo vs. Karbonhidrat Dolu Kardiyo<\/strong><\/h2>\n\n\n\n![\"Kas](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-2_orig.jpg\")
<\/a><\/figure>\n\n\n\n\n2005 y\u0131l\u0131nda, D\u00fcnya Spor Hekimli\u011fi \u00dcniversiteleri Konferans\u0131na kat\u0131ld\u0131m. (D\u00fcnyan\u0131n en b\u00fcy\u00fck egzersiz fizyolojisi konferanslar\u0131ndan biri) O zamanlar, egzersiz \u00f6ncesinde veya sonras\u0131nda y\u00fcksek miktarlarda karbonhidrat t\u00fcketiminin, uzun vadede uyum i\u00e7in ideal oldu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcyordu.\n\n<\/p>\n\n\n\n
Bu konferansta, Dr. Hansen ve meslekta\u015flar\u0131 iddiay\u0131 tersine \u00e7eviren bir ara\u015ft\u0131rma sunarak kat\u0131l\u0131mc\u0131lar\u0131 \u015foke ettiler. Onlar\u0131n laboratuvar \u00e7al\u0131\u015fmalar\u0131, kas h\u00fccrelerindeki karbonhidrat\u0131n t\u00fcketilmesi, h\u00fccrenin karbonhidrat olmayan yak\u0131t kaynaklar\u0131n\u0131 (ya\u011flar\u0131) kullanma yetene\u011fini art\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6steriyor.<\/p>\n\n\n\n
Bu teoriyi test etmek i\u00e7in, laboratuar \u00e7al\u0131\u015fanlar\u0131 deneyimsiz bir grup insana g\u00fcnde iki seans kardiyo yapt\u0131rtt\u0131. Her iki bacakla yap\u0131lan bir saatlik \u00e7al\u0131\u015fman\u0131n ard\u0131ndan iki saat hi\u00e7bir \u015fey yemeden dinlenme s\u00fcresi veriliyor ve ard\u0131ndan tek bir baca\u011f\u0131n, tekrar eden germe hareketleriyle \u00e7al\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131 ilave bir saatlik egzersiz yap\u0131l\u0131yor. B\u00f6ylece bir bacak g\u00fcnde bir saat \u00e7al\u0131\u015ft\u0131r\u0131l\u0131rken, di\u011feri g\u00fcnde iki saat \u00e7al\u0131\u015ft\u0131r\u0131lm\u0131\u015f oluyor.<\/p>\n\n\n\n
Seanslar aras\u0131nda deneklerin bir \u015fey yemelerine izin verilmemesi, ilk seans kaslardaki karbonhidrat depolar\u0131 doluyken \u00e7al\u0131\u015f\u0131ld\u0131\u011f\u0131 ve ikinci seans d\u00fc\u015f\u00fck karbonhidratla kardiyo yap\u0131ld\u0131\u011f\u0131 anlam\u0131na geliyor. B\u00f6ylelikle her g\u00fcn \u00e7ift bacakla yap\u0131lan \u00e7al\u0131\u015fmada kaslarda y\u00fcksek karbonhidrat varl\u0131\u011f\u0131 s\u00f6z konusuyken, tek bacak egzersizleri d\u00fc\u015f\u00fck karbonhidratla yap\u0131lm\u0131\u015f oluyor.<\/p>\n\n\n\n
Bu ara\u015ft\u0131rmac\u0131lar, mitokondrideki ya\u011f metabolizmas\u0131n\u0131 kontrol eden proteinlerin, g\u00fcnde iki seans \u00e7al\u0131\u015ft\u0131r\u0131lan bacakta daha fazla art\u0131\u011f\u0131n\u0131 g\u00f6rm\u00fc\u015flerdir. \u015e\u00f6ylece \u00f6zetleyebiliriz: G\u00fcnde iki kez d\u00fc\u015f\u00fck- karbonhidrat durumunda antrenman, ya\u011f yakmak i\u00e7in daha faydal\u0131 olabilir.<\/p>\n\n\n\n
Daha yak\u0131n ge\u00e7mi\u015fte, Dr. Yeo ve meslekta\u015flar\u0131 bu \u00e7al\u0131\u015fmay\u0131 e\u011fitilmi\u015f bireylerle tekrarlad\u0131lar. Bu \u00e7al\u0131\u015fma di\u011ferlerinden farkl\u0131yd\u0131 \u00e7\u00fcnk\u00fc tek seansl\u0131k bir kardiyodan sonra deneklerin ya\u011f yakma yetenekleri \u00f6l\u00e7\u00fcl\u00fcyordu. Denekler iki gruba ayr\u0131ld\u0131. Birinci grup g\u00fcnde iki kez kardiyo yapanlar -ikinci seanslar\u0131 d\u00fc\u015f\u00fck karbonhidrat durumunda- ve ikinci grup her seans y\u00fcksek karbonhidrat durumunda, g\u00fcnde bir kez kardiyo yapanlar. Birka\u00e7 hafta sonra, ya\u011f yakma oranlar\u0131 tekrar \u00f6l\u00e7\u00fcld\u00fc.<\/p>\n\n\n\n
Her iki grubun da dayan\u0131kl\u0131l\u0131k performans\u0131 benzer bir \u015fekilde artsa da, d\u00fczenli egzersiz s\u0131ras\u0131ndaki yak\u0131t tercihlerinin b\u00fcy\u00fck \u00f6l\u00e7\u00fcde farkl\u0131la\u015ft\u0131\u011f\u0131 g\u00f6r\u00fcld\u00fc. Hatta g\u00fcnde iki kere \u00e7al\u0131\u015fan grubun egzersiz s\u0131ras\u0131ndaki ya\u011f oksidasyonunun (yak\u0131\u015f\u0131n\u0131n), g\u00fcnde bir kez \u00e7al\u0131\u015fan gruptan \u00e7ok daha fazla artt\u0131\u011f\u0131 saptand\u0131.<\/p>\n\n\n\n
Buradan bir sonu\u00e7 \u00e7\u0131karmak gerekirse: A\u00e7 karn\u0131na (Oru\u00e7lu) \u00e7al\u0131\u015f\u0131labilir, ama d\u00fc\u015f\u00fck karbonhidratla \u00e7al\u0131\u015fmak, daha fazla de\u011filse bile e\u015fit derecede \u00f6nemlidir. Fakat kondisyon bisikletine a\u00e7 karn\u0131na binmeden \u00f6nce daha fazla bilmeniz gerekenler var.<\/p>\n\n\n\n
Kaslar\u0131 Koru, Ya\u011flar\u0131 Kaybet<\/strong><\/h2>\n\n\n\n![\"Kas](\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-3_orig.jpg\")
<\/a><\/figure>\n\n\n\nEgzersize ba\u015flamadan, hindistan cevizi ya\u011f\u0131 gibi y\u00fcksek miktarda orta zincirli trigliseridler i\u00e7eren ya\u011flar\u0131 t\u00fcketmeyi de g\u00f6zden ka\u00e7\u0131rmay\u0131n. Bu t\u00fcr ya\u011flar h\u0131zla yanarak, beyninizin ve kaslar\u0131n\u0131z\u0131n yak\u0131t olarak kullanabilece\u011fi ketona d\u00f6n\u00fc\u015f\u00fcr.\nBurada sunulan ara\u015ft\u0131rma g\u00f6steriyor ki, kardiyo orucu kalori yakmak a\u00e7\u0131s\u0131ndan sizin i\u00e7in etkili olabilir veya olmayabilir, fakat d\u00fc\u015f\u00fck karbonhidrat alarak<\/em> \u00e7al\u0131\u015fmak \u2013e\u011fer do\u011fru yaparsan\u0131z\u2013 yak\u0131t kayna\u011f\u0131 olarak ya\u011f kullan\u0131m\u0131n\u0131 optimize etme konusunda yararl\u0131 olabilir. Ve bu sayede daha efektif bir \u015fekilde ya\u011f yakars\u0131n\u0131z.\n\n<\/p>\n\n\n\nG\u00fcnde iki defa kardiyo yapmaya uyum sa\u011flaman\u0131n bir yolu, \u00e7al\u0131\u015fmalar\u0131n g\u00fcna\u015f\u0131r\u0131 yap\u0131lmas\u0131d\u0131r. \u00d6rne\u011fin haz\u0131rl\u0131k a\u015famas\u0131ndaki bir yar\u0131\u015fmac\u0131, sabahlar\u0131 d\u00fczenli aerobik egzersizleri, \u00f6\u011fleden sonra ya da ak\u015famlar\u0131 y\u00fcksek tempolu aral\u0131kl\u0131 antrenman (YTAA) yapabilir. Seanslar aras\u0131nda karbonhidrat i\u00e7eren sebze al\u0131m\u0131n\u0131 k\u0131s\u0131tlay\u0131p, onun yerine yeterince ya\u011f ve y\u00fcksek kaliteli protein ile beslenerek kay\u0131p kalorileri kar\u015f\u0131lamal\u0131d\u0131r. \u0130kinci seanstan sonra ve ertesi g\u00fcn normal karbonhidrat t\u00fcketimlerine devam edebilirler.
\u200b
Alternatif olarak, ki\u015fi d\u00fc\u015f\u00fck karbonhidrat ald\u0131\u011f\u0131 g\u00fcnlerde kardiyo yapar, y\u00fcksek karbonhidrat ald\u0131\u011f\u0131 g\u00fcnlerde yapmaz. \u00d6te yandan, e\u011fer oru\u00e7lu kardiyo uygulayacaksan\u0131z, \u00f6nceden yeteri kadar protein ve amino asit t\u00fcketmelisiniz. Ara\u015ft\u0131rmalar a\u00e7 olarak kardiyo yapan bireylerin, kas dokusu kayb\u0131 ile kar\u015f\u0131la\u015fabilme riski oldu\u011funu g\u00f6steriyor.<\/p>\n\n\n\n
Egzersize ba\u015flamadan, hindistan cevizi ya\u011f\u0131 gibi y\u00fcksek miktarda orta zincirli trigliseridler i\u00e7eren ya\u011flar\u0131 t\u00fcketmeyi de g\u00f6zden ka\u00e7\u0131rmay\u0131n. Bu t\u00fcr ya\u011flar h\u0131zla yanarak, beyninizin ve kaslar\u0131n\u0131z\u0131n yak\u0131t olarak kullanabilece\u011fi ketonlara d\u00f6n\u00fc\u015f\u00fcr.<\/p>\n\n\n\n
Hatta orta zincirli trigliserid (MCT) ve uzun zincirli ya\u011flar\u0131 kar\u015f\u0131la\u015ft\u0131ran \u00e7al\u0131\u015fmalar, orta zincirli trigliseridlerin \u00e7ok daha b\u00fcy\u00fck ya\u011f yak\u0131m\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. MCT’nin, beslenme planlamas\u0131nda b\u00fcy\u00fck bir rol oynamas\u0131n\u0131n nedenlerinden biri de budur. Hatta bu ya\u011f asitleri, h\u00fccreler aras\u0131 ileti\u015fimde sinyal molek\u00fclleri gibi hareket ederek, kas h\u00fccrelerinde ya\u011f yakan mitokondri say\u0131s\u0131n\u0131 art\u0131rabilir.<\/p>\n\n\n\n
Referanslar<\/h2>\n\n\n\n- Kelley, D. E. (2005). Skeletal muscle fat oxidation: timing and flexibility are everything. Journal of Clinical Investigation, 115<\/em>(7), 1699.<\/li>
- Sidossis, L. S., Stuart, C. A., Shulman, G. I., Lopaschuk, G. D., & Wolfe, R. R. (1996). Glucose plus insulin regulate fat oxidation by controlling the rate of fatty acid entry into the mitochondria. Journal of Clinical Investigation, 98<\/em>(10), 2244.<\/li>
- Trabelsi, K., El Abed, K., Stannard, S. R., Jammoussi, K., Zeghal, K. M., & Hakim, A. (2012). Effects of fed-versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men. International Journal of Sport Nutrition and Exercise Metabolism, 22<\/em>(1), 11.<\/li>
- Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54.<\/li>
- Hansen, A. K., Fischer, C. P., Plomgaard, P., Andersen, J. L., Saltin, B., & Pedersen, B. K. (2005). Skeletal muscle adaptation: training twice every second day vs. training once daily. Journal of Applied Physiology, 98<\/em>(1), 93-99.<\/li>
- Yeo, W. K., Paton, C. D., Garnham, A. P., Burke, L. M., Carey, A. L., & Hawley, J. A. (2008). Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens. Journal of Applied Physiology, 105<\/em>(5), 1462-1470.<\/li>
- Tipton, K. D., Ferrando, A. A., Phillips, S. M., Doyle, D., & Wolfe, R. R. (1999). Postexercise net protein synthesis in human muscle from orally administered amino acids. American Journal of Physiology-Endocrinology And Metabolism, 276<\/em>(4), E628-E634.<\/li>
- St-Onge, M. P., Bourque, C., Jones, P. J. H., Ross, R., & Parsons, W. E. (2003). Medium-versus long-chain triglycerides for 27 days increases fat oxidation and energy expenditure without resulting in changes in body composition in overweight women. International Journal of Obesity, 27<\/em>(1), 95-102.<\/li>
- Philp, A., Hargreaves, M., & Baar, K. (2012). More than a store: regulatory roles for glycogen in skeletal muscle adaptation to exercise. American Journal of Physiology-Endocrinology And Metabolism, 302<\/em>(11), E1343-E1351. <\/li><\/ol>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f<\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin. Soru: Ya\u011f Yakmak \u0130\u00e7in Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir” 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V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. 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kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin. Soru: Ya\u011f Yakmak \u0130\u00e7in Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir”…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/70"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=70"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/70\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/774"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=70"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=70"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=70"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\n\nV\u00fccut geli\u015ftirme konusundaki pek \u00e7ok literat\u00fcre kar\u015f\u0131n, oru\u00e7lu kardiyo ba\u015fl\u0131kl\u0131 ara\u015ft\u0131rmalar olduk\u00e7a k\u0131s\u0131tl\u0131. Erken d\u00f6nem \u00e7al\u0131\u015fmalar\u0131n en \u00f6nemlisi, Dr. Trabelski ve arkada\u015flar\u0131 taraf\u0131ndan ramazanda oru\u00e7 tutanlar \u00fczerinde yap\u0131lm\u0131\u015ft\u0131r. En son \u00e7al\u0131\u015fma ise, Dr. Brad Schoenfeld taraf\u0131ndan ge\u00e7en y\u0131l ger\u00e7ekle\u015ftirilmi\u015ftir.\n\n<\/p>\n\n\n\n
Ramazanda, m\u00fcsl\u00fcmanlar sadece g\u00fcnbat\u0131m\u0131 ve g\u00fcndo\u011fumu aras\u0131ndaki s\u00fcrede yemek yiyebilir. Trabelski’nin \u00e7al\u0131\u015fmas\u0131nda denekler, ya \u00f6\u011fleden sonra a\u00e7ken, ya da yedikten sonra geceleri 40-60 dakikal\u0131k kardiyo seanslar\u0131na kat\u0131ld\u0131lar. Ara\u015ft\u0131rmac\u0131lar, ya\u011f kaybeden tek grubun oru\u00e7lular oldu\u011funu ve kayb\u0131n y\u00fczde 6,3 oran\u0131nda ger\u00e7ekle\u015fti\u011fini g\u00f6zlemlediler. <\/p>\n\n\n\n
Dr. Schoenfeld konuya de\u011fi\u015fik bir a\u00e7\u0131dan yakla\u015ft\u0131. Karbonhidrat protein kar\u0131\u015f\u0131m\u0131 bir i\u00e7ecek, bir gruba egzersizden hemen \u00f6nce (tok grup), bir gruba egzersizden hemen sonra verildi (a\u00e7 grup) ve \u015fa\u015f\u0131rt\u0131c\u0131 bir \u015fekilde, her iki grubunda e\u015fit ya\u011f kaybetti\u011fi g\u00f6r\u00fcld\u00fc.<\/p>\n\n\n\n
Bu fark neden? Bunu s\u00f6ylemek zor, ama bir olas\u0131l\u0131k ramazan \u00e7al\u0131\u015fmas\u0131nda g\u00f6r\u00fclen ya\u011f kayb\u0131n\u0131n sebebi, deneklerin karbonhidrat al\u0131m\u0131n\u0131, kardiyo seans\u0131n\u0131n \u00f6ncesinde ve sonras\u0131nda birka\u00e7 saatli\u011fine b\u0131rakm\u0131\u015f olmas\u0131yla a\u00e7\u0131klanabilir. Buna kar\u015f\u0131l\u0131k, Schoenfeld, deneklere egzersizden hemen \u00f6nce ya da hemen sonra karbonhidrat vererek her iki grup i\u00e7in iyi bir sonu\u00e7 elde etti.<\/p>\n\n\n\n
Daha derine inmek i\u00e7in, karbonhidratlar\u0131n oynad\u0131\u011f\u0131 role d\u00fcr\u00fcst\u00e7e odaklanmal\u0131y\u0131z. \u015eansl\u0131y\u0131z ki bu alanda daha \u00e7ok \u00e7al\u0131\u015fma var.<\/p>\n\n\n\n
Oru\u00e7lu Kardiyo vs. Karbonhidrat Dolu Kardiyo<\/strong><\/h2>\n\n\n\n<\/a><\/figure>\n\n\n\n\n2005 y\u0131l\u0131nda, D\u00fcnya Spor Hekimli\u011fi \u00dcniversiteleri Konferans\u0131na kat\u0131ld\u0131m. (D\u00fcnyan\u0131n en b\u00fcy\u00fck egzersiz fizyolojisi konferanslar\u0131ndan biri) O zamanlar, egzersiz \u00f6ncesinde veya sonras\u0131nda y\u00fcksek miktarlarda karbonhidrat t\u00fcketiminin, uzun vadede uyum i\u00e7in ideal oldu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcyordu.\n\n<\/p>\n\n\n\n
Bu konferansta, Dr. Hansen ve meslekta\u015flar\u0131 iddiay\u0131 tersine \u00e7eviren bir ara\u015ft\u0131rma sunarak kat\u0131l\u0131mc\u0131lar\u0131 \u015foke ettiler. Onlar\u0131n laboratuvar \u00e7al\u0131\u015fmalar\u0131, kas h\u00fccrelerindeki karbonhidrat\u0131n t\u00fcketilmesi, h\u00fccrenin karbonhidrat olmayan yak\u0131t kaynaklar\u0131n\u0131 (ya\u011flar\u0131) kullanma yetene\u011fini art\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6steriyor.<\/p>\n\n\n\n
Bu teoriyi test etmek i\u00e7in, laboratuar \u00e7al\u0131\u015fanlar\u0131 deneyimsiz bir grup insana g\u00fcnde iki seans kardiyo yapt\u0131rtt\u0131. Her iki bacakla yap\u0131lan bir saatlik \u00e7al\u0131\u015fman\u0131n ard\u0131ndan iki saat hi\u00e7bir \u015fey yemeden dinlenme s\u00fcresi veriliyor ve ard\u0131ndan tek bir baca\u011f\u0131n, tekrar eden germe hareketleriyle \u00e7al\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131 ilave bir saatlik egzersiz yap\u0131l\u0131yor. B\u00f6ylece bir bacak g\u00fcnde bir saat \u00e7al\u0131\u015ft\u0131r\u0131l\u0131rken, di\u011feri g\u00fcnde iki saat \u00e7al\u0131\u015ft\u0131r\u0131lm\u0131\u015f oluyor.<\/p>\n\n\n\n
Seanslar aras\u0131nda deneklerin bir \u015fey yemelerine izin verilmemesi, ilk seans kaslardaki karbonhidrat depolar\u0131 doluyken \u00e7al\u0131\u015f\u0131ld\u0131\u011f\u0131 ve ikinci seans d\u00fc\u015f\u00fck karbonhidratla kardiyo yap\u0131ld\u0131\u011f\u0131 anlam\u0131na geliyor. B\u00f6ylelikle her g\u00fcn \u00e7ift bacakla yap\u0131lan \u00e7al\u0131\u015fmada kaslarda y\u00fcksek karbonhidrat varl\u0131\u011f\u0131 s\u00f6z konusuyken, tek bacak egzersizleri d\u00fc\u015f\u00fck karbonhidratla yap\u0131lm\u0131\u015f oluyor.<\/p>\n\n\n\n
Bu ara\u015ft\u0131rmac\u0131lar, mitokondrideki ya\u011f metabolizmas\u0131n\u0131 kontrol eden proteinlerin, g\u00fcnde iki seans \u00e7al\u0131\u015ft\u0131r\u0131lan bacakta daha fazla art\u0131\u011f\u0131n\u0131 g\u00f6rm\u00fc\u015flerdir. \u015e\u00f6ylece \u00f6zetleyebiliriz: G\u00fcnde iki kez d\u00fc\u015f\u00fck- karbonhidrat durumunda antrenman, ya\u011f yakmak i\u00e7in daha faydal\u0131 olabilir.<\/p>\n\n\n\n
Daha yak\u0131n ge\u00e7mi\u015fte, Dr. Yeo ve meslekta\u015flar\u0131 bu \u00e7al\u0131\u015fmay\u0131 e\u011fitilmi\u015f bireylerle tekrarlad\u0131lar. Bu \u00e7al\u0131\u015fma di\u011ferlerinden farkl\u0131yd\u0131 \u00e7\u00fcnk\u00fc tek seansl\u0131k bir kardiyodan sonra deneklerin ya\u011f yakma yetenekleri \u00f6l\u00e7\u00fcl\u00fcyordu. Denekler iki gruba ayr\u0131ld\u0131. Birinci grup g\u00fcnde iki kez kardiyo yapanlar -ikinci seanslar\u0131 d\u00fc\u015f\u00fck karbonhidrat durumunda- ve ikinci grup her seans y\u00fcksek karbonhidrat durumunda, g\u00fcnde bir kez kardiyo yapanlar. Birka\u00e7 hafta sonra, ya\u011f yakma oranlar\u0131 tekrar \u00f6l\u00e7\u00fcld\u00fc.<\/p>\n\n\n\n
Her iki grubun da dayan\u0131kl\u0131l\u0131k performans\u0131 benzer bir \u015fekilde artsa da, d\u00fczenli egzersiz s\u0131ras\u0131ndaki yak\u0131t tercihlerinin b\u00fcy\u00fck \u00f6l\u00e7\u00fcde farkl\u0131la\u015ft\u0131\u011f\u0131 g\u00f6r\u00fcld\u00fc. Hatta g\u00fcnde iki kere \u00e7al\u0131\u015fan grubun egzersiz s\u0131ras\u0131ndaki ya\u011f oksidasyonunun (yak\u0131\u015f\u0131n\u0131n), g\u00fcnde bir kez \u00e7al\u0131\u015fan gruptan \u00e7ok daha fazla artt\u0131\u011f\u0131 saptand\u0131.<\/p>\n\n\n\n
Buradan bir sonu\u00e7 \u00e7\u0131karmak gerekirse: A\u00e7 karn\u0131na (Oru\u00e7lu) \u00e7al\u0131\u015f\u0131labilir, ama d\u00fc\u015f\u00fck karbonhidratla \u00e7al\u0131\u015fmak, daha fazla de\u011filse bile e\u015fit derecede \u00f6nemlidir. Fakat kondisyon bisikletine a\u00e7 karn\u0131na binmeden \u00f6nce daha fazla bilmeniz gerekenler var.<\/p>\n\n\n\n
Kaslar\u0131 Koru, Ya\u011flar\u0131 Kaybet<\/strong><\/h2>\n\n\n\n<\/a><\/figure>\n\n\n\nEgzersize ba\u015flamadan, hindistan cevizi ya\u011f\u0131 gibi y\u00fcksek miktarda orta zincirli trigliseridler i\u00e7eren ya\u011flar\u0131 t\u00fcketmeyi de g\u00f6zden ka\u00e7\u0131rmay\u0131n. Bu t\u00fcr ya\u011flar h\u0131zla yanarak, beyninizin ve kaslar\u0131n\u0131z\u0131n yak\u0131t olarak kullanabilece\u011fi ketona d\u00f6n\u00fc\u015f\u00fcr.\nBurada sunulan ara\u015ft\u0131rma g\u00f6steriyor ki, kardiyo orucu kalori yakmak a\u00e7\u0131s\u0131ndan sizin i\u00e7in etkili olabilir veya olmayabilir, fakat d\u00fc\u015f\u00fck karbonhidrat alarak<\/em> \u00e7al\u0131\u015fmak \u2013e\u011fer do\u011fru yaparsan\u0131z\u2013 yak\u0131t kayna\u011f\u0131 olarak ya\u011f kullan\u0131m\u0131n\u0131 optimize etme konusunda yararl\u0131 olabilir. Ve bu sayede daha efektif bir \u015fekilde ya\u011f yakars\u0131n\u0131z.\n\n<\/p>\n\n\n\nG\u00fcnde iki defa kardiyo yapmaya uyum sa\u011flaman\u0131n bir yolu, \u00e7al\u0131\u015fmalar\u0131n g\u00fcna\u015f\u0131r\u0131 yap\u0131lmas\u0131d\u0131r. \u00d6rne\u011fin haz\u0131rl\u0131k a\u015famas\u0131ndaki bir yar\u0131\u015fmac\u0131, sabahlar\u0131 d\u00fczenli aerobik egzersizleri, \u00f6\u011fleden sonra ya da ak\u015famlar\u0131 y\u00fcksek tempolu aral\u0131kl\u0131 antrenman (YTAA) yapabilir. Seanslar aras\u0131nda karbonhidrat i\u00e7eren sebze al\u0131m\u0131n\u0131 k\u0131s\u0131tlay\u0131p, onun yerine yeterince ya\u011f ve y\u00fcksek kaliteli protein ile beslenerek kay\u0131p kalorileri kar\u015f\u0131lamal\u0131d\u0131r. \u0130kinci seanstan sonra ve ertesi g\u00fcn normal karbonhidrat t\u00fcketimlerine devam edebilirler.
\u200b
Alternatif olarak, ki\u015fi d\u00fc\u015f\u00fck karbonhidrat ald\u0131\u011f\u0131 g\u00fcnlerde kardiyo yapar, y\u00fcksek karbonhidrat ald\u0131\u011f\u0131 g\u00fcnlerde yapmaz. \u00d6te yandan, e\u011fer oru\u00e7lu kardiyo uygulayacaksan\u0131z, \u00f6nceden yeteri kadar protein ve amino asit t\u00fcketmelisiniz. Ara\u015ft\u0131rmalar a\u00e7 olarak kardiyo yapan bireylerin, kas dokusu kayb\u0131 ile kar\u015f\u0131la\u015fabilme riski oldu\u011funu g\u00f6steriyor.<\/p>\n\n\n\n
Egzersize ba\u015flamadan, hindistan cevizi ya\u011f\u0131 gibi y\u00fcksek miktarda orta zincirli trigliseridler i\u00e7eren ya\u011flar\u0131 t\u00fcketmeyi de g\u00f6zden ka\u00e7\u0131rmay\u0131n. Bu t\u00fcr ya\u011flar h\u0131zla yanarak, beyninizin ve kaslar\u0131n\u0131z\u0131n yak\u0131t olarak kullanabilece\u011fi ketonlara d\u00f6n\u00fc\u015f\u00fcr.<\/p>\n\n\n\n
Hatta orta zincirli trigliserid (MCT) ve uzun zincirli ya\u011flar\u0131 kar\u015f\u0131la\u015ft\u0131ran \u00e7al\u0131\u015fmalar, orta zincirli trigliseridlerin \u00e7ok daha b\u00fcy\u00fck ya\u011f yak\u0131m\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. MCT’nin, beslenme planlamas\u0131nda b\u00fcy\u00fck bir rol oynamas\u0131n\u0131n nedenlerinden biri de budur. Hatta bu ya\u011f asitleri, h\u00fccreler aras\u0131 ileti\u015fimde sinyal molek\u00fclleri gibi hareket ederek, kas h\u00fccrelerinde ya\u011f yakan mitokondri say\u0131s\u0131n\u0131 art\u0131rabilir.<\/p>\n\n\n\n
Referanslar<\/h2>\n\n\n\n- Kelley, D. E. (2005). Skeletal muscle fat oxidation: timing and flexibility are everything. Journal of Clinical Investigation, 115<\/em>(7), 1699.<\/li>
- Sidossis, L. S., Stuart, C. A., Shulman, G. I., Lopaschuk, G. D., & Wolfe, R. R. (1996). Glucose plus insulin regulate fat oxidation by controlling the rate of fatty acid entry into the mitochondria. Journal of Clinical Investigation, 98<\/em>(10), 2244.<\/li>
- Trabelsi, K., El Abed, K., Stannard, S. R., Jammoussi, K., Zeghal, K. M., & Hakim, A. (2012). Effects of fed-versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men. International Journal of Sport Nutrition and Exercise Metabolism, 22<\/em>(1), 11.<\/li>
- Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54.<\/li>
- Hansen, A. K., Fischer, C. P., Plomgaard, P., Andersen, J. L., Saltin, B., & Pedersen, B. K. (2005). Skeletal muscle adaptation: training twice every second day vs. training once daily. Journal of Applied Physiology, 98<\/em>(1), 93-99.<\/li>
- Yeo, W. K., Paton, C. D., Garnham, A. P., Burke, L. M., Carey, A. L., & Hawley, J. A. (2008). Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens. Journal of Applied Physiology, 105<\/em>(5), 1462-1470.<\/li>
- Tipton, K. D., Ferrando, A. A., Phillips, S. M., Doyle, D., & Wolfe, R. R. (1999). Postexercise net protein synthesis in human muscle from orally administered amino acids. American Journal of Physiology-Endocrinology And Metabolism, 276<\/em>(4), E628-E634.<\/li>
- St-Onge, M. P., Bourque, C., Jones, P. J. H., Ross, R., & Parsons, W. E. (2003). Medium-versus long-chain triglycerides for 27 days increases fat oxidation and energy expenditure without resulting in changes in body composition in overweight women. International Journal of Obesity, 27<\/em>(1), 95-102.<\/li>
- Philp, A., Hargreaves, M., & Baar, K. (2012). More than a store: regulatory roles for glycogen in skeletal muscle adaptation to exercise. American Journal of Physiology-Endocrinology And Metabolism, 302<\/em>(11), E1343-E1351. <\/li><\/ol>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f<\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin. Soru: Ya\u011f Yakmak \u0130\u00e7in Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir” 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V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. 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kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin. Soru: Ya\u011f Yakmak \u0130\u00e7in Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir”…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/70"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=70"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/70\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/774"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=70"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=70"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=70"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"Kas](\"https:\/\/www.gucluyasa.com\/ar\/uploads\/7\/3\/3\/2\/73320461\/edited\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-4_7.jpg\/\")
<\/a><\/figure>\n\n\n\n\n2005 y\u0131l\u0131nda, D\u00fcnya Spor Hekimli\u011fi \u00dcniversiteleri Konferans\u0131na kat\u0131ld\u0131m. (D\u00fcnyan\u0131n en b\u00fcy\u00fck egzersiz fizyolojisi konferanslar\u0131ndan biri) O zamanlar, egzersiz \u00f6ncesinde veya sonras\u0131nda y\u00fcksek miktarlarda karbonhidrat t\u00fcketiminin, uzun vadede uyum i\u00e7in ideal oldu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcyordu.\n\n<\/p>\n\n\n\n
Bu konferansta, Dr. Hansen ve meslekta\u015flar\u0131 iddiay\u0131 tersine \u00e7eviren bir ara\u015ft\u0131rma sunarak kat\u0131l\u0131mc\u0131lar\u0131 \u015foke ettiler. Onlar\u0131n laboratuvar \u00e7al\u0131\u015fmalar\u0131, kas h\u00fccrelerindeki karbonhidrat\u0131n t\u00fcketilmesi, h\u00fccrenin karbonhidrat olmayan yak\u0131t kaynaklar\u0131n\u0131 (ya\u011flar\u0131) kullanma yetene\u011fini art\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6steriyor.<\/p>\n\n\n\n
Bu teoriyi test etmek i\u00e7in, laboratuar \u00e7al\u0131\u015fanlar\u0131 deneyimsiz bir grup insana g\u00fcnde iki seans kardiyo yapt\u0131rtt\u0131. Her iki bacakla yap\u0131lan bir saatlik \u00e7al\u0131\u015fman\u0131n ard\u0131ndan iki saat hi\u00e7bir \u015fey yemeden dinlenme s\u00fcresi veriliyor ve ard\u0131ndan tek bir baca\u011f\u0131n, tekrar eden germe hareketleriyle \u00e7al\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131 ilave bir saatlik egzersiz yap\u0131l\u0131yor. B\u00f6ylece bir bacak g\u00fcnde bir saat \u00e7al\u0131\u015ft\u0131r\u0131l\u0131rken, di\u011feri g\u00fcnde iki saat \u00e7al\u0131\u015ft\u0131r\u0131lm\u0131\u015f oluyor.<\/p>\n\n\n\n
Seanslar aras\u0131nda deneklerin bir \u015fey yemelerine izin verilmemesi, ilk seans kaslardaki karbonhidrat depolar\u0131 doluyken \u00e7al\u0131\u015f\u0131ld\u0131\u011f\u0131 ve ikinci seans d\u00fc\u015f\u00fck karbonhidratla kardiyo yap\u0131ld\u0131\u011f\u0131 anlam\u0131na geliyor. B\u00f6ylelikle her g\u00fcn \u00e7ift bacakla yap\u0131lan \u00e7al\u0131\u015fmada kaslarda y\u00fcksek karbonhidrat varl\u0131\u011f\u0131 s\u00f6z konusuyken, tek bacak egzersizleri d\u00fc\u015f\u00fck karbonhidratla yap\u0131lm\u0131\u015f oluyor.<\/p>\n\n\n\n
Bu ara\u015ft\u0131rmac\u0131lar, mitokondrideki ya\u011f metabolizmas\u0131n\u0131 kontrol eden proteinlerin, g\u00fcnde iki seans \u00e7al\u0131\u015ft\u0131r\u0131lan bacakta daha fazla art\u0131\u011f\u0131n\u0131 g\u00f6rm\u00fc\u015flerdir. \u015e\u00f6ylece \u00f6zetleyebiliriz: G\u00fcnde iki kez d\u00fc\u015f\u00fck- karbonhidrat durumunda antrenman, ya\u011f yakmak i\u00e7in daha faydal\u0131 olabilir.<\/p>\n\n\n\n
Daha yak\u0131n ge\u00e7mi\u015fte, Dr. Yeo ve meslekta\u015flar\u0131 bu \u00e7al\u0131\u015fmay\u0131 e\u011fitilmi\u015f bireylerle tekrarlad\u0131lar. Bu \u00e7al\u0131\u015fma di\u011ferlerinden farkl\u0131yd\u0131 \u00e7\u00fcnk\u00fc tek seansl\u0131k bir kardiyodan sonra deneklerin ya\u011f yakma yetenekleri \u00f6l\u00e7\u00fcl\u00fcyordu. Denekler iki gruba ayr\u0131ld\u0131. Birinci grup g\u00fcnde iki kez kardiyo yapanlar -ikinci seanslar\u0131 d\u00fc\u015f\u00fck karbonhidrat durumunda- ve ikinci grup her seans y\u00fcksek karbonhidrat durumunda, g\u00fcnde bir kez kardiyo yapanlar. Birka\u00e7 hafta sonra, ya\u011f yakma oranlar\u0131 tekrar \u00f6l\u00e7\u00fcld\u00fc.<\/p>\n\n\n\n
Her iki grubun da dayan\u0131kl\u0131l\u0131k performans\u0131 benzer bir \u015fekilde artsa da, d\u00fczenli egzersiz s\u0131ras\u0131ndaki yak\u0131t tercihlerinin b\u00fcy\u00fck \u00f6l\u00e7\u00fcde farkl\u0131la\u015ft\u0131\u011f\u0131 g\u00f6r\u00fcld\u00fc. Hatta g\u00fcnde iki kere \u00e7al\u0131\u015fan grubun egzersiz s\u0131ras\u0131ndaki ya\u011f oksidasyonunun (yak\u0131\u015f\u0131n\u0131n), g\u00fcnde bir kez \u00e7al\u0131\u015fan gruptan \u00e7ok daha fazla artt\u0131\u011f\u0131 saptand\u0131.<\/p>\n\n\n\n
Buradan bir sonu\u00e7 \u00e7\u0131karmak gerekirse: A\u00e7 karn\u0131na (Oru\u00e7lu) \u00e7al\u0131\u015f\u0131labilir, ama d\u00fc\u015f\u00fck karbonhidratla \u00e7al\u0131\u015fmak, daha fazla de\u011filse bile e\u015fit derecede \u00f6nemlidir. Fakat kondisyon bisikletine a\u00e7 karn\u0131na binmeden \u00f6nce daha fazla bilmeniz gerekenler var.<\/p>\n\n\n\n
Kaslar\u0131 Koru, Ya\u011flar\u0131 Kaybet<\/strong><\/h2>\n\n\n\n<\/a><\/figure>\n\n\n\nEgzersize ba\u015flamadan, hindistan cevizi ya\u011f\u0131 gibi y\u00fcksek miktarda orta zincirli trigliseridler i\u00e7eren ya\u011flar\u0131 t\u00fcketmeyi de g\u00f6zden ka\u00e7\u0131rmay\u0131n. Bu t\u00fcr ya\u011flar h\u0131zla yanarak, beyninizin ve kaslar\u0131n\u0131z\u0131n yak\u0131t olarak kullanabilece\u011fi ketona d\u00f6n\u00fc\u015f\u00fcr.\nBurada sunulan ara\u015ft\u0131rma g\u00f6steriyor ki, kardiyo orucu kalori yakmak a\u00e7\u0131s\u0131ndan sizin i\u00e7in etkili olabilir veya olmayabilir, fakat d\u00fc\u015f\u00fck karbonhidrat alarak<\/em> \u00e7al\u0131\u015fmak \u2013e\u011fer do\u011fru yaparsan\u0131z\u2013 yak\u0131t kayna\u011f\u0131 olarak ya\u011f kullan\u0131m\u0131n\u0131 optimize etme konusunda yararl\u0131 olabilir. Ve bu sayede daha efektif bir \u015fekilde ya\u011f yakars\u0131n\u0131z.\n\n<\/p>\n\n\n\nG\u00fcnde iki defa kardiyo yapmaya uyum sa\u011flaman\u0131n bir yolu, \u00e7al\u0131\u015fmalar\u0131n g\u00fcna\u015f\u0131r\u0131 yap\u0131lmas\u0131d\u0131r. \u00d6rne\u011fin haz\u0131rl\u0131k a\u015famas\u0131ndaki bir yar\u0131\u015fmac\u0131, sabahlar\u0131 d\u00fczenli aerobik egzersizleri, \u00f6\u011fleden sonra ya da ak\u015famlar\u0131 y\u00fcksek tempolu aral\u0131kl\u0131 antrenman (YTAA) yapabilir. Seanslar aras\u0131nda karbonhidrat i\u00e7eren sebze al\u0131m\u0131n\u0131 k\u0131s\u0131tlay\u0131p, onun yerine yeterince ya\u011f ve y\u00fcksek kaliteli protein ile beslenerek kay\u0131p kalorileri kar\u015f\u0131lamal\u0131d\u0131r. \u0130kinci seanstan sonra ve ertesi g\u00fcn normal karbonhidrat t\u00fcketimlerine devam edebilirler.
\u200b
Alternatif olarak, ki\u015fi d\u00fc\u015f\u00fck karbonhidrat ald\u0131\u011f\u0131 g\u00fcnlerde kardiyo yapar, y\u00fcksek karbonhidrat ald\u0131\u011f\u0131 g\u00fcnlerde yapmaz. \u00d6te yandan, e\u011fer oru\u00e7lu kardiyo uygulayacaksan\u0131z, \u00f6nceden yeteri kadar protein ve amino asit t\u00fcketmelisiniz. Ara\u015ft\u0131rmalar a\u00e7 olarak kardiyo yapan bireylerin, kas dokusu kayb\u0131 ile kar\u015f\u0131la\u015fabilme riski oldu\u011funu g\u00f6steriyor.<\/p>\n\n\n\n
Egzersize ba\u015flamadan, hindistan cevizi ya\u011f\u0131 gibi y\u00fcksek miktarda orta zincirli trigliseridler i\u00e7eren ya\u011flar\u0131 t\u00fcketmeyi de g\u00f6zden ka\u00e7\u0131rmay\u0131n. Bu t\u00fcr ya\u011flar h\u0131zla yanarak, beyninizin ve kaslar\u0131n\u0131z\u0131n yak\u0131t olarak kullanabilece\u011fi ketonlara d\u00f6n\u00fc\u015f\u00fcr.<\/p>\n\n\n\n
Hatta orta zincirli trigliserid (MCT) ve uzun zincirli ya\u011flar\u0131 kar\u015f\u0131la\u015ft\u0131ran \u00e7al\u0131\u015fmalar, orta zincirli trigliseridlerin \u00e7ok daha b\u00fcy\u00fck ya\u011f yak\u0131m\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. MCT’nin, beslenme planlamas\u0131nda b\u00fcy\u00fck bir rol oynamas\u0131n\u0131n nedenlerinden biri de budur. Hatta bu ya\u011f asitleri, h\u00fccreler aras\u0131 ileti\u015fimde sinyal molek\u00fclleri gibi hareket ederek, kas h\u00fccrelerinde ya\u011f yakan mitokondri say\u0131s\u0131n\u0131 art\u0131rabilir.<\/p>\n\n\n\n
Referanslar<\/h2>\n\n\n\n- Kelley, D. E. (2005). Skeletal muscle fat oxidation: timing and flexibility are everything. Journal of Clinical Investigation, 115<\/em>(7), 1699.<\/li>
- Sidossis, L. S., Stuart, C. A., Shulman, G. I., Lopaschuk, G. D., & Wolfe, R. R. (1996). Glucose plus insulin regulate fat oxidation by controlling the rate of fatty acid entry into the mitochondria. Journal of Clinical Investigation, 98<\/em>(10), 2244.<\/li>
- Trabelsi, K., El Abed, K., Stannard, S. R., Jammoussi, K., Zeghal, K. M., & Hakim, A. (2012). Effects of fed-versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men. International Journal of Sport Nutrition and Exercise Metabolism, 22<\/em>(1), 11.<\/li>
- Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54.<\/li>
- Hansen, A. K., Fischer, C. P., Plomgaard, P., Andersen, J. L., Saltin, B., & Pedersen, B. K. (2005). Skeletal muscle adaptation: training twice every second day vs. training once daily. Journal of Applied Physiology, 98<\/em>(1), 93-99.<\/li>
- Yeo, W. K., Paton, C. D., Garnham, A. P., Burke, L. M., Carey, A. L., & Hawley, J. A. (2008). Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens. Journal of Applied Physiology, 105<\/em>(5), 1462-1470.<\/li>
- Tipton, K. D., Ferrando, A. A., Phillips, S. M., Doyle, D., & Wolfe, R. R. (1999). Postexercise net protein synthesis in human muscle from orally administered amino acids. American Journal of Physiology-Endocrinology And Metabolism, 276<\/em>(4), E628-E634.<\/li>
- St-Onge, M. P., Bourque, C., Jones, P. J. H., Ross, R., & Parsons, W. E. (2003). Medium-versus long-chain triglycerides for 27 days increases fat oxidation and energy expenditure without resulting in changes in body composition in overweight women. International Journal of Obesity, 27<\/em>(1), 95-102.<\/li>
- Philp, A., Hargreaves, M., & Baar, K. (2012). More than a store: regulatory roles for glycogen in skeletal muscle adaptation to exercise. American Journal of Physiology-Endocrinology And Metabolism, 302<\/em>(11), E1343-E1351. <\/li><\/ol>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f<\/h2>\n\n\n\n<\/div>\n\n\n\n
","protected":false},"excerpt":{"rendered":"Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin. Soru: Ya\u011f Yakmak \u0130\u00e7in Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir” […]<\/p>","protected":false},"author":1,"featured_media":774,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[12,7],"tags":[69,62,68,70,67,66,71,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",482,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-300x199.jpg",300,199,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",482,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-600x398.jpg",600,398,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",600,398,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"Kardiyo<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin. Soru: Ya\u011f Yakmak \u0130\u00e7in Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir”…","yoast_head":"\nKas Profes\u00f6r\u00fcne Sorun: Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan ve v\u00fccut geli\u015ftirme \u00e7al\u0131\u015fman\u0131zdan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gucluyasa.com\/ar\/professor-of-cardio-muscle-problems-from-once-and-then-what-i-should-eat\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kas Profes\u00f6r\u00fcne Sorun: Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? - G\u00dc\u00c7L\u00dcYA\u015eA\" \/>\n<meta property=\"og:description\" content=\"Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. 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kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin. Soru: Ya\u011f Yakmak \u0130\u00e7in Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir”…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/70"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=70"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/70\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/774"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=70"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=70"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=70"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/a><\/figure>\n\n\n\nEgzersize ba\u015flamadan, hindistan cevizi ya\u011f\u0131 gibi y\u00fcksek miktarda orta zincirli trigliseridler i\u00e7eren ya\u011flar\u0131 t\u00fcketmeyi de g\u00f6zden ka\u00e7\u0131rmay\u0131n. Bu t\u00fcr ya\u011flar h\u0131zla yanarak, beyninizin ve kaslar\u0131n\u0131z\u0131n yak\u0131t olarak kullanabilece\u011fi ketona d\u00f6n\u00fc\u015f\u00fcr.\nBurada sunulan ara\u015ft\u0131rma g\u00f6steriyor ki, kardiyo orucu kalori yakmak a\u00e7\u0131s\u0131ndan sizin i\u00e7in etkili olabilir veya olmayabilir, fakat d\u00fc\u015f\u00fck karbonhidrat alarak<\/em> \u00e7al\u0131\u015fmak \u2013e\u011fer do\u011fru yaparsan\u0131z\u2013 yak\u0131t kayna\u011f\u0131 olarak ya\u011f kullan\u0131m\u0131n\u0131 optimize etme konusunda yararl\u0131 olabilir. Ve bu sayede daha efektif bir \u015fekilde ya\u011f yakars\u0131n\u0131z.\n\n<\/p>\n\n\n\n G\u00fcnde iki defa kardiyo yapmaya uyum sa\u011flaman\u0131n bir yolu, \u00e7al\u0131\u015fmalar\u0131n g\u00fcna\u015f\u0131r\u0131 yap\u0131lmas\u0131d\u0131r. \u00d6rne\u011fin haz\u0131rl\u0131k a\u015famas\u0131ndaki bir yar\u0131\u015fmac\u0131, sabahlar\u0131 d\u00fczenli aerobik egzersizleri, \u00f6\u011fleden sonra ya da ak\u015famlar\u0131 y\u00fcksek tempolu aral\u0131kl\u0131 antrenman (YTAA) yapabilir. Seanslar aras\u0131nda karbonhidrat i\u00e7eren sebze al\u0131m\u0131n\u0131 k\u0131s\u0131tlay\u0131p, onun yerine yeterince ya\u011f ve y\u00fcksek kaliteli protein ile beslenerek kay\u0131p kalorileri kar\u015f\u0131lamal\u0131d\u0131r. \u0130kinci seanstan sonra ve ertesi g\u00fcn normal karbonhidrat t\u00fcketimlerine devam edebilirler. Egzersize ba\u015flamadan, hindistan cevizi ya\u011f\u0131 gibi y\u00fcksek miktarda orta zincirli trigliseridler i\u00e7eren ya\u011flar\u0131 t\u00fcketmeyi de g\u00f6zden ka\u00e7\u0131rmay\u0131n. Bu t\u00fcr ya\u011flar h\u0131zla yanarak, beyninizin ve kaslar\u0131n\u0131z\u0131n yak\u0131t olarak kullanabilece\u011fi ketonlara d\u00f6n\u00fc\u015f\u00fcr.<\/p>\n\n\n\n Hatta orta zincirli trigliserid (MCT) ve uzun zincirli ya\u011flar\u0131 kar\u015f\u0131la\u015ft\u0131ran \u00e7al\u0131\u015fmalar, orta zincirli trigliseridlerin \u00e7ok daha b\u00fcy\u00fck ya\u011f yak\u0131m\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. MCT’nin, beslenme planlamas\u0131nda b\u00fcy\u00fck bir rol oynamas\u0131n\u0131n nedenlerinden biri de budur. Hatta bu ya\u011f asitleri, h\u00fccreler aras\u0131 ileti\u015fimde sinyal molek\u00fclleri gibi hareket ederek, kas h\u00fccrelerinde ya\u011f yakan mitokondri say\u0131s\u0131n\u0131 art\u0131rabilir.<\/p>\n\n\n\n Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin. Soru: Ya\u011f Yakmak \u0130\u00e7in Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir” […]<\/p>","protected":false},"author":1,"featured_media":774,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[12,7],"tags":[69,62,68,70,67,66,71,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",482,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-300x199.jpg",300,199,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",482,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",714,474,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-600x398.jpg",600,398,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig.jpg",600,398,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/kardiyodan-once-ve-sonra-ne-yemeliyim-grafik-1-hq_2_orig-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"qubely_comment":0,"qubely_category":"Kardiyo<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Oru\u00e7lu kardiyo trendi d\u00fc\u015f\u00fc\u015fte, d\u00fc\u015f\u00fck karbonhidratl\u0131 kardiyo, ya\u011f yakma kral\u0131 olarak onun yerini al\u0131yor. Do\u011fru beslenme ile kardiyo \u00e7al\u0131\u015fmas\u0131ndan alaca\u011f\u0131n\u0131z sonucu nas\u0131l maksimize edebilece\u011finizi \u00f6\u011frenin. Soru: Ya\u011f Yakmak \u0130\u00e7in Kardiyodan \u00d6nce Ve Sonra Ne Yemeliyim? Bu v\u00fccut geli\u015ftirenler i\u00e7in, Himalaya’lar\u0131n doru\u011funa t\u0131rman\u0131p bilge bir guruya soraca\u011f\u0131n t\u00fcrden yersiz bir sorudur. Guru nas\u0131l cevaplar? ” De\u011fi\u015fir”…","yoast_head":"\n
\u200b
Alternatif olarak, ki\u015fi d\u00fc\u015f\u00fck karbonhidrat ald\u0131\u011f\u0131 g\u00fcnlerde kardiyo yapar, y\u00fcksek karbonhidrat ald\u0131\u011f\u0131 g\u00fcnlerde yapmaz. \u00d6te yandan, e\u011fer oru\u00e7lu kardiyo uygulayacaksan\u0131z, \u00f6nceden yeteri kadar protein ve amino asit t\u00fcketmelisiniz. Ara\u015ft\u0131rmalar a\u00e7 olarak kardiyo yapan bireylerin, kas dokusu kayb\u0131 ile kar\u015f\u0131la\u015fabilme riski oldu\u011funu g\u00f6steriyor.<\/p>\n\n\n\nReferanslar<\/h2>\n\n\n\n
\n\n\n\n\u200bBu Makaleyi Payla\u015f<\/h2>\n\n\n\n
","protected":false},"excerpt":{"rendered":"