{"id":458,"date":"2021-02-03T09:54:22","date_gmt":"2021-02-03T06:54:22","guid":{"rendered":"https:\/\/thecovepilates.com\/blog\/?p=458"},"modified":"2021-03-18T16:33:20","modified_gmt":"2021-03-18T13:33:20","slug":"kalori-gercekleri","status":"publish","type":"post","link":"https:\/\/blog.thecovepilates.com\/?p=458","title":{"rendered":"Kalori Ger\u00e7ekleri"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Hepimiz kalorilerin<\/strong> ne oldu\u011funu biliyoruz. Yiyeceklerin kalori etiketlerini g\u00f6r\u00fcyoruz ve a\u011f\u0131zlar\u0131m\u0131za yiyecek koyarken v\u00fccudumuza kalori koydu\u011fumuzu biliyoruz. Ve hepimiz biliyoruz ki egzersiz yaparken kalori yak\u0131yoruz. Ak\u0131ll\u0131 saatlerimiz sayesinde bunun takibini de yapabiliyoruz.<\/p>\n\n\n\n

\u201cKalori giri\u015fi, Kalori \u00e7\u0131k\u0131\u015f\u0131\u201d<\/strong> prensibini de bilebilirsiniz. Bu ilke v\u00fccudumuza koydu\u011fumuz (yemek) kaloriler kulland\u0131\u011f\u0131m\u0131z kaloriden (egzersiz) daha b\u00fcy\u00fck oldu\u011funda kilo ald\u0131\u011f\u0131m\u0131z\u0131 s\u00f6yl\u00fcyor. Tersine, ald\u0131\u011f\u0131m\u0131z kaloriler yakt\u0131\u011f\u0131m\u0131z kaloriden daha az oldu\u011funda kilo veririz.<\/p>\n\n\n\n

Fakat i\u015fler bundan biraz daha karma\u015f\u0131k. V\u00fccudumuza kalori koyman\u0131n tek bir yolu var, yiyerek<\/strong>. Ancak, d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz\u00fcn aksine kalorilerin kullan\u0131lmas\u0131n\u0131n ve v\u00fccudumuzdan \u00e7\u0131kmas\u0131n\u0131n bir\u00e7ok yolu var. Ve egzersiz t\u00fcm bu yollar\u0131n en k\u00fc\u00e7\u00fck ve \u00f6nemsiz olanlar\u0131ndan biridir. T\u00fcm v\u00fccut fonksiyonlar\u0131m\u0131z \u00e7ok fazla enerji gerektirir ve \u00e7ok fazla kalori yakar. D\u00fc\u015f\u00fcnme, kan pompalama, v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131 d\u00fczenleme, kaslar\u0131 in\u015fa etme, onarma ve di\u011fer faaliyetler.<\/p>\n\n\n\n

Enerji gerektiren ve kalori yakan bedensel i\u015flevlerden biri yiyecekleri sindirmektir<\/strong>. Yiyecekleri par\u00e7alamak ve sindirmek i\u00e7in kalori gerekir. V\u00fccudumuz g\u0131dalardan yeni kalori almak i\u00e7in kalori harcamaktad\u0131r. Ve bu aktivite egzersizden daha fazla enerji ve kalori gerektirir. Basit\u00e7e s\u00f6ylemek gerekirse, yiyecekleri sindirmek kalorileri yak\u0131m\u0131n\u0131n \u00f6nemli bir k\u0131sm\u0131d\u0131r.<\/p>\n\n\n\n

Net kalorilere<\/strong> ve br\u00fct kaloriler<\/strong> kavram\u0131n\u0131n devreye girdi\u011fi yer buras\u0131d\u0131r. Br\u00fct kaloriler<\/strong>, a\u011fz\u0131n\u0131za koydu\u011funuz kalori say\u0131s\u0131d\u0131r. A\u011fz\u0131n\u0131za koydu\u011funuz kalori say\u0131s\u0131ndan v\u00fccudunuzun o yiyece\u011fi sindirmek i\u00e7in kulland\u0131\u011f\u0131 kalori say\u0131s\u0131n\u0131 \u00e7\u0131kard\u0131\u011f\u0131m\u0131z zaman ise ortaya net kalori<\/strong> \u00e7\u0131kmaktad\u0131r. Bu, v\u00fccudunuzun yiyecekler sindirildikten sonra kullanabilece\u011fi kalori miktar\u0131d\u0131r. Net kaloriler v\u00fccudunuza kalan ger\u00e7ek kalori miktar\u0131n\u0131 g\u00f6sterdi\u011finden, daha faydal\u0131 bir \u00f6l\u00e7\u00fcmd\u00fcr.<\/strong><\/p>\n\n\n\n

Farkl\u0131 g\u0131dalar\u0131 sindirmek i\u00e7in farkl\u0131 miktarlarda enerji gerekir.<\/strong> Bu, ayn\u0131 say\u0131da br\u00fct kaloriye sahip iki yiyece\u011fin, sindirim i\u00e7in farkl\u0131 miktarlarda enerjiye ihtiya\u00e7 duyduklar\u0131ndan dolay\u0131 farkl\u0131 net kalorilere sahip olaca\u011f\u0131 anlam\u0131na gelir.<\/p>\n\n\n\n

Bir \u00f6rnek verelim. Bir elma<\/strong> ve bir avu\u00e7 \u015feker<\/strong> hayal edin. Her ikisinin de 100 kalori oldu\u011funu varsayal\u0131m. Br\u00fct kaloriye bak\u0131ld\u0131\u011f\u0131nda iki yiyecek aras\u0131nda kalori fark\u0131 yoktur. Ama \u015fekeri sindirmek i\u00e7in v\u00fccudunuz sadece 5 kalori harcarken, daha fazla lif i\u00e7eren elmay\u0131 sindirmek i\u00e7in 25 kalori harcamaktad\u0131r. Yani elmadan elde edilen net kaloriler 75 (100\u201325), \u015fekerden elde edilen net kaloriler 95 (100-5)<\/strong>. Ayn\u0131 br\u00fct kaloriler g\u00f6r\u00fcnse de net kalori miktar\u0131 \u00e7ok daha fazlad\u0131r.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Ara\u015ft\u0131rmac\u0131lar<\/a>, i\u015flenmi\u015f g\u0131dalar\u0131n (\u00f6rne\u011fimizde \u015feker) sindirmek i\u00e7in \u00e7ok daha az enerji gerektirdi\u011fini ve i\u015flenmemi\u015f g\u0131dalar\u0131n (\u00f6rne\u011fimizde elma) sindirmek i\u00e7in \u00e7ok daha fazla enerji gerektirdi\u011fini bulmu\u015flard\u0131r. Sonu\u00e7 olarak, ayn\u0131 say\u0131da br\u00fct kaloriye sahip i\u015flenmi\u015f g\u0131da ve i\u015flenmemi\u015f g\u0131da \u00f6nemli \u00f6l\u00e7\u00fcde farkl\u0131 net kaloriye sahip olabilir.<\/strong><\/p>\n\n\n\n

Elma ve \u015feker aras\u0131ndaki net kalori fark\u0131 k\u00fc\u00e7\u00fck g\u00f6r\u00fcnse de, bu k\u00fc\u00e7\u00fck fark g\u00fcnl\u00fck, haftal\u0131k hatta ayl\u0131k ald\u0131\u011f\u0131m\u0131z besinlere g\u00f6re d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde \u00e7ok b\u00fcy\u00fck rakamlara \u00e7\u0131kmaktad\u0131r.<\/strong> \u0130\u015flenmemi\u015f g\u0131dalara nazaran \u0130\u015flenmi\u015f g\u0131dalar\u0131n s\u00fcrekli olarak t\u00fcketimi, zaman i\u00e7inde \u00f6nemli \u00f6l\u00e7\u00fcde farkl\u0131 sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7acakt\u0131r.<\/p>\n\n\n\n

Br\u00fct kalori ve net kalori hesaplamas\u0131 sa\u011fl\u0131kl\u0131 bir ya\u015fam konusunda en basit ve en g\u00fc\u00e7l\u00fc silahlar\u0131m\u0131zdan birisi asl\u0131nda. \u0130yi ve bilin\u00e7li kullan\u0131ld\u0131\u011f\u0131nda b\u00fct\u00fcn oyunu de\u011fi\u015ftirebilir. Ne yedi\u011finizi, v\u00fccudunuza koydu\u011funuz yak\u0131t\u0131n ne oldu\u011funu bildi\u011finiz ve anlamaya ba\u015flad\u0131\u011f\u0131n\u0131z zaman sa\u011fl\u0131kl\u0131 bir ya\u015fama ad\u0131m atm\u0131\u015f oluyorsunuz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hepimiz kalorilerin ne oldu\u011funu biliyoruz. Yiyeceklerin kalori etiketlerini g\u00f6r\u00fcyoruz ve a\u011f\u0131zlar\u0131m\u0131za yiyecek koyarken v\u00fccudumuza kalori koydu\u011fumuzu biliyoruz. Ve hepimiz biliyoruz ki egzersiz yaparken kalori yak\u0131yoruz. Ak\u0131ll\u0131 saatlerimiz sayesinde bunun takibini de yapabiliyoruz. \u201cKalori giri\u015fi, Kalori \u00e7\u0131k\u0131\u015f\u0131\u201d prensibini de bilebilirsiniz. Bu ilke v\u00fccudumuza koydu\u011fumuz (yemek) kaloriler kulland\u0131\u011f\u0131m\u0131z kaloriden (egzersiz) daha b\u00fcy\u00fck oldu\u011funda kilo<\/p>\n","protected":false},"author":1,"featured_media":312,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[27,31,45,44,42,43],"class_list":["post-458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme","tag-beslenme","tag-diet","tag-kalori","tag-kilo-kaybi","tag-saglik","tag-yemek"],"_links":{"self":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/458","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=458"}],"version-history":[{"count":5,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/458\/revisions"}],"predecessor-version":[{"id":580,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/458\/revisions\/580"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/media\/312"}],"wp:attachment":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=458"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=458"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=458"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}