{"id":37030,"date":"2026-03-03T00:24:55","date_gmt":"2026-03-03T00:24:55","guid":{"rendered":"https:\/\/by-tv.co.uk\/?p=37030"},"modified":"2026-03-03T00:24:55","modified_gmt":"2026-03-03T00:24:55","slug":"neden-kilo-vermek-ilk-haftalarda-kolaydir-yasmin-altindag-yazdi","status":"publish","type":"post","link":"https:\/\/by-tv.co.uk\/en\/neden-kilo-vermek-ilk-haftalarda-kolaydir-yasmin-altindag-yazdi\/","title":{"rendered":"Neden Kilo Vermek \u0130lk Haftalarda Kolayd\u0131r? Yasmin Alt\u0131nda\u011f yazd\u0131*"},"content":{"rendered":"

Stres alt\u0131nda i\u015ftah\u0131n tamamen kapanmas\u0131 ya da tam tersine kontrols\u00fcz yeme iste\u011finin ortaya \u00e7\u0131kmas\u0131, \u00e7o\u011fu zaman ki\u015filikle ya da irade ile a\u00e7\u0131klan\u0131r. \u201cBen stresliyken yiyemiyorum\u201d ya da \u201cBen stresliyken kendimi tutam\u0131yorum\u201d c\u00fcmleleri g\u00fcnl\u00fck hayatta \u00e7ok s\u0131k duyulur. Oysa bu iki u\u00e7 davran\u0131\u015f\u0131n temelinde psikolojik tercihlerden \u00e7ok, sinir sistemi ve hormon yan\u0131tlar\u0131<\/strong> yer al\u0131r.<\/p>\n

Stres, v\u00fccutta \u00f6ncelikle hipotalamus\u2013hipofiz\u2013adrenal (HHA) eksenini<\/strong> aktive eder. Beyin, potansiyel bir tehdit alg\u0131lad\u0131\u011f\u0131nda kortizol ve adrenalin<\/strong> ba\u015fta olmak \u00fczere bir dizi stres hormonu salg\u0131lan\u0131r. Bu yan\u0131t\u0131n temel amac\u0131 hayatta kalmay\u0131 desteklemektir. Ancak bu hormonlar\u0131n sindirim sistemi ve i\u015ftah merkezleri \u00fczerindeki etkisi ki\u015fiden ki\u015fiye belirgin \u015fekilde farkl\u0131 olabilir.<\/p>\n

Akut Stres \u0130\u015ftah\u0131 Bask\u0131layabiliyor<\/h4>\n

Stresin ilk faz\u0131nda, bir\u00e7ok bireyde i\u015ftah bask\u0131lan\u0131r. Bunun temel nedeni, hipotalamustan sal\u0131nan kortikotropin salg\u0131lat\u0131c\u0131 hormonun (CRH)<\/strong> do\u011frudan i\u015ftah merkezlerini bask\u0131lamas\u0131d\u0131r. Ayn\u0131 anda sempatik sinir sistemi<\/strong> aktive olur ve kan ak\u0131\u015f\u0131 sindirim sisteminden kaslara ve kalbe y\u00f6nlendirilir. Bu fizyolojik tablo, v\u00fccut i\u00e7in \u201c\u015fimdi yemek zaman\u0131 de\u011fil\u201d mesaj\u0131 anlam\u0131na gelir. Bu nedenle baz\u0131 ki\u015filer yo\u011fun stres alt\u0131ndayken mide kaz\u0131nmas\u0131 yerine mide d\u00fc\u011f\u00fcmlenmesi ya\u015far.<\/p>

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Image generated by AI \u2013 BYTV<\/p><\/div>\n

Kortizol Uzarsa \u0130\u015ftah Artabiliyor<\/h4>\n

Ancak stres yan\u0131t\u0131 her bireyde bu \u015fekilde ilerlemez. Baz\u0131 ki\u015filerde stres daha uzun s\u00fcreli ve dalgal\u0131 bir profile sahiptir. Akut stresin ard\u0131ndan kortizol d\u00fczeyleri y\u00fcksek seyretmeye devam etti\u011finde, i\u015ftah \u00fczerindeki etki y\u00f6n de\u011fi\u015ftirir. Kortizol, \u00f6zellikle y\u00fcksek enerjili ve kolay ula\u015f\u0131labilir besinlere kar\u015f\u0131 iste\u011fi art\u0131r\u0131r.<\/strong> Bunun nedeni, beynin enerji g\u00fcvenli\u011fini sa\u011flamaya \u00e7al\u0131\u015fmas\u0131d\u0131r. V\u00fccut, devam eden bir tehdit alg\u0131s\u0131 alt\u0131nda, enerji depolar\u0131n\u0131 garanti alt\u0131na almak ister.<\/p>\n

\u00d6d\u00fcl Sistemi ve \u201cRahatlama\u201d Yeme\u011fi<\/h4>\n

Bu noktada devreye giren bir di\u011fer \u00f6nemli sistem de \u00f6d\u00fcl mekanizmas\u0131d\u0131r<\/strong>. Stres, dopamin sinyallerini bask\u0131layabilir.<\/strong> Bu da ki\u015fide huzursuzluk, i\u00e7sel bir bo\u015fluk hissi ve rahatlama aray\u0131\u015f\u0131 yarat\u0131r. \u015eekerli ve ya\u011fl\u0131 besinler, dopamin yan\u0131t\u0131n\u0131 h\u0131zl\u0131 \u015fekilde art\u0131rd\u0131\u011f\u0131 i\u00e7in, stres alt\u0131nda olan birey i\u00e7in k\u0131sa s\u00fcreli bir rahatlama sa\u011flar. Bu nedenle baz\u0131 ki\u015filer stresliyken yemek yemeyi bir ka\u00e7\u0131\u015f ya da dengeleme davran\u0131\u015f\u0131 olarak deneyimler.<\/p>\n

Yani stres kar\u015f\u0131s\u0131nda hi\u00e7 yemeyen ki\u015filerle s\u00fcrekli yemek isteyen ki\u015filer aras\u0131ndaki fark, \u00e7o\u011fu zaman karakter fark\u0131 de\u011fil, stres yan\u0131t\u0131n\u0131n n\u00f6rofizyolojik bi\u00e7imidir.<\/strong><\/p>\n

Kronik Stres Dengeyi Bozabiliyor<\/h4>\n

Burada \u00f6nemli bir ba\u015fka unsur da bireyin daha \u00f6nceki stres deneyimleri ve sinir sisteminin reg\u00fclasyon kapasitesidir.<\/strong> Kronik stres alt\u0131nda uzun s\u00fcre kalan bireylerde, stres yan\u0131t\u0131 daha d\u00fczensiz \u00e7al\u0131\u015fmaya ba\u015flar. Kortizol sal\u0131n\u0131m\u0131ndaki ritim bozulur<\/strong> ve bu durum i\u015ftah sinyallerinin de daha \u00f6ng\u00f6r\u00fclemez hale gelmesine yol a\u00e7ar. Bu nedenle baz\u0131 ki\u015filer bir d\u00f6nem i\u015ftahs\u0131zl\u0131k ya\u015farken, ba\u015fka bir d\u00f6nemde yo\u011fun yeme ataklar\u0131 g\u00f6sterebilir.<\/p>\n

Peki bu biyolojik farkl\u0131l\u0131k g\u00fcnl\u00fck hayatta nas\u0131l y\u00f6netilebilir?<\/h4>\n

\u0130lk olarak, stresliyken ortaya \u00e7\u0131kan yeme davran\u0131\u015f\u0131n\u0131 ahlaki bir zay\u0131fl\u0131k olarak de\u011ferlendirmemek<\/strong> gerekir. Bu davran\u0131\u015f, \u00e7o\u011fu zaman sinir sisteminin denge aray\u0131\u015f\u0131n\u0131n bir sonucudur.<\/p>\n

\u0130kinci olarak, \u00f6zellikle stres alt\u0131nda i\u015ftah\u0131 a\u00e7\u0131lan bireylerde, uzun s\u00fcreli a\u00e7l\u0131k periyotlar\u0131 durumu daha da k\u00f6t\u00fcle\u015ftirebilir. G\u00fcn i\u00e7inde d\u00fczenli aral\u0131klarla, protein ve lif i\u00e7eri\u011fi dengeli \u00f6\u011f\u00fcnler<\/strong> t\u00fcketmek, kortizol dalgalanmalar\u0131n\u0131n yeme davran\u0131\u015f\u0131 \u00fczerindeki etkisini azaltmaya yard\u0131mc\u0131 olur.<\/p><\/blockquote>\n

\u00dc\u00e7\u00fcnc\u00fc \u00f6nemli nokta ise uyku ve toparlanmad\u0131r.<\/strong> Uyku eksikli\u011fi, stres hormonlar\u0131n\u0131n reg\u00fclasyonunu daha da bozar ve beynin \u00f6d\u00fcl sistemini daha hassas hale getirir. Bu durum, \u00f6zellikle ak\u015fam saatlerinde kontrols\u00fcz yeme iste\u011fini g\u00fc\u00e7lendirebilir.<\/p>\n

Son olarak, stres yan\u0131t\u0131n\u0131 do\u011frudan hedefleyen k\u00fc\u00e7\u00fck davran\u0131\u015flar da i\u015ftah reg\u00fclasyonunu destekler. G\u00fcn i\u00e7inde k\u0131sa y\u00fcr\u00fcy\u00fc\u015fler, nefese odaklanan k\u0131sa molalar ve ekran maruziyetinin bilin\u00e7li azalt\u0131lmas\u0131, parasempatik sinir sistemini aktive ederek stres yan\u0131t\u0131n\u0131 yumu\u015fat\u0131r.<\/strong><\/p>\n

\u00d6zetle, stresliyken hi\u00e7 yemeyen ki\u015filerle stresliyken s\u00fcrekli yiyen ki\u015filer aras\u0131ndaki fark, irade g\u00fcc\u00fcnden \u00e7ok sinir sisteminin strese verdi\u011fi biyolojik cevapt\u0131r.<\/strong> \u0130\u015ftah, stres alt\u0131nda bir zay\u0131fl\u0131k g\u00f6stergesi de\u011fil; beynin hayatta kalma stratejisinin bir par\u00e7as\u0131d\u0131r.<\/strong> Bu fark\u0131 anlamak, yeme davran\u0131\u015f\u0131n\u0131 su\u00e7luluk \u00fczerinden de\u011fil, fizyoloji \u00fczerinden de\u011ferlendirebilmenin en \u00f6nemli ad\u0131m\u0131d\u0131r.<\/p>\n

 Diyetisyen Yasmin Alt\u0131nda\u011f <\/p>\n

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Stres alt\u0131nda i\u015ftah\u0131n tamamen kapanmas\u0131 ya da tam tersine kontrols\u00fcz yeme iste\u011finin ortaya \u00e7\u0131kmas\u0131, \u00e7o\u011fu zaman ki\u015filikle ya da irade ile a\u00e7\u0131klan\u0131r. \u201cBen stresliyken yiyemiyorum\u201d ya da \u201cBen stresliyken kendimi tutam\u0131yorum\u201d c\u00fcmleleri g\u00fcnl\u00fck hayatta \u00e7ok s\u0131k duyulur. Oysa bu iki u\u00e7 davran\u0131\u015f\u0131n temelinde psikolojik tercihlerden \u00e7ok, sinir sistemi ve hormon yan\u0131tlar\u0131 yer al\u0131r. Stres, v\u00fccutta \u00f6ncelikle hipotalamus\u2013hipofiz\u2013adrenal (HHA) eksenini aktive eder. Beyin, potansiyel bir tehdit alg\u0131lad\u0131\u011f\u0131nda kortizol ve adrenalin ba\u015fta olmak \u00fczere bir dizi stres hormonu salg\u0131lan\u0131r. Bu yan\u0131t\u0131n temel amac\u0131 hayatta kalmay\u0131 desteklemektir. Ancak bu hormonlar\u0131n sindirim sistemi ve i\u015ftah merkezleri \u00fczerindeki etkisi ki\u015fiden ki\u015fiye belirgin \u015fekilde farkl\u0131 olabilir. […]<\/p>\n","protected":false},"author":11,"featured_media":37031,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[13],"tags":[],"class_list":["post-37030","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/posts\/37030","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/comments?post=37030"}],"version-history":[{"count":2,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/posts\/37030\/revisions"}],"predecessor-version":[{"id":37034,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/posts\/37030\/revisions\/37034"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/media\/37031"}],"wp:attachment":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/media?parent=37030"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/categories?post=37030"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/tags?post=37030"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}