{"id":391,"date":"2022-12-10T01:44:08","date_gmt":"2022-12-09T22:44:08","guid":{"rendered":"https:\/\/alibilalbayrak.com\/?p=391"},"modified":"2022-12-10T01:55:48","modified_gmt":"2022-12-09T22:55:48","slug":"besinlerin-termik-etkisi","status":"publish","type":"post","link":"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/","title":{"rendered":"Besinlerin Termik Etkisi"},"content":{"rendered":"\n

Yemek yemek yani beslenmek ya\u015fam\u0131m\u0131z\u0131 devam ettirmemiz i\u00e7in \u015fart. Bilirsiniz sosyal medya ve web sitelerinde beslenme, diyet konular\u0131yla \u201csa\u00e7mal\u0131k\u201d kategorisine girecek bilgiler dola\u015f\u0131yor. T\u00fcm karma\u015fan\u0131n i\u00e7ine bu zamana kadar \u00e7ok da s\u00f6z edilmeyen \u00f6nemli bir detay var.<\/p>\n\n\n\n

 Besinlerin termik etkisi; bilimsel ad\u0131yla SDA \u201cSpecific dynamic action\u201d. Beslenme kitaplar\u0131na yeni giren bir kavram ve g\u00fcn\u00fcm\u00fcz diyeteti\u011finde \u00e7ok pop\u00fcler bir ara\u015ft\u0131rma konusu. Bilimsel \u00e7al\u0131\u015fmalar ve meta analizler besinlerin termik etkisini anlayabilmemiz i\u00e7in devam ederken. \u015eu ana kadar \u00f6\u011frendiklerimizin herkes taraf\u0131ndan anla\u015f\u0131ld\u0131\u011f\u0131ndan emin olmak istiyorum.<\/p>\n\n\n\n

Ortaokul derslerinden \u2019de hat\u0131rlayaca\u011f\u0131m\u0131z \u00fczere besinler v\u00fccuda girdikten sonra yak\u0131t olarak kullan\u0131lmak veya depolanmak i\u00e7in sindirilmeye ba\u015flan\u0131r. Bu kimyasal i\u015flemleri ba\u015flatmak ve s\u00fcrd\u00fcrmek biraz g\u00fc\u00e7t\u00fcr. Dolay\u0131s\u0131yla, enerji sarfiyat\u0131 gerekir. Yani, besinlerden enerji ortaya \u00e7\u0131kart\u0131rken bir miktar enerjiyi harcamak zorunday\u0131z. Besinleri sindirmek i\u00e7in kulland\u0131\u011f\u0131m\u0131z bu enerjiye, literat\u00fcre katk\u0131da bulunarak i\u015fletme maliyeti demeyi tercih ediyorum.<\/p>\n\n\n\n

Dengeli ya\u011f-protein-karbonhidrat diyeti uygulayan bir insanda (ba\u015fka bir dosyan\u0131n konusu) toplam kalorinin %10\u2019u (yakla\u015f\u0131k 150-300 kalori) termik efekte ba\u011fl\u0131 i\u015fleme maliyeti olarak kullan\u0131l\u0131yor.<\/p>\n\n\n\n

Sihirli bir \u015fekilde hi\u00e7 \u00e7aba gerekmeden harcanan bu kaloriler diyetisyenlerin bile g\u00f6z\u00fcnden ka\u00e7makta. Bu sayede diyet s\u00fcresince d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fczden daha fazla kaloriyi g\u00fcn i\u00e7erisinde harc\u0131yoruz, bu y\u00fczden d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fczden daha az kilo al\u0131yoruz veya daha h\u0131zl\u0131 kilo veriyoruz.<\/p>\n\n\n\n

Termik efekt, kilo almak isteyen ve alamayan ki\u015filerin ald\u0131\u011f\u0131 kalorinin nereye gitti\u011fini bize a\u00e7\u0131klayabilir. Ya da kilo verme s\u00fcrecini kolayla\u015ft\u0131rmam\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

Besin t\u00fcrlerinin termik efekte etkisi<\/strong><\/p>\n\n\n\n

Protein, ya\u011f ve karbonhidratlar sindirime u\u011frarken farkl\u0131 tepkiler verir.<\/p>\n\n\n\n

Proteinleri sindirmek di\u011fer her \u015feyden \u00e7ok daha karma\u015f\u0131kt\u0131r. V\u00fccudumuz i\u00e7in b\u00fcy\u00fck bir i\u015f y\u00fck\u00fc yarat\u0131r. Bundan dolay\u0131 termik maliyeti en y\u00fcksek olan gurup proteinlerdir.<\/p>\n\n\n\n

Karbonhidratlar kendi i\u00e7inde farkl\u0131 guruplara ayr\u0131l\u0131r fakat her formu ya\u011flar\u0131 sindirmekten daha yorucudur. Fazla karbonhidrat\u0131n ya\u011fa d\u00f6n\u00fc\u015ft\u00fcr\u00fcp depolanmas\u0131 3-4 kat fazla enerji gerektirir.<\/p>\n\n\n\n

Diyet ya\u011flar\u0131 her iki besinden daha kolay bir \u015fekilde emilir ve sindirilir. Bu y\u00fczden termik maliyeti en d\u00fc\u015f\u00fck besinler ya\u011flard\u0131r.<\/p>\n\n\n\n

***<\/p>\n\n\n\n

Besinlerden ald\u0131\u011f\u0131m\u0131z toplam kalorinin ne kadar\u0131n\u0131n v\u00fccut taraf\u0131ndan harcand\u0131\u011f\u0131 tespit edilmi\u015ftir.<\/p>\n\n\n\n

Proteinlerden al\u0131nan toplam kalorinin %30<\/em><\/strong>
Karbonhidrattan al\u0131nan kalorinin kalitesine g\u00f6re %5 ile %15<\/em><\/strong>
Ya\u011fdan al\u0131nan kalorinin kalitesine g\u00f6re %5-15<\/em><\/strong><\/p><\/blockquote><\/figure>\n\n\n\n

***<\/p>\n\n\n\n

\n

Her 1gr protein ve karbonhidrat 4 kaloridir.<\/p>\n\n\n\n

Her 1gr ya\u011f 9 kaloridir<\/p>\n<\/div>\n\n\n\n

E\u011fer besin al\u0131m\u0131n\u0131z\u0131 takip ediyorsan\u0131z bu veriler ile bug\u00fcn ald\u0131\u011f\u0131n\u0131z kalorinin ne kadar\u0131n\u0131n thermic effect sayesinde harcand\u0131\u011f\u0131n\u0131 hesaplayabilirsiniz.<\/p>\n\n\n\n

\n

Ekstra Notlar<\/p>\n\n\n\n

*termik etkinin etkisi aerobik ve anaerobik antrenmanlar ile art\u0131\u011f\u0131 g\u00f6zlenmi\u015ftir. (Orta kalitede ara\u015ft\u0131rma)<\/p>\n\n\n\n

*bu yaz\u0131dan yola \u00e7\u0131k\u0131p ya\u011f al\u0131m\u0131n\u0131 \u00e7ok fazla azaltmay\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z bu d\u00fc\u015f\u00fcnceyi hemen akl\u0131n\u0131zdan \u00e7\u0131kar\u0131n. \u00c7\u00fcnk\u00fc hormon dengesi ya\u011f al\u0131m\u0131na ba\u011fl\u0131d\u0131r v\u00fccut i\u00e7in en iyi olan kg ba\u015f\u0131na 1gr ya\u011f almak olacakt\u0131r.<\/p>\n\n\n\n

*Termik etkinin \u00f6\u011f\u00fcn say\u0131s\u0131ndan etkilendi\u011fi \u00e7ok fazla olmad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fclmekte.(d\u00fc\u015f\u00fck-orta kaliteli ara\u015ft\u0131rmalar)<\/p>\n\n\n\n

*Oxford \u00dcniversitesinde k\u0131rm\u0131z\u0131 biber ve MCT ya\u011f\u0131 t\u00fcketmenin Besinlerin Termik Efektine y\u00f6nelik yap\u0131lan bir ara\u015ft\u0131rmada. \u00d6\u011f\u00fcnlere eklenmesine termik etkinin %50  art\u0131rd\u0131\u011f\u0131 g\u00f6zlemlenmi\u015ftir. (Orta kalitede ara\u015ft\u0131rma)<\/p>\n<\/div>\n\n\n\n

Daha fazlas\u0131n\u0131 \u00f6\u011frenmek isteyenler i\u00e7in baz\u0131 ba\u011flant\u0131lar.<\/p>\n\n\n\n

\n

Sindirim<\/a><\/em><\/strong><\/p>\n\n\n\n

Protein<\/a><\/em><\/strong><\/p>\n\n\n\n

Glukoneogenez<\/a><\/em><\/strong><\/p>\n\n\n\n

Negatif Kalori<\/a><\/em><\/strong><\/p>\n\n\n\n

Specific Dynamic Action<\/a><\/em><\/strong><\/p>\n<\/div>\n\n\n\n

\n
\n
\n
\n

https:\/\/en.wikipedia.org\/wiki\/Specific_dynamic_action<\/a><\/p>\n\n\n\n

https:\/\/link.springer.com\/article\/10.1007\/s00394-012-0463-9<\/a><\/p>\n\n\n\n

https:\/\/academic.oup.com\/jn\/article-abstract\/36\/1\/41\/4726344?redirectedFrom=PDF<\/a><\/p>\n\n\n\n

https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/07315724.2004.10719381<\/a><\/p>\n\n\n\n

https:\/\/www.revolution-pts.com\/blog\/understanding-the-thermic-effect-of-food#:~:text=The%20thermic%20effect%20of%20food%20(TEF)%20is%20the%20amount%20of,a%20mixed%20and%20balanced%20diet.<\/a><\/p>\n\n\n\n

https:\/\/sistem.nevsehir.edu.tr\/bizdosyalar\/0193398843737a538a134e0ba0b641e8\/4.Karbohidrat%20metabolizmas%C4%B1,glukoneogenez.ppt<\/a><\/p>\n\n\n\n

https:\/\/healthyeating.sfgate.com\/absorption-fat-differs-carbohydrates-9041.html<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n

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

Besinlerin termik etkisi; bilimsel ad\u0131yla SDA \u201cSpecific dynamic action\u201d. Beslenme kitaplar\u0131na yeni giren bir kavram ve g\u00fcn\u00fcm\u00fcz diyeteti\u011finde \u00e7ok pop\u00fcler bir ara\u015ft\u0131rma konusu. Bilimsel \u00e7al\u0131\u015fmalar ve meta analizler besinlerin termik etkisini anlayabilmemiz i\u00e7in devam ederken. \u015eu ana kadar \u00f6\u011frendiklerimizin herkes taraf\u0131ndan anla\u015f\u0131ld\u0131\u011f\u0131ndan emin olmak istiyorum.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,1],"tags":[],"class_list":["post-391","post","type-post","status-publish","format-standard","hentry","category-beslenme","category-yazilar"],"yoast_head":"\nBesinlerin Termik Etkisi - Ali Bilal Bayrak<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Besinlerin Termik Etkisi - Ali Bilal Bayrak\" \/>\n<meta property=\"og:description\" content=\"Besinlerin termik etkisi; bilimsel ad\u0131yla SDA \u201cSpecific dynamic action\u201d. 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Bilimsel \u00e7al\u0131\u015fmalar ve meta analizler besinlerin termik etkisini anlayabilmemiz i\u00e7in devam ederken. \u015eu ana kadar \u00f6\u011frendiklerimizin herkes taraf\u0131ndan anla\u015f\u0131ld\u0131\u011f\u0131ndan emin olmak istiyorum.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/\" \/>\n<meta property=\"og:site_name\" content=\"Ali Bilal Bayrak\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-09T22:44:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-09T22:55:48+00:00\" \/>\n<meta name=\"author\" content=\"alibilalbayrak\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/Bayrakalibilal\" \/>\n<meta name=\"twitter:site\" content=\"@Bayrakalibilal\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"alibilalbayrak\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/\"},\"author\":{\"name\":\"alibilalbayrak\",\"@id\":\"https:\/\/alibilalbayrak.com\/#\/schema\/person\/20032d0a1480fccd04d97d33f3ce34fa\"},\"headline\":\"Besinlerin Termik Etkisi\",\"datePublished\":\"2022-12-09T22:44:08+00:00\",\"dateModified\":\"2022-12-09T22:55:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/\"},\"wordCount\":716,\"commentCount\":4,\"publisher\":{\"@id\":\"https:\/\/alibilalbayrak.com\/#\/schema\/person\/20032d0a1480fccd04d97d33f3ce34fa\"},\"articleSection\":[\"Beslenme\",\"Yaz\u0131lar\"],\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/\",\"url\":\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/\",\"name\":\"Besinlerin Termik Etkisi - Ali Bilal Bayrak\",\"isPartOf\":{\"@id\":\"https:\/\/alibilalbayrak.com\/#website\"},\"datePublished\":\"2022-12-09T22:44:08+00:00\",\"dateModified\":\"2022-12-09T22:55:48+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/#breadcrumb\"},\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/alibilalbayrak.com\/index.php\/2022\/12\/10\/besinlerin-termik-etkisi\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Anasayfa\",\"item\":\"https:\/\/alibilalbayrak.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Besinlerin Termik Etkisi\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/alibilalbayrak.com\/#website\",\"url\":\"https:\/\/alibilalbayrak.com\/\",\"name\":\"Ali Bilal Bayrak\",\"description\":\"zat-\u0131 muhterem'in kafas\u0131n\u0131n i\u00e7i\",\"publisher\":{\"@id\":\"https:\/\/alibilalbayrak.com\/#\/schema\/person\/20032d0a1480fccd04d97d33f3ce34fa\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/alibilalbayrak.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"tr\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\/\/alibilalbayrak.com\/#\/schema\/person\/20032d0a1480fccd04d97d33f3ce34fa\",\"name\":\"alibilalbayrak\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\/\/alibilalbayrak.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/i0.wp.com\/alibilalbayrak.com\/wp-content\/uploads\/2022\/10\/ABB-1-1.png?fit=1080%2C1080&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/alibilalbayrak.com\/wp-content\/uploads\/2022\/10\/ABB-1-1.png?fit=1080%2C1080&ssl=1\",\"width\":1080,\"height\":1080,\"caption\":\"alibilalbayrak\"},\"logo\":{\"@id\":\"https:\/\/alibilalbayrak.com\/#\/schema\/person\/image\/\"},\"description\":\"2019 y\u0131l\u0131nda istanbul kadik\u00f6y lisesinden mezun oldum. \u00dcsk\u00fcdar \u00fcniversitesinde perf\u00fczyon lisans b\u00f6l\u00fcm\u00fcne girerek e\u011fitim hayat\u0131ma devam ettim. 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