Cuma, Ağustos 12, 2005

Diet Meselesi

Onceki yazimda South Beach Diet'ten bahsetmistim. Bu dieti gecen yil (2004) Nisan - Ekim doneminde denemistim. Sonucta saglikli diet, fiziksel aktivite ile birlikte yapilinca anlam kazaniyor. Asagida ogrendiklerimi ve tecrubelerimi ozetliyorum...

Bilmeniz gereken ilk sey su: Yedigimiz her sey kaloriye donusuyor. Teknik olarak 1 kalori, 1 gr. suyun sicakligini 1 derece arttirmak icin gereken enerji miktari. Kalori diyince aklimiza yemek ya da iceceklerden aldigimiz kalori geliyor. Ornegin bir kutu kola ictiginiz 200 kalori aliyorsunuz. Ama aslinda teknik olarak dogrusu 200.000 kalori ya da 200 Kilo Kalori! Biz genele uyup kilo kalori yerine sadece kalori diyelim.

Insan vucudu, enerji harcama konusunda oldukca tutumlu davranir! Oyleki otururken sadece kg vucut agirligi basina 26 kalori harciyor. Yani 70 Kg agirliginda yetiskin bir erkek tum gun 'oturuyor' olsa, 70x26 = 1820 kaloriye ihtiyaci harciyor.

Nefes alirken, kalbiniz atarken, beyniniz calisirken surekli kalori harciyorsunuz. Vucudunuz normal sicakligini muhafaza etmek icin de enerji harciyor. Uyurken vucut ve beyin onarim moduna giriyor, daha seyrek nefes aliyorsunuz, kalp atisiniz dusuyor; dolayisiyla daha az enerji harciyorsunuz.

Yine fiziksel guc isteyen aktiviteler icin de cok yuksek enerji harcamiyor vucut. Maraton kosan biri 1km icin 62 kaloriye ihtiyac duyuyor.

Ote yandan, sadece 1 dilim pizza yediginizde yaklasik 400 kalori aliyorsunuz. Yiyeceklerin kalori degerlerini veren tablolari internette bulmak mumkun.

Yedigimiz her seyin kaloriye donustugunu soylemistik. Soyle ki yiyecek maddeleri 4 temel ogeden olusuyor:

  • Yag: 1gr = 9 kalori;
  • Protein: 1gr = 4 kalori
  • Karbonhidrat (Seker): 1 gr. = 4 kalori
  • Su: 0 kalori
Yedikleriniz icindeki bu 4 malzemenin gramajina bakarak, kac kalori oldugunu bulabiliyorsunuz; yuksek karbonhidratli pide/ekmek gibi yiyecekleri, sekerli icecekleri ve yagli etleri yemeyi seven milletimiz her gun aldigi kaloriyi hesaplayin artik!

Vucut kullanmadigi enerjiyi, kotu gunlerde kullanmak icin yaga donusturuyor. 7500 kalori fazla biriktirdiginizde bu size 1 Kg (yag) olarak geri donuyor. Diyelim ki masa basi bir isiniz var ve vucudunuz gunde 1800 kalori tuketiyor. Ote yandan siz yedikleriniz/ictiklerinizden gunde 2000 kalori aliyorsunuz. Bu hesapla gunde 200 kalori fazlaniz var. Bu yaklasik ayda 1 Kilo, yilda 12 Kilo aliyorsunuz demek.

Fazla kilonuz oldugunu dusunuyorsunuz, peki, nasil kilo vereceksiniz? Hesap ortada, 7500 kalori yaktiginizda, 1 kilo veriyorsunuz. Iste diet muhabbeti burda basliyor. Genelde insanlar, kalorisi az yiyecekleri secip, daha az yiyerek, aldigi enerji miktarini, harcayacagi enerji miktarinin altinda tutuyorlar. Vucut, yeterince enerji alamadigi icin, yedek deposunu, yani yaglari enerjiye donusturmeye basliyor ve kilo vermeye basliyorsunuz.

Genelde sorun su ki sonsuza kadar diet yapamiyor, bir sure sonra eski aliskanliklara donup, ihtiyacinizdan fazlasini size verecek kadar yemek yemeye basliyorsunuz. Diet bir ise yaramamis oluyor!

Bu arada sunu da soyleyeyim, diet sonrasi ayni kiloya donseniz bile, tukettiginiz urunler konusunda daha bilincli oluyorsunuz. Turkiye'de maalesef her gidanin uzerinde, icindekilere dair bilgiler yer almiyor. Amerika'da ise en azindan kalori, yag, seker miktari gibi bilgiler yazili olmak zorunda. Kucuk bir kisisel ornek vermem gerekirse, kesinlikle Amerika'da 'soft drinks' denilen, kola turu sekerli icecekleri icmiyorum; bilinc altina yerlesmis, icemiyorum!

Velhasil, madem yediklerimizden kalori yukleniyoruz, az yemekle de yetinemiyoruz, o zaman ne yapacagiz?


Oncelikle, nerden ne kadar kalori aldiginizi ogrenmeniz lazim. Beyniniz, bir sayac gibi yuttugunuz her lokmanin kac kalori oldugunu ogrenmeli. Boylece gunde ne kadar kalori aldiginizi bulacaksiniz.

Sonra gunde ne kadar kaloriye ihtiyaciniz oldugunu hesaplamalisiniz (Kilo basina 26 kalori hesabini kullanabilirsiniz).

Aradaki farki gorerek, kendinizi yediklerinizi kisitlamaya baslayacak ve secmeye baslayacaksiniz. Goreceksiniz ki cogu kez gereginden fazla enerji aliyor olacaksiniz. Geriye ne kaliyor? Tek cozum, fiziksel aktivitelerinizi arttirmak, spor yaparak fazla enerjiyi yakmak. Ne yaparsaniz ne kadar kalori yaktiginizi, yine internetteki tablolardan bulabilirsiniz.

Diet meselesi konusunda " how stuff works " sitesinde cok guzel bir yazi var, ilgileniyorsaniz tavsiye ederim, okuyun!

Bu arada biz yarin sabah 6'da bir haftaligina Jamaika'ya gidiyoruz, bunca diet muhabbetinden sonra ne yer ne iceriz bilmem artik :)

1 yorum:

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