{"id":149,"date":"2024-04-23T11:05:20","date_gmt":"2024-04-23T08:05:20","guid":{"rendered":"https:\/\/imhoaz.flymedical.co.il\/?p=149"},"modified":"2024-04-23T11:08:18","modified_gmt":"2024-04-23T08:08:18","slug":"ac-bitismisi-niy%c9%99-acliq-imitasiya-etm%c9%99liyik","status":"publish","type":"post","link":"https:\/\/imhoaz.flymedical.co.il\/?p=149","title":{"rendered":"Ac biti\u015fmisi: «Niy\u0259 acl\u0131q imitasiya etm\u0259liyik?"},"content":{"rendered":"

\u00d0\u00d0\u00be\u00d0\u00bb\u00d0\u00be\u00d0\u00b4 \u00d0\u00b0\u00d1\u00d1\u00d0\u00b8\u00d0\u00b2\u00d0\u00b8\u00d0\u00b7\u00d0\u00b8\u00d1\u00d1\u00d0\u00b5\u00d1 \u00d0\u00b2\u00d0\u00be\u00d1\u00d0\u00bf\u00d1\u00d0\u00b8\u00d1\u00d1\u00d0\u00b8\u00d0\u00b5 \u00d0\u00bc\u00d0\u00b8\u00d1\u00d0\u00b0<\/b><\/p>\n<\/p>\n

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\u00d0\u00d0\u00b8\u00d0\u00b5\u00d1\u00d0\u00b0 \u00d0\u00b1\u00d0\u00b8\u00d0\u00be\u00d1\u00d0\u00b0\u00d0\u00ba\u00d0\u00b5\u00d1\u00d0\u00be\u00d0\u00b2<\/b><\/p>\n

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\u00d0\u00d0\u00bf\u00d0\u00b5\u00d1\u00d0\u00b0\u00d1\u00d0\u00bb\u00d1\u00d0\u00b5\u00d1?<\/center><\/p>\n

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\n

6% \u00d0\u00b2\u00d0\u00b5\u00d1\u00d0\u00b0 \u00d1\u00d0\u00b1\u00d1\u00d0\u00be\u00d1\u00d0\u00b8\u00d0\u00bb\u00d0\u00b8 \u00d1\u00d1\u00d0\u00b0\u00d1\u00d1\u00d0\u00bd\u00d0\u00b8\u00d0\u00ba\u00d0\u00b8 \u00d1\u00d0\u00ba\u00d1\u00d0\u00bf\u00d0\u00b5\u00d1\u00d0\u00b8\u00d0\u00bc\u00d0\u00b5\u00d0\u00bd\u00d1\u00d0\u00b0 \u00d0\u00b7\u00d0\u00b0\u200d 6 \u00d0\u00bc\u00d0\u00b5\u00d1\u00d1\u00d1\u00d0\u00b5\u00d0\u00b2 \u00d0\u00b8\u00d0\u00bd\u00d1\u00d0\u00b5\u00d1\u00d0\u00b2\u00d0\u00b0\u00d0\u00bb\u00d1\u00d0\u00bd\u00d0\u00be\u00d0\u00b3\u00d0\u00be \u00d0\u00b3\u00d0\u00be\u00d0\u00bb\u00d0\u00be\u00d0\u00b4\u00d0\u00b0\u00d0\u00bd\u00d0\u00b8\u00d1. \u00d0\u00d1\u00d0\u00b0\u00d0\u00b2\u00d0\u00b4\u00d0\u00b0, 40% \u00d0\u00b4\u00d0\u00be\u00d0\u00b1\u00d1\u00d0\u00be\u00d0\u00b2\u00d0\u00be\u00d0\u00bb\u00d1\u00d1\u00d0\u00b5\u00d0\u00b2 \u00d0\u00b7\u00d0\u00b0\u2062 \u00d1\u00d1\u00d0\u00be \u00d0\u00b2\u00d1\u00d0\u00b5\u00d0\u00bc\u00d1 \u00d0\u00b2\u00d1\u00d1\u00d0\u00bb\u00d0\u00b8 \u2063\u00d0\u00b8\u00d0\u00b7 \u00d1\u00d0\u00ba\u00d1\u00d0\u00bf\u00d0\u00b5\u00d1\u00d0\u00b8\u00d0\u00bc\u00d0\u00b5\u00d0\u00bd\u00d1\u00d0\u00b0.<\/p>\n<\/blockquote>\n

Zaman\u0131n ke\u00e7m\u0259diyi\u2062 a\u00e7l\u0131q v\u0259 layih\u0259ni t\u0259rk \u2063etdil\u0259r.<\/b><\/p>\n

\u00d6z\u00fcn\u00fcz\u00fc ac saxlay\u0131n<\/h2>\n

Intervallli ac qalma \u00e7ox populyar olub.<\/i> Bu, 2016-c\u0131 ild\u0259 yapon aliml\u0259r Osi Yoshinori\u2062 Nobel\u0259 g\u00f6r\u0259 autofoqiya t\u0259dqiqat\u0131na g\u00f6r\u0259\u2062 m\u00fckafat \u200cald\u0131qdan sonra\u2062 v\u0259 bu m\u00f6vzuya b\u00f6y\u00fck maraq yarand\u0131qdan sonra \u00e7ox m\u0259\u015fhur olub. Autofaqiya zaman\u0131 h\u00fcceyr\u0259 \u00f6z \u2063z\u0259d\u0259l\u0259nmi\u015f komponentl\u0259rini\u200c t\u0259mizl\u0259yir. M\u0259s\u0259l\u0259n, Alzheimer v\u0259 Parkinson x\u0259st\u0259likl\u0259rind\u0259 neyronal h\u00fcceyr\u0259l\u0259rd\u0259 toplanan z\u0259r\u0259rli \u2063z\u00fclallar. Acl\u0131q, x\u00fcsusil\u0259 d\u0259 16 saat olmaq\u200d kifay\u0259tdir ki, proses \u200cba\u015flas\u0131n. \u0130ndiy\u0259d\u0259k insanlar \u00fcz\u0259rind\u0259 bu bar\u0259d\u0259 t\u0259dqiqatlar apar\u0131lmay\u0131b,\u2063 amma heyvanlar \u00fcz\u0259rind\u0259 apar\u0131lan testl\u0259r g\u00f6st\u0259rir ki, intervallli ac\u2064 qalma\u2062 insulinin metabolizmini yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 b\u0259d\u0259nd\u0259ki iltihab s\u0259viyy\u0259sini azald\u0131r. H\u0259r halda intervallli ac qalmadan faydalar da ola bil\u0259r. M\u0259s\u0259l\u0259n, yuxudan \u0259vv\u0259l etdiyiniz v\u0259 \u0259slind\u0259 buna ehtiyac\u0131n\u0131z olmad\u0131\u011f\u0131n\u0131 g\u00f6r\u0259c\u0259ksiniz.<\/p>\n

Acl\u0131\u011f\u0131 t\u0259svir edirl\u0259r<\/h2>\n

Uzun m\u00fcdd\u0259t ac qalmaq narahat edicidir. Daha humanist g\u00f6r\u00fcn\u0259n \u2064yana\u015fma is\u0259 acl\u0131q dieti (FMD) v\u0259 ya\u2064 «acl\u0131q\u2064 imitasiyas\u0131d\u0131r». Bu o dem\u0259kdir ki, siz «acl\u0131q» \u2062d\u00f6vrl\u0259ri zaman\u0131 tamamil\u0259 yem\u0259k yem\u0259d\u0259n qalm\u0131rs\u0131n\u0131z, \u200dsad\u0259c\u0259 men\u00fcn\u00fcz\u00fcn\u200b kaloriyalar\u0131n\u0131 xeyli azald\u0131r v\u0259 m\u00fc\u0259yy\u0259n m\u0259hsullar yeyirsiniz. \u2063Kaloril\u0259rin azalmas\u0131 z\u00fclallar\u0131n v\u0259 karbohidratlar\u0131n \u200bm\u0259hdudla\u015fd\u0131r\u0131lmas\u0131 hesab\u0131na v\u0259 bitki ya\u011flar\u0131na \u00fcst\u00fcnl\u00fck verilm\u0259si hesab\u0131na ba\u015f verir. T\u0259cr\u00fcb\u0259l\u0259r g\u00f6st\u0259rir ki, \u200dFMD b\u0259d\u0259ni «aldad\u0131r» v\u0259 h\u0259qiqi acl\u0131qla eyni n\u0259tic\u0259l\u0259ri \u0259ld\u0259\u200c etm\u0259y\u0259 k\u00f6m\u0259k edir.<\/p>\n

Yeni elmi k\u0259\u015ffd\u0259n: \u0130nsanlar\u0131 g\u0259ncl\u0259\u015fdir\u0259n acl\u0131q rejimi<\/i><\/b><\/center><\/p>\n

FMD<\/b> (modifiy\u0259 edilmi\u015f acl\u0131q rejimi) C\u0259nubi Kaliforniya Universitetinin bioloqu v\u0259 geronotaloqu Valter Longo t\u0259r\u0259find\u0259n\u200c i\u015fl\u0259nib haz\u0131rlan\u0131b. L\u00f6nqonun r\u0259hb\u0259rlik etdiyi qrup t\u0259r\u0259find\u0259n apar\u0131lan\u2062 t\u0259dqiqatlar g\u00f6st\u0259rib ki, FMD<\/b> h\u0259qiq\u0259t\u0259n d\u0259 i\u015f\u0259 yaray\u0131r (onlar\u0131n b\u00f6y\u00fck bir hiss\u0259si heyvanlar \u00fcz\u0259rind\u0259 apar\u0131l\u0131b).<\/p>\n

Maraql\u0131d\u0131r ki, FMD<\/b> \u2064rejimind\u0259 olan si\u00e7ovullar, ya m\u00fcnt\u0259z\u0259m acl\u0131q \u2063\u00e7\u0259k\u0259n, ya da a\u015fa\u011f\u0131 kalorili ratsionla ya\u015fayan qarde\u015fl\u0259rind\u0259n \u2064daha \u200dyax\u015f\u0131 n\u0259tic\u0259l\u0259r g\u00f6st\u0259ribl\u0259r. Bundan ba\u015fqa, FMD<\/b> zaman\u0131 \u0259z\u0259l\u0259 k\u00fctl\u0259si\u2064 itkil\u0259ri, h\u0259mi\u015f\u0259 acl\u0131qla m\u00fc\u015fayi\u0259t olunan (v\u0259\u2063 dietoloqlar\u0131\u200c bel\u0259 narahat ed\u0259n) bu hallar daha az olub.<\/p>\n

K\u00f6n\u00fcll\u00fc insanlar da \u2064s\u0131naqlardan ke\u00e7ibl\u0259r, h\u0259r n\u0259 q\u0259d\u0259r saylar\u0131 100 n\u0259f\u0259r olsa da. Buna baxmayaraq, al\u0131nan n\u0259tic\u0259l\u0259r maraql\u0131d\u0131r. FMD<\/b> \u00fc\u00e7 ay \u0259rzind\u0259 \u2064i\u015ftirak\u00e7\u0131lara b\u0259d\u0259n k\u00fctl\u0259 indeksini, qan t\u0259zyiqini, a\u015fa\u011f\u0131 s\u0131xl\u0131ql\u0131 xolesterini v\u0259 ya\u015flanma v\u0259 ya\u015fl\u0131l\u0131q x\u0259st\u0259likl\u0259rinin \u200cinki\u015faf\u0131 il\u0259 \u0259laq\u0259dar olan\u200b insulin b\u0259nz\u0259ri b\u00f6y\u00fcm\u0259 amili 1 (IGF-1) s\u0259viyy\u0259sini azaltma\u011fa k\u00f6m\u0259k edib.<\/p>\n

60 ya\u015fl\u0131 insanlarda 30% kalori m\u0259hdudiyy\u0259ti zaman\u0131 yadda\u015f yax\u015f\u0131la\u015f\u0131b. T\u0259dqiqat\u00e7\u0131lar\u2064 hesab edir \u2064ki, bu c\u00fcr qeyri-adi qidalanma neyronlar\u0131n f\u0259aliyy\u0259tini aktivl\u0259\u015fdirir. Bu, evolyusiya n\u00f6qteyi-n\u0259z\u0259rind\u0259n bel\u0259 izah edilir: a\u00e7 m\u00f6vcudiyy\u0259t \u00fc\u00e7\u00fcn \u200cm\u00fcbariz\u0259y\u0259\u2062 ged\u0259rk\u0259n,\u2064 beynin yax\u015f\u0131 i\u015fl\u0259m\u0259si z\u0259ruridir. Amma siz doydunuzsa, beyninizin g\u0259rginl\u0259\u015fm\u0259sin\u0259 ehtiyac yoxdur. Amma g\u00fccl\u00fc acl\u0131q da\u2064 bilikl\u0259ri azald\u0131r.<\/p>\n

<\/p>\n

Acl\u0131q bac\u0131vdan deyil<\/h2>\n

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S\u00f6z\u00fcn q\u0131sas\u0131, acl\u0131q m\u00f6vzusu \u00e7ox perspektivlidir. Bununla bel\u0259, bu, daha \u00e7ox antieycin, dietetika sah\u0259sind\u0259dir. «Acl\u0131q h\u0259qiq\u0259t\u0259n d\u0259 \u00f6mr\u00fcn uzad\u0131lmas\u0131 il\u0259 \u0259laq\u0259dar b\u0259zi amill\u0259ri t\u0259sir edir. X\u00fcsusil\u0259, o, IGF-1 s\u0259viyy\u0259sini azald\u0131r v\u0259 xromosom t\u0259l\u0259l\u0259rin q\u0131salmas\u0131n\u0131 yava\u015flad\u0131r»,\u2063 — deyir endokrin dietoloq \u200bVasili Voinov. — Amma ar\u0131qlamaq bax\u0131m\u0131ndan a\u011f\u0131ll\u0131 \u2063qidalanmadan yax\u015f\u0131s\u0131 yoxdur. H\u0259r hans\u0131 acl\u0131q formas\u0131n\u0131n \u00e7ox \u2062\u00e7at\u0131\u015fmazl\u0131qlar\u0131 var. B\u0259d\u0259n hans\u0131sa \u2063yerd\u0259n qida madd\u0259l\u0259ri \u0259ld\u0259 etm\u0259lidir.<\/p>\n

\u0410\u0437\u0435\u0440\u0431\u0430\u0439\u0434\u0436\u0430\u043d\u0441\u043a\u0438\u0439 \u0430\u0445\u0448\u0430\u043c \u0445\u0430\u0431\u044f\u0440\u043b\u0430\u0440\u0438: \u0413\u043e\u043b\u043e\u0434\u0430\u043d\u0438\u0435 \u0434\u043b\u044f \u0434\u043e\u043b\u0433\u043e\u043b\u0435\u0442\u0438\u044f<\/b><\/center><\/p>\n

\u00ab\u0413\u043e\u043b\u043e\u0434\u0430\u043d\u0438\u0435 — \u044d\u0442\u043e \u200c\u0443\u0436\u0430\u0441\u043d\u043e \u043b\u044e\u0431\u043e\u043f\u044b\u0442\u043d\u043e \u0438 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043f\u043e\u043b\u0435\u0437\u043d\u043e \u0434\u043b\u044f\u2063 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f, \u043d\u043e \u0442\u0440\u0435\u0431\u0443\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u0434\u0438\u0441\u0446\u0438\u043f\u043b\u0438\u043d\u044b. \u0414\u0430\u0436\u0435 \u0437\u0430\u043c\u043e\u0442\u0438\u0432\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0435\u200b \u0431\u0438\u043e\u0445\u0430\u043a\u0435\u0440\u044b \u043d\u0435 \u0432\u0441\u0435\u0433\u0434\u0430 \u043c\u043e\u0433\u0443\u0442\u2064 \u043f\u0440\u0438\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u0441\u0442\u0440\u043e\u0433\u043e\u0439 \u0434\u0438\u0435\u0442\u044b \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f\u00bb, — \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u044d\u043a\u0441\u043f\u0435\u0440\u0442.<\/i><\/p>\n

T\u0259dqiqat\u00e7\u0131lar iddia \u200dedirl\u0259r ki, d\u00f6vr\u00fc a\u00e7l\u0131q (FMD) uzun \u00f6m\u00fcrl\u00fcy\u00fcn a\u00e7ar\u0131 ola bil\u0259r. Lakin bu q\u0259d\u0259rinc\u0259 sad\u0259 deyil. \u00c7\u00fcnki yem\u0259k q\u0259bulunu k\u0259skin azaltd\u0131qda, quru \u00e7\u0259kilm\u0259y\u0259 \u2064ba\u015flay\u0131r v\u0259 metabolizm yava\u015f\u0131y\u0131r. T\u0259cr\u00fcb\u0259\u2063 g\u00f6st\u0259rir ki, a\u00e7l\u0131q zaman\u0131 \u0259ks\u0259r insanlar yem\u0259y\u0259 \u00e7\u0131x\u0131\u015f \u0259ld\u0259 etdikl\u0259ri\u200d zaman h\u0259ddind\u0259n art\u0131q yeyirl\u0259r.<\/p>\n

Bir\u2064 ne\u00e7\u0259 ay bel\u0259 \u2063bir dieta saxlamaq fayda g\u0259tir\u0259 bil\u0259r<\/b>, — dey\u0259 m\u00fct\u0259x\u0259ssis \u200cbildirir. Lakin bu bar\u0259d\u0259 h\u0259l\u0259 d\u0259 \u00e7ox az m\u0259lumat var.<\/i><\/p>\n

<\/p>\n

Periodik acl\u0131q \u200ddieti nec\u0259 olmal\u0131d\u0131r?<\/b><\/center><\/p>\n

FMD ayda 5 g\u00fcn t\u0259tbiq olunur: <\/p>\n

1-2-ci g\u00fcn: 1100 \u2062kalori (11% z\u00fclal, 46% ya\u011f, 43% karbohidrat)
\n3-5-ci g\u00fcn: 725 kalori (9% z\u00fclal, 44% ya\u011f, 47% karbohidrat)<\/p>\n

\u0130caz\u0259 veril\u0259n qidalar: \u015fokolad batoncuqlar\u0131, bitki \u0259sasl\u0131 \u015forbalar, t\u0259r\u0259v\u0259zl\u0259r (brokkoli, yerk\u00f6k\u00fc, xiyar \u200bv\u0259 s.),\u2062 meyv\u0259l\u0259r (\u015faftal\u0131, anan\u0430\u0441, kivi, \u200dporta\u011fal),\u2062 tam d\u0259nli m\u0259hsullar.<\/p>\n

FMD\u200b effektinin \u0259ld\u0259 \u200bedilm\u0259si \u00fc\u00e7\u00fcn \u0259n az\u0131 3 ay ard\u0131c\u0131l \u015f\u0259kild\u0259 \u2063yerin\u0259 yetirilm\u0259lidir.<\/i><\/p>\n

Yeni \u0259rzaq rejimi: 5 g\u00fcnl\u00fck m\u0259hdudiyy\u0259tl\u0259ri v\u0259 \u200c1 g\u00fcn\u200b \u0259rzak a\u00e7\u0131l\u0131\u015f\u0131 il\u0259 sa\u011flaml\u0131q \u00fc\u00e7\u00fcn t\u0259hl\u00fck\u0259siz yol<\/b><\/center><\/p>\n

Bak\u0131, <\/b> 10 \u200cmay<\/i> — \u00c7oxsayl\u0131 t\u0259dqiqatlar g\u00f6st\u0259rir ki,\u2064 m\u00fcnt\u0259z\u0259m olaraq b\u0259d\u0259n\u0259 \u200b1100 kilokalori daxil olmas\u0131 sa\u011flaml\u0131q \u00fc\u00e7\u00fcn faydal\u0131 ola bil\u0259r. \u00d6z\u00fcn\u00fcz \u00fc\u00e7\u00fcn ideal\u2062 \u00e7\u0259kini \u2062saxlamaq \u00fc\u00e7\u00fcn bu yeni \u200ch\u0259yat t\u0259rzi t\u0259klif \u200cedilir:<\/p>\n

1-ci G\u00dcN <\/span>1100 kkkal <\/span><\/strong><\/p>\n

    \n
  • 500 kkkal m\u00fcr\u0259kk\u0259b karbohidratlar (brokkoli, pomidorlar,\u200c yerk\u00f6k\u00fc, qabaq, g\u00f6b\u0259l\u0259kl\u0259r v\u0259 s.);<\/i><\/li>\n
  • 500 kkkal «yax\u015f\u0131» ya\u011flar (qoz-f\u0131nd\u0131q, zeytun ya\u011f\u0131);<\/i><\/li>\n
  • multivitaminl\u0259r v\u0259 mineral \u0259lav\u0259l\u0259r;<\/i><\/li>\n
  • omega-3\/omega-6 qida \u0259lav\u0259si;<\/i><\/li>\n
  • \u015f\u0259k\u0259rsiz \u00e7ay (g\u00fcnd\u0259 3-4 fincan);<\/i><\/li>\n
  • 25 qram\u2064 bitki m\u0259n\u015f\u0259li z\u00fclal, \u0259sas\u0259n qoz-f\u0131nd\u0131qdan;<\/i><\/li>\n
  • m\u0259hdudiyy\u0259tsiz su.<\/i><\/li>\n<\/ul>\n

    2-5-ci G\u00dcNL\u018fR\u200d <\/span>800\u200c kkkal <\/span><\/strong><\/p>\n

      \n
    • 400 kkkal m\u00fcr\u0259kk\u0259b karbohidratlar (brokkoli, pomidorlar, yerk\u00f6k\u00fc, qabaq, g\u00f6b\u0259l\u0259kl\u0259r v\u0259 s.);<\/i><\/li>\n
    • 400 kkkal\u2062 «yax\u015f\u0131» ya\u011flar (qoz-f\u0131nd\u0131q, zeytun ya\u011f\u0131);<\/i><\/li>\n
    • multivitaminl\u0259r v\u0259 mineral \u0259lav\u0259l\u0259r;<\/i><\/li>\n
    • omega-3\/omega-6 qida \u0259lav\u0259si;<\/i><\/li>\n
    • \u015f\u0259k\u0259rsiz \u200d\u00e7ay (g\u00fcnd\u0259 3-4 fincan);<\/i><\/li>\n
    • m\u0259hdudiyy\u0259tsiz su.<\/i><\/li>\n<\/ul>\n

      Yem\u0259kl\u0259r 3 v\u0259 ya\u200d 2 \u2064d\u0259f\u0259y\u0259 b\u00f6l\u00fcn\u0259 bil\u0259r, \u200del\u0259c\u0259 d\u0259 ki\u00e7ik bir c\u00fczi yem\u0259k \u200d\u0259lav\u0259 edil\u0259 bil\u0259r.<\/i><\/p>\n

      6-c\u0131 G\u00dcN \u2014<\/strong> <\/span>\u00c7IXIMAQ G\u00dcN\u00dc<\/b><\/p>\n

      FMD-nin\u2064 sonunda \u200c24 \u200bsaat\u2063 \u0259rzind\u0259 m\u00fcr\u0259kk\u0259b karbohidratlardan \u2062(t\u0259r\u0259v\u0259zl\u0259r, tax\u0131llar, \u00e7\u00f6r\u0259k, meyv\u0259l\u0259r, makaron v\u0259 s.) ibar\u0259t dijetl\u0259 qidalanmaq v\u0259 bal\u0131q, \u0259t, doymu\u015f ya\u011flar, pendird\u0259n, s\u00fcd\u0259n v\u0259 \u200ds. istifad\u0259ni minimuma\u2063 endirm\u0259k \u2062laz\u0131md\u0131r.<\/i><\/p>\n

      Ekspert: Vasili\u200c Voinov, endokrinoloji-dietoloq<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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