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{"id":157620,"date":"2021-08-06T21:02:58","date_gmt":"2021-08-06T18:02:58","guid":{"rendered":"https:\/\/sozlukhaberleri.com\/?p=157620"},"modified":"2021-08-06T21:02:58","modified_gmt":"2021-08-06T18:02:58","slug":"su-icmek-kaybedilen-sivilari-tekrar-kazanmanin-en-iyi-yolu-mu","status":"publish","type":"post","link":"https:\/\/sozlukhaberleri.com\/su-icmek-kaybedilen-sivilari-tekrar-kazanmanin-en-iyi-yolu-mu\/","title":{"rendered":"Su i\u00e7mek, kaybedilen s\u0131v\u0131lar\u0131 tekrar kazanman\u0131n en iyi yolu mu?"},"content":{"rendered":"

Getty Images<\/figure>\n

Beden y\u00fck\u00fcm\u00fcz\u00fcn yar\u0131s\u0131ndan fazlas\u0131n\u0131 su olu\u015fturuyor. B\u00f6ylesine bir \u00f6l\u00e7\u00fcde suyu bedenimizde tutabilmek ismine g\u00fcnde 6-8 bardak s\u0131v\u0131 t\u00fcketmemiz tavsiye ediliyor.<\/p>\n

Su elbette kalorisi olmayan, \u015feker bar\u0131nd\u0131rmayan en sa\u011fl\u0131kl\u0131 i\u00e7ecek. Pekala su i\u00e7mek yaz\u0131n bu s\u0131cak g\u00fcnlerinde de kaybetti\u011fimiz s\u0131v\u0131lar\u0131 tekrar kazanmak i\u00e7in de en iyi yol mu?<\/p>\n

Yan\u0131t\u0131 \u00e7abucak vermek g\u00fc\u00e7. Zira pek \u00e7ok duruma nazaran de\u011fi\u015fir. Su pek \u00e7ok insan i\u00e7in birden fazla vakit k\u00e2fi \u00fczere g\u00f6r\u00fcnse de kaybedilen suyu tekrar kazanmak kim oldu\u011funuza, nerede, ne yapt\u0131\u011f\u0131n\u0131za nazaran de\u011fi\u015fir.<\/p>\n

St. Andrews \u00dcniversitesi T\u0131p Fak\u00fcltesi’nden Prof. Ron Maughan, “Duyulan gereksinimler, v\u00fccut g\u00fcc\u00fcyle s\u0131cak bir g\u00fcnde d\u0131\u015far\u0131da \u00e7al\u0131\u015fan be\u015ferle, meskeninde klima kar\u015f\u0131s\u0131nda ya\u015fayan ya da klimal\u0131 bir arabay\u0131 s\u00fcren insan ortas\u0131nda farkl\u0131l\u0131k g\u00f6sterir” diyor.<\/p>\n

Bu soruna tek bir kesin yan\u0131t var. O da hareket halindeki bir insan, hareket etmeyen be\u015fere nazaran \u00e7ok daha fazla s\u0131v\u0131 t\u00fcketmeli.<\/p>\n

Terledi\u011fimizde su ve tuz kaybederiz. Hasebiyle bunlar\u0131 ikame edebilmeliyiz. \u015eayet ikisini de \u00e7ok t\u00fcketirsek, bedenimiz, ozmoz olarak bilinen, suyu h\u00fccre zarlar\u0131ndan ge\u00e7irme s\u00fcrecinde suyu ve tuzu e\u015fitlemek ismine birtak\u0131m ad\u0131mlar atar.<\/p>\n

Bu durumu Maughan, “Kaybedilen s\u0131v\u0131y\u0131 yaln\u0131zca suyla ikame edersek, bedende \u00e7ok fazla su olur fakat gere\u011fince tuz olmaz. Bu nedenle de beden, suyu ve tuzu e\u015fitlemek i\u00e7in idrar \u00fcreterek sudan kurtulacakt\u0131r” diye a\u00e7\u0131kl\u0131yor.<\/p>\n

S\u00fct i\u00e7mek daha tesirli olabilir<\/b><\/p>\n

Bu y\u00fczden s\u00fct i\u00e7mek tahminen de su i\u00e7mekten daha tesirli olabilir. Maughan, s\u00fct\u00fcn do\u011fal olarak, ba\u011f\u0131rsakta su emilimini uyarmaya yard\u0131mc\u0131 olmak i\u00e7in k\u00fc\u00e7\u00fck \u00f6l\u00e7\u00fclerde muhta\u00e7l\u0131\u011f\u0131m\u0131z olan tuz ve laktoz i\u00e7erdi\u011fini s\u00f6yl\u00fcyor. Hindistan cevizi suyu da tuz, potasyum ve karbonhidrat i\u00e7ermesi sebebiyle tesirli.<\/p>\n

S\u00fct ayr\u0131yeten bedene emilen elektrolitler ve makro besinler i\u00e7erir. Bu molek\u00fcllere ba\u011flanan suyun mide ve ince ba\u011f\u0131rsaktan ge\u00e7mesi i\u00e7in ge\u00e7en s\u00fcreyi yava\u015flat\u0131r ve bedenin s\u0131v\u0131lar\u0131 daha iyi emmesini ve tutmas\u0131n\u0131 sa\u011flar.<\/p>\n

S\u00fct bu s\u00fcrecin ger\u00e7ekle\u015fmesi i\u00e7in k\u00e2fi \u015feker i\u00e7ermesinden \u00f6t\u00fcr\u00fc \u015fekerli i\u00e7eceklerden \u00e7ok farkl\u0131d\u0131r. Maughan, asl\u0131nda \u015fekerli i\u00e7eceklerin bizi k\u0131sa vadede susuz b\u0131rakabilece\u011fini s\u00f6yl\u00fcyor. Bunun nedeni olarak da kelam konusu i\u00e7eceklerin y\u00fcksek yo\u011funluklu \u00e7\u00f6z\u00fcnen hususlar\u0131 i\u00e7ermesini g\u00f6steriyor.<\/p>\n

Getty Images<\/figure>\n

Suyun bedende dola\u015fmak i\u00e7in i\u00e7inden ge\u00e7ti\u011fi h\u00fccre zarlar\u0131, yaln\u0131zca su ve \u00e7ok k\u00fc\u00e7\u00fck molek\u00fcllerin ge\u00e7mesine m\u00fcsaade verir. Su ise h\u00fccre i\u00e7inde daha d\u00fc\u015f\u00fck yo\u011funluklu unsurlar\u0131n oldu\u011fu yerlerden daha y\u00fcksek yo\u011funlukta hususlar\u0131n oldu\u011fu yerlere ger\u00e7ek hareket eder ve bu dengeyi sa\u011flar.<\/p>\n

Bu, ger\u00e7ekle\u015fen birinci \u015feyin, suyun sindirim i\u00e7in ba\u011f\u0131rsaklara yanl\u0131\u015fs\u0131z yol ald\u0131\u011f\u0131 ve bedenin gereksinim duyabilecek \u00f6b\u00fcr b\u00f6lgelerinden uzakla\u015ft\u0131\u011f\u0131 manas\u0131na geliyor.<\/p>\n

Pekala ya spor i\u00e7ecekleri?<\/b><\/p>\n

Bununla birlikte \u00e7al\u0131\u015fmalar, sodyum, potasyum, magnezyum ve kalsiyum \u00fczere elektrolitler i\u00e7eren atlet i\u00e7eceklerinin s\u0131v\u0131 muhta\u00e7l\u0131\u011f\u0131m\u0131z\u0131 sudan daha iyi kar\u015f\u0131layabilece\u011fini \u00f6ne s\u00fcr\u00fcyor.<\/p>\n

Newcastle \u00dcniversitesi’nde spor ve idman fizyolojisi \u00f6\u011fretim vazifelisi Owen Jeffries, “Fizyolojik d\u00fczenekleri hedeflemek i\u00e7in tasarlanan spor i\u00e7ecekleri, s\u0131v\u0131n\u0131n bedene yine emildi\u011fi yer olan ince ba\u011f\u0131rsaktan ge\u00e7i\u015fini yava\u015flat\u0131yor” diyor.<\/p>\n

Atletler uzun m\u00fcddetler boyunca y\u00fcksek \u00f6l\u00e7\u00fcde ter atar. Bu nedenle de kaybettikleri elektrolitleri ikame edebilmeleri k\u0131ymetlidir. Lakin geri kalan\u0131m\u0131z\u0131n su kaybetmemek i\u00e7in spor i\u00e7ecekleri t\u00fcketmesine gerek yok. Se\u00e7kin ve profesyonel atletler i\u00e7in beslenme dan\u0131\u015fman\u0131 olan Sophie Killer, t\u00fcketti\u011fimiz ola\u011fan i\u00e7eceklerin yan\u0131 s\u0131ra istikrarl\u0131 bir diyetin, bir ki\u015finin muhta\u00e7l\u0131k duydu\u011fu her \u015feyi almas\u0131 i\u00e7in k\u00e2fi s\u0131v\u0131y\u0131 i\u00e7erece\u011fini s\u00f6yl\u00fcyor.<\/p>\n

Getty ImagesS\u00fct, i\u00e7erdi\u011fi mikrobesinler nedeniyle bedenin daha fazla su emmesini sa\u011flayabilir<\/figure>\n

Killer, “Spor i\u00e7ecekleri esasen \u015feker olan karbonhidratlar i\u00e7erir. Ek hi\u00e7bir g\u00fcce gereksiniminiz olmad\u0131\u011f\u0131 i\u00e7in \u015fayet ki t\u00fcm g\u00fcn masada oturuyorsan\u0131z buna hi\u00e7 gerek yok” diyor.<\/p>\n

T\u0131pk\u0131 durum halihaz\u0131rda pek \u00e7ok insan\u0131n fazla t\u00fcketti\u011fi tuz i\u00e7in de ge\u00e7erli.<\/p>\n

Sodyumun bedendeki y\u00fczlerce biyokimyasal tepkide k\u0131ymetli bir rol oynad\u0131\u011f\u0131n\u0131 s\u00f6z eden Killer, “Egzersiz yaparken terimizde en y\u00fcksek \u00f6l\u00e7\u00fcde kaybetti\u011fimiz elektrolittir” diye konu\u015fuyor.<\/p>\n

Meyve yemenin yararlar\u0131<\/b><\/p>\n

“Herkes kadar idman yapan ortalama bir ki\u015fi, spor i\u00e7eceklerine muhta\u00e7l\u0131k duyacak kadar \u00e7ok su kaybetmez.”<\/p>\n

Bu kelamlar ise Appalachian Eyalet \u00dcniversitesi’nde biyoloji profes\u00f6r\u00fc ve Kuzey Carolina Ara\u015ft\u0131rma Yerle\u015fkesi’ndeki \u0130nsan Performans\u0131 Laboratuvar\u0131 Y\u00f6neticisi David Nieman’a ili\u015fkin.<\/p>\n

Fakat ara\u015ft\u0131rmalar her be\u015f \u015fah\u0131stan birinin s\u0131k\u00e7a susuz kald\u0131\u011f\u0131n\u0131 g\u00f6stermesi sebebiyle genel n\u00fcfusta su t\u00fcketimi ehemmiyet arz ediyor.<\/p>\n

\u0130dman yaparken meyve yemenin g\u00fczelle\u015fmeye yard\u0131mc\u0131 oldu\u011funu ke\u015ffeden Neiman, ko\u015fuya \u00e7\u0131kmadan evvel bir bardak su i\u00e7menin ve bir mod\u00fcl meyve yemenin i\u015fe yarayaca\u011f\u0131n\u0131 s\u00f6yl\u00fcyor.<\/p>\n

Getty ImagesHindistan cevizi suyu, bedenin terleme sonucu kaybetti\u011fi mineralleri ve eser elementleri i\u00e7erir<\/figure>\n

Neiman \u015f\u00f6yle devam ediyor:<\/p>\n

“Yar\u0131m muz, \u015feker ve 24 farkl\u0131 polifenol i\u00e7erir. Bu da suyu bedende tutacak ve idman\u0131 destekleyecek besinleri i\u00e7eriyor.”<\/p>\n

Guatemala’daki Ya\u015flanma ve Metabolizma Ara\u015ft\u0131rmalar\u0131 Merkezi’nde beslenme ara\u015ft\u0131rmac\u0131s\u0131 olan Gabriella Montenegro, bu tavsiyenin \u00e7ocuklar i\u00e7in de ge\u00e7erli oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n

Montenegro ara\u015ft\u0131rmas\u0131nda, nizaml\u0131 olarak meyve ve zerzevat t\u00fcketen \u00e7ocuklar\u0131n daha iyi su i\u00e7ti\u011fi sonucuna ula\u015ft\u0131. Ayr\u0131yeten dehidrasyon (susuz kalma) riski y\u00fcksek olan \u00e7ocuklar\u0131n ve ya\u015fl\u0131lar\u0131n daha fazla meyve ve zerzevat yemesini tavsiye ediyor.<\/p>\n

Karbonhidrat t\u00fcketiminin asl\u0131nda suyun bedene emilimini yava\u015flataca\u011f\u0131n\u0131 ve i\u00e7ti\u011fimizi korumam\u0131za yard\u0131mc\u0131 olaca\u011f\u0131n\u0131 s\u00f6yleyen Killer ise \u015f\u00f6yle devam ediyor:<\/p>\n

“Yap\u0131lmas\u0131 gereken en kolay \u015fey, yemekle birlikte su i\u00e7mektir; zira bu, bedenin s\u0131v\u0131y\u0131 yava\u015f\u00e7a emmesini ve tutmas\u0131n\u0131 sa\u011flayarak zarlardan ge\u00e7mesine m\u00fcsaade verir. B\u00f6ylece su direkt mesaneye gitmek yerine idrar \u00fcretiminde art\u0131\u015fa neden olur ve size su deste\u011fi yapmak i\u00e7in olmas\u0131 gereken yere ula\u015f\u0131r.”<\/p>\n

Kafeinli i\u00e7eceklerin tesiri<\/b><\/p>\n

Bedene su deste\u011finde \u00f6b\u00fcr bir yol da \u00e7ay ve kahve i\u00e7mektir. Baz\u0131lar\u0131 kafeinli i\u00e7eceklerin bedeni susuz b\u0131rakmas\u0131ndan tela\u015f ediyor fakat bu sadece y\u00fcksek dozda kafein i\u00e7ti\u011fimizde ve gere\u011fince su almad\u0131\u011f\u0131m\u0131zda ge\u00e7erli bir durum.<\/p>\n

Maughan bu durumu, “Kafeinli i\u00e7ecekler bedenin daha fazla idrar \u00fcretmesini sa\u011flar. Fakat t\u0131pk\u0131 vakitte su da i\u00e7erirler. Bu da ekseriyetle kafeinin yok etti\u011fi s\u0131v\u0131dan daha fazlas\u0131n\u0131 i\u00e7erir” diyerek a\u00e7\u0131kl\u0131yor.<\/p>\n

Asl\u0131nda Maughan, \u00e7ay ve kahvenin su i\u00e7menin iyi bir yolu oldu\u011funu zira zevk ald\u0131\u011f\u0131m\u0131z bir \u015feyden daha fazla i\u00e7ece\u011fimizi belirtiyor.<\/p>\n

\u015eayet i\u00e7en ki\u015fi buna al\u0131\u015fm\u0131\u015fsa bazen y\u00fcksek dozda kafein bile su kayb\u0131na neden olmaz. Nizaml\u0131 kafein t\u00fcketen be\u015ferler kafeinin idrar s\u00f6kt\u00fcr\u00fcc\u00fc tesirine daha az hassast\u0131r. Killer 2014 y\u0131l\u0131nda kahve i\u00e7en 50 erkekle yapt\u0131\u011f\u0131 bir \u00e7al\u0131\u015fmada, \u00fc\u00e7 g\u00fcn boyunca g\u00fcnde d\u00f6rt fincan kahve i\u00e7menin, muadil \u00f6l\u00e7\u00fcde su i\u00e7me ile birebir seviyede hidrasyon (v\u00fccudun su gereksinimini kar\u015f\u0131lama) sa\u011flad\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

“Kahve g\u00fcnl\u00fck s\u0131v\u0131 ihtiya\u00e7lar\u0131na katk\u0131da bulunur ve sistemli kahve i\u00e7en insanlarda ise b\u00f6brekler kahveden elde edilen s\u0131v\u0131y\u0131 tutmak i\u00e7in ahenk sa\u011flar” diyen Killer \u015f\u00f6yle devam ediyor:<\/p>\n

Getty ImagesHalk ortas\u0131ndaki inan\u0131\u015f\u0131n aksine, \u00e7ay ve kahve s\u0131cak g\u00fcnlerde bedenin su gereksinimini kar\u015f\u0131layabilir<\/figure>\n

“Makul \u00f6l\u00e7\u00fcde kahve yahut \u00e7ay\u0131n, sistemli kafein t\u00fcketen insanlar\u0131 susuz b\u0131rakmas\u0131 i\u00e7in ortada hi\u00e7bir sebep yok.”<\/p>\n

Bedende yeteri \u00f6l\u00e7\u00fcde suyu tutabilmek, sadece ne i\u00e7ti\u011fimize de\u011fil, onu nas\u0131l i\u00e7ti\u011fimize de ba\u011fl\u0131d\u0131r. Jeffries, bedenin g\u00fcnl\u00fck hayat\u0131n bir kesimi olarak az\u0131c\u0131k su kayb\u0131 ile \u00e7ok su al\u0131m\u0131 ortas\u0131nda gidip geldi\u011fini ve su kayb\u0131n\u0131 lakin makul bir d\u00fczeye ula\u015ft\u0131\u011f\u0131nda fark etti\u011fini s\u00f6yl\u00fcyor. Bu noktada ise s\u0131v\u0131 almak i\u00e7in \u00fclk\u00fc an \u00e7oktan ge\u00e7mi\u015f olabilir.<\/p>\n

Jeffries, bununla u\u011fra\u015f etmek ve hidrasyon d\u00fczeyimizi korumak i\u00e7in g\u00fcn boyunca su i\u00e7meyi tavsiye ediyor. Tek seferde \u00e7ok fazla s\u0131v\u0131 t\u00fcketmek, evvel su muhta\u00e7l\u0131\u011f\u0131m\u0131z\u0131 kar\u015f\u0131lasa da, sonra bedenden daha fazla suyun ge\u00e7mesine ve idrar olarak \u00e7\u0131kmas\u0131na neden olabilir.<\/p>\n

Killer, “Bir litre su i\u00e7mek mesaneyi \u00e7ar\u00e7abuk bunalt\u0131r. Bu sizin su gereksiniminizi asl\u0131nda kar\u015f\u0131lamaz. \u0130drar\u0131n\u0131z pak olabilir fakat bu hidrasyon durumunun bir i\u015fareti de\u011fildir” diyor.<\/p>\n

Sportmenlerin elinde daha iyi imkanlar varm\u0131\u015f ve pek \u00e7o\u011fumuzun elinde s\u0131rf su kalm\u0131\u015f \u00fczere d\u00fc\u015f\u00fcnebilirsiniz. Lakin uzmanlar, suyun k\u00fc\u00e7\u00fcmsendi\u011fini savunuyor.<\/p>\n

Suyun \u00e7oklukla unutulan bir besin oldu\u011funu savunan Killer \u015f\u00f6yle devam ediyor:<\/p>\n

“\u00dccretsiz, sa\u011fl\u0131kl\u0131 ve di\u015flerimize ziyan vermiyor.”<\/p>\n

Montenegro ise hidrasyonun son birka\u00e7 y\u0131ld\u0131r \u00e7ok fazla ara\u015ft\u0131rmalara bahis olmad\u0131\u011f\u0131n\u0131 fakat sand\u0131\u011f\u0131m\u0131zdan daha fazlas\u0131n\u0131n olabilece\u011fini s\u00f6yl\u00fcyor.<\/p>\n

“Su de\u011ferli olmaktan \u00e7\u0131kt\u0131. Ancak \u00e7ok de\u011ferli bir besin” diyen Montenegro kelamlar\u0131n\u0131 \u015fu s\u00f6zlerle sonland\u0131r\u0131yor:<\/p>\n

“Eminim hidrasyon problemiyle ilgili \u015fimdi ara\u015ft\u0131r\u0131lmam\u0131\u015f \u00e7ok daha fazla metabolik \u015fey vard\u0131r.”<\/p>\n<\/p>\n

Cumhuriyet<\/span><\/p>\n

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Getty ImagesBeden y\u00fck\u00fcm\u00fcz\u00fcn yar\u0131s\u0131ndan fazlas\u0131n\u0131 su olu\u015fturuyor. 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