{"id":58628,"date":"2022-07-01T10:28:22","date_gmt":"2022-07-01T10:28:22","guid":{"rendered":"https:\/\/www.getstoryshots.com\/?p=58628"},"modified":"2023-11-20T08:48:32","modified_gmt":"2023-11-20T08:48:32","slug":"fast-this-way-summary","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/tr\/books\/fast-this-way-summary\/","title":{"rendered":"Fast This Way \u00d6zet ve \u0130nceleme | Dave Asprey"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Kur\u015fun Ge\u00e7irmez Oru\u00e7 Rehberi ile Nas\u0131l Kilo Verir, Zekile\u015fir ve En Uzun, En Sa\u011fl\u0131kl\u0131 Hayat\u0131n\u0131z\u0131 Ya\u015fars\u0131n\u0131z?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hayat \u00e7ok yo\u011fun. Var<a href=\"https:\/\/geni.us\/ikigai-free-audiobook\" target=\"_blank\" rel=\"noopener\"> <\/a><a href=\"https:\/\/geni.us\/Fast-This-Way\" rel=\"nofollow noopener\" target=\"_blank\"><em>Bu Yolda H\u0131zl\u0131<\/em><\/a> Dave Asprey taraf\u0131ndan yaz\u0131lan kitap okuma listenizde miydi? \u015eimdi temel i\u00e7g\u00f6r\u00fclerimizle nas\u0131l y\u00fcksek performansl\u0131 bir insan olaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burada y\u00fczeyi \u00e7iziyoruz. Zaten sahip de\u011filseniz <em>Bu Yolda H\u0131zl\u0131<\/em>, sipari\u015f et <a href=\"https:\/\/geni.us\/fast-this-way\" rel=\"nofollow noopener\" target=\"_blank\">Burada<\/a> ya da sesli kitab\u0131n\u0131 edinin <a href=\"https:\/\/geni.us\/fast-this-way-audio\" rel=\"nofollow noopener\" target=\"_blank\">\u00fccretsiz<\/a> ilgin\u00e7 detaylar\u0131 \u00f6\u011frenmek i\u00e7in.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Giri\u015f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aral\u0131kl\u0131 oru\u00e7 tutmay\u0131 duydunuz ve \"bu bana g\u00f6re de\u011fil\" diye d\u00fc\u015f\u00fcnd\u00fcn\u00fcz m\u00fc?&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/geni.us\/fast-this-way-audio\" rel=\"nofollow noopener\" target=\"_blank\"><em>Bu Yolda H\u0131zl\u0131<\/em><\/a><em> <\/em>fikrinizi de\u011fi\u015ftirmeye \u00e7al\u0131\u015f\u0131yor. Bu \u00e7ok satan kitap, aral\u0131kl\u0131 orucu yeniden \u00e7er\u00e7evelendirmek i\u00e7in en son beslenme bilimini kullan\u0131yor. Bu uygulamaya sadece kalori azaltman\u0131n bir yolu olarak bakmak yerine, oru\u00e7 biyolojinizi hacklemek i\u00e7in bir ara\u00e7 olabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oru\u00e7la ilgili di\u011fer kitaplar\u0131n aksine<em>,<\/em> bu kitap<em> <\/em>daha \u00e7ok bir nas\u0131l yap\u0131l\u0131r k\u0131lavuzu gibi. Oru\u00e7 tutmay\u0131 ula\u015f\u0131labilir ve s\u00fcrd\u00fcr\u00fclebilir k\u0131lmak i\u00e7in uygulanabilir tavsiyeler alacaks\u0131n\u0131z.<\/p>\n\n\n\n<iframe frameborder=\"0\" height=\"200\" scrolling=\"no\" src=\"https:\/\/playlist.megaphone.fm?e=PARSIDA3912366002&amp;light=true\" width=\"100%\"><\/iframe>\n\n\n\n<h2 class=\"wp-block-heading\">Dave Asprey Hakk\u0131nda<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dave Asprey, New York Times'\u0131n en \u00e7ok satan d\u00f6rt kitab\u0131n\u0131n yazar\u0131d\u0131r. Onu daha \u00e7ok \u015fu kitab\u0131n yazar\u0131 olarak tan\u0131yor olabilirsiniz <em>Kur\u015fun Ge\u00e7irmez Diyet ve <\/em><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/super-human-summary\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><em>S\u00fcper \u0130nsan<\/em><\/a>Bulletproof Coffee'nin mucidi ve Bulletproof Nutrition, Inc. \u015firketinin kurucusudur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asprey, Pennsylvania \u00dcniversitesi'nden MBA derecesine sahiptir. Kariyeri boyunca Trend Micro ve Citrix Systems gibi teknoloji giri\u015fimlerinde y\u00f6netici d\u00fczeyinde pozisyonlarda bulunmu\u015ftur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kendisi ayn\u0131 zamanda e-ticarete yapt\u0131\u011f\u0131 ilk giri\u015fimle de tan\u0131n\u0131yor. Asprey 1994 y\u0131l\u0131nda, \u00f6n y\u00fcz\u00fcnde kafein molek\u00fclleri bas\u0131l\u0131 ti\u015f\u00f6rtler satmaya ba\u015flad\u0131. \u00dcniversite yurdunda \u00e7al\u0131\u015ft\u0131 ve i\u015fini on iki \u00fclkedeki m\u00fc\u015fterilere hizmet verecek \u015fekilde geni\u015fletti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asprey, orijinal ya\u015fam tarz\u0131 gurular\u0131ndan biri ve biohacking'in babas\u0131d\u0131r. \"Biohacking\", sa\u011fl\u0131\u011f\u0131 iyile\u015ftirmenin farkl\u0131 yollar\u0131n\u0131 incelemek i\u00e7in kendini ger\u00e7ek hayat deneyi olarak kullanma uygulamas\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bir biohacker olan Asprey, hayat\u0131n\u0131 alternatif diyetler ve ya\u015fam tarzlar\u0131 deneyerek ge\u00e7irmi\u015ftir. Bu kitab\u0131n konusu da b\u00f6yle bir diyet: aral\u0131kl\u0131 oru\u00e7.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #1: Oru\u00e7 Psikolojik Bir Sava\u015ft\u0131r<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Asprey kitab\u0131na bir \u015famanla yapt\u0131\u011f\u0131 g\u00f6r\u00fc\u015fmeyi anlatarak ba\u015fl\u0131yor. Oru\u00e7 yolculu\u011funda kendisine rehberlik etmesi i\u00e7in onu aram\u0131\u015f. Yolculu\u011fu s\u0131ras\u0131nda bir\u00e7ok oru\u00e7 t\u00fcr\u00fcn\u00fc denedi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nihayetinde oru\u00e7, Asprey'in a\u00e7l\u0131k ve a\u015ferme aras\u0131ndaki fark\u0131 ke\u015ffetmesine yard\u0131mc\u0131 oldu.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"A\u00e7l\u0131k biyolojik bir mesajd\u0131r ve kontrol edebilece\u011finiz bir \u015feydir. A\u015ferme ise psikolojik bir ihtiya\u00e7t\u0131r ve sizi kontrol etmeye \u00e7al\u0131\u015fan bir \u015feydir\" <\/p>\n<cite>- Dave Asprey.<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130steklerini reddetmenin kendisini daha kontroll\u00fc hissetmesine ve yiyecekle olan ili\u015fkisi \u00fczerinde g\u00fc\u00e7 sahibi olmas\u0131na yard\u0131mc\u0131 oldu\u011funu \u00f6\u011frendi. S\u0131n\u0131rl\u0131 s\u00fcrelerle yemeksiz kalmak, yeme\u011fe daha az ba\u011f\u0131ml\u0131 hissetmesine yard\u0131mc\u0131 oldu.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ancak bu noktaya ula\u015fmak kolay de\u011fildir. Bunun nedeni oru\u00e7 tutman\u0131n tamamen zihninizde olmas\u0131d\u0131r. E\u011fer yapamayaca\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, a\u00e7l\u0131\u011f\u0131n\u0131z\u0131 de\u011fil isteklerinizi dinliyorsunuz demektir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u00e7l\u0131k fiziksel bir \u015feydir. Mideniz guruldar, kendinizi sersemlemi\u015f hissedebilirsiniz ve odaklanma yetene\u011finiz zarar g\u00f6rebilir. A\u00e7l\u0131k ve semptomlar\u0131, v\u00fccudunuzun baz\u0131 y\u00fcksek besleyici g\u0131dalarla yak\u0131t ikmali yapmas\u0131 gerekti\u011fi anlam\u0131na gelir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bununla birlikte, a\u015fermenin fiziksel ve psikolojik bir y\u00f6n\u00fc olabilir. A\u00e7 olmasan\u0131z bile a\u015ferme ya\u015fayabilirsiniz. A\u015ferme bizi belirli malzemeleri veya belirli dokulara sahip yiyecekleri yemeye y\u00f6nlendirir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bilim insanlar\u0131 hala a\u015fermenin fiziksel ve psikolojik y\u00f6nlerini tart\u0131\u015f\u0131yor. \u00d6rne\u011fin, v\u00fccut eksik olan maddeleri a\u015feriyor. \u00d6te yandan bilim insanlar\u0131 a\u015fermenin daha \u00e7ok davran\u0131\u015fla ilgili oldu\u011funa inan\u0131yor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ara\u015ft\u0131rmalar eninde sonunda buradaki ger\u00e7e\u011fi ortaya \u00e7\u0131karacakt\u0131r. Oru\u00e7 bizi isteklerimizin \u00fcstesinden gelmeye zorlar. Her kaprisimizde yemek yerine, ger\u00e7ekten a\u00e7l\u0131k hissedene kadar bekleriz.&nbsp;&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"Oru\u00e7 tutmak, fark\u0131ndal\u0131\u011f\u0131n\u0131z\u0131 art\u0131rd\u0131\u011f\u0131 i\u00e7in bu se\u00e7imler hakk\u0131nda net d\u00fc\u015f\u00fcnmenizi sa\u011flar. Biyolojinizin kontrol\u00fcn\u00fc size verir. Kendi kurallar\u0131n\u0131z\u0131 koyman\u0131z\u0131 sa\u011flar.\" <\/p>\n<cite>- Dave Asprey.<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Oru\u00e7 tutman\u0131n zorlu\u011fu bu istekleri ink\u00e2r etmekten kaynaklan\u0131r. \u0130stek muhtemelen psikolojiktir, oru\u00e7 zihniyetinizle ilgilidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #2: Oru\u00e7 Tutman\u0131n Molek\u00fcler Biyolojisini Anlay\u0131n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dave Asprey bir bilim insan\u0131 olmayabilir ama yine de oru\u00e7 tutman\u0131n biyolojisini tart\u0131\u015ft\u0131\u011f\u0131 koca bir b\u00f6l\u00fcm ay\u0131r\u0131yor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Diyet k\u00fclt\u00fcr\u00fc onlarca y\u0131ld\u0131r kilonun ne yedi\u011finiz ve ne kadar yedi\u011finizle ilgili oldu\u011funu s\u00f6yleyip durdu. Ancak son zamanlarda yap\u0131lan \u00e7al\u0131\u015fmalar, zamanlaman\u0131n da v\u00fccudumuzun g\u0131daya nas\u0131l tepki verdi\u011finde bir fakt\u00f6r oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yeme al\u0131\u015fkanl\u0131klar\u0131 son 50 y\u0131lda \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015fmi\u015ftir. Eskiden g\u00fcnde \u00fc\u00e7 \u00f6\u011f\u00fcn yemek standart iken, ortalama bir yeti\u015fkin art\u0131k g\u00fcnde yakla\u015f\u0131k alt\u0131 kez yemek yiyor. Baz\u0131 yeti\u015fkinler 24 saat i\u00e7inde 15 kez yemek yiyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu ger\u00e7ek ve bat\u0131 k\u00fclt\u00fcrlerinde giderek k\u00f6t\u00fcle\u015fen obezite salg\u0131n\u0131, bilim insanlar\u0131n\u0131 bu olguyu incelemeye y\u00f6neltti. Baz\u0131 beslenme uzmanlar\u0131, v\u00fccudumuza \u00f6\u011f\u00fcnler aras\u0131nda yeterince uzun molalar vermemenin bizim i\u00e7in sa\u011fl\u0131ks\u0131z oldu\u011funu ke\u015ffetti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yayg\u0131n olarak \u00f6ne s\u00fcr\u00fclen kan\u0131tlardan biri evrimdir. \u0130lk insanlar g\u00fcnde birden fazla \u00f6\u011f\u00fcn yemiyordu. Bunun yerine, k\u0131sa s\u00fcreli a\u00e7l\u0131klarla evrimle\u015fmi\u015flerdir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"\u0130nsan evriminin tarihi ayn\u0131 zamanda g\u0131dan\u0131n da tarihidir. Oru\u00e7 tutman\u0131n da tarihidir. V\u00fccudumuz ve beynimiz do\u011fas\u0131 gere\u011fi buna adapte olmu\u015ftur.\" <\/p>\n<cite>- Dave Asprey.<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130nsanlar her zaman diurnal olmu\u015ftur. Bu, g\u00fcnd\u00fczleri uyan\u0131k oldu\u011fumuz ve geceleri uyudu\u011fumuz anlam\u0131na gelir. Ancak g\u00fcn\u00fcm\u00fczde giderek daha fazla insan gece ge\u00e7 saatlere kadar uyan\u0131k kal\u0131yor ve bu da otlamak i\u00e7in daha fazla f\u0131rsat sa\u011fl\u0131yor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ara\u015ft\u0131rmalara g\u00f6re, bu davran\u0131\u015f modern insan\u0131n metabolizmas\u0131n\u0131 senkronize olmaktan \u00e7\u0131kar\u0131yor. Obezite, uzun s\u00fcreli ve a\u015f\u0131r\u0131 yemek yeme ile ili\u015fkilidir. Genel sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 etkileyen de bu yeme al\u0131\u015fkanl\u0131klar\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130\u015fte bu noktada aral\u0131kl\u0131 oru\u00e7 devreye girebilir. Aral\u0131kl\u0131 oru\u00e7, 12 saatlik bir zaman aral\u0131\u011f\u0131nda g\u00fcnde \u00fc\u00e7 ila be\u015f kez yemek yemeyi k\u0131s\u0131tlar. \u0130deal olarak, bu 12 saatlik s\u00fcre g\u00fcnd\u00fcz saatlerinde ger\u00e7ekle\u015fmelidir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Oru\u00e7 Tutman\u0131n Potansiyel Sa\u011fl\u0131k Faydalar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Peki, aral\u0131kl\u0131 oru\u00e7la ilgili bu kadar abart\u0131lan \u015fey nedir? Oru\u00e7 tutmak a\u015fa\u011f\u0131dakileri yapma g\u00fcc\u00fcne sahip olabilir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kilo kayb\u0131n\u0131 destekleyin<\/li>\n\n\n\n<li>Ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 iyile\u015ftirin<\/li>\n\n\n\n<li>V\u00fccudun h\u00fccreleri temizleme ve gen\u00e7le\u015ftirme yetene\u011fi olan otofajiyi tetikler&nbsp;<\/li>\n\n\n\n<li>Kronik hastal\u0131k riskinizi azalt\u0131n<\/li>\n\n\n\n<li>\u0130ns\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 art\u0131r\u0131n<\/li>\n\n\n\n<li>Enflamasyonu azalt\u0131n<\/li>\n\n\n\n<li>Metabolizmay\u0131 h\u0131zland\u0131r\u0131n<\/li>\n\n\n\n<li>Dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131n<\/li>\n\n\n\n<li>Bili\u015fsel i\u015flevi geli\u015ftirir<\/li>\n\n\n\n<li>Ya\u015fam s\u00fcrenizi uzat\u0131n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca, \u00e7al\u0131\u015fmalar aral\u0131kl\u0131 orucun belirli hastal\u0131klarla m\u00fccadele edebilece\u011fini g\u00f6stermi\u015ftir. \u00d6rne\u011fin, hayvan \u00e7al\u0131\u015fmalar\u0131 diyabet, kanser ve Alzheimer gibi n\u00f6rodejeneratif durumlar i\u00e7in oru\u00e7 tutman\u0131n faydalar\u0131n\u0131 desteklemi\u015ftir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #3: H\u0131zl\u0131 Olman\u0131n Tek Bir Yolu Yoktur<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130nsanlar\u0131n oru\u00e7 tutmada ba\u015far\u0131s\u0131z olmalar\u0131n\u0131n ana nedenlerinden biri do\u011fru oru\u00e7 y\u00f6ntemini se\u00e7memeleridir. Sonu\u00e7ta, aral\u0131kl\u0131 oru\u00e7 tutman\u0131n birden fazla yolu vard\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6rne\u011fin, oru\u00e7 bir\u00e7ok dinde yayg\u0131n bir uygulamad\u0131r ve dini uygulamaya ba\u011fl\u0131 olarak farkl\u0131l\u0131k g\u00f6sterebilir. \u00d6rne\u011fin, Ramazan ay\u0131nda M\u00fcsl\u00fcmanlar\u0131n g\u00fcnd\u00fcz oru\u00e7 tutmas\u0131 gerekirken, Yedinci G\u00fcn Adventistleri gece oru\u00e7 tutar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oru\u00e7 tutmak i\u00e7in dindar olman\u0131za gerek yok. Oru\u00e7 taraftarlar\u0131 \u00fc\u00e7 t\u00fcr oru\u00e7 geli\u015ftirmi\u015flerdir:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Zaman k\u0131s\u0131tlamal\u0131 veya aral\u0131kl\u0131 oru\u00e7<\/li>\n\n\n\n<li>Alternatif g\u00fcn orucu<\/li>\n\n\n\n<li>Modifiye oru\u00e7<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Aral\u0131kl\u0131 oru\u00e7 muhtemelen bu listedeki en pop\u00fcler y\u00f6ntemdir. Ancak pop\u00fcler olmas\u0131, bu y\u00f6ntemin sizin i\u00e7in i\u015fe yarayaca\u011f\u0131 anlam\u0131na gelmez. Yemek yemeyi belirli bir s\u00fcreyle k\u0131s\u0131tlaman\u0131z\u0131 gerektirir, bu s\u00fcre zarf\u0131nda can\u0131n\u0131z ne isterse veya neye a\u00e7san\u0131z onu t\u00fcketebilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aral\u0131kl\u0131 oru\u00e7 sizin i\u00e7in i\u015fe yaramazsa, d\u00f6n\u00fc\u015f\u00fcml\u00fc g\u00fcn orucunu deneyin. Bu daha ekstrem oru\u00e7 program\u0131, iki g\u00fcnde bir yiyecek ve i\u00e7ecekten (su hari\u00e7) uzak durman\u0131z\u0131 gerektirir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Modifiye oru\u00e7 \u00fc\u00e7\u00fcnc\u00fc oru\u00e7 t\u00fcr\u00fcd\u00fcr. Bu rejimde, enerji ihtiyac\u0131n\u0131z\u0131n 25%'sine kadar\u0131n\u0131 iki g\u00fcn boyunca yiyeceklerden t\u00fcketin, ard\u0131ndan be\u015f g\u00fcn boyunca her zamanki gibi yiyin.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Aral\u0131kl\u0131 Oru\u00e7 T\u00fcrleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Oru\u00e7 tutman\u0131n tek bir yolu olmad\u0131\u011f\u0131 gibi, aral\u0131kl\u0131 oru\u00e7 tutman\u0131n da tek bir yolu yoktur. Bunun yerine, insanlar birden fazla zaman k\u0131s\u0131tlamal\u0131 oru\u00e7 bulmu\u015flard\u0131r.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"Bir \u015feyleri ne kadar \u00e7ok kar\u0131\u015ft\u0131r\u0131rsan\u0131z ve tutarl\u0131l\u0131\u011f\u0131 ne kadar \u00e7ok reddederseniz, h\u00fccreleriniz o kadar g\u00fc\u00e7l\u00fc ve esnek olacakt\u0131r. Art\u0131k belirli bir at\u0131\u015ft\u0131rmal\u0131k ya da rahatlat\u0131c\u0131 yiyecek i\u00e7in can atmayacaklard\u0131r.\" <\/p>\n<cite>- Dave Asprey.<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">En pop\u00fcler aral\u0131kl\u0131 oru\u00e7lardan biri 16\/8 y\u00f6ntemi olarak adland\u0131r\u0131l\u0131r. Bu diyet 16 saat boyunca oru\u00e7 tutman\u0131z\u0131 gerektirir. Ard\u0131ndan, ideal olarak g\u00fcnd\u00fcz saatlerinde ger\u00e7ekle\u015fmesi gereken kalan 8 saat boyunca istedi\u011finizi yiyebilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sava\u015f\u00e7\u0131 Diyeti aral\u0131kl\u0131 orucun bir ba\u015fka \u015feklidir. Bu program sadece g\u00fcnd\u00fcz saatlerinde meyve ve sebze yemenize izin verir. Ak\u015fam yeme\u011finde bir b\u00fcy\u00fck \u00f6\u011f\u00fcne izin verilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Teorik olarak kendi aral\u0131kl\u0131 oru\u00e7 diyetinizi geli\u015ftirebilirsiniz. Ancak, kalori al\u0131m\u0131n\u0131z\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltmadan \u00f6nce her zaman bir doktorla konu\u015fun.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #4: Daha Uzun Bir Ya\u015fam \u0130\u00e7in H\u0131zl\u0131&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Avc\u0131-toplay\u0131c\u0131lar vah\u015fi av hayvanlar\u0131 aramak i\u00e7in ovalarda dola\u015f\u0131rlard\u0131. \u00c7o\u011fu zaman kilometrelerce y\u00fcr\u00fcrlerdi. Sonunda bir hayvan yakalad\u0131klar\u0131nda, herkes ziyafeti payla\u015f\u0131rd\u0131. Et nadiren birka\u00e7 g\u00fcnden fazla dayan\u0131rd\u0131. Yiyecek t\u00fckendi\u011finde, daha fazla avlan\u0131rlar ve yenilebilir birka\u00e7 bitkiyle ge\u00e7inirlerdi. Bir sonraki \u00f6\u011f\u00fcne kadar herkes a\u00e7 kal\u0131r, kimse birka\u00e7 g\u00fcn yiyeceksiz kald\u0131\u011f\u0131 i\u00e7in \u00f6lmezdi.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oru\u00e7 tutmak gizli evrimsel g\u00fc\u00e7lerinizi a\u00e7\u0131\u011fa \u00e7\u0131kar\u0131r. Ancak sosyal yap\u0131lar ve g\u0131da end\u00fcstrisi, a\u00e7 olup olmad\u0131\u011f\u0131m\u0131za bakmaks\u0131z\u0131n bize d\u00fczenli \u00f6\u011f\u00fcnler yememizi s\u00f6ylemeye devam ediyor. S\u00fcrekli yemek yemeyi arzuluyoruz ve bir obezite salg\u0131n\u0131yla kar\u015f\u0131 kar\u015f\u0131yay\u0131z.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Bollu\u011fun Bedeli<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bol g\u0131da \u00e7a\u011f\u0131nda ya\u015fayan d\u00fcnyan\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131n\u0131n k\u0131tl\u0131k ve a\u00e7l\u0131k konusunda endi\u015felenmesine gerek yok. Bunun kar\u015f\u0131l\u0131\u011f\u0131nda ise oru\u00e7 tutman\u0131n faydalar\u0131n\u0131n yan\u0131 s\u0131ra zararlar\u0131 da var. Johns Hopkins \u00dcniversitesi'nde n\u00f6robilimci ve Ulusal Ya\u015flanma Enstit\u00fcs\u00fc'nde N\u00f6robilim Laboratuvar\u0131'n\u0131n eski ba\u015fkan\u0131 olan Mark Mattson, 2014 tarihli bir inceleme makalesinde bu ikilemi \u015f\u00f6yle \u00f6zetliyor: \"Modern 'kanepe patatesi' ya\u015fam tarz\u0131n\u0131n bir sonucu olarak, \u00e7evresel zorluklar\u0131n sa\u011fl\u0131k ve hastal\u0131k direnci \u00fczerindeki yararl\u0131 etkilerine arac\u0131l\u0131k eden sinyal yollar\u0131 devre d\u0131\u015f\u0131 kalm\u0131\u015ft\u0131r.\" Mattson \u015f\u00f6yle devam ediyor: \"Zorlay\u0131c\u0131 olmayan ya\u015fam tarz\u0131n\u0131n neden oldu\u011fu hastal\u0131k salg\u0131n\u0131n\u0131n tersine \u00e7evrilmesi, aral\u0131kl\u0131 oru\u00e7, egzersiz ve bitki t\u00fcketiminin yeniden ba\u015flat\u0131lmas\u0131 i\u00e7in toplum \u00e7ap\u0131nda bir etki gerektirecektir.\"&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Beyin i\u00e7in G\u0131da<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Oru\u00e7 sizi daha keskin yapar. E\u011fer 24 saat boyunca yemek yemezseniz, duyular\u0131n\u0131z daha ince ayarl\u0131 olacak ve fark\u0131ndal\u0131\u011f\u0131n\u0131z artacakt\u0131r. Sisteminizde ne kadar az toksin varsa, muhakeme yetene\u011finiz de o kadar y\u00fcksek olur. Sindirim i\u00e7in harcanan enerji art\u0131k beynin en iyi \u015fekilde \u00e7al\u0131\u015fmas\u0131 i\u00e7in kullan\u0131l\u0131r.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Valter Longo, G\u00fcney Kaliforniya \u00dcniversitesi'nde gerontolog olarak \u00e7al\u0131\u015fmaktad\u0131r ve ara\u015ft\u0131rmalar\u0131 diyabetin biyokimyasal belirte\u00e7leri \u00fczerine odaklanmaktad\u0131r. Longo'ya g\u00f6re oru\u00e7 beynin metabolizmas\u0131n\u0131 yeniden programl\u0131yor ve multipl skleroza neden olan kendine zarar veren ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccreleri de dahil olmak \u00fczere hatal\u0131 \u00e7al\u0131\u015fan h\u00fccrelerin temizlenmesine yard\u0131mc\u0131 oluyor.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fccudun oru\u00e7tan bu kadar b\u00fcy\u00fck \u00f6l\u00e7\u00fcde fayda sa\u011flayabilece\u011fine inanmak zordur. Ancak evrime d\u00f6n\u00fcp bakt\u0131\u011f\u0131m\u0131zda, v\u00fccudun onar\u0131m ve gen\u00e7le\u015ftirme mekanizmalar\u0131yla dolu oldu\u011funu g\u00f6r\u00fcr\u00fcz. Orucun tek yapt\u0131\u011f\u0131 diyet engellerini ortadan kald\u0131rmakt\u0131r.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"Oru\u00e7 tutmak bizi 4 milyar y\u0131ll\u0131k bir evrimsel s\u00fcrecin kontrol\u00fcne sokuyor.\" <\/p>\n<cite>- Dave Asprey.<\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #5: Oru\u00e7 ve Uyku \u00c7ift Y\u00f6nl\u00fc Bir \u0130li\u015fkiye Sahiptir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Daha az veya d\u00fc\u015f\u00fck kalitede uyuyan ki\u015filerin daha y\u00fcksek kalorili yiyecekler istediklerini biliyor muydunuz?&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yeterince kaliteli uyku almak, ba\u015far\u0131l\u0131 aral\u0131kl\u0131 oru\u00e7 tutman\u0131n anahtarlar\u0131ndan biridir. K\u00f6t\u00fc uyku i\u015ftah\u0131n\u0131z\u0131 etkileyebilir. Uyku kayb\u0131 burnunuzun kokular\u0131 farkl\u0131 alg\u0131lamas\u0131na neden olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6rne\u011fin, 25 sa\u011fl\u0131kl\u0131 ki\u015fi \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada 4 saat ve 8 saat uykunun etkileri test edilmi\u015ftir. D\u00f6rt hafta sonra, 4 saatlik grup <a href=\"https:\/\/www.science.org\/content\/article\/here-s-how-skimping-sleep-can-change-your-appetite\" rel=\"nofollow noopener\" target=\"_blank\">daha a\u00e7 hissetti\u011fini bildirdi<\/a>. Donut gibi y\u00fcksek ya\u011fl\u0131, y\u00fcksek \u015fekerli yiyeceklere daha fazla a\u00e7l\u0131k duyuyorlard\u0131.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ancak bunun tam tersi de do\u011frudur. Ne yedi\u011finiz ve ne zaman yedi\u011finiz ne kadar iyi ve ne kadar uzun uyudu\u011funuzu etkiler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yiyecekleri sindirmek i\u00e7in en ideal zaman g\u00fcnd\u00fczd\u00fcr. Geceleri v\u00fccudumuz \u00e7ok fazla ins\u00fclin salg\u0131lamaz, bu da \u015fekerleri sindirme kabiliyetimizi azalt\u0131r. Gece, v\u00fccudumuzun doymu\u015f ya\u011flar\u0131 (di\u011fer ad\u0131yla kolesterol\u00fc) sindirdi\u011fi zamand\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yatma vaktine \u00e7ok yak\u0131n yemek yerseniz, bu v\u00fccudunuzun metabolizmas\u0131n\u0131 senkronize olmaktan \u00e7\u0131karabilir. Bu, iyi bir gece uykusu alma yetene\u011finizi etkileyebilir. Ayr\u0131ca v\u00fccudunuzun daha fazla ya\u011f depolamas\u0131na da neden olabilir.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"\u0130deal olarak, yemek yedi\u011finiz saat ile uyudu\u011funuz saat aras\u0131nda her zaman en az \u00fc\u00e7 saat b\u0131rakmal\u0131s\u0131n\u0131z.\" <\/p>\n<cite>- Dave Asprey<\/cite><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">Asprey'den Daha \u0130yi Bir Gece Uykusu \u0130\u00e7in \u0130pu\u00e7lar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yatmadan hemen \u00f6nce yemek yememenin yan\u0131 s\u0131ra, iyi bir gece uykusunu nas\u0131l sa\u011flayabiliriz? \u0130\u015fte kitaptan baz\u0131 \u00f6nemli ipu\u00e7lar\u0131:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Her gece ayn\u0131 saatte uyuyun ve her g\u00fcn ayn\u0131 saatte uyan\u0131n.<\/li>\n\n\n\n<li>Yatmadan \u00f6nce elektronik ekran kullanmay\u0131n \u00e7\u00fcnk\u00fc mavi \u0131\u015f\u0131k Sirkadiyen Ritminizi bozabilir.<\/li>\n\n\n\n<li>Yatmadan \u00f6nce meditasyon veya fark\u0131ndal\u0131k ile stresi azalt\u0131n.<\/li>\n\n\n\n<li>Alkol ve sigaradan ka\u00e7\u0131n\u0131n.<\/li>\n\n\n\n<li>Yatmadan en az be\u015f saat \u00f6nce kafein i\u00e7meyin.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Elbette her gece do\u011fru miktarda uyudu\u011funuzdan da emin olmal\u0131s\u0131n\u0131z. Yeti\u015fkinler her gece en az yedi ila sekiz saat uyumal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #6: Oru\u00e7 Tutmak Fiziksel Olarak G\u00fc\u00e7lenmenize Yard\u0131mc\u0131 Olabilir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aral\u0131kl\u0131 orucun di\u011fer faydalar\u0131 aras\u0131nda kilo kayb\u0131 ve kas kazan\u0131m\u0131 yer al\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6\u011f\u00fcnler aras\u0131nda daha uzun molalar vermek ve g\u00fcn i\u00e7inde yemek yemek ya\u011fs\u0131z kas k\u00fctlesinin artmas\u0131n\u0131 sa\u011flayabilir. Her iki uygulama da metabolizman\u0131z\u0131 geli\u015ftirerek v\u00fccudunuzun daha fazla ya\u011f yakmas\u0131n\u0131 sa\u011flayabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca, aral\u0131kl\u0131 oru\u00e7 v\u00fccudu ketozise sokabilir. Ketozis, pop\u00fcler Keto Diyetinin arkas\u0131ndaki fikirdir. Bu do\u011fal s\u00fcre\u00e7, v\u00fccudunuzu enerji i\u00e7in karbonhidratlar yerine ya\u011f yakmaya iter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bir \u00e7al\u0131\u015fmada ara\u015ft\u0131rmac\u0131lar, normal diyet uygulayan erkekler ile aral\u0131kl\u0131 oru\u00e7 tutan erkekler aras\u0131ndaki kas kazan\u0131m\u0131n\u0131 kar\u015f\u0131la\u015ft\u0131rm\u0131\u015ft\u0131r. Sekiz haftal\u0131k egzersizin sonunda, oru\u00e7 tutmayan grup kilo al\u0131rken, oru\u00e7 tutan grup kilo almad\u0131.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Orucunuz s\u0131ras\u0131nda egzersiz yaparsan\u0131z kas kazan\u0131m\u0131 da bekleyebilirsiniz. Ara\u015ft\u0131rmalar, diyet yapan ki\u015filerin aral\u0131kl\u0131 oru\u00e7 programlar\u0131n\u0131 kullanan ki\u015filere g\u00f6re daha fazla kas k\u00fctlesi kaybetti\u011fini g\u00f6stermi\u015ftir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #7: Oru\u00e7 Tutmak Zihinsel Olarak Daha G\u00fc\u00e7l\u00fc Hissetmenize Yard\u0131mc\u0131 Olabilir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Oru\u00e7 tutmak zihinsel olarak daha g\u00fc\u00e7l\u00fc hissetmenizi sa\u011flayabilir. Oru\u00e7 tutmak beyin ve v\u00fccut \u00fczerinde stres yarat\u0131r. Ancak beynimiz son derece uyumludur. Bu strese yan\u0131t olarak mitokondri \u00fcretimini art\u0131r\u0131rlar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asprey daha \u00f6nce de mitokondri \u00fczerine yazm\u0131\u015ft\u0131r. Kitap <a href=\"https:\/\/geni.us\/head-strong-audiobook\" rel=\"nofollow noopener\" target=\"_blank\"><em>G\u00fc\u00e7l\u00fc Kafa<\/em><\/a> mitokondrinin ya\u015flanmay\u0131 \u00f6nlemede nas\u0131l bir rol oynayabilece\u011fini a\u00e7\u0131kl\u0131yor. Bu kitapta mitokondriyi beyindeki rol\u00fc a\u00e7\u0131s\u0131ndan \u00f6\u011freniyoruz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mitokondri \u00f6zellikle beyin h\u00fccrelerinin enerji \u00fcretmesine yard\u0131mc\u0131 olur. Ayr\u0131ca beyin h\u00fccresi ileti\u015fimini destekleyen sinaps olu\u015fumunu da art\u0131r\u0131rlar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00fcm bunlar davran\u0131\u015fsal d\u00fczeyde ne anlama geliyor? Oru\u00e7 size daha fazla odaklanma sa\u011flayabilir ve zihninizi temizlemeye yard\u0131mc\u0131 olabilir. Beyin h\u00fccreleri aras\u0131ndaki ileti\u015fimin artmas\u0131, daha net d\u00fc\u015f\u00fcnebilece\u011finiz ve problemleri daha etkili bir \u015fekilde \u00e7\u00f6zebilece\u011finiz anlam\u0131na gelir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u015fa\u011f\u0131dakileri g\u00f6steren \u00e7al\u0131\u015fmalar da vard\u0131r <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8470960\/\" rel=\"nofollow noopener\" target=\"_blank\">orucun beyi\u0307n i\u0307\u00e7i\u0307n faydalari<\/a> Hastal\u0131klar. Ara\u015ft\u0131rmac\u0131lar oru\u00e7 tutman\u0131n Parkinson ve Alzheimer gibi hastal\u0131klar\u0131n semptomlar\u0131na yard\u0131mc\u0131 olabilece\u011fini bulmu\u015flard\u0131r. Ayr\u0131ca orucun epilepsi, multipl skleroz, otizm, fel\u00e7, duygudurum bozukluklar\u0131 ve anksiyete \u00fczerindeki etkilerine dair kan\u0131tlar da bulunmaktad\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #8: Orucunuzu Takviyelerle Destekleyin<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aral\u0131kl\u0131 oru\u00e7 kalori azaltmay\u0131 da beraberinde getirir. Kalorilerinizi k\u0131s\u0131tlamak, baz\u0131 temel besinleri ka\u00e7\u0131rman\u0131z anlam\u0131na gelebilir. Oru\u00e7 tutan bir\u00e7ok ki\u015fi vitamin ve mineral eksikli\u011fi ya\u015fad\u0131\u011f\u0131n\u0131 bildirmektedir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu sorundan ka\u00e7\u0131nmak i\u00e7in oru\u00e7 tutarken takviye almal\u0131s\u0131n\u0131z. Asprey, oru\u00e7 tuttu\u011funuz saatlerde veya g\u00fcnlerde takviye kullanman\u0131n kendinizi g\u00fc\u00e7l\u00fc hissetmenizi sa\u011flayabilece\u011fini s\u00f6yl\u00fcyor. Ancak baz\u0131 takviyeleri yemekle birlikte alman\u0131z gerekti\u011finden orucunuzu bozabilir. Bunlar aras\u0131nda amino asit ve ya\u011f asidi takviyeleri, ya\u011fda \u00e7\u00f6z\u00fcnen vitaminler (\u00f6rne\u011fin A, D ve K), magnezyum, iyot, \u00e7inko ve bak\u0131r say\u0131labilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Di\u011fer takviyeler g\u0131da gerektirmez. Bunlara a\u015fa\u011f\u0131dakiler dahildir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kreatin<\/li>\n\n\n\n<li>Elektrolitler<\/li>\n\n\n\n<li>Probiyotikler ve prebiyotikler<\/li>\n\n\n\n<li>Suda \u00e7\u00f6z\u00fcnen vitaminler (\u00f6rn. B ve C)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Takviye almak sadece ihtiyac\u0131n\u0131z olan besinleri alman\u0131za yard\u0131mc\u0131 olmaz. Baz\u0131 takviyeler, oru\u00e7 tutarken v\u00fccudunuzun ya\u011f yakma yetene\u011fini de art\u0131rabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #9: Kad\u0131nlar Erkeklerden Farkl\u0131 Oru\u00e7 Tutmal\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Erkekler ve kad\u0131nlar biyolojik olarak farkl\u0131d\u0131r, bu nedenle oru\u00e7 tutmak cinsiyetleri farkl\u0131 \u015fekilde etkiler. Kad\u0131nlar orucun etkilerine kar\u015f\u0131 daha hassast\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kad\u0131nlar\u0131n daha az s\u0131kl\u0131kta ve daha k\u0131sa s\u00fcreli oru\u00e7 tutmalar\u0131 gerekir. Neden mi? \u00c7\u00fcnk\u00fc oru\u00e7 tutmak kad\u0131n hormonlar\u0131n\u0131 etkileyebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Bu Yolda H\u0131zl\u0131<\/em> kad\u0131nlar\u0131n g\u00fcnde sadece 14 saate kadar oru\u00e7 tutmas\u0131n\u0131 \u00f6nermektedir. Erkekler 24 saatlik bir s\u00fcre i\u00e7inde 16 saate kadar oru\u00e7 tutabilirler. Kad\u0131nlar g\u00fcnde 16 saate kadar oru\u00e7 tutabilirler, ancak bu sadece g\u00fcn a\u015f\u0131r\u0131 oru\u00e7 tutmalar\u0131 ve t\u00fcm bir hafta boyunca oru\u00e7 tutmamalar\u0131 halinde ge\u00e7erlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ara\u015ft\u0131rmalar, kad\u0131nlar\u0131n ne kadar uzun s\u00fcre oru\u00e7 tutarsa ins\u00fclin seviyelerinin o kadar d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc g\u00f6stermektedir. Bu da kan \u015fekeri kontrol\u00fcn\u00fcn zay\u0131flamas\u0131na yol a\u00e7abilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamile ve emziren kad\u0131nlar oru\u00e7 tutmamal\u0131 ve yeme bozuklu\u011fu ge\u00e7mi\u015fi olanlar da tutmamal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #10: Do\u011fru \u015eekilde Oru\u00e7 Tutarsan\u0131z A\u00e7 Kalmazs\u0131n\u0131z<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Raporun son b\u00f6l\u00fcm\u00fcnde <em>Bu Yolda H\u0131zl\u0131<\/em> Dave Asprey'den t\u00fcm bu dersleri nas\u0131l uygulayaca\u011f\u0131m\u0131z\u0131 \u00f6\u011freniyoruz. \u0130\u015fte Asprey'in oru\u00e7la ilgili genel tavsiyelerinden baz\u0131lar\u0131:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cinsiyetinize, sa\u011fl\u0131k durumunuza, ya\u015fam tarz\u0131n\u0131za ve a\u00e7l\u0131k d\u00fczeninize ba\u011fl\u0131 olarak 12-16 saat oru\u00e7 tutun<\/li>\n\n\n\n<li>Kahvalt\u0131 dahil olmak \u00fczere g\u00fcnde 2-3 \u00f6\u011f\u00fcn yemek yiyin<\/li>\n\n\n\n<li>Son yeme\u011finizi saat 16:00'dan \u00f6nce yiyin.<\/li>\n\n\n\n<li>Saat 16:00'dan sonra at\u0131\u015ft\u0131rmay\u0131n.<\/li>\n\n\n\n<li>Her \u00f6\u011f\u00fcn\u00fcn protein i\u00e7eri\u011fini art\u0131rmaya \u00e7al\u0131\u015f\u0131n, \u00f6zellikle bitki bazl\u0131 protein kaynaklar\u0131na odaklan\u0131n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c7ok fazla karbonhidrat yemekten ka\u00e7\u0131n\u0131n, \u00e7\u00fcnk\u00fc bunlar ins\u00fclin seviyenizi dengesizle\u015ftirebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oru\u00e7 tuttu\u011funuz saatler boyunca kahve ve \u00e7ay i\u00e7ebilirsiniz. Kemik suyu, oru\u00e7 tutarken kendinizi tok tutman\u0131n bir ba\u015fka iyi yoludur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oru\u00e7 saatlerinde ka\u00e7\u0131nmak i\u00e7in elinizden geleni yapman\u0131z gereken tek yiyecek proteindir. Proteinler v\u00fccuttaki hormonlar\u0131 tetikler. Hormon \u00fcretimi \u00e7ok fazla enerji gerektirir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fccudunuzun hormon \u00fcretmek i\u00e7in t\u00fcm bu enerjiye ihtiyac\u0131 varsa, a\u00e7l\u0131k hissetmeniz daha olas\u0131d\u0131r. V\u00fccudunuzu ge\u00e7ici olarak proteinden yoksun b\u0131rakmak, v\u00fccudun kendini \u00f6l\u00fc ve hasarl\u0131 h\u00fccresel kal\u0131nt\u0131lardan temizleme yetene\u011fi olan otofajiye yol a\u00e7abilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asprey bunlar\u0131 kat\u0131 ve kesin kurallar olarak kullanmamak konusunda uyar\u0131yor. Kendisinin bile haftada bir kez ailesiyle brunch yapmak i\u00e7in orucunu bozdu\u011funu s\u00f6yl\u00fcyor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Fast This Way'in Nihai \u00d6zeti ve De\u011ferlendirmesi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/geni.us\/fast-this-way-audio\" rel=\"nofollow noopener\" target=\"_blank\"><em>Bu Yolda H\u0131zl\u0131<\/em><\/a><em> <\/em>Dave Asprey taraf\u0131ndan yaz\u0131lan bu kitap oru\u00e7la ilgilenen herkes i\u00e7in vazge\u00e7ilmez bir okuma kitab\u0131d\u0131r. Asprey, bu uygulaman\u0131n arkas\u0131ndaki bilimi ve bununla ili\u015fkili inan\u0131lmaz faydalar\u0131 a\u00e7\u0131kl\u0131yor. Ayr\u0131ca, aral\u0131kl\u0131 orucun hayat\u0131n\u0131 ve sa\u011fl\u0131\u011f\u0131n\u0131 nas\u0131l de\u011fi\u015ftirdi\u011fine dair bir\u00e7ok ki\u015fisel anekdot sunuyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kilo vermek, daha iyi uyumak, zihinsel ve fiziksel olarak daha g\u00fc\u00e7l\u00fc hissetmek ve daha uzun ya\u015famak istiyorsan\u0131z, bu kitap size yard\u0131mc\u0131 olabilir. Erkeklerin ve kad\u0131nlar\u0131n v\u00fccuda zarar vermeden ya da a\u00e7l\u0131k hissetmeden oru\u00e7 tutabilmeleri i\u00e7in bir plan sunuyor. Dave Asprey'in yapt\u0131\u011f\u0131 gibi hayat\u0131n\u0131z\u0131 de\u011fi\u015ftirmek istiyorsan\u0131z bu kitab\u0131 al\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gitmeden \u00f6nce, burada hat\u0131rlaman\u0131z gereken kilit noktalar\u0131 hat\u0131rlatal\u0131m <em>Bu Yolda H\u0131zl\u0131<\/em>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oru\u00e7 Psikolojik Bir Sava\u015ft\u0131r<\/li>\n\n\n\n<li>Orucun Molek\u00fcler Biyolojisini Anlay\u0131n<\/li>\n\n\n\n<li>Oru\u00e7 Tutman\u0131n Tek Bir Yolu Yoktur<\/li>\n\n\n\n<li>Uzun Bir Ya\u015fam \u0130\u00e7in H\u0131zl\u0131<\/li>\n\n\n\n<li>Oru\u00e7 ve Uyku \u00c7ift Y\u00f6nl\u00fc Bir \u0130li\u015fkiye Sahiptir<\/li>\n\n\n\n<li>Oru\u00e7 Tutmak Fiziksel Olarak G\u00fc\u00e7lenmenize Yard\u0131mc\u0131 Olabilir<\/li>\n\n\n\n<li>Oru\u00e7 Tutmak Zihinsel Olarak Daha G\u00fc\u00e7l\u00fc Hissetmenize Yard\u0131mc\u0131 Olabilir<\/li>\n\n\n\n<li>Orucunuzu Takviyelerle Destekleyin<\/li>\n\n\n\n<li>Kad\u0131nlar Erkeklerden Farkl\u0131 Oru\u00e7 Tutmal\u0131<\/li>\n\n\n\n<li>Do\u011fru \u015eekilde Oru\u00e7 Tutarsan\u0131z A\u00e7 Kalmazs\u0131n\u0131z<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"Yemekten uzak durmak, muazzam, g\u00fc\u00e7l\u00fc bir d\u00fcr\u00fcstl\u00fck ve kontrol d\u00fcnyas\u0131na giri\u015f noktas\u0131d\u0131r. Hayat\u0131n\u0131z\u0131n bir b\u00f6l\u00fcm\u00fcnde saklanmay\u0131 b\u0131rakt\u0131\u011f\u0131n\u0131z anda, di\u011fer t\u00fcm olas\u0131l\u0131klar a\u00e7\u0131lmaya ba\u015flar. \u0130\u015fte bu y\u00fczden bu kitab\u0131 yazd\u0131m. Mesele mayonuza s\u0131\u011fman\u0131za yard\u0131mc\u0131 olmak ya da damar sertli\u011fi riskinizi azaltmak de\u011fil - bunlar kesinlikle g\u00fczel bonuslar olsa da. Ben sizi radikal bir ki\u015fisel geli\u015fim olas\u0131l\u0131\u011f\u0131n\u0131n \u00f6n\u00fcn\u00fc a\u00e7maya davet etmek istiyorum.\" <\/p>\n<cite>- Dave Asprey.<\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">De\u011ferlendirme<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu kitab\u0131 4,3\/5 olarak de\u011ferlendiriyoruz.<\/p>\n\n\n\n<div class=\"wp-block-yet-another-stars-rating-overall-rating yasr-overall-block\"><!--Yasr Overall Rating Shortcode--><div class='yasr-custom-text-before-overall' id='yasr-custom-text-before-overall'>Bizim Puan\u0131m\u0131z<\/div><div class=\"yasr-overall-rating\"><div class='yasr-rater-stars'\r\n                           id='yasr-overall-rating-rater-3270429a50a36'\r\n                           data-rating='4.4'\r\n                           data-rater-starsize='24'>\r\n                       <\/div><\/div><!--End Yasr Overall Rating Shortcode--><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Fast This Way PDF, \u00dccretsiz Sesli Kitap, Yemek Listesi, 14 G\u00fcnl\u00fck M\u00fccadele ve Animasyonlu Kitap \u00d6zeti<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6nemsedi\u011finizi g\u00f6stermek i\u00e7in a\u015fa\u011f\u0131ya yorum yap\u0131n veya payla\u015f\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dave Asprey'in 14 G\u00fcnl\u00fck Oru\u00e7 M\u00fccadelesini \u00fccretsiz deneyin <a href=\"https:\/\/training.humanpotentialacademy.io\/courses\/dave-asprey-14-day-fasting-challenge\" data-type=\"URL\" data-id=\"https:\/\/training.humanpotentialacademy.io\/courses\/dave-asprey-14-day-fasting-challenge\" rel=\"nofollow noopener\" target=\"_blank\">Burada<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">StoryShots'ta yeni misiniz? Bu \u00f6zetin ve di\u011fer y\u00fczlerce \u00e7ok satan kurgusal olmayan kitab\u0131n PDF, infografik, sesli ve animasyonlu versiyonlar\u0131n\u0131 <a href=\"https:\/\/go.getstoryshots.com\/free\">\u00fccretsiz \u00fcst d\u00fczey uygulama<\/a>. Apple, The Guardian, The UN ve Google taraf\u0131ndan d\u00fcnyan\u0131n en iyi okuma ve \u00f6\u011frenme uygulamalar\u0131ndan biri olarak g\u00f6sterilmi\u015ftir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu buzda\u011f\u0131n\u0131n g\u00f6r\u00fcnen k\u0131sm\u0131yd\u0131. Ayr\u0131nt\u0131lara dalmak ve Dave Asprey'i desteklemek i\u00e7in <em>Bu Yolda H\u0131zl\u0131<\/em> <a href=\"https:\/\/geni.us\/fast-this-way\" target=\"_blank\" rel=\"noopener\">Burada<\/a> ya da sesli kitab\u0131n\u0131 edinin <a href=\"https:\/\/geni.us\/fast-this-way-audio\" target=\"_blank\" rel=\"noopener\">\u00fccretsiz<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0130lgili Kitap \u00d6zetleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/super-human-summary\/\" data-type=\"post\" data-id=\"58321\">S\u00fcper \u0130nsan<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/bigger-leaner-stronger-summary\/\">Daha B\u00fcy\u00fck, Daha Yal\u0131n, Daha G\u00fc\u00e7l\u00fc<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/the-4-hour-body-summary\/\">4 Saatlik V\u00fccut<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/how-not-to-die-summary\/\">Nas\u0131l \u00d6lmemeli<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/the-plant-paradox-summary\/\">Bitki Paradoksu<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/lifespan-summary\/\" data-type=\"post\" data-id=\"3484\">Ya\u015fam S\u00fcresi<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/superlife-summary\/\" data-type=\"post\" data-id=\"48522\">S\u00fcper Hayat<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/sleep-smarter-summary\/\" data-type=\"post\" data-id=\"58222\">Daha Ak\u0131ll\u0131 Uyuyun<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/why-we-sleep-summary\/\" data-type=\"post\" data-id=\"63\">Neden Uyuruz<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/the-obesity-code-summary\/\" data-type=\"post\" data-id=\"2297\">Obezite \u015eifresi<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/how-not-to-diet-summary\/\" data-type=\"post\" data-id=\"49700\">Nas\u0131l Diyet Yap\u0131lmamal\u0131<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/tools-of-titans-summary\/\" data-type=\"post\" data-id=\"430\">Titanlar\u0131n Ara\u00e7lar\u0131<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.getstoryshots.com\/tr\/books\/thinner-leaner-stronger-summary\/\">Daha \u0130nce, Daha Zay\u0131f, Daha G\u00fc\u00e7l\u00fc<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Fast-This-Way-summary-14-day-challenge-food-list-review-PDF-Dave-Asprey-intermittent-quotes-chapters-free-audiobook-infographic-analysis-criticism-main-points-storyshots-1024x1024.png\" alt=\"Fast This Way \u00f6zet 14 g\u00fcnl\u00fck meydan okuma yemek listesi inceleme PDF Dave Asprey aral\u0131kl\u0131 al\u0131nt\u0131lar b\u00f6l\u00fcmler \u00fccretsiz sesli kitap infografik analiz ele\u015ftiri ana noktalar storyshots\" class=\"wp-image-58685\" style=\"width:362px;height:auto\" srcset=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Fast-This-Way-summary-14-day-challenge-food-list-review-PDF-Dave-Asprey-intermittent-quotes-chapters-free-audiobook-infographic-analysis-criticism-main-points-storyshots-1024x1024.png 1024w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Fast-This-Way-summary-14-day-challenge-food-list-review-PDF-Dave-Asprey-intermittent-quotes-chapters-free-audiobook-infographic-analysis-criticism-main-points-storyshots-300x300.png 300w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Fast-This-Way-summary-14-day-challenge-food-list-review-PDF-Dave-Asprey-intermittent-quotes-chapters-free-audiobook-infographic-analysis-criticism-main-points-storyshots-150x150.png 150w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Fast-This-Way-summary-14-day-challenge-food-list-review-PDF-Dave-Asprey-intermittent-quotes-chapters-free-audiobook-infographic-analysis-criticism-main-points-storyshots-768x768.png 768w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Fast-This-Way-summary-14-day-challenge-food-list-review-PDF-Dave-Asprey-intermittent-quotes-chapters-free-audiobook-infographic-analysis-criticism-main-points-storyshots-12x12.png 12w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Fast-This-Way-summary-14-day-challenge-food-list-review-PDF-Dave-Asprey-intermittent-quotes-chapters-free-audiobook-infographic-analysis-criticism-main-points-storyshots-600x600.png 600w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Fast-This-Way-summary-14-day-challenge-food-list-review-PDF-Dave-Asprey-intermittent-quotes-chapters-free-audiobook-infographic-analysis-criticism-main-points-storyshots.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>","protected":false},"excerpt":{"rendered":"<p>Kur\u015fun Ge\u00e7irmez Oru\u00e7 Rehberi ile Nas\u0131l Kilo Verir, Zekile\u015fir ve En Uzun, En Sa\u011fl\u0131kl\u0131 Hayat\u0131n\u0131z\u0131 Ya\u015fars\u0131n\u0131z? Dave Asprey'in Fast This Way kitab\u0131 okuma listenizde mi? \u015eimdi temel i\u00e7g\u00f6r\u00fclerimizle nas\u0131l y\u00fcksek performansl\u0131 bir insan olaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenin. Biz burada y\u00fczeyi \u00e7iziyoruz. E\u011fer hen\u00fcz...<\/p>","protected":false},"author":13,"featured_media":92883,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"yasr_overall_rating":4.4,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[4480,4527,4483],"tags":[],"class_list":["post-58628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness","category-new","category-productivity"],"acf":[],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":0,"sum_votes":0},"taxonomy_info":{"category":[{"value":4480,"label":"Health &amp; Fitness"},{"value":4527,"label":"New"},{"value":4483,"label":"Productivity"}]},"featured_image_src_large":["https:\/\/www.getstoryshots.com\/wp-content\/uploads\/Fast-This-Way-Summary-1024x536.png",1024,536,true],"author_info":{"display_name":"Team StoryShots","author_link":"https:\/\/www.getstoryshots.com\/tr\/books\/author\/fuzr6koxtahlfjcigcjjuadpexy2\/"},"comment_info":0,"category_info":[{"term_id":4480,"name":"Health &amp; Fitness","slug":"health-fitness","term_group":0,"term_taxonomy_id":4480,"taxonomy":"category","description":"","parent":0,"count":45,"filter":"raw","cat_ID":4480,"category_count":45,"category_description":"","cat_name":"Health &amp; Fitness","category_nicename":"health-fitness","category_parent":0},{"term_id":4527,"name":"New","slug":"new","term_group":0,"term_taxonomy_id":4527,"taxonomy":"category","description":"","parent":0,"count":89,"filter":"raw","cat_ID":4527,"category_count":89,"category_description":"","cat_name":"New","category_nicename":"new","category_parent":0},{"term_id":4483,"name":"Productivity","slug":"productivity","term_group":0,"term_taxonomy_id":4483,"taxonomy":"category","description":"","parent":0,"count":69,"filter":"raw","cat_ID":4483,"category_count":69,"category_description":"","cat_name":"Productivity","category_nicename":"productivity","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/posts\/58628","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/comments?post=58628"}],"version-history":[{"count":20,"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/posts\/58628\/revisions"}],"predecessor-version":[{"id":92885,"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/posts\/58628\/revisions\/92885"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/media\/92883"}],"wp:attachment":[{"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/media?parent=58628"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/categories?post=58628"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/tr\/wp-json\/wp\/v2\/tags?post=58628"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}