Göbek Yağlarınız Nasıl Erir?

Göbek yağları genellikle erkek tipi kilo almayla özdeşleştirilir ancak göbek bölgesi ve bel çevresi hem erkek hem de kadınlar için kilo kaybedilmesi en zor bölgelerin başında gelir.

Göbek yağlarından kurtulmak sadece daha güzel görünen bir beden için değil daha sağlıklı olmak için de son derece önemli. Çünkü organları saran bu yağlar kalp hastalıkları ve tip 2 diyabetin başlıca nedenleri arasında gösteriliyor. İlerleyen yaşlarda metabolizma yavaşladığını için göbek yağlarından kurtulmak daha da zorlaşıyor.

Göbek yağlarını eritmek için genel kanı karın kaslarını çalıştıran egzersizleri daha çok yapmak olsa da aslında bunun bir faydası yok çünkü bölgesel egzersizler sadece kasları çalıştırıyor, onları kaplayan yağ tabakasına bir etkisi bulunmuyor.

Peki, göbek nasıl erir? Ve inatçı yağlardan nasıl kurtulabiliriz? İşte göbeğinizi eritmek için kullanabileceğiniz, sonuçları araştırmalara dayanan 10 öneri

Göbek Yağlarını Eritmek İçin 10 Öneri
1 – Şekerden Vazgeçin
Yemeklere, içeceklere sonradan eklenen şekeri göbek yağlarınıza eklenen yeni bir parça gibi düşünebilirsiniz. Vücudumuzun sebze ve meyvelerin içerdiği şeker dışında şekere ihtiyacı yok. Pasta, kek, bisküvi, pastane işleri, çayı, kahveyi şekerli içmek, şekerli gazlı içecekler, şekerli meyve suları ve daha pek çok ürünün içerdiği şeker tamamen boş kalori ve daha fazla yağlanmanıza neden oluyor.

Özellikle hazır gıdalarda bulunan früktoz sadece karaciğer tarafından işlenebiliyor ve çok şeker tüketiyorsanız karaciğer bir süre sonra fazla früktozla baş edemeyerek bunu yağa dönüştürüyor. Bu durumun yarattığı fazla kilolar bir yana tip 2 diyabet ve kalp hastalıkları gibi ciddi sağlık sorunlarının önü açılıyor (1,2).

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2 – Ambalajlı İçecekler İçmeyin
Marketlerde gördüğümüz ve genellikle etiketlerinde “%100 Doğal” yazan meyve suları sonradan eklemiş şeker içerir. Kola ve diğer gazlı içeceklerin ne kadar şekerli olduğunu zaten hepimiz biliyoruz. Ayrıca sporcu içeceği olarak satılan ürünler ve enerji içecekleri de şeker içerir. Eğer göbeğinizi eritmek istiyorsanız bu içeceklerden uzak durun.

Ambalajında “O kalori, Şeker İçermez, Diyet” yazan ürünlerden içmeyi planlıyorsanız bir kötü haber de onlar için vereyim. Bu tip içecekler genellikle aspartam, sakarin gibi yapay tatlandırıcılar içerir. Bu yapay tatlandırıcılar belki kullanıldıkları içeceğin 0 kalori olmasını sağlayabilir ancak pek çok yan etkisi vardır. Migren, çarpıntı, depresyon, beyin kanseri, mide bulantısı, kusma, görme bozuklukları bu yan etkilerden sadece bir kaç tanesi (3).

Tüm bunlara ek olarak diyet içeceklerin kilo vermeye etkisi üzerine yapılan araştırmalar bu içeceklerin düşünülenin tam aksi yönde bir etki yarattığını söylüyor. Örneğin 3682 yetişkinin katılımıyla yapılan bir çalışmada haftada 21 kutu diyet içecek tüketenlerin kilo alma ve obeziteye yakalanma risklerinin bu içecekleri tüketmeyenlere oranla 2 kat daha fazla olduğu belirlenmiş (4).

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3 – Daha Çok Protein Tüketin
Konu kilo vermek olunca protein en önemli besin öğesidir. Bunun başlıca nedenleri tokluk hissini %60 oranında uzatarak günde ortalama 441 kalori daha az alınmasını sağlaması ve metabolizmayı hızlandırarak günde 80-100 kalori daha fazla yakılmasını sağlamasıdır (5,6,7).

Göbek yağlarını eritmek istiyorsanız karbonhidrat ağırlıklı beslenme yerine daha çok protein içeren bir beslenme programına geçmek atacağınız en önemli adım olacaktır. Protein ağırlıklı beslenme sadece göbeği eritmekle kalmaz aynı zamanda bu bölgenin tekrar yağlanması riskini de azaltır (8).

Protein ağırlıklı beslenmenin sadece genel olarak kilo vermeyi sağlamadığı aynı zamanda direkt olarak göbek yağlarını erittiği yönünde bazı araştırma sonuçları da bulunmaktadır (9).

Kaliteli protein kaynakları olarak bilenen doğal yumurtayı, balık, deniz ürünleri, az yağlı kırmızı et, kümes hayvanları ve süt ürünlerini daha fazla tüketerek göbeğinizi eritebilirsiniz. Tabii bu beslenme şeklini sürekli uygulamak koşuluyla.

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4 – Karbonhidratı Azaltın
Tükettiğiniz gıdalardan aldığınız karbonhidratı kontrol altında tutabilirseniz çok daha kolay kilo verirsiniz. Karbonhidratın azalmasıyla birlikte iştahınız da azalır ve daha az kalori alırsınız. Bu konuda yapılan araştırmalarda diyet yaparken yağı azaltmak yerine karbonhidratı azaltanların 2-3 kat daha fazla kilo kaybettikleri sonucu elde edilmiştir (10).

Ayrıca karbonhidratın sınırlandırıldığı diyet programları kilo vermenizi kolaylaştırmanın yanı sıra özellikle göbek bölgesindeki yağlardan daha çabuk kurtulmanıza yardımcı olabilir.

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5 – Daha Çok Besin Lifi Tüketin
Bitkisel gıdaların sindirilemeyen kısımları olan lif gıdaların mideden bağırsaklara geçişini yavaşlatarak besinlerde bulunan vitamin ve minerallerin vücut tarafından emilmesi için zaman yaratır. Sindirim süreci yavaşladıkça yemeklerden sonra yaşanan tokluk hissi uzar, iştahınız azalır ve öğünler arası bir şeyler yemek zorunda kalmazsınız.

Bir araştırmaya göre 1 gün içerisinde 14 gram daha fazla besin lifi (3 orta boy kabuklu elma) alarak hiç diyet yapmadan 4 ayda 2 kilo verebilirsiniz. Hiç diyet yapmadan senede 6 kilo vermek bence oldukça iyi (11).

Bir diğer araştırmaya göreyse her gün 10 gram daha fazla besin lifi almak göbek bölgesindeki yağlarda %3.7 oranında azalma sağlıyor (12).

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6 – Daha Çok Hareket Edin
Sadece karın bölgesini hedefleyen egzersizler yerine vücut genelindeki kasları çalıştıran egzersizleri seçin. Sadece mekik çekerek göbek yağlarını eritemeyeceğinizi, göbek ve diğer bölgelerde bulunan yağların eşit oranda yakıldığını, egzersizle bölgesel zayıflama diye bir şey olmadığını unutmayın.

Egzersizin kilo vermeye etkisi üzerine yapılan pek çok araştırmanın ortak sonucu aynı “düzenli egzersiz daha kolay ve kalıcı kilo vermenizi sağlar” (13). Nabzınızı ne kadar süre yüksek tutarsanız vücudunuz o kadar çok yağ yakar ve göbeğiniz o kadar kolay erir.

Tabii her egzersiz programı herkes için uygun olmayabilir. Örneğin herhangi bir kalp rahatsızlığınız varsa doktorunuz kardiyo egzersizlerinden ziyade yürüme, yüzme gibi hafif ve orta dereceli egzersizler önerecektir. Bir spor salonuna gidiyorsanız orada bulunan uzmanlara sizin için uygun bir egzersiz programı hazırlamalarını isteyebilirsiniz.

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7 – Ne Yediğinizi ve Ne Kadar Yediğinizi Not Alın
Günün koşuşturması içinde bazen ne yediğimizi unutuyoruz ve akşam eve gelip kalori hesabı yapmaya çalıştığımızda bazı atıştırmalıklar tamamen aklımızdan çıkabiliyor. Bunu önlemek için bir diyet defteri tutmak en iyi çözüm.

Bu defter sayesinde hem ne yediğinizi, kaç kalori aldığınızı net olarak görebilir hem de diyetinizden istediğiniz sonuçları alamıyorsanız neleri düzeltmeniz gerektiği konusunda bir fikir sahibi olabilirsiniz.

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8 – Aldığınız Gıdaların Etiketlerini Okuyun
Bazen bunu yapmak biraz zor olabilir çünkü bazı ürünlerin etiketinde bulunan içindekiler ve besin öğeleri bölümü “normal” bir gözle okunamayacak küçük oluyor. Eğer etiketini okuyamıyorsanız o gıdayı almamak en iyisi. Ürünün kalori değerlerini okurken dikkatli olun çünkü ambalajda yer alan kalori miktarı genellikle o ürünün 100 gramının içerdiği enerjiyi gösterir.

Örneğin 250 gramlık paketlenmiş fındığın kalori bölümünde “628 kalori” yazıyorsa o paketin tamamı genellikle 1570 kaloridir. Üzerine yine okunmayacak kadar küçük “100 gramında” diye yazıyorlar ama okumak gerçekten zor.

Ayrıca paketlenmiş gıdanın ambalajındaki içindekiler bölümünde direkt olarak “şeker” yazmıyorsa bu şeker içermediği anlamına gelmez. Etikette fruktoz, laktoz, mısır şurubu, şekerkamışı suyu yazıyorsa bunlar sonradan eklenen şeker anlamına gelmektedir.

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9 – Salatalarınızda Sirke Kullanın
Sirkenin kilo vermeye etkisi üzerine Japonya’da yapılan bir araştırmaya göre günde 1-2 yemek kaşığı sirke tüketmek vücudun yağ oranını düşürüyor (14). Sirke aynı zamanda yemeklerden sonra yaşanan kan şekeri dalgalanmalarının da önüne geçerek tokluk hissini uzatıyor (15,16).

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10 – Uykunuzu Düzenleyin
Wake Forest Üniversitesi Tıp Fakültesi tarafından yapılan bir çalışmaya göre günde 6 saatten az ve 8 saatten fazla yada düzensiz uyuyanların bel bölgesinde ve iç organları çevresinde yağlanma oranı düzenli olarak uyuyanlara göre daha fazla (17).

Sonuç olarak kilo vermek için yapmanız gerekenlerle göbeğinizi eritmek için yapmanız gerekenler farklı değil. Karbonhidratı proteinle değiştirip ambalajlı gıdalardan uzak durmak, gıdalardan aldığınız kalorinin harcadığınız kaloriden az olmasını sağlamak, haftada 150-200 dakika egzersiz yapmak ve bunları alışkanlık haline getirebilmek bir süre sonra o inatçı yağların inadını kıracaktır.

via GIPHY

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