{"id":32947,"date":"2019-03-03T04:06:19","date_gmt":"2019-03-03T01:06:19","guid":{"rendered":"https:\/\/bilimvegelecek.com.tr\/?p=32947"},"modified":"2019-03-03T03:13:47","modified_gmt":"2019-03-03T00:13:47","slug":"pazar-uykusuna-fazla-guvenmeyin-zararli-cikarsiniz","status":"publish","type":"post","link":"https:\/\/bilimvegelecek.com.tr\/index.php\/2019\/03\/03\/pazar-uykusuna-fazla-guvenmeyin-zararli-cikarsiniz","title":{"rendered":"Pazar uykusuna fazla g\u00fcvenmeyin, zararl\u0131 \u00e7\u0131kars\u0131n\u0131z"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Bug\u00fcn Pazar. Muhtemelen ge\u00e7 kalkt\u0131n\u0131z. Ge\u00e7 yat\u0131p erkenden uyanarak ge\u00e7en, dolay\u0131s\u0131yla sizi uykusuz b\u0131rakan koca bir haftan\u0131n ac\u0131s\u0131n\u0131 \u00e7\u0131karmak i\u00e7in uyuyabildi\u011finiz kadar uyudunuz. Muhtemelen v\u00fccudunuzun dinlendi\u011fini, stres ve yorgunlukla bozulmaya y\u00fcz tutmu\u015f sa\u011fl\u0131\u011f\u0131n\u0131za geri kavu\u015ftu\u011funuzu d\u00fc\u015f\u00fcn\u00fcyorsunuz. <\/span><i><span style=\"font-weight: 400;\">Current Biology<\/span><\/i><span style=\"font-weight: 400;\"> dergisinin 28 \u015eubat say\u0131s\u0131nda yer bulan bir \u00e7al\u0131\u015fma i\u015fin pek de d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fcz gibi olmad\u0131\u011f\u0131n\u0131 g\u00f6steriyor. Telafi uykusu olarak adland\u0131rabilece\u011fimiz Cumartesi-Pazar keyifleri, sa\u011fl\u0131k parametrelerimizi iyile\u015ftirmek \u015f\u00f6yle dursun, baz\u0131 a\u00e7\u0131lardan bizi geriye bile g\u00f6t\u00fcrebiliyor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Colorado \u00dcniversitesi ara\u015ft\u0131rmac\u0131lar\u0131n\u0131n ya\u015flar\u0131 18-39 aras\u0131nda de\u011fi\u015fen 42 kad\u0131n ve erkek g\u00f6n\u00fcll\u00fc \u00fczerinde y\u00fcr\u00fctt\u00fckleri iki haftal\u0131k ara\u015ft\u0131rma hem yetersiz uykunun obezite ve diyabetle ili\u015fkisini ortaya koyuyor hem de telafi uykusunun \u00e7\u00f6z\u00fcm olmad\u0131\u011f\u0131n\u0131 g\u00f6steriyor. \u0130statistikler t\u00fcm d\u00fcnyadaki obez say\u0131s\u0131n\u0131n 600 milyonun \u00fczerinde oldu\u011funu ortaya koyuyor. V\u00fccut kitle indeksinin belli bir de\u011ferin \u00fczerinde olmas\u0131yla tan\u0131mlanan obeziteye ba\u011fl\u0131 olarak ortaya \u00e7\u0131kan kalp-damar hastal\u0131klar\u0131 ve diyabet ise en s\u0131k rastlanan \u00f6l\u00fcm nedenleri aras\u0131nda ilk ikiyi payla\u015f\u0131yor. Genel kanaat bu iki sa\u011fl\u0131k sorunu a\u00e7\u0131s\u0131ndan en b\u00fcy\u00fck risk fakt\u00f6r\u00fcn\u00fcn beslenme bi\u00e7imi oldu\u011fu y\u00f6n\u00fcndeyse de bilim insanlar\u0131 kalitesiz uykunun da listeye eklenmesi gerekti\u011fi g\u00f6r\u00fc\u015f\u00fcnde. Zira tam da Colorado \u00dcniversitesi deneyinde g\u00f6sterildi\u011fi \u00fczere yetersiz uyku davran\u0131\u015f ve fizyoloji d\u00fczeyindeki \u00e7e\u015fitli mekanizmalar\u0131 etkileyerek metabolik s\u00fcre\u00e7lerin dengesini bozuyor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c7al\u0131\u015fma kapsam\u0131nda on g\u00fcn boyunca g\u00f6zlem alt\u0131na al\u0131nan kat\u0131l\u0131mc\u0131lar \u00fc\u00e7 gruba ayr\u0131lm\u0131\u015f. \u0130lk gruptakilere her gece 9\u2019ar saatlik uyku hakk\u0131 tan\u0131nm\u0131\u015f. \u00c7al\u0131\u015fma hayat\u0131 y\u00fcz\u00fcnden uykusu k\u0131s\u0131tlananlar\u0131 temsil eden ikinci ve \u00fc\u00e7\u00fcnc\u00fc grup hafta i\u00e7i gecede 5\u2019er saat uyutulmu\u015f. Yaln\u0131z ikinci grup 5 saatlik uyku temposunu hafta sonu da bozmazken \u00fc\u00e7\u00fcnc\u00fc gruptakilere hafta sonuna denk gelen g\u00fcnlerde diledikleri kadar uyuma hakk\u0131 tan\u0131nm\u0131\u015f. Ard\u0131ndan kat\u0131l\u0131mc\u0131lar toplam g\u00fcnl\u00fck enerji (kalori) al\u0131m\u0131, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131ndaki art\u0131\u015f ve ins\u00fclin hassasiyeti bak\u0131m\u0131ndan incelenmi\u015f. Sonu\u00e7lar Pazar uykusunu sevenleri hayal k\u0131r\u0131kl\u0131\u011f\u0131na u\u011fratacak cinsten\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Uyku k\u0131s\u0131tlamas\u0131 getirilen gruplarda toplam g\u00fcnl\u00fck enerji al\u0131m\u0131 yakla\u015f\u0131k 500 ila 1000 kalori civar\u0131nda artarken hafta sonu uykusu uyuyan (\u00fc\u00e7\u00fcnc\u00fc) grupta bu art\u0131\u015f 500 kalori civar\u0131nda gerileme g\u00f6stermi\u015f. Yemek \u00f6ncesi veya yemek sonras\u0131 at\u0131\u015ft\u0131rmalar ile fazladan karbonhidrat ve ya\u011f t\u00fcketimine ba\u011fl\u0131 olarak kendini g\u00f6steren bu art\u0131\u015f\u0131 ara\u015ft\u0131rmac\u0131lar uyan\u0131k kal\u0131nan saatlerdeki enerji gereksinimine ba\u011fl\u0131yor. Metabolizman\u0131n bazal seviyeye \u00e7ekildi\u011fi uyku halinin aksine uyan\u0131k saatler artt\u0131k\u00e7a kalori ihtiyac\u0131 da art\u0131yor ya da aynen devam ediyor. Yani uyan\u0131kl\u0131k-yemek yeme ili\u015fkisini bir t\u00fcr fizyolojik adaptasyon olarak d\u00fc\u015f\u00fcnebiliriz. \u00d6te yandan al\u0131nan kalori miktar\u0131 genellikle ihtiyac\u0131n \u00fczerinde seyretti\u011finden bu durum v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n artmas\u0131 ve (genellikle fazladan al\u0131nan kaloriler gece saatlerine kar\u015f\u0131l\u0131k geldi\u011finden) kan \u015fekerinin kontrol alt\u0131nda tutulma kapasitesini ifade eden ins\u00fclin hassasiyetinin d\u00fc\u015fmesiyle sonu\u00e7lan\u0131yor. Hafta sonu uykusu bu durumu telafi etmedi\u011fi ya da telafi edici etkisi kal\u0131c\u0131 olmad\u0131\u011f\u0131 gibi ins\u00fclin metabolizmas\u0131ndaki ini\u015f \u00e7\u0131k\u0131\u015f, yani toplam uyku saatindeki istikrars\u0131zl\u0131k, g\u00f6r\u00fcnen o ki \u00fc\u00e7\u00fcnc\u00fc gruptaki (yani hafta sonlar\u0131 fazladan uyuyan gruptaki) ins\u00fclin hassasiyeti d\u00fc\u015f\u00fc\u015f\u00fcn\u00fc ikinci gruba g\u00f6re daha da art\u0131rm\u0131\u015f. Zaten hafta sonundaki telafi uykusunun da ortalama 66 dakikal\u0131k bir fazladan uykuyla s\u0131n\u0131rl\u0131 oldu\u011funu s\u00f6yleyelim. \u00c7\u00fcnk\u00fc diyelim Cuma-Cumartesi gece ge\u00e7 yat\u0131p sabah ge\u00e7 uyan\u0131ld\u0131\u011f\u0131 bir d\u00fczenekte v\u00fccut saatleri kayd\u0131\u011f\u0131ndan ki\u015fi Pazar gecesi uykuya dalmakta zorlan\u0131yor. Ara\u015ft\u0131rmac\u0131lar\u0131n sosyal jetlag dedikleri bu durum hafta sonu uykusunu toplamda epey a\u015fa\u011f\u0131 \u00e7ekmi\u015f oluyor. Ortalamay\u0131 a\u015fa\u011f\u0131 \u00e7eken biraz da kad\u0131nlar; zira erkeklere g\u00f6re hafta sonundaki telafi uykular\u0131 \u00e7ok daha k\u0131sa.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u015eimdiye kadar uykunun ba\u015fta Alzheimer, demans ve kalp-damar sorunlar\u0131 olmak \u00fczere \u00e7e\u015fitli hastal\u0131klarla ili\u015fkisi hakk\u0131nda pek \u00e7ok \u015fey okuduk. \u00c7o\u011funlukla uykunun do\u011frudan biyokimyasal s\u00fcre\u00e7lere etkisi \u00fczerinden \u015fekillenen bu ili\u015fkilerden farkl\u0131 olarak yukar\u0131da tarif edilen ba\u011flant\u0131, daha \u00e7ok belli bir davran\u0131\u015f bi\u00e7imi arac\u0131l\u0131\u011f\u0131yla kendini g\u00f6steriyor. Uyku Ara\u015ft\u0131rmalar\u0131 Derne\u011fi ve Amerikan Uyku T\u0131bb\u0131 Akademisi 18-60 ya\u015f aral\u0131\u011f\u0131ndaki yeti\u015fkinlere g\u00fcnde 7 saatlik d\u00fczenli uyku \u00f6neriyor. Yani hem s\u00fcre hem istikrar \u00f6nemli. Fakat bu rakam\u0131 tutturman\u0131z m\u00fcmk\u00fcn de\u011filse, en az\u0131ndan gece yemek yeme keyfinden vazge\u00e7menizi \u00f6neririz. Yoksa zararl\u0131 \u00e7\u0131kars\u0131n\u0131z\u2026<\/span><\/p>\n<p><b>Kaynak<br \/>\n<\/b><span style=\"font-weight: 400;\">Depner M. Christopher ve ark., \u201c<\/span><i><span style=\"font-weight: 400;\">Ad libitum<\/span><\/i><span style=\"font-weight: 400;\"> Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep\u201d, <\/span><i><span style=\"font-weight: 400;\">Current Biology<\/span><\/i><span style=\"font-weight: 400;\">, 28 \u015eubat 2019.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bug\u00fcn Pazar. Muhtemelen ge\u00e7 kalkt\u0131n\u0131z. Ge\u00e7 yat\u0131p erkenden uyanarak ge\u00e7en, dolay\u0131s\u0131yla sizi uykusuz b\u0131rakan koca bir haftan\u0131n ac\u0131s\u0131n\u0131 \u00e7\u0131karmak i\u00e7in uyuyabildi\u011finiz kadar uyudunuz. Muhtemelen v\u00fccudunuzun dinlendi\u011fini, stres ve yorgunlukla bozulmaya y\u00fcz tutmu\u015f sa\u011fl\u0131\u011f\u0131n\u0131za geri kavu\u015ftu\u011funuzu d\u00fc\u015f\u00fcn\u00fcyorsunuz. Current Biology dergisinin 28 \u015eubat say\u0131s\u0131nda yer bulan bir \u00e7al\u0131\u015fma i\u015fin pek de d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fcz gibi olmad\u0131\u011f\u0131n\u0131 g\u00f6steriyor. Telafi uykusu [&hellip;]<\/p>\n","protected":false},"author":184,"featured_media":32945,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[19,21],"tags":[4613,4612,4614],"class_list":["post-32947","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bilim-gundemi","category-biyoloji","tag-insulin-hassasiyeti","tag-telafi-uykusu","tag-vucut-kitle-indeksi"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"N\u0131vart Ta\u015f\u00e7\u0131\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/bilimvegelecek.com.tr\/index.php\/2019\/03\/03\/pazar-uykusuna-fazla-guvenmeyin-zararli-cikarsiniz\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" 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