{"id":8814,"date":"2020-11-06T22:04:20","date_gmt":"2020-11-06T19:04:20","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=8814"},"modified":"2020-11-06T22:13:31","modified_gmt":"2020-11-06T19:13:31","slug":"duygusal-aclikla-nasil-basa-cikilir","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/duygusal-aclikla-nasil-basa-cikilir\/","title":{"rendered":"Duygusal a\u00e7l\u0131kla nas\u0131l ba\u015fa \u00e7\u0131k\u0131l\u0131r?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Yaz\u0131 \u0130\u00e7eri\u011fi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a57a5cab9f12\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a57a5cab9f12\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/annebebekkulubu.com\/blog\/duygusal-aclikla-nasil-basa-cikilir\/#Duygusal_aclik_nedir\" >Duygusal a\u00e7l\u0131k nedir?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/duygusal-aclikla-nasil-basa-cikilir\/#Duygusal_aclik_ve_cozum_yollari\" >Duygusal a\u00e7l\u0131k ve \u00e7\u00f6z\u00fcm yollar\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/duygusal-aclikla-nasil-basa-cikilir\/#Duygusal_aclik_nasil_kontrol_edilir\" >Duygusal a\u00e7l\u0131k nas\u0131l kontrol edilir?\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Duygusal a\u00e7l\u0131k nedir? Duygusal a\u00e7l\u0131kla nas\u0131l ba\u015fa \u00e7\u0131k\u0131l\u0131r?<\/strong> Duygusal a\u00e7l\u0131k nas\u0131l kontrol edilir? <strong>Diyetisyen Bet\u00fcl Ova,<\/strong> duygusal a\u00e7l\u0131k ve \u00e7\u00f6z\u00fcm yollar\u0131n\u0131 anlatt\u0131!..<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Duygusal_aclik_nedir\"><\/span><strong>Duygusal a\u00e7l\u0131k nedir?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sa\u011fl\u0131kl\u0131 olmak i\u00e7in yeterli ve dengeli beslenmek gerekir.<strong> Beslenme<\/strong>, hayati fonksiyonlar\u0131 yerine getirmek, sa\u011fl\u0131\u011f\u0131 korumak ve ya\u015fam standartlar\u0131n\u0131 y\u00fckseltmek i\u00e7in v\u00fccudun gereksinimi\u00a0olan besin \u00f6\u011felerini yeterli miktarlarda ve uygun zamanlarda al\u0131m\u0131 i\u00e7in gereken bir davran\u0131\u015ft\u0131r.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beslenme, biyolojik gereksinimle beraber <strong>psikoloji<\/strong> ile de ilgilidir. \u00c7\u00fcnk\u00fc baz\u0131 bireyler biyolojik ihtiya\u00e7tan \u00e7ok psikolojik ihtiya\u00e7 olarak bask\u0131 alt\u0131nda kald\u0131klar\u0131nda, \u00fczg\u00fcn veya \u00f6fkeliyken daha \u00e7ok yemek yiyebilirler. Bu duruma benzer olarak stres alt\u0131nda hissettiklerinde veya heyecanl\u0131yken hi\u00e7 yemek yememeleri de duygular\u0131n\u0131n beslenme \u00fczerinde etkili oldu\u011funu g\u00f6stermektedir. Bu y\u00fczden bireylerin beslenme durumu de\u011ferlendirilirken, psikolojik durumlar\u0131 da g\u00f6z \u00f6n\u00fcnde bulundurmak gerekir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Duygusal yeme yaln\u0131zl\u0131k, stres, depresyon, anksiyete gibi olumsuz duygular kar\u015f\u0131s\u0131nda\u00a0 normalden daha fazla yemek yemeye neden olan bir yeme bozuklu\u011fudur.<\/strong> Duygusal a\u00e7l\u0131kta; a\u00e7l\u0131k hissi, \u00f6\u011f\u00fcn zaman\u0131 ya da gereklilik oldu\u011fu i\u00e7in sadece \u00f6fke, kayg\u0131, depresyon\u00a0 gibi duygulara kar\u015f\u0131l\u0131k olarak besin t\u00fcketilir. Duygusal a\u00e7l\u0131kla beraber t\u0131k\u0131n\u0131rcas\u0131na yeme bozuklu\u011fu da s\u0131kl\u0131kla g\u00f6r\u00fclmektedir. Duygular\u0131m\u0131z i\u015ftah ve besin al\u0131m\u0131m\u0131z\u0131 %30-48 oran\u0131nda artma veya azalma olarak etkilemektedir.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Duygusal_aclik_ve_cozum_yollari\"><\/span><strong>Duygusal a\u00e7l\u0131k ve \u00e7\u00f6z\u00fcm yollar\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><strong>\u00dcz\u00fcnt\u00fc<\/strong> durumunda besin t\u00fcketimi bireye g\u00f6re de\u011fi\u015fiklik g\u00f6sterir, hem artabilir hem de azalabilir. Buna kar\u015f\u0131l\u0131k mutluluk gibi olumlu duygularda da bireyler daha fazla besin t\u00fcketmektedir. Can s\u0131k\u0131nt\u0131s\u0131 da genel olarak i\u015ftah\u0131n artmas\u0131 ve daha \u00e7ok besin t\u00fcketilmesiyle sonu\u00e7lan\u0131r.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Duygusal a\u00e7l\u0131k s\u0131ras\u0131nda \u015feker ve ya\u011f i\u00e7eri\u011fi y\u00fcksek olan besinleri daha fazla t\u00fcketilmektedir. Karbonhidrat t\u00fckettikten sonra duygu durumunda iyile\u015fmeler olmaktad\u0131r. Bunu fizyolojik bir neden olarak inceledi\u011fimizde kanda artan serotonin miktar\u0131yla a\u00e7\u0131klanabilir. Ayr\u0131ca proteinin de duygusal durumu etkiledi\u011fi g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. D\u00fc\u015f\u00fck protein miktar\u0131 ile kan-beyin bariyerindeki triptofan art\u0131\u015f\u0131yla ayn\u0131 \u015fekilde v\u00fccutta serotonin art\u0131\u015f\u0131na neden olur. Ya da y\u00fcksek proteinli \u00f6\u011f\u00fcnler stres durumunda kortizol hormonun salg\u0131lanmas\u0131n\u0131 \u00f6nledi\u011fi g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fizyolojik olarak a\u00e7l\u0131k varsa, <strong>diyet<\/strong> yaparken kendinizi a\u00e7 b\u0131rak\u0131yor ve k\u0131s\u0131tlay\u0131c\u0131 besleniyorsan\u0131z kan \u015fekeriniz d\u00fc\u015fer ve mideniz kaz\u0131n\u0131r. Bu durumda yemek yemeniz normaldir. Olumsuz duygular i\u00e7erisindeyken tok olman\u0131za veya yemek yemenize ra\u011fmen besin al\u0131m\u0131na y\u00f6neliyorsan\u0131z duygusal a\u00e7l\u0131ktan bahsedebiliriz.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cComfort food\u201d dedi\u011fimiz ki\u015fiye g\u00f6re farkl\u0131l\u0131k g\u00f6sterebilen ama genel olarak karbonhidrat oran\u0131 ve kalorisi y\u00fcksek yiyecekler olumsuz duygular\u0131 bast\u0131rarak kendimizi iyi hissetmemizi sa\u011flayabilir. Duygusal a\u00e7l\u0131k anlar\u0131nda bu besinlere y\u00f6neliriz ve ilk etapta kendimizi rahatlam\u0131\u015f hissetsek de asl\u0131nda bu basit karbonhidratl\u0131 besinler kan \u015fekerini aniden y\u00fckseltir, stresi tetikler.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Olumsuz duygulara kar\u015f\u0131 h\u0131zl\u0131ca t\u0131k\u0131n\u0131rcas\u0131na yeme durumu g\u00f6sterdikten sonra kendinize k\u0131z\u0131yorsan\u0131z bu k\u0131s\u0131r d\u00f6ng\u00fcden \u00e7\u0131kmak i\u00e7in a\u015fa\u011f\u0131daki metotlar\u0131 uygulayabilirsiniz.<\/span><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_8842\" aria-describedby=\"caption-attachment-8842\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-8842\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/11\/duygusal-aclik-nasil-kontrol-edilir.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Duygusal a\u00e7l\u0131k nas\u0131l kontrol edilir?\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/11\/duygusal-aclik-nasil-kontrol-edilir.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/11\/duygusal-aclik-nasil-kontrol-edilir.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-8842\" class=\"wp-caption-text\">Duygusal a\u00e7l\u0131k nas\u0131l kontrol edilir?<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Duygusal_aclik_nasil_kontrol_edilir\"><\/span><strong>Duygusal a\u00e7l\u0131k nas\u0131l kontrol edilir?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Duygusal yeme durumunda fark\u0131ndal\u0131kla hareket edebilmek i\u00e7in kendinize baz\u0131 sorular sorabilir hatta yazarak not alabilirsiniz.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">E\u011fer yemek istiyorsan\u0131z kendinize <strong>\u201cger\u00e7ekten a\u00e7 m\u0131y\u0131m?\u201d<\/strong> diye sorun.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fiziksel olarak a\u00e7l\u0131\u011f\u0131n\u0131z varsa sa\u011fl\u0131kl\u0131 bir \u00f6\u011f\u00fcn ile karn\u0131n\u0131z\u0131 doyurmak yeterli olacakt\u0131r.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\">Karn\u0131n\u0131z tok kendinizi iyi hissetmek i\u00e7in can\u0131n\u0131z kek, \u00e7ikolata, cips gibi karbonhidrat ya da \u015fekerli g\u0131dalar istiyorsa durup kendinize<strong> \u201c\u015fu anda nas\u0131l hissediyorum, asl\u0131nda neye ihtiyac\u0131m var?\u201d<\/strong> diye sorun.\u00a0<\/span><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cevab\u0131n\u0131z <strong>\u201ckendimi stresli\/kayg\u0131l\u0131\/yaln\u0131z\/k\u0131zg\u0131n hissediyorum\u201d<\/strong> ise bu duygular\u0131n\u0131z\u0131 not al\u0131n ve yemek yeme yerine dikkatinizi ba\u015fka bir alana \u00e7evirin.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kendinizi yemek yeme d\u0131\u015f\u0131nda iyi hissettirecek aktivitelere y\u00f6nelin.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">T\u00fcm bunlar\u0131n fark\u0131na varabilmek i\u00e7in kendinizi yarg\u0131lamadan\u00a0 g\u00f6zlemlemeniz gerekmektedir.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Yak\u0131n\u0131n\u0131zda abur cubur gibi sa\u011fl\u0131ks\u0131z ve kalorili g\u0131dalar\u0131 bulundurmak yerine sa\u011fl\u0131kl\u0131 alternatifleri bulundurmak\u00a0 faydal\u0131 olacakt\u0131r.<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kendinize yasaklar koymay\u0131n. Yasaklar koyup k\u0131s\u0131tlanm\u0131\u015f hissetmek duygusal yeme ata\u011f\u0131n\u0131 tetikleyebilir.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Duygusal a\u00e7l\u0131k nedir? Duygusal a\u00e7l\u0131kla nas\u0131l ba\u015fa \u00e7\u0131k\u0131l\u0131r? Duygusal a\u00e7l\u0131k nas\u0131l kontrol edilir? Diyetisyen Bet\u00fcl Ova, duygusal a\u00e7l\u0131k ve \u00e7\u00f6z\u00fcm yollar\u0131n\u0131 anlatt\u0131!.. Duygusal a\u00e7l\u0131k nedir?\u00a0 Sa\u011fl\u0131kl\u0131 olmak i\u00e7in yeterli ve dengeli beslenmek gerekir. Beslenme, hayati fonksiyonlar\u0131 yerine getirmek, sa\u011fl\u0131\u011f\u0131 korumak ve ya\u015fam standartlar\u0131n\u0131 y\u00fckseltmek i\u00e7in v\u00fccudun gereksinimi\u00a0olan besin \u00f6\u011felerini yeterli miktarlarda ve uygun zamanlarda al\u0131m\u0131 [&hellip;]<\/p>\n","protected":false},"author":123,"featured_media":8841,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5],"tags":[11371,11370],"class_list":["post-8814","post","type-post","status-publish","format-standard","has-post-thumbnail","category-beslenme","tag-duygusal-aclik-nedir","tag-duygusal-acliktan-kurtulma"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/11\/duygusal-aclik-nedir.jpg?fit=626%2C450&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8814","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/123"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=8814"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8814\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/8841"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=8814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=8814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=8814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}