{"id":1527,"date":"2022-12-21T12:00:32","date_gmt":"2022-12-21T09:00:32","guid":{"rendered":"https:\/\/ekbilgi.net\/tip-2-diyabet-gunde-10-000-adimi-asan-kadinlarda-risk-daha-dusuk\/"},"modified":"2022-12-21T12:00:32","modified_gmt":"2022-12-21T09:00:32","slug":"tip-2-diyabet-gunde-10-000-adimi-asan-kadinlarda-risk-daha-dusuk","status":"publish","type":"post","link":"https:\/\/ekbilgi.net\/tip-2-diyabet-gunde-10-000-adimi-asan-kadinlarda-risk-daha-dusuk\/","title":{"rendered":"Tip 2 diyabet: G\u00fcnde 10.000 ad\u0131m\u0131 a\u015fan kad\u0131nlarda risk daha d\u00fc\u015f\u00fck"},"content":{"rendered":"<article class=\"article-body css-d2znx6 undefined\">\n<div class=\"css-1u22pos\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<div><\/div>\n<div>\n<figure class=\"css-yhe8zq\"><span class=\"css-rwmw5v\"><span class=\"css-mjp0j9\"><picture class=\"css-16pk1is\"><source srcset=\"\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/12\/woman-running-up-stairs-header.jpg?w=1575 750w\" media=\"(min-width: 1190px)\"><\/source><source srcset=\"\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/12\/woman-running-up-stairs-header.jpg?w=1575 750w\" media=\"(min-width: 990px)\"><\/source><source srcset=\"\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/12\/woman-running-up-stairs-header.jpg?w=1845 879w\" media=\"(min-width: 768px)\"><\/source><\/picture><\/span><hl-share-overlay class=\"css-18moxll\"><span class=\"css-8yl26h\">Pinterest&#8217;te payla\u015f<\/span><\/hl-share-overlay><\/span><figcaption class=\"css-bx4197\">Uzmanlar, g\u00fcnl\u00fck egzersizin tip 2 diyabet riskinizi azaltman\u0131n harika bir yolu oldu\u011funu s\u00f6yl\u00fcyor.  mapodile\/Getty Images<\/figcaption><\/figure>\n<\/div>\n<ul>\n<li><strong>Ara\u015ft\u0131rmac\u0131lar, g\u00fcnde 10.000&#8217;den fazla ad\u0131m atan kad\u0131nlar\u0131n, daha az ad\u0131m atan kad\u0131nlara g\u00f6re \u00f6nemli \u00f6l\u00e7\u00fcde daha d\u00fc\u015f\u00fck tip 2 diyabet riskine sahip oldu\u011funu bildiriyor.<\/strong><\/li>\n<li><strong>Uzmanlar, kuvvet antrenman\u0131 ile birlikte kardiyovask\u00fcler egzersizin formda kalman\u0131n etkili bir yolu oldu\u011funu s\u00f6yl\u00fcyor.<\/strong><\/li>\n<li><strong>Ayr\u0131ca a\u015f\u0131r\u0131 i\u015flenmi\u015f g\u0131dalardan ka\u00e7\u0131nan ve karbonhidratlar\u0131 s\u0131n\u0131rlayan sa\u011fl\u0131kl\u0131 bir diyet \u00f6neriyorlar.<\/strong><\/li>\n<li><strong>Ayr\u0131ca yeterli uyku alman\u0131n ve stresi azaltman\u0131n da yararl\u0131 oldu\u011funu s\u00f6yl\u00fcyorlar. <\/strong><\/li>\n<\/ul>\n<p>Journal of Clinical Endocrinology &#038; Metabolism&#8217;de yay\u0131nlanan bir ara\u015ft\u0131rmaya g\u00f6re, g\u00fcnde 10.700 ad\u0131m y\u00fcr\u00fcyen kad\u0131nlar\u0131n, daha az ad\u0131m atan kad\u0131nlara k\u0131yasla tip 2 diyabet geli\u015ftirme riskleri azald\u0131.<\/p>\n<p>Tip 2 diyabet, t\u00fcm diyabet vakalar\u0131n\u0131n y\u00fczde 90 ila 95&#8217;ini olu\u015fturur <hl-trusted-source source=\"Centers for Disease Control and Prevention (CDC)\" rationale=\"Governmental authority\">Hastal\u0131k Kontrol ve \u00d6nleme Merkezleri<\/hl-trusted-source>.  \u00c7ocuklarda ve ergenlerde vakalar artmas\u0131na ra\u011fmen, 45 ya\u015f\u0131n \u00fczerindeki ki\u015filerde daha s\u0131k te\u015fhis edilir.<\/p>\n<p>Mevcut \u00e7al\u0131\u015fma, Fitbits gibi giyilebilir cihazlardan al\u0131nan verileri analiz ederek fiziksel aktivite ile tip 2 diyabet aras\u0131ndaki ili\u015fkiyi inceledi.<\/p>\n<p>Ara\u015ft\u0131rmac\u0131lar, fiziksel aktivitede daha fazla zaman ge\u00e7iren ki\u015filerin tip 2 diyabet geli\u015ftirme riskinin daha d\u00fc\u015f\u00fck oldu\u011funu bildirdi.<\/p>\n<p>&#8220;Verilerimiz diyabet riskinizi azaltmak i\u00e7in v\u00fccudunuzu her g\u00fcn hareket ettirmenin ne kadar \u00f6nemli oldu\u011funu g\u00f6steriyor&#8221; dedi Dr.  Tennessee&#8217;deki Vanderbilt \u00dcniversitesi T\u0131p Merkezi&#8217;nde kardiyovask\u00fcler ara\u015ft\u0131rma g\u00f6revlisi olan Andrew Perry, bir bas\u0131n a\u00e7\u0131klamas\u0131nda.<\/p>\n<p>Ara\u015ft\u0131rmac\u0131lar, Ulusal Sa\u011fl\u0131k Enstit\u00fcleri Hepimizin Ara\u015ft\u0131rma Program\u0131ndan al\u0131nan bilgileri kullanarak 5.677 kat\u0131l\u0131mc\u0131n\u0131n Fitbit verilerini inceledi.<\/p>\n<p>\u0130ncelenen kat\u0131l\u0131mc\u0131lar\u0131n yakla\u015f\u0131k y\u00fczde 75&#8217;i kad\u0131nd\u0131.  D\u00f6rt y\u0131ll\u0131k takip s\u0131ras\u0131nda 97 yeni tip 2 diyabet te\u015fhisi kondu.<\/p>\n<p>G\u00fcnde 10.700 ad\u0131m y\u00fcr\u00fcyen ki\u015filerle 6.000 ad\u0131m y\u00fcr\u00fcyen ki\u015filer kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, daha fazla ad\u0131m atanlar\u0131n diyabet riskini %44 oran\u0131nda azaltt\u0131\u011f\u0131 g\u00f6r\u00fcld\u00fc.<\/p>\n<div class=\"css-umsscj\">\n<aside class=\"css-0 css-0\">\n<div>\n<div data-empty=\"true\" class=\"css-10gx9pb\">\n<div class=\"css-1hjaa0k\"><span class=\"css-zya54r\"><\/span><\/div>\n<div id=\"inline2__slot\" data-adbridg-ad-class=\"inline2__slot\" data-ad=\"true\" class=\"css-1l7cd95\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div class=\"css-0\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<h2>\n<div>Teknoloji ile formda kal\u0131n<\/div>\n<\/h2>\n<p>Dr.  Neal Patel, DO, Kaliforniya&#8217;daki Providence St. Joseph Hastanesi&#8217;nde aile hekimli\u011fi doktoru.  &#8220;Teknolojinin hem bir hediye hem de bir lanet oldu\u011funa inan\u0131yorum, ancak bu ba\u011flamda teknoloji, fiziksel aktivite yolculu\u011funa ba\u015flamak i\u00e7in m\u00fccadele edenler i\u00e7in muazzam bir hediye.&#8221;<\/p>\n<p>Patel, Healthline&#8217;a &#8220;Hastalar\u0131n ger\u00e7ek zamanl\u0131 olarak g\u00f6rd\u00fc\u011f\u00fc ger\u00e7ek hayattaki, niceliksel ve nesnel verilere sahip olmak \u00e7ok g\u00fc\u00e7l\u00fc&#8221; dedi.  &#8220;Bu teknolojiler, hastalar\u0131n kalp at\u0131\u015f h\u0131z\u0131, ad\u0131m say\u0131s\u0131, y\u00fcr\u00fcy\u00fc\u015f\/egzersiz i\u00e7in harcanan s\u00fcre vb. gibi metrikleri grafik haline getirmelerine olanak tan\u0131yor.  \u0130lerlemelerinin grafiksel bir temsili, g\u00fc\u00e7l\u00fc ve zay\u0131f y\u00f6nlerini anlamalar\u0131na yard\u0131mc\u0131 oluyor.\u201d<\/p>\n<p>&#8220;Ak\u0131ll\u0131 saatler, topluluklar\u0131n birlikte fiziksel olarak aktif hale gelmeleri i\u00e7in uygulamalar da yaratt\u0131, bu da b\u00fcy\u00fck bir motivasyon kayna\u011f\u0131&#8221; diye ekledi.  &#8220;Muayenehaneme gelen hastalar\u0131n art\u0131k ad\u0131m say\u0131lar\u0131n\u0131n daha \u00e7ok fark\u0131nda olduklar\u0131n\u0131 ve att\u0131klar\u0131 ad\u0131m say\u0131s\u0131ndan gurur duyduklar\u0131n\u0131 g\u00f6r\u00fcyorum.&#8221;<\/p>\n<p><span class=\"css-zya54r\"><\/span><\/p>\n<div class=\"css-1cg0byz\">\n<aside class=\"css-0 css-0\">\n<div>\n<div data-empty=\"true\" class=\"css-az6x7v\">\n<div class=\"css-1hjaa0k\"><span class=\"css-zya54r\"><\/span><\/div>\n<div id=\"inline5__slot\" data-adbridg-ad-class=\"inline5__slot\" data-ad=\"true\" class=\"css-itezwm\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div class=\"css-0\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<h2>\n<div>Egzersiz ve Tip 2 Diyabet \u00d6nleme<\/div>\n<\/h2>\n<p>Y\u00fcr\u00fcme ve di\u011fer fiziksel aktiviteler, tip 2 diyabeti \u00f6nlemenin veya tedavi etmenin \u00f6nemli yollar\u0131d\u0131r.<\/p>\n<p>&#8220;Hastalar\u0131ma &#8216;Kullanabilece\u011finiz bir v\u00fccudunuz var&#8217; diyorum.  \u00d6yleyse kullan!  Bacaklar\u0131n\u0131z ve kollar\u0131n\u0131z \u00e7al\u0131\u015f\u0131yorsa, onlar\u0131 hareket ettirmelisiniz,&#8217; dedi Patel.<\/p>\n<p>&#8220;Yapabilenler i\u00e7in, haftada en az 3 ila 4 kez yakla\u015f\u0131k 30 dakika ko\u015fma, ko\u015fu band\u0131, y\u00fczme veya bisiklete binme gibi kardiyo egzersizlerini \u00f6neriyorum&#8221; diye ekledi.  &#8220;A\u011f\u0131rl\u0131k ve kuvvet antrenman\u0131n\u0131n b\u00fcy\u00fck bir savunucusuyum, bu y\u00fczden m\u00fc\u015fterilerime haftada en az 2 ila 3 kez a\u011f\u0131rl\u0131k kald\u0131rmalar\u0131n\u0131 \u00f6neriyorum (kolayca ba\u015flayabilir ve uygun \u015fekilde geli\u015ftirebilirsiniz).<\/p>\n<p>Patel, &#8220;A\u011f\u0131rl\u0131ktan ho\u015flanm\u0131yorlarsa, jimnastik ayn\u0131 zamanda a\u011f\u0131z kavgas\u0131, kalas, \u015f\u0131nav ve \u015f\u0131nav gibi karma\u015f\u0131k hareketleri yapman\u0131n harika bir yoludur&#8221; diye tavsiyede bulundu Patel.  &#8220;Diyabetli ki\u015filer fiziksel bir engelleri olmad\u0131\u011f\u0131 s\u00fcrece bu t\u00fcr faaliyetlere kat\u0131labilir.&#8221;<\/p>\n<div class=\"css-umsscj\">\n<aside class=\"css-0 css-0\">\n<div>\n<div data-empty=\"true\" class=\"css-10gx9pb\">\n<div class=\"css-1hjaa0k\"><span class=\"css-zya54r\"><\/span><\/div>\n<div id=\"inline8__slot\" data-adbridg-ad-class=\"inline8__slot\" data-ad=\"true\" class=\"css-1l7cd95\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div class=\"css-0\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<h2>\n<div>Diyet ve Tip 2 Diyabetin \u00d6nlenmesi<\/div>\n<\/h2>\n<p>Arizona&#8217;da kay\u0131tl\u0131 bir diyetisyen ve CravingSomethingHealthy.com&#8217;un sahibi Anne Danahy, ne yedi\u011finizi izlemenin diyabeti \u00f6nlemek ve y\u00f6netmek i\u00e7in \u00f6nemli oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n<p>Healthline&#8217;a sa\u011fl\u0131kl\u0131 beslenme i\u00e7in birka\u00e7 ipucu \u00f6nerdi.<\/p>\n<p>1. Ultra i\u015flenmi\u015f g\u0131dalar\u0131 atlay\u0131n ve mutfa\u011fa geri d\u00f6n\u00fcn.  &#8220;Y\u00fcksek oranda i\u015flenmi\u015f haz\u0131r yiyecekleri ve h\u0131zl\u0131 yiyecekleri keserek ve s\u0131f\u0131rdan yemek haz\u0131rlayarak diyabet te\u015fhisi koymaktan ka\u00e7\u0131nan bir\u00e7ok insan g\u00f6rd\u00fcm.  Ultra i\u015flenmi\u015f g\u0131dalar rafine karbonhidrat, \u015feker ve sa\u011fl\u0131ks\u0131z ya\u011flarla doludur&#8230; Ta\u015f\u0131nan ve paketlenmi\u015f g\u0131dalara g\u00fcvenmek yerine, b\u00fct\u00fcn eski tah\u0131llar\u0131, baklagilleri ve taze ve dondurulmu\u015f sebzeleri stoklay\u0131n.  Bunlar sa\u011fl\u0131kl\u0131, karma\u015f\u0131k karbonhidratlard\u0131r ve&#8230; [are] ayr\u0131ca \u00e7ok daha fazla tokluk, b\u00f6ylece daha az yersiniz, bu da kilo kayb\u0131n\u0131 destekler.  Bu sa\u011fl\u0131kl\u0131 karbonhidratlar\u0131 \u00e7orbalar, ac\u0131 biber, salatalar veya tavada k\u0131zartmalar i\u00e7in bir temel olarak kullan\u0131n.<\/p>\n<p>2. Karbonhidratlar\u0131n\u0131z\u0131 taba\u011f\u0131n\u0131z\u0131n 1\/4&#8217;\u00fcnden fazla olmayacak \u015fekilde s\u0131n\u0131rlay\u0131n.  \u201cKarbonhidrat a\u00e7\u0131s\u0131ndan zengin t\u00fcm yiyecekler &#8211; sa\u011fl\u0131kl\u0131 olanlar bile &#8211; sindirim s\u0131ras\u0131nda glikoza (\u015feker) d\u00f6n\u00fc\u015f\u00fcr.  Ne kadar \u00e7ok yerseniz, kan \u015fekerinizi o kadar \u00e7ok etkilerler.  Sa\u011fl\u0131kl\u0131 karbonhidratlar\u0131n (meyveler, sebzeler, baklagiller, kepekli tah\u0131llar ve s\u00fct \u00fcr\u00fcnleri) sa\u011flad\u0131\u011f\u0131 lif, vitaminler, mineraller ve di\u011fer besinsel faydalar\u0131 k\u00fc\u00e7\u00fck porsiyonlar halinde yiyerek ve bunlar\u0131 g\u00fcn boyunca yayarak almaya devam edebilirsiniz.  \u00c7o\u011fu insan her \u00f6\u011f\u00fcnde sadece 20 ila 45 gram karbonhidrata ihtiya\u00e7 duyar.  Taba\u011f\u0131n\u0131z\u0131n geri kalan\u0131n\u0131 ya\u011fs\u0131z proteinler (bal\u0131k, tavuk, yumurta, Yunan yo\u011furdu, tofu), \u00e7ok say\u0131da ni\u015fastal\u0131 olmayan sebze ve f\u0131nd\u0131k, tohum, avokado ve bir \u00e7iseleyen zeytinya\u011f\u0131ndan elde edilen sa\u011fl\u0131kl\u0131 ya\u011flar ile dengeleyin.<\/p>\n<p><span class=\"css-zya54r\"><\/span><\/div>\n<div class=\"css-0\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<h2>\n<div>uyku, stres ve kuvvet antrenman\u0131<\/div>\n<\/h2>\n<p>Danahy, tip 2 diyabet riskinizi azaltmak i\u00e7in bu di\u011fer \u00f6nerileri de sundu.<\/p>\n<p>1. Daha fazla uyuyun.  &#8220;\u0130yi uyku fena halde hafife al\u0131n\u0131r ve g\u00f6z ard\u0131 edilir, ancak sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in yapabilece\u011finiz en \u00f6nemli \u015feylerden biridir.  Yeterince uzun uyumuyorsan\u0131z (gecede 7 ila 9 saat) veya [don\u2019t] Gece boyunca uyursan\u0131z, ins\u00fclininiz olmas\u0131 gerekti\u011fi gibi \u00e7al\u0131\u015fm\u0131yor.  Yetersiz uyku ayr\u0131ca a\u00e7l\u0131k hormonlar\u0131n\u0131z\u0131 y\u00fckseltir ve kan \u015fekerinizi ve ins\u00fclininizi bozan kortizol\u00fc art\u0131r\u0131r.<\/p>\n<p>2. Stresinizi kontrol alt\u0131na al\u0131n.  &#8220;Kronik stres, kan \u015fekerini y\u00fckseltmede ve diyabeti te\u015fvik etmede \u00f6nemli bir rol oynayan ba\u015fka bir kortizol g\u00fc\u00e7lendiricidir.  Yoga, meditasyon, tai chi veya bili\u015fsel davran\u0131\u015f\u00e7\u0131 terapi gibi farkl\u0131 stres y\u00f6netimi\/zihin-beden teknikleri ile deneyler yap\u0131n.  Sizin i\u00e7in neyin i\u015fe yarad\u0131\u011f\u0131n\u0131 bulun ve ona ba\u011fl\u0131 kal\u0131n.\u201d<\/p>\n<p>3. Y\u00fcr\u00fcme rutininize 2 ila 3 g\u00fcnl\u00fck kuvvet antrenman\u0131 ekleyin.  &#8220;Bu, kad\u0131nlar i\u00e7in \u00e7ok \u00f6nemli \u00e7\u00fcnk\u00fc erkeklere g\u00f6re daha az kas k\u00fctlemiz var ve menopozdan sonra h\u0131zla kaybediyoruz.  Kas in\u015fa etmek (ve v\u00fccut ya\u011f\u0131n\u0131 d\u00f6kmek) h\u00fccrelerinizin daha fazla b\u00fcy\u00fcmesine yard\u0131mc\u0131 olur [sensitive] ins\u00fclin i\u00e7in.  Bu, glikozun kan\u0131n\u0131zdan h\u00fccrelerinize daha kolay ta\u015f\u0131nmas\u0131 anlam\u0131na gelir.  Ba\u015far\u0131l\u0131 kuvvet antrenman\u0131n\u0131n anahtar\u0131, ho\u015funuza giden aktiviteler bulmakt\u0131r.  Baz\u0131 insanlar a\u011f\u0131rl\u0131klar\u0131 veya CrossFit derslerini severken, di\u011ferleri Pilates&#8217;i sever.  En etkili egzersiz t\u00fcr\u00fc, tutarl\u0131 bir \u015fekilde yapt\u0131\u011f\u0131n\u0131z \u015feydir.\u201d<\/p>\n<\/div>\n<\/article>\n<p>Daha \u00e7ok <a href=\"https:\/\/ekbilgi.net\/saglik\/\">sa\u011fl\u0131k<\/a> yaz\u0131s\u0131 okumak i\u00e7in kategorimize g\u00f6z atabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pinterest&#8217;te payla\u015fUzmanlar, g\u00fcnl\u00fck egzersizin tip 2 diyabet riskinizi azaltman\u0131n harika bir yolu oldu\u011funu s\u00f6yl\u00fcyor. mapodile\/Getty Images Ara\u015ft\u0131rmac\u0131lar, g\u00fcnde 10.000&#8217;den fazla ad\u0131m atan kad\u0131nlar\u0131n, daha az ad\u0131m atan kad\u0131nlara g\u00f6re \u00f6nemli \u00f6l\u00e7\u00fcde daha d\u00fc\u015f\u00fck tip 2&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1528,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[135],"tags":[],"_links":{"self":[{"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/posts\/1527"}],"collection":[{"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/comments?post=1527"}],"version-history":[{"count":0,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/posts\/1527\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/media\/1528"}],"wp:attachment":[{"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/media?parent=1527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/categories?post=1527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/tags?post=1527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}