{"id":7159,"date":"2026-04-24T20:43:37","date_gmt":"2026-04-24T17:43:37","guid":{"rendered":"https:\/\/dbsnewsmedia.com\/?p=7159"},"modified":"2026-04-24T20:43:37","modified_gmt":"2026-04-24T17:43:37","slug":"karmasik-degil-uzun-yasamin-anahtari-bu-4-basit-aliskanlikta","status":"publish","type":"post","link":"https:\/\/dbsnewsmedia.com\/?p=7159","title":{"rendered":"Karma\u015f\u0131k De\u011fil: Uzun Ya\u015fam\u0131n Anahtar\u0131 Bu 4 Basit Al\u0131\u015fkanl\u0131kta"},"content":{"rendered":"\n

24.04.2026 20:43<\/p>\n\n\n\n

Uzun ya\u015fam ve koruyucu t\u0131p \u00fczerine \u00e7al\u0131\u015fan Dr. Julie Chen, sa\u011fl\u0131kl\u0131 ya\u015f alman\u0131n karma\u015f\u0131k form\u00fcllerden de\u011fil, d\u00fczenli al\u0131\u015fkanl\u0131klardan ge\u00e7ti\u011fini s\u00f6yl\u00fcyor. Uykuya \u00f6ncelik veren, g\u00fc\u00e7 antrenman\u0131n\u0131 ihmal etmeyen ve beslenmesini bilin\u00e7li \u015fekilde planlayan Chen, her g\u00fcn olmasa da \u00e7o\u011fu g\u00fcn uygulad\u0131\u011f\u0131 4 temel al\u0131\u015fkanl\u0131\u011f\u0131 payla\u015ft\u0131.<\/p>\n\n\n\n

Uzun ya\u015fam ve koruyucu t\u0131p \u00fczerine \u00e7al\u0131\u015fan Dr. Julie Chen, sa\u011fl\u0131kl\u0131 ya\u015f alman\u0131n karma\u015f\u0131k form\u00fcllerden de\u011fil, d\u00fczenli al\u0131\u015fkanl\u0131klardan ge\u00e7ti\u011fini s\u00f6yl\u00fcyor. Uykuya \u00f6ncelik veren, g\u00fc\u00e7 antrenman\u0131n\u0131 ihmal etmeyen ve beslenmesini bilin\u00e7li \u015fekilde planlayan Chen, her g\u00fcn olmasa da \u00e7o\u011fu g\u00fcn uygulad\u0131\u011f\u0131 4 temel al\u0131\u015fkanl\u0131\u011f\u0131 payla\u015ft\u0131.<\/p>\n\n\n\n

Uykunun \u00f6nemi<\/strong><\/h2>\n\n\n\n

Dr. Chen\u2019e g\u00f6re sa\u011fl\u0131kl\u0131 ya\u015f alman\u0131n temelinde, v\u00fccudu y\u0131llar boyunca destekleyen s\u00fcrd\u00fcr\u00fclebilir g\u00fcnl\u00fck al\u0131\u015fkanl\u0131klar yer al\u0131yor. Son 10 y\u0131ldaki \u00e7al\u0131\u015fmalar\u0131 ve g\u00f6zlemleri, onu baz\u0131 rutinlere daha da s\u0131k\u0131 ba\u011flam\u0131\u015f durumda. Bu rutinlerin ba\u015f\u0131nda ise uyku geliyor. Chen, kaliteli uykunun hem beyin sa\u011fl\u0131\u011f\u0131 hem de kalp-damar sistemi a\u00e7\u0131s\u0131ndan kritik \u00f6neme sahip oldu\u011funu vurguluyor. Bu nedenle, \u00e7o\u011fu gece 7 ila 8 saat uyumay\u0131 hedefliyor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Uykuya verdi\u011fi \u00f6nem bununla da s\u0131n\u0131rl\u0131 de\u011fil. Horlama ya da fazla kilo gibi tipik risk fakt\u00f6rleri ta\u015f\u0131mamas\u0131na ra\u011fmen uyku apnesi a\u00e7\u0131s\u0131ndan test yapt\u0131rd\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. \u00d6nce evde, ard\u0131ndan klinikte yap\u0131lan de\u011ferlendirmelerle i\u00e7inin rahat etti\u011fini anlat\u0131yor. Chen\u2019e g\u00f6re sa\u011fl\u0131k konusunda tahmin y\u00fcr\u00fctmek yerine m\u00fcmk\u00fcn oldu\u011funda \u00f6l\u00e7mek ve kontrol etmek \u00f6nemli. \u00c7\u00fcnk\u00fc baz\u0131 sorunlar belirti vermeden de ilerleyebiliyor.<\/p>\n\n\n\n

En az 45 dakika egzersiz<\/strong><\/h2>\n\n\n\n

Dr. Chen\u2019in vazge\u00e7medi\u011fi bir di\u011fer al\u0131\u015fkanl\u0131k ise egzersiz. Haftan\u0131n 6 sabah\u0131, en az 30, m\u00fcmk\u00fcnse 45 dakika antrenman yapmay\u0131 hedefliyor. Program\u0131nda hem kardiyo hem de kuvvet \u00e7al\u0131\u015fmalar\u0131 yer al\u0131yor. Genellikle g\u00fcne kondisyon bisikleti ya da ko\u015fu band\u0131nda yakla\u015f\u0131k 20 dakikal\u0131k bir kardiyo ile ba\u015fl\u0131yor, ard\u0131ndan kar\u0131n, bacak ve kol kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran hareketlere ge\u00e7iyor. \u00d6zellikle birden fazla kas grubunu ayn\u0131 anda devreye sokan bile\u015fik egzersizleri tercih ediyor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u00d6rne\u011fin squat hareketini omuz \u00fcst\u00fc iti\u015fle birle\u015ftirmek ya da plank pozisyonunda kollar ve kar\u0131n b\u00f6lgesini birlikte \u00e7al\u0131\u015ft\u0131rmak, onun sevdi\u011fi egzersizler aras\u0131nda yer al\u0131yor. Chen, gen\u00e7lik y\u0131llar\u0131nda daha \u00e7ok kardiyo yapt\u0131\u011f\u0131n\u0131, d\u00fczenli olarak yakla\u015f\u0131k 10 ila 11 kilometrelik ko\u015fulara \u00e7\u0131kt\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. Ancak ya\u015f ald\u0131k\u00e7a kas k\u00fctlesinin korunmas\u0131n\u0131n daha \u00f6nemli hale geldi\u011fini fark etti\u011fi i\u00e7in kuvvet antrenman\u0131na daha fazla a\u011f\u0131rl\u0131k vermeye ba\u015flad\u0131\u011f\u0131n\u0131 anlat\u0131yor.<\/p>\n\n\n\n

Sebze meyve a\u011f\u0131rl\u0131kl\u0131 beslenme<\/strong><\/h2>\n\n\n\n

Beslenme taraf\u0131nda ise temel yakla\u015f\u0131m\u0131 \u00e7e\u015fitlilik. Dr. Chen, m\u00fcmk\u00fcn oldu\u011funca farkl\u0131 besinler t\u00fcketmeye \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 ve \u00f6\u011f\u00fcnlerini d\u00f6nd\u00fcrerek planlad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. S\u0131kl\u0131kla f\u0131r\u0131n tavuk, \u0131zgara somon ya da karides gibi protein kaynaklar\u0131n\u0131 tercih ediyor. Bunlar\u0131n yan\u0131na ise kar\u0131\u015f\u0131k ye\u015fillikler, kabak, brokoli, karnabahar, salatal\u0131k ve renkli biber gibi sebzeler ekliyor. Ona g\u00f6re v\u00fccudun kendini onarmas\u0131 ve g\u00fc\u00e7l\u00fc kalmas\u0131 i\u00e7in do\u011fru beslenme zemini \u015fart.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u00d6zellikle sebze t\u00fcketiminde \u201cg\u00f6kku\u015fa\u011f\u0131 gibi beslenme\u201d yakla\u015f\u0131m\u0131n\u0131 benimsiyor. Yani tek tip sebzeye y\u00fcklenmek yerine farkl\u0131 renklerde sebzeleri sofraya ta\u015f\u0131maya \u00e7al\u0131\u015f\u0131yor. Bunun nedeni ise lif al\u0131m\u0131n\u0131 art\u0131rmak ve iltihaplanmayla ili\u015fkili s\u00fcre\u00e7leri dengelemeye yard\u0131mc\u0131 olmak. Chen, sadece tek bir salata t\u00fcr\u00fcne ba\u011fl\u0131 kalman\u0131n yeterli olmad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyor. Farkl\u0131 sebzeler, v\u00fccuda farkl\u0131 besin \u00f6\u011feleri kazand\u0131r\u0131yor.<\/p>\n\n\n\n

B ve D vitamini takviyeleri <\/strong><\/h2>\n\n\n\n

Chen, kan de\u011ferlerini d\u00fczenli olarak takip ettirdi\u011fini ve ihtiya\u00e7 duydu\u011funda B ve D vitamini gibi takviyelere ba\u015fvurdu\u011funu belirtiyor. Ona g\u00f6re modern g\u0131da \u00fcretiminde zaman zaman raf \u00f6mr\u00fc ve g\u00f6rsellik, besin yo\u011funlu\u011funun \u00f6n\u00fcne ge\u00e7ebiliyor; bu da baz\u0131 ki\u015filerde eksikliklere yol a\u00e7abiliyor. Bu nedenle, gerekli durumlarda takviyelerle destek sa\u011flanabilece\u011fini ifade ediyor. Ancak bu yakla\u015f\u0131m\u0131n mutlaka ki\u015fiye \u00f6zel olmas\u0131 gerekti\u011finin alt\u0131n\u0131 \u00e7iziyor. Takviye kullan\u0131m\u0131n\u0131n herkes i\u00e7in otomatik bir al\u0131\u015fkanl\u0131k olarak g\u00f6r\u00fclmemesi gerekti\u011fini \u00f6zellikle vurguluyor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Dr. Chen\u2019in \u00e7o\u011fu g\u00fcn uygulad\u0131\u011f\u0131 bir ba\u015fka al\u0131\u015fkanl\u0131k ise aral\u0131kl\u0131 oru\u00e7. Genellikle ak\u015fam 21.00\u2019den ertesi g\u00fcn 14.00\u2019e kadar bir \u015fey yemedi\u011fini s\u00f6yl\u00fcyor. Bu y\u00f6ntemin herkese uygun olmad\u0131\u011f\u0131n\u0131 \u00f6zellikle vurguluyor. \u00d6zellikle yeme d\u00fczeniyle ilgili sorun ya\u015fam\u0131\u015f ki\u015filer i\u00e7in dikkatli olunmas\u0131 gerekti\u011fini belirtiyor. Yine de kendi deneyiminde bu sistemin enerji d\u00fczeyine ve v\u00fccudundaki iltihap hissinin azalmas\u0131na yard\u0131mc\u0131 oldu\u011funu ifade ediyor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Oru\u00e7 s\u00fcresince bol su i\u00e7en ve ye\u015fil \u00e7ay t\u00fcketen Chen, bunun g\u00fcn i\u00e7ine yay\u0131lan daha dengeli bir enerji sa\u011flad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyor. Ye\u015fil \u00e7ay\u0131n beyin ve kalp sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan olumlu etkileriyle ili\u015fkilendirildi\u011fini de hat\u0131rlat\u0131yor. Ancak kafeine hassasiyeti olanlar ya da ritim bozuklu\u011fu \u00f6yk\u00fcs\u00fc bulunanlar i\u00e7in doktor g\u00f6r\u00fc\u015f\u00fcn\u00fcn \u00f6nemli oldu\u011funu s\u00f6yl\u00fcyor. Chen\u2019in verdi\u011fi ana mesaj ise net: Sa\u011fl\u0131kl\u0131 ya\u015f almak i\u00e7in kusursuz olmak gerekmiyor. D\u00fczenli uyku, hareket, bilin\u00e7li beslenme ve s\u00fcrd\u00fcr\u00fclebilir k\u00fc\u00e7\u00fck al\u0131\u015fkanl\u0131klar, uzun vadede b\u00fcy\u00fck fark yaratabiliyor.<\/p>\n\n\n\n

Kaynak:https:\/\/www.hurriyet.com.tr\/aile\/galeri-uzun-yasam-doktorundan-4-basit-aliskanlik-guc-antrenmanindan-uyku-duzenine-kadar-her-gun-uyguladigi-rutinini-anlatti-43156112\/9<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

24.04.2026 20:43 Uzun ya\u015fam ve koruyucu t\u0131p \u00fczerine \u00e7al\u0131\u015fan Dr. Julie Chen, sa\u011fl\u0131kl\u0131 ya\u015f alman\u0131n karma\u015f\u0131k form\u00fcllerden de\u011fil, d\u00fczenli al\u0131\u015fkanl\u0131klardan ge\u00e7ti\u011fini s\u00f6yl\u00fcyor. Uykuya \u00f6ncelik veren, g\u00fc\u00e7 antrenman\u0131n\u0131 ihmal etmeyen ve beslenmesini bilin\u00e7li \u015fekilde planlayan Chen, her g\u00fcn olmasa da \u00e7o\u011fu g\u00fcn uygulad\u0131\u011f\u0131 4 temel al\u0131\u015fkanl\u0131\u011f\u0131 payla\u015ft\u0131. Uzun ya\u015fam ve koruyucu t\u0131p \u00fczerine \u00e7al\u0131\u015fan Dr. Julie…<\/p>\n","protected":false},"author":5,"featured_media":7166,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[12],"tags":[2242],"class_list":["post-7159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-uzun-yasamin-sirri"],"jetpack_featured_media_url":"https:\/\/dbsnewsmedia.com\/wp-content\/uploads\/2026\/04\/68-3.webp","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/7159","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7159"}],"version-history":[{"count":1,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/7159\/revisions"}],"predecessor-version":[{"id":7178,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/7159\/revisions\/7178"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/media\/7166"}],"wp:attachment":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}