{"id":14350,"date":"2026-03-04T13:30:40","date_gmt":"2026-03-04T10:30:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=14243"},"modified":"2026-04-06T14:56:44","modified_gmt":"2026-04-06T11:56:44","slug":"neden-aksamlari-yemek-istiyoruz-ve-nasil-durmak-gerek","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/neden-aksamlari-yemek-istiyoruz-ve-nasil-durmak-gerek\/","title":{"rendered":"Neden Ak\u015famlar\u0131 Yemek \u0130stiyoruz: &#8216;Gece&#8217; A\u00e7l\u0131\u011f\u0131n\u0131n Psikolojisi"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">E\u011fer i\u015ftah \u00f6zellikle ak\u015famlar\u0131 art\u0131yorsa, bunun genelde birka\u00e7 nedeni vard\u0131r: yemekler aras\u0131ndaki uzun aralar, yorgunluk, stres, uyku d\u00fczeninin bozulmas\u0131, &#8220;rahatlamak i\u00e7in&#8221; yeme al\u0131\u015fkanl\u0131\u011f\u0131 ve beslenme ritminin kaymas\u0131. \u00c7o\u011fu durumda, bu nedenleri anlayarak ve kat\u0131 yasaklar getirmeden ak\u015fam a\u015f\u0131r\u0131 yeme sorununu \u00e7\u00f6zmek m\u00fcmk\u00fcnd\u00fcr, fizyolojik a\u00e7l\u0131\u011f\u0131n duygusal a\u00e7l\u0131ktan nas\u0131l farkl\u0131 oldu\u011funu ve ne zaman doktor dan\u0131\u015fmas\u0131n\u0131n gerekti\u011fini fark etmek \u00f6nemlidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-aksamlari-neden-istah-uyanir-saglikli-bir-insan-bile-olsa\">Ak\u015famlar\u0131 Neden \u0130\u015ftah Uyan\u0131r, Sa\u011fl\u0131kl\u0131 Bir \u0130nsan Bile Olsa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Gece a\u00e7l\u0131\u011f\u0131n\u0131n bir\u00e7ok nedeni vard\u0131r. \u0130\u015fte ba\u015fl\u0131calar\u0131.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">G\u00fcn\u00fcn sonunda v\u00fccut yorulur. \u0130nsanlar enerjilerini i\u015fe, yola, ev i\u015flerine, karar vermeye, ileti\u015fime ve duygular\u0131n\u0131 kontrol etmeye harcar. G\u00fcn boyunca do\u011fru d\u00fczg\u00fcn yemek yenmediyse ve ana men\u00fc kahve, h\u0131zl\u0131 at\u0131\u015ft\u0131rmal\u0131klar ve rastgele tatl\u0131lardan olu\u015fuyorsa, ak\u015fam v\u00fccut kelimenin tam anlam\u0131yla telafi ister. Bu nedenle, i\u015f g\u00fcn\u00fcnden sonra i\u015ftah genellikle sabahtan daha g\u00fc\u00e7l\u00fc olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burada sadece yeme\u011fin miktar\u0131na de\u011fil, ayn\u0131 zamanda i\u00e7eri\u011fine de bakmak \u00f6nemlidir. G\u00fcn\u00fcn ilk yar\u0131s\u0131nda az protein, kompleks karbonhidratlar, lif ve normal miktarda yemek bulunuyorsa, doygunluk hissi \u00e7abuk ge\u00e7er. Enerji seviyesi daha h\u0131zl\u0131 d\u00fc\u015fer, a\u00e7l\u0131k hissi artar ve ak\u015fam insan\u0131n can\u0131 salata de\u011fil, daha yo\u011fun, tatl\u0131, ya\u011fl\u0131 bir \u015feyler \u00e7ekmeye ba\u015flar (genel olarak keyif veren her \u015fey).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u015fka bir neden daha var. Ak\u015famlar\u0131 \u00e7o\u011fu insan\u0131n \u00f6z kontrol\u00fc azal\u0131r: kararlar daha zor verilir, al\u0131\u015fkanl\u0131klara direnmek daha zor hale gelir ve &#8220;sonunda rahatlamak&#8221; iste\u011fi g\u00fc\u00e7lenir. B\u00f6yle bir anda yiyecek iki i\u015flevi birden yerine getirmeye ba\u015flar &#8211; fizyolojik eksikli\u011fi kapat\u0131r ve duygusal gerilimi azalt\u0131r. \u0130\u015fte bu nedenle ak\u015fam i\u015ftah\u0131 sorunu neredeyse her zaman beslenme ve psikoloji kesi\u015fiminde yer al\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-aksam-istahinin-baslica-nedenleri\">Ak\u015fam \u0130\u015ftah\u0131n\u0131n Ba\u015fl\u0131ca Nedenleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Gece neden yemek yemek istenir? Ak\u015fam yeme\u011fi isteklerinin arkas\u0131nda anla\u015f\u0131l\u0131r bir fakt\u00f6r zinciri vard\u0131r ve ki\u015fi bunu ne kadar net g\u00f6r\u00fcrse, davran\u0131\u015f\u0131n\u0131 de\u011fi\u015ftirmek o kadar kolay olur ve bu de\u011fi\u015fiklik ka\u00e7amaklar ve su\u00e7luluk duygusu olmadan ger\u00e7ekle\u015fir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130\u015fte en \u00f6nemli nedenler:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00e7ok fakir bir kahvalt\u0131 veya tamamen eksikli\u011fi;<\/li>\n\n\n\n<li>g\u00fcn boyunca yemekler aras\u0131nda uzun aral\u0131klar;<\/li>\n\n\n\n<li>protein ve yava\u015f karbonhidratlar\u0131n eksikli\u011fi;<\/li>\n\n\n\n<li>kronik stres ve duygusal t\u00fckenmi\u015flik;<\/li>\n\n\n\n<li>uyku eksikli\u011fi ve ge\u00e7 saatlerde uyuma;<\/li>\n\n\n\n<li>diziler, diz\u00fcst\u00fc bilgisayar veya televizyon \u00f6n\u00fcnde yeme al\u0131\u015fkanl\u0131\u011f\u0131;<\/li>\n\n\n\n<li>g\u00fcnd\u00fcz kat\u0131 k\u0131s\u0131tlamalar, ard\u0131ndan ak\u015famlar\u0131 telafilerin ba\u015flamas\u0131;<\/li>\n\n\n\n<li>s\u0131k\u0131nt\u0131, yaln\u0131zl\u0131k, kayg\u0131, i\u00e7sel bo\u015fluk hissi.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu fakt\u00f6rlerin her biri tek ba\u015f\u0131na i\u015ftah\u0131 art\u0131rabilir. \u00d6rne\u011fin, ki\u015fi normal bir \u00f6\u011fle yeme\u011fi yiyememi\u015f, yorgun, eve ge\u00e7 gelmi\u015f ve ekran\u0131n \u00f6n\u00fcnde dinlenmeye oturmu\u015fsa, bu unsurlar bir araya geldi\u011finde ak\u015famlar\u0131 a\u015f\u0131r\u0131 yeme olas\u0131l\u0131\u011f\u0131 \u00e7ok artar.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fizyolojik-ve-duygusal-aclik-fark-nedir\">Fizyolojik ve duygusal a\u00e7l\u0131k: fark nedir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Her yemek yeme iste\u011fi ger\u00e7ek bir yiyecek ihtiyac\u0131yla ilgili de\u011fildir. Bazen v\u00fccut ger\u00e7ekten enerji eksikli\u011finin sinyalini verir, fakat bazen ki\u015fi yiyecek de\u011fil, zor bir g\u00fcn\u00fcn ard\u0131ndan rahatlama, ilgi farkl\u0131la\u015ft\u0131rma, teselli veya \u00f6d\u00fcl ister. \u0130\u015fte bu, duygusal a\u00e7l\u0131kt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fizyolojik a\u00e7l\u0131k genellikle yava\u015f yava\u015f artar. Ki\u015fi, mide bo\u015flu\u011fu, enerji d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc, halsizlik, guruldama, son yemekten sonra uzun bir ara nedeniyle sinirlilik fark eder. Bu durumda, hemen hemen her t\u00fcrl\u00fc normal yemek uygundur: \u00e7orba, tah\u0131l, bal\u0131k, sebze, omlet, lor. Yemekten sonra a\u00e7\u0131k bir doygunluk hissi ortaya \u00e7\u0131kar ve konu kapan\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Duygusal a\u00e7l\u0131k farkl\u0131 \u00e7al\u0131\u015f\u0131r. \u00c7abuk gelir ve genellikle belirli bir \u015fey ister \u2014 tatl\u0131, \u00e7\u0131t\u0131r, ya\u011fl\u0131, s\u0131cak, &#8216;lezzetli&#8217; bir \u015fey. B\u00f6yle bir i\u015ftah genellikle bedensel bir y\u00fckten sonra de\u011fil, karma\u015f\u0131k bir konu\u015fmadan, sinir bozucu bir i\u015ften, s\u0131k\u0131c\u0131 bir ak\u015famdan, bir \u00e7at\u0131\u015fmadan, yaln\u0131zl\u0131k hissinden veya basit bir yorgunluktan sonra ortaya \u00e7\u0131kar. Yemekten sonra rahatlama gelebilir, ama k\u0131sa bir s\u00fcreli\u011fine. Ard\u0131ndan, a\u011f\u0131rl\u0131k, hayal k\u0131r\u0131kl\u0131\u011f\u0131, su\u00e7luluk ve &#8216;yar\u0131ndan itibaren kendimi tutaca\u011f\u0131m&#8217; s\u00f6z\u00fc gelir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu durumlar\u0131 ay\u0131rt edebilmek i\u00e7in belirtiler:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fizyolojik a\u00e7l\u0131k yava\u015f yava\u015f b\u00fcy\u00fcr, duygusal a\u00e7l\u0131k aniden ortaya \u00e7\u0131kar;<\/li>\n\n\n\n<li>fiziksel a\u00e7l\u0131kta normal yemekler yeterliyken, duygusal a\u00e7l\u0131kta belirli yiyecekler istenir;<\/li>\n\n\n\n<li>normal bir yemek sonras\u0131 doygunluk v\u00fccut taraf\u0131ndan hissedilir, duygusal a\u015f\u0131r\u0131 yeme sonras\u0131 genellikle tatminsizlik kal\u0131r;<\/li>\n\n\n\n<li>ger\u00e7ek a\u00e7l\u0131k, bir \u00f6nceki yemekten sonraki zamanla ba\u011flant\u0131l\u0131d\u0131r, duygusal a\u00e7l\u0131k deneyimler ve durumlarla ili\u015fkilidir.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu fark\u0131n anla\u015f\u0131lmas\u0131 ki\u015fiye en \u00f6nemli \u015feyi verir: kendini su\u00e7lamamak, o an tam olarak ne oldu\u011funu fark etmektir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/photo_5296331023077545297_y.jpg\" alt=\"\" class=\"wp-image-14260\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/photo_5296331023077545297_y.jpg 1280w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/photo_5296331023077545297_y-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/photo_5296331023077545297_y-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/photo_5296331023077545297_y-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/photo_5296331023077545297_y-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/photo_5296331023077545297_y-675x450.jpg 675w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-gun-ve-uyku-duzeni-aclik-hissini-nasil-etkiler\">G\u00fcn ve uyku d\u00fczeni a\u00e7l\u0131k hissini nas\u0131l etkiler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uyku ve i\u015ftah aras\u0131ndaki ba\u011f, d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fczden \u00e7ok daha g\u00fc\u00e7l\u00fcd\u00fcr. Ki\u015fi ge\u00e7 saatlerde yat\u0131yorsa, az uyuyorsa veya s\u00fcrekli de\u011fi\u015fen bir programda ya\u015f\u0131yorsa, v\u00fccudun a\u00e7l\u0131k ve tokluk d\u00fczenlemesini normal \u015fekilde s\u00fcrd\u00fcrmesi zorla\u015f\u0131r. Uykusuzluk nedeniyle ak\u015famlar\u0131 yeme iste\u011fi daha g\u00fc\u00e7l\u00fc olurken, bir porsiyondan sonra durma iste\u011fi azal\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Davran\u0131\u015fsal bir y\u00f6n\u00fc de vard\u0131r. Ki\u015fi ne kadar uzun s\u00fcre uyan\u0131k kal\u0131rsa, ekstra yemek i\u00e7in o kadar fazla &#8216;pencere&#8217; olur. Ak\u015fam yeme\u011fi yedideyse ve uyku gece yar\u0131s\u0131ndan sonraya sarkm\u0131\u015fsa, bu olaylar aras\u0131nda olduk\u00e7a kolayca \u00e7ay, kurabiye, meyve, sandvi\u00e7, kuruyemi\u015f, yo\u011furt ve ard\u0131ndan bir ba\u015fka at\u0131\u015ft\u0131rmal\u0131k ile dolacak saatler olu\u015fur. Resmi olarak her zaman a\u015f\u0131r\u0131 yemi\u015f gibi g\u00f6r\u00fcnmese de, asl\u0131nda bu saatlerde \u00f6nemli bir miktar ekstra kalori al\u0131n\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu sorun genellikle \u015fu \u015fekilde geli\u015fir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sabahlar\u0131 i\u015ftah yoktur, kahvalt\u0131 atlan\u0131r;<\/li>\n\n\n\n<li>G\u00fcn i\u00e7inde ki\u015fi h\u0131zl\u0131 ve d\u00fczensiz yer;<\/li>\n\n\n\n<li>ak\u015fama do\u011fru a\u00e7l\u0131k \u015fiddetleniyor;<\/li>\n\n\n\n<li>ak\u015fam yeme\u011finden sonra \u201c\u00e7aya bir \u015feyler\u201d yemek isteniyor;<\/li>\n\n\n\n<li>yatmadan \u00f6nce ikinci yemek turu ba\u015fl\u0131yor;<\/li>\n\n\n\n<li>sabahlar\u0131 yeniden a\u011f\u0131rl\u0131k ve i\u015ftahs\u0131zl\u0131k hissediliyor.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00f6ylece k\u0131s\u0131r d\u00f6ng\u00fc olu\u015fur. Ak\u015fam a\u015f\u0131r\u0131 yemek yeme uykuyu bozar, sabahlar\u0131 yemek istenmez, rutin yeniden kayar ve yeme\u011fin b\u00fcy\u00fck k\u0131sm\u0131 tekrar g\u00fcn\u00fcn ikinci yar\u0131s\u0131na kal\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-televizyon-karsisinda-yemek-yeme-aliskanligi-ve-otomatik-asiri-yemek-yeme\">Televizyon kar\u015f\u0131s\u0131nda yemek yeme al\u0131\u015fkanl\u0131\u011f\u0131 ve otomatik a\u015f\u0131r\u0131 yemek yeme<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ak\u015famlar\u0131 a\u015f\u0131r\u0131 yemek yemenin en diren\u00e7li formlar\u0131ndan biri, televizyon, dizi, haber, video veya telefon arka plan\u0131nda otomatik yemektir. Burada ki\u015fi genellikle a\u00e7 oldu\u011fu i\u00e7in de\u011fil, beyni dinlenmeyi at\u0131\u015ft\u0131rmakla ili\u015fkilendirdi\u011fi i\u00e7in yer. \u0130zlemeye oturdu\u011funuzda, elinize bir \u015feyler almak gerekti\u011fi d\u00fc\u015f\u00fcn\u00fcl\u00fcr: \u00e7ay, at\u0131\u015ft\u0131rmal\u0131klar, tatl\u0131, meyve, peynir, kraker, kuruyemi\u015f. Eylem rit\u00fcel gibi ba\u015flar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu al\u0131\u015fkanl\u0131\u011f\u0131n tehlikesi, yemek miktar\u0131n\u0131n kontrol\u00fcn\u00fcn birdenbire azalmas\u0131ndad\u0131r. Dikkat, konu, ak\u0131\u015f, mesajla\u015fma veya oyunla me\u015fgul olup, tokluk sinyali g\u00f6z ard\u0131 edilmektedir. Ki\u015fi, istedi\u011finden daha fazlas\u0131n\u0131 yiyebilir ve bunu yaln\u0131zca bo\u015f paket veya mide a\u011f\u0131rl\u0131\u011f\u0131yla fark edebilir. \u00dcstelik, bu t\u00fcr bir yemek yemenin hat\u0131ras\u0131 genellikle masada yenilen normal bir ak\u015fam yeme\u011fine g\u00f6re daha zay\u0131ft\u0131r, bu y\u00fczden daha sonra kolayca &#8216;neredeyse hi\u00e7bir \u015fey yemedim&#8217; hissi olu\u015fabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-bu-sadece-bir-aliskanlik-olmaktan-cikip-doktora-basvurmak-icin-bir-sebep-haline-geliyor\">Bu sadece bir al\u0131\u015fkanl\u0131k olmaktan \u00e7\u0131k\u0131p doktora ba\u015fvurmak i\u00e7in bir sebep haline geliyor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bazen ki\u015fi, &#8216;Sadece yatmadan \u00f6nce yemek yemek istiyorum&#8217; der, ancak bu g\u00fcnl\u00fck i\u015ftah de\u011fil, daha ciddi bir bozuklu\u011fun i\u015faretidir. Alternatiflerden biri gece yeme sendromudur. Bu durumda g\u00fcnl\u00fck yeme\u011fin b\u00fcy\u00fck bir k\u0131sm\u0131 ak\u015fam ve gece zamanlar\u0131na kayar, sabah i\u015ftah azal\u0131r, gece uyanmalar ve yemek yeme iste\u011fi olabilir ve bu d\u00fczen haftalar, aylar boyunca devam eder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dikkat edilmesi gereken endi\u015fe verici i\u015faretler:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ak\u015famlar\u0131 g\u00fcnd\u00fczden daha fazla yenir;<\/li>\n\n\n\n<li>ak\u015fam yeme\u011finden sonra durmak neredeyse imkans\u0131zd\u0131r;<\/li>\n\n\n\n<li>ki\u015fi gece uyan\u0131r ve buzdolab\u0131na gider;<\/li>\n\n\n\n<li>sabahlar\u0131 uzun s\u00fcre i\u015ftah yoktur;<\/li>\n\n\n\n<li>yemeksiz uyumak zordur;<\/li>\n\n\n\n<li>a\u015f\u0131r\u0131 yemekten dolay\u0131 uyku, sa\u011fl\u0131k, kilo ve ruh hali etkilenir;<\/li>\n\n\n\n<li>b\u00f6l\u00fcmler d\u00fczenli olarak tekrar eder, ara s\u0131ra de\u011fil.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00f6yle bir durumda internetten makaleler okumak veya beslenme uzmanlar\u0131n\u0131n sitelerine y\u00f6nelmek en iyi se\u00e7enek de\u011fildir. Bilgi g\u00fcvenilir kaynaklardan al\u0131nmal\u0131d\u0131r: doktora ba\u015fvurmak ve gerekirse diyetisyen, psikoterapist veya yeme bozukluklar\u0131 uzman\u0131na dan\u0131\u015fmak. Bazen ak\u015fam ve gece a\u00e7l\u0131\u011f\u0131n\u0131n alt\u0131nda uyku bozukluklar\u0131, anksiyete veya depresyon durumlar\u0131, s\u0131k\u0131 diyetlerin sonu\u00e7lar\u0131, endokrin fakt\u00f6rler ve di\u011fer t\u0131bbi nedenler yatar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-asiri-yeme-psikolojisi-yorgunluk-ve-stres-sebebiyle-gece-yememek-icin-ne-yapmali\">A\u015f\u0131r\u0131 Yeme Psikolojisi: Yorgunluk ve Stres Sebebiyle Gece Yememek \u0130\u00e7in Ne Yapmal\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yayg\u0131n yap\u0131lan hata, sorunu sadece irade g\u00fcc\u00fcyle \u00e7\u00f6zmeye \u00e7al\u0131\u015fmakt\u0131r. E\u011fer b\u00fct\u00fcn g\u00fcn karmakar\u0131\u015f\u0131k ge\u00e7mi\u015fse ve ak\u015fam ciddi bir a\u00e7l\u0131kla kar\u015f\u0131la\u015f\u0131l\u0131rsa, &#8220;alt\u0131dan sonra yememek&#8221; karar\u0131 genellikle yeterli olmaz. Son b\u00f6l\u00fcm\u00fcyle sava\u015fmak yerine sistemi de\u011fi\u015ftirmek \u00e7ok daha etkilidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130\u015flevsel bir strateji \u015f\u00f6yle g\u00f6r\u00fcn\u00fcr.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-gunun-ilk-yarisinda-beslenmeyi-ayarlamak\"><em>G\u00fcn\u00fcn \u0130lk Yar\u0131s\u0131nda Beslenmeyi Ayarlamak<\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kahvalt\u0131, \u00f6\u011fle yeme\u011fi ve g\u00fcn boyunca daha \u00f6ng\u00f6r\u00fclebilir \u00f6\u011f\u00fcnler gece a\u015f\u0131r\u0131 yeme riskini azalt\u0131r. Diyette protein, yeterli miktarda g\u0131da ve yaln\u0131zca h\u0131zl\u0131 karbonhidratlar\u0131n bulunmamas\u0131 \u00f6zellikle \u00f6nemlidir. V\u00fccut enerjiyi e\u015fit bir \u015fekilde ald\u0131\u011f\u0131nda, ak\u015fam i\u015ftah\u0131 daha sakin olur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-aksam-seceneklerini-onceden-hazirlayin\"><em>Ak\u015fam Se\u00e7eneklerini \u00d6nceden Haz\u0131rlay\u0131n<\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Evde sadece tatl\u0131lar, hamur i\u015fleri ve ara s\u0131ra at\u0131\u015ft\u0131rmal\u0131klar oldu\u011funda, ak\u015fam se\u00e7imi neredeyse tahmin edilebilir. Anla\u015f\u0131l\u0131r yiyeceklerle normal bir ak\u015fam yeme\u011fi ve sakin bir at\u0131\u015ft\u0131rmal\u0131k elinizin alt\u0131nda oldu\u011funda ba\u015fa \u00e7\u0131kmak \u00e7ok daha kolayd\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u015eu se\u00e7enekler uygundur:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gereksiz \u015fekersiz yo\u011fun yo\u011furt;<\/li>\n\n\n\n<li>meyvelerle s\u00fczme peynir (protein kayna\u011f\u0131 olarak);<\/li>\n\n\n\n<li>omlet veya yumurta;<\/li>\n\n\n\n<li>sebzeler ve humus;<\/li>\n\n\n\n<li>tam tah\u0131ll\u0131 tost ve yumu\u015fak peynir;<\/li>\n\n\n\n<li>kefir veya rjanka;<\/li>\n\n\n\n<li>elma, armut, meyveler;<\/li>\n\n\n\n<li>k\u00fc\u00e7\u00fck bir porsiyon kuruyemi\u015f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-kendinizi-cok-ac-birakmaktan-kacinin\"><em>Kendinizi \u00c7ok A\u00e7 B\u0131rakmaktan Ka\u00e7\u0131n\u0131n<\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6\u011fle ve ak\u015fam yemekleri aras\u0131nda \u00e7ok fazla zaman ge\u00e7erse, normal bir at\u0131\u015ft\u0131rmal\u0131k \u00f6ng\u00f6rmek daha iyidir. Bu bir zay\u0131fl\u0131k de\u011fil, i\u015ftah\u0131 kontrol edilebilir s\u0131n\u0131rlar i\u00e7inde tutman\u0131n bir yoludur. Yo\u011furt, lor peyniri, tam tah\u0131ll\u0131 ekmekle sandvi\u00e7, meyve ve bir avu\u00e7 f\u0131nd\u0131k yemek, daha sonra kontrols\u00fczce her \u015feyi t\u00fcketmekten iyidir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-acligi-ve-rahatlama-ihtiyacini-ayirmak\"><em>A\u00e7l\u0131\u011f\u0131 ve rahatlama ihtiyac\u0131n\u0131 ay\u0131rmak<\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yeme\u011fe gitmeden \u00f6nce kendinize basit bir soru sormak faydal\u0131d\u0131r: Ger\u00e7ekten a\u00e7 m\u0131y\u0131m yoksa zor mu, s\u0131k\u0131c\u0131 m\u0131, endi\u015feli mi, bo\u015f mu hissediyorum? Bazen bu duraklama bile davran\u0131\u015flar\u0131 de\u011fi\u015ftirir. \u0130htiya\u00e7 yemek de\u011filse, \u00f6nce ba\u015fka bir y\u00f6ntemle de\u011fi\u015fiklik yapmay\u0131 denemek gerekir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-gece-yememek-ve-aksam-atistirmasini-ne-ile-degistirmek\">Gece yememek ve ak\u015fam at\u0131\u015ft\u0131rmas\u0131n\u0131 ne ile de\u011fi\u015ftirmek<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yeme\u011fi tamamen &#8220;karakter g\u00fcc\u00fc&#8221; ile de\u011fi\u015ftirmek genellikle i\u015fe yaramaz. Ancak ki\u015fi, sorunun duygusal a\u00e7l\u0131k oldu\u011funu fark ederse, a\u015f\u0131r\u0131 yeme olmadan gerilimi azaltan ve kendine bakma hissi veren k\u0131sa eylemler faydal\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u015eunlar\u0131 deneyebilirsiniz:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>yan\u0131nda ekstra bir \u015fey olmadan s\u0131cak \u00e7ay i\u00e7me rit\u00fceli;<\/li>\n\n\n\n<li>ekrans\u0131z be\u015f dakika sessizlik;<\/li>\n\n\n\n<li>du\u015f veya \u0131l\u0131k suyla y\u00fcz y\u0131kama;<\/li>\n\n\n\n<li>d\u00fc\u015f\u00fcnce ve duygular\u0131n k\u0131sa kayd\u0131;<\/li>\n\n\n\n<li>birka\u00e7 dakikal\u0131k nefes alma molas\u0131;<\/li>\n\n\n\n<li>sakin bir esneme hareketi;<\/li>\n\n\n\n<li>e\u011fer sorun sadece yorgunluk ise, erken yata\u011fa gitmek.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk bak\u0131\u015fta bu \u00e7ok basit g\u00f6r\u00fcn\u00fcyor. Ancak, tam da bu basit eylemler, gerilim ve yemek aras\u0131ndaki al\u0131\u015f\u0131lm\u0131\u015f ba\u011f\u0131 k\u0131rmaya yard\u0131mc\u0131 olur. M\u00fckemmel bir davran\u0131\u015fa sahip olmak gerekmez. Hayat\u0131n\u0131za buzdolab\u0131 d\u0131\u015f\u0131nda kendinize olanak sa\u011flayacak birka\u00e7 etkili yol eklemeniz yeterlidir. Foto\u011frafa dayal\u0131 beslenme ve yemek analiz servisimizi sunuyoruz. Servis, v\u00fccudunuzdaki semptomlar hakk\u0131nda bilgi ve duygusal durumunuzu i\u00e7eren giri\u015f verilerini analiz edecek. Bir\u00e7ok ba\u011f\u0131ml\u0131l\u0131k sizin i\u00e7in daha anla\u015f\u0131l\u0131r hale gelecek ve onlarla ba\u015fa \u00e7\u0131kmak \u00e7ok daha kolay olacakt\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hatirlamaya-deger-olanlar\">Hat\u0131rlamaya De\u011fer Olanlar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ak\u015fam ac\u0131kmas\u0131 her zaman irade sorunu anlam\u0131na gelmez. \u00c7ok daha s\u0131k olarak, g\u00fcn\u00fcn nas\u0131l ge\u00e7ti\u011fiyle ilgilidir: ne kadar yendi\u011fi, ne kadar uyundu\u011fu, ne kadar yoruldu\u011fu, stresten nas\u0131l ba\u015fa \u00e7\u0131k\u0131ld\u0131\u011f\u0131 ve evde hangi al\u0131\u015fkanl\u0131klar\u0131n oturdu\u011fuyla ilgilidir. Daha dengeli bir beslenme d\u00fczeni kurmak, yemekler aras\u0131nda uzun aralar\u0131 azaltmak, dinlenmeyi otomatik at\u0131\u015ft\u0131rmadan ay\u0131rmak ve duygusal a\u00e7l\u0131\u011f\u0131 fark etmeyi \u00f6\u011frenmek genellikle ak\u015fam a\u015f\u0131r\u0131 yemeyi zay\u0131flat\u0131r. E\u011fer yemek d\u00fczenli olarak geceye kay\u0131yor, uykuya engel oluyor, kiloya ve ya\u015fam kalitesine etki ediyorsa, dayanmak ya da utanmak yerine bir uzmandan yard\u0131m almak daha iyidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>E\u011fer i\u015ftah \u00f6zellikle ak\u015famlar\u0131 art\u0131yorsa, bunun genelde birka\u00e7 nedeni vard\u0131r: yemekler aras\u0131ndaki uzun aralar, yorgunluk, stres, uyku d\u00fczeninin bozulmas\u0131, &#8220;rahatlamak i\u00e7in&#8221; yeme al\u0131\u015fkanl\u0131\u011f\u0131 ve beslenme&#8230;<\/p>\n","protected":false},"author":15,"featured_media":14261,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[751,739,745],"tags":[],"class_list":["post-14350","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme-tr","category-kadin-sagligi-tr","category-yararli-ipuclari-tr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ak\u015famlar\u0131 Neden Yemek \u0130stemek ve A\u015f\u0131r\u0131 Yeme\u011fi Nas\u0131l Durdurmak Gerekir<\/title>\n<meta name=\"description\" content=\"Ak\u015famlar\u0131 yeme iste\u011fi: G\u00fc\u00e7l\u00fc i\u015ftah\u0131n nedenleri, a\u00e7l\u0131\u011f\u0131 duygulardan ay\u0131rman\u0131n yollar\u0131, an\u0131nda ne yap\u0131lmal\u0131 ve ne zaman doktora 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