{"id":3767,"date":"2026-04-05T19:32:38","date_gmt":"2026-04-05T19:32:38","guid":{"rendered":"https:\/\/odakhaber.site\/?p=3767"},"modified":"2026-04-05T19:32:38","modified_gmt":"2026-04-05T19:32:38","slug":"kucuk-degisiklikler-buyuk-sonuclar","status":"publish","type":"post","link":"https:\/\/odakhaber.site\/?p=3767","title":{"rendered":"K\u00fc\u00e7\u00fck De\u011fi\u015fiklikler, B\u00fcy\u00fck Sonu\u00e7lar"},"content":{"rendered":"\n<p>Ara\u015ft\u0131rmaya g\u00f6re, radikal hayat de\u011fi\u015fiklikleri yerine birka\u00e7 alanda yap\u0131lan minik dokunu\u015flar kardiyovask\u00fcler olay riskini \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015f\u00fcr\u00fcyor. Verilere g\u00f6re riskleri&nbsp;<strong>y\u00fczde 10 oran\u0131nda<\/strong>&nbsp;azaltmak i\u00e7in \u015funlar yeterli:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Uyku:<\/strong>\u00a0Geceleri fazladan sadece\u00a0<strong>11 dakika<\/strong>\u00a0uyumak.<\/li>\n\n\n\n<li><strong>Egzersiz:<\/strong>\u00a0G\u00fcnde fazladan\u00a0<strong>4,5 dakika<\/strong>\u00a0tempolu y\u00fcr\u00fcy\u00fc\u015f yapmak.<\/li>\n\n\n\n<li><strong>Beslenme:<\/strong>\u00a0G\u00fcnde fazladan\u00a0<strong>\u00e7eyrek fincan<\/strong>\u00a0sebze t\u00fcketmek.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">%50 Risk Azalt\u0131m\u0131 \u0130\u00e7in &#8220;\u0130deal Re\u00e7ete&#8221;<\/h2>\n\n\n\n<p>\u00c7al\u0131\u015fma, kalp krizi riskini yar\u0131 yar\u0131ya indirmek i\u00e7in \u015fu \u00fc\u00e7l\u00fc kombinasyonun \u00f6nemine dikkat \u00e7ekiyor:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>8 ila 9 saat<\/strong>\u00a0aras\u0131 kaliteli uyku.<\/li>\n\n\n\n<li>G\u00fcnde\u00a0<strong>42 dakika<\/strong>\u00a0orta ila yo\u011fun fiziksel aktivite (merdiven \u00e7\u0131kmak, a\u011f\u0131r po\u015fet ta\u015f\u0131mak veya tempolu y\u00fcr\u00fcy\u00fc\u015f).<\/li>\n\n\n\n<li>Bitkisel a\u011f\u0131rl\u0131kl\u0131 ve dengeli bir beslenme d\u00fczeni.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Beslenme D\u00fczeninde Neler Olmal\u0131?<\/h2>\n\n\n\n<p>Ara\u015ft\u0131rmac\u0131lar, kalp dostu bir beslenme kalitesi puan\u0131 belirlerken \u015fu g\u0131dalar\u0131n t\u00fcketilmesini \u00f6neriyor:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00fcketimi Art\u0131r\u0131lmas\u0131 Gerekenler<\/th><th>S\u0131n\u0131rland\u0131r\u0131lmas\u0131 Gerekenler<\/th><\/tr><\/thead><tbody><tr><td>Sebze ve Meyveler<\/td><td>Rafine Tah\u0131llar<\/td><\/tr><tr><td>Bal\u0131k ve Tam Tah\u0131llar<\/td><td>\u0130\u015flenmi\u015f Etler<\/td><\/tr><tr><td>S\u00fct \u00dcr\u00fcnleri ve Bitkisel Ya\u011flar<\/td><td>\u015eekerli \u0130\u00e7ecekler ve K\u0131rm\u0131z\u0131 Et<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Uzman G\u00f6r\u00fc\u015fleri: &#8220;S\u00fcrd\u00fcr\u00fclebilirlik Anahtar Kelime&#8221;<\/h2>\n\n\n\n<p>Sidney \u00dcniversitesi&#8217;nden&nbsp;<strong>Dr. Nicholas Koemel<\/strong>, k\u00fc\u00e7\u00fck de\u011fi\u015fikliklerin daha ula\u015f\u0131labilir hedefler oldu\u011funu vurgulayarak \u015funlar\u0131 s\u00f6yl\u00fcyor:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>&#8220;Birka\u00e7 k\u00fc\u00e7\u00fck de\u011fi\u015fikli\u011fi bir arada uygulamak, \u00e7o\u011fu insan i\u00e7in muhtemelen daha ula\u015f\u0131labilir ve s\u00fcrd\u00fcr\u00fclebilir bir hedef. G\u00fcnl\u00fck rutinlerimizde en k\u00fc\u00e7\u00fck de\u011fi\u015fiklikleri yapmak bile uzun vadede daha fazla de\u011fi\u015fim i\u00e7in f\u0131rsat yaratacakt\u0131r.&#8221;<\/p>\n<\/blockquote>\n\n\n\n<p><strong>Profes\u00f6r Emmanuel Stamatakis<\/strong>&nbsp;ise bu veriler \u0131\u015f\u0131\u011f\u0131nda insanlar\u0131n sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar edinmesini kolayla\u015ft\u0131racak yeni dijital ara\u00e7lar geli\u015ftirmeyi planlad\u0131klar\u0131n\u0131 belirtti.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Ara\u015ft\u0131rman\u0131n K\u00fcnyesi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kapsam:<\/strong>\u00a0Avustralya, \u015eili ve Brezilya&#8217;dan uzmanlar, UK Biobank \u00e7al\u0131\u015fmas\u0131na kat\u0131lan\u00a0<strong>53 binden fazla<\/strong>\u00a0orta ya\u015fl\u0131 yeti\u015fkinin verilerini inceledi.<\/li>\n\n\n\n<li><strong>Y\u00f6ntem:<\/strong>\u00a0Ak\u0131ll\u0131 saat verileri ve besin s\u0131kl\u0131\u011f\u0131 anketleri kullan\u0131ld\u0131.<\/li>\n\n\n\n<li><strong>Yay\u0131n:<\/strong>\u00a0Sonu\u00e7lar\u00a0<em>European Journal of Preventive Cardiology<\/em>\u00a0dergisinde yay\u0131mland\u0131.<\/li>\n\n\n\n<li><strong>Not:<\/strong>\u00a0Bu \u00e7al\u0131\u015fma g\u00f6zlemsel bir ara\u015ft\u0131rma olup, ya\u015fam tarz\u0131 ile kalp sa\u011fl\u0131\u011f\u0131 aras\u0131ndaki kesin nedensel ba\u011f\u0131n tam kan\u0131tlanmas\u0131 i\u00e7in ileri m\u00fcdahale denemelerine ihtiya\u00e7 duyuldu\u011fu belirtilmektedir.<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/gazeteoksijen.com\/saglik\/arastirma-ortaya-koydu-geceleri-11-dakika-fazla-uyumak-kalp-krizi-riskini-dusurebilir-271111\">https:\/\/gazeteoksijen.com\/saglik\/arastirma-ortaya-koydu-geceleri-11-dakika-fazla-uyumak-kalp-krizi-riskini-dusurebilir-271111<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ara\u015ft\u0131rmaya g\u00f6re, radikal hayat de\u011fi\u015fiklikleri yerine birka\u00e7 alanda yap\u0131lan minik dokunu\u015flar kardiyovask\u00fcler olay riskini \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015f\u00fcr\u00fcyor. Verilere g\u00f6re riskleri&nbsp;y\u00fczde 10 oran\u0131nda&nbsp;azaltmak i\u00e7in \u015funlar yeterli: %50 Risk Azalt\u0131m\u0131 \u0130\u00e7in &#8220;\u0130deal Re\u00e7ete&#8221; \u00c7al\u0131\u015fma, kalp krizi riskini yar\u0131 yar\u0131ya indirmek i\u00e7in \u015fu \u00fc\u00e7l\u00fc kombinasyonun \u00f6nemine dikkat \u00e7ekiyor: Beslenme D\u00fczeninde Neler Olmal\u0131? Ara\u015ft\u0131rmac\u0131lar, kalp dostu bir beslenme kalitesi [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":3770,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-3767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik-haberleri"],"jetpack_featured_media_url":"https:\/\/odakhaber.site\/wp-content\/uploads\/2026\/04\/bbc-vucudumuzdaki-bakteriler-uyku-kalitesini-etkiliyor-cuy3.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/3767","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3767"}],"version-history":[{"count":1,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/3767\/revisions"}],"predecessor-version":[{"id":3771,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/3767\/revisions\/3771"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/media\/3770"}],"wp:attachment":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}