{"id":39738,"date":"2026-07-25T13:23:16","date_gmt":"2026-07-25T10:23:16","guid":{"rendered":"https:\/\/www.merceknet.com\/tr\/?p=39738"},"modified":"2026-07-25T13:23:16","modified_gmt":"2026-07-25T10:23:16","slug":"ac-degilken-yemek-yemenin-nedeni-duygusal-aclik-olabilir-uykusuzluk-gunde-yuzlerce-ek-kaloriye-yol-acabiliyor","status":"publish","type":"post","link":"https:\/\/www.merceknet.com\/tr\/2026\/07\/25\/ac-degilken-yemek-yemenin-nedeni-duygusal-aclik-olabilir-uykusuzluk-gunde-yuzlerce-ek-kaloriye-yol-acabiliyor\/","title":{"rendered":"A\u00e7 de\u011filken yemek yemenin nedeni duygusal a\u00e7l\u0131k olabilir: Uykusuzluk g\u00fcnde y\u00fczlerce ek kaloriye yol a\u00e7abiliyor"},"content":{"rendered":"

Uyar\u0131:<\/strong> Bu haber, yeme bozuklu\u011fu riski ta\u015f\u0131yan ki\u015filer i\u00e7in tetikleyici olabilir. Yeme davran\u0131\u015f\u0131n\u0131z g\u00fcnl\u00fck hayat\u0131n\u0131z\u0131 etkiliyor, kontrol kayb\u0131 veya yo\u011fun su\u00e7luluk duygusuna yol a\u00e7\u0131yorsa aile hekimi ya da ruh sa\u011fl\u0131\u011f\u0131 uzman\u0131ndan destek al\u0131nmas\u0131 \u00f6nerilir.<\/p>\n

Bir paket bisk\u00fcviyi fiziksel olarak a\u00e7 olmad\u0131\u011f\u0131n\u0131z halde bitirmek, san\u0131ld\u0131\u011f\u0131ndan daha yayg\u0131n bir davran\u0131\u015f. \u201cDuygusal yeme\u201d olarak tan\u0131mlanan bu durum yaln\u0131zca \u00fczg\u00fcnken teselli bulmak veya mutlu bir an\u0131 yiyecekle kutlamakla s\u0131n\u0131rl\u0131 de\u011fil.<\/p>\n

Stres, can s\u0131k\u0131nt\u0131s\u0131, yaln\u0131zl\u0131k, yorgunluk ve uykusuzluk da ki\u015finin a\u00e7 olmad\u0131\u011f\u0131 halde yemek yemesine neden olabiliyor. Ara\u015ft\u0131rmalar, yeterince uyumayan ki\u015filerin ertesi g\u00fcn fark\u0131nda olmadan y\u00fczlerce ek kalori t\u00fcketebildi\u011fini g\u00f6steriyor.<\/p>\n

Duygusal yemenin 5 \u00f6nemli belirtisi<\/strong><\/span><\/h2>\n

A\u00e7l\u0131k hissi yerine duygular\u0131n y\u00f6nlendirdi\u011fi yeme davran\u0131\u015f\u0131nda baz\u0131 ortak belirtiler \u00f6ne \u00e7\u0131k\u0131yor:<\/p>\n

    \n
  • Belirli ve rahatlat\u0131c\u0131 yiyeceklere kar\u015f\u0131 yo\u011fun istek duymak<\/li>\n
  • Yava\u015f yava\u015f geli\u015fen fiziksel a\u00e7l\u0131\u011f\u0131n aksine, aniden yemek istemek<\/li>\n
  • Stresli, yaln\u0131z veya s\u0131k\u0131lm\u0131\u015f hissedildi\u011finde yiyece\u011fe y\u00f6nelmek<\/li>\n
  • A\u00e7 olunmad\u0131\u011f\u0131 halde yemek ya da tok olunsa bile doymam\u0131\u015f hissetmek<\/li>\n
  • Yemekten sonra su\u00e7luluk, utan\u00e7 veya pi\u015fmanl\u0131k ya\u015famak<\/li>\n<\/ul>\n

    Bu belirtilerin zaman zaman g\u00f6r\u00fclmesi tek ba\u015f\u0131na bir yeme bozuklu\u011fu anlam\u0131na gelmiyor. Ancak s\u0131kla\u015fmas\u0131 ve ki\u015finin hayat\u0131n\u0131 etkilemesi halinde profesyonel de\u011ferlendirme gerekebiliyor.<\/p>\n

    Stres v\u00fccudu h\u0131zl\u0131 enerji aray\u0131\u015f\u0131na y\u00f6neltiyor<\/strong><\/span><\/h2>\n

    Doktor ve ki\u015fisel antren\u00f6r Aishah Muhammad, insan bedeninin farkl\u0131 stres kaynaklar\u0131 aras\u0131nda ayr\u0131m yapmakta zorlanabildi\u011fini belirtiyor.<\/p>\n

    Muhammad, \u201cV\u00fccudumuz, bir aslan taraf\u0131ndan kovalanman\u0131n yaratt\u0131\u011f\u0131 stresle i\u015f yerindeki teslim tarihlerinin olu\u015fturdu\u011fu stres aras\u0131ndaki fark\u0131 anlayamaz\u201d de\u011ferlendirmesinde bulunuyor.<\/p>\n

    Stres an\u0131nda beden, tehlikeye kar\u015f\u0131 sava\u015fmak veya ka\u00e7mak i\u00e7in h\u0131zl\u0131 bi\u00e7imde enerji elde etmeye \u00e7al\u0131\u015f\u0131yor. Bu nedenle ki\u015filer \u015feker ve karbonhidrat a\u00e7\u0131s\u0131ndan zengin, kolay sindirilen yiyeceklere daha fazla y\u00f6nelebiliyor.<\/p>\n

    \u00c7ikolata, cips, bisk\u00fcvi ve paket servis \u00fcr\u00fcnleri bu d\u00f6nemde daha cazip hale gelebiliyor.<\/p>\n

    Can s\u0131k\u0131nt\u0131s\u0131nda ama\u00e7 a\u00e7l\u0131\u011f\u0131 gidermek de\u011fil<\/strong><\/span><\/h2>\n

    Can s\u0131k\u0131nt\u0131s\u0131 da daha az dengeli yiyecek se\u00e7imleriyle ili\u015fkilendirilen yayg\u0131n tetikleyiciler aras\u0131nda bulunuyor.<\/p>\n

    Ki\u015fi bu durumda fiziksel a\u00e7l\u0131\u011f\u0131 gidermekten \u00e7ok dikkatini ba\u015fka bir y\u00f6ne \u00e7evirmek, zaman ge\u00e7irmek veya k\u0131sa s\u00fcreli bir haz ya\u015famak amac\u0131yla yemek yiyebiliyor.<\/p>\n

    Bu nedenle yiyece\u011fe uzanmadan \u00f6nce hissedilen d\u00fcrt\u00fcn\u00fcn a\u00e7l\u0131ktan m\u0131, yoksa s\u0131k\u0131lmaktan m\u0131 kaynakland\u0131\u011f\u0131n\u0131 sorgulamak \u00f6nemli g\u00f6r\u00fcl\u00fcyor.<\/p>\n

    Uykusuzluk daha fazla yemeye neden olabiliyor<\/strong><\/span><\/h2>\n

    Yetersiz uyku, enerji seviyesinin d\u00fc\u015fmesine ve duygular\u0131 d\u00fczenlemenin zorla\u015fmas\u0131na yol a\u00e7abiliyor. Ki\u015fi uyan\u0131k kalmak ve kendisini daha enerjik hissetmek i\u00e7in karbonhidrat gibi h\u0131zl\u0131 enerji kaynaklar\u0131n\u0131 tercih edebiliyor.<\/p>\n

    Ara\u015ft\u0131rmalar, uykusuz kal\u0131nan g\u00fcnlerde iyi uyunan d\u00f6nemlere k\u0131yasla yakla\u015f\u0131k 400 kalori daha fazla<\/strong> t\u00fcketilebildi\u011fini g\u00f6steriyor.<\/p>\n

    Diyetisyen Sophie Medlin, \u201cUykulu olmak a\u00e7l\u0131k hormonlar\u0131n\u0131 da art\u0131r\u0131yor\u201d diyerek s\u00fcrekli yedi saatten az uyuman\u0131n yeme iste\u011fini g\u00fc\u00e7lendirebilece\u011fini belirtiyor.<\/p>\n

    Duygusal yeme nas\u0131l bir d\u00f6ng\u00fcye d\u00f6n\u00fc\u015f\u00fcyor?<\/strong><\/span><\/h2>\n

    \u0130ngiltere Ulusal Sa\u011fl\u0131k Sistemi NHS\u2019e g\u00f6re duygusal yeme, zaman i\u00e7inde tekrarlayan bir d\u00f6ng\u00fcye d\u00f6n\u00fc\u015febiliyor.<\/p>\n

    S\u00fcre\u00e7 genellikle \u015f\u00f6yle ilerliyor:<\/p>\n

      \n
    1. Ki\u015fi \u00fczg\u00fcn, yaln\u0131z, s\u0131k\u0131lm\u0131\u015f, stresli veya a\u015f\u0131r\u0131 heyecanl\u0131 hissediyor.<\/li>\n
    2. Bu duygu, yeme davran\u0131\u015f\u0131n\u0131 tetikliyor.<\/li>\n
    3. Yemek k\u0131sa s\u00fcreli rahatlama sa\u011fl\u0131yor.<\/li>\n
    4. Ard\u0131ndan su\u00e7luluk veya utan\u00e7 hissediliyor.<\/li>\n
    5. Bu olumsuz duygular ki\u015fiyi yeniden yemek yemeye y\u00f6neltebiliyor.<\/li>\n<\/ol>\n

      Uzmanlar, bu d\u00f6ng\u00fcn\u00fcn k\u0131r\u0131labilmesi i\u00e7in yeme davran\u0131\u015f\u0131n\u0131 tetikleyen duygular\u0131n fark edilmesinin \u00f6nemli oldu\u011funu vurguluyor.<\/p>\n

      \u201c\u00dc\u00e7 F\u201d y\u00f6ntemi yard\u0131mc\u0131 olabilir<\/strong><\/span><\/h2>\n

      \u201cFeel Great Lose Weight\u201d ve \u201cThe Stress Solution\u201d kitaplar\u0131n\u0131n yazar\u0131 Dr. Rangan Chatterjee, duygusal yeme iste\u011fiyle ba\u015fa \u00e7\u0131kmak i\u00e7in \u201c\u00dc\u00e7 F\u201d olarak adland\u0131rd\u0131\u011f\u0131 y\u00f6ntemi \u00f6neriyor.<\/p>\n

      Feel \u2013 Hisset<\/strong><\/span><\/h3>\n

      Yemek yeme iste\u011fi geldi\u011finde k\u0131sa bir s\u00fcre durarak \u201cGer\u00e7ekten a\u00e7 m\u0131y\u0131m, yoksa s\u0131k\u0131lm\u0131\u015f, yaln\u0131z veya stresli miyim?\u201d sorusunu sorun.<\/p>\n

      Fiziksel a\u00e7l\u0131k varsa yemek yenebilir. Ancak d\u00fcrt\u00fcn\u00fcn bir duygudan kaynakland\u0131\u011f\u0131 fark edilirse sonraki a\u015famaya ge\u00e7ilebilir.<\/p>\n

      Feed \u2013 Besle<\/strong><\/span><\/h3>\n

      Se\u00e7ilen yiyece\u011fin hissedilen duyguyu nas\u0131l etkiledi\u011fini de\u011ferlendirin.<\/p>\n

      Yemek sizi ger\u00e7ekten daha iyi mi hissettiriyor, k\u00f6t\u00fcle\u015ftiriyor mu, yoksa duygunuzda hi\u00e7bir de\u011fi\u015fiklik olu\u015fturmuyor mu? Bu sorgulama, otomatik yeme davran\u0131\u015f\u0131n\u0131n fark edilmesini sa\u011flayabiliyor.<\/p>\n

      Find \u2013 Bul<\/strong><\/span><\/h3>\n

      Hissedilen duyguyla ba\u015fa \u00e7\u0131kmak i\u00e7in yiyecek d\u0131\u015f\u0131ndaki bir y\u00f6ntemi deneyin.<\/p>\n

      Y\u00fcr\u00fcy\u00fc\u015f yapmak, egzersiz veya yoga, du\u015f ya da banyo yapmak, uyumak, bir arkada\u015fla konu\u015fmak, g\u00fcnl\u00fck tutmak ve nefes egzersizleri alternatifler aras\u0131nda yer al\u0131yor.<\/p>\n

      Neden \u00f6zellikle \u015fekerli ve ya\u011fl\u0131 yiyecekler tercih ediliyor?<\/strong><\/span><\/h2>\n

      Britanya Diyetisyenler Derne\u011fi, duygusal yeme s\u0131ras\u0131nda insanlar\u0131n rahatlamak i\u00e7in \u00e7o\u011funlukla meyve yerine ya\u011f ve \u015feker oran\u0131 y\u00fcksek \u00fcr\u00fcnlere y\u00f6neldi\u011fini belirtiyor.<\/p>\n

      Bu t\u00fcr yiyecekler, beynin \u00f6d\u00fcl ve haz sistemiyle ili\u015fkili dopamin \u00fcretimini daha g\u00fc\u00e7l\u00fc bi\u00e7imde uyarabiliyor. Ancak bu yiyecekler s\u0131k t\u00fcketildik\u00e7e ayn\u0131 haz duygusunu olu\u015fturabilmek i\u00e7in daha fazla miktara ihtiya\u00e7 duyulabiliyor.<\/p>\n

      Psikolog Dr. Douglas Lisle, haz merkezlerinin s\u00fcrekli uyar\u0131lmas\u0131n\u0131n ki\u015fiyi daha fazla yeme iste\u011finin ya\u015fand\u0131\u011f\u0131 bir d\u00f6ng\u00fcye sokabilece\u011fini ifade ediyor.<\/p>\n

      Duygusal yeme her zaman sa\u011fl\u0131ks\u0131z m\u0131?<\/strong><\/span><\/h2>\n

      Uzmanlara g\u00f6re duygularla ba\u011flant\u0131l\u0131 her yeme davran\u0131\u015f\u0131 problem olarak de\u011ferlendirilmemeli.<\/p>\n

      Film izlerken sevilen bir yiyece\u011fi t\u00fcketmek, aileyle birlikte yemek haz\u0131rlamak veya hamur i\u015fi pi\u015firmek olumlu ve sosyal bir deneyime d\u00f6n\u00fc\u015febiliyor.<\/p>\n

      Beslenme uzman\u0131 Rachael Hartley, yiyece\u011fin belirli bir niyetle ve fark\u0131ndal\u0131kla t\u00fcketilmesi halinde ki\u015finin hem yemekten hem de ya\u015fad\u0131\u011f\u0131 deneyimden daha fazla keyif alabilece\u011fini s\u00f6yl\u00fcyor.<\/p>\n

      Ancak yiyeceklerin sorunlar\u0131 nadiren \u00e7\u00f6zd\u00fc\u011f\u00fcn\u00fc belirten Hartley, yeme davran\u0131\u015f\u0131n\u0131n zor duygularla ba\u015f etmek i\u00e7in kullan\u0131lan tek y\u00f6ntem haline gelmemesi gerekti\u011fini vurguluyor.<\/p>\n

      Duygusal yeme iste\u011fine kar\u015f\u0131 neler yap\u0131labilir?<\/strong><\/span><\/h2>\n

      Uzmanlar, duygusal yeme davran\u0131\u015f\u0131n\u0131 azaltmak i\u00e7in \u015fu \u00f6nerilerde bulunuyor:<\/p>\n

        \n
      • Her gece en az yedi saat uyumaya \u00f6ncelik verin.<\/li>\n
      • Uzun s\u00fcre a\u00e7 kalmamak i\u00e7in d\u00fczenli ve dengeli \u00f6\u011f\u00fcnler t\u00fcketin.<\/li>\n
      • Yemek iste\u011fini tetikleyen olaylar\u0131 ve duygular\u0131 not edin.<\/li>\n
      • Yemek s\u0131ras\u0131nda ekranlardan uzakla\u015f\u0131p bilin\u00e7li beslenmeyi deneyin.<\/li>\n
      • Y\u00fcr\u00fcy\u00fc\u015f, sohbet, nefes egzersizi ve g\u00fcnl\u00fck tutma gibi alternatifler geli\u015ftirin.<\/li>\n
      • Yeme davran\u0131\u015f\u0131n\u0131n ard\u0131ndan kendinizi sert bi\u00e7imde ele\u015ftirmeyin.<\/li>\n
      • Su\u00e7luluk ve utan\u00e7 yerine, davran\u0131\u015f\u0131n hangi duygudan kaynakland\u0131\u011f\u0131n\u0131 anlamaya \u00e7al\u0131\u015f\u0131n.<\/li>\n<\/ul>\n

        Uzmanlar, zaman zaman duygusal nedenlerle yemek yemenin normal oldu\u011funu belirtiyor. Temel ama\u00e7 bu davran\u0131\u015f\u0131 tamamen ortadan kald\u0131rmak de\u011fil; yeme\u011fin stres, yaln\u0131zl\u0131k veya can s\u0131k\u0131nt\u0131s\u0131yla ba\u015fa \u00e7\u0131kman\u0131n ba\u015fl\u0131ca yolu haline geldi\u011fi anlar\u0131 fark ederek daha yararl\u0131 y\u00f6ntemler geli\u015ftirmek.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Fiziksel olarak a\u00e7 olunmad\u0131\u011f\u0131 halde at\u0131\u015ft\u0131rma iste\u011fi duymak; stres, yaln\u0131zl\u0131k, can s\u0131k\u0131nt\u0131s\u0131 ve yetersiz uyku gibi bir\u00e7ok etkenden kaynaklanabiliyor. Uzmanlar, zaman zaman rahatlamak amac\u0131yla yemek yemenin normal oldu\u011funu ancak bu davran\u0131\u015f\u0131n zor duygularla ba\u015f etmenin temel yoluna d\u00f6n\u00fc\u015fmesi halinde ki\u015finin fiziksel ve psikolojik sa\u011fl\u0131\u011f\u0131n\u0131 olumsuz etkileyebilece\u011fini belirtiyor.<\/p>\n","protected":false},"author":6,"featured_media":39739,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[9626,6487,13091],"class_list":["post-39738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-uykusuzluk","tag-yeme-bozuklugu","tag-yemek"],"yoast_head":"\nA\u00e7 de\u011filken yemek yemenin nedeni duygusal a\u00e7l\u0131k olabilir: Uykusuzluk g\u00fcnde y\u00fczlerce ek kaloriye yol a\u00e7abiliyor - Merceknet Haber<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.merceknet.com\/tr\/2026\/07\/25\/ac-degilken-yemek-yemenin-nedeni-duygusal-aclik-olabilir-uykusuzluk-gunde-yuzlerce-ek-kaloriye-yol-acabiliyor\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A\u00e7 de\u011filken yemek yemenin nedeni duygusal a\u00e7l\u0131k olabilir: Uykusuzluk g\u00fcnde y\u00fczlerce ek kaloriye yol a\u00e7abiliyor - Merceknet Haber\" \/>\n<meta property=\"og:description\" content=\"Fiziksel olarak a\u00e7 olunmad\u0131\u011f\u0131 halde at\u0131\u015ft\u0131rma iste\u011fi duymak; stres, yaln\u0131zl\u0131k, can s\u0131k\u0131nt\u0131s\u0131 ve yetersiz uyku gibi bir\u00e7ok etkenden kaynaklanabiliyor. 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