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Kemik Kütlesi:
,FNJLMFSJNJ[WàDVEVNV[VOEJļFSPSHBOMBSHJCJEPļBMZFOJMFNFZQSBONBWFZBŗMBONBTàSFÎ-
MFSJOFNBSV[EVS,FNJLLàUMFTJÎPDVLZBŗUBÎPLI[MBHFMJŗJSWFJMFZBŗBLBEBSHFMJŗJNJOJO
FOàTUOPLUBTOBVMBŗSČMFSJZBŗMBSEBLFNJLLàUMFTJTPOSBUFLSBSCJSB[B[BMS4BļMLMCJSCFTMFONF
Ú[FMMJLMF,BMTJZVNWF%7JUBNJOJWFEà[FOMJCFEFOTFMIBSFLFUJMFCVHFSJMFNFZFLBSŗCJSQBSÎB
FULJFEFCJMJSTJOJ[)FEFGMJCJSŗFLJMEFLBTZBQNBZMBLFNJLJTLFMFOJ[JOTBļMBNMMļOFLPMBSBLHàÎ-
lendirebilirsiniz.
#VUBSUOOLFNJļJOLBMTJZVNNJLUBSOÎLBSNBEļOBCJMBLJTLFNJļJOUàNCJMFŗFOMFSJOJOJOPSHBOJL
maddeler, anoragik maddeler ve su) ağırlığını belirlediğine dikkat ediniz.
Dikkat: -àUGFOLFNJLLàUMFTJOJMBLJOLFNJLZPļVOMVļVZMBLBSŗUSNBZO[,FNJLZPļVOMVļVZBMO[
tıbbi tahkikatlarla (örn. Bilgisayar tomografisi, ültrason) belirlenebilir. Bu nedenle, kemik sertliğin-
EFLJWFLFNJLUFLJEFļJŗJNMFSJOÚSO0TUFPQPSP[TPOVÎMBSCVUBSUJMFNàNLàOEFļJMEJS
,FNJLLàUMFTJÎPLOBEJSFULJMFOJSBNBFULJMFZFOGBLUÚSMFS"ļSML#PZ:Bŗ$JOTJZFUEBIJMJOEF
önemsiz oranda salınır.
BMR:
Bazal metabolik oran (BMR = Basal Metabolic Rate), vücudun tamamen dinlenmesi sırasında temel
fonksiyonlarını yürütebilmesi için gereksinim duyduğu enerji miktarıdır (örn. 24 saat yatakta yatılırsa).
#VEFļFSCBŗMDBBļSMLWàDVUCàZàLMàļàWFZBŗBCBļMES5BOUBSUTOEBPLDBM(àOCJSJNJOEF
HÚTUFSJMJSWFCJMJNTFMPMBSBLLBCVMHÚSNàŗ)BSSJT#FOFEJDU'PSNàMàBSBDMļZMBIFTBQMBOS
Bu enerji miktarına vücudunuzun kesinlikle ihiyacı vardır ve besin olarak vücuda tekrar sağlanma-
lıdır. Uzun süre vücudunuza daha az enerji aldığınızda bu sağlığa zararlı etki yapabilir.
".3
Aktif metabolik oran (AMR = Aktive Metabolic Rate), vücudun aktif durumda iken günlük tükettiği
enerji miktarıdır. Bir insanın enerji tüketimi, gittikçe çoğalan bedensel etkinlikle artar ve tanı tartı-
TOEBHJSJMNJŗIBSFLFUMJMJLEFSFDFTJà[FSJOEFOCFMJSMFOJS
Güncel ağırlığı korumak için, tüketilen enerji yiyecek ve içecek olarak vücuda uygun olarak geri
TBļMBONBMES6[VODBCJSTàSFUàLFUJMFOEFOEBIBB[FOFSKJBMONŗTBWàDVUCBŗMDBEFQPMBONŗ
ZBļSFTFSWMFSJOEFOCVGBSLLBQBUSLJMPLBZCPMVŗVS#VOVOBLTJOFV[VODBCJSTàSFIFTBQMBOBO
UPQMBNFOFSKJPSBOOEBO".3EBIBGB[MBFOFSKJBMONŗTBWàDVUFOFSKJGB[MBMļOZBLBNB[GB[MB-
lık yağ olarak depolanır ve kilo alınır.
Sonuçların zamanla ilișkisi
Yalnız uzun vadeli eğilimin önemli olduğuna dikkat ediniz. Birkaç gün içersinde kısa sürede geli-
ŗFOBļSMLLJMPTBQNBMBSÎPļVOMVLMBZBMO[TWLBZCOFEFOJZMFEJS
4POVÎMBSOZPSVNVBŗBļEBCFMJSUJMFOMFSJOEFļJŗJNMFSFHÚSFCFMJSMFOJS
5PQMBNBļSMLWFWàDVUZBļWàDVUTVZVWFLBTQBZMBSOOZà[EFTJWFEFCVEFļJŗJNMFSJOIBOHJ[B-
NBOEJMJNJOFHÚSFHFSÎFLMFŗUJļJEJS#JSLBÎHàOJÎFSJTJOEFPMBOI[MEFļJŗJNMFSJPSUBWBEFMJEFļJŗJN-
MFSEFOIBGUBMBSEBIJMJOEFWFV[VOWBEFMJEFļJŗJNMFSEFOBZMBSEBIJMJOEFBZSUFUNFLHFSFLJS
0SUBWFV[VOWBEFMJEFļJŗJNMFSZBļWFLBTPSBOMBSOEBJÎFSJTJOFBMBCJMJSJLFOLTBWBEFMJBļSML
LJMPEFļJŗJNMFSJOJOOFSFEFZTFJTUJTOBT[PMBSBLTVNJLUBSOEBLJEFļJŗJLMJļJHÚTUFSEJļJUFNFMLVSBM
olarak geçerli olabilir.
t"ļSMLUBLTBWBEFMJPMBSBLB[BMNBPMVSCVOVOMBCFSBCFSWàDVUUBLJZBļPSBOBSUBSWFZBBZO
LBMSTBP[BNBOZBMO[TVLBZCFUNJŗTJOJ[EJSÚSOCJSBOUSFONBOEBOTBVOBEBOWFZBTBEFDF
hızlı kilo vermekle sınırlı olan bir rejimden sonra.
t"ļSMLPSUBWBEFMJPMBSBLBSUBSWFWàDVUUBLJZBļPSBOB[BMSWFZBBZOLBMSTBCVOMBSOBLTJOFP
[BNBOEFļFSMJLBTLàUMFTJPMVŗUVSNVŗPMBCJMJSTJOJ[
"ļSMLWFWàDVUZBļQBZBZOBOEBB[BMSTBSFKJNJOJ[JŗMFWJOJZFSJOFHFUJSJZPSEFNFLUJSZBļLàUMFTJ
50


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