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strength is one of the best predictors of longevity.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1032981/5446d9b0112c58904495d093c55d4cfc/564x318_1"},"target":"_self","position":"14","reqid":"1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=videoid:3687456867819343035","teaser":[{"list":{"type":"unordered","items":["Bu video, bir sağlık uzmanı tarafından sunulan eğitici bir içeriktir. Konuşmacı kendi deneyimlerini de paylaşarak yaşlanma sürecinde yaşanan sağlık sorunları hakkında bilgi vermektedir.","Video, bacakların gücünün yaşam süresiyle olan bağlantısından başlayarak, yaşlanma sürecinde yaşanan kas kaybı (sarkopeni), tip iki diyabet, periferik nöropati ve diğer bacak sorunlarını detaylı şekilde ele almaktadır. İçerikte yerden kalkma testi gibi yaşlanma sürecini değerlendiren testler gösterilmekte ve ödem sorununa çözüm olarak potasyum tüketimi, düşük karbonhidratlı beslenme ve aralıklı oruç önerileri sunulmaktadır.","Ayrıca videoda nitrik oksit artırmak için egzersiz, güneş ışığı, roka ve pancar gibi besinlerden bahsedilmekte, düzenli egzersiz yapmanın önemi ve günlük hareket miktarını artırmanın faydaları vurgulanmaktadır. Özellikle 50 yaş üstü kişiler için bu sorunların önemi ve önleme yöntemleri hakkında bilgiler sunulmaktadır."]},"endTime":1577,"title":"Yaşlanma Sürecinde Fiziksel Güç ve Sağlık Sorunları","beginTime":0}],"fullResult":[{"index":0,"title":"Bacak Gücünün Önemi","list":{"type":"unordered","items":["Bu video bacakları güçlendirmek için genel geçer bir içerik değil, yaşam süresini uzatmakla ilgili bir konudur.","Bacakların gücü ve taşıma kapasitesi yaşam süresiyle yakından bağlantılıdır ve ne kadar yaşayacağınızı öngörmede en iyi göstergelerden biridir.","Bacaklar vücudunuzda tehlikeli durumlar gelişirken erken uyarı işaretlerini verebilir, bu nedenle yaş ilerledikçe konu daha da önem kazanır."]},"beginTime":0,"endTime":51,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=0&ask_summarization=1"},{"index":1,"title":"Periferik Nöropati ve Diyabet","list":{"type":"unordered","items":["Periferik nöropati genellikle diyabeti olan kişilerde görülür ve kanda uzun süre yüksek seyreden şeker önce damar sistemini yıpratır, ardından sinir sistemine zarar verir.","Diyabette ayak tabanında veya parmak uçlarında uyuşma, ağrı, karıncalanma veya yanma hissi başlar çünkü uzun sinir hattı kalbe daha uzak olduğundan daha az oksijen ve besin alır.","Vücut kan şekerini sıkı kontrol eder, normalde tüm kanda dolaşan şeker miktarı sadece bir çay kaşığı kadar olmalıdır, ancak diyabette bu miktar iki çay kaşığına çıkar."]},"beginTime":51,"endTime":155,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=51&ask_summarization=1"},{"index":2,"title":"Diyabet ve Kan Şekeri","list":{"type":"unordered","items":["Vücut kanda şeker olmasını sevmediği ve bu şekeri uzaklaştırmaya çalıştığı anlamına gelir, ancak kanda iki çay kaşığı düzeyine çıktığında insülinle ilgili bir problem vardır.","Ya insüline karşı direnç o kadar artmıştır ki insülin doğru düzgün çalışamıyordur ya da pankreas aşırı yorulmuştur ve eskisi kadar insülin salgılayamıyordur.","Fazla şeker hem dolaşım hem de sinirler açısından yıkıcıdır ve damar sorunları ortaya çıkar, özellikle ayak tabanında izlerini en belirgin şekilde görürsünüz."]},"beginTime":155,"endTime":203,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=155&ask_summarization=1"},{"index":3,"title":"Ayak Bileği ve Ayakta Ödem","list":{"type":"unordered","items":["Ayak bileğine bastırdığınızda çukur oluşur ve iz kalır, bu çukurlaşan ödem olarak adlandırılır ve önemli bir sorundur.","Çoraplarını çıkardıklarında alt bacak çevresinde belirgin bir çorap izi kalır ve bu dolaşımın bozulduğunu gösterir.","Kanı yeterince dolaştıramadığımız için ayakların en alt kısmına daha az oksijen gider, kan orada göllenir ve birikir, bu da kalbe yük bindirir."]},"beginTime":203,"endTime":273,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=203&ask_summarization=1"},{"index":4,"title":"Kan Dolaşım Sistemi","list":{"type":"unordered","items":["Atardamar sistemi kanı uç noktalara iter, kılcal damarlardan geçer ve toplardamar sistemi kanın tekrar kalbe geri dönüş yoludur.","Eğer kanın ya da sıvının ayağın en alt kısmında birikmesi varsa, bu sistemde bir geri birikme olduğunun göstergesidir.","Bu durumda kalp o direnç ve durgunluğu aşmak için normalden daha fazla çalışmak zorunda kalır, bu durum daha derinde bir problemin olabileceğini gösteren iyi bir işarettir."]},"beginTime":273,"endTime":341,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=273&ask_summarization=1"},{"index":5,"title":"Huzursuz Bacak Sendromu","list":{"type":"unordered","items":["Huzursuz bacak sendromu, bacakların özellikle dinlenme halinde aşırı huzursuz olduğu, genellikle geceleri görülen bir durumdur.","Aşırı miktarda şeker, nişasta ve alkol tüketimi bazı vitaminleri azaltır ve vücutta fazla miktarda laktik asit birikimine yol açabilir.","Bu durum için beslenme değişikliği, B1 vitamini ve magnezyum almak önerilir, ancak uyku eksikliği yaşam süresini kısaltır ve kalp krizi ve inme riskini artırır."]},"beginTime":341,"endTime":444,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=341&ask_summarization=1"},{"index":6,"title":"Derin Ven Trombozu","list":{"type":"unordered","items":["Tromboz kan pıhtısı oluşumu gibidir ve en büyük tehlikelerinden biri bacakta oluşan pıhtının kopup akciğerlere gitmesidir.","Kalp krizi ve inmelerin %90-95'inden fazlasında asıl mesele damarda biriken plaklardan çok pıhtı oluşumudur.","Pıhtı riskini artıran etkenler arasında stres ve yüksek karbonhidratlı beslenme bulunmaktadır."]},"beginTime":444,"endTime":486,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=444&ask_summarization=1"},{"index":7,"title":"Periferik Arter Hastalığı","list":{"type":"unordered","items":["Periferik arter hastalığı sadece kalbin etrafındaki damarlarla sınırlı olmayan, vücudun başka bölgelerindeki atardamarları da etkileyen bir damar hastalığıdır.","Damarın iç yüzeyinde endotel tabakası bulunur ve bu tabakayı sağlıklı tutmak çok önemlidir, bozulursa damarda daralma eğilimi başlar.","Damar sertliği gelişebilir, damarlar daha katı ve esnekliği az bir hale gelir, iltihaplanma süreci tetiklenir ve vücut plak oluşturarak tamir etmeye çalışır."]},"beginTime":486,"endTime":558,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=486&ask_summarization=1"},{"index":8,"title":"Kronik Venöz Yetmezlik","list":{"type":"unordered","items":["Kronik venöz yetmezlik, toplardamarlarda kanın göllenmesini ifade eder ve genellikle hareketsiz yaşamla, yeterince yürümemekle ilişkilidir.","Toplardamarlarda kanın kalbe geri taşınması için kasların çalışması gerekir, ancak yeterince hareket etmeyenlerde venöz sistem yetersiz kalır.","Göllenmiş durgun kan kalbin üzerindeki yükü artırır, bacakların alt kısmında ve ayak bileklerinde küçük lekeler, kahverengiye dönük koyulaşma, kıl dökülmesi, cilt incelmesi ve çukurlaşan ödem görülebilir."]},"beginTime":558,"endTime":626,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=558&ask_summarization=1"},{"index":9,"title":"Sarkopeni ve Yaşlanma","list":{"type":"unordered","items":["Sarkopeni, yaşa bağlı kas kaybıdır ve ölüm riskini öngörmede en güçlü göstergelerden biridir.","Kas dokusu metabolik açıdan çok önemli bir organdır, içinde çok fazla mitokondri bulunur ve şekeri yakıp kullanmanıza yardımcı olur.","Kas kaybı, yaşlanmanın etkisiyle olur ancak kötü beslenme, kofaktör eksiklikleri (magnezyum, D vitamini ve çinko) ve hareketsiz yaşam tarzı da bu durumu hızlandırır."]},"beginTime":627,"endTime":675,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=627&ask_summarization=1"},{"index":10,"title":"Kas Koruma ve Egzersiz","list":{"type":"unordered","items":["Kasınızı korumaya ve sürdürmeye en çok yardımcı olan şey hayvansal proteinle egzersizin birlikte uygulanmasıdır.","Yaşlandıkça başkalarının hatalarından ders çıkarıp düzenli bir egzersiz rutini sürdürmek ve her yıl biraz daha fit olmayı hedeflemek önemlidir.","Yaşlanma sürecinde yapmak istediğimiz şey, bu süreci dengeleyecek bir kondisyon rezervi oluşturmak ve mümkün olduğunca çok kası yaş aldıkça da koruyabilmektir."]},"beginTime":675,"endTime":710,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=675&ask_summarization=1"},{"index":11,"title":"Tip 2 Diyabet ve Beslenme","list":{"type":"unordered","items":["Tip 2 diyabet, periferik nöropati ile bağlantılıdır ve kan şekeri ile ilgili sorunlar arttıkça damarların iç yüzeyinde de problem yaşanır.","Diyabet tanısı alındığında genellikle düşük karbonhidratlı beslenmeye geçmek yerine kan şekerini yönetmek ve bazen glikoz tabletleri vermek tercih edilir.","Tıpta her şey çok bölümlere ayrılmış durumdadır ve kök nedenlere bakmayacak şekilde kurgulanmış gibi görünmektedir."]},"beginTime":710,"endTime":805,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=710&ask_summarization=1"},{"index":12,"title":"Tip 2 Diyabet Tedavisi","list":{"type":"unordered","items":["Tip 2 diyabette düşük karbonhidratlı beslenme ve aralıklı oruç (günde iki öğün hatta bazı durumlarda tek öğün) uygulanmalıdır.","Düşük karbonhidratla tip 2 diyabetin on hafta içinde geriye çevrilebileceğini gösteren güçlü araştırmalar vardır.","Periferik nöropati varsa (ayak tabanında veya parmak uçlarında uyuşma, yanma, karıncalanma gibi şikayetler) ben fotiamin ve alfa lipoik asit takviyeleri sinirleri toparlamaya yardımcı olabilir."]},"beginTime":805,"endTime":878,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=805&ask_summarization=1"},{"index":13,"title":"Lenf Sistemi ve Toplardamarlar","list":{"type":"unordered","items":["Hareketsiz yaşayan çoğu kişide alt ekstremitelerde (bacaklarda) sıvı birikmesi görülür çünkü toplardamar sisteminde kanın kalbe dönüşü hareket ve egzersizle daha iyi gerçekleşir.","Soleus kası (baldır kas grubunun bir parçası) çok özel bir kasdır ve \"soleus push-up\" adı verilen egzersizle kan şekeri ve dolaşım üzerinde ciddi derecede etkili sonuçlar oluşabilir.","Soleus kası, bacaklarda biriken kanı yukarı kalbe doğru geri pompalamaya yardımcı olur, kalbin yükünü azaltır ve baldırında adeta ikinci bir kalp gibi çalışır."]},"beginTime":878,"endTime":947,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=878&ask_summarization=1"},{"index":14,"title":"Soleus Push-Up Egzersizi","list":{"type":"unordered","items":["Soleus push-up egzersizinde ayak bileği eklemi düzleştirilir ve ayak tabanının ön kısmına hafif bir baskı uygulanır.","Hareket yumuşak ve akıcı şekilde dinamik olarak yapılmalıdır, hızı kişiden kişiye değişebilir ama asıl istenen şey hareketin akışkan olmasıdır.","Kaslar dinlenme halinde enerjinin yalnızca yaklaşık %15'ini tüketirken, beyin dinlenirken enerjinin yaklaşık %20'sini tüketir."]},"beginTime":947,"endTime":1083,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=947&ask_summarization=1"},{"index":15,"title":"Sarkopeni Testi","list":{"type":"unordered","items":["Sarkopeni, yaş ilerledikçe kasların giderek küçülmesi ve buna bağlı olarak güç kaybının artmasıyla ortaya çıkan bir durumdur.","Otur kalk testi, uzun yaşamla ilişkilendirilen bir testtir ve kaygan olmayan bir zeminde yapılmalıdır.","Testte önce yere oturur pozisyona inilir, sonra kollar kullanmadan ayağa kalkmaya çalışılır."]},"beginTime":1083,"endTime":1118,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=1083&ask_summarization=1"},{"index":16,"title":"Yerden Kalkma Testi ve Egzersizler","list":{"type":"unordered","items":["Yerden kontrollü ve akıcı bir şekilde kalkabilme, genel kuvvet, karın, bel çevresi ve kalça gücünün iyi olduğunu gösterir.","Test için önce bacakları çapraz yaparak oturabilme, sonra bacaklardan birini altından geçirip elleri kullanmadan ayağa kalkabilme denenebilir.","Eğer bu zorlayıcıysa, squat (derin çömelme) çalışması yapılabilir; başlangıçta destek olarak kutu, yoga bloğu veya kitap kullanılabilir."]},"beginTime":1121,"endTime":1243,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=1121&ask_summarization=1"},{"index":17,"title":"Kalça Hareketleri ve Alternatif Çözümler","list":{"type":"unordered","items":["Hip switch (kalça geçişleri) hareketi, kalçada incelik, çeviklik ve hareketlilik kazandırır.","İlk aşamada geriye yaslanarak ileri geri, sağa sola geçiş yapılabilir, sonra eller destek için kullanılabilir ve en son aşamada daha dik durarak yapılabilir.","Eğer elleri kullanmadan kalkmak zorluysa, momentumu devam ettirerek diz üzerine gelip oradan kalkma da bir seçenek olabilir."]},"beginTime":1243,"endTime":1312,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=1243&ask_summarization=1"},{"index":18,"title":"Ödem ve Potasyum","list":{"type":"unordered","items":["Ödem, kanın ve sıvının vücudun alt kısmında birikmesi durumudur ve bunu baldırdaki soleus hareketiyle, yürüyüşle ve egzersizle tekrar yukarı doğru pompalamak gerekir.","Potasyum, sodyumu dengeleme ve fazla sıvıyı dışarı atma konusunda etkilidir, doğal bir idrar söktürücü gibi çalışır ve günlük 4700 miligram potasyuma ihtiyaç vardır.","Potasyum böbreğe zararlıdır düşüncesi efsanedir, ileri evre böbrek hastalığı olmayanlar için potasyumu artırmak fazla sıvının atılmasına yardımcı olabilir."]},"beginTime":1312,"endTime":1397,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=1312&ask_summarization=1"},{"index":19,"title":"Nitrik Oksit ve Beslenme","list":{"type":"unordered","items":["Nitrik oksit, damarların iç yüzünü oluşturan endotelyal tabakayı destekleyen, damarların gevşemesine ve genişlemesine yardımcı olan bir bileşiktir.","Nitrik oksiti artırmak için egzersiz, güneş, kızılötesi ışınlar, UV, burundan nefes alma, daha fazla D vitamini ve nitrat içeren besinler (roka, pancar) kullanılabilir.","Nitrik oksidi azaltan şeyler: sigara, hava kirliliği, stres, fazla hareketsizlik, alkol, rafine karbonhidratlar, şeker, PPI'lar ve ağız gargaralarıdır."]},"beginTime":1397,"endTime":1501,"href":"/video/preview/3687456867819343035?parent-reqid=1769016487456085-9269335142865774647-balancer-l7leveler-kubr-yp-sas-35-BAL&text=BERG&t=1397&ask_summarization=1"},{"index":20,"title":"Düzenli Egzersiz ve Yaşam Tarzı Değişiklikleri","list":{"type":"unordered","items":["Düzenli ve istikrarlı egzersiz önemlidir, gün içine yayılmış mikro egzersizler bile toplamda daha uzun bir egzersize denk etki oluşturabilir.","Asansörle merdiven arasında merdiven tercih edilmeli, bilgisayar başında sık sık ara verilip kısa hareket arası yapılmalıdır.","Egzersizin toparlanma kısmı uykuda olur, bu nedenle yeterli uykuyla 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