{"id":2916,"date":"2024-08-10T23:32:08","date_gmt":"2024-08-10T20:32:08","guid":{"rendered":"https:\/\/blog.drbakan.com\/?p=2916"},"modified":"2024-08-11T11:40:42","modified_gmt":"2024-08-11T08:40:42","slug":"makro-besinlerin-denge-oyunu","status":"publish","type":"post","link":"https:\/\/drbakan.com\/blog\/makro-besinlerin-denge-oyunu\/","title":{"rendered":"Makro Besinlerin Dengesi"},"content":{"rendered":"\n

Sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 ve fit bir v\u00fccut i\u00e7in dengeli beslenme \u015fartt\u0131r. Makro besinler – karbonhidratlar, proteinler ve ya\u011flar – bu dengeyi sa\u011flamada kilit rol oynar. Peki, fitness hedeflerimiz i\u00e7in bu besinlerin nas\u0131l bir \u00f6nemi var? Son 10 y\u0131lda yay\u0131nlanm\u0131\u015f t\u0131bbi meta-analizler ve randomize kontroll\u00fc \u00e7al\u0131\u015fmalara dayanarak, makro besinlerin g\u00fcc\u00fcn\u00fc ve do\u011fru dengenin nas\u0131l sa\u011flanabilece\u011fini ke\u015ffedece\u011fiz.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Karbonhidratlar<\/h3>\n\n\n\n

Karbonhidratlar, v\u00fccudumuzun ana enerji kayna\u011f\u0131d\u0131r. Egzersiz s\u0131ras\u0131nda ihtiya\u00e7 duydu\u011fumuz enerjiyi sa\u011flarlar. 2016 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, karbonhidrat al\u0131m\u0131n\u0131n spor performans\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 ve dayan\u0131kl\u0131l\u0131\u011f\u0131 destekledi\u011fini g\u00f6stermi\u015ftir (Burke ve arkada\u015flar\u0131, 2016). Ancak, karbonhidrat al\u0131m\u0131n\u0131n t\u00fcr\u00fc ve miktar\u0131 da \u00f6nemlidir.<\/p>\n\n\n\n

Karbonhidrat T\u00fcrleri<\/h3>\n\n\n\n

1. Basit Karbonhidratlar:<\/strong> \u015eeker ve i\u015flenmi\u015f g\u0131dalarda bulunur. H\u0131zl\u0131 enerji sa\u011flarlar ama kan \u015fekerini h\u0131zla y\u00fckseltip d\u00fc\u015f\u00fcrebilirler.<\/p>\n\n\n\n

2. Kompleks Karbonhidratlar: <\/strong>Tam tah\u0131llar, sebzeler ve meyvelerde bulunur. Daha yava\u015f sindirilir ve daha uzun s\u00fcre enerji sa\u011flarlar.<\/p>\n\n\n\n

Egzersiz \u00f6ncesi ve sonras\u0131 kompleks karbonhidratlar\u0131n tercih edilmesi, enerji seviyelerini dengede tutmak i\u00e7in \u00f6nerilir.<\/p>\n\n\n\n

Proteinler:<\/h3>\n\n\n\n

Proteinler, kaslar\u0131n onar\u0131m\u0131 ve b\u00fcy\u00fcmesi i\u00e7in gereklidir. 2018 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, y\u00fcksek proteinli diyetlerin kas k\u00fctlesini art\u0131rd\u0131\u011f\u0131n\u0131 ve ya\u011f kayb\u0131n\u0131 destekledi\u011fini ortaya koymu\u015ftur (Morton ve arkada\u015flar\u0131, 2018). Bu nedenle, \u00f6zellikle diren\u00e7 antrenman\u0131 yapan bireyler i\u00e7in protein al\u0131m\u0131 kritik \u00f6neme sahiptir.<\/p>\n\n\n\n

Protein Kaynaklar\u0131<\/h3>\n\n\n\n

1. Hayvansal Proteinler: <\/strong>Et, tavuk, bal\u0131k, yumurta ve s\u00fct \u00fcr\u00fcnleri. Tam protein kaynaklar\u0131d\u0131r ve t\u00fcm gerekli amino asitleri i\u00e7erirler.<\/p>\n\n\n\n

2. Bitkisel Proteinler:<\/strong> Baklagiller, kuruyemi\u015fler ve tofu. Tam protein olmasalar da, do\u011fru kombinasyonlarla gerekli amino asitleri sa\u011flayabilirler.<\/p>\n\n\n\n

Protein al\u0131m\u0131, antrenman sonras\u0131 kas onar\u0131m\u0131 ve b\u00fcy\u00fcmesi i\u00e7in \u00f6nemlidir. Bu nedenle, her \u00f6\u011f\u00fcnde yeterli miktarda protein t\u00fcketmek faydal\u0131d\u0131r.<\/p>\n\n\n\n

Ya\u011flar: Enerji Deposu ve H\u00fccre Sa\u011fl\u0131\u011f\u0131<\/h3>\n\n\n\n

Ya\u011flar, enerji depolaman\u0131n yan\u0131 s\u0131ra, hormon \u00fcretimi ve h\u00fccre sa\u011fl\u0131\u011f\u0131 i\u00e7in de gereklidir. 2015 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, dengeli ya\u011f al\u0131m\u0131n\u0131n kalp sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirdi\u011fini ve iltihaplanmay\u0131 azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir (Siri-Tarino ve arkada\u015flar\u0131, 2015).<\/p>\n\n\n\n

Ya\u011f T\u00fcrleri<\/h3>\n\n\n\n

1. Doymu\u015f Ya\u011flar:<\/strong> Et ve s\u00fct \u00fcr\u00fcnlerinde bulunur. A\u015f\u0131r\u0131 t\u00fcketimi kalp hastal\u0131\u011f\u0131 riskini art\u0131rabilir.<\/p>\n\n\n\n

2. Doymam\u0131\u015f Ya\u011flar:<\/strong> Zeytinya\u011f\u0131, avokado ve bal\u0131kta bulunur. Kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in faydal\u0131d\u0131r.<\/p>\n\n\n\n

3. Trans Ya\u011flar: <\/strong>\u0130\u015flenmi\u015f g\u0131dalarda bulunur. T\u00fcketiminden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n

Dengeli bir diyet i\u00e7in, doymam\u0131\u015f ya\u011flar\u0131n a\u011f\u0131rl\u0131kta oldu\u011fu bir ya\u011f al\u0131m\u0131 tercih edilmelidir.<\/p>\n\n\n\n

Makro Besin Dengesini Sa\u011flamak<\/h3>\n\n\n\n

1. Ki\u015fisel Hedeflere G\u00f6re Ayarlama<\/strong><\/p>\n\n\n\n

Her bireyin makro besin ihtiya\u00e7lar\u0131 farkl\u0131d\u0131r. Kilo vermek, kas k\u00fctlesi art\u0131rmak veya performans\u0131 art\u0131rmak gibi hedeflere g\u00f6re makro besin dengesini ayarlamak gerekir. 2017 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, bireyselle\u015ftirilmi\u015f beslenme planlar\u0131n\u0131n daha etkili oldu\u011funu g\u00f6stermi\u015ftir (Johnston ve arkada\u015flar\u0131, 2017).<\/p>\n\n\n\n

2. Kaliteli G\u0131dalar Tercih Etmek<\/strong><\/p>\n\n\n\n

Makro besin dengesini sa\u011flarken, g\u0131dalar\u0131n kalitesi de \u00f6nemlidir. \u0130\u015flenmi\u015f g\u0131dalar yerine do\u011fal ve besleyici g\u0131dalar\u0131 tercih etmek, genel sa\u011fl\u0131\u011f\u0131 destekler. 2016 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, besleyici g\u0131dalar\u0131n t\u00fcketiminin genel sa\u011fl\u0131k ve kilo y\u00f6netimi i\u00e7in \u00f6nemli oldu\u011funu vurgulam\u0131\u015ft\u0131r (Mozaffarian ve arkada\u015flar\u0131, 2016).<\/p>\n\n\n\n

3. D\u00fczenli \u00d6\u011f\u00fcnler ve Ara \u00d6\u011f\u00fcnler<\/strong><\/p>\n\n\n\n

D\u00fczenli \u00f6\u011f\u00fcnler ve ara \u00f6\u011f\u00fcnler, kan \u015fekerini dengede tutar ve enerji seviyelerini stabilize eder. 2015 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, d\u00fczenli beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n kilo y\u00f6netiminde ve genel sa\u011fl\u0131kta olumlu etkiler yaratt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir (Farshchi ve arkada\u015flar\u0131, 2015).<\/p>\n\n\n\n

Sonu\u00e7<\/h3>\n\n\n\n

Makro besinler – karbonhidratlar, proteinler ve ya\u011flar – v\u00fccudumuzun sa\u011fl\u0131kl\u0131 ve fit kalmas\u0131 i\u00e7in hayati \u00f6neme sahiptir. Do\u011fru makro besin dengesini sa\u011flamak, enerji seviyelerini y\u00f6netmek, kas k\u00fctlesini art\u0131rmak ve genel sa\u011fl\u0131\u011f\u0131 desteklemek i\u00e7in kritiktir. Bilimsel ara\u015ft\u0131rmalar, bireyselle\u015ftirilmi\u015f ve dengeli beslenme planlar\u0131n\u0131n en iyi sonu\u00e7lar\u0131 verdi\u011fini g\u00f6stermektedir. Bu nedenle, kendi ihtiya\u00e7lar\u0131n\u0131za ve hedeflerinize g\u00f6re makro besin al\u0131m\u0131n\u0131z\u0131 ayarlamam\u0131z en ak\u0131ll\u0131ca yakla\u015f\u0131m olacakt\u0131r.<\/p>\n\n\n\n

Kaynak\u00e7a<\/strong><\/p>\n\n\n\n

– Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2016). Carbohydrates for training and competition. *Journal of Sports Sciences*, *29*(1), S17-S27.<\/p>\n\n\n\n

– Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. *British Journal of Sports Medicine*, *52*(6), 376-384.<\/p>\n\n\n\n

– Siri-Tarino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M. (2015). Saturated fat, carbohydrate, and cardiovascular disease. *American Journal of Clinical Nutrition*, *91*(3), 502-509.<\/p>\n\n\n\n

– Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A., … & Brozek, J. (2017). Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. *JAMA*, *312*(9), 923-933.<\/p>\n\n\n\n

– Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2016). Changes in diet and lifestyle and long-term weight gain in women and men. *New England Journal of Medicine*, *364*(25), 2392-2404.<\/p>\n\n\n\n

– Farshchi, H. R., Taylor, M. A., & Macdonald, I. A. (2015). Regular meal frequency creates more appropriate insulin sensitivity and lipid profiles compared with irregular meal frequency in healthy lean women. *European Journal of Clinical Nutrition*, *58*(7), 1071-1077.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 ve fit bir v\u00fccut i\u00e7in dengeli beslenme \u015fartt\u0131r. Makro besinler – karbonhidratlar, proteinler ve ya\u011flar – bu dengeyi sa\u011flamada kilit rol oynar. Peki, fitness hedeflerimiz i\u00e7in bu besinlerin nas\u0131l bir \u00f6nemi var? Son 10 y\u0131lda yay\u0131nlanm\u0131\u015f t\u0131bbi meta-analizler ve randomize kontroll\u00fc \u00e7al\u0131\u015fmalara dayanarak, makro besinlerin g\u00fcc\u00fcn\u00fc ve do\u011fru dengenin nas\u0131l sa\u011flanabilece\u011fini ke\u015ffedece\u011fiz. Karbonhidratlar Karbonhidratlar, v\u00fccudumuzun ana enerji kayna\u011f\u0131d\u0131r. Egzersiz s\u0131ras\u0131nda ihtiya\u00e7 duydu\u011fumuz enerjiyi sa\u011flarlar. 2016 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, karbonhidrat al\u0131m\u0131n\u0131n spor performans\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 ve dayan\u0131kl\u0131l\u0131\u011f\u0131 destekledi\u011fini g\u00f6stermi\u015ftir (Burke ve arkada\u015flar\u0131, 2016). Ancak, karbonhidrat al\u0131m\u0131n\u0131n t\u00fcr\u00fc ve miktar\u0131 da \u00f6nemlidir. Karbonhidrat T\u00fcrleri 1. Basit Karbonhidratlar: \u015eeker ve i\u015flenmi\u015f g\u0131dalarda bulunur. H\u0131zl\u0131 enerji sa\u011flarlar ama kan \u015fekerini h\u0131zla y\u00fckseltip d\u00fc\u015f\u00fcrebilirler. 2. Kompleks Karbonhidratlar: Tam tah\u0131llar, sebzeler ve meyvelerde bulunur. Daha yava\u015f sindirilir ve daha uzun s\u00fcre enerji sa\u011flarlar. Egzersiz \u00f6ncesi ve sonras\u0131 kompleks karbonhidratlar\u0131n tercih edilmesi, enerji seviyelerini dengede tutmak i\u00e7in \u00f6nerilir. Proteinler: Proteinler, kaslar\u0131n onar\u0131m\u0131 ve b\u00fcy\u00fcmesi i\u00e7in gereklidir. 2018 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, y\u00fcksek proteinli diyetlerin kas k\u00fctlesini art\u0131rd\u0131\u011f\u0131n\u0131 ve ya\u011f kayb\u0131n\u0131 destekledi\u011fini ortaya koymu\u015ftur (Morton ve arkada\u015flar\u0131, 2018). Bu nedenle, \u00f6zellikle diren\u00e7 antrenman\u0131 yapan bireyler i\u00e7in protein al\u0131m\u0131 kritik \u00f6neme sahiptir. Protein Kaynaklar\u0131 1. Hayvansal Proteinler: Et, tavuk, bal\u0131k, yumurta ve s\u00fct \u00fcr\u00fcnleri. Tam protein kaynaklar\u0131d\u0131r ve t\u00fcm gerekli amino asitleri i\u00e7erirler. 2. Bitkisel Proteinler: Baklagiller, kuruyemi\u015fler ve tofu. Tam protein olmasalar da, do\u011fru kombinasyonlarla gerekli amino asitleri sa\u011flayabilirler. Protein al\u0131m\u0131, antrenman sonras\u0131 kas onar\u0131m\u0131 ve b\u00fcy\u00fcmesi i\u00e7in \u00f6nemlidir. Bu nedenle, her \u00f6\u011f\u00fcnde yeterli miktarda protein t\u00fcketmek faydal\u0131d\u0131r. Ya\u011flar: Enerji Deposu ve H\u00fccre Sa\u011fl\u0131\u011f\u0131 Ya\u011flar, enerji depolaman\u0131n yan\u0131 s\u0131ra, hormon \u00fcretimi ve h\u00fccre sa\u011fl\u0131\u011f\u0131 i\u00e7in de gereklidir. 2015 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, dengeli ya\u011f al\u0131m\u0131n\u0131n kalp sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirdi\u011fini ve iltihaplanmay\u0131 azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir (Siri-Tarino ve arkada\u015flar\u0131, 2015). Ya\u011f T\u00fcrleri 1. Doymu\u015f Ya\u011flar: Et ve s\u00fct \u00fcr\u00fcnlerinde bulunur. A\u015f\u0131r\u0131 t\u00fcketimi kalp hastal\u0131\u011f\u0131 riskini art\u0131rabilir. 2. Doymam\u0131\u015f Ya\u011flar: Zeytinya\u011f\u0131, avokado ve bal\u0131kta bulunur. Kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in faydal\u0131d\u0131r. 3. Trans Ya\u011flar: \u0130\u015flenmi\u015f g\u0131dalarda bulunur. T\u00fcketiminden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Dengeli bir diyet i\u00e7in, doymam\u0131\u015f ya\u011flar\u0131n a\u011f\u0131rl\u0131kta oldu\u011fu bir ya\u011f al\u0131m\u0131 tercih edilmelidir. Makro Besin Dengesini Sa\u011flamak 1. Ki\u015fisel Hedeflere G\u00f6re Ayarlama Her bireyin makro besin ihtiya\u00e7lar\u0131 farkl\u0131d\u0131r. Kilo vermek, kas k\u00fctlesi art\u0131rmak veya performans\u0131 art\u0131rmak gibi hedeflere g\u00f6re makro besin dengesini ayarlamak gerekir. 2017 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, bireyselle\u015ftirilmi\u015f beslenme planlar\u0131n\u0131n daha etkili oldu\u011funu g\u00f6stermi\u015ftir (Johnston ve arkada\u015flar\u0131, 2017). 2. Kaliteli G\u0131dalar Tercih Etmek Makro besin dengesini sa\u011flarken, g\u0131dalar\u0131n kalitesi de \u00f6nemlidir. \u0130\u015flenmi\u015f g\u0131dalar yerine do\u011fal ve besleyici g\u0131dalar\u0131 tercih etmek, genel sa\u011fl\u0131\u011f\u0131 destekler. 2016 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, besleyici g\u0131dalar\u0131n t\u00fcketiminin genel sa\u011fl\u0131k ve kilo y\u00f6netimi i\u00e7in \u00f6nemli oldu\u011funu vurgulam\u0131\u015ft\u0131r (Mozaffarian ve arkada\u015flar\u0131, 2016). 3. D\u00fczenli \u00d6\u011f\u00fcnler ve Ara \u00d6\u011f\u00fcnler D\u00fczenli \u00f6\u011f\u00fcnler ve ara \u00f6\u011f\u00fcnler, kan \u015fekerini dengede tutar ve enerji seviyelerini stabilize eder. 2015 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, d\u00fczenli beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n kilo y\u00f6netiminde ve genel sa\u011fl\u0131kta olumlu etkiler yaratt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir (Farshchi ve arkada\u015flar\u0131, 2015). Sonu\u00e7 Makro besinler – karbonhidratlar, proteinler ve ya\u011flar – v\u00fccudumuzun sa\u011fl\u0131kl\u0131 ve fit kalmas\u0131 i\u00e7in hayati \u00f6neme sahiptir. Do\u011fru makro besin dengesini sa\u011flamak, enerji seviyelerini y\u00f6netmek, kas k\u00fctlesini art\u0131rmak ve genel sa\u011fl\u0131\u011f\u0131 desteklemek i\u00e7in kritiktir. Bilimsel ara\u015ft\u0131rmalar, bireyselle\u015ftirilmi\u015f ve dengeli beslenme planlar\u0131n\u0131n en iyi sonu\u00e7lar\u0131 verdi\u011fini g\u00f6stermektedir. Bu nedenle, kendi ihtiya\u00e7lar\u0131n\u0131za ve hedeflerinize g\u00f6re makro besin al\u0131m\u0131n\u0131z\u0131 ayarlamam\u0131z en ak\u0131ll\u0131ca yakla\u015f\u0131m olacakt\u0131r. Kaynak\u00e7a – Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2016). Carbohydrates for training and competition. *Journal of Sports Sciences*, *29*(1), S17-S27. – Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. *British Journal of Sports Medicine*, *52*(6), 376-384. – Siri-Tarino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M. (2015). Saturated fat, carbohydrate, and cardiovascular disease. *American Journal of Clinical Nutrition*, *91*(3), 502-509. – Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A., … & Brozek, J. (2017). Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. *JAMA*, *312*(9), 923-933. – Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2016). Changes in diet and lifestyle and long-term weight gain in women and men. *New England Journal of Medicine*, *364*(25), 2392-2404. – Farshchi, H. R., Taylor, M. A., & Macdonald, I. A. (2015). Regular meal frequency creates more appropriate insulin sensitivity and lipid profiles compared with irregular meal frequency in healthy lean women. *European Journal of Clinical Nutrition*, *58*(7), 1071-1077.<\/p>\n","protected":false},"author":2,"featured_media":2903,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme"],"_links":{"self":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/2916","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/comments?post=2916"}],"version-history":[{"count":10,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/2916\/revisions"}],"predecessor-version":[{"id":3122,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/2916\/revisions\/3122"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/media\/2903"}],"wp:attachment":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/media?parent=2916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/categories?post=2916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/tags?post=2916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}