{"id":382,"date":"2022-08-13T01:55:53","date_gmt":"2022-08-12T22:55:53","guid":{"rendered":"https:\/\/yemeicme.ist\/?p=382"},"modified":"2022-08-13T01:55:53","modified_gmt":"2022-08-12T22:55:53","slug":"karbonhidrat-diyeti-nasil-yapilmalidir","status":"publish","type":"post","link":"https:\/\/yemeicme.ist\/?p=382","title":{"rendered":"Karbonhidrat Diyeti Nas\u0131l Yap\u0131lmal\u0131d\u0131r?"},"content":{"rendered":"<p><em>V\u00fccudumuzun birincil enerji kayna\u011f\u0131 olarak kullan\u0131lan karbonhidratlar<strong>\u00a0basit ve kompleks karbonhidratlar<\/strong>\u00a0olmak \u00fczere ikiye ayr\u0131l\u0131r. Sa\u011fl\u0131kl\u0131 bir beslenme program\u0131nda g\u00fcnl\u00fck olarak enerjinin %40-60\u2019\u0131 karbonhidratlardan sa\u011flan\u0131r. Bu miktar\u0131n alt\u0131nda karbonhidrat al\u0131m\u0131 v\u00fccut dengesini bozabilir ve direncinizi d\u00fc\u015f\u00fcrerek yorgunluk ve halsizlik ba\u015fta olmak \u00fczere bir\u00e7ok hastal\u0131\u011fa davetiye \u00e7\u0131kar\u0131r. Karbonhidrat t\u00fcketiminde \u00f6nemli olan diyette kompleks karbonhidratlara yer verilmesidir.<\/em><\/p>\n<p><strong>S\u00fct ve s\u00fct \u00fcr\u00fcnleri, \u015feker, sebze ve meyveler basit karbonhidratlar aras\u0131nda yer al\u0131r.<\/strong>\u00a0Bu karbonhidratlar \u00e7ok \u00e7abuk emilime u\u011frad\u0131klar\u0131ndan dolay\u0131 kan \u015fekerini ani olarak y\u00fckseltir ve aniden d\u00fc\u015f\u00fcrerek \u201cg\u00fc\u00e7ten kesildim\u201d diye yorumlad\u0131\u011f\u0131n\u0131z \u015feker krizlerine yol a\u00e7ar.<\/p>\n<p><strong>Kuru baklagiller, tam tah\u0131ll\u0131 ekmek, ni\u015fastal\u0131 sebzeler ve yulaf, \u00e7avdar gibi besinler kompleks karbonhidratlar s\u0131n\u0131f\u0131na girer<\/strong>. Kompleks karbonhidratlar\u0131n en \u00f6nemli \u00f6zelli\u011fi ise y\u00fcksek oranda lif i\u00e7ermesidir. Y\u00fcksek posa glikoz emilimini azaltt\u0131\u011f\u0131ndan dolay\u0131 kan \u015fekeri yava\u015f y\u00fckselir ve bu durum uzun s\u00fcre tokluk hissetmenizi sa\u011flar<\/p>\n<h2><span id=\"karbonhidrat-diyeti-nasil-yapilir\">Karbonhidrat Diyeti Nas\u0131l Yap\u0131l\u0131r?<\/span><\/h2>\n<p><strong>Karbonhidrat diyeti Ebru Ak\u0131n<\/strong>\u00a0taraf\u0131ndan \u00f6nerildi\u011fi gibi besinlerin i\u00e7erdikleri karbonhidrat miktar\u0131na g\u00f6re puanland\u0131r\u0131larak yap\u0131l\u0131r. Karbonhidrat diyeti puan listesi besinlerin 1 porsiyonundaki karbonhidrat miktarlar\u0131 bir birim baz al\u0131narak hesaplan\u0131r.\u00a0<strong>Ki\u015fi bir g\u00fcn i\u00e7erisinde 40-60 birimin \u00fczerinde karbonhidrat t\u00fcketmez.<\/strong>\u00a0Beslenme program\u0131nda \u00f6zellikle s\u0131f\u0131r ve 1 birim karbonhidrat i\u00e7eren et, tavuk, bal\u0131k, peynir ve yumurta gibi besinler se\u00e7ilir.<\/p>\n<p><strong>Karbonhidrat diyeti Ender Sara\u00e7<\/strong>\u00a0taraf\u0131ndan da hemen hemen ayn\u0131 ilkelere ba\u011fl\u0131 kalmay\u0131 \u00f6nermektedir. Ki\u015finin hayat\u0131ndan karbonhidrat\u0131 tamamen \u00e7\u0131kararak yerine y\u00fcksek protein i\u00e7eren g\u0131dalar al\u0131nmas\u0131n\u0131 sa\u011flayan spesifik karbonhidrat diyeti egzersiz ile birlikte uyguland\u0131\u011f\u0131nda muhte\u015fem sonu\u00e7lar yaratabilir.<\/p>\n<p><strong>Karbonhidrat diyeti yapt\u0131m<\/strong>\u00a0diyebilmek ger\u00e7ekten sizi biraz zorlayabilir. Diyet esnas\u0131nda her g\u00fcn 10-12 bardak su i\u00e7meyi ihmal etmemek gerekir. Ayr\u0131ca bu diyetin en \u00f6nemli besinlerinden biri olan greyfurtu da unutmay\u0131n. Ya\u011f yakma konusunda \u00f6nemli bir meyve olan greyfurtu diyette belirlenen \u00f6l\u00e7\u00fclerde yemelisiniz.\u00a0<strong>\u00d6\u011f\u00fcn aralar\u0131nda bir \u015feyler at\u0131\u015ft\u0131rmay\u0131 da unutun.<\/strong>\u00a0Ac\u0131kma hissiniz yo\u011funla\u015ft\u0131\u011f\u0131nda \u00f6\u011f\u00fcnlerde yer alan et, salata ve sebze miktarlar\u0131n\u0131 artt\u0131rabilirsiniz.\u00a0<strong>Kahve, \u00e7ay ve sodal\u0131 i\u00e7eceklerle de vedala\u015f\u0131n<\/strong>. Bu tarz i\u00e7eceklerin yap\u0131s\u0131nda bulunan kafein ya\u011f yakma i\u015flemini yava\u015flatt\u0131\u011f\u0131ndan dolay\u0131 hi\u00e7 i\u00e7memeniz gerekir. Mutlaka ki ka\u00e7amak yapacaks\u0131n\u0131z g\u00fcnde sadece 1 porsiyon yeterli.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00fccudumuzun birincil enerji kayna\u011f\u0131 olarak kullan\u0131lan karbonhidratlar\u00a0basit ve kompleks karbonhidratlar\u00a0olmak \u00fczere ikiye ayr\u0131l\u0131r. Sa\u011fl\u0131kl\u0131 bir beslenme program\u0131nda g\u00fcnl\u00fck olarak enerjinin %40-60\u2019\u0131 karbonhidratlardan sa\u011flan\u0131r. Bu miktar\u0131n alt\u0131nda karbonhidrat al\u0131m\u0131 v\u00fccut dengesini bozabilir ve direncinizi d\u00fc\u015f\u00fcrerek yorgunluk ve halsizlik ba\u015fta olmak \u00fczere bir\u00e7ok hastal\u0131\u011fa davetiye \u00e7\u0131kar\u0131r. Karbonhidrat t\u00fcketiminde \u00f6nemli olan diyette kompleks karbonhidratlara yer verilmesidir. S\u00fct ve [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":384,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[4],"tags":[],"class_list":["post-382","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-restaurant"],"_links":{"self":[{"href":"https:\/\/yemeicme.ist\/index.php?rest_route=\/wp\/v2\/posts\/382","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yemeicme.ist\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yemeicme.ist\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yemeicme.ist\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yemeicme.ist\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=382"}],"version-history":[{"count":1,"href":"https:\/\/yemeicme.ist\/index.php?rest_route=\/wp\/v2\/posts\/382\/revisions"}],"predecessor-version":[{"id":385,"href":"https:\/\/yemeicme.ist\/index.php?rest_route=\/wp\/v2\/posts\/382\/revisions\/385"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yemeicme.ist\/index.php?rest_route=\/wp\/v2\/media\/384"}],"wp:attachment":[{"href":"https:\/\/yemeicme.ist\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yemeicme.ist\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yemeicme.ist\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}