{"id":1135,"date":"2024-07-22T21:50:58","date_gmt":"2024-07-22T21:50:58","guid":{"rendered":"https:\/\/diyetgunlukleri.com\/?p=1135"},"modified":"2024-07-22T21:51:00","modified_gmt":"2024-07-22T21:51:00","slug":"karbonhidrat-iceren-besinler-sanildigi-kadar-kotu-mu","status":"publish","type":"post","link":"https:\/\/diyetgunlukleri.com\/?p=1135","title":{"rendered":"Karbonhidrat \u0130\u00e7eren Besinler San\u0131ld\u0131\u011f\u0131 Kadar K\u00f6t\u00fc M\u00fc?"},"content":{"rendered":"\n

G\u00fcnl\u00fck enerji gereksinimimizin %55-60\u2019\u0131n\u0131 karbonhidratlardan kar\u015f\u0131lar\u0131z. Ortalama olarak 400-500 kcal (ki\u015fiye g\u00f6re de\u011fi\u015fkenlik g\u00f6sterir) karbonhidratlardan almam\u0131z gerekir. Karbonhidratlar besinlerde en \u00e7ok bulunan besin \u00f6\u011fesidir. T\u00fcm dokular enerji i\u00e7in karbonhidratlar\u0131 kullan\u0131r ve beyin dokusu enerji i\u00e7in sadece karbonhidrat\u0131 kullan\u0131r. K\u0131sa s\u00fcreli aktivitelerde 3-5 saniyeden sonra v\u00fccutta glikoz\/glikojen kullan\u0131lmaya ba\u015flar. K\u0131sa s\u00fcreli ve y\u00fcksek \u015fiddetli aktivitelerde kas i\u00e7i glikojeni kullan\u0131r\u0131z. Yani karbonhidrat v\u00fccudumuzda ihtiya\u00e7 duydu\u011fumuz bir besin \u00f6\u011fesidir. Sa\u011fl\u0131kl\u0131 olmas\u0131 i\u00e7in bu besin \u00f6\u011fesini do\u011fru kaynaklardan kar\u015f\u0131lamak \u00f6nemlidir.<\/p>\n\n\n\n

Do<\/strong>\u011f<\/strong>ru karbonhidrat kayna<\/strong>\u011f<\/strong>\u0131<\/strong>na nas\u0131l ula<\/strong>\u015f<\/strong>\u0131<\/strong>l<\/strong>\u0131<\/strong>r?<\/strong><\/p>\n\n\n\n

  T\u00fcketti\u011fimiz besinin kan \u015fekerini ne kadar s\u00fcrede y\u00fckseltti\u011fi \u00f6nemlidir bunun i\u00e7in de besinlerin glisemik indekslerine dikkat edilmesi gerekir. Glisemik indeksleri d\u00fc\u015f\u00fck besinlerin t\u00fcketiminin tercih edilmesinin sa\u011fl\u0131\u011f\u0131 olumlu etkiledi\u011fi hastal\u0131k riskini  azaltt\u0131\u011f\u0131  bildirilmi\u015ftir.(1) Fakat glisemik indeks tek ba\u015f\u0131na kullan\u0131lmamal\u0131, enerji,  makro besin \u00f6\u011feleri, sindirilebilir karbonhidrat ve diyet posas\u0131 gibi di\u011fer \u00f6zellikleri entegre edilmelidir.(2)<\/p>\n\n\n\n

  Yap\u0131lan bir ara\u015ft\u0131rmada basit  karbonhidrat olan  glukozun, kompleks  karbonhidrat  i\u00e7eren  ekmek, pirin\u00e7  ve  kuru baklagil  ile  kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda  daha y\u00fcksek kan  glikoz  d\u00fczeyi  olu\u015fturdu\u011fu  g\u00f6zlenmi\u015ftir.  Normal bireyler \u00fczerinde  yap\u0131lan  \u00e7al\u0131\u015fmada en  y\u00fcksek  kan  glikoz   d\u00fczeyi, deneklere  glukoz verildi\u011finde 45nci  dakikada  g\u00f6r\u00fcl\u00fcrken, ekmek  ve  pirin\u00e7  t\u00fcketildi\u011finde 90nc\u0131 dakikada,  kuru baklagil  (nohut)   t\u00fcketildi\u011finde  ise  120nci  dakikada  izlenmi\u015ftir. Hastalar \u00fczerinde  yap\u0131lan  \u00e7al\u0131\u015fmada  da  patates  diyetinin,  ekmek,  pirin\u00e7  ve kuru  baklagil  (kuru  fasulye  ve  nohut)  diyetlerinden  daha  y\u00fcksek  kan  glikoz  d\u00fczeyi  olu\u015fturdu\u011fu  saptanm\u0131\u015ft\u0131r.(3)<\/p>\n\n\n\n

         Rafine \u015feker i\u00e7eren besinler, paketli g\u0131dalar ( etiket okumas\u0131 yapmak gerekir) beyaz ekmek, hamur i\u015fleri, k\u0131zarm\u0131\u015f patates, patlam\u0131\u015f m\u0131s\u0131r, tatl\u0131lar, gazl\u0131 i\u00e7ecekler ve y\u00fcksek oranda i\u015flenmi\u015f, rafine edilmi\u015f vb. yiyeceklerden uzak durmak gerekir.<\/p>\n\n\n\n

Bunlar yerine;<\/em><\/p>\n\n\n\n

\u00b7kepek ekme<\/em>\u011f<\/em>i,<\/em><\/p>\n\n\n\n

\u00b7tam tah\u0131ll\u0131 ekmek,<\/em><\/p>\n\n\n\n

\u00b7kepekli ya da tam bu<\/em>\u011f<\/em>day makarna,<\/em><\/p>\n\n\n\n

\u00b7yulaf,<\/em><\/p>\n\n\n\n

\u00b7bulgur,<\/em><\/p>\n\n\n\n

\u00b7ye<\/em>\u015f<\/em>il sebzeler<\/em><\/p>\n\n\n\n

\u00b7meyve ve sebzeler (sular\u0131 da olabilir fakat posadan da faydalanmak ad\u0131na direkt yenilmesi \u00f6nerilir.)<\/em><\/p>\n\n\n\n

\u00b7kuru baklagiller<\/em><\/p>\n\n\n\n

\u00b7patates (nas\u0131l pi<\/em>\u015f<\/em>irildi<\/em>\u011f<\/em>i <\/em>\u00f6<\/em>nemli)<\/em><\/p>\n\n\n\n

vb. gibi kaliteli karbonhidratlardan t\u00fcketmek gerekir.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

G\u00fcnl\u00fck enerji gereksinimimizin %55-60\u2019\u0131n\u0131 karbonhidratlardan kar\u015f\u0131lar\u0131z. Ortalama olarak 400-500 kcal (ki\u015fiye g\u00f6re de\u011fi\u015fkenlik g\u00f6sterir) karbonhidratlardan almam\u0131z gerekir. Karbonhidratlar besinlerde en \u00e7ok bulunan besin \u00f6\u011fesidir. T\u00fcm dokular enerji i\u00e7in karbonhidratlar\u0131 kullan\u0131r ve beyin dokusu enerji i\u00e7in sadece karbonhidrat\u0131 kullan\u0131r. K\u0131sa s\u00fcreli aktivitelerde 3-5 saniyeden sonra v\u00fccutta glikoz\/glikojen kullan\u0131lmaya ba\u015flar. K\u0131sa s\u00fcreli ve y\u00fcksek \u015fiddetli aktivitelerde kas i\u00e7i …<\/p>\n","protected":false},"author":1,"featured_media":1136,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[9,8,6],"tags":[],"class_list":["post-1135","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet-ve-yasam","category-doktor-tavsiyeleri","category-sectiklerimiz"],"yoast_head":"\nKarbonhidrat \u0130\u00e7eren Besinler San\u0131ld\u0131\u011f\u0131 Kadar K\u00f6t\u00fc M\u00fc? - Diyet G\u00fcnl\u00fckleri<\/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:\/\/diyetgunlukleri.com\/?p=1135\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Karbonhidrat \u0130\u00e7eren Besinler San\u0131ld\u0131\u011f\u0131 Kadar K\u00f6t\u00fc M\u00fc? - Diyet G\u00fcnl\u00fckleri\" \/>\n<meta property=\"og:description\" content=\"G\u00fcnl\u00fck enerji gereksinimimizin %55-60\u2019\u0131n\u0131 karbonhidratlardan kar\u015f\u0131lar\u0131z. Ortalama olarak 400-500 kcal (ki\u015fiye g\u00f6re de\u011fi\u015fkenlik g\u00f6sterir) karbonhidratlardan almam\u0131z gerekir. Karbonhidratlar besinlerde en \u00e7ok bulunan besin \u00f6\u011fesidir. T\u00fcm dokular enerji i\u00e7in karbonhidratlar\u0131 kullan\u0131r ve beyin dokusu enerji i\u00e7in sadece karbonhidrat\u0131 kullan\u0131r. K\u0131sa s\u00fcreli aktivitelerde 3-5 saniyeden sonra v\u00fccutta glikoz\/glikojen kullan\u0131lmaya ba\u015flar. 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