{"id":41221,"date":"2024-05-11T15:29:53","date_gmt":"2024-05-11T15:29:53","guid":{"rendered":"https:\/\/kibrisdakik.com\/index.php\/2024\/05\/11\/tabaginizdaki-yemekleri-hangi-sirayla-yemelisiniz\/"},"modified":"2024-05-11T15:29:53","modified_gmt":"2024-05-11T15:29:53","slug":"tabaginizdaki-yemekleri-hangi-sirayla-yemelisiniz","status":"publish","type":"post","link":"https:\/\/kibrisdakik.com\/?p=41221","title":{"rendered":"Taba\u011f\u0131n\u0131zdaki yemekleri hangi s\u0131rayla yemelisiniz?"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/www.kibristurk.com\/images\/haberler\/2024\/05\/tabaginizdaki-yemekleri-hangi-sirayla-yemelisiniz-1715438872.webp\" \/><\/p>\n<p><strong>BES\u0130N SIRALAMASI NED\u0130R?<\/strong><\/p>\n<p>Frans\u0131z biyokimyac\u0131 Jessie Inchausp\u00e9, \u201c\u00d6nce sebzeler, ikinci olarak proteinler ve ya\u011flar, son olarak da ni\u015fastalar ve \u015fekerler\u201d dedi. Inchausp\u00e9, bu s\u0131rayla&nbsp;yemek&nbsp;yemenin kan \u015fekerinde yaratt\u0131\u011f\u0131 ani y\u00fckselmeyi y\u00fczde 75&#8217;e kadar azaltabilece\u011fini iddia ediyor.<\/p>\n<p>Inchausp\u00e9 ayr\u0131ca di\u011fer faydalar aras\u0131nda \u00e7o\u011fu insan\u0131n daha tok hissedece\u011fini, yemek sonras\u0131 enerji \u00e7\u00f6k\u00fc\u015f\u00fcnden ka\u00e7\u0131naca\u011f\u0131n\u0131 (glikoz art\u0131\u015f\u0131n\u0131n ve ard\u0131ndan d\u00fc\u015f\u00fc\u015f\u00fcn\u00fcn bir yan etkisi olabilir) ve \u015feker iste\u011fini de \u00f6nemli \u00f6l\u00e7\u00fcde azaltaca\u011f\u0131n\u0131 s\u00f6yledi ve ekledi: \u201cD\u00fcr\u00fcst olmak gerekirse, bu \u00e7ok kolay ve bir kazan-kazan, neden denemeyesiniz?\u201d<\/p>\n<p><strong>PEK\u0130 NASIL \u00c7ALI\u015eIYOR?<\/strong><\/p>\n<p><em><strong>\u00d6nce sebze yiyin<\/strong><\/em><\/p>\n<p>Inchausp\u00e9, \u201cSebzeler lif i\u00e7erir ve bu maddeyi yeme\u011fin ba\u015f\u0131nda yemek ba\u011f\u0131rsa\u011f\u0131n\u0131z\u0131n \u00fcst k\u0131sm\u0131nda bir a\u011f olu\u015fturabilir. Bu a\u011f daha sonra yemek s\u0131ras\u0131nda geri kalan yiyeceklerin emilimini yava\u015flat\u0131r ve yiyebilece\u011finiz karbonhidratlardan gelen \u015feker molek\u00fcllerinin kan dola\u015f\u0131m\u0131n\u0131za ula\u015fma h\u0131z\u0131n\u0131 yava\u015flat\u0131r. Sonu\u00e7 mu? Ayn\u0131 \u015feyi yemi\u015f olsan\u0131z bile kan \u015fekeri seviyeniz daha istikrarl\u0131 olur\u201d diye a\u00e7\u0131klad\u0131.<\/p>\n<p>Beslenme uzman\u0131 Dr. Federica Amati, karbonhidrattan \u00f6nce lif a\u00e7\u0131s\u0131ndan zengin sebzeler yemenin, liften \u00f6nce&nbsp;karbonhidrat&nbsp;yemeye k\u0131yasla daha k\u00fc\u00e7\u00fck bir kan \u015fekeri tepkisine yol a\u00e7t\u0131\u011f\u0131 g\u00f6r\u00fc\u015f\u00fcnde.<\/p>\n<p>Amati, \u201cBir dilim beyaz ekmek yerseniz, glikoz seviyelerinizin y\u00fckseldi\u011fini g\u00f6rebilirsiniz. Ancak ekmekten \u00f6nce lif a\u00e7\u0131s\u0131ndan zengin meyve veya sebze yerseniz, daha az bir art\u0131\u015f fark edersiniz\u201d dedi.<\/p>\n<p><em><strong>Ard\u0131ndan protein ve ya\u011f<\/strong><\/em><\/p>\n<p>Inchausp\u00e9, proteinlerin ve ya\u011flar\u0131n sindiriminin de basit karbonhidratlardan daha uzun s\u00fcrd\u00fc\u011f\u00fcn\u00fc s\u00f6yledi, \u201cBunlar\u0131 patates ya da makarnadan \u00f6nce t\u00fcketmenin kan \u015fekeri seviyeleriniz \u00fczerinde de faydalar\u0131 olacakt\u0131r. Ama bence sebzeleri \u00f6nce, karbonhidratlar\u0131 en son yemek bu i\u015fin en \u00f6nemli y\u00f6n\u00fc\u201d ifadelerine yer verdi.<\/p>\n<p>Amati ise ekledi: \u201cBu farkl\u0131 g\u0131dalar\u0131 kat\u0131 bir d\u00fczende yemeseniz bile, i\u00e7erdikleri besinler yine de i\u00e7inizde etkile\u015fime girer ve metabolik tepkinizi etkiler. Hi\u00e7bir \u015fey eklenmemi\u015f bir k\u00e2se makarna yerseniz, s\u0131zma zeytinya\u011f\u0131 (ya\u011f oran\u0131 y\u00fcksek), fasulye (lif ve protein oran\u0131 y\u00fcksek) ve baz\u0131 sebzeler (lif oran\u0131 y\u00fcksek) ekledi\u011finizden daha fazla kan \u015fekeri art\u0131\u015f\u0131 ve daha az besin \u00e7e\u015fitlili\u011fi elde edersiniz.\u201d<\/p>\n<p><strong>BES\u0130N SIRALAMASI D\u0130YABET HASTALARINDA \u0130\u015eE YARAR MI?<\/strong><\/p>\n<p>ABD&#8217;deki Old Dominion \u00dcniversitesi&#8217;nden Do\u00e7ent Dr. Patrick B Wilson, \u201c\u0130nceledi\u011fimiz \u00e7al\u0131\u015fmalar hem sa\u011fl\u0131kl\u0131 insanlar\u0131 hem de diyabet veya prediyabet hastalar\u0131n\u0131 i\u00e7eriyordu. Ancak sonu\u00e7ta, kan glikoz seviyeleri s\u00fcrekli olarak y\u00fcksek oldu\u011fu i\u00e7in sa\u011fl\u0131k \u00fczerindeki etkileri muhtemelen diyabetli ki\u015filer i\u00e7in daha \u00f6nemlidir. \u00d6nceden metabolik hastal\u0131\u011f\u0131 olmayan ki\u015filer i\u00e7in \u00f6nemli sa\u011fl\u0131k etkileri olup olmad\u0131\u011f\u0131 belirsiz. Yemek yedikten sonra kan glikozunda ve ins\u00fclinde ge\u00e7ici bir art\u0131\u015f olmas\u0131 normaldir, bu nedenle bunu herkes i\u00e7in yararl\u0131 olacak bir strateji olarak abartmak istemiyoruz\u201d dedi.<\/p>\n<p><strong>D\u0130YABET \u0130LACI ETK\u0130S\u0130<\/strong><\/p>\n<p>Amati, \u201cTip 2 diyabet ve obezite gibi metabolik rahats\u0131zl\u0131klar\u0131 olan ki\u015filer i\u00e7in besin s\u0131ralamas\u0131n\u0131n etkisinin arkas\u0131nda iyi bir bilim var\u201d dedi ve kan \u015fekeri \u00fczerindeki anl\u0131k etkinin \u00f6tesine ge\u00e7en nedenler oldu\u011funu kabul etti. Amati, nedenleri \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n<p>&#8211;Karbonhidrattan \u00f6nce&nbsp;protein&nbsp;ve\/veya ya\u011f yemek, ba\u011f\u0131rsaktan glukagon benzeri peptid-1 (GLP-1) ad\u0131 verilen bir hormonun sal\u0131n\u0131m\u0131n\u0131 te\u015fvik eder.<\/p>\n<p>&#8211;Bu hormon ins\u00fclin ve glukagon salg\u0131lanmas\u0131n\u0131 tetikler, yiyeceklerin midenizi ne kadar h\u0131zl\u0131 terk etti\u011fini yava\u015flat\u0131r.<\/p>\n<p>&#8211;Sadece belirgin bir kan \u015fekeri tepkisine sahip olma olas\u0131l\u0131\u011f\u0131n\u0131z azalmakla kalmaz, GLP-1 ayn\u0131 zamanda daha h\u0131zl\u0131 tok hissetmenizi sa\u011flar. Diyabet ilac\u0131n\u0131n taklit etti\u011fi hormon oldu\u011fu d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde bu \u015fa\u015f\u0131rt\u0131c\u0131 de\u011fildir.<\/p>\n<p><strong>BESLENME SIRALAMASI K\u0130LO VERMEN\u0130ZE YARDIMCI OLUR MU?<\/strong><\/p>\n<p>Inchausp\u00e9, \u201cDenemek i\u00e7in harika bir fikir; \u00e7ok kolay, \u00fccretsiz ve kendinizi nas\u0131l hissetti\u011finizi de\u011fi\u015ftirebilir\u201d dedi.<\/p>\n<p>Ancak Amati, insanlar\u0131n devam etmeden \u00f6nce biraz daha temkinli olmalar\u0131n\u0131 tavsiye etti, \u201cBu baz\u0131 insanlar i\u00e7in yararl\u0131 olabilir, daha tok hissetmelerine yard\u0131mc\u0131 olabilir ancak besinlerin s\u0131ras\u0131na odaklanmak yiyeceklerle sa\u011fl\u0131ks\u0131z bir ili\u015fkiyi te\u015fvik edebilir. Bence \u00f6nemli olan tak\u0131nt\u0131 haline getirmemek. Bu, b\u00fcy\u00fck olas\u0131l\u0131kla metabolik rahats\u0131zl\u0131klar\u0131 olan insanlar i\u00e7in yararl\u0131 olacakt\u0131r ve bulmacan\u0131n yaln\u0131zca bir par\u00e7as\u0131d\u0131r\u201d diye uyard\u0131.<\/p>\n<p>Amati, \u201cDolay\u0131s\u0131yla, sihirli bir kestirme yol arayan bizler i\u00e7in, sa\u011fl\u0131kl\u0131 kilo vermenin en etkili stratejisi daha fazla \u00e7al\u0131\u015fmay\u0131 gerektiriyor. Sebze a\u00e7\u0131s\u0131ndan zengin beslenin ve daha fazla hareket edin. Bu, birka\u00e7 k\u00fc\u00e7\u00fck de\u011fi\u015fiklik yapman\u0131n fark yaratmayaca\u011f\u0131 anlam\u0131na gelmiyor\u201d dedi ve ekledi:<\/p>\n<p>\u201c\u00d6rne\u011fin, yemek i\u00e7in d\u0131\u015far\u0131 \u00e7\u0131kt\u0131\u011f\u0131n\u0131zda lif a\u00e7\u0131s\u0131ndan zengin bitki bazl\u0131 bir ba\u015flang\u0131\u00e7 se\u00e7in. Bu \u015fekilde, \u00f6rne\u011fin makarna, peynir ve sos gibi kar\u0131\u015f\u0131k bir ana yemek yeseniz bile, zaten lifli bir temel katmana sahip olursunuz. Ve ekmek sepeti sevenler i\u00e7in son bir tavsiye; Akdeniz usul\u00fc bir yeme\u011fe sebze mezeleriyle ba\u015flamak sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in daha iyidir ve daha fazla besin ve lezzet i\u00e7erir.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>BES\u0130N SIRALAMASI NED\u0130R? Frans\u0131z biyokimyac\u0131 Jessie Inchausp\u00e9, \u201c\u00d6nce sebzeler, ikinci olarak proteinler ve ya\u011flar, son olarak da ni\u015fastalar ve \u015fekerler\u201d dedi. Inchausp\u00e9, bu s\u0131rayla&nbsp;yemek&nbsp;yemenin kan \u015fekerinde yaratt\u0131\u011f\u0131 ani y\u00fckselmeyi y\u00fczde 75&#8217;e kadar azaltabilece\u011fini iddia ediyor. Inchausp\u00e9 ayr\u0131ca di\u011fer faydalar aras\u0131nda \u00e7o\u011fu insan\u0131n daha tok hissedece\u011fini, yemek sonras\u0131 enerji \u00e7\u00f6k\u00fc\u015f\u00fcnden ka\u00e7\u0131naca\u011f\u0131n\u0131 (glikoz art\u0131\u015f\u0131n\u0131n ve ard\u0131ndan d\u00fc\u015f\u00fc\u015f\u00fcn\u00fcn<\/p>\n","protected":false},"author":1,"featured_media":41222,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[85],"tags":[],"class_list":["post-41221","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Taba\u011f\u0131n\u0131zdaki yemekleri hangi s\u0131rayla yemelisiniz? -<\/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:\/\/kibrisdakik.com\/?p=41221\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Taba\u011f\u0131n\u0131zdaki yemekleri hangi s\u0131rayla yemelisiniz? -\" \/>\n<meta property=\"og:description\" content=\"BES\u0130N SIRALAMASI NED\u0130R? 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