{"id":390,"date":"2013-10-08T18:34:29","date_gmt":"2013-10-08T15:34:29","guid":{"rendered":"http:\/\/www.canankaratay.com\/?p=390"},"modified":"2013-10-08T18:34:29","modified_gmt":"2013-10-08T15:34:29","slug":"canan-karatay-yuksek-glisemik-indeksli-gidalar","status":"publish","type":"post","link":"https:\/\/canankaratay.com\/guncel-haberler\/canan-karatay-yuksek-glisemik-indeksli-gidalar-390.html","title":{"rendered":"Canan Karatay y\u00fcksek glisemik indeksli g\u0131dalar"},"content":{"rendered":"

Prof. Dr. Canan Efendigil Karatay, y\u00fcksek glisemik indeksli g\u0131dalar\u0131n<\/strong> insan sa\u011fl\u0131\u011f\u0131na zararl\u0131 oldu\u011funu s\u00f6yl\u00fcyor. Peki nedir bu glisemik indeks ve d\u00fc\u015f\u00fck glisemik indeksli g\u0131dalar\u0131n faydalar\u0131 nelerdir? \u0130\u015fte bu sorular\u0131n yan\u0131tlar\u0131 ve glisemik indeksi d\u00fc\u015f\u00fck ama \u00e7ok lezzetli tarifler…<\/p><\/blockquote>\n

D\u00fc\u015f\u00fck glisemik indeksli yiyecekler<\/strong>, asl\u0131nda hemsa\u011fl\u0131kl\u0131 karbonhidratlar\u0131, hem sa\u011fl\u0131kl\u0131 proteinleri, hemde sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 bir \u00e7at\u0131 alt\u0131nda toplar. Yani glisemik indeks, bir yiyece\u011fin v\u00fccudumuz i\u00e7in sa\u011fl\u0131kl\u0131 veya sa\u011fl\u0131ks\u0131z oldu\u011funu anlayabilmemiz ad\u0131na \u00e7ok \u00f6nemli bir veridir. Glisemik indeks (G\u0130), herhangi bir yiyece\u011fin i\u00e7inde bulunan karbonhidrat miktar\u0131na g\u00f6re hesaplan\u0131r. Karbonhidrat i\u00e7eren<\/strong> bir yiyece\u011fin hazmedilip kana ge\u00e7ti\u011finde, kan \u015fekerini y\u00fckseltme h\u0131z\u0131n\u0131 g\u00f6sterir. \u00d6rne\u011fin, 50 gr toz \u015fekerin glisemik indeksi, h\u0131zl\u0131 bir \u015fekilde kan \u015fekerini y\u00fckseltti\u011fi i\u00e7in \u00e7ok y\u00fcksektir ve 100 (y\u00fcz) olarak kabul edilir. Di\u011fer karbonhidrat i\u00e7eren yiyeceklerin glisemik indeksleri ise 100 (y\u00fcz) \u00fczerinden 100\u2019e (y\u00fcze) oranla hesaplan\u0131r. Karbonhidrat i\u00e7eren yiyecekler<\/strong> d\u00fc\u015f\u00fck, orta ve y\u00fcksek glisemik indeksli olarak \u00fc\u00e7 gruba ayr\u0131l\u0131r: Y\u00fcksek glisemik indeks: 100-70, Orta glisemik indeks: 70-50, D\u00fc\u015f\u00fck glisemik indeks: 0-55. Rafine edilmi\u015f, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f tah\u0131llar\u0131n ve i\u015flenmi\u015f haz\u0131r yiyeceklerin glisemik indeksleri de \u015feker gibi \u00e7ok y\u00fcksektir ve 100 olarak hesaplanm\u0131\u015ft\u0131r.<\/p>\n

K\u0130LO VERMEN\u0130N \u00d6N\u00dcNDE EN B\u00dcY\u00dcK ENGEL<\/strong><\/p>\n

Y\u00fcksek glisemik indeksli yiyecekler yani bo\u015f ve toksik enerji y\u00fckl\u00fc yiyecek ve i\u00e7ecekler, ens\u00fclin ve leptin direncini kam\u00e7\u0131lar ve kilo vermenin \u00f6n\u00fcnde en b\u00fcy\u00fck engeldir. \u201cBo\u015f ve toksik enerji\u201d tan\u0131mlamas\u0131 \u0130sve\u00e7 G\u0131da ve Beslenme Bakan\u0131 Dr. Bj\u00f6rn Hammarskj\u00f6ld\u2019e aittir. \u0130sve\u00e7 halk\u0131 bu t\u00fcr karbonhidratl\u0131 yiyecekleri t\u00fcketmesin diye bu \u00e7arp\u0131c\u0131 tan\u0131m\u0131 geli\u015ftirmi\u015ftir. Lifi fazla olan ya da posal\u0131 olan yani karbonhidrat oran\u0131 d\u00fc\u015f\u00fck yiyecekler yava\u015f hazmedildi\u011fi i\u00e7inmide ve ince ba\u011f\u0131rsakta uzun s\u00fcre kal\u0131rlar. Yiyeceklerin i\u00e7indeki lifmiktarlar\u0131 artt\u0131k\u00e7a, glisemik indeks<\/strong> de\u011ferleri azal\u0131r. Bu nedenle \u015fekerimiz ve buna paralel olarak ens\u00fclin hormonumuz yava\u015f yava\u015f ve azar azar y\u00fckselir. Sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 geri kazanmak ve sa\u011fl\u0131kl\u0131 bir \u015fekilde ya\u015famak i\u00e7in, her g\u00fcn \u00f6n\u00fcm\u00fcze gelen baz\u0131 yiyecekleri glisemik indeks de\u011ferini bilerek, bilin\u00e7li bir \u015fekilde t\u00fcketmemiz faydal\u0131 olacakt\u0131r.<\/p>\n

YEMEK P\u0130\u015e\u0130RME TEKN\u0130\u011e\u0130 GL\u0130SEM\u0130K DE\u011eER\u0130 KATLIYOR<\/strong><\/p>\n

Yiyeceklerimizin glisemik indeks de\u011feri, yeme\u011fin pi\u015firilme \u015fekline ba\u011fl\u0131 olarak da farkl\u0131l\u0131k g\u00f6sterir. Bu konuya a\u00e7\u0131kl\u0131k getirmek amac\u0131yla bir \u00f6rnek vermek istiyorum. Hepimizin bildi\u011fi gibi b\u00fct\u00fcn sebzeler pi\u015firildikten sonra yumu\u015far. Bunun nedeni, sebzelerde bulunan sel\u00fcloz liflerinin pi\u015firilme s\u0131ras\u0131nda par\u00e7alan\u0131p \u015fi\u015fmeleridir. Lahana salatas\u0131 \u00e7i\u011f olarak yenildi\u011fi zaman glisemik indeks de\u011feri<\/strong> 100 \u00fczerinden 15 kadard\u0131r. Bu nedenle ve i\u00e7erdi\u011fi lignanmaddesinin de etkisi ile \u00e7i\u011f olarak t\u00fcketildi\u011finde son derece sa\u011fl\u0131kl\u0131 oldu\u011fu bilinmektedir. Oysa lahana, kapuska yeme\u011fi haline d\u00f6n\u00fc\u015ft\u00fc\u011f\u00fcnde, ha\u015flanma sonucu sel\u00fcloz lifleri par\u00e7alan\u0131p yumu\u015far. Bu nedenle hazmedilmesi pi\u015fmemi\u015f lahanadan daha kolay ve \u00e7abuk olur. Pi\u015fmi\u015f lahanan\u0131n glisemik indeksi 40\u2019a y\u00fckselmi\u015ftir. Ama yine de d\u00fc\u015f\u00fck glisemik indekslidir, \u00e7\u00fcnk\u00fc total olarak azmiktarda karbonhidrat i\u00e7ermektedir. Bu nedenle, lahana ve lahana grubunda bulunan karnabahar ve brokoli bolmiktarda (pi\u015fmi\u015f ya da \u00e7i\u011f olarak salata \u015feklinde) t\u00fcketilmelidir. Lignanmaddesi i\u00e7eren lahana grubu sebzelerin her t\u00fcrl\u00fc kanseri \u00f6nledi\u011fi de bilinmektedir.<\/p>\n

BOL KEP\u00c7EDEN UZAK DURUN DOYUNCA YEMEY\u0130 BIRAKIN<\/strong><\/p>\n

D\u00fc\u015f\u00fck glisemik indeksli yiyecekleri de b\u00fcy\u00fck porsiyonlar olarak t\u00fcketirsek, \u201cy\u00fcksek glisemik y\u00fck\u201d denilen y\u00fcksek glisemik de\u011ferler ortaya \u00e7\u0131kar. A\u015f\u0131r\u0131 ve bol kep\u00e7e t\u00fcketti\u011fimiz yiyecekler ne kadar d\u00fc\u015f\u00fck glisemik indeksli olurlarsa olsunlar fazla ens\u00fclin hormonu salg\u0131larlar. Bu sebeple t\u00fcketece\u011fimiz g\u0131dalar\u0131n hi\u00e7bir zaman \u00e7ok b\u00fcy\u00fck porsiyonlarda olmamas\u0131na dikkat etmemiz gerekir. Doyunca yemeyi b\u0131rakmam\u0131z yeterlidir!<\/p>\n

D\u00dc\u015e\u00dcK GL\u0130SEM\u0130K \u0130NDEKSL\u0130 Y\u0130YECEKLER\u0130N YARARLARI<\/strong><\/p>\n

Hem g\u00f6be\u011finizi eritin hem enerjik kal\u0131n<\/p>\n

D\u00fc\u015f\u00fck glisemik indeksli b\u00fct\u00fcn yiyecekler (sa\u011fl\u0131kl\u0131 karbonhidratlar, sa\u011fl\u0131kl\u0131 proteinler ve sa\u011fl\u0131kl\u0131 ya\u011flar) uzun s\u00fcre tokluk hissi verir.<\/p>\n

\u015eeker ve kalp damar hastal\u0131klar\u0131n\u0131 \u00f6nledikleri kan\u0131tlanm\u0131\u015ft\u0131r. \u0002 G\u00fcn boyunca kan ens\u00fclini d\u00fc\u015f\u00fck kal\u0131r ve dalgalanma g\u00f6stermedi\u011fi i\u00e7in ac\u0131kma hissi olmaz. \u0002<\/p>\n

Ara \u00f6\u011f\u00fcn olarak g\u00f6bekte biriken ya\u011f\u0131m\u0131z\u0131 kullan\u0131r\u0131z ve kilolar\u0131m\u0131z yava\u015f yava\u015f azal\u0131r. \u0002<\/p>\n

Ya\u011flar\u0131m\u0131z depolanmaz, karaci\u011fer ve g\u00f6bek ya\u011f\u0131m\u0131z erir ve g\u00f6bek \u00e7evremiz incelir. \u0002<\/p>\n

Kilolar\u0131m\u0131z\u0131 rahatl\u0131kla verir, tekrar geri almay\u0131z ve verdi\u011fimiz kiloda kal\u0131r\u0131z. \u0002<\/p>\n

Hi\u00e7bir \u015fekilde isteksiz, sinirli, s\u0131k\u0131nt\u0131l\u0131 ve umutsuz olmay\u0131z. \u0002 Kendimizi b\u00fct\u00fcn g\u00fcn din\u00e7 ve enerjik hissederiz, bitkinlik olmaz. \u0002 Kaslar\u0131m\u0131z erimez. Su kayb\u0131m\u0131z olmaz. \u0002<\/p>\n

Fiziksel aktivitemize yorulmadan devam edebiliriz. \u0002<\/p>\n

Kan ya\u011flar\u0131m\u0131z normalle\u015fir. \u0002 Ba\u011f\u0131rsaklar\u0131m\u0131z d\u00fczenli \u015fekilde \u00e7al\u0131\u015fmaya ba\u015flar. Kab\u0131zl\u0131k varsa giderilir. \u0002<\/p>\n

Kalp damar hastal\u0131klar\u0131, inme, erken bunama, Alzheimer, kronik artritler, fibromiyalji, bir\u00e7ok kanser t\u00fcr\u00fc riskini azalm\u0131\u015f oluruz. \u0002<\/p>\n

\u015eeker hastal\u0131\u011f\u0131 geli\u015fmez.<\/p>\n

Diyabet hastalar\u0131nda \u015feker kontrol\u00fc daha kolay olur, hatta d\u00fczelir. \u0002<\/p>\n

Hepsinden \u00f6nemlisi, v\u00fccut ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lenir.<\/p>\n

Hastalanma durumunda da k\u0131sa s\u00fcre i\u00e7inde sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 kazan\u0131r\u0131z.<\/p>\n

Glisemik indeks (G\u0130) nedir?<\/p>\n

Yiyece\u011fin sa\u011fl\u0131kl\u0131 veya sa\u011fl\u0131ks\u0131z oldu\u011funu anlayabilmemizi sa\u011flayan veri. Karbonhidrat i\u00e7eren bir yiyece\u011fin hazmedilip kana ge\u00e7ti\u011finde, kan \u015fekerini y\u00fckseltme h\u0131z\u0131n\u0131 g\u00f6sterir.<\/p>\n

KURU YUFKA B\u00d6RE\u011e\u0130<\/strong><\/p>\n

D\u00f6rt mevsim yap\u0131labilir.<\/strong>
\nMalzemeler \u0002 2 adet kuru yufka \u0002 1 su barda\u011f\u0131 ek\u015fimik \u0002 1 yemek ka\u015f\u0131\u011f\u0131 kadar \u00e7\u00f6rekotu \u0002 2 yemek ka\u015f\u0131\u011f\u0131 tereya\u011f\u0131 \u0002 1 yemek ka\u015f\u0131\u011f\u0131 k\u0131rm\u0131z\u0131biber \u0002 2 su barda\u011f\u0131 su<\/p>\n

Haz\u0131rlan\u0131\u015f\u0131<\/strong>
\nYayvan bir tavaya tereya\u011f\u0131n\u0131 koyun, k\u0131s\u0131k ate\u015fte eritin ve i\u00e7ine k\u0131rm\u0131z\u0131biberi ilave edip hafif c\u0131zlat\u0131n. Ard\u0131ndan suyu koyun ve kaynat\u0131n. Yani tereya\u011fl\u0131 ve k\u0131rm\u0131z\u0131biberli s\u0131cak su haz\u0131rlay\u0131n. Kuru yufkay\u0131 el b\u00fcy\u00fckl\u00fc\u011f\u00fcnde par\u00e7alara ay\u0131r\u0131n, ya\u011fl\u0131 suya bat\u0131r\u0131p, 10-15 saniye tutun, \u00e7\u0131kar\u0131n ve tepsinin dibini bu \u015fekilde bir iki s\u0131ra yufkayla kaplay\u0131n (bir yufka alta yerle\u015fecek \u015fekilde). Tepsideki yufkan\u0131n \u00fczerine ek\u015fimi\u011fi yay\u0131n, bir tatl\u0131 ka\u015f\u0131\u011f\u0131 kadar \u00e7\u00f6rekotunu serpi\u015ftirin. \u00dczerine yine ya\u011fl\u0131 suya bat\u0131r\u0131p \u00e7\u0131kard\u0131\u011f\u0131n\u0131z yufkalardan bir iki s\u0131ra \u00f6rt\u00fcn. En \u00fcste kalan ya\u011fl\u0131 suyu gezdirin, kalan \u00e7\u00f6rekotlar\u0131n\u0131 da serpin ve tepsinin \u00fcst\u00fcn\u00fc kapat\u0131n. 5 dakika kadar dinlendirin (suyunu \u00e7ekmesi i\u00e7in) ve servis edin.<\/p>\n

HURMALI DONDURMA<\/strong><\/p>\n

D\u00f6rt mevsim yap\u0131labilir.<\/p>\n

Malzemeler \u0002<\/strong>
\n5 su barda\u011f\u0131 s\u00fct \u0002 5 tatl\u0131 ka\u015f\u0131\u011f\u0131 saf salep (katk\u0131s\u0131z) \u0002 8-10 adet hurma<\/p>\n

Haz\u0131rlan\u0131\u015f\u0131<\/strong><\/p>\n

Hurmalar\u0131 y\u0131kay\u0131n, dondurma yap\u0131m\u0131na ba\u015flamadan 2-3 saat \u00f6nce bir k\u00e2sede \u00fczerlerini \u00f6rtecekmiktarda \u0131l\u0131k su ile \u0131slat\u0131n.Mand\u0131radan ya damarketten ald\u0131\u011f\u0131n\u0131z \u00e7iftlik s\u00fct\u00fcn\u00fc kaynat\u0131p so\u011futun. Salebi k\u00fc\u00e7\u00fck bir k\u00e2seye koyun, so\u011futtu\u011funuz s\u00fctten birmiktar \u00fczerine d\u00f6k\u00fcp tahta bir ka\u015f\u0131kla kar\u0131\u015ft\u0131rarak salebi p\u00fct\u00fcrs\u00fcz bir k\u0131vama getirin ve kar\u0131\u015ft\u0131rarak tenceredeki s\u00fcte kat\u0131n.
\nOca\u011f\u0131 orta \u0131s\u0131da a\u00e7\u0131p devaml\u0131 kar\u0131\u015ft\u0131rarak pi\u015firin (s\u00fct kat\u0131 birmuhallebi k\u0131vam\u0131 al\u0131ncaya kadar). S\u00fct iyice kat\u0131la\u015f\u0131nca tencereyi ate\u015ften al\u0131n ve 5-10 dakika kadar s\u00fcrekli kar\u0131\u015ft\u0131r\u0131n. Suda yumu\u015fam\u0131\u015f hurmalar\u0131 \u00e7ekirdeklerinden ay\u0131r\u0131p k\u00fc\u00e7\u00fck k\u00fcp \u015feklinde do\u011fray\u0131n. Her k\u00e2seye iki adet hurma d\u00fc\u015fecek \u015fekilde, hurmalar\u0131 k\u00e2selerin i\u00e7ine koyun. \u00dczerine haz\u0131rlad\u0131\u011f\u0131n\u0131z dondurmay\u0131 d\u00f6k\u00fcn, so\u011futun, buzdolab\u0131nda dinlendirin, servis etmeden 3-4 saat \u00f6nce buzlu\u011fa koyup dondurun ve servis edin.<\/p>\n

Not:<\/strong> Dondurmaya as\u0131l tad\u0131 salep verdi\u011fi i\u00e7in, arzu ederseniz buzlukta bekletmeden hafif yumu\u015fam\u0131\u015f dondurma k\u0131vam\u0131nda da servis edebilirsiniz. Bu dondurmaya kesinlikle \u015feker konulmaz!<\/p>\n","protected":false},"excerpt":{"rendered":"

Prof. Dr. Canan Efendigil Karatay, y\u00fcksek glisemik indeksli g\u0131dalar\u0131n insan sa\u011fl\u0131\u011f\u0131na zararl\u0131 oldu\u011funu s\u00f6yl\u00fcyor. Peki nedir bu glisemik indeks ve d\u00fc\u015f\u00fck glisemik indeksli g\u0131dalar\u0131n faydalar\u0131 nelerdir? \u0130\u015fte bu sorular\u0131n yan\u0131tlar\u0131 ve glisemik indeksi d\u00fc\u015f\u00fck ama \u00e7ok lezzetli tarifler… D\u00fc\u015f\u00fck glisemik indeksli yiyecekler, asl\u0131nda hemsa\u011fl\u0131kl\u0131 karbonhidratlar\u0131, hem sa\u011fl\u0131kl\u0131 proteinleri, hemde sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 bir \u00e7at\u0131 alt\u0131nda toplar. […]<\/p>\n","protected":false},"author":3,"featured_media":391,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[135,6,39,278,272,280,277,279,47,276,46],"class_list":["post-390","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guncel-haberler","tag-beslenme","tag-canan-karatay","tag-diyet","tag-dusuk-glisemik-indeksli-yiyecekler","tag-gida","tag-glisemik-indeks","tag-gobek-eritme","tag-karbonhidrat-iceren-yiyecekler","tag-kilo-verme","tag-yiyecek","tag-zayiflama","et-has-post-format-content","et_post_format-et-post-format-standard"],"_links":{"self":[{"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/posts\/390","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/comments?post=390"}],"version-history":[{"count":1,"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/posts\/390\/revisions"}],"predecessor-version":[{"id":392,"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/posts\/390\/revisions\/392"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/media\/391"}],"wp:attachment":[{"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/media?parent=390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/categories?post=390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/canankaratay.com\/wp-json\/wp\/v2\/tags?post=390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}