{"id":9,"date":"2015-01-19T20:00:00","date_gmt":"2015-01-19T18:00:00","guid":{"rendered":"https:\/\/sagligimbenimelimde.wordpress.com\/2015\/01\/19\/tam-beslenme-kan-sekeri-saglikli-yaglar-karbonhidratlar-vb"},"modified":"2015-01-19T20:00:00","modified_gmt":"2015-01-19T18:00:00","slug":"tam-beslenme-kan-sekeri-saglikli-yaglar-karbonhidratlar-vb","status":"publish","type":"post","link":"https:\/\/sagligimbenimelimde.com\/?p=9","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Ya\u011flar ve Lifler"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1895\" src=\"https:\/\/sagligimbenimelimde.com\/wp-content\/uploads\/2016\/03\/vegetables-790022_1920.jpg\" alt=\"vegetables-790022_1920.jpg\" width=\"1920\" height=\"1279\" srcset=\"https:\/\/sagligimbenimelimde.com\/wp-content\/uploads\/2016\/03\/vegetables-790022_1920.jpg 1920w, https:\/\/sagligimbenimelimde.com\/wp-content\/uploads\/2016\/03\/vegetables-790022_1920-300x200.jpg 300w, https:\/\/sagligimbenimelimde.com\/wp-content\/uploads\/2016\/03\/vegetables-790022_1920-1024x682.jpg 1024w, https:\/\/sagligimbenimelimde.com\/wp-content\/uploads\/2016\/03\/vegetables-790022_1920-768x512.jpg 768w, https:\/\/sagligimbenimelimde.com\/wp-content\/uploads\/2016\/03\/vegetables-790022_1920-1536x1023.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Bug\u00fcn biraz bilgi payla\u015fmak istedim. Tam ya da b\u00fct\u00fcnsel beslenmek, yani \u00f6\u011f\u00fcnlerde protein, karbonhidrat, lif ve ya\u011f i\u00e7eri\u011finin tam olmas\u0131 kan \u015fekerini dengeli bir seviyede tutmak i\u00e7in \u00e7ok \u00f6nemli. Bu \u00f6zellikle reaktif hipoglisemi ile ya\u015fayanlar i\u00e7in \u00f6nemli. Kan \u015fekeri seviyesinin dalgalanmamas\u0131 da deyim yerindeyse &#8220;a\u015ferme&#8221;lerin olmamas\u0131n\u0131 sa\u011fl\u0131yor. Yani tam besleniyorsan\u0131z kan \u015fekeri \u00e7ok d\u00fc\u015fm\u00fcyor ve dolay\u0131s\u0131yla onu y\u00fckseltmek i\u00e7in karbonhidrat ve hatta tatl\u0131 bir\u015feylere sald\u0131rma iste\u011fi gelmiyor. Ya da uzun s\u00fcre a\u00e7 kald\u0131ktan sonra birden bire yeme\u011fe sald\u0131rma iste\u011fi gelmiyor.<\/p>\n<p><!--more-->S\u0131k s\u0131k yemek yemekle, normal ya da az say\u0131da \u00f6\u011f\u00fcn yapmakla (aral\u0131kl\u0131 oru\u00e7 gibi) ilgili farkl\u0131 g\u00f6r\u00fc\u015fler de var, kendiniz i\u00e7in hangisinin iyi oldu\u011funu ara\u015ft\u0131r\u0131n. Deneyin. Buna ayr\u0131ca ba\u015fka bir yaz\u0131da de\u011finece\u011fim mutlaka.<\/p>\n<p>Yukar\u0131da a\u00e7\u0131klad\u0131\u011f\u0131m tam beslenmenin detay\u0131nda \u00e7o\u011funlukla bitkisel proteinler, \u00e7i\u011f g\u0131dalar, <em><strong>i\u015flem g\u00f6rmemi\u015f<\/strong><\/em> yani paketli olmayan g\u0131dalar ve glutensiz, yani genelinde alkali ve glisemik indeksi d\u00fc\u015f\u00fck g\u0131dalarla beslenme var. Bunlar\u0131 daha sonra detayl\u0131 olarak a\u00e7\u0131klayaca\u011f\u0131m.<\/p>\n<div>\u00d6ncelikle bu yaz\u0131y\u0131 yazmaya ba\u015flamadan \u00f6nce sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 yazmay\u0131 d\u00fc\u015f\u00fcnm\u00fc\u015ft\u00fcm. \u00d6zellikle ya\u011fdan ka\u00e7arak, ki genelde kalori hesab\u0131 yap\u0131lan diyetlerde oluyor bu, kilo vermeye \u00e7al\u0131\u015fman\u0131n zararlar\u0131 var. Kilo vermek i\u00e7in ya\u011f\u0131 tamamen beslenmeden \u00e7\u0131karmak asl\u0131nda v\u00fccuda zarar veriyor. \u00c7\u00fcnk\u00fc ya\u011f, A, D ve E vitaminlerinin kullan\u0131lmas\u0131na ve sinir sisteminin sa\u011fl\u0131kl\u0131 bir \u015fekilde \u00e7al\u0131\u015fmas\u0131na yar\u0131yor, ayr\u0131ca kalp sa\u011fl\u0131\u011f\u0131 da korunmu\u015f oluyoruz sa\u011fl\u0131kl\u0131 ya\u011flarla. Yani v\u00fccudun ya\u011fa ihtiyac\u0131 var. Yanl\u0131zca se\u00e7ici olunmas\u0131 gerekiyor bu konuda.<\/div>\n<p><b><i><span style=\"color:purple;\"><br \/>\n<\/span><\/i><\/b><b><i><span style=\"color:purple;\"><span style=\"text-decoration:underline;\">Sa\u011fl\u0131kl\u0131 ya\u011flar:<\/span><\/span><\/i><\/b><\/p>\n<ul>\n<li>Zeytin ve ya\u011f\u0131<\/li>\n<li>Hindistan Cevizi ya\u011f\u0131<\/li>\n<li>Tereya\u011f\u0131 veya Ghee (ar\u0131t\u0131lm\u0131\u015f, s\u00fct proteini al\u0131nm\u0131\u015f tereya\u011f\u0131)<\/li>\n<li>Ketentohumu ve ya\u011f\u0131<\/li>\n<li>\u00dcz\u00fcm\u00e7ekirde\u011fi ya\u011f\u0131<\/li>\n<li>Susam tohumu ve ya\u011f\u0131<\/li>\n<li>Avakado, Badem veya F\u0131st\u0131k Ezmesi gibi bitkisel ya\u011f kaynaklar\u0131<\/li>\n<\/ul>\n<p>Ayr\u0131ca <strong><a href=\"https:\/\/sagligimbenimelimde.com\/2015\/04\/07\/eksiltmeyin-cikarmayin-ve-bugun-birsey-ekleyin\/\" target=\"_blank\" rel=\"noopener\">\u015fu yaz\u0131daki<\/a> Omega 3<\/strong> k\u0131sm\u0131n\u0131 da okuyabilirsiniz.<\/p>\n<p><span style=\"text-decoration:underline;\"><em><strong><span style=\"color:#993366;text-decoration:underline;\">Lifler:<\/span><\/strong><\/em><\/span><\/p>\n<p>Lif biraz uzun bir konu.<\/p>\n<p>Suda \u00e7\u00f6z\u00fclebilen ve \u00e7\u00f6z\u00fclemeyen olarak ikiye ayr\u0131l\u0131yor. \u0130kisine de ihtiya\u00e7 var ve de ikinci grup ilki kadar sa\u011fl\u0131kl\u0131 olmad\u0131\u011f\u0131 i\u00e7in ilkine a\u011f\u0131rl\u0131k vermek \u00f6nemli. Bir yandan da \u00e7o\u011fu yiyecekte her ikisi birden, ve biri daha fazla oluyor. Dolay\u0131s\u0131yla genel olarak y\u00fcksek lif i\u00e7eren \u015feyler yemeli \ud83d\ude42 Glutene dikkat ederek nas\u0131l yap\u0131l\u0131r bu? Ve ayr\u0131ca farkl\u0131 bir intolerans\u0131n\u0131z varsa ona da dikkat etmek gerekli.<\/p>\n<p><em><strong>Y\u00fcksek Lif i\u00e7eren yiyecekler:<\/strong><\/em><\/p>\n<ul>\n<li>Mercimek ve bakliyat<\/li>\n<li>Kuru fasulye ve bezelye<\/li>\n<li>Kahverengi pirin\u00e7, dar\u0131, kinoa, yulaf<\/li>\n<li>Tam sebze ve meyveler<\/li>\n<\/ul>\n<p><strong><em>Suda \u00e7\u00f6z\u00fclen lifler<\/em><\/strong>\u00a0su \u00e7eker; ba\u011f\u0131rsaktaki suyu \u00e7ekerek\u00a0jelimsi bir forma girer. Sindirime yava\u015f\u00e7a girer ve kan \u015fekeri dengesini korur ve dolay\u0131s\u0131yla ge\u00e7 ac\u0131kt\u0131r\u0131r. Hem ishalden hem de kab\u0131zl\u0131ktan korur. Ba\u011f\u0131rsakta yava\u015f\u00e7a ilerledi\u011fi i\u00e7in vitamin, mineral al\u0131m\u0131n\u0131 g\u00fc\u00e7lendirir ve\u00a0sa\u011fl\u0131kl\u0131 bakteri olu\u015fumunu destekler. Kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr. Hormonlar\u0131 d\u00fczene sokar ki kilo vermenin en \u00f6nemli fakt\u00f6r\u00fcd\u00fcr bu.<\/p>\n<ul>\n<li style=\"padding-left:30px;\">Bakliyat, yulaf, pektin (elma, portakal, \u00e7ilek ve armut gibi meyvelerde \u00e7ok\u00e7a bulunur), keten tohumu, fasulye, yemi\u015fler ve tohumlar, kinoa.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Suda \u00e7\u00f6z\u00fclmeyen lifler\u00a0<\/strong><\/em>ba\u011f\u0131rsakta<em>\u00a0<\/em>oldu\u011fu gibi kal\u0131rlar, sindirilip par\u00e7alanmazlar. D\u0131\u015far\u0131 at\u0131l\u0131m\u0131 kolayla\u015ft\u0131r\u0131rlar ama suda \u00e7\u00f6z\u00fclebilir lifler kadar sa\u011fl\u0131kl\u0131 de\u011fildirler. Nelerde var? Tah\u0131llar\u0131n ve \u00fcr\u00fcnlerin d\u0131\u015f\u0131ndaki sert, zor \u00e7i\u011fnenen yerlerinde, kabuklar\u0131nda, bulunur. Dolay\u0131s\u0131yla \u00f6rne\u011fin, elman\u0131n i\u00e7inde suda \u00e7\u00f6z\u00fclen lif varken, kabu\u011funda \u00e7\u00f6z\u00fclmeyen lif var. Bu\u011fday kepe\u011finde, bu\u011fday ve tah\u0131l \u00fcr\u00fcnlerinde, kuru meyveler (hurma ve erik \u00f6zellikle). Bir de patlam\u0131\u015f m\u0131s\u0131rda.<\/p>\n<p>Tabi ki sadece birine de\u011fil ikisine ihtiyac\u0131m\u0131z var. Fakat suda \u00e7\u00f6z\u00fcnebilen grup genel sa\u011fl\u0131k ve tam beslenme a\u00e7\u0131s\u0131ndan daha \u00e7ok fayda sa\u011flad\u0131\u011f\u0131 i\u00e7in daha a\u011f\u0131rl\u0131kl\u0131 olarak t\u00fcketilmeli. Bu arada s\u00fcrekli kab\u0131zl\u0131k sorunu ya\u015fayanlara kepek verilmesinin sebebi, kepe\u011fin bu\u011fday\u0131n kabu\u011fu olmas\u0131 dolay\u0131s\u0131yla suda \u00e7\u00f6z\u00fcnemeyen lif olmas\u0131 ve de bir b\u00fct\u00fcn halinde bir anda ba\u011f\u0131rsaklardan ge\u00e7erek bo\u015falt\u0131m\u0131 kolayla\u015ft\u0131rmas\u0131d\u0131r. Ancak bu s\u00fcre\u00e7te bedenin beslenmesi ikinci planda kal\u0131yor. Siz de ihtiyac\u0131n\u0131za g\u00f6re se\u00e7iminizi yapabilirsiniz. Annanemin her daim elmalar\u0131n kabu\u011funu soyarak yemesini hat\u0131rl\u0131yorum \u015fimdi bunlar\u0131 yazarken. Ak\u015famlar\u0131 tepsisine koyar meyvelerini, al\u0131r eline b\u0131\u00e7a\u011f\u0131 soyar soyar yerdi, bize de yedirirdi tabi &#8211; kuca\u011f\u0131nda bir tepsi meyveyi soyarak b\u0131\u00e7a\u011f\u0131n ucuna bat\u0131rd\u0131\u011f\u0131 elma dilimlerini oturdu\u011fu yerden bize uzatmas\u0131 g\u00f6z\u00fcm\u00fcn \u00f6n\u00fcnde \u015fimdi \ud83d\ude42<\/p>\n<p>Sevgi ve sa\u011fl\u0131kla,<\/p>\n<p>Seray<\/p>\n<p><strong>*** *** Wellness Ko\u00e7lu\u011fu hakk\u0131nda bilgi i\u00e7in <a href=\"https:\/\/sagligimbenimelimde.com\/wellness-koclugu\/\" target=\"_blank\" rel=\"noopener\">buraya<\/a>, Workshop\u2019lar i\u00e7in\u00a0<a href=\"https:\/\/sagligimbenimelimde.com\/workshoplar\/\" target=\"_blank\" rel=\"noopener\">buraya<\/a>\u00a0t\u0131klay\u0131n.*** ***<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Bug\u00fcn biraz bilgi payla\u015fmak istedim. Tam ya da b\u00fct\u00fcnsel beslenmek, yani \u00f6\u011f\u00fcnlerde protein, karbonhidrat, lif ve ya\u011f i\u00e7eri\u011finin tam olmas\u0131 kan \u015fekerini dengeli bir seviyede tutmak i\u00e7in \u00e7ok \u00f6nemli. Bu \u00f6zellikle reaktif hipoglisemi ile ya\u015fayanlar i\u00e7in \u00f6nemli. Kan \u015fekeri seviyesinin dalgalanmamas\u0131 da deyim yerindeyse &#8220;a\u015ferme&#8221;lerin olmamas\u0131n\u0131 sa\u011fl\u0131yor. Yani tam besleniyorsan\u0131z kan \u015fekeri \u00e7ok d\u00fc\u015fm\u00fcyor [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,9,1],"tags":[51,246],"class_list":["post-9","post","type-post","status-publish","format-standard","hentry","category-butunsel-beslenme","category-reaktif-hipoglisemi-reactive-hypoglisemia","category-uncategorized","tag-butunsel-beslenme","tag-wholefood-diet"],"_links":{"self":[{"href":"https:\/\/sagligimbenimelimde.com\/index.php?rest_route=\/wp\/v2\/posts\/9","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sagligimbenimelimde.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sagligimbenimelimde.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sagligimbenimelimde.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sagligimbenimelimde.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9"}],"version-history":[{"count":0,"href":"https:\/\/sagligimbenimelimde.com\/index.php?rest_route=\/wp\/v2\/posts\/9\/revisions"}],"wp:attachment":[{"href":"https:\/\/sagligimbenimelimde.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sagligimbenimelimde.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sagligimbenimelimde.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}