ʻO Prof. dr. He kauka ʻo Canan Efendigil Karatay i hana ma nā ʻoihana like ʻole. Paʻakikī ʻo ia me ke ola olakino a me ka momona me kāna mau puke. No ka mea he ʻano ʻokoʻa kona ʻano ʻōlelo, ʻo kāna mau haʻiʻōlelo i loko o ka pāpaʻi e huki i ka manaʻo a kokoke i nā mea a pau āna e hana ai e lilo i kumuhana. ʻO Karatay, ʻo ia hoʻi ka mea nāna i hana i kahi meaʻai i kapa ʻia iā ia iho, ʻaʻole wale ka manaʻo e hoʻonāwaliwali i ka poʻe me kēia meaʻai, akā hoʻoikaika pū nō hoʻi e hana i kahi ola olakino. Hoʻoikaika ʻo Karatay Diet i ka hoʻemi kaumaha ma ka ʻai ʻana i nā meaʻai haʻahaʻa glycemic index. Hoʻoholo ʻia e wāwahi i ka insulin a me ka leptin resistance, ʻoi aku ka nui o ka poʻe paʻa a me ka momona. No laila, e hoʻoheheʻe ʻia ke ake a me ka momona o ka ʻōpū. Wahi a nā ʻōlelo ponoʻī a Canan Karatay, "ʻaʻole kēia he meaʻai, he hoʻolālā ia e hana ai i kahi nohona olakino."
ʻAʻole ʻo ka ʻai Karatay kahi papa inoa meaʻai mana. I kekahi hihia, ʻaʻohe papa inoa o ka meaʻai e ʻōlelo ana "e ʻai ʻoe i kēia, e noho ʻoe mai kēlā". ʻAʻohe ʻōlelo hoʻohiki e lilo au i ke kaumaha i loko o ka manawa pōkole. Hoʻokumu ka ʻai Karata i nā hui meaʻai, ʻaʻole nā meaʻai.
Ua maopopo paha iā ʻoe ke hana nei ʻoe i kahi ʻano hoʻemi kaumaha ʻē aʻe mai kēia mau wehewehe ʻana, ʻoiai he mea liʻiliʻi. I mea e hoʻomaopopo maikaʻi ai i ka Karatay Diet, "He aha ka leptin a me ka insulin, he aha nā meaʻai haʻahaʻa glycemic index?" Pono e hoʻomaka me ka wehewehe ʻana i kekahi mau manaʻo e like me
Pehea ka hana ʻana i ka ʻai Karata?
He aha ka insulin?
ʻO ka hormone insulin, i hana ʻia a huna ʻia e ka pancreas, hoʻohana i ke kō koko e like me ka ikehu. Ke ʻai ʻoe ma mua o ka mea e pono ai, mālama ʻia ke koena koko koko ma ke ʻano he momona no ka hoʻohana ʻana i ka wā e hiki mai ana. ʻO ka insulin ka hormone e hiki ai i ke kōpaʻa koko e kahe ana i loko o kou koko e hōʻiliʻili i loko o ke kino ma ka hoʻouna ʻana iā ia i ka depot.
2-2.5 mau hola ma hope o ka ʻai ʻana, hoʻomaka ka emi ʻana o ke kiʻekiʻe o ka hormone insulin a me ke kō i loko o ke koko. Ma hope o kēlā, ua hūnā ʻia kahi hormone i kapa ʻia ʻo glucagon mai ka pancreas e hāʻawi i ka ikehu i ke kino.
Ka hana o ka hormone glucagon; He mea ia e hoʻohana ʻia ai ke kō i waiho mua ʻia i loko o ke ake i wahie e komo ai i loko o ke koko. ʻAʻole nui loa ka wahie i mālama ʻia i loko o ke ake, no laila e hoʻopau ʻia i ka manawa pōkole.
ʻO ka hiki ke hoʻolilo i nā hola 4-5 me ka ʻole o ka ʻai ʻana a me ka pōloli ma lalo o nā kūlana maʻamau e pili ana i kēia mau hormones e hana like ana. Hoʻoikaika ka insulin a hiki i 2 mau hola ma hope o ka ʻai ʻana a hoʻoikaika ka hormone glucagon a hiki i 2 mau hola ma hope o kēlā.
No laila pehea inā ʻaʻole mākou e ʻai i kekahi mea a hiki i 4-5 mau hola ma hope o ka ʻai? ʻO kēia kahi e pāʻani ai ka hormone leptin.
He aha ka leptin?
Hoʻokomo ʻia i nā hana koʻikoʻi o ke kinoleptin hormoneho'ā i ka wā hiki iā ʻoe ke hele i nā hola 4-5 me ka ʻole ʻai. ʻO kāna hana ka hāʻawi ʻana i ka ikehu i ke kino ma ke puhi ʻana i ka momona i mālama mua ʻia ma nā wahi like ʻole o ke kino. I mea e lilo ai ke kaumaha, ʻo ia hoʻi, e puhi i ka momona i hōʻiliʻili ʻia, pono e hoʻāla ʻia ka hormone leptin i ka lā.
Ma hope o ka ʻai ʻana, piʻi ka insulin me ke kō koko. Inā ʻai pinepine ʻoe, mau ka insulin kiʻekiʻe. ʻElua mau hopena;
I ka lōʻihi o ke kiʻekiʻe o ka insulin, e mālama mau ʻia ka mea āu e ʻai ai.
No ka loaʻa ʻole o ka manawa o ka hormone leptin e komo ai, ʻaʻole hiki ke puhi ʻia kāu momona i hōʻiliʻili ʻia.
No ka mea; ʻAʻole ʻōlelo ʻo Canan Karatay i ka ʻai liʻiliʻi a pinepine.
I mea e hūnā ʻia ai ka hormone insulin o ke ao, pono ʻoe ma kahi o 4-5 mau hola ma waena o kāu ʻai a ʻaʻole pono ʻoe e ʻai a inu i kekahi mea ma waena. ʻO ka lōʻihi o ka manawa ma waena o nā meaʻai e hana maikaʻi ka leptin a hiki iā ʻoe ke puhi i ka momona.
Eia naʻe, e hoʻomanaʻo ʻo ka manawa ʻoi loa o ka hormone leptin ma waena o 02.00:05.00 a XNUMX:XNUMX i ka pō i ka wā e hiamoe ana. I mea e hoʻokō ai ka leptin i kēia mau manawa, pono e ʻai ʻole ma hope o kekahi manawa i ke ahiahi.
Eia naʻe, ʻo ka ʻai pinepine ʻana i ke ao, ka ʻai ʻana i nā ʻāpana nui a me ka ʻai ʻana i ka pō e pale ai i ka hana ʻana o ka hormone leptin, no laila ʻaʻole hiki iā ʻoe ke puhi i kou momona a lilo ke kaumaha.
He aha ka insulin a me ka leptin resistance?
ʻO ka insulin a me ka hormone leptin i loko o nā kino kino a pau; ʻO ke kūlana o ka ʻike ʻole ʻana i nā kauoha i kūkulu ʻia i loko o ka lolo, ate, pancreas, naʻau a me nā ʻiʻo āpau i kapa ʻia ʻo ka insulin a me ka pale leptin. Ke hoʻomau nei ka insulin a me ka leptin resistance, ʻaʻole hiki iā ʻoe ke puhi i kou momona a lilo i ke kaumaha ma ke ʻano olakino. No ka uhaki ʻana i ka insulin a me ka pale ʻana i ka leptin, pono ʻoe e hoʻololi i kou nohona a me kāu ʻai. ʻO kēia mau hoʻololi o ka nohona:
hana kino
ʻO ka hana kino kekahi o nā mea koʻikoʻi i ka haki ʻana i ka insulin a me ka pale leptin. Me ke ola ikaika, pale ʻia nā maʻi degenerative e hiki mai ana i ka wā e hiki mai ana.
nā momona olakino
ʻO ka ʻai ʻana i nā momona maikaʻi i kāu meaʻai e maʻalahi ka haki ʻana i ka insulin a me ka pale leptin. nā momona maikaʻi; ka pata, ka aila iʻa, ʻo ia hoʻi ka aila omega 3, ka aila kulina i mālama ʻole ʻia i ka wela a me ka ʻaila sunflower, ʻo ia hoʻi ka aila omega 6, ʻoliva a me ka aila hazelnut, ʻo ia hoʻi ka aila omega 9.
Hōʻalo i nā meaʻai i hana ʻia
He mea koʻikoʻi ka ʻai ʻana i nā meaʻai kūlohelohe i ka haki ʻana i ka insulin a me ka pale leptin. ʻAʻole hōʻino nā meaʻai kūlohelohe i ke kino a he haʻahaʻa glycemic index.
E ʻai i nā meaʻai haʻahaʻa glycemic index
Ke ʻai ʻoe i nā meaʻai haʻahaʻa haʻahaʻa glycemic index, ua haki ka insulin a me ka pale leptin a hoʻomaka ʻoe e lilo i ke kaumaha. Ke wehe ʻoe i nā meaʻai glycemic index kiʻekiʻe, nā mea inu a me nā meaʻai i hana ʻia mai kou ola, e emi ana kāu momona i mālama ʻia a ʻoi aku ka ikaika a me ka ikaika.
He aha ka glycemic index?
Hoʻopili ʻia ka glycemic index ma muli o ka nui o nā kalapona i loko o nā meaʻai. Ma kēia helu helu, i ʻae ʻia he glucose 100, ʻoi aku ka waiwai o nā meaʻai ʻē aʻe. Hoʻokaʻawale ʻia nā meaʻai i loaʻa i ka carbohydrate ma ke ʻano haʻahaʻa, waena a kiʻekiʻe glycemic index. Wahi a keia;
Haʻahaʻa glycemic index: 0-55
Helu glycemic index: 55-70
Kiʻekiʻe glycemic index: 70-100
Pehea e lilo ai ke kaumaha i nā meaʻai haʻahaʻa glycemic index?
Ke ʻai ʻoe i nā meaʻai haʻahaʻa glycemic index, e māʻona ʻoe no ka manawa lōʻihi a ʻaʻole ʻoe e pōloli koke. No laila ʻaʻole pono ʻoe e ʻai pinepine a ʻaʻole ʻoe e hoʻouka i nā meaʻai kō.
ʻAʻole hiki i nā meaʻai haʻahaʻa glycemic index ke hoʻololi koke i ke kō koko. ʻO ka hopena, ʻaʻole hiki mai ka pōloli, nāwaliwali, luhi a me ka huhū.
Ke ʻai ʻoe i nā meaʻai haʻahaʻa glycemic index, ʻaʻole ʻoe e pōloli no ka manawa lōʻihi a ʻaʻole ʻoe e ʻai. No laila, loaʻa i ka hormone leptin ka manawa e hūnā ʻia a puhi ʻia ka momona i hōʻiliʻili ʻia. No laila, lilo ʻoe i ke kaumaha ma ke ʻano olakino.
Ke ʻai ʻia nā meaʻai haʻahaʻa glycemic index, ʻaʻole mālama ʻia ka momona, puhi wikiwiki ʻia, a heheʻe maʻalahi ka momona a me ka ʻōpū. ʻAʻole heheʻe kou mau ʻiʻo a ʻaʻohe nalowale o ka wai.
He aha nā meaʻai haʻahaʻa glycemic index?
Wahi a ka helu glycemic index, ʻo kekahi o nā protein, nā mea kanu, nā huaʻai, nā legumes a me nā nati he haʻahaʻa haʻahaʻa a i ʻole waena.Papa kuhikuhi glycemicHiki iā ʻoe ke ʻike i ka glycemic index o nā meaʻai ma ka nānā ʻana
Eia ka manaʻo e pono ai ʻoe e hoʻolohe; ʻaʻole ʻai i nā meaʻai haʻahaʻa glycemic index ma nā ʻāpana nui. I kēia hihia, loaʻa nā waiwai glycemic kiʻekiʻe i kapa ʻia ʻo "high glycemic load". No laila, pono ʻoe e hoʻōki i ka ʻai ke māʻona.
Pehea ka hana ʻana o ka Karatay Diet?
Ua hoʻomākaukau ʻia kahi papa kuhikuhi no ka hoʻomaopopo ʻana i ke kumu o ka ʻai Karata. Hiki iā ʻoe ke hoʻohui a unuhi ma aneʻi, e noʻonoʻo ana i ka glycemic index o ka meaʻai.
2 mau hua maloʻo ʻole (hiki ke hoʻomoʻa ʻia ka Lop me ka paila palupalu a i ʻole i loko o ka pā me ka wela haʻahaʻa i ka pata maʻemaʻe ʻaʻole ʻoʻoleʻa.
ʻO ke kīʻaha me ka liʻiliʻi o ka paʻakai e like me ka lima (Hiki ke ʻai ʻia kahi kīʻaha kī o ka walnuts, hazelnuts, haʻahaʻa paʻakai paʻakai, ʻalemona, pīkī, etc. ma kahi o ka berena me ka paʻakai)
8-10 mau ʻoliva me ka paʻakai liʻiliʻi (hiki ke hoʻohui ʻia i ka ʻaila ʻoliva, lemon a me nā ʻāpana ʻulaʻula.)
Hiki iā ʻoe ke ʻai i ka nui o nā tōmato, pepa, kukama, pāhiri, mint a me arugula e like me kou makemake.
Lemona kī a i ʻole ka waiū (me ka ʻole o ke kō a me ka mea ʻono.)
No ka mea ʻo ka ʻaina kakahiaka ka meaʻai nui loa o ka lā, ʻo ka ʻai ʻana i ka protein a me nā momona olakino e hoʻolalelale i ka metabolism. ʻO ka hoʻokuʻu ʻana i ka ʻaina kakahiaka, ʻo ia ka mea e ʻai nui ʻoe no ke koena o ka lā.
ʻO ka ʻaina awakea ma waena o 13.00-14.00
Hiki iā ʻoe ke koho i kekahi o kēia mau koho e like me ka ʻaina awakea.
ʻO ka ʻiʻo a i ʻole ka ʻai meaʻai me ka ʻaila ʻoliva
3-5 mau ʻāpana cutlet, steak, tenderloin, pani hipa, etc. (Mai ʻai i ka laiki a me ka ʻuala, no ka mea, he kiʻekiʻe ka glycemic index.)
ʻO ka iʻa (i kālua ʻia, kalua ʻia a i ʻole i ka mahu)
Doner, kebab a i ʻole nā ʻano kebab ʻē aʻe (Mai ʻai i ka laiki, pita a i ʻole berena me ia)
ʻO nā ʻano kīʻaha lentil a pau
Purslane
ʻO kahi kīʻaha artichoke, celery, kāpeti, pua puaʻa a i ʻole leek (e koho e like me ke kau.)
Karnıyarık, imambayildi, eggplant kebab, zucchini a me nā pepa.
ʻO nā pīni maloʻo, nā pīni ākea a i ʻole nā moa me ka pastrami a i ʻole ka ʻiʻo minced (hiki ke ʻai ʻia me ka nui o nā aniani a me ka salakeke)
Nā ʻano sopa i hoʻomoʻa ʻia i ka home; ʻōmato, tarhana, trotter, tripe etc. (Mai hoʻohana i nā sopa koke i ka wā e hana ʻia ai.)
Ma waho aʻe o ka ʻai, hiki iā ʻoe ke ʻai:
Hiki ke ʻai ʻia me ka ʻiʻo a me nā kīʻaha iʻa.
tzatziki me nā meaʻai; Hiki ke inu ʻia ma ka hoʻohui ʻana i ka ʻaila ʻoliva puʻupaʻa, ka nui o ke kāleka a me ka mint. Hiki ke hoʻopau ʻia i ka home nā ʻōpala i hoʻomākaukau ʻia me nā ʻano kuʻuna.
ʻO ka poʻe makemake e ʻai i nā hua me nā meaʻai i luna aʻe paha e makemake lākou:
Hoʻokahi hua kau
Me kahi kīʻaha yoghurt a me kahi lima o ka walnuts, hiki ke hoʻopau ʻia nā meaʻai e like me 5-6 damson plums a i ʻole kahi lima o nā hua waina ʻeleʻele a i ʻole 5-6 mau ʻāpana maloʻo.
'Ōlelo Aʻo:
Inā ʻaʻole hiki iā ʻoe ke hoʻolimalima i nā hola 4-5 me ka ʻoluʻolu ma hope o ka ʻaina kakahiaka a me ka ʻaina awakea me ka pōloli ʻole, inā ʻaʻole hiki iā ʻoe ke hoʻōki me ka ʻole ʻana i ka ʻai i loko o 1-2 mau hola, ʻo ia hoʻi, ʻo ka mea āu e ʻai ai i kēia mau meaʻai he mea pōʻino i kou olakino.
ʻAina ma waena o 18.00:19.00 a XNUMX:XNUMX
I ka ʻaina ahiahi, hiki iā ʻoe ke hoʻomākaukau i nā meaʻai e like me kou makemake ma ke koho ʻana mai nā meaʻai e like me ka ʻaina awakea.
Ma ke ʻano o ka lilo ʻana o ke kaumaha, ʻo ke ʻano a me ka glycemic index o nā meaʻai he mea nui e like me ka wā e ʻai ʻia ai. I mea e lilo ai ke kaumaha a olakino, pono e ʻai ʻia ka ʻaina ahiahi ma ka hola 20.00:XNUMX ma ka hope loa.
Mai kēia manawa a hiki i kahi moe, ʻaʻohe mea e ʻai ʻia a ʻaʻole inu ʻia nā mea inu kō. Hiki ke inu ʻia ke kī Lemona, ke kī ʻōmaʻomaʻo a i ʻole ka lāʻau lapaʻau ma hope o ka ʻaina ahiahi a me ka lā holoʻokoʻa, inā he wai, ayran, ʻaʻohe kō a me nā mea ʻono ʻole.
No ka lilo ʻana o ke kaumaha, pono e hoʻopau i kāu ʻaina ahiahi ma ka hola 19.00:20.00 a i ʻole XNUMX:XNUMX ma ka hope loa. Inā hoʻomau ʻoe e ʻai i kekahi mea ma hope o kēia manawa, e pale ʻoe i ka huna ʻana o ka hormone koʻikoʻi no ka pohō kaumaha, ʻo ia ka leptin.
ʻAʻole hiki iā ʻoe ke lilo i ke kaumaha inā ʻaʻole huna ʻia ka hormone leptin. ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana a hiki i ka pō e hoʻonui ai i kāu hormone insulin i ka lā aʻe.
Ua ʻōlelo ʻo Canan Karatay e hiki mai ana kēia mau loli i ke ola o ka poʻe e hahai ana i kēia ʻai.
ʻAʻohe manaʻo o ka pōloli, e hoʻomau ka manaʻo o ka piha i ka lā.
Ma muli o ka ʻai ʻia ʻana o nā meaʻai maoli, e haki ke kūʻē ʻana o ka insulin a me ka leptin.
Hiki ke ʻai maʻalahi nā momona a me nā protein olakino.
ʻAʻole pono ʻoe e ʻai i ke kō a me nā huahana kō, i kapa ʻia ʻo Canan Karatay ʻo ka mea ʻawaʻawa loa, ʻoiai e ʻai ana. Pono ʻoe e wehe iā ia mai kāu ʻai.
Hoʻopilikia ke kō i ke kino. Hoʻopilikia i ke koena mineral o ke kino, hoʻemi i ke kiʻekiʻe o ka hormone ulu i loko o ke koko, he mea ʻawaʻawa a hoʻohui ʻia e like me ka waiʻona, hoʻonāwaliwali i ka ʻōnaehana pale, hoʻopaneʻe i ka ho'ōla ʻana o nā ʻeha a me nā maʻi, hoʻoulu i ke kaumaha a me ka nānā ʻole, e hoʻoulu ai i nā maʻi niho a me nā ʻōpala, hoʻonui. i ke kiʻekiʻe o ka hyperactivity i loko o nā keiki, hormonal imbalance i loko o ke kino He nui nā poino ʻē aʻe e like me ke kaulike ʻole, ka hoʻonui ʻana i ka wai, ka hānai ʻana i nā maʻi kanesa a me ka hoʻonui ʻana i ka pilikia o ka maʻi kanesa.
ʻO ka papa inoa ʻai ʻo Karatay
aina kakahiaka
1 hua moa i hoʻolapalapa ʻia a i ʻole menemen a i ʻole 2 hua manu omelet
1-2 mau ʻāpana o ka cheese feta
8-10 mau ʻoliva (i hoʻopaʻa ʻia me ka ʻaila ʻoliva a me thyme)
1 kīʻaha walnuts a i ʻole hazelnuts
ʻAina awakea
ʻAi ʻai me ka ʻaila ʻoliva
XmUMX kīmū momi
ʻO ka salakeke kau me ka ʻaila ʻoliva
ʻAina ahiahi
ʻO ka iʻa iʻa a i ʻole ka moa a i ʻole ka ʻiʻo ʻulaʻula
ʻO ka salakeke kau me ka ʻaila ʻoliva
1 bola yogurt
Nā meaʻai ʻai
Hiki ke hoʻopau ʻia ke kofe Turkish a i ʻole nā mea kanu lāʻau me ke kō a me ka mea ʻono.
ʻAi a me nā haʻuki ʻo Karatay
Ua ʻōlelo ʻo Karatay Diet e hana pū ʻia ka hana kino me ka ʻai. He mea nui ka hana kino o ke ola kino.
Pono e hele pū me ʻoe ka hoʻoikaika kino e hoʻonui mālie i kou ola. Ma hope o ka lilo ʻana o ke kaumaha, ʻaʻole hoʻomaka ka hoʻoikaika kino a inā hoʻouka ʻia nā meaʻai glycemic index kiʻekiʻe, hoʻi koke ke kaumaha. ʻO ka hoʻoikaika mau ʻana e kōkua i ka wāwahi i ka insulin a me ka pale leptin.
I nā minuke 15-20 mua o ka hoʻoikaika kino, hoʻohana ʻia ke kō i mālama ʻia ma ke ʻano he glycogen i loko o nā ʻiʻo wāwae i wahie. Inā ʻoi aku ka lōʻihi o ka hoʻoikaika kino ma mua o 20 mau minuke, hoʻohana ʻia ke kō a me nā momona manuahi i loko o ke koko e like me ka ikehu.
Inā ʻoi aku ka lōʻihi o ka hoʻomaʻamaʻa ʻana ma mua o 40 mau minuke, ua puhi ʻia ka momona i hoʻopaʻa ʻia i loko o kou ake a me kou kino, e lilo i koko koko a hāʻawi i ka ikehu e pono ai. ʻO ka manaʻo e noʻonoʻo ʻia ma ʻaneʻi, ʻo ia ka hoʻonui ʻana i ka manawa hana, ʻaʻole hikiwawe, ke hoʻomaka i kekahi papahana hoʻoikaika kino.
ʻO ka pōʻino o ka Karatay Diet
ʻO ka ʻai karata kahi meaʻai e hoʻolilo i ke kaumaha i pahuhopu. ʻOiai e hāʻawi ana i nā pōmaikaʻi, ʻike ʻia kekahi mau hopena ʻaoʻao i ka wā o ke kaʻina meaʻai.
ʻAʻole mālama ʻia nā kalapona i kēia ʻai. ʻOi aku ka manaʻo nui i nā protein. Eia nō naʻe, ʻaʻole ʻoe e ʻai i nā kalapona e hoʻoluhi i ka lā. ʻO ia hoʻi ke kumu o ka nāwaliwali o ka ʻiʻo e hiki mai ana i ka manawa.
Hiki i ka hoʻohana ʻana i ka protein ke hoʻopau i ke ake i ka manawa a me ka momona o ke ake.
ʻO ka hoʻohana nui ʻana i ka protein e hoʻopilikia i nā puʻupaʻa.
Ua kaupalena ʻia ka ʻai ʻana i nā huaʻai i ka ʻai Karata. Akā he nui nā pono o nā hua, e like me ka pale ʻana i ka maʻi kanesa.
