Kodi Zakudya za Karatay Zimapangidwa Bwanji? Mndandanda wa Zakudya za Karatay

Kodi Karatay Diet ndi chiyani?

Prof Dr. Canan Efendigil Karatay ndi dokotala yemwe wagwira ntchito m'mabungwe osiyanasiyana. Amalimbana ndi moyo wathanzi komanso kunenepa kwambiri ndi mabuku ake. Popeza ali ndi kalembedwe kosiyana, nkhani zake pawailesi yakanema zimakopa chidwi ndipo pafupifupi chilichonse chomwe amachita chimakhala ndandanda. Karatay, yemwe amapanga zakudya zotchedwa dzina lake, sikuti amangofuna kufooketsa anthu ndi zakudya izi, komanso amayesetsa kukhala ndi moyo wathanzi. Zakudya za Karatay zimagogomezera kuchepa thupi mwa kudya zakudya zochepa za glycemic index. Cholinga chake ndi kuphwanya insulin ndi leptin kukana, makamaka mwa anthu onenepa komanso onenepa kwambiri. Choncho, chiwindi ndi mafuta a m'mimba zidzasungunuka. Malinga ndi mawu a Canan Karatay mwiniwake, “amenewa si chakudya, koma ndi dongosolo lokhala ndi moyo wathanzi.”

Zakudya za Karatay si mndandanda wazakudya zozizwitsa. Mulimonsemo, zakudyazo zilibe mndandanda womwe umati "mudzadya izi, mudzakhala kutali ndi izo". Palibe lonjezo loti ndichepetse thupi m'kanthawi kochepa. Zakudya za Karatay zimayang'ana magulu a zakudya, osati zakudya.

Mwinamwake mwamvetsetsa kuti mukulimbana ndi kalembedwe kosiyana siyana kuchokera ku mafotokozedwe awa, ngakhale atakhala pang'ono. Kuti mumvetse bwino Zakudya za Karatay, "Kodi leptin ndi insulini ndi chiyani, zakudya zochepa za glycemic index ndi ziti?" Ndikofunikira kuyamba ndi kufotokoza mfundo zina monga

Kodi insulin ndi chiyani?

Hormone ya insulin, yopangidwa ndikutulutsidwa ndi kapamba, imagwiritsa ntchito shuga wamagazi ngati mphamvu. Mukadya kwambiri kuposa momwe mungafunire, shuga wamagazi ochulukirapo amasungidwa ngati mafuta kuti mudzagwiritse ntchito mtsogolo. Insulin ndi timadzi tambiri timene timalola shuga wozungulira m'magazi anu kuti aunjike m'thupi potumiza ku depot.

Maola 2-2.5 mutatha kudya, mlingo wa insulin hormone ndi shuga m'magazi umayamba kuchepa pang'onopang'ono. Pambuyo pake, timadzi tambiri totchedwa glucagon timapangidwa kuchokera ku kapamba kuti tipatse mphamvu mthupi.

ntchito ya timadzi glucagon; Ndiko kuonetsetsa kuti shuga wotsalira wosungidwa m'chiwindi ukugwiritsidwa ntchito ngati mafuta odutsa m'magazi. Mafuta osungira omwe amasungidwa m'chiwindi sakhala ochuluka kwambiri, chifukwa chake adzachepa pakapita nthawi.

Kutha maola 4-5 osadya kapena kukhala ndi njala nthawi zonse kumadalira kuti mahomoniwa amagwira ntchito mogwirizana. Insulin imagwira ntchito mpaka maola awiri mutadya ndipo timadzi ta glucagon timakhala tikugwira mpaka maola awiri pambuyo pake.

Ndiye chimachitika ndi chiyani ngati sitidya chilichonse mpaka maola 4-5 titatha kudya? Apa ndipamene timadzi ta leptin timayamba kugwira ntchito.

Kodi leptin ndi chiyani?

Kuchita nawo ntchito zambiri zofunika za thupi hormone ya leptinimayendetsa pamene mutha kupita maola 4-5 osadya. Ntchito yake ndikupereka mphamvu m'thupi powotcha mafuta omwe adasungidwa kale m'madera osiyanasiyana a thupi. Kuti muchepetse thupi, ndiye kuti, kuwotcha mafuta owunjika, hormone ya leptin iyenera kutsegulidwa masana.

Mukatha kudya, insulin imakwera limodzi ndi shuga wamagazi anu. Ngati mumadya pafupipafupi, insulini imakhala yokwera nthawi zonse. Izi zili ndi zotsatira ziwiri;

• Insulin ikangokhala yokwera, zomwe mumadya zimasungidwabe.
• Popeza hormone ya leptin ilibe nthawi yoloweramo, mafuta anu owunjika sangathe kuwotchedwa.

Chifukwa; Canan Karatay samalimbikitsa kudya pang'ono komanso pafupipafupi. 

Kuti mahomoni a insulin masana atulutsidwe, payenera kukhala maola 4-5 pakati pazakudya zanu ndipo musadye kapena kumwa chilichonse pakati pawo. Nthawi yotalikirapo pakati pa chakudya imapangitsa kuti leptin igwire ntchito bwino ndikukulolani kuwotcha mafuta ambiri.

Komabe, kumbukirani kuti nthawi yogwira ntchito kwambiri ya hormone ya leptin ndi pakati pa 02.00:05.00 ndi XNUMX:XNUMX usiku pamene mukugona. Kuti leptin iyambe kugwira ntchito panthawiyi, ndikofunikira kuti musadye pakapita nthawi inayake madzulo.

Komabe, kudya kaŵirikaŵiri masana, kudya zakudya zazikulu ndi kudya usiku kumalepheretsa hormone ya leptin kugwira ntchito, kotero simungathe kuwotcha mafuta anu ndi kuchepetsa thupi.

Kodi insulin ndi leptin kukana ndi chiyani?

Insulin ndi mahomoni a leptin m'magulu onse a thupi; Mkhalidwe wosazindikira malamulo opangidwa mu ubongo, chiwindi, kapamba, mtima ndi minofu yonse mwasayansi amatchedwa insulin ndi leptin resistance. Malingana ngati kukana kwa insulini ndi leptin kukupitirirabe, simungawotche mafuta anu ndikuchepetsa thupi mwanjira yathanzi. Kuti muchepetse kukana kwa insulin ndi leptin, muyenera kusintha moyo wanu komanso zakudya zanu. Kusintha kwa moyo ndi izi:

• kuchita masewera olimbitsa thupi

Kuchita zolimbitsa thupi ndi chimodzi mwazinthu zofunika kwambiri pakuphwanya kukana kwa insulin ndi leptin. Ndi moyo wokangalika, matenda osokonekera omwe angachitike m'tsogolo amapewanso.

• mafuta abwino

Kugwiritsa ntchito mafuta athanzi muzakudya zanu kumapangitsa kuti kusakhale kosavuta kuswa insulin ndi leptin kukana. mafuta abwino; batala, mafuta a nsomba, mwachitsanzo mafuta a omega 3, mafuta a chimanga osatenthedwa ndi mafuta a mpendadzuwa, mwachitsanzo mafuta a omega 6, mafuta a azitona ndi a hazelnut, mwachitsanzo mafuta a omega 9.

•  Pewani zakudya zosinthidwa

Kudya zakudya zachilengedwe ndikofunikira kwambiri pakuphwanya insulin ndi leptin kukana. Zakudya zachilengedwe sizivulaza thupi ndipo zimakhala ndi index yotsika ya glycemic.

•  Idyani zakudya zokhala ndi index yotsika ya glycemic

Mukadya zakudya zotsika za glycemic index, insulin ndi leptin kukana kumasweka pang'onopang'ono ndipo mumayamba kuchepa thupi. Mukachotsa zakudya zokhala ndi index yayikulu ya glycemic, zakumwa ndi zakudya zosinthidwa m'moyo wanu, mafuta anu osungidwa amachepa ndipo mudzakhala amphamvu komanso amphamvu.

Kodi glycemic index ndi chiyani?

Mlozera wa glycemic umawerengedwa kutengera kuchuluka kwa chakudya m'zakudya. Pakuwerengera uku, komwe kumavomerezedwa ngati glucose 100, zakudya zina zimayamikiridwa molingana. Zakudya zomwe zimakhala ndi chakudya zimagawidwa kukhala zotsika, zapakati komanso zapamwamba za glycemic index. Malingana ndi izi; 

• Mlozera wotsika wa glycemic: 0-55
• Mlozera wapakatikati wa glycemic: 55-70
• Mndandanda waukulu wa glycemic: 70-100

Kodi zakudya zotsika za glycemic index zimachepetsa bwanji thupi?

• Mukadya zakudya zotsika za glycemic index, mumamva kukhuta kwa nthawi yayitali ndipo simudzakhala ndi njala mwachangu. Chifukwa chake simumva kufunika kodya china chake pafupipafupi komanso simulimbana ndi zakudya zotsekemera.
• Zakudya zotsika za glycemic index sizimayambitsa kusinthasintha kwadzidzidzi kwa shuga m'magazi. Zotsatira zake, njala, kufooka, kutopa ndi kukwiya sizichitika.
• Mukadya zakudya zotsika kwambiri za glycemic index, simudzakhala ndi njala kwa nthawi yayitali ndipo simudzadya. Choncho, hormone ya leptin imapeza nthawi yoti itulutsidwe ndipo mafuta ochuluka amawotchedwa. Kotero mumaonda mwa njira yathanzi.
• Zakudya zotsika kwambiri za glycemic zikadyedwa, mafuta samasungidwa, amawotchedwa mwachangu, ndipo mafuta a chiwindi ndi am'mimba amasungunuka mosavuta. Minofu yanu sisungunuka ndipo palibe kutaya madzi.

Ndi zakudya ziti zomwe zili ndi index yotsika ya glycemic?

Malinga ndi kuwerengera kwa glycemic index, mapuloteni ena, masamba, zipatso, nyemba ndi mtedza amakhala ndi index yotsika kapena yapakatikati ya glycemic. Glycemic index indexMutha kudziwa index ya glycemic yazakudya poyang'ana

Nayi mfundo yomwe muyenera kutchera khutu; osadya zakudya zotsika kwambiri za glycemic index. Pankhaniyi, milingo yayikulu ya glycemic yotchedwa "high glycemic load" imachitika. Choncho, muyenera kusiya kudya mutakhuta.

Kodi Zakudya za Karatay Zimapangidwa Bwanji?

Sewero lachitsanzo lakonzedwa kuti mumvetsetse tanthauzo lazakudya za Karatay. Mutha kuwonjezera ndikuchotsa apa, poganizira index ya glycemic yazakudya.

Chakudya cham'mawa pakati pa 07.00 ndi 09.00

• Mazira 2 osaphikidwa bwino (Lop akhoza kuphikidwa mofewa kapena mu poto pa kutentha pang'ono mu batala wosalimba kwambiri. Menemen kapena mazira okhala ndi nyama yankhumba amathanso kupangidwa.)
• Tchizi wokhala ndi mchere pang'ono ngati wodzaza dzanja (Galasi la tiyi la walnuts, hazelnuts, mtedza wopanda mchere wambiri, amondi, mtedza, ndi zina zotere zitha kudyedwa m'malo mwa mkate wokhala ndi tchizi)
• 8-10 azitona ndi mchere wochepa (mafuta a azitona, mandimu ndi tsabola wofiira akhoza kuwonjezeredwa kwa izo.)
• Mutha kudya tomato, tsabola, nkhaka, parsley, timbewu tonunkhira ndi arugula momwe mungafunire.
• Tiyi ya mandimu kapena mkaka (wopanda shuga ndi zotsekemera.)

Popeza chakudya cham'mawa ndi chakudya chofunikira kwambiri patsiku, kudya zomanga thupi ndi mafuta athanzi kumathandizira kagayidwe kachakudya. Kudumpha chakudya cham'mawa kumatanthauza kuti mudzadya zambiri tsiku lonse.

Chakudya chamasana kuyambira 13.00-14.00

Mutha kusankha chilichonse mwazinthu zotsatirazi ngati chakudya chamasana.

• Nyama kapena masamba mbale ndi mafuta azitona
• 3-5 zidutswa za cutlet, steak, tenderloin, mwanawankhosa kutsekedwa, etc. (Osadya mpunga ndi mbatata, chifukwa ali ndi index yayikulu ya glycemic.)
• Nsomba (yophika, yophika kapena yophika)
• Wopereka, kebab kapena mitundu ina ya kebab (Osadya nayo mpunga, pita kapena mkate)
• Mitundu yonse ya mbale za mphodza
• Kameme fm
• Artichoke, udzu winawake, kabichi, kolifulawa kapena mbale ya leek (sankhani malinga ndi nyengo).
• Karnıyarık, imambayildi, biringanya kebab, zukini ndi tsabola.
• Nyemba zouma, nyemba zazikulu kapena nandolo ndi pastrami kapena nyama minced (akhoza kudyedwa ndi anyezi ambiri ndi saladi)
• Mitundu yonse ya supu zophikidwa kunyumba; tomato, tarhana, trotter, tripe etc. (Musagwiritse ntchito soups nthawi yomweyo pamene akukonzedwa.)

 Kuwonjezera pa zakudya, mukhoza kudya:

• Nyengo saladi, anyezi ndi yogurt akhoza kudyedwa ndi nyama ndi nsomba mbale.
• tzatziki ndi chakudya; Ikhoza kumwa mwa kuwonjezera mafuta owonjezera a azitona, adyo wambiri ndi timbewu tonunkhira. Pickles okonzedwa ndi njira zachikhalidwe akhoza kudyedwa kunyumba. 

Amene akufuna kudya zipatso ndi zakudya zomwe zili pamwambazi angakonde: 

• Chipatso chimodzi chanyengo
• Pamodzi ndi mbale ya yoghuti ndi ma walnuts ochepa, zakudya monga 5-6 damson plums kapena mphesa zokhala ndi mbewu zakuda kapena ma apricots owuma 5-6 amatha kudyedwa.

Dziwani izi:

Ngati simungathe kuthera maola 4-5 momasuka mutatha kadzutsa ndi nkhomaliro popanda kumva njala, ngati simungathe kusiya popanda chotupitsa mu maola 1-2, ndiye zomwe mumadya pazakudyazi ndizovulaza thanzi lanu.

Chakudya chamadzulo kuyambira 18.00:19.00 mpaka XNUMX:XNUMX

• Pachakudya chamadzulo, mutha kukonza chakudya malinga ndi zomwe mukufuna posankha zakudya zofanana ndi masana.
• Pankhani ya kuchepa thupi, mtundu ndi index ya glycemic yazakudya ndizofunikira monga momwe zimadyedwa. Kuti muchepetse thupi ndikukhala wathanzi, chakudya chamadzulo chiyenera kudyedwa ndi 20.00:XNUMX posachedwa.
• Kuyambira nthawi ino mpaka pabedi, palibe chomwe chiyenera kudyedwa komanso zakumwa zotsekemera siziyenera kumwa. Mutha kumwa tiyi wa mandimu, tiyi wobiriwira kapena tiyi wamasamba tsiku lonse, komanso mutatha kudya chakudya chamadzulo, malinga ngati ali ndi madzi, ayran, opanda shuga komanso opanda zotsekemera.
• Kuti muchepetse thupi, ndikofunikira kumaliza chakudya chanu pa 19.00:20.00 kapena XNUMX:XNUMX posachedwa. Ngati mupitiriza kudya chinachake pambuyo pa nthawiyi, mudzateteza kutulutsa kwa hormone yofunika kwambiri yochepetsera thupi, yomwe ndi leptin.
• Simungathe kuchepetsa thupi pamene leptin ya hormone sinatulutsidwe. M'malo mwake, kudya mpaka usiku kumapangitsa kuti insulini yanu ikhale yokwera tsiku lotsatira. 

Canan Karatay akunena kuti kusintha kotsatiraku kudzachitika m'miyoyo ya anthu omwe amatsatira zakudyazi.

• Sipadzakhala kumverera kwa njala, kumverera kwa kukhuta kudzapitirira tsiku lonse.
• Popeza zakudya zachilengedwe zidzadyedwa, insulin ndi leptin kukana zidzasweka.
• Mafuta abwino ndi mapuloteni amatha kudyedwa mosavuta.

Musamadye shuga ndi zinthu za shuga, zomwe Canan Karatay amazitcha kuti ndizotsekemera kwambiri, mukamadya. Muyeneranso kuchotsa izo mu zakudya zanu.

Shuga amawononga thupi. Kusokoneza mineral balance ya thupi, kuchepetsa mlingo wa kukula kwa hormone m'magazi, kukhala poizoni ndi kuledzera monga mowa, kufooketsa chitetezo cha mthupi, kuchedwetsa machiritso a mabala ndi matenda, kumayambitsa kuvutika maganizo ndi kusasamala, kumayambitsa matenda a mano ndi chingamu, kuwonjezeka. mulingo wa hyperactivity mwa ana, kusalinganika kwa mahomoni m'thupi.Zimakhala ndi zowononga zina zambiri monga kusalinganiza bwino, kuchuluka kwa madzi osungira, kudyetsa ma cell a khansa ndikuwonjezera chiopsezo cha khansa.

Mndandanda wa Zakudya za Karatay

kadzutsa

• 1 dzira yophika kapena menemen kapena 2 dzira omelet
• 1-2 magawo a feta cheese
• 8-10 maolivi (wothira mafuta a azitona ndi thyme)
• 1 chikho cha walnuts kapena hazelnuts

Chakudya chamadzulo

• Zakudya zamasamba ndi mafuta a azitona
• 1 galasi la buttermilk
• Nyengo saladi ndi mafuta a maolivi

Chakudya chamadzulo

• Nsomba yokazinga kapena nkhuku kapena nyama yofiira
• Nyengo saladi ndi mafuta a maolivi
• 1 chikho cha yogurt

Zokhwasula-khwasula

Khofi waku Turkey kapena tiyi azitsamba wopanda shuga ndi zotsekemera zimatha kudyedwa.

Zakudya za Karatay ndi Masewera

Karatay Diet imanena kuti masewera olimbitsa thupi ayenera kuchitidwa pamodzi ndi zakudya. Kuchita masewera olimbitsa thupi ndi gawo lofunikira la moyo wathanzi.

Kuchita masewera olimbitsa thupi pang'onopang'ono kuyenera kutsagana nanu m'moyo wanu wonse. Pambuyo pakuchepetsa thupi, zolimbitsa thupi siziyambiranso ndipo ngati zakudya zamtundu wa glycemic zikuwukiridwa, kulemera kumabwereranso mwachangu. Kuchita masewera olimbitsa thupi pafupipafupi kumathandiza kuphwanya insulin ndi leptin kukana.

M'mphindi zoyamba za 15-20 zolimbitsa thupi, shuga wosungidwa ngati glycogen mu minofu ya mwendo amagwiritsidwa ntchito ngati mafuta. Ngati nthawi yochita masewera olimbitsa thupi ndi yayitali kuposa mphindi 20, shuga ndi mafuta aulere m'magazi amagwiritsidwa ntchito ngati mphamvu.

Ngati masewerawa amatenga mphindi zoposa 40, mafuta ochuluka omwe amasungidwa m'chiwindi ndi thupi lanu amawotchedwa, kusandulika kukhala shuga wamagazi ndikupereka mphamvu zofunikira. Mfundo yofunika kuiganizira apa ndikuwonjezera nthawi yochita masewera olimbitsa thupi pang'onopang'ono, osati mwadzidzidzi, poyambitsa masewera olimbitsa thupi.

Zowopsa za Karatay Diet

Zakudya za Karatay ndi zakudya zomwe zimapangitsa kuchepetsa thupi kukhala cholinga. Monga limapereka phindu, zotsatira zina zimawonedwanso panthawi ya zakudya.

• Zakudya zama carbohydrate sizimaganiziridwa muzakudya izi. Kutsindika kwambiri kumayikidwa pa mapuloteni. Komabe, kusadya ma carbohydrate kumakupangitsani kukhala waulesi masana. Zimakhalanso chifukwa cha kufooka kwa minofu komwe kudzachitika pakapita nthawi.
• Kudya kwambiri zakudya zomanga thupi kumatha kutopetsa chiwindi pakapita nthawi ndikuyambitsa mafuta m'chiwindi.
• Kudya kwambiri mapuloteni kumadzetsanso mavuto pa impso.
• Kudya zipatso kumakhala kochepa muzakudya za Karatay. Koma zipatso zili ndi ubwino wambiri, monga kupewa khansa.

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