Ko Karatay Diet inogadzirwa sei? Karatay Diet List

Chii chinonzi Karatay Diet?

Prof. Dr. Canan Efendigil Karatay ndichiremba akashanda mumasangano akasiyana-siyana. Anonetseka nekurarama kwakanaka uye kufutisa nemabhuku ake. Sezvo ane mutoo wakasiyana wekutaura, hurukuro dzake munhau dzinokwezva ngwariro uye chinenge chose chaanoita chinova ajenda. Karatay, uyo ariwo musiki wezvokudya zvakatumidzwa zita rake, haana chinangwa chekuderedza vanhu nekudya uku, asiwo anoedza kuumba mararamiro ane hutano. Karatay Diet inosimbisa uremu nekudya yakaderera glycemic index chikafu. Inonangwa kutyora insulin uye leptin kuramba, kunyanya muvanhu vakafuta uye vakafutisa. Saka, chiropa nedumbu mafuta zvichanyungudutswa. Maererano nemashoko aCanan Karatay pachake, "uku hakusi kudya, chirongwa chekugadzira mararamiro ane hutano."

Karatay kudya haisi chishamiso chekudya chinyorwa. Chero zvazvingava, kudya hakuna rondedzero inoti "iwe uchadya izvi, iwe uchagara kure nazvo". Hapana chivimbiso chekuti ndichaonda munguva pfupi. Kudya kweKaratay kunonangana nemapoka echikafu, kwete chikafu.

Iwe unogona kunge wakanzwisisa kuti uri kutarisana neimwe nzira yekurasikirwa nehuremu kubva kune idzi tsananguro, kunyangwe iri zvishoma. Kuti unzwisise zviri nani Karatay Diet, "Chii chinonzi leptin uye insulini, ndezvipi zvakaderera glycemic index foods?" Zvinoda kutanga nekutsanangura mamwe maconcepts akadai

Chii chinonzi insulin?

Iyo hormone insulin, inogadzirwa uye yakavanzwa nepancreas, inoshandisa shuga yeropa sesimba. Kana iwe uchidya zvakanyanya kupfuura zvaunoda, iyo yakasara yeshuga yeropa inochengetwa semafuta ekushandisa mune ramangwana. Insulin ihomoni inobvumira shuga yeropa iri kutenderera muropa rako kuti iungane mumuviri nekuitumira kudhipatimendi.

Maawa 2-2.5 mushure mekudya, chiyero che insulin hormone uye shuga muropa inotanga kuderera zvishoma nezvishoma. Mushure maizvozvi, hormone inonzi glucagon inobudiswa kubva pancreas kuti ipe simba kumuviri.

Basa rehomoni glucagon; Iko kuve nechokwadi chekuti shuga yakasara yakambochengetwa muchiropa inoshandiswa sehuni yekupfuura muropa. Mafuta anochengeterwa muchiropa haana kunyanya kuwanda, saka anopera munguva pfupi.

Kukwanisa kupedza maawa 4-5 pasina kudya kana kunzwa nzara pasi pemamiriro akajairika zvinoenderana nemahomoni aya anoshanda mukuwirirana. Insulin inoshanda kusvika maawa maviri mushure mekudya uye glucagon hormone inoshanda kusvika maawa maviri mushure meizvozvo.

Saka chii chinoitika kana tikasadya chero chinhu kusvika maawa 4-5 mushure mekudya? Apa ndipo panopinda hormone leptin.

Chii chinonzi leptin?

Kubatanidzwa mumabasa akawanda anokosha emuviri leptin hormoneinomutsa kana iwe uchigona kuenda maawa 4-5 usina kudya. Basa rayo nderekupa simba kumuviri nekupisa mafuta akange ambochengetwa munzvimbo dzakasiyana dzemuviri. Kuti uremerwe uremu, ndiko kuti, kupisa mafuta akaunganidzwa, iyo hormone leptin inoda kuiswa mukati mezuva.

Mushure mekudya, insulin inokwira pamwe chete neshuga yako yeropa. Kana iwe uchidya kazhinji, insulini inogara yakakwira. Izvi zvine mhedzisiro miviri;

• Chero bedzi insulin ikaramba yakakwirira, izvo zvaunodya zvinoramba zvichichengetwa.
• Sezvo iyo leptin hormone isina nguva yekupindira, mafuta ako akaunganidzwa haagone kupiswa.

Nokuti; Canan Karatay haina kukurudzira kudya zvishoma uye kazhinji. 

Kuti iyo yemasikati insulin hormone ivanze, panofanira kuva nemaawa 4-5 pakati pezvokudya zvako uye haufaniri kudya kana kunwa chero chinhu chiri pakati. Nguva yakareba pakati pekudya ichaita kuti leptin ishande zvakanyanya uye inokubvumira kupisa mafuta akawanda.

Zvisinei, yeuka kuti nguva inonyanya kushanda yehomoni yeleptin iri pakati pe02.00:05.00 neXNUMX:XNUMX usiku wakarara. Kuti leptin itange kushanda panguva idzi, zvinodikanwa kuti usadye mushure meimwe nguva manheru.

Zvisinei, kudya kakawanda mukati mezuva, kudya zvikamu zvakakura uye kudya usiku kunodzivirira leptin hormone kubva pakushanda, saka haugoni kupisa mafuta ako uye kuderedza uremu.

Chii chinonzi insulin uye leptin kuramba?

Insulin uye leptin mahomoni munyama yose yemuviri; Mamiriro ekusaona mirairo yakagadzirwa muuropi, chiropa, pancreas, moyo uye mhasuru dzese inonzi nesainzi insulin uye leptin resistance. Chero bedzi insulin uye leptin kuramba ichienderera mberi, haugone kupisa mafuta ako uye kuderedza uremu nenzira ine hutano. Kuti uparadze insulin uye leptin kuramba, unofanirwa kushandura mararamiro ako uye kudya. Idzi shanduko dzemararamiro ndeidzi:

• basa remuviri

Kuita zvemuviri ndechimwe chezvinhu zvakakosha mukutyora insulin uye leptin kuramba. Nehupenyu hunoshanda, zvirwere zvinopera zvinogona kuitika mune ramangwana zvinodzivirirwawo.

• mafuta ane utano

Kushandisa mafuta ane hutano mukudya kwako kunoita kuti zvive nyore kutyora insulin uye leptin kuramba. mafuta ane utano; bota, mafuta ehove, anoti omega 3 oiri, mafuta echibage asina kupisa uye sunflower oils, anoti omega 6 oiri, olive nehazelnut oils, anoti omega 9 oiri.

•  Dzivisa zvokudya zvakagayiwa

Kudya chikafu chechisikigo kwakakosha zvakanyanya mukupwanya insulin uye leptin kuramba. Zvokudya zvechisikigo hazvikuvadzi muviri uye zvine yakaderera glycemic index.

•  Idya yakaderera glycemic index foods

Kana iwe uchidya yakaderera glycemic index chikafu, insulin uye leptin kuramba zvishoma nezvishoma inodonha uye unotanga kuonda. Paunobvisa yakakwira glycemic index chikafu, zvinwiwa uye zvakagadziriswa zvikafu kubva muhupenyu hwako, mafuta ako akachengetwa anoderera uye iwe uchanzwa uine simba uye nesimba.

Chii chinonzi glycemic index?

Iyo glycemic index inotarwa zvichienderana nehuwandu hwemakhahydrates muzvokudya. Mukuverenga uku, iyo inogamuchirwa seglucose 100, zvimwe zvekudya zvinokosheswa zvakakodzera. Zvokudya zvine makabhohaidhiretsi zvinorondedzerwa sezvishoma, zvepakati uye zvakakwirira glycemic index. Maererano neizvi; 

• Yakaderera glycemic index: 0-55
• Medium glycemic index: 55-70
• High glycemic index: 70-100

Ko pasi glycemic index foods inoderedza uremu sei?

• Paunodya yakaderera glycemic index chikafu, iwe unozonzwa wakaguta kwenguva yakareba uye hauzonzwa nzara nekukurumidza. Saka haunzwe kuda kudya chimwe chinhu kazhinji uye haurwise chikafu chine shuga.
• Low glycemic index foods haikonzeri kushanduka kamwe kamwe mushuga yeropa. Somugumisiro, nzara, kushaya simba, kuneta uye kutsamwa hazviitike.
• Paunodya yakaderera glycemic index chikafu, hauzove nenzara kwenguva yakareba uye hauzodyi. Saka, iyo leptin hormone inowana nguva yekuvanzwa uye mafuta akaunganidzwa anopiswa. Saka unodzikira uremu nenzira ine hutano.
• Kana kudya kwakaderera kweglycemic index kunopedzwa, mafuta haana kuchengetwa, anopiswa nekukurumidza, uye chiropa nedumbu mafuta zvinonyunguduka nyore. Nyama dzako hadzinyungudika uye hapana kurasikirwa kwemvura.

Ndezvipi zvakaderera glycemic index foods?

Zvinoenderana neiyo glycemic index calculation, mamwe mapuroteni, miriwo, michero, nyemba uye nzungu zvine yakaderera kana yepakati glycemic index. Glycemic index tafuraIwe unogona kuona iyo glycemic index yezvikafu nekutarisa

Heino pfungwa yaunofanira kuteerera; kusadya yakaderera glycemic index chikafu muzvikamu zvakakura. Mune ino kesi, yakakwira glycemic values ​​inonzi "yakakwira glycemic load" inoitika. Naizvozvo, unofanira kurega kudya kana waguta.

Ko Karatay Diet inogadzirwa sei?

Muenzaniso wemenu wakagadzirirwa kuti unzwisise pfungwa yekudya kweKaratay. Iwe unogona kuwedzera nekubvisa pano, uchifunga nezve glycemic index yechikafu.

Chisvusvuro kubva 07.00 kusvika 09.00

• Mazai maviri asina kubikwa zvakanaka (Lop inogona kubikwa zvakapfava kana mupani pakupisa kwakadzika mubhotoro risina kuomarara. Menemen kana mazai ane bhekoni anogonawo kugadzirwa.)
• Chizi chine munyu mudiki sechitsama (A tea glass of walnuts, hazelnuts, low-sal salt nzungu, maamondi, nzungu, etc. inogona kudyiwa pachinzvimbo chechingwa nechizi)
• 8-10 maorivhi ane munyu wakaderera (mafuta omuorivhi, ndimu uye tsvuku mhiripiri flakes inogona kuwedzerwa kwairi.)
• Iwe unogona kudya akawanda madomasi, mhiripiri, magaka, parsley, mint uye arugula sezvaunoda.
• Lemon tii kana mukaka (pasina shuga uye sweetener.)

Sezvo kudya kwemangwanani ndiko kudya kwakakosha kwezuva, kudya mapuroteni nemafuta ane hutano kunowedzera metabolism. Kusvetuka kudya kwemangwanani zvinoreva kuti uchadya zvakawanda kwezuva rose.

Kudya kwemasikati pakati pe13.00-14.00

Iwe unogona kusarudza chero ipi yeiyi inotevera sarudzo sekudya kwemasikati.

• Nyama kana miriwo ndiro nemafuta emuorivhi
• 3-5 zvidimbu zve cutlet, steak, tenderloin, kuvhara gwayana, nezvimwe. (Usadya mupunga uye mbatatisi, sezvo vane yakakwira glycemic index.)
• Hove (yakabikwa, yakabikwa kana yakabikwa)
• Doner, kebab kana mamwe marudzi e kebab (Usadye mupunga, pita kana chingwa nawo)
• Mhando dzose dzendiro
• Purslane
• Artichoke, celery, kabichi, cauliflower kana leek dish (sarudza maererano nemwaka.)
• Karnıyarık, imambayildi, eggplant kebab, stuffed zucchini uye mhiripiri.
• Bhinzi dzakaomeswa, bhinzi yakakura kana chickpeas ine pastrami kana minced nyama (inogona kudyiwa nehanyanisi yakawanda uye saladhi)
• Mhando dzose dzemasupu akabikwa kumba; matomatisi, tarhana, trotter, tripe nezvimwe. (Usashandise soups pakarepo pavanenge vachigadziriswa.)

 Mukuwedzera kune zvokudya, unogona kudya:

• Mwaka saladi, hanyanisi uye yogati zvinogona kudyiwa nenyama uye hove ndiro.
• tzatziki nekudya; Inogona kunwiwa nekuwedzera mamwe mafuta emuorivhi, garlic yakawanda uye mint. Pickles yakagadzirwa nemaitiro echinyakare inogona kudyiwa kumba. 

Avo vanoda kudya michero nezvikafu zviri pamusoro vangasarudza: 

• Mumwe muchero wemwaka
• Pamwe chete nendiro yeyoghuti uye neruoko rune walnuts, zvikafu zvakaita se5-6 damson plums kana mashoma emazambiringa matema-mbeu kana 5-6 maapricots akaomeswa anogona kudyiwa.

Kwete:

Kana iwe usingakwanisi kupedza maawa 4-5 zvakanaka mushure mekudya kwemangwanani uye kwemasikati pasina kunzwa nzara, kana iwe usingakwanisi kumira pasina snack mumaawa 1-2, zvino izvo zvaunodya pazvokudya izvi zvinokuvadza hutano hwako.

Kudya pakati pe18.00:19.00 naXNUMX:XNUMX

• Pakudya kwemanheru, unogona kugadzirira kudya maererano nechido chako nekusarudza kubva pane zvekudya zvakafanana nekudya kwemasikati.
• Panyaya yekuderedza uremu, rudzi uye glycemic index yezvikafu zvakakosha sepazvinodyiwa. Kuti uderedze uremu uye uve nehutano, kudya kwemanheru kunofanirwa kudyiwa na20.00:XNUMX munguva pfupi yapfuura.
• Kubva panguva ino kuenda kunorara, hapana chinofanira kudyiwa uye zvinwiwa zvine shuga hazvifanirwe kudhakwa. Iwe unogona kunwa tii yeremoni, green tii kana herbal teas mukati mezuva rose, uye mushure mekudya kwemanheru kwekutanga, chero iine mvura, ayran, isina shuga uye isina zvinotapira.
• Kuti uderedze uremu, zvakakosha kupedza kudya kwako kwemanheru na19.00:20.00 kana XNUMX:XNUMX munguva pfupi yapfuura. Kana iwe ukaramba uchidya chimwe chinhu mushure menguva ino, iwe uchadzivirira secretion yehomoni inonyanya kukosha yekurasikirwa nekurema, iyo leptin.
• Iwe haugone kuderedza uremu kana iyo hormone leptin isina kuvanzwa. Muchokwadi, kudya kusvika pakati pehusiku kunoita kuti insulin yako igare yakakwira zuva rinotevera. 

Canan Karatay anoti shanduko dzinotevera dzichaitika muhupenyu hweavo vanotevera kudya uku.

• Ikoko hakuzovi nekunzwa kwenzara, kunzwa kwekuzara kuchaenderera mberi kwezuva rose.
• Sezvo chikafu chechisikigo chichadyiwa, insulin uye leptin kuramba ichaputswa.
• Mafuta ane hutano uye mapuroteni anogona kudyiwa nyore.

Iwe haufanirwe kudya shuga uye shuga zvigadzirwa, izvo Canan Karatay anodana inotapira muchetura, paunenge uchidya. Iwe unofanirwa kunyange kuibvisa kubva pakudya kwako.

Shuga inokanganisa muviri. Kukanganisa mineral balance yemuviri, kuderedza chiyero chekukura kwehomoni muropa, kuva muchetura uye kupindwa muropa sedoro, kunetesa immune system, kunonoka kuporeswa kwemaronda nezvirwere, kukonzeresa kushushikana uye kusatarisisa, zvichikonzera mazino nemazino zvirwere, kuwedzera. padanho rekusashanda zvakanaka muvana, kusaenzana kwehomoni mumuviri.Kune zvimwe zvakawanda zvinokuvadza zvakaita sekusagadzikana, kuwanda kwemvura, kudyisa cancer maseru uye kuwedzera njodzi yegomarara.

Karatay Diet List

chisvusvuro

• 1 zai rakabikwa kana menemen kana 2 zai omelette
• 1-2 zvimedu zve feta cheese
• 8-10 maorivhi (akaiswa mafuta omuorivhi uye thyme)
• 1 mukombe walnuts kana hazelnuts

Kwekudya kwemasikati

• Vegetable ndiro nemafuta emuorivhi
• 1 girazi remukaka
• Mwaka saladi nemafuta omuorivhi

Kudya kwemanheru

• Hove yakagochwa kana huku kana nyama tsvuku
• Mwaka saladi nemafuta omuorivhi
• 1 ndiro ye yogurt

Snacks

Kofi yeTurkey kana herbal teas isina shuga uye sweetener inogona kudyiwa.

Karatay Diet uye Mitambo

Karatay Diet inotaura kuti kurovedza muviri kunofanira kuitwa pamwe chete nekudya. Kuita zvemuviri chikamu chakakosha chekurarama kune hutano.

Basa rekuita rinowedzera zvishoma nezvishoma rinofanira kukuperekedza muupenyu hwako hwose. Mushure mekurasikirwa uremu, kuita kwemuviri hakupfuuriri uye kana yakakwira glycemic index chikafu ichirwiswa, uremu huchadzoka nekukurumidza. Kuita maekisesaizi nguva dzose kunobatsira kutyora insulin uye leptin kuramba.

Mukutanga 15-20 maminetsi ekurovedza muviri, shuga yakachengetwa se glycogen mumakumbo emakumbo inoshandiswa sehuni. Kana nguva yekurovedza yakareba kupfuura maminitsi makumi maviri, shuga nemafuta akasununguka muropa anoshandiswa sesimba.

Kana kurovedza kunotora maminitsi anopfuura makumi mana, mafuta akaunganidzwa akachengetwa muchiropa chako uye mumuviri anopiswa, achichinja kuita shuga yeropa uye achipa simba rinodiwa. Pfungwa inofanira kufungwa pano ndeyekuwedzera nguva yebasa zvishoma nezvishoma, kwete kamwe kamwe, paunotanga chero purogiramu yekurovedza muviri.

Kukuvadza kweKaratay Diet

Karatay kudya kudya kunoita kuti uremu huve chinangwa. Sezvo ichipa mabhenefiti, mamwe mhedzisiro inoonekwa zvakare panguva yekudya maitiro.

• Makabhohaidhiretsi anofuratirwa mukudya uku. Kunyanya kusimbiswa kunoiswa pamapuroteni. Nekudaro, kusadya macarbohydrates kuchaita kuti unzwe usimbe mukati mezuva. Ichowo chikonzero chekushaya simba kwemhasuru kuchaitika nekufamba kwenguva.
• Kunyanya kushandiswa kweprotein kunogona kunetesa chiropa nekufamba kwenguva uye kukonzera mafuta echiropa.
• Kuwedzerwa kweprotein kushandiswa kunoisawo dambudziko paitsvo.
• Kushandiswa kwemichero kunogumira mukudya kweKaratay. Asi michero ine zvakawanda zvinobatsira, sekudzivirira gomarara.

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