Yenziwa njani iKaratay Diet? Uluhlu lokutya kweKaratay

Yintoni iKaratay Diet?

UProf. UCanan Efendigil Karatay ngugqirha osebenze kumaziko ahlukeneyo. Usokola ngokuphila ngokusempilweni kunye nokutyeba ngeencwadi zakhe. Ekubeni enendlela eyahlukileyo yokuthetha, iintetho zakhe kumajelo eendaba zitsala umdla yaye phantse yonke into ayenzayo iba yi-ajenda. UKaratay, ongumdali wokutya okubizwa ngegama lakhe, akajoli nje ukwenza buthathaka abantu ngokutya, kodwa uzama ukudala indlela yokuphila enempilo. I-Karatay Diet igxininisa ukulahlekelwa kwesisindo ngokutya ukutya okuphantsi kwe-glycemic index. Ijolise ekuphuleni i-insulin kunye nokuxhathisa i-leptin, ngakumbi kubantu abatyebileyo nabatyebileyo. Ngaloo ndlela, isibindi kunye namafutha esisu aya kunyibilika. Ngokutsho kwamazwi kaCanan Karatay, “oku asikokutya, sisicwangciso sokudala indlela yokuphila esempilweni.”

I-Karatay yokutya ayiloluhlu lokutya okumangalisayo. Kwimeko nayiphi na into, ukutya akunalo uluhlu oluthi "uya kudla oku, uya kuhlala kude nayo". Akukho sithembiso sokuba ndiza kuncipha ngexesha elifutshane. Ukutya kweKaratay kujolise kumaqela okutya, kungekhona ukutya.

Ukususela kwezi ngcaciso, usenokuba uyaqonda ukuba ujongene nesitayela esahlukileyo sokunciphisa umzimba. Ukuqonda ngcono ukutya kweKaratay, "yintoni i-leptin kunye ne-insulin, zeziphi ukutya okuphantsi kwe-glycemic index?" Kuyimfuneko ukuba uqale ngokuchaza ezinye iikhonsepthi ezifana.

Yintoni i-insulin?

Ihomoni ye-insulin, eveliswa kwaye ikhuselwe yi-pancreas, isebenzisa iswekile yegazi njengamandla. Xa utya ngaphezu kokufuna kwakho, iswekile yegazi eseleyo igcinwa njengamafutha ukuze isetyenziswe kwixesha elizayo. I-insulin yihomoni evumela iswekile esegazini ejikeleza egazini lakho ukuba iqokelele emzimbeni ngokuyithumela kwindawo yokugcina.

Iiyure ezingama-2-2.5 emva kokutya, izinga lehomoni ye-insulin kunye noshukela egazini liqala ukunciphisa ngokuthe ngcembe. Emva koko, ihomoni ebizwa ngokuba yiglucagon ikhutshwa kwi-pancreas ukuze inike amandla emzimbeni.

Umsebenzi wehomoni yeglucagon; Kukuqinisekisa ukuba iswekile esecaleni ebigcinwe ngaphambili esibindini isetyenziswa njengamafutha ukuze idlulele egazini. I-fuel egciniweyo egcinwe esibindini ayikho kakhulu, ngoko iya kupheliswa ngexesha elifutshane.

Ukukwazi ukuchitha iiyure ze-4-5 ngaphandle kokutya okanye ukulamba phantsi kweemeko eziqhelekileyo kuxhomekeke kula mahomoni asebenza ngokuhambelana. I-insulin iyasebenza kude kube ziiyure ezi-2 emva kokutya kwaye ihomoni yeglucagon iyasebenza kude kube ziiyure ezi-2 emva koko.

Ngoko kwenzeka ntoni ukuba asidli nantoni na de kube ziiyure ezingama-4-5 emva kokutya? Kulapho ihomoni leptin ingena khona.

Yintoni i-leptin?

Ibandakanyeka kwimisebenzi emininzi ebalulekileyo yomzimba ihomoni leptin, iza kudlala ukuba unokuhamba iiyure ze-4-5 ngaphandle kokutya. Umsebenzi wayo kukubonelela ngamandla emzimbeni ngokutshisa amanqatha agcinwe kwiindawo ezahlukeneyo zomzimba. Ukuze ulahlekelwe isisindo, oko kukuthi, ukutshisa amanqatha aqokelelweyo, ihomoni ye-leptin kufuneka isebenze emini.

Emva kokutya, i-insulin inyuka kunye neswekile yegazi lakho. Ukuba utya rhoqo, i-insulin ihlala iphezulu. Oku kuneziphumo ezimbini;

• Logama nje i-insulin ihlala iphezulu, into oyityayo iyaqhubeka igcinwa.
• Ekubeni ihomoni ye-leptin ingenalo ixesha lokuba isebenze, amanqatha akho aqokelelweyo akanakutshiswa.

Ngokuba; UCanan Karatay akacebisi ukutya kancinci kwaye rhoqo. 

Ukuze i-hormone ye-insulin yemini ikhutshwe, kufuneka ibe ubuncinane iiyure ze-4-5 phakathi kokutya kwakho kwaye akufanele udle okanye usele nantoni na phakathi. Ixesha elide phakathi kokutya liya kwenza i-leptin isebenze ngokufanelekileyo kwaye ikuvumela ukuba utshise amanqatha amaninzi.

Nangona kunjalo, khumbula ukuba elona xesha lisebenzayo le-leptin hormone liphakathi kwe-02.00:05.00 kunye ne-XNUMX:XNUMX ebusuku ngelixa ulele. Ukuze i-leptin isebenze kula maxesha, kuyimfuneko ukuba ungadli emva kwexesha elithile ngokuhlwa.

Nangona kunjalo, ukutya rhoqo emini, ukutya iinxalenye ezinkulu kunye nokutya ebusuku kuthintela ihomoni ye-leptin ekusebenzeni, ngoko awukwazi ukutshisa amanqatha akho kwaye ulahlekelwe isisindo.

Yintoni i-insulin kunye nokumelana ne-leptin?

I-insulin kunye neehomoni ze-leptin kuzo zonke izicubu zomzimba; Imeko yokungayiboni imiyalelo ephuhliswe kwingqondo, isibindi, i-pancreas, intliziyo kunye nazo zonke izihlunu kuthiwa ngokwesayensi i-insulin kunye ne-leptin resistance. Ngethuba nje i-insulin kunye nokuxhatshazwa kwe-leptin kuqhubeka, awukwazi ukutshisa amanqatha akho kwaye unciphise umzimba ngendlela ephilileyo. Ukophula i-insulin kunye nokuxhathisa i-leptin, kufuneka utshintshe indlela ophila ngayo kunye nokutya. Olu tshintsho lwendlela yokuphila lu:

• umsebenzi womzimba

Umsebenzi womzimba yenye yezona zinto zibalulekileyo ekwaphuleni i-insulin kunye nokuxhathisa i-leptin. Ngobomi obusebenzayo, izifo eziphazamisayo ezinokuthi zenzeke kwixesha elizayo nazo ziyathintelwa.

• amafutha enempilo

Ukutya amafutha anempilo kwisidlo sakho kwenza kube lula ukophula i-insulin kunye nokuxhathisa i-leptin. Amafutha anempilo; ibhotolo, ioyile yentlanzi, oko kukuthi i-omega 3, ioyile yombona engatyiswanga shushu kunye neoyile zikajongilanga, oko kukuthi i-omega ye-omega 6, i-oyile ye-olive kunye ne-hazelnut, oko kukuthi i-omega 9.

•  Kuphephe ukutya okugayiweyo

Ukutya ukutya kwendalo kubaluleke kakhulu ekophuleni i-insulin kunye nokuxhathisa i-leptin. Ukutya kwendalo akulimazi umzimba kwaye kunesalathiso esisezantsi se-glycemic.

•  Yidla ukutya okuphantsi kwe-glycemic index

Xa usebenzisa ukutya okuphantsi kwe-glycemic index, i-insulin kunye nokuxhatshazwa kwe-leptin kuyaphulwa ngokuthe ngcembe kwaye uqala ukunciphisa umzimba. Xa ususa ukutya okuphezulu kwe-glycemic index, iziphuzo kunye nokutya okucutshungulwayo ebomini bakho, amanqatha akho agciniweyo aya kuncipha kwaye uya kuziva unamandla kwaye unamandla.

Yintoni i-glycemic index?

Isalathisi se-glycemic sibalwa ngokusekelwe kwisixa se-carbohydrates ekudleni. Kulo zibalo, apho i-glucose yamkelwe njenge-100, ezinye ukutya zixabiswa ngokufanelekileyo. Ukutya okuqukethe i-carbohydrates zihlelwa njenge-low, medium and high glycemic index. Ngokwale nto; 

• Isalathisi esisezantsi se-glycemic: 0-55
• Isalathisi se-glycemic esiphakathi: 55-70
• Isalathisi esiphezulu se-glycemic: 70-100

Ukutya okuphantsi kwe-glycemic index kunciphisa njani ubunzima?

• Xa usebenzisa ukutya okuphantsi kwe-glycemic index, uya kuziva ugcwele ixesha elide kwaye awuyi kulamba ngokukhawuleza. Ngoko awuziva ufuna ukutya into rhoqo kwaye awukuhlaseli ukutya okuneswekile.
• Ukutya okuphantsi kwe-glycemic index akubangeli ukuguquka ngokukhawuleza kwishukela legazi. Ngenxa yoko, indlala, ubuthathaka, ukukhathala kunye nokucaphuka akwenzeki.
• Xa usebenzisa ukutya okuphantsi kwe-glycemic index, awuyi kulamba ixesha elide kwaye awuyi kutya. Ngaloo ndlela, ihomoni ye-leptin ifumana ixesha lokukhutshwa kwaye amanqatha aqokelelweyo atshiswa. Ngoko ulahlekelwa ubunzima ngendlela enempilo.
• Xa ukutya okuphantsi kwe-glycemic index kudliwe, amanqatha awagcinwanga, atshiswe ngokukhawuleza, kwaye isibindi kunye nesisu sincibilika ngokulula. Izihlunu zakho aziyi kuchitha kwaye akuyi kubakho kulahleka kwamanzi.

Ziziphi ukutya okuphantsi kwe-glycemic index?

Ngokutsho kwe-glycemic index calculation, ezinye iiprotheni, imifuno, iziqhamo, i-legumes kunye namantongomane ane-index ye-glycemic ephantsi okanye ephakathi. Itafile yeGlycemic indexUnokufumana isalathisi se-glycemic sokutya ngokujonga

Nantsi ingongoma ekufuneka uyinikele ingqalelo; ungadli ukutya okuphantsi kwe-glycemic index kwiindawo ezinkulu. Kule meko, amaxabiso aphezulu e-glycemic abizwa ngokuba "ngumthwalo ophezulu we-glycemic". Ngoko ke, kufuneka uyeke ukutya xa uhluthi.

Uyenza njani iKaratay Diet?

Imenyu yesampula ilungiselelwe ukuqonda ingqiqo yokutya kweKaratay. Unokwenza ukongezwa kunye nokuthabatha apha, ngokuqwalasela isalathisi se-glycemic sokutya.

Isidlo sakusasa phakathi kwe-07.00 kunye ne-09.00

• Amaqanda ama-2 angaphekwanga kakuhle (I-Lop inokuphekwa ethambileyo-ibiliswe okanye epanini kubushushu obuphantsi kwibhotolo ecocekileyo ngaphandle kokuqina kakhulu. I-Menemen okanye amaqanda anebhekoni nawo anokwenziwa.)
• Itshizi enetyuwa encinci njengesandla (Iglasi yeti yamandongomane, ihazelnuts, amandongomane anetyuwa encinci, iialmondi, amandongomane, njl.
• I-8-10 ioli yeoli enetyuwa encinci (ungongeza ioli yeoli, i-lemon kunye ne-pepper flakes ebomvu phezulu.)
• Ungatya iitumato ezininzi, iipepile, iikomkomere, iparsley, i-mint kunye ne-arugula njengoko ufuna.
• Iti ye-lemon okanye ubisi (ngaphandle kweswekile kunye ne-sweetener.)

Ekubeni isidlo sakusasa sesona sidlo sibalulekileyo sosuku, ukutya iiprotheyini kunye namafutha anempilo kukhawuleza imetabolism. Ukutsiba isidlo sakusasa kuthetha ukuba uya kutya ngakumbi imini yonke.

Isidlo sasemini phakathi kwe-13.00-14.00

Unokukhetha nayiphi na kwezi ndlela zilandelayo njengesidlo sasemini.

• Isitya semifuno kunye nenyama okanye ioli yeoli
• Iziqwenga ezi-3-5 ze-chop, i-steak, i-tenderloin, imvana yegusha njl. (Musa ukutya irayisi kunye neetapile njengoko zine index ephezulu ye-glycemic.)
• Intlanzi (eyosiweyo, ebhakiweyo okanye ephekiweyo)
• I-Döner, i-kebab okanye ezinye iintlobo ze-kebab (Musa ukutya irayisi, ipita okanye isonka nayo)
• Zonke iintlobo zezitya zelentile
• Purslane
• I-artichoke, i-celery, ikhaphetshu, i-cauliflower okanye i-leek dish (khetha ngokwexesha lonyaka.)
• I-Karnıyarık, i-imambayıldı, i-eggplant kebab, amagqabi omthi womdiliya, i-zucchini egalelwe kunye nepepile.
• Isitya seembotyi, iimbotyi ezibanzi okanye iiertyisi ezinebhekoni okanye inyama ecoliweyo (inokutyiwa ngamatswele amaninzi kunye nesaladi)
• Zonke iintlobo zeesuphu eziphekwe ekhaya; iitumato, i-tarhana, umlenze, i-tripe njl. (Musa ukusebenzisa isuphu esele zenziwe xa zilungiswa.)

 Unako kwakhona ukutya oku kulandelayo kunye nokutya kwakho:

• Ininzi yeesaladi zonyaka, itswele kunye neyogathi zinokutyiwa kunye nezitya zenyama kunye nentlanzi.
• Tzatziki kunye nokutya; Inokutyiwa ngokongeza ioli yeoli enyulu, igalikhi eninzi kunye ne-mint. Iipikili ezilungiselelwe ngendlela yesintu zinokutyiwa ekhaya. 

Abo bafuna ukutya iziqhamo ngokutya okungentla banokukhetha: 

• Isiqhamo esinye sonyaka
• Kanye kunye nesitya se-yoghurt kunye nesandla se-walnuts, ukutya okufana ne-5-6 i-damson plums okanye iidiliya ezinombala omnyama okanye i-5-6 yama-apricot omisiwe angadliwa.

Qaphela:

Ukuba awukwazi ukuchitha iiyure ezingama-4-5 ngokukhululekile emva kwesidlo sakusasa kunye nesidlo sasemini ngaphandle kokuziva ulambile, ukuba awukwazi ukuyeka ngaphandle kwe-snack kwiiyure ezingama-1-2, ngoko ke into oyidlayo kwezi zidlo ziyingozi kwimpilo yakho.

Isidlo phakathi kwe-18.00:19.00 kunye ne-XNUMX:XNUMX

• Kwisidlo sakusihlwa, unokulungiselela ukutya ngokweminqweno yakho ngokukhetha ukutya okufana nesidlo sasemini.
• Ngokubhekiselele ekulahlekeni kwesisindo, uhlobo kunye ne-glycemic index yokutya kubaluleke kakhulu njengoko kudliwe. Ukuze unciphise umzimba kwaye ube nempilo, isidlo sakusihlwa kufuneka sidliwe nge-20.00: XNUMX ngoku.
• Ukususela ngeli xesha ukuya kulala, akukho nto kufuneka idliwe kwaye iziselo ezinoshukela akufanele zisele. Unokusela iti yelamuni, iti eluhlaza okanye iti yemifuno yonke imini, kunye nasemva kwesidlo sangokuhlwa kwangethuba, ngaphandle kokuba amanzi, i-ayran, ayinaswekile kunye ne-sweetener-free.
• Ukuze unciphise umzimba, kubalulekile ukugqiba isidlo sakho ngo-19.00:20.00 okanye ngo-XNUMX:XNUMX kwangoku. Ukuba uqhubeka udla into ethile emva kweli xesha, uya kuthintela ukukhutshwa kwehomoni ebaluleke kakhulu yokulahlekelwa kwesisindo, okuyi-leptin.
• Awukwazi ukunciphisa umzimba xa i-hormone leptin ingafihlwa. Ngapha koko, ukutya kude kube sebusuku kubangela ukuba ihomoni yakho ye-insulin ihlale iphezulu ngosuku olulandelayo. 

UCanan Karatay uthi olu tshintsho lulandelayo luya kwenzeka kubomi babo balandela oku kutya.

• Akusayi kubakho mvakalelo yokulamba, kwaye imvakalelo yokuhlutha iya kuqhubeka imini yonke.
• Ekubeni ukutya kwendalo kuya kusetyenziswa, i-insulin kunye ne-leptin ukumelana kuya kwaphulwa.
• Amafutha asempilweni kunye neeprotheyini zinokutyiwa lula.

Ungaze utye iswekile kunye neemveliso zeswekile, leyo uCanan Karatay ayibiza ngokuba yeyona tyhefu, ngelixa usitya. Kufuneka uyisuse nakwisidlo sakho.

Iswekile iwonakalisa umzimba. Ukuphazamisa ibhalansi yeeminerali zomzimba, ukunciphisa inqanaba le-hormone yokukhula egazini, ukuba yityhefu kunye nokulutha njengotywala, ukwenza buthathaka amajoni omzimba, ukulibazisa ukuphiliswa kwamanxeba kunye nezifo, kubangela ukudakumba kunye nokungakhathali, kubangela izifo zamazinyo neentsini, ukwanda. Kwinqanaba lokuxakeka kakhulu ebantwaneni, ukungalingani kwehomoni emzimbeni.Uneminye imonakalo emininzi efana nokungalingani, ukonyuka kokugcinwa kwamanzi, ukondla iiseli zomhlaza kunye nokwandisa ingozi yomhlaza.

Uluhlu lokutya kweKaratay

kwasekuseni

• Iqanda eli-1 elibilisiwe okanye i-menemen okanye i-omelette yeqanda eli-2
• 1-2 iziqwenga ze-feta cheese
• 8-10 iminquma (ifakwe ioli yeoli kunye ne-thyme)
• 1 indebe ye-walnuts okanye i-hazelnuts

Isidlo sasemini

• Isitya semifuno ngeoli yeoli
• 1 iglasi yebhotela
• Isaladi yexesha kunye neoli yeoli

Isidlo sangokuhlwa

• Intlanzi eyosiweyo okanye inkukhu okanye inyama ebomvu
• Isaladi yexesha kunye neoli yeoli
• Isitya esi-1 seyogathi

I-snacks

Ikofu yaseTurkey okanye i-herbal teas ngaphandle kweswekile kunye ne-sweetener ingatyiwa.

Ukutya kweKaratay kunye neMidlalo

I-Karatay Diet ithi umsebenzi womzimba kufuneka uqhutywe kunye nokutya. Umsebenzi womzimba yinxalenye ebalulekileyo yokuphila okunempilo.

Umthamo onyuka ngokuthe ngcembe wokwenza umthambo kufuneka uhambe nawe kubo bonke ubomi bakho. Emva kokulahlekelwa ubunzima, umsebenzi womzimba awuphinda uqalise kwaye ukuba ukutya okuphezulu kwe-glycemic index kuhlaselwa, ubunzima bubuya ngokukhawuleza. Ukuzivocavoca rhoqo kunceda ukwaphula i-insulin kunye nokuxhathisa i-leptin.

Kwimizuzu yokuqala ye-15-20 yokuzivocavoca, iswekile egcinwe njenge-glycogen kwimisipha yomlenze isetyenziswe njengamafutha. Ukuba ixesha lokuzilolonga lide kunemizuzu engama-20, iswekile kunye namafutha asimahla egazini asetyenziswa njengamandla.

Ukuba umthambo uthatha ngaphezu kwemizuzu engama-40, amanqatha aqokelelweyo agcinwe esibindini nasemzimbeni wakho ayatshiswa, ajike abe yiswekile yegazi kwaye anike amandla afunekayo. Inqaku eliza kuqwalaselwa apha kukwandisa ixesha lomsebenzi ngokuthe ngcembe, kungekhona ngequbuliso, xa uqala nayiphi na inkqubo yokuzivocavoca.

Iingozi zeKaratay Diet

Ukutya kweKaratay kukutya okujolise ekunciphiseni umzimba. Nangona ibonelela ngeenzuzo, ezinye iziphumo ebezingalindelekanga zibonwa ngexesha lenkqubo yokutya.

• Iicarbohydrate azihoywa kwesi sidlo. Ugxininiso olungakumbi lubekwe kwiiprotheni. Nangona kunjalo, ukungatyi iicarbohydrates kuya kukwenza uzive udangele ngexesha lasemini. Kwakhona yimbangela yobuthathaka bemisipha eya kwenzeka ngokuhamba kwexesha.
• Ukusetyenziswa kweeprotheyini ezigqithisileyo kunokudinwa isibindi ngokuhamba kwexesha kwaye kubangele isibindi esinamafutha.
• Ukusetyenziswa kweeprotheyini ezigqithisileyo kukwabeka uxinzelelo kwiintso.
• Ukusetyenziswa kweziqhamo kulinganiselwe kwi-Karatay yokutya. Nangona kunjalo, iziqhamo zineenzuzo ezininzi, ezinjengokuthintela umhlaza.

Umthombo: 1