I-Karatay Diet yenziwe kanjani? Uhlu Lokudla Karatay

Iyini I-Karatay Diet?

UProf. UCanan Efendigil Karatay ungudokotela osebenze ezikhungweni ezehlukene. Uzabalaza nokuphila okunempilo nokukhuluphala ngezincwadi zakhe. Njengoba enendlela ehlukile yokukhuluma, izinkulumo zakhe kwabezindaba zidonsa amehlo futhi cishe yonke into ayenzayo iba yi-ajenda. U-Karatay, ongumdali wokudla okuqanjwe ngaye, akahlosile nje ukwenza buthaka abantu ngalokhu kudla, kodwa futhi ulwela ukudala indlela yokuphila enempilo. I-Karatay Diet igcizelela ukwehla kwesisindo ngokudla ukudla okunenkomba ephansi ye-glycemic. Kuhloswe ngayo ukwephula ukumelana ne-insulin ne-leptin, ikakhulukazi kubantu abakhuluphele nabakhuluphele. Ngakho, amafutha esibindi namafutha esiswini azoncibilika. Ngokwamazwi kaCanan Karatay ngokwakhe, “lokhu akukhona ukudla, kuwuhlelo lokwakha indlela yokuphila enempilo.”

Ukudla kwe-Karatay akulona uhlu lokudla okuyisimangaliso. Kunoma yikuphi, ukudla akunalo uhlu oluthi "uzodla lokhu, uzohlala kude nalokho". Asikho isithembiso sokuthi ngizoncipha ngesikhathi esifushane. Ukudla kwe-Karatay kuhloswe ngamaqembu okudla, hhayi ukudla.

Kungenzeka ukuthi uye waqonda ukuthi ubhekene nesitayela sokulahlekelwa kwesisindo esihlukile kulezi zincazelo, noma ngabe kukuncane. Ukuze uqonde kangcono Ukudla kwe-Karatay, "Yini i-leptin ne-insulin, yikuphi ukudla okuphansi kwe-glycemic index?" Kuyadingeka ukuqala ngokuchaza eminye imiqondo efana

Iyini i-insulin?

I-hormone insulin, ekhiqizwa futhi ikhiqizwa amanyikwe, isebenzisa ushukela wegazi njengamandla. Uma udla ngaphezu kwalokho okudingayo, ushukela osegazini osele ugcinwa njengamafutha ukuze usetshenziswe esikhathini esizayo. I-insulin yi-hormone evumela ukuthi ushukela osegazini ojikeleza egazini lakho unqwabelane emzimbeni ngokuwuthumela edepho.

Amahora angu-2-2.5 ngemva kokudla, izinga le-insulin hormone kanye noshukela egazini liqala ukwehla kancane kancane. Ngemuva kwalokho, i-hormone ebizwa ngokuthi i-glucagon ikhishwa kumanyikwe ukuze inikeze amandla emzimbeni.

Umsebenzi we-hormone glucagon; Okokuqinisekisa ukuthi ushukela osele owawugcinwe esibindini usetshenziswa njengophethiloli ukuze udlulele egazini. Uphethiloli ogcinwe esibindini awuningi kakhulu, ngakho-ke uzophela ngesikhathi esifushane.

Ukukwazi ukuchitha amahora angu-4-5 ngaphandle kokudla noma ukulamba ngaphansi kwezimo ezijwayelekile kuncike kulawa mahomoni asebenza ngokuvumelana. I-insulin isebenza kuze kube amahora ama-2 ngemuva kokudla futhi i-hormone ye-glucagon iqala ukusebenza kuze kube amahora ama-2 ngemuva kwalokho.

Pho kwenzekani uma singadli lutho kuze kube amahora angu-4-5 ngemva kokudla? Yilapho i-hormone leptin iqala khona ukusebenza.

Yini i-leptin?

Ihileleke emisebenzini eminingi ebalulekile yomzimba i-leptin hormoneIsebenza lapho ungahamba amahora angama-4-5 ngaphandle kokudla. Umsebenzi wawo ukunikeza amandla emzimbeni ngokushisa amafutha agcinwe ezingxenyeni ezihlukahlukene zomzimba. Ukuze ulahlekelwe isisindo, okungukuthi, ukushisa amafutha aqoqiwe, i-hormone leptin idinga ukusebenza phakathi nosuku.

Ngemuva kokudla, i-insulin iyakhuphuka kanye noshukela wakho wegazi. Uma udla njalo, i-insulin ihlala iphezulu. Lokhu kunemiphumela emibili;

• Inqobo nje uma i-insulin ihlala iphezulu, lokho okudlayo kuyaqhubeka kugcinwa.
• Njengoba ihomoni ye-leptin ingenaso isikhathi sokungena, amafutha akho aqoqiwe awakwazi ukushiswa.

Ngoba; UCanan Karatay akancomi ukuthi udle kancane futhi kaningi. 

Ukuze kukhiqizwe ihomoni ye-insulin yasemini, kufanele okungenani kube namahora angu-4-5 phakathi kokudla kwakho futhi akufanele udle noma uphuze noma yini phakathi. Isikhathi eside phakathi kokudla kuzokwenza i-leptin isebenze ngokuphumelelayo futhi ikuvumela ukuba ushise amafutha amaningi.

Kodwa-ke, khumbula ukuthi isikhathi esisebenza kakhulu sehomoni ye-leptin siphakathi kuka-02.00:05.00 no-XNUMX:XNUMX ebusuku ngenkathi ulele. Ukuze i-leptin isebenze ngalezi zikhathi, kuyadingeka ukuthi ungadli ngemuva kwesikhathi esithile kusihlwa.

Kodwa-ke, ukudla njalo emini, ukudla izingxenye ezinkulu nokudla ebusuku kuvimbela i-hormone ye-leptin ekusebenzeni, ngakho awukwazi ukushisa amafutha akho futhi ulahlekelwe isisindo.

Kuyini ukumelana ne-insulin ne-leptin?

I-insulin ne-leptin amahomoni kuzo zonke izicubu zomzimba; Isimo sokungayiboni imiyalo eyakhiwe ebuchosheni, esibindini, kumanyikwe, enhliziyweni nakuyo yonke imisipha kubizwa ngokwesayensi ngokuthi i-insulin ne-leptin resistance. Uma nje ukumelana ne-insulin ne-leptin kuqhubeka, awukwazi ukushisa amafutha akho futhi ulahlekelwe isisindo ngendlela enempilo. Ukuze uphule ukumelana ne-insulin ne-leptin, udinga ukushintsha indlela yakho yokuphila nokudla. Lezi zinguquko zendlela yokuphila yilezi:

• umsebenzi womzimba

Umsebenzi womzimba ungenye yezinto ezibaluleke kakhulu ekwephuleni ukumelana ne-insulin ne-leptin. Ngokuphila okusebenzayo, izifo eziwohlokayo ezingase zenzeke esikhathini esizayo nazo ziyavinjelwa.

• amafutha anempilo

Ukudla amafutha anempilo ekudleni kwakho kwenza kube lula ukwephula ukumelana ne-insulin kanye ne-leptin. amafutha anempilo; ibhotela, amafutha ezinhlanzi, okungukuthi amafutha e-omega 3, amafutha ommbila angashiswa namafutha kabhekilanga, okungukuthi amafutha e-omega 6, amafutha omnqumo namahazelnut, okungukuthi amafutha e-omega 9.

•  Gwema ukudla okugayiwe

Ukudla ukudla kwemvelo kubaluleke kakhulu ekwephuleni ukumelana ne-insulin kanye ne-leptin. Ukudla kwemvelo akulimazi umzimba futhi kunenkomba ephansi ye-glycemic.

•  Yidla ukudla okunenkomba ephansi ye-glycemic

Uma udla ukudla okunenkomba ephansi ye-glycemic, ukumelana ne-insulin ne-leptin kuphuka kancane kancane bese uqala ukuncipha. Uma ususa ukudla okunenkomba ye-glycemic ephezulu, iziphuzo kanye nokudla okugayiwe empilweni yakho, amafutha akho agciniwe azokwehla futhi uzozizwa unamandla futhi unomdlandla.

Iyini inkomba ye-glycemic?

Inkomba ye-glycemic ibalwa ngokuya ngenani lama-carbohydrates ekudleni. Kulesi sibalo, esamukelwe njenge-glucose 100, okunye ukudla kubaluleka ngokufanele. Ukudla okuqukethe ama-carbohydrate kuhlukaniswa njengenkomba ye-glycemic ephansi, ephakathi nendawo nephezulu. Ngokusho kwalokhu; 

• Inkomba ye-glycemic ephansi: 0-55
• Inkomba ye-glycemic ephakathi: 55-70
• Inkomba ye-glycemic ephezulu: 70-100

Ukudla okunenkomba ephansi ye-glycemic kunciphisa kanjani isisindo?

• Uma udla ukudla okunenkomba ephansi ye-glycemic, uzozizwa usuthi isikhathi eside futhi ngeke ulambe ngokushesha. Ngakho-ke awusizwa isidingo sokudla okuthile njalo futhi awukuhlaseli ukudla okunoshukela.
• Ukudla okunenkomba ye-glycemic ephansi akubangeli ukuguquguquka okungazelelwe kushukela wegazi. Ngenxa yalokho, indlala, ubuthakathaka, ukukhathala nokucasuka akwenzeki.
• Lapho udla ukudla okunenkomba ephansi ye-glycemic, ngeke ulambe isikhathi eside futhi ngeke udle. Ngakho-ke, i-hormone ye-leptin ithola isikhathi sokukhishwa futhi amafutha aqoqiwe ayashiswa. Ngakho ulahlekelwa isisindo ngendlela enempilo.
• Lapho kusetshenziswa ukudla okunenkomba ye-glycemic ephansi, amafutha awagcinwa, ashiswe ngokushesha, futhi amafutha esibindi nesisu ayancibilika kalula. Imisipha yakho ayincibiliki futhi akukho ukulahlekelwa kwamanzi.

Yiziphi izinhlobo zokudla ezinenkomba ye-glycemic ephansi?

Ngokwezibalo zenkomba ye-glycemic, amanye amaprotheni, imifino, izithelo, okusanhlamvu namantongomane anenkomba ye-glycemic ephansi noma ephakathi. Ithebula lenkomba ye-GlycemicUngathola inkomba ye-glycemic yokudla ngokubheka

Nali iphuzu okufanele ulinake; ungadli ukudla okunenkomba ephansi ye-glycemic ezingxenyeni ezinkulu. Kulokhu, amanani aphezulu we-glycemic abizwa ngokuthi "umthwalo ophezulu we-glycemic" ayenzeka. Ngakho-ke, kufanele uyeke ukudla lapho usuthe.

I-Karatay Diet yenziwe kanjani?

Isampula yemenyu ilungiselelwe ukuqonda umqondo wokudla kwe-Karatay. Ungangeza futhi ukhiphe lapha, ubheka inkomba ye-glycemic yokudla.

Ukudla kwasekuseni phakathi kuka-07.00 no-09.00

• Amaqanda angaphekwa kahle ama-2 (I-Lop ingaphekwa ngokuthambile noma epanini ekushiseni okuphansi ebhotela elihlanzekile ngaphandle kokuqina kakhulu. I-Menemen noma amaqanda anobhekeni nawo angenziwa.)
• Ushizi onosawoti omncane njengesandla (Ingilazi yetiye yama-walnuts, ama-hazelnuts, amantongomane anosawoti omncane, ama-alimondi, amakinati, njll. angadliwa esikhundleni sesinkwa esinoshizi)
• 8-10 iminqumo enosawoti omncane (amafutha omnqumo, ilamula kanye nama-flakes abomvu abomvu anganezelwa kuwo.)
• Ungadla utamatisi, upelepele, ukhukhamba, iparsley, i-mint ne-arugula ngendlela othanda ngayo.
• Itiye le-lemon noma ubisi (ngaphandle koshukela kanye ne-sweetener.)

Njengoba ukudla kwasekuseni kuwukudla okubaluleke kakhulu kosuku, ukudla amaprotheni namafutha anempilo kusheshisa ukugaya. Ukweqa ukudla kwasekuseni kusho ukuthi uzodla kakhulu usuku lonke.

Isidlo sasemini phakathi kuka-13.00-14.00

Ungakhetha noma yikuphi kokulandelayo njengesidlo sasemini.

• Inyama noma isidlo semifino ngamafutha omnqumo
• Izingcezu ezi-3-5 ze-cutlet, i-steak, i-tenderloin, ukuvalwa kwewundlu, njll. (Ungalidli ilayisi namazambane, ngoba anenkomba ephezulu ye-glycemic.)
• Inhlanzi (eyosiwe, ebhakwa noma egayiwe)
• I-Doner, i-kebab noma ezinye izinhlobo ze-kebab (Ungadli irayisi, i-pita noma isinkwa nayo)
• Zonke izinhlobo zezitsha ze-lentil
• Purslane
• I-artichoke, isilimo esidliwayo esinamagatsha anamanzi, iklabishi, i-cauliflower noma i-leek dish (khetha ngokuvumelana nenkathi.)
• I-Karnıyarık, imambayildi, i-eggplant kebab, i-zucchini egxiliwe kanye nopelepele.
• Ubhontshisi omisiwe, ubhontshisi obanzi noma ama-chickpeas ane-pastrami noma inyama egayiwe (angadliwa no-anyanisi nesaladi)
• Zonke izinhlobo zesobho eziphekwe ekhaya; utamatisi, i-tarhana, i-trotter, i-tripe njll. (Ungasebenzisi amasobho asheshayo njengoba ecutshungulwa.)

 Ngaphezu kokudla, ungadla:

• Isaladi yesizini, u-anyanisi neyogathi ingadliwa nezitsha zenyama nezinhlanzi.
• i-tzatziki ngokudla; Ingaphuzwa ngokungeza amafutha omnqumo engeziwe, i-garlic eningi kanye ne-mint. Ama-pickle alungiselelwe ngezindlela zendabuko angadliwa ekhaya. 

Labo abafuna ukudla izithelo ngokudla okungenhla bangakhetha: 

• Isithelo esisodwa sesizini
• Kanye nesitsha seyogathi kanye nedlanzana lama-walnuts, ukudla okufana nama-5-6 damson plums noma idlanzana lamagilebhisi anembewu emnyama noma amabhilikosi omisiwe angama-5-6 angadliwa.

Qaphela:

Uma ungeke ukwazi ukuchitha amahora angu-4-5 ngokunethezeka ngemva kokudla kwasekuseni nasemini ngaphandle kokuzizwa ulambile, uma ungakwazi ukuyeka ngaphandle kokudla ukudla okulula emahoreni angu-1-2, kusho ukuthi okudlayo kulokhu kudla kuyingozi empilweni yakho.

Isidlo sakusihlwa phakathi kuka-18.00:19.00 no-XNUMX:XNUMX

• Esidlweni sakusihlwa, ungalungisa ukudla ngokwesifiso sakho ngokukhetha ekudleni okufana nokudla kwasemini.
• Mayelana nokuncipha kwesisindo, uhlobo kanye nenkomba ye-glycemic yokudla kubaluleke kakhulu njengalapho kudliwa. Ukuze wehlise isisindo futhi ube nempilo, isidlo sakusihlwa kufanele sidliwe ngo-20.00:XNUMX manje.
• Kusukela kulesi sikhathi kuya embhedeni, akufanele kudliwe futhi iziphuzo ezinoshukela akufanele zidakwe. Ungakwazi ukuphuza itiye likalamula, itiye eliluhlaza noma itiye le-herbal usuku lonke, kanye nangemuva kwesidlo sakusihlwa sangaphambi kwesikhathi, inqobo nje uma amanzi, i-ayran, engenashukela kanye ne-sweetener.
• Ukuze wehlise isisindo, kubalulekile ukuqeda isidlo sakho sakusihlwa ngo-19.00:20.00 noma ngo-XNUMX:XNUMX ngokushesha. Uma uqhubeka nokudla okuthile ngemva kwalesi sikhathi, uzovimbela ukukhishwa kwe-hormone ebaluleke kakhulu yokulahlekelwa isisindo, okuyi-leptin.
• Awukwazi ukwehlisa isisindo lapho ihomoni i-leptin ingafihliwe. Eqinisweni, ukudla kuze kube sebusuku kudala ukuthi ihomoni yakho ye-insulin ihlale iphezulu ngakusasa. 

UCanan Karatay uthi izinguquko ezilandelayo zizokwenzeka ekuphileni kwalabo abalandela lokhu kudla.

• Ngeke kube khona umuzwa wendlala, umuzwa wokusutha uzoqhubeka usuku lonke.
• Njengoba ukudla kwemvelo kuzosetshenziswa, ukumelana ne-insulin ne-leptin kuzophulwa.
• Amafutha anempilo namaprotheni angadliwa kalula.

Akufanele neze udle ushukela kanye nemikhiqizo kashukela, uCanan Karatay ayibiza ngokuthi ushevu omnandi kakhulu, ngenkathi udla. Kufanele uyisuse ekudleni kwakho.

Ushukela udala umonakalo emzimbeni. Ukuphazamisa ibhalansi yamaminerali emzimbeni, ukwehlisa izinga le-hormone yokukhula egazini, ukuba nobuthi nokulutha njengotshwala, ukwenza buthaka amasosha omzimba, ukubambezela ukuphola kwamanxeba nezifo, kubangela ukucindezeleka nokunganaki, kubangela izifo zamazinyo nezinsini, ukwanda. ezingeni lokunganyakazi kahle kwezingane, ukungalingani kwamahomoni emzimbeni.Kunomonakalo omningi njengokungalingani, ukwanda kokugcinwa kwamanzi, ukondla amangqamuzana omdlavuza kanye nokwandisa amathuba okuba nomdlavuza.

Uhlu Lokudla Karatay

ibhulakufesi

• Iqanda eli-1 elibilisiwe noma i-menemen noma i-omelette yamaqanda ama-2
• 1-2 izingcezu ze-feta cheese
• Ama-olives angu-8-10 (agcotshwe ngamafutha omnqumo kanye ne-thyme)
• 1 inkomishi walnuts noma hazelnuts

Isidlo sasemini

• Isitsha semifino ngamafutha omnqumo
• 1 ingilazi yebhotela
• Isaladi yesizini ngamafutha omnqumo

Isidlo sakusihlwa

• Inhlanzi eyosiwe noma inkukhu noma inyama ebomvu
• Isaladi yesizini ngamafutha omnqumo
• 1 indishi yeyogathi

Ukudla okulula

Ikhofi yaseTurkey noma itiye le-herbal ngaphandle koshukela kanye ne-sweetener ingadliwa.

I-Karatay Ukudla Nezemidlalo

I-Karatay Diet ithi ukuvivinya umzimba kufanele kwenziwe kanye nokudla. Ukuzivocavoca umzimba kuyingxenye ebalulekile yokuphila okunempilo.

Ukuzivocavoca umzimba okwandayo kancane kancane kufanele kuhambisane nawe kukho konke ukuphila kwakho. Ngemuva kokulahlekelwa isisindo, umsebenzi womzimba awuqaliswa kabusha futhi uma ukudla okuphezulu kwe-glycemic index kuhlaselwa, isisindo sibuya ngokushesha okukhulu. Ukuzivocavoca njalo kusiza ukwephula ukumelana ne-insulin ne-leptin.

Emizuzwini yokuqala eyi-15-20 yokuzivocavoca, ushukela ogcinwe njenge-glycogen emisipha yomlenze usetshenziswa njengophethiloli. Uma isikhathi sokuzivocavoca siside kunemizuzu engama-20, ushukela kanye namafutha amahhala egazini asetshenziswa njengamandla.

Uma ukuvivinya umzimba kuthatha imizuzu engaphezu kwengu-40, amafutha anqwabelene agcinwe esibindini nasemzimbeni wakho ayashiswa, aphenduke abe ushukela egazini futhi anikeze amandla adingekayo. Iphuzu okufanele licatshangelwe lapha ukukhulisa isikhathi somsebenzi kancane kancane, hhayi ngokuzumayo, lapho uqala noma yiluphi uhlelo lokuzivocavoca.

Izingozi Zokudla kweKaratay

Ukudla kwe-Karatay kuwukudla okwenza ukulahlekelwa isisindo kube umgomo. Njengoba inikeza izinzuzo, eminye imiphumela emibi nayo ibonwa ngesikhathi senqubo yokudla.

• Ama-carbohydrate awanakwa kulokhu kudla. Ukugcizelelwa okwengeziwe kubekwa kumaprotheni. Kodwa-ke, ukungawadli ama-carbohydrate kuzokwenza uzizwe uvilapha phakathi nosuku. Futhi kuyimbangela yobuthakathaka bemisipha ezokwenzeka ngokuhamba kwesikhathi.
• Ukusetshenziswa ngokweqile kwamaprotheni kungakhathala isibindi ngokuhamba kwesikhathi futhi kubangele amafutha esibindi.
• Ukusetshenziswa ngokweqile kwamaprotheni nakho kubeka ubunzima ezinso.
• Ukusetshenziswa kwezithelo kunqunyelwe ekudleni kweKaratay. Kodwa izithelo zinezinzuzo eziningi, njengokuvimbela umdlavuza.

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