Ekmek, makarna ve pirin\u00e7 gibi rafine karbonhidratlar y\u0131llard\u0131r kilo art\u0131\u015f\u0131 ve metabolik hastal\u0131klarla ili\u015fkilendiriliyor. Medicana Atak\u00f6y Hastanesi Beslenme ve Diyet B\u00f6l\u00fcm\u00fc\u2019nden Uzm. Dyt. Ay\u00e7a Sena Y\u0131lmaz, karbonhidrat\u0131n v\u00fccutta \u00f6ncelikle enerji olarak kullan\u0131ld\u0131\u011f\u0131n\u0131, fazla al\u0131nd\u0131\u011f\u0131nda ise ya\u011f olarak depolanabildi\u011fini belirterek \u201ckilo ald\u0131ran esas unsurun \u00e7o\u011fu zaman g\u00fcn i\u00e7ine yay\u0131lan s\u0131k ve fazla t\u00fcketim\u201d oldu\u011funa dikkat \u00e7ekiyor.<\/p>\n
Y\u0131lmaz\u2019a g\u00f6re ekmek, pilav ve makarna gibi rafine karbonhidratlarda hacim k\u00fc\u00e7\u00fck olsa bile kalori y\u00fck\u00fc y\u00fcksek<\/strong> olabiliyor. Lif ve protein i\u00e7eri\u011finin g\u00f6rece d\u00fc\u015f\u00fck olmas\u0131 nedeniyle tokluk hissi gecikebiliyor<\/strong>; h\u0131zl\u0131 yenmesi de g\u00fcn i\u00e7inde yeniden yeme iste\u011fini art\u0131rabiliyor.<\/p>\n Son y\u0131llarda konu\u015fulan y\u00f6ntemlerin oda\u011f\u0131nda \u201cdiren\u00e7li ni\u015fasta<\/strong>\u201d var. Ni\u015fastal\u0131 g\u0131dalar so\u011futuldu\u011funda (veya dondurulup \u00e7\u00f6zd\u00fcr\u00fcld\u00fc\u011f\u00fcnde) ni\u015fastan\u0131n bir b\u00f6l\u00fcm\u00fc retrogradasyon<\/strong> denen s\u00fcre\u00e7le daha zor sindirilen bir forma d\u00f6n\u00fc\u015febiliyor. Bu de\u011fi\u015fim, baz\u0131 \u00e7al\u0131\u015fmalarda glisemik yan\u0131t\u0131n (kan \u015fekerinin y\u00fckselme h\u0131z\u0131n\u0131n)<\/strong> daha d\u00fc\u015f\u00fck olmas\u0131na ba\u011flan\u0131yor. \u00d6rne\u011fin beyaz ekmekte dondurup \u00e7\u00f6zd\u00fcrme ve\/veya tostlaman\u0131n<\/strong> glukoz yan\u0131t\u0131n\u0131 d\u00fc\u015f\u00fcrebildi\u011fini g\u00f6steren bulgular mevcut.<\/p>\n Benzer \u015fekilde, diren\u00e7li ni\u015fastan\u0131n ba\u011f\u0131rsakta lif benzeri etkiyle tokluk hissini destekleyebilece\u011fi ve ins\u00fclin yan\u0131t\u0131n\u0131 daha dengeli hale getirebilece\u011fi de\u011ferlendiriliyor.<\/p>\n Bilimsel literat\u00fcrde diren\u00e7li ni\u015fasta takviyesi \u00fczerine yap\u0131lan insan \u00e7al\u0131\u015fmalar\u0131, 8 haftal\u0131k d\u00f6nemde ortalama kilo kayb\u0131 ve ins\u00fclin direncinde iyile\u015fme<\/strong> gibi sonu\u00e7lar bildirmi\u015f durumda. Ancak bu bulgular\u0131n \u00f6nemli bir k\u0131sm\u0131, do\u011frudan \u201cdondurulmu\u015f ekmek\u201dten ziyade diren\u00e7li ni\u015fastan\u0131n kontroll\u00fc \u015fekilde takviye edilmesine<\/strong> dayan\u0131yor; yani y\u00f6ntemin g\u00fcnl\u00fck hayattaki \u201cekme\u011fi dondurup yemek\u201d uygulamas\u0131na bire bir ayn\u0131 etkiyle ta\u015f\u0131namayabilece\u011fi not ediliyor.<\/p>\n Uzmanlar, pi\u015firilmi\u015f ni\u015fastal\u0131 g\u0131dalar\u0131 so\u011futup yeniden t\u00fcketirken saklama ve so\u011futma ko\u015fullar\u0131n\u0131n<\/strong> kritik oldu\u011funun alt\u0131n\u0131 \u00e7iziyor. \u00d6zellikle pirin\u00e7te Bacillus cereus<\/em> sporlar\u0131n\u0131n pi\u015firmeyle canl\u0131 kalabildi\u011fi; oda s\u0131cakl\u0131\u011f\u0131nda uzun s\u00fcre bekleyen pirin\u00e7te toksin riskinin artt\u0131\u011f\u0131 belirtiliyor. Bu nedenle pi\u015fen \u00fcr\u00fcn\u00fcn h\u0131zl\u0131 so\u011futulmas\u0131, k\u0131sa s\u00fcrede buzdolab\u0131na al\u0131nmas\u0131 ve uygun \u015fekilde yeniden \u0131s\u0131t\u0131lmas\u0131 \u00f6neriliyor.<\/p>\n Uzm. Dyt. Ay\u00e7a Sena Y\u0131lmaz, \u00e7al\u0131\u015fmalar s\u00fcrerken en do\u011fru yakla\u015f\u0131m\u0131n karbonhidrat\u0131 \u00f6l\u00e7\u00fcl\u00fc t\u00fcketmek<\/strong>, m\u00fcmk\u00fcn oldu\u011funda tam tah\u0131llar\u0131 tercih etmek<\/strong>, \u00f6\u011f\u00fcne protein ve lif eklemek<\/strong> ve hareketi art\u0131rmak oldu\u011funu vurguluyor. Tam bu\u011fday ekme\u011fi, bulgur, esmer pirin\u00e7, yulaf gibi se\u00e7eneklerin porsiyon kontrol\u00fcyle daha dengeli \u00f6\u011f\u00fcnlere d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilece\u011fini ifade ediyor.<\/p>\n Not: Diyabet, ins\u00fclin direnci veya kalp-damar hastal\u0131\u011f\u0131 olanlar\u0131n beslenme de\u011fi\u015fikliklerini ki\u015fisel planla, hekim\/diyetisyen e\u015fli\u011finde d\u00fczenlemesi gerekiyor.<\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":" Medicana Sa\u011fl\u0131k Grubu\u2019ndan Uzm. Dyt. Ay\u00e7a Sena Y\u0131lmaz\u2019a g\u00f6re ekmek, pirin\u00e7 ve makarna gibi rafine karbonhidratlarda as\u0131l risk \u201cporsiyon kontrol\u00fcn\u00fcn kolay ka\u00e7mas\u0131\u201d. Son d\u00f6nemde \u00f6ne \u00e7\u0131kan \u201cdondurup\/so\u011futup t\u00fcketme\u201d y\u00f6ntemi ise ni\u015fastan\u0131n yap\u0131s\u0131n\u0131 de\u011fi\u015ftirerek kan \u015fekeri yan\u0131t\u0131n\u0131 azaltabilir; ancak uzmanlar bunun tek ba\u015f\u0131na kilo y\u00f6netimini garanti etmedi\u011fini vurguluyor.<\/p>\n","protected":false},"author":2,"featured_media":3495,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"class_list":["post-3494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"yoast_head":"\nDondurma\/so\u011futma neyi de\u011fi\u015ftiriyor?<\/h3>\n
\u201cDiren\u00e7li ni\u015fasta\u201d ve kilo: Kan\u0131t ne s\u00f6yl\u00fcyor?<\/h3>\n
Dikkat: Pirin\u00e7\u2013makarna\u2013patateste g\u0131da g\u00fcvenli\u011fi \u00f6nemli<\/h3>\n
Uzman\u0131n uyar\u0131s\u0131: Temel denklem de\u011fi\u015fmiyor<\/h3>\n
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