{"id":7031,"date":"2024-05-21T00:00:21","date_gmt":"2024-05-21T00:00:21","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7031"},"modified":"2024-05-21T16:40:29","modified_gmt":"2024-05-21T16:40:29","slug":"the-21-unhealthiest-carbs-on-the-planet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-21-unhealthiest-carbs-on-the-planet\/","title":{"rendered":"GEZEGENDEKI EN SA\u011eLIKSIZ 21 KARBONHIDRAT"},"content":{"rendered":"<\/p>\n

Karbonhidrat. V\u00fccut i\u00e7in en \u00f6nemli enerji kayna\u011f\u0131d\u0131rlar. V\u00fccudumuz karbonhidratlar\u0131 glikoza d\u00f6n\u00fc\u015ft\u00fcr\u00fcr, daha sonra bu t\u00fcr enerjiyi h\u00fccreler, dokular ve organlar i\u00e7in kullan\u0131r, gerekti\u011finde karaci\u011ferde ve kaslarda fazladan \u015feker depolar. Ama \u015f\u00f6yle bir \u015fey var: T\u00fcm karbonhidratlar e\u015fit yarat\u0131lmaz, \u00f6zellikle de h\u0131zl\u0131 kilo kayb\u0131 s\u00f6z konusu oldu\u011funda. Ve iyi ve k\u00f6t\u00fc karbonhidratlar aras\u0131ndaki fark v\u00fccudunuzu de\u011fi\u015ftirebilir.<\/p>\n

Bir\u00e7o\u011fu, \u00f6zellikle tatland\u0131r\u0131c\u0131lar \u015feklinde yeme\u011fimize eklenen karbonhidrat t\u00fcrleri, en iyi \u015fekilde g\u00f6r\u00fcnmek ve hissetmek i\u00e7in asil g\u00f6revinizin \u00f6n\u00fcne ge\u00e7ebilecektir. A\u015fa\u011f\u0131da, ger\u00e7ekten hedefiniz buysa, yemek i\u00e7in en k\u00f6t\u00fc karbonhidratlardan 22’si bulunmaktad\u0131r. A\u015fa\u011f\u0131dakilerin olabildi\u011fince \u00e7o\u011fundan ka\u00e7\u0131n\u0131n veya en az\u0131ndan s\u0131n\u0131rlay\u0131n ve karn\u0131n\u0131z\u0131n k\u00fc\u00e7\u00fclmesine dikkat edin. Karbonhidrat al\u0131m\u0131n\u0131zdan endi\u015fe ediyorsan\u0131z, sadece a\u015fa\u011f\u0131daki karbonhidratlar\u0131 diyetinizden kesmekle kalmamal\u0131, ayn\u0131 zamanda \u00c7ok Fazla Karbonhidrat Yedi\u011finiz 8 Uyar\u0131 \u0130\u015faretinden herhangi birini ya\u015fay\u0131p ya\u015famad\u0131\u011f\u0131n\u0131z\u0131 da g\u00f6rmelisiniz.<\/p>\n

1. Kahve \u0130\u00e7ecekleri<\/h2>\n
\"high
Shutterstock<\/figcaption><\/figure>\n

Kahve sa\u011fl\u0131\u011f\u0131n\u0131z ve kilo verme hedefleriniz i\u00e7in m\u00fckemmeldir (a\u015f\u0131r\u0131ya ka\u00e7mad\u0131\u011f\u0131n\u0131z s\u00fcrece).\u00a0Metabolizman\u0131za<\/strong>neredeyse kalorisiz bir destek sa\u011flar , hastal\u0131kla sava\u015fan antioksidanlar bak\u0131m\u0131ndan zengindir ve\u00a0Tip 2 diyabet<\/a>,\u00a0kolon kanseri<\/a>, karaci\u011fer\u00a0kanseri<\/a>ve Parkinson\u00a0hastal\u0131\u011f\u0131<\/a>riskini azalt\u0131r. Ancak kahvenin bu faydalar\u0131, ya\u011fl\u0131 ve kalorili katk\u0131 maddelerini bu \u015fa\u015f\u0131rt\u0131c\u0131 \u015feyin i\u00e7ine d\u00f6kt\u00fc\u011funuzda veya daha da k\u00f6t\u00fcs\u00fc, bir tatl\u0131yla ayn\u0131 kalori ve karbonhidrat profiline sahip bir kahve zinciri i\u00e7ece\u011fi sipari\u015f etti\u011finizde dengelenir. En sa\u011fl\u0131ks\u0131z kahve i\u00e7eceklerinden baz\u0131lar\u0131 porsiyon ba\u015f\u0131na kolayca 400 kaloriye ve 60 ila 80 gram karbonhidrata ula\u015fabilir. Kahve al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131n \u00e7evrenizi art\u0131rmas\u0131n\u0131 istemiyorsan\u0131z, bunlardan ka\u00e7\u0131n\u0131n.<\/p>\n

\u0130pucu:<\/strong>\u00a0Farkl\u0131 kar\u0131\u015f\u0131mlar ve kavurmalar deneyerek lezzetli ve \u00e7a\u011fr\u0131\u015ft\u0131r\u0131c\u0131 siyah kahvenin tad\u0131na bak\u0131n ve biraz tam ya\u011fl\u0131 s\u00fcte s\u0131\u00e7rayarak i\u00e7ine hafifle.<\/p>\n

2. Simit<\/h2>\n
\"Pile
Shutterstock<\/figcaption><\/figure>\n

Manuel Villacorta’ya g\u00f6re, RD,\u00a0Eating Free: The Carb-Friendly Way to Lose InChes<\/em><\/a>, besinsel olarak de\u011ferli olmak i\u00e7in, bir simit yemek ba\u015fka bir \u015feyle e\u015fle\u015ftirilmelidir: \u0130ki ila \u00fc\u00e7 saatlik bir \u00e7al\u0131\u015fma. Tereya\u011f\u0131, krem peynir veya bo\u015f karbonhidratlar i\u00e7in benzer bir teslimat y\u00f6ntemiyle tedavi etmeden \u00f6nce bile, bir simit 250 ila 300 kalori ve 50 gram karbonhidrat paketleyebilir. Bu, bir sabah simidinin bir porsiyon beyaz unlu makarnadan \u00f6nemli \u00f6l\u00e7\u00fcde daha kalorili ve karborific hale getirir.<\/p>\n

\u0130pucu:<\/strong>\u00a0Kahvalt\u0131da yulaf ezmesindeki karbonhidratlar\u0131n g\u00fcc\u00fcn\u00fcn kilidini a\u00e7\u0131n ve sabitlemeler konusunda ak\u0131ll\u0131 olun. Bu lezzetli gece yulaf tariflerinden sa\u011fl\u0131kl\u0131 fikirler al\u0131n!<\/p>\n

3. J\u00f6le ve Konserveler<\/h2>\n
\"Jam
Shutterstock<\/figcaption><\/figure>\n

These classic spreads look innocent enough, but they\u2019re actually pieces of fruit smothered in sugar and juice and shoved inside a jar. Just one tablespoon of Smucker\u2019s grape jelly has 13 grams of carbs, 12 grams of sugar and 50 calories \u2014 and let\u2019s be honest, who uses just one?<\/p>\n

Tip:<\/strong>\u00a0Top peanut butter sandwiches with fresh pieces of fruit like banana and strawberries to get a similar taste with none of the added sugar.<\/p>\n

4. Acai Bowls<\/h2>\n
\"acai
Waterbury Yay\u0131nlar\u0131 A.\u015e.<\/figcaption><\/figure>\n

Ne oldu\u011fu \u00f6nemli de\u011fil – \u00e7ok fazla \u015fey yemek istenmeyen sonu\u00e7lar vaat ediyor. Evet, smoothie kaseleri bile! Meyve inan\u0131lmaz derecede sa\u011fl\u0131kl\u0131d\u0131r – bizi yanl\u0131\u015f anlamay\u0131n – ancak sindirimi yava\u015flatmadan, kan \u015fekerlerini dengeleyen lif, ya\u011flar ve protein olmadan \u00e7ok fazla kar\u0131\u015ft\u0131r\u0131lm\u0131\u015f meyveye sahip oldu\u011funuzda bir sorun ortaya \u00e7\u0131kar. Sonu\u00e7,\u00a0Jamba Juice’un Ada Pitaya<\/a>\u00a0kasesinde 102 gram karbonhidrat ve 70 gram \u015feker (mutlaka hepsi ilave \u015feker olarak kabul edilir, ancak yine de \u015feker) gibi b\u00fcy\u00fck bir karbonhidrat vuru\u015fudur.<\/p>\n

5. Peynir Krakerleri<\/h2>\n
\"Portion
Shutterstock<\/figcaption><\/figure>\n

Peynir i\u00e7in basit bir teslimat y\u00f6ntemi, bu gevrek dikd\u00f6rtgenlerden bir porsiyon yakla\u015f\u0131k 18 gram karbonhidrata sahiptir. Bu, 16 oz smoothie’de saklanan karbonhidratlara k\u0131yasla m\u00fctevaz\u0131 g\u00f6r\u00fcnebilir, ancak esas olarak harmanlanm\u0131\u015f meyveden yap\u0131lm\u0131\u015f bir i\u00e7ece\u011fin aksine, krakerler beli geni\u015fleten karbonhidratlar\u0131n yan\u0131 s\u0131ra partiye besinsel olarak hi\u00e7bir \u015fey getirmez. Onlar\u0131 y\u00fcksek ya\u011fl\u0131 peynirle \u00fcst \u00fcste koyun ve siluetinizi b\u00fcy\u00fck bir k\u00f6t\u00fcl\u00fck yapacaks\u0131n\u0131z.<\/p>\n

\u0130pucu:<\/strong>\u00a0Peynirinizin gevrek bir \u015feye binmesi ho\u015funuza gidiyorsa, onu crudit\u00e9 ile e\u015fle\u015ftirin. Gevrek, lifli organik sebzeler sizi doldurur, b\u00f6ylece Rokfor ile delirmeyin. Ancak kraker yemeniz gerekiyorsa, Beslenme Uzmanlar\u0131na G\u00f6re 12 Sa\u011fl\u0131kl\u0131 Ma\u011fazadan Sat\u0131n Al\u0131nan Kraker Markas\u0131ndan biri yap\u0131n.<\/p>\n

6. Unlu Mamuller<\/h2>\n
\"\"<\/figure>\n

Hay\u0131r, hayal etmiyorsun: Kek gibi unlu mamuller b\u00fcy\u00fcyor. Ayr\u0131ca daha tatl\u0131 ve daha kek oluyorlar, kek b\u00f6lgesine etkili bir \u015fekilde giriyorlar. Baz\u0131 kekler 60 gram karbonhidrat ve 30 gramdan fazla \u015feker i\u00e7erir. Bir dahaki sefere birisi konu\u015fma odas\u0131nda karbonhidratl\u0131 el bombalar\u0131ndan bir sepet oldu\u011funu e-postayla g\u00f6nderdi\u011finde bunu bir d\u00fc\u015f\u00fcn.<\/p>\n

7. Altta Meyveli Yo\u011furt<\/h2>\n
\"flavored
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Yo\u011furt m\u00fckemmel bir kilo verme silah\u0131d\u0131r. Sade bir Yunan \u00e7e\u015fidi, a\u00e7l\u0131k k\u0131ran bir protein patlamas\u0131 ve vitamin ve minerallerden olu\u015fan bir litany elde etmenin en keyifli yollar\u0131ndan biridir. Yo\u011furdun kendisi laktozdan karbonhidrata sahip olsa da, altta kal\u0131n bir s\u0131k\u0131\u015fma meyvesi tabakas\u0131 ile birini se\u00e7erek miktar\u0131 ikiye hatta \u00fc\u00e7e katlayabilirsiniz.<\/p>\n

\u0130pucu:<\/strong>\u00a0Yo\u011furt sade veya az \u015fekerli yo\u011furdunuzu sat\u0131n al\u0131n ve taze, kesilmi\u015f meyve ekleyin. Gevrek dilimlenmi\u015f elma lif eklemek i\u00e7in m\u00fckemmel bir se\u00e7im olacakt\u0131r<\/p>\n

8. Beyaz Ekmek<\/h2>\n
\"\"
Shutterstock<\/figcaption><\/figure>\n

Bir\u00e7o\u011fumuz beyaz ekmek yiyerek b\u00fcy\u00fcd\u00fck, bu y\u00fczden kalbinizde \u00f6zel bir yer tutabilece\u011fini anl\u0131yoruz. Ama sa\u011fl\u0131kl\u0131dan ba\u015fka bir \u015fey de\u011fil. Sa\u011fl\u0131kl\u0131 kepekli tah\u0131llar yerine ni\u015fastal\u0131 zenginle\u015ftirilmi\u015f unla yap\u0131lan beyaz ekmek, toklu\u011fu art\u0131ran ve kan \u015fekerini sabit tutan karbonhidrat ve g\u00f6bek dolgusu lifinin bo\u015flu\u011fu ile doludur. Daha da k\u00f6t\u00fcs\u00fc, rafine beyaz unlu g\u0131dalar kalp hastal\u0131\u011f\u0131 ve Tip 2 diyabet ile ba\u011flant\u0131l\u0131d\u0131r. Ayr\u0131ca, kilo al\u0131m\u0131na yol a\u00e7arlar ve kilo vermeyi de zorla\u015ft\u0131r\u0131rlar.<\/p>\n

\u0130pucu:<\/strong>\u00a0Kilo kayb\u0131 i\u00e7in tam tah\u0131ll\u0131 ekme\u011fi veya en iyi ekmek markalar\u0131ndan herhangi birini tercih edin. Kepekli tah\u0131llar yemek tip 2 diyabet, koroner kalp hastal\u0131\u011f\u0131 ve hipertansiyon riskini azaltabilir.<\/p>\n

9. Tortillas<\/h2>\n
\"flour
Shutterstock<\/figcaption><\/figure>\n

Bu zay\u0131f karbonhidrat battaniyelerinin sizin i\u00e7in ekmekten daha iyi oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, yaln\u0131z de\u011filsiniz; Bu yayg\u0131n bir yan\u0131lg\u0131d\u0131r. Ancak 10 in\u00e7 beyaz tortilla sarg\u0131s\u0131nda 35 gram karbonhidrat var. Beslenme etiketine daha yak\u0131ndan bakt\u0131\u011f\u0131n\u0131zda, bir\u00e7ok \u00e7e\u015fidin insan sa\u00e7\u0131 ve k\u00fcmes hayvan\u0131 t\u00fcylerinden yap\u0131lm\u0131\u015f bir “hamur kremi” olan L-sistein gibi kalori ve kimyasallarla dolu oldu\u011funu g\u00f6receksiniz.<\/p>\n

\u0130pucu:<\/strong>\u00a0Raflar\u0131n\u0131z\u0131 y\u00fcksek fruktozlu m\u0131s\u0131r \u015furubu i\u00e7ermeyen tam tah\u0131ll\u0131 ekmekle yeniden doldurun. Kilo kayb\u0131 i\u00e7in bu en iyi marka ekmeklerden biri yap\u0131n!<\/p>\n

10. Bira<\/h2>\n
\"beer
Shutterstock<\/figcaption><\/figure>\n

\u00c7o\u011fu brewskis, 12 onsluk bir bardakta 10 ila 20 gramdan fazla karbonhidrat sunar. Bunlardan \u00e7ok fazla, ve bunun i\u00e7in g\u00f6stermen gereken tek \u015fey bir paunch. Bira s\u0131v\u0131 karbonhidrattan biraz daha fazlad\u0131r.<\/p>\n

\u0130pucu:<\/strong>\u00a0En iyi sa\u011fl\u0131kl\u0131 biralardan biri Guinness’tir. A\u011f\u0131r, doyurucu ve koyu g\u00f6r\u00fcn\u00fcm\u00fcne ra\u011fmen, bu stout bir Tomurcuk’tan daha fazla hizmet veren 12 oz ba\u015f\u0131na 20 daha az kaloriye sahiptir.<\/p>\n

11. Beyaz Pirin\u00e7<\/h2>\n
\"\"
Shutterstock<\/figcaption><\/figure>\n

Beyaz pirin\u00e7 ev z\u0131mbas\u0131d\u0131r, ama ger\u00e7ekten olmamal\u0131. T\u0131pk\u0131 beyaz ekmek gibi, beyaz pirin\u00e7 de besin maddelerinden, liflerinden ve antioksidanlar\u0131ndan s\u0131yr\u0131lm\u0131\u015ft\u0131r, bu da onu bo\u015f kalori ve \u00e7ok fazla karbonhidrattan ba\u015fka bir \u015fey de\u011fildir. Tam tah\u0131ll\u0131 pirin\u00e7 dolgu bak\u0131m\u0131ndan zengindir, size iyi gelen besinler.<\/p>\n

\u0130pucu:<\/strong>\u00a0\u015ei\u015fman bir g\u00f6bekten ka\u00e7\u0131nmak i\u00e7in herhangi bir kabataslak malzeme i\u00e7ermeyen kahverengi ve yabani pirin\u00e7 ve tam tah\u0131ll\u0131 makarnalar aray\u0131n!<\/p>\n

12. Krakerler<\/h2>\n
\"\"
Shutterstock<\/figcaption><\/figure>\n

Krakerler temel olarak kan bas\u0131nc\u0131n\u0131 y\u00fckselten tuzla kapl\u0131 besin s\u0131y\u0131r\u0131lm\u0131\u015f karbonhidratlard\u0131r, bu y\u00fczden bu listeye girdikleri i\u00e7in ger\u00e7ekten \u015fok oldunuz mu? Hi\u00e7bir sa\u011fl\u0131k yarar\u0131 sunmaz ve sizi tok veya memnun tutmaya yard\u0131mc\u0131 olacak herhangi bir bile\u015fenden yoksunlar.<\/p>\n

\u0130pucu:<\/strong>\u00a0Daha sa\u011fl\u0131kl\u0131 alternatifler olarak lahana cipsi veya snap bezelye cipsi yiyin. Yemeklerde hile yapsalar daha iyi olur.<\/p>\n

13. Yo\u011furt Kapl\u0131 Kuru \u00dcz\u00fcm<\/h2>\n
\"Yogurt
Shutterstock<\/figcaption><\/figure>\n

Bunun sa\u011fl\u0131kl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k oldu\u011funu d\u00fc\u015f\u00fcnerek kendini kand\u0131rabilirsin. Bir zamanlar \u00fcz\u00fcmd\u00fc, de\u011fil mi? Kaliforniya asmas\u0131yla ilgili g\u00fcnler \u00e7oktan geride kald\u0131. \u015eimdi kurutulup \u00fczeri \u015fekerli yo\u011furt, \u00e7eyrek bardak 20 gram karbonhidrat ve 19 gram \u015feker paketleri.<\/p>\n

\u0130pucu:<\/strong>\u00a0Tatl\u0131 di\u015finizi en az % 70 kakao olan az miktarda y\u00fcksek kaliteli bitter \u00e7ikolata ile tatmin edin.<\/p>\n

14. Meyve At\u0131\u015ft\u0131rmal\u0131klar\u0131 ve Sak\u0131zlar<\/h2>\n
\"\"
Shutterstock<\/figcaption><\/figure>\n

The New York Nutrition Group’un kurucusu kay\u0131tl\u0131 diyetisyen\u00a0Lisa Moskovitz, “\u00d6n<\/strong>tarafta ‘ya\u011fs\u0131z’ bir etiket olabilir, ancak bu at\u0131\u015ft\u0131rmal\u0131klar \u00e7ocuk dostundan ba\u015fka bir \u015fey de\u011fil” uyar\u0131s\u0131nda bulunuyor. “Herhangi bir beslenmenin ge\u00e7ersiz olmas\u0131, sunduklar\u0131 tek \u015fey kilo al\u0131m\u0131na yol a\u00e7abilecek bo\u015f kaloriler, kaviteye neden olan \u015feker ve \u00f6m\u00fcr boyu yetecek kadar kimyasal koruyucudur.” Moskovitz’in bahsetti\u011fi \u015feker mi? Genellikle g\u00f6bek ya\u011f\u0131 ile ba\u011flant\u0131l\u0131 olan y\u00fcksek fruktozlu m\u0131s\u0131r \u015furubudur.<\/p>\n

\u0130pucu:<\/strong>\u00a0D\u00fcr\u00fcst bir organik meyve par\u00e7as\u0131 yemek, renkli olarak paketlenmi\u015f t\u00fcrevlerden \u00e7ok daha fazla beslenme sa\u011flar.<\/p>\n

15. Patates K\u0131zartmas\u0131<\/h2>\n
\"\"
Shutterstock<\/figcaption><\/figure>\n

G\u00fcney Amerika’dan Avrupa’ya tan\u0131t\u0131ld\u0131ktan sonra, patatesin Bat\u0131 Avrupa n\u00fcfusundaki art\u0131\u015f\u0131n% 65’inden ve \u015fehirle\u015fme oran\u0131ndaki art\u0131\u015f\u0131n% 25’inden sorumlu oldu\u011fu tahmin edilmektedir. neden? Patates lif, protein ve vitamin bak\u0131m\u0131ndan zengin harika bir sebzedir. Ancak ge\u00e7en y\u00fczy\u0131l boyunca, insanlar patates sans’\u0131n do\u011fal iyili\u011finin \u00e7o\u011funu tatt\u0131lar. Patates k\u0131zartmas\u0131ndan bahsediyoruz. Cildi \u00e7\u0131kar\u0131n (besinlerin ve liflerin \u00e7o\u011funun ya\u015fad\u0131\u011f\u0131) ve uzun ince par\u00e7alara ay\u0131rarak ya\u011f \u0131slat\u0131c\u0131 y\u00fczey alan\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde art\u0131r\u0131n ve bum, pozitifi negatife \u00e7evirdiniz. T\u00fcm karbonhidratlar, ya\u011flar ve ba\u015fka her \u015feyin \u00f6n\u00fcnde \u00e7ok az \u015fey.<\/p>\n

\u0130pucu:<\/strong>\u00a0Bu tatl\u0131 patates tariflerindeki gibi tatl\u0131 patates k\u0131zartmas\u0131na ge\u00e7in. Ayn\u0131 b\u00fcy\u00fckl\u00fckteki porsiyon kalorilerin \u00fc\u00e7te birine, \u00fc\u00e7te bir daha az karbonhidrat i\u00e7eri\u011fine sahiptir ve lif bak\u0131m\u0131ndan \u00f6nemli \u00f6l\u00e7\u00fcde daha y\u00fcksektir.<\/p>\n

16. Pizza<\/h2>\n
\"\"
Shutterstock<\/figcaption><\/figure>\n

Pizzan\u0131n k\u00f6t\u00fcl\u00fcklerinin \u00e7o\u011fu bo\u015f kalorili, karbonhidrat bak\u0131m\u0131ndan zengin kabukta yatmaktad\u0131r.\u00a0Uno’nun Chicago Et Pazar\u0131 Bireysel Tava Pizzalar\u0131ndan<\/a>\u00a0biri, \u00f6nerilen g\u00fcnl\u00fck karbonhidrat de\u011ferinizin yar\u0131s\u0131ndan biraz daha az olan 120 gram karbonhidrat i\u00e7erir. Tipik olarak rafine beyaz undan yap\u0131lan pizza hamuru az beslenme sunar ve ins\u00fclin seviyenizi y\u00fckselterek daha fazla arzulaman\u0131za neden olur. Ne kadar az kabukla \u015f\u0131mart\u0131rsan o kadar iyi.<\/p>\n

\u0130pucu:<\/strong>\u00a0Mozzarella, domates ve fesle\u011fen temel pizza soslar\u0131 inan\u0131lmaz bir kombinasyondur. Pizza hamuru hari\u00e7, bunlar karbonhidrats\u0131z ayn\u0131 lezzete sahip bir Caprese salatas\u0131 olu\u015fturur.<\/p>\n

17. Tortilla Cipsi<\/h2>\n
\"\"<\/figure>\n

Her evde bir paket tortilla cipsi bulma ihtimalin var. Klasik parti yemekleri genellikle bir \u00e7ama\u015f\u0131r listesi i\u00e7erir ve hi\u00e7biri \u00e7ok fazla besin i\u00e7ermez. Kay\u0131tl\u0131 diyetisyen ve Isabel Smith Nutrition’\u0131n kurucusu\u00a0Isabel Smith,<\/a>MS, RD, CDN,<\/strong>“Genel olarak konu\u015fursak, \u00e7o\u011fu kraker ve cips i\u00e7in, tah\u0131l\u0131n besin de\u011ferinin \u00e7o\u011fu i\u015fleme s\u0131ras\u0131nda \u00e7\u0131kar\u0131lm\u0131\u015ft\u0131r – \u00f6zellikle bu yiyecekler tam bu\u011fday yerine beyaz oldu\u011funda, \u00e7\u00fcnk\u00fc tah\u0131l\u0131n kabu\u011fu ve d\u0131\u015f katmanlar\u0131 \u00e7\u0131kar\u0131lm\u0131\u015ft\u0131r,” diyor.<\/p>\n

\u0130pucu:<\/strong>\u00a0Hala gevrek sunan daha besin yo\u011fun bir alternatif i\u00e7in, kendi ilave otlar\u0131n\u0131z ve baharatlar\u0131n\u0131zla hava ha\u015fha\u015fl\u0131 patlam\u0131\u015f m\u0131s\u0131r\u0131 veya hatta porsiyon ba\u015f\u0131na d\u00f6rt ila be\u015f gram lif i\u00e7eren tam bu\u011fdayla yap\u0131lm\u0131\u015f krakerleri deneyin<\/p>\n

18. Beyaz Makarna<\/h2>\n
\"\"
Shutterstock<\/figcaption><\/figure>\n

Makarna her zaman “O De\u011fil!” listesine mahkum edilmi\u015f gibi g\u00f6r\u00fcn\u00fcyor, de\u011fil mi? Ger\u00e7ek \u015fu ki, baz\u0131 besinler sunabilir, ama do\u011fru olan\u0131 se\u00e7melisiniz. Beyaz makarna beyaz undan yap\u0131l\u0131r, bu da e\u011fimli olmay\u0131 ve kalmay\u0131 planl\u0131yorsan\u0131z karbonhidrat alman\u0131n k\u00f6t\u00fc bir yoludur.<\/p>\n

\u0130pucu:<\/strong>\u00a0Ya\u011f yakan bir makarna yeme\u011fi olu\u015fturmak i\u00e7in spagetti kaba\u011f\u0131 ve kabak eri\u015ftesi gibi alternatifler i\u00e7in makarnay\u0131 \u00e7\u0131kar\u0131n. Her iki sebze de A ve C vitaminleri bak\u0131m\u0131ndan zengindir ve ayr\u0131ca en uygun v\u00fccut fonksiyonu i\u00e7in \u00f6nemli olan potasyum ve di\u011fer sa\u011fl\u0131kl\u0131 besinleri i\u00e7erir.<\/p>\n

19. Krep<\/h2>\n
\"\"<\/figure>\n

Beyaz un, tuz, \u015feker, tereya\u011f\u0131, yumurta, s\u00fct. Krepleri bo\u015f kalorili b\u00fcy\u00fck karbonhidrat y\u00fckl\u00fc disklerden ba\u015fka bir \u015fey yapmak i\u00e7in \u00e7ok fazla d\u00fc\u015f\u00fck besin yo\u011funlu\u011funda bile\u015fen (ve yumurta ve s\u00fctten neredeyse yeterli de\u011fildir) vard\u0131r. \u00c7ikolata cipsi, \u015furup veya daha fazla tereya\u011f\u0131 eklemek kesinlikle yard\u0131mc\u0131 olmayacakt\u0131r.<\/p>\n

\u0130pucu:<\/strong>\u00a0Beyaz un ve \u015fekeri tam bu\u011fday unu, yulaf, ceviz ve tar\u00e7\u0131n kar\u0131\u015f\u0131m\u0131yla de\u011fi\u015ftirerek bu yeme\u011fi daha az bo\u015f hale getirin ve g\u00f6bek ya\u011flar\u0131n\u0131 kaybedersiniz. Bir toping olarak muz veya yaban mersini eklemek vitamin i\u00e7eri\u011fini y\u00fckseltir. \u015eurup kullan\u0131yorsan\u0131z, y\u00fcksek fruktozlu m\u0131s\u0131r \u015furubundan elde edilen Fugazi \u015feyini de\u011fil, % 100 saf ak\u00e7aa\u011fa\u00e7 \u015furubu tercih edin.<\/p>\n

20. Barbek\u00fc Sosu<\/h2>\n
\"Barbecue
Shutterstock<\/figcaption><\/figure>\n

Sweet\u00a0Baby Ray’in Orijinal barbek\u00fc sosunun<\/a>\u00a0sadece iki yemek ka\u015f\u0131\u011f\u0131 70 kalori, 17 gramdan fazla \u015feker ve 18 gram karbonhidrat vard\u0131r. Bu, bir par\u00e7a \u0131zgara bifte\u011fi bo\u015f kalori i\u00e7in bir teslimat y\u00f6ntemine d\u00f6n\u00fc\u015ft\u00fcrmek i\u00e7in yeterlidir.<\/p>\n

\u0130pucu:<\/strong>\u00a0D\u00fc\u015f\u00fck sodyumlu soya sosu ve biraz bal kar\u0131\u015f\u0131m\u0131 i\u00e7in barbek\u00fc sosu at\u0131n. Besin i\u00e7ermeyen kalorilerde a\u015f\u0131r\u0131ya ka\u00e7madan arzu etti\u011finiz tatl\u0131 ve keskin tad\u0131 almaya devam edersiniz.21<\/p>\n

21. Rafine Tah\u0131llar<\/h2>\n
\"special
Shutterstock<\/figcaption><\/figure>\n

Rafine tah\u0131llar, beliniz i\u00e7in \u00e7ift sorun yaratan bir ton \u015fekerle kaplanm\u0131\u015f, besinsel olarak ge\u00e7ersiz karbonhidratlar\u0131n bir ba\u015fka k\u00f6t\u00fc \u015f\u00f6hretli kayna\u011f\u0131d\u0131r. Kuru \u00fcz\u00fcm Kepe\u011fi (45 g), Buzlu Mini Bu\u011fdaylar (48 g) ve Yulaf Ezmesi G ‘si (46 g) mevcut en karbonhidrat y\u00fckl\u00fc tah\u0131llar listesinin ba\u015f\u0131nda yer almaktad\u0131r.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Karbonhidrat. V\u00fccut i\u00e7in en \u00f6nemli enerji kayna\u011f\u0131d\u0131rlar. V\u00fccudumuz karbonhidratlar\u0131 glikoza d\u00f6n\u00fc\u015ft\u00fcr\u00fcr, daha sonra bu t\u00fcr enerjiyi h\u00fccreler, dokular ve organlar […]<\/p>\n","protected":false},"author":2,"featured_media":14406,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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