{"id":7248,"date":"2021-12-03T15:45:36","date_gmt":"2021-12-03T15:45:36","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7248"},"modified":"2021-12-03T15:45:37","modified_gmt":"2021-12-03T15:45:37","slug":"carbohydrates-and-the-glycaemic-index","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/carbohydrates-and-the-glycaemic-index\/","title":{"rendered":"Karbonhidratlar ve glisemik indeks"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.tutorialspoint.com\/biology_part2\/images\/carbohydrate.jpg\" alt=\"\"\/><\/figure> <p>Yiyecek ve i\u00e7ecekler v\u00fccudumuza karbonhidrat, ya\u011f, protein ve alkol \u015feklinde enerji sa\u011flar. Karbonhidratlar v\u00fccudun tercih etti\u011fi enerji kayna\u011f\u0131d\u0131r. Glisemik indeks (GI), yiyecek ve i\u00e7eceklerdeki karbonhidratlar\u0131n kan\u0131n glikoz seviyesini ne kadar h\u0131zl\u0131 y\u00fckselttiklerine (&#8216;kan \u015fekeri seviyesi&#8217; olarak da bilinir) g\u00f6re s\u0131raland\u0131klar\u0131 bir yoldur. Karbonhidratlar\u0131 &#8216;basit&#8217; veya &#8216;karma\u015f\u0131k&#8217; olarak s\u0131n\u0131fland\u0131rman\u0131n yerini alm\u0131\u015ft\u0131r.<\/p> <p>Karbonhidrat i\u00e7eren yiyecekler aras\u0131nda ekmek, kahvalt\u0131l\u0131k gevrekler, pirin\u00e7, makarna, baklagiller, m\u0131s\u0131r, patates, meyve, s\u00fct, yo\u011furt, \u015feker, bisk\u00fcvi, kek ve lolipop bulunur.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/eatwheat.org\/wp-content\/uploads\/2018\/04\/carbohydrates-complex-carbs.png\" alt=\"\"\/><\/figure> <h2 class=\"wp-block-heading\" id=\"lp-h-0\">Karbonhidratlar\u0131 sindirme ve emme<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/microbenotes.com\/wp-content\/uploads\/2019\/05\/Digestion-and-Absorption-of-Carbohydrates-Proteins-and-Fats.jpg\" alt=\"\"\/><\/figure> <p>Sindirim sistemi, yiyecek ve i\u00e7eceklerdeki karbonhidratlar\u0131 ba\u015fta glikoz olmak \u00fczere basit \u015fekerlere ay\u0131r\u0131r. \u00d6rne\u011fin, hem pirin\u00e7 hem de alkols\u00fcz i\u00e7ecek sindirim sisteminizdeki basit \u015fekerlere b\u00f6l\u00fcnecektir. Bu basit \u015feker daha sonra kan dola\u015f\u0131m\u0131 yoluyla v\u00fccudunuzun h\u00fccrelerine ta\u015f\u0131n\u0131r.<\/p> <p>Pankreas, glikozun kan\u0131n\u0131zdan h\u00fccrelere ge\u00e7mesine yard\u0131mc\u0131 olan ins\u00fclin ad\u0131 verilen bir hormon salg\u0131lar. Bir h\u00fccrenin i\u00e7ine girdikten sonra, glikoz enerji \u00fcretmek i\u00e7in oksijenle birlikte &#8216;yak\u0131l\u0131r&#8217;. Beynimiz, kaslar\u0131m\u0131z ve sinir sistemimiz enerji yapmak i\u00e7in ana yak\u0131t olarak glikoza g\u00fcvenir.<\/p> <p>V\u00fccut fazla glikozu yiyeceklerden glikojene d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. Glikojen, kas dokusu ve karaci\u011fer i\u00e7inde glikozun bir depo formu olarak i\u015flev g\u00f6r\u00fcr. Rol\u00fc, \u00f6\u011f\u00fcnler aras\u0131nda (\u00f6zellikle bir gecede) veya fiziksel aktivite s\u0131ras\u0131nda d\u00fc\u015ft\u00fcklerinde kan \u015fekeri seviyelerini desteklemektir.<\/p> <h2 class=\"wp-block-heading\" id=\"lp-h-1\">Glisemik indeks (GI)<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.stylecraze.com\/wp-content\/uploads\/2018\/11\/What-Is-Glycemic-Index-List-Of-Common-Foods-With-Their-Glycemic-Index.jpg\" alt=\"\"\/><\/figure> <p>Glisemik indeks (GI), karbonhidrat i\u00e7eren yiyecekleri ne kadar yava\u015f veya h\u0131zl\u0131 sindirildiklerine ve kan \u015fekeri seviyelerini bir s\u00fcre boyunca &#8211; genellikle iki saat &#8211; art\u0131rd\u0131klar\u0131na g\u00f6re s\u0131ralaman\u0131n bir yoludur.<br\/><br\/>GI referans g\u0131da olarak glikoz veya beyaz ekmek kullan\u0131r &#8211; 100 GI puan\u0131na sahiptir. Karbonhidrat i\u00e7eren g\u0131dalar daha sonra GI&#8217;lar\u0131n\u0131 atamak i\u00e7in bu referansla kar\u015f\u0131la\u015ft\u0131r\u0131l\u0131r. Bu, kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda t\u00fcm yiyeceklerin gram i\u00e7in ayn\u0131 miktarda karbonhidrat, gram olmas\u0131n\u0131 sa\u011flar.<br\/><br\/>Sindirim s\u0131ras\u0131nda h\u0131zla par\u00e7alayan karbonhidratlar daha y\u00fcksek glisemik indekse sahiptir. F\u0131r\u0131nda patates gibi bu y\u00fcksek GI karbonhidratlar\u0131, glikozlar\u0131n\u0131 kana h\u0131zl\u0131 bir \u015fekilde b\u0131rak\u0131r.<br\/><br\/>Yulaf gibi yava\u015f\u00e7a par\u00e7alan karbonhidratlar, glikozu yava\u015f yava\u015f kan dola\u015f\u0131m\u0131na b\u0131rak\u0131r. Glisemik indeksleri d\u00fc\u015f\u00fckt\u00fcr. Kan \u015fekeri yan\u0131t\u0131 daha yava\u015f ve daha d\u00fczd\u00fcr. D\u00fc\u015f\u00fck GI g\u0131dalar yava\u015f bozulmalar\u0131 nedeniyle sindirimi uzat\u0131r ve tok hissetmeye yard\u0131mc\u0131 olabilir.<\/p> <h3 class=\"wp-block-heading\">GI \u00f6l\u00e7e\u011fi \u00f6rnekleri<\/h3> <p>&#8216;D\u00fc\u015f\u00fck GI&#8217;, &#8216;orta GI&#8217; ve &#8216;y\u00fcksek GI&#8217; terimleri, GI&#8217;nin farkl\u0131 aral\u0131klar\u0131na giren yiyeceklere verilir.&nbsp;<br\/><br\/>Bu aral\u0131klar, baz\u0131 \u00f6rnek yiyeceklerle birlikte \u015funlar\u0131 i\u00e7erir:<\/p> <ul class=\"wp-block-list\"><li><strong>low GI (less than 55) \u2013<\/strong>&nbsp;examples include soy products, beans, fruit, milk, pasta, grainy bread, porridge (oats) and lentils<\/li><li><strong>medium GI (55 to 70) \u2013<\/strong>&nbsp;examples include orange juice, honey, basmati rice and wholemeal bread<\/li><li><strong>high GI (greater than 70) \u2013<\/strong>&nbsp;examples include potatoes, white bread and short-grain rice.<\/li><\/ul> <h3 class=\"wp-block-heading\">Bir g\u0131dan\u0131n GI&#8217;s\u0131n\u0131 etkileyen fakt\u00f6rler<\/h3> <p>Bir yiyece\u011fin boyutu, dokusu, viskozitesi (i\u00e7 s\u00fcrt\u00fcnme veya &#8216;kal\u0131nl\u0131k&#8217;) ve olgunlu\u011fu gibi fakt\u00f6rler GI&#8217;sini etkiler. \u00d6rne\u011fin, hem olgun hem de olgunla\u015fmam\u0131\u015f muz d\u00fc\u015f\u00fck GI&#8217;ye (55&#8217;ten az) sahip olsa da, olgunla\u015fmam\u0131\u015f bir muzun GI&#8217;si 30 olabilir, olgun bir muz ise 51.&#038;nbsp&#8217;lik bir GI&#8217;ye sahiptir;<\/p> <p>Ya\u011f, protein, \u00e7\u00f6z\u00fcn\u00fcr lif, fruktoz (meyve ve balda bulunan bir karbonhidrat) ve laktoz (s\u00fctteki karbonhidrat) da genellikle bir g\u0131dan\u0131n glisemik tepkisini d\u00fc\u015f\u00fcr\u00fcr. Ya\u011f ve asitli g\u0131dalar (sirke, limon suyu veya asitli meyve gibi) midenin bo\u015falma h\u0131z\u0131n\u0131 yava\u015flat\u0131r ve sindirim h\u0131z\u0131n\u0131 yava\u015flat\u0131r, bu da daha d\u00fc\u015f\u00fck bir GI ile sonu\u00e7lan\u0131r.<\/p> <p>G\u0131dalarda bulunan fitatlar (fosforu bitkilerde depolamak i\u00e7in kullan\u0131l\u0131r) kepekli ekmeklerde ve tah\u0131llarda bulunan di\u011fer fakt\u00f6rler de bir g\u0131dan\u0131n emilimini geciktirebilir ve GI&#8217;yi d\u00fc\u015f\u00fcrebilir.<\/p> <p>Pi\u015firme ve i\u015fleme GI&#8217;yi de etkileyebilir &#8211; ince veya daha k\u00fc\u00e7\u00fck par\u00e7ac\u0131klara b\u00f6l\u00fcnen yiyecekler daha kolay emilir ve b\u00f6ylece daha y\u00fcksek bir GI&#8217;ye sahiptir. Pi\u015firilmi\u015f ve so\u011fumas\u0131na izin verilen yiyecekler (\u00f6rne\u011fin patatesler), so\u011fuk yendi\u011finde s\u0131caktan daha d\u00fc\u015f\u00fck bir GI&#8217;ye sahip olabilir (\u00f6rne\u011fin, s\u0131cak pi\u015fmi\u015f patates ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda patates salatas\u0131).<\/p> <h3 class=\"wp-block-heading\">Y\u00fcksek GI g\u0131dalar d\u00fc\u015f\u00fck GI g\u0131dalardan etkilenir<\/h3> <p>Genellikle, d\u00fc\u015f\u00fck GI yiyecekleri ve y\u00fcksek GI g\u0131dalar\u0131 ayn\u0131 anda yemek, GI&#8217;yi &#8216;ortalama&#8217; alma etkisine sahiptir. Bu \u00f6nemlidir, \u00e7\u00fcnk\u00fc \u00e7o\u011fu yiyecek bir yeme\u011fin par\u00e7as\u0131 olarak yenir ve bu yiyeceklerin GI de\u011ferini etkiler. \u00d6rne\u011fin, m\u0131s\u0131r gevre\u011fi (daha y\u00fcksek bir GI g\u0131das\u0131) s\u00fctle (daha d\u00fc\u015f\u00fck bir GI g\u0131das\u0131) yemek, m\u0131s\u0131r gevre\u011fi ve s\u00fct yeme\u011finin kan \u015fekeri seviyeleri \u00fczerindeki genel etkisini azaltacakt\u0131r.<\/p> <h3 class=\"wp-block-heading\">GI sembol\u00fc ve paketlenmi\u015f g\u0131dalar \u00fczerindeki iddialar<\/h3> <p>Baz\u0131 paketlenmi\u015f g\u0131da \u00fcr\u00fcnlerinin bir GI sembol\u00fcne sahip oldu\u011funu veya g\u0131dan\u0131n GI&#8217;s\u0131 ve sa\u011fl\u0131k etkileri hakk\u0131nda iddialarda bulundu\u011funu fark etmi\u015f olabilirsiniz (\u00f6rne\u011fin, &#8216;daha uzun s\u00fcre daha dolgun kalman\u0131za yard\u0131mc\u0131 olacak d\u00fc\u015f\u00fck GI&#8217;). Bunlar, G\u0131da taraf\u0131ndan izin verilen beslenme i\u00e7eri\u011fi iddialar\u0131na ve genel d\u00fczeyde sa\u011fl\u0131k iddialar\u0131na \u00f6rneklerdir.\u00a0<a href=\"https:\/\/www.legislation.gov.au\/Details\/F2018C00942\">Standards Australia New Zealand under Standard 1.2.7 Nutrition, health and related claims<\/a>.<br\/><br\/>D\u00fc\u015f\u00fck GI Sembol\u00fc ve d\u00fc\u015f\u00fck GI \u00fcr\u00fcn\u00fcn\u00fcn ili\u015fkisi ve sa\u011fl\u0131k \u00fczerindeki etkisi hakk\u0131ndaki iddialar yaln\u0131zca kat\u0131 beslenme ve test kriterlerini kar\u015f\u0131layan paketlenmi\u015f g\u0131da \u00fcr\u00fcnleri i\u00e7in kullan\u0131labilir.\u00a0<br\/><br\/>Bu etiketleme,\u00a0<strong>zorunlu de\u011fil<\/strong>\u00a0g\u0131da \u015firketlerinin takip etmesi i\u00e7in, uygun olan t\u00fcm \u00fcr\u00fcnler sembol\u00fc g\u00f6r\u00fcnt\u00fclemez veya talepte bulunmaz. Bu genellikle etiketin verilmesi i\u00e7in gerekli s\u00fcre\u00e7lerden ge\u00e7ecek paraya sahip olmayan k\u00fc\u00e7\u00fck \u015firketler i\u00e7in b\u00f6yledir. Bu iddialar genellikle uygun olan ancak genellikle paketli olmayan g\u0131da \u00fcr\u00fcnlerinde (\u00f6rne\u011fin, taze meyve ve sebzeler) kullan\u0131lmaz.<\/p> <h2 class=\"wp-block-heading\" id=\"lp-h-2\">Glisemik Y\u00fck (GL)<\/h2> <p>Yedi\u011finiz karbonhidrat i\u00e7eren yiyeceklerin miktar\u0131 kan \u015fekeri seviyenizi etkiler. \u00d6rne\u011fin, makarna d\u00fc\u015f\u00fck bir GI&#8217;ye sahip olsa da, b\u00fcy\u00fck bir porsiyon hala kan \u015fekeri seviyelerinin daha k\u00fc\u00e7\u00fck bir porsiyondan daha h\u0131zl\u0131 y\u00fckselmesine neden olabilir. Buna glisemik y\u00fck (GL) denir.&nbsp;<br\/><br\/>GL, hem g\u0131dan\u0131n GI&#8217;s\u0131n\u0131 hem de bir porsiyondaki karbonhidrat miktar\u0131n\u0131 g\u00f6z \u00f6n\u00fcnde bulundurarak GI \u00fczerine kurulur. GL, k\u00fc\u00e7\u00fck miktarlarda t\u00fcketilen y\u00fcksek GI g\u0131dan\u0131n kan \u015fekeri seviyeleri \u00fczerinde daha b\u00fcy\u00fck miktarlarda d\u00fc\u015f\u00fck GI g\u0131da ile ayn\u0131 etkiyi verece\u011fi fikrine dayanmaktad\u0131r.<br\/><br\/>GL, yeme\u011fin GI&#8217;s\u0131n\u0131n ne oldu\u011funu ve porsiyonda ne kadar karbonhidrat bulundu\u011funu biliyorsan\u0131z kolayca hesaplanabilir.&nbsp;<\/p> <h3 class=\"wp-block-heading\">Glisemik Y\u00fck\u00fc Hesaplama (GL)<\/h3> <p>GL hesaplamas\u0131: GI x bir porsiyon g\u0131dadaki karbonhidrat miktar\u0131 (gram olarak) 100&#8217;\u00f7.<br\/><br\/>Makarna \u00f6rne\u011fi kullanma:<\/p> <ul class=\"wp-block-list\"><li>GI of a standard white wheat pasta, boiled to al dente texture = 43<\/li><li>The carbohydrate content of a standard 180g serve = 44g<\/li><li>GL = 43 x 44\/100 = 19g<\/li><\/ul> <p>Bununla birlikte, makarnan\u0131n yar\u0131m k\u0131sm\u0131 yenseydi, GL de yar\u0131ya inecekti:<\/p> <ul class=\"wp-block-list\"><li>GI of a standard white wheat pasta, boiled to al dente texture = 43<\/li><li>The carbohydrate content of a half portion 90g serve = 22g<\/li><li>GL = 43 x 22\/100 = 9.5g<\/li><\/ul> <p>\u0130\u015fte her iki g\u0131dan\u0131n da ayn\u0131 miktarda karbonhidrat i\u00e7erdi\u011fi ancak GI&#8217;lerinin farkl\u0131 oldu\u011fu ba\u015fka bir \u00f6rnek:<\/p> <ul class=\"wp-block-list\"><li>A small baked potato (GI = 80, carbohydrate = 15g)<\/li><li>GL = 80 x 15\/100 = 12g<\/li><\/ul> <ul class=\"wp-block-list\"><li>An apple (GI = 40, carbohydrate = 15g)<\/li><li>GL = 40 x 15\/100 = 6g<\/li><\/ul> <p>Hem k\u00fc\u00e7\u00fck f\u0131r\u0131nda patates hem de elma ayn\u0131 miktarda karbonhidrata (15g) sahiptir. Bununla birlikte, GI&#8217;leri farkl\u0131l\u0131k g\u00f6sterir (pi\u015fmi\u015f patates y\u00fcksekken elma d\u00fc\u015f\u00fckt\u00fcr), GL&#8217;leri de farkl\u0131d\u0131r, bu da pi\u015fmi\u015f patatesin onu yiyen ki\u015finin kan \u015fekeri seviyesinin elmadan daha h\u0131zl\u0131 y\u00fckselmesine neden olaca\u011f\u0131 anlam\u0131na gelir.&#038; nbsp;<\/p> <p><a href=\"http:\/\/www.glycemicindex.com\/foodSearch.php\">The University of Sydney\u2019s GI search<\/a>\u00a0\u00e7ok \u00e7e\u015fitli yiyeceklerin porsiyon ba\u015f\u0131na GI, GL ve karbonhidrat i\u00e7eri\u011fini g\u00f6sterir.<\/p> <h2 class=\"wp-block-heading\" id=\"lp-h-3\">GI ve egzersiz<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.hfe.co.uk\/wp-content\/uploads\/2017\/04\/GL-4.jpg\" alt=\"\"\/><\/figure> <p>Uzun mesafe ko\u015fusu gibi dayan\u0131kl\u0131l\u0131k olaylar\u0131ndan iki saat \u00f6nce d\u00fc\u015f\u00fck GI yiyecekleri yemek egzersiz kapasitesini art\u0131rabilir. Etkinli\u011fe ba\u015flamadan \u00f6nce yeme\u011fin midenizden ayr\u0131ld\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fcl\u00fcr, ancak ince ba\u011f\u0131rsa\u011f\u0131n\u0131zda kal\u0131r ve daha sonra birka\u00e7 saat enerji a b\u0131rak\u0131r.<br\/><br\/>Orta ila y\u00fcksek GI g\u0131dalar, kas yak\u0131t depolar\u0131n\u0131 (glikojen) h\u0131zla yenilemek i\u00e7in bir olaydan sonra iyile\u015fmenin ilk 24 saatinde en faydal\u0131 olabilir.<\/p> <h2 class=\"wp-block-heading\" id=\"lp-h-4\">GI&#8217;yi sa\u011fl\u0131kl\u0131 beslenme rehberi olarak kullanmak<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/sanitarium\/image\/fetch\/q_auto\/https:\/\/www.sanitarium.com.au\/getmedia%2Fd412b3df-1992-4162-b1d6-6e5732802ba0%2FiStock-995518546_1180x400px_1.jpg%3Fwidth%3D1180%26height%3D400%26ext%3D.jpg\" alt=\"\"\/><\/figure> <p>GI ile tutarl\u0131 yiyecek ve i\u00e7ecekler se\u00e7erken d\u00fc\u015f\u00fcn\u00fclebilir\u00a0<a href=\"https:\/\/www.eatforhealth.gov.au\/guidelines\/australian-guide-healthy-eating\">Australian Guide to Healthy Eating<\/a>, ancak s\u0131n\u0131rlamalar vard\u0131r. \u00d6rne\u011fin, meyve, sebze ve tah\u0131l gibi baz\u0131 g\u00fcnl\u00fck yiyeceklerin GI&#8217;si, bisk\u00fcvi ve kek gibi ara s\u0131ra (iste\u011fe ba\u011fl\u0131 olarak) yenecek yiyeceklerden daha y\u00fcksek olabilir. Bu, meyve, sebze ve tah\u0131llar\u0131 iste\u011fe ba\u011fl\u0131 se\u00e7imlerle de\u011fi\u015ftirmemiz gerekti\u011fi anlam\u0131na gelmez, \u00e7\u00fcnk\u00fc birincisi \u00f6nemli besinler ve antioksidanlar bak\u0131m\u0131ndan zengindir ve iste\u011fe ba\u011fl\u0131 yiyecekler de\u011fildir.\u00a0<br\/><br\/>GI, m\u0131s\u0131r gevre\u011fi yerine yulaf yemek veya beyaz ekmek yerine grenli ekmek yemek gibi iyi g\u0131da ikame se\u00e7imleri yapmak i\u00e7in yararl\u0131 bir kavram olabilir. Genellikle, kepekli veya daha y\u00fcksek lif se\u00e7ene\u011fini se\u00e7mek, daha d\u00fc\u015f\u00fck GI se\u00e7ene\u011fini se\u00e7ti\u011finiz anlam\u0131na da gelecektir.<br\/><br\/>T\u00fcm d\u00fc\u015f\u00fck GI yiyeceklerini se\u00e7mek her zaman m\u00fcmk\u00fcn veya gerekli de\u011fildir. Orta ila y\u00fcksek GI g\u0131dalar i\u00e7in sa\u011fl\u0131kl\u0131 bir diyette yer vard\u0131r ve bu yiyeceklerin \u00e7o\u011fu \u00f6nemli besin kaynaklar\u0131 sa\u011flayabilir. Unutmay\u0131n, d\u00fc\u015f\u00fck GI yemeklerini y\u00fcksek GI yeme\u011fi ile birle\u015ftirerek, bu yemek i\u00e7in bir ara GI alacaks\u0131n\u0131z.<\/p> <h2 class=\"wp-block-heading\" id=\"lp-h-5\">Y\u00fcksek ve d\u00fc\u015f\u00fck GI g\u0131dalar aras\u0131nda se\u00e7im yapma<\/h2> <p>Yemek i\u00e7in en iyi karbonhidratl\u0131 yiyecek ki\u015fiye ve duruma ba\u011fl\u0131 olarak de\u011fi\u015fir. \u00d6rne\u011fin, tip 2 diyabet veya glikoz tolerans\u0131 bozulmu\u015f ki\u015filer ins\u00fclinin etkisine kar\u015f\u0131 diren\u00e7li hale gelmi\u015ftir veya karbonhidrat i\u00e7eren yiyecekleri yedikten sonra kana glikoz sal\u0131n\u0131m\u0131n\u0131 e\u015fle\u015ftirecek kadar h\u0131zl\u0131 ins\u00fclin \u00fcretemezler. Bu, kan \u015fekeri seviyelerinin optimal olarak kabul edilen seviyenin \u00fczerine \u00e7\u0131kabilece\u011fi anlam\u0131na gelir.<\/p> <p>\u015eimdi iki yayg\u0131n kahvalt\u0131 yiyecek d\u00fc\u015f\u00fcn\u00fcn &#8211; m\u0131s\u0131r gevre\u011fi ve kepekli yulaftan yap\u0131lm\u0131\u015f yulaf lapas\u0131. Yulaf lapas\u0131 ve m\u0131s\u0131r gevre\u011fi glikoza ayr\u0131lma oran\u0131 farkl\u0131d\u0131r. Yulaf lapas\u0131 basit \u015fekerlere m\u0131s\u0131r gevre\u011finden \u00e7ok daha yava\u015f sindirilir, bu nedenle v\u00fccudun ins\u00fclin \u00fcretimiyle yan\u0131t verme \u015fans\u0131 vard\u0131r ve kan \u015fekeri seviyelerindeki art\u0131\u015f daha azd\u0131r.&nbsp;<\/p> <p>Bu nedenle yulaf lapas\u0131, tip 2 diyabetli ki\u015filer i\u00e7in m\u0131s\u0131r gevre\u011finden daha iyi bir kahvalt\u0131 gevre\u011fi se\u00e7imidir. Ayr\u0131ca diyabeti olmayan insanlar i\u00e7in daha s\u00fcrd\u00fcr\u00fclebilir enerji sa\u011flayacakt\u0131r.<\/p> <p>\u00d6te yandan, y\u00fcksek GI g\u0131dalar yorucu egzersizden sonra kaslardaki glikojeni yenilemede faydal\u0131 olabilir. Y\u00fcksek GI ayr\u0131ca diyabetli biri bir &#8216;hipo&#8217; ya\u015fad\u0131\u011f\u0131nda kan \u015fekeri seviyelerini h\u0131zla normale d\u00f6nd\u00fcrebilir, bu da kan \u015fekeri seviyelerinin normal 4-8 mmol \/ L aral\u0131\u011f\u0131n\u0131n alt\u0131na d\u00fc\u015ft\u00fc\u011f\u00fc zamand\u0131r. \u00d6rne\u011fin, be\u015f jelibon yemek kan \u015fekeri seviyelerini h\u0131zl\u0131 bir \u015fekilde y\u00fckseltmeye yard\u0131mc\u0131 olacakt\u0131r. Diyabetli bir ki\u015fi sadece belirli ila\u00e7lar\u0131 al\u0131yorsa veya ins\u00fclin enjekte ediyorsa &#8216;hipo&#8217; riski alt\u0131ndad\u0131r.&nbsp;<\/p> <p>Diyabet gibi t\u0131bbi bir durumunuz varsa, diyetinizde herhangi bir de\u011fi\u015fiklik yapmadan \u00f6nce doktorunuzdan veya uzman\u0131n\u0131zdan tavsiye almak \u00f6nemlidir.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Yiyecek ve i\u00e7ecekler v\u00fccudumuza karbonhidrat, ya\u011f, protein ve alkol \u015feklinde enerji sa\u011flar. Karbonhidratlar v\u00fccudun tercih etti\u011fi enerji kayna\u011f\u0131d\u0131r. Glisemik indeks [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7249,"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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