{"id":11087,"date":"2021-02-27T23:30:49","date_gmt":"2021-02-27T20:30:49","guid":{"rendered":"https:\/\/www.kampuskod.com\/?p=11087"},"modified":"2021-02-27T23:31:28","modified_gmt":"2021-02-27T20:31:28","slug":"karbonhidrat-orani-dusuk-tahillar","status":"publish","type":"post","link":"https:\/\/www.kampuskod.com\/diger\/saglik\/karbonhidrat-orani-dusuk-tahillar\/","title":{"rendered":"Karbonhidrat Oran\u0131 D\u00fc\u015f\u00fck Tah\u0131llar"},"content":{"rendered":"\n

Pek \u00e7ok d\u00fc\u015f\u00fck karbonhidrat diyetinde tah\u0131llar genellikle tamamen yenilmeyecekler listesindedir.<\/p>\n\n\n\n

Bununla birlikte, birka\u00e7 t\u00fcr tah\u0131l lif bak\u0131m\u0131ndan y\u00fcksek ve sa\u011fl\u0131kl\u0131d\u0131r.Karbonhidrat\u0131 kontroll\u00fc bir diyetin par\u00e7as\u0131 olarak, \u00f6l\u00e7\u00fcl\u00fc olarak t\u00fcketebilirsiniz.<\/p>\n\n\n\n

\u0130\u015fte karbonhidrat oran\u0131 d\u00fc\u015f\u00fck en iyi tah\u0131llardan baz\u0131lar\u0131:<\/h2>\n\n\n\n

1.Yulaf<\/h2>\n\n\n\n
Yulaf olduk\u00e7a besleyicidir ve lif de dahil olmak \u00fczere bir\u00e7ok \u00f6nemli besin maddesi i\u00e7in harika bir kaynakt\u0131r.<\/p>\n\n\n\n
Asl\u0131nda, 1 bardak (33 gram) pi\u015fmi\u015f yulaf porsiyonu 8 gramdan fazla diyet lifi ve sadece 21 gram net karbonhidrat i\u00e7erir.<\/p>\n\n\n\n
Yulaf ayr\u0131ca beta-glukan a\u00e7\u0131s\u0131ndan da zengindir. Bu, ara\u015ft\u0131rmalar\u0131n LDL (k\u00f6t\u00fc) kolesterol seviyelerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc g\u00f6sterdi\u011fi bir lif t\u00fcr\u00fcd\u00fcr. Y\u00fcksek LDL kolesterol seviyeleri, kalp hastal\u0131\u011f\u0131 i\u00e7in bir risk fakt\u00f6r\u00fcd\u00fcr.<\/p>\n\n\n\n
Ayr\u0131ca yulaf; manganez, fosfor, magnezyum ve tiamin de dahil olmak \u00fczere di\u011fer bir\u00e7ok mikro besin i\u00e7in harika bir kaynakt\u0131r.<\/p>\n\n\n\n
$\"Karbonhidrat$
Karbonhidrat Oran\u0131 D\u00fc\u015f\u00fck Tah\u0131llar<\/figcaption><\/figure>\n\n\n\n
2.Kinoa<\/h2>\n\n\n\n
Teknik olarak s\u00f6zde bir \u00fcr\u00fcn olarak s\u0131n\u0131fland\u0131r\u0131lmas\u0131na ra\u011fmen, kinoa genellikle bir tah\u0131l olarak haz\u0131rlan\u0131r ve t\u00fcketilir.<\/p>\n\n\n\n
Kinoa, iltihab\u0131 azaltmaya ve kronik hastal\u0131klara kar\u015f\u0131 korumaya yard\u0131mc\u0131 olabilecek faydal\u0131 antioksidanlar ve polifenollerle y\u00fckl\u00fcd\u00fcr.<\/p>\n\n\n\n
Karbonhidrat bak\u0131m\u0131ndan da nispeten d\u00fc\u015f\u00fckt\u00fcr, her 1 bardak (185 gram) pi\u015fmi\u015f kinoa porsiyonunda sadece 34 gram net karbonhidrat bulunur.<\/p>\n\n\n\n
Kinoa ayn\u0131 zamanda bitki bazl\u0131 birka\u00e7 tam protein kayna\u011f\u0131ndan biridir, yani v\u00fccudun besin kaynaklar\u0131ndan elde etmesi gereken dokuz temel amino asidin tamam\u0131n\u0131 i\u00e7erir.<\/p>\n\n\n\n
Ek olarak kinoada; manganez, magnezyum, fosfor, bak\u0131r ve folat gibi di\u011fer temel besin maddeleride y\u00fcksektir.<\/p>\n\n\n\n
$\"Karbonhidrat$
Karbonhidrat Oran\u0131 D\u00fc\u015f\u00fck Tah\u0131llar<\/figcaption><\/figure>\n\n\n\n
3.Bulgur<\/h2>\n\n\n\n
Bulgur, tipik olarak k\u0131r\u0131k bu\u011fday tanelerinden yap\u0131lan bir tah\u0131l t\u00fcr\u00fcd\u00fcr<\/p>\n\n\n\n
Bulgur \u00e7ok y\u00f6nl\u00fc ve haz\u0131rlanmas\u0131 kolay olmakla kalmaz, ayn\u0131 zamanda olduk\u00e7a besleyicidir.<\/p>\n\n\n\n
\u00d6zellikle harika bir manganez, demir, magnezyum ve B vitamini kayna\u011f\u0131d\u0131r.<\/p>\n\n\n\n
Ayr\u0131ca, 1 fincan (182 gram) pi\u015fmi\u015f bulgurda sadece 25,5 gram net karbonhidrat ile, ayn\u0131 zamanda mevcut en d\u00fc\u015f\u00fck karbonhidratl\u0131 tam tah\u0131llardan biridir.<\/p>\n\n\n\n
$\"Karbonhidrat$
Karbonhidrat Oran\u0131 D\u00fc\u015f\u00fck Tah\u0131llar<\/figcaption><\/figure>\n\n\n\n
4.Dar\u0131<\/h2>\n\n\n\n
Dar\u0131, t\u00fcm d\u00fcnyada yeti\u015ftirilen eski bir tah\u0131l t\u00fcr\u00fcd\u00fcr.<\/p>\n\n\n\n
Di\u011fer tam tah\u0131llar gibi, dar\u0131 da antioksidanlar ve polifenollerde y\u00fcksektir ve bu da tip 2 diyabet gibi kronik durumlar\u0131n \u00f6nlenmesine yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n
Dar\u0131 ayn\u0131 zamanda iyi bir lif kayna\u011f\u0131d\u0131r ve net karbonhidrat oran\u0131 nispeten d\u00fc\u015f\u00fckt\u00fcr, bu da onu sa\u011fl\u0131kl\u0131, d\u00fc\u015f\u00fck karbonhidrat diyetine harika bir se\u00e7enek yapar.<\/p>\n\n\n\n
Asl\u0131nda, 1 bardak (174 gram) pi\u015fmi\u015f dar\u0131 porsiyonu 2 gramdan fazla lif ve 39 gram net karbonhidrat i\u00e7erir.<\/p>\n\n\n\n
Dar\u0131 ayr\u0131ca fosfor, kalsiyum, magnezyum ve folat dahil olmak \u00fczere \u00e7e\u015fitli di\u011fer vitamin ve mineraller a\u00e7\u0131s\u0131ndan da zengindir.<\/p>\n\n\n\n
$\"Karbonhidrat$
Karbonhidrat Oran\u0131 D\u00fc\u015f\u00fck Tah\u0131llar<\/figcaption><\/figure>\n\n\n\n
5.Kuskus<\/h2>\n\n\n\n
Kuskus, tipik olarak irmik unundan veya durum bu\u011fday\u0131ndan yap\u0131lan i\u015flenmi\u015f bir tah\u0131l \u00fcr\u00fcn\u00fcd\u00fcr.<\/p>\n\n\n\n
Pek \u00e7ok Orta Do\u011fu ve Fas yeme\u011finde bir temel g\u0131da olan kuskus, karbonhidrat bak\u0131m\u0131ndan nispeten d\u00fc\u015f\u00fckt\u00fcr ve her 1 bardak (157 gram) pi\u015fmi\u015f kuskus porsiyonunda yakla\u015f\u0131k 34,5 gram net karbonhidrat bulunur.<\/p>\n\n\n\n
Kuskus ayr\u0131ca kalp sa\u011fl\u0131\u011f\u0131, tiroid fonksiyonu, ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131 ve daha fazlas\u0131 i\u00e7in \u00e7ok \u00f6nemli bir rol oynayan eser mineral selenyum ile doludur.<\/p>\n\n\n\n
Diyetinize kuskus eklemek, pantotenik asit, manganez, bak\u0131r ve tiamin dahil olmak \u00fczere di\u011fer baz\u0131 \u00f6nemli mikro besinlerin al\u0131m\u0131n\u0131 da art\u0131rabilir.<\/p>\n\n\n\n
$\"Karbonhidrat$
Karbonhidrat Oran\u0131 D\u00fc\u015f\u00fck Tah\u0131llar<\/figcaption><\/figure>\n\n\n\n
6.Patlam\u0131\u015f M\u0131s\u0131r<\/h2>\n\n\n\n
\u00c7o\u011fu insan patlam\u0131\u015f m\u0131s\u0131r\u0131 bir at\u0131\u015ft\u0131rmal\u0131k olarak d\u00fc\u015f\u00fcn\u00fcr, ancak teknik olarak bir tam tah\u0131ld\u0131r.<\/p>\n\n\n\n
Ayn\u0131 zamanda, patlam\u0131\u015f m\u0131s\u0131r\u0131n her 1 fincan (14 gram) porsiyonunda 6,5 \u200b\u200bgram net karbonhidrat ile mevcut en d\u00fc\u015f\u00fck karbonhidrat tanelerinden biridir.<\/p>\n\n\n\n
Ayr\u0131ca, patlam\u0131\u015f m\u0131s\u0131r d\u00fc\u015f\u00fck kalorilidir ve B vitamini, demir, magnezyum ve fosfor bak\u0131m\u0131ndan y\u00fcksektir.<\/p>\n\n\n\n
Bununla birlikte, bu sa\u011fl\u0131kl\u0131 tah\u0131l\u0131n besin de\u011ferini en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in m\u00fcmk\u00fcn oldu\u011funca patlam\u0131\u015f m\u0131s\u0131rlar\u0131 tercih etti\u011finizden emin olun.<\/p>\n\n\n\n
Bunun nedeni, haz\u0131rlanan bir\u00e7ok \u00e7e\u015fidin sa\u011fl\u0131ks\u0131z ya\u011flar, ilave \u015feker ve suni tatland\u0131r\u0131c\u0131lar a\u00e7\u0131s\u0131ndan y\u00fcksek olmas\u0131 ve bu da herhangi bir potansiyel sa\u011fl\u0131k yarar\u0131n\u0131 ortadan kald\u0131rabilmesidir.<\/p>\n\n\n\n
$\"Karbonhidrat$
Karbonhidrat Oran\u0131 D\u00fc\u015f\u00fck Tah\u0131llar<\/figcaption><\/figure>\n\n\n\n
7.Arpa<\/h2>\n\n\n\n
Arpa, lezzetli tad\u0131 ve kendine \u00f6zg\u00fc, \u00e7i\u011fnenebilir dokusu ile dikkat \u00e7eken besleyici bir tah\u0131ld\u0131r.<\/p>\n\n\n\n
Arpa ayr\u0131ca lif bak\u0131m\u0131ndan zengindir, her 1 bardak (170 gram) pi\u015fmi\u015f arpa porsiyonunda 6.5 gram ve yakla\u015f\u0131k 41.5 gram net karbonhidrat i\u00e7erir.<\/p>\n\n\n\n
Ek olarak, pi\u015fmi\u015f arpa harika bir selenyum, magnezyum, manganez, \u00e7inko ve bak\u0131r kayna\u011f\u0131d\u0131r.<\/p>\n\n\n\n
Bununla birlikte, kabuklu arpa daha az i\u015flendi\u011finden ve tam tah\u0131l olarak kabul edildi\u011finden, m\u00fcmk\u00fcn oldu\u011funca incili arpa yerine kabuklu arpa tercih etti\u011finizden emin olun.<\/p>\n\n\n\n
$\"Karbonhidrat$
Karbonhidrat Oran\u0131 D\u00fc\u015f\u00fck Tah\u0131llar<\/figcaption><\/figure>\n\n\n\n
Kaynak: 1<\/a><\/p>\n\n\n\n
\n\n\n\n
KarbonhidratOran\u0131D\u00fc\u015f\u00fckTah\u0131llar,Arpa,Dar\u0131,Bulgur,Kinoa,Yulaf,Patlam\u0131\u015fM\u0131s\u0131r,Kuskus,Th<\/p>\n","protected":false},"excerpt":{"rendered":"
Pek \u00e7ok d\u00fc\u015f\u00fck karbonhidrat diyetinde tah\u0131llar genellikle tamamen yenilmeyecekler listesindedir. Bununla birlikte, birka\u00e7 t\u00fcr tah\u0131l lif bak\u0131m\u0131ndan y\u00fcksek ve sa\u011fl\u0131kl\u0131d\u0131r.Karbonhidrat\u0131 kontroll\u00fc bir diyetin par\u00e7as\u0131 olarak, \u00f6l\u00e7\u00fcl\u00fc olarak t\u00fcketebilirsiniz. \u0130\u015fte karbonhidrat oran\u0131 d\u00fc\u015f\u00fck en iyi tah\u0131llardan baz\u0131lar\u0131: 1.Yulaf Yulaf olduk\u00e7a besleyicidir ve lif de dahil olmak \u00fczere bir\u00e7ok \u00f6nemli besin maddesi i\u00e7in harika bir kaynakt\u0131r. Asl\u0131nda, […]<\/p>\n","protected":false},"author":467,"featured_media":11088,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":""},"categories":[1900],"tags":[6058,6059,6056,6053,6055,6060,6057,6062,6061,6054],"_links":{"self":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/11087"}],"collection":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/users\/467"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/comments?post=11087"}],"version-history":[{"count":1,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/11087\/revisions"}],"predecessor-version":[{"id":11096,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/11087\/revisions\/11096"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media\/11088"}],"wp:attachment":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media?parent=11087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/categories?post=11087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/tags?post=11087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}