[vc_row][vc_column][vc_column_text]<\/p>\n
Karbonhidrat hem enerji sa\u011flayan hem de canl\u0131lar\u0131n yap\u0131s\u0131nda bulunan; karbon, hidrojen ve oksijen elementlerinden olu\u015fan organik bile\u015fiklerin genel ad\u0131d\u0131r. Karbonhidratlar\u0131n \u00e7o\u011fu canl\u0131lar i\u00e7in temel enerji kayna\u011f\u0131 olurken, mevzu kilo kontrol\u00fc oldu\u011funda insan v\u00fccudu i\u00e7in gerekli olan karbonhidratlar yanl\u0131\u015f anla\u015f\u0131labiliyor. Ya\u015famsal \u00f6neme sahip olan karbonhidratlar hakk\u0131nda olumlu ve olumsuz merak edilen sorular\u0131n yan\u0131tlar\u0131n\u0131 yaz\u0131m\u0131zda bir araya getirdik.<\/p>\n
[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”1#” title_font_size=”13″][vc_single_image image=”26990″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]<\/p>\n
Temel besin \u00f6gelerinin ba\u015f\u0131nda gelen karbonhidrat, v\u00fccuda enerji veren ve do\u011fada en fazla bulunan organik bile\u015fenlerin genel ad\u0131d\u0131r. Temelde h\u00fccre solunumunda ilk enerji kayna\u011f\u0131 olarak kullan\u0131lan organik molek\u00fcllerdir. Baz\u0131 karbonhidratlar ba\u011f\u0131rsaklarda bulunan ve sindirim i\u00e7in gerekli olan sa\u011fl\u0131kl\u0131 bakterilerin olu\u015fumunda yer al\u0131r. Dolay\u0131s\u0131yla eksikliklerinde sindirim sistemi problemleri g\u00f6r\u00fcl\u00fcr. Karbonhidratlar\u0131n \u00e7o\u011fu iyi birer lif kayna\u011f\u0131d\u0131r. Lifler ise v\u00fccudumuzu kalp hastal\u0131klar\u0131, kanser, diyabet ve sindirim problemlerinden korur.<\/p>\n
[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”2#” title_font_size=”13″][vc_single_image image=”26991″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]<\/p>\n
Karbonhidratlar\u0131n iki temel tipi vard\u0131r: Biri basit, di\u011feri ise kompleks karbonhidratlard\u0131r. Basit karbonhidratlar balda ve meyvede bulunan \u015feker, m\u0131s\u0131r \u015fekeri, s\u00fct \u015fekeri ve toz \u015fekerdir. \u00c7ok kolay sindirilir ve h\u0131zla kana kar\u0131\u015f\u0131r. \u0130ns\u00fclin hormonunun sal\u0131n\u0131m\u0131n\u0131 art\u0131r\u0131r ve kan \u015fekerini \u00e7abuk d\u00fc\u015f\u00fcr\u00fcr. B\u00fct\u00fcn tatl\u0131lar, me\u015frubatlar, \u00e7ikolata, kurabiyeler, kekler, bisk\u00fcviler ve hamur i\u015fleri fazla miktarda basit karbonhidrat i\u00e7erir.<\/p>\n
[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”3#” title_font_size=”13″][vc_single_image image=”26992″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]<\/p>\n
Kompleks karbonhidratlar ise tah\u0131l, ekmek, baz\u0131 meyveler, makarna, sebze, baklagillerde bulunan karbonhidrat t\u00fcr\u00fcd\u00fcr. Bir\u00e7ok kompleks karbonhidrat\u0131 vitamin, lif ve besleyici de\u011feri y\u00fcksek olan yiyeceklerde g\u00f6rmek m\u00fcmk\u00fcnd\u00fcr. Kompleks karbonhidratlar rafine edilmemi\u015f yani lifleri ayr\u0131lmad\u0131\u011f\u0131ndan daha sa\u011fl\u0131kl\u0131d\u0131r. Bunlar sindirim s\u0131ras\u0131nda daha fazla metabolik enerji t\u00fcketir. Sindirimi daha uzun s\u00fcrd\u00fc\u011f\u00fc i\u00e7in kan \u015fekerini \u00e7ok h\u0131zl\u0131 y\u00fckseltmezler. Kandaki \u015feker seviyesinin sabit kalmas\u0131na yard\u0131mc\u0131 olur ve lif i\u00e7eri\u011finden dolay\u0131 bir\u00e7ok hastal\u0131\u011f\u0131 \u00f6nler, uzun s\u00fcre tok tutar. V\u00fccutta 1 gr karbonhidrat\u0131n yanmas\u0131 sonucunda ortalama 4 kalori a\u00e7\u0131\u011fa \u00e7\u0131kar.<\/p>\n
[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”4#” title_font_size=”13″][vc_single_image image=”26993″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]<\/p>\n
Kompleks karbonhidratlar\u0131 kapsayan besinler tam tah\u0131llar, tah\u0131ll\u0131 ekmekler, baz\u0131 meyveler, sebze ve baklagillerdir. Tam tah\u0131llar kepek, germ, endosperm k\u0131s\u0131mlar\u0131ndan olu\u015fur. Kepekte \u00f6nemli antioksidanlar, B vitaminlerinden zengin olan lif i\u00e7eren tah\u0131l\u0131n d\u0131\u015f tabakas\u0131nda yer al\u0131r. Germ ise pek \u00e7ok B vitamini, baz\u0131 proteinler, mineraller ve sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren tah\u0131l\u0131n i\u00e7 tabakas\u0131n\u0131n bir par\u00e7as\u0131nda bulunur. Endosperm k\u0131sm\u0131 tah\u0131l\u0131n i\u00e7 tabakas\u0131n\u0131n b\u00fcy\u00fck k\u0131sm\u0131n\u0131 olu\u015fturur ve \u00e7o\u011funlukla ni\u015fastal\u0131 karbonhidrat, bir miktar protein ve az miktarda vitamin ve mineral i\u00e7erir.<\/p>\n
[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”5#” title_font_size=”13″][vc_single_image image=”26994″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]<\/p>\n
Herkesin metabolizma h\u0131z\u0131 farkl\u0131d\u0131r. Metabolizma h\u0131z\u0131, ya\u015fa, cinsiyete, aktivite d\u00fczeyine ve kiloya g\u00f6re de\u011fi\u015fiklik g\u00f6sterir. Al\u0131nmas\u0131 gereken kalori miktar\u0131 metabolizma h\u0131z\u0131na g\u00f6re belirlenir. Besinlerle ald\u0131\u011f\u0131m\u0131z kalorinin ortalama olarak %55\u2019i karbonhidratlardan, %15\u2019i proteinlerden, %30\u2019u ise ya\u011flardan sa\u011flanmal\u0131d\u0131r. Yani bu form\u00fcle g\u00f6re metabolizma h\u0131z\u0131 2000 kilokalori olan bir bireyin ald\u0131\u011f\u0131 enerjinin 1100 kilokalorisi karbonhidrattan gelmelidir. Ancak sa\u011fl\u0131kl\u0131 bir beden ve metabolizma i\u00e7in basit karbonhidratlar yerine kompleks karbonhidratlar tercih edilmelidir.<\/p>\n
[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”6#” title_font_size=”13″][vc_single_image image=”26995″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]<\/p>\n
Yeterli karbonhidrat al\u0131nmad\u0131\u011f\u0131nda B vitamini, baz\u0131 aminoasit ve lif eksikli\u011finden kaynakl\u0131 sa\u011fl\u0131k sorunlar\u0131 g\u00f6r\u00fclebilir. Bunun yan\u0131nda halsizlik, yorgunluk, depresyon, unutkanl\u0131k, sinir sistemi bozukluklar\u0131 ve sindirim sistemi rahats\u0131zl\u0131klar\u0131 kompleks karbonhidratlar\u0131n sa\u011flad\u0131\u011f\u0131 faydalar\u0131n eksikli\u011finden kaynaklan\u0131yor olabilir.<\/p>\n
[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”7#” title_font_size=”13″][vc_single_image image=”26996″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]<\/p>\n
\u00d6zetle; \u015feker ve rafine tah\u0131llar gibi ultra i\u015flenmi\u015f h\u0131zl\u0131 karbonhidratlar\u0131 t\u00fcketmek kronik hastal\u0131k ve kilo alma riskini y\u00fckseltecektir. Sa\u011fl\u0131kl\u0131, minimum d\u00fczeyde i\u015flenmi\u015f karbonhidratlar\u0131 t\u00fcketmek ise kronik hastal\u0131k riskini d\u00fc\u015f\u00fcr\u00fcrken kilo kontrol\u00fc dahil olmak \u00fczere bir\u00e7ok fayda sa\u011flar. Sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in y\u00fcksek oranda i\u015flenmi\u015f karbonhidrat t\u00fcketimini azaltmak, bunun yerine lif ve besin i\u00e7eri\u011fi y\u00fcksek daha sa\u011fl\u0131kl\u0131 karbonhidratlar tercih etmek gerekir. Karbonhidratlar\u0131n da fazlas\u0131n\u0131n diyabet, obezite gibi sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilece\u011finin bilincinde olarak; bedenimize sa\u011fl\u0131k katt\u0131\u011f\u0131n\u0131 bildi\u011fimiz besinleri dengeli bir \u015fekilde, abartmadan ve dozunda t\u00fcketmeliyiz.<\/p>\n
[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"
[vc_row][vc_column][vc_column_text] Karbonhidrat hem enerji sa\u011flayan hem de canl\u0131lar\u0131n yap\u0131s\u0131nda bulunan; karbon, hidrojen ve oksijen elementlerinden olu\u015fan organik bile\u015fiklerin genel ad\u0131d\u0131r. Karbonhidratlar\u0131n \u00e7o\u011fu canl\u0131lar i\u00e7in temel enerji kayna\u011f\u0131 olurken, mevzu kilo kontrol\u00fc oldu\u011funda insan v\u00fccudu i\u00e7in gerekli olan karbonhidratlar yanl\u0131\u015f anla\u015f\u0131labiliyor. Ya\u015famsal \u00f6neme sahip olan karbonhidratlar hakk\u0131nda olumlu ve olumsuz merak edilen sorular\u0131n yan\u0131tlar\u0131n\u0131 yaz\u0131m\u0131zda bir […]<\/p>\n","protected":false},"author":1,"featured_media":26989,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[1886,1887,1888,1889,1890],"class_list":["post-26988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-hidrojen","tag-karbon","tag-karbonhidrat","tag-oksijen","tag-organik-bilesikler"],"_links":{"self":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts\/26988","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=26988"}],"version-history":[{"count":0,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts\/26988\/revisions"}],"wp:attachment":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=26988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=26988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=26988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}