{"id":3221,"date":"2016-04-01T21:56:28","date_gmt":"2016-04-01T18:56:28","guid":{"rendered":"http:\/\/sahibimben.com\/?p=3221"},"modified":"2016-05-04T22:51:29","modified_gmt":"2016-05-04T19:51:29","slug":"besinlerin-glisemik-indeks-degerleri-tablosu","status":"publish","type":"post","link":"https:\/\/www.stil-vagonu.com\/kadin\/besinlerin-glisemik-indeks-degerleri-tablosu\/","title":{"rendered":"Besinlerin Glisemik \u0130ndeks De\u011ferleri Tablosu"},"content":{"rendered":"

Glisemik \u0130ndeks Nedir?<\/strong> Besinlerin Glisemik \u0130ndeks De\u011ferleri nas\u0131l hesaplan\u0131r?<\/strong><\/h2>\n

Glisemik \u0130ndeks besinin yani yiyece\u011fin v\u00fccudumuzun kan \u015fekerini d\u00fczenleyerek a\u00e7l\u0131k-tokluk hissimizin kontrol\u00fcn\u00fc d\u00fczenleme \u00f6zelli\u011fidir.<\/p>\n

B\u00fct\u00fcn besinlerin bir Glisemik \u0130ndeks<\/strong> vard\u0131r. Sa\u011fl\u0131kl\u0131 zay\u0131flamak isteyenlere, dengeli ve d\u00fczenli beslenmek isteyenlere ,bilin\u00e7li beslenmek isteyenlere gerekli olan besinlerin Glisemik \u0130ndeksini bilmektir.<\/p>\n

Beslerin Glisemik indeks de\u011ferleri<\/strong><\/em>ni bilirsek zay\u0131flamam\u0131z daha kolay olacakt\u0131r.<\/p>\n

Not: \u00a0Karbonhidratlar,\u00a0 kana daha \u00e7abuk kar\u0131\u015ft\u0131\u011f\u0131ndan glisemik indeksi y\u00fcksektir.<\/span><\/p>\n

Glisemik \u0130ndeks Hesplanbas\u0131nda 100 gr. beyaz ekmek baz al\u0131nmaktad\u0131r.<\/strong><\/span><\/span><\/p>\n

As\u0131l bilmeniz gereken; Bir besinin Glisemik indeksi<\/strong> d\u00fc\u015f\u00fckse okadar kan\u0131n\u0131zdaki \u015feker oran\u0131n\u0131 d\u00fczg\u00fcn d\u00fczenli bir \u015fekilde y\u00fckseltir.<\/p>\n

Zay\u0131flama diyeti<\/strong>, d\u00fczenli dengeli ve sa\u011fl\u0131kl\u0131 beslenme<\/strong>de amac\u0131n\u0131z en uygun besinleri yemektir.<\/p>\n

Besinlerin Glisemik \u0130ndeksi<\/strong> 0-55 aras\u0131 ise o besin d\u00fc\u015f\u00fck glisemik indeksli,<\/strong><\/p>\n

Besinlerin Glisemik \u0130ndeksi 56-69 aras\u0131 ise o besin orta glisemik indeksli,<\/strong><\/p>\n

Besinlerin Glisemik \u0130ndeksi 70-100 aras\u0131 ise o besin y\u00fcksek glisemik indekslidir diye<\/strong> s\u0131n\u0131flandirilmaktad\u0131r<\/p>\n

Baz\u0131 besinlerin ise glsemik indeksi yoktur.<\/span><\/p>\n

\u00d6rne\u011fin Brokolinin 2.5 kilosunda 50 gram glisemik indeks vard\u0131r.<\/strong><\/p>\n

Kimse bir \u00f6\u011f\u00fcnde 2.5 kilo brokoli yemeyece\u011fine g\u00f6re<\/p>\n

Brokolinin glisemik indeksi yok farz edilir.<\/p>\n

Glisemik indeksi \u00e7ok d\u00fc\u015f\u00fck oldu\u011fundan yok farzedilen besinler:<\/strong><\/p>\n

    \n
  • Brokoli<\/li>\n
  • Kabak<\/li>\n
  • Karn\u0131bahar<\/li>\n
  • Marul<\/li>\n
  • Salatal\u0131k<\/li>\n
  • Fas\u00fclye<\/li>\n
  • Domates<\/li>\n
  • So\u011fan<\/li>\n
  • Ispanak<\/li>\n
  • Patl\u0131can<\/li>\n
  • Maydanoz<\/li>\n
  • Dereotu<\/li>\n
  • Ku\u015fkonmaz<\/li>\n
  • Avokado<\/li>\n
  • Limon<\/li>\n
  • Yumurta<\/li>\n
  • Peynir t\u00fcrleri<\/li>\n
  • K\u0131rm\u0131z\u0131 et<\/li>\n
  • Tavuk eti<\/li>\n
  • Hindi eti<\/li>\n
  • Bal\u0131k eti<\/li>\n
  • Somon bal\u0131\u011f\u0131<\/li>\n
  • Deniz mahs\u00fclleri (karides, kalamar gibi)<\/li>\n<\/ul>\n

    \u00a0<\/strong><\/p>\n

    Glisemik \u0130ndeksi D\u00fc\u015f\u00fck Olan Besin T\u00fcketmenin Faydalar\u0131:<\/strong><\/h2>\n
      \n
    • Size tokluk hissi uyand\u0131r\u0131p \u00e7abuk ac\u0131kman\u0131z\u0131 \u00f6nler.<\/li>\n
    • \u0130ns\u00fclin sal\u0131n\u0131m\u0131n\u0131 azalt\u0131r. B\u00f6ylece diyabeti \u00f6nleyicidir.<\/li>\n
    • Yine \u0130ns\u00fclin sal\u0131n\u0131m\u0131n\u0131 azaltarak v\u00fccudun ya\u011f depolanmas\u0131n\u0131 en aza indirir.<\/li>\n
    • V\u00fccudun a\u011f\u0131rl\u0131\u011f\u0131n\u0131 azalt\u0131r, b\u00f6ylece kas geli\u015fimini sa\u011flar.<\/li>\n
    • V\u00fccudun kan kolesterol ve trigliserid seviyelerini d\u00fc\u015f\u00fcr\u00fcr, ayarlar.<\/li>\n
    • Besinlerin Glisemik \u0130ndeks Tablosu<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
      Referans De\u011fer: ! Dilim Beyaz ekmek- GI=100\u00a0<\/span><\/th>\n<\/tr>\n
      G \u0131 d a<\/strong><\/span><\/td>\nGI<\/strong><\/span><\/td>\nG \u0131 d a<\/strong><\/span><\/td>\nGI De\u011feri
      \n<\/strong><\/span><\/td>\n<\/tr>\n
      Yerf\u0131st\u0131\u011f\u0131<\/span><\/td>\n21\u00b112<\/td>\nPortakal suyu<\/td>\n74\u00b14<\/td>\n<\/tr>\n
      Fruktoz<\/td>\n32\u00b12<\/td>\nPortakal<\/td>\n62\u00b16<\/td>\n<\/tr>\n
      Soyulup yuvarlanm\u0131\u015f arpa<\/td>\n36\u00b13<\/td>\nTatl\u0131 patates<\/td>\n77\u00b111<\/td>\n<\/tr>\n
      S\u00fct, tam<\/td>\n39\u00b19<\/td>\nPatlam\u0131\u015f m\u0131s\u0131r<\/td>\n79\u00b1?<\/td>\n<\/tr>\n
      Barbunya<\/td>\n42\u00b16<\/td>\nMango<\/td>\n80\u00b17<\/td>\n<\/tr>\n
      Mercimek, ye\u015fil<\/td>\n42\u00b16<\/td>\nM\u00fcsli<\/td>\n80\u00b114<\/td>\n<\/tr>\n
      Mercimek, ye\u015fil<\/td>\n45\u00b1?<\/td>\nMuz<\/td>\n82\u00b18<\/td>\n<\/tr>\n
      S\u00fct, ya\u011fs\u0131z<\/td>\n46\u00b1?<\/td>\nPirin\u00e7, y\u00fcksek amilozlu<\/td>\n83\u00b15<\/td>\n<\/tr>\n
      Muz, olgunla\u015fmam\u0131\u015f<\/td>\n51\u00b18<\/td>\nSakkaroz<\/td>\n87\u00b12<\/td>\n<\/tr>\n
      Elma<\/td>\n52\u00b13<\/td>\nMuffin<\/td>\n88\u00b19<\/td>\n<\/tr>\n
      Kuru fasulye<\/span><\/td>\n54\u00b18<\/td>\nBisk\u00fcvi<\/td>\n90\u00b13<\/td>\n<\/tr>\n
      Domates<\/td>\n54\u00b1?<\/td>\n\u00c7avdar ekme\u011fi unu<\/td>\n92\u00b13<\/td>\n<\/tr>\n
      Elma suyu<\/td>\n58\u00b11<\/td>\nBu\u011fday krakeri<\/td>\n99\u00b14<\/td>\n<\/tr>\n
      Spagetti, beyaz<\/td>\n59\u00b14<\/td>\nBeyaz ekmek<\/td>\n101\u00b10<\/td>\n<\/tr>\n
      Kuru \u00dcz\u00fcm<\/td>\n93\u00b14<\/td>\nBal<\/td>\n104\u00b121<\/td>\n<\/tr>\n
      Makarna<\/td>\n64\u00b1?<\/td>\nPatates k\u0131zarmas\u0131<\/td>\n107\u00b11<\/td>\n<\/tr>\n
      Laktoz<\/td>\n65\u00b14<\/td>\nM\u0131s\u0131r gevre\u011fi<\/td>\n119\u00b15<\/td>\n<\/tr>\n
      Pirin\u00e7, \u00f6nkaynat\u0131lm\u0131\u015f<\/td>\n68\u00b14<\/td>\nPatates, p\u0131r\u0131nda pi\u015firilmi\u015f<\/td>\n121\u00b116<\/td>\n<\/tr>\n
      \u00c7avdar ekme\u011fi<\/td>\n71\u00b13<\/td>\nPirin\u00e7, d\u00fc\u015f\u00fck amilozl\u0131<\/td>\n126\u00b14<\/td>\n<\/tr>\n
      K\u0131r\u0131lm\u0131\u015f arpa<\/td>\n72\u00b1?<\/td>\n\u0130nstant pirin\u00e7<\/td>\n128\u00b14<\/td>\n<\/tr>\n
      Barbunya, konservelenmi\u015f<\/td>\n74\u00b1?<\/td>\nGlikoz<\/td>\n138\u00b14<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

      Glisemik \u0130ndeks Nedir? Besinlerin Glisemik \u0130ndeks De\u011ferleri nas\u0131l hesaplan\u0131r? Glisemik \u0130ndeks besinin yani yiyece\u011fin v\u00fccudumuzun kan \u015fekerini d\u00fczenleyerek a\u00e7l\u0131k-tokluk hissimizin kontrol\u00fcn\u00fc d\u00fczenleme \u00f6zelli\u011fidir. B\u00fct\u00fcn besinlerin bir Glisemik \u0130ndeks vard\u0131r. Sa\u011fl\u0131kl\u0131 zay\u0131flamak isteyenlere, dengeli ve d\u00fczenli beslenmek isteyenlere ,bilin\u00e7li beslenmek isteyenlere gerekli olan besinlerin Glisemik \u0130ndeksini bilmektir. Beslerin Glisemik indeks de\u011ferlerini bilirsek zay\u0131flamam\u0131z daha kolay olacakt\u0131r. […]<\/p>\n","protected":false},"author":4,"featured_media":31354,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3202],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/posts\/3221"}],"collection":[{"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/comments?post=3221"}],"version-history":[{"count":0,"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/posts\/3221\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/media\/31354"}],"wp:attachment":[{"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/media?parent=3221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/categories?post=3221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stil-vagonu.com\/kadin\/wp-json\/wp\/v2\/tags?post=3221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}