Düşük Karbonhidratlı Diyet Faydaları Ve Zararları

Kilo Verdiren Karbonhidrat Diyet Listesi

KAHVALTI: 3 yumurta beyazı yarım bardak süt ve yarım bardak yulaf ezmesi
Ara Öğün: 1 dilim karabuğday ekmeği üzerine tepeleme fıstık ezmesi ve badem sütü
ÖĞLE YEMEĞİ: Tavuk göğsü, ıspanak, peynirli salata (tam yağlı)
Ara Öğün: 1 kase yoğurt ve kivi
AKŞAM YEMEĞİ: Fileto somon, bulgur pilavı, yeşil salata (üzerine biraz susam)
Ara Öğün: Bir avuç badem ve ceviz

Düşük karbonhidrat diyetinde amaç, günlük karbonhidrat alımını sınırlandırmak ve
kontrollü bir şekilde zayıflama sağlamaktır. Düşük karbonhidrat diyeti uygulanırken
Besleyici ve doyurucu yiyecekler tüketilir. Zira daha uzun süre tok kalarak yemek yeme
sıklığının azaltılması gerekmektedir. Bu nedenle katkı maddesi içermeyen, rafine
edilmemiş bitkisel gıdalar tercih edilir ve hazır gıdalardan, hayvansal kaynaklı besinlerden
uzak durulur. Karbonhidrat diyet ile insülin salınımı durdurulur. Böylece kişi kendini tok
hisseder.

Karbonhidrat Diyetinin Zararları Nelerdir?

Araştırmalar göstermiştir ki; düşük karbonhidratlı diyetler, düşük yağlı diyetlerden
daha kısa sürede ve daha fazla kilo verdirmektedir. Ancak uzun vadede bu kiloların
misliyle geri kazanılmasına yol açmaktadır.
Karbonhidratlar yoğun enerji verdiğinden beyin ve sinir sistem başta olmak üzere
tüm vücut sistemler için son derece önemlidir. Oysa karbonhidrat yönünden fakir bir
diyet programı uygulamak, beynin çalışmasını olumsuz etkiler ve unutkanlık gibi nörolojik
sorunların oluşmasına sebebiyet verir.
Düşük karbonhidratlı-yüksek proteinli diyet uygulayanlar, osteoporoz ve böbrek taşı
için daha ciddi risk altındadırlar. Karbonhidrat sınırlaması doğru br şekilde yapılmazsa
bu tarz diyetler kadınların östrojen, progesteron, FSH ve LH gb cinsiyet hormonlarını da
azaltır. Buna bağlı olarak adet düzensizliği meydana gelebilir ve hamleliğin gerçekleşmesi
daha zor olabilir.

Düşük Karbonhidrat Diyetinin Faydaları

Doğru uygulanan düşük karbonhidrat diyetinin faydalı olduğu uzmanlar tarafından ifade
edilmektedir. Düşük karbonhidrat diyet uygun bir beslenme programı ile sürdürülürse,
epilepsi nöbetlerini hafifletir. Obezite ve tip 2 diyabet hastalığı olanların insülin ve glikoz
direncini düşürür. Düşük karbonhidrat diyet, diyabet hastalığı ve metabolik sendrom ile
ilgili semptomların azalmasında da etkilidir. Öte yandan bu diyetler iç organların
etrafındaki yağlanmayı kontrol altına alır, kan tirgiliserid değerlerinin normal seviyede
olmasına yardım eder.

Düşük Karbonhidrat Diyeti

Aslında karbonhidrat diyeti ile bunu yapmanız mümkündür. 14 gün süreyle uygulayacağınız bu diyet programında sabah kahvaltınız hiç değişmeyecektir. Diyet listesinde bildirilen et
porsiyonlarının ölçüsü 200 gram saf et le eşittir. Balık, et ve tavuk yenebilir fakat yağda
kızartılmamalıdır. Havuç, salatalık, domates, kıvırcık, soğan, marul, turp, şalgam, yeşil
biber ve tüm lahana çeşitleri salata olarak tüketilebilir. 14 günden fazla uygulanmamalıdır.

1.GÜN

Sabah : 1 dilim kepek ekmeği, 30 gram kibrit kutusu kadar peynir, çay, kahve ya da
neskafe.
Öğle : 1 simit, 1 bardak ayran,
Akşam : Tavuk, salata

2.GÜN

Sabah : 1 dilim kepek ekmeği, 30 gram kibrit kutusu peynir çay, kahve ya da neskafe.
Öğle : 1 simit, 1 bardak ayran
Akşam : 3 tane kabak (ya da dolma, domates biber), 1 kaşık yoğurt

3.GÜN

Sabah : 1 dilim kepek ekmeği, 30 gram kibrit kutusu peynir, çay, kahve, neskafe
Öğle : 200 gram yoğurt, 1 dilim kepek ekmeği, sınırsız salatalık.
Akşam : 8 tane ızgara köfte, salata

4.GÜN

Sabah : 1 dilim kepek ekmeği, 30 gram kibrit kutusu peynir, çay, kahve, neskafe
Öğle : 200 gram yoğurt, 1 dilim kepek ekmeği, sınırsız salatalık
Akşam : Kıymalı taze fasulye

5.GÜN

Sabah : 1 dilim kepek ekmeği, 30 gram kibrit kutusu peynir, çay, kahve, neskafe
Öğle : 200 gram haşlanmış patates, salata istendiği kadar
Akşam : 3 tane minik kuzu pirzola, salata

6.GÜN

Sabah : 1 dilim kepek ekmeği, 30 gram kibrit kutusu peynir, çay, kahve, neskafe
Öğle : Menemen, salata
Akşam : Balık veya bonfile, salata

7.GÜN

Sabah : 1 dilim kepek ekmeği, 30 gram kibrit kutusu peynir, çay, kahve, neskafe
Öğle : Peynirli tost, ayran
Akşam : Yoğurtlu makarna

166 YORUMLAR

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