{"id":209019,"date":"2025-07-22T21:28:07","date_gmt":"2025-07-22T18:28:07","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=209019"},"modified":"2025-07-22T21:28:07","modified_gmt":"2025-07-22T18:28:07","slug":"karataya-gore-aksamlari-ne-tuketilmeli-tok-tutan-dusuk-karbonhidrat","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/karataya-gore-aksamlari-ne-tuketilmeli-tok-tutan-dusuk-karbonhidrat\/","title":{"rendered":"Karatay&#8217;a g\u00f6re ak\u015famlar\u0131 ne t\u00fcketilmeli? Tok tutan d\u00fc\u015f\u00fck karbonhidrat"},"content":{"rendered":"<p>Ak\u015fam saatlerinde t\u00fcketilen besinler, kilo al\u0131m\u0131na yol a\u00e7arken, sindirim sisteminizi de yorabilir. Ak\u015fam yemekleri i\u00e7in tercih edece\u011finiz \u00fcr\u00fcnlere dikkat etmeniz gerekir. Karbonhidrat oran\u0131 d\u00fc\u015f\u00fck, vitamin ve protein oran\u0131 y\u00fcksek olan besinleri tercih edebilirsiniz. Sindirim sisteminiz ne kadar rahat enzim sa\u011flarsa, gece uykusunda d\u00fczelmeler g\u00f6r\u00fcl\u00fcrken, kan \u015fekeri dengeli bir hale gelir. Ak\u015fam saatlerinde tercih edilen yiyecekler kilo alma ve kilo verme s\u00fcrecinize de etki eder. Peki, Prof. Dr. Canan Karatay\u2019a g\u00f6re ak\u015famlar\u0131 ne t\u00fcketilmeli? Tok tutan d\u00fc\u015f\u00fck karbonhidratlar nelerdir?<\/p>\n<h3>AK\u015eAMLARI T\u00dcKET\u0130LECEK Y\u0130YECEKLER<\/h3>\n<p>Prof. Dr. Canan Karatay, kitaplar\u0131nda yazd\u0131\u011f\u0131 yiyecekler ve i\u00e7eceklerle protein, vitamin ve minarel al\u0131mlar\u0131n\u0131z\u0131 y\u00fckseltebilir, daha sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131\u011f\u0131 kazanabilirsiniz. Ak\u015fam yemeklerinizi erken ya da ge\u00e7 saat diliminde yiyorsan\u0131z, t\u00fcketece\u011finiz besinlerin karbonhidrat \u00f6zelli\u011fi olmamas\u0131na dikkat edin. Ak\u015fam yemeklerinde karbonhidrat al\u0131m\u0131 azald\u0131\u011f\u0131nda sindirim sistemi rahatlar, kan \u015fekeri dengelenir, a\u015f\u0131r\u0131 ac\u0131kma olmaz ve uyku sorunu ortadan kalkar. Canan Karatay\u2019a g\u00f6re ak\u015famlar\u0131, \u00e7orba t\u00fcketilebilir. Sebze \u00e7orbas\u0131, bal\u0131k \u00e7orbas\u0131 ve tavuk \u00e7orbas\u0131 gibi protein de\u011feri y\u00fcksek \u00e7orbalarla ba\u015flang\u0131\u00e7 yap\u0131labilir. Salata \u00e7e\u015fitli olarak t\u00fcketilebilir. Tavuk, et, bal\u0131k biftek gibi protein de\u011feri y\u00fcksek besinleri ana yemeklerinizde kullanabilirsiniz. Lifli sebzeler( \u0131spanak, lahaba, karnabahar, kereviz, mantar vs.) kullanarak tokluk hissini olu\u015fturulabilir. Ak\u015fam yemekleri sonras\u0131 tatl\u0131 yemek yerine tatl\u0131 iste\u011finizi bast\u0131racak ve d\u00fc\u015f\u00fck karbonhidratl\u0131 meyveler ( b\u00f6\u011f\u00fcrtlen, avokado, \u015feftali, ahududu vs.) tercih edilebilir.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-209030 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/tok-tutan-yiyecekler.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/tok-tutan-yiyecekler.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/tok-tutan-yiyecekler-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/tok-tutan-yiyecekler-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/tok-tutan-yiyecekler-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>TOK TUTAN D\u00dc\u015e\u00dcK KARBONH\u0130DRATLI Y\u0130YECEKLER<\/h3>\n<p>Karbonhidrat t\u00fcketimi kontrol alt\u0131na al\u0131nmad\u0131\u011f\u0131nda sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilir. G\u00fcn i\u00e7erisinde ve ak\u015fam yemeklerinde t\u00fcketece\u011finiz besinlerin karbonhidrat oranlar\u0131n\u0131n d\u00fc\u015f\u00fck olmas\u0131na \u00f6zen g\u00f6sterin. D\u00fc\u015f\u00fck karbonhidratl\u0131 yiyecekler, sindirim sisteminizi rahatlat\u0131rken, v\u00fccudunuzun dengesini de sa\u011flar. Tok kalman\u0131z\u0131 sa\u011flayacak d\u00fc\u015f\u00fck karbonhidrat yiyecekler:<\/p>\n<ul>\n<li>Tavuk<\/li>\n<li>Biftek<\/li>\n<li>Kuzu<\/li>\n<li>Yumurta<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-209032 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-9-46.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-9-46.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-9-46-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-9-46-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-9-46-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<p><strong>Karbonhidrat\u0131 d\u00fc\u015f\u00fck deniz \u00fcr\u00fcnleri:<\/strong><\/p>\n<ul>\n<li>Somon<\/li>\n<li>Alabal\u0131k<\/li>\n<li>Ton bal\u0131\u011f\u0131<\/li>\n<li>Yay\u0131n bal\u0131\u011f\u0131<\/li>\n<li>Morina<\/li>\n<li>Tran\u00e7a bal\u0131\u011f\u0131<\/li>\n<li>Orkinos<\/li>\n<li>Levrek<\/li>\n<li>Turna bal\u0131\u011f\u0131<\/li>\n<li>Pollock<\/li>\n<li>Tilapya<\/li>\n<li>Beyaz bal\u0131k<\/li>\n<li>Istakoz<\/li>\n<li>Karides<\/li>\n<li>Yenge\u00e7<\/li>\n<li>\u0130stiridye<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-209031 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-6-47.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-6-47.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-6-47-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-6-47-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-6-47-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<p><strong>Karbonhidrat\u0131 d\u00fc\u015f\u00fck sebzeler:<\/strong><\/p>\n<ul>\n<li>Dolmal\u0131k biberler<\/li>\n<li>Brokoli<\/li>\n<li>Br\u00fcksel lahanas\u0131<\/li>\n<li>Lahana<\/li>\n<li>Karnabahar<\/li>\n<li>Kereviz<\/li>\n<li>Salatal\u0131k<\/li>\n<li>Patl\u0131can<\/li>\n<li>Taze fasulye<\/li>\n<li>Kara lahana<\/li>\n<li>Marul<\/li>\n<li>Mantar<\/li>\n<li>So\u011fan<\/li>\n<li>Turplar<\/li>\n<li>Ispanak<\/li>\n<li>Domates<\/li>\n<li>Kabak<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-209033 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-12-44.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-12-44.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-12-44-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-12-44-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-12-44-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<p><strong>Karbonhidrat\u0131 d\u00fc\u015f\u00fck meyveler:<\/strong><\/p>\n<ul>\n<li>Avokado<\/li>\n<li>B\u00f6\u011f\u00fcrtlen<\/li>\n<li>Kavun<\/li>\n<li>Limonlar<\/li>\n<li>Zeytinler<\/li>\n<li>\u015eeftali<\/li>\n<li>Ahududu<\/li>\n<li>Karambola<\/li>\n<li>\u00c7ilekler<\/li>\n<li>Karpuz<\/li>\n<\/ul>\n<p><strong>Karbonhidrat\u0131 d\u00fc\u015f\u00fck kuruyemi\u015fler<\/strong><\/p>\n<ul>\n<li>Badem<\/li>\n<li>Brezilya f\u0131st\u0131\u011f\u0131<\/li>\n<li>F\u0131nd\u0131k<\/li>\n<li>Macadamia f\u0131st\u0131\u011f\u0131<\/li>\n<li>Badem, kaju ve f\u0131st\u0131k ezmesi gibi f\u0131nd\u0131k ezmeleri<\/li>\n<li>Yer f\u0131st\u0131\u011f\u0131<\/li>\n<li>Pekan cevizi<\/li>\n<li>\u00c7am f\u0131st\u0131\u011f\u0131<\/li>\n<li>Cevizler<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-209034 size-full\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-13-37.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-13-37.jpg 1208w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-13-37-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-13-37-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/Adsiz-tasarim-13-37-768x432.jpg 768w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>D\u00dc\u015e\u00dcK KARBONH\u0130DRATLI BESLENMEK YARARLI MI?<\/h3>\n<p>Beslenme d\u00fczeninizde d\u00fc\u015f\u00fck karbonhidratl\u0131 yiyecekler t\u00fcketerek, baz\u0131 hastal\u0131klar\u0131n olu\u015fmas\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ebilirsiniz. Karbonhidrat al\u0131m\u0131 kalp hastal\u0131klar\u0131na, diyabet oran\u0131n\u0131n artmas\u0131na ve sa\u011fl\u0131ks\u0131z bir bedene sahip olabilirsiniz. D\u00fc\u015f\u00fck karbonhidrat yiyecekleri t\u00fcketerek, hem kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 hem de kilo oran\u0131n\u0131 dengede tutabilir, sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131\u011f\u0131 kazan\u0131labilir. Lifli yiyecekleri t\u00fcketerek tokluk hissinizi art\u0131rabilir, g\u00fcn i\u00e7erisinde \u00e7ok fazla ac\u0131kma durumu ile kar\u015f\u0131 kar\u015f\u0131ya kal\u0131nmaz. D\u00fc\u015f\u00fck karbonhidratl\u0131 beslenme d\u00fczeni olu\u015fturmak i\u00e7in uzman bir diyetisyene ya da beslenme uzman\u0131na dan\u0131\u015farak listenizi olu\u015fturabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kalp ve \u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Canan Karatay, sa\u011fl\u0131kl\u0131 beslenme yoluyla bir\u00e7ok hastal\u0131\u011f\u0131n \u00fcstesinden gelinebilece\u011fini her defas\u0131nda dile getiriyor. \u00d6zellikle ak\u015fam yemeklerini hafif ve protein bak\u0131m\u0131ndan y\u00fcksek olan besinleri tercih ederek sa\u011fl\u0131kl\u0131 beslenilebilir. Peki, tok tutan d\u00fc\u015f\u00fck karbonhidratl\u0131 yiyecekler nelerdir? Ak\u015famlar\u0131 ne t\u00fcketilmeli?<\/p>\n","protected":false},"author":10,"featured_media":209029,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991],"tags":[120,29140,29141,20950],"class_list":["post-209019","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-canan-karatay","tag-kalorisi-dusuk-yiyecekler","tag-karbonhidrat-orani-dusuk-yiyecekler","tag-tok-tutan-yiyecekler"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/209019"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=209019"}],"version-history":[{"count":2,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/209019\/revisions"}],"predecessor-version":[{"id":209036,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/209019\/revisions\/209036"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/209029"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=209019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=209019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=209019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}