Karbonhidratların kalitesinin, karın yağından ve fazla kilolardan kurtulma sürecinde önemi var mı?
Zayıflama sürecinde, yenen kalori miktarını kontrol etmenin yanı sıra, ne yediğiniz de önemlidir. Bunu daha iyi anlamak için bir örnek vereceğim:
Seçenek 1.
Çikolatalı kurabiye 100g - 367 kcal
Seçenek 2.
Ana yemek:
½ ızgara tavuk göğsü (derisiz) - 130 kcal
100g genç patates - 75 kcal
salata - 70 kcal
Tatlı:
yaban mersinli smoothie (⅓ bardak yağsız yoğurt, ⅔ bardak yaban mersini, buz) - 93 kcal
Toplam ana yemek ve tatlı - 368 kcal
Sence hangisi daha iyi?
Vücut ağırlığı üzerinde etkili bir kontrol sağlamak için, tüketilen kalorilerin kalitesine dikkat etmelisiniz. Farklı kaynaklardan gelen kalorilerin vücut üzerindeki etkisi farklıdır. İşlenmiş tatlılardan, örneğin çikolatalı kurabiyeden gelen kaloriler, öncelikle basit şekerler ve doymuş yağlar sağlar, bu da kan şekerinin hızla yükselmesine ve ardından ani düşüşlere yol açarak tekrar açlık hissine neden olur. Oysa ızgara tavuk, patates ve salata gibi tam besinlerden gelen kaloriler, protein, lif ve gerekli vitaminler ile mineraller sağlar, bu da tokluk hissini daha uzun süre korur ve kan şekerini stabilize eder.
Kaloriler önemlidir, ancak bu kalorilerin nereden geldiği ve vücudun bunları nasıl işlediği de aynı derecede önemlidir. Sağlıklı beslenme sadece kalori saymakla kalmaz, aynı zamanda yenen yiyeceklerin kalitesine de dikkat etmeyi gerektirir. Bunu aklınızda bulundurun, böylece zayıf bir vücut yapısına ulaşmak ve bunu korumak çok daha kolay olacaktır.
Zayıflama sürecinde, yenen kalori miktarını kontrol etmenin yanı sıra, ne yediğiniz de önemlidir. Bunu daha iyi anlamak için bir örnek vereceğim:
Seçenek 1.
Çikolatalı kurabiye 100g - 367 kcal
Seçenek 2.
Ana yemek:
½ ızgara tavuk göğsü (derisiz) - 130 kcal
100g genç patates - 75 kcal
salata - 70 kcal
Tatlı:
yaban mersinli smoothie (⅓ bardak yağsız yoğurt, ⅔ bardak yaban mersini, buz) - 93 kcal
Toplam ana yemek ve tatlı - 368 kcal
Sence hangisi daha iyi?
Vücut ağırlığı üzerinde etkili bir kontrol sağlamak için, tüketilen kalorilerin kalitesine dikkat etmelisiniz. Farklı kaynaklardan gelen kalorilerin vücut üzerindeki etkisi farklıdır. İşlenmiş tatlılardan, örneğin çikolatalı kurabiyeden gelen kaloriler, öncelikle basit şekerler ve doymuş yağlar sağlar, bu da kan şekerinin hızla yükselmesine ve ardından ani düşüşlere yol açarak tekrar açlık hissine neden olur. Oysa ızgara tavuk, patates ve salata gibi tam besinlerden gelen kaloriler, protein, lif ve gerekli vitaminler ile mineraller sağlar, bu da tokluk hissini daha uzun süre korur ve kan şekerini stabilize eder.
Kaloriler önemlidir, ancak bu kalorilerin nereden geldiği ve vücudun bunları nasıl işlediği de aynı derecede önemlidir. Sağlıklı beslenme sadece kalori saymakla kalmaz, aynı zamanda yenen yiyeceklerin kalitesine de dikkat etmeyi gerektirir. Bunu aklınızda bulundurun, böylece zayıf bir vücut yapısına ulaşmak ve bunu korumak çok daha kolay olacaktır.
3 users upvote it!
3 answers
I never counted calories but intuitively (naturally based on some knowledge) I changed my habits, for example, I love sweets - I replaced milk chocolate with chocolate with at least 70% cocoa (I eat it a maximum of once a week), I avoid the shelves with halva (in the Turkish store) and marzipan (Germany is a powerhouse in it :-)), I grew fond of dried fruits, nuts and almonds became a substitute for chips (they have a lot of calories but are a 'balm' for the brain), I don't use butter unless I'm baking cheesecake :-), I don't eat dinner (sometimes it's a late lunch) and the exception is, for example, some party, but then, if possible, as a snack with beer or wine, I always choose cheeses (goat, mature = World Championship, you should try it). Life is not always as we would like it to be and there are.. slip-ups, whether it's an unplanned steak on the grill, or... but the next day put on your 'sneakers', headphones in your ears and do what you like.. a quick walk, run, gym, or ergometer (e.g., bike) and streaming. :-)
I never counted calories but intuitively (naturally based on some knowledge) I changed my habits, for example, I love sweets - I replaced milk chocolate with chocolate with at least 70% cocoa (I eat it a maximum of once a week), I avoid the shelves with halva (in the Turkish store) and marzipan (Germany is a powerhouse in it :-)), I grew fond of dried fruits, nuts and almonds became a substitute for chips (they have a lot of calories but are a 'balm' for the brain), I don't use butter unless I'm baking cheesecake :-), I don't eat dinner (sometimes it's a late lunch) and the exception is, for example, some party, but then, if possible, as a snack with beer or wine, I always choose cheeses (goat, mature = World Championship, you should try it). Life is not always as we would like it to be and there are.. slip-ups, whether it's an unplanned steak on the grill, or... but the next day put on your 'sneakers', headphones in your ears and do what you like.. a quick walk, run, gym, or ergometer (e.g., bike) and streaming. :-)
Machine translated
1 like
I switched to a low-carb diet. I completely gave up sugar, sweets, and sweeteners. I eat a maximum of 3 times a day and try not to eat potatoes, groats, pasta, etc., but I eat a lot of vegetables mainly containing fiber, I eat fats and of course protein (1 gram per kg of body weight). I don't count calories, and I started not so much losing weight as losing my belly, and that's exactly what I wanted.
I switched to a low-carb diet. I completely gave up sugar, sweets, and sweeteners. I eat a maximum of 3 times a day and try not to eat potatoes, groats, pasta, etc., but I eat a lot of vegetables mainly containing fiber, I eat fats and of course protein (1 gram per kg of body weight). I don't count calories, and I started not so much losing weight as losing my belly, and that's exactly what I wanted.
Machine translated
1 like
Calories are just energy, they have nothing to do with weight loss. I can eat a loaf of bread, around 1300 calories, and I won't feel it, but if I eat 4 donuts, around 1350 calories, I'll have a belly like a balloon. The thing is, donuts alone don't cause weight gain, but eating does. We can eat bread until we're full and still not gain weight, of course dry bread, not with margarine which has fat and toppings that are also fatty. Hard-to-digest food like sweet, fatty items such as donuts, bacon, pork neck, sauces, fatty soups, potatoes with sauce or fat cause weight gain, not some calories. A liter of skim milk has 350 calories, the same as a donut and the same as 100 grams of raw cereal without water. With water, they are heavier and weigh around 360 grams having 350 calories. And these calories cannot be treated the same as calories from donuts from a meat dinner.
Calories are just energy, they have nothing to do with weight loss. I can eat a loaf of bread, around 1300 calories, and I won't feel it, but if I eat 4 donuts, around 1350 calories, I'll have a belly like a balloon. The thing is, donuts alone don't cause weight gain, but eating does. We can eat bread until we're full and still not gain weight, of course dry bread, not with margarine which has fat and toppings that are also fatty. Hard-to-digest food like sweet, fatty items such as donuts, bacon, pork neck, sauces, fatty soups, potatoes with sauce or fat cause weight gain, not some calories. A liter of skim milk has 350 calories, the same as a donut and the same as 100 grams of raw cereal without water. With water, they are heavier and weigh around 360 grams having 350 calories. And these calories cannot be treated the same as calories from donuts from a meat dinner.
Machine translated
1 like