{"id":8159,"date":"2022-01-10T09:00:00","date_gmt":"2022-01-10T06:00:00","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=8159"},"modified":"2022-03-10T18:39:13","modified_gmt":"2022-03-10T15:39:13","slug":"pisirme-teknikleri-glisemik-indeksi-etkiler-mi","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/pisirme-teknikleri-glisemik-indeksi-etkiler-mi\/","title":{"rendered":"P\u0130\u015e\u0130RME TEKN\u0130KLER\u0130 GL\u0130SEM\u0130K \u0130NDEKS\u0130 ETK\u0130LER M\u0130?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Glisemik \u0130ndeks nedir?<\/strong><\/h2>\n\n\n\n<p>G\u0131dalardaki mevcut karbonhidrat\u0131n e\u015fit a\u011f\u0131rl\u0131ktaki glikoza g\u00f6re kan \u015fekerini ne \u00f6l\u00e7\u00fcde y\u00fckseltti\u011finin g\u00f6stergesi glisemiks indeks olarak kavramsalla\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r.Yani glisemik indeks, karbonhidrat kalitesinin \u00f6l\u00e7\u00fclerinden biri olarak kabul edilir.<\/p>\n\n\n\n<p>Yap\u0131lan ara\u015ft\u0131rmalarla, d\u00fc\u015f\u00fck glisemik indeksli besinlerin&nbsp; diyabet&nbsp; ba\u015fta olmak&nbsp; \u00fczere kanser, kalp-damar&nbsp; hastal\u0131klar\u0131&nbsp; gibi&nbsp; hastal\u0131klarda etkili oldu\u011fu, d\u00fc\u015f\u00fck glisemik indeksli diyetlerle bu hastal\u0131klara fayda sa\u011flanabilece\u011fi belirlenmi\u015ftir. &nbsp;Y\u00fcksek glisemik indeksli diyetler ins\u00fclin sal\u0131n\u0131m\u0131n\u0131 tetikleyerek ins\u00fclin benzeri b\u00fcy\u00fcme fakt\u00f6r\u00fc-1 (IGF-1) d\u00fczeyinde art\u0131\u015fa neden olmakta, bu da baz\u0131 kanser t\u00fcrleri i\u00e7in risk say\u0131lmaktad\u0131r.&nbsp;<\/p>\n\n\n\n<p>Yava\u015f sindirilebilen karbonhidratlar, daha d\u00fc\u015f\u00fck bir glisemik yan\u0131t ortaya \u00e7\u0131kard\u0131\u011f\u0131 ve potansiyel olarak ba\u011f\u0131rsak hormonlar\u0131n\u0131 uyard\u0131\u011f\u0131, g\u0131da al\u0131m\u0131n\u0131 azaltt\u0131\u011f\u0131 ve toklu\u011fu artt\u0131rd\u0131\u011f\u0131 i\u00e7in kronik hastal\u0131k riskini azaltabilir.<\/p>\n\n\n\n<ul><li><strong>D\u00fc\u015f\u00fck glisemik indeks (55 veya daha az GI):<\/strong> \u00c7o\u011fu meyve ve sebze, barbunya, fasulye, minimum d\u00fczeyde i\u015flenmi\u015f tah\u0131llar, bulgur, kepekli ekmek, makarna, az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri ve f\u0131nd\u0131k.<\/li><li><strong>Orta glisemik indeks (GI 56 ila 69):<\/strong> Beyaz ve tatl\u0131 patates, beyaz \u015feker, m\u0131s\u0131r, esmer pirin\u00e7, kuskus,\u00e7avdar ekme\u011fi, kahvalt\u0131l\u0131k tah\u0131llar, f\u0131r\u0131nda patates<\/li><li><strong>Y\u00fcksek glisemik indeks (70 veya daha y\u00fcksek GI):<\/strong> Beyaz ekmek, beyaz pirin\u00e7, patates, i\u015flenmi\u015f meyve sular\u0131, karpuz, m\u0131s\u0131r cipsi, m\u0131s\u0131r gevre\u011fi, \u00e7o\u011fu kraker, simit, kek, \u00e7\u00f6rek, kruvasan, \u00e7o\u011fu paketlenmi\u015f kahvalt\u0131l\u0131k gevrek<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Besinlere uygulanan \u00f6n i\u015flemler, pi\u015firme ve depolama besinlerin glisemik indeksini de\u011fi\u015ftirebilmektedir.<\/strong><\/h2>\n\n\n\n<p>Besinlere uygulanan \u00f6n i\u015flemler, pi\u015firme ve depolama besinlerin glisemik indeksini de\u011fi\u015ftirebilmektedir.<\/p>\n\n\n\n<ul><li><strong>Olgunluk ve lif i\u00e7eri\u011fi <\/strong>:Bir sebze ya da meyve ne kadar olgunsa, glisemik indeks de\u011feri o kadar y\u00fcksektir. Meyve ve sebzede lif i\u00e7eri\u011fi ne kadar y\u00fcksekse glisemik indeks o kadar d\u00fc\u015f\u00fckt\u00fcr.<\/li><li><strong>\u0130\u015flenme:<\/strong> Meyve suyu, meyveden daha y\u00fcksek bir glisemik indeks de\u011ferine sahiptir veya patates p\u00fcresinin glisemik indeks de\u011feri, patatesten daha y\u00fcksektir. Kepe\u011finden ve ru\u015feyminden ar\u0131nd\u0131r\u0131lm\u0131\u015f i\u015flem g\u00f6rm\u00fc\u015f tah\u0131llar\u0131n (\u00f6rnek olarak beyaz un) i\u015flenmemi\u015f veya minimum d\u00fczeyde i\u015flenmi\u015f tah\u0131llara g\u00f6re genel olarak glisemik indeksi daha y\u00fcksektir.<\/li><li><strong>Pi\u015firme y\u00f6ntemi:<\/strong> Yiyeceklerin pi\u015firilme s\u00fcrelerine g\u00f6re de\u011fi\u015fir. Yiyece\u011fi pi\u015firmek, sindirilip emilmesini kolayla\u015ft\u0131raca\u011f\u0131 i\u00e7in glisemik indeks de\u011ferini de y\u00fckseltir. \u00d6rne\u011fin az pi\u015fmi\u015f makarnan\u0131n glisemik indeks de\u011feri, tam pi\u015fmi\u015f makarnadan daha d\u00fc\u015f\u00fckt\u00fcr.<\/li><\/ul>\n\n\n\n<p>Genel olarak \u0131s\u0131l i\u015flem uygulanmas\u0131n\u0131n pi\u015firme s\u0131ras\u0131nda, jelatinle\u015fme ve diren\u00e7li ni\u015fasta olu\u015fumu gibi ni\u015fastan\u0131n \u00f6zelliklerini daha kolay\/zor \u00e7\u00f6z\u00fcnmesi y\u00f6n\u00fcnde de\u011fi\u015ftirmektedir. Ayr\u0131ca, pi\u015firme i\u015flemi s\u0131ras\u0131nda besinin i\u00e7 yap\u0131s\u0131nda meydana gelen de\u011fi\u015fiklikler enzimlerin ni\u015fasta \u00fczerine etkilerini zorla\u015ft\u0131rabilir veya kolayla\u015ft\u0131rabilir.<\/p>\n\n\n\n<ul><li><strong>Saklama \u015fekli:<\/strong> Is\u0131l i\u015flemler sonras\u0131 pi\u015fmi\u015f depolanan besinlerdeki ni\u015fastan\u0131n sindirilebilirli\u011fi \u00f6nemli \u00f6l\u00e7\u00fcde etkilenir. So\u011futma ve depolama s\u0131ras\u0131nda meydana gelen olaylar, diren\u00e7li ni\u015fasta i\u00e7eri\u011fini artt\u0131r\u0131r ve glisemik indeksi azalt\u0131r.<\/li><li><strong>\u00c7e\u015fit:<\/strong> Beyaz pirincin GI de\u011feri esmer pirin\u00e7ten daha y\u00fcksektir.<\/li><\/ul>\n\n\n\n<p>Beyaz ekme\u011fin GI de\u011feri tam tah\u0131ll\u0131 ekmekten daha y\u00fcksektir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>KAYNAK\u00c7A<\/strong><\/h3>\n\n\n\n<ul><li>Vishnupriya Gourineni\u00a0ve ark., Glycemic Index of Slowly Digestible Carbohydrate Alone and in Powdered Drink-Mix, 2019<\/li><li>G\u00fcler, M. S., Bilici, S.,The Effects Of Content, Processing And Cooking Methods Of Food On The Glycemic Index, 2017<\/li><li>M\u0131zrak, G., Ziraat M\u00fchendisli\u011fi, Glisemik \u0130ndeks, Glisemik Y\u00fck, Sa\u011flikli Beslenme Ve Spor, 2016, Say\u0131 363<\/li><li>Topta\u015f B\u0131y\u0131kl\u0131 E, B\u0131y\u0131kl\u0131 AE, Akbulut G. Glisemik \u0130ndeks, Glisemik Y\u00fck ve Kanser. Bes Diy Der [Internet]. 18 Haziran 2018 [a.yer 24 Ekim 2021];45(1):70-6<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Glisemik \u0130ndeks nedir? G\u0131dalardaki mevcut karbonhidrat\u0131n e\u015fit a\u011f\u0131rl\u0131ktaki glikoza g\u00f6re kan \u015fekerini ne \u00f6l\u00e7\u00fcde y\u00fckseltti\u011finin g\u00f6stergesi glisemiks indeks olarak kavramsalla\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r.Yani glisemik indeks, karbonhidrat kalitesinin \u00f6l\u00e7\u00fclerinden biri olarak kabul edilir. Yap\u0131lan ara\u015ft\u0131rmalarla, d\u00fc\u015f\u00fck glisemik indeksli besinlerin&nbsp; diyabet&nbsp; ba\u015fta olmak&nbsp; \u00fczere kanser, kalp-damar&nbsp; hastal\u0131klar\u0131&nbsp; gibi&nbsp; hastal\u0131klarda etkili oldu\u011fu, d\u00fc\u015f\u00fck glisemik indeksli diyetlerle bu hastal\u0131klara fayda sa\u011flanabilece\u011fi belirlenmi\u015ftir. 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