İşte insülin direncini kıran 4 pratik diyet tarifi - CNN Türk - Limmonata.com

03.07.2021 – 11:50
 
1200 kalorilik glisemik indeks diyeti
 
Kahvaltı Önce bir bardak ılık su için, Şekersiz çay, 1 dilim yağsız beyaz peynir, 3 yemek kaşığı yulaf ezmesi (1 çay bardağı süt ile), Domates, salatalık (dilediğiniz miktarda).
Ara öğün 1 meyve veya 3 adet kepekli bisküvi.
Öğle 2 yumurta büyüklüğünde tavuk veya hindi eti, 2 dilim tam tahıl ekmeği, 2-3 adet salatalık, 1 domates, 1 su bardağı ayran.
Ara öğün 1 meyve. Akşam 1 kepçe sebze çorbası, 2 köfte, 3 yemek kaşığı etsiz baklagil yemeği, 1 tabak salata, 1 dilim tam tahıl ekmeği.
Ara öğün 1 meyve, 1 su bardağı süt.
 
1400 kalorilik glisemik indeks diyeti
 
Kahvaltı
 Şekersiz 1 su bardağı süt, 1 dilim beyaz peynir, 2 dilim tam tahıl ekmeği, Domates, salatalık (dilediğiniz miktarda).
Ara öğün 1 meyve, Yarım kase yoğurt. Öğle 5 yemek kaşığı etli sebze yemeği, 3 yemek kaşığı kepekli makarna, 1 dilim tam tahıl ekmeği, 1 tabak salata.
Ara öğün 1 meyve, Yarım su bardağı yoğurt. Akşam 90 gram haşlama et, 3 yemek kaşığı zeytinyağlı sebze yemeği, 1 dilim tam tahıl ekmeği.
Ara öğün 1 meyve, 1 dilim tam tahıl ekmeği, 1 dilim beyaz peynir.
1800 kalorilik glisemik indeks diyeti
Kahvaltı Şekersiz çay, 1 yumurta, 1 dilim peynir, 2 dilim tam tahıl ekmeği, 1 meyve.
Ara öğün
1 su bardağı süt, 1 meyve. Öğle 2 köfte kadar ızgara et, 4 yemek kaşığı zeytinyağlı sebze, Salata, 3 yemek kaşığı bulgur pilavı, 2 dilim tam tahıl ekmeği.
Ara öğün 1 dilim peynir, 2 dilim tam tahıl ekmeği, 1 meyve.
Akşam 1 kase çorba, 60 gram etli sebze yemeği, Salata, 2 dilim tam tahıl ekmeği, 1 kase yoğurt. Ara öğün 1meyve, 1 su bardağı süt.
 
2000 kalorilik glisemik indeks diyeti
Kahvaltı 1subardağı şekersiz süt 1adet peynirli tost (tam tahıl ekmeğinden yapılmış) Domates, salatalık (istediğiniz miktarda)
Ara öğün 1 meyve Yarım kase yoğurt Öğle 3 ızgara köfte veya aynı miktarda etli sebze yemeği, 6 yemek kaşığı zeytinyağlı, 6 yemek kaşığı bulgur pilavı veya kepekli pirinç pilavı Salata, 1dilim tam tahıl ekmeği.
Ara öğün 1meyve 1 su bardağı ayran
Akşam Etli sebze yemeği (90 gram etle), 1tabak sebze yemeği, 1 kase çorba, 2 dilim tam tahıl ekmeği, Salata.
Ara öğün 1 su bardağı süt, 2 dilim tam tahıl ekmeği, 1 dilim peynir.
 
Aşağıdaki belirtilerden yakınıyorsanız muhtemelen sizde de insülin direnci var: Tatlı isteğinin artması, Sık acıkma, çabuk sinirlenme, Gece yemeleri, Yemeklerden sonra uyku basması, Halsizlik, Yorgunluk, yorgun uyanma, Konsantrasyon eksikliği, unutkanlık, Giderek artan kilo, bel çevresinin genişlemesi, göbeklenme, Diyet ve egzersize rağmen kilo vermekte zorlanma.
Demirören Tv Holding A.Ş. – CNN ™ CNN Inc. A WarnerMedia Company. All Rights Reserved.

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İşte insülin direncini kıran 4 pratik diyet tarifi – CNN Türk

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