{"id":114970,"date":"2020-03-06T22:28:42","date_gmt":"2020-03-06T19:28:42","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=114970"},"modified":"2025-01-03T22:08:14","modified_gmt":"2025-01-03T19:08:14","slug":"1-adet-haslama-ve-kizartma-icli-kofte-kac-kalori-yapar","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/1-adet-haslama-ve-kizartma-icli-kofte-kac-kalori-yapar\/","title":{"rendered":"1 adet ha\u015flama veya k\u0131zartma i\u00e7li k\u00f6ftede ka\u00e7 kalori vard\u0131r?"},"content":{"rendered":"

\u0130\u00e7li k\u00f6fte, en g\u00fczel y\u00f6resel lezzetlerimizden biridir ve bazen k\u0131zart\u0131larak bazen de ha\u015flanarak t\u00fcketilmektedir. D\u0131\u015f k\u0131sm\u0131 bulgur, k\u0131yma, sal\u00e7a ve irmikten meydana gelen bu yeme\u011fin i\u00e7 harc\u0131 ise ceviz, k\u0131yma ve bir\u00e7ok baharat ile haz\u0131rlan\u0131r.<\/p>\n

\u0130\u00c7L\u0130 K\u00d6FTE KA\u00c7 KALOR\u0130 YAPAR?<\/h3>\n

Diyetisyen M\u00fcge \u00c7ak\u0131rkaya anlat\u0131yor;<\/strong><\/p>\n

“\u0130\u00e7li k\u00f6fte; bulgur, sal\u00e7a, et ve \u00e7e\u015fitli baharatlarla yap\u0131lmaktad\u0131r. Kimi zaman f\u0131r\u0131nda, kimi zaman da ha\u015flama veya k\u0131zartma olarak tercih edilmektedir. Ancak k\u0131zart\u0131larak t\u00fcketilmesi asla \u00f6nerilmez. Tepside i\u00e7li k\u00f6fte yapman\u0131z veya ha\u015flayarak t\u00fcketmeniz daha sa\u011fl\u0131kl\u0131d\u0131r. \u0130\u00e7li k\u00f6fte, bol miktarda kalori i\u00e7ermektedir. 1 orta boy i\u00e7li k\u00f6ftede 163 kalori bulunmaktad\u0131r. F\u0131r\u0131nlan\u0131rsa kalori seviyesi y\u00fckselebilir fakat pi\u015firirken fazla ya\u011f kullanmazsan\u0131z tepside i\u00e7li k\u00f6fte yemenizde bir sak\u0131nca yoktur. \u0130\u00e7li k\u00f6fteyi ha\u015flayacaksan\u0131z i\u00e7ine bol ya\u011f koymamal\u0131s\u0131n\u0131z. En g\u00fczeli, ya\u011f eklemeden f\u0131r\u0131nda pi\u015firmenizdir.”<\/p>\n

\u0130\u00e7li k\u00f6fteyi ha\u015flama olarak t\u00fcketirseniz daha az kalori al\u0131rs\u0131n\u0131z. Ancak k\u0131zartma \u015feklinde t\u00fcketmeyi se\u00e7erseniz, alaca\u011f\u0131n\u0131z kalori miktar\u0131 artacakt\u0131r. \u0130\u00e7li k\u00f6fteler k\u0131zar\u0131rken neredeyse t\u00fcm ya\u011f\u0131 i\u00e7inde hapseder ve b\u00f6ylece kalorisi de tavan yapar. 1 tane ha\u015flanm\u0131\u015f i\u00e7li k\u00f6fte yakla\u015f\u0131k 163 kalori i\u00e7erdi\u011fi halde, 1 adet k\u0131zarm\u0131\u015f i\u00e7li k\u00f6fte 350 kalori bar\u0131nd\u0131r\u0131r.<\/p>\n

\"\"<\/p>\n

\u0130\u00c7L\u0130 K\u00d6FTE K\u0130LO ALDIRIR MI?<\/h3>\n

\u0130\u00e7li k\u00f6ftenin temel malzemeleri et, ya\u011f ve bulgurdur. Lakin \u00fcz\u00fclerek s\u00f6ylemeliyiz ki i\u00e7li k\u00f6fte kilolara davetiye \u00e7\u0131karmaktad\u0131r. Bu y\u00fczden i\u00e7li k\u00f6fteyi \u00e7ok sevseniz bile onunla aran\u0131za biraz mesafe koyman\u0131z sizin yarar\u0131n\u0131za olacakt\u0131r. \u0130\u00e7li k\u00f6fteyi k\u0131zartmak yerine ha\u015flamak daha zarars\u0131z olsa da, yerken s\u0131n\u0131r\u0131 a\u015fmamak gerekir. Aksi halde kilo almaya sebep olur.<\/p>\n

\u0130\u00c7L\u0130 K\u00d6FTEN\u0130N SA\u011eLI\u011eA FAYDALARI NELERD\u0130R?<\/h3>\n

Uzman kardiyolog Canan Karatay \u00e7i\u011f k\u00f6fte ve i\u00e7li k\u00f6ftenin son derece \u015fifal\u0131 oldu\u011funu s\u00f6ylemektedir.<\/p>\n

\"\"<\/p>\n

Prof. Dr. Canan Karatay i\u00e7li k\u00f6fte ile ilgili \u015fu bilgileri vermektedir;<\/strong><\/p>\n

“\u0130\u00e7li k\u00f6fte ve \u00e7i\u011f k\u00f6ftenin faydalar\u0131 saymakla bitmez. \u0130\u00e7li k\u00f6fteyi k\u0131zartmak yerine ha\u015flanm\u0131\u015f olarak t\u00fcketmelisiniz. Bu, sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan daha iyidir ve ha\u015flanm\u0131\u015f i\u00e7li k\u00f6fte g\u00f6n\u00fcl rahatl\u0131\u011f\u0131yla yenebilir. \u00c7i\u011f k\u00f6fte de olduk\u00e7a g\u00fcvenli bir \u00fcr\u00fcnd\u00fcr \u00e7\u00fcnk\u00fc kimyasal i\u015flemden ge\u00e7irilmez. \u0130nce bulgur ve baharatlar\u0131n iyice yo\u011frulmas\u0131yla haz\u0131rlanan \u00e7i\u011f k\u00f6fte b\u00fcy\u00fck bir ganimettir. Elaz\u0131\u011f y\u00f6resine \u00f6zg\u00fc olan i\u00e7li k\u00f6ftenin yeri apayr\u0131d\u0131r. D\u0131\u015f taraf\u0131 bulgurdan, i\u00e7 malzemesi ise et, so\u011fan, ceviz ya\u011f\u0131 ve cevizden olu\u015fmaktad\u0131r. Salam, sucuk ve sosis gibi i\u015flenmi\u015f g\u0131dalar\u0131n tehlikeli oldu\u011fu bir ger\u00e7ektir ve herkes bunun fark\u0131nda oldu\u011fu halde o \u00fcr\u00fcnleri yemeye devam ederek kendini riske atmaktad\u0131r. Halbuki \u00e7i\u011f k\u00f6fte ve i\u00e7li k\u00f6fte gibi nimetler varken ne oldu\u011fu belli olmayan yiyecekleri tercih etmek ne kadar \u015fa\u015f\u0131lacak bir durumdur.” Canan Karatay a\u00e7\u0131klamas\u0131n\u0131n devam\u0131nda \u00e7i\u011f k\u00f6fte, lahmacun ve i\u00e7li k\u00f6ftenin iyi bir alternatif oldu\u011funu, past\u0131rma, sosis, sucuk ve salam gibi \u00fcr\u00fcnlerin b\u0131rak\u0131lmas\u0131 gerekti\u011fini aktard\u0131.<\/p>\n

\"\"<\/p>\n

\u0130\u00e7li k\u00f6fte, t\u00fcrl\u00fc t\u00fcrl\u00fc malzemenin bulu\u015ftu\u011fu bir yemektir ve protein, vitamin, mineral gibi ihtiya\u00e7lar\u0131m\u0131z\u0131n bir b\u00f6l\u00fcm\u00fcn\u00fc kar\u015f\u0131lar. As\u0131l faydas\u0131 da i\u00e7indeki k\u0131ymadan gelmektedir. \u0130\u00e7li k\u00f6ftenin yap\u0131m\u0131nda kullan\u0131lan bulgur ise B grubunda yer alan -B12 vitamini d\u0131\u015f\u0131ndaki- b\u00fct\u00fcn vitaminlere sahiptir. Ancak bu bir dezavantaj de\u011fildir \u00e7\u00fcnk\u00fc zaten bulgur ile harmanlanan etin i\u00e7erisinde B12 vitamini vard\u0131r. Yani i\u00e7li k\u00f6fte B vitaminlerinin hepsini ihtiva etmektedir. Ayr\u0131ca bulgurun tokluk hissi verdi\u011fi de bilinmektedir. Lif y\u00f6n\u00fcnden g\u00fc\u00e7l\u00fc olan bulgur, sindirimi kolayla\u015ft\u0131r\u0131r, ba\u011f\u0131rsaklar\u0131 rahatlat\u0131r. \u00d6te yandan B12 vitamini haf\u0131zay\u0131 kuvvetlendirir. Kas yapmak ve haf\u0131zas\u0131n\u0131 geli\u015ftirmek isteyenler bol bol i\u00e7li k\u00f6fte yemelidir. Zira i\u00e7li k\u00f6ftede kullan\u0131lan et, kemiklerin sa\u011fl\u0131\u011f\u0131n\u0131 da korur. V\u00fccudu hastal\u0131klara kar\u015f\u0131 dayan\u0131kl\u0131 bir hale getirir. \u0130\u00e7li k\u00f6ftedeki etin protein seviyesi y\u00fcksektir ve zay\u0131flamay\u0131 kolayla\u015ft\u0131rmaktad\u0131r. \u0130\u00e7li k\u00f6fte doyurucu oldu\u011fundan onu yedikten sonra saatlerce ba\u015fka bir \u015fey yeme ihtiyac\u0131 hissetmezsiniz.<\/p>\n

D\u0130YET YAPANLAR \u0130\u00c7L\u0130 K\u00d6FTE T\u00dcKETEB\u0130L\u0130R M\u0130?<\/h3>\n

\u0130\u00e7li k\u00f6fte, olduk\u00e7a besleyici bir yiyecektir ve \u00e7o\u011fu ki\u015finin favorisidir. Bu sebeple diyete ba\u015flayanlar i\u00e7li k\u00f6fteden vazge\u00e7mek istemez ve bazen “olsa da yesek” diye d\u00fc\u015f\u00fcn\u00fcrler. Fakat az evvel ifade etti\u011fimiz \u00fczere 1 adet i\u00e7li k\u00f6fte, 232 kalori i\u00e7ermektedir. Bu ise az\u0131msanacak bir oran de\u011fildir. O y\u00fczden i\u00e7li k\u00f6fte t\u00fcketirken \u00f6l\u00e7\u00fcl\u00fc olunmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0130\u00e7li k\u00f6fte, en g\u00fczel y\u00f6resel lezzetlerimizden biridir ve bazen k\u0131zart\u0131larak bazen de ha\u015flanarak t\u00fcketilmektedir. D\u0131\u015f k\u0131sm\u0131 bulgur, k\u0131yma, sal\u00e7a ve irmikten meydana gelen bu yeme\u011fin i\u00e7 harc\u0131 ise ceviz, k\u0131yma ve bir\u00e7ok baharat ile haz\u0131rlan\u0131r.<\/p>\n","protected":false},"author":30,"featured_media":116592,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123,1991],"tags":[120,6808,6803,6805,6806,6807,6804],"class_list":["post-114970","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","category-saglik","tag-canan-karatay","tag-canan-karatay-icli-kofte","tag-icli-kofte","tag-icli-kofte-haslama","tag-icli-kofte-kalori","tag-icli-kofte-kizartma","tag-icli-kofte-tarifi"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/114970"}],"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\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=114970"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/114970\/revisions"}],"predecessor-version":[{"id":116594,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/114970\/revisions\/116594"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/116592"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=114970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=114970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=114970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}