{"id":118173,"date":"2016-07-19T04:32:12","date_gmt":"2016-07-19T01:32:12","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=118173"},"modified":"2025-01-11T19:38:33","modified_gmt":"2025-01-11T16:38:33","slug":"suzme-yogurt-kilo-aldirirmi-kac-kalori-ve-suzme-yogurdun-faydalari","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/suzme-yogurt-kilo-aldirirmi-kac-kalori-ve-suzme-yogurdun-faydalari\/","title":{"rendered":"S\u00fczme yo\u011furt kilo ald\u0131r\u0131r m\u0131? S\u00fczme yo\u011furt ka\u00e7 kalori ve faydalar\u0131 nelerdir?"},"content":{"rendered":"

S\u00fczme yo\u011furt, yo\u011furdun bez torbalara konularak suyunun s\u00fcz\u00fclmesi sonucu geride kalan, koyu k\u0131vaml\u0131 yo\u011furda denir. Bu yo\u011furt t\u00fcr\u00fc kalsiyum, protein, riboflavin, vitamin B-12, fosfor, potasyum gibi \u00e7e\u015fitli vitamin ve mineraller a\u00e7\u0131s\u0131ndan harika bir yiyecektir. Ohio State \u00dcniversitesi’nden beslenme uzman\u0131 Julie Kennel Shertzer s\u00fczme yo\u011furdun normal yo\u011furttan daha besleyici oldu\u011funu bildiriyor.<\/p>\n

MARKALARA G\u00d6RE S\u00dcZME YO\u011eURTLARIN KALOR\u0130LER\u0130 KA\u00c7TIR?<\/h3>\n

100 gram s\u00fczme yo\u011furt kalori cetveli
\nS\u00fczme yo\u011furt tam ya\u011fl\u0131 124 kalori
\nS\u00fczme yo\u011furt az ya\u011fl\u0131 65 kalori
\nS\u00fcta\u015f marka s\u00fczme yo\u011furt 87 kalori
\nEker marka s\u00fczme yo\u011furt 105 kalori
\nMuratbey marka s\u00fczme yo\u011furt 132 kalori
\nEker marka ball\u0131 s\u00fczme yo\u011furt 127 kalori
\nP\u0131nar s\u00fczme yo\u011furt 83 kalori<\/p>\n

\"\"<\/p>\n

\n

S\u00dcZME YO\u011eURT K\u0130LO ALDIRIR MI?<\/h3>\n

S\u00fczme yo\u011furt normal yo\u011furdun neredeyse iki kat\u0131 protein i\u00e7eri\u011fine sahiptir.\u00a01 su barda\u011f\u0131 normal yo\u011furdun protein miktar\u0131 13 gram iken s\u00fczme yo\u011furtta bu miktar 25 gramd\u0131r ve 2000 kalorilik diyetin protein ihtiyac\u0131n\u0131n %50\u2019sini kar\u015f\u0131lar. Protein v\u00fccudumuzun sa\u011fl\u0131kl\u0131 i\u015fleyi\u015fi i\u00e7in \u00e7ok \u00f6nemli bir mineraldir. Protein h\u00fccreleri onar\u0131r, enfeksiyonla sava\u015fmak i\u00e7in antikor \u00fcretir, sinir ve kaslar\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 koordine eder, bu mineralin v\u00fccuda say\u0131s\u0131z faydas\u0131 vard\u0131r. Yap\u0131lan bilimsel ara\u015ft\u0131rmalar y\u00fcksek proteinli g\u0131dalarla beslenmenin ki\u015fiyi uzun s\u00fcre tok tuttu\u011funu, ac\u0131kmay\u0131 \u00f6nledi\u011fini ve kilo vermeyi kolayla\u015ft\u0131rd\u0131\u011f\u0131n\u0131 bildiriyor. S\u00fczme yo\u011furt uzun s\u00fcre tok durman\u0131za yard\u0131mc\u0131 olup kilo ald\u0131rmaz, aksine zay\u0131flamaya yard\u0131mc\u0131 olur. G\u00fcnl\u00fck kalori ihtiyac\u0131 kad\u0131nlarda 1800-2000, erkeklerde 2200-2400 oldu\u011fu d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde s\u00fczme yo\u011furdun d\u00fc\u015f\u00fck kalorili bir besin oldu\u011fu s\u00f6ylenebilir.<\/p>\n

S\u00fczme yo\u011furdun sindirimi kolayd\u0131r, bu yo\u011furt t\u00fcr\u00fc normal yo\u011furttan daha az karbonhidrat i\u00e7erdi\u011finden, laktoz miktar\u0131 normal yo\u011furttan daha az oldu\u011fu i\u00e7in \u00f6zellikle laktoz intolerans\u0131 olan ki\u015filer taraf\u0131ndan g\u00fcvenle t\u00fcketilebilir.<\/p>\n

D\u00fc\u015f\u00fck karbonhidrat diyeti yap\u0131yorsan\u0131z yahut diyabet hastal\u0131\u011f\u0131 gibi karbonhidrata hassasiyet s\u00f6z konusuysa, s\u00fczme yo\u011furt tam da sizin i\u00e7in ideal bir yiyecektir. Normal yo\u011furt su barda\u011f\u0131 ba\u015f\u0131na 15-17 gram karbonhidrat i\u00e7erirken, ayn\u0131 miktar s\u00fczme yo\u011furdun karbonhidrat oran\u0131 ise yaln\u0131zca 9 gramd\u0131r.<\/p>\n

\"\"<\/p>\n

\n

1 su barda\u011f\u0131 s\u00fczme yo\u011furtta 264 mg kalsiyum bulunur ki bu rakam 2000 kalorilik diyetin kalsiyum ihtiyac\u0131n\u0131n %26’s\u0131na tekab\u00fcl eder. Kalsiyum kemik ve di\u015flerin en \u00f6nemli yap\u0131sal bile\u015fenlerindedir. Ayr\u0131ca kan bas\u0131nc\u0131n\u0131n d\u00fczenlenmesi ve kas kas\u0131lmas\u0131na yard\u0131mc\u0131 olmak gibi \u00e7e\u015fitli g\u00f6revleri de vard\u0131r.<\/p>\n

S\u00fczme yo\u011furt normal yo\u011furttan daha konsantre k\u0131vamda oldu\u011fu i\u00e7in probiyotikler olarak adland\u0131r\u0131lan yararl\u0131 bakterilerden daha y\u00fcksek miktarda i\u00e7erir. Yap\u0131lan bilimsel ara\u015ft\u0131rmalar probiyotiklerin ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirmekte \u00f6nemli rol oynad\u0131\u011f\u0131n\u0131 g\u00f6steriyor.<\/p>\n

S\u00fczme yo\u011furt \u00f6nemli miktarda vitamin ve mineral i\u00e7erir. S\u00fczme yo\u011furt riboflavin, vitamin B-12, B-6 vitamini, tiamin ve pantotenik asit gibi B vitaminlerinden olu\u015fur ki, bu vitaminlerin n\u00f6rolojik, ba\u011f\u0131\u015f\u0131kl\u0131k ve kardiyovask\u00fcler sistemde \u00f6nemli roller vard\u0131r. S\u00fczme yo\u011furdun \u00fczerine meyve yahut yulaf kat\u0131p t\u00fcketerek onu daha besleyici hale getirebilirsiniz.<\/p>\n

Sindirim sistemimizde yararl\u0131 ve zararl\u0131 olmak \u00fczere \u00e7e\u015fitli bakteriler bulunur. S\u00fczme yo\u011furt t\u00fcketimi iyi bakterilerilerin oran\u0131n\u0131 art\u0131r\u0131r. Ne kadar iyi bakteri,\u00a0o kadar sa\u011fl\u0131kl\u0131 bir sindirim sistemi demektir.<\/p>\n

S\u00fczme yo\u011furt magnezyum, kalsiyum ve potasyum gibi \u00f6nemli mineral i\u00e7erikleriyle tansiyonu kontrol alt\u0131na al\u0131p, sizi y\u00fcksek tansiyondan korur.<\/p>\n","protected":false},"excerpt":{"rendered":"

S\u00fczme yo\u011furt, yo\u011furdun bez torbalara konularak suyunun s\u00fcz\u00fclmesi sonucu geride kalan, koyu k\u0131vaml\u0131 yo\u011furda denir.<\/p>\n","protected":false},"author":30,"featured_media":120163,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[349,7750,7752,127,7751],"class_list":["post-118173","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-kalori","tag-suzme-yogurt","tag-suzme-yogurt-faydalari","tag-yogurt","tag-yogurtdiyet"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/118173"}],"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=118173"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/118173\/revisions"}],"predecessor-version":[{"id":120166,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/118173\/revisions\/120166"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/120163"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=118173"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=118173"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=118173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}