{"id":54695,"date":"2023-02-25T08:00:00","date_gmt":"2023-02-25T05:00:00","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=54695"},"modified":"2024-09-16T15:46:09","modified_gmt":"2024-09-16T12:46:09","slug":"elma-kac-kalori-tig-gibi-incelten-elmanin-besin-degeri-ne-zayiflamaya-faydalari-nelerdir","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/elma-kac-kalori-tig-gibi-incelten-elmanin-besin-degeri-ne-zayiflamaya-faydalari-nelerdir\/","title":{"rendered":"Elma ka\u00e7 kalori? T\u0131\u011f gibi incelten elman\u0131n besin de\u011feri ne? Zay\u0131flamaya faydalar\u0131 nelerdir?"},"content":{"rendered":"<p>Elma d\u00fc\u015f\u00fck kalorili, lif ve antioksidan a\u00e7\u0131s\u0131ndan zengin faydal\u0131 bir besindir. Cildi g\u00fczelle\u015ftirir, kanseri \u00f6nler, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirir, kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr\u2026 Elman\u0131n bir di\u011fer \u00f6nemli faydas\u0131 da zay\u0131flamaya yard\u0131mc\u0131 olmas\u0131d\u0131r. Diyetisyenlerin diyet listelerinde s\u0131k\u00e7a yer verdi\u011fi elma ka\u00e7 kalori? \u0130\u015fte elma cinsleri ve kalorileri:<\/p>\n<p>Formuna dikkat eden, daima fit ve sa\u011fl\u0131kl\u0131 kalmak isteyen ki\u015filer do\u011fal olarak yiyeceklerin kalorilerini merak eder, g&uuml;nl&uuml;k kalori ihtiyac\u0131n\u0131 a\u015fmamaya &ouml;zen g&ouml;sterir. Kad\u0131nlarda g&uuml;nl&uuml;k kalori ihtiyac\u0131 ortalama 1800-2000 iken erkeklerde ise bu oran 2200-2500&rsquo;d&uuml;r. Zay\u0131f ve fit kalman\u0131n bir di\u011fer s\u0131rr\u0131 da kilo vermekte etkili olan besinleri diyet listesine eklemektir. Elma da bu yiyeceklerin en pop&uuml;lerindendir. <strong>K\u0131rm\u0131z\u0131, sar\u0131s\u0131, ye\u015fili her &ccedil;e\u015fit elma zengin lif i&ccedil;eri\u011fi ile doyurucudur, uzun s&uuml;re tok tutucu ve ba\u011f\u0131rsaklar\u0131 &ccedil;al\u0131\u015ft\u0131r\u0131c\u0131d\u0131r, ideal kilonuza ula\u015fman\u0131z\u0131 sa\u011flar. 5 g&uuml;nde 5 kilo verdiren elma diyetine ge&ccedil;meden &ouml;nce elman\u0131n kalorisine ve besin de\u011ferlerine de\u011finelim:<\/strong><\/p>\n<p><strong><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/static.mavikadin.com\/images\/haberler\/23-02\/25\/elma-besin-degerii.jpg\" alt=\"\" title=\"\"><\/strong><\/p>\n<h3><strong>ELMA KA&Ccedil; KALOR\u0130?<\/strong><\/h3>\n<p><strong>K\u0131rm\u0131z\u0131 ve ye\u015fil elman\u0131n kalorisi \u015f&ouml;yledir:<\/strong><\/p>\n<ul>\n<li>1 adet k&uuml;&ccedil;&uuml;k boy elma 47 kalori<\/li>\n<li><strong>1 adet orta boy <a href=\"..\/..\/..\/elma-hangi-mevsimin-meyvesidir-hangi-ayda-toplanir\" target=\"_blank\" rel=\"nofollow noopener\">elma<\/a> 52 kalori<\/strong><\/li>\n<li>1 adet b&uuml;y&uuml;k boy elma (150 gr) 78 kalori<\/li>\n<li><strong>1 b&uuml;y&uuml;k dilim elma 16 kalori<\/strong><\/li>\n<li>1 orta dilim elma 10 kaloridir.<\/li>\n<\/ul>\n<p><strong>Sar\u0131 elman\u0131n kalorisi:<\/strong><\/p>\n<ul>\n<li>1 adet sar\u0131 elma 77 kalori<\/li>\n<li>100 gram sar\u0131 elma 57 kalori<\/li>\n<\/ul>\n<p><strong>Elma kurusunun kalorisi:<\/strong><\/p>\n<ul>\n<li>1 dilim elma kurusu 15 kalori<\/li>\n<li>100 gram elma kurusu 209 kalori<\/li>\n<\/ul>\n<p><strong>Elma suyunun kalorisi:<\/strong><\/p>\n<ul>\n<li>1 su barda\u011f\u0131 elma suyu 98 kalori<\/li>\n<li>1 k&uuml;&ccedil;&uuml;k bardak elma suyu 49 kalori<\/li>\n<\/ul>\n<h3><strong><img decoding=\"async\" src=\"https:\/\/static.mavikadin.com\/images\/haberler\/23-02\/24\/elma-kac-kalori-4.jpg\" alt=\"\" title=\"\"><\/strong><\/h3>\n<h3><strong>ELMANIN ZAYIFLAMAYA FAYDALARI NELERD\u0130R?<\/strong><\/h3>\n<p><strong>Yap\u0131lan ara\u015ft\u0131rmalar elman\u0131n zay\u0131flamaya yard\u0131mc\u0131 besinler aras\u0131nda oldu\u011funu g&ouml;steriyor.<\/strong> 124.086 yeti\u015fkin &uuml;zerinde yap\u0131lan 4 y\u0131ll\u0131k bir &ccedil;al\u0131\u015fmada, elma gibi lif ve antioksidan a&ccedil;\u0131s\u0131ndan zengin meyveler t&uuml;ketmenin zay\u0131flamaya yard\u0131mc\u0131 oldu\u011fu tespit edildi. Yap\u0131lan &ccedil;al\u0131\u015fmada elma yiyenler ortalama 560 gr. verdikleri g&ouml;r&uuml;ld&uuml;.<\/p>\n<p>Elma &ouml;zellikle kuersetin ad\u0131 verilen ve v&uuml;cuttaki iltihaplanmay\u0131 azaltabilen bir antioksidan a&ccedil;\u0131s\u0131ndan zengindir. V&uuml;cutta iltihab\u0131n azalmas\u0131 dolayl\u0131 olarak da olsa zay\u0131flamaya katk\u0131da bulunur.<\/p>\n<p><strong>Orta boy bir elma genellikle porsiyon ba\u015f\u0131na 100&#8217;den az kaloriye sahiptir. <\/strong>Elma, d&uuml;\u015f&uuml;k kalorisi ile sizi bir sonraki &ouml;\u011f&uuml;ne kadar tok tutmak i&ccedil;in harika bir at\u0131\u015ft\u0131rmal\u0131kt\u0131r.<\/p>\n<p>D&uuml;nya &ccedil;ap\u0131nda yeti\u015ftirilen 7.500&#8217;den fazla elma &ccedil;e\u015fidi vard\u0131r. Bu &ccedil;e\u015fitlilik zevkinize uygun elma se&ccedil;imini kolayla\u015ft\u0131r\u0131r, tatl\u0131 ihtiyac\u0131n\u0131 d&uuml;\u015f&uuml;k kalori ile gidermek i&ccedil;in size g&uuml;zel bir se&ccedil;enek sunar.<\/p>\n<p>D&uuml;\u015f&uuml;k indeksli besinler kan \u015fekerini dengeler, a&ccedil;l\u0131k krizlerini &ouml;nler. Elma d&uuml;\u015f&uuml;k bir glisemik indekse sahiptir, glisemik indeks skor derecesi 36 civar\u0131ndad\u0131r ve bu nedenle <a href=\"..\/..\/..\/glisemik-indeks-nedir-sebzeler-meyveler-icecekler-besinlerin-glisemik-degerleri\" target=\"_blank\" rel=\"dofollow noopener\">glisemik indeks<\/a>i 100 olan \u015fekere k\u0131yasla glukoz seviyelerini &ouml;nemli &ouml;l&ccedil;&uuml;de etkilemez. Elman\u0131n d&uuml;\u015f&uuml;k glisemik indekse sahip olmas\u0131n\u0131 sa\u011flayan iki bile\u015feni vard\u0131r: lif ve polifenoller. Lif, ba\u011f\u0131rsaklarda glikoz emilimini geciktirir. Elmadaki polifenoller ise ins&uuml;lin direncini azaltabilir. Elma ayr\u0131ca pektin ad\u0131 verilen &ccedil;&ouml;z&uuml;n&uuml;r bir lif kayna\u011f\u0131d\u0131r . Bu lif ba\u011f\u0131rsakta jelatinimsi hale gelir ve <a href=\"..\/..\/..\/bagirsak-usutmesine-ne-iyi-gelir-nasil-gecer-evde-4-dogal-cozum\" target=\"_blank\" rel=\"dofollow noopener\">ba\u011f\u0131rsak<\/a>larda ya\u011f ve karbonhidrat emilimini geciktirebilir. B&ouml;ylece kardiyovask&uuml;ler hastal\u0131k ve diyabet riskini azaltabilir.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/static.mavikadin.com\/images\/haberler\/23-02\/24\/elma-kac-kalori-5.jpg\" alt=\"\" title=\"\"><\/p>\n<h3><strong>5 G&Uuml;NDE 5 K\u0130LO VERD\u0130REN ELMA D\u0130YET\u0130 NASIL YAPILIR?<\/strong><\/h3>\n<p><strong>1.G&Uuml;N<\/strong><\/p>\n<ul>\n<li>Ac\u0131kt\u0131k&ccedil;a, doyana kadar sadece elma yemeniz ve g&uuml;n boyu 10-12 bardak su i&ccedil;meniz gerekir.<\/li>\n<\/ul>\n<p><strong>2.G&Uuml;N<\/strong><\/p>\n<ul>\n<li><strong>Kahvalt\u0131:<\/strong> Doyana kadar elma<\/li>\n<li><strong>&Ouml;\u011fle yeme\u011fi:<\/strong> <a href=\"..\/..\/..\/limonun-saca-9-faydasi-saclari-uzatiyor-saca-parlaklik-kazandiriyor\" target=\"_blank\" rel=\"dofollow noopener\">Limon<\/a> veya sirke ile soslanm\u0131\u015f ye\u015fil salata ve biraz s&uuml;zme peynir<\/li>\n<li><strong>Ak\u015fam yeme\u011fi:<\/strong> Doyana kadar elma<\/li>\n<\/ul>\n<p><strong>3.G&Uuml;N<\/strong><\/p>\n<ul>\n<li><strong>Kahvalt\u0131:<\/strong> Kepekli bir dilim ekmek, 1 par&ccedil;a tavuk veya et ve bir elma<\/li>\n<li><strong>&Ouml;\u011fle yeme\u011fi: <\/strong>1 adet salatal\u0131k, havu&ccedil; ve kerevizden olu\u015fan salata<\/li>\n<li><strong>Ak\u015fam yeme\u011fi:<\/strong> Doyana kadar elma<\/li>\n<\/ul>\n<p><strong>4.G&Uuml;N<\/strong><\/p>\n<ul>\n<li><strong>Kahvalt\u0131:<\/strong> Kepekli bir dilim ekmek, 1 par&ccedil;a tavuk veya et ve bir elma<\/li>\n<li><strong>&Ouml;\u011fle yeme\u011fi:<\/strong> Sebze salatas\u0131 ve 100 gr bal\u0131k<\/li>\n<li><strong>Ak\u015fam yeme\u011fi:<\/strong>1 su barda\u011f\u0131 ya\u011fs\u0131z s&uuml;t ve 1 yemek ka\u015f\u0131\u011f\u0131 yulaf\u0131 ak\u015famdan suda b\u0131rak\u0131n, suyu s&uuml;z&uuml;p, yulaflar\u0131 s&uuml;tle kar\u0131\u015ft\u0131r\u0131p t&uuml;ketin<\/li>\n<\/ul>\n<p><strong>5.G&Uuml;N<\/strong><\/p>\n<ul>\n<li><strong>Kahvalt\u0131: <\/strong>1 elma, 1 pi\u015fmi\u015f yumurta ve 1 dilim kepekli ekmek<\/li>\n<li><strong>&Ouml;\u011fle yeme\u011fi: <\/strong>Bir kase salata, 1 par&ccedil;a \u0131zgara tavuk<\/li>\n<li><strong>Ak\u015fam yeme\u011fi:<\/strong> Doyana kadar elma<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Elma d\u00fc\u015f\u00fck kalorili, lif ve antioksidan a\u00e7\u0131s\u0131ndan zengin faydal\u0131 bir besindir. Cildi g\u00fczelle\u015ftirir, kanseri \u00f6nler, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirir, kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr\u2026 Elman\u0131n bir di\u011fer \u00f6nemli faydas\u0131 da zay\u0131flamaya yard\u0131mc\u0131 olmas\u0131d\u0131r. Diyetisyenlerin diyet listelerinde s\u0131k\u00e7a yer verdi\u011fi elma ka\u00e7 kalori? \u0130\u015fte elma cinsleri ve kalorileri: Formuna dikkat eden, daima fit ve sa\u011fl\u0131kl\u0131 kalmak isteyen ki\u015filer do\u011fal olarak yiyeceklerin [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":54694,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[34100,42221,42220,10730,176],"class_list":["post-54695","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-besin-degeri","tag-elma-diyeti","tag-elma-kalori","tag-saglikli-beslenme","tag-zayiflama"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/54695"}],"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=54695"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/54695\/revisions"}],"predecessor-version":[{"id":54696,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/54695\/revisions\/54696"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/54694"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=54695"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=54695"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=54695"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}