{"id":65071,"date":"2023-12-12T12:55:00","date_gmt":"2023-12-12T09:55:00","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=65071"},"modified":"2024-09-16T22:59:21","modified_gmt":"2024-09-16T19:59:21","slug":"rokanin-kalorisi-besin-degeri-ve-sagliga-faydalari","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/rokanin-kalorisi-besin-degeri-ve-sagliga-faydalari\/","title":{"rendered":"Rokan\u0131n kalorisi, besin de\u011feri ve sa\u011fl\u0131\u011fa faydalar\u0131"},"content":{"rendered":"<p>Roka, d\u00f6rt mevsim boyunca yeti\u015fen, v\u00fccuda en faydal\u0131 sebzelerden. Salatalara kat\u0131labiliyor, yo\u011furda do\u011fran\u0131p servis edilebiliyor hatta rokadan yemek de yap\u0131labiliyor. Bu kadar \u00e7ok t\u00fcketilen ve \u00e7ok y\u00f6nl\u00fc olan sebzenin kalorisi de merak ediliyor. Peki roka ka\u00e7 kalori? Kilo ald\u0131r\u0131r m\u0131? Diyette yenir mi? \u0130\u015fte ayr\u0131nt\u0131lar:<\/p>\n<p>Roka, kalsiyum, fosfor, potasyum, magnezyum, folat gibi besin de\u011feri y&uuml;ksek ancak kalori de\u011feri di\u011fer sebzelerde oldu\u011fu gibi &ccedil;ok d&uuml;\u015f&uuml;k bir g\u0131da. \u0130ki bardak &ccedil;i\u011f roka t&uuml;ketmek, v&uuml;cudun g&uuml;nl&uuml;k A vitamini ihtiyac\u0131n\u0131n %20&#8217;sini, K vitamini ihtiyac\u0131n\u0131n %50&#8217;sini ve C vitamini, folat ve kalsiyumun her birinin %8&#8217;ini kar\u015f\u0131lamaya yard\u0131mc\u0131 oluyor. Rokan\u0131n besin de\u011feri kadar kalorisi de vatanda\u015flar taraf\u0131ndan &ccedil;ok ara\u015ft\u0131r\u0131l\u0131yor, &ouml;\u011frenilmek isteniyor. Rokan\u0131n kalorisi \u015f&ouml;yledir:<\/p>\n<h3>ROKA KA&Ccedil; KALOR\u0130?<\/h3>\n<p><strong>FatSecret&rsquo;da 100 gram rokan\u0131n 25 kalori oldu\u011fu yaz\u0131yor. <\/strong>100 gram rokada 0.66gr ya\u011f, 3.65 gr. karbonhidrat ve 2.58 gram da protein yer al\u0131yor. Roka yapraklar\u0131 beta-karoten, C vitamini, folat ve magnezyum gibi besinler a&ccedil;\u0131s\u0131ndan zengindir.<\/p>\n<p><a href=\"https:\/\/www.fatsecret.co.za\/calories-nutrition\/generic\/rocket?portionid=59709&amp;portionamount=100.000&amp;frc=True\" target=\"_blank\" rel=\"nofollow noopener\">FatSecret&rsquo;a g&ouml;re rokan\u0131n kalorisi \u015f&ouml;yledir<\/a>:<\/p>\n<ul>\n<li>1 yaprak roka s\u0131f\u0131r kaloridir.<\/li>\n<li>Yar\u0131m su barda\u011f\u0131 roka 2 kaloridir.<\/li>\n<li>Yar\u0131m kilo roka ise 113 kalori i&ccedil;eriyor.<\/li>\n<\/ul>\n<h3>ROKA ZAYIFLATIR MI? D\u0130YETTE YEN\u0130R M\u0130?<\/h3>\n<p>Diyetisyen Tu\u011fba Yaprak kendi ki\u015fisel web sitesinde rokan\u0131n zay\u0131flamaya yard\u0131mc\u0131 olup olmad\u0131\u011f\u0131 ile ilgili \u015funlara de\u011findi:<\/p>\n<p>Roka, lif ve karbonhidrat i&ccedil;eri\u011fi sayesinde kilo vermeye yard\u0131mc\u0131 olur. Kilo ald\u0131rmad\u0131\u011f\u0131ndan salatalarda ve yemeklerde g&uuml;venle t&uuml;ketilebilir.<\/p>\n<p>Y&uuml;ksek besin i&ccedil;eri\u011fi d&uuml;\u015f&uuml;k kalorisiyle diyet yapanlar i&ccedil;in de ideal sebzelerdendir.<\/p>\n<h3>ROKANIN SA\u011eLI\u011eA FAYDALARI NELERD\u0130R?<\/h3>\n<p>Rokada yer alan besinler v&uuml;cudun kardiyovask&uuml;ler, sinir ve sindirim sistemlerinin d&uuml;zg&uuml;n &ccedil;al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olur ve ayr\u0131ca sa\u011fl\u0131k a&ccedil;\u0131s\u0131ndan ba\u015fka faydalar da sa\u011flar. Diyetisyen Tu\u011fba Yaprak tugbayaprak web sitesinde rokan\u0131n faydalar\u0131n\u0131 \u015f&ouml;yle s\u0131ralad\u0131:<\/p>\n<ul>\n<li>C vitamini, K vitamini ve folat i&ccedil;eri\u011fi sayesinde kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekler, kardiyovask&uuml;ler hastal\u0131k riskini azalt\u0131r.<\/li>\n<li><strong>Rokada yer alan Lutein ve zeaksantin g&ouml;z kusurlar\u0131n\u0131 &ouml;nler, g&ouml;rme sa\u011fl\u0131\u011f\u0131na iyi gelir.<\/strong><\/li>\n<li>DNA&rsquo;y\u0131 hasardan koruyarak kanseri &ouml;nler.<\/li>\n<li><strong>\u0130&ccedil;eri\u011findeki demir, folat, kalsiyum, protein, A, B ve C vitaminleri, magnezyum ve &ccedil;inko sayesinde gebe kad\u0131nlar i&ccedil;in de &ccedil;ok faydal\u0131d\u0131r.<\/strong><\/li>\n<li>Rokan\u0131n y&uuml;ksek lif i&ccedil;eri\u011fi ba\u011f\u0131rsak astar\u0131, kolonu ve di\u011fer sindirim sistemlerini d&uuml;zenlemeye ve korumaya yard\u0131mc\u0131 olur.<\/li>\n<li><strong>Potasyum a&ccedil;\u0131s\u0131ndan zengin &ouml;zleriyle y&uuml;ksek tansiyonu d&uuml;\u015f&uuml;r&uuml;r.<\/strong><\/li>\n<\/ul>\n<h3><strong><img decoding=\"async\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/haberler\/23-12\/12\/roka-kac-kalori-4.jpg\" alt=\"\" title=\"\"><\/strong><\/h3>\n<h3>ROKA&rsquo;NIN BES\u0130N DE\u011eER\u0130<\/h3>\n<p>USDA&rsquo;ya g&ouml;re yar\u0131m fincan roka (10 gr) 2,5 kalori, 0,3 gr protein, 0,4 gr karbonhidrat ve 0,1 gr ya\u011f i&ccedil;eriyor. Roka m&uuml;kemmel bir C vitamini ve K vitamini kayna\u011f\u0131d\u0131r. USDA&rsquo;ya g&ouml;re 100 gram rokan\u0131n besin de\u011feri \u015f&ouml;yledir:<\/p>\n<ul>\n<li>Kalori: 25<\/li>\n<li><strong>Ya\u011f: 0.66 gr<\/strong><\/li>\n<li>Sodyum: 27 mg<\/li>\n<li><strong>Karbonhidratlar: 3.65 gr<\/strong><\/li>\n<li>Lif:1.6 gr<\/li>\n<li><strong>\u015eeker: 2.05 gr<\/strong><\/li>\n<li>Kalsiyum: 160 mg<\/li>\n<li><strong>Magnezyum: 47 mg<\/strong><\/li>\n<li>Potasyum: 369 mg<\/li>\n<li><strong>Fosfor: 52 mg<\/strong><\/li>\n<li>Folat:97 mg<\/li>\n<li><strong>Protein: 2.58 gr<\/strong><\/li>\n<\/ul>\n<p>Not: Bu i&ccedil;erik bilgilendirme ama&ccedil;l\u0131d\u0131r ve yay\u0131nland\u0131\u011f\u0131 tarihten &ouml;nceki bilimsel ara\u015ft\u0131rmalara ya da uzman g&ouml;r&uuml;\u015flerine dayanmaktad\u0131r. Tan\u0131 ve tedavi i&ccedil;in mutlaka doktora ba\u015fvurulmal\u0131d\u0131r.<\/p>\n<p><strong><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Roka, d\u00f6rt mevsim boyunca yeti\u015fen, v\u00fccuda en faydal\u0131 sebzelerden. Salatalara kat\u0131labiliyor, yo\u011furda do\u011fran\u0131p servis edilebiliyor hatta rokadan yemek de yap\u0131labiliyor. Bu kadar \u00e7ok t\u00fcketilen ve \u00e7ok y\u00f6nl\u00fc olan sebzenin kalorisi de merak ediliyor. Peki roka ka\u00e7 kalori? Kilo ald\u0131r\u0131r m\u0131? Diyette yenir mi? \u0130\u015fte ayr\u0131nt\u0131lar: Roka, kalsiyum, fosfor, potasyum, magnezyum, folat gibi besin de\u011feri y&uuml;ksek [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":65070,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[234,47127,31834,47128,10730],"class_list":["post-65071","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-detok","tag-roka","tag-roka-faydalari","tag-roka-kalorisi","tag-saglikli-beslenme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/65071"}],"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=65071"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/65071\/revisions"}],"predecessor-version":[{"id":65072,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/65071\/revisions\/65072"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/65070"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=65071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=65071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=65071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}