{"id":65335,"date":"2023-12-18T09:25:00","date_gmt":"2023-12-18T06:25:00","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=65335"},"modified":"2024-09-16T23:12:14","modified_gmt":"2024-09-16T20:12:14","slug":"chia-tohumu-kac-kalori-zayiflatir-mi-yoksa-kilo-mu-aldirir","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/chia-tohumu-kac-kalori-zayiflatir-mi-yoksa-kilo-mu-aldirir\/","title":{"rendered":"Chia tohumu ka\u00e7 kalori? Zay\u0131flat\u0131r m\u0131 yoksa kilo mu ald\u0131r\u0131r?"},"content":{"rendered":"<p>Chia tohumlar\u0131 y\u00fcksek lif, protein, sa\u011fl\u0131kl\u0131 ya\u011flar ve antioksidan i\u00e7eri\u011fi sayesinde s\u00fcper g\u0131da olarak adland\u0131r\u0131l\u0131yor. Chia tohumlar\u0131 bu besin \u00f6zellikleriyle tokluk s\u00fcresini uzat\u0131yor, sindirimi yava\u015flat\u0131yor ve gereksiz at\u0131\u015ft\u0131rmalar\u0131 azaltarak kilo kayb\u0131n\u0131 destekliyor. Peki chia tohumu ka\u00e7 kalori?<\/p>\n<p>Salvia hispanica bitkisinden elde edilen Chia tohumlar\u0131, zengin besin profilleri ve kilo kontrol&uuml;ne y&ouml;nelik potansiyel faydalar\u0131 ile son senelerin pop&uuml;ler besinlerinden. Hatta Chia tohumunun zay\u0131flama &uuml;zerine etkisi &ccedil;e\u015fitli ara\u015ft\u0131rmalarda da ispatland\u0131.<\/p>\n<h3>CH\u0130A TOHUMU KA&Ccedil; KALOR\u0130?<\/h3>\n<p><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1100612\/nutrients\" target=\"_blank\" rel=\"nofollow noopener\">The United States Department of Agriculture (USDA)&rsquo;ya g&ouml;re chia tohumunun kalorisi \u015f&ouml;yledir<\/a>:<\/p>\n<p>100 gram chia tohumu 534 kalori i&ccedil;eriyor.<\/p>\n<h3>1 YEMEK KA\u015eI\u011eI VE 2 YEMEK KA\u015eI\u011eI CH\u0130A TOHUMU KA&Ccedil; KALOR\u0130?<\/h3>\n<ul>\n<li>USDA&#8217;ya g&ouml;re 1 yemek ka\u015f\u0131\u011f\u0131 chia tohumu yakla\u015f\u0131k 69 kalori, 2,3 gram protein ve 4,9 gram lif sa\u011fl\u0131yor.<\/li>\n<li>2 yemek ka\u015f\u0131\u011f\u0131 chia tohumu ise 138 kalori i&ccedil;eriyor.<\/li>\n<li>1 TATLI KA\u015eI\u011eI CH\u0130A TOHUMU KA&Ccedil; KALOR\u0130?<\/li>\n<li>1 tatl\u0131 ka\u015f\u0131\u011f\u0131 chia tohumunda 22 kalori bulunuyor.<\/li>\n<\/ul>\n<h3>CH\u0130A TOHUMU ZAYIFLATIR MI?<\/h3>\n<p>Chia tohumlar\u0131n\u0131n kilo verme etkisi &ccedil;e\u015fitli ara\u015ft\u0131rmalarla kan\u0131tland\u0131.<a href=\"https:\/\/e-nrp.org\/DOIx.php?id=10.4162\/nrp.2017.11.5.412\" target=\"_blank\" rel=\"nofollow noopener\">Nutrition Research and Practice&rsquo;de 2017&#8217;de yap\u0131lan k&uuml;&ccedil;&uuml;k bir ara\u015ft\u0131rma, kahvalt\u0131da chia tohumlar\u0131yla kar\u0131\u015ft\u0131r\u0131lm\u0131\u015f yo\u011furt yemenin, chia tohumu olmayan yo\u011furt yiyenlere k\u0131yasla ki\u015finin tokluk hissini art\u0131rd\u0131\u011f\u0131n\u0131, k\u0131sa s&uuml;reli g\u0131da al\u0131mlar\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 buldu.<\/a> Chia tohumlar\u0131 y&uuml;ksek protein ve lif i&ccedil;eri\u011fi sayesinde ki\u015fiyi uzun s&uuml;re tok tutuyor, bu da sizi at\u0131\u015ft\u0131rmalardan ve a\u015f\u0131r\u0131 yemekten al\u0131koyabiliyor. Chia tohumunu, salatalara, smoothie&#8217;lere, yulaflara ve yo\u011furda serperek t&uuml;ketebilirsiniz.<\/p>\n<p><a href=\"http:\/\/www.nutricionhospitalaria.com\/pdf\/8242.pdf\" target=\"_blank\" rel=\"nofollow noopener\">Chia tohumunun zay\u0131flama &uuml;zerinde bir di\u011fer ara\u015ft\u0131rmada, chia tohumlar\u0131n\u0131n tip 2 diyabetli ki\u015filerde kilo kayb\u0131n\u0131 destekleyip desteklemedi\u011fi &ccedil;al\u0131\u015fma konusu oldu<\/a>. &Ccedil;al\u0131\u015fmaya a\u015f\u0131r\u0131 kilolu olan 77 kat\u0131l\u0131mc\u0131 dahil edildi. Kat\u0131l\u0131mc\u0131lar\u0131n t&uuml;m&uuml; 6 ay boyunca kalorisi k\u0131s\u0131tl\u0131 bir diyet uygulad\u0131. Bir grup her g&uuml;n chia tohumu t&uuml;ketirken, di\u011fer grup yulaf kepe\u011fi bazl\u0131 kontrol yeme\u011fi yedi. Chia tohumu t&uuml;ketmeyen kat\u0131l\u0131mc\u0131lar ortalama 0,3 kilogram (kg)zay\u0131flad\u0131. Chia tohumu yiyenler ise ortalama 1,9 kg kilo verdi. Chia grubu ayr\u0131ca kontrol grubuyla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda bel &ccedil;evresinde de &ouml;nemli bir ortalama azalma g&ouml;sterdi.<\/p>\n<h3>CH\u0130A TOHUMU K\u0130LO ALDIRIR MI?<\/h3>\n<p>100 gram chia tohumu 486 kalori i&ccedil;eriyor. Bu nedenle chia tohumunun s\u0131k s\u0131k ve g&uuml;nl&uuml;k kalori ihtiyac\u0131n\u0131 a\u015facak \u015fekilde t&uuml;ketilmesi kilo almaya yol a&ccedil;abiliyor. Ancak makul miktarda chia tohumu yenilmesi de\u011fil kilo almak zay\u0131flamay\u0131 kolayla\u015ft\u0131r\u0131yor.<\/p>\n<p>Chia tohumlar\u0131, iki yemek ka\u015f\u0131\u011f\u0131 ba\u015f\u0131na yakla\u015f\u0131k 10 gram olmak &uuml;zere olduk&ccedil;a y&uuml;ksek lif i&ccedil;eri\u011fine sahiptir. Y&uuml;ksek lif i&ccedil;eri\u011fi sadece sindirime yard\u0131mc\u0131 olmakla kalmaz, ayn\u0131 zamanda tokluk hissine de katk\u0131da bulunur. Bu &ouml;zellik, g&uuml;n boyunca kalori t&uuml;ketimini azaltmaya yard\u0131mc\u0131 olarak kilo kayb\u0131n\u0131 te\u015fvik edebilir. Nutrition Journal&#8217;da 2015 y\u0131l\u0131nda yay\u0131nlanan bir ara\u015ft\u0131rmaya g&ouml;re, y&uuml;ksek lifli g\u0131dalar a&ccedil;\u0131s\u0131ndan zengin bir diyet, kilo kayb\u0131na &ouml;nemli &ouml;l&ccedil;&uuml;de katk\u0131da bulunabilir.<\/p>\n<h3><img decoding=\"async\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/haberler\/23-12\/17\/chia-tohumu-4.jpg\" alt=\"\" title=\"\"><\/h3>\n<h3>CH\u0130A TOHUMU D\u0130YETTE YEN\u0130R M\u0130?<\/h3>\n<p>Diyetisyen Tu\u011fba Yaprak tugbayaprak web sitesinde diyette chia tohumu yenilip yenilmeyece\u011fi ile ilgili \u015fu bilgilere yer verdi:<\/p>\n<p>Chia tohumlar\u0131 lif, protein, omega-3 ya\u011f asitleri, antioksidanlar ve mikro besinler a&ccedil;\u0131s\u0131ndan zengin i&ccedil;eri\u011fi sayesinde kilo vermeyi destekliyor. Bu nedenle makul miktarda t&uuml;ketildi\u011fi ve kalori al\u0131m\u0131na da dikkat etti\u011finiz s&uuml;rece diyet yaparken chia tohumu yenebilir.<\/p>\n<h3>CH\u0130A TOHUMU ZAYIFLAMAK \u0130&Ccedil;\u0130N NASIL KULLANILIR?<\/h3>\n<p>Chia tohumlar\u0131n\u0131 smoothie&#8217;lere, yo\u011furda, yulaf ezmesine kar\u0131\u015ft\u0131rarak veya salatalar\u0131n\u0131za serperek zay\u0131flama diyetinize dahil edebilirsiniz.<\/p>\n<h3>CH\u0130A TOHUMU BES\u0130N DE\u011eER\u0130<\/h3>\n<p>USDA&rsquo;ya g&ouml;re 100 gram chia tohumunun besin de\u011feri \u015f&ouml;yledir:<\/p>\n<ul>\n<li>Kalori: 486<\/li>\n<li>Kalsiyum: 631 mg<\/li>\n<li>Protein: 16.5 gram<\/li>\n<li>Demir: 7.72 mg<\/li>\n<li>Magnezyum: 335 mg<\/li>\n<li>Fosfor: 860 mg<\/li>\n<li>Potasyum: 407 mg<\/li>\n<li>Ya\u011f: 8.7g<\/li>\n<li>Sodyum: 5mg<\/li>\n<li>Karbonhidrat: 42.1 gram<\/li>\n<li>Lif: 34.4 gr<\/li>\n<li>&Ccedil;inko: 4.58 mg<\/li>\n<li>Selenyum: 55.2 &micro;g<\/li>\n<li>Karbonhidrat: 42.1 gr.<\/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><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chia tohumlar\u0131 y\u00fcksek lif, protein, sa\u011fl\u0131kl\u0131 ya\u011flar ve antioksidan i\u00e7eri\u011fi sayesinde s\u00fcper g\u0131da olarak adland\u0131r\u0131l\u0131yor. Chia tohumlar\u0131 bu besin \u00f6zellikleriyle tokluk s\u00fcresini uzat\u0131yor, sindirimi yava\u015flat\u0131yor ve gereksiz at\u0131\u015ft\u0131rmalar\u0131 azaltarak kilo kayb\u0131n\u0131 destekliyor. Peki chia tohumu ka\u00e7 kalori? Salvia hispanica bitkisinden elde edilen Chia tohumlar\u0131, zengin besin profilleri ve kilo kontrol&uuml;ne y&ouml;nelik potansiyel faydalar\u0131 ile son [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":65334,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[47276,47274,14129,47275,47277],"class_list":["post-65335","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-chia-faydalari","tag-chia-kalori","tag-chia-tohumu","tag-chia-zayiflama","tag-diyet-chia"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/65335"}],"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=65335"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/65335\/revisions"}],"predecessor-version":[{"id":65336,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/65335\/revisions\/65336"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/65334"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=65335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=65335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=65335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}