{"id":72774,"date":"2024-04-18T18:29:00","date_gmt":"2024-04-18T15:29:00","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=72774"},"modified":"2025-01-25T22:44:13","modified_gmt":"2025-01-25T19:44:13","slug":"kalorisi-az-su-deposu-besinler","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/kalorisi-az-su-deposu-besinler\/","title":{"rendered":"Su deposu besinler: Kalorisi az ve sa\u011fl\u0131kl\u0131 yiyecekler hangileri?"},"content":{"rendered":"

V\u00fccudumuzun \u00fc\u00e7te ikisi sudan olu\u015fuyor. Susuz kalmak ba\u015f a\u011fr\u0131s\u0131, yorgunluk ve halsizli\u011fin ilk sebeplerinden biridir. Bir \u00e7ok insan \u00e7ay ya da kahve i\u00e7erek su ihtiyac\u0131n\u0131 kar\u015f\u0131lad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcr. Fakat bunlar v\u00fccuttan daha \u00e7ok su at\u0131lmas\u0131na sebep oldu\u011fu i\u00e7in susuzlu\u011fu daha da artt\u0131r\u0131r. Oysa \u00e7ok fazla su i\u00e7emeyen ki\u015filerin t\u00fcketebilece\u011fi bir \u00e7ok besin var.<\/p>\n

Su i\u00e7mek v\u00fccudumuz i\u00e7in bir tercih de\u011fil ihtiya\u00e7t\u0131r. Bir \u00e7ok ki\u015fi g\u00fcn i\u00e7erisinde ya su i\u00e7meyi unutur ya da i\u00e7ti\u011fi \u00e7ay kahve gibi i\u00e7eceklerle su ihtiyac\u0131n\u0131 kar\u015f\u0131lad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcr. Ancak bunlar tam tersi etkiye neden olur. V\u00fccudun su ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in t\u00fcketilebilecek besinlerin bir\u00e7o\u011fu ayn\u0131 zamanda fazla kilolar\u0131 eritir. \u0130\u015fte az kalorili bol su i\u00e7eren besinler…<\/p>\n

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BOL SU \u0130\u00c7EREN AZ KALOR\u0130L\u0130 YE\u015e\u0130L YAPRAKLI SEBZELER<\/h3>\n

Ispanak<\/strong><\/p>\n

Ispana\u011f\u0131n i\u00e7eri\u011findeki su oran\u0131 % 93’t\u00fcr. Bunun yan\u0131 s\u0131ra i\u00e7erisinde y\u00fcksek oranda demir bar\u0131nd\u0131r\u0131r. Demir, v\u00fccutta ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren en \u00f6nemli elementlerden biridir. Ispana\u011f\u0131n hem yeme\u011fi yap\u0131labilir hem salatalarda kullan\u0131labilir. Bunun yan\u0131nda \u0131spanakl\u0131 smoothieler, kilo vermee de yard\u0131mc\u0131 olur.<\/p>\n

Brokoli<\/strong><\/p>\n

Brokolinin % 90’\u0131 sudur. Ayr\u0131ca A vitamini, K vitamini, demir ve fosfor i\u00e7eren brokoli en az kalorili yiyeceklerden biridir. Bu nedenle diyet listelerinin en ba\u015f\u0131nda yer al\u0131r. Brokolinin \u00e7orbas\u0131 yap\u0131labilir, yeme\u011fi yap\u0131labilir ya da t\u0131pk\u0131 \u0131spanak gibi smoothie yap\u0131labilir.<\/p>\n

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Br\u00fcksel lahanas\u0131<\/strong><\/p>\n

Br\u00fcksel lahans\u0131n\u0131n % 86’s\u0131 sudur. \u0130\u00e7erisinde y\u00fcksek oranda folik asit bar\u0131nd\u0131r\u0131r. Folik asit, hem v\u00fccutta k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin olu\u015fmas\u0131na yard\u0131m eder hem de hamileleik s\u0131ras\u0131nda bebe\u011fin geli\u015fimine katk\u0131 sa\u011flar. Br\u00fcksel lahanas\u0131 genellikle f\u0131r\u0131nlanarak ya da yeme\u011fi yap\u0131larak t\u00fcketilir.<\/p>\n

Kereviz sap\u0131<\/strong><\/p>\n

Kereviz sap\u0131n\u0131n su i\u00e7eri\u011fi %95’tir. \u00c7ok az kalori i\u00e7ermesi sebebiyle diyet yapan ki\u015filerin mutlaka t\u00fcketmesi \u00f6nerilir. Ayr\u0131ca i\u00e7erisinde y\u00fcksek oranda A ve K vitamini vard\u0131r. Kereviz sap\u0131 yemeklerde kullan\u0131ld\u0131\u011f\u0131 gibi, direkt olarak at\u0131\u015ft\u0131rmal\u0131k olarak t\u00fcketilebilir.<\/p>\n

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Havu\u00e7<\/strong><\/p>\n

Havu\u00e7 % 88 oran\u0131nda su i\u00e7erir. \u0130\u00e7erisinde y\u00fcksek oranda A vitamini K vitamini \u00a0ve \u00a0potasyum vard\u0131r. Kalorisi \u00e7ok d\u00fc\u015f\u00fckt\u00fcr. At\u0131\u015ft\u0131rmal\u0131k olarak \u00e7i\u011f olarak t\u00fcketilebilece\u011fi gibi, ya\u011fs\u0131z oalrak f\u0131r\u0131nlan\u0131p sofralarda da t\u00fcketilebilir.<\/p>\n

Karnabahar<\/strong><\/p>\n

Karnabahar i\u00e7erisinde % 92 oran\u0131nda su bulundurur. \u0130\u00e7erisinde 15 farkl\u0131 vitamin bulunan karnabahar, \u00e7ok d\u00fc\u015f\u00fck kalorili bir sebzedir. \u00d6yle ki 100 graml\u0131k 1 porsiyon karnabaharda sadece 25 kalori bulunur.<\/p>\n

BOL SU \u0130\u00c7EREN AZ KALOR\u0130L\u0130 SEBZELER<\/h3>\n

Salatal\u0131k<\/strong><\/p>\n

Salatal\u0131\u011f\u0131n % 96’s\u0131 sudan olu\u015fur. Bu miktar, t\u00fcm yiyecekler aras\u0131ndaki en y\u00fcksek su i\u00e7eri\u011fini olu\u015fturur. Ayr\u0131ca salatal\u0131\u011f\u0131n kalorisi \u00e7ok d\u00fc\u015f\u00fckt\u00fcr. \u00a0250 gram salatal\u0131k sadece 40 kalori i\u00e7erir. Salatalarda t\u00fcketilebilece\u011fi gibi, yaz aylar\u0131nda ferahlat\u0131c\u0131 bir i\u00e7ecek olarak t\u00fcketilebilir.<\/p>\n

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SALATALIK SUYU NASIL YAPILIR?<\/h3>\n

2 adet salatal\u0131\u011f\u0131 kabuklar\u0131 soyulmu\u015f 1 adet limon ile birlikte blenderdan ge\u00e7irin ve i\u00e7erisine taze nane ekleyin. Buzdolab\u0131ndan muhafaza edebilece\u011finiz bu i\u00e7ecek hem su ihtiyac\u0131n\u0131z\u0131 kar\u015f\u0131layacakt\u0131r hem de az kalorili olmas\u0131 sebebiyle kilo vermenize yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

Domates<\/strong><\/p>\n

Domatesin su i\u00e7eri\u011fi % 95’tir. Domatesin cinsi farketmeksizin bu oran ayn\u0131d\u0131r. Az kalorili olmas\u0131yla bilinen domatesin 250 gram\u0131nda yakla\u015f\u0131k olarak 45 kalori bulunur. \u0130\u00e7eri\u011findeki y\u00fcksek su oran\u0131n\u0131n yan\u0131 s\u0131ra ba\u011f\u0131\u015f\u0131kl\u0131k sistemini de g\u00fc\u00e7lendirir. Salatalarda kullan\u0131lmas\u0131n\u0131n yan\u0131 s\u0131ra, makarnalara sos olarak ya da \u00e7orba yap\u0131m\u0131nda da kullan\u0131labilir.<\/p>\n

K\u0131rm\u0131z\u0131 biber<\/strong><\/p>\n

K\u0131rm\u0131z\u0131 biberin i\u00e7erisinde % 92 oran\u0131nda su bulunur. Ayr\u0131ca y\u00fcksek oranda B vitamini ve potasyum i\u00e7erir. Do\u011fal bir antioksidan kayna\u011f\u0131 oldu\u011fu i\u00e7in salatalar\u0131n i\u00e7erisine konulup t\u00fcketilebilir. Kalorisi \u00e7ok d\u00fc\u015f\u00fckt\u00fcr. B\u00f6ylelikle kilo vermek isteyenler diyetlerinde k\u0131rm\u0131z\u0131 biber t\u00fcketimini artt\u0131rabilir.<\/p>\n

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Kabak<\/strong><\/p>\n

Kabak yakla\u015f\u0131k olarak % 93 su i\u00e7erir. \u0130\u00e7erisinde magnezyum, potasyum, A vitamini ve K vitamini bulundurur. Ayn\u0131 zamanda do\u011fal bir antioksidan kayna\u011f\u0131d\u0131r.<\/p>\n

BOL SU \u0130\u00c7EREN AZ KALOR\u0130L\u0130 MEYVELER<\/h3>\n

Portakal<\/strong><\/p>\n

Portakal\u0131n % 86’s\u0131 sudur. \u0130\u00e7erisinde y\u00fcksek oranda C vitamini bulundurur ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lendirilmesinde rol oynar. Portakal direkt olarak t\u00fcketilebilece\u011fi gibi, suyu s\u0131k\u0131l\u0131 i\u00e7ilebilir ayn\u0131 zamanda meyve salatalar\u0131na kat\u0131labilir.<\/p>\n

Elma \u00e7e\u015fitleri<\/strong><\/p>\n

Elma t\u0131pk\u0131 portakal gibi % 86 oran\u0131nda su i\u00e7erir. Kalorisi \u00e7ok d\u00fc\u015f\u00fck olan elmalar yo\u011fun lif i\u00e7erirler. Bu y\u00fczden kilo vermek isteyen ki\u015filerin diyet listelerinde genellikle ara \u00f6\u011f\u00fcn ya da at\u0131\u015ft\u0131rmal\u0131k olarak yer al\u0131rlar. Ayn\u0131 zamanda sabah kahvalt\u0131lar\u0131nda, yulaf lapas\u0131n\u0131n i\u00e7erisinde vb. t\u00fcketilebilirler.<\/p>\n

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Yaban<\/strong> mersini<\/strong><\/p>\n

Son y\u0131llarda \u00e7ok\u00e7a t\u00fcketilen yaban mersininin % 85’i sudur. M\u00fckemmel bir antioksidan kayna\u011f\u0131 olan yaban mersini direkt olarak t\u00fcketilebilece\u011fi gibi smoothielerin i\u00e7erisine kat\u0131larak ya da sabah kahvalt\u0131lar\u0131nda t\u00fcketilen yulaf lapas\u0131n\u0131n i\u00e7erisine kat\u0131larak t\u00fcketilebilir.<\/p>\n

Karpuz<\/strong><\/p>\n

Karpuz % 91 oran\u0131nda su i\u00e7erir. A vitamini, C vitamini , B vitamini ve potasyum gibi v\u00fccut i\u00e7in \u00e7ok \u00f6nemli olan vitamin ve mineralleri de i\u00e7inde bar\u0131nd\u0131r\u0131r. \u015eekerli i\u00e7eri\u011finin yan\u0131 s\u0131ra az kalorili olmas\u0131 nedeniyle diyet listelerinde tatl\u0131 yerine t\u00fcketilebilir. 1 porsiyon karpuz yakla\u015f\u0131k olarak 45 kaloridir.<\/p>\n

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\u00c7ilek<\/strong><\/p>\n

\u00c7ilek y\u00fcksek C vitamini bar\u0131nd\u0131rmas\u0131n\u0131n yan\u0131 s\u0131ra %90’\u0131 su olan bir meyvedir. V\u00fcvut i\u00e7in do\u011fal bir antioksidan kayna\u011f\u0131 olmas\u0131n\u0131n yan\u0131 s\u0131ra, olduk\u00e7a d\u00fc\u015f\u00fck kalorilidir. 250 gram \u00e7ilek yakla\u015f\u0131k olarak 82 kalori i\u00e7erir.<\/p>\n

Mantar \u00e7e\u015fitleri<\/strong><\/p>\n

Mantarlar hem besleyici hem de d\u00fc\u015f\u00fck kalorili yiyeceklerin ba\u015f\u0131nda gelir. \u0130\u00e7lerindeki su oran\u0131 % 92’dir. B vitamini kayna\u011f\u0131 olan mantarlar ayn\u0131 zamanda lif kayna\u011f\u0131d\u0131r. 250 gram mantarda yaln\u0131zca 50 kalori bulunur.<\/p>\n","protected":false},"excerpt":{"rendered":"

V\u00fccudumuzun \u00fc\u00e7te ikisi sudan olu\u015fuyor. Susuz kalmak ba\u015f a\u011fr\u0131s\u0131, yorgunluk ve halsizli\u011fin ilk sebeplerinden biridir. Bir \u00e7ok insan \u00e7ay ya da kahve i\u00e7erek su ihtiyac\u0131n\u0131 kar\u015f\u0131lad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcr. Fakat bunlar v\u00fccuttan daha \u00e7ok su at\u0131lmas\u0131na sebep oldu\u011fu i\u00e7in susuzlu\u011fu daha da artt\u0131r\u0131r. Oysa \u00e7ok fazla su i\u00e7emeyen ki\u015filerin t\u00fcketebilece\u011fi bir \u00e7ok besin var.<\/p>\n","protected":false},"author":9,"featured_media":125806,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[101],"tags":[9082,9080,9081],"class_list":["post-72774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesfet","tag-kalorisi-az-besinler","tag-saglikli-besinler","tag-su-deposu-besinler"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/72774"}],"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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=72774"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/72774\/revisions"}],"predecessor-version":[{"id":125815,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/72774\/revisions\/125815"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/125806"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=72774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=72774"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=72774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}