![\"Kuru](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/kuru-incir-kilo-aldirir-mi-5.jpg\" "\\"\\"")
<\/p>\n\u0130ncir, kurutulmu\u015f veya taze olarak t\u00fcketilebiliyor.<\/p>\n
Kuru incir tek ba\u015f\u0131na yenilebildi\u011fi gibi smootihielere, tatl\u0131lara, hamur i\u015flerine de eklenebiliyor. Bu kadar s\u0131k t\u00fcketilen bir besinin do\u011fal olarak kalorisi ve kilo ald\u0131r\u0131p ald\u0131rmad\u0131\u011f\u0131 da ara\u015ft\u0131r\u0131l\u0131yor.<\/p>\n
USDA\u2019ya g\u00f6re 100 gr kuru incir 277 kalori i\u00e7eriyor, kuru incirde protein, \u00e7\u00f6z\u00fcn\u00fcr ve \u00e7\u00f6z\u00fcnmez lifler, kalsiyum, magnezyum, demir, potasyum, fosfor gibi pek \u00e7ok besin yer al\u0131yor.<\/p>\n
Kuru incir her ne kadar kalorisi y\u00fcksek bir g\u0131da olsa da lifli yap\u0131s\u0131 sayesinde, sa\u011fl\u0131kl\u0131 bir beslenme program\u0131n\u0131n dahilinde, makul oranda t\u00fcketildi\u011fi takdirde kilo vermeye yard\u0131mc\u0131 olabilmektedir.<\/p>\n
Kuru incir \u00f6l\u00e7\u00fcl\u00fc t\u00fcketildi\u011finde kilo vermeyi destekleyecektir.<\/p>\n
Kuru incirdeki \u00e7\u00f6z\u00fcn\u00fcr ve \u00e7\u00f6z\u00fcnmez lifler tokluk hissini art\u0131r\u0131yor, a\u00e7l\u0131\u011f\u0131 bast\u0131r\u0131yor, bu da toplam g\u0131da al\u0131m\u0131n\u0131 azaltmakta etkili rol oynuyor.<\/p>\n
Annals of Internal Medicine\u2019da \u015eubat 2015\u2019de \u201cMetabolik Sendrom \u0130\u00e7in Tek Bile\u015fenli ve \u00c7ok Bile\u015fenli Diyet Hedefleri\u201d adl\u0131 \u00e7al\u0131\u015fmada ge\u00e7ti\u011fi gibi, y\u00fcksek lifli bir beslenme program\u0131 (her g\u00fcn 30 gram lif yemeyi hedeflemek) kilo vermeye yard\u0131mc\u0131 olmakla kalm\u0131yor, ayn\u0131 zamanda kalp hastal\u0131\u011f\u0131 ve diyabetten de ki\u015fiyi koruyabiliyor.<\/p>\n
Journal of Nutrition and Metabolism Dergisi\u2019nde 2017 tarihli \u201cNormal Kilolu ve Fazla Kilolu Kad\u0131n Sa\u011fl\u0131k \u00c7al\u0131\u015fanlar\u0131 Aras\u0131nda Diyet Lif Al\u0131m\u0131\u201d isimli incelemede, d\u00fc\u015f\u00fck lif al\u0131m\u0131 ile y\u00fcksek v\u00fccut kitle indeksi aras\u0131nda pozitif bir ili\u015fki tespit edildi. Yani d\u00fc\u015f\u00fck lifli bir beslenme program\u0131 kilo almay\u0131 kolayla\u015ft\u0131rabiliyor.<\/p>\n
Bilim insanlar\u0131, daha fazla lif t\u00fcketmenin genel sa\u011fl\u0131\u011f\u0131 iyile\u015ftirebilece\u011fini ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 azaltabilece\u011fini \u00f6ne s\u00fcrmektedir.<\/p>\n
<\/p>\n
Kuru incir makul miktarda t\u00fcketildi\u011finde zay\u0131flamaya yard\u0131mc\u0131 olurken fazla miktarda yenilmesi ise kilo almaya yol a\u00e7acakt\u0131r.<\/p>\n
Kuru incirin kalorisi taze incirden \u00e7ok daha y\u00fcksektir. 100 gram taze incir 74 kaloriyken, ayn\u0131 gramajda kuru incirde ise 277 kalori bulunuyor.<\/p>\n
Ayr\u0131ca kuru incirin glisemik indeks seviyesi de y\u00fcksektir.<\/p>\n
T\u00fcm bu nedenlerden dolay\u0131 kuru incirin \u00e7ok miktarda ve s\u0131k t\u00fcketilmesi g\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131z\u0131 a\u015fman\u0131za yol a\u00e7abildi\u011finden kilo ald\u0131racakt\u0131r.<\/p>\n
\u00d6zetle \u015funu diyebiliriz ki kuru incir az miktarda ve g\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131 a\u015fmadan yenildi\u011finde zay\u0131flamaya yard\u0131mc\u0131 olurken bunun tam tersi s\u0131k s\u0131k ve \u00e7ok miktarda yenilmesi kilo alma ile sonu\u00e7lanacakt\u0131r.<\/p>\n
![\"Kuru](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/kuru-incir-kilo-aldirir-mi-1.jpg\" "\\"\\"")
<\/p>\n
Kuru incir lif a\u00e7\u0131s\u0131ndan zengin bir besin oldu\u011fundan tokluk s\u00fcresini uzat\u0131yor, g\u0131da al\u0131m\u0131n\u0131 azalt\u0131yor.<\/p>\n
Ayr\u0131ca \u015feker ihtiyac\u0131n\u0131 do\u011fal yoldan kar\u015f\u0131lamaya yard\u0131mc\u0131 oluyor.<\/p>\n
Kuru incir diyet listelerinde yer alabilir.<\/p>\n
Diyet yaparken ara \u00f6\u011f\u00fcnlerde birka\u00e7 tane kuru incir yenilebilir.<\/p>\n
Her g\u00fcn birka\u00e7 adet kuru incir sa\u011fl\u0131kl\u0131 bir diyet listesinin par\u00e7as\u0131 olabilir, beslenme program\u0131nda yer alabilir. Ancak \u00e7ok miktarda ve g\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131 a\u015facak \u015fekilde yenirse kilo ald\u0131racakt\u0131r.<\/p>\n
![\"kuru](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/kuru-incir-kilo-aldirir-mi-16.jpg\" "\\"\\"")
<\/p>\n
Kuru incir, omega-3 ve omega-6 ya\u011f asitleri i\u00e7eri\u011fi sayesinde \u00f6demi atmaya yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n
Kuru incir uzun s\u00fcre tok tuttu\u011fundan, makul miktarda, a\u015f\u0131r\u0131ya ka\u00e7madan yenilmesi zay\u0131flamay\u0131 destekleyebiliyor.<\/p>\n
Diyetisyen Berfin Baturalp\u2019\u0131n 2 g\u00fcnde 3 kilo zay\u0131flatan kuru incir k\u00fcr\u00fcn\u00fc deneyebilirsiniz.<\/p>\n
![\"Kuru](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/kuru-incir-kilo-aldirir-mi-7.jpg\" "\\"\\"")
<\/p>\n
D\u0130YET\u0130SYEN BERFUN BATURALP\u2019DEN KURU \u0130NC\u0130R \u0130LE 2 G\u00dcNDE 3 K\u0130LO ZAYIFLATAN DETOKS TAR\u0130F\u0130<\/strong><\/p>\n Diyetisyen Berfin Baturalp @diyetisyenberfinbaturalp Instagram sayfas\u0131nda 2 g\u00fcnde 3 kilo zay\u0131flatan kuru incir ile yap\u0131lan detoks tarifi verdi.<\/p>\n Sabah Kalk\u0131nca:<\/strong> 2 bardak su<\/p>\n Sabah Kahvalt\u0131s\u0131<\/strong><\/p>\n 1 bardak smoothie i\u00e7ilecek<\/p>\n Smoothie yap\u0131l\u0131\u015f\u0131 \u015f\u00f6yle:<\/p>\n Malzemeler<\/strong><\/p>\n T\u00fcm malzemeleri blender kab\u0131na veya bir tencereye al\u0131p blender ile kar\u0131\u015ft\u0131r\u0131p i\u00e7in.<\/p>\n \u00d6\u011fle Yeme\u011fi<\/strong><\/p>\n 160 gr ton bal\u0131kl\u0131 salata<\/p>\n Ak\u015fam Yeme\u011fi<\/strong><\/p>\n 1 bardak smoothie i\u00e7ilecek<\/p>\n Smoothie yap\u0131l\u0131\u015f\u0131 \u015f\u00f6yle:<\/p>\n Malzemeler<\/strong><\/p>\n 2 adet kuru incir<\/p>\n 1 bardak s\u00fct<\/p>\n 1 bardak demlenmi\u015f ye\u015fil \u00e7ay (ayr\u0131 bir yerde demleyip haz\u0131rlay\u0131n)<\/p>\n 2 \u00e7ay ka\u015f\u0131\u011f\u0131 toz zencefil<\/p>\n 1 \u00e7ay ka\u015f\u0131\u011f\u0131 toz tar\u00e7\u0131n<\/p>\n T\u00fcm malzemeleri blender kab\u0131na veya bir tencereye al\u0131p blender ile kar\u0131\u015ft\u0131r\u0131p i\u00e7in.<\/p>\n Gece Ara \u00d6\u011f\u00fcn<\/strong><\/p>\n 1 bardak beyaz \u00e7ay<\/p>\n Kuru incir detoksu 2 g\u00fcn uygulanmal\u0131.<\/p>\n Diyet boyunca her g\u00fcn mutlaka 2.5-3 lt su t\u00fcketilmeli.<\/p>\n Kuru incir y\u00fcksek miktarda kalori i\u00e7erdi\u011finden di\u011fer sa\u011fl\u0131kl\u0131 ve kilo ald\u0131ran besinler ile birlikte t\u00fcketildi\u011finde kilo almaya yard\u0131mc\u0131 olabiliyor.<\/p>\n D\u0130YET\u0130SYEN ZEYNEP ALTING\u00dcL\u2019DEN KURU \u0130NC\u0130R \u0130LE K\u0130LO ALDIRAN K\u00dcR TAR\u0130F\u0130<\/strong><\/p>\n Diyetisyen Zeynep Alt\u0131ng\u00fcl @dyt.zeynepaltingul instagram hesab\u0131nda kilo almak isteyenler i\u00e7in kuru incirin de dahil oldu\u011fu kilo ald\u0131ran k\u00fcr tarifi payla\u015ft\u0131.<\/p>\n Malzemeler<\/strong><\/p>\n T\u00fcm malzemeleri smoothie veya blender kab\u0131na al\u0131p blenderdan ge\u00e7irin.<\/p>\n Gece yatmadan 2 saat \u00f6nce bunu t\u00fcketin.<\/p>\n D\u0130YET\u0130SYEN G\u0130ZEM AKBULUT\u2019DAN K\u0130LO ALDIRAN KURU \u0130NC\u0130R K\u00dcR\u00dc TAR\u0130F\u0130<\/strong><\/p>\n Malzemeler<\/strong><\/p>\n T\u00fcm malzemeleri blender kab\u0131na al\u0131p kar\u0131\u015ft\u0131r\u0131n.<\/p>\n Smoothieniz haz\u0131r. Her g\u00fcn bunu t\u00fcketmeye devam edin.<\/p>\n Dilerseniz i\u00e7erisine ba\u015fka meyveler de katabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":" Kuru incir, incirin kurutulmas\u0131yla elde edilen, yaz k\u0131\u015f kuruyemi\u015f\u00e7ilerde, marketlerde sat\u0131\u015fta olan sa\u011fl\u0131kl\u0131 ve faydal\u0131 bir yemi\u015f. Kuru incir ile ilgili en merak edilen suallerden biri de kilo yap\u0131p yapmad\u0131\u011f\u0131d\u0131r. Peki kuru incir \u015fi\u015fmanlat\u0131r m\u0131?<\/p>\n","protected":false},"author":30,"featured_media":95491,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[2358,2359,176],"class_list":["post-95488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-kilo-alma","tag-kuru-incir","tag-zayiflama"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/95488"}],"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=95488"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/95488\/revisions"}],"predecessor-version":[{"id":95507,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/95488\/revisions\/95507"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/95491"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=95488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=95488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=95488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
![\"Kuru](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/kuru-incir-kilo-aldirir-mi-6.jpg\" "\\"\\"")
<\/p>\n![\"Kuru](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/kuru-incir-kilo-aldirir-mi-8.jpg\" "\\"\\"")
<\/p>\nKURU \u0130NC\u0130R \u0130LE NASIL K\u0130LO ALINIR?<\/strong><\/h3>\n
\n
![\"Kuru](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/kuru-incir-kilo-aldirir-mi-3.jpg\" "\\"\\"")
<\/p>\n\n