{"id":365,"date":"2021-01-31T10:01:48","date_gmt":"2021-01-31T10:01:48","guid":{"rendered":"http:\/\/wikiyummies.com\/?p=365"},"modified":"2021-02-03T18:37:16","modified_gmt":"2021-02-03T18:37:16","slug":"diyet-yaparsam-kebap-yiyebilir-miyim","status":"publish","type":"post","link":"https:\/\/wikiyummies.com\/tr\/diyet-yaparsam-kebap-yiyebilir-miyim\/","title":{"rendered":"Diyet yaparsam kebap yiyebilir miyim?"},"content":{"rendered":"<p>30 y\u0131ll\u0131k tecr\u00fcbeye sahip bir i\u00e7 hastal\u0131klar\u0131 uzman\u0131 olarak her g\u00fcn buna benzer sorular ile kar\u015f\u0131la\u015fmaktay\u0131m. Rakamlar, ger\u00e7ekler ve hatta fikrimin referanslar\u0131yla her zaman haz\u0131r olmal\u0131y\u0131m.<\/p>\n<p><strong>&#8221;Diyet yap\u0131yorsam kebap yiyebilir miyim?&#8221; gibi sorular yayg\u0131nd\u0131r. E\u011fer bu 5 kurala uyarsan\u0131z cevap evettir.<\/strong><\/p>\n<ul>\n<li><strong>G\u00fcnl\u00fck kebap \u00f6\u011f\u00fcn\u00fc miktar\u0131n\u0131 en fazla 75 g kuzu eti veya 150 gr tavuk eti ile s\u0131n\u0131rlay\u0131n.<\/strong><\/li>\n<li><strong>Et t\u00fcrlerinin en iyisi derisiz tavuktur.<\/strong><\/li>\n<li><strong>Sos t\u00fcr\u00fcn\u00fcn t\u00fcr\u00fcn\u00fc se\u00e7melisiniz; sar\u0131msaktan ka\u00e7\u0131n\u0131n, yumu\u015fak baharat iyidir.<\/strong><\/li>\n<li><strong>Daha \u00e7ok ye\u015fil salata t\u00fcketmelisiniz.<\/strong><\/li>\n<li><strong>Son olarak, sadece 75 gram d\u00f6ner kebab\u0131 yakmak i\u00e7in 33 dakika, (5km \/ saat) y\u00fcr\u00fcmeniz gerekebilece\u011fini bilmelisiniz.<\/strong><\/li>\n<\/ul>\n<p>Ancak, \u00f6nemli olan her \u015fey kilo vermek de\u011fildir. Kebab\u0131n di\u011fer baz\u0131 bile\u015fenleri sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 ba\u015fka \u015fekillerde etkileyebilir ve bunlar da vurgulanarak ve bu yaz\u0131da k\u0131saca ele al\u0131nacakt\u0131r.<\/p>\n<h2>Bir kebap yeme\u011finin ana malzemeleri nelerdir?<\/h2>\n<p>Bir kebap yeme\u011finin bile\u015fenlerine bakt\u0131\u011f\u0131m\u0131zda, bunlar\u0131n d\u00f6rt tane oldu\u011funu ke\u015ffedece\u011fiz:<\/p>\n<p>Et:<br \/>\nKuzu eti (yayg\u0131n olan\u0131 Yeni Zelanda&#8217;daki kuzu omuzlar\u0131 en iyisidir), k\u00fcmes hayvanlar\u0131 ve hatta bal\u0131k dahil olmak \u00fczere bir\u00e7ok et t\u00fcr\u00fc kullan\u0131labilir.<\/p>\n<p>Kullan\u0131lan etin \u015fekli de \u00f6nemlidir. Ya \u00f6\u011f\u00fct\u00fclm\u00fc\u015f (k\u0131y\u0131lm\u0131\u015f) ya da t\u00fcm kesimler olabilir.<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"232\" height=\"350\" src=\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/01\/doner.jpg\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<p>Ekmek:<br \/>\nPide ekme\u011fi yayg\u0131n olarak kullan\u0131l\u0131r.<\/p>\n<p>Sos:<br \/>\nMayonez, sar\u0131msak yayg\u0131n olarak kullan\u0131lmaktad\u0131r.<\/p>\n<p>Salata:<br \/>\nFarkl\u0131 kar\u0131\u015f\u0131mlar.<\/p>\n<h2>Kebab\u0131n besin de\u011ferleri nelerdir?<\/h2>\n<p>Bunlar, kullan\u0131lan bile\u015fenlere g\u00f6re b\u00fcy\u00fck \u00f6l\u00e7\u00fcde farkl\u0131l\u0131k g\u00f6sterebilir ve, bu de\u011fi\u015fikliklerin faydalar\u0131n\u0131 elde etmek ve risklerinden ka\u00e7\u0131nmak i\u00e7in kullan\u0131labilece\u011fi yerdir.<\/p>\n<p>1. Et:<br \/>\nKalorik i\u00e7erik:<br \/>\nBir kebap yeme\u011finde et, ana endi\u015fe kayna\u011f\u0131d\u0131r. Daha iyi bir fikir edinmek i\u00e7in besleyici ger\u00e7ekler \u015funlard\u0131r:<\/p>\n<p>Kuzu kebap D\u00f6ner kebab\u0131 kalori toplam 839 kalori Kuzu, \u00d6\u011f\u00fct\u00fclm\u00fc\u015f (10.50 oz, yakla\u015f\u0131k 300 gm)<br \/>\nK\u0131yma, \u015fi\u015f kebap i\u00e7in bu 570 kaloriye kadar d\u00fc\u015f\u00fcr\u00fclebilir ve kuzu k\u0131yma yerine derisiz, \u00e7arp\u0131k, \u015fi\u015f kebap b\u00fct\u00fcn kesilmi\u015f tavuk g\u00f6\u011fs\u00fc, et kullan\u0131l\u0131rsa bu 525 kaloriye daha d\u00fc\u015f\u00fcr\u00fclebilir. (ayn\u0131 a\u011f\u0131rl\u0131k, 300 g, 175 kalori \/ 100 g)<br \/>\nYa\u011f i\u00e7eri\u011fi:<br \/>\n300 g kuzu d\u00f6ner size 70 toplam ya\u011f verebilir ve bu, bir yeti\u015fkinin i\u00e7in \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131 olan (g\u00fcnde 44-77 g), tekli doymam\u0131\u015f ya\u011f 28 gm (yani diyet referans al\u0131m\u0131n\u0131n (DRI) yakla\u015f\u0131k% 100&#8217;\u00fc) toplam ya\u011f\u0131n % 40&#8217;\u0131, \u00f6nerilen en y\u00fcksek DRI&#8217;nin iki kat\u0131 olan % 15 -% 20&#8217;dir), \u00e7oklu doymam\u0131\u015f ya\u011f 6 gm (toplam ya\u011f\u0131n % 8&#8217;i, DRI&#8217;nin yakla\u015f\u0131k % 100&#8217;\u00fc toplam ya\u011f\u0131n % 5-10&#8217;u), doymu\u015f ya\u011f 30 gr (yani toplam ya\u011f\u0131n % 43&#8217;\u00fc, yani maksimum DRI&#8217;nin 4 kat\u0131 olan % 10 ve g\u00fcnl\u00fck \u00f6nerilen miktar olan 300 mg&#8217;\u0131n % 67&#8217;si olan 217 mg kolesterol. Bu de\u011ferler, kuzu eti d\u00f6ner kebab\u0131n\u0131n geleneksel yap\u0131m \u015fekli ve katk\u0131 maddeleri ile \u201csaatli bomba\u201d olarak de\u011ferlendirilmesinin temel nedenidir.<br \/>\n\u00d6te yandan, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f tavuk \u015fi\u015f kebab\u0131 i\u00e7in ya\u011f da\u011f\u0131l\u0131m\u0131 \u00e7ok farkl\u0131d\u0131r: 300 gm&#8217;si size yaln\u0131zca 52 gm toplam ya\u011f (DRI&#8217;nin% 67&#8217;si), 9 gm doymu\u015f ya\u011f (toplam\u0131n% 17&#8217;si) verebilir. <strong>Maksimum<\/strong> DRI&#8217;nin iki kat\u0131ndan az olan ya\u011f (% 10) ve g\u00fcnl\u00fck \u00f6nerilen miktar olan 300 mg&#8217;in % 65&#8217;i olan 195 mg kolesterol.<br \/>\nB\u00fct\u00fcn derisiz tavuktan yap\u0131lan kebap i\u00e7in de\u011ferler \u00e7ok daha d\u00fc\u015f\u00fckt\u00fcr. Toplam ya\u011f, 30 gm ve 3 g doymu\u015f ya\u011f kadar d\u00fc\u015f\u00fck olabilir.<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"350\" height=\"350\" src=\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/01\/bread.jpg\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<p>2. Ekmek:<br \/>\nB\u00fcy\u00fck bir dilim pide ekme\u011fi (6-1 \/ 2 \u2019, 60 g) size 165 kalori verir. 37 graml\u0131k beyaz ekmek dilimi size 98 kalori verir. Yani kalori de\u011feri a\u00e7\u0131s\u0131ndan ekmek \u00e7e\u015fitleri aras\u0131nda pek bir fark yoktur.<\/p>\n<p>3. Sos:<br \/>\n15 ml mayonez (bir \u00e7orba ka\u015f\u0131\u011f\u0131) 104 kalori ve toplam 11 g ya\u011f verir.<\/p>\n<p>4. Salata:<br \/>\n85 gram lifler, vitaminler ve minerallerin yan\u0131 s\u0131ra size 20 kalori ve ihmal edilebilir ya\u011f (ya\u011f eklenirse) verir.<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"467\" height=\"350\" src=\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/01\/greenSalad.jpg\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<h2>Kebap malzemeleri ve kalorileri sizi nas\u0131l etkileyebilir?<\/h2>\n<p>Baz\u0131lar\u0131 kebab\u0131 \u015fimdiye kadarki en sa\u011fl\u0131kl\u0131 fast food olarak g\u00f6r\u00fcyor ve di\u011ferleri onu bir kalori bombas\u0131 olarak g\u00f6r\u00fcyor. Baz\u0131 beslenme uzmanlar\u0131 haftada iki kez yemenin 10 y\u0131l i\u00e7inde kalp krizine neden olabilece\u011fini s\u00f6yledi. Ancak, taze sebze ve meyvelerin diyetinizdeki pay\u0131n\u0131 art\u0131rarak bundan ka\u00e7\u0131n\u0131labilir.<\/p>\n<p>\u00d6te yandan, bir\u00e7ok kas geli\u015ftirme program\u0131, ya\u011f kaybetmeye \u00e7al\u0131\u015f\u0131rken &#8220;tan\u0131mlama a\u015famas\u0131nda&#8221; iken cesaretinizi k\u0131rarken, hala kas k\u00fctlenizi olu\u015ftururken &#8220;k\u00fctle&#8221; a\u015famas\u0131nda kullanman\u0131z\u0131 te\u015fvik edecektir.<\/p>\n<p>Temel cevap, kilo verme ile ilgili hedefleriniz ve dolay\u0131s\u0131yla g\u00fcnl\u00fck kalori al\u0131m limitinizdir. \u00d6rne\u011fin, cinsiyetinize ve aktivitenize g\u00f6re uygun g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131 belirleyecek klasik bir zay\u0131flama diyetini uygulad\u0131\u011f\u0131n\u0131z\u0131 varsayal\u0131m. Diyetisyeniniz, mevcut kilonuzu koruyabilecek g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131z\u0131n 2500 Kcal oldu\u011funu belirledi. Ard\u0131ndan g\u00fcnl\u00fck kalori miktar\u0131n\u0131z\u0131 2000 Kcal&#8217;a ve g\u00fcnl\u00fck 30 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015fe indirmeye karar verdi.<\/p>\n<p>Bu, her hafta yakla\u015f\u0131k 1 kg kaybetmenizin beklendi\u011fi anlam\u0131na gelir. \u015ei\u015f kebap yeme\u011finiz 700 Kcal&#8217;\u0131 ge\u00e7memelidir. Bu, porsiyon olarak 300 g&#8217;\u0131 ge\u00e7memeniz gerekti\u011fi anlam\u0131na gelir.<\/p>\n<p>Sadece yeme\u011finizdeki kaloriyi de\u011fil, ayn\u0131 zamanda ya\u011f i\u00e7eri\u011fini de dikkate almal\u0131s\u0131n\u0131z. Baz\u0131 kebap t\u00fcrlerinin ya\u011f i\u00e7eri\u011fi daha \u00f6nce de bahsedildi\u011fi gibi, s\u00fcrekli al\u0131n\u0131rsa v\u00fccudunuza zarar verebilir; haftada iki kez sizin i\u00e7in k\u00f6t\u00fc olabilir. \u00d6zellikle zararl\u0131 olan (LDL) kolesterol seviyenizi art\u0131rabilir ve koruyucu kolesterol\u00fc (HDL) d\u00fc\u015f\u00fcrebilirler.<\/p>\n<p>Kebap yemenin olas\u0131 zararl\u0131 etkilerinden ka\u00e7\u0131nman\u0131n tek yolu birka\u00e7 basit kural uygulamakt\u0131r. Bu kurallar sorunun her iki y\u00f6n\u00fcn\u00fc de hedefler:<\/p>\n<p>Kebab\u0131n y\u00fcksek kalorili i\u00e7eri\u011fi<br \/>\nY\u00fcksek ya\u011f i\u00e7eri\u011fi ve uygun olmayan ya\u011f t\u00fcrleri kar\u0131\u015f\u0131m\u0131.<\/p>\n<h2>Diyet yap\u0131yorum, kebap servisindeki de\u011fi\u015fiklikler yolumu korumama nas\u0131l yard\u0131mc\u0131 olabilir?<\/h2>\n<p>Kebap yemeye ili\u015fkin sa\u011fl\u0131k \u00f6nerileri \u015funlard\u0131r:<\/p>\n<p>1. Miktar ve zaman:<br \/>\n\u00c7o\u011fu uzman, g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131z\u0131 a\u015fa\u011f\u0131daki gibi da\u011f\u0131tman\u0131z\u0131 tavsiye eder:<\/p>\n<p>Kahvalt\u0131da 300-400 Kcal<br \/>\n\u00d6\u011fle yeme\u011fi i\u00e7in 500-700 Kcal<br \/>\nAk\u015fam yeme\u011fi i\u00e7in 500-700 Kcal<br \/>\nAt\u0131\u015ft\u0131rmal\u0131klar i\u00e7in 200 Kcal<br \/>\nYani kahvalt\u0131da kebap yemekten ka\u00e7\u0131nmak tercih edilir \u00e7\u00fcnk\u00fc et al\u0131m\u0131n\u0131 \u00e7ok d\u00fc\u015f\u00fck bir miktara indirmeniz gerekir (tavuk: 150 gr, kuzu eti 75 gr&#8217;dan az, \u00e7ok pratik de\u011fil)<\/p>\n<p>2. Et Tipi:<br \/>\nD\u00f6ner kebaptan ka\u00e7\u0131nmaya \u00e7al\u0131\u015f\u0131n ve bunun yerine derisiz tavuk g\u00f6\u011fs\u00fcn\u00fcn b\u00fct\u00fcn kesimleri yerine \u015fi\u015f kebap tercih edin. 75 gr kuzu eti kebab\u0131 veya 300 gr tavuk kebab\u0131 \u00fcst s\u0131n\u0131r\u0131, toplam ve doymu\u015f ya\u011f i\u00e7in g\u00fcnl\u00fck referans al\u0131m\u0131n\u0131 ge\u00e7ece\u011finden bu s\u0131n\u0131r a\u015f\u0131lmamal\u0131d\u0131r.<\/p>\n<p>K\u0131y\u0131lm\u0131\u015f kebaptan ka\u00e7\u0131n\u0131n. G\u00fcnl\u00fck \u00f6nerilen al\u0131m miktar\u0131ndan daha fazla ya\u011f i\u00e7erir.<\/p>\n<p>3. Sos:<br \/>\nMayonez ve sar\u0131msak sosundan ka\u00e7\u0131n\u0131n. Yeme\u011finizin kalori i\u00e7eri\u011fini patlatacaklar.<\/p>\n<p>4. Ye\u015fil salata:<br \/>\nFarkl\u0131 kar\u0131\u015f\u0131mlar, daha b\u00fcy\u00fck miktarlar al\u0131n. Lif i\u00e7erikleri nedeniyle daha az a\u00e7 hissetmenize yard\u0131mc\u0131 olabilirler ve ayr\u0131ca karbonhidratlar\u0131n emilimini azaltabilirler.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>30 y\u0131ll\u0131k tecr\u00fcbeye sahip bir i\u00e7 hastal\u0131klar\u0131 uzman\u0131 olarak her g\u00fcn buna benzer sorular ile kar\u015f\u0131la\u015fmaktay\u0131m. Rakamlar, ger\u00e7ekler ve hatta fikrimin referanslar\u0131yla her zaman haz\u0131r olmal\u0131y\u0131m. &#8221;Diyet yap\u0131yorsam kebap yiyebilir miyim?&#8221; gibi sorular yayg\u0131nd\u0131r. E\u011fer bu 5 kurala uyarsan\u0131z cevap evettir. G\u00fcnl\u00fck kebap \u00f6\u011f\u00fcn\u00fc miktar\u0131n\u0131 en fazla 75 g kuzu eti veya 150 gr tavuk&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_theme","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","iawp_total_views":0,"footnotes":""},"categories":[17],"tags":[],"post_folder":[],"class_list":["post-365","post","type-post","status-publish","format-standard","hentry","category-sizin-icin-uygun-mudur"],"_links":{"self":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts\/365","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/comments?post=365"}],"version-history":[{"count":3,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts\/365\/revisions"}],"predecessor-version":[{"id":519,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts\/365\/revisions\/519"}],"wp:attachment":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/media?parent=365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/categories?post=365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/tags?post=365"},{"taxonomy":"post_folder","embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/post_folder?post=365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}