Saglik zayiflama diyet için saglikli beslenme için gidalarin besin degerlerine ait ayrintili bir tablo her zaman elinizin alinda bulunmasi gereken dokümanlar arasinda olmalidir. Daha saglikli ve bilinçli beslenmenize büyük katkisi olacak yaziyi mutlaka okuyun. Yiyeceklerimiz, uygun oranlarda biraraya getirildiklerinde eksiksiz bir diyet saglayan birçok bilesenden olusur. Temel gruplar karbonhidratlar, proteinler ve yaglardir. Diger gruplar ise, daha küçük miktarlarda gerekli olan, vitaminler ve mineraller olarak bilinen eser elementlerdir. Her grubun, vücudun düzenlenmesinde, gelismesinde ve onariminda farkli bir islevi vardir.
Deniz ürünleri ile saglikli beslenme
|
Miktar |
Kalori |
Yag |
Doy. Y. |
Koles. |
Prot. |
Pot. |
Sod. | |
|
Alabalik |
238 gr |
247.5 |
8.5 gr |
2.5 gr |
197.5 mg |
40 gr |
811.5 mg |
138 mg |
|
Dil Baligi |
163 gr |
148.5 |
2 gr |
0.5 gr |
78 mg |
30.5 gr |
588.5 mg |
132 mg |
|
Istakoz |
150 gr |
135 |
1.5 gr |
0.5 gr |
142.5 mg |
28 gr |
412.5 mg |
444 mg |
|
Karides |
4 Adet |
29.5 |
0.5 gr |
0 |
42.5 mg |
5.5 gr |
52 mg |
41.5 mg |
|
Kiliç Baligi |
136 gr |
164.5 |
5.5 gr |
1.5 gr |
53 mg |
27 gr |
391.5 mg |
122.5 mg |
|
Mezgit |
193 gr |
168 |
1.5 gr |
0.5 gr |
110 mg |
36.5 gr |
600.5 mg |
131 mg |
|
Midye |
1 Tane |
17 |
0.5 gr |
0 |
5.5 mg |
2.5 gr |
64 mg |
57 mg |
|
Ringa |
184 gr |
290.5 |
16.5 gr |
4 gr |
110.5 mg |
33 gr |
601.5 mg |
165.5 mg |
|
Sazan |
218 gr |
277 |
12 gr |
2.5 gr |
144 mg |
39 gr |
726 mg |
107 mg |
|
Som Baligi |
198 gr |
281 |
12.5 gr |
2 gr |
109 mg |
39.5 gr |
970 mg |
87 mg |
|
Ton Baligi |
85 gr |
87.5 |
1 gr |
0.5 gr |
40 mg |
18.5 gr |
346 mg |
31.5 mg |
|
Uskumru |
112 gr |
229.5 |
15.5 gr |
3.5 gr |
78.5 mg |
21 gr |
351.5 mg |
101 mg |
|
Yilan Baligi |
204 gr |
375.5 |
24 gr |
5 gr |
257 mg |
37.5 gr |
555 mg |
104 mg |
|
Meyvalar ile saglikli beslenme | ||||||||
|
Miktar |
Kalori |
Yag |
Lif |
Protein |
Carb. |
Sod. |
C Vit. | |
|
Armut |
1 Adet |
100 |
0.5 gr |
4 gr |
0.5 gr |
25 gr |
0 |
6.5 mg |
|
Avokado |
1 Adet |
323.5 |
31 gr |
10 gr |
4 gr |
15 gr |
20 mg |
16 mg |
|
Çilek |
1 Kase |
45.5 |
0.5 gr |
3.5 gr |
1 gr |
10.5 gr |
1.5 mg |
86 mg |
|
Elma |
1 Adet |
81 |
0.5 gr |
3.5 gr |
0 |
21 gr |
0 |
8 mg |
|
Erik |
1 Adet |
100 |
0.5 gr |
4 gr |
0.5 gr |
25 gr |
0 |
6.5 mg |
|
Greyfurt |
1/2 Adet |
41 |
0 |
1.5 gr |
1 gr |
10 gr |
0 |
44 mg |
|
Karpuz |
1 Kase |
48.5 |
0.5 gr |
1 gr |
1 gr |
11 gr |
3 mg |
12 mg |
|
Kiraz |
1 Kase |
104 |
1.5 gr |
3.5 gr |
1.5 gr |
24 gr |
0 |
10 mg |
|
Kivi |
1 Adet |
46.5 |
0.5 gr |
2.5 gr |
1 gr |
11.5 gr |
4 mg |
74.5 mg |
|
Limon |
1 Adet |
21.5 |
0.5 gr |
5 gr |
1.5 gr |
11.5 gr |
3 mg |
83 mg |
|
Mandalina |
1 Adet |
37 |
0 |
2 gr |
0.5 gr |
9.5 gr |
1 mg |
12 mg |
|
Muz |
1 Adet |
108.5 |
0.5 gr |
3 gr |
1 gr |
27.5 gr |
1 mg |
10.5 mg |
|
Nektarin |
1 Adet |
66.5 |
0.5 gr |
2 gr |
1.5 gr |
16 gr |
0 |
7.5 mg |
|
Portakal |
1 Adet |
61.5 |
0 |
3 gr |
1 gr |
15.5 gr |
0 |
69.5 mg |
|
Seftali |
1 Adet |
42 |
0 |
2 gr |
0.5 gr |
11 gr |
0 |
6.5 mg |
|
Üzüm |
1 Kase |
58 |
0.5 gr |
1 gr |
0.5 gr |
16 gr |
2 mg |
3.6 mg |
|
Sebzeler ile saglikli beslenme | ||||||||
|
Miktar |
Kalori |
Yag |
Lif |
Prot. |
Carb. |
Sod. |
Demir | |
|
Brokoli |
1 Demet |
170 |
2 gr |
18 gr |
18 gr |
32 gr |
164 mg |
5 mg |
|
Domates |
1 Adet |
26 |
0.5 gr |
1.5 gr |
1 gr |
5.5 gr |
11 mg |
0.5 mg |
|
Havuç |
1 Adet |
26 |
0 |
2 gr |
0.5 gr |
6 gr |
21 mg |
0 |
|
Ispanak |
1 Demet |
75 |
1 |
9 gr |
9.5 gr |
12 gr |
268.5 mg |
9 mg |
|
Karnibahar |
1 Adet |
144 |
1 gr |
14 gr |
11 gr |
30 gr |
172.5 mg |
2.5 mg |
|
Mantar |
1 Kase |
17 |
0 |
1 gr |
1.5 gr |
3.2 gr |
2.8 mg |
1 mg |
|
Marul |
1 Adet |
64 |
1 gr |
7.5 gr |
5.5 gr |
11 gr |
49 mg |
2.5 mg |
|
Misir |
1 Adet |
77 |
1 gr |
2.5 gr |
3 gr |
17 gr |
13.5 mg |
0.5 mg |
|
Patates |
1 Adet |
96 |
0 |
2 gr |
2.5 gr |
22 gr |
7 mg |
1 mg |
|
Salatalik |
1 Adet |
39 |
0 |
2 gr |
2 gr |
8 gr |
6 mg |
1 mg |
|
Sarimsak |
1 Dis |
4.5 |
0 |
0 |
0 |
1 gr |
0.5 mg |
0 |
|
Sogan |
1 Adet |
41 |
0 |
2 gr |
1 gr |
9.5 gr |
3 mg |
0 |
|
Alkollü Içecekler | ||||||
|
Miktar |
Kalori |
Yag |
Alkol |
Potas. |
Sodyum | |
|
Bira |
1 Sise |
146 |
0 |
13 gr |
89 mg |
18 mg |
|
Bloody Mary |
1 Kokteyl |
115.5 |
0 |
14 gr |
216 mg |
10.5 mg |
|
Cin |
1 Duble |
73 |
0 |
10.5 gr |
0 |
0 |
|
Cin Tonik |
1 Kokteyl |
171 |
0 |
16 gr |
11.5 mg |
4.5 mg |
|
Manhattan |
1 Kokteyl |
127.5 |
0 |
17.5 gr |
15 mg |
1 mg |
|
Martini |
1 Kokteyl |
156 |
0 |
22.5 gr |
12.5 mg |
2 mg |
|
Pina Colada |
1 Kokteyl |
262.5 |
2.5 gr |
14 gr |
100 mg |
11.5 mg |
|
Sarap, beyaz |
1 Kadeh |
70 |
0 |
9.5 gr |
82.5 mg |
9.5 mg |
|
Sarap, kirmizi |
1 Kadeh |
74 |
0 |
9.5 gr |
115.5 mg |
8 mg |
|
Tekila |
1 Kokteyl |
189 |
0 |
18.5 gr |
179 mg |
10.5 mg |
|
Viski |
1 Duble |
69.5 |
0 |
10 gr |
0.5 mg |
0 |
|
Votka |
1 Duble |
64 |
0 |
9.5 gr |
0.5 mg |
0 |
