{"id":79510,"date":"2014-11-21T15:14:39","date_gmt":"2014-11-21T13:14:39","guid":{"rendered":"http:\/\/www.erzurumflas.com\/?p=79510"},"modified":"2014-11-21T15:14:39","modified_gmt":"2014-11-21T13:14:39","slug":"kisin-en-degerli-besinleri","status":"publish","type":"post","link":"https:\/\/www.erzhaber.com.tr\/?p=79510","title":{"rendered":"K\u0131\u015f\u0131n En De\u011ferli Besinleri"},"content":{"rendered":"

Uzman Diyetisyen P\u0131nar Kural En\u00e7, hareketsiz ge\u00e7en so\u011fuk k\u0131\u015f g\u00fcnlerinde \u00f6zellikle hastal\u0131klara yakalanmamak i\u00e7in sa\u011fl\u0131kl\u0131 beslenmenin b\u00fcy\u00fck \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 belirtti.\u00a0<\/span>
En\u00e7, \u015fu bilgelere yer verdi:<\/span>
\u201cYE\u015e\u0130L MERC\u0130MEK: Ye\u015fil mercimek vitaminler bak\u0131m\u0131ndan zengindir. Ye\u015fil mercimek protein, karbonhidrat; lif, fosfor, kalsiyum, demir, sodyum, potasyum, A vitamini, B1 vitamini, B2 Vitamin ve y\u00fcksek oranda folik asit i\u00e7erir.D\u0131\u015f k\u0131sm\u0131nda \u00e7\u00f6z\u00fcnebilen ve \u00e7\u00f6z\u00fcnemeyen posa,i\u00e7 k\u0131sm\u0131nda ni\u015fasta ve protein bulunur.Ya\u011f i\u00e7eri\u011fi olduk\u00e7a d\u00fc\u015f\u00fckt\u00fcr ve \u00e7o\u011funlu\u011fu doymam\u0131\u015f ya\u011f asitlerinden olu\u015fmaktad\u0131r.Ye\u015fil mercimek kolesterol i\u00e7ermez. \u0130\u00e7erisinde y\u00fcksek oranda yararl\u0131 karbonhidrat bulunur ve y\u00fcksek karbonhidrat i\u00e7ermesine ra\u011fmen glisemik indeksi olduk\u00e7a d\u00fc\u015f\u00fckt\u00fcr. \u00c7\u00fcnk\u00fc sindirimi uzun s\u00fcren ye\u015fil mercimek karbonhidratlar\u0131 kana \u00e7ok yava\u015f yava\u015f kar\u0131\u015f\u0131r.\u00d6\u011f\u00fcnlerde yenilecek 1 tabak ye\u015fil mercimek yeme\u011fi sizi uzun s\u00fcre tok tutar.Bu nedenle kilo vermeye yard\u0131mc\u0131d\u0131r. Ayr\u0131ca posa i\u00e7eri\u011fi a\u00e7\u0131s\u0131ndan haftada en az 3 kere t\u00fcketilmelidir. Ye\u015fil mercime\u011fin protein kalitesini artt\u0131rmak i\u00e7in tah\u0131llarla birlikte t\u00fcketilmelidir.Ye\u015fil mercimek C vitaminlerinden zengin sebze ve meyvelerle t\u00fcketildi\u011finde yap\u0131s\u0131ndaki demir ve kalsiyumu artar. Ye\u015fil mercimek kad\u0131n sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan olduk\u00e7a \u00f6nemlidir.Sindirim sistemi hastal\u0131klar\u0131n\u0131n,baz\u0131 kanser t\u00fcrlerinin,kalp ve damar hastal\u0131klar\u0131n\u0131n \u00f6nlenmesinde b\u00fcy\u00fck rol oynamaktad\u0131r.Folik asit a\u00e7\u0131s\u0131ndan zengin olan ye\u015fil mercimek hamileler i\u00e7in de olduk\u00e7a faydal\u0131d\u0131r.<\/span>
BULGUR:Sa\u011fl\u0131kl\u0131 beslenmenin vazge\u00e7ilmezlerinden biri olan bulgur,protein,mineral,vitamin,posa ve lif a\u00e7\u0131s\u0131ndan olduk\u00e7a zengindir.Ayr\u0131ca karbonhidrat de\u011feri de olduk\u00e7a d\u00fc\u015f\u00fckt\u00fcr.\u0130\u00e7eri\u011finde demir,B 1 vitamini,B2 vitamini,kalsiyum ve Niasin mevcuttur. \u00c7inko, magnezyum ve krom gibi mineraller i\u00e7erir.Bulgur v\u00fccuda enerji de verir.Bulgur \u0131spanaktan daha fazla demir oran\u0131na sahiptir.Porsiyon y\u00fcn\u00fcnden kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, \u0131spanakta 3,2 miligram, bulgurda ise 3,5 miligram demir oldu\u011fu g\u00f6r\u00fcl\u00fcr. Vitamin ve protein y\u00f6n\u00fcnden de pirin\u00e7ten daha zengindir.Bulgur\u2019un faydalar\u0131 da saymakla bitmez.Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir,kansere kar\u015f\u0131 koruyucu \u00f6zelli\u011fi vard\u0131r,B vitamini deposudur,i\u00e7erdi\u011fi B1 vitamini, sinir ve sindirim sisteminin g\u00fc\u00e7lenmesine yard\u0131m eder,i\u00e7erdi\u011fi folik asit, anne karn\u0131ndaki bebe\u011fin zeka geli\u015fimi \u00fczerinde etkilidir,kan \u015fekerini y\u00fckseltmez,\u015feker hastalar\u0131na iyi gelir,hazm\u0131 kolayla\u015ft\u0131r\u0131r,kilo ald\u0131rmaz bu nedenle diyet yapanlar i\u00e7in idealdir.G\u00fcnl\u00fck lif ihtiyac\u0131 1 tabak bulgurla kar\u015f\u0131lanabilir.<\/span>
TARHANA: K\u0131\u015f aylar\u0131n\u0131n en lezzetli \u00e7orbalar\u0131ndan biri olan tarhana olduk\u00e7a besleyici ve doyurucu bir besindir. Vitamin ve mineral a\u00e7\u0131s\u0131ndan zengindir.Tarhana her ya\u015f grubu taraf\u0131ndan rahatl\u0131kla t\u00fcketilebilecek bir besindir. A, B grubu vitaminleri ile kalsiyum, demir ve \u00e7inko minerallerini i\u00e7erir. Karbonhidrat a\u00e7\u0131s\u0131ndan zengin olan tarhana \u00e7orbas\u0131 protein ve likopen i\u00e7eren besinler aras\u0131nda da say\u0131l\u0131r. Tarhanan\u0131n faydalar\u0131 aras\u0131nda en \u00f6nemlisi ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmesidir. Bu nedenle k\u0131\u015f aylar\u0131nda s\u0131k\u00e7a g\u00f6r\u00fclen grip ve so\u011fuk alg\u0131nl\u0131\u011f\u0131 gibi hastal\u0131k s\u00fcre\u00e7lerinin \u00e7abuk atlat\u0131lmas\u0131n\u0131 sa\u011flar.Tarhana \u00e7orbas\u0131 ki\u015finin ihtiyac\u0131 olan enerjiyi kazanmas\u0131na yard\u0131mc\u0131 oldu\u011fu i\u00e7in yorgunlu\u011fa birebirdir.Sindirimi kolay olan bu besin sindirimin d\u00fczenlenmesinde de katk\u0131da bulunur. Kalp \u00fczerinde de olumlu etkileri bulunan tarhana k\u00f6t\u00fc kolesterol ve y\u00fcksek tansiyonun d\u00fc\u015f\u00fcr\u00fclmesine yard\u0131mc\u0131 olur. Kalp hastal\u0131klar\u0131na yakalanma riskini azaltmas\u0131 da tarhanan\u0131n faydalar\u0131 aras\u0131ndad\u0131r.Tarhana \u00e7ocuklar i\u00e7inde \u00e7ok besleyicidir.Bebeklerin beslenmesinde ek g\u0131da olarak en \u00e7ok tercih edilen besinlerden biridir.Bir\u00e7ok sebze ve baharat\u0131 i\u00e7eren tarhana, bebekler i\u00e7in \u00e7ok \u00f6nemli olan yo\u011furdu da i\u00e7erir. Karbonhidrat a\u00e7\u0131s\u0131ndan zengin olmas\u0131ndan dolay\u0131 doyurucudur. Ayr\u0131ca tarhana i\u015ftah a\u00e7\u0131c\u0131d\u0131r.<\/span>
Geli\u015fme \u00e7a\u011f\u0131ndaki \u00e7ocuklar i\u00e7in de \u00e7ok faydal\u0131d\u0131r, kemik geli\u015fimine de katk\u0131 sa\u011flar ve kemikleri g\u00fc\u00e7lendirir. \u0130\u00e7erdi\u011fi likopen sayesinde de bir\u00e7ok hastal\u0131\u011fa kar\u015f\u0131 v\u00fccudu korur.\u00c7orba yap\u0131l\u0131rken iste\u011fe ba\u011fl\u0131 olarak i\u00e7erisine nohut veya mercimek de eklenebilir.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"