Ac\u0131badem Adana Hastanesi\u2019nden Diyetisyen \u00c7isem G\u00fcnd\u00fcz Gizir, \u00e7ile\u011fin besleyici i\u00e7eri\u011fi ile bahar ve yaz aylar\u0131nda kilo vermek isteyenlerin veya kilosunu korumak isteyenlerin tercihi oldu\u011funu s\u00f6yledi.<\/p>\n
Diyetisyen \u00c7isem G\u00fcnd\u00fcz Gizir, g\u00fcnl\u00fck C vitamini ihtiyac\u0131n\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131n\u0131 kar\u015f\u0131layan \u00e7ile\u011fin B, E, K vitaminleri a\u00e7\u0131s\u0131ndan zengin olmas\u0131n\u0131n yan\u0131 s\u0131ra hamilelik d\u00f6nemindeki kad\u0131nlar i\u00e7in gerekli olan folat i\u00e7eri\u011fine de sahip oldu\u011funu ifade ederek, \u201c1 porsiyon \u00e7ilek (10 -12 adet kadar) t\u00fcketti\u011finizde folat ihtiyac\u0131n\u0131z\u0131n y\u00fczde 10\u2019u kar\u015f\u0131lanm\u0131\u015f oluyor. K\u0131\u015f aylar\u0131nda ba\u011f\u0131\u015f\u0131kl\u0131k sistemimiz i\u00e7in t\u00fcketti\u011fimiz portakal ve mandalinan\u0131n yerini bahar aylar\u0131nda \u00e7ilek gibi k\u0131rm\u0131z\u0131 meyveler al\u0131yor. Y\u00fcksek C vitamini i\u00e7eren \u00e7ilek de bunlardan biri. \u00c7ilek, C vitaminin d\u0131\u015f\u0131nda kalsiyum, demir, bak\u0131r ve magnezyum mineralleri i\u00e7eriyor. \u00d6zellikle ikindi ara \u00f6\u011f\u00fcnlerinde 1 kase \u00e7ile\u011fin yan\u0131nda 2 salatal\u0131k ve 10-15 adet \u00e7i\u011f badem ile olduk\u00e7a taze ve v\u00fccudunuzun su ihtiyac\u0131n\u0131 kar\u015f\u0131layan bir ara \u00f6\u011f\u00fcn yapmak m\u00fcmk\u00fcn. Sabah kahvalt\u0131lar\u0131nda s\u00fct ve yulaf ile haz\u0131rlayaca\u011f\u0131n\u0131z yulaf lapas\u0131n\u0131n \u00fczerinde 5-6 \u00e7ilek kullanmak da son derece faydal\u0131. 100 gram \u00e7ilek ortalama 35 kaloriye e\u015fde\u011fer. \u00c7ilek, y\u00fcksek su i\u00e7eri\u011fi sayesinde \u00f6zellikle yaz aylar\u0131nda v\u00fccut i\u00e7in gerekli olan suyu kar\u015f\u0131lamaya da yard\u0131mc\u0131 oluyor. Bu nedenle de zay\u0131flama diyetlerinde diyetisyenler taraf\u0131ndan s\u0131k\u00e7a kullan\u0131l\u0131yor\u201d dedi.<\/p>\n
Kolesterol d\u00fc\u015f\u00fcr\u00fcc\u00fc<\/p>\n
\u00c7ile\u011fin lif i\u00e7eri\u011finin y\u00fcksek oldu\u011funu belirten Gizir, \u201c\u00c7ilek iyi kolesterol seviyesini y\u00fckseltip k\u00f6t\u00fc kolesterol seviyesini d\u00fc\u015f\u00fcr\u00fcyor ve bu sayede kalbi korumaya yard\u0131m ediyor. Haftada 3 g\u00fcn 1 kase \u00e7ilek tercih edebilir.<\/p>\n
Diyetisyen \u00c7isem G\u00fcnd\u00fcz Gizir\u2019in \u00e7ilekli semizotu salatas\u0131 ve dondurma tarifi \u015fu \u015fekilde:<\/p>\n
Malzemeler: 1 kase semizotu, 10 adet \u00e7ilek, 2 yemek ka\u015f\u0131\u011f\u0131 bulgur ya da kinoa, 1 yemek ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131, 1 yemek ka\u015f\u0131\u011f\u0131 nar ek\u015fisi.<\/p>\n
Haz\u0131rlan\u0131\u015f\u0131: Semizotlar\u0131n\u0131 ay\u0131klay\u0131p, y\u0131kad\u0131ktan sonra iri par\u00e7alara b\u00f6l\u00fcp, derin bir kaseye al\u0131yoruz. \u00c7ilekleri d\u00f6rde b\u00f6l\u00fcp kasenin i\u00e7erisine ekliyoruz. \u00dczerine 2 yemek ka\u015f\u0131\u011f\u0131 daha \u00f6nceden ha\u015flanm\u0131\u015f bulguru ilave ediyoruz. En son olarak zeytinya\u011f\u0131 ve nar ek\u015fisini de ekleyip sosuyla beraber kar\u0131\u015ft\u0131r\u0131yoruz.<\/p>\n
\u00c7ilekli dondurma:<\/p>\n
Malzemeler: 10-12 adet \u00e7ilek, 1 kase s\u00fczme yo\u011furt, 1 \u00e7ay ka\u015f\u0131\u011f\u0131 bal.<\/p>\n
Haz\u0131rlan\u0131\u015f\u0131: T\u00fcm malzemeleri blenderde kar\u0131\u015ft\u0131r\u0131p, dondurma kasesine al\u0131yoruz. Servis ederken \u00fczerine nane dal\u0131 ekleyebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"
D\u0130YET\u0130SYEN \u00c7\u0130SEM G\u00dcND\u00dcZ G\u0130Z\u0130R, G\u00dcNL\u00dcK C V\u0130TAM\u0130N\u0130 \u0130HT\u0130YACININ B\u00dcY\u00dcK B\u0130R KISMINI KAR\u015eILAYAN \u00c7\u0130LE\u011e\u0130N B, E, K V\u0130TAM\u0130NLER\u0130 A\u00c7ISINDAN ZENG\u0130N OLDU\u011eUNU \u0130FADE ETT\u0130.<\/p>\n","protected":false},"author":1,"featured_media":155111,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[27511,3300,35633,30189],"class_list":["post-155110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-cilek","tag-deposu","tag-ilkbaharin","tag-vitamini"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/ilkbaharin-c-vitamini-deposu-cilek_fa9b25f.jpg?fit=640%2C428","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-ElM","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/155110","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=155110"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/155110\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/155111"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=155110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=155110"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=155110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}