{"id":34962,"date":"2026-07-01T12:43:11","date_gmt":"2026-07-01T09:43:11","guid":{"rendered":"https:\/\/www.merceknet.com\/tr\/?p=34962"},"modified":"2026-07-01T12:43:11","modified_gmt":"2026-07-01T09:43:11","slug":"asure-sifa-deposu-ama-kalorisine-dikkat-bir-kase-asure-2-dilim-baklavaya-esdeger","status":"publish","type":"post","link":"https:\/\/www.merceknet.com\/tr\/2026\/07\/01\/asure-sifa-deposu-ama-kalorisine-dikkat-bir-kase-asure-2-dilim-baklavaya-esdeger\/","title":{"rendered":"A\u015fure \u015fifa deposu ama kalorisine dikkat: Bir kase a\u015fure 2 dilim baklavaya e\u015fde\u011fer"},"content":{"rendered":"

A\u015fure ay\u0131n\u0131n ba\u015flamas\u0131yla birlikte sofralarda yeniden a\u015fure bereketi ya\u015fan\u0131yor. Geleneksel lezzetlerden biri olan a\u015fure, i\u00e7erdi\u011fi zengin besin \u00f6\u011feleriyle dikkat \u00e7ekiyor.<\/p>\n

Bu\u011fday, nohut, kuru fasulye, kuru meyveler ve \u00e7e\u015fitli kuruyemi\u015flerden olu\u015fan a\u015fure; lif, bitkisel protein, vitamin ve mineraller bak\u0131m\u0131ndan g\u00fc\u00e7l\u00fc bir besin kayna\u011f\u0131 olarak \u00f6ne \u00e7\u0131k\u0131yor. Ancak uzmanlar, a\u015furenin sa\u011fl\u0131kl\u0131 i\u00e7eri\u011fine ra\u011fmen y\u00fcksek kaloriye ula\u015fabilece\u011fi konusunda uyar\u0131yor.<\/p>\n

Ac\u0131badem Kartal Hastanesi Beslenme ve Diyet Uzman\u0131 Tuba Sungur, a\u015fure haz\u0131rlarken kullan\u0131lan \u015feker ve kuruyemi\u015f miktar\u0131na, t\u00fcketim s\u0131ras\u0131nda ise porsiyon b\u00fcy\u00fckl\u00fc\u011f\u00fcne dikkat edilmesi gerekti\u011fini s\u00f6yledi.<\/p>\n

A\u015fure \u015fifa deposu ama \u00f6l\u00e7\u00fcl\u00fc t\u00fcketilmeli<\/h2>\n

Beslenme ve Diyet Uzman\u0131 Tuba Sungur, a\u015furenin zengin i\u00e7eri\u011fiyle besleyici bir tatl\u0131 oldu\u011funu ancak fazla t\u00fcketildi\u011finde g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131 art\u0131rabilece\u011fini belirtti.<\/p>\n

\"\"<\/p>\n

Sungur, \u00f6zellikle a\u015fureyi tatland\u0131rmak i\u00e7in y\u00fcksek miktarda \u015feker kullan\u0131lmamas\u0131 gerekti\u011fini vurgulad\u0131.<\/p>\n

Tuba Sungur, \u201cA\u015fureyi tatland\u0131rmak i\u00e7in y\u00fcksek miktarda \u015feker kullanmak yerine kuru \u00fcz\u00fcm, kuru kay\u0131s\u0131, hurma, tar\u00e7\u0131n, nar taneleri ve mevsim meyvelerinden yararlan\u0131labilir. Hatta yaz aylar\u0131nda \u015feftali gibi meyveler de do\u011fal tat vermek amac\u0131yla tercih edilebilir. B\u00f6ylece hem besin de\u011feri artar hem de gereksiz kalori y\u00fck\u00fcn\u00fcn \u00f6n\u00fcne ge\u00e7ilmi\u015f olur\u201d dedi.<\/p>\n

Bir kase a\u015fure 250-350 kalori aras\u0131nda<\/h2>\n

A\u015furenin kalori de\u011feri, i\u00e7ine eklenen \u015feker, kuruyemi\u015f ve kuru meyve miktar\u0131na g\u00f6re de\u011fi\u015fiyor.<\/p>\n

Beslenme ve Diyet Uzman\u0131 Tuba Sungur, yakla\u015f\u0131k 200 graml\u0131k bir kase a\u015furenin ortalama 250-350 kalori i\u00e7erdi\u011fini belirtti.<\/p>\n

Bu nedenle a\u015fure t\u00fcketirken porsiyon kontrol\u00fc yap\u0131lmas\u0131, ayn\u0131 g\u00fcn i\u00e7inde ba\u015fka tatl\u0131 t\u00fcketiminden ka\u00e7\u0131n\u0131lmas\u0131 ve m\u00fcmk\u00fcnse a\u015furenin ara \u00f6\u011f\u00fcn olarak de\u011ferlendirilmesi \u00f6neriliyor.<\/p>\n

A\u015furenin kalorisini azaltman\u0131n 7 p\u00fcf noktas\u0131<\/h2>\n

1. \u015eekeri azalt\u0131n, tar\u00e7\u0131n\u0131 art\u0131r\u0131n<\/h3>\n

Tar\u00e7\u0131n, kendine \u00f6zg\u00fc aromas\u0131 sayesinde a\u015fureye daha yo\u011fun bir lezzet kazand\u0131r\u0131r. Bu sayede ilave \u015feker miktar\u0131n\u0131 azaltmak m\u00fcmk\u00fcn olabilir.<\/p>\n

Ayr\u0131ca tar\u00e7\u0131n, a\u015furenin kokusunu ve aromas\u0131n\u0131 zenginle\u015ftirerek daha dengeli bir tat elde edilmesine katk\u0131 sa\u011flar.<\/p>\n

2. Kuru meyvelerin do\u011fal tatl\u0131l\u0131\u011f\u0131ndan yararlan\u0131n<\/h3>\n

Kuru \u00fcz\u00fcm, kuru kay\u0131s\u0131, incir ve hurma gibi meyveler do\u011fal \u015feker i\u00e7erikleri sayesinde a\u015fureyi tatland\u0131rabilir.<\/p>\n

Bu \u00fcr\u00fcnler, ilave \u015feker ihtiyac\u0131n\u0131 azalt\u0131rken lif, potasyum ve \u00e7e\u015fitli vitamin-mineraller a\u00e7\u0131s\u0131ndan da a\u015furenin besin de\u011ferini art\u0131r\u0131r.<\/p>\n

3. Nar tanelerini eksik etmeyin<\/h3>\n

Nar taneleri a\u015fureye hem renk hem de ferah bir lezzet katar.<\/p>\n

G\u00fc\u00e7l\u00fc antioksidan bile\u015fenler i\u00e7eren nar, a\u015furenin besleyici de\u011ferini art\u0131r\u0131rken \u015feker eklemeye gerek kalmadan lezzetin zenginle\u015fmesine yard\u0131mc\u0131 olur.<\/p>\n

4. Kuruyemi\u015fleri \u00f6l\u00e7\u00fcl\u00fc kullan\u0131n<\/h3>\n

Ceviz, badem ve f\u0131nd\u0131k gibi kuruyemi\u015fler sa\u011fl\u0131kl\u0131 ya\u011flar, protein ve mineral a\u00e7\u0131s\u0131ndan de\u011ferli besinlerdir.<\/p>\n

Ancak enerji yo\u011funluklar\u0131 y\u00fcksek oldu\u011fu i\u00e7in miktarlar\u0131 artt\u0131k\u00e7a a\u015furenin kalori de\u011feri de h\u0131zla y\u00fckselir. Bu nedenle kuruyemi\u015fleri \u00f6l\u00e7\u00fcl\u00fc kullanmak, daha dengeli bir tercih olacakt\u0131r.<\/p>\n

\"\"<\/p>\n

5. Porsiyonu b\u00fcy\u00fctmeyin<\/h3>\n

A\u015fure sa\u011fl\u0131kl\u0131 i\u00e7eriklerden haz\u0131rlansa da b\u00fcy\u00fck porsiyonlar kalori al\u0131m\u0131n\u0131 art\u0131rabilir.<\/p>\n

Yakla\u015f\u0131k 200 graml\u0131k orta boy bir kase, hem tatl\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131lamak hem de enerji al\u0131m\u0131n\u0131 kontrol alt\u0131nda tutmak i\u00e7in yeterli bir miktar olarak de\u011ferlendiriliyor.<\/p>\n

6. Yan\u0131nda ikinci tatl\u0131ya yer vermeyin<\/h3>\n

A\u015fure t\u00fcketilen g\u00fcnlerde baklava, \u015f\u00f6biyet, dondurma veya \u015ferbetli tatl\u0131lar gibi ek tatl\u0131lar\u0131n t\u00fcketilmesi g\u00fcnl\u00fck enerji al\u0131m\u0131n\u0131 gereksiz \u015fekilde y\u00fckseltebilir.<\/p>\n

Bu nedenle tatl\u0131 tercihini a\u015fureden yana kullanmak ve ayn\u0131 \u00f6\u011f\u00fcnde ba\u015fka tatl\u0131lara yer vermemek daha dengeli bir yakla\u015f\u0131m sa\u011flar.<\/p>\n

7. A\u015fureyi ara \u00f6\u011f\u00fcn olarak de\u011ferlendirin<\/h3>\n

A\u015fureyi ana \u00f6\u011f\u00fcn\u00fcn hemen ard\u0131ndan t\u00fcketmek yerine ara \u00f6\u011f\u00fcnde tercih etmek porsiyon kontrol\u00fcn\u00fc kolayla\u015ft\u0131rabilir.<\/p>\n

\"\"<\/p>\n

Yan\u0131nda \u015fekersiz \u00e7ay veya s\u00fct \u00fcr\u00fcnleriyle t\u00fcketildi\u011finde daha uzun s\u00fcre tokluk sa\u011flayabilir ve kan \u015fekerindeki ani dalgalanmalar\u0131n \u00f6n\u00fcne ge\u00e7meye yard\u0131mc\u0131 olabilir.<\/p>\n

A\u015furenin kalorisini azaltmak i\u00e7in \u00f6neriler<\/h2>\n\n\n\n\n\n\n\n\n\n\n
\u00d6neri<\/th>\nEtkisi<\/th>\n<\/tr>\n
\u015eekeri azaltmak<\/td>\nGereksiz kalori y\u00fck\u00fcn\u00fc d\u00fc\u015f\u00fcr\u00fcr<\/td>\n<\/tr>\n
Tar\u00e7\u0131n eklemek<\/td>\nTat alg\u0131s\u0131n\u0131 art\u0131r\u0131r, \u015feker ihtiyac\u0131n\u0131 azaltabilir<\/td>\n<\/tr>\n
Kuru meyve kullanmak<\/td>\nDo\u011fal tat sa\u011flar, lif ve mineral deste\u011fi verir<\/td>\n<\/tr>\n
Nar eklemek<\/td>\nAntioksidan katk\u0131 sa\u011flar, ferah tat verir<\/td>\n<\/tr>\n
Kuruyemi\u015fi \u00f6l\u00e7\u00fcl\u00fc kullanmak<\/td>\nKalori kontrol\u00fcne yard\u0131mc\u0131 olur<\/td>\n<\/tr>\n
Porsiyonu 200 gramla s\u0131n\u0131rlamak<\/td>\nEnerji al\u0131m\u0131n\u0131 dengeler<\/td>\n<\/tr>\n
A\u015fureyi ara \u00f6\u011f\u00fcnde t\u00fcketmek<\/td>\nPorsiyon kontrol\u00fcn\u00fc kolayla\u015ft\u0131r\u0131r<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

1 kase a\u015fure nelere e\u015fde\u011fer?<\/h2>\n

Beslenme ve Diyet Uzman\u0131 Tuba Sungur, yakla\u015f\u0131k 250-350 kalori i\u00e7eren 1 kase yani 200 gram a\u015furenin enerji a\u00e7\u0131s\u0131ndan bir\u00e7ok besine e\u015fde\u011fer olabilece\u011fini belirtti.<\/p>\n\n\n\n\n\n\n\n\n\n\n
1 kase a\u015fure yakla\u015f\u0131k olarak neye e\u015fde\u011fer?<\/td>\n<\/tr>\n
4-5 ince dilim tam bu\u011fday ekme\u011fi<\/td>\n<\/tr>\n
6 orta porsiyon, yani yakla\u015f\u0131k 900 gram karpuz<\/td>\n<\/tr>\n
15 orta boy kay\u0131s\u0131 ile 2 orta boy \u015feftali<\/td>\n<\/tr>\n
2-3 orta boy kase cac\u0131k<\/td>\n<\/tr>\n
1 porsiyon \u0131zgara bal\u0131k, yani yakla\u015f\u0131k 150 gram bal\u0131k ve salata<\/td>\n<\/tr>\n
2 adet baklava, yani yakla\u015f\u0131k 80 gram<\/td>\n<\/tr>\n
Orta-y\u00fcksek tempoda 1 saat y\u00fcr\u00fcy\u00fc\u015fle harcanan enerji<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Bir kase a\u015fure 2 dilim baklavaya denk gelebiliyor<\/h2>\n

A\u015fure, i\u00e7erdi\u011fi bakliyat, tah\u0131l, kuru meyve ve kuruyemi\u015flerle besleyici bir tatl\u0131 olsa da kalori a\u00e7\u0131s\u0131ndan hafife al\u0131nmamal\u0131.<\/p>\n

Ortalama 200 graml\u0131k bir kase a\u015fure, yakla\u015f\u0131k 2 adet baklavaya denk enerji i\u00e7erebiliyor. Bu nedenle \u00f6zellikle kilo kontrol\u00fc yapanlar\u0131n, diyabet hastalar\u0131n\u0131n, ins\u00fclin direnci bulunanlar\u0131n ve kalp-damar hastal\u0131\u011f\u0131 riski ta\u015f\u0131yanlar\u0131n a\u015fure t\u00fcketiminde \u00f6l\u00e7\u00fcl\u00fc davranmas\u0131 \u00f6neriliyor.<\/p>\n

Sa\u011fl\u0131kl\u0131 i\u00e7erik, do\u011fru porsiyonla anlam kazan\u0131yor<\/h2>\n

Uzmanlara g\u00f6re a\u015furenin sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan faydal\u0131 bir tatl\u0131 olabilmesi, kullan\u0131lan malzemelerin miktar\u0131na ve porsiyon kontrol\u00fcne ba\u011fl\u0131.<\/p>\n

\u015eeker miktar\u0131 azalt\u0131lm\u0131\u015f, kuru meyvelerle tatland\u0131r\u0131lm\u0131\u015f, kuruyemi\u015fleri \u00f6l\u00e7\u00fcl\u00fc eklenmi\u015f ve orta boy kaseyle s\u0131n\u0131rland\u0131r\u0131lm\u0131\u015f bir a\u015fure, hem geleneksel lezzetin ya\u015fat\u0131lmas\u0131n\u0131 hem de kalori kontrol\u00fcn\u00fcn sa\u011flanmas\u0131n\u0131 m\u00fcmk\u00fcn k\u0131l\u0131yor.<\/p>\n

A\u015fure ay\u0131 boyunca sofralarda yerini alan bu geleneksel tatl\u0131y\u0131 t\u00fcketirken, \u201c\u015fifa deposu\u201d olmas\u0131n\u0131n yan\u0131nda kalori de\u011ferinin de g\u00f6z ard\u0131 edilmemesi gerekiyor.<\/p>\n","protected":false},"excerpt":{"rendered":"

A\u015fure ay\u0131n\u0131n ba\u015flamas\u0131yla birlikte sofralarda bereket yeniden ya\u015fan\u0131yor. Bu\u011fday, nohut, kuru fasulye, kuru meyveler ve kuruyemi\u015flerle haz\u0131rlanan a\u015fure; lif, bitkisel protein, vitamin ve mineral a\u00e7\u0131s\u0131ndan zengin olsa da porsiyon kontrol\u00fc b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Beslenme ve Diyet Uzman\u0131 Tuba Sungur, 200 graml\u0131k bir kase a\u015furenin ortalama 250-350 kalori i\u00e7erdi\u011fini belirterek, a\u015furenin kalorisini azaltman\u0131n 7 p\u00fcf noktas\u0131n\u0131 anlatt\u0131.<\/p>\n","protected":false},"author":6,"featured_media":34966,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[11203,1822,12025],"class_list":["post-34962","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-asure","tag-diyet","tag-kalori"],"yoast_head":"\nA\u015fure \u015fifa deposu ama kalorisine dikkat: Bir kase a\u015fure 2 dilim baklavaya e\u015fde\u011fer - Merceknet Haber<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.merceknet.com\/tr\/2026\/07\/01\/asure-sifa-deposu-ama-kalorisine-dikkat-bir-kase-asure-2-dilim-baklavaya-esdeger\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A\u015fure \u015fifa deposu ama kalorisine dikkat: Bir kase a\u015fure 2 dilim baklavaya e\u015fde\u011fer - Merceknet Haber\" \/>\n<meta property=\"og:description\" content=\"A\u015fure ay\u0131n\u0131n ba\u015flamas\u0131yla birlikte sofralarda bereket yeniden ya\u015fan\u0131yor. 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