Ä°ÅŸte Besinlerin Kalori DeÄŸerleri!

Size önerimiz eğer diyet yapmaya karar verdiyseniz, aşağıdaki listeyi yazdırın ve buzdolabınızın üzerine asın. Böylece dolabı her açtığınızda, yemek istediğiniz besinin kaç kalori olacağını bileceksiniz…

TAHILLAR

1 dilim beyaz ekmek.........................28 gr.........................90 kcal

1 dilim kepekli ekmek.......................28 gr.........................60 kcal

1 dilim kızarmış ekmek......................15 gr........................36 kcal

1 adet kruasan.................................200 gr......................200 kcal

Bisküvi............................................100 gr......................470 kcal

Mercimek (kuru)...............................100 gr.....................314 kcal

Arpa (kuru)......................................100 gr.....................367 kcal

Bulgur (kuru)...................................100 gr.....................371 kcal

Kuskus (kuru)..................................100 gr.....................367 kcal

Mısır (kuru).....................................100 gr......................342 kcal

BuÄŸday (kuru).................................100 gr......................364 kcal

Susam...........„................................100 gr.....................589 kcal

Makarna (kuru)................................100 gr.....................339 kcal

Makarna (haşlanmış)........................100gr.......................85 kcal

Pirinç (kuru)....................................100 gr.....................357 kcal

Pirinç (haşlanmış)............................100 gr.....................125 kcal

Yoğurt (yağlı)..................................100 gr....................95 kcal

Süt (yağlı)......................................100 gr....................68 kcal

Yoğurt (yağlı, meyveli).....................100 gr....................125 kcal

Beyaz peynir (yağlı).........................100 gr....................275 kcal

Kaşar peyniri (yağlı).........................100 gr....................413 kcal

Parmesan peyniri (yağlı)...................100 gr....................440 kcal

Yumurta.........................................1 adet....................80 kcal

Yumurta akı....................................1 adet....................15 kcal

Yumurta şansı.................................1 adet....................65 kcal

YAÄžLAR

Tereyağı........................................28 gr......................206 kcal

Margarin........................................28 gr......................204 kcal

Sıvıyağ..........................................28 gr......................130 kcal

Biftek (ızgara)................................100 gr....................278 kcal

Tavuk (ızgara)................................100 gr....................132 kcal

Tavuk göğsü (haşlanmış).................100 gr....................150 kcal

Kuzu (yağlı, ızgara).........................100 gr....................282 kcal

Kuzu ciÄŸeri (yaÄŸda).........................100 gr....................232 kcal

Salam...........................................100 gr....................446 kcal

Sosis.............................................100 gr....................295 kcal

Midye............................................1 adet....................9 kcal

Ä°stiridye.........................................1 adet....................6 kcal

Karides..........................................1 adet....................144 kcal

Somon tüme.................................100 gr....................171 kcal

Ton balığı.....................................100 gr....................121 kcal

Domates......................................1 adet....................14 kcal

Enginar........................................1 adet....................10 kcal

Patlıcan........................................1 adet....................28 kcal

Taze fasulye.................................100 gr....................90 kcal

Brokoli.........................................100 gr....................35 kcal

Brüksel lahanası............................100 gr....................35 kcal

Kabak..........................................100 gr....................25 kcal

Havuç..........................................100 gr....................35 kcal

Karnabahar..................................100 gr....................32 kcal

Kereviz........................................100gr....................18 kcal

Salatalık......................................1 adet....................11 kcal

Marul...........................................100 gr....................15 kcal

Mantar.........................................100 gr....................14 kcal

SoÄŸan..........................................100 gr....................35 kcal

Bezelye........................................100 gr....................89 kcal

Taze yeÅŸil biber.............................120 gr....................15 kcal

Patates (haÅŸlama).........................100 gr....................100 kcal

Ispanak.......................................100 gr....................26 kcal

Lahana........................................100 gr....................20 kcal

Badem.........................................100 gr....................600 kcal

Hindistan cevizi.............................100 gr....................603 kcal

Fındık...........................................100 gr....................650 kcal

Fıstık............................................100 gr....................560 kcal

Çam fıstığı....................................100 gr....................600 kcal

Ceviz...........................................100 gr....................549 kcal

Patlamış mısır...............................100 gr....................478 kcal

Kabak çekirdeği............................100 gr....................571 kcal

Ay çekirdeği.................................100 gr....................578 kcal

Elma..........................................1 adet.....................60 kcal

Kayısı.........................................1 adet.....................8 kcal

Muz............................................1 adet....................100 kcal

Kiraz...........................................100 gr....................40 kcal

Hurma.........................................1 adet....................15 kcal

Ä°ncir............................................100 gr....................41 kcal

Ä°ncir (kuru)..................................100 gr....................59 kcal

Greyfurt......................................1 adet.....................60 kcal

Portakal......................................1 adet.....................50 kcal

Kivi............................................1 adet.....................34 kcal

Mandalina...................................1 adet.....................50 kcal

Karpuz........................................100 gr....................19 kcal

Kavun.........................................100 gr....................18 kcal

Åžeftali.........................................1 adet....................60 kcal

Armut.........................................1 adet....................70 kcal

Erik............................................1 adet....................8 kcal

Üzüm.........................................100 gr....................57 kcal

Çilek.........................................100 gr....................26 kcal

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