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Gidalarin besin degerlerine ait ayrintili bir tablo her zaman elinizin alinda bulunmasi gereken dokümanlar arasinda olmalidir. Daha saglikli ve bilinçli beslenmenize büyük katkisi olacak yazimizi mutlaka okuyun.






Deniz Ürünleri


Miktar
Kalori
Yağ
Doy. Y.
Koles.
Prot.
Pot.
Sod.
Alabalık
238 gr
247.5
8.5 gr
2.5 gr
197.5 mg
40 gr
811.5 mg
138 mg
Dil Balığı
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
Kılıç Balığı
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 Balığı
198 gr
281
12.5 gr
2 gr
109 mg
39.5 gr
970 mg
87 mg
Ton Balığı
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
Yılan Balığı
204 gr
375.5
24 gr
5 gr
257 mg
37.5 gr
555 mg
104 mg







Meyvalar


Miktar
Kalori
Yağ
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
Şeftali
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


Miktar
Kalori
Yağ
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
Karnıbahar
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
Mısır
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
Salatalık
1 Adet
39
0
2 gr
2 gr
8 gr
6 mg
1 mg
Sarımsak
1 Diş
4.5
0
0
0
1 gr
0.5 mg
0
Soğan
1 Adet
41
0
2 gr
1 gr
9.5 gr
3 mg
0







Alkollü İçecekler


Miktar
Kalori
Yağ
Alkol
Potas.
Sodyum
Bira
1 Şişe
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
Şarap, beyaz
1 Kadeh
70
0
9.5 gr
82.5 mg
9.5 mg
Şarap, kırmızı
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

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