{"id":18018,"date":"2022-04-09T19:43:16","date_gmt":"2022-04-09T19:43:16","guid":{"rendered":"http:\/\/ahelth.com\/?p=18018"},"modified":"2022-03-27T22:58:50","modified_gmt":"2022-03-27T22:58:50","slug":"how-many-calories-does-a-woman-need","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/how-many-calories-does-a-woman-need\/","title":{"rendered":"Bir kad\u0131n\u0131n ka\u00e7 kaloriye ihtiyac\u0131 var?"},"content":{"rendered":"

Bir kad\u0131n\u0131n ka\u00e7 kaloriye ihtiyac\u0131 var?<\/span><\/span><\/span><\/span><\/p>\n

\n

 <\/p>\n

Sa\u011fl\u0131kl\u0131 kalori kaynaklar\u0131<\/span><\/span><\/span><\/span><\/h2>\n

Toplam g\u00fcnl\u00fck kalori al\u0131m\u0131, kilo vermenin \u00f6nemli ve temel bir bile\u015fenidir ve daha uzun s\u00fcre tok hissetmenize yard\u0131mc\u0131 olabilecek, y\u00fcksek besin de\u011feri ve daha az kalori ile sa\u011fl\u0131kl\u0131 kalori kayna\u011f\u0131 olan bir\u00e7ok g\u0131da vard\u0131r, \u00f6rne\u011fin:<\/span><\/span><\/span><\/span><\/p>\n

    \n
  • Ye\u015fil yaprakl\u0131 sebzeler, biberler, havu\u00e7lar, turplar, domatesler ve salatal\u0131klardan olu\u015fan salatalar gibi sebzeler.<\/span><\/span><\/span><\/span><\/li>\n
  • Tavuk, bal\u0131k ve k\u0131rm\u0131z\u0131 et gibi orta miktarda ya\u011fs\u0131z et.<\/span><\/span><\/span><\/span><\/li>\n
  • Yulaf ve tam tah\u0131ll\u0131 ekmek gibi lif sa\u011flayan tam tah\u0131llar.<\/span><\/span><\/span><\/span><\/li>\n
  • Konserve meyve sular\u0131 yerine do\u011fal meyve.<\/span><\/span><\/span><\/span><\/li>\n
  • F\u0131nd\u0131k, tohum, zeytinya\u011f\u0131 ve di\u011fer sa\u011fl\u0131kl\u0131 ya\u011f kaynaklar\u0131.<\/span><\/span><\/span><\/span><\/li>\n
  • Alkols\u00fcz i\u00e7ecekler ve \u015fekerli \u00e7ay yerine su.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n

    Bir kad\u0131n\u0131n ka\u00e7 kaloriye ihtiyac\u0131 var?<\/span><\/span><\/span><\/span><\/h2>\n

    Elbette, g\u00fcnl\u00fck kalori miktar\u0131 birka\u00e7 fakt\u00f6re ba\u011fl\u0131 oldu\u011fundan, herkesin her g\u00fcn ayn\u0131 say\u0131da kaloriye ihtiyac\u0131 yoktur:<\/span><\/span><\/span><\/span><\/p>\n

      \n
    • V\u00fccudun genel sa\u011fl\u0131\u011f\u0131.<\/span><\/span><\/span><\/span><\/li>\n
    • Fiziksel aktivite.<\/span><\/span><\/span><\/span><\/li>\n
    • seks.<\/span><\/span><\/span><\/span><\/li>\n
    • A\u011f\u0131rl\u0131k.<\/span><\/span><\/span><\/span><\/li>\n
    • Y\u00fckseklik.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n

      A\u015fa\u011f\u0131da, g\u00fcnde 30 ila 60 dakika d\u00fc\u015f\u00fck aktivite ve g\u00fcnde ortalama 60 dakika iyi bir aktivite seviyesi yapan kad\u0131nlar i\u00e7in g\u00fcnl\u00fck dinlenme kalori gereksinimleri bulunmaktad\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

      \n\n\n\n\n\n\n\n\n\n\n
      ya\u015f<\/span><\/span><\/span><\/span><\/td>\nkonfor<\/span><\/span><\/span><\/span><\/td>\nd\u00fc\u015f\u00fck aktivite<\/span><\/span><\/span><\/span><\/td>\niyi aktivite<\/span><\/span><\/span><\/span><\/td>\n<\/tr>\n
      12-13 y\u0131l<\/span><\/span><\/span><\/span><\/td>\n1.700<\/span><\/span><\/span><\/span><\/td>\n2.000<\/span><\/span><\/span><\/span><\/td>\n2.250<\/span><\/span><\/span><\/span><\/td>\n<\/tr>\n
      14-16 y\u0131l<\/span><\/span><\/span><\/span><\/td>\n1750<\/span><\/span><\/span><\/span><\/td>\n2.100<\/span><\/span><\/span><\/span><\/td>\n2.350<\/span><\/span><\/span><\/span><\/td>\n<\/tr>\n
      18-17 ya\u015f<\/span><\/span><\/span><\/span><\/td>\n1750<\/span><\/span><\/span><\/span><\/td>\n2.100<\/span><\/span><\/span><\/span><\/td>\n2.400<\/span><\/span><\/span><\/span><\/td>\n<\/tr>\n
      19-30 y\u0131l<\/span><\/span><\/span><\/span><\/td>\n1900<\/span><\/span><\/span><\/span><\/td>\n2.100<\/span><\/span><\/span><\/span><\/td>\n2.350<\/span><\/span><\/span><\/span><\/td>\n<\/tr>\n
      31-50 ya\u015f<\/span><\/span><\/span><\/span><\/td>\n1800<\/span><\/span><\/span><\/span><\/td>\n2.000<\/span><\/span><\/span><\/span><\/td>\n2.250<\/span><\/span><\/span><\/span><\/td>\n<\/tr>\n
      51-70 ya\u015f\u0131nda<\/span><\/span><\/span><\/span><\/td>\n1.650<\/span><\/span><\/span><\/span><\/td>\n1850<\/span><\/span><\/span><\/span><\/td>\n2.100<\/span><\/span><\/span><\/span><\/td>\n<\/tr>\n
      71 veya daha fazla<\/span><\/span><\/span><\/span><\/td>\n1.550<\/span><\/span><\/span><\/span><\/td>\n1750<\/span><\/span><\/span><\/span><\/td>\n2.000<\/span><\/span><\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

      D\u00fc\u015f\u00fck kalorili yiyecek ve i\u00e7ecekler<\/span><\/span><\/span><\/span><\/h2>\n

      Art\u0131k bir kad\u0131n\u0131n v\u00fccudunun ka\u00e7 kaloriye ihtiyac\u0131 oldu\u011funu bildi\u011finize g\u00f6re, i\u015fte baz\u0131 d\u00fc\u015f\u00fck kalorili yiyecekler.<\/span><\/span><\/span><\/span><\/p>\n

      kereviz<\/span><\/span><\/span><\/span><\/h3>\n

      Baca\u011f\u0131 sadece 5 kalori i\u00e7erdi\u011finden d\u00fc\u015f\u00fck kalorili bir sebzedir ve lezzetli bir salata yeme\u011fi haz\u0131rlamak veya lif almak ve tokluk hissini uyarmak i\u00e7in ba\u015fka sebzelerle sebze suyu yapmak i\u00e7in kullanabilirsiniz.<\/span><\/span><\/span><\/span><\/p>\n

      Ye\u015fil \u00e7ay<\/span><\/span><\/span><\/span><\/h3>\n

      \u015eeker veya s\u00fct eklenmedik\u00e7e neredeyse hi\u00e7 kalorisi olmayan bir i\u00e7ecektir ve ayr\u0131ca v\u00fccuttaki ya\u011flar\u0131n do\u011fal ve etkili yanmas\u0131n\u0131 destekleyen g\u00fc\u00e7l\u00fc antioksidanlar a\u00e7\u0131s\u0131ndan zengindir.<\/span><\/span><\/span><\/span><\/p>\n

      bir elma<\/span><\/span><\/span><\/span><\/h3>\n

      Kalorisi d\u00fc\u015f\u00fck ve lif bak\u0131m\u0131ndan zengin olan elman\u0131n ayn\u0131 zamanda uzun s\u00fcre tokluk hissi uyand\u0131ran pektin i\u00e7eren ender meyvelerden biri oldu\u011funu herkes bilir. <\/span><\/span><\/span>Sa\u011fl\u0131ks\u0131z i\u015flenmi\u015f meyve sular\u0131 yerine do\u011fal elma suyu haz\u0131rlay\u0131n ve i\u00e7in.<\/span><\/span><\/span><\/span><\/p>\n

      \u00e7ilek<\/span><\/span><\/span><\/span><\/h3>\n

      \u00c7o\u011fu ki\u015finin d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcn aksine \u00e7ilek d\u00fc\u015f\u00fck kalorili bir meyvedir \u00e7\u00fcnk\u00fc C vitamini ile birlikte v\u00fccutta biriken ya\u011flar\u0131 yakmak ve g\u00fcnl\u00fck diyete dahil edildi\u011finde daha az kalori almak i\u00e7in faydal\u0131 k\u0131lan bir grup antioksidan i\u00e7erir.<\/span><\/span><\/span><\/span><\/p>\n

      \u00c7ilekleri do\u011fal hallerinde yiyebilir veya ya\u011fs\u0131z s\u00fct veya meyvelere ekleyerek salata yapabilir veya do\u011fal meyve suyu yapabilirsiniz.<\/span><\/span><\/span><\/span><\/p>\n

      yulaf<\/span><\/span><\/span><\/span><\/h3>\n

      Tam bir tah\u0131ld\u0131r ve d\u00fc\u015f\u00fck kalorili oldu\u011fu bilinmektedir. <\/span><\/span><\/span>A\u00e7l\u0131k hissini azaltmak ve y\u00fcksek besin de\u011ferini korumak i\u00e7in kahvalt\u0131 veya ak\u015fam yeme\u011fi ile birka\u00e7 farkl\u0131 \u015fekilde yenebilir. <\/span><\/span><\/span>S\u00fct veya yo\u011furt ile kullanabilir ve \u00fczerine biraz meyve ve kuruyemi\u015f ekleyebilirsiniz.<\/span><\/span><\/span><\/span><\/p>\n

      lahana<\/span><\/span><\/span><\/span><\/h3>\n

      Metabolizman\u0131z\u0131 h\u0131zland\u0131rmaya, sindirimi iyile\u015ftirmeye ve daha az kalori t\u00fcketirken sizi doldurmaya yard\u0131mc\u0131 olan temel vitaminler, mineraller ve lif bak\u0131m\u0131ndan zengin bir sebzedir.<\/span><\/span><\/span><\/span><\/p>\n

      Bir kad\u0131n\u0131n ka\u00e7 kaloriye ihtiyac\u0131<\/span><\/span><\/span><\/span><\/strong> oldu\u011funu \u00f6\u011frendikten sonra ? <\/span><\/span><\/span><\/span>Sa\u011fl\u0131kl\u0131 beslenme ve egzersizin fit bir v\u00fccuda sahip olmak i\u00e7in en \u00f6nemli \u015fey oldu\u011funu her g\u00fcn hat\u0131rlay\u0131n ve sonunda size mutlu ve sa\u011fl\u0131kl\u0131 bir ya\u015fam dileriz.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n

      .<\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      Bir kad\u0131n\u0131n ka\u00e7 kaloriye ihtiyac\u0131 var?   Kaloriler, g\u00fcnl\u00fck ihtiya\u00e7lar\u0131n\u0131za g\u00f6re dengeli bir diyet ayarlayabilece\u011finiz, v\u00fccudunuzu koruman\u0131za, ideal kilonun ve sa\u011fl\u0131\u011f\u0131n tad\u0131n\u0131 \u00e7\u0131karman\u0131za ve bilmenize yard\u0131mc\u0131 olan v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n ana denetleyicisidir. Bir kad\u0131n\u0131n ka\u00e7 kaloriye ihtiyac\u0131 var? Bizi takip edin, bu makalenin sevgili okuyucusu. Sa\u011fl\u0131kl\u0131 kalori kaynaklar\u0131 Toplam g\u00fcnl\u00fck kalori al\u0131m\u0131, kilo vermenin \u00f6nemli ve …<\/p>\n","protected":false},"author":1,"featured_media":17149,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[16335,16327,16326,13023,16324,16325,15672,16329,16328,16323,16331,15688,16338,16334,16337,16333,16322,13028,16330,16332,16336],"class_list":["post-18018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-alinan-kalori-hesaplama","tag-gunde-kac-kalori","tag-gunde-kac-kalori-yakmaliyiz","tag-gunluk-kalori","tag-gunluk-kalori-ihtiyaci","tag-gunluk-kalori-ihtiyaci-hesaplama","tag-hizli-kalori-yakin","tag-kac-kalori-almaliyim","tag-kac-kalori-almaliyiz","tag-kadin","tag-kadin-hastaliklari","tag-kalori-tr","tag-kalori-hesabi","tag-kalori-hesabi-ile-zayiflama","tag-kalori-hesabi-nasil-yapilir","tag-kalori-hesaplama-diyeti","tag-kalori-ihtiyaci","tag-kalori-ihtiyaci-hesaplama","tag-kilo-vermek-icin-kac-kalori-almaliyim","tag-sporda-kadinin-yeri","tag-yiyecek-kalori-hesaplama"],"yoast_head":"\nBir kad\u0131n\u0131n ka\u00e7 kaloriye ihtiyac\u0131 var? - the health<\/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:\/\/ahelth.com\/tr\/how-many-calories-does-a-woman-need\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bir kad\u0131n\u0131n ka\u00e7 kaloriye ihtiyac\u0131 var? - the health\" \/>\n<meta property=\"og:description\" content=\"Bir kad\u0131n\u0131n ka\u00e7 kaloriye ihtiyac\u0131 var?   Kaloriler, g\u00fcnl\u00fck ihtiya\u00e7lar\u0131n\u0131za g\u00f6re dengeli bir diyet ayarlayabilece\u011finiz, v\u00fccudunuzu koruman\u0131za, ideal kilonun ve sa\u011fl\u0131\u011f\u0131n tad\u0131n\u0131 \u00e7\u0131karman\u0131za ve bilmenize yard\u0131mc\u0131 olan v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n ana denetleyicisidir. 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