{"id":32016,"date":"2026-10-21T10:24:55","date_gmt":"2026-10-21T07:24:55","guid":{"rendered":"https:\/\/zelglobal.com\/?p=32016"},"modified":"2026-10-21T11:01:54","modified_gmt":"2026-10-21T08:01:54","slug":"mercimek-corbasi-kac-kalori","status":"publish","type":"post","link":"https:\/\/zelglobal.com\/ar\/mercimek-corbasi-kac-kalori\/","title":{"rendered":"\u0643\u0645 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u062d\u0633\u0627\u0621 \u0627\u0644\u0639\u062f\u0633\u061f \u0627\u0644\u0642\u064a\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0643\u0644 \u0648\u0639\u0627\u0621 (\u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629)."},"content":{"rendered":"<p class=\"wp-block-wd-paragraph wd-11b1475a\"><strong>Mercimek \u00e7orbas\u0131 ka\u00e7 kalori?<\/strong> Kalori miktar\u0131 porsiyon b\u00fcy\u00fckl\u00fc\u011f\u00fcne ve kullan\u0131lan mercimek, ya\u011f, un, patates, kemik suyu gibi malzemelere g\u00f6re de\u011fi\u015fir. Bu nedenle tek bir say\u0131 yerine tarif ve porsiyona g\u00f6re olu\u015fabilecek yakla\u015f\u0131k aral\u0131\u011f\u0131 de\u011ferlendirmek daha do\u011fru olur.<\/p>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-ef4e3d64\">Mercimek \u00c7orbas\u0131 Ka\u00e7 Kalori?<\/h2>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-baa29eaa\">T\u00fcrkiye\u2019de yay\u0131mlanan kurumsal besin tablolar\u0131nda mercimek \u00e7orbas\u0131 i\u00e7in farkl\u0131 de\u011ferler g\u00f6r\u00fclebilir. Bir \u00fcniversite \u00e7al\u0131\u015fmas\u0131nda 100 gram mercimek \u00e7orbas\u0131 yakla\u015f\u0131k 56 kcal olarak verilirken, farkl\u0131 bir kurumsal tabloda 200 graml\u0131k bir \u00f6l\u00e7\u00fc 180 kcal olarak listelenmektedir. Aradaki fark; tarifte kullan\u0131lan ya\u011f, mercimek miktar\u0131, k\u0131vam ve porsiyon \u00f6l\u00e7\u00fcs\u00fcnden kaynaklanabilir.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Yakla\u015f\u0131k miktar<\/th><th>Tahmini enerji<\/th><\/tr><\/thead><tbody><tr><td>100 gram mercimek \u00e7orbas\u0131<\/td><td>55-90 kcal<\/td><\/tr><tr><td>1 orta boy kep\u00e7e, yakla\u015f\u0131k 200 gram<\/td><td>110-180 kcal<\/td><\/tr><tr><td>1 kase, yakla\u015f\u0131k 250 gram<\/td><td>140-225 kcal<\/td><\/tr><tr><td>1 b\u00fcy\u00fck porsiyon, yakla\u015f\u0131k 300 gram<\/td><td>165-270 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-3838722b\">Tablodaki rakamlar genel tahminlerdir. Paketli \u00fcr\u00fcnlerde ambalajdaki besin de\u011ferleri, ev yap\u0131m\u0131 \u00e7orbalarda ise kullan\u0131lan malzemelerin miktar\u0131 esas al\u0131nmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-7e4679a8\">Bir Kase Mercimek \u00c7orbas\u0131 Ka\u00e7 Kalori?<\/h2>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-15ced230\">Orta boy bir kase yakla\u015f\u0131k 250 gram kabul edildi\u011finde mercimek \u00e7orbas\u0131 yakla\u015f\u0131k 140-225 kcal aras\u0131nda olabilir. Daha sulu ve az ya\u011fl\u0131 tarifler aral\u0131\u011f\u0131n alt\u0131na, bol ya\u011f, tereya\u011f\u0131, un veya daha y\u00fcksek miktarda mercimek kullan\u0131lan yo\u011fun tarifler ise \u00fcst\u00fcne yakla\u015fabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-8bd2ce7a\">Bir Porsiyon Mercimek \u00c7orbas\u0131 Ka\u00e7 Kalori?<\/h2>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-d90a21fb\">\u201cBir porsiyon\u201d her yerde ayn\u0131 miktar\u0131 ifade etmez. Evde kullan\u0131lan kase 200-250 gram olabilirken restoran porsiyonlar\u0131 300 grama yakla\u015fabilir. Bu nedenle porsiyonun hacmi bilinmeden verilen tek bir kalori de\u011feri yan\u0131lt\u0131c\u0131 olabilir. Yakla\u015f\u0131k 300 graml\u0131k b\u00fcy\u00fck bir porsiyon i\u00e7in 165-270 kcal aral\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclebilir.<\/p>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-1183dc4b\">\u0130ki Kep\u00e7e Mercimek \u00c7orbas\u0131 Ka\u00e7 Kalori?<\/h2>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-93cb8b48\">Kep\u00e7enin b\u00fcy\u00fckl\u00fc\u011f\u00fcne g\u00f6re miktar de\u011fi\u015fir. \u0130ki k\u00fc\u00e7\u00fck kep\u00e7e yakla\u015f\u0131k 200 grama denk geliyorsa 110-180 kcal; toplam miktar 300 grama yakla\u015f\u0131yorsa 165-270 kcal civar\u0131nda olabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-be6f5301\">Mercimek \u00c7orbas\u0131n\u0131n Kalorisini Neler De\u011fi\u015ftirir?<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ya\u011f miktar\u0131:<\/strong> Zeytinya\u011f\u0131, ay\u00e7i\u00e7ek ya\u011f\u0131 veya tereya\u011f\u0131 artt\u0131k\u00e7a toplam enerji y\u00fckselir.<\/li>\n\n\n\n<li><strong>Mercimek oran\u0131:<\/strong> Daha yo\u011fun ve koyu \u00e7orbalar genellikle daha fazla mercimek i\u00e7erir.<\/li>\n\n\n\n<li><strong>Un ve patates:<\/strong> K\u0131vam vermek i\u00e7in kullan\u0131lan malzemeler karbonhidrat ve enerji miktar\u0131n\u0131 etkiler.<\/li>\n\n\n\n<li><strong>Et veya kemik suyu:<\/strong> Kullan\u0131lan \u00fcr\u00fcn\u00fcn i\u00e7eri\u011fi \u00e7orban\u0131n enerji ve protein de\u011ferini de\u011fi\u015ftirebilir.<\/li>\n\n\n\n<li><strong>\u00dczeri i\u00e7in eklenenler:<\/strong> Tereya\u011fl\u0131 sos, kruton veya krema toplam kaloriyi y\u00fckseltir.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-40f6e1a7\">ZEL Mercimek \u00c7orbas\u0131n\u0131n Besin De\u011ferleri<\/h2>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-ab62bbd6\"><a href=\"https:\/\/zelglobal.com\/ar\/product\/%d8%b4%d9%88%d8%b1%d8%a8%d8%a9-%d8%b9%d8%af%d8%b3-%d9%85%d8%b5%d9%86%d9%88%d8%b9%d8%a9-%d9%85%d9%86-%d9%85%d8%b1%d9%82-%d8%a7%d9%84%d8%b9%d8%b8%d8%a7%d9%85-8-x-480-%d9%85%d9%84\/\">\u0634\u0648\u0631\u0628\u0629 \u0639\u062f\u0633 \u0632\u064a\u0644 \u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u0645\u0631\u0642 \u0627\u0644\u0639\u0638\u0627\u0645<\/a> \u00fcr\u00fcn sayfas\u0131ndaki besin de\u011ferleri b\u00f6l\u00fcm\u00fcnde enerji 75 kcal; ya\u011f 1,85 g, karbonhidrat 10,73 g ve protein 4,2 g olarak listelenmektedir. Ayn\u0131 de\u011ferler <a href=\"https:\/\/zelglobal.com\/ar\/product\/%d8%b4%d9%88%d8%b1%d8%a8%d8%a9-%d8%b9%d8%af%d8%b3-%d8%a8%d8%a7%d9%84%d9%83%d8%b1%d9%83%d9%85-480-%d9%85%d9%84\/\">ZEL Zerde\u00e7all\u0131 Mercimek \u00c7orbas\u0131<\/a> sayfas\u0131nda da yer al\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-023be2c3\">Bu de\u011ferler de\u011ferlendirilirken ambalaj \u00fczerindeki birim ve porsiyon a\u00e7\u0131klamas\u0131 esas al\u0131nmal\u0131d\u0131r. Bir kavanozun toplam kalorisi hesaplan\u0131rken yaln\u0131zca \u201c75 kcal\u201d ifadesini kavanozun tamam\u0131 gibi yorumlamak do\u011fru olmayabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-8641996b\">Ev Yap\u0131m\u0131 Mercimek \u00c7orbas\u0131nda Kalori Nas\u0131l Hesaplan\u0131r?<\/h2>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-51719561\">En do\u011fru y\u00f6ntem, tencereye giren b\u00fct\u00fcn malzemelerin enerji de\u011ferlerini toplamak ve \u00e7\u0131kan toplam\u0131 porsiyon say\u0131s\u0131na b\u00f6lmektir. Ya\u011f ve tereya\u011f\u0131 gibi k\u00fc\u00e7\u00fck miktarlarda kullan\u0131lsa da enerji de\u011feri y\u00fcksek malzemeler \u00f6zellikle hesaba kat\u0131lmal\u0131d\u0131r. Kendi \u00e7orban\u0131z\u0131 haz\u0131rlamak i\u00e7in <a href=\"https:\/\/zelglobal.com\/ar\/%d8%b4%d9%88%d8%b1%d8%a8%d8%a9-%d8%a7%d9%84%d8%b9%d8%af%d8%b3-%d9%85%d8%b9-%d8%a7%d9%84%d8%a8%d8%b7%d8%a7%d8%b7%d8%b3-%d9%88%d8%a7%d9%84%d8%ac%d8%b2%d8%b1\/\">Patatesli Havu\u00e7lu Mercimek \u00c7orbas\u0131 tarifimizi<\/a> inceleyebilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-39580244\">Mercimek \u00c7orbas\u0131 Dengeli Bir \u00d6\u011f\u00fcnde Nas\u0131l T\u00fcketilebilir?<\/h2>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-3498902f\">Mercimek \u00e7orbas\u0131; porsiyon miktar\u0131, yan\u0131nda t\u00fcketilen ekmek, ana yemek ve i\u00e7eceklerle birlikte de\u011ferlendirilmelidir. G\u00fcnl\u00fck enerji ihtiyac\u0131 ki\u015fiden ki\u015fiye de\u011fi\u015fti\u011fi i\u00e7in yaln\u0131zca bir yiyece\u011fin kalorisine bakarak genel bir beslenme sonucu \u00e7\u0131karmak do\u011fru de\u011fildir. \u00d6zel beslenme gereksinimi veya sa\u011fl\u0131k durumu olan ki\u015filer bir sa\u011fl\u0131k profesyonelinden destek almal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-07f78519\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/h2>\n\n\n\n<h3 class=\"wp-block-wd-title title wd-1e7d1ada\">Ya\u011fs\u0131z mercimek \u00e7orbas\u0131 daha d\u00fc\u015f\u00fck kalorili midir?<\/h3>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-6984b15e\">Di\u011fer malzemeler ayn\u0131 kald\u0131\u011f\u0131nda ya\u011f miktar\u0131n\u0131n azalt\u0131lmas\u0131 toplam enerjiyi d\u00fc\u015f\u00fcr\u00fcr. Ancak mercimek ve di\u011fer k\u0131vam verici malzemeler de kalori hesab\u0131na dahildir.<\/p>\n\n\n\n<h3 class=\"wp-block-wd-title title wd-6c3e885f\">Haz\u0131r mercimek \u00e7orbas\u0131 ile ev yap\u0131m\u0131 \u00e7orban\u0131n kalorisi ayn\u0131 m\u0131d\u0131r?<\/h3>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-550f8987\">Hay\u0131r. Her tarifin malzeme oran\u0131 ve porsiyon \u00f6l\u00e7\u00fcs\u00fc farkl\u0131d\u0131r. Paketli \u00fcr\u00fcnlerde ambalajdaki besin tablosu, ev yap\u0131m\u0131 \u00e7orbalarda ise kullan\u0131lan tarif esas al\u0131nmal\u0131d\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-wd-title title wd-14353ed0\">Limon mercimek \u00e7orbas\u0131n\u0131n kalorisini art\u0131r\u0131r m\u0131?<\/h3>\n\n\n\n<p class=\"wp-block-wd-paragraph wd-0373e964\">Serviste kullan\u0131lan az miktarda limon suyunun enerji katk\u0131s\u0131 olduk\u00e7a s\u0131n\u0131rl\u0131d\u0131r. Tereya\u011fl\u0131 sos, krema ve ekmek gibi eklemeler toplam de\u011feri daha belirgin bi\u00e7imde etkiler.<\/p>\n\n\n\n<h2 class=\"wp-block-wd-title title wd-8e1f6d9b\">Kaynaklar<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/bidb.itu.edu.tr\/ExternalPages\/sks\/yemek-menu-v2\/besin-degerleri.aspx?yemek=164\" target=\"_blank\" rel=\"noopener\">\u0130stanbul Teknik \u00dcniversitesi \u2013 Mercimek \u00c7orbas\u0131 Besin De\u011ferleri<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/turkomp.tarimorman.gov.tr\/food-mercimek-kirmizi-kuru-156\" target=\"_blank\" rel=\"noopener\">T\u00fcrKomp \u2013 K\u0131rm\u0131z\u0131 Mercimek Verisi<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/zelglobal.com\/ar\/product\/%d8%b4%d9%88%d8%b1%d8%a8%d8%a9-%d8%b9%d8%af%d8%b3-%d9%85%d8%b5%d9%86%d9%88%d8%b9%d8%a9-%d9%85%d9%86-%d9%85%d8%b1%d9%82-%d8%a7%d9%84%d8%b9%d8%b8%d8%a7%d9%85-8-x-480-%d9%85%d9%84\/\">ZEL \u0130likli Kemik Suyundan Mercimek \u00c7orbas\u0131 \u00fcr\u00fcn bilgisi<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/zelglobal.com\/ar\/product\/%d8%b4%d9%88%d8%b1%d8%a8%d8%a9-%d8%b9%d8%af%d8%b3-%d8%a8%d8%a7%d9%84%d9%83%d8%b1%d9%83%d9%85-480-%d9%85%d9%84\/\">ZEL Zerde\u00e7all\u0131 Mercimek \u00c7orbas\u0131 \u00fcr\u00fcn bilgisi<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Yakla\u015f\u0131k miktar Tahmini enerji 100 gram mercimek \u00e7orbas\u0131 55-90 kcal 1 orta boy kep\u00e7e, yakla\u015f\u0131k 200 gram 110-180 kcal 1<\/p>","protected":false},"author":2,"featured_media":32019,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[204],"tags":[],"class_list":["post-32016","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zel-rehber"],"_links":{"self":[{"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/posts\/32016","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/comments?post=32016"}],"version-history":[{"count":1,"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/posts\/32016\/revisions"}],"predecessor-version":[{"id":32017,"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/posts\/32016\/revisions\/32017"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/media\/32019"}],"wp:attachment":[{"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/media?parent=32016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/categories?post=32016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zelglobal.com\/ar\/wp-json\/wp\/v2\/tags?post=32016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}