{"id":2263,"date":"2010-11-13T23:28:35","date_gmt":"2010-11-13T21:28:35","guid":{"rendered":"http:\/\/www.sorubak.com\/blog\/?p=2263"},"modified":"2010-11-13T23:28:36","modified_gmt":"2010-11-13T21:28:36","slug":"kalsiyum-iceren-besinler","status":"publish","type":"post","link":"https:\/\/www.sorubak.com\/blog\/kalsiyum-iceren-besinler.html","title":{"rendered":"Kalsiyum i\u00e7eren besinler"},"content":{"rendered":"
\n
\n
\n
\"Turkish<\/a><\/dt>\n
Image via Wikipedia<\/a><\/dd>\n<\/dl>\n<\/div>\n<\/div>\n

\n<\/h2>\n

\u00a0<\/span><\/strong><\/h2>\n

S\u00fctteki kalsiyum miktar\u0131 fazlad\u0131r. S\u00fct kalsiyum i\u00e7eren g\u0131dalardan ilk akla geleni olsa da, s\u00fct ve s\u00fct \u00fcr\u00fcnleri o kadar \u00e7ok i\u015flemden ge\u00e7mi\u015flerdir ki, v\u00fccuda verebilecekleri zarar faydalar\u0131ndan \u00e7ok olabilir. V\u00fccudumuza gereksiz katk\u0131 maddelerini sokmadan sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 destekleyen daha iyi ve daha uygun kalsiyum kaynaklar\u0131 da vard\u0131r.<\/span><\/p>\n

Kalsiyum Kaynaklar\u0131<\/strong>: Kalsiyum i\u00e7eren yiyecekler soya fasulyesi, soyadan yap\u0131lan bir t\u00fcr peynir, f\u0131st\u0131k, ceviz, lahana, brokoli, sardalye ve alabal\u0131kt\u0131r.<\/span><\/p>\n

Di\u011fer kalsiyum i\u00e7eren besinler i\u00e7eren ise koyu ye\u015fil yaprakl\u0131 sebzeler, kurutulmu\u015f meyveler, tatl\u0131 badem ve kuru baklagillerdir.<\/span><\/p>\n

S\u00dcT T\u00dcKETMEYENLERDE HAM\u0130LE BESLENMES\u0130<\/strong><\/p>\n

LAKTOZ \u0130NTOLERANSINDA HAM\u0130LE BESLENMES\u0130<\/strong><\/p>\n

Annelik hemen her kad\u0131n\u0131n \u00f6zlemle istedi\u011fi \u00e7ok y\u00fcce bir vas\u0131ft\u0131r. Her annenin hayali \u00e7ocu\u011funu en iyi, en mutlu ve en sa\u011fl\u0131kl\u0131 bir \u015fekilde b\u00fcy\u00fctebilmektir, bu hayalin ger\u00e7ekle\u015fmesi i\u00e7in hen\u00fcz hamileyken bile bir tak\u0131m giri\u015fimlerde bulunmak gerekir. Bu giri\u015fimin birinci ad\u0131m\u0131n\u0131 gebelik d\u00f6neminde yeterli, dengeli ve sa\u011fl\u0131kl\u0131 beslenmek olu\u015fturur.<\/p>\n

Gebelik d\u00f6neminde de sa\u011fl\u0131kl\u0131 beslenmenin temelini olu\u015fturan ana besin gruplar\u0131n\u0131n her g\u00fcn mutlaka yeterli \u00f6l\u00e7\u00fcde al\u0131nmas\u0131 gerekir <\/p>\n

Ana besin gruplar\u0131 \u015funlard\u0131r<\/strong>: 1.grup<\/strong>: et grubu; protein<\/a> i\u00e7eren yiyecekler
\n2.grup<\/strong>: s\u00fct grubu; kalsiyum i\u00e7eren yiyecekler
\n3.grup<\/strong>: ekmek grubu; karbonhidrat ve B
\ngrubu vitaminler i\u00e7eren yiyecekler
\n4.grup<\/strong>: sebzeler; vitamin, mineral, lif, enzim
\ny\u00f6n\u00fcnden zengin yiyecekler
\n5.grup<\/strong>: meyveler; karbonhidrat, vitamin,
\nmineral, lif i\u00e7eren yiyecekler
\nBu 5 besin grubunun hepsinden yeterli miktarda ve her g\u00fcn d\u00fczenli olarak mutlaka al\u0131nmas\u0131 bebek ve annenin sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00e7ok \u00f6nemlidir. <\/p>\n

Ancak baz\u0131 anne adaylar\u0131 vard\u0131r ki ikinci grupta yer alan s\u00fct\u00fc hi\u00e7 t\u00fcketmemi\u015f, t\u00fcketememi\u015f ve t\u00fcketemiyor. Bilimsel olarak laktoz intolerans\u0131 olarak adland\u0131r\u0131lan bu durumda annenin beslenmesi nas\u0131l olmal\u0131? <\/p>\n

\u0130kinci grupta yer alan s\u00fct grubu yiyecekler, kalsiyum minerali y\u00f6n\u00fcnden zengin olmalar\u0131 ile dikkat \u00e7ekerler. Bu gruptaki yiyecekler ayn\u0131 zamanda B2 vitamini olarak bilinen riboflavin a\u00e7\u0131s\u0131ndan da iyi bir kaynakt\u0131r. S\u00fct grubu ayn\u0131 zamanda kaliteli bir protein kayna\u011f\u0131d\u0131r.<\/p>\n

GEBEL\u0130KTE KALS\u0130YUMUN \u00d6NEM\u0130<\/strong><\/p>\n

Kalsiyum, kaslar\u0131n, kalp ve sinir sisteminin geli\u015fimi, kan p\u0131ht\u0131la\u015fmas\u0131 ve enzim etkinli\u011fi i\u00e7in gerekli bir mineraldir. \u00d6zellikle gebeli\u011fin 8. haftas\u0131ndan itibaren bebe\u011fin kemiklerinin ve di\u015flerinin olu\u015fmaya ba\u015flamas\u0131 ile birlikte kalsiyumun ihtiyac\u0131 ve \u00f6nemi artar.
\nAyr\u0131ca son ara\u015ft\u0131rmalar y\u00fcksek miktarda kalsiyum al\u0131m\u0131n\u0131n hamileli\u011fe ba\u011fl\u0131 y\u00fcksek tansiyonun \u00f6nlenmesinde yard\u0131mc\u0131 oldu\u011funu ortaya \u00e7\u0131karm\u0131\u015ft\u0131r
\nGebelikte yeterli kalsiyum al\u0131nmazsa neler olu\u015fabilir?<\/p>\n

1)\u00d6dem: <\/strong>Gebelik d\u00f6neminde d\u00fc\u015f\u00fck protein ve d\u00fc\u015f\u00fck kalsiyum al\u0131m\u0131na ba\u011fl\u0131 olarak \u00f6dem olu\u015fabilir. Bu durumun a\u015f\u0131r\u0131 olmas\u0131 preeklemsi ve toksik bir durum olu\u015fabilir
\n2)<\/strong> gebelik toksititesi: <\/strong>\u00d6demin a\u015f\u0131r\u0131 olmas\u0131 ile olu\u015fur.<\/strong>
\n3) Preeklemsi: G<\/strong>ebeli\u011fe ba\u011fl\u0131 y\u00fcksek tansiyon. Bir\u00e7ok ara\u015ft\u0131rma yeterli kalsiyum al\u0131m\u0131n\u0131n preeklemsi riskini azaltt\u0131\u011f\u0131 saptanm\u0131\u015ft\u0131r
\n4) hipertansiyon: <\/strong>D\u00fc\u015f\u00fck kalsiyum al\u0131m\u0131nda hipertansiyon ve buna ba\u011fl\u0131 ba\u015f ve kar\u0131n a\u011fr\u0131s\u0131 g\u00f6r\u00fclebilir
\n5)Kemik dokusu bozukluklar\u0131; <\/strong>Yetersiz kalsiyum, fosfor al\u0131m\u0131 ve D vitamini kayna\u011f\u0131 olan g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131ndan yeteri kadar faydalanamama annede kemiklerden kalsiyum fosfor kayb\u0131na ba\u011fl\u0131 olarak kemiklerin yumu\u015famas\u0131na ve kemik dokusunun bozulmas\u0131na yol a\u00e7ar.(osteomalasia)
\n6) bebekte iskelet dokusu yap\u0131 bozukluklar\u0131 <\/strong>Gebelikte yeterli kalsiyum al\u0131m\u0131 annenin kemik yap\u0131s\u0131n\u0131n korunmas\u0131na ve bebe\u011fin iskelet yap\u0131s\u0131n\u0131n geli\u015fmesine yard\u0131mc\u0131 olur
\n7)<\/strong> Ayr\u0131ca kanda kalsiyum d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc do\u011fum sonras\u0131 kanama riskinde art\u0131\u015fa da neden olabilir.
\nB\u00fct\u00fcn bu sa\u011fl\u0131k riskleri d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde, anne ve bebek i\u00e7in kalsiyumun mutlaka yeterli ve d\u00fczenli olarak al\u0131nmas\u0131 gerekti\u011fi anla\u015f\u0131l\u0131yor. Peki laktoz intolerans\u0131 olarak tan\u0131mlanan bu durumda anne aday\u0131 gerekli kalsiyum ihtiyac\u0131n\u0131 nas\u0131l kar\u015f\u0131lamal\u0131?<\/p>\n

\nNe yemeli de yeterli kalsiyum sa\u011flanmal\u0131? A\u015fa\u011f\u0131da kalsiyum y\u00f6n\u00fcnden zengin besinlerin i\u00e7erdi\u011fi kalsiyum miktar\u0131 belirtiliyor:
\n1 su barda\u011f\u0131 inek s\u00fct\u00fc (200 ml): 244 mg kalsiyum i\u00e7erir
\n1 su barda\u011f\u0131 yo\u011furt (200 gr<\/a>): 244 mg kalsiyum i\u00e7erir
\n1 su barda\u011f\u0131 kefir (200 gr): 244 mg kalsiyum i\u00e7erir
\n1 kase dondurma (200 gr) : 300 mg kalsiyum i\u00e7erir<\/p>\n

1 dilim beyaz peynir(30 gr): 50- 150 mg aras\u0131 kalsiyum i\u00e7erir (peynirin
\n\u00c7e\u015fidine g\u00f6re de\u011fi\u015fir, tam ya\u011fl\u0131 peynirlerde
\nkalsiyum miktar\u0131 daha fazlad\u0131r)
\n1 dilim cheddar peyniri(30 gr): 240 mg kalsiyum i\u00e7erir
\n1 dilim ka\u015far<\/a> peyniri (30 gr) : 233 mg kalsiyum i\u00e7erir
\n1 paket peynirli kraker (50 gr) : 168 mg kalsiyum i\u00e7erir<\/p>\n

1 avu\u00e7 (25 gr) badem\u2026\u2026\u2026 60 mg kalsiyum i\u00e7erir
\n1 avu\u00e7 (25 gr) f\u0131nd\u0131k \u2026\u2026.. 50 mg kalsiyum i\u00e7erir
\n1 porsiyon (100 gr) Karides \u202663 mg kalsiyum i\u00e7erir
\n3 adet (100gr) Midye \u2013 88 mg kalsiyum i\u00e7erir
\n4 yemek ka\u015f\u0131\u011f\u0131 barbunya (100gr) : 135 mg kalsiyum i\u00e7erir
\n2 adet mandalina (100gr) : 40 mg kalsiyum i\u00e7erir
\n1 adet portakal(100 gr): 41mg kalsiyum i\u00e7erir
\n1 avu\u00e7 kuru \u00fcz\u00fcm(50 gr) : 31 gr kalsiyum i\u00e7erir
\n1 adet kivi (100gr): 100 mg kalsiyum i\u00e7erir
\n4 yemek ka\u015f\u0131\u011f\u0131 bamya (100gr) : 92 mg kalsiyum i\u00e7erir
\n4 yemek ka\u015f\u0131\u011f\u0131 ebeg\u00fcmeci (100gr) : 249 mg kalsiyum i\u00e7erir
\n1 adet enginar(100gr) : 50 mg kalsiyum i\u00e7erir
\n4 yemek ka\u015f\u0131\u011f\u0131 taze fas\u00fclye (100gr) : 56 mg kalsiyum i\u00e7erir
\n4 yemek ka\u015f\u0131\u011f\u0131 kereviz (100 gr) : 43 mg kalsiyum i\u00e7erir
\n4 yemek ka\u015f\u0131\u011f\u0131 hindiba otu : 160 mg kalsiyum i\u00e7erir
\n1 tabak k\u0131v\u0131rc\u0131k (100 gr) : 81 mg kalsiyum i\u00e7erir
\n4 yemek ka\u015f\u0131\u011f\u0131 \u0131spanak : 93 mg kalsiyum i\u00e7erir
\nYar\u0131m demet maydonoz (50 gr) : 100 mg kalsiyum i\u00e7erir
\nYar\u0131m demet roka (50 gr) : 205 mg kalsiyum i\u00e7erir
\n1 avu\u00e7 semiz otu (100 gr) : 79 mg kalsiyum i\u00e7erir<\/p>\n

\u00e7ikolata (100 gr): 94 mg kalsiyum i\u00e7erir
\n1 yemek ka\u015f\u0131\u011f\u0131 pekmez<\/a> (10 gr) : 40 mg kalsiyum i\u00e7erir
\n1 kase tarhana \u00e7orbas\u0131 : 170 mg kalsiyum i\u00e7erir
\n1 tatl\u0131 ka\u015f\u0131\u011f\u0131 toz kekik (5 gr) : 95 mg kalsiyum i\u00e7erir
\n1 tatl\u0131 ka\u015f\u0131\u011f\u0131 tar\u00e7\u0131n (5 gr): 61 mg kalsiyum i\u00e7erir<\/p>\n

Bu tabloda da g\u00f6r\u00fcld\u00fc\u011f\u00fc gibi en zengin kalsiyum kayna\u011f\u0131 olan besinler; s\u00fct \u2013 yo\u011furt ve peynirdir.<\/p>\n

Gebe olmayan kad\u0131nlar\u0131n g\u00fcnl\u00fck kalsiyum ihtiyac\u0131 800mg iken, gebe kad\u0131nlar\u0131n g\u00fcnl\u00fck kalsiyum ihtiyac\u0131: 1200 mg\u2019 d\u0131r. Ve bu miktar normal \u015fartlarda ancak s\u00fct ve s\u00fct \u00fcr\u00fcnlerini yeterli miktarda al\u0131nmas\u0131 ile sa\u011flanabilir. Di\u011fer kalsiyum kaynaklar\u0131n\u0131 t\u00fcketerek bu miktar\u0131n sa\u011flanmas\u0131n\u0131n imkan\u0131 yoktur. S\u00fcr ve s\u00fct \u00fcr\u00fcnleri d\u0131\u015f\u0131ndaki kalsiyum kaynaklar\u0131 \u00e7e\u015fit ve bir miktar destek olabilir. <\/p>\n

Laktoz inek s\u00fct\u00fcnde bulunan bir seker t\u00fcr\u00fcd\u00fcr ve ba\u011f\u0131rsaklarda \u00fcretilen laktaz adli bir enzim taraf\u0131ndan sindirilir Laktoz \u0131ntolerans\u0131 olan bir ki\u015fide laktozu par\u00e7alayan bu laktaz enzimi yoktur laktoz sindirilemez. Buda mide bulant\u0131s\u0131, ishal, kramp, haz\u0131ms\u0131zl\u0131k gibi semptomlara neden olur. <\/p>\n

Yo\u011furt protein ve kalsiyum y\u00f6n\u00fcnden ve i\u00e7erik olarak s\u00fcte bire bir benzer. S\u00fct\u00fcn i\u00e7eri\u011findeki laktozun b\u00fcy\u00fck bir k\u0131sm\u0131 yo\u011furt \u00fcretimi s\u0131ras\u0131nda laktik aside \u00e7evrilir ve laktik asidin sindirimi i\u00e7in laktaz enzimine ihtiya\u00e7 yoktur. Ayr\u0131ca yo\u011furt, s\u00fct \u00fcr\u00fcnlerini t\u00fckettikten sonra laktoz intolerans nedeniyle ba\u011f\u0131rsaklarda gaz problemi yasayan ki\u015filerde gaz olu\u015fumunu azalt\u0131r. Bunun nedeni, yo\u011furtta bulunan B-galaktosidaz enzimidir. B-galaktosidaz, laktozun sindirimine katk\u0131da bulunur.
\nLaktoz \u0130ntolerans\u0131nda kalsiyum ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in pratik \u00f6neriler<\/strong>:
\n1) Hi\u00e7 s\u00fct i\u00e7emeyen bir anne aday\u0131 ayn\u0131 \u00f6l\u00e7\u00fcde yo\u011furt yiyerek gerekli kalsiyum ihtiyac\u0131n\u0131 tamamlayabilir. Yo\u011furt yemekle birlikte t\u00fcketilirse sindirimi daha kolay olur. Ayr\u0131ca s\u00fctle ayn\u0131 miktarda kefir t\u00fcketerek de kalsiyum ihtiyac\u0131n\u0131 kar\u015f\u0131lanabilir. Yo\u011furt; cac\u0131k ve ayran olarak t\u00fcketilebilece\u011fi gibi, gaz ve sindirim a\u00e7\u0131s\u0131ndan probiyotik yo\u011furtlar da tercih edilebilir.
\n2) Peynirlerde laktoz \u00e7ok d\u00fc\u015f\u00fck miktarda bulunur. Kahvalt\u0131da t\u00fcketilen peynirin yan\u0131 s\u0131ra, ara \u00f6\u011f\u00fcnlerde t\u00fcketilecek peynirli k\u00fc\u00e7\u00fck sandvi\u00e7lerle yap\u0131lan sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmalar da iyi birer kalsiyum kayna\u011f\u0131 olu\u015fturur.<\/p>\n

3) E\u011fer rahat t\u00fcketebilirse tatl\u0131 olarak dondurma ve s\u00fctl\u00fc tatl\u0131lar\u0131 tercih etmek de kalsiyum a\u00e7\u0131s\u0131ndan \u00f6nemli bir kaynak olu\u015fturur.<\/p>\n

4) Tok karn\u0131na i\u00e7ilen yar\u0131m s\u00fctl\u00fc kafeinsiz kahve de kalsiyum ihtiyac\u0131n\u0131 kar\u015f\u0131lamada farkl\u0131 bir destek olabilir.<\/p>\n

5) Marketlerden kolayl\u0131kla bulaca\u011f\u0131m\u0131z, laktozsuz s\u00fctler de sa\u011fl\u0131kl\u0131 bir se\u00e7im olur.<\/p>\n

6)S\u00fct\u00fc \u0131l\u0131k, so\u011fuk, s\u0131cak, ball\u0131, kakoo ilave ederek kendinize en uygun t\u00fcketim \u015feklini bulmak ad\u0131na de\u011fi\u015fik t\u00fcketim yollar\u0131n\u0131 deneyebilir,az miktar da da olsa s\u00fct t\u00fcketimini sa\u011flayabilirsiniz.<\/p>\n

7) Bir avu\u00e7 t\u00fcketilecek badem f\u0131nd\u0131k gibi ya\u011fl\u0131 kuruyemi\u015fler hem kalsiyum ihtiyac\u0131na destek sa\u011flar, hem de omega \u2013 3 ya\u011f asidi alm\u0131\u015f olursunuz.<\/p>\n

8) Meyve t\u00fcketiminde kivi, mandalina, portakal tercihi de kalsiyum t\u00fcketimine katk\u0131da bulunur. Ayr\u0131ca bu meyveler C vitamini, Folikasit, enzimler ve fonksiyonel bir tak\u0131m sa\u011fl\u0131kl\u0131 bile\u015fikler a\u00e7\u0131s\u0131ndan da olduk\u00e7a zengindir.
\n9) 1 avu\u00e7 yiyece\u011finiz kuru \u00fcz\u00fcm de kalsiyum al\u0131m\u0131na destek sa\u011flar. Ayn\u0131 zamanda \u00fcz\u00fcm demir ve kate\u015fin gibi bir tak\u0131m anti oksidan maddeler i\u00e7erir.
\n10) Ye\u015fil yaprakl\u0131 sebzeler zengin kalsiyum i\u00e7erikleri yan\u0131nda, omega 3, beta- karoten, demir, enzimler a\u00e7\u0131s\u0131ndan da iyi bir kaynakt\u0131r.<\/p>\n

11)Etlerin \u00fczerine toz kekik ilave ederek, g\u00fcnde 1 yemek ka\u015f\u0131\u011f\u0131 pekmez t\u00fcketerek kalsiyum t\u00fcketimini artt\u0131racak kendi alternatiflerinizi olu\u015fturabilirsiniz. <\/p>\n

B\u00fct\u00fcn bu ayarlamalara ki\u015fisel bir tak\u0131m fakl\u0131l\u0131klar da getirerek kalsiyum ihtiyac\u0131n\u0131z\u0131 ne kadar sa\u011fl\u0131yorsunuz onu hesaplamal\u0131s\u0131n\u0131z. Her insan\u0131n, \u00f6zellikle anne aday\u0131n\u0131n yeterli miktarda kalsiyum almas\u0131 gereklidir. E\u011fer yeterli miktarda alm\u0131yor veya alam\u0131yorsa mutlaka doktoruna dan\u0131\u015fmal\u0131 ve gerekirse bir miktar kalsiyumu ila\u00e7 olarak almal\u0131d\u0131r.<\/span><\/p>\n

Diyetinizde yeterli kalsiyum bulunmas\u0131 kas ve sinir sisteminin geli\u015fimi, kan\u0131n p\u0131ht\u0131la\u015fma mekanizmas\u0131 ve enzimlerin aktivitesi i\u00e7in \u00f6nemlidir. Diyetinizde yeterince kalsiyum olmad\u0131\u011f\u0131nda sizin kemiklerinizdeki kalsiyum bebe\u011finiz taraf\u0131ndan kullan\u0131l\u0131r ve sizdeki depolar da azal\u0131r. Bu da annelerde erken kemik erimesi (osteoporoz) ve ba\u015fka kemik hastal\u0131klar\u0131n\u0131n olu\u015fmas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r. G\u00fcnde d\u00f6rt \u00f6\u011f\u00fcn, toplamda 1200 mg kalsiyum almal\u0131s\u0131n\u0131z. S\u00fct tek kalsiy\u0131m kayna\u011f\u0131 de\u011fildir. Kalsiyum i\u00e7eren bir \u00e7ok besin kayna\u011f\u0131 da vard\u0131r. S\u00fct, yo\u011furt, peynir, portakal suyu, uskumru, somon ve sardalya, deniz \u00fcr\u00fcnleri, brokoli ve ye\u015fillik i\u00e7eren yiyecekler kalsiyum a\u00e7\u0131s\u0131ndan zengin besinlerdir.<\/span><\/p>\n

\u00a0<\/span>KURU BAKL\u0130YAT T\u00dcRLER\u0130N\u0130N KALS\u0130YUM \u0130\u00c7ER\u0130KLER\u0130 (100 gram i\u00e7indeki kalsiyum-miligram olarak)<\/span><\/strong>
\n<\/strong>Bakla: 77<\/span><\/strong>
\nBarbunya: 128<\/strong>
\nFasulye: 86<\/strong>
\nNohut: 134<\/strong>
\nMercimek: 68<\/strong>
\nBezelye: 64<\/strong>
\nBadem i\u00e7i: 254<\/strong>
\nYer F\u0131st\u0131\u011f\u0131: 66<\/strong>
\nSoya Fasulyesi: 226<\/strong>
\n<\/span><\/strong>Kestane: 30
\nF\u0131nd\u0131k: 209<\/strong><\/span>
\nYe\u015fil f\u0131st\u0131k: 140<\/strong>
\nCeviz i\u00e7i: 84<\/strong>
\nSusam: 1200 <\/strong><\/span><\/strong><\/p>\n

S\u00dcT VE S\u00dcT \u00dcR\u00dcNLER\u0130N\u0130N KALS\u0130YUM \u0130\u00c7ER\u0130KLER\u0130 (100 gram i\u00e7indeki kalsiyum-miligram olarak)<\/span><\/strong>
\n<\/strong>\u0130nek s\u00fct\u00fc: 120<\/span><\/strong>
\nYo\u011furt: 120<\/strong>
\n\u00c7\u00f6kelek: 505<\/strong>
\nKa\u015far peyniri: 700<\/strong>
\nBeyaz peynir (ya\u011fl\u0131): 162<\/strong>
\nBeyaz peynir(ya\u011fs\u0131z): 96 <\/strong>
\nS\u00fct tozu: 950<\/strong>
\nKrema: 99\u00a0<\/strong><\/span><\/strong>\u00a0<\/span><\/p>\n

TAHIL VE TAHIL \u00dcR\u00dcNLER\u0130N\u0130N KALS\u0130YUM \u0130\u00c7ER\u0130KLER\u0130 (100 gram i\u00e7indeki kalsiyum-miligram olarak)<\/span><\/strong>
\n<\/strong>M\u0131s\u0131r: 9
\nPirin\u00e7: 14
\nArpa: 50
\nBulgur: 40
\nEkmek: 20
\nMakarna: 16
\nTarhana: 78<\/strong><\/span>
\n<\/strong>Bisk\u00fcvi: 217 <\/span><\/strong><\/p>\n

ET T\u00dcRLER\u0130N\u0130N KALS\u0130YUM \u0130\u00c7ER\u0130KLER\u0130 (100 gram i\u00e7indeki kalsiyum-miligram olarak)<\/span><\/strong>
\n<\/strong>S\u0131\u011f\u0131r eti: 8
\nKoyun eti: 7
\nTavuk eti: 15
\nKaraci\u011fer: 10
\nSosis (2-3 Adet): 7
\nSalam (4-5 Dilim): 7
\nBal\u0131k eti: 50<\/strong><\/span>
\n<\/strong>Yumurta (1 Adet):25<\/span><\/p>\n

SEBZE T\u00dcRLER\u0130N\u0130N KALS\u0130YUM \u0130\u00c7ER\u0130KLER\u0130 (100 gram i\u00e7indeki kalsiyum-miligram olarak)<\/span><\/strong>
\n<\/strong>Bakla: 48
\nBamya: 78 <\/strong><\/span>
\n<\/strong>Bezelye: 25
\nEnginar: 50<\/strong><\/span>
\n<\/strong>Domates: 7
\nYe\u015fil biber: 12
\nTaze fasulye: 55<\/strong><\/span>
\n<\/strong>Lahana: 43
\nHavu\u00e7: 35
\nH\u0131yar: 16
\nKarn\u0131bahar: 38
\nKabak:19
\nPatl\u0131can: 23
\nMarul: 79<\/strong><\/span>
\n<\/strong>Patates: 12
\nP\u0131rasa: 56
\nSo\u011fan: 34
\nPancar: 20
\nIspanak: 80<\/strong><\/span>
\nAsma yapra\u011f\u0131 (sarma yapmakta kullan\u0131l\u0131r): 392<\/strong>
\nSemizotu:. 79 <\/strong><\/span><\/strong><\/p>\n

MEYVE T\u00dcRLER\u0130N\u0130N KALS\u0130YUM \u0130\u00c7ER\u0130KLER\u0130 (100 gram i\u00e7indeki kalsiyum-miligram olarak)<\/span><\/strong>
\n<\/strong>Elma: 6
\nKay\u0131s\u0131: 30
\nMuz: 10
\n\u0130ncir: 54<\/strong><\/span>
\n<\/strong>\u00dcz\u00fcm: 15
\nKiraz: 30
\nAyva: 6
\nErik: 10
\nKavun: 15
\nKarpuz: 6
\n\u015eeftali: 6
\nArmut: 6
\nNar: 10
\n\u00c7ilek: 29
\nPortakal: 34 (\u00f6zellikle suyu s\u0131k\u0131larak i\u00e7ildi\u011finde…)<\/strong><\/span>
\nMandalina: 30 (\u00f6zellikle suyu s\u0131k\u0131larak i\u00e7ildi\u011finde…)<\/strong>
\n<\/span><\/strong>Limon: 41<\/span><\/p>\n

D\u0130\u011eER BAZI GIDALARIN KALS\u0130YUM \u0130\u00c7ER\u0130KLER\u0130 (100 gram i\u00e7indeki kalsiyum-miligram olarak)<\/span><\/strong>
\n<\/strong>Tahin helva: 91<\/span><\/strong>
\n<\/strong>Bal: 15
\nPekmez: 400<\/strong><\/span>
\n<\/strong>Tereya\u011f\u0131: 19
\nMargarin: 4
\nSiyah zeytin: 77
\nYe\u015fil zeytin: 90<\/span><\/p>\n

\u00a0<\/span><\/strong><\/p>\n

ODT\u00dc Sa\u011fl\u0131k ve Rehberlik Merkezi Raporlar\u0131na g\u00f6re;<\/span><\/strong><\/p>\n

\u00a0<\/span><\/strong>Yenebilen 100gr\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0ENERJ\u0130(kkal)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kalsiyum(mg)<\/span><\/strong><\/p>\n

S\u00dcT \u00dcR\u00dcNLER\u0130<\/span><\/strong><\/p>\n

Beyaz Peynir (Ya\u011fs\u0131z) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 99 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 96<\/span><\/p>\n

Ka\u015far Peyniri \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 404 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 700<\/span><\/p>\n

\u0130nek S\u00fct\u00fc (Ya\u011fl\u0131) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 61 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 119<\/span><\/p>\n

Yo\u011furt (Ya\u011fl\u0131) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 62 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 111<\/span><\/p>\n

\u00a0<\/span><\/strong>Baklagiller<\/span><\/strong><\/p>\n

Bakla (i\u00e7) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 338 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 102<\/span><\/p>\n

Barbunya \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 349 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 135<\/span><\/p>\n

Kuru Fasulye \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 340 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 144<\/span><\/p>\n

Mercimek \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 340 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 79<\/span><\/p>\n

Nohut \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 360 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 6.9<\/span><\/p>\n

\u00a0<\/span><\/strong>Meyveler<\/span><\/strong><\/p>\n

\u0130ncir \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 80 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 36<\/span><\/p>\n

Kuru \u0130ncir \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 274 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 126<\/span><\/p>\n

Kay\u0131s\u0131 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 51 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 12.8<\/span><\/p>\n

Kuru Kay\u0131s\u0131 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 260 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 67<\/span><\/p>\n

Kivi \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 30 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 100<\/span><\/p>\n

Portakal \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 49 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 41<\/span><\/p>\n

Elma \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 58 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 7<\/span><\/p>\n

\u015eeftali \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 38 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 9<\/span><\/p>\n

\u00dcz\u00fcm \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 67 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 12<\/span><\/p>\n

Karpuz \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 26 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 7<\/span><\/p>\n

Kavun \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 33 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 14<\/span><\/p>\n

\u00a0<\/span><\/strong>\u00c7e\u015fni (Tat vericiler)<\/span><\/strong><\/p>\n

Dereotu \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 253 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1784<\/span><\/p>\n

Karabiber (toz) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 11 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 437<\/span><\/p>\n

Karanfil \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 6 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 646<\/span><\/p>\n

Kekik\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 64 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1890<\/span><\/p>\n

\u00a0<\/span><\/strong>Sebzeler<\/span><\/strong><\/p>\n

Maydonoz \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 44 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 203<\/span><\/p>\n

Ispanak \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 26 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 93<\/span><\/p>\n

Marul \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 14 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 35<\/span><\/p>\n

Kara Lahana \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 36 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 116<\/span><\/p>\n

Zeytin (Siyah) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 207 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 77<\/span><\/p>\n

\u00a0<\/span><\/strong><\/p>\n

Tatl\u0131lar<\/span><\/strong><\/p>\n

Dondurma \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 193 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 148<\/span><\/p>\n

\u00c7ikolata \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 528 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 94<\/span><\/p>\n

Bal \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 315 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 78.4<\/span><\/p>\n

\u015eeker \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 385 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0–<\/span><\/p>\n

\u00a0<\/span><\/strong><\/p>\n

Tah\u0131llar<\/span><\/strong><\/p>\n

Bulgur \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 357 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 36<\/span><\/p>\n

Ekmek \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 276 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 19<\/span><\/p>\n

Grissini \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 433 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 13<\/span><\/p>\n

Makarna \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 369 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 27<\/span><\/p>\n

Pirin\u00e7 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 363 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 24<\/span><\/p>\n

Tarhana \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 316 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 685<\/span><\/p>\n

\u00a0<\/span><\/strong>Etler<\/span><\/strong><\/p>\n

Dana \u2013 Koyun \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0190-263 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a011-10<\/span><\/p>\n

\u0130\u015fkembe \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0100 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 127<\/span><\/p>\n

Tavuk \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 215 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 11<\/span><\/p>\n

K\u00fc\u00e7\u00fck Bal\u0131klar \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 100 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 18<\/span><\/p>\n

Sardalya (Konserve) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 205 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 435<\/span><\/p>\n

\u00a0Midye \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 95 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 88<\/span><\/p>\n

\"Enhanced<\/a>
\n