{"id":4999,"date":"2021-11-26T23:44:00","date_gmt":"2021-11-26T20:44:00","guid":{"rendered":"https:\/\/zdmaa.com\/?p=4999"},"modified":"2021-11-26T23:44:00","modified_gmt":"2021-11-26T20:44:00","slug":"eat-whole-grain-food","status":"publish","type":"post","link":"https:\/\/zdmaa.com\/tr\/eat-whole-grain-food\/","title":{"rendered":"Tam tah\u0131ll\u0131 yiyecekler yiyin"},"content":{"rendered":"<div class=\"cfg-full-width-title\">\n<div class=\"container\">\n<div class=\"logo_container\">\n<div class=\"page_title page-title-en\">\n<h1 id=\"wb-cont\" class=\"page_text\"><span>Tam tah\u0131ll\u0131 yiyecekler yiyin<\/span><\/h1>\n<\/div>\n<\/div>\n<section class=\"block block-cfg-block block-cfg-print-header-block clearfix\" data-block-plugin-id=\"cfg_print_header_block\"><\/section>\n<\/div>\n<\/div>\n<div class=\"highlighted hidden-print\">\n<div class=\"region region-highlighted\"><\/div>\n<\/div>\n<div class=\"region region-tabs\"><\/div>\n<section>\n<div class=\"region region-content\">\n<div class=\"container bs-2col\">\n<div class=\"pull-right print-full-width col-xs-12 col-sm-12 col-md-8 col-lg-9 bs-region bs-region--left\">\n<div class=\"block-region-left\">\n<section class=\"block block-ctools-block block-entity-fieldnodebody clearfix\" data-block-plugin-id=\"entity_field:node:body\">\n<div class=\"field field--name-body field--type-text-with-summary field--label-hidden field--item\">\n<p><span>Tam tah\u0131ll\u0131 g\u0131dalar sa\u011fl\u0131kl\u0131 beslenmenin \u00f6nemli bir par\u00e7as\u0131d\u0131r.<\/span><\/p>\n<p><span>\u00a0Tam tah\u0131llar sizin i\u00e7in iyidir<\/span><\/p>\n<p><span>Tam tah\u0131ll\u0131 g\u0131dalar, a\u015fa\u011f\u0131dakiler gibi \u00f6nemli besinleri i\u00e7erir:<\/span><\/p>\n<ul>\n<li><span>basit<\/span><\/li>\n<li><span>vitaminler<\/span><\/li>\n<li><span>metal<\/span><\/li>\n<\/ul>\n<p><span>Tam tah\u0131ll\u0131 g\u0131dalar rafine tah\u0131llardan daha sa\u011fl\u0131kl\u0131 bir se\u00e7enektir \u00e7\u00fcnk\u00fc tam tah\u0131ll\u0131 g\u0131dalar tah\u0131l\u0131n t\u00fcm k\u0131s\u0131mlar\u0131n\u0131 i\u00e7erir. Rafine edilmi\u015f tah\u0131l\u0131n baz\u0131 k\u0131s\u0131mlar\u0131 i\u015fleme s\u0131ras\u0131nda \u00e7\u0131kar\u0131l\u0131r.<\/span><\/p>\n<p><span>Tam tah\u0131ll\u0131 g\u0131dalar, rafine tah\u0131llardan daha fazla lif i\u00e7erir. Lif bak\u0131m\u0131ndan zengin yiyecekler yemek, a\u015fa\u011f\u0131daki riskleri azaltmaya yard\u0131mc\u0131 olabilir:<\/span><\/p>\n<ul>\n<li><span>beyin krizi<\/span><\/li>\n<li><span>Kolon kanseri<\/span><\/li>\n<li><span>kalp hastal\u0131\u011f\u0131<\/span><\/li>\n<li><span>2 tip diyabet<\/span><\/li>\n<\/ul>\n<h2><a id=\"section-2\" name=\"section-2\"><\/a><span>Tam tah\u0131llarla yap\u0131lan sa\u011fl\u0131kl\u0131 yiyecekleri se\u00e7in ve haz\u0131rlay\u0131n<\/span><\/h2>\n<p><span>A\u015fa\u011f\u0131dakiler gibi \u00e7e\u015fitli tam tah\u0131ll\u0131 yiyeceklerin tad\u0131n\u0131 \u00e7\u0131kar\u0131n:<\/span><\/p>\n<ul>\n<li><span>Kinoa<\/span><\/li>\n<li><span>Tam tah\u0131ll\u0131 makarna<\/span><\/li>\n<li><span>Ekmek ve tam tah\u0131llar<\/span><\/li>\n<li><span>B\u00fct\u00fcn yulaf veya yulaf ezmesi<\/span><\/li>\n<li><span>Tam tah\u0131ll\u0131 kahverengi veya yabani pirin\u00e7<\/span><\/li>\n<\/ul>\n<p><span>Baz\u0131 tah\u0131ll\u0131 g\u0131dalar \u00e7ok fazla sodyum, ilave \u015feker veya doymu\u015f ya\u011f i\u00e7erebilir. Bunlar, a\u015fa\u011f\u0131daki gibi yiyecekleri i\u00e7erir:<\/span><\/p>\n<ul>\n<li><span>ekmek<\/span><\/li>\n<li><span>Kekler<\/span><\/li>\n<li><span>kraker<\/span><\/li>\n<li><span>makarna yemekleri<\/span><\/li>\n<\/ul>\n<h3><span>Se\u00e7imlerinizin tam tah\u0131ll\u0131 oldu\u011fundan emin olun.<\/span><\/h3>\n<p><span>Tam bu\u011fday ve \u00e7ok tah\u0131ll\u0131 g\u0131dalar tam tah\u0131l olmayabilir. Baz\u0131 yiyecekler renkleri nedeniyle tam tah\u0131l gibi g\u00f6r\u00fcnebilir, ancak \u00f6yle olmayabilirler.<\/span><\/p>\n<p><span>\u0130\u00e7indekiler listesini okuyun ve ilk bile\u015fenlerden biri olarak &#8220;tam tah\u0131l&#8221; ifadesini ve ard\u0131ndan tah\u0131l\u0131n ad\u0131n\u0131 i\u00e7eren yiyecekleri se\u00e7in, \u00f6rne\u011fin:<\/span><\/p>\n<ul>\n<li><span>Yulaf ve tam tah\u0131llar<\/span><\/li>\n<li><span>Bu\u011fday ve tam tah\u0131llar<\/span><\/li>\n<\/ul>\n<p><span>Tam bu\u011fdayl\u0131 g\u0131dalar tam tah\u0131l olarak kabul edilmez, ancak lif i\u00e7erdikleri i\u00e7in yine de sa\u011fl\u0131kl\u0131 bir se\u00e7imdir.<\/span><\/p>\n<h3><span>basit<\/span><\/h3>\n<p><span>\u00dcr\u00fcnler aras\u0131ndaki lif miktar\u0131n\u0131 kar\u015f\u0131la\u015ft\u0131rmak i\u00e7in Besin De\u011ferleri tablosunu kullan\u0131n. Daha fazla lif i\u00e7erenleri se\u00e7mek i\u00e7in G\u00fcnl\u00fck De\u011fer %&#8217;sine bak\u0131n.<\/span><\/p>\n<h3><span>Tam tah\u0131ll\u0131 yiyecekler haz\u0131rlay\u0131n<\/span><\/h3>\n<p><span>Tam tah\u0131ll\u0131 yiyecekler, y\u00fcksek oranda i\u015flenmi\u015f soslar ve ezmeler eklenmeden lezzetli ve besleyici olabilir. Tam tah\u0131ll\u0131 g\u0131dalar\u0131n ger\u00e7ek tad\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/span><\/p>\n<p><span>Tam tah\u0131ll\u0131 yiyecekler haz\u0131rlaman\u0131n sa\u011fl\u0131kl\u0131 yollar\u0131n\u0131 deneyin:<\/span><\/p>\n<ul>\n<li><span>Haz\u0131rlama s\u0131ras\u0131nda eklenen tuz miktar\u0131n\u0131 b\u0131rak\u0131n veya azalt\u0131n<\/span><\/li>\n<li><span>Ekledi\u011finiz sos veya yay\u0131lma miktar\u0131n\u0131 s\u0131n\u0131rlay\u0131n<\/span><\/li>\n<li><span>Tatlar\u0131 geli\u015ftirmek i\u00e7in sebze, bitkisel ya\u011flar, baharatlar ve otlar ekleyin<\/span><\/li>\n<\/ul>\n<h2><a id=\"section-3\" name=\"section-3\"><\/a><span>At\u0131\u015ft\u0131rmal\u0131k fikirleri<\/span><\/h2>\n<p><span>Tam tah\u0131ll\u0131 yiyecekler h\u0131zl\u0131 ve sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klard\u0131r. \u00c7ok fazla se\u00e7enek var ve tad\u0131n\u0131 \u00e7\u0131karman\u0131n bir\u00e7ok yolu var. Te\u015febb\u00fcs etmek:<\/span><\/p>\n<ul>\n<li><span>tam bu\u011fday taneleri<\/span><\/li>\n<li><span>Tam Tah\u0131l Krakerleri<\/span><\/li>\n<li><span>Tam tah\u0131ll\u0131 pide ekme\u011fi \u201ccips\u201d<\/span><\/li>\n<\/ul>\n<h2><a id=\"section-4\" name=\"section-4\"><\/a><span>Tam tah\u0131ll\u0131 g\u0131dalar nas\u0131l dahil edilir<\/span><\/h2>\n<p><span>\u0130\u015fte daha fazla tam tah\u0131ll\u0131 g\u0131da yemenin baz\u0131 kolay yollar\u0131:<\/span><\/p>\n<ul>\n<li><span>Her hafta yeni bir tam hap deneyin: <\/span>\n<ul>\n<li><span>faro<\/span><\/li>\n<li><span>frikik<\/span><\/li>\n<li><span>solmayan \u00e7i\u00e7ek<\/span><\/li>\n<li><span>kara bu\u011fday<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>Farkl\u0131 kepekli tah\u0131llar\u0131 kasenizde kar\u0131\u015ft\u0131r\u0131n ve az ya\u011fl\u0131 beyaz s\u00fct veya \u015fekersiz bitki bazl\u0131 i\u00e7eceklerin tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/span><\/li>\n<li><span>G\u00fcne bir kase yulaf ezmesi, kepekli tah\u0131llar veya tam tah\u0131ll\u0131 tost ile ba\u015flay\u0131n.<\/span><\/li>\n<li><span>Kilerinizde \u00e7e\u015fitli tam tah\u0131ll\u0131 yiyecekler bulundurun. Te\u015febb\u00fcs etmek: <\/span>\n<ul>\n<li><span>yulaf<\/span><\/li>\n<li><span>Kinoa<\/span><\/li>\n<li><span>Esmer pirin\u00e7<\/span><\/li>\n<li><span>Tam tah\u0131ll\u0131 makarna<\/span><\/li>\n<li><span>Ekmek ve tam tah\u0131llar<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span>Tariflerinizdeki tam tah\u0131ll\u0131 g\u0131dalar\u0131n miktar\u0131n\u0131 art\u0131rmak i\u00e7in \u015funlar\u0131 eklemeyi deneyin:<\/span><\/p>\n<ul>\n<li><span>\u00c7orbalara, salatalara ve patates k\u0131zartmas\u0131na arpa, bulgur ve kinoa<\/span><\/li>\n<li><span>Daha fazla lif ve ceviz aromas\u0131 i\u00e7in kahverengi veya yabani pirin\u00e7ten beyaz pirince<\/span><\/li>\n<\/ul>\n<div class=\"cfg-section round\">\n<h2><span>Sa\u011fl\u0131kl\u0131 bir se\u00e7im yap\u0131n<\/span><\/h2>\n<p><span>D\u00fczenli olarak ne yedi\u011finiz sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6nemlidir.<\/span><\/p>\n<ul>\n<li><span>Az veya hi\u00e7 sodyum, \u015feker veya doymu\u015f ya\u011f i\u00e7ermeyen yiyecekleri se\u00e7in.<\/span><\/li>\n<li><span>Sodyum, \u015feker veya doymu\u015f ya\u011f oran\u0131 daha d\u00fc\u015f\u00fck olan \u00fcr\u00fcnleri se\u00e7mek i\u00e7in Besin De\u011ferleri tablosunu g\u0131dalarla kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Tam tah\u0131ll\u0131 yiyecekler yiyin Tam tah\u0131ll\u0131 g\u0131dalar sa\u011fl\u0131kl\u0131 beslenmenin \u00f6nemli bir par\u00e7as\u0131d\u0131r. \u00a0Tam tah\u0131llar sizin i\u00e7in iyidir Tam tah\u0131ll\u0131 g\u0131dalar, a\u015fa\u011f\u0131dakiler gibi \u00f6nemli besinleri i\u00e7erir: basit vitaminler metal Tam tah\u0131ll\u0131 g\u0131dalar rafine tah\u0131llardan daha sa\u011fl\u0131kl\u0131 bir se\u00e7enektir \u00e7\u00fcnk\u00fc tam tah\u0131ll\u0131 g\u0131dalar tah\u0131l\u0131n t\u00fcm k\u0131s\u0131mlar\u0131n\u0131 i\u00e7erir. Rafine edilmi\u015f tah\u0131l\u0131n baz\u0131 k\u0131s\u0131mlar\u0131 i\u015fleme s\u0131ras\u0131nda \u00e7\u0131kar\u0131l\u0131r. Tam tah\u0131ll\u0131 &hellip;<\/p>\n","protected":false},"author":1,"featured_media":4190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[356,355],"class_list":["post-4999","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-eat-whole-grain-food-tr","tag-tam-tahilli-yiyecekler-yiyin"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tam tah\u0131ll\u0131 yiyecekler yiyin - zdmaa<\/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:\/\/zdmaa.com\/tr\/eat-whole-grain-food\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tam tah\u0131ll\u0131 yiyecekler yiyin - zdmaa\" \/>\n<meta property=\"og:description\" content=\"Tam tah\u0131ll\u0131 yiyecekler yiyin Tam tah\u0131ll\u0131 g\u0131dalar sa\u011fl\u0131kl\u0131 beslenmenin \u00f6nemli bir par\u00e7as\u0131d\u0131r. \u00a0Tam tah\u0131llar sizin i\u00e7in iyidir Tam tah\u0131ll\u0131 g\u0131dalar, a\u015fa\u011f\u0131dakiler gibi \u00f6nemli besinleri i\u00e7erir: basit vitaminler metal Tam tah\u0131ll\u0131 g\u0131dalar rafine tah\u0131llardan daha sa\u011fl\u0131kl\u0131 bir se\u00e7enektir \u00e7\u00fcnk\u00fc tam tah\u0131ll\u0131 g\u0131dalar tah\u0131l\u0131n t\u00fcm k\u0131s\u0131mlar\u0131n\u0131 i\u00e7erir. 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Rafine edilmi\u015f tah\u0131l\u0131n baz\u0131 k\u0131s\u0131mlar\u0131 i\u015fleme s\u0131ras\u0131nda \u00e7\u0131kar\u0131l\u0131r. 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