{"id":6037,"date":"2021-12-02T01:27:30","date_gmt":"2021-12-01T22:27:30","guid":{"rendered":"https:\/\/zdmaa.com\/?p=6037"},"modified":"2021-12-02T01:27:30","modified_gmt":"2021-12-01T22:27:30","slug":"prepare-meals-and-snacks-using-healthy-ingredients","status":"publish","type":"post","link":"https:\/\/zdmaa.com\/tr\/prepare-meals-and-snacks-using-healthy-ingredients\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n"},"content":{"rendered":"<div class=\"td-post-header\">\n<header class=\"td-post-title\">\n<div class=\"td-post-header\">\n<header class=\"td-post-title\">\n<h1 class=\"entry-title\"><span>Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n<\/span><\/h1>\n<div class=\"td-module-meta-info\"><\/div>\n<\/header>\n<\/div>\n<div class=\"td-post-content tagdiv-type\">\n<div class=\"cfg-full-width-title\">\n<div class=\"container\">\n<div class=\"logo_container\">\n<section class=\"block block-cfg-block block-cfg-logo-block clearfix\" data-block-plugin-id=\"cfg_logo_block\">\n<div class=\"text-logo-wrapper\">\n<div class=\"text-logo-wrapper-inner\">\n<div class=\"cfg-logo-text\"><\/div>\n<\/div>\n<\/div>\n<\/section>\n<div class=\"page_title page-title-en\">\n<h1 id=\"wb-cont\" class=\"page_text\"><span>Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n<\/span><\/h1>\n<\/div>\n<p><img decoding=\"async\" class=\"hidden-print hidden-xs feature-img td-animation-stack-type0-2\" src=\"https:\/\/food-guide.canada.ca\/en\/healthy-eating-recommendations\/limit-highly-processed-foods\/prepare-meals-and-snacks-using-healthy-ingredients\/\" alt=\"\" \/><\/p>\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\"><span> Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlamak, i\u015flenmi\u015f g\u0131dalar\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltman\u0131n bir yolu olabilir. <\/span><\/div>\n<div><\/div>\n<\/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<h2><span>Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlaman\u0131n faydalar\u0131<\/span><\/h2>\n<p><span>Evde yiyecek haz\u0131rlamak, sa\u011fl\u0131kl\u0131 \u00f6\u011f\u00fcnler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlaman\u0131z\u0131 sa\u011flar. Sodyum, \u015feker, doymu\u015f ya\u011f veya d\u00fc\u015f\u00fck sodyum i\u00e7eren veya hi\u00e7 i\u00e7ermeyen malzemeler se\u00e7erek, yedi\u011finiz bu besinlerin miktar\u0131n\u0131 azaltabilirsiniz.<\/span><\/p>\n<p><span>\u00c7ok fazla sodyum, \u015feker veya doymu\u015f ya\u011f yemek, kronik hastal\u0131k geli\u015ftirme riskinizi art\u0131rabilir.<\/span><\/p>\n<h2><a id=\"section-2\" name=\"section-2\"><\/a><span>Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131klar nas\u0131l haz\u0131rlan\u0131r<\/span><\/h2>\n<p><span>Evde yemek pi\u015firirken bile, insanlar kolayl\u0131k sa\u011flamak ve zamandan tasarruf etmek i\u00e7in y\u00fcksek oranda i\u015flenmi\u015f g\u0131dalar kullanabilirler. Bu t\u00fcr g\u0131da \u00fcr\u00fcnleri \u015funlar\u0131 i\u00e7erir:<\/span><\/p>\n<ul>\n<li><span>baharatl\u0131 yiyecekler<\/span><\/li>\n<li><span>Haz\u0131r soslar<\/span><\/li>\n<li><span>\u00c7orba yemeye haz\u0131r<\/span><\/li>\n<li><span>Haz\u0131r yemekler<\/span><\/li>\n<\/ul>\n<p><span>Bu yiyeceklerin kendi versiyonunu yap\u0131n veya daha sa\u011fl\u0131kl\u0131 se\u00e7eneklerle de\u011fi\u015ftirin.<\/span><\/p>\n<h3><span>kendin Yap<\/span><\/h3>\n<p><span>\u0130\u015flenmi\u015f g\u0131dalar evde pi\u015firildi\u011finde kullan\u0131\u015fl\u0131 gibi g\u00f6r\u00fcnse de, kendinizinkini yapmak kolay ve \u00e7ok daha sa\u011fl\u0131kl\u0131 olabilir. Daha sa\u011fl\u0131kl\u0131 ev versiyonlar\u0131 yapmak i\u00e7in bu fikirleri kullan\u0131n:<\/span><\/p>\n<ul>\n<li><span>Tam tah\u0131ll\u0131 pide pi\u015fmi\u015f kraker yapmay\u0131 deneyin.<\/span><\/li>\n<li><span>Sa\u011fl\u0131kl\u0131 ya\u011flar ve en sevdi\u011finiz baharatlarla kendi ya\u011f bazl\u0131 salata sosunuzu yarat\u0131n.<\/span><\/li>\n<li><span>Patatesleri ince dilimler halinde dilimleyin, \u00fczerine kanola ya\u011f\u0131 gezdirin ve f\u0131r\u0131nda k\u0131zartarak k\u0131zartmadan patates k\u0131zartmas\u0131 elde edin.<\/span><\/li>\n<li><span>Basit tarifler kullan\u0131n. \u00d6zellikle me\u015fgulseniz veya yemek pi\u015firme konusunda yeniyseniz, basit i\u00e7erik listeleri ve kolay talimatlar i\u00e7eren tariflerle ba\u015flay\u0131n.<\/span><\/li>\n<li><span>Kendi baharat kar\u0131\u015f\u0131mlar\u0131n\u0131z\u0131 yarat\u0131n. Paketlenmi\u015f taco baharat\u0131 kullanmak yerine kimyon ve ac\u0131 biber tozunu bir tutam sar\u0131msak tozu ile birle\u015ftirerek kendiniz yap\u0131n.<\/span><\/li>\n<li><span>At\u0131\u015ft\u0131rmal\u0131klar\u0131 ve tarifleri meyve ile tatland\u0131r\u0131n. Az ya\u011fl\u0131 yo\u011furdu b\u00f6\u011f\u00fcrtlenlerle kar\u0131\u015ft\u0131r\u0131n veya ekstra tatl\u0131l\u0131k i\u00e7in bir \u00e7\u00f6rek tarifinde muz p\u00fcresi kullan\u0131n.<\/span><\/li>\n<li><span>B\u00fcy\u00fck bir parti ev yap\u0131m\u0131 \u00e7orba yap\u0131n ve porsiyon b\u00fcy\u00fckl\u00fc\u011f\u00fcnde porsiyonlarda dondurun. Bu, malzemeleri kontrol etmenizi sa\u011flar ve yeniden \u0131s\u0131tma, konserve \u00e7orba yapmak kadar kolayd\u0131r.<\/span><\/li>\n<li><span>En sevdi\u011finiz sos veya \u00e7e\u015fni i\u00e7in bir tarif bulun. Taze veya d\u00fc\u015f\u00fck sodyumlu konserve domatesleri kullanarak ev yap\u0131m\u0131 makarna sosu yap\u0131n. Domates, sar\u0131msak, so\u011fan ve ki\u015fni\u015fi birle\u015ftirerek taze salsa yapmay\u0131 deneyin.<\/span><\/li>\n<li><span>En sevdi\u011finiz haz\u0131r yeme\u011fin ev yap\u0131m\u0131 bir versiyonunu deneyin. Sa\u011fl\u0131kl\u0131 bir pizza i\u00e7in tam tah\u0131ll\u0131 pizza kabu\u011fu, tortilla veya pide ekme\u011fi kullan\u0131n ve sebzelerle doldurun. Tam tah\u0131ll\u0131 makarna, az ya\u011fl\u0131 peynir ve baz\u0131 sebzeleri kullanarak kendi makarna ve peynirinizi yap\u0131n.<\/span><\/li>\n<\/ul>\n<h3><span>lezzet ekle<\/span><\/h3>\n<p><span>Evde yemek pi\u015firirken otlar, baharatlar ve baharatlar ekleyerek kulland\u0131\u011f\u0131n\u0131z tuz miktar\u0131n\u0131 azaltabilirsiniz. Tat alma duyular\u0131n\u0131z yeme\u011finizdeki daha az tuza al\u0131\u015facakt\u0131r.<\/span><\/p>\n<p><span>Haz\u0131r yiyecekler, tuzlar, et sular\u0131 veya soslar kullanmak yerine a\u015fa\u011f\u0131dakileri ekleyerek yeme\u011finizin lezzetini art\u0131r\u0131n:<\/span><\/p>\n<ul>\n<li><span>turun\u00e7giller<\/span><\/li>\n<li><span>aromal\u0131 sirke<\/span><\/li>\n<li><span>Taze veya kuru otlar veya baharatlar<\/span><\/li>\n<\/ul>\n<p><span>Senin ba\u015flaman i\u00e7in burada birka\u00e7 fikir var:<\/span><\/p>\n<ul>\n<li><span>Dereotu: bal\u0131k, patates ve yumurta ile iyi kar\u0131\u015f\u0131r<\/span><\/li>\n<li><span>Tar\u00e7\u0131n: yo\u011furt ve az ya\u011fl\u0131 meyvelerle harika bir tada sahiptir<\/span><\/li>\n<li><span>Zencefil: Patates k\u0131zartmas\u0131, \u00e7orba ve bal\u0131kta lezzetli<\/span><\/li>\n<li><span>Limon suyu: salata soslar\u0131 ve tur\u015fularda harika<\/span><\/li>\n<li><span>Tatl\u0131 biber: Deniz \u00fcr\u00fcnleri, sebzeler, tavuk ve yumurta ile iyi gider.<\/span><\/li>\n<li><span>Biberiye veya kekik: tavuk, kuzu, s\u0131\u011f\u0131r eti ve domuz eti ile lezzetli<\/span><\/li>\n<li><span>K\u00f6ri tozu veya kimyon: Mercimek, tavuk, \u00e7orba ve g\u00fcve\u00e7 ile iyi gider<\/span><\/li>\n<li><span>Fesle\u011fen ve Kekik: \u00c7orbalar, salatalar, domatesler ve makarnalarla harika bir tada sahiptir.<\/span><\/li>\n<\/ul>\n<p><span>En iyi sonu\u00e7lar i\u00e7in \u015funu ekleyin:<\/span><\/p>\n<ul>\n<li><span>Pi\u015firmenin ba\u015f\u0131nda kuru otlar<\/span><\/li>\n<li><span>Pi\u015firmenin sonunda veya sonuna yak\u0131n taze otlar<\/span><\/li>\n<\/ul>\n<h3><span>Sa\u011fl\u0131kl\u0131 malzemeler kullan\u0131n<\/span><\/h3>\n<p><span>Yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlarken, a\u011f\u0131r i\u015flenmemi\u015f malzemeler kullan\u0131n.<\/span><\/p>\n<p><span>Lezzet tomurcuklar\u0131n\u0131z\u0131n yeme\u011fin ger\u00e7ek lezzetinin tad\u0131n\u0131 \u00e7\u0131karmas\u0131na izin verin. Te\u015febb\u00fcs etmek:<\/span><\/p>\n<ul>\n<li><span>Taze, dondurulmu\u015f veya konserve sebze ve meyveler, tercihen: <\/span>\n<ul>\n<li><span>\u00c7ok az sodyum i\u00e7eren veya hi\u00e7 sodyum i\u00e7ermeyen konserve sebzeler<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>Tam tah\u0131ll\u0131 g\u0131dalar, tercihen: <\/span>\n<ul>\n<li><span>\u00c7ok az sodyum i\u00e7eren veya hi\u00e7 sodyum i\u00e7ermeyen se\u00e7enekler<\/span><\/li>\n<li><span>Pirin\u00e7, arpa veya kinoa gibi do\u011fal olarak s\u0131f\u0131r sodyum taneleri<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>Proteinli g\u0131dalar tercih edilir: <\/span>\n<ul>\n<li><span>Tuzsuz f\u0131nd\u0131k ve tohumlar<\/span><\/li>\n<li><span>Baharats\u0131z et, k\u00fcmes hayvanlar\u0131 ve bal\u0131k<\/span><\/li>\n<li><span>Az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri<\/span><\/li>\n<li><span>Az veya hi\u00e7 sodyum i\u00e7ermeyen konserve veya kuru fasulye, bezelye ve mercimek<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>Sa\u011fl\u0131kl\u0131 ya\u011flar tercih edilir: <\/span>\n<ul>\n<li><span>Doymam\u0131\u015f bitkisel ya\u011flar<\/span><\/li>\n<\/ul>\n<\/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<\/div>\n<h1 class=\"entry-title\"><\/h1>\n<div class=\"td-module-meta-info\"><\/div>\n<\/header>\n<\/div>\n<div class=\"td-post-content tagdiv-type\">\n<div class=\"cfg-full-width-title\">\n<div class=\"container\">\n<div class=\"logo_container\">\n<section class=\"block block-cfg-block block-cfg-logo-block clearfix\" data-block-plugin-id=\"cfg_logo_block\">\n<div class=\"text-logo-wrapper\">\n<div class=\"text-logo-wrapper-inner\">\n<div class=\"cfg-logo-text\"><\/div>\n<\/div>\n<\/div>\n<\/section>\n<div class=\"page_title page-title-en\">\n<h1 id=\"wb-cont\" class=\"page_text\"><span>Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n<\/span><\/h1>\n<\/div>\n<p><img decoding=\"async\" class=\"hidden-print hidden-xs feature-img td-animation-stack-type0-2\" src=\"https:\/\/food-guide.canada.ca\/en\/healthy-eating-recommendations\/limit-highly-processed-foods\/prepare-meals-and-snacks-using-healthy-ingredients\/\" alt=\"\" \/><\/p>\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\"><span> Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlamak, i\u015flenmi\u015f g\u0131dalar\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltman\u0131n bir yolu olabilir. <\/span><\/div>\n<div><\/div>\n<\/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<h2><span>Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlaman\u0131n faydalar\u0131<\/span><\/h2>\n<p><span>Evde yiyecek haz\u0131rlamak, sa\u011fl\u0131kl\u0131 \u00f6\u011f\u00fcnler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlaman\u0131z\u0131 sa\u011flar. Sodyum, \u015feker, doymu\u015f ya\u011f veya d\u00fc\u015f\u00fck sodyum i\u00e7eren veya hi\u00e7 i\u00e7ermeyen malzemeler se\u00e7erek, yedi\u011finiz bu besinlerin miktar\u0131n\u0131 azaltabilirsiniz.<\/span><\/p>\n<p><span>\u00c7ok fazla sodyum, \u015feker veya doymu\u015f ya\u011f yemek, kronik hastal\u0131k geli\u015ftirme riskinizi art\u0131rabilir.<\/span><\/p>\n<h2><a id=\"section-2\" name=\"section-2\"><\/a><span>Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131klar nas\u0131l haz\u0131rlan\u0131r<\/span><\/h2>\n<p><span>Evde yemek pi\u015firirken bile, insanlar kolayl\u0131k sa\u011flamak ve zamandan tasarruf etmek i\u00e7in y\u00fcksek oranda i\u015flenmi\u015f g\u0131dalar kullanabilirler. Bu t\u00fcr g\u0131da \u00fcr\u00fcnleri \u015funlar\u0131 i\u00e7erir:<\/span><\/p>\n<ul>\n<li><span>baharatl\u0131 yiyecekler<\/span><\/li>\n<li><span>Haz\u0131r soslar<\/span><\/li>\n<li><span>\u00c7orba yemeye haz\u0131r<\/span><\/li>\n<li><span>Haz\u0131r yemekler<\/span><\/li>\n<\/ul>\n<p><span>Bu yiyeceklerin kendi versiyonunu yap\u0131n veya daha sa\u011fl\u0131kl\u0131 se\u00e7eneklerle de\u011fi\u015ftirin.<\/span><\/p>\n<h3><span>kendin Yap<\/span><\/h3>\n<p><span>\u0130\u015flenmi\u015f g\u0131dalar evde pi\u015firildi\u011finde kullan\u0131\u015fl\u0131 gibi g\u00f6r\u00fcnse de, kendinizinkini yapmak kolay ve \u00e7ok daha sa\u011fl\u0131kl\u0131 olabilir. Daha sa\u011fl\u0131kl\u0131 ev versiyonlar\u0131 yapmak i\u00e7in bu fikirleri kullan\u0131n:<\/span><\/p>\n<ul>\n<li><span>Tam tah\u0131ll\u0131 pide pi\u015fmi\u015f kraker yapmay\u0131 deneyin.<\/span><\/li>\n<li><span>Sa\u011fl\u0131kl\u0131 ya\u011flar ve en sevdi\u011finiz baharatlarla kendi ya\u011f bazl\u0131 salata sosunuzu yarat\u0131n.<\/span><\/li>\n<li><span>Patatesleri ince dilimler halinde dilimleyin, \u00fczerine kanola ya\u011f\u0131 gezdirin ve f\u0131r\u0131nda k\u0131zartarak k\u0131zartmadan patates k\u0131zartmas\u0131 elde edin.<\/span><\/li>\n<li><span>Basit tarifler kullan\u0131n. \u00d6zellikle me\u015fgulseniz veya yemek pi\u015firme konusunda yeniyseniz, basit i\u00e7erik listeleri ve kolay talimatlar i\u00e7eren tariflerle ba\u015flay\u0131n.<\/span><\/li>\n<li><span>Kendi baharat kar\u0131\u015f\u0131mlar\u0131n\u0131z\u0131 yarat\u0131n. Paketlenmi\u015f taco baharat\u0131 kullanmak yerine kimyon ve ac\u0131 biber tozunu bir tutam sar\u0131msak tozu ile birle\u015ftirerek kendiniz yap\u0131n.<\/span><\/li>\n<li><span>At\u0131\u015ft\u0131rmal\u0131klar\u0131 ve tarifleri meyve ile tatland\u0131r\u0131n. Az ya\u011fl\u0131 yo\u011furdu b\u00f6\u011f\u00fcrtlenlerle kar\u0131\u015ft\u0131r\u0131n veya ekstra tatl\u0131l\u0131k i\u00e7in bir \u00e7\u00f6rek tarifinde muz p\u00fcresi kullan\u0131n.<\/span><\/li>\n<li><span>B\u00fcy\u00fck bir parti ev yap\u0131m\u0131 \u00e7orba yap\u0131n ve porsiyon b\u00fcy\u00fckl\u00fc\u011f\u00fcnde porsiyonlarda dondurun. Bu, malzemeleri kontrol etmenizi sa\u011flar ve yeniden \u0131s\u0131tma, konserve \u00e7orba yapmak kadar kolayd\u0131r.<\/span><\/li>\n<li><span>En sevdi\u011finiz sos veya \u00e7e\u015fni i\u00e7in bir tarif bulun. Taze veya d\u00fc\u015f\u00fck sodyumlu konserve domatesleri kullanarak ev yap\u0131m\u0131 makarna sosu yap\u0131n. Domates, sar\u0131msak, so\u011fan ve ki\u015fni\u015fi birle\u015ftirerek taze salsa yapmay\u0131 deneyin.<\/span><\/li>\n<li><span>En sevdi\u011finiz haz\u0131r yeme\u011fin ev yap\u0131m\u0131 bir versiyonunu deneyin. Sa\u011fl\u0131kl\u0131 bir pizza i\u00e7in tam tah\u0131ll\u0131 pizza kabu\u011fu, tortilla veya pide ekme\u011fi kullan\u0131n ve sebzelerle doldurun. Tam tah\u0131ll\u0131 makarna, az ya\u011fl\u0131 peynir ve baz\u0131 sebzeleri kullanarak kendi makarna ve peynirinizi yap\u0131n.<\/span><\/li>\n<\/ul>\n<h3><span>lezzet ekle<\/span><\/h3>\n<p><span>Evde yemek pi\u015firirken otlar, baharatlar ve baharatlar ekleyerek kulland\u0131\u011f\u0131n\u0131z tuz miktar\u0131n\u0131 azaltabilirsiniz. Tat alma duyular\u0131n\u0131z yeme\u011finizdeki daha az tuza al\u0131\u015facakt\u0131r.<\/span><\/p>\n<p><span>Haz\u0131r yiyecekler, tuzlar, et sular\u0131 veya soslar kullanmak yerine a\u015fa\u011f\u0131dakileri ekleyerek yeme\u011finizin lezzetini art\u0131r\u0131n:<\/span><\/p>\n<ul>\n<li><span>turun\u00e7giller<\/span><\/li>\n<li><span>aromal\u0131 sirke<\/span><\/li>\n<li><span>Taze veya kuru otlar veya baharatlar<\/span><\/li>\n<\/ul>\n<p><span>Senin ba\u015flaman i\u00e7in burada birka\u00e7 fikir var:<\/span><\/p>\n<ul>\n<li><span>Dereotu: bal\u0131k, patates ve yumurta ile iyi kar\u0131\u015f\u0131r<\/span><\/li>\n<li><span>Tar\u00e7\u0131n: yo\u011furt ve az ya\u011fl\u0131 meyvelerle harika bir tada sahiptir<\/span><\/li>\n<li><span>Zencefil: Patates k\u0131zartmas\u0131, \u00e7orba ve bal\u0131kta lezzetli<\/span><\/li>\n<li><span>Limon suyu: salata soslar\u0131 ve tur\u015fularda harika<\/span><\/li>\n<li><span>Tatl\u0131 biber: Deniz \u00fcr\u00fcnleri, sebzeler, tavuk ve yumurta ile iyi gider.<\/span><\/li>\n<li><span>Biberiye veya kekik: tavuk, kuzu, s\u0131\u011f\u0131r eti ve domuz eti ile lezzetli<\/span><\/li>\n<li><span>K\u00f6ri tozu veya kimyon: Mercimek, tavuk, \u00e7orba ve g\u00fcve\u00e7 ile iyi gider<\/span><\/li>\n<li><span>Fesle\u011fen ve Kekik: \u00c7orbalar, salatalar, domatesler ve makarnalarla harika bir tada sahiptir.<\/span><\/li>\n<\/ul>\n<p><span>En iyi sonu\u00e7lar i\u00e7in \u015funu ekleyin:<\/span><\/p>\n<ul>\n<li><span>Pi\u015firmenin ba\u015f\u0131nda kuru otlar<\/span><\/li>\n<li><span>Pi\u015firmenin sonunda veya sonuna yak\u0131n taze otlar<\/span><\/li>\n<\/ul>\n<h3><span>Sa\u011fl\u0131kl\u0131 malzemeler kullan\u0131n<\/span><\/h3>\n<p><span>Yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlarken, a\u011f\u0131r i\u015flenmemi\u015f malzemeler kullan\u0131n.<\/span><\/p>\n<p><span>Lezzet tomurcuklar\u0131n\u0131z\u0131n yeme\u011fin ger\u00e7ek lezzetinin tad\u0131n\u0131 \u00e7\u0131karmas\u0131na izin verin. Te\u015febb\u00fcs etmek:<\/span><\/p>\n<ul>\n<li><span>Taze, dondurulmu\u015f veya konserve sebze ve meyveler, tercihen: <\/span>\n<ul>\n<li><span>\u00c7ok az sodyum i\u00e7eren veya hi\u00e7 sodyum i\u00e7ermeyen konserve sebzeler<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>Tam tah\u0131ll\u0131 g\u0131dalar, tercihen: <\/span>\n<ul>\n<li><span>\u00c7ok az sodyum i\u00e7eren veya hi\u00e7 sodyum i\u00e7ermeyen se\u00e7enekler<\/span><\/li>\n<li><span>Pirin\u00e7, arpa veya kinoa gibi do\u011fal olarak s\u0131f\u0131r sodyum taneleri<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>Proteinli g\u0131dalar tercih edilir: <\/span>\n<ul>\n<li><span>Tuzsuz f\u0131nd\u0131k ve tohumlar<\/span><\/li>\n<li><span>Baharats\u0131z et, k\u00fcmes hayvanlar\u0131 ve bal\u0131k<\/span><\/li>\n<li><span>Az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri<\/span><\/li>\n<li><span>Az veya hi\u00e7 sodyum i\u00e7ermeyen konserve veya kuru fasulye, bezelye ve mercimek<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>Sa\u011fl\u0131kl\u0131 ya\u011flar tercih edilir: <\/span>\n<ul>\n<li><span>Doymam\u0131\u015f bitkisel ya\u011flar<\/span><\/li>\n<\/ul>\n<\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlamak, i\u015flenmi\u015f g\u0131dalar\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltman\u0131n bir yolu olabilir. Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlaman\u0131n faydalar\u0131 Evde yiyecek haz\u0131rlamak, sa\u011fl\u0131kl\u0131 \u00f6\u011f\u00fcnler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlaman\u0131z\u0131 sa\u011flar. Sodyum, \u015feker, doymu\u015f ya\u011f veya d\u00fc\u015f\u00fck sodyum i\u00e7eren veya &hellip;<\/p>\n","protected":false},"author":1,"featured_media":4617,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[1190,1189],"class_list":["post-6037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-prepare-meals-and-snacks-using-healthy-ingredients-tr","tag-saglikli-malzemeler-kullanarak-yemekler-ve-atistirmaliklar-hazirlayin"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n - 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\/prepare-meals-and-snacks-using-healthy-ingredients\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n - zdmaa\" \/>\n<meta property=\"og:description\" content=\"Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemekler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlay\u0131n Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlamak, i\u015flenmi\u015f g\u0131dalar\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltman\u0131n bir yolu olabilir. Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlaman\u0131n faydalar\u0131 Evde yiyecek haz\u0131rlamak, sa\u011fl\u0131kl\u0131 \u00f6\u011f\u00fcnler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlaman\u0131z\u0131 sa\u011flar. 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Sa\u011fl\u0131kl\u0131 malzemeler kullanarak yemek ve at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlaman\u0131n faydalar\u0131 Evde yiyecek haz\u0131rlamak, sa\u011fl\u0131kl\u0131 \u00f6\u011f\u00fcnler ve at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlaman\u0131z\u0131 sa\u011flar. 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