{"id":6070,"date":"2021-12-02T19:50:56","date_gmt":"2021-12-02T16:50:56","guid":{"rendered":"https:\/\/zdmaa.com\/?p=6070"},"modified":"2021-12-02T19:50:56","modified_gmt":"2021-12-02T16:50:56","slug":"healthy-cooking-methods","status":"publish","type":"post","link":"https:\/\/zdmaa.com\/tr\/healthy-cooking-methods\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 yemek pi\u015firmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler"},"content":{"rendered":"
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Sa\u011fl\u0131kl\u0131 yemek pi\u015firmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler<\/span><\/span><\/h1>\n
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Sa\u011fl\u0131kl\u0131 yemek pi\u015firmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler<\/span><\/h1>\n
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Sa\u011fl\u0131kl\u0131 beslenme sadece se\u00e7ti\u011finiz malzemelerle ilgili de\u011fildir. Ayn\u0131 zamanda yeme\u011finizi nas\u0131l haz\u0131rlad\u0131\u011f\u0131n\u0131zla da ilgilidir. Sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemlerine odaklanmak, yiyeceklerin derin k\u0131zartma veya kararan yiyeceklere g\u00f6re daha fazla besin tutmas\u0131na ve daha az toksin salmas\u0131na yard\u0131mc\u0131 olur.<\/span><\/p>\n

Temiz beslenmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler<\/span><\/h2>\n

\u0130ster \u0131zgaray\u0131 a\u00e7\u0131n, ister ocakta h\u0131zl\u0131ca k\u0131zart\u0131n, yeme\u011finizi pi\u015firme \u015fekliniz besin de\u011ferini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde etkiler. Bu y\u00fczden \u00f6nl\u00fc\u011f\u00fcn\u00fcz\u00fc k\u0131rmadan \u00f6nce, bu yemek haz\u0131rlama ve pi\u015firme y\u00f6nteminin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenleri d\u00fc\u015f\u00fcn\u00fcn.<\/span><\/p>\n

Davranmak:<\/span><\/h3>\n
    \n
  1. Meyve ve sebzeleri se\u00e7in:<\/span><\/strong> \u00a0Nas\u0131l pi\u015firirseniz pi\u015firin ya da pi\u015firmeyin, yiyecekleriniz, meyveleriniz ve sebzeleriniz \u00f6nemli vitaminler, mineraller ve kanserle sava\u015fan kimyasallar sa\u011flar. Izgaray\u0131 kullan\u0131rsan\u0131z, \u00fcr\u00fcn en g\u00fcvenli se\u00e7ene\u011finizdir, \u00e7\u00fcnk\u00fc her ikisi de a\u00e7\u0131k alev alt\u0131nda mutasyona u\u011frayan ve kansere neden olan kimyasallar \u00fcreten protein (kas) veya ya\u011f i\u00e7ermez.<\/span><\/li>\n
  2. Mikrodalgay\u0131 kullan\u0131n:<\/span><\/strong> \u00a0Hafif pi\u015firme, besinlerin \u00e7o\u011funu korur. Bu nedenle, minimum su ile buharda veya mikrodalgada pi\u015firme, besin maddelerinin korunmas\u0131na yard\u0131mc\u0131 olabilir. Et, bal\u0131k ve k\u00fcmes hayvanlar\u0131n\u0131 \u00f6nceden pi\u015firmek i\u00e7in bir buharl\u0131 pi\u015firici veya mikrodalga f\u0131r\u0131n kullanabilir ve ard\u0131ndan \u0131zgarada hafif\u00e7e parlatabilirsiniz.<\/span><\/li>\n
  3. Ya\u011fs\u0131z se\u00e7in:<\/span><\/strong> \u00a0Pi\u015firme s\u0131ras\u0131nda \u0131zgaraya ya\u011f damlad\u0131\u011f\u0131nda, ortaya \u00e7\u0131kan alev, yiyeceklerinizi kansere ba\u011fl\u0131 toksik kimyasallar olan polisiklik hidrokarbonlar (PAH’lar) ile kaplar. PAH’lara maruz kalman\u0131z\u0131 azaltmak i\u00e7in ya\u011fs\u0131z et ve k\u00fcmes hayvan\u0131 eti par\u00e7alar\u0131yla ba\u015flay\u0131n ve proteini \u0131zgaraya koymadan \u00f6nce her zaman ya\u011f\u0131 azalt\u0131n.<\/span><\/li>\n
  4. K\u00f6m\u00fcr\u00fc \u00e7\u0131kar\u0131n:<\/span><\/strong> \u00a0Yeme\u011finizi kazmadan \u00f6nce k\u00f6m\u00fcrle\u015fmi\u015f kenarlar\u0131 \u00e7\u0131kar\u0131n. Pi\u015firmeyi bitirdi\u011finizde, y\u00fczeye yap\u0131\u015fan k\u00f6m\u00fcrle\u015fmi\u015f par\u00e7alardan kurtulmak i\u00e7in \u0131zgaray\u0131 temizleyin.<\/span><\/li>\n<\/ol>\n

    yapma:<\/span><\/h3>\n
      \n
    1. D\u00fc\u015f\u00fck S\u0131cakl\u0131k Ya\u011flar\u0131 Kullan\u0131n:<\/span><\/strong> \u00a0T\u00fcm ya\u011flar e\u015fit yarat\u0131lmam\u0131\u015ft\u0131r. T\u00fcm hidrojene ya\u011flar ve hindistancevizi ya\u011f\u0131 dahil olmak \u00fczere doymu\u015f veya trans ya\u011f oran\u0131 y\u00fcksek ya\u011flardan daima uzak durun. Ard\u0131ndan dumanlanma noktas\u0131na (ya\u011f\u0131n yanmaya ba\u015flayaca\u011f\u0131 s\u0131cakl\u0131k) g\u00f6re ya\u011f\u0131 se\u00e7in: Avokado ve kanola gibi dumanlanma noktas\u0131 daha y\u00fcksek olan ya\u011flar pi\u015firme i\u00e7in uygundur. Zeytin ve ceviz ya\u011flar\u0131 gibi d\u00fc\u015f\u00fck duman noktal\u0131 ya\u011flar, en iyi salata soslar\u0131nda ve d\u00fc\u015f\u00fck s\u0131cakl\u0131klarda yemek pi\u015firmede ve servis yapmadan \u00f6nce yiyeceklerin \u00fczerine serpmek i\u00e7in kullan\u0131l\u0131r.<\/span><\/li>\n
    2. Yiyecekleri y\u00fcksek s\u0131cakl\u0131klarda<\/span><\/strong> \u00a0pi\u015firme :<\/strong> Yiyecekleri <\/span>y\u00fcksek s\u0131cakl\u0131klarda<\/span><\/strong> \u00a0, \u00f6zellikle do\u011frudan veya a\u00e7\u0131k alev \u00fczerinde pi\u015firmek\u00a0 , heterosiklik aminler (HCA) ad\u0131 verilen kansere neden olan kimyasallar \u00fcretir. M\u00fcmk\u00fcnse briketleri \u0131zgaran\u0131n ortas\u0131na de\u011fil yanlar\u0131na yerle\u015ftirin. Eti d\u00fc\u015f\u00fck ate\u015fte (325 derecenin alt\u0131nda) daha uzun s\u00fcre pi\u015firin, k\u00f6m\u00fcrle\u015fmeyi \u00f6nlemek i\u00e7in s\u0131k s\u0131k \u00e7evirin. Et suyunun s\u0131cak k\u00f6m\u00fcrlere damlamas\u0131n\u0131 \u00f6nlemek i\u00e7in eti folyoya bile koyabilirsiniz.<\/span><\/li>\n
    3. A\u015f\u0131r\u0131 \u00a0Pi\u015firme <\/span>:<\/span><\/strong> Nas\u0131l pi\u015firirseniz\u00a0 pi\u015firin, a\u015f\u0131r\u0131 pi\u015fmi\u015f yiyecekler genellikle daha az besin i\u00e7erir. Daha fazla besin almak i\u00e7in, \u00f6zellikle suda \u00e7\u00f6z\u00fcnen vitaminler a\u00e7\u0131s\u0131ndan zengin g\u0131dalar (biber, havu\u00e7 ve ye\u015fil yaprakl\u0131 sebzeler gibi) i\u00e7in kulland\u0131\u011f\u0131n\u0131z \u0131s\u0131, s\u00fcre ve su miktar\u0131n\u0131 azalt\u0131n.<\/span><\/li>\n
    4. Yeme\u011finizi k\u0131zart\u0131n: Yiyecekleri<\/span><\/strong> \u00a0k\u0131zartmak, taba\u011f\u0131n\u0131zdaki ya\u011f ve kalori miktar\u0131n\u0131 iki veya d\u00f6rt kat\u0131na \u00e7\u0131karabilir. \u00d6rne\u011fin beyaz bal\u0131k, f\u0131r\u0131nland\u0131\u011f\u0131nda veya \u0131zgara yap\u0131ld\u0131\u011f\u0131nda ons ba\u015f\u0131na sadece 25 kaloriye sahiptir. Ancak panelendi\u011finde veya k\u0131zart\u0131ld\u0131\u011f\u0131nda, kaloriler 400’e kadar \u00e7\u0131kabilir.<\/span><\/li>\n<\/ol>\n

       <\/p>\n

      sa\u011fl\u0131kl\u0131 pi\u015firme teknikleri<\/span><\/h2>\n

      Sa\u011fl\u0131kl\u0131 ve lezzetli yemek pi\u015firmenin anahtar\u0131, beslenmeyi korurken lezzeti art\u0131rman\u0131n yollar\u0131n\u0131 bulmakt\u0131r.<\/span><\/p>\n

      Baz\u0131 sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemleri:<\/span><\/p>\n

        \n
      • Pi\u015firme:<\/span><\/strong> \u00a0Bu y\u00f6ntem, besin maddelerinin korunmas\u0131na yard\u0131mc\u0131 olan ek ya\u011f veya nem gerektirmez.<\/span><\/li>\n
      • Pi\u015firme: Pi\u015firme<\/span><\/strong> \u00a0, yeme\u011fin ocakta k\u0131zarmas\u0131, ard\u0131ndan s\u0131v\u0131n\u0131n eklenmesi ve k\u0131s\u0131k ate\u015fte pi\u015firilmesiyle ba\u015flar. Kalan s\u0131v\u0131 harika bir sos veya sos yapar.<\/span><\/li>\n
      • Izgara:<\/span><\/strong> \u00a0Izgara, yiyecekleri do\u011frudan \u0131s\u0131ya maruz b\u0131rak\u0131rken, daha d\u00fc\u015f\u00fck bir ayar kullanmak duman\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/span><\/li>\n
      • Avlanma:<\/span><\/strong> \u00a0Avlanma, et suyu, \u015farap veya taze meyve sular\u0131 gibi lezzetli bir s\u0131v\u0131 i\u00e7inde kaynat\u0131lan yiyecekleri i\u00e7erir.<\/span><\/li>\n
      • Kavurma:<\/span><\/strong> \u00a0Yava\u015f, d\u00fc\u015f\u00fck pi\u015firmeyi vurgulayan ba\u015fka bir kuru \u0131s\u0131 se\u00e7ene\u011fi.<\/span><\/li>\n<\/ul>\n

        Ba\u015fka y\u00f6ntemler denemek ister misiniz? \u00c7e\u015fitli yenilik\u00e7i mutfak aletleri yard\u0131mc\u0131 olabilir. Spiral kar\u0131\u015ft\u0131r\u0131c\u0131lar ve sebzelerden elektrikli d\u00fcd\u00fckl\u00fc tencerelere ve frit\u00f6zlere kadar sa\u011fl\u0131kl\u0131 yemek pi\u015firmek de h\u0131zl\u0131 ve kolay olabilir.<\/span><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

        Sa\u011fl\u0131kl\u0131 yemek pi\u015firmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler Sa\u011fl\u0131kl\u0131 yemek pi\u015firmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler Sa\u011fl\u0131kl\u0131 beslenme sadece se\u00e7ti\u011finiz malzemelerle ilgili de\u011fildir. Ayn\u0131 zamanda yeme\u011finizi nas\u0131l haz\u0131rlad\u0131\u011f\u0131n\u0131zla da ilgilidir. Sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemlerine odaklanmak, yiyeceklerin derin k\u0131zartma veya kararan yiyeceklere g\u00f6re daha fazla besin tutmas\u0131na ve daha az toksin salmas\u0131na yard\u0131mc\u0131 olur. Temiz beslenmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 …<\/p>\n","protected":false},"author":1,"featured_media":4634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[1220,1219],"class_list":["post-6070","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-healthy-cooking-methods-tr","tag-saglikli-yemek-pisirmenin-yapilmasi-ve-yapilmamasi-gerekenler"],"yoast_head":"\nSa\u011fl\u0131kl\u0131 yemek pi\u015firmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler - 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\/healthy-cooking-methods\/\" \/>\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 yemek pi\u015firmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler - zdmaa\" \/>\n<meta property=\"og:description\" content=\"Sa\u011fl\u0131kl\u0131 yemek pi\u015firmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler Sa\u011fl\u0131kl\u0131 yemek pi\u015firmenin yap\u0131lmas\u0131 ve yap\u0131lmamas\u0131 gerekenler Sa\u011fl\u0131kl\u0131 beslenme sadece se\u00e7ti\u011finiz malzemelerle ilgili de\u011fildir. Ayn\u0131 zamanda yeme\u011finizi nas\u0131l haz\u0131rlad\u0131\u011f\u0131n\u0131zla da ilgilidir. Sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemlerine odaklanmak, yiyeceklerin derin k\u0131zartma veya kararan yiyeceklere g\u00f6re daha fazla besin tutmas\u0131na ve daha az toksin salmas\u0131na yard\u0131mc\u0131 olur. 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