{"id":11586,"date":"2024-02-25T16:37:59","date_gmt":"2024-02-25T16:37:59","guid":{"rendered":"https:\/\/fitolympia.com\/?p=11586"},"modified":"2024-02-25T16:38:00","modified_gmt":"2024-02-25T16:38:00","slug":"how-to-eat-chia-seeds-7-ways-how-you-can-make-most-out-of-the-wonder-seeds","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-eat-chia-seeds-7-ways-how-you-can-make-most-out-of-the-wonder-seeds\/","title":{"rendered":"CHIA TOHUMLARI NASIL YENIR: HARIKA TOHUMLARDAN EN IYI \u015eEKILDE NASIL KAZANABILECE\u011eINIZIN 7 YOLU"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-09\/chia-seeds_625x350_61473456009.jpg\" alt=\"How to Eat Chia Seeds: 7 Ways How You Can Make Most Out of The Wonder Seeds\" \/><\/figure>\n<h3>Vurgular<\/h3>\n<ul>\n<li>Chia tohumlar\u0131 bir zamanlar ni\u015f bir bile\u015fen olarak kabul edildi.<\/li>\n<li>Kaliteli tohumlar do\u011fal olarak beyaz veya siyah renktedir<\/li>\n<li>Bu tohumlar unlu mamullere lezzet ve beslenme kat\u0131yor<\/li>\n<\/ul>\n<p>Chia tohumlar\u0131 bir zamanlar sadece belirli sa\u011fl\u0131k ma\u011fazalar\u0131nda alabilece\u011finiz ni\u015f bir bile\u015fen olarak kabul edildi. Bug\u00fcn, bir s\u00fcper g\u0131da olarak pop\u00fcler hale geldiler, tah\u0131llar ve yo\u011furttan enerji barlar\u0131na ve i\u00e7eceklere kadar hemen hemen her \u015feyde kolayca kullan\u0131labilir ve kullan\u0131l\u0131rlar. Chia tohumlar\u0131 nane ailesine ait olan ve Salvia Hispanica olarak adland\u0131r\u0131lan \u00e7i\u00e7ekli bir bitkiden toplan\u0131r. Kaliteli tohumlar do\u011fal olarak beyaz veya siyah renktedir. FITPASS&#8217;tan Diyetisyen Mehar Rajput&#8217;a g\u00f6re, bu k\u00fc\u00e7\u00fck siyah tohumlar lif, protein, Omega-3 ya\u011f asitleri ve kalp hastal\u0131\u011f\u0131na ve inmeye neden olabilecek istenmeyen ya\u011flar\u0131n depolanmas\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olan di\u011fer \u00e7e\u015fitli makro besinlerle doludur. Lif bak\u0131m\u0131ndan zengin olan chia tohumlar\u0131 yava\u015f\u00e7a emilir, bu da sizi daha uzun s\u00fcre tok tutar ve binge yemeyi \u00f6nler. Filizlenmi\u015f tohumlardaki mucilaginous (sak\u0131z gibi) lif ba\u011f\u0131rsak d\u00fczenlili\u011fini te\u015fvik eder ve kan \u015fekeri seviyelerini dengelemeye yard\u0131mc\u0131 olur. Chia tohumlar\u0131 da do\u011fal olarak gl\u00fctensizdir ve kalsiyum, fosfor ve magnezyum bak\u0131m\u0131ndan zengindir, bu da onlar\u0131 vegan diyet izleyen insanlar i\u00e7in harika bir s\u00fct alternatifi haline getirir.<\/p>\n<p><strong>\u0130\u015fte chia tohumlar\u0131n\u0131 diyetinize dahil etmenin baz\u0131 ilgin\u00e7 yollar\u0131<\/strong><\/p>\n<p><span>DK Publishing&#8217;in \u015eifal\u0131 Yiyecekler kitab\u0131na g\u00f6re, yo\u011furt, tah\u0131l ve kek tariflerine \u0131slat\u0131lm\u0131\u015f tohumlar ekleyebilir veya bir salataya sa\u00e7abilirsiniz. Chia filizleri ayn\u0131 \u015fekilde kullan\u0131labilir veya sa\u011fl\u0131kl\u0131 bir salataya d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilir. Do\u011fal bir kal\u0131nla\u015ft\u0131r\u0131c\u0131 madde olarak \u00e7orbalara veya g\u00fcve\u00e7lere eklemeyi deneyin. Bu tohumlar ayr\u0131ca ekmek, kek ve ev yap\u0131m\u0131 kraker gibi unlu mamullere lezzet ve beslenme ekler<\/span><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2015-10\/chia-seeds_625x350_61444455782.jpg\" alt=\"chia seeds\" \/><sub><em>B\u00fct\u00fcn chia tohumlar\u0131 \u0131slat\u0131labilir ve detoks suyunuza, smoothie&#8217;lerinize, so\u011fuk \u00e7orbalar\u0131n\u0131za ve yo\u011furda eklenebilir<\/em><\/sub><br \/><span>Diyetisyen Mehar&#8217;a g\u00f6re, &#8220;Chia tohumlar\u0131 b\u00fct\u00fcn olarak veya \u00f6\u011f\u00fct\u00fclm\u00fc\u015f olarak yenebilir. B\u00fct\u00fcn chia tohumlar\u0131 smoothies, meyve sular\u0131 veya \u00e7orbalarda kar\u0131\u015ft\u0131r\u0131labilir. Baz\u0131 insanlar tam bu\u011fday ununun i\u00e7ine iyi kar\u0131\u015ft\u0131\u011f\u0131 i\u00e7in toz benzeri dokuyu tercih eder. Hangi formda yerseniz yiyin, chia tohumlar\u0131 besin niteliklerini kaybetmez.&#8221; Sa\u011fl\u0131kl\u0131 faydalar\u0131n\u0131 elde etmek i\u00e7in g\u00fcnl\u00fck olarak 1-2 \u00e7ay ka\u015f\u0131\u011f\u0131 (b\u00fct\u00fcn veya \u00f6\u011f\u00fct\u00fclm\u00fc\u015f) chia tohumu yemesi \u00f6nerilir. \u00d6\u011f\u00fct\u00fclm\u00fc\u015f chia\u00a0<em>tohumlar\u0131, tam<\/em>\u00a0bu\u011fday unu veya biber ve chapattis yapmak i\u00e7in\u00a0<em>besan<\/em>\u00a0gibi unlarla kar\u0131\u015ft\u0131r\u0131labilir. B\u00fct\u00fcn chia tohumlar\u0131 \u0131slat\u0131labilir ve detoks suyunuza, smoothie&#8217;lerinize, so\u011fuk \u00e7orbalar\u0131n\u0131za ve yo\u011furda eklenebilir.<\/span><\/p>\n<p><strong>1. Chia Pudingi<\/strong><\/p>\n<p><span>Pudingler sizin tatl\u0131lar\u0131n\u0131zsa, onlar\u0131 daha sa\u011fl\u0131kl\u0131 hale getirmenin chia tohumu eklemekten daha iyi bir yolu yoktur. Daha kal\u0131n bir doku elde etmek i\u00e7in pudinginize chia tohumlar\u0131 ekleyin. Ard\u0131ndan, s\u00fct, yo\u011furt veya kakao ile kaplan\u0131n. Taze meyveler bile ekleyebilirsiniz. Pudingdeki tohumlar\u0131 sevmiyorsan\u0131z, kremal\u0131 bir k\u0131vam elde etmek i\u00e7in chia tohumlar\u0131n\u0131 di\u011fer malzemelerle kar\u0131\u015ft\u0131rabilirsiniz.<\/span><br \/>\u00a0<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-09\/pudding_625x350_71473330501.jpg\" alt=\"pudding\" \/><\/figure>\n<p><strong>2. Chia Smoothie<\/strong><\/p>\n<p><span>Smoothie yap\u0131n ve besleyici bir b\u00fck\u00fclme vermek i\u00e7in chia tohumlar\u0131 ekleyin. Mango smoothie, muz smoothie veya elmal\u0131 smoothie olsun, daha dolgu yapmak i\u00e7in bir \u00e7orba ka\u015f\u0131\u011f\u0131 chia tohumu ekleyebilirsiniz.<\/span><br \/>\u00a0<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-06\/smoothie_625x350_41466069046.jpg\" alt=\"smoothie\" \/><\/figure>\n<p><strong>3. Keklerde Pi\u015firilir<\/strong><\/p>\n<p><span>Evde pasta m\u0131 yap\u0131yorsun? Biraz chia tohumu at! \u00d6rne\u011fin, muz ve chia \u00e7ay keki m\u00fckemmel bir sa\u011fl\u0131kl\u0131 ak\u015fam at\u0131\u015ft\u0131rmal\u0131\u011f\u0131 sa\u011flar.<\/span><br \/>\u00a0<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-03\/milk-cake_620x330_61488956424.jpg\" alt=\"milk cake\" \/><\/figure>\n<p><strong>4. Yulaf Ezmesinde Chia Tohumlar\u0131<\/strong><\/p>\n<p><span>Sa\u011fl\u0131kl\u0131 bir kahvalt\u0131 tarifi ar\u0131yorsan\u0131z, s\u00fct veya hindistancevizi s\u00fct\u00fc ile bir kase yulaf i\u00e7ine biraz chia tohumu ekleyin.<\/span><br \/>\u00a0<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-09\/oats_625x350_41473456336.jpg\" alt=\"oats\" \/><\/figure>\n<p><strong>5. Yo\u011furtta Chia Tohumlar\u0131<\/strong><\/p>\n<p><span>Chia tohumlar\u0131 bir toping olarak harika. Yo\u011furt kasenize biraz gevrek eklemek istiyorsan\u0131z, bu tohumlardan iki \u00e7ay ka\u015f\u0131\u011f\u0131 serpin.<\/span><br \/>\u00a0<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-04\/yogurt-625_625x350_81460114641.jpg\" alt=\"yogurt 625\" \/><\/figure>\n<p><strong>6. \u00c7aya Eklendi<\/strong><\/p>\n<p><span>Yeme\u011finize ekleme havas\u0131nda de\u011filseniz, bir fincan \u00e7ay\u0131n\u0131zda deneyin. \u00c7ay\u0131 haz\u0131rlarken, bir \u00e7ay ka\u015f\u0131\u011f\u0131 chia tohumu ekleyin ve iyice \u0131slat\u0131lana kadar bir veya iki dakika dinlendirin.<\/span><br \/>\u00a0<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-05\/coffee_650x400_41495715656.jpg\" alt=\"coffee\" \/><\/figure>\n<p><strong>7. Limonatalarda Eklendi<\/strong><\/p>\n<p><span>Limonatal\u0131 chia tohumu mu? Evet, ev yap\u0131m\u0131 limonatan\u0131zdaki chia tohumlar\u0131 i\u00e7ece\u011fe g\u00fczel bir doku katabilir.<\/span><br \/>\u00a0<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-06\/lemonade_625x350_81497268086.jpg\" alt=\"lemonade\" \/><\/figure>\n<p>Bunlar diyetinize chia tohumlar\u0131 eklemenin sadece birka\u00e7 \u00f6rne\u011fidir, bu g\u00fc\u00e7 dolu tohumlar\u0131n t\u00fcm avantajlar\u0131ndan yararlanmak ve elde etmek i\u00e7in daha fazla se\u00e7enek ke\u015ffedebilirsiniz.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Vurgular Chia tohumlar\u0131 bir zamanlar ni\u015f bir bile\u015fen olarak kabul edildi. Kaliteli tohumlar do\u011fal olarak beyaz veya siyah renktedir Bu [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11587,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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