{"id":12937,"date":"2024-07-01T00:00:01","date_gmt":"2024-07-01T00:00:01","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12937"},"modified":"2024-07-01T16:00:32","modified_gmt":"2024-07-01T16:00:32","slug":"10-foods-that-help-ease-your-arthritis-pain","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-foods-that-help-ease-your-arthritis-pain\/","title":{"rendered":"T\u00dcM ZAMANLARIN EN \u0130YI 21 SA\u011eLIKLI PI\u015eIRME HACK’I"},"content":{"rendered":"<\/p>\n

Bu kolay ipu\u00e7lar\u0131 ve p\u00fcf noktalar\u0131yla yemeklerinizi daha da sa\u011fl\u0131kl\u0131 hale getirin!<\/p>\n

Evde yemek yap\u0131yorsan\u0131z, muhtemelen bir restoran yeme\u011finden \u00f6nemli \u00f6l\u00e7\u00fcde daha sa\u011fl\u0131kl\u0131 bir yemek yap\u0131yorsunuzdur. Evde yemek pi\u015firmek, \u00e7izburger veya makarna gibi doyurucu bir yemek yap\u0131yor olsan\u0131z bile kalorileri azaltman\u0131n en kolay yollar\u0131ndan biridir. Ancak, pi\u015firmenizi daha sa\u011fl\u0131kl\u0131 ve rahat hale getirmenin daha da fazla yolunu ar\u0131yorsan\u0131z, gelecekteki mutfak maceralar\u0131 i\u00e7in akl\u0131n\u0131zda tutabilece\u011finiz birka\u00e7 sa\u011fl\u0131kl\u0131 pi\u015firme hack’i vard\u0131r. \u0130\u015fte favorilerimizden baz\u0131lar\u0131.<\/p>\n

T\u00fcm yeme\u011finizi tek bir tavada kavurun.<\/h2>\n
\"sheet<\/figure>\n

Hafta i\u00e7i yeme\u011fi birlikte yapman\u0131n birka\u00e7 yolu vard\u0131r. K\u0131zartma ve soteleme en pop\u00fcler olanlardan ikisidir, ancak dikkatli olmazsan\u0131z, bu pi\u015firme y\u00f6ntemi yeme\u011fin muhtemelen ihtiya\u00e7 duydu\u011fundan daha fazla ya\u011f eklemenize neden olabilir. Kulland\u0131\u011f\u0131n\u0131z ya\u011f miktar\u0131n\u0131 kontrol etmenin kolay bir yolu, ak\u015fam yeme\u011finizi f\u0131r\u0131nda bir sac tavada kavurmakt\u0131r. Ayr\u0131ca, bu y\u00f6ntemle, t\u00fcm pi\u015firmelerinizi ayn\u0131 anda yapabilir ve daha sonra minimum yemekleri temizleyebilirsiniz. Bu bir kazan-kazan.<\/p>\n

Makarna kavanozuna su ekleyin.<\/h2>\n
\"making<\/figure>\n

Evde kendi marinara sosunuzu yapmak e\u011flenceli olsa da, bir kavanozda sat\u0131n almak hafta i\u00e7i yemekler i\u00e7in \u00e7ok daha kolayd\u0131r – ve bir\u00e7o\u011fu kalorisi olduk\u00e7a d\u00fc\u015f\u00fckt\u00fcr ve harika, b\u00fct\u00fcn malzemelerle doludur. Ama bazen o sos kavanozunu tencerenize d\u00f6kt\u00fc\u011f\u00fcn\u00fczde, hepsi d\u00f6k\u00fclmez. Gerisini elde etmenin kolay bir yolu, k\u00fc\u00e7\u00fck bir su s\u0131\u00e7ramas\u0131 eklemek, kapa\u011f\u0131 kapatmak ve sallamakt\u0131r. O zaman tekrar i\u00e7ine d\u00f6k. Sadece bir s\u0131\u00e7rama daha s\u0131v\u0131 ekleyecek, ama s\u00f6z veriyoruz, fark etmeyeceksiniz bile.<\/p>\n

Ispana\u011f\u0131n\u0131z\u0131 soteleyin.<\/h2>\n
\"sauteed<\/figure>\n

Ispanak \u0131s\u0131ya duyarl\u0131 besinlere sahip olmas\u0131yla bilinir, yani pi\u015firdi\u011finizde sa\u011fl\u0131k yararlar\u0131n\u0131n \u00e7o\u011funu kaybedecektir. Kaynama, \u0131spanaktaki besinler \u00fczerinde en sert etkiye sahip olma e\u011filimindedir. Ispana\u011f\u0131n\u0131zdaki besinlerden en iyi \u015fekilde yararlanmak istiyorsan\u0131z, h\u0131zl\u0131 bir \u015fekilde soteleyin ve s\u0131cakken tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>\n

A\u00e7\u0131k y\u00fczl\u00fc sandvi\u00e7ler yap\u0131n.<\/h2>\n
\"Open<\/figure>\n

Sandvi\u00e7in ekme\u011finin muhtemelen yeme\u011fin en \u00f6nemli y\u00f6n\u00fc oldu\u011funu biliyoruz \u00e7\u00fcnk\u00fc t\u00fcm dolgular\u0131 bir arada tutuyor. Ama bir alt dilim her \u015feyi yeterince tutabildi\u011fine g\u00f6re, neden \u00fcst yar\u0131s\u0131yla u\u011fra\u015fas\u0131n ki? Birka\u00e7 kalori kesebilir ve sadece bir dilim ekme\u011fi k\u0131zart\u0131p en sevdi\u011finiz sandvi\u00e7 sabitlemeleriyle \u00fcst \u00fcste getirebilirsiniz.<\/p>\n

Patates k\u0131zartmas\u0131 pi\u015fir.<\/h2>\n
\"baked<\/figure>\n

Patateslerin en iyi i\u015ftah bast\u0131r\u0131c\u0131lardan biri oldu\u011funu biliyor muydun? Do\u011fruy! Diyetinizde harika bir tokluk kayna\u011f\u0131d\u0131rlar – size verebilece\u011fi say\u0131s\u0131z besinden bahsetmiyorum bile. Ancak, yapt\u0131\u011f\u0131n\u0131z patates k\u0131zartmalar\u0131 ya\u011fa daml\u0131yorsa (ve muhtemelen y\u00fcksek miktarda doymu\u015f ya\u011f), genel olarak v\u00fccudunuz i\u00e7in en iyisi de\u011fildir. Ama bu patates k\u0131zartmas\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131karamayaca\u011f\u0131n anlam\u0131na gelmez! Bunun yerine, patates k\u0131zartmalar\u0131n\u0131 kesin ve f\u0131r\u0131nda biraz ya\u011f, tuz ve karabiber ile kavurun. T\u00fcm fazla ya\u011f ve kalori olmadan tok hissetmenizi sa\u011flayacak \u00e7\u0131t\u0131r bir at\u0131\u015ft\u0131rmal\u0131k veya garnit\u00fcr yiyeceksiniz.<\/p>\n

Sebzelere iki kat\u0131na \u00e7\u0131k.<\/h2>\n
\"Pasta<\/figure>\n

Sa\u011fl\u0131kl\u0131 beslenmek sadece s\u0131k\u0131c\u0131 salatalarla s\u0131k\u0131\u015f\u0131p kald\u0131\u011f\u0131n anlam\u0131na gelmez. Asl\u0131nda makarna, pizza ve hatta burger gibi en sevdi\u011finiz yemeklerden baz\u0131lar\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131karabilirsiniz. \u0130\u015fin p\u00fcf noktas\u0131, yeme\u011fi yuvarlamak i\u00e7in yemeklerinizi bir\u00e7ok dolgu sebze ile e\u015fle\u015ftirmektir. En sevdi\u011finiz sebze soslar\u0131n\u0131 pizza ve burgerlerin \u00fczerine y\u0131\u011f\u0131n. En sevdi\u011finiz kavrulmu\u015f sebzelerle bir porsiyon makarna at\u0131n. Bu sadece yeme\u011finize bir ton besin ve lif eklemekle kalmayacak, ayn\u0131 zamanda tok hissetmenize de yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

Krema bazl\u0131 yemekler i\u00e7in roux yap\u0131n.<\/h2>\n
\"making<\/figure>\n

Krema bazl\u0131 makarna yemekleri sa\u011fl\u0131ks\u0131z bir yemek gibi gelebilir, ancak sadece krema ve tereya\u011f\u0131nda bo\u011fulursan\u0131z. Bunun yerine, hafifletmek i\u00e7in bir roux yaparak kal\u0131n, kremsi bir sos yapabilirsiniz. Bir roux yapmak i\u00e7in tereya\u011f\u0131 eritin ve biraz un serpin, birle\u015fene kadar \u00e7\u0131rp\u0131n, sonra sos k\u0131vam alana kadar yava\u015f\u00e7a normal s\u00fct (krema de\u011fil!) d\u00f6k\u00fcn. Biraz peynir ekle ve voila! M\u00fckemmel krema sosu. Dolu alfredo, tavuk ve k\u00f6fte ve bu Instant Pot tavuk ve pirin\u00e7 \u00e7orbas\u0131 da dahil olmak \u00fczere en sevdi\u011fimiz tariflerden baz\u0131lar\u0131nda roux kullan\u0131yoruz.<\/p>\n

Yemekleri ye\u015filliklerin bir taraf\u0131yla servis edin.<\/h2>\n
\"healthy<\/figure>\n

Porsiyon kontrol\u00fc sa\u011fl\u0131kl\u0131 yemekler pi\u015firmenin anahtar\u0131d\u0131r, ancak en sevdi\u011finiz yemeklerle ziyafet vermeye al\u0131\u015fk\u0131nsan\u0131z bunun zor olabilece\u011fini biliyoruz. Porsiyon kontrol\u00fcn\u00fcn kolay bir yolu, taba\u011f\u0131n\u0131z\u0131n yar\u0131s\u0131n\u0131 ye\u015filliklerin basit bir taraf\u0131yla doldurmakt\u0131r. Bu herhangi bir sebze olabilir, ancak en sevdi\u011fimiz sa\u011fl\u0131kl\u0131 pi\u015firme hack’lerinden biri i\u00e7in yaprakl\u0131 ye\u015filliklerin bir taraf\u0131n\u0131 k\u00fc\u00e7\u00fck bir zeytinya\u011f\u0131, tuz ve karabiber \u00e7iselemesiyle atmakt\u0131r. Taba\u011f\u0131n\u0131n yar\u0131s\u0131n\u0131 ye\u015filliklerle, di\u011fer yar\u0131s\u0131n\u0131 da yeme\u011finle doldur ve voila! \u00c7ok fazla d\u00fc\u015f\u00fcnmenize gerek olmayan kolay porsiyon kontrol\u00fc.<\/p>\n

Chia tohumu ekleyin.<\/h2>\n
\"Pour<\/figure>\n

Chia tohumlar\u0131n\u0131n diyet lifi ile dolu oldu\u011funu biliyor muydunuz? Lif, \u00f6\u011f\u00fcnlerinizde sahip olunacak en iyi besinlerden biridir, \u00e7\u00fcnk\u00fc kilo kayb\u0131na ve otoimm\u00fcn hastal\u0131klar\u0131n uzak olmas\u0131na yard\u0131mc\u0131 olacakt\u0131r. Lifinizi alman\u0131n kolay bir yolu, baz\u0131 \u00f6\u011f\u00fcnlerinize , \u00f6zellikle de kahvalt\u0131l\u0131k yiyeceklere chia tohumlar\u0131 serpmektir. F\u0131st\u0131k ezmesi ile bir dilim tost \u00fczerine serpin, yo\u011furtunuza veya gece yulaf\u0131n\u0131za ekleyin, hatta b\u00fcy\u00fck bir lif takviyesi i\u00e7in kahvalt\u0131da chia tohumu pudingi yap\u0131n.<\/p>\n

Kendi granolan\u0131 yap.<\/h2>\n
\"granola\"<\/figure>\n

Granola sadece ma\u011fazada abs\u00fcrt bir \u015fekilde pahal\u0131 de\u011fil, ayn\u0131 zamanda \u00e7o\u011fu \u00e7anta ilave \u015fekerlerle doludur. Evde sadece kendi granolan\u0131z\u0131 yaparak her ikinizden de tamamen ka\u00e7\u0131nabilirsiniz. Granola a\u00e7\u0131k\u00e7a yo\u011furt i\u00e7in harika bir toping, ancak tatl\u0131 i\u00e7in bir kep\u00e7e dondurma veya kendi ba\u015f\u0131na basit bir at\u0131\u015ft\u0131rmal\u0131k \u00fczerinde bile iyi gidebilir. \u0130\u015fte deneyebilece\u011finiz kolay bir granola tarifi.<\/p>\n

Tam tah\u0131ll\u0131 \u00fcr\u00fcnlerle de\u011fi\u015ftirin.<\/h2>\n
\"whole
Shutterstock<\/figcaption><\/figure>\n

Diyetinize lif alman\u0131n bir ba\u015fka kolay yolu, tipik karbonhidratlar\u0131n\u0131z\u0131 tam tah\u0131ll\u0131 (veya tam bu\u011fdayl\u0131) \u00fcr\u00fcnlerle de\u011fi\u015ftirmektir. En kolay takaslardan baz\u0131lar\u0131 ekmek, \u00e7\u00f6rek, tortilla, kraker, makarna, pizza hamuru ve daha fazlas\u0131n\u0131 i\u00e7erir.<\/p>\n

Kolay bir re\u00e7el i\u00e7in dondurulmu\u015f meyveleri \u0131s\u0131t\u0131n.<\/h2>\n
\"Cooking<\/figure>\n

\u0130yi bir PB&J’i kim sevmez ki? Klasik bir yemektir, ancak dikkatli olmazsan\u0131z, \u015feker say\u0131s\u0131 olduk\u00e7a h\u0131zl\u0131 bir \u015fekilde artabilir. Bunun yerine, bir tencereye 1\/2 bardak \u00e7ilek ekleyin ve meyveler par\u00e7alan\u0131ncaya kadar \u0131s\u0131t\u0131n. Is\u0131t\u0131lm\u0131\u015f meyveleri f\u0131st\u0131k ezmesi ile tost dilimize ekleyin ve orada! Daha sa\u011fl\u0131kl\u0131 bir PB&J. Bu hile yulaf ezmesi, krep veya kek gibi re\u00e7el ile tad\u0131n\u0131 \u00e7\u0131karmak istedi\u011finiz her t\u00fcrl\u00fc yemekle iyi \u00e7al\u0131\u015f\u0131r.<\/p>\n

Yulaf unu ile pi\u015firin.<\/h2>\n
\"oat<\/figure>\n

Yulaf unu besinlerle (lif dahil) dolu\u00a0ve<\/em>\u00a0do\u011fal olarak gl\u00fctensiz oldu\u011fundan, t\u00fcm tariflerinizde un i\u00e7in kolay bir se\u00e7imdir. Bunu yapmak i\u00e7in tek yapman\u0131z gereken yuvarlanm\u0131\u015f kesilmi\u015f yulaflar\u0131 kar\u0131\u015ft\u0131rmak! 1 bardak yulaf unu i\u00e7in 1 1\/4 bardak yulaf\u0131 kar\u0131\u015ft\u0131r\u0131rs\u0131n\u0131z ve ka\u00e7 bardak una ihtiyac\u0131n\u0131z oldu\u011funa ba\u011fl\u0131 olarak birden fazla yulaf kar\u0131\u015ft\u0131r\u0131rs\u0131n\u0131z. En sevdi\u011finiz tariflerden baz\u0131lar\u0131nda deneyin, hatta kabak ekme\u011fi tarifimizi test edin.<\/p>\n

Kolay smoothie’ler i\u00e7in meyve ve lahanay\u0131 dondurun.<\/h2>\n
\"frozen<\/figure>\n

Buzdolab\u0131nda meyveler boz mu oluyor? Tamamen tamamen tamamen kaybolmadan \u00f6nce, daha sonra i\u00e7in dondurun! 1\/2 muz, se\u00e7ti\u011finiz meyvenin 1\/2 fincan\u0131 ve k\u00fc\u00e7\u00fck dondurucu torbalarda 1 bardak lahana toplay\u0131n. Bir smoothie i\u00e7in okurken, bu smoothie paketini 1 bardak badem s\u00fct\u00fc ve 1 \u00e7orba ka\u015f\u0131\u011f\u0131 f\u0131st\u0131k ezmesi veya 1 kep\u00e7e protein tozu ile kar\u0131\u015ft\u0131r\u0131n.<\/p>\n

B\u00fct\u00fcn de\u011fil, dilimlenmi\u015f bademli en iyi salatalar ve yulaf.<\/h2>\n
\"sliced<\/figure>\n

F\u0131nd\u0131k, \u00f6zellikle salatalar ve yulaf gibi her t\u00fcrl\u00fc yemek i\u00e7in harika bir kaplamad\u0131r. Ancak dikkatli olmazsan\u0131z, kaloriler h\u0131zl\u0131 bir \u015fekilde birikebilir. Bunun yerine, bir kap dilimlenmi\u015f badem sat\u0131n al\u0131n. Bir \u00e7orba ka\u015f\u0131\u011f\u0131 dilimlenmi\u015f badem sadece 30 kaloridir, sadece 15 b\u00fct\u00fcn badem 100 kaloriden fazla vurur. Dilimlenmi\u015f badem ile, b\u00fct\u00fcne k\u0131yasla daha fazla gevrek f\u0131rsat\u0131 elde edersiniz. Bir kazan-kazan daha.<\/p>\n

Derileri a\u00e7\u0131k b\u0131rak.<\/h2>\n
\"roasted<\/figure>\n

Why peel potatoes, carrots, or even apples when the skins give you a significant amount of nutrients? Unless the recipe calls you to peel these items, leave them on, and enjoy the health benefits that these natural vegetable skins will give you.<\/p>\n

Microwave garlic for 7 seconds.<\/h2>\n
\"chopping<\/figure>\n

Peeling garlic\u00a0is one of the most inconvenient steps when making a recipe with garlic in it. While you could shake it up in a mason jar, an even faster way to slip those garlic cloves out of the peel is microwaving them. Place the garlic cloves (peels on) in a small bowl, microwave for 7 seconds, and the cloves will slip right out of those peels when you grab them.<\/p>\n

Add a splash of milk to scrambled eggs<\/h2>\n
\"scrambled<\/figure>\n

Fluffy\u00a0scrambled eggs\u00a0are easier to make than you think! However, you don\u2019t need to drown your eggs in cream and cheese to get there. Instead, simply add a splash of milk with two cracked eggs in a bowl. Whisk to combine, then cook on the pan with just a small amount of butter. Continuously stir with a rubber spatula until the eggs are just about cooked, then remove from the pan.<\/p>\n

Thicken sauces with pasta water.<\/h2>\n
\"Starchy<\/figure>\n

If you made a roux that ended up being runnier than you hoped, don\u2019t fret just yet\u2014or add more flour than you need. Instead, use up a bit of the pasta water that your pasta is cooking in. When the pasta boils in a pot, the starch releases into the water, which can easily be used while you cook. Splash a tablespoon (or two) into the pan with your sauce and stir. It will naturally thicken.<\/p>\n

Cook shrimp with shells on.<\/h2>\n
\"cooking<\/figure>\n

The last thing you probably want to eat is dried-out\u00a0shrimp\u2014especially after paying a good price to get them! Instead, buy shrimp with the shells still on them (which are typically cheaper) and cook them in whatever sauce you are making with those shells. The shells help to capture all of that juicy flavor and make an even softer, juicer piece of shrimp.<\/p>\n

Let pancake batter sit for 15 minutes.<\/h2>\n
\"pancake<\/figure>\n

\u00c7o\u011fu krep tarifi, bir mayalama maddesi olan kabartma tozunu koyman\u0131z\u0131 ister. Kabartma tozu, d\u00fcz bir krepe kar\u015f\u0131 kabar\u0131k bir krep yapman\u0131n anahtar hilesidir. Ancak, krep hamurunuzu biraz oturacak \u015fekilde b\u0131rakmazsan\u0131z, hamurunuza kabartma tozunda \u0131slatmak ve kabar\u0131k hale getirmek i\u00e7in yeterli zaman vermez. Bu y\u00fczden hamurunuzu \u00e7\u0131rpt\u0131ktan sonra (ancak \u00e7ok fazla de\u011fil, bu topaklar krep i\u00e7in harika hava cepleri olu\u015fturur!), tavan\u0131z\u0131 ve soslar\u0131n\u0131z\u0131 haz\u0131rlarken 15 dakika bekletin. Bu, daha kabar\u0131k kreplerle, onlardan daha az yemeniz ve \u00e7ok fazla d\u00fcz, kalori yo\u011fun flapjack’e \u015f\u0131martmaman\u0131z muhtemeldir.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Bu kolay ipu\u00e7lar\u0131 ve p\u00fcf noktalar\u0131yla yemeklerinizi daha da sa\u011fl\u0131kl\u0131 hale getirin! Evde yemek yap\u0131yorsan\u0131z, muhtemelen bir restoran yeme\u011finden \u00f6nemli […]<\/p>\n","protected":false},"author":2,"featured_media":12938,"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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