\u015eef olmay\u0131 hayal eden bir s\u0131\u00e7an\u0131 anlatan Pixarfilminde,\u00a0<\/em>bir yemek ele\u015ftirmeni bir restoran masas\u0131na oturur ve bir ratatouille yeme\u011fi, patl\u0131can, kabak, domates, dolmal\u0131k biber ve baharatlar\u0131n bir kar\u0131\u015f\u0131m\u0131n\u0131 tad\u0131r. \u00c7atal\u0131 dudaklar\u0131na \u00e7arpar \u00e7arpmaz hemen \u00e7ocuklu\u011funa geri d\u00f6ner. Zihninde, annesinin masas\u0131nda oturuyor, kendini patlayan tatlarla dolu bu rahatlat\u0131c\u0131 yemekle dolduruyor ve tabii ki sevgi.<\/p>\n Benim i\u00e7in yulaf ezmesi\u00a0Ratatouille an\u0131 getiriyor.<\/em>\u00a0Ben k\u00fc\u00e7\u00fck bir \u00e7ocukken, babam \u00e7ok erken bir vardiyada \u00e7al\u0131\u015f\u0131rd\u0131. Sabah\u0131n k\u00fc\u00e7\u00fck saatlerinde beni uyand\u0131r\u0131r ve buharl\u0131 bir kase yulaf ezmesiyle masaya ho\u015f geldin derdi. Saatin ne oldu\u011funu hi\u00e7 bilmiyordum ya da umursam\u0131yordum, sadece d\u0131\u015far\u0131s\u0131n\u0131n karanl\u0131k oldu\u011funu ve etraf\u0131mda bir s\u0131cakl\u0131k yeme\u011fi olaca\u011f\u0131n\u0131 biliyordum. Bu g\u00fcne kadar, stresli oldu\u011fumda ya da taba\u011f\u0131mdan sar\u0131lma havas\u0131nda oldu\u011fumda, bir \u015fekilde ho\u015fg\u00f6r\u00fcl\u00fc hisseden bu su\u00e7luluk duymadan yeme\u011fin rahatl\u0131\u011f\u0131na g\u00fcvenebilece\u011fimi biliyorum.<\/p>\n Her g\u00fcn yulaf ezmesi yemiyorsan\u0131z, i\u015fte bu y\u00fczden\u00a0yulaf.<\/em><\/p>\n Yulaf hem \u00e7\u00f6z\u00fcn\u00fcr hem de \u00e7\u00f6z\u00fcnmeyen lif i\u00e7erir. \u00c7\u00f6z\u00fcn\u00fcr lif, kolesterol\u00fc d\u00fc\u015f\u00fcrmeye ve kan \u015fekeri seviyelerini stabilize etmeye yard\u0131mc\u0131 olan viskoz bir jel olu\u015fturur. Yulaftaki \u00e7\u00f6z\u00fcnmeyen lif, kab\u0131zl\u0131\u011f\u0131 frenleyerek ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirerek “hareketli” bir deneyim sa\u011flamaya yard\u0131mc\u0131 olur.<\/p>\n Avenanthramidler olarak bilinen \u00e7e\u015fitli antioksidanlar sadece yulafta bulunur. Avenanthramidlerin anti-enflamatuar ve ka\u015f\u0131nt\u0131 \u00f6nleyici aktivite g\u00f6sterdi\u011fi g\u00f6sterilmi\u015ftir ve koroner kalp hastal\u0131\u011f\u0131na, kolon kanserine ve cilt tahri\u015fine kar\u015f\u0131 ek koruma sa\u011flayabilir. Ayr\u0131ca kan bas\u0131nc\u0131n\u0131 kontrol etmede de rol oynayabilirler.<\/p>\n Bir bardak pi\u015fmi\u015f yulaf ezmesi yakla\u015f\u0131k 150 kalori, d\u00f6rt gram lif (yakla\u015f\u0131k yar\u0131 \u00e7\u00f6z\u00fcn\u00fcr ve yar\u0131 \u00e7\u00f6z\u00fcnmez) ve alt\u0131 gram protein i\u00e7erir. Proteini daha da art\u0131rmak i\u00e7in, yulaf ezmesi yemenin en sevdi\u011fim yolu, i\u00e7ine yerle\u015ftirilmi\u015f bir badem ya\u011f\u0131 girdab\u0131d\u0131r. Bu g\u00fc\u00e7l\u00fc kombinasyon sizi otomat\u0131n o sabah ziyaretinden uzak tutacakt\u0131r.<\/p>\n Besin bak\u0131m\u0131ndan zengin yulaf ezmesi tiamin, magnezyum, fosfor, \u00e7inko, manganez, selenyum ve demir i\u00e7erir.<\/p>\n Yulaf do\u011fal olarak gl\u00fctensizdir, ancak \u00fcr\u00fcnlerinin di\u011fer potansiyel olarak kirletici tah\u0131llarla ayn\u0131 ekipman kullan\u0131larak yap\u0131lmad\u0131\u011f\u0131ndan emin olmak i\u00e7in \u00fcreticilere dan\u0131\u015f\u0131n. (Her zaman sayg\u0131n \u015firketlerden gl\u00fctensiz \u00fcr\u00fcnler sat\u0131n al\u0131n ve g\u0131da etiketlerini dikkatlice okuyun.)<\/p>\n Yulaf sizi daha uzun s\u00fcre tok tutabilir, b\u00f6ylece kilonuzu kontrol etmenize yard\u0131mc\u0131 olabilir. Ne yaz\u0131k ki, karbonhidratlar genellikle birka\u00e7 kilo vermek isteyenler taraf\u0131ndan d\u0131\u015flan\u0131r ve korkulur, ancak kepekli tah\u0131llar a\u00e7l\u0131\u011f\u0131 ezebilir ve ayn\u0131 zamanda karbonhidrat severlerin arzulad\u0131\u011f\u0131 ho\u015f “ahhhh” hissini sa\u011flayabilir. Di\u011fer yiyeceklerde oldu\u011fu gibi, porsiyon boyutlar\u0131na dikkat edin.<\/p>\n Yulaf genellikle kahverengi \u015feker ve tar\u00e7\u0131n veya meyve gibi tatl\u0131 yiyeceklerle e\u015fle\u015ftirilse de, yulaf da m\u00fckemmel bir tuzlu garnit\u00fcr yapar. Yulaf, karabu\u011fday benzeri bir doku sa\u011flar ve m\u00fclayim tatlar\u0131 \u00e7e\u015fitli baharatlar ve baharatlar i\u00e7in bo\u015f bir tuval gibidir. Yulaf ezmesini en sevdi\u011finiz sebzelerle veya d\u00fcn gecenin art\u0131klar\u0131yla birle\u015ftirebilir ve ak\u015fam yeme\u011finde kahvalt\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131karmak i\u00e7in bir yumurta veya peynir serpin.<\/p>\n Rahatlat\u0131c\u0131 an\u0131lar\u0131 geri getiren yiyecekler de\u011ferlidir ve yava\u015f\u00e7a tad\u0131n\u0131 \u00e7\u0131kar\u0131lmal\u0131d\u0131r. Ama benim“Ratatouille<\/em>\u00a0taklit\u00e7ileri” dedi\u011fim \u015fey s\u00f6z konusu oldu\u011funda dikkatli olun – size ge\u00e7mi\u015f bir deneyimi hat\u0131rlatan ancak orijinaline hi\u00e7 benzeyen yiyecekler. \u00d6rne\u011fin, an\u0131nda aromal\u0131 yulaf ezmesi Anne veya baban\u0131n ev yap\u0131m\u0131 yeme\u011fini \u00e7a\u011fr\u0131\u015ft\u0131rabilir, ancak ger\u00e7ekte, 1 gram ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda 10 gramdan fazla \u015fekere sahip olabilir. Az veya hi\u00e7 \u015feker eklenmemi\u015f markalar\u0131 se\u00e7erek yulaf ezmesinizin sa\u011fl\u0131kl\u0131 oldu\u011fundan emin olun ve lezzet i\u00e7in kendi soslar\u0131n\u0131z\u0131 ekleyin. G\u00fcvenli tarafta kalmak i\u00e7in, i\u00e7erik listelerinde yaln\u0131zca yulaf listeleyen markalar\u0131 aray\u0131n.<\/p>\n \n","protected":false},"excerpt":{"rendered":" Rahatlat\u0131c\u0131 bir kase yulaf ezmesi lezzetli oldu\u011fu kadar besleyicidir. \u0130\u015fte bu y\u00fczden g\u00fcnl\u00fck kahvalt\u0131n\u0131z yapmal\u0131s\u0131n\u0131z. Yulaf ezmesi, bir \u015fekilde ho\u015fg\u00f6r\u00fcl\u00fc […]<\/p>\n","protected":false},"author":2,"featured_media":6328,"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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Ezmesinin Faydalar\u0131 Olan Bir Kahvalt\u0131 Olmas\u0131n\u0131n 7 Nedeni<\/h2>\n
1. Yulaf Kolesterol\u00fc D\u00fc\u015f\u00fcrebilir, Kan \u015eekerlerini Dengeleyebilir ve ‘Gitmenize’ Yard\u0131mc\u0131 Olabilir<\/h2>\n
![\"\"](\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/71925-Oatmeal_Diabetes-732x549-Thumbnail.jpg?w=756&h=567\")
<\/figure>\n2. Yulaf Kalbinizi ve Kolonunuzu Koruyabilir<\/h2>\n
![\"\"](\"https:\/\/i.pinimg.com\/originals\/a6\/08\/70\/a60870062a3ba2b8112cb2b23ab4cf9c.jpg\")
<\/figure>\n3. Yulaf Kolay, Dengeli Bir Kahvalt\u0131 Yap\u0131n<\/h2>\n
![\"\"](\"https:\/\/feelgoodfoodie.net\/wp-content\/uploads\/2019\/01\/How-to-Make-Oatmeal-10.jpg\")
<\/figure>\n4. Yulaf \u00d6nemli Vitamin ve Mineraller Sa\u011flar<\/h2>\n
![\"\"](\"https:\/\/www.verywellfit.com\/thmb\/4WsSjG56Eb-gJU6Zt2tb5sqznEc=\/500x350\/filters:no_upscale():max_bytes(150000):strip_icc()\/oatmeal_annotated2-67e134caf0db420f98386173937969c9.jpg\")
<\/figure>\n5. Yulaf Glutensizdir<\/h2>\n
![\"\"](\"https:\/\/cdn.healthxp.in\/wp-content\/uploads\/2019\/06\/True-Elements-Rolled-Oats-Gluten-Free-1000gm3.jpg\")
<\/figure>\n6. Yulaf Kilonuzu Kontrol Etmenize Yard\u0131mc\u0131 Olabilir<\/h2>\n
![\"\"](\"https:\/\/cdn.cdnparenting.com\/articles\/2019\/01\/07191607\/750756784-H.jpg\")
<\/figure>\n![\"\"](\"https:\/\/i2-prod.chroniclelive.co.uk\/incoming\/article14131777.ece\/ALTERNATES\/s1200c\/Woman-stepping-on-bathroom-scales1.jpg\")
<\/figure>\n7. Yulaf da Tuzlu Olabilir<\/h2>\n
![\"\"](\"https:\/\/www.macheesmo.com\/wp-content\/uploads\/2015\/12\/bacon-cheddar-savory-oatmeal.jpg\")
<\/figure>\n![\"\"](\"https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?q=85&c=sc&poi=face&w=750&h=393&url=https%3A%2F%2Fassets.marthastewart.com%2Fstyles%2Fwmax-750%2Fd30%2Fmed106243_1010_hea_oatmeal_egg%2Fmed106243_1010_hea_oatmeal_egg_vert_0_horiz.jpg%3Fitok%3Dx_C_4lyK\")
<\/figure>\n