{"id":6343,"date":"2024-07-30T00:00:05","date_gmt":"2024-07-30T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6343"},"modified":"2024-07-30T15:52:07","modified_gmt":"2024-07-30T15:52:07","slug":"7-oatmeal-mistakes-to-avoid","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/7-oatmeal-mistakes-to-avoid\/","title":{"rendered":"KA\u00c7INILMASI GEREKEN 7 YULAF EZMESI HATASI"},"content":{"rendered":"<\/p>\n

Burada, kasenizi yapmak ve kaplamak i\u00e7in sa\u011fl\u0131\u011f\u0131 te\u015fvik eden s\u0131rlar\u0131 a\u00e7\u0131kl\u0131yoruz – \u00e7\u00fcnk\u00fc bu kahvalt\u0131 z\u0131mbas\u0131n\u0131 yanl\u0131\u015f yapman\u0131n yollar\u0131 var.<\/p>\n

Yulaf ezmesi m\u00fckemmel kahvalt\u0131 yeme\u011fidir: H\u0131zl\u0131, basit ve lezzetlidir.<\/p>\n

\"\"<\/figure>\n

Yulaf ezmesi klasik bir kahvalt\u0131d\u0131r. Ve e\u011fer sadece karbonhidrat olan sade ve s\u0131k\u0131c\u0131 bir yemek oldu\u011fu izlenimine kap\u0131ld\u0131ysan\u0131z, bir daha d\u00fc\u015f\u00fcn\u00fcn. Do\u011fru yap\u0131n ve sabah boyunca sizi tok ve memnun tutacak do\u011fru miktarda karbonhidrat, protein ve ya\u011f i\u00e7eren dengeli bir yulaf kasesi alabilirsiniz. Sen de lezzetli yapmak isteyeceksin. Bu yayg\u0131n yanl\u0131\u015flar\u0131 kabul ederek ve kay\u0131tl\u0131 diyetisyenlerin ipu\u00e7lar\u0131n\u0131 izleyerek, sa\u011fl\u0131k ve lezzete \u00f6ncelik verebilirsiniz. \u0130\u015fte bilmeniz gerekenler.<\/p>\n

1. Do\u011fru BoyuttaKi Kaseyi Servis Etmiyorsunuz<\/strong><\/h2>\n
\"\"<\/figure>\n

Bir bardak pi\u015fmi\u015f yulaf ezmesi sa\u011fl\u0131kl\u0131 bir porsiyon boyutudur, diyor\u00a0Jessica Crandall Snyder, RDN, CDCES<\/a>ve Centennial, Colorado’daki Vital RD CEO’su. Bu miktar,\u00a0ABD Tar\u0131m Bakanl\u0131\u011f\u0131’na<\/a>g\u00f6re 154 kalori, 27 gram karbonhidrat ve 4 g lif i\u00e7erecektir.<\/p>\n

Kahvalt\u0131n\u0131n tek par\u00e7as\u0131 da bu olmak zorunda de\u011fil. “Devam edin ve yan tarafta\u00a0yumurta<\/a>\u00a0var veya \u00fczerine meyveler at\u0131n,” diyor, bu da daha fazla dolgu besin maddesi (protein, lif) ve hacim ekleyecek. Bir fincan kasenizde hayal k\u0131r\u0131kl\u0131\u011f\u0131 yaratan bir \u015fekilde c\u0131l\u0131z g\u00f6r\u00fcn\u00fcyorsa, meze kasesi gibi daha k\u00fc\u00e7\u00fck bir kaba d\u00fc\u015f\u00fcrmenin yararl\u0131 olabilece\u011fini s\u00f6yl\u00fcyor.<\/p>\n

2. Sadece Yulaf Yaparken Suya Yap\u0131\u015f\u0131rs\u0131n\u0131z<\/strong><\/h2>\n
\"\"<\/figure>\n

Yulaf ezmesinin su ve yulafla yap\u0131l\u0131rken tad\u0131n\u0131 seviyorsan\u0131z, istedi\u011finiz gibi yapmaya devam edin. Ancak Beslenme ve Diyetetik Akademisi s\u00f6zc\u00fcs\u00fc ve Champagne Nutrition’\u0131n sahibi Seattle merkezli kay\u0131tl\u0131 diyetisyen diyetisyen Ginger Hultin, s\u00fct ve nondairy s\u00fct\u00fc ile deneme yapmaktan korkmay\u0131n diyor.<\/p>\n

Bu s\u0131v\u0131lar kalori ekler: USDA’ya g\u00f6re \u015fekersiz\u00a0badem<\/a>\u00a0s\u00fct\u00fc i\u00e7in bardak ba\u015f\u0131na 37 ve\u00a0soya<\/a>\u00a0veya\u00a0az ya\u011fl\u0131 (%1) i\u00e7in yakla\u015f\u0131k 100 s\u00fct\u00fc.<\/a>\u00a0Se\u00e7iminiz hedefinize ba\u011fl\u0131d\u0131r. Kasenizi daha az kalori i\u00e7in daha kremsi hale getirmeyi hedefliyorsan\u0131z badem s\u00fct\u00fcn\u00fc tercih edin. Protein eklemek istiyorsan\u0131z, soya (bardak ba\u015f\u0131na 6 g) veya az ya\u011fl\u0131 (bardak ba\u015f\u0131na 8 g) deneyin. Bununla birlikte, “herhangi bir s\u00fct veya g\u00fc\u00e7lendirilmi\u015f nondairy s\u00fct\u00fc ekstra mineraller ekleyecektir, bu y\u00fczden besinleri de art\u0131racaks\u0131n\u0131z,” diyor Hultin.<\/p>\n

3. Yan Tarafa Yeterli Protein Eklemiyorsunuz<\/strong><\/h2>\n
\"\"<\/figure>\n

Yemekleri bir araya getiren Snyder, sa\u011fl\u0131kl\u0131 karma\u015f\u0131k karbonhidrat, protein ve \u00fcr\u00fcn kayna\u011f\u0131na sahip oldu\u011fundan emin olur. Ayn\u0131 \u015fey yulaf ezmesi i\u00e7in de ge\u00e7erlidir, ancak kasenizi tam bir yemek olarak d\u00fc\u015f\u00fcnmek kolay oldu\u011fu i\u00e7in daha da \u00f6nemli olabilir. Yulaf sa\u011fl\u0131kl\u0131 karma\u015f\u0131k karbonhidratlar sa\u011flar ve meyve ile kaplamak size \u00fcr\u00fcn (ve daha fazla karbonhidrat) sa\u011flayacakt\u0131r, ancak i\u015fleri yuvarlamak i\u00e7in proteini dahil etmek isteyeceksiniz. (Su ile yap\u0131lan bir bardak pi\u015fmi\u015f yulaf ezmesi\u00a0USDA<\/a>ba\u015f\u0131na 5 g proteine sahiptir.) “Kahvalt\u0131da 15 ila 20 gram protein \u00f6neriyorum. Bu say\u0131ya ula\u015fmak daha fazla tokluk yarat\u0131r, kas k\u00fctlesini ve metabolizmay\u0131 destekler ve kan \u015fekerinizi dengelemeye yard\u0131mc\u0131 olur” diyor.<\/p>\n

Baz\u0131 fikirler: Yulaflar\u0131n\u0131z\u0131 soya, veya protein takviyeli bitki s\u00fctleri ile yap\u0131n. Bir kep\u00e7e protein tozu ekleyin. Snyder’\u0131n ki\u015fisel favorisi\u00a0PB2’de<\/a>kar\u0131\u015ft\u0131r\u0131n; toz f\u0131st\u0131k ezmesi kar\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda g\u00fczelce \u00e7\u00f6z\u00fcl\u00fcr ve 2 yemek ka\u015f\u0131\u011f\u0131 6 g protein ekler.\u00a0F\u0131nd\u0131k,<\/a>f\u0131nd\u0131k tereya\u011f\u0131 ve tohumlar da proteini art\u0131racakt\u0131r. \u00d6rne\u011fin,\u00a0USDA’ya<\/a>g\u00f6re bir ons badem 6 g proteine sahiptir.<\/p>\n

4. Sa\u011fl\u0131ks\u0131z Soslar Kasenizi \u015eeker Bombas\u0131 Yapt\u0131<\/strong><\/h2>\n

Kasenize sinsi ve bariz kaynaklar eklemenin bir sonucu olarak, \u015feker \u00fczerinde a\u015f\u0131r\u0131ya ka\u00e7mak kolayd\u0131r. \u00d6rne\u011fin, aromal\u0131,\u00a0tatland\u0131r\u0131lm\u0131\u015f nondairy s\u00fct<\/a>,\u00a0baz\u0131 f\u0131nd\u0131k tereya\u011f\u0131<\/a>ve\u00a0tatland\u0131r\u0131lm\u0131\u015f kurutulmu\u015f meyve,<\/a>\u00a0USDA’n\u0131n belirtti\u011fi gibi ilave \u015feker i\u00e7erir. Sonra, kahverengi \u015feker, ak\u00e7aa\u011fa\u00e7 \u015furubu veya\u00a0bal<\/a>ilavesi var hepsi \u015fekerdir. Hultin, “Zaten karbonhidrat bak\u0131m\u0131ndan zengin bir kahvalt\u0131ya \u00e7ok fazla \u015feker eklemek, karbonhidrat bak\u0131m\u0131ndan y\u00fcksek, ancak ya\u011f ve protein oran\u0131 d\u00fc\u015f\u00fck oldu\u011fu i\u00e7in dengesizle\u015fmesine neden olabilir” diyor. Eklenen \u015fekeri k\u0131s\u0131tlamak i\u00e7in \u015fekersiz nondairy s\u00fctleri ve \u015fekersiz f\u0131nd\u0131k tereya\u011f\u0131 kulland\u0131\u011f\u0131n\u0131zdan emin olun. Ayr\u0131ca “y\u00fcksek lifli, do\u011fal tatl\u0131l\u0131k” i\u00e7in bir muzun yar\u0131s\u0131n\u0131 p\u00fcre haline getirmek ister. (Orta boy bir muzun yar\u0131s\u0131\u00a0USDA<\/a>ba\u015f\u0131na 1,5 g lif i\u00e7erir. Bu, g\u00fcnl\u00fck de\u011ferinizin yakla\u015f\u0131k y\u00fczde 5’idir.) Snyder, do\u011fal bir tatl\u0131l\u0131k vermek i\u00e7in yulaflar\u0131n\u0131z\u0131 pi\u015firme s\u0131ras\u0131nda veya sonras\u0131nda\u00a0tar\u00e7\u0131n<\/a>\u00a0ve hindistan cevizi serpebilece\u011finizi de s\u00f6yl\u00fcyor. Meyveler gibi taze meyvelerle kaplamak, kasenizi tatland\u0131rman\u0131n ba\u015fka bir yoludur!<\/p>\n

5. Olmak \u0130stemedi\u011finizde Bir Oca\u011f\u0131n Ba\u015f\u0131nda Duruyorsunuz<\/strong><\/h2>\n

Ocakta yulaf kar\u0131\u015ft\u0131rmak yulaf ezmesi yapman\u0131n en geleneksel yolu olabilir, ancak ha\u015flanmalar\u0131 i\u00e7in zaman al\u0131r ve dikkat gerektirir. (\u0130\u011fren\u00e7.) Hultin, \u00e7elik kesilmi\u015f yulaflar\u0131n yap\u0131m\u0131n\u0131n 20 ila 30 dakika s\u00fcrerken, yuvarlanm\u0131\u015f yulaflar\u0131n be\u015f dakikada yap\u0131labilece\u011fini s\u00f6yl\u00fcyor. Ancak bu ho\u015f de\u011filse, yulaf ezmesini ya\u015fam tarz\u0131n\u0131zla daha iyi \u00e7al\u0131\u015facak \u015fekilde yapabilirsiniz. “Daha eller kapal\u0131 bir yakla\u015f\u0131m i\u00e7in her iki yulaf t\u00fcr\u00fcn\u00fc de mikrodalgaya atabilirsiniz, b\u00f6ylece \u00e7oklu g\u00f6rev yapabilirsiniz,” diyor. Ocak veya mikrodalga yulaf ezmesinin besin \u00f6zelliklerini de\u011fi\u015ftirmez. Ba\u015fka bir se\u00e7enek: Yava\u015f bir pi\u015firiciniz veya Instant Pot’unuz varsa, daha b\u00fcy\u00fck bir parti yap\u0131n, hafta boyunca porsiyon yap\u0131n ve yeniden \u0131s\u0131t\u0131n, diyor Hultin. Tekrar kremal\u0131 hale getirmek i\u00e7in bir s\u0131v\u0131 s\u0131\u00e7ramas\u0131 kar\u0131\u015ft\u0131r\u0131n ve bir ka\u015f\u0131k al\u0131n.<\/p>\n

6. Belirli Bir Yulaf T\u00fcr\u00fcn\u00fc Yiyorsun \u00c7\u00fcnk\u00fc Onlar\u0131n ‘Daha Sa\u011fl\u0131kl\u0131’ Oldu\u011funu D\u00fc\u015f\u00fcn\u00fcyorsun<\/h2>\n

\u00c7elik kesimli, eski moda yulaflar ve yuvarlanm\u0131\u015f yulaf: “\u015eok edici, ama asl\u0131nda hepsi ayn\u0131,” diyor Snyder. [Yulaf\u0131n farkl\u0131 \u015fekillerini elde etmek i\u00e7in] \u00fcretim ve i\u015fleme farkl\u0131l\u0131k g\u00f6steriyor, ancak besin de\u011ferleri ayn\u0131.” diyor. Her yulaf ezmesi t\u00fcr\u00fc benzersiz dokular sunar ve baz\u0131lar\u0131n\u0131 di\u011ferlerinden daha keyifli bulacaks\u0131n\u0131z. En \u00e7ok be\u011fendi\u011finiz tipe gidin, \u00e7\u00fcnk\u00fc sa\u011fl\u0131kl\u0131 beslenmek sizi mutlu etmelidir. Tek istisna, \u00f6nceden paketlenmi\u015f anl\u0131k yulaf paketleridir. Bunlar\u0131n \u00e7o\u011fu aromal\u0131 ve ilave \u015feker i\u00e7erir. An\u0131nda tercih ediyorsan\u0131z, d\u00fcz \u00e7e\u015fitlili\u011fi se\u00e7in ve kendiniz gussy yap\u0131n.<\/p>\n

7. Her Zaman S\u0131cak Yulaf Ezmesi Yiyorsun<\/strong><\/h2>\n
\"\"<\/figure>\n

Yulaf ezmesi s\u0131cak bir tah\u0131l olarak bilinir, ancak kuru yulaf, yo\u011furt veya s\u00fct, meyve ve (belki) chia tohumlar\u0131n\u0131 buzdolab\u0131ndaki bir kapta birle\u015ftirdi\u011finizde harika bir \u015fey olur, diyor Snyder. Birka\u00e7 saat sonra (veya bir gecede), yulaf s\u0131v\u0131y\u0131 emer, dolgunla\u015f\u0131r ve tan\u0131d\u0131k bir dokuya yumu\u015far ve “gece yulaf\u0131” olur. Bunlar so\u011fuk yenir. Bunun yarar\u0131, \u00e7ok az haz\u0131rl\u0131k olmas\u0131, bir \u015fey pi\u015firmek zorunda kalmaman\u0131z, \u00e7e\u015fitlilik eklemek i\u00e7in yulaf stilini de\u011fi\u015ftirmesi ve at\u0131\u015ft\u0131rmal\u0131k olarak m\u00fckemmel olmalar\u0131d\u0131r. Snyder, “Bir gecede kahve fincanlar\u0131nda yulaf yapmay\u0131 seviyorum, ki bu da kap\u0131ya do\u011fru gidip gidebiliyordum,” diyor.<\/p>\n

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Burada, kasenizi yapmak ve kaplamak i\u00e7in sa\u011fl\u0131\u011f\u0131 te\u015fvik eden s\u0131rlar\u0131 a\u00e7\u0131kl\u0131yoruz – \u00e7\u00fcnk\u00fc bu kahvalt\u0131 z\u0131mbas\u0131n\u0131 yanl\u0131\u015f yapman\u0131n yollar\u0131 var. […]<\/p>\n","protected":false},"author":2,"featured_media":6344,"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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