![\"Zerde\u00e7al](\"https:\/\/stylesatlife.com\/wp-content\/uploads\/2020\/02\/turmeric-milk.jpg\")
<\/figure>\n\n\n\nZerde\u00e7al S\u00fct\u00fc Nedir?<\/h3>\n\n\n\n
Zerde\u00e7al s\u00fct\u00fc veya Haldi Doodh, Zerde\u00e7al\u0131 bir bardak \u0131l\u0131k s\u00fcte kar\u0131\u015ft\u0131rarak haz\u0131rlanan lezzetli bir i\u00e7ecektir. Bu, alt\u0131n sar\u0131s\u0131 rengi nedeniyle ‘Alt\u0131n s\u00fct’ olarak da adland\u0131r\u0131l\u0131r. Genellikle, daha iyi bir tat ve ilave sa\u011fl\u0131k yararlar\u0131 i\u00e7in zencefil tozu, kakule, biber tozu vb.<\/p>\n\n\n\n
Zerde\u00e7al S\u00fct\u00fc Beslenme Ger\u00e7ekleri:<\/h3>\n\n\n\n
1 bardak porsiyon ba\u015f\u0131na Zerde\u00e7al S\u00fct\u00fc beslenme profiline bakal\u0131m:<\/p>\n\n\n\n
(Manda s\u00fct\u00fc ile haz\u0131rlanan standart boy servis, ilave tatland\u0131r\u0131c\u0131)<\/p>\n\n\n\n
Toplam Enerji \u2013 255 cal<\/p>\n\n\n\n
- Toplam Karbonhidrat \u2013 15.8gm<\/li>
- Protein \u2013 8.6gm<\/li>
- Fiber \u2013 0 gm<\/li>
- Ya\u011f \u2013 13 gm<\/li>
- Kolesterol \u2013 32 mg<\/li>
- A Vitamini \u2013 DV’nin %7’si<\/li>
- B1 Vitamini (Tiamin) – DV’nin% 10’\u00fc<\/li>
- B2 Vitamini (Riboflavin) – DV’nin% 18’i<\/li>
- B3 Vitamini (Niasin) – DV’nin% 2’si<\/li>
- C vitamini \u2013 DV’nin %5’i<\/li>
- Folik Asit \u2013 DV’nin %6’s\u0131<\/li>
- Kalsiyum \u2013 DV’nin %70’i<\/li>
- Demir \u2013 DV’nin %2’si<\/li>
- Magnezyum \u2013 DV’nin %11’i<\/li>
- Fosfor \u2013 DV’nin %43’\u00fc<\/li>
- Sodyum \u2013 DV’nin %2’si<\/li>
- Potasyum \u2013 DV’nin %4’\u00fc<\/li>
- \u00c7inko \u2013 DV’nin %4’\u00fc<\/li><\/ul>\n\n\n\n
(Not:<\/strong> T\u00fcm % DV de\u011ferleri 2000 kalori diyetine dayanmaktad\u0131r)<\/p>\n\n\n\n
Evde Zerde\u00e7al S\u00fct\u00fc Nas\u0131l Yap\u0131l\u0131r?<\/h3>\n\n\n\n
Evde zerde\u00e7al s\u00fct\u00fc yapmak i\u00e7in farkl\u0131 tarifler vard\u0131r. Temel olan, bir bardak ha\u015flanm\u0131\u015f s\u00fcte bir tutam zerde\u00e7al tozu eklemektir. Ancak, Zerde\u00e7al s\u00fct\u00fcn\u00fcn sa\u011fl\u0131k i\u00e7in t\u00fcm faydalar\u0131ndan yararlanmak istiyorsan\u0131z, bu tarifi denemenizi \u00f6neririz:<\/p>\n\n\n\n
Malzemeler:<\/strong><\/p>\n\n\n\n
- Zerde\u00e7al Tozu \u2013 1\/4 Ka\u015f\u0131k<\/li>
- \u00d6\u011f\u00fct\u00fclm\u00fc\u015f Kakule Tozu \u2013 1\/4 \u00e7ay ka\u015f\u0131\u011f\u0131<\/li>
- KaraBiber Tozu \u2013 1 tutam<\/li>
- Kuru zencefil tozu \u2013 1 tutam<\/li>
- Tamamen baharat kar\u0131\u015f\u0131m\u0131 tozu – 1 tutam (iste\u011fe ba\u011fl\u0131)<\/li>
- Ha\u015flanm\u0131\u015f, Il\u0131k S\u00fct \u2013 1 Bardak<\/li>
- Bal veya \u015eeker \u2013 1 ka\u015f\u0131k (\u0130ste\u011fe ba\u011fl\u0131)<\/li><\/ul>\n\n\n\n
Haz\u0131rl\u0131k:<\/strong><\/p>\n\n\n\n
- K\u00fc\u00e7\u00fck bir kase al\u0131n ve zerde\u00e7al tozu, kakule tozu, kuru zencefil tozu, karabiber tozu ve baharat kar\u0131\u015f\u0131m\u0131 toz kar\u0131\u015ft\u0131r\u0131n.<\/li>
- Biraz \u015feker veya bal ekleyin ve iyice kar\u0131\u015ft\u0131r\u0131n.<\/li>
- \u015eimdi bu kar\u0131\u015f\u0131m\u0131n \u00fczerine \u0131l\u0131k s\u00fct d\u00f6k\u00fcn ve iyice \u00e7\u0131rp\u0131n.<\/li>
- \u0130\u00e7kiyi s\u0131cak servis edin.<\/li><\/ul>\n\n\n\n
Hizmet \u00d6nerisi<\/strong>:<\/p>\n\n\n\n
- \u0130\u00e7kiye daha fazla lezzet katmak i\u00e7in garnit\u00fcr olarak bir safran teli ekleyin.<\/li><\/ul>\n\n\n\n
Zerde\u00e7al S\u00fct\u00fcn\u00fcn Sa\u011fl\u0131k, Sa\u00e7 ve Cilt \u0130\u00e7in Faydalar\u0131:<\/h2>\n\n\n\n
Zerde\u00e7al s\u00fct\u00fc veya Haldi Doodh, bir\u00e7ok rahats\u0131zl\u0131\u011f\u0131 tedavi edebilecek g\u00fc\u00e7l\u00fc bir bile\u015fen olan Zerde\u00e7al’\u0131n iyili\u011fini i\u00e7erir. Ayurveda’da bile, Zerde\u00e7al s\u00fct\u00fc, sisteminizin i\u015fleyi\u015fini etkileyebilecek v\u00fccuttaki doshalar\u0131 dengeleyebildi\u011fi i\u00e7in iyi bir sa\u011fl\u0131k iksiri olarak kabul edilir. \u015eimdi haldi s\u00fct\u00fcn\u00fcn cilt, sa\u00e7 ve sa\u011fl\u0131k i\u00e7in ara\u015ft\u0131rma temelli 12 faydas\u0131na bakal\u0131m.<\/p>\n\n\n\n
![\"haldi](\"https:\/\/stylesatlife.com\/wp-content\/uploads\/2018\/01\/turmeric-milk-benefits.jpg\")
<\/figure>\n\n\n\n1. enflamatuar hastal\u0131klar\u0131 \u00f6nleyin:<\/h4>\n\n\n\n
Gut, artrit ve hatta Kanserler gibi bir\u00e7ok hastal\u0131k, Zerde\u00e7al s\u00fct\u00fc taraf\u0131ndan etkili bir \u015fekilde y\u00f6netilebilen v\u00fccut h\u00fccrelerindeki iltihaptan kaynaklan\u0131r. Zerde\u00e7al, antienflamatuar \u00f6zelliklere sahip oldu\u011fu tespit edilen Curcumin adl\u0131 aktif bir bile\u015fen i\u00e7erir. Bir \u00e7al\u0131\u015fma, Romatoid artriti olan hastalar\u0131n 500mg Curcumin ve normal ila\u00e7lar\u0131n\u0131n bir kombinasyonunu ald\u0131ktan sonra daha az eklem a\u011fr\u0131s\u0131 ve iltihap ya\u015fad\u0131\u011f\u0131n\u0131 g\u00f6stermektedir.<\/p>\n\n\n\n
Bu, do\u011fru miktarda Zerde\u00e7al ile haz\u0131rlanan Zerde\u00e7al s\u00fct\u00fcn\u00fcn v\u00fccuttaki enflamatuar durumlar\u0131n \u00f6nlenmesinde ve y\u00f6netilmesinde kilit rol oynayabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n
2. Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemini G\u00fc\u00e7lendirir:<\/h4>\n\n\n\n
![\"\"\/](\"https:\/\/elitelv.com\/wp-content\/uploads\/2020\/03\/Strengthen-Your-Immune-System.jpg\")
<\/figure>\n\n\n\n\u00c7e\u015fitli \u00e7al\u0131\u015fmalar, Zerde\u00e7al s\u00fct\u00fcnde bulunan Kurkumin’in bir\u00e7ok enfeksiyonu uzak tutmak i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirebilece\u011fini g\u00f6stermektedir. Kurkumin, serbest radikaller ve hastal\u0131\u011fa neden olan mikroplarla sava\u015fabilen antioksidan ve anti-mikrobiyal bir ajand\u0131r.<\/p>\n\n\n\n
D\u00fczenli olarak Zerde\u00e7al s\u00fct\u00fc i\u00e7menin en iyi avantajlar\u0131ndan biri mevsimsel so\u011fuk alg\u0131nl\u0131\u011f\u0131n\u0131 \u00f6nleme, do\u011fal olarak \u00f6ks\u00fcrme yetene\u011fidir. \u015eimdi annenin bu s\u00fct\u00fc neden ya\u011fmurlu ve k\u0131\u015f mevsimlerinde haz\u0131rlay\u0131p haz\u0131rlay\u0131p haz\u0131rlayaca\u011f\u0131n\u0131 biliyorsun!<\/p>\n\n\n\n
3. Solunum Problemlerini Tedavi Eder:<\/h4>\n\n\n\n
![\"\"\/](\"https:\/\/images.medicinenet.com\/images\/article\/main_image\/pulmonologist-respiratory-system.jpg\")
<\/figure>\n\n\n\nZerde\u00e7al s\u00fct\u00fcn\u00fcn sa\u011fl\u0131k i\u00e7in bir\u00e7ok sa\u011fl\u0131k yarar\u0131 aras\u0131nda, nefesle ilgili sorunlar\u0131n \u00f6nlenmesindeki rol s\u00f6ze de\u011fer! Zerde\u00e7al s\u00fct\u00fc so\u011fuk alg\u0131nl\u0131\u011f\u0131, Bron\u015fit ast\u0131m vb. Bir \u00e7al\u0131\u015fma, Zerde\u00e7al’da bulunan Kurkumin’in akci\u011ferleri g\u00fc\u00e7lendirebilece\u011fini ve sigara veya \u00e7evresel fakt\u00f6rlerin neden oldu\u011fu k\u0131lcal damarlardaki iltihab\u0131 azaltabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n
Ayr\u0131ca, zencefil, kakule, biber vb.<\/p>\n\n\n\n
4. Kanser Riskini Azalt\u0131r:<\/h4>\n\n\n\n
Kanserlerin v\u00fccutta b\u00fcy\u00fcmesinin ana nedeni h\u00fccrelerdeki iltihaplanmadan kaynaklanmaktad\u0131r. Zerde\u00e7al s\u00fct\u00fcnde bulunan kurkumin, antienflamatuar ve antioksidan \u00f6zellikleri ile bu olu\u015fumu \u00f6nleme g\u00fcc\u00fcne sahiptir. Bir \u00e7al\u0131\u015fma ayr\u0131ca Curcumin’in v\u00fccutta t\u00fcm\u00f6r b\u00fcy\u00fcmesinin yay\u0131lmas\u0131n\u0131 s\u0131n\u0131rlayarak l\u00f6semi, lenfoma, akci\u011fer kanseri vb.<\/p>\n\n\n\n
5. Sindirimi geli\u015ftirir:<\/h4>\n\n\n\n
![\"\"\/](\"https:\/\/images.lifealth.com\/uploads\/2018\/06\/digestion-1.jpg\")
<\/figure>\n\n\n\nZerde\u00e7al s\u00fct\u00fc, kendinizi rahat hissetmeniz i\u00e7in sindirim s\u00fcrecini h\u0131zland\u0131ran zerde\u00e7al, kakule, Biber, zencefil tozu ve baharatlar gibi bir\u00e7ok bile\u015fen i\u00e7erir. Zerde\u00e7al\u0131n ya\u011f asitlerinin daha h\u0131zl\u0131 par\u00e7alanmas\u0131 i\u00e7in v\u00fccuttaki safra \u00fcretimini art\u0131rarak kab\u0131zl\u0131k, \u015fi\u015fkinlik gibi sindirim bozukluklar\u0131n\u0131 azaltt\u0131\u011f\u0131 bilinmektedir. Bunu zencefil ve di\u011fer ajanlarla birle\u015ftirmek, v\u00fccuttaki istenmeyen at\u0131klar\u0131n giderilmesi i\u00e7in daha iyi ba\u011f\u0131rsak hareketlerini te\u015fvik edebilir.<\/p>\n\n\n\n
6. Kan \u015eekeri Seviyelerini D\u00fc\u015f\u00fcrebilir:<\/h4>\n\n\n\n
Sa\u011fl\u0131k uzmanlar\u0131 zerde\u00e7al i\u00e7menin kan \u015fekeri seviyelerini d\u00fc\u015f\u00fcrmekten fayda sa\u011flayabilece\u011fini belirtmektedir. \u0130\u00e7ecek, kan \u015fekeri seviyelerini d\u00fczenledi\u011fi ve glikoz emilimini yava\u015flatt\u0131\u011f\u0131 bilinen zencefil ve karabiber bile\u015fenleri i\u00e7erir. Ba\u015fka bir \u00e7al\u0131\u015fma, Curcumin’in daha iyi sindirimi destekleyerek ve v\u00fccuttaki glikoz miktarlar\u0131n\u0131 stabilize ederek diyabeti y\u00f6netmede rol oynad\u0131\u011f\u0131n\u0131 g\u00f6stermektedir.<\/p>\n\n\n\n
7. Kemik Yo\u011funlu\u011funu Art\u0131rabilir:<\/h4>\n\n\n\n
![\"\"\/](\"https:\/\/thehealthtalks.com\/wp-content\/uploads\/2019\/08\/Normal-Bone-Density-min.jpg\")
<\/figure>\n\n\n\nZerde\u00e7al s\u00fct\u00fc, iyi miktarda Kalsiyum ve D Vitamini sunan bitki veya hayvansal kaynakl\u0131 s\u00fctle yap\u0131l\u0131r. Bu, haldi s\u00fct\u00fcn\u00fcn hamilelik, menopoz ve hatta ya\u015fl\u0131lar i\u00e7in ba\u015fl\u0131ca kullan\u0131mlar\u0131ndan biridir.<\/p>\n\n\n\n
8. Sa\u011fl\u0131kl\u0131 Sa\u00e7 B\u00fcy\u00fcmesini Te\u015fvik Eder:<\/h4>\n\n\n\n
![\"\"\/](\"https:\/\/www.cossetmoi.com\/wp-content\/uploads\/2019\/07\/Depositphotos_11307119_l-2015-1024x682.jpg\")
<\/figure>\n\n\n\nZerde\u00e7al s\u00fct\u00fc sa\u00e7lar\u0131m\u0131za say\u0131s\u0131z fayda sa\u011flar. Zerde\u00e7al antioksidan ve antienflamatuar \u00f6zellikler sunar Zerde\u00e7al kafa derisi h\u00fccrelerinizi iltihaplanma ve serbest radikal hasar\u0131ndan koruyabilir. Biber ve zencefil gibi di\u011fer bile\u015fenler kafa derisi h\u00fccrelerine daha iyi dola\u015f\u0131m\u0131 te\u015fvik eder ve onlar\u0131 i\u00e7inden g\u00fc\u00e7lendirir. S\u00fctten elde edilen vitamin ve mineraller, sa\u00e7lar\u0131n d\u00fc\u015fme olas\u0131l\u0131\u011f\u0131n\u0131 azaltmas\u0131 i\u00e7in iplik\u00e7iklerinizi besler.<\/p>\n\n\n\n
9. Daha \u0130yi Uyuman\u0131za Yard\u0131mc\u0131 Olur:<\/h4>\n\n\n\n
![\"\"\/](\"https:\/\/cdn.prod.openfit.com\/uploads\/2019\/03\/23162929\/Sleep-Items1-1200x600.jpg\")
<\/figure>\n\n\n\nYatmadan \u00f6nce zerde\u00e7al s\u00fct\u00fc i\u00e7mek Uykusuzlukla m\u00fccadele edenlere fayda sa\u011flayabilir. Bir \u00e7al\u0131\u015fma, Zerde\u00e7al’da bulunan Curcumin’in v\u00fccut \u00fczerinde sakinle\u015ftirici bir etkiye sahip oldu\u011funu ve anti-depresan olarak \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6stermektedir. V\u00fccuttaki stres seviyelerini d\u00fc\u015f\u00fcr\u00fcr ve rahats\u0131z edilmeden bir uyku gecesinin tad\u0131n\u0131 \u00e7\u0131karman\u0131za yard\u0131mc\u0131 olur. Taze ve pozitif bir zihniyetle uyanmak i\u00e7in yatmadan hemen \u00f6nce bir bardak \u0131l\u0131k zerde\u00e7al s\u00fct\u00fc al\u0131n.<\/p>\n\n\n\n
10. A\u011fr\u0131l\u0131 Adet Kramplar\u0131n\u0131 Hafifletir:<\/h4>\n\n\n\n
Her ay a\u011fr\u0131l\u0131 adet kramplar\u0131 ya\u015fayan kad\u0131nlar i\u00e7in Zerde\u00e7al s\u00fct\u00fc harikalar yaratabilir. Bir \u00e7al\u0131\u015fma, zerde\u00e7al\u0131n kaslar \u00fczerinde kramplar\u0131n \u015fiddetini ve a\u011fr\u0131lar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olan antispazmodik etkileri oldu\u011funu g\u00f6stermektedir. Daha iyi faydalar i\u00e7in, bu alt\u0131n s\u00fct\u00fc d\u00f6nemlerin ba\u015flang\u0131c\u0131ndan birka\u00e7 g\u00fcn \u00f6nce i\u00e7meye ba\u015flaman\u0131z \u00f6nerilir.<\/p>\n\n\n\n
11. Cildinizin Parlamas\u0131n\u0131 Sa\u011flar:<\/h4>\n\n\n\n
Her g\u00fcn bir gelin par\u0131lt\u0131s\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131karmak istiyorsan\u0131z, g\u00fcnl\u00fck diyetinize Zerde\u00e7al s\u00fct\u00fc eklemelisiniz. Zerde\u00e7al s\u00fct\u00fcn\u00fcn cilde faydalar\u0131 aras\u0131nda akne, sivilce, egzama, sedef hastal\u0131\u011f\u0131, Liken planus vb. S\u00fct ise temel beslenme ile v\u00fccudunuzu nemlendirir ve besler. Zerde\u00e7al s\u00fct\u00fc i\u00e7menin yan\u0131 s\u0131ra, do\u011fal bir par\u0131lt\u0131 elde etmek i\u00e7in cildinize de uygulayabilirsiniz.<\/p>\n\n\n\n
12. Kilo Kayb\u0131 i\u00e7in Alt\u0131n S\u00fct Faydalar\u0131:<\/h4>\n\n\n\n
Son \u00e7al\u0131\u015fmalar, Zerde\u00e7al’da bulunan Curcumin’in obezite ve kilo y\u00f6netimi ile ba\u015fa \u00e7\u0131kmada yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir. Bir ara\u015ft\u0131rma, 30 g\u00fcn boyunca belirli bir Curcumin dozat\u0131 uygulanan ki\u015filerin v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nda, VK\u0130’de ve kal\u00e7a ve bel \u00e7evresinde \u00f6nemli bir azalma g\u00f6sterdi\u011fini ortaya koymaktad\u0131r.<\/p>\n\n\n\n
Karabiberde bulunan Piperin’in Kurkumin emilimini art\u0131rd\u0131\u011f\u0131 bilinmektedir. Bu nedenle, zerde\u00e7al s\u00fct\u00fcn\u00fcn kilo verme faydalar\u0131n\u0131 h\u0131zland\u0131rmak i\u00e7in bir tutam biber tozu eklenmesi \u00f6nerilir. Ayr\u0131ca, bu i\u00e7ece\u011fi haz\u0131rlamak i\u00e7in tam ya\u011fl\u0131 s\u00fct kullanmaktan ka\u00e7\u0131n\u0131n ve bunun yerine ya\u011fs\u0131z s\u00fct veya vegan s\u00fct i\u00e7in gidin.<\/p>\n\n\n\n
Zerde\u00e7al S\u00fct\u00fc Yan Etkileri:<\/h3>\n\n\n\n
Zerde\u00e7al s\u00fct\u00fc sa\u011fl\u0131\u011f\u0131m\u0131za say\u0131s\u0131z fayda sunsa da, a\u015f\u0131r\u0131 doz size rahats\u0131zl\u0131k verebilir. Zerde\u00e7al s\u00fct\u00fc t\u00fcketmenin olumsuz etkilerinden baz\u0131lar\u0131 \u015funlard\u0131r:<\/p>\n\n\n\n
- Sindirim Problemleri<\/li>
- Kar\u0131n A\u011fr\u0131s\u0131 ve Kramplar\u0131<\/li>
- Mide bulant\u0131s\u0131<\/li>
- Ishal<\/li>
- \u015ei\u015fkin -lik<\/li>
- Alerjik Reaksiyonlar (laktoz hassasiyeti nedeniyle)<\/li>
- Artan kolesterol seviyeleri (tam ya\u011fl\u0131 s\u00fct kullan\u0131l\u0131yorsa)<\/li><\/ul>\n\n\n\n
Sa\u011fl\u0131k, sa\u00e7 ve cilt i\u00e7in bu etkileyici haldi doodh faydalar\u0131n\u0131 \u00f6\u011frendikten sonra, i\u00e7ece\u011fin ‘saf alt\u0131n’ oldu\u011fu konusunda hemfikiriz. Hepsi bu kadar de\u011fil! Do\u011fru \u015fekilde haz\u0131rlarsan\u0131z, s\u00fct\u00fcn tad\u0131 o kadar g\u00fczeldir ki, t\u00fcm g\u00fcn boyunca olmas\u0131n\u0131 istersiniz. K\u0131sacas\u0131, Haldi doodh harika tat ve iyi sa\u011fl\u0131\u011f\u0131n kar\u015f\u0131 konulmaz bir kombinasyonudur!<\/p>\n","protected":false},"excerpt":{"rendered":"
Annenin havas\u0131z bir burnu iyile\u015ftirmek i\u00e7in sana sar\u0131 renkli s\u00fct i\u00e7irttird\u011fi g\u00fcnleri hat\u0131rl\u0131yor musun? S\u00fct\u00fcn neyden yap\u0131ld\u0131\u011f\u0131n\u0131 hi\u00e7 merak ettin […]<\/p>\n","protected":false},"author":2,"featured_media":6725,"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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- \u0130\u00e7kiye daha fazla lezzet katmak i\u00e7in garnit\u00fcr olarak bir safran teli ekleyin.<\/li><\/ul>\n\n\n\n