{"id":7093,"date":"2024-12-04T00:00:09","date_gmt":"2024-12-04T00:00:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7093"},"modified":"2024-12-04T16:03:25","modified_gmt":"2024-12-04T16:03:25","slug":"5-whole-grains-to-keep-your-family-healthy","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/5-whole-grains-to-keep-your-family-healthy\/","title":{"rendered":"Ailenizi Sa\u011fl\u0131kl\u0131 Tutmak \u0130\u00e7in 5 Tam Tah\u0131l"},"content":{"rendered":"

Bir dahaki sefere al\u0131\u015fveri\u015fe gitti\u011finizde, rafine tah\u0131llar yerine kepekli tah\u0131llar se\u00e7erek ailenizin sa\u011fl\u0131kl\u0131 kalmas\u0131na yard\u0131mc\u0131 olun. Kepekli tah\u0131llar (karabu\u011fday, kahverengi pirin\u00e7, hominy ve yulaf ezmesi gibi) besleyicidir, \u00e7\u00fcnk\u00fc lif bak\u0131m\u0131ndan zengin d\u0131\u015f kepek tabakas\u0131, besin dolu mikrop ve ni\u015fastal\u0131 endosperm i\u00e7erirler. Rafine tah\u0131llar (beyaz ekmek, beyaz makarna ve beyaz pirin\u00e7 gibi) \u00e7o\u011funlukla sadece endosperm i\u00e7erir.<\/p>

In the past, whole grains were thought to provide mostly fiber to promote digestive and heart health, but newer research has revealed that they provide additional vitamins and minerals, plus high levels of antioxidants and other healthy plant-based nutrients. No matter which whole grain you prefer, make sure the ingredient list includes whole grains or that the label reads “100-percent whole grain.”<\/p>

Amaranth<\/h4>
\"\"\/<\/figure>

Glutensiz amaranth tam bir protein olarak kabul edilir, \u00e7\u00fcnk\u00fc di\u011fer tah\u0131llar\u0131n eksik olma e\u011filiminde oldu\u011fu lizin de dahil olmak \u00fczere insanlar\u0131n ihtiya\u00e7 duydu\u011fu oranlarda t\u00fcm esansiyel amino asitleri i\u00e7erir. Ek olarak, demir ve selenyum gibi iyi bir mineral kayna\u011f\u0131d\u0131r. G\u00fcney Amerika’da amaranth minyat\u00fcr patlam\u0131\u015f m\u0131s\u0131r gibi patlar. \u00c7o\u011fu \u00e7ocuk makarnay\u0131 sever ve amaranth kuskus veya orzo yerine kullan\u0131labilir. Kabak ekme\u011fi, havu\u00e7lu kek veya muzlu f\u0131nd\u0131kl\u0131 kek ve krep gibi lezzetli unlu mamuller yapmak i\u00e7in amaranth unu kullan\u0131n.<\/p>

Arpa<\/h4>
\"\"\/<\/figure>

Arpa fiber bir g\u00fc\u00e7 merkezidir. G\u00f6vdeli arpa, incili arpadan daha fazla lif bak\u0131m\u0131ndan zengin kepe\u011fe sahiptir, ancak her ikisi de glikoz emilimini yava\u015flatan beta-glukan \u00e7\u00f6z\u00fcn\u00fcr lif i\u00e7erir ve kan \u015fekeri seviyelerini sabit tutmaya yard\u0131mc\u0131 olur, b\u00f6ylece g\u00fcn boyunca s\u00fcrekli enerji sa\u011flar. Arpa ayr\u0131ca g\u00fc\u00e7l\u00fc bir antioksidan olan selenyum i\u00e7erir. Arpa \u00e7orbalara eklenir veya pilav yapmak i\u00e7in kullan\u0131l\u0131r. S\u0131cak kahvalt\u0131 gevre\u011fi bile yap\u0131labilir. G\u00f6vdeli arpan\u0131n pi\u015firilirken incili arpadan daha fazla zaman alacakt\u0131r, yakla\u015f\u0131k 50 ila 60 dakika.<\/p>

Yulaf<\/h4>
\"\"\/<\/figure>

Yulaf ayr\u0131ca kolesterol\u00fc d\u00fc\u015f\u00fcrebilen ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklemeye yard\u0131mc\u0131 olan beta-glukan lifi i\u00e7erir. Yulaf, laboratuvar \u00e7al\u0131\u015fmalar\u0131nda antioksidan \u00f6zelliklere sahip polifenol bile\u015fiklerine sahiptir. Kahvalt\u0131da as\u0131rl\u0131k favori yulaf ezmesinin yan\u0131 s\u0131ra, k\u00f6fte ve burgerlere ba\u011flay\u0131c\u0131 olarak yulaf eklenebilir. Yulaf ayr\u0131ca yulafl\u0131 kurabiyeler de dahil olmak \u00fczere unlu mamullerde, gevrek ve ufalamalara gevrek bir kaplama olarak ve hatta g\u00fcve\u00e7 yemeklerinde iyi \u00e7al\u0131\u015f\u0131r.<\/p>

Quinoa<\/h4>
\"\"\/<\/figure>

Amaranth gibi, kinoa da uygun porsiyonlarda dokuz esansiyel amino asidin hepsini i\u00e7erir ve gl\u00fctensizdir. Ayr\u0131ca, kinoa m\u00fckemmel bir magnezyum kayna\u011f\u0131 ve iyi bir demir ve folat kayna\u011f\u0131d\u0131r. Ve kinoa yapmak kolayd\u0131r. Gerekli olmasa da, kinoay\u0131 s\u0131v\u0131da kaynatmadan \u00f6nce k\u0131zartmak, sebze suyunda pi\u015firmek gibi lezzeti artt\u0131r\u0131r. Kinoa bir pirin\u00e7 pi\u015firicide de yap\u0131labilir. Pi\u015firmeden \u00f6nce, kinoaya ac\u0131 bir tat verebilecek saponin ad\u0131 verilen bile\u015fikleri \u00e7\u0131karmak i\u00e7in kinoay\u0131 durulamak i\u00e7in ince bir a\u011f s\u00fczgeci kullan\u0131n. Kinoa \u00e7ocuklar i\u00e7in e\u011flencelidir, \u00e7\u00fcnk\u00fc \u00e7i\u011fnendi\u011finde a\u011f\u0131zda patlar ve birka\u00e7 renkte gelir: bej, k\u0131rm\u0131z\u0131, siyah ve hatta mor. Lezzetli bir garnit\u00fcr i\u00e7in kinoay\u0131 fasulye veya f\u0131nd\u0131kla kar\u0131\u015ft\u0131r\u0131n veya salatalara ve k\u0131zartmalara ekleyin.<\/p>

Teff<\/h4>
\"\"\/<\/figure>

Glutensiz teff iyi bir protein kayna\u011f\u0131 olan bir tah\u0131ld\u0131r. Teff \u00f6zellikle tiamin (B vitamini) bak\u0131m\u0131ndan zengindir ve ayr\u0131ca iyi bir lif, demir ve magnezyum kayna\u011f\u0131d\u0131r. Teff taneleri k\u00fc\u00e7\u00fckt\u00fcr ve hafif bir f\u0131nd\u0131k tad\u0131na sahiptir. Etiyopya’da geleneksel yass\u0131 ekmek, injera yapmak i\u00e7in kullan\u0131ld\u0131\u011f\u0131 vazge\u00e7ilmez bir tah\u0131ld\u0131r ve \u015fimdi Amerika Birle\u015fik Devletleri’nin \u00e7e\u015fitli b\u00f6lgelerinde yeti\u015ftirilmektedir. Tah\u0131l\u0131 kremal\u0131 s\u0131cak bir tah\u0131l veya lezzetli bir polenta \u015feklinde pi\u015firin. Ayr\u0131ca bir garnit\u00fcr i\u00e7in sebzelerle teff kar\u0131\u015ft\u0131rabilirsiniz.<\/p> ","protected":false},"excerpt":{"rendered":"

Bir dahaki sefere al\u0131\u015fveri\u015fe gitti\u011finizde, rafine tah\u0131llar yerine kepekli tah\u0131llar se\u00e7erek ailenizin sa\u011fl\u0131kl\u0131 kalmas\u0131na yard\u0131mc\u0131 olun. Kepekli tah\u0131llar (karabu\u011fday, kahverengi […]<\/p>\n","protected":false},"author":2,"featured_media":7094,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[213,19],"tags":[],"class_list":["post-7093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-foods","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/11\/5GrainsToKeepYourFamilyHealthy.jpg","categories_details":[{"id":213,"name":"Foods","count":119,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6748,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7093","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=7093"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7093\/revisions"}],"predecessor-version":[{"id":16843,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7093\/revisions\/16843"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/7094"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=7093"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=7093"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=7093"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}