[vc_row][vc_column][vc_column_text]Sebze ve meyveler topraktan ayr\u0131ld\u0131\u011f\u0131 an besin de\u011ferini kaybetmeye ba\u015flar. Sofram\u0131za gelene kadar devam eden s\u00fcrece biz de fark\u0131nda olmad\u0131\u011f\u0131m\u0131z baz\u0131 al\u0131\u015fkanl\u0131klarla katk\u0131 sa\u011flar\u0131z. Fakat hem bu al\u0131\u015fkanl\u0131klar\u0131n fark\u0131na vararak yeni y\u00f6ntemler geli\u015ftirmek, hem de yiyeceklerin besin de\u011ferlerinden olabilecek en \u00fcst seviyede faydalanmak baz\u0131 y\u00f6nleriyle bizim elimizde. Nas\u0131l m\u0131?[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”1#” title_font_size=”13″][vc_single_image image=”18202″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Bir\u00e7o\u011fumuzun al\u0131\u015fkanl\u0131\u011f\u0131 sebzeleri soyduktan, ay\u0131klad\u0131ktan hatta par\u00e7alara b\u00f6ld\u00fckten sonra y\u0131kama \u015feklindedir. Oysa do\u011franm\u0131\u015f sebzeler suyla bulu\u015ftu\u011funda vitamin kayb\u0131na u\u011fruyorlar. Uzmanlar taraf\u0131ndan \u00f6nerilen s\u0131ralama y\u0131kamak, gerekiyorsa soymak ve do\u011framakt\u0131r. S\u00f6z konusu olan k\u00f6kl\u00fc sebzeler ise do\u011fru olan \u00f6nce k\u00f6klerini kesmek, sonra y\u0131kamak ve do\u011framak \u015feklindedir. Bu uygulamalar\u0131n meyvelerin bir\u00e7o\u011fu i\u00e7in ge\u00e7erli oldu\u011funu da ekleyelim.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”2#” title_font_size=”13″][vc_single_image image=”18203″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Oksijen, \u0131s\u0131 ve \u0131\u015f\u0131kla bulu\u015fan y\u00fczey ne kadar fazla olursa vitamin kayb\u0131 da o oranda fazlala\u015fmakta. Yani siz kestik\u00e7e, kesilen y\u00fczeyler havayla temas ederek de\u011fer kaybetmekte. Sebzeleri b\u00fcy\u00fck par\u00e7alara b\u00f6lmek bu bulu\u015fma oran\u0131n\u0131 k\u0131s\u0131tl\u0131 tutaca\u011f\u0131 i\u00e7in olduk\u00e7a etkili bir y\u00f6ntem. B\u0131\u00e7ak gibi kesici aletlerle ince ince kesilen sebzelerin yap\u0131s\u0131n\u0131n bozuldu\u011fu da uzmanlar taraf\u0131ndan ifade ediliyor, bu nedenle s\u00f6z\u00fcn\u00fc etti\u011fimiz b\u00fcy\u00fck par\u00e7alara b\u00f6lme i\u015flemini m\u00fcmk\u00fcn oldu\u011funca el ile yapmak faydal\u0131 olacakt\u0131r.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”3#” title_font_size=”13″][vc_single_image image=”18204″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Elma ve patates kabu\u011funun y\u00fcksek oranda lif i\u00e7ermesi gibi, pek \u00e7ok besin de vitamin ve minerallerin b\u00fcy\u00fck k\u0131sm\u0131n\u0131 kabu\u011funda bulunduruyor. Bu nedenle yenebilen t\u00fcrdeki sebze ve meyveleri soymamak ama illaki gerekiyorsa olabildi\u011fince ince soymak v\u00fccudumuza giren vitamin ve mineral oran\u0131n\u0131 art\u0131racakt\u0131r. Bunun i\u00e7in en iyi y\u00f6ntem, soyma i\u015flemi i\u00e7in b\u0131\u00e7ak yerine soyma aparat\u0131 kullanmakt\u0131r. B\u00f6ylece mutfak i\u015flerinde yetkin olmayanlar bile kabuklar\u0131 incecik soyabilir.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”4#” title_font_size=”13″][vc_single_image image=”18205″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Her yeme\u011fin daha do\u011frusu her sebzenin k\u0131vam\u0131na gelmesi i\u00e7in bir pi\u015firme s\u00fcresi var. \u00d6rne\u011fin \u0131spanak, kabak gibi sebzeler i\u00e7in 10 dakika yeterli iken fasulye i\u00e7in 20 dakika gerekebiliyor. Fakat gere\u011finden fazla \u0131s\u0131ya maruz b\u0131rakmak B ve C vitamini gibi de\u011ferleri kolayl\u0131kla kayba u\u011frat\u0131yor. Yeme\u011finizin pi\u015fme s\u00fcresini k\u0131sa tutmal\u0131s\u0131n\u0131z diyerek size bir de \u00f6neride bulunal\u0131m: Kapa\u011f\u0131 a\u00e7\u0131k pi\u015fen yemek, buhar\u0131 d\u0131\u015far\u0131 salaca\u011f\u0131 i\u00e7in her zaman daha fazla \u0131s\u0131ya ihtiya\u00e7 duyar, yeme\u011finiz pi\u015ferken kapa\u011f\u0131n\u0131 kapal\u0131 tutun ki buhar i\u00e7eride kalarak s\u00fcrenin k\u0131salmas\u0131na yard\u0131mc\u0131 olsun.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”5#” title_font_size=”13″][vc_single_image image=”18206″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Sebzeler ha\u015flan\u0131rken suyuna sal\u0131nan vitamin ve mineralleri kaybetmek istemiyor ama \u201cbu suyu ha\u015flad\u0131\u011f\u0131m sebze ile servis etmem de m\u00fcmk\u00fcn de\u011fil\u201d diyorsan\u0131z o zaman bu vitaminli suyu salata ya da \u00e7orbalar\u0131n\u0131zda sos olarak kullanabilirsiniz. Ve bu durumu g\u00f6z \u00f6n\u00fcnde bulundurarak daha en ba\u015f\u0131nda yeme\u011finizin suyunu bol tutmay\u0131p ha\u015flayaca\u011f\u0131n\u0131z sebzenin \u00fcst\u00fcn\u00fc \u00f6rtecek miktarda ayarlarsan\u0131z, besinin t\u00fcm vitaminini suya b\u0131rakmas\u0131n\u0131 engellersiniz. Hatta \u0131spanak, semizotu gibi sebzelere ekstra su eklemeyerek kendi suyunu salmas\u0131na ve o suda pi\u015fmesine izin vermelisiniz.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”6#” title_font_size=”13″][vc_single_image image=”18207″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Besinleri gere\u011finden fazla pi\u015firmenin vitamin kayb\u0131na neden olaca\u011f\u0131n\u0131 s\u00f6ylemi\u015ftik. Bununla birlikte pi\u015firme s\u00fcreci \u0131spanak gibi sebzelerde ba\u011fl\u0131 bulunan kalsiyumun sal\u0131nmas\u0131n\u0131 sa\u011flar, v\u00fccudumuz bu yemeklerden daha fazla mineral absorbe eder. B\u00f6ylece demir ve magnezyum al\u0131m\u0131m\u0131z artar. Tabii s\u00f6yledi\u011fimiz b\u00fct\u00fcn sebzeler i\u00e7in ge\u00e7erli de\u011fildir, \u00f6rne\u011fin kansere kar\u015f\u0131 g\u00fc\u00e7lendirici oldu\u011fu bilinen brokoli, beyaz lahana, karnabahar gibi turpgillerin, etkisini g\u00f6sterebilmesi i\u00e7in m\u00fcmk\u00fcnse \u00e7i\u011f yenmesi, fakat \u015fi\u015fkinlik yapaca\u011f\u0131 endi\u015fesi ta\u015f\u0131n\u0131yorsa hi\u00e7 olmazsa buharda pi\u015firilmesi tavsiye ediliyor.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”7#” title_font_size=”13″][vc_single_image image=”18208″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Baz\u0131 besinlerde fazlas\u0131yla bulunan demir minerali o besini yemi\u015f olsak bile sindiremedi\u011fimiz i\u00e7in bir i\u015fe yaramaz. Oysa \u0131spanak ya da karalahana, bal\u0131k veya k\u0131rm\u0131z\u0131 et gibi bol miktarda demir bar\u0131nd\u0131ran yiyecekleri limon gibi C vitamini i\u00e7eren besinlerle bir araya getirdi\u011finizde birbirleri ile reaksiyona girmelerini ve v\u00fccudunuzun demir mineralinden daha fazla faydalanmas\u0131n\u0131 sa\u011flars\u0131n\u0131z. Ayr\u0131ca ye\u015filbiber, maydanoz gibi ye\u015fillikler de C vitamini kayna\u011f\u0131 oldu\u011fu i\u00e7in sayd\u0131\u011f\u0131m\u0131z ve sayamad\u0131\u011f\u0131m\u0131z demir zengini yiyeceklere hem fazlas\u0131yla lezzet hem de de\u011fer katar.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”8#” title_font_size=”13″][vc_single_image image=”18209″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Yaz\u0131n\u0131n en ba\u015f\u0131nda, sebze ve meyvelerin topraktan s\u00f6k\u00fcl\u00fcp dal\u0131ndan kopar\u0131ld\u0131klar\u0131 an besin de\u011ferlerini kaybetmeye ba\u015flad\u0131\u011f\u0131n\u0131 s\u00f6ylemi\u015ftik. Dolay\u0131s\u0131yla \u00e7i\u011f olarak ya da pi\u015firerek yemek istedi\u011finiz besinler mutfa\u011f\u0131n\u0131za girdi\u011finde onlar\u0131 belli ko\u015fullarda muhafaza etmeli ve m\u00fcmk\u00fcn oldu\u011funca \u00e7abuk t\u00fcketmelisiniz. Soydu\u011funuz, do\u011frad\u0131\u011f\u0131n\u0131z sebze ve meyveleri bir an \u00f6nce yemeli, pi\u015firdi\u011finiz ya da daha sonra pi\u015firece\u011finiz sebzeleri buzdolab\u0131nda 4.5 \u00b0C\u2019nin \u00fcst\u00fcne \u00e7\u0131kmayan bir \u0131s\u0131da saklamay\u0131 ihmal etmemelisiniz.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"
Sebze ve meyveler topraktan ayr\u0131ld\u0131\u011f\u0131 an besin de\u011ferini kaybetmeye ba\u015flar. Sofram\u0131za gelene kadar devam eden s\u00fcrece biz de fark\u0131nda olmad\u0131\u011f\u0131m\u0131z baz\u0131 al\u0131\u015fkanl\u0131klarla katk\u0131 sa\u011flar\u0131z. Fakat hem bu al\u0131\u015fkanl\u0131klar\u0131n fark\u0131na vararak yeni y\u00f6ntemler geli\u015ftirmek, hem de yiyeceklerin besin de\u011ferlerinden olabilecek en \u00fcst seviyede faydalanmak baz\u0131 y\u00f6nleriyle bizim elimizde. Nas\u0131l m\u0131? <\/p>\n","protected":false},"author":1,"featured_media":18201,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[4574,40,41],"class_list":["post-18200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yemek-beslenme","tag-besin-degeri","tag-meyve","tag-sebze"],"_links":{"self":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts\/18200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18200"}],"version-history":[{"count":0,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts\/18200\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/media\/18201"}],"wp:attachment":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}