[vc_row][vc_column][vc_column_text]Sindirim sistemine faydalar\u0131 saymakla bitmeyen fasulye hem taze hem kuru formuyla sofralar\u0131m\u0131zda s\u0131k\u00e7a yer bulan olduk\u00e7a sa\u011fl\u0131kl\u0131 bir besin. \u00dclkemizde de kolayl\u0131kla \u00fcretilen fasulyenin ana vatan\u0131 cinsine g\u00f6re de\u011fi\u015fse de genetik \u00e7al\u0131\u015fmalar Orta ve G\u00fcney Amerika b\u00f6lgelerinden d\u00fcnyaya yay\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6stermektedir. Baklagiller familyas\u0131na ait, g\u00fc\u00e7l\u00fc antioksidan kayna\u011f\u0131 olan fasulyenin kanserli h\u00fccreleri onarmada da faydalar\u0131 biliniyor. \u0130\u00e7eri\u011findeki K vitamini v\u00fccudumuzu kansere kar\u015f\u0131 korurken, beyin ve sinir sistemine etkisiyle bili\u015fsel i\u015flevlere de katk\u0131 sa\u011fl\u0131yor. Folat ve folik asit bak\u0131m\u0131ndan da olduk\u00e7a zengin olan bu s\u00fcper besinin kemikleri g\u00fc\u00e7lendirmesi ve protein zenginli\u011fi gibi faydalar\u0131 sebebiyle haftada en az iki \u00f6\u011f\u00fcn t\u00fcketilmesi tavsiye ediliyor. Yaz\u0131m\u0131zda s\u0131k\u00e7a kullan\u0131lan fasulye \u00e7e\u015fitlerini ve bu fasulyelerle haz\u0131rlayabilece\u011finiz pratik tarifleri okuyabilirsiniz.[\/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=”25724″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Yaz aylar\u0131nda t\u00fcketilen taze fasulye, hen\u00fcz ye\u015filken dal\u0131ndan toplanarak elde edilir ve bu durumda toplananlara \u201c\u00c7al\u0131\u201d ya da \u201cBoncuk\u201d fasulye denir. \u00c7al\u0131 fasulyesi daha uzun ve yass\u0131 olurken, boncuk fasulyenin i\u00e7indeki taneler daha iri olur ve her ikisi de tanelerini \u00e7\u0131karmadan ye\u015fil kabu\u011fuyla t\u00fcketilebilir. \u00c7al\u0131 fasulyesi ayr\u0131ca konserve i\u00e7in de uygundur. Taze fasulye ile haz\u0131rlayabilece\u011finiz pratik tarifimiz i\u00e7in fasulyenin varsa \u00f6nce kenarlar\u0131ndaki k\u0131l\u00e7\u0131klar ay\u0131klanmal\u0131d\u0131r. Ay\u0131klad\u0131ktan sonra dikine olacak \u015fekilde ikiye kesilen fasulyeler zeytinya\u011f\u0131 ile kar\u0131\u015ft\u0131r\u0131larak 180 derece \u0131s\u0131t\u0131lm\u0131\u015f f\u0131r\u0131nda \u00fczeri k\u0131zarana kadar ortalama 15 dakika pi\u015firilir. Derin bir kapta sar\u0131msak, d\u00f6rt be\u015f adet ufak par\u00e7alara b\u00f6l\u00fcnm\u00fc\u015f ceviz ve ezilmi\u015f sar\u0131msak haz\u0131rlan\u0131r. Yar\u0131m \u00e7ay barda\u011f\u0131 zeytinya\u011f\u0131 tavada k\u0131zd\u0131r\u0131ld\u0131ktan sonra derin kaptaki malzemelerin \u00fczerine eklenir. F\u0131r\u0131ndan \u00e7\u0131kan fasulyelerin \u00fczerine arzu edilen miktarda yo\u011furt, yo\u011furdun \u00fczerine de zeytinya\u011fl\u0131 kar\u0131\u015f\u0131m ekledikten sonra servis edebilirsiniz. Bu tarifi meze olarak da t\u00fcketebilirsiniz.[\/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=”25725″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Lif ve protein a\u00e7\u0131s\u0131ndan olduk\u00e7a zengin olan kuru fasulye; B6, demir, potasyum, selenyum, folat ve tiamin kayna\u011f\u0131d\u0131r. Pi\u015firmeden \u00f6nce bir s\u00fcre suda bekletilen kuru fasulyenin midede gaz yapan \u015feker i\u00e7eri\u011fi de azalmaktad\u0131r. Kabu\u011fundan taneleri ayr\u0131larak elde edilen kuru fasulyenin bir\u00e7ok t\u00fcr\u00fc bulunur. D\u00fczenli t\u00fcketildi\u011finde sindirim sistemini g\u00fc\u00e7lendiren, kemik yap\u0131s\u0131n\u0131 geli\u015ftiren fasulyenin pek de al\u0131\u015f\u0131k olmad\u0131\u011f\u0131m\u0131z tatl\u0131 tarifini denemek isterseniz gerekli olan malzemeler \u015f\u00f6yle: Bir su barda\u011f\u0131 ha\u015flanm\u0131\u015f kuru fasulye, bir yumurta, bir \u00e7ay barda\u011f\u0131 s\u00fct, iki adet olgun muz, iki yemek ka\u015f\u0131\u011f\u0131 tereya\u011f\u0131 ya da Hindistan cevizi ya\u011f\u0131, yar\u0131m su barda\u011f\u0131 bitter \u00e7ikolata ve bir paket kabartma tozu\u2026 Muzu ve ha\u015flanan kuru fasulyeleri rondodan ge\u00e7irdikten sonra derin bir kab\u0131n i\u00e7ine yumurta, s\u00fct ve rondodan ge\u00e7irilen malzemeler eklenir; ya\u011f, \u00e7ikolata ve kabartma tozu ilave edilir ve g\u00fczelce kar\u0131\u015ft\u0131r\u0131l\u0131r. 180 derece \u0131s\u0131t\u0131lm\u0131\u015f f\u0131r\u0131nda ortalama yar\u0131m saat pi\u015firilmesinin ard\u0131ndan \u00fczerine dondurma ya da \u00e7ikolatal\u0131 sos ekleyerek servis edebilirsiniz.[\/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=”25726″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Pop\u00fclaritesi son g\u00fcnlerde giderek artan ma\u015f fasulyesinin ana vatan\u0131 Hindistan\u2019d\u0131r ve \u00e7o\u011funlukla Asya \u00fclkelerinde yeti\u015fmektedir. Y\u00fcksek oranda demir, lif, protein, potasyum, magnezyum, manganez ve fosfor i\u00e7eren ma\u015f fasulyesinin di\u011fer fasulye t\u00fcrlerinden en \u00f6nemli fark\u0131 gaz yapmamas\u0131d\u0131r. Kas sa\u011fl\u0131\u011f\u0131 i\u00e7in de olduk\u00e7a faydal\u0131 olan ma\u015f fasulyesi ayn\u0131 zamanda iyi bir folat kayna\u011f\u0131d\u0131r. Antioksidan ve antiaging \u00f6zelli\u011fi ile dikkat \u00e7eken ma\u015f fasulyesini \u00e7imlendirerek salatalarda kullanmak da m\u00fcmk\u00fcn. Reng\u00e2renk ve olduk\u00e7a faydal\u0131 bir ma\u015f fasulyesi salatas\u0131 i\u00e7in gerekli malzemeler: Bir \u00e7ay barda\u011f\u0131 ha\u015flanm\u0131\u015f ma\u015f fasulyesi, bir \u00e7ay barda\u011f\u0131 ha\u015flanm\u0131\u015f m\u0131s\u0131r, her biri bir adet olacak \u015fekilde domates, k\u0131rm\u0131z\u0131 so\u011fan, havu\u00e7, limon ve bir tatl\u0131 ka\u015f\u0131\u011f\u0131 nar ek\u015fisi, yar\u0131m \u00e7ay barda\u011f\u0131 zeytinya\u011f\u0131, dereotu, maydanoz ve arzuya g\u00f6re baharatlar\u2026 T\u00fcm malzemeleri m\u00fcmk\u00fcn oldu\u011funca incecik do\u011fray\u0131p, kar\u0131\u015ft\u0131r\u0131p, soslaman\u0131z yeterli olacakt\u0131r. Dilerseniz ceviz de ekleyebilirsiniz.[\/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=”25727″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Farkl\u0131 dillerde \u201cBorlotti\u201d ya da \u201cRoma\u201d fasulyesi olarak ge\u00e7en barbunya fasulyesi; A, B5, B9 ve C vitamini i\u00e7ermektedir. Kalsiyum, demir ve magnezyum mineralleri a\u00e7\u0131s\u0131ndan da olduk\u00e7a zengin olan barbunya, protein a\u00e7\u0131s\u0131ndan neredeyse k\u0131rm\u0131z\u0131 et ile yar\u0131\u015fmaktad\u0131r. Lifli yap\u0131s\u0131yla tok tutan, kan \u015fekerini d\u00fc\u015f\u00fcren, b\u00f6breklerdeki kum ve ta\u015f\u0131n d\u00f6k\u00fclmesinde etkili olan barbunyan\u0131n kalp sa\u011fl\u0131\u011f\u0131na faydalar\u0131 saymakla bitmez. Cilt bariyerini g\u00fc\u00e7lendiren yap\u0131s\u0131 nedeniyle cildi yumu\u015fat\u0131r ve gen\u00e7le\u015ftirir. T\u00fcrk mutfa\u011f\u0131nda s\u0131k\u00e7a yer alan barbunyan\u0131n pek de al\u0131\u015f\u0131k olmad\u0131\u011f\u0131m\u0131z barbunya k\u00f6ftesi tarifi i\u00e7in, iyice ha\u015flanm\u0131\u015f barbunya, so\u011fan, galeta unu, yumurta ve maydanoz yeterli olacakt\u0131r. P\u00fcre h\u00e2line getirilen barbunyaya arzu edilen baharatlarla birlikte di\u011fer malzemeler eklenir ve iyice yo\u011frulur. Buzdolab\u0131nda en az bir saat dinlendirdikten sonra galeta ununa bulanarak k\u0131zg\u0131n ya\u011fda k\u0131zart\u0131l\u0131r. Barbunya falafeli haz\u0131r\u2026[\/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=”25728″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”]Do\u011fu Asya k\u00f6kenli olan soya fasulyesi ile Bat\u0131 d\u00fcnyas\u0131n\u0131n tan\u0131\u015fmas\u0131 20. y\u00fczy\u0131l\u0131 bulmu\u015ftur. Hayvansal proteine alternatif olan soya fasulyesini t\u00fcketmek kanser riskini azaltmaktad\u0131r. Asya mutfa\u011f\u0131nda; soya sosu, miso, tempeh ve natt\u00f6 gibi fermente edilmi\u015f formlar\u0131 s\u0131k\u00e7a t\u00fcketilirken, \u00f6zellikle vegan beslenenler i\u00e7in s\u00fct \u00fcr\u00fcnleri ve tofu peyniri en \u00e7ok t\u00fcketilen formlar\u0131n\u0131n ba\u015f\u0131nda gelmektedir. Soya fasulyesi s\u0131kl\u0131kla salatalarda kullan\u0131lsa da yaz\u0131m\u0131zda tofu peyniri tarifini tercih ettik. Tofu peyniri tarifi i\u00e7in; 500 gram soya fasulyesi, 250 ml limon suyu ve \u00fc\u00e7 bu\u00e7uk litre i\u00e7me suyu gerekmektedir. Alt\u0131 saat suda bekletilen soya fasulyesi blender ile ezilir. Geni\u015f bir tencerede gerilen t\u00fclbentin \u00fczerine ezilen p\u00fcre d\u00f6k\u00fcl\u00fcr ve suyu iyice s\u00fcz\u00fcl\u00fcr. T\u00fclbentin \u00fczerinde kalan posaya \u201cokara\u201d denir ve bu posa protein a\u00e7\u0131s\u0131ndan olduk\u00e7a zengindir. Tencerenin i\u00e7inde biriken su, k\u0131s\u0131k ate\u015fte 10 dakika kaynat\u0131l\u0131r ve \u0131l\u0131mas\u0131 i\u00e7in b\u0131rak\u0131l\u0131r. Derin bir kap i\u00e7erisine eklenen limon suyunun \u00fczerine y\u00fcksekten \u0131l\u0131k soya suyu d\u00f6k\u00fcl\u00fcr ve kesilmemesi i\u00e7in kesintisiz bir \u015fekilde kar\u0131\u015ft\u0131r\u0131l\u0131r. \u0130yice kar\u0131\u015ft\u0131r\u0131lan ve k\u0131vam alan kar\u0131\u015f\u0131m tekrar temiz bir t\u00fclbent ile s\u00fcz\u00fcl\u00fcr. Ortalama yar\u0131m saat sonra kontrol edilen tofu k\u0131vam alm\u0131\u015fsa buzdolab\u0131nda bekletilir. Omega-3 bak\u0131m\u0131ndan olduk\u00e7a zengin peynirinizi art\u0131k diledi\u011finiz tarifte kullanabilirsiniz.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"
[vc_row][vc_column][vc_column_text]Sindirim sistemine faydalar\u0131 saymakla bitmeyen fasulye hem taze hem kuru formuyla sofralar\u0131m\u0131zda s\u0131k\u00e7a yer bulan olduk\u00e7a sa\u011fl\u0131kl\u0131 bir besin. \u00dclkemizde de kolayl\u0131kla \u00fcretilen fasulyenin ana vatan\u0131 cinsine g\u00f6re de\u011fi\u015fse de genetik \u00e7al\u0131\u015fmalar Orta ve G\u00fcney Amerika b\u00f6lgelerinden d\u00fcnyaya yay\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6stermektedir. Baklagiller familyas\u0131na ait, g\u00fc\u00e7l\u00fc antioksidan kayna\u011f\u0131 olan fasulyenin kanserli h\u00fccreleri onarmada da faydalar\u0131 biliniyor. \u0130\u00e7eri\u011findeki […]<\/p>\n","protected":false},"author":1,"featured_media":25723,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[2852,2853,2854,285],"class_list":["post-25722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yemek-beslenme","tag-fasulye","tag-fasulye-cesitleri","tag-kuru-fasulye","tag-taze-fasulye"],"_links":{"self":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts\/25722","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=25722"}],"version-history":[{"count":0,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts\/25722\/revisions"}],"wp:attachment":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=25722"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=25722"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=25722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}