{"id":11860,"date":"2017-06-10T17:28:17","date_gmt":"2017-06-10T14:28:17","guid":{"rendered":"http:\/\/coskumutlu.com\/?p=259"},"modified":"2021-01-24T16:06:49","modified_gmt":"2021-01-24T13:06:49","slug":"chia-tohumu-nasil-kullanilir-faydalari-nelerdir","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/","title":{"rendered":"Chia Tohumu Nas\u0131l Kullan\u0131l\u0131r ? Faydalar\u0131 Nelerdir ?"},"content":{"rendered":"<div class=\"row \"><div class=\"wpv-grid grid-1-1  wpv-first-level first unextended\" style=\"padding-top:0px;padding-bottom:0px\" id=\"wpv-column-aad2a193726decbb6b4b40afe6f9e95a\" ><p>Chia Tohumu k\u00fc\u00e7\u00fck olmas\u0131na ra\u011fmen olduk\u00e7a fazla yararl\u0131 \u00f6zelli\u011fe sahiptir. Son zamanlarda chia tohumu nas\u0131l kullan\u0131l\u0131r ve chia tohumu faydalar\u0131 diyetisyenlere en fazla sorulan sorular aras\u0131nda. \u00a0Bu nedenle size k\u0131sa ve \u00f6z bilgiler vermek istiyorum.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Chia_Tohumu_Faydalari\"><\/span>Chia Tohumu Faydalar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f792ec35cc0\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f792ec35cc0\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#Chia_Tohumu_Faydalari\" title=\"Chia Tohumu Faydalar\u0131\">Chia Tohumu Faydalar\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#1Dogal_Olarak_Istahi_Azaltir\" title=\"1.Do\u011fal\u00a0Olarak \u0130\u015ftah\u0131 Azalt\u0131r\">1.Do\u011fal\u00a0Olarak \u0130\u015ftah\u0131 Azalt\u0131r<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#2Sindirimi_Destekler\" title=\"2.Sindirimi Destekler\">2.Sindirimi Destekler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#3Besin_Degerleri_Oldukca_Yuksektir\" title=\"3.Besin De\u011ferleri Olduk\u00e7a Y\u00fcksektir\">3.Besin De\u011ferleri Olduk\u00e7a Y\u00fcksektir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#4Iyi_Bir_Protein_Kaynagidir\" title=\"4.\u0130yi Bir Protein Kayna\u011f\u0131d\u0131r\">4.\u0130yi Bir Protein Kayna\u011f\u0131d\u0131r<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#5Enerjinin_Uzun_Sure_Dayanmasini_Saglarlar\" title=\"5.Enerjinin Uzun S\u00fcre Dayanmas\u0131n\u0131 Sa\u011flarlar\">5.Enerjinin Uzun S\u00fcre Dayanmas\u0131n\u0131 Sa\u011flarlar<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#Chia_Tohumu_Zararlari\" title=\"Chia Tohumu\u00a0Zararlar\u0131\">Chia Tohumu\u00a0Zararlar\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#Chia_Tohumu_Nasil_Kullanilir\" title=\"Chia Tohumu Nas\u0131l Kullan\u0131l\u0131r ?\">Chia Tohumu Nas\u0131l Kullan\u0131l\u0131r ?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#1Suda_veya_Baska_Bir_Sivida_Bekletilebilirsiniz\" title=\"1.Suda veya Ba\u015fka Bir S\u0131v\u0131da\u00a0Bekletilebilirsiniz\">1.Suda veya Ba\u015fka Bir S\u0131v\u0131da\u00a0Bekletilebilirsiniz<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#2Ezilmis_ve_Toz_Haline_Getirilmis_Sekilde\" title=\"2.Ezilmi\u015f ve Toz Haline Getirilmi\u015f \u015eekilde\">2.Ezilmi\u015f ve Toz Haline Getirilmi\u015f \u015eekilde<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#3_Butun_Olarak\" title=\"3. B\u00fct\u00fcn Olarak\">3. B\u00fct\u00fcn Olarak<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#Chia_Tohumu_Tarifleri\" title=\"Chia Tohumu Tarifleri\">Chia Tohumu Tarifleri<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#1Chia_Tohumlu_Puding_Tarifi\" title=\"1.Chia Tohumlu Puding Tarifi\">1.Chia Tohumlu Puding Tarifi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.coskumutlu.com\/blog\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/#2Chia_Tohumlu_Kofte\" title=\"2.Chia Tohumlu K\u00f6fte\">2.Chia Tohumlu K\u00f6fte<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>Chia tohumunun d\u00fcnyadaki en sa\u011fl\u0131kl\u0131 besinlerden biri olarak\u00a0de\u011ferlendirilmesinin sebeplerine biraz g\u00f6z atal\u0131m.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1Dogal_Olarak_Istahi_Azaltir\"><\/span>1.Do\u011fal\u00a0Olarak \u0130\u015ftah\u0131 Azalt\u0131r<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Chia tohumlar\u0131 genellikle kilo vermeye \u00e7al\u0131\u015fan bireylere \u00f6nerilir. Geni\u015flemesi\u00a0ve yava\u015f sindirilme \u00f6zellikleri daha uzun s\u00fcre tok kalman\u0131z\u0131 sa\u011flar. Bu sebeple chia tohumu diyeti dengelendi\u011fi zaman kolayl\u0131kla yap\u0131labilir.<\/p>\n<p>Protein ve antioksidanlar a\u00e7\u0131s\u0131ndan iyi birer kaynak olduklar\u0131ndan kilo kayb\u0131n\u0131 ba\u015fka \u015fekillerde de destekler.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2Sindirimi_Destekler\"><\/span><strong>2.Sindirimi Destekler<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Yakla\u015f\u0131k 30 gram\u0131nda 11 gram lif i\u00e7erdi\u011finden dolay\u0131 muhte\u015fem bir lif kayna\u011f\u0131d\u0131r. Hatta chia\u2019n\u0131n i\u00e7inde bulunan 12 gram karbonhidrat\u0131n 11 gram\u0131 liftir. Lif sindirildi\u011finde, di\u011fer karbonhidratlar gibi ins\u00fclin seviyelerini etkilemez ve kan \u015fekerini h\u0131zla y\u00fckseltmez.<\/p>\n<p>Sonu\u00e7 olarak lifi d\u0131\u015far\u0131da tutarsak chia tohumunun karbonhidrat i\u00e7eri\u011fi yaln\u0131zca 1-2 gramd\u0131r. Bu da onu d\u00fc\u015f\u00fck karbonhidratl\u0131 ve liften zengin bir besin haline getirir. Bu lifler sindirim sisteminizde <a href=\"https:\/\/coskumutlu.com\/probiyotik-ve-prebiyotiklerin-onemi\/\" target=\"_blank\" rel=\"noopener noreferrer\">prebiyotik<\/a> gibi \u00e7al\u0131\u015f\u0131rlar yani sindirilmeyip direk olarak ba\u011f\u0131rsaklara ge\u00e7tiklerinde yararl\u0131 bakterilerin besini olarak ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131n\u0131 yard\u0131mc\u0131 olurlar.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3Besin_Degerleri_Oldukca_Yuksektir\"><\/span>3.Besin De\u011ferleri Olduk\u00e7a Y\u00fcksektir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0130ki yemek ka\u015f\u0131\u011f\u0131 chia tohumu ayn\u0131 miktardaki cevizden 10 kat daha fazla omega-3 i\u00e7erirken, ayn\u0131 miktardaki \u0131spanaktan da daha fazla demir i\u00e7erir. Ayr\u0131ca i\u00e7eriklerinde faydal\u0131 ya\u011flar, lif ve yaban mersini kadar fazla antioksidan i\u00e7erirler.<\/p>\n<p>Chia tohumlar\u0131 bilinen t\u00fcm bitkilerin i\u00e7inde en y\u00fcksek Omega-3 kayna\u011f\u0131d\u0131r. Ak\u0131lda tutulmas\u0131 gereken bir nokta ise, bu Omega-3 t\u00fcr\u00fcn\u00fcn, ya\u011fl\u0131 bal\u0131klarda bulunan docosahexaenoic asit (DHA) de\u011fil, alpha linoleic acid (ALA) oldu\u011fudur.<\/p>\n<p>V\u00fccudumuz ALA\u2019y\u0131 DHA\u2019ya \u00e7evirebilir fakat bu yeterli de\u011fildir. Bu y\u00fczden her ikisini i\u00e7eren besinlerin de t\u00fcketilmesi gerekir.<\/p>\n<p>Chia tohumlar\u0131 ayn\u0131 zamanda i\u00e7eriklerindeki \u00e7\u00f6z\u00fcn\u00fcr lifler dolay\u0131s\u0131yla jel olu\u015fturabilmektedirler. D\u0131\u015f kabuklar\u0131 suyu seven bir yap\u0131dad\u0131r ve kendi a\u011f\u0131rl\u0131klar\u0131n\u0131n 10 kat\u0131 kadar suyu emebilme \u00f6zelli\u011fine sahiplerdir. Bu y\u00fczden tok tutma \u00f6zelli\u011fine sahiptir. Ara\u015ft\u0131rmac\u0131lara g\u00f6re, chia tohumunun bu jelle\u015fme \u00f6zelli\u011fi enzimler ve karbonhidratlar aras\u0131nda bir bariyer olu\u015fturarak karbonhidratlar\u0131n sinirimini yaval\u015fat\u0131r. Bu durumda dayan\u0131kl\u0131l\u0131k a\u00e7\u0131s\u0131ndan olumlu olarak de\u011ferlendirilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4Iyi_Bir_Protein_Kaynagidir\"><\/span>4.\u0130yi Bir Protein Kayna\u011f\u0131d\u0131r<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Chia tohumlar\u0131 harika bir bitkisel kaynakl\u0131 protein kayna\u011f\u0131d\u0131r. Yakla\u015f\u0131k 30 gram\u0131nda 4.7 gram protein bulunmaktad\u0131r. Ayr\u0131ca t\u00fcm sekiz esansiyel amino asitleri de i\u00e7erir. Bu durum hayvansal kaynakl\u0131 olmayan protein kaynaklar\u0131 i\u00e7in nadir g\u00f6r\u00fclen bir durumdur. <strong>Hayvansal kaynakl\u0131 proteinlerle k\u0131yaslanmamalar\u0131 gerekse<\/strong> de di\u011fer art\u0131lar\u0131ndan dolay\u0131 d\u00fczenli olarak t\u00fcketilmeleri \u00f6nerilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5Enerjinin_Uzun_Sure_Dayanmasini_Saglarlar\"><\/span>5.Enerjinin Uzun S\u00fcre Dayanmas\u0131n\u0131 Sa\u011flarlar<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Mayalarda ve Azteklerde chia tohumlar\u0131 enerji ve dayan\u0131kl\u0131l\u0131k i\u00e7in kullan\u0131lmaktayd\u0131. Bu y\u00fczden \u201cK\u0131z\u0131lderili ko\u015fu besini\u201d olarak da adland\u0131r\u0131lmaktalard\u0131r. Zira\u00a0sava\u015f\u00e7\u0131lar ve atletler daha uzun s\u00fcre dayanabilmek i\u00e7in chia tohumunun jel formundan faydalanmaktayd\u0131.<\/p>\n<p>Ayn\u0131 uygulamay\u0131 modern zamanlarda da yapmak m\u00fcmk\u00fcnd\u00fcr. Yap\u0131lan bir \u00e7al\u0131\u015fmada chia\u2019n\u0131n jel formunun atletik performans\u0131 artt\u0131rmak i\u00e7in enerji i\u00e7ecekleri kadar etkili oldu\u011fu saptand\u0131. Yap\u0131lan \u00e7al\u0131\u015fmada chia jeli kullanan ve enerji i\u00e7ece\u011fi kullanan bireyler aras\u0131nda performans a\u00e7\u0131s\u0131ndan bir farkl\u0131l\u0131k g\u00f6zlemlenmemi\u015ftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Chia_Tohumu_Zararlari\"><\/span>Chia Tohumu\u00a0Zararlar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Bir Uyar\u0131: <a href=\"https:\/\/www.healthline.com\/nutrition\/phytic-acid-101\" target=\"_blank\" rel=\"noopener noreferrer\">Fitik Asit<\/a><\/strong><\/p>\n<p>T\u00fcm di\u011fer tah\u0131l ve tohumlar gibi chia tohumlar\u0131 da belirli besin \u00f6\u011felerinin emilimini engelleyen bile\u015fikler olan <strong>fitatlar\u0131<\/strong> i\u00e7erir. Bu bile\u015fikler bir\u00e7ok ge\u00e7mi\u015f medeniyetin tah\u0131l ve tohumlar\u0131 yemeden \u00f6nce suda bekletmesinin ve fermantasyonun ger\u00e7ekle\u015fmesini sa\u011flamas\u0131n\u0131n nedenidir. Yine bu sebep baz\u0131 insanlar\u0131n bu bile\u015fenleri i\u00e7eren tah\u0131l ve tohumlar\u0131 t\u00fcketmeyi reddetmesinin sebebidir.<\/p>\n<p>Chia tohumlar\u0131 do\u011fal olarak glutensizdir ve yukar\u0131da belirtildi\u011fi gibi bir\u00e7ok besin \u00f6\u011fesi i\u00e7in iyi bir kaynakt\u0131r. Rahats\u0131z edici bile\u015fikler i\u00e7ermelerine ra\u011fmen bu i\u00e7erik, di\u011fer kabuklu yemi\u015fler ve ya\u011fl\u0131 tohumlar\u0131n i\u00e7erdi\u011fi rahats\u0131z edici bile\u015fikler kadar fazla de\u011fildir. Ayr\u0131ca suda bekletme i\u015fleminin bu rahats\u0131z edici bile\u015fikleri azaltt\u0131\u011f\u0131 bilinmektedir.<\/p>\n<p>Chia tohumlar\u0131 genellikle yemeklerin i\u00e7inde k\u0131vam artt\u0131r\u0131c\u0131 bir element olarak kullan\u0131ld\u0131\u011f\u0131ndan, kullan\u0131lan miktarl\u0131n\u0131n fitat i\u00e7erikleri konusunda endi\u015felenecek bir durum olmayabilir. Baz\u0131 insanlar b\u00fcy\u00fck miktarlarda chia tohumu kulland\u0131klar\u0131nda <strong>gastrointestinal stresle<\/strong> kar\u015f\u0131 kar\u015f\u0131ya kalabilmektedirler. Bu gibi durumlarda t\u00fcketmemek do\u011fru bir se\u00e7im olabilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Chia_Tohumu_Nasil_Kullanilir\"><\/span>Chia Tohumu Nas\u0131l Kullan\u0131l\u0131r ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Elde etmek istedi\u011finiz k\u0131vama ve dokuya ba\u011fl\u0131 olarak chia tohumlar\u0131n\u0131 kullanman\u0131n birka\u00e7 yolu vard\u0131r. Chia tohumu kullan\u0131m\u0131:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1Suda_veya_Baska_Bir_Sivida_Bekletilebilirsiniz\"><\/span><strong>1.Suda veya Ba\u015fka Bir S\u0131v\u0131da\u00a0Bekletilebilirsiniz<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bir\u00e7ok kaynak chia tohumlar\u0131n\u0131n bir s\u0131v\u0131da bekletilerek t\u00fcketilmesini \u00f6nerir. Su sever bir yap\u0131da olduklar\u0131ndan, oldu\u011fu ortamdaki s\u0131v\u0131lar\u0131 i\u00e7lerine \u00e7ekmeye meyilli olacaklard\u0131r. Chia tohumunu kuru haliyle t\u00fcketen insanlarda bo\u011fulma riski ya\u015fanabildi\u011fi durumlar g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Bu y\u00fczden e\u011fer bir s\u0131v\u0131n\u0131n i\u00e7inde bekletmek istemezseniz, t\u00fckettikten sonra pe\u015finden hemen bir bardak su i\u00e7meniz \u00f6nerilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2Ezilmis_ve_Toz_Haline_Getirilmis_Sekilde\"><\/span>2.<strong>Ezilmi\u015f ve Toz Haline Getirilmi\u015f \u015eekilde<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bu kullan\u0131m \u015fekli chia tohumlar\u0131n\u0131 \u00f6zellikle k\u0131vam artt\u0131r\u0131c\u0131 olarak kullanaca\u011f\u0131n\u0131z zamanlarda i\u015finize yarayacakt\u0131r. Ayr\u0131ca toz haline getirildi\u011finde v\u00fccudun chia tohumlar\u0131n\u0131 daha iyi emebildi\u011fine dair birka\u00e7 g\u00f6r\u00fc\u015f de bulunmaktad\u0131r. Bazen k\u0131vam artt\u0131r\u0131c\u0131 olarak yumurtan\u0131n yerine de kullan\u0131labilmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Butun_Olarak\"><\/span>3. B\u00fct\u00fcn Olarak<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>E\u011fer bir b\u00fct\u00fcn halinde chia tohumlar\u0131n\u0131 yemeklerinize katmak istiyorsan\u0131z ve katmak istedi\u011finiz yemekleriniz s\u0131v\u0131 i\u00e7eriyorsa, \u00f6nceden suda bekletmenize gerek kalmayacakt\u0131r. Smoothie\u2019lerinize, \u00e7orbalar\u0131n\u0131za ve hatta et yemeklerinize k\u0131vam artt\u0131rmas\u0131 i\u00e7in chia tohumlar\u0131n\u0131 ekleyebilirsiniz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Chia_Tohumu_Tarifleri\"><\/span>Chia Tohumu Tarifleri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kolay bir \u015fekilde haz\u0131rlayabilece\u011finiz sa\u011fl\u0131kl\u0131 bir ka\u00e7 tarif verelim.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1Chia_Tohumlu_Puding_Tarifi\"><\/span>1.Chia Tohumlu Puding Tarifi<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>500 Hindistan Cevizi S\u00fct\u00fc veya\u00a0\u0130nek S\u00fct\u00fc<\/li>\n<li>170 gram Chia Tohumu<\/li>\n<li>2-3 Yemek Ka\u015f\u0131\u011f\u0131 Toz Kakao<\/li>\n<li>1 \u00c7ay Ka\u015f\u0131\u011f\u0131 Vanilya<\/li>\n<li>1 Yemek Ka\u015f\u0131\u011f\u0131 Tatland\u0131r\u0131c\u0131 veya Bal<\/li>\n<\/ul>\n<p>Bir blender yard\u0131m\u0131yla tamamen p\u00fcr\u00fcss\u00fcz k\u0131vama gelene kadar t\u00fcm i\u00e7erikleri kar\u0131\u015ft\u0131r\u0131n. Sonras\u0131nda buzdolab\u0131nda 10 dakika kadar bekletin. \u0130stedi\u011finiz k\u0131vama ula\u015facaks\u0131n\u0131z.<\/p>\n<p>Bu tarif i\u00e7in bir\u00e7ok farkl\u0131 tat deneyebilirsiniz. Vanilya veya kakao yerine, \u00e7ilek, tar\u00e7\u0131n gibi tatlar da deneyebilirsiniz.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2Chia_Tohumlu_Kofte\"><\/span>2.Chia Tohumlu K\u00f6fte<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>K\u00f6ftelerinizin k\u0131vam\u0131n\u0131 tutturabilmek i\u00e7in ekmek k\u0131r\u0131nt\u0131lar\u0131 yerine birka\u00e7 yemek ka\u015f\u0131\u011f\u0131 chia tohumu kullanabilirsiniz. Bu miktar etinizin miktar\u0131na g\u00f6re de\u011fi\u015fecektir. Her bir ekmek i\u00e7i kadar 1 yk chia tohumu koyman\u0131z\u0131 \u00f6neririm.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chia Tohumu k\u00fc\u00e7\u00fck olmas\u0131na ra\u011fmen olduk\u00e7a fazla yararl\u0131 \u00f6zelli\u011fe sahiptir. Son zamanlarda chia tohumu nas\u0131l kullan\u0131l\u0131r ve chia tohumu faydalar\u0131 diyetisyenlere en fazla sorulan sorular aras\u0131nda. \u00a0Bu nedenle size k\u0131sa ve \u00f6z bilgiler vermek istiyorum. Chia Tohumu Faydalar\u0131 Chia tohumunun d\u00fcnyadaki en sa\u011fl\u0131kl\u0131 besinlerden biri olarak\u00a0de\u011ferlendirilmesinin sebeplerine biraz g\u00f6z atal\u0131m. 1.Do\u011fal\u00a0Olarak \u0130\u015ftah\u0131 Azalt\u0131r Chia tohumlar\u0131&#8230;<\/p>\n","protected":false},"author":2,"featured_media":873,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chia Tohumu Nas\u0131l Kullan\u0131l\u0131r ? 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