{"id":263,"date":"2017-06-10T21:47:22","date_gmt":"2017-06-10T18:47:22","guid":{"rendered":"http:\/\/coskumutlu.com\/?p=263"},"modified":"2017-06-10T21:47:22","modified_gmt":"2017-06-10T18:47:22","slug":"karabugday-grecka-nedir-diyeti-faydalari-nelerdir","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/","title":{"rendered":"Karabu\u011fday (Gre\u00e7ka) Nedir, Diyeti ve Faydalar\u0131 Nelerdir ?"},"content":{"rendered":"<p>Gre\u00e7ka veya karabu\u011fday son zamanlarda \u00fcnlenmi\u015f olmas\u0131na ra\u011fmen, asl\u0131nda antik bir tah\u0131l t\u00fcr\u00fcd\u00fcr. Bug\u00fcnlerde ise \u00f6zellikle i\u00e7eri\u011findeki amino asitler, vitaminleri mineraller ve antioksidanlar sayesinde vejetaryan ve glutensiz beslenen ki\u015filer i\u00e7in iyi bir alternatif olmu\u015ftur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Karabugday_Grecka_Nedir\"><\/span>Karabu\u011fday (Gre\u00e7ka) Nedir ?<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 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-6a34c2cbdb27d\" 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-6a34c2cbdb27d\"  aria-label=\"A\u00e7\/Kapat\" \/><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\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#Karabugday_Grecka_Nedir\" >Karabu\u011fday (Gre\u00e7ka) Nedir ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#Karabugday_Grecka_Kalorisi_%E2%80%93_Besin_Degeri\" >Karabu\u011fday (Gre\u00e7ka) Kalorisi &#8211; Besin De\u011feri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#Karabugday_Faydalari\" >Karabu\u011fday 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-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#1Kolesterolu_ve_Yuksek_Tansiyonu_Dusurerek_Kalp_Sagligina_Katki_Saglar\" >1.Kolesterol\u00fc ve Y\u00fcksek Tansiyonu D\u00fc\u015f\u00fcrerek Kalp Sa\u011fl\u0131\u011f\u0131na Katk\u0131 Sa\u011flar<\/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\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#2Hastaliklarla_Savasan_Antioksidanlar_Icerir\" >2.Hastal\u0131klarla Sava\u015fan Antioksidanlar \u0130\u00e7erir<\/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\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#3Yuksek_Oranda_Sindirilebilir_Protein_Icerir\" >3.Y\u00fcksek Oranda Sindirilebilir Protein \u0130\u00e7erir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#4Yuksek_Lif_Icerigi_Sindirim_Sistemini_Destekler\" >4.Y\u00fcksek Lif \u0130\u00e7eri\u011fi Sindirim Sistemini Destekler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#5Diyabetin_Onlenmesine_Yardimci_Olabilir\" >5.Diyabetin \u00d6nlenmesine Yard\u0131mc\u0131 Olabilir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#6Gluten_Icermez_ve_Alerjik_Degildir\" >6.Gluten \u0130\u00e7ermez ve Alerjik De\u011fildir<\/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\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#7Onemli_Bir_Vitamin_ve_Mineral_Kaynagidir\" >7.\u00d6nemli Bir Vitamin ve Mineral Kayna\u011f\u0131d\u0131r<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#Karabugday_Nerede_Satilir_Nerelerde_Kullanilir_Cesitleri_Nelerdir\" >Karabu\u011fday Nerede Sat\u0131l\u0131r, Nerelerde Kullan\u0131l\u0131r, \u00c7e\u015fitleri Nelerdir ?<\/a><\/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\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#Karabugday_Nasil_Pisirilir_ve_Tuketilir\" >Karabu\u011fday Nas\u0131l Pi\u015firilir ve T\u00fcketilir ?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Karabu\u011fday (Gre\u00e7ka); de\u011ferli besin \u00f6\u011felerinden zengin ve glutensiz olan, daha \u00f6nceleri Asya \u00fclkelerinde bolca t\u00fcketilirken yava\u015f yava\u015f olduk\u00e7a fazla faydas\u0131 oldu\u011fundan, d\u00fcnyan\u0131n di\u011fer b\u00f6lgelerinde de pop\u00fcler hale gelmeye ba\u015flayan bir tohumdur.<\/p>\n<p>Bir\u00e7ok insan karabu\u011fday\u0131n tam tah\u0131l oldu\u011funu d\u00fc\u015f\u00fcnse de, asl\u0131nda protein ve liften zengin bir tohumdur. <strong>Kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekler, diyabet ve sindirim sorunlar\u0131n\u0131n \u00f6nlenmesine yard\u0131mc\u0131 olur.<\/strong> Karabu\u011fday tohumlar\u0131 \u201csoyulmam\u0131\u015f bu\u011fday\u201d olarak da isimlendirilirler. R<em><strong>utin, kate\u015fin ve tanin<\/strong><\/em> gibi antioksidanlar a\u00e7\u0131s\u0131ndan olduk\u00e7a zengin olduklar\u0131ndan \u00e7o\u011funlukla <strong>\u201cs\u00fcper besin\u201d<\/strong> olarak an\u0131l\u0131rlar.<\/p>\n<p>Kalorisi y\u00fcksek de\u011fildir ve ya\u011f i\u00e7ermez. Karabu\u011fday\u0131 di\u011fer tah\u0131llarla kar\u015f\u0131la\u015ft\u0131rd\u0131\u011f\u0131n\u0131zda \u00f6n plana \u00e7\u0131karan \u015fey amino asit dizilimidir. Bu dizilim biyolojik aktivitesini artt\u0131r\u0131r, b\u00f6ylece <strong>kolesterol\u00fcn d\u00fc\u015f\u00fcr\u00fclmesine, hipertansiyonun etkilerinin azalt\u0131lmas\u0131na, sindirimin d\u00fczenlenmesine ve kab\u0131zl\u0131\u011f\u0131n \u00f6nlenmesine yard\u0131mc\u0131 olur.<\/strong><\/p>\n<p><em>Fagopyrum esculentum<\/em>, ismiyle s\u0131n\u0131fland\u0131r\u0131l\u0131ran gre\u00e7ka, \u00e7o\u011funlukla soyulmu\u015f\/ay\u0131klanm\u0131\u015f karabugday unu \u015feklinde piyasada bulunur. Ha\u015flanm\u0131\u015f sebzelerinize, \u00e7orbalar\u0131n\u0131za, salatalar\u0131n\u0131za karabu\u011fday\u0131n kendisini ekleyerek ve sabah kahvalt\u0131lar\u0131n\u0131zda i\u015flenmi\u015f tah\u0131l \u00fcr\u00fcnlerinin yerine karabu\u011fday unuyla yap\u0131lm\u0131\u015f muffinler gibi se\u00e7enekleri tercih ederek karabu\u011fday\u0131 beslenmenize dahil edebilirsiniz.<\/p>\n<p>Ad\u0131nda \u201cbu\u011fday\u201d kelimesi ge\u00e7mesine ra\u011fmen, karabu\u011fday, bu\u011fday veya <strong>gluten i\u00e7ermez<\/strong>. Gre\u00e7ka, polygonaceae ailesinin bir \u00fcyesidir bu\u011fday, \u00e7avdar ve arpa gibi gluten i\u00e7eren di\u011fer t\u00fcm tah\u0131llardan ayr\u0131d\u0131r. Bu y\u00fczden glutensiz bir\u00e7ok tarifte herhangi bir alerjik reaksiyon\u00a0g\u00f6sterilmeden ve sindirim sorunlar\u0131 ya\u015fanmadan rahatl\u0131kla t\u00fcketilebilmesi i\u00e7in kullan\u0131l\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Karabugday_Grecka_Kalorisi_%E2%80%93_Besin_Degeri\"><\/span>Karabu\u011fday (Gre\u00e7ka) Kalorisi &#8211; Besin De\u011feri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>100 gr Pi\u015fmemi\u015f Karabu\u011fday Besin De\u011ferleri;<\/p>\n<ul>\n<li>343 Kalori<\/li>\n<li>13 gr Protein<\/li>\n<li>3 gr Ya\u011f<\/li>\n<li>72 gr Karbonhidrat<\/li>\n<li>12 gr Lif<\/li>\n<li>182 milligram\u00a0magnezyum (45%)<\/li>\n<li>250 milligram\u00a0fosfor (26%)<\/li>\n<li>13 milligram\u00a0niasin (B3) (17%)<\/li>\n<li>3 milligram\u00a0\u00e7inko (21%)<\/li>\n<li>72 milligram\u00a0demir (15%)<\/li>\n<li>28 milligram\u00a0vitamin B6 (13%)<\/li>\n<li>51 milligram folat (13%)<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Karabugday_Faydalari\"><\/span>Karabu\u011fday Faydalar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>7 Muhte\u015fem Fayda;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1Kolesterolu_ve_Yuksek_Tansiyonu_Dusurerek_Kalp_Sagligina_Katki_Saglar\"><\/span>1.Kolesterol\u00fc ve Y\u00fcksek Tansiyonu D\u00fc\u015f\u00fcrerek Kalp Sa\u011fl\u0131\u011f\u0131na Katk\u0131 Sa\u011flar<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Yap\u0131lan klinik \u00e7al\u0131\u015fmalara g\u00f6re, inflamasyonu azalt\u0131r ve sa\u011fl\u0131ks\u0131z<strong> kolesterol seviyelerinin d\u00fczenlenmesine yard\u0131mc\u0131 olur.<\/strong>\u00a0Karabu\u011fday ayn\u0131 zamanda, k\u00f6t\u00fc kolesterol olarak kabul edilen LDL\u2019nin seviyelerinin d\u00fc\u015fmesi, iyi kolesterol olarak kabul edilen HDL\u2019nin seviyelerinin y\u00fckselmesi ile ili\u015fkilendirilmektedir.<\/p>\n<p>Karabu\u011fdayda bulunan ve \u00f6nemli bir fito besin \u00f6\u011fesi olan <strong>Rutin<\/strong>, kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00e7ok \u00f6nemli bir antioksidand\u0131r. Bu fito besin \u00f6\u011fesi, dola\u015f\u0131m sistemini destekler, y\u00fcksek kan bas\u0131nc\u0131na ve y\u00fcksek kolesterole kar\u015f\u0131 sava\u015f\u0131r. Ayn\u0131 zaman da karabu\u011fday\u0131n y\u00fcksek lif i\u00e7eri\u011fini olu\u015fturur.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2Hastaliklarla_Savasan_Antioksidanlar_Icerir\"><\/span>2.Hastal\u0131klarla Sava\u015fan Antioksidanlar \u0130\u00e7erir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Karabu\u011fday\u0131n i\u00e7eri\u011findeki koruyucu fenolik bile\u015fikler ve antioksidanlar, sizi kanser ve kalp hastal\u0131klar\u0131n\u0131n olu\u015fumuna kar\u015f\u0131 korur ve buna ek olarak, beyin, karaci\u011fer ve sindirim sistemi sa\u011fl\u0131\u011f\u0131n\u0131 destekler. Oligomerik proantosiyanidinler gibi antioksidan \u00f6zelli\u011fi g\u00f6steren flavonoidler, karabu\u011fday\u0131n kepek k\u0131sm\u0131nda ve tohum k\u0131sm\u0131nda bulunur. Bunlar ayr\u0131ca karabu\u011fday\u0131n un versiyonunda da bulunur.<\/p>\n<p>Karabu\u011fday\u0131n polifenolik antioksidanlar\u0131, serbest radikallerden kaynaklanabilecek ve ayn\u0131 zamanda \u201coksidatif stres\u201d olarak da adland\u0131r\u0131lan zararlara kar\u015f\u0131 tedavi edici bir etki g\u00f6sterir. DNA\u2019n\u0131n zarar g\u00f6rmesini engelleyen bu antioksidanlar sizi inflamasyondan ve kanserli h\u00fccre olu\u015fumundan da korur.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3Yuksek_Oranda_Sindirilebilir_Protein_Icerir\"><\/span>3.Y\u00fcksek Oranda Sindirilebilir Protein \u0130\u00e7erir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Karabu\u011fday muhte\u015fem bir bitkisel kaynakl\u0131 protein kayna\u011f\u0131d\u0131r, 12 fark\u0131 amino asit i\u00e7erir. B\u00f6ylece enerjinizin y\u00fcksek kalmas\u0131n\u0131, b\u00fcy\u00fcme-geli\u015fmeyi ve kas sentezini destekler. Hatta karabu\u011fday, pirin\u00e7, bu\u011fday, arpa ve m\u0131s\u0131rdan daha fazla protein i\u00e7erir. Karabu\u011fday 100 gram\u0131nda yakla\u015f\u0131k olarak 11-14 gram protein i\u00e7erir. Bu protein i\u00e7eri\u011fi Kinoa veya baklagillerin protein i\u00e7eri\u011fi kadar y\u00fcksek olmasa da bir\u00e7ok tam tah\u0131ldan daha y\u00fcksektir.<\/p>\n<p><strong>E\u011fer vejetaryan veya vegansan\u0131z karabu\u011fday sizin i\u00e7in muhte\u015fem bir se\u00e7enektir \u00e7\u00fcnk\u00fc size hem v\u00fccudunuzun \u00fcretebildi\u011fi esansiyel olmayan, hem de \u00fcretemedi\u011fi esansiyel amino asitleri sa\u011flar<\/strong>. \u0130\u00e7eri\u011finde arjinin ve lizin diye adland\u0131r\u0131lan iki esansiyel amino asit bulunur. Karabu\u011fday d\u0131\u015f\u0131ndaki bir\u00e7ok tam tah\u0131lda bu spesifik <strong>amino asit t\u00fcrleri yoktur,<\/strong> karabu\u011fday v\u00fccudunuzun ihtiya\u00e7 duydu\u011fu proteinleri tamamlaman\u0131z\u0131 sa\u011flar.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4Yuksek_Lif_Icerigi_Sindirim_Sistemini_Destekler\"><\/span>4.Y\u00fcksek Lif \u0130\u00e7eri\u011fi Sindirim Sistemini Destekler<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Her bir \u00f6l\u00e7ek karabu\u011fday, yakla\u015f\u0131k olarak 6 gram lif i\u00e7erir. Bu lifler tok hissetmenizi ve besinlerin sindirim sisteminizde rahat\u00e7a gezinmesini sa\u011flar (Ba\u011f\u0131rsaklar\u0131n hareketlerinin d\u00fczenlenmesi i\u00e7in \u00f6nemlidir.). Sindirim sistemindeki oksidatif stresi \u00f6nleyerek,sindirim organlar\u0131n\u0131 kanser, enfeksiyonlar ve di\u011fer negatif semptomlardan korur.<\/p>\n<p>Kore\u2019deki <a href=\"https:\/\/www.bc.ac.kr\/home\/homeIndex.do\" target=\"_blank\" rel=\"noopener noreferrer\">Bucheon \u00dcniversitesi<\/a>\u2019nde hayvanlarla yap\u0131lan bir \u00e7al\u0131\u015fmaya g\u00f6re, karabu\u011fday t\u00fcketen denek hayvanlar\u0131n\u0131n, karaci\u011fer, kolon ve rektumunda daha fazla antioksidan aktivitesi saptanm\u0131\u015ft\u0131r. Karabu\u011fday t\u00fcketen hayvanlar\u0131n sindirim sistemlerinde, koruyucu bir rol oynayan, glutatathione peroksidaz ve glutathione S-transferaz gibi antioksidanlar bulunmu\u015ftur.<\/p>\n<p>Karabu\u011fday fermente edilip, alkoll\u00fc i\u00e7e\u00e7ekler \u00fcretildi\u011finde veya ek\u015fi mayal\u0131 ekmekler \u00fcretildi\u011finde, probiyotik bir de\u011fer kazan\u0131r ve ba\u011f\u0131rsak floras\u0131na sa\u011fl\u0131kl\u0131 bakteri ta\u015f\u0131yarak sindirime yard\u0131mc\u0131 olur. Yap\u0131lan \u00e7al\u0131\u015fmalara g\u00f6re, fermente edilmi\u015f karabu\u011fday \u00fcr\u00fcnleri t\u00fcketmek v\u00fccudun pH dengesini korur ve zararl\u0131 bakterilerin \u00fcremesini engeller.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5Diyabetin_Onlenmesine_Yardimci_Olabilir\"><\/span>5.Diyabetin \u00d6nlenmesine Yard\u0131mc\u0131 Olabilir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Di\u011fer karbonhidrat kaynaklar\u0131yla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, karabu\u011fday\u0131n <strong>glisemik indeksi d\u00fc\u015f\u00fckt\u00fcr<\/strong>. \u0130\u00e7eri\u011findeki kompleks karbonhidratlar daha yava\u015f emilmesini sa\u011flar ve daha uzun s\u00fcre tok hissetmenize yard\u0131mc\u0131 olur. Bu durumda daha uzun s\u00fcreli bir enerji dengeniz olmas\u0131n\u0131 sa\u011flar.<\/p>\n<p>B\u00f6ylece kan glikoz seviyelerindeki inflamasyon, yorgunluk, diyabet ve metabolik sendroma neden olabilecek dengesizliklere kar\u015f\u0131 sava\u015fman\u0131z kolayla\u015f\u0131r. \u00c7al\u0131\u015fmalara g\u00f6re, 2 ay boyunca karabu\u011fday t\u00fcketen kat\u0131l\u0131mc\u0131lar, ila\u00e7 tedavisi olmadan daha d\u00fc\u015f\u00fck kan glikoz seviyelerine ula\u015fm\u0131\u015f ve ins\u00fclin diren\u00e7leri yava\u015f\u00e7a ortadan kalkmaya ba\u015flam\u0131\u015ft\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6Gluten_Icermez_ve_Alerjik_Degildir\"><\/span>6.Gluten \u0130\u00e7ermez ve Alerjik De\u011fildir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Karabu\u011fday tat ve g\u00f6r\u00fcnt\u00fc olarak arpaya benzese de ondan farkl\u0131 olarak hi\u00e7 gluten i\u00e7ermez. \u00c7\u00f6lyak veya gluten hassasiyetine sahip bireylerin hi\u00e7 t\u00fcketemedi\u011fi gluten i\u00e7erek, bu\u011fday, arpa, \u00e7avdar ve yulaf gibi besinlerden farkl\u0131d\u0131r. Bu sebeple <strong>karabu\u011fday diyeti<\/strong> sa\u011fl\u0131kl\u0131 olabilir.<\/p>\n<p>Karabu\u011fday ve bu\u011fday tamamen farkl\u0131 botanik ailelere dahildir. Fakat benzer alanlarda kullan\u0131labilirler. Bu\u011fday kulland\u0131\u011f\u0131n\u0131z alanlarda karabu\u011fday kullan\u0131m\u0131, \u015fi\u015fkinlik, kab\u0131zl\u0131k, <a href=\"https:\/\/coskumutlu.com\/ishale-iyi-gelen-yiyecekler\/\">ishal<\/a> gibi sindirim sistemi sorunlar\u0131na kar\u015f\u0131 sizi koruyabilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"7Onemli_Bir_Vitamin_ve_Mineral_Kaynagidir\"><\/span>7.\u00d6nemli Bir Vitamin ve Mineral Kayna\u011f\u0131d\u0131r<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Karabu\u011fday,enerjinizi artt\u0131rma konusunda \u00f6nemli bir rol oynayan B vitaminlerinden zengindir. Ayr\u0131ca <strong><a href=\"https:\/\/coskumutlu.com\/manganez-hakkinda-bilinmesi-gerekenler\/\" target=\"_blank\" rel=\"noopener noreferrer\">manganez<\/a>, <a href=\"https:\/\/coskumutlu.com\/magnezyum-hakkinda-bilinmesi-gerekenler\/\" target=\"_blank\" rel=\"noopener noreferrer\">magnezyum<\/a>,<a href=\"https:\/\/coskumutlu.com\/cinko-hakkinda-bilinmesi-gereken-her-sey\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u00e7inko<\/a>, <a href=\"https:\/\/coskumutlu.com\/demir-hakkinda-bilinmesi-gereken-her-sey\/\" target=\"_blank\" rel=\"noopener noreferrer\">demir<\/a> ve <a href=\"https:\/\/coskumutlu.com\/hamilelige-hazirlik-donemi-ve-beslenme\/\" target=\"_blank\" rel=\"noopener noreferrer\">folat<\/a><\/strong> gibi mineraller de i\u00e7erir.<\/p>\n<p>Magnezyum i\u00e7eri\u011fi, <strong>sindiriminizi d\u00fczenlemenize, kas b\u00fcy\u00fcmesinin desteklenmesine<\/strong> ve <strong>stresin olumsuz etkilerinin t\u00fcm v\u00fccutta \u00f6nlenmesine<\/strong> yard\u0131mc\u0131 olur. B vitaminleri, manganez, fosfor ve \u00e7inko dola\u015f\u0131m sisteminizin sa\u011fl\u0131kl\u0131 olmas\u0131n\u0131 sa\u011flar. Depresyon, endi\u015fe ve ba\u015f a\u011fr\u0131lar\u0131na kar\u015f\u0131 n\u00f6rotransmitter sinyallerinde de i\u015finize yararlar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Karabugday_Nerede_Satilir_Nerelerde_Kullanilir_Cesitleri_Nelerdir\"><\/span>Karabu\u011fday Nerede Sat\u0131l\u0131r, Nerelerde Kullan\u0131l\u0131r, \u00c7e\u015fitleri Nelerdir ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Karabu\u011fday d\u00fcnyan\u0131n bir\u00e7ok yerinde farkl\u0131 ama\u00e7larla kullan\u0131lmaktad\u0131r.<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Japonyada soba eri\u015ftelerinin yap\u0131m\u0131nda,<\/li>\n<li>Fransada krep yap\u0131m\u0131nda,<\/li>\n<li>Asya da \u00e7orbalarda ve<\/li>\n<li>Amerika\u2019da muffin, kurabiye ve ekmek yap\u0131m\u0131nda s\u0131k\u00e7a kullan\u0131l\u0131r.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><em>B\u00f6ylece lif ve proteinden zengin ama glutensiz olan se\u00e7enekler \u00fcretilmi\u015f olur.<\/em><\/p>\n<p>Marketlerde bir\u00e7ok farkl\u0131 formda sat\u0131lmaktad\u0131r. Soyulmam\u0131\u015f karabu\u011fdaylar\u0131n yenilebilir olabilmesi i\u00e7in \u00f6nce kahverengi kabuklar\u0131n\u0131n \u00e7\u0131kar\u0131lmas\u0131 gerekir. E\u011fer <strong>karabu\u011fday unu<\/strong> al\u0131rsan\u0131z, buzdolab\u0131nda veya dondurucuda saklamal\u0131 ve k\u0131sa s\u00fcrede t\u00fcketmelisiniz, aksi halde i\u00e7eri\u011findeki do\u011fal ya\u011flar zarar g\u00f6rebilir.<\/p>\n<p>Marketlerde \u015fu tip gre\u00e7kalara ula\u015fmaya \u00e7al\u0131\u015f\u0131n:<\/p>\n<ul>\n<li><strong>\u00c7i\u011f \u00f6\u011f\u00fct\u00fclmemi\u015f Karabu\u011fday:<\/strong>\u00a0Bu karabu\u011fday \u00e7e\u015fidi i\u015flem g\u00f6rmemi\u015ftir ve kurutulmu\u015ftur. Salatalar ve tatl\u0131 yap\u0131mlar\u0131 i\u00e7in olduk\u00e7a uygundur (Belki <a href=\"https:\/\/coskumutlu.com\/chia-tohumu-nasil-kullanilir-faydalari-nelerdir\/\">Chia tohumu<\/a>yla birlikte iyi bir tatl\u0131 se\u00e7ene\u011fi olabilirler.).<\/li>\n<li><strong>Krema Karabu\u011fday:<\/strong> Kahvalt\u0131 se\u00e7enekleri i\u00e7in, meyvelerle, ya\u011fl\u0131 tohumlarla ve yo\u011furtla birle\u015ftirilmeye olduk\u00e7a uygundur.<\/li>\n<li><strong>Karabu\u011fday Unu:<\/strong> Tam bu\u011fday unuyla veya glutensiz unla birle\u015ftirilerek \u00f6zellikle ekmek yap\u0131m\u0131nda kullan\u0131labilir. Kuru karabu\u011fday tohumlar\u0131n\u0131z\u0131 \u00f6\u011f\u00fcterek kendi ununuzu kendiniz de haz\u0131rlayabilirsiniz.<\/li>\n<li><strong>Kasha:<\/strong> Bu Rusya\u2019da en pop\u00fcler olan karabu\u011fday t\u00fcr\u00fcd\u00fcr. Ezilmi\u015f karabu\u011fday tanelerinden olu\u015furlar. \u00c7orbalarda veya yan yemeklerde kullan\u0131ma uygundur.<\/li>\n<li><strong>Karabu\u011fday Soba Eri\u015fteleri:<\/strong>\u00a0Japoncada \u201cSoba\u201d karabu\u011fday anlam\u0131na gelir. Di\u011fer eri\u015ftelerin yerini de alabilir fakat \u00f6zellikle sebze \u00e7orbalar\u0131na \u00e7ok yak\u0131\u015f\u0131r. \u00a0Bir\u00e7ok \u015firket kulland\u0131klar\u0131 undan dolay\u0131 gluten i\u00e7erikli \u00e7orbalar \u00fcretir bu y\u00fczden etiket okudu\u011funuzdan emin olun.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Karabugday_Nasil_Pisirilir_ve_Tuketilir\"><\/span>Karabu\u011fday Nas\u0131l Pi\u015firilir ve T\u00fcketilir ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Karabu\u011fday pilav\u0131, karabu\u011fday salatas\u0131, karabu\u011fday ekme\u011fi ve karabu\u011fday \u00e7orbas\u0131 en fazla tercih edilen yemek \u00e7e\u015fididir.<\/p>\n<p>Karabu\u011fdaylar\u0131 iyice durulay\u0131n ve 2:1 oran\u0131na uyarak (2 kap su, 1 kap gre\u00e7ka) pi\u015firmeye ba\u015flay\u0131n.<\/p>\n<p>Yakla\u015f\u0131k 20 dakika sonra istedi\u011finiz k\u00fc\u00e7\u00fck kabarmalar ba\u015flad\u0131\u011f\u0131nda ve istedi\u011finiz dokuyu g\u00f6zlemledi\u011finizde ate\u015ften al\u0131n.<\/p>\n<p>B\u00fct\u00fcn suyu \u00e7ekmediyse ve yap\u0131\u015fkan bir hale geldilerse,\u00a0 pi\u015firmek i\u00e7in kulland\u0131\u011f\u0131n\u0131z su miktar\u0131n\u0131 d\u00fc\u015f\u00fcrebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gre\u00e7ka veya karabu\u011fday son zamanlarda \u00fcnlenmi\u015f olmas\u0131na ra\u011fmen, asl\u0131nda antik bir tah\u0131l t\u00fcr\u00fcd\u00fcr. Bug\u00fcnlerde ise \u00f6zellikle i\u00e7eri\u011findeki amino asitler, vitaminleri mineraller ve antioksidanlar sayesinde vejetaryan ve glutensiz beslenen ki\u015filer i\u00e7in iyi bir alternatif olmu\u015ftur. Karabu\u011fday (Gre\u00e7ka) Nedir ? Karabu\u011fday (Gre\u00e7ka); de\u011ferli besin \u00f6\u011felerinden zengin ve glutensiz olan, daha \u00f6nceleri Asya \u00fclkelerinde bolca t\u00fcketilirken yava\u015f yava\u015f&#8230;<\/p>\n","protected":false},"author":2,"featured_media":882,"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>Karabu\u011fday (Gre\u00e7ka) Nedir, Diyeti ve Faydalar\u0131 Nelerdir ? - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Gre\u00e7ka \u00f6zellikle Rusya ve yak\u0131nlar\u0131ndaki slav \u00fclkelerindeki kad\u0131nlar taraf\u0131ndan zay\u0131flama amac\u0131yla kullan\u0131lan bir tah\u0131ld\u0131r. T\u00fcrkiye&#039;de karabu\u011fday olarak da bilinmektedir. Bu besinin en avantajl\u0131 y\u00f6nlerinden biri gluten i\u00e7ermemesidir. Ayr\u0131ca vitamin ve mineral i\u00e7eri\u011fi a\u00e7\u0131s\u0131ndan da zengindir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Karabu\u011fday (Gre\u00e7ka) Nedir, Diyeti ve Faydalar\u0131 Nelerdir ? - Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"og:description\" content=\"Gre\u00e7ka \u00f6zellikle Rusya ve yak\u0131nlar\u0131ndaki slav \u00fclkelerindeki kad\u0131nlar taraf\u0131ndan zay\u0131flama amac\u0131yla kullan\u0131lan bir tah\u0131ld\u0131r. T\u00fcrkiye&#039;de karabu\u011fday olarak da bilinmektedir. Bu besinin en avantajl\u0131 y\u00f6nlerinden biri gluten i\u00e7ermemesidir. Ayr\u0131ca vitamin ve mineral i\u00e7eri\u011fi a\u00e7\u0131s\u0131ndan da zengindir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/\" \/>\n<meta property=\"og:site_name\" content=\"Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/diyetisyencoskumutlu\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-10T18:47:22+00:00\" \/>\n<meta name=\"author\" content=\"Diyetisyen Co\u015fku Mutlu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Diyetisyen Co\u015fku Mutlu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/\",\"url\":\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/\",\"name\":\"Karabu\u011fday (Gre\u00e7ka) Nedir, Diyeti ve Faydalar\u0131 Nelerdir ? - Diyetisyen Co\u015fku Mutlu\",\"isPartOf\":{\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/karabugday-grecka-nedir-diyeti-faydalari-nelerdir\/#primaryimage\"},\"thumbnailUrl\":\"\",\"datePublished\":\"2017-06-10T18:47:22+00:00\",\"dateModified\":\"2017-06-10T18:47:22+00:00\",\"author\":{\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/#\/schema\/person\/e6f1756d5af88d827bcc408057b44e1a\"},\"description\":\"Gre\u00e7ka \u00f6zellikle Rusya ve yak\u0131nlar\u0131ndaki slav \u00fclkelerindeki kad\u0131nlar taraf\u0131ndan zay\u0131flama amac\u0131yla kullan\u0131lan bir tah\u0131ld\u0131r. 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