\u00c7ocuklu\u011fumuzdan biliriz; annemiz elinde bir bardak s\u00fctle pe\u015fimizden ko\u015fard\u0131 y\u00fcksek miktarda protein, amino asit, vitamin ve kalsiyum gibi \u00f6nemli mineraller alabilmemiz ve sa\u011fl\u0131kl\u0131 geli\u015febilmemiz i\u00e7in. Evet, s\u00fct\u00fcn bile\u015fiminde bu maddelerin oran\u0131 olduk\u00e7a y\u00fcksek. \u0130nek s\u00fct\u00fc, %87 sudan olu\u015fur ve y\u00fcksek miktarda protein (3,4g\/100ml) ve kalsiyum (120mg\/100ml) i\u00e7erir. Ancak inek s\u00fct\u00fc, ger\u00e7ekten insan i\u00e7in mi? Part 2: Bitkisel S\u00fct & Benim Ki\u015fisel Tercihim<\/em><\/strong><\/p>\n\n\n\n \u0130nek s\u00fct\u00fcn\u00fcn alternatifi su bazl\u0131 bitkisel s\u00fctlerdir. Besin de\u011ferleri inek s\u00fct\u00fc kadar y\u00fcksek olmasa da, birbirine olduk\u00e7a yak\u0131nlar. Bitkisel s\u00fctlerin t\u00fcketilmesinin, etik ve \u00e7evresel fakt\u00f6rlerin yan\u0131 s\u0131ra, en yayg\u0131n sebeplerinden biri: laktoz intolerans\u0131<\/strong>. Baz\u0131 insanlar inek s\u00fct\u00fcndeki laktozu sorunsuz \u015fekilde sindirebilirken, baz\u0131lar\u0131nda, ince ba\u011f\u0131rsaklar\u0131ndaki laktaz enziminin yetersizli\u011fi y\u00fcz\u00fcnden rahats\u0131zl\u0131k, \u015fi\u015fkinlik ve kramplar meydana gelebilir. Bu durumda laktozsuz inek s\u00fct\u00fc veya bitkisel s\u00fctler tercih edilebilir. Ayr\u0131ca inek s\u00fct\u00fcne kar\u015f\u0131 alerjisi olanlar i\u00e7in de bitkisel s\u00fctler iyi bir \u00e7\u00f6z\u00fcm olacakt\u0131r.<\/p>\n\n\n\n Bana gelirsek; benim beslenme al\u0131\u015fkanl\u0131\u011f\u0131mda uzun y\u0131llard\u0131r bitkisel s\u00fctler yer al\u0131yor. <\/strong>\u0130nek s\u00fct\u00fcn\u00fc tercih etmememin sebebi ilk etapta, inek s\u00fct\u00fcn\u00fcn bende \u015fi\u015fkinlik yarat\u0131yor olmas\u0131. Laktoz intolerans\u0131 testi yapt\u0131rmad\u0131m daha \u00f6nce, ama kendimi g\u00f6zlemledim; laktozsuz inek s\u00fct\u00fcnde sorun ya\u015fam\u0131yorken, normal inek s\u00fct\u00fcnde \u00e7ok rahats\u0131z oluyorum. Yine de beslenmemde laktozsuz s\u00fct yerine bitkisel s\u00fctler yo\u011funlukta, \u00e7\u00fcnk\u00fc benim i\u00e7in etik de\u011ferler de \u00f6nemli. Ayr\u0131ca yukar\u0131da bahsetti\u011fim ‘inek s\u00fct\u00fc yavrusu i\u00e7indir ve do\u011fadaki hi\u00e7bir canl\u0131 b\u00fcy\u00fcd\u00fckten sonra s\u00fcte ihtiya\u00e7 duymaz’ g\u00f6r\u00fc\u015f\u00fcnde olmam da b\u00fcy\u00fck bir etken. O y\u00fczden inek s\u00fct\u00fcn\u00fc olabildi\u011fince az t\u00fcketmeye, hatta beslenme d\u00fczenimden tamamen \u00e7\u0131karmaya \u00e7al\u0131\u015f\u0131yorum; inek s\u00fct\u00fc hi\u00e7bir zaman ilk tercihim olmaz. Yava\u015f yava\u015f inek s\u00fct\u00fc i\u00e7eren g\u0131dalar\u0131n da alternatiflerini eklemeye \u00e7al\u0131\u015f\u0131yorum beslenme d\u00fczenime. Bu konuda \u00e7ok kat\u0131 de\u011filim, kendime bir \u015feyi yasaklam\u0131yorum, ama hayvansal s\u00fct ve s\u00fct \u00fcr\u00fcnleri t\u00fcketimim do\u011fal bir ak\u0131\u015fta ciddi derecede azald\u0131 ve azalmaya da devam ediyor. Bu \u015fekilde mutluyum, ayr\u0131ca bitkisel s\u00fctlerin tad\u0131 daha \u00e7ok ho\u015fuma gidiyor. \u2665\ufe0f<\/p>\n\n\n\n Part 3: Bitkisel S\u00fct \u00c7e\u015fitleri<\/em><\/strong><\/p>\n\n\n\n Badem S\u00fct\u00fc:<\/strong> En yayg\u0131n bitkisel s\u00fctlerden bir tanesidir. Tad\u0131 ne \u00e7ok tatl\u0131, ne \u00e7ok yavan, bence n\u00f6tr. Part 4: Yulaf S\u00fct\u00fc Tarifim<\/em><\/strong><\/p>\n\n\n\n Maalesef \u00fclkemizde bitkisel s\u00fctlerin fiyat\u0131 olduk\u00e7a y\u00fcksek. Ama sa\u011fl\u0131kl\u0131 beslenmek l\u00fcks olmamal\u0131. \u2665\ufe0f Bu tarifimle yulaf s\u00fct\u00fcn\u00fcz\u00fc evde sadece 10 dakikada haz\u0131rlayabilirsiniz. \u00dcstelik tam bir b\u00fct\u00e7e dostu; 1 litre ev yap\u0131m\u0131 yulaf s\u00fct\u00fcn\u00fcn maliyeti 5 lira bile de\u011fil!<\/strong> Tad\u0131na bay\u0131lacaks\u0131n\u0131z.<\/p>\n\n\n\n Malzemeler:<\/strong> \u00d6nbilgi: Baz\u0131 tariflerde yulaf\u0131n geceden suda bekletilmesi gerekti\u011fi yaz\u0131yor. Ancak bu, k\u0131vam\u0131 \u00e7ok etkileyen bir durum. Yulaf\u0131 bekletti\u011finizde s\u00fct\u00fcn\u00fcz\u00fcn k\u0131vam\u0131 koyu, yap\u0131\u015f yap\u0131\u015f (slimy) ve k\u00f6t\u00fc oluyor. Daha ak\u0131\u015fkan olmas\u0131 i\u00e7in ben suda bekletmiyorum<\/em>.<\/p>\n\n\n\n P\u00fcf noktalar\u0131yla yap\u0131l\u0131\u015f\u0131:<\/strong> Sizin s\u00fct tercihiniz hangisi – hayvansal m\u0131, bitkisel mi? Sebebiyle birlikte yorumlara yazarsan\u0131z \u00e7ok mutlu olurum. Ayr\u0131ca yulaf s\u00fct\u00fc tarifimi denerseniz, storylerinizi bana Instagram’dan g\u00f6ndermeyi unutmay\u0131n. \ud83d\ude0d<\/p>\n\n\n\n Sa\u011fl\u0131kl\u0131 kal\u0131n.\u2665\ufe0f \u00c7oook tart\u0131\u015f\u0131lan ve kafalarda soru i\u015fareti b\u0131rakan bir soru: \u0130nek s\u00fct\u00fc m\u00fc, bitkisel s\u00fct m\u00fc? Bu yaz\u0131mda \u00e7e\u015fitli alternatifler hakk\u0131nda biraz konu\u015fal\u0131m istiyorum. En sonda da evde 10 dakikada haz\u0131rlayabilece\u011finiz pratik ve herkesin b\u00fct\u00e7esine uygun yulaf s\u00fct\u00fc tarifimi payla\u015faca\u011f\u0131m sizinle. Sa\u011fl\u0131kl\u0131 beslenmek hi\u00e7 de pahal\u0131 de\u011fil. \u2665\ufe0f Part 1: \u0130nek S\u00fct\u00fc \u00c7ocuklu\u011fumuzdan biliriz; annemiz elinde … <\/p>\n","protected":false},"author":1,"featured_media":1832,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[84,16],"tags":[83,82,73,71,80],"translation":{"provider":"WPGlobus","version":"2.10.5","language":"tr","enabled_languages":["en","tr"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false}}},"_links":{"self":[{"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/posts\/1770"}],"collection":[{"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/comments?post=1770"}],"version-history":[{"count":28,"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/posts\/1770\/revisions"}],"predecessor-version":[{"id":1831,"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/posts\/1770\/revisions\/1831"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/media\/1832"}],"wp:attachment":[{"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/media?parent=1770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/categories?post=1770"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/eylemabaci.com\/tr\/wp-json\/wp\/v2\/tags?post=1770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Hayvansal s\u00fct, di\u015fi memeli hayvanlar\u0131n yeni do\u011furduklar\u0131 yavrular\u0131n\u0131 besleyebilmek \u00fczere, s\u00fct bezlerinde salg\u0131lanan, i\u00e7inde yavrunun kendini besleyecek duruma gelinceye kadar almak zorunda oldu\u011fu besin maddelerini bulunduran bir s\u0131v\u0131 oldu\u011funa g\u00f6re, do\u011fada asl\u0131nda insan i\u00e7in olu\u015fan bir madde de\u011fil. Hi\u00e7bir canl\u0131, kendi t\u00fcr\u00fcnden olmayan bir canl\u0131n\u0131n s\u00fct\u00fcn\u00fc i\u00e7memektedir do\u011fada ve b\u00fcy\u00fcd\u00fckten sonra da s\u00fcte ihtiya\u00e7 duymamaktad\u0131r.<\/strong> Dolay\u0131s\u0131yla inek s\u00fct\u00fc buza\u011f\u0131 i\u00e7in, ke\u00e7i s\u00fct\u00fc de o\u011flak i\u00e7indir. Yukar\u0131da bahsetti\u011fim \u00f6nemli besin maddelerini i\u00e7eriyor olsa da, ayn\u0131 zamanda hormonlar da i\u00e7eriyor elbette ve bu hormonlar\u0131 kendi v\u00fccudumuza almak ister miyiz, b\u00fcy\u00fck bir soru i\u015fareti. Buna herkes kendisi karar vermeli.
Ayr\u0131ca etik fakt\u00f6rleri <\/strong>de g\u00f6z \u00f6n\u00fcnde bulundurmak gerekir. \u0130nek s\u00fct\u00fcn\u00fcn marketteki raflara nas\u0131l geldi\u011fini ara\u015ft\u0131rd\u0131n\u0131z m\u0131 daha \u00f6nce? Bir buza\u011f\u0131n\u0131n g\u00fcnl\u00fck s\u00fct ihtiyac\u0131 5-8 litredir, dolay\u0131s\u0131yla anne ine\u011fin do\u011fal olarak verebilece\u011fi g\u00fcnl\u00fck s\u00fct miktar\u0131 a\u015fa\u011f\u0131 yukar\u0131 10 litredir. Ancak g\u00fcn\u00fcm\u00fczde, sanayile\u015fmenin bir etkisi olarak inekler g\u00fcnl\u00fck 50 litreye kadar s\u00fct vermektedir. Aradaki fark\u0131 g\u00f6rebiliyor musunuz? Ayr\u0131ca bir ine\u011fin s\u00fct verebilmesi i\u00e7in do\u011fum yapmas\u0131 gerekir. Suni tohumlama ile inekler neredeyse s\u00fcrekli yeni buza\u011f\u0131 do\u011fururlar. Ancak s\u00fct, buza\u011f\u0131ya gitmez – do\u011fumdan hemen sonra yavrular\u0131 annelerinden ay\u0131r\u0131rlar ve s\u00fct insana kal\u0131r. Bu tempoda 4-5 y\u0131l ge\u00e7er, sonra hayvan kesilir. Do\u011fadaki ba\u015fka bir canl\u0131n\u0131n sadece ben s\u00fct i\u00e7ebileyim diye bu \u015fekilde s\u00f6m\u00fcr\u00fclmesi bana \u00e7ok yanl\u0131\u015f ve ac\u0131mas\u0131zca geliyor, vicdan\u0131mla ba\u011fda\u015ft\u0131ram\u0131yorum.
\u00c7evresel fakt\u00f6rlere<\/strong> de k\u0131saca de\u011finecek olursam; hayvansal s\u00fct, bitkisel s\u00fct ile k\u0131yasland\u0131\u011f\u0131nda, daha fazla su ve toprak kullan\u0131m\u0131 gerektiriyor ve karbon emisyonu \u00e7ok daha y\u00fcksek. 1 litre yulaf s\u00fct\u00fcn\u00fcn \u00fcretimi 0,76 kg karbon sal\u0131n\u0131m\u0131na yol a\u00e7arken, inek s\u00fct\u00fcn\u00fcnde bu miktar 1,63 kg’a \u00e7\u0131k\u0131yor. Ancak bitkisel s\u00fctlerin de \u00e7evre \u00fczerinde olumsuz etkileri olmad\u0131\u011f\u0131 s\u00f6ylenemez. Tropikal \u00fclkelerde ekim (soya fasulyesi) i\u00e7in ya\u011fmur ormanlar\u0131 yak\u0131l\u0131yor; bu y\u00fczden bitkisel s\u00fct\u00fcn\u00fcz\u00fcn kayna\u011f\u0131n\u0131 da iyi ara\u015ft\u0131rman\u0131z\u0131 \u00f6neririm bunu desteklemek istemiyorsan\u0131z. G\u00fcbre, tar\u0131m ila\u00e7lar\u0131 da ayr\u0131 bir fakt\u00f6r.<\/p>\n\n\n\n![\"\"](\"http:\/\/eylemabaci.com\/wp-content\/uploads\/2021\/03\/IMG_9862-1024x576.jpg\")
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Soya S\u00fct\u00fc:<\/strong> \u0130nek s\u00fct\u00fcne en yak\u0131n s\u00fctt\u00fcr ve protein oran\u0131 en y\u00fcksek bitkisel alternatiftir. 100ml soya s\u00fct\u00fc 3,3g protein i\u00e7erir.
Yulaf S\u00fct\u00fc:<\/strong> Tad\u0131 daha tatl\u0131ms\u0131 ve benim favorilerimden. \u00d6zellikle porridge yaparken ilk tercihimdir. \ud83d\ude0d
Hindistan Cevizi S\u00fct\u00fc:<\/strong> Hem koyu (ya\u011fl\u0131), hem sulu (ya\u011fs\u0131z) k\u0131vam\u0131 mevcut. Tad\u0131 egzotik\/cevizimsi ve yemeklere harika bir aroma veriyor.
F\u0131nd\u0131k S\u00fct\u00fc: <\/strong>F\u0131nd\u0131k s\u00fct\u00fcn\u00fc s\u0131cak i\u00e7eceklerde \u00e7ok seviyorum. Kahvelere, s\u0131cak \u00e7ikolataya ve matchaya \u00e7ok yak\u0131\u015f\u0131yor.
Pirin\u00e7 S\u00fct\u00fc:<\/strong> Pirin\u00e7 s\u00fct\u00fc olduk\u00e7a tatl\u0131d\u0131r ve gluten i\u00e7ermez. \u00d6zellikle tatl\u0131 tariflerde \u015feker ilave etmeden kullan\u0131labilir.
Kenevir S\u00fct\u00fc: <\/strong>Omega3 zengini bir s\u00fct alternatifi. Hen\u00fcz pek yayg\u0131n de\u011fil, ama gelece\u011fin star\u0131 olma potansiyeli y\u00fcksek.
Hangisini tercih edelim? Bana sorarsan\u0131z, sadece birinde sabit kalmamak ve \u00e7e\u015fitli s\u00fct alternatiflerini d\u00f6n\u00fc\u015f\u00fcml\u00fc t\u00fcketmek, \u00f6nemli besin de\u011ferlerini almak i\u00e7in \u00f6nemli. <\/em>\u2665\ufe0f<\/p>\n\n\n\n![\"\"](\"http:\/\/eylemabaci.com\/wp-content\/uploads\/2021\/03\/IMG_9863-1024x576.jpg\")
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\u2022 80g yulaf ezmesi (tercihen ince \u00f6\u011f\u00fct\u00fclm\u00fc\u015f & glutensiz)
\u2022 1 litre so\u011fuk i\u00e7me suyu
\u2022 1-2 tatl\u0131 ka\u015f\u0131\u011f\u0131 agave \u015furubu (hurmayla da tatland\u0131r\u0131labilir, tamamen size kalm\u0131\u015f)
\u2022 1 tutam tuz
Ekipman:<\/strong>
\u2022 Blender
\u2022 S\u00fczme kesesi veya t\u00fclbent<\/p>\n\n\n\n![\"\"](\"http:\/\/eylemabaci.com\/wp-content\/uploads\/2021\/03\/IMG_9861-1024x576.jpg\")
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1.<\/span> Yulaf\u0131, suyu ve tuzu, 20 saniye boyunca blenderdan ge\u00e7irin. S\u00fcresi \u00e7ok \u00f6nemli! \u00c7ok uzun blend etmek veya kar\u0131\u015f\u0131m\u0131n kar\u0131\u015f\u0131rken \u0131s\u0131nmas\u0131, elde edece\u011finiz s\u00fct\u00fcn yap\u0131\u015f yap\u0131\u015f k\u00f6t\u00fc bir k\u0131vam almas\u0131n\u0131 sa\u011flar. O y\u00fczden 20-25 saniyeyi ge\u00e7irmeyin<\/strong>.
2.<\/span> S\u00fczme kesesi veya t\u00fclbent yard\u0131m\u0131yla, b\u00fcy\u00fck bir kasenin i\u00e7inde s\u00fct\u00fc s\u00fcz\u00fcn. Burada dikkat edilmesi gereken husus, s\u00fczerken bezin i\u00e7inde kalan lapay\u0131 \u00e7ok s\u0131kmamak<\/strong>. \u00c7ok soft s\u0131kman\u0131z gerek, sonlara do\u011fru yap\u0131\u015f yap\u0131\u015f k\u0131vam halinde akmaya ba\u015fl\u0131yor \u00e7\u00fcnk\u00fc. Onu almay\u0131n.
3.<\/span> Son olarak tatland\u0131rmak kal\u0131yor. Agave \u015furubu ilave edip, s\u00fct\u00fcn\u00fcz\u00fcn tad\u0131na bakabilirsiniz. E\u011fer hurma ile tatland\u0131racaksan\u0131z, hurmalar\u0131 \u00f6ncesinde s\u0131cak suda bekletin, blenderdan ge\u00e7irin ve 1. ad\u0131mda t\u00fcm malzemelerle birlikte tekrar blenderdan ge\u00e7irin.
Buz dolab\u0131nda 4-5 g\u00fcne kadar bozulmadan saklayabilirsiniz. T\u00fcketmeden \u00f6nce iyice \u00e7alkalay\u0131n.
Afiyet olsun! \ud83d\ude42<\/p>\n\n\n\n![\"\"](\"http:\/\/eylemabaci.com\/wp-content\/uploads\/2021\/03\/LD-Export-2-1-1024x576.jpg\")
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Eylem<\/p>\n","protected":false},"excerpt":{"rendered":"