![\"\"](\"http:\/\/www.sutyo.com\/wp-content\/uploads\/2017\/02\/m\u00f6\u00f6s\u00fct-5kg-2-300x285.jpg\")
u i\u015flemle i\u00e7indeki b\u00fct\u00fcn yararl\u0131 zararl\u0131 b\u00fct\u00fcn mikroorganizmalar \u00f6lmektedir. Yani s\u00fctte PREB\u0130YOT\u0130KLER denen ve sa\u011fl\u0131kl\u0131 olmam\u0131z i\u00e7in olmazsa olmaz olan mikroorganizmalar ve onlarla beraber vitamin ve enzimler de zarar g\u00f6rmektedir.
\nPASTOR\u0130ZE ED\u0130LM\u0130\u015e S\u00fctte g\u00fcnl\u00fck \u015fi\u015fe s\u00fct dedi\u011fimiz ve s\u00fct\u00fcn 72 derecede 15 saniye tutularak mikroplardan ar\u0131nd\u0131rma i\u015flemidir. Bu i\u015flemle s\u00fct azda olsa yararl\u0131 mikroorganizma bar\u0131nd\u0131rmaktad\u0131r.
\n\u00c7\u0130\u011e S\u00dcT olarak al\u0131nan s\u00fct\u00fcn kaynat\u0131lmas\u0131yla tam olarak yararl\u0131 mikroorganizmalar yok olmamaktad\u0131r. Vitamin, Mineral ve Prebiyotik i\u00e7eri\u011fi uht ve past\u00f6rize s\u00fcte g\u00f6re daha y\u00fcksektir.
\nYAN\u0130 E\u011eER TEM\u0130N EDEB\u0130L\u0130YORSANIZ G\u00dcVEND\u0130\u011e\u0130N\u0130Z S\u00dcT\u00c7\u00dcN\u00dcZ VARSA \u00c7\u0130\u011e S\u00dcT, YOKSA E\u011eER PASTOR\u0130ZE G\u00dcNL\u00dcK S\u00dcT ALMAYI TERC\u0130H ED\u0130N .<\/p>\n
YO\u011eURT olarak haz\u0131r sat\u0131lan yo\u011furtlar\u0131 tercih etmek yerine past\u00f6rize veya temin edebiliyorsan\u0131z \u00e7i\u011f s\u00fct\u00fc kaynatarak evde kendi yo\u011furdunuzu kendiniz yap\u0131n ve yararl\u0131 mikroorganizma dedi\u011fimiz v\u00fccudumuz i\u00e7in say\u0131s\u0131z bir\u00e7ok faydas\u0131 bulunan PREB\u0130YOT\u0130K i\u00e7eren yo\u011furt t\u00fcketin.
\nKIRMIZI ET, TAVUK, BALIK gibi besinleri t\u00fcketirken \u00f6zellikle pi\u015firme y\u00f6ntemlerine dikkat etmektir.<\/p>\n
Kahvalt\u0131s\u0131z g\u00fcne ba\u015flamay\u0131n. Her sabah kalkt\u0131\u011f\u0131n\u0131zda, herak\u015fam yatmadan \u00f6nce, her yeme\u011fe ba\u015flarken ve yeme\u011finizi yerken bir su barda\u011f\u0131 su t\u00fcketin. B\u00f6ylece i\u015ftah\u0131n\u0131z\u0131 da kontrol etmi\u015f olur ve ayn\u0131 zamanda sindirim sisteminizin daha d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flam\u0131\u015f olursunuz. Pilav, makarna gibi ekmek grubu yiyecekleri haftada 2- 3 defadan fazla t\u00fcketmeyin. T\u00fcketti\u011finizde ka\u015f\u0131k yerine \u00e7atal kullanarak t\u00fcketin. B\u00f6ylece yiyece\u011finiz miktar\u0131 azaltm\u0131\u015f olursunuz.<\/p>\n Yemeklerin suyunu t\u00fcketmek yerine susuz olarak kendisini t\u00fcketin b\u00f6ylece daha \u00e7ok posa alm\u0131\u015f olursunuz ve ayr\u0131ca ekmek t\u00fcketimi azaltman\u0131z daha kolay olur. Basit karbonhidrat i\u00e7eren g\u0131dalar\u0131n (hamur i\u015fleri, tatl\u0131lar, haz\u0131r i\u00e7ecek me\u015frubatlar) t\u00fcketiminin m\u00fcmk\u00fcn oldu\u011fu kadar s\u0131kl\u0131\u011f\u0131n\u0131 azalt\u0131n. <\/p>","protected":false},"excerpt":{"rendered":" S\u00fct Yo\u011furt Peynir HANG\u0130 BES\u0130NLER\u0130 T\u00dcKETMEL\u0130 VE NELERE D\u0130KKAT ETMEL\u0130Y\u0130Z ?\u00a0S\u00dcT GRUBU (S\u00dcT, YO\u011eURT, AYRAN VB.)S\u00dcT P\u0130YASADA\u00a0PASTOR\u0130ZE ED\u0130LM\u0130\u015e,\u00a0UHT ISIL \u0130\u015eLEM G\u00d6RM\u00dc\u015e VE\u00a0\u00c7\u0130\u011e S\u00dcT OLARAK BULUNMAKTADIR.\u00a0UHT \u0130\u015eLEM\u0130S s\u00fct\u00fcn135- 150 derece s\u0131cakl\u0131kta 2-4 saniye tutulmas\u0131 i\u015flemidir. Kutu s\u00fctler UHT i\u015flem g\u00f6rm\u00fc\u015f s\u00fctlerdir ve b u i\u015flemle i\u00e7indeki b\u00fct\u00fcn yararl\u0131 zararl\u0131 b\u00fct\u00fcn mikroorganizmalar \u00f6lmektedir. Yani s\u00fctte PREB\u0130YOT\u0130KLER denen … Okumaya devam et “S\u00fct Yo\u011furt Peynir”<\/span><\/a><\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[2],"tags":[74,20,46,36],"class_list":["post-769","post","type-post","status-publish","format-standard","hentry","category-sut-hakkinda","tag-manda-yogurdu","tag-peynir","tag-sut","tag-yogurt"],"aioseo_notices":[],"_links":{"self":[{"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/posts\/769","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/comments?post=769"}],"version-history":[{"count":1,"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/posts\/769\/revisions"}],"predecessor-version":[{"id":770,"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/posts\/769\/revisions\/770"}],"wp:attachment":[{"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/media?parent=769"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/categories?post=769"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/tags?post=769"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n![\"\"](\"http:\/\/www.sutyo.com\/wp-content\/uploads\/2017\/02\/s\u00fct_i\u00e7eri\u011fi-300x164.jpg\")
Her g\u00fcn sabah kahvalt\u0131<\/a> , \u00f6\u011fle yeme\u011fi ve ak\u015fam yeme\u011fi olacak \u015fekilde 3 ana \u00f6\u011f\u00fcn ve aralarda ara \u00f6\u011f\u00fcn olacak \u015fekilde beslenmenizi ayarlay\u0131n ve kesinlikle \u00f6\u011f\u00fcn atlamay\u0131n.
\nAcil bir durum mu s\u00f6z konusu, yemek haz\u0131rlayacak vaktiniz mi yok; ozaman \u00f6\u011f\u00fcn\u00fcn\u00fcz\u00fc atlamak yerine en basit olarak 2-3 dilimlik ekmek aras\u0131 peynir, ye\u015fillik domates \u015feklinde \u00f6\u011f\u00fcn\u00fcn\u00fcz\u00fc t\u00fcketin. \u0130\u00e7ecek olarak ayran ,yoksa su tercih edin.
\nKahvalt\u0131n\u0131z\u0131 en ge\u00e7 9\u2019a kadar \u00f6\u011fle yeme\u011finizi 2\u2019ye kadar ak\u015fam yeme\u011finizi en ge\u00e7 7\u2019ye kadar bitirin.
\nG\u00fcnde en 8- 10 bardak su i\u00e7meye \u00e7al\u0131\u015f\u0131n. E\u011fer su i\u00e7mekte zorlan\u0131yorum diyorsan\u0131z i\u00e7ine limon yada herhangi bir meyvenin suyundan damlat\u0131p o \u015fekilde i\u00e7meyi deneyin.<\/p>\n
\nG\u00fcnde 3 saatten fazla kendinizi a\u00e7 b\u0131rakmamaya \u00f6zen g\u00f6sterin. \u00c7\u00fcnk\u00fc a\u00e7l\u0131k s\u00fcresi uzad\u0131k\u00e7a metabolizma h\u0131z\u0131n\u0131z\u0131 yava\u015flat\u0131rs\u0131n\u0131z.
\nEkmek olarak kepek, \u00e7avdar, tam bu\u011fday ekme\u011fi gibi tah\u0131ll\u0131 ekmekleri tercih edin. B\u00f6ylece hem lif alarak sindirim sisteminin d\u00fczenli \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flam\u0131\u015f olursunuz hem de daha az ekmek yiyerek daha doyurucu bir \u00f6\u011f\u00fcn alm\u0131\u015f olursunuz.<\/p>\n![\"\"](\"http:\/\/www.sutyo.com\/wp-content\/uploads\/2017\/02\/kutu_sut-3.jpg\")
Yemek yeme s\u00fcresini 15 dakikadan daha k\u0131sa tutmay\u0131n. Tokluk hissinin beyinde olu\u015fmas\u0131 i\u00e7in en az 15 dk ge\u00e7mesi gerekir. \u00d6nemli olan yedi\u011finiz miktar de\u011fil yemek yeme s\u00fcrenizdir.<\/p>\n
\nAl\u0131\u015fveri\u015fe \u00e7\u0131karken tok olarak \u00e7\u0131kmaya \u00f6zen g\u00f6sterin ve yan\u0131n\u0131zda meyve, galeta,leblebi vb. ara\u00f6\u011f\u00fcn al\u0131n ve al\u0131\u015fveri\u015fe liste haz\u0131rlayarak \u00e7\u0131k\u0131n.
\nHaz\u0131r i\u00e7ecekler yerine evde yap\u0131lm\u0131\u015f komposto, ayran, taze s\u0131k\u0131lm\u0131\u015f meyve suyu, bitki \u00e7aylar\u0131n\u0131 tercih edin. Bitki \u00e7aylar\u0131 \u00f6zellikle ye\u015fil \u00e7ay, ada\u00e7ay\u0131, kar\u0131\u015f\u0131k bitki \u00e7ay\u0131 vb. \u00e7aylar i\u015ftah\u0131n\u0131z\u0131n kontol edilmesinde de yard\u0131mc\u0131 olur.
\nK\u0131zartma y\u00f6ntemleri yerine ha\u015flama,f\u0131r\u0131ndapi\u015firme,\u0131zgara gibi y\u00f6ntemleri tercih edin.<\/p>\n
\n( haftada bir, 15 g\u00fcnde bir, ayda bir gibi) \u00e7\u00fcnk\u00fc bu g\u0131dalar hem i\u015ftah\u0131n kontrol edilmesini zorla\u015ft\u0131r\u0131r hem de sindirim sistemi hastal\u0131klar\u0131, diyabet, kalp damar sistemi hastal\u0131klar\u0131, karaci\u011fer hastal\u0131klar\u0131n\u0131n vb. ortaya \u00e7\u0131kmas\u0131na sebep olabilir.
\nS\u00fct yo\u011furt peynir\u2026 Sa\u011fl\u0131k i\u00e7in bu 3 beyazdan vazge\u00e7meyin!
\nS\u00fct Yo\u011furt Tereya\u011f\u0131 Peynir \u00dcretim Kontrol
\nUzman Diyetisyen \u015eebnem Kand\u0131ral\u0131, Alzheimer olmamak<\/a> i\u00e7in s\u00fct, yo\u011furt ve peynir t\u00fcketiminin \u00f6nemli oldu\u011funu s\u00f6yledi.
\nUzman Diyetisyen \u015eebnem Kand\u0131ral\u0131, haf\u0131zay\u0131 g\u00fc\u00e7lendiren besinleri \u015f\u00f6yle s\u0131ralad\u0131;
\nIspanak : B grubu vitaminler ve folat i\u00e7erir , E vitamininden zengindir . Beyin h\u00fccrelerini zararl\u0131 serbest radikallere kar\u015f\u0131 korur . E vitamini zengini di\u011fer besinler : badem , brokoli , kivi , mango , ay\u00e7i\u00e7ek tohumu , domates .
\nBal\u0131k ( Omega 3 ) : Omega 3 beyin fonksiyonlar\u0131nda \u00f6nemli bir rola sahiptir . Davran\u0131\u015f ve bili\u015fsel olaylarda etkilidir . En iyi kaynaklar\u0131 : somon , uskumru , hamsi , sardalye , ringa bal\u0131\u011f\u0131 . Ceviz ve keten tohumuda iyi kaynaklar\u0131ndand\u0131r . Eksikli\u011finde depresyon , disleksi ( \u00f6\u011frenme bozuklu\u011fu ) , dikkat eksikli\u011fi vb. g\u00f6r\u00fcl\u00fcr.
\nBitter \u00e7ikolata : Beyin resept\u00f6rlerini aktive etmek i\u00e7in endorfin sal\u0131n\u0131m\u0131n\u0131 artt\u0131r .Y\u00fcksek kakao i\u00e7eri\u011fine sahip birka\u00e7 bitter karesi g\u00fc\u00e7l\u00fc antioksidanlar i\u00e7erir , do\u011fal uyar\u0131c\u0131lar\u0131 sayesinde odaklanma ve konsantrasyonu art\u0131r\u0131r .
\nYaban mersini , \u00e7ilek , b\u00f6\u011f\u00fcrtlen : Beyini serbest radikal hasar\u0131ndan korumada etkilidirler . Bellek artt\u0131r\u0131c\u0131 fitokimyasal olan antosiyaninden zengindirler . K\u0131rm\u0131z\u0131 \u00fcz\u00fcm, kivi, portakal ve elma da beyin g\u00fcc\u00fcn\u00fcn art\u0131\u015f\u0131 i\u00e7in di\u011fer m\u00fckemmel besinlerdir.
\nS\u00fct, yo\u011furt , peynir : M\u00fckemmel birer protein kayna\u011f\u0131d\u0131rlar . V\u00fccuda yava\u015f ve sabit bir enerji kayna\u011f\u0131 sa\u011flay\u0131p , g\u00fcn i\u00e7inde haf\u0131zam\u0131z\u0131n ayakta kalmas\u0131na destek olurlar . Protein i\u00e7eren besinler ayn\u0131 zamanda v\u00fccudu uyaran kimyasallar olan epinefrin ve dopamin seviyelerini de artt\u0131r\u0131rlar .
\nYumurta: Beyindeki haf\u0131za b\u00f6l\u00fcm\u00fc i\u00e7in gerekli olan vitaminleri ( A , D , B12 , B grubu ) bar\u0131nd\u0131r\u0131r . Beyinden sinyal al\u0131p , g\u00f6nderme i\u00e7in gerekli \u00f6nemli bir aminoasit olan tirozini i\u00e7erir , v\u00fccudun uyan\u0131k kalmas\u0131n\u0131 sa\u011flar.
\nTam tah\u0131llar : Esmer pirin\u00e7 , esmer ekmek , yulaf , dar\u0131 vb. B6 , B12 ve folik asit i\u00e7erirler . Haf\u0131zay\u0131 korumak , konsantrasyon ve beyine kan ak\u0131\u015f\u0131n\u0131 sa\u011flamak i\u00e7in gereklidirler .
\nKuruyemi\u015f ve tohumlar : Ruh halini pozitif yonde etkilerler . Kabak ve ay\u00e7ekirde\u011fi kognitif fonksiyonlar\u0131 artt\u0131r\u0131rlar . Uykusuzluk ve hafif depresyon durumlar\u0131nda rahatlamaya yard\u0131mc\u0131 olur .
\nK\u0131rm\u0131z\u0131 lahana: Beyin h\u00fccre hasar\u0131n\u0131 azaltmak ve uzun s\u00fcreli haf\u0131zay\u0131 canland\u0131rmak i\u00e7in gerekli polifenolleri ( fisetin ) i\u00e7erir , bu Alzheimer hastal\u0131\u011f\u0131n\u0131n \u00f6nlenmesi ve tedavisinde yararl\u0131d\u0131r. K\u0131rm\u0131z\u0131 so\u011fanda iyi bir se\u00e7imdir .
\nBrokoli ve ku\u015fkonmaz : K vitamininin zengin kaynaklar\u0131d\u0131r . Bili\u015fsel fonksiyonlar\u0131 ve beyin g\u00fcc\u00fcn\u00fc artt\u0131rmada etkilidirler .
\nF\u0131st\u0131k ezmesi : Beyinin odaklanmas\u0131 ve dikkat i\u00e7in gerekli olan B6 vitamininden zengindir . K\u0131zarm\u0131\u015f bir dilim ekmek \u00fcst\u00fcne 1 yemek ka\u015f\u0131\u011f\u0131 kadar f\u0131st\u0131k ezmesi ve \u00fczerine eklenmi\u015f muz dilimleri ile B6 vitamininden zengin bir ara \u00f6\u011f\u00fcn yapabilirsiniz .
\nSu : Dehidratasyon ( susuzluk ) beynin kortizol denen bir hormon salg\u0131lamas\u0131na neden olur . Bu hormondaki art\u0131\u015f beynin bilgi depolama k\u0131sm\u0131n\u0131n k\u00fc\u00e7\u00fclmesine ve haf\u0131za g\u00fcc\u00fcn\u00fcn azalmas\u0131na neden olur . Kortizol adrenalin \u00fcretimini de arttt\u0131r\u0131r , bu art\u0131\u015f beyin fonksiyonunu etkiler ve haf\u0131zay\u0131 bozar.\u201d<\/p>\n