{"id":1937,"date":"2024-12-19T18:00:04","date_gmt":"2024-12-19T15:00:04","guid":{"rendered":"https:\/\/www.asdami.com\/?p=1937"},"modified":"2024-12-27T12:01:28","modified_gmt":"2024-12-27T09:01:28","slug":"nohutlu-kabak","status":"publish","type":"post","link":"https:\/\/www.asdami.com\/?p=1937","title":{"rendered":"nohutlu kabak \ud83c\udf31\ud83c\udf31"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n
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“Her birimizin i\u00e7indeki do\u011fal \u015fifa g\u00fcc\u00fc, iyile\u015fmemizi sa\u011flayan en b\u00fcy\u00fck g\u00fc\u00e7t\u00fcr.” <\/em><\/p>\n\n\n\n

\u2013 Hipokrat<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n

<\/div>\n\n\n\n

radyo z’yi takip edenler biliyor; bu hafta ba\u015f\u0131ndan beri avurvedik beslenmeye \u00e7al\u0131\u015f\u0131yorum. nedir bu diye soruyorsan\u0131z a\u015fa\u011f\u0131da k\u0131sa bir \u00f6zet ge\u00e7eyim;<\/p>\n\n\n\n

ayurveda<\/strong>, k\u00f6kleri binlerce y\u0131l \u00f6ncesine dayanan bir ya\u015fam rehberi. k\u00f6keni hindistan olan bu do\u011fal sa\u011fl\u0131k sistemi sanskrit\u00e7e’de ya\u015fam bilgisi<\/em> anlam\u0131na geliyor. beslenmeden egzersize, m\u00fczikten renk terapisine kadar size neyin iyi hissettirece\u011fini g\u00f6steren bir rehber olarak da d\u00fc\u015f\u00fcn\u00fclebilir. ayurveda\u2019ya g\u00f6re evren ve biz, be\u015f temel elementten olu\u015fuyoruz; bo\u015fluk, su, hava, ate\u015f ve toprak. bu be\u015f elementin v\u00fccudumuzdaki oran\u0131, “dosha”m\u0131z (miza\u00e7) olarak adland\u0131r\u0131lan yap\u0131m\u0131z\u0131 belirliyor ve \u00fc\u00e7 temel dosha var: vata, pitta ve kapha. doshan\u0131z\u0131 \u00f6\u011frenmek i\u00e7in internette bulabilece\u011finiz baz\u0131 testleri kullanabilirsiniz, ben de \u00f6yle yapt\u0131m ama sevgili sevim bu i\u015fe epey merakl\u0131yd\u0131 ve testi bir uzman\u0131n yapmas\u0131 gerekti\u011fini s\u00f6ylemi\u015fti zaman\u0131nda. tek bir doshaya sahip olabildi\u011finiz gibi iki dosha kombinasyonuna hatta nadiren de olsa \u00fc\u00e7\u00fcne birden de sahip olunabiliyor. as\u0131l ama\u00e7, v\u00fccutta inflamasyonu (yani hastalanmay\u0131) \u00f6nlemek ve ruhsal, zihinsel ve bedensel dengeyi sa\u011flamak. ayurvedik beslenme de bu yakla\u015f\u0131ma dayan\u0131yor ve her dosha i\u00e7in belli beslenme bi\u00e7imi \u00f6neriyor.<\/p>\n\n\n\n

bu beslenme y\u00f6nteminin en \u00f6nemli unsurlar\u0131 taze, do\u011fal ve mevsiminde meyve sebze t\u00fcketimi ve elbette vazge\u00e7ilmezi baharatlar. baz\u0131 yiyecekleri asla bir arada yememek gerekiyor; \u00f6rne\u011fin s\u00fct \u00fcr\u00fcnleri ve yumurtay\u0131. ben bir vata-kapha’y\u0131m ve bana \u00f6nerilenler kabaca \u015f\u00f6yle;<\/p>\n\n\n\n

Tah\u0131llar<\/strong><\/p>\n\n\n\n

    \n
  • Pi\u015fmi\u015f ve \u0131l\u0131k tah\u0131llar tercih edilmelidir.<\/li>\n\n\n\n
  • \u00d6nerilenler: Basmati pirinci, quinoa, dar\u0131, yulaf.<\/li>\n\n\n\n
  • Ka\u00e7\u0131n\u0131lmas\u0131 gerekenler: Beyaz ekmek ve fazla ni\u015fastal\u0131 yiyecekler (Kapha’y\u0131 art\u0131r\u0131r).<\/li>\n<\/ul>\n\n\n\n

    Sebzeler<\/strong><\/h4>\n\n\n\n
      \n
    • \u0130yi pi\u015fmi\u015f, hafif baharatlanm\u0131\u015f sebzeler idealdir.<\/li>\n\n\n\n
    • \u00d6nerilenler: Kabak, tatl\u0131 patates, havu\u00e7, brokoli, \u0131spanak.<\/li>\n\n\n\n
    • Ka\u00e7\u0131n\u0131lmas\u0131 gerekenler: \u00c7i\u011f sebzeler (Vata i\u00e7in zor sindirilebilir) ve \u00e7ok ni\u015fastal\u0131 sebzeler (\u00f6rne\u011fin patates).<\/li>\n<\/ul>\n\n\n\n

      Meyveler<\/strong><\/h4>\n\n\n\n
        \n
      • Tatl\u0131 ve olgun meyveler, \u00f6zellikle pi\u015firilmi\u015f halde t\u00fcketilebilir.<\/li>\n\n\n\n
      • \u00d6nerilenler: Tatl\u0131 elma, armut, olgun muz, mango, papaya.<\/li>\n\n\n\n
      • Ka\u00e7\u0131n\u0131lmas\u0131 gerekenler: \u00c7ok asidik meyveler (\u00f6rne\u011fin ye\u015fil elma, greyfurt).<\/li>\n<\/ul>\n\n\n\n

        Proteinler<\/strong><\/h4>\n\n\n\n
          \n
        • Hafif, kolay sindirilebilir proteinler tercih edilmelidir.<\/li>\n\n\n\n
        • \u00d6nerilenler: Mercimek, nohut, fasulye (iyi pi\u015fmi\u015f), tofu.<\/li>\n\n\n\n
        • Ka\u00e7\u0131n\u0131lmas\u0131 gerekenler: Ya\u011fl\u0131 etler ve s\u00fct \u00fcr\u00fcnleri (Kapha’y\u0131 art\u0131r\u0131r).<\/li>\n<\/ul>\n\n\n\n

          Ya\u011flar<\/strong><\/h4>\n\n\n\n
            \n
          • Sa\u011fl\u0131kl\u0131 ya\u011flar Vata’y\u0131 yat\u0131\u015ft\u0131r\u0131r ama Kapha\u2019y\u0131 art\u0131rmamak i\u00e7in \u00f6l\u00e7\u00fcl\u00fc kullan\u0131lmal\u0131d\u0131r.<\/li>\n\n\n\n
          • \u00d6nerilenler: Ghee (sade ya\u011f), hindistancevizi ya\u011f\u0131, susam ya\u011f\u0131.<\/li>\n\n\n\n
          • Ka\u00e7\u0131n\u0131lmas\u0131 gerekenler: A\u015f\u0131r\u0131 ya\u011fl\u0131 yiyecekler.<\/li>\n<\/ul>\n\n\n\n

            Baharatlar<\/strong><\/h4>\n\n\n\n

            \u00c7ok keskin veya a\u015f\u0131r\u0131 ac\u0131 baharatlardan (\u00f6rne\u011fin ac\u0131 biber) ka\u00e7\u0131nmak gerekiyor. Hafif \u0131s\u0131t\u0131c\u0131 ve sindirimi destekleyen baharatlar hem Vata\u2019y\u0131 hem de Kapha\u2019y\u0131 dengeliyor. \u00d6nerilen baharatlar zencefil, kimyon, rezene, kakule, tar\u00e7\u0131n.<\/p>\n\n\n\n

            Neyse bu uzun ve ayr\u0131nt\u0131l\u0131 bir mesele. Ama en \u00f6nemli \u015feylerden birisi kesinlikle yemekleri taze yap\u0131p t\u00fcketmek. Bu y\u00fczden \u015fu s\u0131ralar kendime tek porsiyonluk yemekler yap\u0131yorum. \u0130\u015fte onlardan biri.<\/p>\n\n\n\n

            <\/div>\n\n\n\n
            <\/div>\n\n\n\n
            \n
            \"\"<\/figure>\n\n\n\n
            \"\"<\/figure>\n<\/figure>\n\n\n\n
            <\/div>\n\n\n\n

            malzemelerim<\/em><\/strong>; 
            – 1 orta kabak ve 1 k\u00fc\u00e7\u00fck havu\u00e7
            – 1\/2 k\u00fc\u00e7\u00fck so\u011fan
            – 1 di\u015f sar\u0131msak
            – 100 gr ha\u015flanm\u0131\u015f nohut
            – limon kabu\u011fu rendesi
            – bir tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131
            – bi \u00e7ay ka\u015f\u0131\u011f\u0131 kimyon, yar\u0131m \u00e7ay ka\u015f\u0131\u011f\u0131 zerde\u00e7al, biraz karabiber, tuz.<\/p>\n\n\n\n

            <\/p>\n\n\n\n

            nas\u0131l yapt\u0131m<\/em><\/strong>; 
            – ya\u011f, zerde\u00e7al, karabiber ve havu\u00e7lar\u0131 hafif\u00e7e kavurdum.
            – ard\u0131ndan nohutlar\u0131 ve kabaklar\u0131 ekledim.
            – biraz \u00e7evirdikten sonra yar\u0131m bardak kadar s\u0131cak su ekleyip, tencereyi hafif ate\u015fe ald\u0131m.
            – kimyon ekleyerek yakla\u015f\u0131k 20 dakika pi\u015firdim.<\/p>\n\n\n\n

            <\/div>\n\n\n\n
            \n
            \"\"<\/figure>\n\n\n\n
            \"\"<\/figure>\n<\/figure>\n\n\n\n
            <\/div>\n\n\n\n

            baz\u0131 notlar<\/em><\/strong>;<\/p>\n\n\n\n

            \u2714 en \u00f6nemli konulardan birisi zerde\u00e7al ve karabiberin hafif\u00e7e \u0131s\u0131t\u0131lmas\u0131; bu mutlaka yap\u0131lmal\u0131.<\/p>\n\n\n\n

            \u2714 bu yeme\u011fe bolca ye\u015fillik de ekleyebilirsiniz ama ben yan\u0131nda ye\u015fil kefir i\u00e7meyi tercih ettim. <\/p>\n\n\n\n

            \u2714 ye\u015fil kefir tarifim; bir bardak yar\u0131m ya\u011fl\u0131 kefirin i\u00e7ine \u00fc\u00e7er sap nane, dereotu ve d\u00f6rt yaprak kadar roka ekleyerek blenderda kar\u0131\u015ft\u0131rd\u0131m.<\/p>\n\n\n\n

            <\/p>\n\n\n\n

            <\/p>\n\n\n\n

            <\/p>\n\n\n\n

            <\/p>\n\n\n\n

            <\/p>\n\n\n\n

            <\/p>\n","protected":false},"excerpt":{"rendered":"

            “Her birimizin i\u00e7indeki do\u011fal \u015fifa g\u00fcc\u00fc, iyile\u015fmemizi sa\u011flayan en b\u00fcy\u00fck g\u00fc\u00e7t\u00fcr.” \u2013 Hipokrat radyo z’yi takip edenler biliyor; bu hafta ba\u015f\u0131ndan beri avurvedik beslenmeye \u00e7al\u0131\u015f\u0131yorum. nedir bu diye soruyorsan\u0131z a\u015fa\u011f\u0131da k\u0131sa bir \u00f6zet ge\u00e7eyim; ayurveda, k\u00f6kleri binlerce y\u0131l \u00f6ncesine dayanan bir ya\u015fam rehberi. k\u00f6keni hindistan olan bu do\u011fal sa\u011fl\u0131k sistemi sanskrit\u00e7e’de ya\u015fam bilgisi anlam\u0131na geliyor. […]<\/p>\n","protected":false},"author":3,"featured_media":1941,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"class_list":["post-1937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ayurvedik-beslenme"],"_links":{"self":[{"href":"https:\/\/www.asdami.com\/index.php?rest_route=\/wp\/v2\/posts\/1937","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.asdami.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.asdami.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.asdami.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.asdami.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1937"}],"version-history":[{"count":5,"href":"https:\/\/www.asdami.com\/index.php?rest_route=\/wp\/v2\/posts\/1937\/revisions"}],"predecessor-version":[{"id":2062,"href":"https:\/\/www.asdami.com\/index.php?rest_route=\/wp\/v2\/posts\/1937\/revisions\/2062"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.asdami.com\/index.php?rest_route=\/wp\/v2\/media\/1941"}],"wp:attachment":[{"href":"https:\/\/www.asdami.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.asdami.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1937"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.asdami.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}