{"id":20188,"date":"2020-04-01T12:39:28","date_gmt":"2020-04-01T12:39:28","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=15929"},"modified":"2023-09-29T18:10:39","modified_gmt":"2023-09-29T15:10:39","slug":"atistirmalik-5-muhtesem-kahvalti-tarifi","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/atistirmalik-5-muhtesem-kahvalti-tarifi\/","title":{"rendered":"At\u0131\u015ft\u0131rmal\u0131k 5 muhte\u015fem kahvalt\u0131 tarifi"},"content":{"rendered":"<p>T\u00fcrkiye Beslenme ve Sa\u011fl\u0131k Ara\u015ft\u0131rmas\u0131\u2019n\u0131n verilerine g\u00f6re insanlar\u0131n %17.4\u2019\u00fc zaman yetersizli\u011finden, %16.6\u2019s\u0131 da ge\u00e7 kald\u0131\u011f\u0131 i\u00e7in kahvalt\u0131 yapm\u0131yor. G\u00fcn i\u00e7erisinde daha sa\u011fl\u0131kl\u0131 olmak ve b\u00f6ylece g\u00fcn\u00fcn\u00fcz\u00fc daha verimli ge\u00e7irebilmek i\u00e7in bu \u00f6\u011f\u00fcn\u00fc kesinlikle atlamamal\u0131s\u0131n\u0131z. Siz de vaktinizi bahane edenlerdenseniz, sizin i\u00e7in en pratik en lezzetli kahvalt\u0131l\u0131k at\u0131\u015ft\u0131rma tariflerini ara\u015ft\u0131rd\u0131k!<\/p>\n<h2>Kahvalt\u0131 neden \u00e7ok \u00f6nemli?<\/h2>\n<p><strong><img decoding=\"async\" class=\"alignnone wp-image-15992 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2020\/03\/iStock-1153518819-800x529.jpg\" alt=\"kahvalt\u0131\" width=\"600\" height=\"397\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/397;\" \/>\u00a0<\/strong><\/p>\n<p>Uyurken bile \u00e7al\u0131\u015fmaya devam eden v\u00fccudumuz, gece boyunca besin \u00f6gelerinin t\u00fcm\u00fcn\u00fc kullan\u0131r. Yakla\u015f\u0131k 12 saatlik bu s\u00fcrenin ard\u0131ndan kahvalt\u0131 yap\u0131lmazsa beyinde yeterince enerji olu\u015famaz. Bu da g\u00fcn boyu yorgunluk, dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131, ba\u015f a\u011fr\u0131s\u0131 ya\u015faman\u0131za neden olur. Size enerji veren, haf\u0131zan\u0131z\u0131 g\u00fc\u00e7lendiren, konsantrasyonunuzu artt\u0131ran, hatta diyabet ve kalp hastal\u0131klar\u0131 riskinizi bile azaltan kahvalt\u0131, g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fcd\u00fcr diyebiliriz.<\/p>\n<p>Not: Kahvalt\u0131y\u0131 atlayarak kilo verebilece\u011finizi d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z yan\u0131l\u0131yorsunuz. Aksine v\u00fccudunuzu \u201ck\u0131tl\u0131k sinyali\u201d moduna ge\u00e7irmi\u015f oluyorsunuz. Uzun s\u00fcre enerjisiz, a\u00e7 kalan v\u00fccut bir sonraki \u00f6\u011f\u00fcnde t\u00fcketti\u011finiz yiyecekleri ya\u011fa d\u00f6n\u00fc\u015ft\u00fcrerek depoluyor. Bu isteyece\u011finiz en son \u015fey.<\/p>\n<p>Kahvalt\u0131n\u0131n \u00f6nemini vurgulad\u0131\u011f\u0131m\u0131za g\u00f6re nefis tariflerimize ge\u00e7ebiliriz! Yine de tariflerden \u00f6nce s\u00fcpermarket al\u0131\u015fveri\u015finizi g\u00f6zden ge\u00e7irmek isterseniz <a href=\"https:\/\/www.hepsiburada.com\/gida-urunleri-c-28001469\">buraya<\/a> t\u0131klayabilirsiniz.<\/p>\n<h2>Kahvalt\u0131l\u0131k Omlet b\u00f6re\u011fi<\/h2>\n<p>Kahvalt\u0131da protein t\u00fcketmek, g\u00fcn i\u00e7erisinde kan \u015fekerinizin daha dengeli olmas\u0131n\u0131 sa\u011flar. Yumurta da tercih edebilece\u011finiz en iyi protein kaynaklar\u0131ndan biri! Yava\u015f sindirildi\u011finden tok tutma \u00f6zelli\u011fi de bulunan yumurtay\u0131 kahvalt\u0131n\u0131zdan eksik etmemenizi \u00f6neririz.<\/p>\n<p>\u0130\u00e7erisinde 4 yumurta bulunan omlet b\u00f6re\u011fi hem \u00e7ok lezzetli hem de yap\u0131m\u0131 \u00e7ok kolay! 5 dakikada haz\u0131rlayabilece\u011finiz bu tarifi \u00e7ok seveceksiniz.<\/p>\n<p>Malzemeler:<\/p>\n<ul>\n<li>4 tane yumurta<\/li>\n<li>1 \u00e7ay barda\u011f\u0131 beyaz peynir<\/li>\n<li>1 tutam ince k\u0131y\u0131lm\u0131\u015f maydanoz<\/li>\n<li>1 \u00e7ay ka\u015f\u0131\u011f\u0131 tuz<\/li>\n<li>3 yemek ka\u015f\u0131\u011f\u0131 un<\/li>\n<li>1 tatl\u0131 ka\u015f\u0131\u011f\u0131 kabartma tozu<\/li>\n<li>Pul biber (\u0130ste\u011fe g\u00f6re)<\/li>\n<\/ul>\n<p>Yap\u0131l\u0131\u015f\u0131:<\/p>\n<p>Derin bir kapta ufalanm\u0131\u015f peyniri, maydanozu, tuzu, unu ve kabartma tozunu kar\u0131\u015ft\u0131r\u0131n. Daha sonra yumurtalar\u0131 ekleyip ka\u015f\u0131k yard\u0131m\u0131yla malzemeleri yedirin. Bu esnada uygun bir tavada tereya\u011f\u0131n\u0131 eritin. Haz\u0131rlad\u0131\u011f\u0131n\u0131z kar\u0131\u015f\u0131m\u0131 tereya\u011f\u0131n\u0131n \u00fczerine d\u00f6k\u00fcn. Tavan\u0131n a\u011fz\u0131n\u0131 kapat\u0131p orta ate\u015fte pi\u015firmeye b\u0131rak\u0131n. Kabar\u0131p alt\u0131 pembele\u015fti\u011finde ters \u00e7evirip di\u011fer taraf\u0131 pi\u015firin. Sizi uzun bir s\u00fcre tok tutacak nefis omlet b\u00f6re\u011finiz haz\u0131r!<\/p>\n<h2>Klasik bir kahvalt\u0131 istemeyenlere atom i\u00e7ece\u011fi<\/h2>\n<p><img decoding=\"async\" class=\"alignnone wp-image-15990 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2020\/03\/iStock-467256499-800x533.jpg\" alt=\"\" width=\"600\" height=\"400\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/400;\" \/><\/p>\n<p>\u201cSabahlar\u0131 kahvalt\u0131 haz\u0131rlamakla u\u011fra\u015fam\u0131yorum, hi\u00e7 enerjim olmuyor!\u201d derseniz, ihtiyac\u0131n\u0131z olan b\u00fct\u00fcn enerjiyi alaca\u011f\u0131n\u0131z \u00fcstelik haz\u0131rlarken de hi\u00e7 yorulmayaca\u011f\u0131n\u0131z bir tarifle kar\u015f\u0131n\u0131zday\u0131z! \u0130\u00e7erisinde sizi g\u00fcne haz\u0131rlayacak harika malzemeler bulunan bu atom i\u00e7ece\u011fi hemen kafan\u0131za dikip evden \u00e7\u0131kabilirsiniz.<\/p>\n<p>Malzemeler:<\/p>\n<ul>\n<li>2 bardak\u00a0g\u00fcnl\u00fck s\u00fct (organik ya da \u00e7iftlik s\u00fct\u00fc olmas\u0131 tercih edilir)<\/li>\n<li>1 adet b\u00fcy\u00fck boy\u00a0muz<\/li>\n<li>1 adet\u00a0kivi<\/li>\n<li>2 tatl\u0131 ka\u015f\u0131\u011f\u0131\u00a0nutella<\/li>\n<li>1.5 tatl\u0131 ka\u015f\u0131\u011f\u0131\u00a0bal<\/li>\n<\/ul>\n<p>Yap\u0131l\u0131\u015f\u0131:<\/p>\n<p>T\u00fcm malzemeleri s\u0131ra g\u00f6zetmeksizin blender\u0131n\u0131z\u0131n i\u00e7ine at\u0131n. Malzemeler birbirlerine iyice kar\u0131\u015fana kadar blender\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n. Homojen bir hal ald\u0131\u011f\u0131nda, i\u00e7ece\u011finiz haz\u0131r demektir!<\/p>\n<h2>Pratik ve Hafif kahvalt\u0131: S\u00fctl\u00fc meyveli yulaf ezmesi<\/h2>\n<p><img decoding=\"async\" class=\"alignnone wp-image-15991 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2020\/03\/iStock-928803786-800x533.jpg\" alt=\"\" width=\"600\" height=\"400\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/400;\" \/><\/p>\n<p>Tok tutma \u00f6zelli\u011fi sayesinde kilo vermek isteyenlerin g\u00f6zdesi olan yulaf ezmesi, asl\u0131nda hepimizin t\u00fcketmesi gereken bir besin. Bir porsiyon yulaf ezmesi, v\u00fccudunuzun g\u00fcnl\u00fck protein ihtiyac\u0131n\u0131n y\u00fczde 15&#8217;ini kar\u015f\u0131l\u0131yor. Antioksidan ve karbonhidrat bak\u0131m\u0131ndan da zengin olan yulaf ezmesi, v\u00fccut i\u00e7in tam bir enerji kayna\u011f\u0131! Bu yararl\u0131 besine bir de meyve ve s\u00fct ekleyip 5 dakika i\u00e7inde kendinize sa\u011fl\u0131kl\u0131, tatl\u0131 m\u0131 tatl\u0131 bir kahvalt\u0131 haz\u0131rlayabilirsiniz.<\/p>\n<p>Not: Kahvalt\u0131da meyve t\u00fcketmek ihtiyac\u0131n\u0131z olan C vitaminini alman\u0131z\u0131 sa\u011flar, demir mineralinin emilimini artt\u0131r\u0131r ve kan kolesterol seviyenizi d\u00fc\u015f\u00fcr\u00fcr.<\/p>\n<p>Malzemeler:<\/p>\n<ul>\n<li>4 yemek ka\u015f\u0131\u011f\u0131 yulaf ezmesi<\/li>\n<li>Yar\u0131m elma (diledi\u011finiz herhangi bir meyve de olabilir)<\/li>\n<li>1 k\u00fc\u00e7\u00fck muz<\/li>\n<li>3 tane ceviz<\/li>\n<li>Tar\u00e7\u0131n<\/li>\n<li>1 su barda\u011f\u0131 oda s\u0131cakl\u0131\u011f\u0131nda veya so\u011fuk s\u00fct<\/li>\n<\/ul>\n<p>Yap\u0131l\u0131\u015f\u0131:<\/p>\n<p>Yulaflar\u0131 derin bir kaba al\u0131n ve \u00fczerine ister so\u011fuk ister oda s\u0131cakl\u0131\u011f\u0131ndaki s\u00fct\u00fcn\u00fcz\u00fc d\u00f6k\u00fcn. S\u00fctl\u00fc yulaf\u0131n\u0131z\u0131n \u00fczerine \u00f6nce tar\u00e7\u0131n\u0131 serpip kar\u0131\u015ft\u0131r\u0131n. Sonra meyvelerinizi dilimleyip \u00fczerine koyun. Cevizleri de k\u0131r\u0131p ilave ettikten sonra kahvalt\u0131n\u0131z tamamd\u0131r!<\/p>\n<p>Not: Yulaf\u0131n yumu\u015famas\u0131n\u0131 isterseniz, meyvesini ilave etmeden \u00f6nce yar\u0131m saat kadar s\u00fctte bekletebilirsiniz. Ya da geceden kapal\u0131 bir kapta dolapta \u015fi\u015firebilirsiniz.<\/p>\n<h2>Lezzetli \u0130ki malzemeli pancake<\/h2>\n<p>Yaln\u0131zca iki malzeme kullanarak enerji verici bir kahvalt\u0131 haz\u0131rlamak m\u00fcmk\u00fcn olabilir mi? Evet olabilir! Hatta muz ve yumurtada ihtiyac\u0131n\u0131z olandan fazlas\u0131 var. Sabah uyan\u0131p evden \u00e7\u0131kana kadar ay\u0131lamayanlar\u0131n bile yapabilece\u011fi bu tarife bay\u0131lacaks\u0131n\u0131z!<\/p>\n<p>Malzemeler:<\/p>\n<ul>\n<li>2 adet\u00a0muz<\/li>\n<li>4 adet\u00a0yumurta<\/li>\n<\/ul>\n<p>Yap\u0131l\u0131\u015f\u0131:<\/p>\n<p>Muzlar\u0131n kabuklar\u0131n\u0131 soyduktan sonra p\u00fcre haline gelene kadar bir \u00e7atal yard\u0131m\u0131yla ezin. Ayr\u0131 bir kasede de yumurtalar\u0131 k\u0131r\u0131n ve \u00e7\u0131rp\u0131n. \u00c7\u0131rpt\u0131\u011f\u0131n\u0131z yumurtalar\u0131, p\u00fcre haline getirdi\u011finiz muzlara ilave edin ve kar\u0131\u015ft\u0131r\u0131n. Tavan\u0131z ocakta k\u0131z\u0131nca, haz\u0131rlad\u0131\u011f\u0131n\u0131z kar\u0131\u015f\u0131mdan bir kep\u00e7e d\u00f6k\u00fcn ve harc\u0131 arkal\u0131 \u00f6nl\u00fc pi\u015firin. T\u00fcm kar\u0131\u015f\u0131m bitene kadar ayn\u0131 i\u015fleme devam edin.<\/p>\n<p>Not: E\u011fer aceleniz varsa pi\u015firme esnas\u0131nda kar\u0131\u015f\u0131mdan bir kep\u00e7e almak yerine daha fazla d\u00f6k\u00fcp b\u00fcy\u00fck pancakeler yapabilirsiniz.<\/p>\n<h2>Ka\u015farl\u0131 \u00e7\u0131t\u0131r patates tava<strong>\u00a0<\/strong><\/h2>\n<p>\u201cBen tatl\u0131 kahvalt\u0131 sevmiyorum, patates de mutlaka olsun!\u201d diyenler, sizi de d\u00fc\u015f\u00fcnd\u00fck!<\/p>\n<p>Patates A, C, K, B6 ve E vitaminleri i\u00e7erir. Tam bir potasyum deposu olan patateste ayn\u0131 zamanda kalsiyum, demir, magnezyum, demir de bulunur. Sa\u011fl\u0131kl\u0131, her hali ayr\u0131 g\u00fczel bu besin kahvalt\u0131lar\u0131m\u0131z\u0131n da vazge\u00e7ilmezlerinden biri. 10 dakikada haz\u0131rlayabilece\u011finiz \u00e7\u0131t\u0131r \u00e7\u0131t\u0131r patates tava, kesinlikle favorileriniz aras\u0131nda olacak!<\/p>\n<p>Malzemeler:<\/p>\n<ul>\n<li>3 adet orta boy patates<\/li>\n<li>2 adet yumurta<\/li>\n<li>1 bardak ka\u015far peynir (rendelenmi\u015f)<\/li>\n<li>4-5 yemek ka\u015f\u0131\u011f\u0131 s\u0131v\u0131 ya\u011f<\/li>\n<li>Tuz, pul biber, karabiber<\/li>\n<\/ul>\n<p>Yap\u0131l\u0131\u015f\u0131:<\/p>\n<p>Patateslerinizin kabuklar\u0131n\u0131 soyup rendeleyin. Rendeledi\u011finiz patateslerin \u00fczerine ka\u015far peyniri, yumurtay\u0131, tuzu ve baharatlar\u0131 ilave edip kar\u0131\u015ft\u0131r\u0131n. Bir tavaya s\u0131v\u0131 ya\u011f koyun. Ya\u011f \u0131s\u0131nd\u0131\u011f\u0131nda patatesli kar\u0131\u015f\u0131m\u0131n\u0131z\u0131 tavaya d\u00f6k\u00fcp d\u00fczeltin. Orta ate\u015fte a\u011fz\u0131 kapal\u0131 bir \u015fekilde k\u0131zart\u0131n. 5 dakika sonra tabak yard\u0131m\u0131yla ters \u00e7evirip di\u011fer taraf\u0131n\u0131 pi\u015firin. \u0130ki taraf da k\u0131zar\u0131nca, ka\u015farl\u0131 \u00e7\u0131t\u0131r patates tavan\u0131z\u0131 afiyetle yiyebilirsiniz!<\/p>\n<p>Ayr\u0131ca bu sa\u011fl\u0131kl\u0131 kahvalt\u0131lar sonras\u0131nda <a href=\"https:\/\/www.hepsiburada.com\/hayatburada\/saglikli-bir-yasam-icin-kazanmaniz-gereken-aliskanliklar\/\">sa\u011fl\u0131kl\u0131 bir ya\u015fam\u0131 al\u0131\u015fkanl\u0131k haline getirmek isterseniz<\/a> bu yaz\u0131m\u0131z tam size g\u00f6re!<\/p>\n<p>&nbsp;<\/p>\n<p>Kaynak\u00e7a<\/p>\n<p>https:\/\/www.sabriulkerfoundation.org\/tr\/kahvaltinin_onemi<\/p>\n<p>https:\/\/www.nefisyemektarifleri.com\/liste\/sabah-kahvalti-aceleye-gelenlere-15-pratik-kahvaltilik\/<\/p>\n<p>https:\/\/yemek.com\/pratik-kahvalti-tarifleri\/<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u00fcrkiye Beslenme ve Sa\u011fl\u0131k Ara\u015ft\u0131rmas\u0131\u2019n\u0131n verilerine g\u00f6re insanlar\u0131n %17.4\u2019\u00fc zaman yetersizli\u011finden, %16.6\u2019s\u0131 da ge\u00e7 kald\u0131\u011f\u0131 i\u00e7in kahvalt\u0131 yapm\u0131yor. G\u00fcn i\u00e7erisinde [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":15993,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,68],"tags":[],"class_list":["post-20188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","category-yemek"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Kolay , Pratik, At\u0131\u015ft\u0131rmal\u0131k 5 Muhte\u015fem Tarif - Hayatburada<\/title>\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.hepsiburada.com\/hayatburada\/atistirmalik-5-muhtesem-kahvalti-tarifi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"At\u0131\u015ft\u0131rmal\u0131k 5 muhte\u015fem kahvalt\u0131 tarifi\" \/>\n<meta property=\"og:description\" content=\"T\u00fcrkiye Beslenme ve Sa\u011fl\u0131k Ara\u015ft\u0131rmas\u0131\u2019n\u0131n verilerine g\u00f6re insanlar\u0131n %17.4\u2019\u00fc zaman yetersizli\u011finden, %16.6\u2019s\u0131 da ge\u00e7 kald\u0131\u011f\u0131 i\u00e7in kahvalt\u0131 yapm\u0131yor. 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