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5 Sağlıklı ve Pratik Kahvaltı Alternatifi

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Günün en önemli ve keyifli öğünü kahvaltı diyenlerdenseniz, sizin için hazırladığımız birbirinden pratik ve sağlıklı tarifleri çok seveceğinize eminiz! Özellikle yediklerinizin besin değerine dikkat ediyorsanız, antrenman sonrası protein ağırlıklı bir kahvaltı olmazsa olmaz. Dilerseniz evde, dilerseniz yanınızda rahatça taşıyabileceğiniz kahvaltılık tariflerimiz yüksek besin değeriyle uzun süre tokluk sağlayacaktır. Malzemeleriniz hazırsa, başlıyoruz!

 

PROTEİN AĞIRLIKLI TARİFLER

Yumurta salatalı sandviç

Malzemeler
2 dilim çavdar ekmeği
2 adet haşlanmış yumurta
1.5 çorba kaşığı yoğurt
1 tatlı krem peynir
1 çimdik tuz
1’er çimdik hardal tohumu tozu, toz kırmızı biber ve karabiber
2-3 dal dereotu
2 adet marul
1 sap taze soğan

Yapılışı
1- Taze soğan ve dereotunu ince kıyın.
2- Haşlanmış yumurtaları küçük doğrayın. Baharatlar, yoğurt, krem peynir, tuz, dereotu ve taze soğanı iyice karıştırın. Marulu bir dilim ekmeğin üzerine yerleştirin ve hazırladığınız yumurtalı karışımı yayın.
3- Üzerine bir marul daha yerleştirip ekmeği kapatın. Ortadan ikiye kesip servis yapın.

Not: Toz hardal yağ yakımı için çok faydalıdır ve içerisinde bulunan potasyum-magnezyum mineralleri sayesinde kas ağrılarına çok iyi gelir. Bu tarifimiz yumurta, yoğurt, peynir gibi protein oranı yüksek gıdalardan zengin olduğundan, uzun süre tok tutma etkisine sahiptir.

 

Vegan avokadolu humus tost

2-4 kişilik

Malzemeler:
Humus İçin:
1 su bardağı haşlanmış ve kabukları soyulmuş nohut
2 çorba kaşığı tahin
½ çay kaşığı kimyon
½ tatlı kaşığı tuz
½ çay kaşığı karabiber
2-3 çorba kaşığı zeytinyağı
½ adet limonun suyu
1-2 çorba kaşığı içme suyu
1 adet avokado
1 diş sarımsak

Ekmek üstü için:
2-4 dilim ekmek
4-5 çorba kaşığı haşlanmış nohut
Taze otlar
Susam veya çörekotu
Toz kırmızı biber

Yapılışı
1- Humus için haşlanmış nohut, tahin, kimyon, tuz, karabiber, zeytinyağı, limon suyu, avokado ve sarımsağı mutfak robotuna alın.
2- Pürüzsüz bir kıvam alana kadar mutfak robotunda çekin. Daha kolay kıvam alması için humusu robot ile çekerken 1-2 çorba kaşığı içme suyunu ekleyin.
3- Kıvamını aldıktan sonra kenara alıp ekmeklerinizi kızartın. Üzerine hazırladığınız humusu sürün. Haşlanmış nohut, taze otlar, susam, çörekotu ve toz kırmızı biber ile süsleyerek servis yapın.

Not: Vegan beslenip yumurta ve peynir gibi protein oranı yüksek gıdaları tüketemeyenler için humuslu tost, kahvaltı için protein oranı yüksek ve oldukça besleyici bir seçenektir. Eğer vegan değilseniz, tostunuzun üzerine tulum peyniri gibi bir peynir çeşidi de ekleyebilirsiniz.

Pratik olması için humusunuzu akşamdan hazırlayıp sabah sadece ekmeğinizin üzerine sürerek hızlıca tüketebilirsiniz.

 

ŞEKERSİZ, VEJETARYEN VE TATLI TARİFLER

Parça çikolatalı, kahvaltı parfesi

1 kişilik

Malzemeler
1 adet küçük boy muz
3-4 çorba kaşığı granola
3-4 çorba kaşığı çırpılmış yoğurt
1 tatlı kaşığı bal
1-2 kare bitter çikolata

Yapılışı
1- Yoğurt ve balı pürüzsüz bir kıvam alana kadar çırpın.
2- Servis kabınızın altına çok az yoğurt dökün. Ardından ince dilimlenen muzlarınızı bardağınızın kenarına dizin. Granola’nızın 3/2’sini serpiştirin.
3- Üzerine kalan yoğurdu ekleyip kalan granolayı tekrar serpiştirin. Birkaç dilim muz ve küçük parçalara ayırdığınız bitter çikolata ile süsleyerek servis yapın.

Not: Parfelerinizi bir gece önceden hazırlayıp üzerini streçleyerek sabah pratik bir şekilde tüketebilirsiniz. Ayrıca granola kullanmak yerine şekersiz bir seçenek olarak sade yulaf, kuruyemiş ve kuru meyve karışımı da kullanabilirsiniz.

 

Muzlu, yulaflı pankek

Malzemeler
1 adet olgun muz
½ su bardağı süt
1 adet yumurta
1 çay bardağı yulaf unu
2 çorba kaşığı zeytinyağı
1 paket kabartma tozu
1 paket vanilin

Yapılışı
1- Muzu mutfak robotunda püre haline getirin veya bir çatal yardımıyla iyice ezin.
2- Yumurtayı iyice çırpın. Ardından süt, muz püresi ve zeytinyağı ekleyip karıştırın.
3- Son olarak yulaf unu, kabartma tozu ve vanilin ekleyip iyice karıştırın.
4- Pankek tavasını iyice ısıtın. Karışımdan yaklaşık 1 yemek kaşığı kadar kızgın tavaya döküp tavaya dönük yüzü pişene kadar bekleyin. Ardından ters çevirip diğer tarafını da pişirin.
5- Tüm karışımı bitirip dilimlenmiş muz ve bal ile beraber servis yapın.

Not: Pankek karışımını bir gün önceden hazırlayıp sabah taze olacak şekilde pişirebilirsiniz.

 

VEGAN TARİFLER

Yeşil protein smoothie

Malzemeler
8-10 yaprak ıspanak
½ adet yeşil elma
½ adet muz
1 yemek kaşığı fıstık ezmesi
½ tatlı kaşığı bal
1 yemek kaşığı yulaf ezmesi
1 yemek kaşığı kabak çekirdeği içi
1 çay bardağı badem sütü
Yapılışı
1- Tüm malzemeleri smoothie blender’ın içine alın ve pürüzsüz bir kıvam alana kadar çekin.
2- Kıvamlı bir smoothie elde ettikten sonra bardağa alıp servis yapın.

Not: Malzemeleri dilediğiniz şekilde değiştirebilirsiniz. Hazırlayacağınız smoothie’nin içinde fıstık ezmesi, kabak çekirdeği içi gibi protein oranı yüksek bitkisel gıdaların olmasına özen göstermeniz yeterlidir.

tags Tags: kahvaltı, kahvaltılık tarifler, pratik tarifler, sağlıklı tarifler, sağlıklı beslenme, yemek, sağlıklı yaşam

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SINPAS HOLDING CLARIFICATION TEXT ON THE PROTECTION OF PERSONAL DATA

This Information and Clarification Form has been prepared within the scope of processing and transferring the "Personal Data" of real persons regulated by the Law on Protection of Personal Data No. 6698 (“KVK Law”). Within the scope of the Law No. 6698, any up-to-date information about you that you have shared with our company will be considered as "Personal Data". The security of your personal data is of great importance to us, and your personal data will be stored in accordance with the conditions stipulated by the legislation, in the safest possible way and for the period required by legal obligations, in accordance with the legislation.

a) Data Controller and Representative

In accordance with the Law No. 6698 on the Protection of Personal Data (“KVK Law”), your personal data may be processed by Sinpaş Holding (shortly Sinpaş) as the “Data Controller” within the scope of the following:

b) For What Purpose Your Personal Data Can Be Processed

Your personal data collected may be processed within the personal data processing conditions and purposes specified in Articles 5 and 6 of Law No. 6698 with the purpose of fulfillment of the obligations of our company and real and legal persons who have a business relationship with our company, informing about updates, reminding and fulfilling legal obligations with the establishment and performance of contracts to be made with you, engaging in various advertising and marketing activities, execution and follow-up of finance, accounting and legal affairs, follow-up of your requests and complaints - follow-up of contract processes and/or legal requests, receiving your opinion with surveys and voting within the scope of planning and execution of customer satisfaction activities, determining suitable products, projects and services for you, customizing and developing them, providing effective customer service, notifying you of changes in legislation, internal company policies or making other notifications that concern you, birthday celebration, inclusion in sweepstakes or contests, giving gifts and any other similar activity in your favor, realization of promotions and campaigns, informing you by e-mail, SMS and fax, informing you about the campaigns, to send you printed newsletters, magazines, articles on campaigns, determining our visitor profiles, evaluating requests, demands and complaints and executing our company's human resources policies, answering your requests and questions.

c) To Whom and For What Purpose the Processed Personal Data Can Be Transferred

Your collected personal data is processed in accordance with the principles of keeping it for the period required by the relevant legislation or for the purpose for which it is processed, in accordance with the rules of law and honesty, accurately and when necessary, processed for current, specific, clear and legitimate purposes, in connection with the purpose for which they are processed, limited and measured. In addition, provided that they comply with the conditions stipulated in Articles 8 and 9 of the KVK Law and take the necessary security measures, limited to the purposes listed under item (b) of this notice, they may be shared within the framework of the personal data processing conditions and purposes specified in Articles 8 and 9 of the Law No. 6698 with our indirect/direct domestic/foreign affiliates or subsidiaries, domestic/foreign/international, public/private institutions and organizations, companies and other 3rd persons or organizations that our company receives service/support/consultancy or cooperates with or becomes a project/program/financing partner, our company's subsidiaries, affiliates, consultants, shareholders or solution partners, other group companies, Central Registry Agency and other authorized institutions and organizations, suppliers or subcontractors. On the condition of taking the necessary security measures, provided that there is adequate protection in Turkey or in the foreign country to which the personal data will be transferred,if there is not sufficient protection in the relevant foreign country, SİNPAŞ and the data controllers in the relevant foreign country may process and store it on servers located abroad or in other electronic media, provided that they undertake an adequate protection in writing and that the Board has permission.

ç) Collection Method of Your Personal Data and its Legal Reason

Your personal data, can be obtained by our Company through different channels (SİNPAŞ's headquarters, branches, agencies, sales offices or other subcontractors oroffice and other physical environments where you can communicate with business partners, call centers, websites, mobile applications and similar electronic transaction platforms, through social media or other public channels,with your participation in training, conferences and similar environments they will organize, through the method of investigation or other group companies or other people and organizations they have contracted with, in written, oral, audio or video recording or other physical or electronic media, etc.). Your personal data may be collected, processed, transferred and stored for the purposes specified in articles (b) and (c) of this text within the scope of the personal data processing conditions and purposes specified in Articles 5 and 6 of the KVK Law. Your Personal Data is stored for the period required by legal obligations or for the period allowed in the relevant legislation, in accordance with the legislation.

d) Your Rights as a Personal Data Owner

As personal data owners, if you submit your requests regarding your rights to our Company through the methods set out below, our Company will conclude your request free of charge as soon as possible and within thirty days at the latest, depending on its nature. However, if a fee is stipulated by the Personal Data Protection Board, the fee in the tariff determined by our Company will be charged.In this context, personal data owners have the following rights;
• Learning whether personal data is processed,
• If personal data has been processed, requesting information about it,
• Learning the purpose of processing personal data and whether they are used in accordance with the purpose,
• Requesting correction of personal data in case of incomplete or incorrect processing and requesting notification of the transaction made within this scope to the third parties to whom the personal data has been transferred,
• Requesting the deletion or destruction of personal data in the event that the reasons requiring processing are eliminated, although it has been processed in accordance with the provisions of the KVK Law and other relevant laws, and requesting the notification of the transaction made within this scope to the third parties to whom the personal data has been transferred,
• Requesting the deletion or destruction of personal data in the event that the reasons requiring processing are eliminated, although it has been processed in accordance with the provisions of the KVK Law and other relevant laws, and requesting the notification of the transaction made within this scope to the third parties to whom the personal data has been transferred,
• Objecting to the emergence of a result against the person himself/herself by analyzing the processed data exclusively through automated systems,
• Requesting the compensation of the damage in case of loss due to unlawful processing of personal data.

In accordance with paragraph 1 of Article 13 of the KVK Law, you can send your request in writing to our Company to exercise your above-mentioned rights. By filling out the form at www.sinpas.com.tr, including your request containing your explanations about your
right that you request to exercise from the rights specified in Article 11 of the KVK Law, you can send a wet-signed copy of the form, addressed to SINPAS Customer Relations Department, "Dikilitaş Mah. Yenidogan Sok. Sinpaş Plaza No:36 Dikilitaş-Beşiktaş/İSTANBUL ” by hand with the documents identifying your identity or through a notary public.