{"id":145879,"title":"Susam ya\u011f\u0131","modified":"2026-06-17T12:14:35+02:00","plain":"Susam ya\u011f\u0131, susam tohumlar\u0131ndan elde edilen ve Asya mutfa\u011f\u0131nda \u00e7ok be\u011fenilen bir pi\u015firme ya\u011f\u0131d\u0131r. Ya preslenmi\u015f tohumlardan ya da kavrulmu\u015f tohumlardan yap\u0131lan bir\u00e7ok \u00e7e\u015fidi vard\u0131r ve bunlar \u00c7in mutfa\u011f\u0131nda, Japon mutfa\u011f\u0131nda, Kore mutfa\u011f\u0131nda ve hatta Orta Do\u011fu'da farkl\u0131 \u015fekillerde kullan\u0131l\u0131r.\n\n\n\nA\u00e7\u0131k renkli susam ya\u011f\u0131 genellikle n\u00f6tr bir pi\u015firme ya\u011f\u0131 olarak kullan\u0131l\u0131rken, kavrulmu\u015f susam ya\u011f\u0131 soslarda, \u00e7orbalarda ve di\u011fer yemeklerde g\u00fc\u00e7l\u00fc bir aroma olarak kullan\u0131l\u0131r.\n\n\n\nFarkl\u0131 susam ya\u011f\u0131 \u00e7e\u015fitleri\n\n\n\nKavrulmu\u015f susam ya\u011f\u0131, koyu, siyah veya Asya susam ya\u011f\u0131 olarak da bilinir. A\u00e7\u0131k kahverengiden koyu k\u0131rm\u0131z\u0131ms\u0131 kahverengiye kadar de\u011fi\u015fen bu ya\u011f, kavrulmu\u015f susam tohumlar\u0131ndan yap\u0131l\u0131r ve aromas\u0131 ile lezzeti olduk\u00e7a g\u00fc\u00e7l\u00fcd\u00fcr. \n\n\n\nKavrulmu\u015f susam ya\u011f\u0131 (Amazon'dan sat\u0131n al)\n\n\n\nSusam ya\u011f\u0131 genellikle bir bitiri\u015f ya\u011f\u0131 olarak kullan\u0131l\u0131r ve s\u0131cak ya da so\u011fuk bir yeme\u011fe f\u0131nd\u0131ks\u0131 bir lezzet katar. \n\n\n\nSusam ya\u011f\u0131, Kore usul\u00fc dana etli Japchae tarifimde bitiri\u015f olarak kullan\u0131l\u0131r\n\n\n\nGenel bir kural olarak, kavrulmu\u015f susam ya\u011f\u0131 ne kadar koyuysa lezzeti de o kadar g\u00fc\u00e7l\u00fc olur. \n\n\n\nBeyaz veya sade susam ya\u011f\u0131 olarak da adland\u0131r\u0131lan a\u00e7\u0131k renkli susam ya\u011f\u0131, a\u00e7\u0131k renktedir. \"\u00c7i\u011f\" susam tohumlar\u0131ndan yap\u0131l\u0131r; bu da y\u00fcksek s\u0131cakl\u0131kta kullan\u0131labilen ve daha hafif lezzetli bir ya\u011f ortaya \u00e7\u0131kar\u0131r.\n\n\n\nA\u00e7\u0131k renkli susam ya\u011f\u0131 (Amazon'dan sat\u0131n al)\n\n\n\nSo\u011fuk preslenmi\u015f susam ya\u011f\u0131, \u0131s\u0131 veya kimyasal madde kullan\u0131lmadan \u00fcretilir. Safl\u0131\u011f\u0131 nedeniyle de\u011ferlidir ve organik \u00fcr\u00fcn satan ma\u011fazalarda bulunabilir. \n\n\n\nKavrulmu\u015f susam ya\u011f\u0131n\u0131 ba\u015fka ya\u011flarla birle\u015ftiren kar\u0131\u015f\u0131m ya\u011flar da mevcuttur. Sonu\u00e7, daha az yo\u011fun bir lezzete sahip daha ucuz bir alternatiftir, ancak yine de o g\u00fczel susam tad\u0131n\u0131 verir\n\n\n\nSusam ya\u011f\u0131yla nas\u0131l yemek yap\u0131l\u0131r?\n\n\n\nA\u00e7\u0131k renkli susam ya\u011f\u0131, biraz ay\u00e7i\u00e7ek ya\u011f\u0131 veya bitkisel ya\u011f gibi kullan\u0131labilir. Benzer \u015fekilde n\u00f6tr bir lezzete sahip oldu\u011fu ve y\u00fcksek \u0131s\u0131ya dayanabildi\u011fi i\u00e7in k\u0131zartmada veya kavurmada kullan\u0131labilir. \n\n\n\nSote yapmak i\u00e7in kullan\u0131n ya da az \u00e7ok n\u00f6tr tatl\u0131 bir ya\u011f gerektiren her yerde kullan\u0131n. \n\n\n\nKavrulmu\u015f susam ya\u011f\u0131 ise en iyi d\u00fc\u015f\u00fck s\u0131cakl\u0131kta pi\u015firmede ya da pi\u015firmenin sonunda veya pi\u015firmeden sonra eklenerek kullan\u0131l\u0131r. Ama yine de, kesin bir kural yok; \u00f6rne\u011fin Malezya usul\u00fc k\u0131zarm\u0131\u015f domuz etimin marinas\u0131nda yer al\u0131r\n\n\n\nAnanasl\u0131 dana eti sotenin marinas\u0131nda kullan\u0131l\u0131r\n\n\n\nSiyah susam ya\u011f\u0131, d\u00fc\u015f\u00fck veya orta ate\u015fte pi\u015firmek i\u00e7in kullan\u0131labilir (k\u0131zartma i\u00e7in de\u011fil), ancak \u00e7ok uzun s\u00fcre ya da y\u00fcksek ate\u015fte pi\u015firilirse lezzetinin bir k\u0131sm\u0131n\u0131 kaybetme e\u011filimindedir. \n\n\n\nBununla birlikte, dumanlanma noktas\u0131 veya \"smoke point\" 232 derece ile olduk\u00e7a y\u00fcksektir. \u00c7orba ve sote gibi yemeklerin \u00fczerine pi\u015firildikten sonra gezdirmek i\u00e7in s\u0131kl\u0131kla kullan\u0131l\u0131r. Salata soslar\u0131nda, marinalarda ve soslarda kullan\u0131labilir.\n\n\n\nSusam ya\u011f\u0131n\u0131n tad\u0131 nas\u0131ld\u0131r?\n\n\n\nA\u00e7\u0131k renkli susam ya\u011f\u0131 n\u00f6tr bir ya\u011f lezzetine sahiptir ve herhangi bir yemekte kolayca kaybolur. \n\n\n\nKavrulmu\u015f susam ya\u011f\u0131, zengin ve f\u0131nd\u0131ks\u0131 tad\u0131 nedeniyle be\u011fenilir. \u00c7ok kendine \u00f6zg\u00fc bir kavrulmu\u015f susam aromas\u0131 vard\u0131r ve tariflere b\u00fcy\u00fck bir lezzet dokunu\u015fu katar. Tarifteki di\u011fer malzemeleri tamamen bast\u0131rma riskiyle kar\u015f\u0131la\u015fmamak i\u00e7in a\u015f\u0131r\u0131 kullanmamaya dikkat edin.\n\n\n\nUzun \u00f6m\u00fcr eri\u015ftelerimde kullan\u0131n\n\n\n\nSusam ya\u011f\u0131 nereden al\u0131n\u0131r?\n\n\n\nKavrulmu\u015f susam ya\u011f\u0131 genellikle b\u00fcy\u00fck s\u00fcpermarketlerin Asya reyonunda bulunur. \u00c7o\u011funlukla cam veya plastik \u015fi\u015felerde tek tek sat\u0131l\u0131r, ancak bazen \u00f6zellikle d\u00f6kme g\u0131da satan ma\u011fazalarda \u00e7ok daha b\u00fcy\u00fck ambalajlarda da bulunabilir. \n\n\n\nDaha fazla se\u00e7enek i\u00e7in, genellikle a\u00e7\u0131k renkli susam ya\u011f\u0131na sahip birka\u00e7 marka bulabilece\u011finiz bir Asya marketini ziyaret edin. %100 susamdan olu\u015fan (kar\u0131\u015f\u0131m olmayan) bir ya\u011f aray\u0131n ve kavrulmu\u015f susam i\u00e7in, daha koyu bir renk genellikle daha g\u00fc\u00e7l\u00fc bir lezzet anlam\u0131na gelir.\n\n\n\nSusam ya\u011f\u0131 nas\u0131l saklan\u0131r?\n\n\n\nBu nefis dana etli k\u0131zarm\u0131\u015f pirin\u00e7 tarifinde yer al\u0131r \n\n\n\nSusam ya\u011f\u0131 genel olarak \u00e7ok uzun bir raf \u00f6mr\u00fcne sahiptir ve kapa\u011f\u0131 iyice kapat\u0131lm\u0131\u015f orijinal \u015fi\u015fesinde, serin ve karanl\u0131k bir yerde saklanabilir. \n\n\n\nA\u00e7\u0131k renkli susam ya\u011f\u0131 en iyi oda s\u0131cakl\u0131\u011f\u0131nda saklan\u0131r ve bir y\u0131la kadar dayan\u0131r. \n\n\n\nKavrulmu\u015f susam ya\u011f\u0131n\u0131n raf \u00f6mr\u00fc biraz daha k\u0131sad\u0131r, ancak ideal ko\u015fullarda yine de birka\u00e7 ay dayan\u0131r. \n\n\n\nBuzdolab\u0131nda da saklanabilir, b\u00f6ylece \u00f6mr\u00fc uzar. Ya\u011f so\u011fuk oldu\u011funda biraz daha koyu k\u0131vaml\u0131 olur, ancak yine de \u00e7ok kolay d\u00f6k\u00fcl\u00fcr.\n\n\n\nSusam ya\u011f\u0131 sa\u011fl\u0131kl\u0131 m\u0131d\u0131r?\n\n\n\nTohumlar, susam bitkisinden (Sesamum indicum) gelir. Tohumlar\u0131n kendisi protein ve B vitaminleri a\u00e7\u0131s\u0131ndan zengindir, ancak susam ya\u011f\u0131 protein ya da bir\u00e7ok temel vitamin ve mineral i\u00e7ermez. \n\n\n\nBununla birlikte, E vitamini ve fitosteroller dahil olmak \u00fczere ya\u011f asitlerini ve antioksidanlar\u0131 korur.\n\n\n\nSusam ya\u011f\u0131n\u0131n; kalp dostu sa\u011fl\u0131kl\u0131 ya\u011flar sa\u011flamak, iltihab\u0131 azaltmak ve cildi g\u00fcne\u015ften korumak gibi g\u00f6z ard\u0131 edilemez sa\u011fl\u0131k faydalar\u0131na sahip oldu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcr. \n\n\n\nSusam ya\u011f\u0131n\u0131n besin de\u011feri\n\n\n\nBir yemek ka\u015f\u0131\u011f\u0131 susam ya\u011f\u0131 a\u015fa\u011f\u0131daki bile\u015fenleri i\u00e7erir :\n\n\n\n\nKalori: 120\n\n\n\nProtein : 0 gram\n\n\n\nYa\u011f: 14 gram\n\n\n\nKarbonhidrat: 0 gram\n\n\n\nLif: 0 gram\n\n\n\n\u015eeker: 0 gram\n\n\n\n\nSusam ya\u011f\u0131 ayr\u0131ca, her ikisi de \u00e7oklu doymam\u0131\u015f ya\u011flar olan omega-3 ve omega-6 ya\u011f asitleri i\u00e7erir. Bunlar\u0131n ikisi de, ba\u015fta kalp hastal\u0131klar\u0131 ve kanser olmak \u00fczere bir\u00e7ok hastal\u0131\u011f\u0131n \u00f6nlenmesine yard\u0131mc\u0131 olan temel ya\u011f asitleridir. Ayr\u0131ca ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunun iyile\u015ftirilmesine de yard\u0131mc\u0131 olurlar.\n\n\n\nSusam ya\u011f\u0131, karamelize tavuk kanatlar\u0131m\u0131n aromatiklerini demlemek i\u00e7in kullan\u0131l\u0131r\n\n\n\nSusam ya\u011f\u0131n\u0131n faydalar\u0131\n\n\n\nSusam ya\u011f\u0131 antioksidanlarla doludur. E vitamini ve fitosterollere ek olarak lignanlar, sesamol ve sesaminol i\u00e7erir. Bu bile\u015fikler, v\u00fccudunuzdaki serbest radikallerle sava\u015fmaya yard\u0131mc\u0131 olur; bu da kronik hastal\u0131klara yakalanma riskinizi azaltabilir.\n\n\n\nSusam ya\u011f\u0131n\u0131n olas\u0131 sa\u011fl\u0131k faydalar\u0131 \u015funlard\u0131r:\n\n\n\nKalp sa\u011fl\u0131\u011f\u0131\n\n\n\nSusam ya\u011f\u0131, \u00e7ok dengeli bir omega-3, omega-6 ve omega-9 ya\u011f asidi oran\u0131na sahiptir. Omega-3 ve omega-6 \u00e7oklu doymam\u0131\u015fken, omega-9 ya\u011f asitleri tekli doymam\u0131\u015ft\u0131r. Literat\u00fcr, bu sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 i\u00e7eren bir beslenmenin kalp hastal\u0131\u011f\u0131na yakalanma riskinizi azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermektedir.\n\n\n\nBaz\u0131 \u00e7al\u0131\u015fmalar, susam ya\u011f\u0131 t\u00fcketiminin kalbinizi koruma konusunda rol oynayan LDL kolesterol\u00fcn\u00fcz\u00fc ve trigliseritlerinizi d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.\n\n\n\nZongzi, susam ya\u011f\u0131yla nefis \u015fekilde tatland\u0131r\u0131l\u0131r\n\n\n\nAzalan iltihap\n\n\n\nBir\u00e7ok k\u00fclt\u00fcr, susam ya\u011f\u0131n\u0131 geleneksel t\u0131pta anti-inflamatuar olarak kullanm\u0131\u015ft\u0131r. Geleneksel Tayvan t\u0131bb\u0131, eklem a\u011fr\u0131lar\u0131n\u0131, di\u015f a\u011fr\u0131lar\u0131n\u0131, kesikleri, s\u0131yr\u0131klar\u0131, adet \u00f6ncesi kramplar\u0131 vb. tedavi etmek i\u00e7in onu kullanm\u0131\u015ft\u0131r.\n\n\n\nDaha fazla \u00e7al\u0131\u015fmaya ihtiya\u00e7 duyulsa da, hen\u00fcz ba\u015flang\u0131\u00e7 a\u015famas\u0131ndaki baz\u0131 \u00e7al\u0131\u015fmalar, susam ya\u011f\u0131n\u0131n iltihap belirte\u00e7lerini d\u00fc\u015f\u00fcrmede etkili olabilece\u011fini g\u00f6stermektedir.\n\n\n\nKan \u015fekeri d\u00fczeyi\n\n\n\nSusam ya\u011f\u0131, kan \u015fekerini d\u00fczenlemeye yard\u0131mc\u0131 olabilir. Bir \u00e7al\u0131\u015fma, susam ya\u011f\u0131 alan yeti\u015fkinlerin a\u00e7l\u0131k kan \u015fekerinin (bir gece uyku sonras\u0131 kan \u015fekeriniz) ve hemoglobin A1c de\u011ferlerinin de (son iki ila \u00fc\u00e7 aydaki ortalama kan \u015fekeriniz) azald\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur.","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/145879","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/comments?post=145879"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/145879\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/2124"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=145879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=145879"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=145879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}