{"id":10517,"date":"2021-04-09T11:05:10","date_gmt":"2021-04-09T08:05:10","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=10517"},"modified":"2025-03-03T12:17:23","modified_gmt":"2025-03-03T09:17:23","slug":"ramazan-ayinda-sahurda-ve-iftarda-nasil-beslenmeli","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/ramazan-ayinda-sahurda-ve-iftarda-nasil-beslenmeli\/","title":{"rendered":"Ramazan ay\u0131nda sahurda ve iftarda nas\u0131l beslenmeli?"},"content":{"rendered":"<p>Ramazan ay\u0131nda oru\u00e7 tutarken yeterli ve dengeli beslenmeye dikkat etmeliyiz. \u00d6zellikle i\u00e7inde bulundu\u011fumuz pandemi s\u00fcrecinde koronavir\u00fcse kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7l\u00fc tutmak i\u00e7in yediklerimize ekstra \u00f6zen g\u00f6stermeliyiz. <strong>Uzman Diyetisyen Hilal Konak,<\/strong> ramazanda beslenmeye dair \u00f6nemli t\u00fcyolar verdi.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"alignnone size-full wp-image-10519\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/04\/hilal-konak1.jpg?resize=530%2C353&#038;ssl=1\" alt=\"\" width=\"530\" height=\"353\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/04\/hilal-konak1.jpg?w=530&amp;ssl=1 530w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/04\/hilal-konak1.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 530px) 100vw, 530px\" data-recalc-dims=\"1\" \/><br \/>\n<em>Uzman Diyetisyen Hilal Konak<\/em><\/p>\n<p>Ramazan ay\u0131n\u0131n gelmesiyle oru\u00e7 tutan ki\u015filerin \u00f6\u011f\u00fcn saatleri ve s\u0131kl\u0131klar\u0131nda de\u011fi\u015fiklikler meydana gelmekte, sa\u011fl\u0131kl\u0131 beslenme bu d\u00f6nemde daha fazla \u00f6nem kazanmaktad\u0131r. Ramazan ay\u0131nda porsiyonlara dikkat etmeden h\u0131zl\u0131 bir \u015fekilde yemek yenildik\u00e7e ve \u00f6zellikle yemek sonras\u0131 t\u00fcketilen tatl\u0131lar\u0131n miktar\u0131 artt\u0131k\u00e7a kilo al\u0131m\u0131 da ka\u00e7\u0131n\u0131lmaz olacakt\u0131r. Fazla kilo art\u0131\u015f\u0131 beraberinde kronik hastal\u0131klar\u0131n olu\u015fumuna zemin haz\u0131rlayacakt\u0131r. Peki, <strong>ramazan ay\u0131nda nas\u0131l beslenmeli?<\/strong> \u0130\u015fte uzman\u0131ndan \u00f6neriler ve dikkat edilmesi gerekenler\u2026<\/p>\n<h2><strong>Sa\u011fl\u0131kl\u0131 bir oru\u00e7 s\u00fcreci ge\u00e7irmek i\u00e7in bunlara dikkat!<\/strong><\/h2>\n<p>-Yeterli su t\u00fcketimine dikkat edilmelidir. \u0130ftar ve sahur aras\u0131nda en az 8-10 bardak su i\u00e7meye \u00f6zen g\u00f6sterilmelidir.<\/p>\n<p>-Sahur \u00f6\u011f\u00fcn\u00fc kesinlikle atlanmamal\u0131, zaman\u0131nda yap\u0131lmal\u0131 ve \u00f6\u011f\u00fcn i\u00e7eri\u011fi dengeli olmal\u0131d\u0131r.<\/p>\n<p>-Yumurta, peynir, zeytin ve ye\u015filliklerden olu\u015fan bir kahvalt\u0131 taba\u011f\u0131yla ba\u015flan\u0131p, daha sonra 1 bardak s\u00fct ve 1 porsiyon meyve t\u00fcketerek sahur \u00f6\u011f\u00fcn\u00fc tamamlanabilir.<\/p>\n<p>-Haftada 2-3 kez sahurda yulaf, yo\u011furt, meyve ve kuruyemi\u015flerle haz\u0131rlanan bir \u00f6\u011f\u00fcn de tercih edebilirsiniz. Sahurda t\u00fcketilen taze meyve, yulaf ve ye\u015fillikler ramazan ay\u0131nda s\u0131kl\u0131kla kar\u015f\u0131la\u015f\u0131lan kab\u0131zl\u0131k problemini \u00f6nleyecek ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131n\u0131 sa\u011flayacakt\u0131r.<\/p>\n<p>-\u0130ftarda yap\u0131lan en b\u00fcy\u00fck hata, h\u0131zl\u0131 ve porsiyon kontrol\u00fc sa\u011flamadan yemek yemektir. Oru\u00e7 1-2 bardak su ile a\u00e7\u0131ld\u0131ktan sonra, 1 adet hurma ya da zeytin, 1 kase \u00e7orba ve 1 dilim ekmek\/pide yiyerek ba\u015flang\u0131\u00e7 yap\u0131labilir.<\/p>\n<p>-\u0130ftarda, ana yeme\u011fe ba\u015flamadan 1 kase \u015fekersiz komposto da tercih edilebilir.<\/p>\n<p>-Ana yemekte, et\/tavuk gibi protein kaynaklar\u0131n\u0131n yan\u0131nda sebze yeme\u011fi, yo\u011furt\/ayran\/cac\u0131k ve salata tercih edilebilir.<\/p>\n<p>-Haftan\u0131n 2 g\u00fcn\u00fc iftarda etli kurubaklagil yeme\u011fi tercih edilerek hem bitkisel protein hem de lif al\u0131m\u0131na katk\u0131 sa\u011flanabilir. Kurubaklagil t\u00fcketiminden sonra \u015fi\u015fkinlik hissediliyorsa yeme\u011fe kimyon eklenmeli veya iftar sonras\u0131 rezene \u00e7ay\u0131 t\u00fcketilmelidir.<\/p>\n<p>-\u0130ftardan 2-3 saat sonra bir ara \u00f6\u011f\u00fcn yap\u0131labilir. Bu \u00f6\u011f\u00fcnde \u00f6ncelik, taze meyveler olmal\u0131d\u0131r.<\/p>\n<p>-Tatl\u0131 t\u00fcketimi ise haftada 1-2 kez ile s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r. \u015eerbetli tatl\u0131lar yerine, 2 top dondurma ya da 1 porsiyon s\u00fctl\u00fc tatl\u0131 tercih edilmelidir.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/saglik\/oruc-migren-agrilarini-tetikleyebilir\/\" target=\"_blank\" rel=\"noopener noreferrer\">Oru\u00e7 migren a\u011fr\u0131lar\u0131n\u0131 tetikleyebilir!<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ramazan ay\u0131nda oru\u00e7 tutarken yeterli ve dengeli beslenmeye dikkat etmeliyiz. \u00d6zellikle i\u00e7inde bulundu\u011fumuz pandemi s\u00fcrecinde koronavir\u00fcse kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7l\u00fc tutmak i\u00e7in yediklerimize ekstra \u00f6zen g\u00f6stermeliyiz. Uzman Diyetisyen Hilal Konak, ramazanda beslenmeye dair \u00f6nemli t\u00fcyolar verdi. Uzman Diyetisyen Hilal Konak Ramazan ay\u0131n\u0131n gelmesiyle oru\u00e7 tutan ki\u015filerin \u00f6\u011f\u00fcn saatleri ve s\u0131kl\u0131klar\u0131nda de\u011fi\u015fiklikler meydana gelmekte, sa\u011fl\u0131kl\u0131 beslenme [&hellip;]<\/p>\n","protected":false},"author":80,"featured_media":10518,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-10517","post","type-post","status-publish","format-standard","has-post-thumbnail","category-aile"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/04\/ramazanda-beslenme.jpg?fit=1042%2C900&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10517","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=10517"}],"version-history":[{"count":1,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10517\/revisions"}],"predecessor-version":[{"id":14363,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10517\/revisions\/14363"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/10518"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=10517"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=10517"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=10517"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}