{"id":10763,"date":"2021-05-13T16:29:26","date_gmt":"2021-05-13T13:29:26","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=10763"},"modified":"2021-05-13T19:38:49","modified_gmt":"2021-05-13T16:38:49","slug":"ramazan-bayraminda-beslenme-nasil-olmali","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/","title":{"rendered":"Ramazan bayram\u0131nda beslenme nas\u0131l olmal\u0131?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Yaz\u0131 \u0130\u00e7eri\u011fi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ea2c573d241\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ea2c573d241\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#Ramazan_bayrami_beslenme_onerileri\" >Ramazan bayram\u0131 beslenme \u00f6nerileri<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#1-_Besin_tuketim_miktari_aniden_arttirilmamali\" >1- Besin t\u00fcketim miktar\u0131 aniden artt\u0131r\u0131lmamal\u0131!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#2-_Bayram_sabahi_gune_hafif_bir_kahvalti_ile_baslanilmali\" >2- Bayram sabah\u0131 g\u00fcne hafif bir kahvalt\u0131 ile ba\u015flan\u0131lmal\u0131!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#3-_Besinler_iyi_cignenmeli_yemekler_hizli_yenilmemeli\" >3- Besinler iyi \u00e7i\u011fnenmeli, yemekler h\u0131zl\u0131 yenilmemeli!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#4-_Bayramlarin_olmazsa_olmazlari_Porsiyonlara_dikkat\" >4- Bayramlar\u0131n olmazsa olmazlar\u0131! Porsiyonlara dikkat!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#5-_Kilit_nokta_Nasil_tukettigimiz\" >5- Kilit nokta: Nas\u0131l t\u00fcketti\u011fimiz!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#6-Lif_tuketimi_ihmal_edilmemeli\" >6-Lif t\u00fcketimi ihmal edilmemeli!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#7-En_onemli_etkenlerden_biri_Su\" >7-En \u00f6nemli etkenlerden biri: Su!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#8-_Hareket_hareket_hareket\" >8- Hareket, hareket, hareket!<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#2_Malzeme_Ile_Incir_Uyutmasi\" >2 Malzeme \u0130le \u0130ncir Uyutmas\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#Kahvalti_salatasi\" >Kahvalt\u0131 salatas\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#Seker_ilavesiz_karanfilli_tarcinli_kuru_kayisi_hosafi\" >\u015eeker ilavesiz karanfilli tar\u00e7\u0131nl\u0131 kuru kay\u0131s\u0131 ho\u015faf\u0131\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#Metabolizma_calistiran_ve_tok_tutan_icecek\" >Metabolizma \u00e7al\u0131\u015ft\u0131ran ve tok tutan i\u00e7ecek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/annebebekkulubu.com\/blog\/ramazan-bayraminda-beslenme-nasil-olmali\/#Lif_deposu_cevizli_yesil_mercimek_salatasi\" >Lif deposu cevizli ye\u015fil mercimek salatas\u0131\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p>Bu y\u0131l da Ramazan ay\u0131n\u0131 koronavir\u00fcs pandemisi g\u00f6lgesinde ge\u00e7irdik. Bayram\u0131 da tam kapanma ile evde kutluyoruz. Peki Ramazan bayram\u0131nda beslenme nas\u0131l olmal\u0131, nelere dikkat etmeliyiz?<strong> Diyetisyen \u0130rem U\u011fur, Ramazan bayram\u0131na \u00f6zel beslenme \u00f6nerilerini yazd\u0131.\u00a0<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ramazan_bayrami_beslenme_onerileri\"><\/span><strong>Ramazan bayram\u0131 beslenme \u00f6nerileri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>D\u00fcnyay\u0131 saran COVID-19 nedeniyle &#8220;Ah nerede o eski bayramlar?\u2019&#8221; dedi\u011fimiz bir bayram daha geldi. Maalesef bu sene de Ramazan Bayram\u0131n\u0131, sevdiklerimizi ziyaret edemeden evimizde ge\u00e7irecek olsak da do\u011fru besin tercihleri b\u00fcy\u00fck \u00f6nem ta\u015f\u0131makta.<\/p>\n<p>Sizlere verece\u011fim 8 temel \u00f6neriye dikkat ederek, mide ve ba\u011f\u0131rsak problemleri gibi sa\u011fl\u0131k sorunlar\u0131 ya\u015famadan keyifli bir bayram ge\u00e7irebilirsiniz!<\/p>\n<p><strong>Diyetisyen G\u00f6n\u00fcl Tuba Ci\u011ferli uyar\u0131yor: <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/ramazan-bayraminda-yapilan-5-hata\/\">Ramazan bayram\u0131nda yap\u0131lan 5 hata!\u00a0<\/a><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1-_Besin_tuketim_miktari_aniden_arttirilmamali\"><\/span><strong>1- Besin t\u00fcketim miktar\u0131 aniden artt\u0131r\u0131lmamal\u0131!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ramazan ay\u0131nda sahur ve iftar olmak \u00fczere g\u00fcnl\u00fck \u00f6\u011f\u00fcn say\u0131s\u0131 ikiye inmekte, uzun s\u00fcreli a\u00e7l\u0131k ve susuzlu\u011fa ba\u011fl\u0131 olarak metabolizma h\u0131z\u0131nda yava\u015flama olabilmektedir. Bayramla birlikte normal beslenme d\u00fczenine ge\u00e7erken t\u00fcketilecek besinlerin miktar\u0131 aniden artt\u0131r\u0131lmamal\u0131 ve t\u00fcketilen besinlerin i\u00e7eri\u011fine dikkat edilmelidir. \u00d6\u011f\u00fcn d\u00fczensizlikleri, bir \u00f6\u011f\u00fcnde fazla yemeye ve mideyle ilgili problemlere yol a\u00e7abilece\u011fi i\u00e7in \u00f6\u011f\u00fcn aralar\u0131 en az 2-3 en fazla 5 saat olacak \u015fekilde d\u00fczenlenmelidir. Bu beslenme \u015fekli, sindirim sistemi rahats\u0131zl\u0131klar\u0131n \u00f6nlemeye yard\u0131mc\u0131 olacak ve ramazandan sonra devam edebilecek gece yeme al\u0131\u015fkanl\u0131\u011f\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ecektir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2-_Bayram_sabahi_gune_hafif_bir_kahvalti_ile_baslanilmali\"><\/span><strong>2- <\/strong><strong>Bayram sabah\u0131 g\u00fcne hafif bir kahvalt\u0131 ile ba\u015flan\u0131lmal\u0131!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ramazan ay\u0131 sonras\u0131nda normal beslenme d\u00fczenine ge\u00e7i\u015fte ba\u015flang\u0131\u00e7ta zorlan\u0131lsa da, oru\u00e7 g\u00fcnlerinden kalan al\u0131\u015fkanl\u0131kla kahvalt\u0131 atlanmamal\u0131d\u0131r. Tabii Ramazan ay\u0131nda dinlenen mideye de aniden y\u00fcklenilmemelidir. G\u00fcne tatl\u0131, sarma, k\u0131zartma, sucuk, salam, sosis vb ya\u011fl\u0131 besinler, b\u00f6rek vb. hamur i\u015fi g\u0131dalar ile ba\u015flanmamal\u0131d\u0131r. Domates, salatal\u0131k, maydanoz, taze biber vb. \u00e7i\u011f sebzelere mutlaka yer verilmeli, az ya\u011fl\u0131 peynir ve ha\u015flanm\u0131\u015f yumurta tercih edilmelidir. Ekmek olarak tam bu\u011fday ekme\u011fi tercih edilmesi g\u00fcn i\u00e7inde kan \u015fekeri kontrol\u00fcnde yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/sabahlarin-vazgecilmezi-kahvalti\/\">Sabahlar\u0131n vazge\u00e7ilmezi kahvalt\u0131\u00a0<\/a><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3-_Besinler_iyi_cignenmeli_yemekler_hizli_yenilmemeli\"><\/span><strong>3- Besinler iyi \u00e7i\u011fnenmeli, yemekler h\u0131zl\u0131 yenilmemeli!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Sindirim sistemi sorunlar\u0131n\u0131n bayramlarda daha s\u0131kla\u015ft\u0131\u011f\u0131, fazla miktarda ve ya\u011fl\u0131 besin t\u00fcketimi ile gaz, haz\u0131ms\u0131zl\u0131k, mide bulant\u0131s\u0131 gibi rahats\u0131zl\u0131klar\u0131n g\u00f6r\u00fclebilece\u011fi unutulmamal\u0131d\u0131r.<\/p>\n<figure id=\"attachment_10765\" aria-describedby=\"caption-attachment-10765\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10765\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/ramazan-bayraminda-beslenme-diyetisyen.jpg?resize=626%2C626&#038;ssl=1\" alt=\"Ramazan bayram\u0131nda beslenme diyetisyen \u00f6nerileri\" width=\"626\" height=\"626\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/ramazan-bayraminda-beslenme-diyetisyen.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/ramazan-bayraminda-beslenme-diyetisyen.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/ramazan-bayraminda-beslenme-diyetisyen.jpg?resize=150%2C150&amp;ssl=1 150w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10765\" class=\"wp-caption-text\">Ramazan bayram\u0131nda beslenme diyetisyen \u00f6nerileri<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"4-_Bayramlarin_olmazsa_olmazlari_Porsiyonlara_dikkat\"><\/span><strong>4- Bayramlar\u0131n olmazsa olmazlar\u0131! Porsiyonlara dikkat!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bayram g\u00fcnlerinde, \u015ferbetli-s\u00fctl\u00fc farketmeden, \u00fczerine pandemi kayg\u0131s\u0131yla ipin ucu ka\u00e7abiliyor. Minik bir tatl\u0131n\u0131n, bir ana yemek kalorisine e\u015fit olabilece\u011fi fark edilmiyor.<\/p>\n<p>\u00d6rne\u011fin 2 dilim baklava = 300-450 kalori<\/p>\n<p>1 dilim revani : 400-500 kalori<\/p>\n<p>1 dilim kaday\u0131f tatl\u0131s\u0131 : 400-450 kalori<\/p>\n<p>3 adet Kemalpa\u015fa : 250-350 kalori<\/p>\n<p>2 adet \u015fekerpare : 250-350 kalori<\/p>\n<p>1 kase s\u00fctl\u00fc tatl\u0131 : 150-250 kalori<\/p>\n<p>2 top dondurma : 100-250 kalori<\/p>\n<p>1 dilim su b\u00f6re\u011fi : 400-450 kalori<\/p>\n<p>4 adet mercimek k\u00f6ftesi : 150-200 kalori<\/p>\n<p>5 adet sarma : 200-300 kalori<\/p>\n<p>3 adet (30 gr) \u00e7ikolata : 150-200 kalori<\/p>\n<p>4 adet lokum : 100-180 kalori<\/p>\n<p>Ayr\u0131ca ya\u011f ve \u015fekerden zengin bu besinlerin fazla t\u00fcketimi, kandaki ya\u011f ve kolesterol d\u00fczeylerini y\u00fckseltiyor. Kan \u015fekeri de h\u0131zl\u0131 y\u00fckselece\u011fi i\u00e7in halsizlik ya\u015fan\u0131labiliyor. \u00d6zellikle ailenizde kalp hastal\u0131klar\u0131, y\u00fcksek tansiyon ve \u015feker hastal\u0131\u011f\u0131 gibi kronik hastal\u0131klar varsa bu konuda daha hassas davranman\u0131z \u00f6nemli.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5-_Kilit_nokta_Nasil_tukettigimiz\"><\/span><strong>5- Kilit nokta: Nas\u0131l t\u00fcketti\u011fimiz!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Tatl\u0131 t\u00fcketti\u011fimizde aniden y\u00fckselen kan \u015fekerimiz ile 1 saat i\u00e7inde ac\u0131k\u0131r, yeniden tatl\u0131 t\u00fcketmek isteriz ve bu d\u00f6ng\u00fc mide bulant\u0131s\u0131 olana kadar devam eder. Kan \u015fekerinin y\u00fckselmesini yava\u015flatmak ve tokluk s\u00fcresini uzatmak ve i\u00e7in tatl\u0131n\u0131z\u0131 yo\u011furt, ayran, kefir gibi bir protein kayna\u011f\u0131 ile birlikte tatl\u0131n\u0131z\u0131 t\u00fcketebilirsiniz. \u00d6n yarg\u0131l\u0131 olmadan denemenizi tavsiye ederim J<\/p>\n<p>Porsiyon kontrol\u00fcnde, tatl\u0131n\u0131z\u0131n \u00fczerine eklediniz \u00e7i\u011f kuruyemi\u015fler (f\u0131nd\u0131k, badem, ceviz gibi), sa\u011fl\u0131kl\u0131 ya\u011f i\u00e7eri\u011fi ile ani kan \u015fekeri y\u00fckselmelerini azaltacakt\u0131r.<\/p>\n<p><strong>Tatl\u0131 yan\u0131nda, yine tatl\u0131 i\u00e7ecek olan limonata veya gazl\u0131 me\u015frubatlar kesinlikle t\u00fcketilmemeli.<\/strong><\/p>\n<p>Ayr\u0131ca hamurlu ve \u015ferbetli tatl\u0131lar yerine 2 top dondurma veya 1 minik kase s\u00fctl\u00fc tatl\u0131 daha do\u011fru bir tercih olacakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6-Lif_tuketimi_ihmal_edilmemeli\"><\/span><strong>6-Lif t\u00fcketimi ihmal edilmemeli!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ba\u011f\u0131rsak hareketlili\u011fin artmas\u0131, sindirim sisteminin d\u00fczenli \u00e7al\u0131\u015fmas\u0131 ve kab\u0131zl\u0131ktan korunmak i\u00e7in lif (posa) i\u00e7eri\u011fi y\u00fcksek olan sebze, meyve ve kuru baklagiller t\u00fcketilmelidir.\u00a0Ayr\u0131ca lif (posa) i\u00e7eri\u011fi y\u00fcksek bu besinler ayn\u0131 zamanda kan \u015fekerinin de h\u0131zla y\u00fckselmesini engellerler. \u00d6\u011fle \u00f6\u011f\u00fcn\u00fcnde kendinize g\u00fczel bir ye\u015fil mercimek veya nohut salatas\u0131 haz\u0131rlayabilirsiniz. Ek olarak, artan tatl\u0131 t\u00fcketimi ile birlikte vitamin mineral deposu olan meyveler ihmal edilmemelidir. \u00d6rne\u011fin kahvalt\u0131da veya ikindi ara \u00f6\u011f\u00fcn\u00fcnde, i\u00e7erisinde bromelain sindirim enzimi bulunan ananas veya 6-7 adet \u00e7ilek tercih edebilirsiniz. Hatta probiyotik yo\u011furt\/kefir ile birle\u015ftirerek ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 da destekleyecek lezzetli ve sa\u011fl\u0131kl\u0131 tatl\u0131lar olu\u015fturabilirsiniz.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"7-En_onemli_etkenlerden_biri_Su\"><\/span><strong>7-En \u00f6nemli etkenlerden biri: Su!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>D\u00fczenli bir sindirim sistemi, metabolizmay\u0131 canland\u0131rmak ve Ramazan ay\u0131 boyunca v\u00fccutta olu\u015fabilen s\u0131v\u0131 kayb\u0131n\u0131n yerine konulabilmesi i\u00e7in g\u00fcnde en az 2-2,5 litre su i\u00e7meye dikkat edilmelidir. \u00c7ay, kahve, me\u015frubat t\u00fcketiminin artmas\u0131 ile su t\u00fcketimi ikinci plana at\u0131lmamal\u0131, bu i\u00e7eceklerin su yerine ge\u00e7medi\u011fi, hatta tam tersi v\u00fccuttan su at\u0131l\u0131m\u0131n\u0131 artt\u0131rd\u0131klar\u0131 unutulmamal\u0131d\u0131r. Kafein i\u00e7eri\u011fi y\u00fcksek olan bu i\u00e7ecekler, t\u00fcm bireyler dahil \u00f6zellikle ya\u015fl\u0131lar ve tansiyon hastalar\u0131 taraf\u0131ndan fazla t\u00fcketildi\u011finde \u00e7arp\u0131nt\u0131ya sebep olabilece\u011fi i\u00e7in s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r. Ayran, kefir, maden suyu, bitki-meyve \u00e7aylar\u0131 gibi s\u0131v\u0131lar daha do\u011fru tercihler olacakt\u0131r. \u00c7ok az \u015feker eklenerek yap\u0131lm\u0131\u015f limonata veya \u015fekersiz kompostalar da t\u00fcketilebilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"8-_Hareket_hareket_hareket\"><\/span><strong>8- Hareket, hareket, hareket!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Yedi\u011fimiz tatl\u0131lar\u0131 yakabilmek, kan \u015fekeri ve kilo kontrol\u00fcn\u00fc i\u00e7in hareket \u015fart.\u00a0 Bu s\u00fcre\u00e7te hareketlerimiz k\u0131s\u0131tl\u0131 olup y\u00fcr\u00fcy\u00fc\u015f yapamasak da evde egzersiz yapmak i\u00e7in art\u0131k se\u00e7eneklerimiz artt\u0131. Faydalanabilece\u011fimiz bir\u00e7ok uygulama da var. Hatta merdiven inip \u00e7\u0131kmak veya evde dola\u015fmak bile ba\u011f\u0131rsak hareketlerini art\u0131rmak ve kan \u015fekerini dengelemek i\u00e7in faydal\u0131 olacakt\u0131r.<\/p>\n<p><strong>Sizlere verece\u011fim sindirimi hafif ve yap\u0131m\u0131 pratik tarifleri deneyip be\u011fenece\u011finizi umuyorum. Sevdiklerimizle mutlu, huzurlu ve en \u00f6nemlisi sa\u011fl\u0131kl\u0131 nice bayramlar olmas\u0131 dile\u011fiyle. Hepinize iyi bayramlar dilerim. Sevgiyle ve sa\u011fl\u0131kla kal\u0131n.<br \/>\n<\/strong><\/p>\n<figure id=\"attachment_10769\" aria-describedby=\"caption-attachment-10769\" style=\"width: 1536px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10769\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/incir-uyutmasi.jpg?resize=696%2C928&#038;ssl=1\" alt=\"\u0130ncir uyutmas\u0131 tarifi\" width=\"696\" height=\"928\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/incir-uyutmasi.jpg?w=1536&amp;ssl=1 1536w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/incir-uyutmasi.jpg?resize=225%2C300&amp;ssl=1 225w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/incir-uyutmasi.jpg?resize=768%2C1024&amp;ssl=1 768w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/incir-uyutmasi.jpg?resize=1152%2C1536&amp;ssl=1 1152w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/incir-uyutmasi.jpg?resize=696%2C928&amp;ssl=1 696w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/incir-uyutmasi.jpg?resize=1068%2C1424&amp;ssl=1 1068w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/incir-uyutmasi.jpg?w=1392&amp;ssl=1 1392w\" sizes=\"(max-width: 696px) 100vw, 696px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10769\" class=\"wp-caption-text\">\u0130ncir uyutmas\u0131 tarifi<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"2_Malzeme_Ile_Incir_Uyutmasi\"><\/span><strong>2 Malzeme \u0130le \u0130ncir Uyutmas\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Rafine \u015feker eklemeden yap\u0131lan bu pratik ve sindirimi kolay tatl\u0131 ile, hem mideniz hem siz mutlu olacaks\u0131n\u0131z!<\/p>\n<p><strong>Tarif i\u00e7in malzemeler (3-4 ki\u015filik)<\/strong><\/p>\n<ul>\n<li>500 ml s\u00fct<\/li>\n<li>8 kuru incir (120 gr)<\/li>\n<\/ul>\n<ol>\n<li>S\u0131cak suda bekletilerek yumu\u015fat\u0131lan incirler minik k\u00fcpler halinde do\u011fran\u0131p bir kaba al\u0131n\u0131r.<\/li>\n<li>S\u00fct tencereye al\u0131n\u0131p kaynat\u0131ld\u0131ktan sonra, parma\u011f\u0131m\u0131z\u0131n dayanabilece\u011fi \u0131s\u0131ya gelinceye kadar bekletilir.<\/li>\n<li>S\u0131cak s\u00fct ve incirler birle\u015ftirilerek mutfak robotundan ge\u00e7irilir, iyice kar\u0131\u015ft\u0131r\u0131larak homojen hale getirilir.<\/li>\n<li>Kaselere payla\u015ft\u0131r\u0131l\u0131p \u00fczerleri stre\u00e7 film veya temiz bez ile \u00f6rt\u00fcl\u00fcr. 2 saat oda s\u0131cakl\u0131\u011f\u0131nda uyutulur.<\/li>\n<li>Daha sonra buzdolab\u0131na kald\u0131r\u0131l\u0131r ve en az 2-3 saat dinlendirilir.<\/li>\n<\/ol>\n<p>\u00dczerini tar\u00e7\u0131n ve cevizle s\u00fcsleyebilirsiniz. Afiyet olsun.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kahvalti_salatasi\"><\/span><strong>Kahvalt\u0131 salatas\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00d6zellikle bayram\u0131n ilk g\u00fcn\u00fc biraz ka\u00e7\u0131rd\u0131ysan\u0131z veya hafif bir kahvalt\u0131yla g\u00fcne ba\u015flamak istiyorsan\u0131z, bayram\u0131n 2.-3. g\u00fcn\u00fc t\u00fcketebilece\u011finiz termik etkisi y\u00fcksek, olduk\u00e7a hafif ve besleyici bir salata!<\/p>\n<p>Tarif \u0130\u00e7in Malzemeler (Tek Ki\u015filik)<\/p>\n<ul>\n<li>Maydanoz, dereotu, nane, roka, tere gibi sevilen ye\u015fillikler<\/li>\n<li>Domates, salatal\u0131k, kapya biber, ye\u015fil biber gibi sevilen sebzeler<\/li>\n<li>1 ha\u015flanm\u0131\u015f yumurta<\/li>\n<li>3 yemek ka\u015f\u0131\u011f\u0131 az ya\u011fl\u0131 lor peyniri<\/li>\n<li>5-6 zeytin veya 2 tam ceviz<\/li>\n<li>1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 (opsiyonel)<\/li>\n<\/ul>\n<p>Ye\u015fillikler ve sebzeler do\u011fran\u0131p bir kaba al\u0131n\u0131r. \u00dczerine ha\u015flanm\u0131\u015f yumurta, lor peyniri ve \u00e7ekirde\u011fi \u00e7\u0131kar\u0131lan zeytinler veya ceviz eklenir. \u0130ste\u011fe ba\u011fl\u0131 olarak zeytinya\u011f\u0131, tuz ve baharatlar eklenir. Afiyet olsun.<\/p>\n<figure id=\"attachment_10771\" aria-describedby=\"caption-attachment-10771\" style=\"width: 1440px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10771\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kuru-kayisi-hosafi-tarifi.jpeg?resize=696%2C868&#038;ssl=1\" alt=\"Kuru kay\u0131s\u0131 ho\u015faf\u0131 tarifi\" width=\"696\" height=\"868\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kuru-kayisi-hosafi-tarifi.jpeg?w=1440&amp;ssl=1 1440w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kuru-kayisi-hosafi-tarifi.jpeg?resize=241%2C300&amp;ssl=1 241w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kuru-kayisi-hosafi-tarifi.jpeg?resize=821%2C1024&amp;ssl=1 821w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kuru-kayisi-hosafi-tarifi.jpeg?resize=768%2C957&amp;ssl=1 768w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kuru-kayisi-hosafi-tarifi.jpeg?resize=1232%2C1536&amp;ssl=1 1232w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kuru-kayisi-hosafi-tarifi.jpeg?resize=696%2C868&amp;ssl=1 696w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kuru-kayisi-hosafi-tarifi.jpeg?resize=1068%2C1331&amp;ssl=1 1068w\" sizes=\"(max-width: 696px) 100vw, 696px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10771\" class=\"wp-caption-text\">Kuru kay\u0131s\u0131 ho\u015faf\u0131 tarifi<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Seker_ilavesiz_karanfilli_tarcinli_kuru_kayisi_hosafi\"><\/span><strong>\u015eeker ilavesiz karanfilli tar\u00e7\u0131nl\u0131 kuru kay\u0131s\u0131 ho\u015faf\u0131\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0130\u00e7inizi serinletecek ve ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racak d\u00fc\u015f\u00fck kalorili bu tarifi mutlaka denemelisiniz!<\/p>\n<p><strong>Tarif i\u00e7in malzemeler (4-5 ki\u015filik)<\/strong><\/p>\n<ul>\n<li>10-15 adet minik do\u011franm\u0131\u015f kuru kay\u0131s\u0131<\/li>\n<li>1-1,5 litre su<\/li>\n<li>1 adet \u00e7ubuk tar\u00e7\u0131n veya yar\u0131m \u00e7ay ka\u015f\u0131\u011f\u0131 toz tar\u00e7\u0131n<\/li>\n<li>4-5 karanfil<\/li>\n<li>\u00c7eyrek limonun suyu (opsiyonel)<\/li>\n<\/ul>\n<p>T\u00fcm malzemeler 15-20 dakika kaynat\u0131l\u0131r. Su miktar\u0131 ve karanfil-tar\u00e7\u0131n say\u0131s\u0131 kay\u0131s\u0131 b\u00fcy\u00fckl\u00fcklerine g\u00f6re artt\u0131r\u0131labilir. Toz tar\u00e7\u0131n kullan\u0131lacaksa oca\u011f\u0131n alt\u0131 kapat\u0131ld\u0131\u011f\u0131nda eklenir. So\u011fuyunca i\u00e7ilir. Afiyet olsun.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Metabolizma_calistiran_ve_tok_tutan_icecek\"><\/span><strong>Metabolizma \u00e7al\u0131\u015ft\u0131ran ve tok tutan i\u00e7ecek<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Tarif i\u00e7in malzemeler (Tek Ki\u015filik)<\/strong><\/p>\n<ul>\n<li>200 ml kefir<\/li>\n<li>3 parmak kal\u0131nl\u0131\u011f\u0131nda ananas<\/li>\n<li>10 adet \u00e7i\u011f badem<\/li>\n<li>1 tatl\u0131 ka\u015f\u0131\u011f\u0131 keten tohumu veya chia tohumu<\/li>\n<li>1 avu\u00e7 nane<\/li>\n<\/ul>\n<p>T\u00fcm malzemeler mutfak robotundan ge\u00e7irilerek homojen hale getirilir. Afiyet olsun.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Lif_deposu_cevizli_yesil_mercimek_salatasi\"><\/span><strong>Lif deposu cevizli ye\u015fil mercimek salatas\u0131\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Lif, vitamin ve mineral a\u00e7\u0131s\u0131ndan olduk\u00e7a besleyici olan bu salatay\u0131, \u00f6\u011fle veya ak\u015fam yeme\u011finizde keyifle t\u00fcketebilirsiniz!<\/p>\n<p><strong>Tarifi i\u00e7in malzemeler (Tek Ki\u015filik)<\/strong><\/p>\n<ul>\n<li>6-8 yemek ka\u015f\u0131\u011f\u0131 ha\u015flanm\u0131\u015f ye\u015fil mercimek<\/li>\n<li>\u00c7eyrek demet dereotu<\/li>\n<li>\u00c7eyrek demet maydanoz<\/li>\n<li>Roka, tere, nane, semizotu gibi sevilen di\u011fer ye\u015fillikler<\/li>\n<li>\u00c7eyrek kapya biber<\/li>\n<li>1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131<\/li>\n<li>1 tatl\u0131 ka\u015f\u0131\u011f\u0131 nar ek\u015fisi<\/li>\n<li>\u00c7eyrek limon suyu<\/li>\n<li>\u0130ri k\u0131r\u0131lm\u0131\u015f 2-3 adet ceviz<\/li>\n<\/ul>\n<p>T\u00fcm malzemeler b\u00fcy\u00fck bir kapta birle\u015ftirilir. Afiyet olsun<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bu y\u0131l da Ramazan ay\u0131n\u0131 koronavir\u00fcs pandemisi g\u00f6lgesinde ge\u00e7irdik. Bayram\u0131 da tam kapanma ile evde kutluyoruz. Peki Ramazan bayram\u0131nda beslenme nas\u0131l olmal\u0131, nelere dikkat etmeliyiz? Diyetisyen \u0130rem U\u011fur, Ramazan bayram\u0131na \u00f6zel beslenme \u00f6nerilerini yazd\u0131.\u00a0 Ramazan bayram\u0131 beslenme \u00f6nerileri D\u00fcnyay\u0131 saran COVID-19 nedeniyle &#8220;Ah nerede o eski bayramlar?\u2019&#8221; dedi\u011fimiz bir bayram daha geldi. Maalesef bu sene [&hellip;]<\/p>\n","protected":false},"author":140,"featured_media":10767,"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":[5],"tags":[],"class_list":{"0":"post-10763","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/ramazan-bayrami-beslenme-onerileri-diyetisyen.jpg?fit=626%2C500&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10763","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\/140"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=10763"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10763\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/10767"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=10763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=10763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=10763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}