{"id":3919,"date":"2019-05-06T10:48:02","date_gmt":"2019-05-06T07:48:02","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=3919"},"modified":"2019-05-06T10:50:46","modified_gmt":"2019-05-06T07:50:46","slug":"ramazan-ayinda-nasil-beslenmeliyiz","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/ramazan-ayinda-nasil-beslenmeliyiz\/","title":{"rendered":"Ramazan ay\u0131nda nas\u0131l beslenmeliyiz?"},"content":{"rendered":"

Bu y\u0131l ramazan ay\u0131nda<\/strong> 16- 17 saat kadar s\u00fcren bir a\u00e7l\u0131k d\u00f6nemi s\u00f6z konusudur. Yap\u0131lan bir\u00e7ok bilimsel \u00a0\u00e7al\u0131\u015fmada ramazan d\u00f6neminde\u00a0 insan metabolizmas\u0131n\u0131n yava\u015flad\u0131\u011f\u0131n\u0131\u00a0 belirtmi\u015ftir. Bu d\u00f6nemde beslenme program\u0131n\u0131z v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 korumak ve a\u011f\u0131rl\u0131k art\u0131\u015f\u0131n\u0131 engelleyici \u015feklinde olmal\u0131d\u0131r.<\/strong> \u00a0Ramazan d\u00f6nemi boyunca haz\u0131ms\u0131zl\u0131k, ba\u015f a\u011fr\u0131s\u0131, kab\u0131zl\u0131k gibi sindirim sorunlar\u0131 ile kar\u015f\u0131la\u015fman\u0131z muhtemeldir. Bu nedenle yeterli ve dengeli beslenme kurallar\u0131n\u0131 ramazan da da s\u00fcrd\u00fcrmek sizler i\u00e7in faydal\u0131 olacakt\u0131r. Beslenme uzman\u0131n\u0131zdan destek al\u0131yorsan\u0131z, size ramazana \u00f6zel men\u00fc<\/strong> d\u00fczenlenmesi gerekmektedir. Hi\u00e7 yemeyerek ya da Sahur yapmayarak metabolizmam\u0131z\u0131 yava\u015flatm\u0131\u015f olup, kilo verimimizin yava\u015flayaca\u011f\u0131n\u0131 unutmay\u0131n\u0131z. \u00a0\u00a0Ramazanda oru\u00e7 tutan ki\u015filerin yeterli ve dengeli beslenmesi i\u00e7in sahur, iftar ve ara \u00f6\u011f\u00fcnlerin mutlaka yap\u0131lmas\u0131 gerekmektedir.<\/p>\n

Peki biz bu d\u00f6nemde neler t\u00fcketmeliyiz?<\/strong><\/p>\n

Sahurda<\/strong> tuzlu, k\u0131zart\u0131lm\u0131\u015f, hamur i\u015flerinden uzak durmam\u0131z gerekmektedir. Sahurda tercih edece\u011finiz besinlerin hafif olmas\u0131na dikkat etmeliyiz.<\/strong><\/p>\n

Sahurda hafif bir kahvalt\u0131 yap\u0131lmas\u0131 \u00f6nerilmektedir.<\/strong> Yumurta anne s\u00fct\u00fcnden sonra gelen en kaliteli protein kayna\u011f\u0131m\u0131z oldu\u011fundan dolay\u0131 g\u00fcn boyu bizi tok tutma \u00f6zelli\u011fine de sahiptir. Ha\u015flanm\u0131\u015f ya da ya\u011fs\u0131z haz\u0131rlanm\u0131\u015f omlet \u015feklinde t\u00fcketebilirsiniz. Bunun d\u0131\u015f\u0131nda s\u00fct, yo\u011furt, kefir, s\u00f6\u011f\u00fc\u015f \u015feklinde salatalar \u00a0sahur \u00f6\u011f\u00fcn\u00fcm\u00fcze ilave edilebilmektedir.\u00a0 Uzun s\u00fcre tok kalman\u0131z\u0131 sa\u011flayan tam tah\u0131ll\u0131 ekme\u011fi de sahurda tercih edebilirsiniz.<\/p>\n

Posadan zengin besinler kepek, tah\u0131llar, tam bu\u011fday, sebzeler, meyvelerde zengindir ve bu besinleri t\u00fcketti\u011fimiz m\u00fcddet\u00e7e ramazan s\u00fcresince kab\u0131zl\u0131\u011f\u0131 \u00f6nleyerek uzun s\u00fcre tokluk sa\u011flamaktad\u0131rlar.<\/p>\n

Su t\u00fcketiminize dikkat!<\/strong>
\nG\u00fcnde 8-10 bardak kadar su mutlaka t\u00fcketilmelidir. Fakat iftarda orucunuzu a\u00e7arken bir anda suya \u00a0y\u00fcklenmek yerine azar azar t\u00fcketmek sa\u011fl\u0131\u011f\u0131n\u0131z a\u00e7\u0131s\u0131ndan faydal\u0131 olacakt\u0131r.<\/p>\n

Kafeinli i\u00e7eceklerin t\u00fcketimi (\u00e7ay,kahve gb.) s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r. Bu t\u00fcr \u00a0i\u00e7ecekler di\u00fcretik etkiye sahip oldu\u011fundan dolay\u0131 v\u00fccuttan s\u0131v\u0131 kayb\u0131na yol a\u00e7maktad\u0131rlar.<\/p>\n

\u0130ftar sofralar\u0131nda h\u0131zl\u0131 yemek yemek yerine 15-20 dakika boyunca yeme\u011fimizi t\u00fcketmek doygunluk hissimizi anlamam\u0131za fayda sa\u011flayacakt\u0131r.<\/strong> Sindirimi kolayla\u015ft\u0131rmak a\u00e7\u0131s\u0131ndan yemek yerken acele edilmemeli, yemekler yava\u015f t\u00fcketilmelidir.<\/p>\n

Sa\u011fl\u0131kl\u0131 bireyler i\u00e7in \u00e7orba mideyi rahatlataca\u011f\u0131ndan iftar sofran\u0131z\u0131n olmazsa olmaz\u0131 olmal\u0131d\u0131r. Orucunuzu yar\u0131m bardak su ve arkas\u0131ndan \u00e7orba ile a\u00e7abilirsiniz.<\/p>\n

Yemekleri k\u0131zartma de\u011fil, f\u0131r\u0131nda, \u0131zgara, ha\u015flama y\u00f6ntemi ile yapt\u0131\u011f\u0131n\u0131zda hem sindirim probleminiz olmayacakt\u0131r.<\/strong> Hem de ramazan s\u00fcresi boyunca kilo art\u0131\u015f\u0131n\u0131z\u0131 engellemi\u015f olacaks\u0131n\u0131z. Tokluk hissimizi art\u0131rmak a\u00e7\u0131s\u0131ndan tam tah\u0131ll\u0131 ekmek, bulgur pilav\u0131, kepekli makarnalar\u0131 karbonhidrat hakk\u0131m\u0131z yerine kullanabiliriz.<\/p>\n

Ramazan\u0131n olmazsa olmazlar\u0131n\u0131n \u00a0ba\u015f\u0131nda ise ramazan pidesi ve g\u00fclla\u00e7 tatl\u0131s\u0131 gelmektedir.<\/strong> Bu besinleri tabiki de t\u00fcketece\u011fiz ancak porsiyon kontrol\u00fcne ve zaman\u0131na dikkat etmemiz gerekmektedir. Bu besinlerin herg\u00fcn t\u00fcketilmesi ramazandan sonra birtak\u0131m sa\u011fl\u0131k problemleri ve kilo art\u0131\u015f\u0131 olarak kar\u015f\u0131m\u0131za \u00e7\u0131kabilmektedir. Bu sebeple kendimizin \u00a0porsiyon kontrol\u00fcn\u00fc d\u00fczenlemeliyiz.\u00a0 Ramazan pidesini sahur yerine iftarda t\u00fcketmemiz daha uygun olacakt\u0131r.<\/strong> Her iftar\u0131 olmasa da baz\u0131 iftarlar\u0131 ramazan pidesi ile yapabiliriz. Tatl\u0131 ihtiyac\u0131m\u0131z\u0131 ise iftardan 2,5 saat sonra t\u00fcketebiliriz. A\u011f\u0131r \u015ferbetli, \u00e7ikolatal\u0131 tatl\u0131lar yerine tercihimizi s\u00fctl\u00fc tatl\u0131lar ve meyveli tatl\u0131lardan yana kullanmam\u0131z iyi bir tercih olacakt\u0131r.<\/p>\n

Fiziksel aktivite ramazanda olmazsa olmaz\u0131n\u0131z olsun!<\/strong>
\n\u0130ftardan 45 dakika sonra 30-45 dakikal\u0131k orta tempolu y\u00fcr\u00fcy\u00fc\u015fler hem sindirim sisteminizi rahatlatacak hem de ge\u00e7 saatte yemek yedi\u011fimizden dolay\u0131 \u00a0kilo art\u0131\u015f\u0131\u00a0 probleminizi engelleyecektir.<\/p>\n

Hay\u0131rl\u0131, sa\u011fl\u0131kla \u00a0bir ramazan ay\u0131 ge\u00e7irmenizi dilerim\u2026<\/p>\n

Sa\u011fl\u0131k dolu g\u00fcnlere…<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Bu y\u0131l ramazan ay\u0131nda 16- 17 saat kadar s\u00fcren bir a\u00e7l\u0131k d\u00f6nemi s\u00f6z konusudur. Yap\u0131lan bir\u00e7ok bilimsel \u00a0\u00e7al\u0131\u015fmada ramazan d\u00f6neminde\u00a0 insan metabolizmas\u0131n\u0131n yava\u015flad\u0131\u011f\u0131n\u0131\u00a0 belirtmi\u015ftir. Bu d\u00f6nemde beslenme program\u0131n\u0131z v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 korumak ve a\u011f\u0131rl\u0131k art\u0131\u015f\u0131n\u0131 engelleyici \u015feklinde olmal\u0131d\u0131r. \u00a0Ramazan d\u00f6nemi boyunca haz\u0131ms\u0131zl\u0131k, ba\u015f a\u011fr\u0131s\u0131, kab\u0131zl\u0131k gibi sindirim sorunlar\u0131 ile kar\u015f\u0131la\u015fman\u0131z muhtemeldir. Bu nedenle yeterli ve dengeli […]<\/p>\n","protected":false},"author":11,"featured_media":2025,"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":[3086,3089,3088,3085,3087,3090,3091],"class_list":{"0":"post-3919","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme","8":"tag-ramazan-ayi","9":"tag-ramazan-iftar-menusu","10":"tag-ramazan-sahur-menusu","11":"tag-ramazana-ozel-menu","12":"tag-ramazanda-beslenme-diyetisyen","13":"tag-ramazanda-beslenme-listesi","14":"tag-ramazanda-diyet"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/05\/ramazan-iftar-yemekleri.jpg?fit=800%2C607&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3919","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=3919"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3919\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/2025"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=3919"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=3919"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=3919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}