Ramazan\u2019a say\u0131l\u0131 g\u00fcnler kald\u0131. Ramazan\u2019\u0131n kendine \u00f6zg\u00fc bir ya\u015fam d\u00fczeni oldu\u011funu belirten \u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi \u00d6mer Turan, sahuru ihmal etmeden, iftarda porsiyon kontrol\u00fcne dikkat ederek, yeterli su t\u00fcketimi ve d\u00fczenli y\u00fcr\u00fcy\u00fc\u015fle Ramazan\u2019\u0131 hem sa\u011fl\u0131kl\u0131 hem de dengeli ge\u00e7irmenin m\u00fcmk\u00fcn oldu\u011funu s\u00f6yledi.<\/p>\n
\u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi \u00d6mer Turan, yakla\u015fan Ramazan ay\u0131nda do\u011fru ve dengeli beslenme y\u00f6ntemlerine ili\u015fkin tavsiyelerde bulundu.<\/p>\n
Ramazan ay\u0131nda hayat ak\u0131\u015f\u0131 de\u011fi\u015fiyor<\/p>\n
Ramazan ay\u0131n\u0131n M\u00fcsl\u00fcmanlar\u0131n g\u00fcn\u00fcn belirli saatlerinde oru\u00e7 tutarak ruhen ve bedenen ar\u0131nmay\u0131 ama\u00e7lad\u0131klar\u0131 manevi bir ibadet d\u00f6nemi oldu\u011funu belirten \u00d6mer Turan, \u201cNormalde insanlar g\u00fcnd\u00fcz yemek yer ve \u00e7o\u011fu sosyal aktiviteyi g\u00fcnd\u00fcz ger\u00e7ekle\u015ftirirken Ramazan boyunca, co\u011frafi ve sosyoekonomik \u015fartlara ve her \u00fclkenin \u00f6zel geleneklerine g\u00f6re bu hayat ak\u0131\u015f\u0131 de\u011fi\u015fir. Dolay\u0131s\u0131yla oru\u00e7 tutan bir birey Ramazan’\u0131n ba\u015f\u0131nda ve sonunda bir ay i\u00e7inde iki kez hayat\u0131n gidi\u015fat\u0131na uyum sa\u011flamaya \u00e7al\u0131\u015f\u0131r. Bu a\u00e7\u0131dan Ramazan ay\u0131, sa\u011fl\u0131kl\u0131 bir beslenme al\u0131\u015fkanl\u0131\u011f\u0131 kazanabilme a\u00e7\u0131s\u0131ndan f\u0131rsata \u00e7evrilebilir. Enerji de\u011feri y\u00fcksek ancak biyolojik kalitesi d\u00fc\u015f\u00fck besinlerin s\u0131k\u00e7a t\u00fcketildi\u011fi bat\u0131 tipi beslenme \u00f6r\u00fcnt\u00fcs\u00fcnden ka\u00e7\u0131n\u0131larak bedenin g\u00fcn boyunca ihtiya\u00e7 duydu\u011fu sa\u011fl\u0131kl\u0131 besinlerin tercih edilmesiyle sa\u011fl\u0131\u011f\u0131n ve ya\u015fam kalitesinin iyile\u015ftirilmesi ama\u00e7lanabilir\u201d diye konu\u015ftu.<\/p>\n
Ramazan\u2019da sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 s\u00fcrd\u00fcr\u00fclmeli<\/p>\n
Ramazan’da \u00e7e\u015fitli nedenlerle metabolizman\u0131n yava\u015flayabilece\u011fini kaydeden \u00d6mer Turan, sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n s\u00fcrd\u00fcr\u00fclmesinin bu nedenle \u00f6nemli oldu\u011funu s\u00f6yledi:<\/p>\n
\u201cUzun s\u00fcreli a\u00e7l\u0131k, d\u00fczensiz uyku, iftarda a\u015f\u0131r\u0131 yemek ve sahuru atlamak gibi yanl\u0131\u015f uygulamalar hem metabolizmay\u0131 yava\u015flatabilir hem de kontrols\u00fcz v\u00fccut a\u011f\u0131rl\u0131k art\u0131\u015f\u0131na neden olabilir. \u00d6\u011f\u00fcn say\u0131s\u0131 ve besinlerin termik etkisinin azalmas\u0131, yetersiz protein ve su t\u00fcketimi, a\u00e7l\u0131k-tokluk hormon dengesinin bozulmas\u0131 ve d\u00fc\u015f\u00fck fiziksel aktivite d\u00fczeyi metabolizman\u0131n yava\u015flamas\u0131na neden olabilen di\u011fer fakt\u00f6rlerdendir. T\u00fcm bu nedenlerden dolay\u0131 Ramazan\u2019da sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n s\u00fcrd\u00fcr\u00fclmesi b\u00fcy\u00fck \u00f6nem ta\u015f\u0131maktad\u0131r.\u201d<\/p>\n
Sahura kalkmamak kas kayb\u0131 riskini art\u0131r\u0131r<\/p>\n
Sahura kalkmay\u0131p yatmadan \u00f6nce beslenmenin metabolizman\u0131n yava\u015flamas\u0131na neden oldu\u011funu belirten \u00d6mer Turan, \u201cRamazan\u2019da v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 art\u0131\u015f\u0131n\u0131 \u00f6nlemek amac\u0131yla sahura kalkmay\u0131p yatmadan hemen \u00f6nce beslenmek, metabolizma ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 kontrol\u00fc a\u00e7\u0131s\u0131ndan \u00e7o\u011fu zaman beklenenin tersine bir etki g\u00f6sterir. Gece ge\u00e7 saatlerde beslenmek, ins\u00fclin salg\u0131s\u0131n\u0131 art\u0131r\u0131r ve y\u00fcksek ins\u00fclin fazla enerjiyi ya\u011f olarak depolar. Ayr\u0131ca sahura kalkmamak, a\u00e7l\u0131\u011f\u0131n s\u00fcresini uzat\u0131r ve kas kayb\u0131 riskini art\u0131r\u0131r bu durum metabolizman\u0131n yava\u015flamas\u0131na neden olabilir\u201d uyar\u0131s\u0131nda bulundu.<\/p>\n
Sahur mutlaka yap\u0131lmal\u0131, protein kaynaklar\u0131 t\u00fcketilmeli<\/p>\n
Ara\u015ft\u0131rma G\u00f6revlisi \u00d6mer Turan, metabolizman\u0131n yava\u015flamas\u0131n\u0131 \u00f6nlemek ve kilo al\u0131m\u0131n\u0131 \u00f6nlemek i\u00e7in yap\u0131lmas\u0131 gerekenleri \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n
\u2022 Sahur mutlaka yap\u0131lmal\u0131d\u0131r. Sahurda biyolojik kalitesi y\u00fcksek yumurta, yo\u011furt, s\u00fct, tuzsuz peynir gibi protein kaynaklar\u0131 tercih edilmelidir.\u00a0<\/p>\n
\u2022 Posa i\u00e7eri\u011fi y\u00fcksek tam tah\u0131ll\u0131\/tam bu\u011fday ekmek ve domates, salatal\u0131k gibi sebzeler proteinlerle birlikte al\u0131nd\u0131\u011f\u0131nda tok tutar.<\/p>\n
\u0130ftar s\u00fcresi 20-30 dakikaya yay\u0131labilir<\/p>\n
\u2022 \u0130ftarda kontrols\u00fcz ve h\u0131zl\u0131 yeme ataklar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ilebilmesi a\u00e7\u0131s\u0131ndan \u00f6\u011f\u00fcne su, \u00e7orba gibi s\u0131v\u0131larla ba\u015flanmal\u0131 ve porsiyon \u00f6l\u00e7\u00fclerine dikkat edilmelidir.<\/p>\n
\u2022 \u0130ftar s\u00fcresi 20-30 dakikaya yay\u0131labilir.\u00a0 \u00c7i\u011fneme gerektiren, posa, vitamin ve mineral a\u00e7\u0131s\u0131nda zengin olan sebzeler\/salatalar hem kan \u015fekerinin dengeli y\u00fckselmesini sa\u011flar hem de tokluk hissi duyulana kadar ge\u00e7en s\u00fcrede a\u015f\u0131r\u0131 enerji al\u0131m\u0131n\u0131 \u00f6nler.<\/p>\n
\u2022 Gazl\u0131 i\u00e7ecek, haz\u0131r meyve suyu ve enerji i\u00e7ece\u011fi yerine su, ayran veya \u015fekersiz i\u00e7ecekler; \u015ferbetli hamur tatl\u0131lar\u0131 yerine posa, mineral ve vitamin i\u00e7eri\u011fi zengin meyveler tercih edilmelidir.<\/p>\n
\u0130ftar ve sahur aras\u0131nda 2,5 litre su t\u00fcketilmeli<\/p>\n
\u2022 \u0130ftar ve sahur aras\u0131nda en az 2,5 litre su t\u00fcketimi dengeli bir bi\u00e7imde yap\u0131lmal\u0131d\u0131r.\u00a0<\/p>\n
\u2022 \u00c7ay ve kahve t\u00fcketimi iftardan en az 1 saat sonra yap\u0131lmal\u0131 ve a\u015f\u0131r\u0131 miktardan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n
\u2022 K\u0131zartma yerine \u0131zgara, ha\u015flama, f\u0131r\u0131n veya bu\u011fulama gibi sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemleri tercih edilmelidir.<\/p>\n
\u2022 Yeterli ve d\u00fczenli fiziksel aktivite yap\u0131lmal\u0131d\u0131r.<\/p>\n
Oru\u00e7 tutan biri i\u00e7in do\u011fru beslenme plan\u0131 nas\u0131l olmal\u0131d\u0131r?<\/p>\n
Ramazan\u2019da sa\u011fl\u0131kl\u0131 ve dengeli bir beslenme plan\u0131n\u0131n uygulanabilece\u011fini kaydeden Ara\u015ft\u0131rma G\u00f6revlisi \u00d6mer Turan, bu plan\u0131 da \u015f\u00f6yle anlatt\u0131:<\/p>\n
\u2022 \u0130ki ana \u00f6\u011f\u00fcn olan sahur ve iftar ile ara \u00f6\u011f\u00fcnden olu\u015fan bir plan takip edilmelidir.\u00a0<\/p>\n
\u2022 Sahurda tipik bir Akdeniz kahvalt\u0131s\u0131 yap\u0131labilir. S\u00fct, yumurta, ceviz, tam tah\u0131ll\u0131 ekmek, domates, salata gibi besinler t\u00fcketilebilir. Susamaya ve \u00f6deme neden olabilecek bal, pekmez, re\u00e7el gibi \u015fekerli besinler ile tur\u015fu, tuzlu peynirler ve di\u011fer salamura besinler ile sucuk, sosis, salam gibi i\u015flenmi\u015f et \u00fcr\u00fcnlerinden uzak durulmal\u0131d\u0131r.<\/p>\n
\u2022 T\u00fcm \u00f6\u011f\u00fcnlerde kaliteli protein kaynaklar\u0131 bulunmal\u0131d\u0131r. \u0130ftarda et, tavuk, bal\u0131k, yumurta, kurubaklagiller gibi protein kaynaklar\u0131 sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemleriyle sunulmal\u0131d\u0131r.\u00a0<\/p>\n
\u2022 T\u00fcm yiyecekleri iftarda \u00fcst \u00fcste t\u00fcketmek yerine ara \u00f6\u011f\u00fcnlerle enerji ve besin \u00f6\u011fesi eksiklikleri giderilebilir. Ara \u00f6\u011f\u00fcnlerde ya\u011fl\u0131 ve \u015fekerli besinler yerine meyve, az ya\u011fl\u0131 s\u00fct, kefir, yo\u011furt ve sert kabuklu yemi\u015fler gibi sa\u011fl\u0131kl\u0131 se\u00e7enekler tercih edilebilir.<\/p>\n
Bilin\u00e7li tercihlerle metabolik sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 koruyun<\/p>\n
Ara\u015ft\u0131rma G\u00f6revlisi \u00d6mer Turan, s\u00f6zlerini \u015f\u00f6yle tamamlad\u0131: \u201cSahuru ihmal etmeden, iftarda porsiyon kontrol\u00fcne dikkat ederek, yeterli su t\u00fcketimi ve d\u00fczenli y\u00fcr\u00fcy\u00fc\u015fle Ramazan\u2019\u0131 hem sa\u011fl\u0131kl\u0131 hem de dengeli ge\u00e7irmek m\u00fcmk\u00fcnd\u00fcr. Bilin\u00e7li tercihlerle hem metabolik sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 koruyabilir hem de Ramazan\u2019\u0131 bedenimiz i\u00e7in de berekete d\u00f6n\u00fc\u015ft\u00fcrebiliriz\u201d.<\/p>\n
\u00a0<\/p>\n
Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"
Ramazan\u2019a say\u0131l\u0131 g\u00fcnler kald\u0131. Ramazan\u2019\u0131n kendine \u00f6zg\u00fc bir ya\u015fam d\u00fczeni oldu\u011funu belirten \u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi \u00d6mer Turan, sahuru ihmal etmeden, iftarda porsiyon kontrol\u00fcne dikkat ederek, yeterli su t\u00fcketimi ve d\u00fczenli y\u00fcr\u00fcy\u00fc\u015fle Ramazan\u2019\u0131 hem sa\u011fl\u0131kl\u0131 hem de dengeli ge\u00e7irmenin m\u00fcmk\u00fcn oldu\u011funu s\u00f6yledi.<\/p>\n","protected":false},"author":1,"featured_media":36751,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[667,5264,2714,157,5263],"class_list":["post-36750","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme","tag-iftarda","tag-ramazan","tag-saglik","tag-sahur"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/36750","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/comments?post=36750"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/36750\/revisions"}],"predecessor-version":[{"id":36752,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/36750\/revisions\/36752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/36751"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=36750"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=36750"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=36750"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}