{"id":39401,"date":"2026-02-21T05:54:05","date_gmt":"2026-02-21T05:54:05","guid":{"rendered":"https:\/\/bihavadis.com\/?p=39401"},"modified":"2026-02-21T05:54:05","modified_gmt":"2026-02-21T05:54:05","slug":"iftarda-hizli-ve-asiri-yemek-metabolizmayi-zorluyor","status":"publish","type":"post","link":"https:\/\/bihavadis.com\/index.php\/2026\/02\/21\/iftarda-hizli-ve-asiri-yemek-metabolizmayi-zorluyor\/","title":{"rendered":"\u0130ftarda h\u0131zl\u0131 ve a\u015f\u0131r\u0131 yemek metabolizmay\u0131 zorluyor!"},"content":{"rendered":"

\u00dcsk\u00fcdar \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc \u00d6\u011fretim G\u00f6revlisi K\u00fcbra \u015eahin,\u00a0<\/strong>Ramazan\u2019da beslenme konusunu de\u011ferlendirdi.<\/p>\n

\u0130ftarda h\u0131zl\u0131 ve a\u015f\u0131r\u0131 yemek tokluk mekanizmas\u0131n\u0131 bozuyor<\/strong><\/p>\n

Ramazan ay\u0131nda uzun s\u00fcreli a\u00e7l\u0131\u011f\u0131n ard\u0131ndan iftarda h\u0131zl\u0131 ve a\u015f\u0131r\u0131 yemek yemenin sindirim sistemi ba\u015fta olmak \u00fczere metabolik dengeyi olumsuz etkiledi\u011fini kaydeden \u00d6\u011fr. G\u00f6r. K\u00fcbra \u015eahin, \u201cA\u015f\u0131r\u0131 yemek yemenin kalp ve dola\u015f\u0131m sistemi \u00fczerinde de etkileri bulunmaktad\u0131r. Sindirim i\u00e7in mide ve ba\u011f\u0131rsaklara y\u00f6nelen kan ak\u0131\u015f\u0131, kalbin y\u00fck\u00fcn\u00fc art\u0131rabilmektedir. \u00d6zellikle ya\u015fl\u0131 bireyler ve kronik hastal\u0131\u011f\u0131 olanlarda \u00e7arp\u0131nt\u0131 ve halsizlik gibi \u015fik\u00e2yetler daha s\u0131k ortaya \u00e7\u0131kabilmektedir. Ayr\u0131ca h\u0131zl\u0131 yemek tokluk mekanizmas\u0131n\u0131 bozmaktad\u0131r. Beynin \u2018doydum\u2019 sinyalini ge\u00e7 alg\u0131lamas\u0131, fark\u0131nda olmadan fazla enerji al\u0131m\u0131na neden olmaktad\u0131r.\u201d dedi.<\/p>\n

Mide hacmi ani \u015fekilde geni\u015fliyor ve haz\u0131ms\u0131zl\u0131\u011fa yol a\u00e7\u0131yor<\/strong><\/p>\n

G\u00fcn boyu bo\u015f kalan mideye k\u0131sa s\u00fcrede b\u00fcy\u00fck porsiyonlarda besin al\u0131nmas\u0131n\u0131n, mide hacminin ani \u015fekilde geni\u015flemesine neden oldu\u011funu da s\u00f6yleyen Beslenme Uzm. K\u00fcbra \u015eahin, \u201cBu durum \u015fi\u015fkinlik, mide a\u011fr\u0131s\u0131, haz\u0131ms\u0131zl\u0131k ve refl\u00fc \u015fikayetlerini beraberinde getirmektedir. H\u0131zl\u0131 yemek, yeterli \u00e7i\u011fnemenin \u00f6n\u00fcne ge\u00e7ti\u011fi i\u00e7in sindirim s\u00fcrecini daha da zorla\u015ft\u0131rmaktad\u0131r.\u201d ifadesinde bulundu.<\/p>\n

Reaktif hipoglisemi g\u00f6r\u00fclebiliyor<\/strong><\/p>\n

Uzun a\u00e7l\u0131k sonras\u0131 \u00f6zellikle karbonhidrat a\u011f\u0131rl\u0131kl\u0131 ve h\u0131zl\u0131 t\u00fcketilen \u00f6\u011f\u00fcnlerin kan \u015fekerinin ani y\u00fckselmesine yol a\u00e7t\u0131\u011f\u0131n\u0131 da ifade eden \u015eahin, \u201cBuna ba\u011fl\u0131 olarak ins\u00fclin sal\u0131n\u0131m\u0131 artar ve k\u0131sa s\u00fcre sonra halsizlik, ba\u015f d\u00f6nmesi ve uyku haliyle kendini g\u00f6steren reaktif hipoglisemi g\u00f6r\u00fclebilmektedir. Bu dalgalanmalar\u0131n uzun vadede ins\u00fclin direnci ve kilo art\u0131\u015f\u0131 riskini art\u0131rmaktad\u0131r.\u201d diye konu\u015ftu.<\/p>\n

\u0130ftara \u00e7orbayla ba\u015flay\u0131n!<\/strong><\/p>\n

Uzun s\u00fcren a\u00e7l\u0131\u011f\u0131n ard\u0131ndan iftara \u00e7orba, hurma ya da suyla ba\u015flanmas\u0131n\u0131n hem doygunluk hissinin sa\u011flanmas\u0131 hem de sindirim problemlerinin \u00f6nlenmesi a\u00e7\u0131s\u0131ndan etkili oldu\u011funu belirten \u015eahin, \u201c\u0130ftara su veya \u00e7orba ile ba\u015flanmas\u0131, mide hacminin yava\u015f yava\u015f geni\u015flemesini sa\u011flayarak \u015fi\u015fkinlik, mide a\u011fr\u0131s\u0131 ve haz\u0131ms\u0131zl\u0131k riskini azalt\u0131yor. S\u0131v\u0131 i\u00e7eri\u011fi y\u00fcksek bu besinler, mide asidinin daha dengeli sal\u0131nmas\u0131na katk\u0131 sa\u011fl\u0131yor. Hurma ise i\u00e7erdi\u011fi do\u011fal \u015fekerler sayesinde kan \u015fekerinin kontroll\u00fc bir \u015fekilde y\u00fckselmesine yard\u0131mc\u0131 oluyor. Ayn\u0131 zamanda lif i\u00e7eri\u011fiyle ba\u011f\u0131rsak hareketlerini uyararak sindirimi destekliyor.\u201d \u015feklinde konu\u015ftu.<\/p>\n

\u0130ftarda hemen tatl\u0131 yemeyin!<\/strong><\/p>\n

H\u0131zl\u0131 ve arka arkaya t\u00fcketilen a\u011f\u0131r \u00f6\u011f\u00fcnlerin, mide ve kan \u015fekeri \u00fczerinde olumsuz etkiler olu\u015fturabildi\u011fini anlatan \u00d6\u011fr. G\u00f6r. K\u00fcbra \u015eahin, \u015f\u00f6yle devam etti:<\/p>\n

\u201cAna yemek sonras\u0131 mide besinlerin sindirim a\u00e7\u0131s\u0131ndan yo\u011fun \u015fekilde \u00e7al\u0131\u015fmaya ba\u015fl\u0131yor. Bu a\u015famada hemen tatl\u0131 t\u00fcketilmesi, mideye ek bir sindirim y\u00fck\u00fc bindirerek \u015fi\u015fkinlik, haz\u0131ms\u0131zl\u0131k ve refl\u00fc \u015fik\u00e2yetlerini art\u0131rabiliyor. \u00d6zellikle \u015ferbetli ve ya\u011fl\u0131 tatl\u0131lar mide bo\u015falmas\u0131n\u0131 geciktirerek sindirim s\u00fcrecini zorla\u015ft\u0131r\u0131yor. Ayr\u0131ca kan \u015fekerinde ani y\u00fckselmelere neden olabiliyor. Bu durum, k\u0131sa s\u00fcre sonra halsizlik ve uyku haliyle kendini g\u00f6steren kan \u015fekeri dalgalanmalar\u0131na yol a\u00e7abiliyor. Ana yemekten sonra en az 1\u20132 saat beklenmesini ve tatl\u0131 tercihlerinde s\u00fctl\u00fc veya meyve bazl\u0131 se\u00e7eneklere y\u00f6nelinmesi hem sindirim sistemini rahatlat\u0131r hem de kilo kontrol\u00fcn\u00fc sa\u011flar.\u201d<\/p>\n

\u00c7orbadan sonra 15-20 dakika ara verin\u00a0<\/strong><\/p>\n

G\u00fcn boyu s\u00fcren a\u00e7l\u0131\u011f\u0131n ard\u0131ndan iftara a\u011f\u0131r ve b\u00fcy\u00fck porsiyonlarla ba\u015flanmas\u0131n\u0131n, mide hacminin ani \u015fekilde geni\u015flemesine neden oldu\u011funu hat\u0131rlatan \u00d6\u011fr. G\u00f6r. K\u00fcbra \u015eahin, \u201cBu durum \u015fi\u015fkinlik ve mide rahats\u0131zl\u0131klar\u0131n\u0131 art\u0131r\u0131yor. \u0130ftara \u00e7orba, su veya hurma gibi hafif besinlerle ba\u015flanmas\u0131 ve 15-20 dakika k\u0131sa bir ara verilmesi sonras\u0131 az ya\u011fl\u0131 \/ \u0131zgara et yeme\u011fi, kurubaklagil, sebze yeme\u011fi, salata, ayran, cac\u0131k gibi yemeklerle devam edilmesi hem doygunluk hissinin sa\u011flanmas\u0131 hem de sindirim problemlerinin \u00f6nlenmesi a\u00e7\u0131s\u0131ndan etkili olacakt\u0131r.\u201d dedi.<\/p>\n

\u0130ftarda yava\u015f yiyin<\/strong><\/p>\n

Yeterince \u00e7i\u011fnenmeden t\u00fcketilen besinlerin sindirim y\u00fck\u00fcn\u00fc art\u0131r\u0131rken, tokluk hissinin ge\u00e7 alg\u0131lanmas\u0131na yol a\u00e7t\u0131\u011f\u0131n\u0131 kaydeden \u015eahin, \u201cBu nedenle yava\u015f yemek ve porsiyon kontrol\u00fc yap\u0131lmas\u0131 \u00f6nemlidir. \u0130ftarda a\u015f\u0131r\u0131 ya\u011fl\u0131, k\u0131zart\u0131lm\u0131\u015f ve baharatl\u0131 besinlerin tercih edilmesi refl\u00fc riskini art\u0131rabiliyor. O nedenle ha\u015flama, f\u0131r\u0131n veya \u0131zgara y\u00f6ntemleriyle haz\u0131rlanm\u0131\u015f yemekleri tercih etmeliler. Tatl\u0131 t\u00fcketiminin ise ana yemekten hemen sonra de\u011fil, 1-2 saat ge\u00e7tikten sonra t\u00fcketilmesi gerekir. \u00a0S\u0131v\u0131 t\u00fcketimi de iftar sonras\u0131 halsizlik ve \u015fi\u015fkinli\u011fi etkileyen fakt\u00f6rler aras\u0131ndad\u0131r. Yemek s\u0131ras\u0131nda a\u015f\u0131r\u0131 s\u0131v\u0131 t\u00fcketiminin mideyi gere\u011finden fazla doldurdu\u011fu, bunun yerine s\u0131v\u0131n\u0131n iftar ile sahur aras\u0131na yay\u0131lmas\u0131 gerekmektedir.\u201d diye konu\u015ftu.<\/p>\n

\u00c7ay\u0131 iftardan 2 saat sonra i\u00e7in<\/strong><\/p>\n

V\u00fccudun ihtiyac\u0131 olan suyun; metabolik su, g\u00fcnl\u00fck i\u00e7ti\u011fimiz s\u0131v\u0131lar (\u00e7ay, kahve, taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131, ayran, komposto suyu vb.) ve yedi\u011fimiz yiyeceklerle sa\u011fland\u0131\u011f\u0131n\u0131 anlatan \u00d6\u011fr. G\u00f6r. K\u00fcbra \u015eahin, \u201c\u0130ftar ve sahur aras\u0131nda s\u0131v\u0131 gereksinimini kar\u015f\u0131lamak i\u00e7in ortalama 2\u20132,5 litre su t\u00fcketilmelidir ve bunun zaman dilimine yay\u0131lmas\u0131 \u00f6nerilmektedir. Gazl\u0131 i\u00e7ecekler, a\u015f\u0131r\u0131 kafeinli i\u00e7ecekler ve \u015fekerli i\u00e7eceklerin ise iftar sonras\u0131 d\u00f6nemde mide \u015fik\u00e2yetlerini art\u0131rabilece\u011fi i\u00e7in bu t\u00fcr i\u00e7ecekler yerine su, ayran veya \u015fekersiz bitki \u00e7aylar\u0131 tercih edilmelidir. Yemekten hemen sonra \u00e7ay ve kahve t\u00fcketilmesi \u00f6nerilmemektedir. Bu i\u00e7eceklerde bulunan baz\u0131 bile\u015fenler, demirin emilimini azaltmaktad\u0131r. Bu nedenle \u00e7ay ve kahvenin, yemekten en az iki saat sonra t\u00fcketilmesi daha uygundur.\u201d ifadesinde bulundu.<\/p>\n

Ana yemekten 1\u20132 saat sonra hafif bir ara \u00f6\u011f\u00fcn yap\u0131n<\/strong><\/p>\n

Ara \u00f6\u011f\u00fcn planlamas\u0131n\u0131n da iftar sonras\u0131 denge a\u00e7\u0131s\u0131ndan \u00f6nemli oldu\u011funu dile getiren \u00d6\u011fr. G\u00f6r. K\u00fcbra \u015eahin, \u201cAna yemekten yakla\u015f\u0131k 1\u20132 saat sonra yap\u0131lacak hafif bir ara \u00f6\u011f\u00fcn, kan \u015fekeri dengesini korumaya yard\u0131mc\u0131 oluyor. Bu ara \u00f6\u011f\u00fcnlerde s\u00fct ve yo\u011furt gibi protein i\u00e7eren besinler, meyve ve bir miktar kuruyemi\u015f, \u015ferbetli ve a\u011f\u0131r tatl\u0131lar yerine s\u00fctl\u00fc veya meyve bazl\u0131 tatl\u0131lar gibi sa\u011fl\u0131kl\u0131 se\u00e7enekler tercih edilmelidir.\u201d \u015feklinde s\u00f6zlerini tamamlad\u0131.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00dcsk\u00fcdar \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc \u00d6\u011fretim G\u00f6revlisi K\u00fcbra \u015eahin,\u00a0Ramazan\u2019da beslenme konusunu de\u011ferlendirdi.<\/p>\n","protected":false},"author":1,"featured_media":39402,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[675,3904,5549,544,684],"class_list":["post-39401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-iftar","tag-mide","tag-sindirim","tag-sure","tag-yemek"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/39401","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=39401"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/39401\/revisions"}],"predecessor-version":[{"id":39403,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/39401\/revisions\/39403"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/39402"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=39401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=39401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=39401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}