Ramazan ay\u0131nda g\u00fcnl\u00fck beslenme d\u00fczeni \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015fiyor. Uzun s\u00fcren a\u00e7l\u0131k saatleri, iftar ve sahurla s\u0131n\u0131rlanan \u00f6\u011f\u00fcnler v\u00fccudun al\u0131\u015ft\u0131\u011f\u0131 ritmi farkl\u0131la\u015ft\u0131r\u0131yor. Bu bir ayl\u0131k s\u00fcre\u00e7te genel iyi ya\u015fam al\u0131\u015fkanlar\u0131na dikkat edilmesi hem fiziksel sa\u011fl\u0131\u011f\u0131n korunmas\u0131na yard\u0131mc\u0131 oluyor hem de oru\u00e7 tutarken ya\u015fanan enerji kayb\u0131n\u0131 en aza indiriyor. Ramazan d\u00f6neminde bilin\u00e7li ve dengeli beslenmenin \u00f6nemine dikkat \u00e7eken Anadolu Sa\u011fl\u0131k Merkezi Hastanesi Beslenme ve Diyet Uzman\u0131 Derya Eren, \u00f6zellikle iftar ve sahurda yap\u0131lan hatalar\u0131n g\u00fcn boyu halsizlik, mide sorunlar\u0131 ve kan \u015fekeri dalgalanmalar\u0131 gibi problemlere yol a\u00e7abilece\u011fini belirterek dikkat edilmesi gereken 7 \u00f6nemli noktaya parmak bast\u0131.<\/p>\n
\u0130ftar\u0131 iki b\u00f6l\u00fcme ay\u0131r\u0131n<\/strong><\/p>\n Sindirim problemlerinin en s\u0131k ya\u015fand\u0131\u011f\u0131 \u00f6\u011f\u00fcn genellikle iftar olur. Bunun en \u00f6nemli nedeni, uzun s\u00fcren a\u00e7l\u0131\u011f\u0131n ard\u0131ndan yeme\u011fin \u00e7ok h\u0131zl\u0131 t\u00fcketilmesi ve ara verilmeden devam edilmesidir. \u0130ftar sonras\u0131nda g\u00f6r\u00fclen haz\u0131ms\u0131zl\u0131k, \u015fi\u015fkinlik, a\u011fr\u0131 ve kramp gibi \u015fik\u00e2yetleri azaltmak i\u00e7in iftar\u0131 iki a\u015famaya b\u00f6l\u00fcn. \u00d6nce \u00e7orba gibi hafif bir ba\u015flang\u0131\u00e7 yap\u0131n, ard\u0131ndan 15-20 dakika ara verip ana yeme\u011fe ge\u00e7in. Ana yemek s\u0131ras\u0131nda lokmalar\u0131n\u0131z\u0131 yava\u015f yiyin ve iyice \u00e7i\u011fneyin.<\/p>\n Su t\u00fcketimini ideal seviyede tutun<\/strong><\/p>\n \u0130ftar ile sahur aras\u0131nda ge\u00e7en zaman diliminde toplamda 10-15 bardak su i\u00e7meye \u00f6zen g\u00f6sterin. \u00c7ay ve kahveyi fazla t\u00fcketmek su i\u00e7me miktar\u0131n\u0131 azaltabilir. Bu nedenle \u00e7ay ve kahveyi bir fincanla s\u0131n\u0131rland\u0131rmaya dikkat edin.<\/p>\n Yemekten sonra v\u00fccudunuza sindirim i\u00e7in zaman tan\u0131y\u0131n<\/strong><\/p>\n Yemek biter bitmez sindirim s\u00fcreci ba\u015flar ve hemen ard\u0131ndan yap\u0131lan y\u00fcr\u00fcy\u00fc\u015f sindirim sorunlar\u0131na yol a\u00e7\u0131p refl\u00fcy\u00fc tetikleyebilir. Bu nedenle y\u00fcr\u00fcy\u00fc\u015f i\u00e7in en az 30 dakika bekleyin.<\/p>\n Pide t\u00fcketiminde s\u0131kl\u0131\u011fa dikkat edin<\/strong><\/p>\n \u0130ftar sofralar\u0131n\u0131n vazge\u00e7ilmezi olan pideyi t\u00fcketirken hem miktara hem s\u0131kl\u0131\u011fa dikkat edin. Avu\u00e7 i\u00e7i b\u00fcy\u00fckl\u00fc\u011f\u00fcndeki bir par\u00e7a pidenin bir dilim ekme\u011fe e\u015f de\u011fer oldu\u011funu unutmay\u0131n. Pideyi haftada 2\u20133 g\u00fcnle s\u0131n\u0131rland\u0131r\u0131n, di\u011fer g\u00fcnlerde tam bu\u011fday, \u00e7avdar ekme\u011fi ya da bulgur gibi tam tah\u0131ll\u0131 se\u00e7enekleri \u00f6n planda tutun.<\/p>\n Sahuru asla atlamay\u0131n<\/strong><\/p>\n Sahur ile iftar aras\u0131ndaki uzun a\u00e7l\u0131k s\u00fcresini d\u00fc\u015f\u00fcnerek bu \u00f6\u011f\u00fcn\u00fc atlamay\u0131n ve dengeli planlayarak sofrada; s\u00fct, yumurta ve peynir gibi tok tutan proteinlere, yan\u0131nda tam tah\u0131ll\u0131 ekme\u011fe mutlaka yer verin. Bu sayede g\u00fcn i\u00e7inde tokluk s\u00fcresini uzatabilir ve su t\u00fcketimiyle s\u0131v\u0131 kayb\u0131n\u0131 azaltabilirsiniz. Sahur yapmad\u0131\u011f\u0131n\u0131zda ise kan \u015fekeri d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc, ba\u015f a\u011fr\u0131s\u0131, halsizlik ve mide sorunlar\u0131 ya\u015fayabilece\u011finizi unutmay\u0131n.<\/p>\n \u0130ftar sonras\u0131 tatl\u0131 krizlerine dikkat\u00a0<\/strong><\/p>\n \u0130ftardan sonra kan \u015fekeri h\u0131zla y\u00fckselip d\u00fc\u015ft\u00fc\u011f\u00fcnde tatl\u0131 iste\u011fi ortaya \u00e7\u0131kabilir. Bu dengeyi sa\u011flamak i\u00e7in iftardan 1-2 saat sonra bir ara \u00f6\u011f\u00fcn yap\u0131n. Ara \u00f6\u011f\u00fcnde 1-2 porsiyon meyve ile s\u00fct, kefir ya da yo\u011furt gibi s\u00fct grubuna yer verin. B\u00f6ylece tatl\u0131 ihtiyac\u0131n\u0131z\u0131 dengeleyebilir ve Ramazan\u2019da kilo art\u0131\u015f\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ebilirsiniz. Haftada 1-2 g\u00fcn ise bu ara \u00f6\u011f\u00fcn yerine s\u00fctl\u00fc tatl\u0131 tercih edebilirsiniz.<\/p>\n K\u0131zartma ve a\u015f\u0131r\u0131 ya\u011fl\u0131 yemeklerden uzak durun<\/strong><\/p>\n Ramazan\u2019da iftar sofralar\u0131nda k\u0131zartma, kavurma ve ya\u011fl\u0131 yemekler daha fazla tercih edilebiliyor. Uzun s\u00fcren a\u00e7l\u0131\u011f\u0131n ard\u0131ndan bu t\u00fcr besinleri t\u00fcketmek haz\u0131ms\u0131zl\u0131k, mide yanmas\u0131 ve refl\u00fc \u015fik\u00e2yetlerini art\u0131rabiliyor ayr\u0131ca yorgunluk hissini tetikleyebiliyor. Bu nedenle yemekleri ha\u015flama, \u0131zgara ya da f\u0131r\u0131nda pi\u015firme y\u00f6ntemleriyle haz\u0131rlamaya gayret g\u00f6sterin.<\/p>\n \u00a0<\/p>\n Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":" Ramazan ay\u0131nda g\u00fcnl\u00fck beslenme d\u00fczeni \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015fiyor. Uzun s\u00fcren a\u00e7l\u0131k saatleri, iftar ve sahurla s\u0131n\u0131rlanan \u00f6\u011f\u00fcnler v\u00fccudun al\u0131\u015ft\u0131\u011f\u0131 ritmi farkl\u0131la\u015ft\u0131r\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":40608,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[671,236,675,5679],"class_list":["post-40607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-dikkat","tag-gun","tag-iftar","tag-ogun"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/40607","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=40607"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/40607\/revisions"}],"predecessor-version":[{"id":40609,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/40607\/revisions\/40609"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/40608"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=40607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=40607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=40607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}