{"id":44119,"date":"2026-02-23T22:12:05","date_gmt":"2026-02-23T22:12:05","guid":{"rendered":"https:\/\/bihavadis.com\/?p=44119"},"modified":"2026-02-23T22:12:05","modified_gmt":"2026-02-23T22:12:05","slug":"ramazan-ayini-saglikli-gecirmemizi-saglayan-5-oneri","status":"publish","type":"post","link":"https:\/\/bihavadis.com\/index.php\/2026\/02\/23\/ramazan-ayini-saglikli-gecirmemizi-saglayan-5-oneri\/","title":{"rendered":"Ramazan Ay\u0131n\u0131 Sa\u011fl\u0131kl\u0131 Ge\u00e7irmemizi Sa\u011flayan 5 \u00d6neri!"},"content":{"rendered":"<p>Ramazan ay\u0131, yeme-i\u00e7me d\u00fczeninin, uyku saatlerinin ve g\u00fcnl\u00fck aktivitenin de\u011fi\u015fti\u011fi; bu nedenle planl\u0131 beslenmenin hem konforu hem de sa\u011fl\u0131k sonu\u00e7lar\u0131n\u0131 belirgin \u015fekilde etkiledi\u011fi bir d\u00f6nemdir. Ramazan ay\u0131nda orucun bir\u00e7ok ki\u015fide kilo ve baz\u0131 metabolik g\u00f6stergelerde hafif iyile\u015fmeler sa\u011flayabildi\u011fi; ancak a\u015f\u0131r\u0131\/yanl\u0131\u015f iftar, yetersiz s\u0131v\u0131, k\u00f6t\u00fc uyku ve d\u00fczensiz fiziksel aktiviteyle bu durum tersine d\u00f6nebiliyor. Ancak t\u00fcm bu \u00f6nerilerin yan\u0131nda, diyabet (\u00f6zellikle ins\u00fcline ba\u011f\u0131ml\u0131), b\u00f6brek hastal\u0131\u011f\u0131, ileri kalp yetmezli\u011fi, gebelik\/emzirme, ileri ya\u015f gibi durumlar\u0131 olanlar\u0131n veya farkl\u0131 klinik hastal\u0131\u011f\u0131 olanlar\u0131n ramazan i\u00e7in mutlaka hekime dan\u0131\u015fmas\u0131 \u00f6neriliyor. Memorial Bah\u00e7elievler Hastanesi Beslenme ve Diyet B\u00f6l\u00fcm\u00fc\u2019nden Uz. Dyt. Nihan Yakut, Ramazan ay\u0131nda beslenme \u00f6nerileri ile ilgili bilgi verdi.\u00a0<\/p>\n<ol>\n<li><strong>Kan \u015fekeri dalgalanmalar\u0131n\u0131 azaltmak oru\u00e7 tutarken yard\u0131mc\u0131 olabilir!\u00a0<\/strong><\/li>\n<\/ol>\n<p>Ramazan ay\u0131nda oru\u00e7 tutarken beslenmede baz\u0131 hedefler konulmas\u0131 gerekmektedir. \u0130ftara kadar a\u00e7 kalan v\u00fccut iftarda kan \u015fekeri dalgalanmalar\u0131yla kar\u015f\u0131 kar\u015f\u0131ya kalabilmektedir.<\/p>\n<ul>\n<li><strong>Kan \u015fekeri dalgalanmalar\u0131n\u0131 azaltmak:<\/strong>\u00a0\u00c7ok h\u0131zl\u0131 sindirilen karbonhidratlar (\u015ferbetli tatl\u0131lar, beyaz ekmek\/pilav\/makarna a\u011f\u0131rl\u0131\u011f\u0131) iftardan sonra ani kan \u015fekeri y\u00fckselmeleri, ard\u0131ndan erken ac\u0131kma ve tatl\u0131 iste\u011fine neden olabilir. Bu durum \u00f6zellikle iftardan hemen sonra g\u00f6r\u00fclen halsizlik ve d\u00fc\u015f\u00fck enerjiyi beraberinde getirebilmektedir. D\u00fc\u015f\u00fck\/orta glisemik y\u00fck, lif ve protein dengesi daha stabil enerji sa\u011flar. \u00a0<\/li>\n<li><strong>Kas kayb\u0131n\u0131 s\u0131n\u0131rlamak:<\/strong>\u00a0Uzun a\u00e7l\u0131k aral\u0131\u011f\u0131nda g\u00fcnl\u00fck protein da\u011f\u0131l\u0131m\u0131 \u00f6nem kazan\u0131r. Sahur ve iftarda kaliteli protein (yumurta, yo\u011furt\/kefir, peynir, bal\u0131k-tavuk-et, baklagil) planlamak kas vol\u00fcm\u00fcn\u00fc korumak i\u00e7in olduk\u00e7a etkilidir. Ramazan modelini inceleyen g\u00fcncel derlemeler, uygun makro da\u011f\u0131l\u0131m\u0131yla v\u00fccut kompozisyonunun daha iyi korunabildi\u011fini vurgulamaktad\u0131r. \u00a0<\/li>\n<li><strong>Hidrasyonu korumak:<\/strong>\u00a0\u00d6zellikle uzun g\u00fcnlerde ve s\u0131cak iklimde, iftar\u2013sahur aras\u0131nda suyu\u00a0\u201ctoplam hedef\u201d olarak g\u00f6rmek gerekir. Su t\u00fcketiminde ideal hedef i\u00e7in kg ba\u015f\u0131na 30-35 ml su gerekmektedir. Yani 50 kg bir ki\u015fi i\u00e7in en az 1,5 litre su t\u00fcketilmelidir. D\u00fc\u015f\u00fck su t\u00fcketimi, ba\u015f a\u011fr\u0131s\u0131, kab\u0131zl\u0131k, odaklanmada g\u00fc\u00e7l\u00fck, yava\u015f metabolizma ile sonu\u00e7lanabilmektedir.\u00a0<\/li>\n<li><strong>Uyku\u2013sirkadiyen ritme destek olmak:<\/strong>\u00a0Gece ge\u00e7 saatlerde a\u011f\u0131r yemek, refl\u00fc ve uyku kalitesini bozabilir. Ramazan d\u00f6neminde uyku ve ya\u015fam davran\u0131\u015flar\u0131n\u0131n de\u011fi\u015fti\u011fini g\u00f6steren\u00a0\u00e7al\u0131\u015fmalar, planlamay\u0131 daha da \u00f6nemli k\u0131lar. \u00a0\u00d6zellikle sahura kadar oturmak veya uykudan feragat etmemek i\u00e7in sahura hi\u00e7 kalkmamak gibi s\u00fcre\u00e7ler daha zorlay\u0131c\u0131 olabilmektedir.\u00a0<\/li>\n<\/ul>\n<p>Ramazan ay\u0131nda en s\u0131k ortaya \u00e7\u0131kan \u015fikayetler; kab\u0131zl\u0131k, refl\u00fc ve ba\u015f a\u011fr\u0131s\u0131d\u0131r. Bunlarla ba\u015f etmek i\u00e7in baz\u0131 \u00f6nlemler al\u0131nabilmektedir.\u00a0<\/p>\n<ul>\n<li>Kab\u0131zl\u0131k: Lif (sebze, baklagil, tam tah\u0131l), iftar\u2013sahur aras\u0131 yeterli su, sahurda yo\u011furt\/kefir, y\u00fcr\u00fcy\u00fc\u015f.<\/li>\n<li>Refl\u00fc\/haz\u0131ms\u0131zl\u0131k: \u0130ftar\u0131 b\u00f6lmek, k\u0131zartma ve \u00e7ok ya\u011fl\u0131\/\u00e7ok baharatl\u0131dan ka\u00e7\u0131nmak, yatmadan 2\u20133 saat \u00f6nce yemeyi bitirmek.<\/li>\n<li>Ba\u015f a\u011fr\u0131s\u0131: Kademeli kafein azalt\u0131m\u0131, d\u00fczenli su plan\u0131, sahuru atlamamak, uyku d\u00fczenini korumak. \u00a0<\/li>\n<li><strong>\u0130ftarda yemeye yava\u015f ba\u015flamak metabolizmay\u0131 rahatlat\u0131yor\u00a0<\/strong><\/li>\n<\/ul>\n<p>Ramazan ay\u0131 boyunca en s\u0131k yap\u0131lan hata orucu tek \u00f6\u011f\u00fcnde \u201ct\u0131k\u0131n\u0131r\u201d gibi a\u00e7makt\u0131r. H\u0131zl\u0131 yenilen yemek hem mideyi yoruyor hem de daha tokluk sinyalini d\u00fczenliyor.\u00a0<\/p>\n<p>1. ad\u0131m (0\u201310 dakika):\u00a0<\/p>\n<p>1\u20132 bardak su\u00a0<\/p>\n<p>1\u20132 hurma (veya 1 porsiyon meyve), istenirse k\u00fc\u00e7\u00fck bir \u00e7orba.<\/p>\n<p>2. ad\u0131m (10\u201320 dakika): 10\u201315 dakikal\u0131k ara (m\u00fcmk\u00fcnse k\u0131sa y\u00fcr\u00fcy\u00fc\u015f\/namaz aras\u0131). Bu ara, tokluk sinyallerinin gelmesini kolayla\u015ft\u0131r\u0131r.<\/p>\n<p>3. ad\u0131m (ana \u00f6\u011f\u00fcn):\u00a0\u201cTabak modeli\u201d uygulay\u0131n:<br \/>\u00a0<\/p>\n<ul>\n<li>Taba\u011f\u0131n yar\u0131s\u0131: salata\/ha\u015flanm\u0131\u015f-sebze yemekleri<\/li>\n<li>Taba\u011f\u0131n \u00e7eyre\u011fi: protein (bal\u0131k\/tavuk\/et\/yo\u011furt-baklagil)<\/li>\n<li>Taba\u011f\u0131n \u00e7eyre\u011fi: tam tah\u0131l veya ni\u015fastal\u0131 grup (bulgur, tam bu\u011fday, kepekli \u00fcr\u00fcnler; porsiyon kontroll\u00fc)<br \/>\u00a0<\/li>\n<\/ul>\n<p>Tatl\u0131 olacaksa: \u015eerbetli yerine s\u00fctl\u00fc\/meyveli se\u00e7enekleri k\u00fc\u00e7\u00fck porsiyonla; m\u00fcmk\u00fcnse iftardan 1\u20132 saat sonra t\u00fcketin. B\u00f6ylece ana \u00f6\u011f\u00fcndeki a\u015f\u0131r\u0131 enerji y\u00fck\u00fcn\u00fc azaltm\u0131\u015f olursunuz.<\/p>\n<p>Karaci\u011fer hastal\u0131klar\u0131 olanlarda da bireysel de\u011ferlendirme gerekir; beslenme gereksinimi ve maln\u00fctrisyon riski olanlarda hekim-diyetisyen plan\u0131 \u015fart olmaktad\u0131r.<\/p>\n<ol>\n<li><strong>Sahuru atlamak g\u00fcn i\u00e7inde halsizli\u011fi art\u0131r\u0131r!\u00a0<\/strong><\/li>\n<\/ol>\n<p>Sahuru atlamak, g\u00fcn i\u00e7inde halsizlik ve iftarda a\u015f\u0131r\u0131 yeme riskini art\u0131r\u0131r. \u00d6zellikle lif + protein + sa\u011fl\u0131kl\u0131 ya\u011f kombinasyonu daha uzun tokluk sa\u011flar. Ayn\u0131 zamanda bedenin ihtiyac\u0131 olan b\u00fct\u00fcn besin \u00f6\u011felerini eksiksiz almay\u0131 kolayla\u015ft\u0131r\u0131r.\u00a0<\/p>\n<p>\u00d6rnek sahur se\u00e7enekleri olarak;\u00a0<\/p>\n<ul>\n<li>Yumurta + yo\u011furt\/kefir + tam tah\u0131ll\u0131 ekmek + salatal\u0131k-domates<\/li>\n<li>Yulaf + yo\u011furt\/s\u00fct + chia\/keten + ceviz\/badem + tar\u00e7\u0131n + meyve (\u00f6l\u00e7\u00fcl\u00fc)<\/li>\n<li>Baklagil bazl\u0131 se\u00e7enek: Nohutlu\/mercimekli salata + ayran\/yo\u011furt<br \/>\u00a0Ramazan beslenmesi \u00fczerine pratik \u00f6neriler ve diyabet k\u0131lavuzlar\u0131, sahurda d\u00fc\u015f\u00fck glisemik indeksli karbonhidrat, yeterli protein ve s\u0131v\u0131y\u0131 \u00f6zellikle vurgular. \u00a0<\/li>\n<\/ul>\n<p>Sahurda ka\u00e7\u0131n\u0131lmas\u0131 gerekenler: A\u015f\u0131r\u0131 tuzlu (salamura, \u00e7ok tuzlu peynir), \u00e7ok baharatl\u0131 ve k\u0131zartmalar \u2192 g\u00fcn i\u00e7inde susuzlu\u011fu art\u0131rabilir; \u015fekerli hamur i\u015fleri \u2192 h\u0131zla ac\u0131kt\u0131rabilir.<\/p>\n<ol>\n<li><strong>\u0130ftar ve sahur aras\u0131 s\u0131v\u0131 al\u0131m\u0131n\u0131 d\u00fczenlemek \u00f6nemli\u00a0<\/strong><\/li>\n<\/ol>\n<p>Oru\u00e7luyken s\u0131v\u0131 al\u0131namad\u0131\u011f\u0131 i\u00e7in, iftar\u2013sahur aras\u0131 s\u0131v\u0131 al\u0131m\u0131n\u0131 d\u00fczenlemek hayati \u00f6nem ta\u015f\u0131yor. \u0130ftarda 1-2 bardak su ile ba\u015flad\u0131ktan sonra, ana \u00f6\u011f\u00fcn sonras\u0131 1\u20132 bardak, teravih\/ak\u015fam aras\u0131 1\u20132 bardak ve yine sahura kadar aral\u0131kl\u0131 2\u20133 bardak su i\u00e7mek gerekiyor.\u00a0<br \/>\u00a0Toplam hedef ki\u015fiye g\u00f6re de\u011fi\u015fmektedir. \u0130drar renginin a\u00e7\u0131k saman rengi olmas\u0131 pratik bir g\u00f6stergedir. Ramazan modelini de\u011ferlendiren derlemeler, hidrasyonun performans ve ba\u015f a\u011fr\u0131s\u0131 \u00fczerinde belirleyici olabildi\u011fini belirtmektedir.<\/p>\n<p>Kafein: Kahve\/\u00e7ay baz\u0131 ki\u015filerde di\u00fcrezi (idrarda art\u0131\u015f) art\u0131rabilir ve uykuya zarar verebilir; miktar\u0131 s\u0131n\u0131rl\u0131 tutmak gerekmektedir.\u00a0<\/p>\n<ol>\n<li><strong>Ramazan ay\u0131nda egzersizlerinizi de planlayarak devam ettirin\u00a0<\/strong><\/li>\n<\/ol>\n<p>Ramazan ay\u0131nda egzersizler tamamen b\u0131rakmadan zamanlamas\u0131 planlanarak yap\u0131lmas\u0131 gerekir. G\u00fcn i\u00e7inde veya iftara yak\u0131n hafif orta seviye aktiviteler yani y\u00fcr\u00fcy\u00fc\u015f veya esneme hareketleri oru\u00e7 tutarken de yap\u0131labilir. Daha yo\u011fun antrenmanlarda ise iftardan 1\u20132 saat sonra (s\u0131v\u0131 ve enerji al\u0131m\u0131 sonras\u0131) yap\u0131lmas\u0131nda fayda vard\u0131r. Sporcularda Ramazan orucu s\u0131ras\u0131nda y\u00fck\u2013toparlanma dengesinin hassasla\u015ft\u0131\u011f\u0131n\u0131 bildiren \u00e7al\u0131\u015fmalar, a\u015f\u0131r\u0131 yo\u011funlu\u011fu azaltma ve hidrasyonu planlamay\u0131 \u00f6nermektedirler. \u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ramazan ay\u0131, yeme-i\u00e7me d\u00fczeninin, uyku saatlerinin ve g\u00fcnl\u00fck aktivitenin de\u011fi\u015fti\u011fi; bu nedenle planl\u0131 beslenmenin hem konforu hem de sa\u011fl\u0131k sonu\u00e7lar\u0131n\u0131 belirgin \u015fekilde etkiledi\u011fi bir d\u00f6nemdir.<\/p>\n","protected":false},"author":1,"featured_media":44120,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[236,5264,2714,5263,458],"class_list":["post-44119","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-gun","tag-iftarda","tag-ramazan","tag-sahur","tag-uyku"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/44119","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=44119"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/44119\/revisions"}],"predecessor-version":[{"id":44121,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/44119\/revisions\/44121"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/44120"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=44119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=44119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=44119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}