{"id":2958,"date":"2025-04-02T16:25:08","date_gmt":"2025-04-02T13:25:08","guid":{"rendered":"https:\/\/www.lifemed.com.tr\/ramazanda-nasil-beslenmeli\/"},"modified":"2025-04-02T16:25:08","modified_gmt":"2025-04-02T13:25:08","slug":"ramazanda-nasil-beslenmeli","status":"publish","type":"post","link":"https:\/\/www.lifemed.com.tr\/en\/ramazanda-nasil-beslenmeli\/","title":{"rendered":"Ramazan’da Nas\u0131l Beslenmeli?"},"content":{"rendered":"

Ramazan ay\u0131n\u0131n gelmesiyle birlikte beslenme d\u00fczeninde yap\u0131lan de\u011fi\u015fiklikler, kilo alma ve sa\u011fl\u0131kl\u0131 beslenme \u00fczerinde b\u00fcy\u00fck bir \u00f6nem ta\u015f\u0131yor. G\u00fcnl\u00fck \u00f6\u011f\u00fcn t\u00fcketiminin azald\u0131\u011f\u0131 bu ayda hem metabolizman\u0131n yava\u015flamamas\u0131 hem de v\u00fccudun diren\u00e7 kayb\u0131yla kar\u015f\u0131 kar\u015f\u0131ya kalmamas\u0131 ad\u0131na ramazan\u2019da nas\u0131l beslenmeli<\/strong> sorusunu diyetisyenimiz Melisa Arzu<\/em> ile g\u00fcndeme getirdik.
\n 
\nBeslenme program\u0131n\u0131z\u0131n doyurucu fakat sa\u011fl\u0131kl\u0131 besinlerle olu\u015fturmak, g\u00fcn i\u00e7erisinde ya\u015fayaca\u011f\u0131n\u0131z tokluk hissini artt\u0131rarak fazla kilo alma endi\u015fenizi de ortadan kald\u0131racakt\u0131r. Peki ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenmenin p\u00fcf noktalar\u0131 nelerdir? Diyetisyenimizin kaleminden ideal bir ramazan men\u00fcs\u00fcn\u00fcn detaylar\u0131 sizlerle\u2026<\/p>\n

Mutlaka Sahur Yap\u0131n<\/h2>\n

Ramazan ay\u0131n\u0131n son senelerde yaz mevsimine denk gelmesiyle beraber y\u00fcksek s\u0131cakl\u0131klar ve yakla\u015f\u0131k 16-17 saatlik a\u00e7l\u0131kla ge\u00e7en bir g\u00fcnde ihtiyac\u0131m\u0131z olan ortalama 2-25 litre su t\u00fcketmeye dikkat etmeliyiz. \u00d6\u011f\u00fcnlerimizi normal beslenme d\u00fczenimizde oldu\u011fu gibi az az ve s\u0131k s\u0131k planlamal\u0131y\u0131z. Bu nedenle Ramazan’da mutlaka sahura kalk\u0131lmal\u0131d\u0131r.<\/p>\n

\"Ramazanda
\nSahurda bol su i\u00e7ilmeli, a\u015f\u0131r\u0131 ya\u011f ve tuzlu besinler t\u00fcketilmemelidir. Sahurda protein i\u00e7eren besinlere yer verilerek s\u00fct i\u00e7ilmeli, yo\u011furt, peynir, yumurta gibi g\u0131dalar yenmeli, kan \u015fekerini d\u00fczenlemek i\u00e7in karbonhidrat kayna\u011f\u0131m\u0131z ekme\u011fe de mutlaka yer verilmelidir. Omega-3 ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131lamas\u0131 a\u00e7\u0131s\u0131ndan ceviz, badem, f\u0131nd\u0131k gibi ya\u011fl\u0131 tohumlarda muhakkak sofram\u0131zda bulunmal\u0131d\u0131r.<\/p>\n

Sa\u011fl\u0131kl\u0131 Bir Oru\u00e7 \u0130\u00e7in;<\/strong><\/p>\n

    \n
  • Mutlaka sahura kalk\u0131n.<\/li>\n
  • \u0130ftarda \u00e7ok fazla besin t\u00fcketerek midenizi yormay\u0131n.<\/li>\n
  • Ba\u011f\u0131rsak hareketlerinin d\u00fczenlenmesi a\u00e7\u0131s\u0131ndan lifli ve posal\u0131 yiyecekler t\u00fcketmeye dikkat edin.<\/li>\n
  • Su t\u00fcketiminize dikkat edin.<\/li>\n
  • Tatl\u0131 se\u00e7iminizi s\u00fctl\u00fc tatl\u0131lardan yana kullan\u0131n ve haftada en fazla iki kez yemeye \u00e7al\u0131\u015f\u0131n.<\/li>\n
  • Meyve ve sebze t\u00fcketiminizi art\u0131r\u0131n.<\/li>\n
  • \u00d6zellikle bu d\u00f6nemde kilo art\u0131\u015f\u0131n\u0131n \u00f6n\u00fcne ge\u00e7mek i\u00e7in egzersize ve v\u00fccudu hareketsiz b\u0131rakmamaya \u00f6zen g\u00f6stermek gerekiyor. Bu nedenle ramazan\u2019da nas\u0131l beslenmeli<\/strong> konulu yaz\u0131m\u0131zda sporun da \u00f6neminin alt\u0131n\u0131 \u00e7izmek gerek. \u0130ftardan 1- 2 saat sonra hafif bir y\u00fcr\u00fcy\u00fc\u015f yapmal\u0131, spora ara vermemelisiniz.<\/li>\n
  • Sulu yemeklerin suyundan taba\u011f\u0131n\u0131za almay\u0131n.<\/li>\n
  • Yeme\u011fi bolca \u00e7i\u011fneyerek yava\u015f yava\u015f yemeye \u00e7al\u0131\u015f\u0131n.<\/li>\n
  • V\u00fccudun s\u0131v\u0131 ihtiyac\u0131n\u0131 artt\u0131raca\u011f\u0131 i\u00e7in iftar sonras\u0131 \u00e7ay ve kahve t\u00fcketimi s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r.<\/li>\n<\/ul>\n

    \"Ramazanda<\/p>\n

    \u00d6rnek Ramazan Beslenme Program\u0131<\/h2>\n

    SAHUR:<\/strong><\/p>\n

      \n
    • 1 su barda\u011f\u0131 s\u00fct<\/li>\n
    • 1 adet yumurta<\/li>\n
    • 1 dilim az  ya\u011fl\u0131 beyaz peynir<\/li>\n
    • 2 tam ceviz<\/li>\n
    • 2 dilim tam bu\u011fday ekme\u011fi<\/li>\n
    • 1 porsiyon meyve<\/li>\n
    • Domates,Salatal\u0131k, \u00c7i\u011f sebzeler v.b.<\/li>\n
    • 4-5 bardak su<\/li>\n<\/ul>\n

      \u0130FTAR:<\/strong><\/p>\n

        \n
      • Hurma, zeytin veya su ile orucunuzu a\u00e7\u0131n\u0131z.<\/li>\n
      • 2 kep\u00e7e unsuz\/kremas\u0131z \u00e7orba<\/li>\n
      • 10-15 dk ara<\/strong><\/li>\n
      • 2 k\u00f6fte kadar et \/tavuk\/bal\u0131k veya 6 yemek ka\u015f\u0131\u011f\u0131 etsiz kurubaklagil yeme\u011fi<\/li>\n
      • 4 yemek ka\u015f\u0131\u011f\u0131 etsiz sebze yeme\u011fi<\/li>\n
      • 1 dilim tam bu\u011fday ekme\u011fi<\/li>\n
      • 4 yemek ka\u015f\u0131\u011f\u0131 yar\u0131m ya\u011fl\u0131 yo\u011furt<\/li>\n
      • Mevsim salata<\/li>\n<\/ul>\n

        GECE (22:00-22:30)<\/strong><\/p>\n

          \n
        • 2 porsiyon meyve<\/li>\n
        • 1 bardak s\u00fct veya yo\u011furt<\/li>\n<\/ul>\n

          6-7 bardak SU <\/em><\/strong><\/p>\n

          Haftada iki kez ara \u00f6\u011f\u00fcn yerine s\u00fctl\u00fc tatl\u0131 (g\u00fclla\u00e7) yenilebilir. <\/p>\n

          Diyetisyen Melisa ARZU<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

          Ramazan ay\u0131n\u0131n gelmesiyle birlikte beslenme d\u00fczeninde yap\u0131lan de\u011fi\u015fiklikler, kilo alma ve sa\u011fl\u0131kl\u0131 beslenme \u00fczerinde b\u00fcy\u00fck bir \u00f6nem ta\u015f\u0131yor. G\u00fcnl\u00fck \u00f6\u011f\u00fcn t\u00fcketiminin azald\u0131\u011f\u0131 bu ayda hem metabolizman\u0131n yava\u015flamamas\u0131 hem de v\u00fccudun diren\u00e7 kayb\u0131yla kar\u015f\u0131 kar\u015f\u0131ya kalmamas\u0131 ad\u0131na ramazan\u2019da nas\u0131l beslenmeli sorusunu diyetisyenimiz Melisa Arzu ile g\u00fcndeme getirdik.   Beslenme program\u0131n\u0131z\u0131n doyurucu fakat sa\u011fl\u0131kl\u0131 besinlerle olu\u015fturmak, g\u00fcn i\u00e7erisinde ya\u015fayaca\u011f\u0131n\u0131z tokluk hissini artt\u0131rarak fazla kilo alma endi\u015fenizi de ortadan kald\u0131racakt\u0131r. Peki ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenmenin p\u00fcf noktalar\u0131 nelerdir? Diyetisyenimizin kaleminden ideal bir ramazan men\u00fcs\u00fcn\u00fcn detaylar\u0131 sizlerle\u2026 Mutlaka Sahur Yap\u0131n Ramazan ay\u0131n\u0131n son senelerde yaz mevsimine denk gelmesiyle beraber y\u00fcksek s\u0131cakl\u0131klar ve yakla\u015f\u0131k 16-17 […]<\/p>\n","protected":false},"author":1,"featured_media":2718,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[],"class_list":["post-2958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme-diyet-en"],"yoast_head":"\nRamazan'da Nas\u0131l Beslenmeli? - Lifemed<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lifemed.com.tr\/en\/ramazanda-nasil-beslenmeli\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ramazan'da Nas\u0131l Beslenmeli? - Lifemed\" \/>\n<meta property=\"og:description\" content=\"Ramazan ay\u0131n\u0131n gelmesiyle birlikte beslenme d\u00fczeninde yap\u0131lan de\u011fi\u015fiklikler, kilo alma ve sa\u011fl\u0131kl\u0131 beslenme \u00fczerinde b\u00fcy\u00fck bir \u00f6nem ta\u015f\u0131yor. G\u00fcnl\u00fck \u00f6\u011f\u00fcn t\u00fcketiminin azald\u0131\u011f\u0131 bu ayda hem metabolizman\u0131n yava\u015flamamas\u0131 hem de v\u00fccudun diren\u00e7 kayb\u0131yla kar\u015f\u0131 kar\u015f\u0131ya kalmamas\u0131 ad\u0131na ramazan\u2019da nas\u0131l beslenmeli sorusunu diyetisyenimiz Melisa Arzu ile g\u00fcndeme getirdik.   Beslenme program\u0131n\u0131z\u0131n doyurucu fakat sa\u011fl\u0131kl\u0131 besinlerle olu\u015fturmak, g\u00fcn i\u00e7erisinde ya\u015fayaca\u011f\u0131n\u0131z tokluk hissini artt\u0131rarak fazla kilo alma endi\u015fenizi de ortadan kald\u0131racakt\u0131r. Peki ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenmenin p\u00fcf noktalar\u0131 nelerdir? 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