Ramazan ay\u0131n\u0131 en \u00f6zel k\u0131lan ku\u015fkusuz oru\u00e7 tutmak. Bu zaman diliminde en \u00f6nemli de\u011fi\u015fiklik \u00f6\u011f\u00fcn say\u0131s\u0131 ve \u00e7e\u015fidin artmas\u0131d\u0131r. 3 ana ve 3 ara \u00f6\u011f\u00fcnden olu\u015fan beslenme d\u00fczenini 2 \u00f6\u011f\u00fcne inmekte ve karbonhidrattan zengin g\u0131dalar\u0131n (pilav, makarna, b\u00f6rek, hamur i\u015fi) \u00e7e\u015fidi ve miktar\u0131 artmaktad\u0131r. Oysa ki ya\u015f, boy, g\u00fcnl\u00fck fiziksel aktivitemize ba\u011fl\u0131 olarak de\u011fi\u015fen temel besin \u00f6\u011felerinde, vitamin ve mineral al\u0131m\u0131nda bir de\u011fi\u015fiklik olmamaktad\u0131r. Bu ger\u00e7ek unutulmadan dengeli ve sa\u011fl\u0131kl\u0131 bir beslenme planlamas\u0131 ramazan ay\u0131 boyunca da devam ettirilmelidir.<\/p>\n
Burada en b\u00fcy\u00fck s\u0131k\u0131nt\u0131 15-16 saat s\u00fcren a\u00e7l\u0131k sonras\u0131 d\u00fc\u015fen kan \u015fekerinin de etkisiyle al\u0131nmas\u0131 gerekenden \u00e7ok fazla kaloriyi tokluk hissi olu\u015fmadan \u00e7ok k\u0131sa s\u00fcrede t\u00fcketmektir. Orucu suyla a\u00e7mak ve en az 2-3 bardak su t\u00fcketmek ard\u0131ndan \u00e7orba ve salata ile devam etmek en do\u011fru yakla\u015f\u0131md\u0131r. Ana yeme\u011fe hemen ge\u00e7memek 15-20 dk. mola vermek i\u015ftah\u0131n bask\u0131lanmas\u0131nda son derece \u00f6nemlidir. Ana yemeklerde mutlaka et, tavuk, bal\u0131k grubundan en az 2 yumurta b\u00fcy\u00fckl\u00fc\u011f\u00fc kadar al\u0131nmal\u0131, yan\u0131nda 1 porsiyon (5-6 ka\u015f\u0131k) sebze yeme\u011fi ve 1 kase yo\u011furt ve 1-2 dilim esmer ekmek al\u0131nmal\u0131d\u0131r. \u00c7i\u011f sebzeler lif kayna\u011f\u0131 oldu\u011fu ve d\u00fc\u015f\u00fck kalori i\u00e7erdi\u011fi i\u00e7in iftar ve sahurda mutlaka yer almal\u0131d\u0131r. \u0130ftardan sahura kadar 2 ara \u00f6\u011f\u00fcn yap\u0131lmal\u0131d\u0131r. Meyve ve az ya\u011fl\u0131 s\u00fct ve s\u00fct \u00fcr\u00fcnleri tercih edilmeli 1-1.5 litre su t\u00fcketilmelidir. Yemek sonras\u0131 hemen tatl\u0131 t\u00fcketimi kan \u015feker y\u00fcksekli\u011fine yol a\u00e7arak uyku hali, halsizlik yaratabilmektedir. Gece ara \u00f6\u011f\u00fcn yerine arada s\u00fctl\u00fc tatl\u0131 al\u0131nabilir.<\/p>\n
Sahura mutlaka kalk\u0131lmal\u0131d\u0131r. Sadece su i\u00e7erek niyetlenmek a\u00e7l\u0131k s\u00fcresini 20 saate kadar \u00e7\u0131kararak beraberinde ciddi sa\u011fl\u0131k sorunlar\u0131na davetiye \u00e7\u0131karmaktad\u0131r. Sahurda mutlaka en iyi protein kayna\u011f\u0131 olan yumurta al\u0131nmal\u0131 (ha\u015flanm\u0131\u015f), 2-3 dilim tah\u0131ll\u0131 ekmek kullan\u0131lmal\u0131 ve 1 su barda\u011f\u0131 s\u00fct veya yo\u011furt al\u0131nmal\u0131d\u0131r. Kahvalt\u0131 yerine az ya\u011fl\u0131 sebze yeme\u011fi ve \u00e7orba da al\u0131nabilir. Gece metabolizma h\u0131z\u0131 d\u00fc\u015ft\u00fc\u011f\u00fc i\u00e7in ya\u011fl\u0131 yemeklerden, k\u0131zartmalardan ve unlu g\u0131dalardan uzak durulmal\u0131d\u0131r.<\/p>\n
Genel olarak;<\/strong> Unutulmamas\u0131 gereken en \u00f6nemli konu da ORU\u00c7 TUTMAK B\u0130R ZAYIFLAMA Y\u00d6NTEM\u0130 DE\u011e\u0130LD\u0130R. Dengeli ve sa\u011fl\u0131kl\u0131 beslenerek dini vecibelerimizi yerine getirmeliyiz.<\/p>\n","protected":false},"excerpt":{"rendered":" Ramazan ay\u0131n\u0131 en \u00f6zel k\u0131lan ku\u015fkusuz oru\u00e7 tutmak. Bu zaman diliminde en \u00f6nemli de\u011fi\u015fiklik \u00f6\u011f\u00fcn say\u0131s\u0131 ve \u00e7e\u015fidin artmas\u0131d\u0131r. 3 ana ve 3 ara \u00f6\u011f\u00fcnden olu\u015fan beslenme d\u00fczenini 2 \u00f6\u011f\u00fcne inmekte ve karbonhidrattan zengin g\u0131dalar\u0131n (pilav, makarna, b\u00f6rek, hamur i\u015fi) \u00e7e\u015fidi ve miktar\u0131 artmaktad\u0131r. Oysa ki ya\u015f, boy, g\u00fcnl\u00fck fiziksel aktivitemize ba\u011fl\u0131 olarak de\u011fi\u015fen temel besin \u00f6\u011felerinde, vitamin ve mineral al\u0131m\u0131nda bir de\u011fi\u015fiklik olmamaktad\u0131r. Bu ger\u00e7ek unutulmadan dengeli ve sa\u011fl\u0131kl\u0131 bir beslenme planlamas\u0131 ramazan ay\u0131 boyunca da devam ettirilmelidir. Burada en b\u00fcy\u00fck s\u0131k\u0131nt\u0131 15-16 saat s\u00fcren a\u00e7l\u0131k sonras\u0131 d\u00fc\u015fen kan \u015fekerinin de etkisiyle al\u0131nmas\u0131 gerekenden \u00e7ok fazla kaloriyi tokluk hissi […]<\/p>\n","protected":false},"author":1,"featured_media":2643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[],"class_list":["post-3016","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\n
\n– \u0130ftar ve sahur aras\u0131 2 ara \u00f6\u011f\u00fcn yapmak<\/strong>
\n– 2-2,5 litre su i\u00e7mek<\/strong>
\n– K\u0131zartma y\u00f6ntemi yerine f\u0131r\u0131nda, \u0131zgara, ha\u015flama y\u00f6ntemini kullanmak<\/strong>
\n– Beslenme d\u00fczeninde ki de\u011fi\u015fikli\u011fe ba\u011fl\u0131 olarak olu\u015fabilecek kab\u0131zl\u0131\u011f\u0131 gidermek i\u00e7in liften zengin olan yiyeceklere a\u011f\u0131rl\u0131k vermek (tah\u0131ll\u0131 ekmek, kuru baklagil, bulgur, kinoa vb.)<\/strong>
\n– K\u00fc\u00e7\u00fck lokmalar alarak h\u0131zl\u0131 yemek yerine yava\u015f yemek ve \u00e7i\u011fneme s\u00fcresini artt\u0131rmak<\/strong>
\n– Ya\u011fda k\u0131zart\u0131lm\u0131\u015f ve \u015ferbetli tatl\u0131 yerine daha d\u00fc\u015f\u00fck kalorili s\u00fctl\u00fc tatl\u0131 tercih etmek<\/strong>
\n– \u0130ftardan hemen sonra tv izlemek, yatmak yerine hafif aktiviteler yapmak<\/strong><\/p>\n