Ramazan ay\u0131nda 14-15 saati bulan a\u00e7l\u0131k s\u00fcresinin metabolizma h\u0131z\u0131n\u0131 yava\u015flatabilece\u011fini s\u00f6yleyen Diyetisyen Evin G\u00fcney Tayyar, “Uzun s\u00fcreli a\u00e7l\u0131k sonras\u0131 artan ins\u00fclin yan\u0131t\u0131 nedeniyle v\u00fccut ya\u011f depolamaya daha yatk\u0131n hale gelir. Bu nedenle iftarda ani ve y\u00fcksek kalorili y\u00fcklenmelerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r” dedi.<\/p>\n
Ramazan ay\u0131nda uzun s\u00fcren a\u00e7l\u0131k s\u00fcrelerinin metabolizma \u00fczerinde \u00f6nemli etkileri oldu\u011funu belirten VM Medical Park Mersin Hastanesi’nden Diyetisyen Evin G\u00fcney Tayyar, iftar ve sahurda do\u011fru besin tercihleriyle hem sindirim sisteminin korunabilece\u011fini hem de kilo kontrol\u00fcn\u00fcn sa\u011flanabilece\u011fini s\u00f6yledi.<\/p>\n
Diyetisyen Tayyar, “Ramazan ay\u0131nda 14-15 saati bulan a\u00e7l\u0131k s\u00fcresi metabolizma h\u0131z\u0131n\u0131 yava\u015flatabilir. Uzun s\u00fcreli a\u00e7l\u0131k sonras\u0131 artan ins\u00fclin yan\u0131t\u0131 nedeniyle v\u00fccut ya\u011f depolamaya daha yatk\u0131n hale gelir. Bu nedenle iftarda ani ve y\u00fcksek kalorili y\u00fcklenmelerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r” dedi.<\/p>\n
“\u0130ftarda tercih edilmesi gereken besinler”
\n\u0130ftara \u00e7orba ile ba\u015flanmas\u0131n\u0131n sindirimi rahatlatt\u0131\u011f\u0131n\u0131 vurgulayan Dyt. Tayyar, \u015fu \u00f6nerilerde bulundu: “\u0130ftarda; \u00e7orba ile ba\u015flanmal\u0131, ard\u0131ndan tam tah\u0131ll\u0131 \u00fcr\u00fcnler, sebze yemekleri ve yumurta, et, tavuk, bal\u0131k gibi proteini y\u00fcksek besinler tercih edilmelidir. Yo\u011furt ve salata \u00f6\u011f\u00fcn\u00fc dengeleyici etki sa\u011flar.”<\/p>\n
“Uzak durulmas\u0131 gereken g\u0131dalar”
\nDyt. Tayyar, uzak durulmas\u0131 gereken besinleri \u015f\u00f6yle payla\u015ft\u0131:
\n“K\u0131zartmalar ve \u00e7ok ya\u011fl\u0131 yiyecekler
\nKremal\u0131 yemekler ve \u00e7orbalar
\nBeyaz undan yap\u0131lm\u0131\u015f \u00fcr\u00fcnler
\n\u015eerbetli tatl\u0131lar
\nA\u015f\u0131r\u0131 ya\u011fl\u0131 hamur i\u015fleri
\nGazl\u0131 ve \u015fekerli i\u00e7ecekler
\nA\u015f\u0131r\u0131 baharatl\u0131 yiyecekler
\nFazla tuz i\u00e7eren besinler.”
\nTatl\u0131 t\u00fcketiminin haftada 1 ile s\u0131n\u0131rland\u0131r\u0131lmas\u0131 gerekti\u011fini belirten Dyt. Tayyar, “\u015eerbetli tatl\u0131lar yerine s\u00fctl\u00fc ve hafif tatl\u0131lar tercih edilmelidir” dedi.
\n\u0130ftara nas\u0131l ba\u015flanmal\u0131?
\nUzun s\u00fcren a\u00e7l\u0131k sonras\u0131 h\u0131zl\u0131 ve b\u00fcy\u00fck porsiyonlarla yemek yemenin haz\u0131ms\u0131zl\u0131k ve \u015fi\u015fkinli\u011fe yol a\u00e7t\u0131\u011f\u0131n\u0131 ifade eden Tayyar, ideal s\u0131ralamay\u0131 \u015f\u00f6yle a\u00e7\u0131klad\u0131:
\n“1-2 bardak su + 1 hurma
\n\u00c7orba
\n10-15 dakika ara
\nAna yemek (proteini y\u00fcksek besin + sebze)
\nYo\u011furt ve salata.”
\nTayyar, tatl\u0131 t\u00fcketiminin ise haftada 1 kez ve iftardan 1-2 saat sonra yap\u0131lmas\u0131 gerekti\u011fini vurgulad\u0131.
\n“\u0130ftardan sonra dikkat edilmesi gerekenler”
\n\u0130ftardan 1-2 saat sonra ara \u00f6\u011f\u00fcn yap\u0131labilece\u011fini belirten Tayyar, ara \u00f6\u011f\u00fcn se\u00e7eneklerini \u015fu \u015fekilde s\u0131ralad\u0131:
\n“Meyve + yo\u011furt veya s\u00fct
\n1 porsiyon meyve + yakla\u015f\u0131k 40 gram \u00e7i\u011f, tuzsuz kuruyemi\u015f.”
\nTayyar, g\u00fcnl\u00fck su t\u00fcketiminin 2-2,5 litre olmas\u0131 ve bu miktar\u0131n iftar ile sahur aras\u0131na yay\u0131lmas\u0131 gerekti\u011finin alt\u0131n\u0131 \u00e7izdi.
\n“Tok tutan besinler”
\nDyt. Tayyar, tok tutan besinleri \u015fu \u015fekilde payla\u015ft\u0131:
\n“Yumurta
\nEt, tavuk, bal\u0131k gibi protein kaynaklar\u0131
\nYo\u011furt, s\u00fct, peynir
\nKurubaklagiller
\nTam tah\u0131ll\u0131 \u00fcr\u00fcnler
\nCeviz, badem gibi ya\u011fl\u0131 tohumlar.”
\nDyt. Tayyar, “Protein ve lif i\u00e7eri\u011fi y\u00fcksek besinler mide bo\u015falma h\u0131z\u0131n\u0131 yava\u015flatarak kan \u015fekerinin daha dengeli y\u00fckselmesini sa\u011flar ve daha uzun s\u00fcre tokluk hissi olu\u015fturur” dedi.
\n“\u00d6rnek iftar ve sahur men\u00fcs\u00fc”
\nTayyar, s\u00f6zlerine \u015f\u00f6yle devam etti:
\n“\u00d6rnek iftar:
\n1-2 bardak su + 1 hurma
\n1 kep\u00e7e \u00e7orba
\n60-90 g et\/tavuk\/bal\u0131k
\n3-4 yemek ka\u015f\u0131\u011f\u0131 sebze veya bakliyat
\n1 kase yo\u011furt
\nZeytinya\u011fl\u0131 salata
\n1 dilim tam tah\u0131ll\u0131 ekmek veya 3 ka\u015f\u0131k bulgur
\n\u0130ftardan 1-2 saat sonra ara \u00f6\u011f\u00fcn:
\nMeyve + yo\u011furt\/s\u00fct veya Meyve + 40 g \u00e7i\u011f, tuzsuz kuruyemi\u015f
\n\u00d6rnek sahur:
\n1-2 ha\u015flanm\u0131\u015f yumurta veya 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131nda haz\u0131rlanm\u0131\u015f omlet
\nAz tuzlu peynir
\n2 dilim tam tah\u0131ll\u0131 ekmek
\n2 tam ceviz veya 5 badem
\nDomates, salatal\u0131k, ye\u015fillik
\n1 bardak s\u00fct veya 1 kase yo\u011furt.”
\nSahurun atlanmas\u0131n\u0131n a\u00e7l\u0131k s\u00fcresini 19-20 saate \u00e7\u0131karabilece\u011fini belirten Dyt. Tayyar, bunun kan \u015fekeri d\u00fc\u015f\u00fckl\u00fc\u011f\u00fcne yol a\u00e7abilece\u011fini ifade etti. Tayyar; sahurda a\u011f\u0131r, tuzlu ve baharatl\u0131 yemeklerin susuzlu\u011fu art\u0131rabilece\u011fini ve sindirim sorunlar\u0131na neden olabilece\u011fini s\u00f6yledi.
\n“Ramazan’da sa\u011fl\u0131kl\u0131 beslenmek i\u00e7in genel \u00f6neriler”
\nTayyar, “Sahur mutlaka yap\u0131lmal\u0131d\u0131r. Tek \u00f6\u011f\u00fcn beslenilmemelidir. Porsiyon kontrol\u00fc sa\u011flanmal\u0131d\u0131r. Yemekler yava\u015f ve iyi \u00e7i\u011fnenerek t\u00fcketilmelidir. G\u00fcnl\u00fck 2-2,5 litre su i\u00e7ilmelidir. K\u0131zartma yerine \u0131zgara, ha\u015flama ve f\u0131r\u0131n tercih edilmelidir” dedi.
\n\u0130ftardan sonra en az 45 dakika hafif tempolu y\u00fcr\u00fcy\u00fc\u015f yap\u0131lmas\u0131n\u0131n sindirimi destekledi\u011fini ve kilo kontrol\u00fcne katk\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 belirten Tayyar, Ramazan ay\u0131nda dengeli \u00f6\u011f\u00fcn planlamas\u0131, yeterli s\u0131v\u0131 al\u0131m\u0131 ve d\u00fczenli fiziksel aktivite ile metabolik dengenin korunabilece\u011fini s\u00f6yledi.
\n“Ramazan’da s\u0131k yap\u0131lan beslenme hatalar\u0131”
\nDyt. Tayyar, Ramazan’da s\u0131k yap\u0131lan beslenme hatalar\u0131n\u0131 \u015f\u00f6yle s\u0131ralad\u0131:
\n“\u0130ftarda h\u0131zl\u0131 ve a\u015f\u0131r\u0131 yemek
\nSahuru atlamak
\nPorsiyon kontrol\u00fc yapmamak
\nYetersiz su t\u00fcketmek
\n\u015eerbetli tatl\u0131lar\u0131 s\u0131k t\u00fcketmek
\nKremal\u0131, a\u015f\u0131r\u0131 tuzlu ve baharatl\u0131 yemekleri tercih etmek.”
\nDyt. Tayyar, Ramazan ay\u0131nda do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131yla hem sa\u011fl\u0131\u011f\u0131n korunabilece\u011fini hem de sa\u011fl\u0131kl\u0131 kilo y\u00f6netiminin m\u00fcmk\u00fcn oldu\u011funu vurgulad\u0131.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ramazan ay\u0131nda 14-15 saati bulan a\u00e7l\u0131k s\u00fcresinin metabolizma h\u0131z\u0131n\u0131 yava\u015flatabilece\u011fini s\u00f6yleyen Diyetisyen Evin G\u00fcney Tayyar, “Uzun s\u00fcreli a\u00e7l\u0131k sonras\u0131 artan ins\u00fclin yan\u0131t\u0131 nedeniyle v\u00fccut ya\u011f depolamaya daha yatk\u0131n hale gelir. Bu nedenle iftarda ani ve y\u00fcksek kalorili y\u00fcklenmelerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r” dedi. Ramazan ay\u0131nda uzun s\u00fcren a\u00e7l\u0131k s\u00fcrelerinin metabolizma \u00fczerinde \u00f6nemli etkileri oldu\u011funu belirten VM Medical Park […]<\/p>\n","protected":false},"author":2,"featured_media":125668,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-125667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"views":2034,"_links":{"self":[{"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/posts\/125667","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/comments?post=125667"}],"version-history":[{"count":1,"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/posts\/125667\/revisions"}],"predecessor-version":[{"id":125669,"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/posts\/125667\/revisions\/125669"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/media\/125668"}],"wp:attachment":[{"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/media?parent=125667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/categories?post=125667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mersingazetesi.com\/index.php\/wp-json\/wp\/v2\/tags?post=125667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}