{"id":226,"date":"2023-03-28T14:07:57","date_gmt":"2023-03-28T14:07:57","guid":{"rendered":"https:\/\/yoncadiyet.com\/?p=226"},"modified":"2023-03-28T18:08:54","modified_gmt":"2023-03-28T15:08:54","slug":"ramazan-ve-beslenme","status":"publish","type":"post","link":"https:\/\/yoncadiyet.com\/index.php\/2023\/03\/28\/ramazan-ve-beslenme\/","title":{"rendered":"Ramazan Ay\u0131nda Nas\u0131l Beslenilmeli?"},"content":{"rendered":"\n<p>11 Ay\u0131n Sultan\u0131 &#8216;<strong>Ramazan<\/strong>&#8216; ay\u0131n\u0131n ba\u015flamas\u0131 ile kafalarda ne yiyelim? Ne yemeyelim? Ramazanda diyet olur mu? sorular\u0131 kafalar\u0131 kar\u0131\u015ft\u0131rmaya ba\u015flad\u0131 bile. Gelin sizinle ramazanda beslenmenin olmazsa olmazlar\u0131n\u0131 konu\u015fal\u0131m.<\/p>\n\n\n\n<p>Oru\u00e7; sabah tan yerinin a\u011farmas\u0131yla ak\u015fam g\u00fcne\u015f batana kadar ge\u00e7en s\u00fcrede yeme, i\u00e7me ve d\u00fcnyevi zevklerden uzak kalmak i\u00e7in yap\u0131lan bir ibadettir. Bir ay boyunca s\u00fcren ramazan ay\u0131 do\u011fru y\u00f6netilmelidir.<\/p>\n\n\n\n<h2>Ramazanda beslenme \u00f6nerileri:<\/h2>\n\n\n\n<h3>Sahur:<\/h3>\n\n\n\n<ul>\n<li>Sahur \u00f6\u011f\u00fcn\u00fc mutlaka yap\u0131lmal\u0131d\u0131r. Sahur \u00f6\u011f\u00fcn\u00fc yapmamak kas ve s\u0131v\u0131 kayb\u0131na yol a\u00e7aca\u011f\u0131ndan direnci d\u00fc\u015f\u00fcrecektir.<\/li>\n\n\n\n<li>Sahurda daha \u00e7ok kahvalt\u0131 \u00f6\u011f\u00fcn\u00fc gibi a\u011f\u0131r ve ya\u011fl\u0131 olmayan besinler tercih edilmelidir.<\/li>\n\n\n\n<li>S\u0131v\u0131 t\u00fcketimine dikkat edilmelidir. Su az miktarda ve zamana b\u00f6l\u00fcnerek t\u00fcketilmelidir.<\/li>\n\n\n\n<li>\u0130\u00e7ecek olarak \u00e7ay yerine s\u00fct tercih edilebilir. \u00c7ay di\u00fcretiktir ve v\u00fccuttan su atar bu nedenle t\u00fcketimini k\u0131s\u0131tlamak faydal\u0131 olacakt\u0131r.<\/li>\n\n\n\n<li>Sahurda yumurta t\u00fcketimi uzun s\u00fcre tok kalmay\u0131 sa\u011flayaca\u011f\u0131 i\u00e7in ilk tercihlerden olmal\u0131d\u0131r.<\/li>\n\n\n\n<li>Yulaf ezmesi y\u00fcksek lif oran\u0131ndan dolay\u0131 uzun s\u00fcreli tokluk sa\u011flar. \u0130\u00e7eri\u011fi zenginle\u015ftirilerek sahur i\u00e7in tercih edilebilecek g\u00fczel bir alternatif olabilir.<\/li>\n<\/ul>\n\n\n\n<h3>\u0130ftar:<\/h3>\n\n\n\n<ul>\n<li>Mutlaka su ile ba\u015flanmal\u0131d\u0131r.<\/li>\n\n\n\n<li>Su t\u00fcketildikten sonra e\u011fer tercih ediliyorsa zeytin veya hurma t\u00fcketilebilir.<\/li>\n\n\n\n<li>Sonras\u0131nda \u00e7orba t\u00fcketilmelidir ve 10 dakikal\u0131k bir ara verilmesi sindirim a\u00e7\u0131s\u0131nda \u00f6nemlidir.<\/li>\n\n\n\n<li>\u0130ftar sofralar\u0131nda genellikle \u00e7ok \u00e7e\u015fit haz\u0131rlan\u0131r bunun i\u00e7in kendinize \u00f6zel bir tabak haz\u0131rlamak ve o tabaktan sonra fazlas\u0131n\u0131 t\u00fcketmemek porsiyon kontrol\u00fc sa\u011flamada etkili olacakt\u0131r.<\/li>\n\n\n\n<li>\u00c7ok ya\u011fl\u0131 hazm\u0131 zor besinler tercih edilmemelidir.<\/li>\n\n\n\n<li>\u00d6zellikle kab\u0131zl\u0131k durumlar\u0131nda sebze yeme\u011fi, salata, kuru baklagil gibi lifli \u00fcr\u00fcnlerin t\u00fcketimi artt\u0131r\u0131lmal\u0131d\u0131r.<\/li>\n\n\n\n<li>Kan \u015fekerini h\u0131zl\u0131 y\u00fckseltecek basit karbonhidratlar ve makarna, pirin\u00e7, beyaz ekmek gibi glisemik indeksi y\u00fcksek besinler yerine tam bu\u011fday unlu ekmek, bulgur gibi glisemik indeksi d\u00fc\u015f\u00fck besinler tercih edilmelidir.<\/li>\n\n\n\n<li>Sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemleri ile yemekler haz\u0131rlanmas\u0131 sindirim sorunlar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7meye yard\u0131mc\u0131 olacakt\u0131r.<\/li>\n\n\n\n<li>A\u015f\u0131r\u0131 \u015ferbetli a\u011f\u0131r tatl\u0131lar yerine s\u00fctl\u00fc tatl\u0131lar tercih edilmelidir.<\/li>\n\n\n\n<li>K\u00fc\u00e7\u00fck lokmalar al\u0131nmal\u0131d\u0131r ve her lokma iyice \u00e7i\u011fnenmesi sindirimi kolayla\u015ft\u0131racakt\u0131r.<\/li>\n\n\n\n<li>S\u0131v\u0131 t\u00fcketimine dikkat edilmelidir. \u0130ftardan sahura kadar olan s\u00fcrede su t\u00fcketimi artt\u0131r\u0131lmal\u0131d\u0131r<\/li>\n\n\n\n<li>&nbsp;\u0130ftardan 2-2,5 saat sonra y\u00fcr\u00fcy\u00fc\u015f yapmak hazm\u0131 kolayla\u015ft\u0131racakt\u0131r.<\/li>\n<\/ul>\n\n\n\n<h2>\u00d6rnek Sahur Men\u00fcs\u00fc*:<\/h2>\n\n\n\n<ul>\n<li>Bitkisel veya hayvansal s\u00fct<\/li>\n\n\n\n<li>Yumurta (ha\u015flanm\u0131\u015f veya sebzeli\/baharatl\u0131 omlet)<\/li>\n\n\n\n<li>Peynir (beyaz peynir, ka\u015far, s\u00fczme peynir vb.) <\/li>\n\n\n\n<li>Ye\u015fillik, domates, salatal\u0131k vb. <\/li>\n\n\n\n<li>Tam bu\u011fday ekme\u011fi <\/li>\n\n\n\n<li>F\u0131nd\u0131k, f\u0131st\u0131k, badem vb. kuruyemi\u015f<\/li>\n<\/ul>\n\n\n\n<p>*<em>Porsiyonlar ki\u015fiye g\u00f6re de\u011fi\u015fiklik g\u00f6stermektedir.<\/em><\/p>\n\n\n\n<p>Ramazan ay\u0131 sa\u011fl\u0131kl\u0131 ve dengeli \u00f6\u011f\u00fcnlerle en g\u00fczel \u015fekilde ge\u00e7irmeniz dile\u011fiyle sa\u011fl\u0131kl\u0131 ramazanlar dilerim.<\/p>\n\n\n\n<p>Diyetisyen S\u00fcmeyra Tatl\u0131<\/p>\n\n\n\n<p>Detayl\u0131 Bilgi ve Randevu almak i\u00e7in bize&nbsp;<a href=\"https:\/\/yoncadiyet.com\/index.php\/iletisim\/\" target=\"_blank\" rel=\"noreferrer noopener\">ula\u015fabilirsiniz.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>11 Ay\u0131n Sultan\u0131 &#8216;Ramazan&#8216; ay\u0131n\u0131n ba\u015flamas\u0131 ile kafalarda ne yiyelim? Ne yemeyelim? Ramazanda diyet olur mu? sorular\u0131 kafalar\u0131 kar\u0131\u015ft\u0131rmaya ba\u015flad\u0131 bile. Gelin sizinle ramazanda beslenmenin olmazsa olmazlar\u0131n\u0131 konu\u015fal\u0131m. Oru\u00e7; sabah tan yerinin a\u011farmas\u0131yla ak\u015fam g\u00fcne\u015f batana kadar ge\u00e7en s\u00fcrede yeme, i\u00e7me ve d\u00fcnyevi zevklerden uzak kalmak i\u00e7in yap\u0131lan bir ibadettir. Bir ay boyunca s\u00fcren ramazan &hellip; <a href=\"https:\/\/yoncadiyet.com\/index.php\/2023\/03\/28\/ramazan-ve-beslenme\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Ramazan Ay\u0131nda Nas\u0131l Beslenilmeli?&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":230,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[5,4,16],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ramazan Ay\u0131nda Nas\u0131l Beslenilmeli? - Yonca Diyet Danismanlik<\/title>\n<meta name=\"description\" content=\"Ramazan ay\u0131n\u0131n gelmesiyle beslenme ile ilgili ikilemler de ba\u015flad\u0131. \u00d6yleyse gelin sizinle ramazanda beslenmenin ayr\u0131nt\u0131lar\u0131n\u0131 konu\u015fal\u0131m.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/yoncadiyet.com\/index.php\/2023\/03\/28\/ramazan-ve-beslenme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ramazan Ay\u0131nda Nas\u0131l Beslenilmeli? 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