{"id":253,"date":"2023-04-19T15:28:38","date_gmt":"2023-04-19T12:28:38","guid":{"rendered":"https:\/\/yoncadiyet.com\/?p=253"},"modified":"2023-05-02T14:09:07","modified_gmt":"2023-05-02T11:09:07","slug":"bayramda-porsiyon-kontrolu","status":"publish","type":"post","link":"https:\/\/yoncadiyet.com\/index.php\/2023\/04\/19\/bayramda-porsiyon-kontrolu\/","title":{"rendered":"Ramazana En G\u00fczel Veda: \u201cBAYRAM\u201d"},"content":{"rendered":"\n<p>Yakla\u015f\u0131k otuz g\u00fcn\u00fcn sonunda 11 Ay\u0131n Sultan\u0131 Ramazan Ay\u0131\u2019na veda ediyoruz. Vedam\u0131z\u0131 da bayramla birlikte bir sonraki y\u0131la kadar en g\u00fczel \u015fekilde ediyoruz. \u00c7\u00fcnk\u00fc bayram; \u00e7ocuklar\u0131n \u015feker toplad\u0131\u011f\u0131, akrabalar\u0131n veya b\u00fcy\u00fcklerin ziyaretlerinin yap\u0131ld\u0131\u011f\u0131 zamand\u0131r. Bu zamanda k\u00fcsler bar\u0131\u015f\u0131r, \u00f6zlemler giderilir ve olmazsa olmaz bayram ikramlar\u0131 sunulur. Tam da ele almam\u0131z gereken konu:<\/p>\n\n\n\n<h2>\u201cBAYRAM \u0130KRAMLARI\u201d<\/h2>\n\n\n\n<p>Uzun bir oru\u00e7 ser\u00fcveninden sonra bayram\u0131 heyecanla bekleriz. \u00d6zellikle istedi\u011fimizi yeme \u00f6zg\u00fcrl\u00fc\u011f\u00fcne kavu\u015faca\u011f\u0131m\u0131z ve hayalini kurdu\u011fumuz yiyecekler vard\u0131r. \u00d6rne\u011fin sarmalar, baklavalar, bayram \u015fekerleri\/ \u00e7ikolatalar\u0131\u2026 \u0130lk kahvalt\u0131n\u0131n heyecan\u0131n\u0131 da eklemezsek olmaz.<\/p>\n\n\n\n<p>Buraya kadar okuduk, heyecanland\u0131k ve sonra gelen fark\u0131ndal\u0131k hissi. Eee bu blog yaz\u0131s\u0131n\u0131 yazan bir diyetisyen. Eyvah, hayallerime veda edece\u011fim! Geliyor hayallerimdeki yiyeceklere bir yasak. Korkman\u0131za gerek yok. Bu fit tariflerle bayram\u0131n\u0131z\u0131 ge\u00e7irin diyece\u011fim bir yaz\u0131 olmayacak. Bu yaz\u0131 bayramda porsiyon kontrol\u00fcne dikkat etmemiz gereken bir hat\u0131rlatma ve baz\u0131 \u00f6nerilerin oldu\u011fu bir yaz\u0131 olacak. O zaman ba\u015flayal\u0131m.<\/p>\n\n\n\n<h2>BAYRAMDA PORS\u0130YON KONTROL\u00dcNE D\u0130KKAT!<\/h2>\n\n\n\n<p>Ramazan ay\u0131 uzun a\u00e7l\u0131klar sonucu metabolizmam\u0131z\u0131n yava\u015flad\u0131\u011f\u0131 bir ayd\u0131r. Bayramda normalden fazla t\u00fcketmeye ba\u015flad\u0131\u011f\u0131m\u0131zda sindirim problemleri g\u00f6r\u00fclebilir. Yine \u00f6zellikle bayram ikraml\u0131klar\u0131 olan \u015feker, \u00e7ikolata, hamur i\u015fi, baklava, \u015ferbetli di\u011fer tatl\u0131lar\u0131n t\u00fcketimi fazla kalori almam\u0131z\u0131 sa\u011flayarak hem \u00f6dem hem de kilo art\u0131\u015f\u0131n\u0131 beraberinde getirecektir. Bu besinleri t\u00fckettikten sonra bir uyku halinin bast\u0131rmas\u0131, hareketlerde uyu\u015fukluk getirmesi de cabas\u0131. Bu besinleri t\u00fcketebiliriz ama t\u00fcketirken ger\u00e7ekten doydu\u011fumuzu anlad\u0131\u011f\u0131m\u0131z anda b\u0131rakmam\u0131z bizim i\u00e7in s\u0131n\u0131rd\u0131r. Mesela misafirli\u011fe gittik ve bize ikram olarak 3 tane baklava 5-6 adet sarma olan bir tabak verdiler. Baklavam\u0131zdan 3 tane yerine 1-2 tane, sarmam\u0131zdan 5-6 adet yerine 2-3 adet t\u00fcketebiliriz. Ev sahibimizin bu duruma al\u0131nmamas\u0131 i\u00e7in durumumuzu g\u00fczel bir \u015fekilde izah edebiliriz. \u00d6rne\u011fin; \u201cFazla yersem di\u011fer gidece\u011fim yerlerde yiyemeyece\u011fim.\u201d ya da \u201c Fazla yedi\u011fimde kendimi \u015fi\u015f hissediyorum ve bu beni rahats\u0131z ediyor.\u201d \u00d6rnekleri siz de \u00e7o\u011faltabilirsiniz. Sadece kendimize ve kar\u015f\u0131m\u0131zdakine kar\u015f\u0131 a\u00e7\u0131k ve samimi olal\u0131m.<\/p>\n\n\n\n<p>E\u011fer bu besinleri porsiyon kontrol\u00fcnde t\u00fcketmek istiyorsak ve sa\u011fl\u0131kl\u0131 beslenmemize de devam etmek istiyorsak <a href=\"https:\/\/yoncadiyet.com\/index.php\/iletisim\/\" target=\"_blank\" rel=\"noreferrer noopener\">neler yapabiliriz<\/a>?<\/p>\n\n\n\n<h2>BAYRAMDA SA\u011eLIKLI BESLENME \u00d6NER\u0130LER\u0130<\/h2>\n\n\n\n<ul>\n<li>Kahvalt\u0131m\u0131z\u0131 hafif yapmaya \u00f6zen g\u00f6sterelim. Yumurta, peynir, ye\u015fillik t\u00fcketimi hem hafif olacak hem de sizi tok tutacakt\u0131r. \u00d6zellikle bal, kaymak, \u015feker, s\u00fcr\u00fclebilir \u00e7ikolata, hamur i\u015flerini t\u00fcketmeyelim. \u00c7\u00fcnk\u00fc g\u00fcn i\u00e7inde misafirli\u011fe gidildi\u011finde t\u00fcketece\u011fiz. Fazla kalori al\u0131m\u0131na ve \u00f6deme gerek yok.<\/li>\n\n\n\n<li>Besinleri yava\u015f yava\u015f t\u00fcketmeye ve iyice \u00e7i\u011fnemeye \u00f6zen g\u00f6sterelim.<\/li>\n\n\n\n<li>Ara \u00f6\u011f\u00fcnler aras\u0131nda en az 2 saat ana \u00f6\u011f\u00fcnler aras\u0131nda en az 4 saat olmas\u0131na \u00f6zen g\u00f6sterelim.<\/li>\n\n\n\n<li>Ara \u00f6\u011f\u00fcnlerden birinde en \u00e7ok ihmal edilen s\u00fct ve meyve gruplar\u0131n\u0131n olmas\u0131na \u00f6zen g\u00f6sterelim.<\/li>\n\n\n\n<li>\u015eerbetli tatl\u0131lar yerine s\u00fctl\u00fc tatl\u0131lar tercih edelim ya da \u015ferbetli tatl\u0131lar\u0131 s\u00fct veya ayran ile t\u00fcketmeye \u00f6zen g\u00f6sterelim. \u015eeker hastal\u0131\u011f\u0131, hipertansiyon gibi herhangi bir hastal\u0131\u011f\u0131n\u0131z varsa doktor ve\/veya diyetisyeninize dan\u0131\u015fmadan <strong><u>t\u00fcketmemeye<\/u><\/strong> \u00f6zen g\u00f6sterin.<\/li>\n\n\n\n<li>G\u00fcn i\u00e7erisinde su ba\u015fta olmak \u00fczere s\u0131v\u0131 t\u00fcketimine \u00f6zen g\u00f6sterelim. Kola, meyve sular\u0131, gazoz, \u015ferbet gibi s\u0131v\u0131lar yerine az \u015fekerli komposto, s\u00fct, ayran, kefir t\u00fcketmeye \u00f6zen g\u00f6sterelim.<\/li>\n\n\n\n<li>Fiziksel aktivitelerimizi artt\u0131rmaya \u00f6zen g\u00f6sterelim. Herhangi bir sa\u011fl\u0131k problemimiz yoksa asans\u00f6r yerine merdivenleri tercih edebilir. Misafirli\u011fe gidece\u011fimiz yer yak\u0131nsa y\u00fcr\u00fcyerek gidebiliriz. Binam\u0131z\u0131n \u00e7evresinde birka\u00e7 tur atabiliriz.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-dominant-color=\"736f7a\" data-has-transparency=\"true\" style=\"--dominant-color: #736f7a;\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/yoncadiyet.com\/wp-content\/uploads\/2023\/04\/Dyt.-Meryem-Gonderi-1-1024x1024.png\" alt=\"\" class=\"has-transparency wp-image-255\" srcset=\"https:\/\/yoncadiyet.com\/wp-content\/uploads\/2023\/04\/Dyt.-Meryem-Gonderi-1-1024x1024.png 1024w, https:\/\/yoncadiyet.com\/wp-content\/uploads\/2023\/04\/Dyt.-Meryem-Gonderi-1-300x300.png 300w, https:\/\/yoncadiyet.com\/wp-content\/uploads\/2023\/04\/Dyt.-Meryem-Gonderi-1-150x150.png 150w, https:\/\/yoncadiyet.com\/wp-content\/uploads\/2023\/04\/Dyt.-Meryem-Gonderi-1-768x768.png 768w, https:\/\/yoncadiyet.com\/wp-content\/uploads\/2023\/04\/Dyt.-Meryem-Gonderi-1.png 1080w\" sizes=\"(max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><figcaption class=\"wp-element-caption\"><strong>Bayramda Porsiyon Kontrol\u00fc<\/strong><\/figcaption><\/figure><\/div>\n\n\n<p>Sa\u011fl\u0131kl\u0131, mutlu, huzurlu bir bayram ge\u00e7irmeniz dile\u011fiyle. Bayramda kalorilerimizi saymayal\u0131m! Sadece porsiyon kontrol\u00fcm\u00fcze dikkat ederek sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 koruyal\u0131m.<\/p>\n\n\n\n<p><strong>Hay\u0131rl\u0131 Bayramlar Dilerim\u2026<\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/instagram.com\/dyt.meryemhafizoglu?igshid=YmMyMTA2M2Y=\" target=\"_blank\" rel=\"noreferrer noopener\">Diyetisyen Meryem Haf\u0131zo\u011flu<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yakla\u015f\u0131k otuz g\u00fcn\u00fcn sonunda 11 Ay\u0131n Sultan\u0131 Ramazan Ay\u0131\u2019na veda ediyoruz. Vedam\u0131z\u0131 da bayramla birlikte bir sonraki y\u0131la kadar en g\u00fczel \u015fekilde ediyoruz. \u00c7\u00fcnk\u00fc bayram; \u00e7ocuklar\u0131n \u015feker toplad\u0131\u011f\u0131, akrabalar\u0131n veya b\u00fcy\u00fcklerin ziyaretlerinin yap\u0131ld\u0131\u011f\u0131 zamand\u0131r. Bu zamanda k\u00fcsler bar\u0131\u015f\u0131r, \u00f6zlemler giderilir ve olmazsa olmaz bayram ikramlar\u0131 sunulur. Tam da ele almam\u0131z gereken konu: \u201cBAYRAM \u0130KRAMLARI\u201d Uzun &hellip; <a href=\"https:\/\/yoncadiyet.com\/index.php\/2023\/04\/19\/bayramda-porsiyon-kontrolu\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Ramazana En G\u00fczel Veda: \u201cBAYRAM\u201d&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":259,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ramazana En G\u00fczel Veda: \u201cBAYRAM\u201d - Yonca Diyet Danismanlik<\/title>\n<meta name=\"description\" content=\"Sa\u011fl\u0131kl\u0131, mutlu, huzurlu bir bayram ge\u00e7irmeniz dile\u011fiyle. 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