Lokman Hekim \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Dekan\u0131 Prof. Dr. Nevin \u015eanl\u0131er, \u201cSa\u011fl\u0131kl\u0131 beslenmeye, yakla\u015f\u0131k 16 saat a\u00e7l\u0131\u011f\u0131n oldu\u011fu Ramazan Ay\u0131nda de\u011fil her zaman \u00f6zen g\u00f6sterilmelidir\u201d dedi.<\/p>\n
Lokman Hekim \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Dekan\u0131 Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ba\u015fkan\u0131 Prof. Dr. Nevin \u015eanl\u0131er, Ramazan Ay\u0131nda de\u011fi\u015fen beslenme al\u0131\u015fkanl\u0131klar\u0131 ve sa\u011fl\u0131kl\u0131 beslenmeyle ilgili konu\u015ftu.<\/p>\n
Ramazan ay\u0131 i\u00e7erisinde oru\u00e7 tutan bireylerin yakla\u015f\u0131k 16 saat a\u00e7 kalaca\u011f\u0131n\u0131n alt\u0131n\u0131 \u00e7izen, Prof. Dr. \u015eanl\u0131er, \u201cSa\u011fl\u0131kl\u0131 beslenmeye, yakla\u015f\u0131k 16 saat a\u00e7l\u0131\u011f\u0131n oldu\u011fu Ramazan Ay\u0131nda de\u011fil her zaman \u00f6zen g\u00f6sterilmelidir. Yeterli ve dengeli beslenmeyi sa\u011flamak amac\u0131yla; s\u00fct ve s\u00fct \u00fcr\u00fcnleri, k\u0131rm\u0131z\u0131 ve beyaz etler, yumurta, kurubaklagil, ya\u011fl\u0131 tohumlar, sebze, meyve ile ekmek ve tah\u0131l besin gruplar\u0131nda yer alan yiyeceklerden ana \u00f6\u011f\u00fcnlerde her g\u00fcn gereksinim kadar t\u00fcketilmelidir\u201d \u015feklinde konu\u015ftu.<\/p>\n
Ramazan Ay\u0131nda \u00f6\u011f\u00fcnlerin 2\u2019ye indi\u011fine dikkat \u00e7eken \u015eanl\u0131er, iftar vaktiyle sahur vakti aras\u0131nda 1 bu\u00e7uk saatlik periyotlarla beslenilmesi gerekti\u011fini s\u00f6yledi. \u015eanl\u0131er, \u201cRamazanda \u00f6\u011f\u00fcnlerin sahur ve iftar olmak \u00fczere 2 ana \u00f6\u011f\u00fcn ve iftardan sonra 1, 1 bu\u00e7uk saat aral\u0131klarla 2 ara \u00f6\u011f\u00fcn olarak d\u00fczenlenmesinde fayda vard\u0131r. H\u0131zl\u0131 ve \u00e7ok miktarda yemek yemek sindirim sistemimizi zorlayaca\u011f\u0131ndan yemekler yava\u015f yava\u015f az porsiyonlarda t\u00fcketilmelidir. \u0130ftar ve sahurda birden a\u015f\u0131r\u0131 miktarda ve a\u011f\u0131r yemekler yenildi\u011finde haz\u0131ms\u0131zl\u0131k ve gaz \u015fik\u00e2yetleri olabilir. Bu nedenle iftarda kremas\u0131z \u00e7orba, yo\u011furt, salata gibi hafif yemeklerle ba\u015flang\u0131\u00e7 yap\u0131l\u0131p 25-30 dakika sonra ana yeme\u011fe ge\u00e7ilmesi sindirim sisteminin daha \u00e7abuk besinleri tolere etmesini sa\u011flar\u201d ifadelerini kulland\u0131.<\/p>\n
Oru\u00e7 tutan bireylerin mutlaka sahura kalmalar\u0131 gerekti\u011fini belirten \u015eanl\u0131er, sahurda hazm\u0131 kolay yiyecekler yenmesinin sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan faydal\u0131 olaca\u011f\u0131n\u0131 ifade etti. \u015eanl\u0131er, \u201cKahvalt\u0131n\u0131n g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fc oldu\u011funu hat\u0131rlay\u0131p mutlaka sahura kalk\u0131lmal\u0131d\u0131r. \u00c7o\u011fu insan\u0131n o saatte can\u0131 pek bir \u015fey yemek istemez kimi zaman sadece su i\u00e7erek niyetlenir. Bu durum v\u00fccudun enerji almama s\u00fcresini daha da uzat\u0131r, g\u00fcn boyu kan \u015fekerinin d\u00fc\u015fmesine ve metabolizman\u0131z\u0131n yava\u015flayarak zihinsel-bedensel performans\u0131n\u0131n iyice azalmas\u0131na, yenilen yemeklerin ya\u011fa d\u00f6n\u00fc\u015fmesinin artmas\u0131na dolay\u0131s\u0131yla \u015fi\u015fmanlamaya neden olur. Sahur oru\u00e7 tutan biri i\u00e7in iftardan sonra en \u00f6nemli ana \u00f6\u011f\u00fcn\u00fc olmal\u0131d\u0131r. Bu nedenle sahur imsak vaktine yak\u0131n bir zamanda yap\u0131lmal\u0131d\u0131r. Sahurda hazm\u0131 kolay, enerjisi y\u00fcksek, tok tutacak, yava\u015f sindirilen, g\u00fcn boyu besleyici \u00f6zelli\u011fini s\u00fcrd\u00fcren besinler tercih edilmeli, mideyi rahats\u0131z edebilecek ya\u011fl\u0131, k\u0131zartma besinlerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r\u201d diye konu\u015ftu.<\/p>\n
Prof. Dr. Nevin \u015eanl\u0131er, sahurda t\u00fcketebilecek birka\u00e7 alternatif men\u00fc \u00f6rne\u011fini ise \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n
\u201c 1 tabak menemen, 2 parmak b\u00fcy\u00fckl\u00fc\u011f\u00fcnde az tuzlu peynir, 5-6 adet zeytin,1-2 dilim tam tah\u0131l ekme\u011fi, 2-3 adet badem, s\u00f6\u011f\u00fc\u015f sebze; yar\u0131m el b\u00fcy\u00fckl\u00fc\u011f\u00fcnde sebzeli b\u00f6rek, ayran, 5-6 adet f\u0131nd\u0131k, 1 adet elma veya 1 kase \u00e7ilek; 1 adet ka\u015farl\u0131 tost, 1 su barda\u011f\u0131 s\u00fct, 3-4 adet ceviz, 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 tahin pekmez, s\u00f6\u011f\u00fc\u015f sebze; Peynirli ya\u011fs\u0131z omlet, 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 bal, 3-4 adet zeytin, 1-2 dilim tam tah\u0131l ekme\u011fi, s\u00f6\u011f\u00fc\u015f sebze; 1 kase mercimek \u00e7orba, 1-2 dilim tam tah\u0131l ekme\u011fi, 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 tahin pekmez, s\u00f6\u011f\u00fc\u015f sebze; 1 kase \u00e7orba, 1 el b\u00fcy\u00fckl\u00fc\u011f\u00fcnde et veya 5-6 adet k\u00f6fte, ayran, 1-2 dilim tam bu\u011fday\/\u00e7avdar\/ kepekli unundan yap\u0131lm\u0131\u015f ekmek; 1 su barda\u011f\u0131 s\u00fct, 1 ha\u015flanm\u0131\u015f yumurta, 2 parmak b\u00fcy\u00fckl\u00fc\u011f\u00fc kadar beyaz peynir, 5-6 adet zeytin veya 2-3 adet ceviz, s\u00f6\u011f\u00fc\u015f domates, salatal\u0131k, 1-2 ince dilim tam tah\u0131ll\u0131 ekmektir.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
LOKMAN HEK\u0130M \u00dcN\u0130VERS\u0130TES\u0130 SA\u011eLIK B\u0130L\u0130MLER\u0130 FAK\u00dcLTES\u0130 DEKANI PROF. DR. NEV\u0130N \u015eANLIER, \u201cSA\u011eLIKLI BESLENMEYE, YAKLA\u015eIK 16 SAAT A\u00c7LI\u011eIN OLDU\u011eU RAMAZAN AYINDA DE\u011e\u0130L HER ZAMAN \u00d6ZEN G\u00d6STER\u0130LMEL\u0130D\u0130R\u201d DED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":152020,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[3389,32977,279,644,5482,26441,27062,2750,734,34497,382],"class_list":["post-152019","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-bilimleri","tag-dekani","tag-dr","tag-fakultesi","tag-hekim","tag-lokman","tag-nevin","tag-prof","tag-saglik","tag-sanlier","tag-universitesi"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/lokman-hekim-universitesi-saglik-bilimleri-fakultesi-dekani-prof-dr-nevin-sanlier_4f9d5d7.jpg?fit=1000%2C666","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-DxV","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/152019","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=152019"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/152019\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/152020"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=152019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=152019"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=152019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}