Ramazan ay\u0131n\u0131 sa\u011fl\u0131kl\u0131 ge\u00e7irebilmenin yolu do\u011fru beslenmeye \u00f6nem vermekten ge\u00e7iyor. T\u00fcm g\u00fcn a\u00e7 kalarak iftar sofralar\u0131nda sindirim sistemine birden y\u00fcklenmek \u00e7e\u015fitli sa\u011fl\u0131k sorunlar\u0131na neden olurken, iftar \u00f6\u011f\u00fcn\u00fcn\u00fc 2 a\u015famada t\u00fcketmek kilo vermeye yard\u0131mc\u0131 oluyor. Ramazan denilince ilk akla iftar sofralar\u0131 gelse de uzmanlar en \u00f6nemli \u00f6\u011f\u00fcn\u00fcn sahur oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n
Doruk Sa\u011fl\u0131k Grubu b\u00fcnyesinde g\u00f6rev yapan diyetisyenler s\u0131cak ge\u00e7mesi beklenen Ramazan ay\u0131 \u00f6ncesi do\u011fru beslemenin nas\u0131l yap\u0131lmas\u0131 gerekti\u011fini anlatt\u0131lar. Do\u011fru bildi\u011fimiz yanl\u0131\u015flar\u0131n hayati risk ta\u015f\u0131d\u0131\u011f\u0131n\u0131 anlatan diyetisyenler, en sa\u011fl\u0131kl\u0131 Ramazan sofralar\u0131n\u0131n nas\u0131l olmas\u0131 gerekti\u011fini aktard\u0131.<\/p>\n
Doruk Sa\u011fl\u0131k Grubu\u2019nun Y\u0131ld\u0131r\u0131m il\u00e7esindeki hastanesinde yap\u0131lan ve diyetisyen hekimlerin kat\u0131ld\u0131\u011f\u0131 toplant\u0131n\u0131n moderat\u00f6rl\u00fc\u011f\u00fcn\u00fc Doruk Sa\u011fl\u0131k Grubu Medikal Direkt\u00f6r\u00fc Uzm.Dr. Fulden K\u00fc\u00e7\u00fck yapt\u0131. K\u00fc\u00e7\u00fck yapt\u0131\u011f\u0131 a\u00e7\u0131l\u0131\u015f konu\u015fmas\u0131nda, “Bu m\u00fcbarek ayda 29 g\u00fcn yakla\u015f\u0131k 16-17 saat oru\u00e7 tutulacak. Oru\u00e7 tutmak her M\u00fcsl\u00fcman\u2019a farzd\u0131r ancak riskli grupta bulunan hastal\u0131klara sahip ki\u015filerin mutlaka hekim kontrol\u00fcnden ge\u00e7mesi gerekmektedir” dedi.<\/p>\n
\u0130ftar sofralar\u0131nda nelere dikkat edilmeli<\/p>\n
Ramazan\u2019\u0131 sa\u011fl\u0131kl\u0131 ge\u00e7irmek i\u00e7in do\u011fru beslenmeye ayr\u0131 bir \u00f6nem vermek gerekti\u011fini belirten Diyetisyen Hekim Ruken Erg\u00fcl ise, t\u00fcm g\u00fcn a\u00e7 kalarak dinlenen sindirim sistemine iftarda birden y\u00fcklenmenin \u00e7e\u015fitli sa\u011fl\u0131k sorunlar\u0131n\u0131 beraberinde getirebilece\u011fini s\u00f6yledi. Erg\u00fcl iftarda ana yeme\u011fi t\u00fcketmek yerine \u00e7orba ve kahvalt\u0131l\u0131k \u00e7e\u015fitleriyle hafif ba\u015flang\u0131\u00e7 yapman\u0131n faydal\u0131 olabilece\u011fini belirterek, “Uzun s\u00fcren a\u00e7l\u0131\u011f\u0131n etkisiyle d\u00fc\u015fen \u015fekeri toparlamak i\u00e7in hurma ve kuru meyvelerin t\u00fcketimi sa\u011flanmal\u0131d\u0131r. Fazla t\u00fcketimi engellemek, yo\u011furt, sebzeli salatalar ve mevsim ye\u015fillikli salatalara \u00f6ncelik vermek gerekir. Kilo vermek isteyen bireylere \u00f6nerim ise iftar \u00f6\u011f\u00fcn\u00fcn\u00fc iki a\u015famada t\u00fcketebilir ve ana yeme\u011fe ge\u00e7meden ara verilebilir. Ana yeme\u011fi protein oran\u0131 y\u00fcksek et ve bakliyat t\u00fcrevleriyle zenginle\u015ftirmek tokluk hissini artt\u0131racakt\u0131r. Ramazan boyunca yava\u015flayan metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in sebze t\u00fcketimi ise ihmal edilmemelidir” dedi.<\/p>\n
Erg\u00fcl, su ve hurma ile oru\u00e7 a\u00e7\u0131ld\u0131ktan sonra 2 kep\u00e7e \u00e7orba, tercihe ba\u011fl\u0131 zeytin ve az tuzlu peynir \u00e7e\u015fitleri, mevsime uygun haz\u0131rlanm\u0131\u015f salata ve ayran, 1 porsiyon etli sebze yeme\u011fi tercihen bakliyat yeme\u011fi veya f\u0131r\u0131n, \u0131zgara,ha\u015flama az ya\u011fl\u0131 et \u00e7e\u015fitleri, 1 -2 dilim tam bu\u011fdaydan yap\u0131lm\u0131\u015f ekmek pide, tatl\u0131lardan \u015fekersiz komposto meyve tatl\u0131lar\u0131 ve haftada 1-2 kez s\u00fctl\u00fc tatl\u0131lar tercih edilmesinin uygun olaca\u011f\u0131n\u0131 belirtti.<\/p>\n
Ramazan\u2019\u0131n en \u00f6nemli \u00f6\u011f\u00fcn\u00fc sahur<\/p>\n
Ramazan\u2019da t\u00fcm reklam filmlerinin konusu olan kalabal\u0131k iftar sofralar\u0131n\u0131n aksine en \u00f6nemli \u00f6\u011f\u00fcn\u00fcn sahur oldu\u011funu belirten Diyetisyen Hekim Beg\u00fcm Da\u011f ise, “Ramazan deyince iftar akl\u0131m\u0131za gelir iftara y\u00f6nelik haz\u0131rl\u0131klar yapar\u0131z. Oysaki bir\u00e7ok kez ge\u00e7i\u015ftirdi\u011fimiz sahur Ramazan\u2019\u0131n en \u00f6nemli \u00f6\u011f\u00fcn\u00fcd\u00fcr. Sahurdan iftara kadar yakla\u015f\u0131k 16 saat bir s\u00fcre var. Sahurda yediklerimiz v\u00fccudumuzu bu s\u00fcre i\u00e7erisinde dengede tutmal\u0131d\u0131r” dedi.<\/p>\n
Sahurda kahvalt\u0131 gibi hafif yiyeceklerin tercih edilmesi gerekti\u011fini vurgulayan Da\u011f, “Ge\u00e7 bir saatte a\u015f\u0131r\u0131 ya\u011fl\u0131, tuzlu, k\u0131zartma ve hamurlu g\u0131dalar\u0131n t\u00fcketimi v\u00fccutta ya\u011f art\u0131\u015f\u0131na sebep olur. Sahuru kuvvetli bir kahvalt\u0131 \u00f6\u011f\u00fcn\u00fc olarak d\u00fc\u015f\u00fcnmeliyiz. \u00c7ok tuzlu g\u0131dalar\u0131 t\u00fcketmemeye \u00f6zen g\u00f6stermeli tuzlu g\u0131dalar susuzlu\u011fu artt\u0131racakt\u0131r. Yemekleri yava\u015f yiyin ve iyi \u00e7i\u011fneyin \u00e7i\u011fnenmeden yutulan lokmalar sindirim sisteminde sorunlara yol a\u00e7ar. Ayr\u0131ca beyne tokluk sinyali gidene kadar gere\u011finden fazla yemek yenmesi kilo problemine yol a\u00e7ar. S\u0131v\u0131 almak i\u00e7in asitli i\u00e7ecekler t\u00fcketmeyin, sahura kadar 6 bardak suyu mutlaka t\u00fcketmi\u015f olmal\u0131s\u0131n\u0131z, su i\u00e7meyi kolayla\u015ft\u0131rmak i\u00e7in i\u00e7erisine limon ya da meyve par\u00e7alar\u0131 do\u011fray\u0131n” dedi.<\/p>\n
Diyabetik hastalar iftar\u0131 mutlaka kademeli olarak yapmal\u0131<\/p>\n
Ramazan ay\u0131 gelince \u015feker hastalar\u0131n\u0131n akl\u0131na ilk \u00f6nce \u2019oru\u00e7 tutacak m\u0131y\u0131m\u2019 sorusunun geldi\u011fini belirten Diyetisyen Fatma Nur \u00c7al\u0131\u015f\u0131r ise, diyabetli ki\u015finin e\u011fer oral antidiyabetik ila\u00e7 kullan\u0131yorsa ve organ hasar\u0131 yoksa tek bir ila\u00e7la kan \u015fekerini 140\u2019\u0131n alt\u0131nda tutabiliyorsa g\u00fczel bir beslenme program\u0131yla ve doktoruna dan\u0131\u015farak oru\u00e7 tutabilece\u011fini s\u00f6yledi. Diyabetik hastalar\u0131n iftar\u0131 muhakkak kademeli olarak yapmalar\u0131 gerekti\u011fini belirten \u00c7al\u0131\u015f\u0131r, “\u00d6nce su, \u00e7orba salata t\u00fcketilmeli bir s\u00fcre ara verildikten sonra ana yemek ve yo\u011furt t\u00fcketilmelidir. Bu \u015fekilde uzun a\u00e7l\u0131k sonunda hipogliseminin etkisiyle a\u015f\u0131r\u0131 yemek yeme engellenmi\u015f olur. Kan \u015fekeri gere\u011finden fazla y\u00fckselmez” dedi.<\/p>\n
Sahura kadar her yar\u0131m saatte 1 bardak su<\/p>\n
Ramazan ay\u0131nda g\u00fcnde 18 saate yak\u0131n bir s\u00fcre susuz kalan v\u00fccudun s\u0131v\u0131 ihtiyac\u0131n\u0131n do\u011fru \u015fekilde ayarlanmas\u0131n\u0131n hayati \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 belirten Diyetisyen Asuman Bilgili ise, “Saatlerce a\u00e7 kalan mideye kesinlikle birden y\u00fcklenilmemeli. Su, iftar ve sahur aras\u0131nda yay\u0131larak t\u00fcketilmelidir. Her yar\u0131m saatte 1 bardak su i\u00e7ilmelidir. Kafeinli i\u00e7ecekler ve \u00e7ay daha \u00e7ok su kayb\u0131na sebep olaca\u011f\u0131ndan Ramazan\u2019da s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r” diye konu\u015ftu.<\/p>\n","protected":false},"excerpt":{"rendered":"
RAMAZAN AYINI SA\u011eLIKLI GE\u00c7\u0130REB\u0130LMEN\u0130N YOLU DO\u011eRU BESLENMEYE \u00d6NEM VERMEKTEN GE\u00c7\u0130YOR. T\u00dcM G\u00dcN A\u00c7 KALARAK \u0130FTAR SOFRALARINDA S\u0130ND\u0130R\u0130M S\u0130STEM\u0130NE B\u0130RDEN Y\u00dcKLENMEK \u00c7E\u015e\u0130TL\u0130 SA\u011eLIK SORUNLARINA NEDEN OLURKEN \u0130FTAR \u00d6\u011e\u00dcN\u00dcN\u00dc 2 A\u015eAMADA T\u00dcKETMEK K\u0130LO VERMEYE YARDIMCI OLUYOR. RAMAZAN DEN\u0130L\u0130NCE \u0130LK AKLA \u0130FTAR GELSE DE UZMANLAR EN \u00d6NEML\u0130 \u00d6\u011e\u00dcN SAHUR OLDU\u011eUNU S\u00d6YL\u00dcYOR.<\/p>\n","protected":false},"author":1,"featured_media":152314,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_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},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[19348,4459,3890,31718],"class_list":["post-152313","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-beslenmek","tag-gerekiyor","tag-nasil","tag-ramazanda"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/ramazanda-nasil-beslenmek-gerekiyor_4a16930.jpg?fit=1000%2C478","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-DCF","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/152313","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=152313"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/152313\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/152314"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=152313"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=152313"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=152313"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}