Beslenme ve Diyet Uzman\u0131 Diyetisyen Elanur Y\u0131lmaz, \u201cSu t\u00fcketimi aral\u0131kl\u0131 olmal\u0131d\u0131r. \u00d6rne\u011fin orucu a\u00e7t\u0131ktan sonra her yar\u0131m saatte bir bardak su i\u00e7erek su ihtiyac\u0131n\u0131z\u0131 do\u011fru bir \u015fekilde kar\u015f\u0131layabilirsiniz\u201d dedi.<\/p>\n
B\u00fcy\u00fck Anadolu Hastaneleri Beslenme ve Diyet Uzman\u0131 Diyetisyen Elanur Y\u0131lmaz, Ramazan ay\u0131nda bir\u00e7ok insan\u0131n s\u0131k\u00e7a do\u011fru olarak uygulad\u0131\u011f\u0131 hatalar hakk\u0131nda bilgi verdi. \u00d6zellikle kulaktan duyma bilgilerle, sa\u011fl\u0131kl\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclen baz\u0131 uygulamalar\u0131n olduk\u00e7a yanl\u0131\u015f oldu\u011funu belirten Y\u0131lmaz, \u201cRamazan ay\u0131nda uzun s\u00fcre besin al\u0131nmamas\u0131na ba\u011fl\u0131 olarak metabolizma h\u0131z\u0131nda azalma g\u00f6r\u00fcl\u00fcr. Sahura kalkmamak metabolizma h\u0131z\u0131nda azalman\u0131n yan\u0131 s\u0131ra iftarda a\u015f\u0131r\u0131 miktarda besin t\u00fcketilmesine yol a\u00e7abilir. Bunun sonucunda da kan \u015fekerinde dengesizlikler ve gastrointestinal sistemde rahats\u0131zl\u0131klar ortaya \u00e7\u0131kabilmektedir. Bu y\u00fczden Ramazan\u2019da sa\u011fl\u0131kl\u0131 beslenmeyi s\u00fcrd\u00fcrmenin ilk ko\u015fulu sahura mutlaka kalkmakt\u0131r. Meyveler ve me\u015frubatlar y\u00fcksek oranda su i\u00e7erirler ancak v\u00fccudun kaybetti\u011fi suyu meyvelerle ve me\u015frubatlarla kar\u015f\u0131lamaya \u00e7al\u0131\u015ft\u0131\u011f\u0131m\u0131zda v\u00fccudumuza fazladan kimyasallar ve \u015feker alm\u0131\u015f oluruz. Bilinenin aksine, \u00e7ay ve kahve su at\u0131m\u0131n\u0131 artt\u0131rd\u0131\u011f\u0131 i\u00e7in daha \u00e7ok susamaya neden olmaktad\u0131r. Bu y\u00fczden t\u00fcketimi s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r. Bol su t\u00fcketimine \u00f6zen g\u00f6sterilmelidir\u201d dedi.<\/p>\n
\u201cHa\u015flanm\u0131\u015f yumurta, peynir, s\u00fct, yo\u011furt tok kalmay\u0131 sa\u011flar\u201d<\/p>\n
\u0130ftarda yenilen yemeklerin sahur i\u00e7in ya\u011fl\u0131 ve tuzlu oldu\u011funa dikkat \u00e7eken Y\u0131lmaz, \u201cBu y\u00fczden de v\u00fccudun dinleneme ge\u00e7ti\u011fi gece vakitlerinde b\u00fcnyeyi fazla yormaktad\u0131r. Bunun yerine kahvalt\u0131 yap\u0131lmas\u0131 daha do\u011fru olacakt\u0131r. Kahvalt\u0131da t\u00fcketilebilecek olan ha\u015flanm\u0131\u015f yumurta, peynir, s\u00fct, yo\u011furt tok kalmay\u0131 sa\u011flarken, domates, salatal\u0131k ve mevsim ye\u015fillikleri v\u00fccudun su ihtiyac\u0131n\u0131n kar\u015f\u0131lanmas\u0131na katk\u0131da bulunacakt\u0131r. Uzun s\u00fcren a\u00e7l\u0131ktan sonra dolaptan \u00e7\u0131kan bir karpuzun hay\u0131r denilemeyecek kadar masum ve g\u00fczel durdu\u011funu biliyoruz ancak her g\u00fczel \u015feyin oldu\u011fu gibi karpuzun da bir \u00f6l\u00e7\u00fcs\u00fc vard\u0131r ve \u015feker oran\u0131 y\u00fcksek meyveler s\u0131n\u0131f\u0131nda oldu\u011fu i\u00e7in porsiyon miktar\u0131na dikkat edilerek t\u00fcketilmelidir. Bunun yan\u0131 s\u0131ra karpuzun yan\u0131nda t\u00fcketilebilecek olan peynir hem besleyicili\u011fini artt\u0131racak hem de kan \u015fekerinin aniden y\u00fckselmesini engelleyerek dengede durmas\u0131n\u0131 sa\u011flayacakt\u0131r\u201d diye konu\u015ftu.<\/p>\n
\u201cMeyve t\u00fcketimiyle \u015feker ihtiyac\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde kar\u015f\u0131lanm\u0131\u015f olur\u201d<\/p>\n
Her iftarda tatl\u0131 t\u00fcketilmesinin uzun s\u00fcren a\u00e7l\u0131\u011f\u0131n \u00fczerine adeta ki\u015filerde ko\u015fullanm\u0131\u015f bir durum haline geldi\u011fini kaydeden Y\u0131lmaz, \u201cOysaki meyve t\u00fcketimiyle \u015feker ihtiyac\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde kar\u015f\u0131lanm\u0131\u015f olur. Yani her iftarda tatl\u0131 t\u00fcketmek v\u00fccuda fazladan \u015feker al\u0131nmas\u0131 anlam\u0131na gelmektedir. Yine de biz biliyoruz ki diyetlerde yasaklar olmamal\u0131, yeterli ve dengeli beslenme i\u00e7in k\u0131s\u0131tlamalar yap\u0131lmal\u0131d\u0131r. Bu y\u00fczden haftada bir kez bir k\u00fc\u00e7\u00fck k\u00e2se s\u00fctl\u00fc tatl\u0131 t\u00fcketilmesi hem kan \u015fekerinde dengesizli\u011fe yol a\u00e7mayacak, hem de ki\u015finin motivasyonunu sa\u011flayacakt\u0131r. Uzun s\u00fcren a\u00e7l\u0131k nedeniyle h\u0131zl\u0131 yemek t\u00fcketilmesi ge\u00e7i\u015fler aras\u0131nda mola verilmemesi ki\u015finin hem doygunluk hissinin olu\u015fmas\u0131n\u0131 engeller hem de sindirim sisteminde rahats\u0131zl\u0131klara yol a\u00e7ar. Beyine tokluk sinyalleri ge\u00e7 ula\u015ft\u0131\u011f\u0131ndan orucu \u00e7orbayla a\u00e7t\u0131ktan sonra 10\u201315 dakika mola verilmesi metabolizman\u0131n uyanmas\u0131n\u0131 sa\u011flayacakt\u0131r\u201d \u015feklinde konu\u015ftu.<\/p>\n
\u201cSu t\u00fcketimi ani ve h\u0131zl\u0131 bir \u015fekilde olmamal\u0131\u201d<\/p>\n
Su t\u00fcketiminin ani ve h\u0131zl\u0131 bir \u015fekilde olmamas\u0131 gerekti\u011fine vurgu yapan Y\u0131lmaz, \u201cBu \u015fekilde su t\u00fcketimi mide bulant\u0131s\u0131na, mide-barsak sisteminde a\u015f\u0131r\u0131 geni\u015flemeye ba\u011fl\u0131 olarak kan bas\u0131nc\u0131nda ani d\u00fc\u015f\u00fckl\u00fc\u011fe, ba\u015f d\u00f6nmesine neden olabilir. Su t\u00fcketimi aral\u0131kl\u0131 olmal\u0131d\u0131r. \u00d6rne\u011fin orucu a\u00e7t\u0131ktan sonra her yar\u0131m saatte bir bardak su i\u00e7erek su ihtiyac\u0131n\u0131z\u0131 do\u011fru bir \u015fekilde kar\u015f\u0131layabilirsiniz. Makarna, pilav ve ekme\u011fin ise ortak \u00f6zelli\u011fi tah\u0131l grubu besinlerdir ve karbonhidrattan zenginlerdir. Bu besinler kolayca sindirilip emilerek kan \u015fekerinin y\u00fckselmesine yol a\u00e7arlar. Bu y\u00fczden de\u011fi\u015fim oranlar\u0131 dikkate al\u0131narak ayn\u0131 \u00f6\u011f\u00fcnde kullan\u0131lmak yerine farkl\u0131 \u00f6\u011f\u00fcnlerde birbirlerinin yerine kullan\u0131lmal\u0131d\u0131r\u201d ifadelerini kulland\u0131.<\/p>\n","protected":false},"excerpt":{"rendered":"
BESLENME VE D\u0130YET UZMANI D\u0130YET\u0130SYEN ELANUR YILMAZ, \u201cSU T\u00dcKET\u0130M\u0130 ARALIKLI OLMALIDIR. \u00d6RNE\u011e\u0130N ORUCU A\u00c7TIKTAN SONRA HER YARIM SAATTE B\u0130R BARDAK SU \u0130\u00c7EREK SU \u0130HT\u0130YACINIZI DO\u011eRU B\u0130R \u015eEK\u0130LDE KAR\u015eILAYAB\u0130L\u0130RS\u0130N\u0130Z\u201d DED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":153525,"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":[211,28330,9365,914,17751],"class_list":["post-153524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-ayinda","tag-ramazan","tag-tuketimi","tag-uyarisi","tag-uzmanlardan"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/uzmanlardan-ramazan-ayinda-su-tuketimi-uyarisi_49a23f6.jpg?fit=437%2C542","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-DWc","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/153524","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=153524"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/153524\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/153525"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=153524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=153524"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=153524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}