\u0130ftarda h\u0131zl\u0131 ve t\u0131ka basa yemek yemenin haz\u0131ms\u0131zl\u0131\u011fa yol a\u00e7t\u0131\u011f\u0131n\u0131 s\u00f6yleyen Gastroenteroloji Uzman\u0131 Dr. \u00d6mer Faruk Yolcu, \u201cYemeklerinizi yava\u015f yiyin. Kompostolar\u0131n\u0131z\u0131 \u015feker yerine tar\u00e7\u0131n \u00e7ubu\u011fu kullanarak tatland\u0131r\u0131n. Kimyon sindirimi rahatlatt\u0131\u011f\u0131 i\u00e7in az miktarda da olsa iftar sofralar\u0131n\u0131zda kullanmaya \u00f6zen g\u00f6sterin\u201d dedi.<\/p>\n
Ramazan\u2019da en \u00e7ok mide yanmas\u0131ndan ve haz\u0131ms\u0131zl\u0131ktan \u015fikayet edilir. Asl\u0131nda bu \u015fikayetlerin nedeni oru\u00e7 de\u011fil, \u00e7o\u011fu zaman iftar ve sahurda t\u00fcketilen g\u0131dalardan kaynaklan\u0131r. Ramazan\u2019da sa\u011fl\u0131kl\u0131 beslenme konusunda bilgi veren VM Medical Park Samsun Hastanesi Gastroenteroloji Klini\u011fi\u2019nden Uzm. Dr. \u00d6mer Faruk Yolcu, “Oru\u00e7 tutarken mide rahats\u0131zl\u0131\u011f\u0131 ge\u00e7irme riski en y\u00fcksek olan ki\u015filer; gastrit, \u00fclser ve refl\u00fc hastal\u0131\u011f\u0131 olanlard\u0131r. \u0130ftarda ve sahurda fazla yemek yenmesi, sahurda yemekten hemen sonra yat\u0131lmas\u0131, refl\u00fc ataklar\u0131n\u0131 tetikleyebilir. Ayr\u0131ca uzun s\u00fcren a\u00e7l\u0131k sonras\u0131nda zamanla sindirim sisteminin hareketleri de azalmaktad\u0131r. Bu nedenle iftarda h\u0131zl\u0131 ve fazla yemek yemek kar\u0131nda \u015fi\u015fkinli\u011fe, haz\u0131ms\u0131zl\u0131\u011fa yol a\u00e7abilir. Midelerinde gastrit veya \u00fclser sorunu olanlar\u0131n oru\u00e7 tutmaya ba\u015flamadan \u00f6nce tedavilerini tamamlamalar\u0131 tavsiye edilmektedir. Hen\u00fcz tedavisi s\u00fcren \u00fclser hastalar\u0131, yeni ge\u00e7irilmi\u015f mide kanamas\u0131, mide kanseri, ciddi refl\u00fc hastal\u0131\u011f\u0131 veya \u00e7e\u015fitli mide hastal\u0131klar\u0131 nedeniyle beslenme g\u00fc\u00e7l\u00fc\u011f\u00fc olanlar\u0131n oru\u00e7 tutmalar\u0131 ise sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan sak\u0131ncal\u0131 durumlara neden olabilmektedir” diye konu\u015ftu.<\/p>\n
Sa\u011fl\u0131kl\u0131 oru\u00e7 tutman\u0131n yollar\u0131<\/p>\n
Dr. Yolcu, sa\u011fl\u0131kl\u0131 oru\u00e7 tutman\u0131n yollar\u0131 hakk\u0131nda \u015fu tavsiyelerde bulundu:<\/p>\n
“Hem sahur hem de iftarda yemeklerinizi yava\u015f yiyin. Lokmalar\u0131n\u0131z\u0131 \u00e7ok \u00e7i\u011fneyin ve bol su i\u00e7in. Mide \u015fi\u015fkinli\u011finden ka\u00e7\u0131nmak, uyku kalitenizi de artt\u0131racakt\u0131r. Ya\u011fl\u0131, ac\u0131l\u0131 ve baharatl\u0131 yemeklerden ka\u00e7\u0131n\u0131n. Oru\u00e7 s\u00fcresince v\u00fccut \u00e7ok uzun s\u00fcre susuz kald\u0131\u011f\u0131ndan s\u0131v\u0131 kayb\u0131n\u0131 telafi etmek i\u00e7in iftar ile sahur aras\u0131nda s\u0131k s\u0131k su i\u00e7mek gerekir. Oru\u00e7 s\u0131ras\u0131nda \u00e7ok susuyorsan\u0131z, sahurda tur\u015fu, kuruyemi\u015f gibi tuzlu ve baharatl\u0131 yiyeceklerden uzak durmal\u0131s\u0131n\u0131z. Oru\u00e7 s\u00fcresince kan \u015fekeri d\u00fc\u015fer. \u0130ftar yap\u0131ld\u0131\u011f\u0131nda kan \u015fekeri h\u0131zla y\u00fckselir. Bu nedenle azar azar ve s\u0131k beslenme ilkesi iftar sonras\u0131nda da uygulanmal\u0131d\u0131r. Ramazan\u2019da hareketsiz kalmamaya \u00f6zen g\u00f6sterilmelidir. \u0130ftardan 2 saat sonra kendinizi \u00e7ok yormadan y\u00fcr\u00fcy\u00fc\u015f yapabilirsiniz. Fazla yediklerinizi yakmak i\u00e7in tok karn\u0131na y\u00fcr\u00fcy\u00fc\u015f yapman\u0131n, ko\u015fman\u0131n, spor salonlar\u0131nda a\u015f\u0131r\u0131 efor harcaman\u0131n sak\u0131ncal\u0131 oldu\u011funu da unutmay\u0131n.”<\/p>\n
\u201cRamazan\u2019da kilo vermeye de\u011fil almamaya \u00e7al\u0131\u015f\u0131n\u201d<\/p>\n
Ramazan\u2019da kilo al\u0131nmamas\u0131 i\u00e7in neler yap\u0131lmas\u0131 gerekti\u011fini bahseden Uzm. Dr. \u00d6mer Faruk Yolcu \u015fu bilgileri verdi:<\/p>\n
“Oru\u00e7 asla bir kilo verme y\u00f6ntemi de\u011fildir. \u00c7o\u011fu ki\u015fi Ramazan\u2019da zay\u0131flayaca\u011f\u0131 yan\u0131lg\u0131s\u0131na d\u00fc\u015fer. Oysa metabolizman\u0131n yava\u015flamas\u0131 nedeniyle Ramazan\u2019da kilo alma riski d\u00fc\u015fece\u011fine artar. \u0130ftar vaktinde t\u00fcketilen yo\u011fun karbonhidrat i\u00e7erikli g\u0131dalar, i\u015ftah a\u00e7mada \u00f6nemli rol oynayan ins\u00fclin hormonunun salg\u0131lanmas\u0131n\u0131 tetikler. Hem a\u00e7l\u0131k hem de i\u015ftah oran\u0131n\u0131n y\u00fckselmesi normalden daha fazla ve daha h\u0131zl\u0131 yemek yemeyle sonu\u00e7lan\u0131r. A\u015f\u0131r\u0131 doygunluk hissiyle gelen hareketsizlik ise do\u011fal olarak kilo art\u0131\u015f\u0131na yol a\u00e7ar. Ramazan\u2019da \u00f6zellikle hamur i\u015fi yiyecekler, pide ve tatl\u0131lar y\u00fcksek kalorili olmalar\u0131 nedeniyle kilo art\u0131\u015f\u0131na neden olur. \u0130ftarda yava\u015f ve az miktarda yiyip, birka\u00e7 saat sonra ara \u00f6\u011f\u00fcn gibi takviye almak en ideal iftar sofras\u0131 olarak \u00f6nerilir. Ramazan\u2019da kilo almay\u0131 engellemenin en \u00f6nemli yolu bol su i\u00e7mektir. \u0130ftarla sahur aras\u0131nda 2,5 litre kadar su i\u00e7meye dikkat edin. Ramazan\u2019da baharat t\u00fcketimine de dikkat edin. Kompostolarda \u015feker yerine tar\u00e7\u0131n \u00e7ubu\u011fu kullanarak tatland\u0131rma yoluna gidin. Kimyon sindirimi rahatlatt\u0131\u011f\u0131 i\u00e7in az miktarda da olsa kullanmaya \u00f6zen g\u00f6sterin. Zerde\u00e7al ise safra keseniz i\u00e7in faydal\u0131 olacakt\u0131r. \u0130ftara \u00e7orbas\u0131z ba\u015flamay\u0131n. \u00d6zellikle sebze ve yo\u011furtlu \u00e7orbalar hem sindiriminizi kolayla\u015ft\u0131r\u0131r hem de doygunluk hissi verece\u011fi i\u00e7in fazla ve a\u011f\u0131r yemek yemenizi engeller. Doyma hissi ilk lokmadan 13 dakika sonra beyine ula\u015f\u0131r. Bu y\u00fczden \u00e7orbadan ana yeme\u011fe ge\u00e7meden \u00f6nce 3-4 dakika ara verin. Kabuklu meyve t\u00fcketin. Bu hem tokluk hissini artt\u0131r\u0131r, vitamin deste\u011fi sa\u011flar hem de ba\u011f\u0131rsa\u011f\u0131n \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olur. Son olarak iftardan 1-1,5 saat sonra 45-60 dakika boyunca tempolu bir \u015fekilde y\u00fcr\u00fcy\u00fcn. Bu metabolizman\u0131z\u0131n yava\u015flamas\u0131n\u0131 engeller. B\u00f6ylece hem formunuz hem de sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korumu\u015f olacaks\u0131n\u0131z.”<\/p>\n","protected":false},"excerpt":{"rendered":"
GASTROENTEROLOJ\u0130 UZMANI DR. \u00d6MER FARUK YOLCU.<\/p>\n","protected":false},"author":1,"featured_media":153987,"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":[24268,35203,35201,35202,28359],"class_list":["post-153986","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-kimyon","tag-katin","tag-kompostoya","tag-tarcin","tag-yemege"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/kompostoya-tarcin-yemege-kimyon-katin_b532570.jpg?fit=413%2C374","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-E3E","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/153986","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=153986"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/153986\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/153987"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=153986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=153986"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=153986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}