Diyetisyen Ece \u00d6zl\u00fck, Ramazan ay\u0131nda beslenme al\u0131\u015fkanl\u0131klar\u0131ndaki de\u011fi\u015fikli\u011fin insanlar\u0131 etkiledi\u011fini hat\u0131rlatarak orucu sa\u011fl\u0131kl\u0131 ki\u015filerin tutmas\u0131 gerekti\u011fini, s\u00fcrekli ila\u00e7 kullanmas\u0131 gereken hastalar\u0131n ise doktor kontrol\u00fc alt\u0131nda oru\u00e7 tutmas\u0131n\u0131n daha do\u011fru olaca\u011f\u0131n\u0131 belirtti.<\/p>\n
Ramazan ay\u0131nda oru\u00e7la ilgili uyar\u0131larda bulunan Diyetisyen Ece \u00d6zl\u00fck, “Sahurda uykuya ge\u00e7i\u015fe uygun hafif besinler tercih edilmeli. G\u00fcn boyu tok kalman\u0131za yard\u0131mc\u0131 besinlerden olu\u015fmal\u0131. Tuz oran\u0131 y\u00fcksek olmamal\u0131d\u0131r. \u0130\u00e7erisinde yeterli s\u0131v\u0131y\u0131 i\u00e7ermelidir. Ba\u011f\u0131rsak hareketlerimizin i\u00e7in yeterli lifi sa\u011flamal\u0131. Protein karbonhidrat ve ya\u011f i\u00e7eren besinlerden olu\u015fmal\u0131. Kolay haz\u0131rlanmal\u0131, pratik t\u00fcketilmeli. Sahurdan sonra hemen uyumamal\u0131y\u0131z. \u0130ftarda ise, yeterli proteinin al\u0131nmas\u0131 a\u00e7\u0131s\u0131ndan et, tavuk, bal\u0131k, kuru baklagiller, etli sebze tercih etmemizde yarar vard\u0131r. E\u011fer yemeklerimiz etli de\u011filse bir ba\u015fka protein kayna\u011f\u0131 olan peyniri salatalar\u0131m\u0131za ekleyebiliriz” dedi.<\/p>\n
Orucu a\u00e7t\u0131ktan sonra dikkat edilmesi gerekenlere de de\u011finen \u00d6zl\u00fck, “\u0130ftar\u0131 1 bardak su ve dilerseniz 1-2 adet kuru meyveyle a\u00e7t\u0131ktan sonra \u00e7ok ya\u011fl\u0131 olmayan 2 kep\u00e7e \u00e7orba i\u00e7ilmelidir. Sonras\u0131nda masadan en az 5 dakika uzakla\u015fmak gerekir. Beyne doyma sinyalinin gitmesi 10-15 dakika aras\u0131ndad\u0131r. Bu verilen ara \u00e7ok yememe konusunda vakit kazand\u0131racak ve yemeklere sald\u0131rganl\u0131\u011f\u0131m\u0131z\u0131 azaltacakt\u0131r. Sonras\u0131nda ana yemek, salata, yo\u011furt ve ekmek t\u00fcketerek yeme\u011fimizi 2 ayr\u0131 periyota b\u00f6lm\u00fc\u015f olaca\u011f\u0131z. Onun d\u0131\u015f\u0131nda yeterli s\u0131v\u0131 al\u0131m\u0131n\u0131 sa\u011flamak gerekir. Ya\u011fl\u0131 besin t\u00fcketimini d\u00fc\u015f\u00fcrmek, a\u011f\u0131r tatl\u0131lar yerine s\u00fctl\u00fc tatl\u0131lar\u0131 veya dondurmay\u0131 tercih etmek, asitli i\u00e7eceklerden uzak durmak, yemekleri h\u0131zl\u0131 de\u011fil yava\u015f bir \u015fekilde t\u00fcketmek, idrar s\u00f6kt\u00fcr\u00fcc\u00fc etkisi olan \u00e7ay ve kahveyi fazla miktarda t\u00fcketmemek, fiziksel aktivite yapacaksak oru\u00e7lu oldu\u011fumuz s\u00fcre d\u0131\u015f\u0131nda yapmam\u0131z daha uygun olacakt\u0131r. \u0130ftardan sonra sahura kadar uyuyorsak 1 ara \u00f6\u011f\u00fcn, uyumuyorsak 2 ara \u00f6\u011f\u00fcn \u015feklinde v\u00fccudu uzun s\u00fcre a\u00e7 b\u0131rakmadan bir beslenme periyotu belirlemeliyiz” ifadelerini kulland\u0131.<\/p>\n","protected":false},"excerpt":{"rendered":"
D\u0130YET\u0130SYEN ECE \u00d6ZL\u00dcK, RAMAZAN AYINDA BESLENME ALI\u015eKANLIKLARINDAK\u0130 DE\u011e\u0130\u015e\u0130KL\u0130\u011e\u0130N \u0130NSANLARI ETK\u0130LED\u0130\u011e\u0130N\u0130 HATIRLATARAK ORUCU SA\u011eLIKLI K\u0130\u015e\u0130LER\u0130N TUTMASI GEREKT\u0130\u011e\u0130N\u0130, S\u00dcREKL\u0130 \u0130LA\u00c7 KULLANMASI GEREKEN HASTALARIN \u0130SE DOKTOR KONTROL\u00dc ALTINDA ORU\u00c7 TUTMASININ DAHA DO\u011eRU OLACA\u011eINI BEL\u0130RTT\u0130.<\/p>\n","protected":false},"author":1,"featured_media":154629,"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":[35453,14394,4122,7634],"class_list":["post-154628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-beslenmedeki","tag-degisiklik","tag-etkiliyor","tag-insanlari"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/beslenmedeki-degisiklik-insanlari-etkiliyor_91a404d.jpg?fit=1000%2C662","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-Ee0","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/154628","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=154628"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/154628\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/154629"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=154628"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=154628"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=154628"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}