Uzman Diyetisyen Deniz T\u0131\u011fl\u0131, \u201cV\u00fccudunuzun din\u00e7 kalmas\u0131 i\u00e7in sahura kadar i\u00e7ilen su miktar\u0131 \u00e7ok \u00f6nemlidir. Alman\u0131z gereken su miktar\u0131n\u0131 uyan\u0131k oldu\u011funuz s\u00fcre boyunca alman\u0131z gerekir. Aksi takdirde erken saatlerde yorgunluk ve halsizlik sorunu ile kar\u015f\u0131la\u015f\u0131rs\u0131n\u0131z\u201d dedi.<\/p>\n
FBM Estetik T\u0131p Merkezi Uzman\u0131 Diyetisyen Deniz T\u0131\u011fl\u0131, yakla\u015f\u0131k 16-17 saatlik a\u00e7l\u0131k ya\u015fanan Ramazan ay\u0131nda en \u00f6nemli \u00f6\u011f\u00fcn\u00fcn sahur oldu\u011funu s\u00f6yledi. Ertesi g\u00fcn\u00fc nas\u0131l ge\u00e7ece\u011finin yap\u0131lan son \u00f6\u011f\u00fcn\u00fcn yani sahurun dengesi ve kalitesinin belirledi\u011fini ifade eden T\u0131\u011fl\u0131, \u201cYumurta anne s\u00fct\u00fcnden sonraki en kaliteli protein olan yumurta sahurda kurtar\u0131c\u0131 olacakt\u0131r. \u0130ster ha\u015flanm\u0131\u015f ister omlet isterseniz domatesli, sebzeli pi\u015firerek sahur \u00f6\u011f\u00fcn\u00fcn\u00fcze hem \u00e7e\u015fit katabilir hem de tokluk s\u00fcrenizi uzatabilirsiniz. S\u00fct grubu g\u00fcnl\u00fck kalsiyum al\u0131m\u0131n\u0131za destek olaca\u011f\u0131 gibi i\u00e7erdi\u011fi hayvansal protein sayesinde tok tutucu \u00f6zellik sa\u011flayacakt\u0131r. Ayn\u0131 anda fazla geliyor diyorsan\u0131z sahur sonras\u0131 biraz dinlendikten sonra 1 bardak s\u00fct i\u00e7ebilirsiniz. Yulaf \u00e7ok iyi bir lif (posa) kayna\u011f\u0131d\u0131r. \u0130\u00e7eri\u011findeki y\u00fcksek lif sayesinde hem mide hem de ba\u011f\u0131rsakta sindirimi uzundur ve uzun s\u00fcre tokluk sa\u011flar. Yulaf\u0131 s\u00fct ile pi\u015firerek veya yo\u011furtla kar\u0131\u015ft\u0131rarak t\u00fcketebilirsiniz. Di\u011fer bir se\u00e7enek kahvalt\u0131 haz\u0131rlad\u0131\u011f\u0131n\u0131zda omletinizi yulaf kepe\u011fi ile pi\u015firmek olabilir\u201d diye konu\u015ftu.<\/p>\n
\u201cSu t\u00fcketimi \u00f6nemli\u201d<\/p>\n
Beyaz ekmek veya pide yerine sahurda mutlaka tam tah\u0131ll\u0131 ekmeklerin tercih edilmesi gerekti\u011fini kaydeden T\u0131\u011fl\u0131, \u201cBu ekmek \u00e7e\u015fitleri lif i\u00e7eri\u011fi sayesinde hem vitamin mineral al\u0131m\u0131n\u0131za destek olacak hem de tokluk sa\u011flayacakt\u0131r. Ya\u011flar\u0131n midede sindirimi ise uzun s\u00fcrd\u00fc\u011f\u00fcnden sahurda sa\u011fl\u0131kl\u0131 ya\u011flara yer vermeniz tokluk s\u00fcrenizin uzamas\u0131na yard\u0131mc\u0131 olacakt\u0131r. Bu ya\u011flara zeytin; ceviz, f\u0131nd\u0131k gibi kuruyemi\u015fler, keten tohumu, \u00e7\u00f6rek otu gibi ya\u011fl\u0131 tohumlar\u0131 \u00f6rnek verebiliriz. \u00c7ay sizde ekstra tokluk hissi yarat\u0131yorsa sahurda tercih etmeyin. Yerine s\u00fct t\u00fcketerek daha besleyici bir i\u00e7ecek t\u00fcketmi\u015f olursunuz. Sahur i\u00e7in en sa\u011fl\u0131kl\u0131 tercih yukar\u0131daki \u00f6rneklerdeki gibi kahvalt\u0131 \u015feklinde yap\u0131land\u0131r. A\u011f\u0131r yemeklerden sahurda uzak durmal\u0131s\u0131n\u0131z. T\u00fcm bunlara ek olarak dikkat edilmesi gereken en \u00f6nemli konu su t\u00fcketimidir. V\u00fccudunuzun din\u00e7 kalmas\u0131 i\u00e7in sahura kadar i\u00e7ilen su miktar\u0131 \u00e7ok \u00f6nemlidir. Alman\u0131z gereken su miktar\u0131n\u0131 uyan\u0131k oldu\u011funuz s\u00fcre boyunca alman\u0131z gerekir. Aksi takdirde erken saatlerde yorgunluk ve halsizlik sorunu ile kar\u015f\u0131la\u015f\u0131rs\u0131n\u0131z\u201d \u015feklinde konu\u015ftu.<\/p>\n","protected":false},"excerpt":{"rendered":"
UZMAN D\u0130YET\u0130SYEN DEN\u0130Z TI\u011eLI, \u201cV\u00dcCUDUNUZUN D\u0130N\u00c7 KALMASI \u0130\u00c7\u0130N SAHURA KADAR \u0130\u00c7\u0130LEN SU M\u0130KTARI \u00c7OK \u00d6NEML\u0130D\u0130R. ALMANIZ GEREKEN SU M\u0130KTARINI UYANIK OLDU\u011eUNUZ S\u00dcRE BOYUNCA ALMANIZ GEREK\u0130R. AKS\u0130 TAKD\u0130RDE ERKEN SAATLERDE YORGUNLUK VE HALS\u0130ZL\u0130K SORUNU \u0130LE KAR\u015eILA\u015eIRSINIZ\u201d DED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":154883,"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":[4404,34963,914,17751],"class_list":["post-154882","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-su","tag-sahurda","tag-uyarisi","tag-uzmanlardan"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/uzmanlardan-sahurda-su-uyarisi_d884317.jpg?fit=1000%2C666","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-Ei6","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/154882","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=154882"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/154882\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/154883"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=154882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=154882"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=154882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}