Ege \u00dcniversitesi Spor Bilimleri Fak\u00fcltesi \u00d6\u011fretim G\u00f6revlisi Uzm. Dr. Onur Oral, oru\u00e7 tutarken diyet yapman\u0131n sa\u011fl\u0131\u011f\u0131 tehdit etti\u011fini belirterek, “Oru\u00e7 ile diyeti birlikte y\u00fcr\u00fctmek metabolizmay\u0131 y\u0131pratmaktad\u0131r. T\u00fcrkiye\u2019de 16 saatlik bir oru\u00e7 tutma s\u00fcresi var. Ko\u015fullar bu \u015fekilde oldu\u011fu i\u00e7in diyet yapman\u0131n getirdi\u011fi uygulamalar m\u00fcmk\u00fcn de\u011fildir ve metabolik y\u0131k\u0131m\u0131 ortaya \u00e7\u0131kart\u0131r” dedi.<\/p>\n
Ege \u00dcniversitesi Spor Bilimleri Fak\u00fcltesi \u00d6\u011fretim G\u00f6revlisi Uzm. Dr. Onur Oral, Ramazan ay\u0131nda oru\u00e7 tutarken sa\u011fl\u0131kl\u0131 beslenme yollar\u0131 ve spor al\u0131\u015fkanl\u0131klar\u0131 ile ilgili tavsiyelerde bulundu. Oru\u00e7 tutarken sa\u011fl\u0131kl\u0131 ve formda kalmak i\u00e7in Ramazan ay\u0131nda yap\u0131lmas\u0131 ve ka\u00e7\u0131n\u0131lmas\u0131 gerekenleri anlatan Uzm. Dr. Oral, su t\u00fcketiminin \u00f6nemine de\u011findi.<\/p>\n
Uzm. Dr. Oral, \u201cRamazan ay\u0131, yaz aylar\u0131na denk geldi\u011fi i\u00e7in metabolizmada \u0131s\u0131ya ve g\u00fcnl\u00fck aktiviteye ba\u011fl\u0131 olarak ciddi su kayb\u0131na neden olmaktad\u0131r. Bu nedenle \u00e7ok tuzlu g\u0131dalardan uzak durulmal\u0131d\u0131r. \u00c7\u00fcnk\u00fc bu g\u0131dalar su ihtiyac\u0131n\u0131 art\u0131rmaktad\u0131r. G\u00fcn i\u00e7inde ter ile kaybedilen tuzun g\u0131dalar\u0131n kendi tuzu ile geri al\u0131nmas\u0131, metabolizma i\u00e7in yeterli olacakt\u0131r. Oru\u00e7 esnas\u0131nda mide ve ba\u011f\u0131rsak sistemi a\u011f\u0131rla\u015ft\u0131\u011f\u0131ndan dolay\u0131; bu sisteme ya\u011fl\u0131, baharatl\u0131 ve sindirimi h\u0131zl\u0131 olan besinlerin birdenbire al\u0131nmas\u0131 sa\u011fl\u0131ks\u0131zd\u0131r. Olabildi\u011fince sulu g\u0131dalar, sebze ve meyve t\u00fcketilmelidir. Yani, su do\u011fadan bitkilerle al\u0131nmal\u0131d\u0131r. Ispanak gibi sulu sebzelerin ve karbonhidrat bar\u0131nd\u0131ran makarna gibi g\u0131dalar\u0131n t\u00fcketilmesi avantajl\u0131d\u0131r. A\u015f\u0131r\u0131 \u015fekerli g\u0131dalardan uzak durulmal\u0131d\u0131r \u00e7\u00fcnk\u00fc bu g\u0131dalar, ins\u00fclin sal\u0131n\u0131m\u0131n\u0131 y\u00fckselterek metabolik olarak b\u00fcnyeyi zorlamaya neden olabilir. Su t\u00fcketimini art\u0131rmak \u00e7ok \u00f6nemlidir. B\u00f6ylece oru\u00e7 daha sa\u011fl\u0131kl\u0131 ve daha dayan\u0131kl\u0131 bir dengeye oturacakt\u0131r\u201d diye konu\u015ftu.<\/p>\n
“Metobolik y\u0131k\u0131m ortaya \u00e7\u0131kacakt\u0131r”<\/p>\n
Ramazan ay\u0131nda diyet uygulamalar\u0131n\u0131n sa\u011fl\u0131\u011f\u0131 tehdit etti\u011fini s\u00f6yleyen Uzm. Dr. Oral, \u201cRamazan ay\u0131nda diyete y\u00f6nelik program uygulanmaya \u00e7al\u0131\u015f\u0131l\u0131yor fakat bu \u00e7aba kilo al\u0131m\u0131 ile sonu\u00e7lan\u0131yor. Oru\u00e7 ile diyeti birlikte y\u00fcr\u00fctmek metabolizmay\u0131 y\u0131pratmaktad\u0131r. Diyette esas olan su kullan\u0131m\u0131 ve dengeli g\u0131da t\u00fcketimidir. S\u0131k ve az beslenme programlar\u0131yla g\u00fcnde az az 4-5 \u00f6\u011f\u00fcn \u00f6neriyoruz. T\u00fcrkiye\u2019de 16 saatlik bir oru\u00e7 tutma s\u00fcresi var. Ko\u015fullar bu \u015fekilde oldu\u011fu i\u00e7in diyet yapman\u0131n getirdi\u011fi uygulamalar m\u00fcmk\u00fcn de\u011fildir. Sa\u011fl\u0131kl\u0131 bir diyet i\u00e7in su i\u00e7mek \u015fartt\u0131r. Ramazan ay\u0131nda ise iki \u00f6\u011f\u00fcn beslenme \u015fans\u0131 oldu\u011fu i\u00e7in bilimsel bir diyet uygulamas\u0131 ile orucu bulu\u015fturmak \u00e7ok zordur. Dolay\u0131s\u0131yla oru\u00e7 tutarken diyet yapmak sa\u011fl\u0131\u011f\u0131 tehdit etmektedir. Diyetten ziyade sa\u011fl\u0131kl\u0131 beslenme ve sa\u011fl\u0131kl\u0131 bir Ramazan ay\u0131 ge\u00e7irmek \u00f6nemlidir. Ramazan ay\u0131nda diyet yaparak kilo verenler hemen geri al\u0131yorlar fakat normal \u015fartlarda diyet ba\u015far\u0131l\u0131 ise arkas\u0131ndan kilo al\u0131nmamas\u0131 gerekir. Biz; diyet, egzersiz ve beslenmeyi e\u015f g\u00fcd\u00fcm i\u00e7inde tutuyoruz. Sa\u011fl\u0131kl\u0131 bir diyette de ayda 2 bu\u00e7uk kilo kayb\u0131n\u0131 ge\u00e7memek gerekir. Ayda be\u015f kilo verilen diyet ba\u015far\u0131s\u0131zd\u0131r \u00e7\u00fcnk\u00fc metabolik y\u0131k\u0131m\u0131 ortaya \u00e7\u0131kart\u0131r. Er ge\u00e7 bu diyet noktaland\u0131\u011f\u0131nda metabolizma o a\u00e7\u0131\u011f\u0131 kapamak i\u00e7in kaybetti\u011fi 3 kiloyu, 5 kilo olarak geri alacakt\u0131r\u201d diye konu\u015ftu.<\/p>\n
\u201cSpor haz\u0131ms\u0131zl\u0131k problemini ortadan kald\u0131r\u0131yor\u201d<\/p>\n
Ramazan ay\u0131nda sporun \u00f6nemli oldu\u011funu dile getiren Uzm. Dr. Oral, s\u00f6zlerini \u015f\u00f6yle s\u00fcrd\u00fcrd\u00fc:<\/p>\n
\u201cRamazan ay\u0131nda sporla beraber su kayb\u0131 y\u00fcksek olaca\u011f\u0131 i\u00e7in bu konuda sporun s\u0131kl\u0131\u011f\u0131n\u0131 ve \u015fiddetini azaltmak gerekir. Su kayb\u0131 minimalize edilmeli ve \u00f6zellikle kalori al\u0131nd\u0131\u011f\u0131 i\u00e7in, iftardan sonra ya da sabah sahur sonras\u0131 spor yapmak sa\u011fl\u0131kl\u0131 olacakt\u0131r. Ayn\u0131 zamanda spor yapmak, Ramazan ay\u0131nda ya\u015fanan genel bir \u015fik\u00e2yet olan haz\u0131ms\u0131zl\u0131k problemini de ortadan kald\u0131r\u0131r. \u00c7\u00fcnk\u00fc sindirim sistemi olumlu etkilenir ve ba\u011f\u0131rsak hareketleri spor sayesinde artar. Spor, al\u0131nan g\u0131dalar\u0131n iyi sindirimini ve de\u011ferlendirilmesi sa\u011flarken haz\u0131ms\u0131zl\u0131k diye adland\u0131r\u0131lan sindirim problemini ortadan kald\u0131r\u0131r. Burada \u00f6nemli olan \u015fey, aktivitelerin d\u00fczenli yap\u0131lmas\u0131d\u0131r. Spor, bizi biz eden t\u00fcm aktivitelerdir.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
EGE \u00dcN\u0130VERS\u0130TES\u0130 SPOR B\u0130L\u0130MLER\u0130 FAK\u00dcLTES\u0130 \u00d6\u011eRET\u0130M G\u00d6REVL\u0130S\u0130 UZM. DR. ONUR ORAL, RAMAZAN AYINDA ORU\u00c7 TUTARKEN SA\u011eLIKLI BESLENME YOLLARI VE SPOR ALI\u015eKANLIKLARI \u0130LE \u0130LG\u0130L\u0130 TAVS\u0130YELERDE BULUNDU.<\/p>\n","protected":false},"author":1,"featured_media":156876,"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":[20698,523,9653,580,8054,36346,1483],"class_list":["post-156875","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-diyet","tag-ediyor","tag-oruc","tag-sagligi","tag-tehdit","tag-tutarken","tag-yapmak"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/oruc-tutarken-diyet-yapmak-sagligi-tehdit-ediyor_3d99628.jpg?fit=1000%2C904","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-EOf","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/156875","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=156875"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/156875\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/156876"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=156875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=156875"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=156875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}