Beslenme ve Diyetisyen Uzman\u0131 Hilal Mutlu, iftarla sahur aras\u0131nda 2-2,5 litre su i\u00e7ilmesi ve \u00e7ay, kahvenin \u00e7ok t\u00fcketilmemesi gerekti\u011fini s\u00f6yledi.<\/p>\n
B\u00fcy\u00fck Anadolu Hastaneleri Beslenme ve Diyetisyen Uzman\u0131 Hilal Mutlu, oru\u00e7 tutanlar\u0131n rahat bir g\u00fcn ge\u00e7irmesi i\u00e7in \u00f6nerilerde bulundu.<\/p>\n
\u201cRamazan da olsa besin ihtiyac\u0131 ayn\u0131d\u0131r\u201d<\/p>\n
Yakla\u015f\u0131k 17 saat a\u00e7 kalan v\u00fccudun iftarda hem fiziksel hem de ruhsal a\u00e7l\u0131\u011f\u0131n\u0131 gidermek istedi\u011fini belirten Mutlu, \u201cNormal zamanda v\u00fccudumuzun ne kadar besine ihtiyac\u0131 varsa Ramazan\u2019da da bu miktar ayn\u0131d\u0131r. Beslenme ipu\u00e7lar\u0131 olarak orucu 1 su barda\u011f\u0131 \u0131l\u0131k suyla a\u00e7\u0131p, 1 veya 2 adet hurma yenilebilir. Ard\u0131ndan \u00e7orba i\u00e7ilip 10-15 dakika dinlenilmelidir. \u00c7orba olarak yo\u011furtlu ve so\u011fuk \u00e7orbalar hem yaz g\u00fcnlerinin s\u0131ca\u011f\u0131ndan kurtulmak hem de g\u00fcn i\u00e7inde a\u00e7 kalan v\u00fccudun ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in t\u00fcketilebilir. Daha sonra ana yeme\u011fe ge\u00e7ilip yan\u0131nda mutlaka az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri (yo\u011furt, cac\u0131k, ayran gibi) ve ya\u011fs\u0131z, bol ye\u015fillikli salata olmal\u0131d\u0131r. Komposto \u015fekersiz t\u00fcketilmelidir. Ana yemeklerde k\u0131zartmalar, a\u011f\u0131r, ya\u011fl\u0131 yiyecekler tercih edilmemeli, \u0131zgara, ha\u015flama, bu\u011fulama \u015feklinde pi\u015firilmi\u015f sebze a\u011f\u0131rl\u0131kl\u0131 yemekler tercih edilmelidir. Ramazan\u2019\u0131n simgelerinden olan pide ise orta boy pidenin sekizde birinin 1 dilim ekme\u011fe tekab\u00fcl etti\u011fi unutulmamal\u0131, haftada iki g\u00fcn pide tercih edip kalan g\u00fcnlerde tam tah\u0131ll\u0131 ekmekler tercih edilmelidir. \u00c7\u00fcnk\u00fc oru\u00e7la birlikte de\u011fi\u015fen beslenmemiz kab\u0131zl\u0131\u011fa sebep olmaktad\u0131r. \u0130ftardan 30-45 dakika sonra orta tempoda y\u00fcr\u00fcy\u00fc\u015f yap\u0131lmal\u0131 ve yava\u015flayan metabolizma harekete ge\u00e7irilmelidir\u201d dedi.<\/p>\n
\u201cSuyun \u00f6nemini unutmay\u0131n\u201d<\/p>\n
\u0130ftarla sahur aras\u0131nda 2-2,5 litre su i\u00e7ilmeli ve \u00e7ay, kahvenin \u00e7ok t\u00fcketilmemesi gerekti\u011fini aktaran Mutlu, \u201c\u00c7ay, kahve suyun yerini tutmad\u0131\u011f\u0131 gibi idrarla su at\u0131m\u0131na da sebep olur. \u0130ftar ve sahurun haricinde 2 ara \u00f6\u011f\u00fcn yap\u0131lmal\u0131d\u0131r. Ara \u00f6\u011f\u00fcnlerde meyve, yo\u011furt, s\u00fct en iyi se\u00e7eneklerdir. 1 su barda\u011f\u0131 maden sulu ayran da g\u00fcn i\u00e7erisinde terle kaybedilen mineralleri geri almak i\u00e7in g\u00fczel bir alternatiftir. \u015eerbetli, hamur i\u015fi tatl\u0131lar\u0131n yerine haftan\u0131n 1-2 g\u00fcn\u00fc az \u015fekerle haz\u0131rlanm\u0131\u015f s\u00fctl\u00fc, meyveli tatl\u0131lar veya 2-3 top dondurma t\u00fcketilebilir. Sahurda ise protein a\u011f\u0131rl\u0131kl\u0131 kahvalt\u0131l\u0131klar sizi g\u00fcn boyu din\u00e7 tutar. Yumurta, az ya\u011fl\u0131 peynir, ye\u015fillikler, tam tah\u0131ll\u0131 ekmekler, ceviz sahurun en iyi se\u00e7enekleridir. Pratik bir \u00f6\u011f\u00fcn tercih etmek isteyenler ise az ya\u011fl\u0131 s\u00fct, yulaf ezmesi ve taze meyvelerle haz\u0131rlanm\u0131\u015f bir kahvalt\u0131 \u00f6nerilebilir. Sonu\u00e7 olarak \u00e7ok hareket, \u00e7ok su ve dengeli-d\u00fczenli beslenme\u201d diye konu\u015ftu.<\/p>\n","protected":false},"excerpt":{"rendered":"
BESLENME VE D\u0130YET\u0130SYEN UZMANI H\u0130LAL MUTLU, \u0130FTARLA SAHUR ARASINDA 2-2,5 L\u0130TRE SU \u0130\u00c7\u0130LMES\u0130 VE \u00c7AY, KAHVEN\u0130N \u00c7OK T\u00dcKET\u0130LMEMES\u0130 GEREKT\u0130\u011e\u0130N\u0130 S\u00d6YLED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":159233,"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":[34535,37173,1880,1801,1882,21710,44,2526,4828],"class_list":["post-159232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-sahur","tag-iftarla","tag-1880","tag-1801","tag-arasinda","tag-diyetisyen","tag-icin","tag-litre","tag-mutlu"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/diyetisyen-mutlu-iftarla-sahur-arasinda-25-litre-su-icin_d7fbadf.jpg?fit=667%2C1000","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-Fqg","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/159232","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=159232"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/159232\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/159233"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=159232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=159232"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=159232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}