Liv Hastanesi Beslenme ve Diyet Uzman\u0131 Deniz \u00d6zdemir, 17 saatlik orucun ard\u0131ndan bayramda metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in sabah, \u00f6\u011fle ve ak\u015fam beslenme d\u00fczenine ge\u00e7ilmesi ve m\u00fcmk\u00fcn oldu\u011funca d\u00fc\u015f\u00fck porsiyonlarda yemek gerekti\u011fini s\u00f6yledi.<\/p>\n
Ramazan ay\u0131n\u0131n bitmesine say\u0131l\u0131 g\u00fcnler kala bayramda yenilecek tatl\u0131lar haz\u0131rlanmaya ba\u015fland\u0131. Uzmanlar ise Ramazan ay\u0131ndaki 17 saatlik a\u00e7l\u0131k s\u00fcrecinin ard\u0131ndan rutin beslenme d\u00fczenine ge\u00e7ecek olan vatanda\u015flar\u0131 uyar\u0131yor. Beslenme ve Diyet Uzman\u0131 Deniz \u00d6zdemir, iki \u00f6\u011f\u00fcn beslenme sisteminden \u00e7\u0131k\u0131ld\u0131\u011f\u0131nda metabolizman\u0131n daha yava\u015f \u00e7al\u0131\u015faca\u011f\u0131n\u0131 belirterek, metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in bayramda sabah, \u00f6\u011fle ve ak\u015fam beslenme d\u00fczenine ge\u00e7ilmesi gerekti\u011fini kaydetti. Bayram sabah\u0131na mutlaka kahvalt\u0131yla ba\u015flamak gerekti\u011fini vurgulayan \u00d6zdemir, bunun b\u00fct\u00fcn besin gruplar\u0131n\u0131n yer ald\u0131\u011f\u0131 bir kahvalt\u0131 d\u00fczeni olmas\u0131 gerekti\u011fini s\u00f6yleyerek, \u201cKahvalt\u0131m\u0131zda protein grubu yani yumurta, peynir ile tah\u0131l grubu olarak da bir iki dilim tam bu\u011fday ya da \u00e7avdar gibi lifli ekmekler ve m\u00fcmk\u00fcn olduk\u00e7a ye\u015fillik t\u00fcketmeliyiz. \u00d6zellikle lif kalitesini artt\u0131rmak i\u00e7in domates, salatal\u0131k ve ye\u015filliklerin oldu\u011fu bir kahvalt\u0131 d\u00fczeni istiyoruz\u201d diye konu\u015ftu.<\/p>\n
Ramazan boyunca en \u00e7ok kar\u015f\u0131la\u015f\u0131lan sorunun kab\u0131zl\u0131k oldu\u011funu ifade eden \u00d6zdemir, \u00f6\u011f\u00fcnlere protein kaynaklar\u0131n\u0131 eklememiz gerekti\u011fini belirterek, \u201c\u00d6\u011f\u00fcnlerde et, tavuk ve bal\u0131k olacak ama onunki kadar zeytinya\u011fl\u0131lara da \u00f6zen g\u00f6stermemiz ve \u00f6\u011f\u00fcnlerin yan\u0131na yine ye\u015fillik ilave etmemiz \u00e7ok \u00f6nemli\u201d \u015feklinde konu\u015ftu.<\/p>\n
Ak\u015fam ziyaretlerinde \u00e7ok yenilecek d\u00fc\u015f\u00fcncesiyle g\u00fcnd\u00fcz \u00f6\u011f\u00fcn atland\u0131\u011f\u0131n\u0131 s\u00f6yleyen \u00d6zdemir, mutlaka kahvalt\u0131 yap\u0131lmas\u0131 gerekti\u011fini ve ara \u00f6\u011f\u00fcnlere de dikkat edilmesi gerekti\u011finin alt\u0131n\u0131 \u00e7izdi.<\/p>\n
\u201cK\u0131zartma ve kavurmadan uzak durmaya \u00e7al\u0131\u015faca\u011f\u0131z\u201d<\/p>\n
\u00d6zdemir, \u00f6\u011f\u00fcnden yakla\u015f\u0131k 2 bu\u00e7uk saat sonras\u0131nda lif oran\u0131 y\u00fcksek armut, ayva gibi kabuklu meyvelerin t\u00fcketilebilece\u011fini s\u00f6yleyerek, \u201cYan\u0131na bir bardak s\u00fct gibi probiyotik i\u00e7eri\u011fe sahip, ba\u011f\u0131rsak hareketimizi h\u0131zland\u0131racak kaynaklar\u0131 ilave etmeliyiz. Ayn\u0131 \u015fekilde ak\u015fam yeme\u011finde de m\u00fcmk\u00fcn olduk\u00e7a sebze yemeklerini de tercih etmeye \u00f6zen g\u00f6stermeliyiz. K\u0131zartma ve kavurma gibi \u00e7ok ya\u011fl\u0131 besinlerden uzak durmaya \u00e7al\u0131\u015faca\u011f\u0131z. Yine daha \u00e7ok \u0131zgara, ha\u015flanm\u0131\u015f yemekler ya da f\u0131r\u0131nda haz\u0131rlanm\u0131\u015f yemekleri tercih etmeye \u00e7al\u0131\u015faca\u011f\u0131z\u201d ifadelerini kulland\u0131.<\/p>\n
S\u00fctl\u00fc tatl\u0131lar tercih edilmeli<\/p>\n
Tatl\u0131 t\u00fcketiminin \u00e7ok yo\u011fun oldu\u011fu bayram g\u00fcnlerinde s\u00fctl\u00fc tatl\u0131lar tercih edilmesini \u00f6neren \u00d6zdemir, bunun d\u0131\u015f\u0131nda t\u00fcketilen tatl\u0131larda da porsiyonun k\u00fc\u00e7\u00fclt\u00fclmesi gerekti\u011fini belirtti. Bununla birlikte g\u00fcnl\u00fck rutine mutlaka fiziksel aktivite eklenmesi gerekti\u011fini vurgulayan \u00d6zdemir, \u201cMisafirliklerin yo\u011fun olaca\u011f\u0131 bu s\u00fcre\u00e7te \u2018ben d\u0131\u015far\u0131ya \u00e7\u0131kamam, buna zaman ay\u0131ramam\u2019 diyenler i\u00e7in en basiti misafirli\u011fe giderken bile arabam\u0131z\u0131 uzakta tutmak ya da daha yak\u0131n mesafelerde y\u00fcr\u00fcyerek gitmeyi tercih etmek Bu bile fiziksel aktiviteyi en az\u0131ndan artt\u0131rmak i\u00e7in yard\u0131mc\u0131 olacakt\u0131r\u201d dedi.<\/p>\n
Porsiyonlar\u0131n ki\u015fiden ki\u015fiye de\u011fi\u015fti\u011fini ifade eden \u00d6zdemir, m\u00fcmk\u00fcn olduk\u00e7a d\u00fc\u015f\u00fck porsiyonlarda yemek gerekti\u011fini belirterek, \u201cOrtalama 60 ile 90 gram k\u0131rm\u0131z\u0131 et, yeme\u011fin yan\u0131nda pilav veya makarna yenecekse belki birka\u00e7 ka\u015f\u0131k ekleyebiliriz. Yeme\u011fimizi tatl\u0131ya da yer b\u0131rakacak \u015fekilde ayarlamam\u0131z gerekiyor\u201d diye konu\u015ftu.<\/p>\n
G\u00fcnde 8 bardak su<\/p>\n
Asitli i\u00e7ecekleri \u00f6nermediklerini vurgulayan \u00d6zdemir, s\u0131v\u0131 al\u0131m\u0131n\u0131 kilogram ba\u015f\u0131na 30 mililitre olarak hesaplad\u0131klar\u0131n\u0131 belirterek, \u201cEn az\u0131ndan 8 ile 10 bardak su hedefiyle ba\u015flayaca\u011f\u0131z. \u00d6\u011f\u00fcnden yar\u0131m saat \u00f6nce ve yar\u0131m saat sonra olacak \u015fekilde mutlaka bu hedefi tutturmaya \u00e7al\u0131\u015faca\u011f\u0131z\u201d \u015feklinde konu\u015ftu.<\/p>\n","protected":false},"excerpt":{"rendered":"
L\u0130V HASTANES\u0130 BESLENME VE D\u0130YET UZMANI DEN\u0130Z \u00d6ZDEM\u0130R, 17 SAATL\u0130K ORUCUN ARDINDAN BAYRAMDA YEME VE \u0130\u00c7MEDE D\u0130KKAT ED\u0130LMES\u0130 GEREKEN KONULAR HAKKINDA \u00d6NEML\u0130 UYARILARDA BULUNDU.<\/p>\n","protected":false},"author":1,"featured_media":163752,"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":[33880,4232,619,38790,24329],"class_list":["post-163751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-bayramda","tag-beslenme","tag-dogru","tag-tavsiyeleri","tag-uzmanindan"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/uzmanindan-bayramda-dogru-beslenme-tavsiyeleri_0a4780f.jpg?fit=1000%2C750","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-GB9","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/163751","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=163751"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/163751\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/163752"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=163751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=163751"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=163751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}