Beslenme ve Diyet B\u00f6l\u00fcm\u00fc\u2019nden Dyt. Berna Ertu\u011f, “Bayram ziyaretleri s\u0131ras\u0131nda \u00e7ay ve kahve t\u00fcketimi de s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r. A\u015f\u0131r\u0131 miktarlarda oldu\u011funda \u00e7arp\u0131nt\u0131, kalp ritim bozukluklar\u0131, mide problemlerine sebep olabilmektedir. Bayram ziyaretlerinde ikramlar\u0131n porsiyonlar\u0131 m\u00fcmk\u00fcn oldu\u011funca k\u00fc\u00e7\u00fck olarak tercih edilmelidir. Tatl\u0131 t\u00fcketilecekse, hamurlu ve \u015ferbetli tatl\u0131lar yerine k\u00fc\u00e7\u00fck porsiyonlar halinde s\u00fctl\u00fc tatl\u0131lar t\u00fcketilmelidir. S\u0131cak havalara denk gelen bayram g\u00fcnlerinde 2,5-3 litre su t\u00fcketimi de \u00f6nem kazanmaktad\u0131r” dedi.<\/p>\n
Ramazan boyunca g\u00fcnl\u00fck \u00f6\u011f\u00fcn say\u0131s\u0131n\u0131n azalmas\u0131 ve beslenme d\u00fczenindeki de\u011fi\u015fiklikler sebebiyle ki\u015fi, bayramda psikolojik olarak daha fazla yeme e\u011filimine giriyor. Fakat Ramazan ay\u0131n\u0131n ard\u0131ndan a\u015f\u0131r\u0131 yemek, baz\u0131 problemleri ka\u00e7\u0131n\u0131lmaz hale getiriyor. Ayr\u0131ca Ramazan\u2019da kilo al\u0131nmas\u0131ndaki en \u00f6nemli etkenlerden biri yava\u015flayan metabolizma oluyor. Bu y\u00fczden bayram da dahil olmak \u00fczere az ve s\u0131k yiyerek \u00f6ncelikle metabolizman\u0131n h\u0131zland\u0131r\u0131lmas\u0131 gerekiyor. Memorial Antalya Hastanesi Beslenme ve Diyet B\u00f6l\u00fcm\u00fc\u2019nden Dyt. Berna Ertu\u011f, Ramazan ay\u0131 sonras\u0131nda nas\u0131l beslenilmesi gerekti\u011fi hakk\u0131nda bilgi verdi.<\/p>\n
“1 ayda al\u0131nan kilolar\u0131 3 g\u00fcnde vermeye \u00e7al\u0131\u015fmay\u0131n”<\/p>\n
Ramazan ay\u0131nda uzun s\u00fcreli a\u00e7l\u0131k nedeniyle metabolizma h\u0131z\u0131n\u0131n yava\u015flad\u0131\u011f\u0131n\u0131 ve buna ba\u011fl\u0131 olarak oru\u00e7 tutan ki\u015filerde h\u0131zl\u0131 kilo al\u0131m\u0131 oldu\u011funu ifade eden Ertu\u011f, “Ramazan ay\u0131 ge\u00e7tikten sonra, ki\u015filer bir ay gibi uzun d\u00f6nemde al\u0131nan bu kilolar\u0131, 3-5 g\u00fcn i\u00e7inde tek besin i\u00e7eren sa\u011fl\u0131ks\u0131z diyetlerle vermeye y\u00f6nelmektedir. Metabolizman\u0131n eski h\u0131z\u0131na ula\u015fmas\u0131 i\u00e7in dengeli beslenmek ve spor yapmak \u015fartt\u0131r. Ancak 3 ana \u00f6\u011f\u00fcne ek en az 2 ara \u00f6\u011f\u00fcnden olu\u015fan bir beslenme program\u0131 ve her g\u00fcn 1 saatlik tempolu y\u00fcr\u00fcy\u00fc\u015flerle metabolizma eski h\u0131z\u0131n\u0131za ula\u015ft\u0131r\u0131labilir. Ramazan ay\u0131nda azalan \u00f6\u011f\u00fcn say\u0131lar\u0131n\u0131 bayramdan sonra g\u00fcnl\u00fck beslenme program\u0131na ara \u00f6\u011f\u00fcnler ekleyerek art\u0131rmak, yava\u015flam\u0131\u015f olan metabolizma h\u0131z\u0131n\u0131n y\u00fckselmesini sa\u011flayacakt\u0131r. Ara \u00f6\u011f\u00fcnler; meyve, s\u00fct veya s\u00fct \u00fcr\u00fcnleri, tah\u0131ll\u0131 ekmek, peynir, diyet bisk\u00fcvisi gibi besinlerden olu\u015fmal\u0131d\u0131r. Ayr\u0131ca az su t\u00fcketimi de; yorgunluk, b\u00f6brek hastal\u0131klar\u0131, deride kuruma ve sindirim sistemi gibi rahats\u0131zl\u0131klara yol a\u00e7maktad\u0131r. Bu nedenle Ramazan ay\u0131ndan sonra da g\u00fcnl\u00fck su t\u00fcketiminin minimum 8-10 su barda\u011f\u0131, toplam s\u0131v\u0131 t\u00fcketiminin de 12-15 su barda\u011f\u0131 olmas\u0131na \u00f6zen g\u00f6sterilmelidir” diye belirtti.<\/p>\n
“Bayramda genel beslenme kurallar\u0131na dikkat edilmeli”<\/p>\n
Bayramda ve sonras\u0131nda a\u015f\u0131r\u0131 yemek ve tatl\u0131 t\u00fcketiminin kalp, b\u00f6brek, karaci\u011fer, \u015feker hastal\u0131\u011f\u0131 ve y\u00fcksek tansiyon rahats\u0131zl\u0131\u011f\u0131 olan ki\u015filerde sa\u011fl\u0131k sorunlar\u0131na neden olabilece\u011fini ifade eden Ertu\u011f, “Metabolizma h\u0131z\u0131n\u0131n yava\u015flamas\u0131, sindirim sistemi rahats\u0131zl\u0131klar\u0131 gibi \u015fikayetleri de meydana getirebilmektedir. Bunu \u00f6nlemek i\u00e7in genel beslenme kurallar\u0131na dikkat edilmelidir. \u00d6zellikle diyabet, tansiyon, kalp rahats\u0131zl\u0131\u011f\u0131, b\u00f6brek problemleri olanlar\u0131n ve diyet yapanlar\u0131n bayram s\u00fcresince diyetlerine dikkat etmeye devam etmeleri \u00e7ok \u00f6nemlidir” dedi.<\/p>\n
“Bayram ziyaretlerinde k\u00fc\u00e7\u00fck porsiyon tercih edilmeli”<\/p>\n
Ramazan Bayram\u0131\u2019nda g\u00fcne hafif bir kahvalt\u0131yla ba\u015flanmas\u0131 ve g\u00fcn boyu \u00f6\u011f\u00fcn atlanmamas\u0131 gerekti\u011finin alt\u0131n\u0131 \u00e7izen Ertu\u011f, ara \u00f6\u011f\u00fcnlere \u00f6zen g\u00f6sterilmeli ve ya\u011fs\u0131z s\u00fct, f\u0131nd\u0131k, badem gibi ya\u011fl\u0131 tohumlar ya da meyve\/kuru meyve yenilerek metabolizman\u0131n h\u0131zland\u0131r\u0131lmas\u0131 gerekti\u011fini s\u00f6yledi. Ertu\u011f, “Besinler iyi \u00e7i\u011fnenmeli, yava\u015f yava\u015f, azar azar ve s\u0131k yenilmelidir. Bayram boyunca tatl\u0131 ve \u00e7ikolata t\u00fcketimine dikkat edilmelidir. Bayram ziyaretleri s\u0131ras\u0131nda \u00e7ay ve kahve t\u00fcketimi de s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r. A\u015f\u0131r\u0131 miktarlarda oldu\u011funda \u00e7arp\u0131nt\u0131, kalp ritim bozukluklar\u0131, mide problemlerine sebep olabilmektedir. Bayram ziyaretlerinde ikramlar\u0131n porsiyonlar\u0131 m\u00fcmk\u00fcn oldu\u011funca k\u00fc\u00e7\u00fck olarak tercih edilmelidir. Tatl\u0131 t\u00fcketilecekse, hamurlu ve \u015ferbetli tatl\u0131lar yerine k\u00fc\u00e7\u00fck porsiyonlar halinde s\u00fctl\u00fc tatl\u0131lar t\u00fcketilmelidir. S\u0131cak havalara denk gelen bayram g\u00fcnlerinde 2,5-3 lt su t\u00fcketimi de \u00f6nem kazanmaktad\u0131r. Ak\u015fam yeme\u011finde \u00e7ok ya\u011fl\u0131 besinler tercih edilmemeli, porsiyon \u00f6l\u00e7\u00fcleri normal olmal\u0131 ve ak\u015fam yemekleri erken saatlerde yenmelidir. Bayramda al\u0131nan enerjiyle, harcanan enerji dengesini kurmak i\u00e7in en az\u0131ndan y\u00fcr\u00fcy\u00fc\u015f ve spor aktiviteleri i\u00e7in f\u0131rsat olu\u015fturulmal\u0131d\u0131r” ifadelerinde bulundu.<\/p>\n","protected":false},"excerpt":{"rendered":"
BESLENME VE D\u0130YET B\u00d6L\u00dcM\u00dc\u2019NDEN DYT. BERNA ERTU\u011e, “BAYRAM Z\u0130YARETLER\u0130 SIRASINDA \u00c7AY VE KAHVE T\u00dcKET\u0130M\u0130 DE SINIRLANDIRILMALIDIR. A\u015eIRI M\u0130KTARLARDA OLDU\u011eUNDA \u00c7ARPINTI, KALP R\u0130T\u0130M BOZUKLUKLARI, M\u0130DE PROBLEMLER\u0130NE SEBEP OLAB\u0130LMEKTED\u0130R. BAYRAM Z\u0130YARETLER\u0130NDE \u0130KRAMLARIN PORS\u0130YONLARI M\u00dcMK\u00dcN OLDU\u011eUNCA K\u00dc\u00c7\u00dcK OLARAK TERC\u0130H ED\u0130LMEL\u0130D\u0130R. TATLI T\u00dcKET\u0130LECEKSE, HAMURLU VE \u015eERBETL\u0130 TATLILAR YER\u0130NE K\u00dc\u00c7\u00dcK PORS\u0130YONLAR HAL\u0130NDE S\u00dcTL\u00dc TATLILAR T\u00dcKET\u0130LMEL\u0130D\u0130R. SICAK HAVALARA DENK GELEN BAYRAM G\u00dcNLER\u0130NDE 2,5-3 L\u0130TRE SU T\u00dcKET\u0130M\u0130 DE \u00d6NEM KAZANMAKTADIR” DED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":163802,"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":[4232,6193,44,4928,28330],"class_list":["post-163801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-beslenme","tag-bayrami","tag-icin","tag-onerisi","tag-ramazan"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/ramazan-bayrami-icin-10-beslenme-onerisi_32c0b13.jpg?fit=1000%2C713","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-GBX","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/163801","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=163801"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/163801\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/163802"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=163801"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=163801"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=163801"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}