{"id":23332,"date":"2024-03-20T12:01:53","date_gmt":"2024-03-20T09:01:53","guid":{"rendered":"https:\/\/marmarayerelhizmet.com\/?p=23332"},"modified":"2024-03-20T12:01:53","modified_gmt":"2024-03-20T09:01:53","slug":"2-3-litre-su-tuketilmeli","status":"publish","type":"post","link":"https:\/\/marmarayerelhizmet.com\/index.php\/2024\/03\/20\/2-3-litre-su-tuketilmeli\/","title":{"rendered":"2-3 Litre Su T\u00fcketilmeli"},"content":{"rendered":"

Diyetisyen Cemre Kamal\u0131, Ramazan’da s\u0131v\u0131 deste\u011fini \u00e7ok \u00f6nemli oldu\u011funu s\u00f6yleyerek, “\u0130ftar saatinden sahura kadar g\u00fcn i\u00e7inde alman\u0131z gereken 2-3 litre suyu almal\u0131s\u0131n\u0131z. Di\u00fcretik etki g\u00f6stererek v\u00fccuttan su at\u0131m\u0131n\u0131 kolayla\u015ft\u0131ran \u00e7ay ve kahveyi ramazan aylar\u0131nda a\u015f\u0131r\u0131 t\u00fcketmemelisiniz” dedi.
\n<\/span><\/strong>
\nRamazan ay\u0131nda uzun saatler a\u00e7 kal\u0131nd\u0131\u011f\u0131ndan dolay\u0131 beslenme d\u00fczenin olduk\u00e7a de\u011fi\u015fti\u011fi bu d\u00f6nemde dengeli beslenmenin \u00e7ok daha b\u00fcy\u00fck \u00f6nem ta\u015f\u0131makta oldu\u011funu s\u00f6yledi.<\/span>
\nCemre Kamal\u0131, Ramazan ay\u0131nda sahur ve iftar sofralar\u0131 dengeli ve sa\u011fl\u0131kl\u0131 bir \u015fekilde kuruldu\u011funda oru\u00e7 tutman\u0131n sa\u011fl\u0131kl\u0131 ve v\u00fccudumuzu dinlendiren bir ibadet oldu\u011funun bilimsel \u00e7al\u0131\u015fmalarla da kan\u0131tland\u0131\u011f\u0131n\u0131 s\u00f6yledi. Kamal\u0131, “Bu d\u00f6nemde sa\u011fl\u0131kl\u0131 beslenmenin p\u00fcf noktalar\u0131 ile dengeli ve sa\u011fl\u0131kl\u0131 sahur-iftar men\u00fclerinin nas\u0131l haz\u0131rland\u0131\u011f\u0131n\u0131 \u00f6\u011frenerek bilin\u00e7li ve dengeli bir \u015fekilde bu g\u00fczel ramazan ay\u0131n\u0131 tamamlayabilirsiniz. Ek olarak bu uygulamalar sayesinde genelde kilo al\u0131nan bu s\u00fcreci kilo almadan ge\u00e7irebilir hatta dengeli, \u00e7e\u015fitli ve yeterli beslenerek kilo verebilirsiniz. Ramazan aylar\u0131nda 16-17 saat a\u00e7 ve susuz kalan v\u00fccudumuz iftar saatinde birdenbire ihtiya\u00e7 duydu\u011fu besinlere kavu\u015fmaktad\u0131r fakat bu d\u00f6nemde yava\u015flayan metabolizma ve saatlerce bo\u015f kalan mideye bir anda \u00e7ok y\u00fcklenmek do\u011fru de\u011fildir. Bu gibi durumlarda haz\u0131ms\u0131zl\u0131k gibi sa\u011fl\u0131k problemleriyle kar\u015f\u0131la\u015fabiliriz” dedi.<\/span><\/p>\n

“Sahur atlanmamal\u0131, sahur yap\u0131lmazsa e\u011fer ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z d\u00fc\u015febilir”<\/span><\/strong>
\nKamal\u0131 a\u00e7\u0131klamas\u0131n\u0131n devam\u0131nda, “Ramazanda \u00f6\u011f\u00fcnlerinizi sahur, iftar ve ara \u00f6\u011f\u00fcn \u015feklinde d\u00fczenleyebilirsiniz. Sahura kalkmay\u0131 al\u0131\u015fkanl\u0131k haline getirmek bu d\u00f6nemde yap\u0131lacak en do\u011fru davran\u0131\u015flardan biridir. Sahuru bir al\u0131\u015fkanl\u0131k haline getirmek hem a\u00e7l\u0131k s\u00fcrenizi azaltacakt\u0131r hem de metabolizma h\u0131z\u0131n\u0131z\u0131 korumu\u015f olacaks\u0131n\u0131z. Bu nedenle sahur atlanmamal\u0131, sahur yap\u0131lmazsa e\u011fer ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z d\u00fc\u015febilir. Oru\u00e7 tutulan saatlerde ba\u015f a\u011fr\u0131s\u0131, halsizlik, haz\u0131ms\u0131zl\u0131k ve sindirim sistemi bozukluklar\u0131 ortaya \u00e7\u0131kmaktad\u0131r. Dengeli, yeterli ve sa\u011fl\u0131kl\u0131 bir diyet uygulanmas\u0131 gerekmektedir. Bunun yan\u0131 s\u0131ra v\u00fccudun s\u0131v\u0131 ve elektrolit dengesinin korunmas\u0131 \u00f6nem ta\u015f\u0131maktad\u0131r. Bu nedenle iftardan sonra mutlaka maden suyu i\u00e7ilmesi gerekmektedir” dedi.<\/span><\/p>\n

“Sahurda muhakkak yumurta t\u00fcketin”<\/span><\/strong>
\nDiyetisyen Cemre Kamal\u0131, sahurda neler yenilmesi gerekti\u011fini hakk\u0131nda bilgi vererek, “Sahanda yumurta (ha\u015flanm\u0131\u015f da olabilir ), 1-2 dilim peynir (\u00f6zellikle tuzsuz\/az tuzlu olmas\u0131na dikkat edin), ceviz ve badem, hurma, domates, salatal\u0131k, roka, 1-2 dilim tam tah\u0131ll\u0131 ekmek, 1 bardak s\u00fct veya ayran olabilir. Bunun yan\u0131nda 1 adet ha\u015flanm\u0131\u015f yumurta, 1 ka\u015f\u0131k labne peynir, s\u00f6\u011f\u00fc\u015f sebzeler, 1 elma, tar\u00e7\u0131n, 1 dilim tam bu\u011fday ekmek, 2 t\u00fcm ceviz i\u00e7i olabilir. Alternatif olarak 2 yumurta ile \u00e7\u0131lb\u0131r (\u00fczerine 3 ka\u015f\u0131k yo\u011furt ile servis edin), 1-2 dilim tam bu\u011fday ekmek, s\u00f6\u011f\u00fc\u015f sebzeler, 2 adet kuru kay\u0131s\u0131 veya 1 tam bu\u011fdayl\u0131 lava\u015f aras\u0131na 1 \u00e7\u0131rp\u0131lm\u0131\u015f yumurta+ \u00e7eyrek avokado+ kapya biber ile d\u00fcr\u00fcm+ 1 bardak s\u00fct veya ayran olabilir” dedi.<\/span><\/p>\n

“Her g\u00fcn pide t\u00fcketmek yerine \u00e7avdar, kepekli, tam tah\u0131ll\u0131 ekmekler tercih edilebilir”<\/span><\/strong>
\nDiyetisyen Cemre Kamal\u0131 iftarda neler yenilmesi gerekti\u011fi hakk\u0131nda bilgi vererek, “\u0130ftarda oru\u00e7 a\u00e7\u0131l\u0131rken mideyi yormamak i\u00e7in \u00f6ncelikle zeytin, hurma, \u00e7orba veya ekmekle a\u00e7mak uygundur. A\u00e7t\u0131ktan 10-15 dakika sonra ana yeme\u011fin yan\u0131nda ayran veya yo\u011furt t\u00fcketimi mideye iyi gelmektedir. Baz\u0131 kaynaklar orucun su ile a\u00e7\u0131lmas\u0131n\u0131 uygun g\u00f6rm\u00fc\u015ft\u00fcr. Oru\u00e7 bir kahve fincan\u0131 kadar su ile a\u00e7\u0131ld\u0131ktan sonra yemek t\u00fcketilirken tekrar birka\u00e7 yudum su al\u0131nmal\u0131d\u0131r. B\u00f6ylelikle su ihtiyac\u0131n\u0131n bir k\u0131sm\u0131 kar\u015f\u0131lan\u0131rken yeme s\u00fcresini uzatarak tokluk hissinin olu\u015fmas\u0131 sa\u011flanm\u0131\u015f olur. \u0130ftar yemeklerinde uzun s\u00fcre a\u00e7l\u0131ktan sonra v\u00fccudun gerekli besinleri almas\u0131 gerekmektedir. Sindirimi zor besinler yenmeye ba\u015flamadan \u00f6nce \u00e7orba ve tam tah\u0131ll\u0131 ekmek t\u00fcketilebilir. Baharatl\u0131 besinler t\u00fcketimi, mide asit salg\u0131s\u0131n\u0131 uyard\u0131\u011f\u0131 i\u00e7in rahats\u0131zl\u0131k verece\u011finden s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r. \u0130ftar yemekleri k\u0131zartma ve ya\u011fl\u0131 pi\u015firme teknikleri yerine ha\u015flama, \u0131zgara pi\u015firme y\u00f6ntemleri ile pi\u015firilmesi \u00f6nerilmektedir. Ramazan ay\u0131 boyunca s\u0131v\u0131 ve mineral kayb\u0131n\u0131n y\u00fcksek olmas\u0131 nedeniyle iftarda s\u0131v\u0131 al\u0131m\u0131 \u00f6nem ta\u015f\u0131maktad\u0131r. Bu nedenle \u00e7orba, ayran, taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131, sebze sular\u0131 ve bol su t\u00fcketimi \u00f6nerilmektedir. Ramazan sofralar\u0131nda mutlaka bulunan pideler ise \u00e7abuk ac\u0131kmaya neden olmaktad\u0131r. Porsiyon kontrol\u00fcn\u00fcn \u00f6nemi dikkate al\u0131nmal\u0131d\u0131r. Pidenin sekizde biri bir dilim ekmek yerine ge\u00e7ti\u011fi unutulmamal\u0131d\u0131r. Her g\u00fcn pide t\u00fcketmek yerine \u00e7avdar, kepekli, tam tah\u0131ll\u0131 ekmekler tercih edilebilir. Suya bal ve limon ekleyerek bir \u00e7ay yap\u0131n. Bal ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r, limon ise sindirim sisteminize uyaracakt\u0131r. \u0130ftar sonras\u0131 tercih edilebilir” ifadelerine yer verdi.<\/span><\/p>\n

“\u0130ftar saatinden sahura kadar g\u00fcn i\u00e7inde alman\u0131z gereken 2-3 litre suyu almal\u0131s\u0131n\u0131z”<\/span><\/strong>
\nKamal\u0131 son olarak Ramazan’da olu\u015fan tatl\u0131 iste\u011fini nas\u0131l \u00f6nlenece\u011fi hakk\u0131nda bilgi vererek s\u00f6zlerine \u015f\u00f6yle son verdi:<\/span>
\n“Ramazanda kan \u015fekeri d\u00fc\u015ft\u00fc\u011f\u00fc i\u00e7in tatl\u0131 iste\u011fi meydana gelebilir. Protein a\u011f\u0131rl\u0131kl\u0131 beslenmek bu iste\u011fi azaltacakt\u0131r. Tatl\u0131 se\u00e7iminizi iftardan hemen sonra yapmak yerine birka\u00e7 saat sonra ara \u00f6\u011f\u00fcnde tercih etmek ve a\u011f\u0131r \u015ferbetli tatl\u0131lar yerine hafif meyveli s\u00fctl\u00fc tatl\u0131lar t\u00fcketmek bu s\u00fcre\u00e7te daha sa\u011fl\u0131kl\u0131 olacakt\u0131r. Oru\u00e7 tutulan bir g\u00fcnde spor ne zaman yap\u0131lmal\u0131d\u0131r. Ramazanda iftardan 1, 1.5 saat sonra yap\u0131lmal\u0131d\u0131r. Yap\u0131lan bu spor sindirimi de kolayla\u015ft\u0131racakt\u0131r. S\u0131v\u0131 deste\u011fi \u00e7ok \u00f6nemli. \u0130ftar saatinden sahura kadar g\u00fcn i\u00e7inde alman\u0131z gereken 2-3 litre suyu almal\u0131s\u0131n\u0131z. Di\u00fcretik etki g\u00f6stererek v\u00fccuttan su at\u0131m\u0131n\u0131 kolayla\u015ft\u0131ran \u00e7ay ve kahveyi ramazan aylar\u0131nda a\u015f\u0131r\u0131 t\u00fcketmemelisiniz.”<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Diyetisyen Cemre Kamal\u0131, Ramazan’da s\u0131v\u0131 deste\u011fini \u00e7ok \u00f6nemli oldu\u011funu s\u00f6yleyerek, “\u0130ftar saatinden sahura kadar g\u00fcn i\u00e7inde alman\u0131z gereken 2-3 litre<\/p>\n","protected":false},"author":3,"featured_media":23333,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","footnotes":""},"categories":[1,5,7],"tags":[],"class_list":["post-23332","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","category-gundem","category-saglik"],"_links":{"self":[{"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/posts\/23332","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/comments?post=23332"}],"version-history":[{"count":0,"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/posts\/23332\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/media\/23333"}],"wp:attachment":[{"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/media?parent=23332"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/categories?post=23332"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marmarayerelhizmet.com\/index.php\/wp-json\/wp\/v2\/tags?post=23332"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}