Ramazan ay\u0131n\u0131n yakla\u015fmas\u0131yla birlikte sa\u011fl\u0131kl\u0131 beslenmenin temel ilkelerini hat\u0131rlatan Uzman Diyetisyen Tu\u011f\u00e7e Arabal\u0131, 1 kep\u00e7e \u00e7orba veya salata ile iftar\u0131 a\u00e7t\u0131ktan sonra 15 dakika ara vermenin faydal\u0131 oldu\u011funu, sahur \u00f6\u011f\u00fcn\u00fcn\u00fcn de atlanmamas\u0131 gerekti\u011fini s\u00f6yledi.
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Orucun kilo vermeye ve kan bas\u0131nc\u0131 ile kolesterol\u00fc d\u00fc\u015f\u00fcrmeye katk\u0131da bulunabilece\u011fini ancak iftar ve sahurda a\u015f\u0131r\u0131ya ka\u00e7man\u0131n kilo al\u0131m\u0131na neden olabilece\u011fini belirten Ac\u0131badem Bodrum Hastanesi\u2019nde Uzman Diyetisyen Tu\u011f\u00e7e Arabal\u0131, “\u0130ftar ve sahur aras\u0131nda bol su i\u00e7in. G\u00fcn i\u00e7inde kaybetti\u011finiz s\u0131v\u0131lar\u0131 geri kazanmak i\u00e7in en az 10 bardak su i\u00e7mek \u00f6nemlidir. Ayr\u0131ca susuzlu\u011fu giderici yiyecekler yiyerek su al\u0131m\u0131n\u0131z\u0131 art\u0131rabilirsiniz. Kahve, \u00e7ay ve kola gibi kafeinli i\u00e7eceklerden ka\u00e7\u0131n\u0131n \u00e7\u00fcnk\u00fc susuzlu\u011fa yol a\u00e7abilir. Ayr\u0131ca \u015fekerli, gazl\u0131 i\u00e7eceklerin diyetinize kalori ekleyece\u011fini unutmay\u0131n” dedi.
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Orucun adet oldu\u011fu \u00fczere zeytin ya da hurma ve su ile a\u00e7\u0131lmas\u0131ndan sonra yeme\u011fe biraz \u00e7orba ve salata ile ba\u015flanabilece\u011fini vurgulayan Diyetisyen Arabal\u0131 devam\u0131nda etli sebze yeme\u011fi veya ya\u011fl\u0131 ve a\u011f\u0131r olmayan bir et yeme\u011fi, salata veya s\u00f6\u011f\u00fc\u015f, 1-2 dilim ekmek (pide ile tam tah\u0131ll\u0131 ekme\u011fi de\u011fi\u015ftirerek) veya k\u00fc\u00e7\u00fck bir porsiyon pilav veya makarna yenilebilece\u011fini s\u00f6yledi. D\u00fc\u015f\u00fck ya\u011fl\u0131 labne veya s\u00fct \u00fcr\u00fcnleri ile avokado, tuzsuz f\u0131nd\u0131k, somon, zeytin ve zeytinya\u011f\u0131 gibi sa\u011fl\u0131kl\u0131 doymam\u0131\u015f ya\u011flar\u0131n eklenebilece\u011fini belirtti. Sa\u011fl\u0131kl\u0131 proteinin iyi bir k\u0131sm\u0131n\u0131 almak i\u00e7in \u0131zgara veya f\u0131r\u0131nda ya\u011fs\u0131z et, derisiz tavuk ve bal\u0131k yenilmesini; ya\u011f veya \u015feker oran\u0131 y\u00fcksek k\u0131zarm\u0131\u015f ve i\u015flenmi\u015f g\u0131dalardan ka\u00e7\u0131nmak gerekti\u011fini ifade etti.<\/p>\n
Sahurda do\u011fru yiyecekleri t\u00fcketin
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Sahur \u00f6\u011f\u00fcn\u00fcn\u00fcn atlanmamas\u0131 gerekti\u011fine dikkat \u00e7eken Diyetisyen Arabal\u0131 sahurda 1 bardak s\u00fct, 2 dilim \u00e7avdar veya tam bu\u011fday ekme\u011fi, 1 dilim az ya\u011fl\u0131, az tuzlu peynir, 1 ha\u015flanm\u0131\u015f yumurta, menemen veya omlet, domates, salatal\u0131k, maydanoz, 2-3 ceviz, 1 porsiyon meyve ve 2-3 bardak su t\u00fcketilmesini tavsiye etti. \u0130ftar ve sahur aras\u0131nda yenilebilecek faydal\u0131 g\u0131dalar\u0131 “meyve, kuru meyve, kabuklu yemi\u015fler, s\u00fct\/yo\u011furt ve her g\u00fcn olmamak kayd\u0131 ile k\u00fc\u00e7\u00fck porsiyonlarda \u00f6ncelikle meyve tatl\u0131lar\u0131, s\u00fctl\u00fc tatl\u0131lar” olarak s\u0131ralad\u0131. S\u0131k s\u0131k su, ayran, meyve suyu veya bitki \u00e7ay\u0131 gibi sa\u011fl\u0131kl\u0131 i\u00e7ecekler t\u00fcketilmesini \u00f6nerdi.<\/p>\n
\u0130ftarda \u00e7orbadan sonra ara verin
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\u0130ftarda 1 kep\u00e7e \u00e7orba i\u00e7tikten sonra 15 dakika ara vermenin faydal\u0131 oldu\u011funun alt\u0131n\u0131 \u00e7izen Diyetisyen Arabal\u0131 bu aran\u0131n sonunda et, tavuk, bal\u0131k veya kurubaklagil yeme\u011fi, yan\u0131na zeytinya\u011fl\u0131 sebze ile cac\u0131k veya yo\u011furdun iyi bir iftar men\u00fcs\u00fc oldu\u011funu s\u00f6yledi. Yemekleri pi\u015firme y\u00f6ntemlerinin de \u00f6nemli oldu\u011funu vurgulayan Diyetisyen Arabal\u0131, “\u00d6zellikle \u0131zgara, ha\u015flama, f\u0131r\u0131nda, bu\u011fulama gibi sa\u011fl\u0131kl\u0131 y\u00f6ntemlerle haz\u0131rlanan yemekleri tercih edin. Kavrulmu\u015f, k\u0131zart\u0131lm\u0131\u015f ve t\u00fcts\u00fclenmi\u015f yemeklerden uzak durun. Yemeklerinizi h\u0131zl\u0131 yemekten ka\u00e7\u0131n\u0131n, yava\u015f yava\u015f ve iyice \u00e7i\u011fneyerek t\u00fcketin” diye konu\u015ftu.<\/p>\n
Kuruyemi\u015fleri unutmay\u0131n
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Diyetisyen Arabal\u0131 sofralarda kan \u015fekerini birden y\u00fckseltmeyen, uzun s\u00fcre tokluk hissi sa\u011flayan, yava\u015f sindirilen proteinli ve lifli g\u0131dalar, tam tah\u0131ll\u0131 \u00fcr\u00fcnler (tam tah\u0131ll\u0131 bu\u011fday ekme\u011fi, \u00e7avdar veya kepek ekme\u011fi), kuru baklagiller (kuru fasulye, mercimek, nohut), s\u00fct \u00fcr\u00fcnleri (yo\u011furt, ayran, s\u00fct, cac\u0131k vb.), yumurta, bal, taze sebze ve meyve\/kuru meyveler, \u015fekersiz ho\u015faf veya komposto, hurma, ceviz, kavrulmam\u0131\u015f f\u0131nd\u0131k, badem gibi ya\u011fl\u0131 tohumlar\u0131n bulundurulmas\u0131 gerekti\u011fini anlatt\u0131. Hem enerji veren hem de kan \u015fekerini h\u0131zl\u0131 bir \u015fekilde y\u00fckselten beyaz ekmek, pirin\u00e7 pilav\u0131, k\u0131zarm\u0131\u015f patates gibi g\u0131dalar yerine bulgur pilav\u0131, tam bu\u011fday ekmek veya kepekli makarna gibi g\u0131dalar\u0131n tercih edilebilece\u011fini s\u00f6zlerine ekledi.<\/p>\n
E vitamini ile ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirin
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Oru\u00e7 tutarken ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7l\u00fc tutman\u0131n \u00f6nemine de\u011finen Diyetisyen Arabal\u0131 A ve C vitamini gibi antioksidan vitaminlerden zengin havu\u00e7, brokoli, kabak, lahana maydanoz gibi sebzelerin yan\u0131 s\u0131ra portakal, mandalina, elma gibi meyvelerin faydal\u0131 oldu\u011funu aktard\u0131. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiren E vitamininin ye\u015fil yaprakl\u0131 sebzeler, kuru baklagiller ve f\u0131nd\u0131k, ceviz gibi ya\u011fl\u0131 tohumlarda bulundu\u011funu ifade etti. G\u00fcnl\u00fck olarak mevsimine uygun 3 porsiyon sebze, 15-20 adet f\u0131nd\u0131k (30 gr) veya 5-6 adet ceviz (30 gr) ve haftada 2-3 defa kurubaklagil(mercimek, kuru fasulye, nohut) t\u00fcketiminin \u00f6nemini vurgulad\u0131.<\/p>\n
D vitaminini \u00f6nce g\u00fcne\u015ften kar\u015f\u0131lay\u0131n
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Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminde D vitamininin rol\u00fcne i\u015faret eden Diyetisyen Arabal\u0131 \u015funlar\u0131 dile getirdi: “G\u00fcne\u015f \u0131\u015f\u0131nlar\u0131yla cildimizin \u00fcretti\u011fi D vitamini besinlerde pek bulunmaz. \u00d6zellikle hava g\u00fcne\u015fli oldu\u011funda g\u00fcne\u015ften faydalan\u0131n. B\u00f6yle bir imkan\u0131 olmayanlar besin deste\u011fi olarak D vitamini alabilir. 30 dakika g\u00fcne\u015fin cilde temas\u0131 yeterlidir. Bal\u0131k D vitamini, beyin fonksiyonlar\u0131n\u0131n geli\u015fimi i\u00e7in gerekli \u00e7oklu doymam\u0131\u015f ya\u011f asitleri (omega 3), kalsiyum, fosfor, selenyum, iyot mineralleri ve E vitamini i\u00e7erir.”
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Uzman Diyetisyen Tu\u011f\u00e7e Arabal\u0131, ba\u011f\u0131\u015f\u0131kl\u0131k sistemine katk\u0131da bulunacak g\u0131dalar\u0131 ise “Prebiyotik besinler, sebzeler (yer elmas\u0131, bamya, enginar, kereviz, so\u011fan, sar\u0131msak, ku\u015fkonmaz) kuru baklagiller (nohut, mercimek, fasulye), tam tah\u0131llar (tam bu\u011fday, yulaf, arpa, kepekli pirin\u00e7), ya\u011fl\u0131 tohumlar (ceviz, badem, f\u0131nd\u0131k), meyveler (zeytin, muz, \u00e7ilek, elma) ve probiyotik \u00fcr\u00fcnler, yo\u011furt, ayran, boza, tarhana, \u015falgam suyu, tur\u015fular” olarak s\u0131ralad\u0131.
<\/p>\n","protected":false},"excerpt":{"rendered":"
Ramazan ay\u0131n\u0131n yakla\u015fmas\u0131yla birlikte sa\u011fl\u0131kl\u0131 beslenmenin temel ilkelerini hat\u0131rlatan Uzman Diyetisyen Tu\u011f\u00e7e Arabal\u0131, 1 kep\u00e7e \u00e7orba veya salata ile iftar\u0131 a\u00e7t\u0131ktan sonra 15 dakika ara vermenin faydal\u0131 oldu\u011funu, sahur \u00f6\u011f\u00fcn\u00fcn\u00fcn de atlanmamas\u0131 gerekti\u011fini s\u00f6yledi. Orucun kilo vermeye ve kan bas\u0131nc\u0131 ile kolesterol\u00fc d\u00fc\u015f\u00fcrmeye katk\u0131da bulunabilece\u011fini ancak iftar ve sahurda a\u015f\u0131r\u0131ya ka\u00e7man\u0131n kilo al\u0131m\u0131na neden olabilece\u011fini…<\/p>\n","protected":false},"author":1,"featured_media":22425,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-22424","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/22424","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=22424"}],"version-history":[{"count":1,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/22424\/revisions"}],"predecessor-version":[{"id":22426,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/22424\/revisions\/22426"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/media\/22425"}],"wp:attachment":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=22424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=22424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=22424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}