Ramazan ay\u0131n\u0131n sa\u011fl\u0131kl\u0131 ge\u00e7irilebilmesi i\u00e7in \u00f6nemli uyar\u0131larda Pamukkale Sa\u011fl\u0131kl\u0131 Hayat Merkezinde g\u00f6revli Diyetisyen Emine Ayvaz, sahurda hamur i\u015fleri ve ya\u011fl\u0131 yemeklerden uzak durulmas\u0131 gerekti\u011fini, iftarda sakin ve sindirerek yemek yenilmesini, meyve ve ya\u011fl\u0131 tohumlar ile ba\u011f\u0131rsaklar\u0131n h\u0131zland\u0131r\u0131lmas\u0131n\u0131 ve g\u00fcnde 2-2,5 litre su i\u00e7ilmesinin gerekti\u011fini anlatt\u0131.<\/p>\n
Ramazan ay\u0131nda beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n de\u011fi\u015fmesi nedeniyle uzmanlar sa\u011fl\u0131kl\u0131 beslenmenin yollar\u0131n\u0131 anlatt\u0131. Ramazan ay\u0131yla birlikte oru\u00e7 tutarken \u00f6\u011f\u00fcn say\u0131s\u0131n\u0131n azalsa da yemek \u00e7e\u015fitlili\u011finin hi\u00e7 olmad\u0131\u011f\u0131 kadar artt\u0131\u011f\u0131n\u0131 s\u00f6yleyen Diyetisyen Emine Ayvaz; “Yeterli ve dengeli beslenmenin s\u00fcrd\u00fcr\u00fclebilmesi i\u00e7in g\u00fcn\u00fcn oru\u00e7 tutulmayan b\u00f6l\u00fcm\u00fcnde 2 ana \u00f6\u011f\u00fcn\u00fc tamamlamak gerekir. 1. Ana \u00f6\u011f\u00fcn sahurdur. Sahura kalk\u0131lmamas\u0131 ya da sahurda sadece su i\u00e7ilmesinin zararl\u0131 oldu\u011fu g\u00f6z ard\u0131 edilmemelidir. E\u011fer sahur \u00f6\u011f\u00fcn\u00fc, a\u011f\u0131r yemeklerden olu\u015fursa gece metabolizma h\u0131z\u0131 d\u00fc\u015ft\u00fc\u011f\u00fc i\u00e7in yemeklerin ya\u011fa d\u00f6n\u00fc\u015fme h\u0131z\u0131 ve kilo alma riski artmaktad\u0131r. Bu nedenle sahurda hafif bir kahvalt\u0131 yahut protein i\u00e7eri\u011fi y\u00fcksek bir \u00e7orba ve salata kombinasyonu uygun olacakt\u0131r” dedi.<\/p>\n
“\u0130ftarda sakin ve sindirerek yemek yenilmeli”
\n
Ramazan ay\u0131nda yap\u0131lan en b\u00fcy\u00fck hatalar\u0131ndan birisinin de iftar sofralar\u0131 i\u00e7in haz\u0131rlanan yiyecekler ve bunlar\u0131n t\u00fcketim miktar\u0131 oldu\u011funu belirten Ayvaz; ” \u0130ftarda kan \u015fekeri \u00e7ok d\u00fc\u015f\u00fck oldu\u011fundan k\u0131sa s\u00fcrede \u00e7ok miktarda besin t\u00fcketme iste\u011fi do\u011fmaktad\u0131r. Tokluk hormonu yemekten 15-20 dk sonra salg\u0131lanmaya ba\u015flar. E\u011fer yeme\u011fimizi \u00e7ok h\u0131zl\u0131 t\u00fcketirsek tokluk hissine ula\u015fana kadar ihtiyac\u0131m\u0131z\u0131n \u00e7ok daha fazlas\u0131 besin t\u00fcketmi\u015f oluruz. Ayr\u0131ca midede rahats\u0131zl\u0131k olu\u015fturmamas\u0131 ad\u0131na yeme\u011fe 1 kep\u00e7e \u00e7orba ile ba\u015flad\u0131ktan 10 dakika sonra az ya\u011fl\u0131 \u0131zgara, ha\u015flama, f\u0131r\u0131nda ya da bu\u011fulama olarak haz\u0131rlanm\u0131\u015f yemekler ile devam edilmelidir. Tatl\u0131 se\u00e7iminizi iftardan hemen sonra yapmak yerine, birka\u00e7 saat sonra ara \u00f6\u011f\u00fcnde tercih etmeniz \u00f6nerilir. A\u011f\u0131r, \u015ferbetli tatl\u0131lar yerine ek\u015fimsi meyveler ve bol tar\u00e7\u0131nl\u0131 az \u015fekerli s\u00fctl\u00fc tatl\u0131lar daha uygun olur” diye konu\u015ftu.<\/p>\n
“\u0130ftardan sonra her yar\u0131m saatte bir birer bardak su i\u00e7meye \u00f6zen g\u00f6sterilmeli”
\n
Ramazanda ba\u011f\u0131rsak hareketlerinin yava\u015flamas\u0131 neticesinde kab\u0131zl\u0131k g\u00f6r\u00fclebilece\u011fini bunun i\u00e7in de iftardan bir saat sonra yar\u0131m saatlik y\u00fcr\u00fcy\u00fc\u015fler, yemeklerde lif oran\u0131 y\u00fcksek yiyecekler ve ara \u00f6\u011f\u00fcnlerde taze meyve, ceviz, f\u0131nd\u0131k, badem gibi \u00e7i\u011f kuru yemi\u015fler tercih edilmesinin sindirime yard\u0131mc\u0131 olaca\u011f\u0131n\u0131 belirten Diyetisyen Emine Ayvaz, “G\u00fcnde ortalama en az 2-2,5 litre su i\u00e7meye ve susama hissi duymasan\u0131z bile iftardan sonra her yar\u0131m saatte bir birer bardak su i\u00e7meye \u00f6zen g\u00f6steriniz. Suya ek olarak kafein i\u00e7eren i\u00e7ecekler yerine de ayran, sade soda, rezene ve kekik gibi sindirime yard\u0131mc\u0131 bitki \u00e7aylar\u0131 tercih edebilirsiniz. Yemekle fazla tuz t\u00fcketmek susuzlu\u011fun daha fazla hissedilmesine neden olur. Bu nedenle \u00f6zellikle sahurda olmak \u00fczere oru\u00e7 boyunca tuzlu yiyeceklerden uzak durarak tuz t\u00fcketimine dikkat etmenizde fayda vard\u0131r. Ek olarak; kronik rahats\u0131zl\u0131\u011f\u0131 olup d\u00fczenli ila\u00e7 kullanmas\u0131 gereken hastalar oru\u00e7 tutmak i\u00e7in mutlaka hekimine dan\u0131\u015fmal\u0131 ve bir diyetisyen takibinde oru\u00e7 tutmal\u0131d\u0131r” \u015feklinde konu\u015ftu.
<\/p>\n","protected":false},"excerpt":{"rendered":"
Ramazan ay\u0131n\u0131n sa\u011fl\u0131kl\u0131 ge\u00e7irilebilmesi i\u00e7in \u00f6nemli uyar\u0131larda Pamukkale Sa\u011fl\u0131kl\u0131 Hayat Merkezinde g\u00f6revli Diyetisyen Emine Ayvaz, sahurda hamur i\u015fleri ve ya\u011fl\u0131 yemeklerden uzak durulmas\u0131 gerekti\u011fini, iftarda sakin ve sindirerek yemek yenilmesini, meyve ve ya\u011fl\u0131 tohumlar ile ba\u011f\u0131rsaklar\u0131n h\u0131zland\u0131r\u0131lmas\u0131n\u0131 ve g\u00fcnde 2-2,5 litre su i\u00e7ilmesinin gerekti\u011fini anlatt\u0131. Ramazan ay\u0131nda beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n de\u011fi\u015fmesi nedeniyle uzmanlar sa\u011fl\u0131kl\u0131 beslenmenin yollar\u0131n\u0131…<\/p>\n","protected":false},"author":1,"featured_media":88488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-88487","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\/88487","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=88487"}],"version-history":[{"count":1,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/88487\/revisions"}],"predecessor-version":[{"id":88489,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/88487\/revisions\/88489"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/media\/88488"}],"wp:attachment":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=88487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=88487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=88487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}