Manisa Celal Bayar \u00dcniversitesi Hafsa Sultan Hastanesi\u2019nden Diyetisyen Hale Aslanta\u015f, Ramazan\u2019da en s\u0131k yap\u0131lan hatan\u0131n sahura kalkmamak oldu\u011funu belirterek, “Oysa sahur yakla\u015f\u0131k 14-16 saatlik a\u00e7l\u0131k i\u00e7in metabolik haz\u0131rl\u0131kt\u0131r” dedi.
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Manisa Celal Bayar \u00dcniversitesi Hafsa Sultan Hastanesi\u2019nden Diyetisyen Hale Aslanta\u015f, Ramazan ay\u0131nda dengeli beslenmenin \u00f6nemine dikkat \u00e7ekerek sahurun ihmal edilmemesi gerekti\u011fini s\u00f6yledi. Ramazan\u2019\u0131n yaln\u0131zca bir ibadet zaman\u0131 de\u011fil, ayn\u0131 zamanda bedenin ritmini yeniden d\u00fczenleme f\u0131rsat\u0131 oldu\u011funu belirten Aslanta\u015f, bilin\u00e7li beslenmenin hem g\u00fcn i\u00e7indeki enerji seviyesini hem de genel sa\u011fl\u0131\u011f\u0131 do\u011frudan etkiledi\u011fini ifade etti.
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Ramazan\u2019da metabolizman\u0131n g\u00fcnd\u00fcz “enerji tasarruf moduna”, ak\u015fam ise “yak\u0131t ikmal moduna” ge\u00e7ti\u011fini kaydeden Aslanta\u015f, “Mesele a\u00e7 kalmak de\u011fil, dengeli beslenmeyi \u00f6\u011frenmektir. Uzun s\u00fcren a\u00e7l\u0131k sonras\u0131 ani ve y\u00fcksek karbonhidrat y\u00fcklemesi kan \u015fekerinde h\u0131zl\u0131 dalgalanmalara neden olur. Bu da k\u0131sa s\u00fcrede yeniden ac\u0131kma ve halsizlik olu\u015fturur” dedi.<\/p>\n
Sahur metabolik haz\u0131rl\u0131kt\u0131r
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Sahura kalkmaman\u0131n en s\u0131k yap\u0131lan hatalardan biri oldu\u011funu vurgulayan Aslanta\u015f, “Sahur yakla\u015f\u0131k 14-16 saatlik a\u00e7l\u0131k i\u00e7in metabolik haz\u0131rl\u0131k demektir. Protein, lif ve sa\u011fl\u0131kl\u0131 ya\u011f i\u00e7eren bir sahur g\u00fcn boyu tokluk sa\u011flar ve susuzlu\u011fu azalt\u0131r” diye konu\u015ftu.
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\u0130deal sahur taba\u011f\u0131nda; 2 yumurta veya 1 yumurta + lor\/yo\u011furt, 1-2 dilim tam tah\u0131ll\u0131 ekmek ya da yulaf, zeytin\/avokado\/ceviz, bol ye\u015fillik ve 2-3 bardak su bulunmas\u0131 gerekti\u011fini belirten Aslanta\u015f, sadece b\u00f6rek, beyaz ekmek ve re\u00e7el gibi basit karbonhidrat a\u011f\u0131rl\u0131kl\u0131 beslenmenin g\u00fcn i\u00e7inde ba\u015f a\u011fr\u0131s\u0131 ve halsizli\u011fe yol a\u00e7abilece\u011fini s\u00f6yledi.<\/p>\n
\u0130ftarda yava\u015flay\u0131n, mideye zaman tan\u0131y\u0131n
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\u0130ftar\u0131n k\u00fclt\u00fcrel a\u00e7\u0131dan oldu\u011fu kadar fizyolojik olarak da \u00f6nemli oldu\u011funa dikkat \u00e7eken Aslanta\u015f, “En sa\u011fl\u0131kl\u0131 y\u00f6ntem; 1 hurma ve suyla orucu a\u00e7mak, ard\u0131ndan 1 kase \u00e7orba i\u00e7ip 10 dakika ara vermektir. Bu, mide ve pankreasa ani y\u00fcklenmeyi \u00f6nler” dedi.
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Ana \u00f6\u011f\u00fcnde ise 100-150 gram tavuk, bal\u0131k, et veya kurubaklagil; bulgur ya da karabu\u011fday gibi kompleks karbonhidratlar ve bol salata t\u00fcketilmesini \u00f6neren Aslanta\u015f, yo\u011furt veya ayran\u0131n da sindirimi destekledi\u011fini ifade etti.
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Tatl\u0131 t\u00fcketiminin haftada 1-2 kezle s\u0131n\u0131rland\u0131r\u0131lmas\u0131 gerekti\u011fini belirten Aslanta\u015f, s\u00fctl\u00fc tatl\u0131lar\u0131n \u015ferbetli tatl\u0131lara g\u00f6re daha dengeli bir tercih oldu\u011funu s\u00f6yledi. Ramazan pidesinin ise porsiyon kontrol\u00fcyle t\u00fcketilmesi gerekti\u011fini kaydetti.<\/p>\n
Su ve hareket vurgusu
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\u0130ftar ile sahur aras\u0131nda 2-2,5 litre su t\u00fcketilmesi gerekti\u011fini belirten Aslanta\u015f, \u00e7ay ve kahvenin suyun yerini tutmad\u0131\u011f\u0131n\u0131 s\u00f6yledi. \u0130ftardan 1-1,5 saat sonra yap\u0131lacak 20-30 dakikal\u0131k hafif tempolu y\u00fcr\u00fcy\u00fc\u015f\u00fcn kan \u015fekerini dengeledi\u011fini ve sindirimi rahatlatt\u0131\u011f\u0131n\u0131 ifade etti.<\/p>\n
Oru\u00e7 kimler i\u00e7in riskli?
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Kontrols\u00fcz diyabet hastalar\u0131, s\u0131k hipoglisemi ya\u015fayanlar, ileri kalp yetmezli\u011fi bulunanlar, kronik b\u00f6brek hastalar\u0131, aktif kanser tedavisi g\u00f6renler ve riskli gebelik ya\u015fayan kad\u0131nlar i\u00e7in uzun s\u00fcreli a\u00e7l\u0131\u011f\u0131n sak\u0131ncal\u0131 olabilece\u011fini belirten Aslanta\u015f, “\u0130la\u00e7 saatleri kritik olan n\u00f6rolojik hastalar da mutlaka hekim kontrol\u00fcnde karar vermelidir. Oru\u00e7 bir ibadettir; sa\u011fl\u0131k ise emanettir” dedi.
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Ramazan\u2019\u0131n bedeni zorlamak i\u00e7in de\u011fil disipline etmek i\u00e7in oldu\u011funu vurgulayan Aslanta\u015f, “Gece kaloriyi iki kat\u0131na \u00e7\u0131karma ay\u0131 de\u011fildir. \u00d6l\u00e7\u00fcl\u00fc, yava\u015f ve payla\u015farak yemek esast\u0131r. Dengeyi kurdu\u011fumuzda Ramazan yaln\u0131zca ruhumuzu de\u011fil metabolizmam\u0131z\u0131 da ar\u0131nd\u0131r\u0131r” ifadelerini kulland\u0131.
<\/p>\n","protected":false},"excerpt":{"rendered":"
Manisa Celal Bayar \u00dcniversitesi Hafsa Sultan Hastanesi\u2019nden Diyetisyen Hale Aslanta\u015f, Ramazan\u2019da en s\u0131k yap\u0131lan hatan\u0131n sahura kalkmamak oldu\u011funu belirterek, “Oysa sahur yakla\u015f\u0131k 14-16 saatlik a\u00e7l\u0131k i\u00e7in metabolik haz\u0131rl\u0131kt\u0131r” dedi. Manisa Celal Bayar \u00dcniversitesi Hafsa Sultan Hastanesi\u2019nden Diyetisyen Hale Aslanta\u015f, Ramazan ay\u0131nda dengeli beslenmenin \u00f6nemine dikkat \u00e7ekerek sahurun ihmal edilmemesi gerekti\u011fini s\u00f6yledi. Ramazan\u2019\u0131n yaln\u0131zca bir ibadet…<\/p>\n","protected":false},"author":1,"featured_media":88638,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-88637","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\/88637","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=88637"}],"version-history":[{"count":1,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/88637\/revisions"}],"predecessor-version":[{"id":88639,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/88637\/revisions\/88639"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/media\/88638"}],"wp:attachment":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=88637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=88637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=88637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}