Ac\u0131badem Bodrum Hastanesi Beslenme ve Diyet Uzman\u0131 Tu\u011f\u00e7e Arabal\u0131, Ramazan ay\u0131nda beslenme d\u00fczeninin do\u011fru planlanmamas\u0131 halinde halsizlik, kan \u015fekeri dengesizli\u011fi ve kilo art\u0131\u015f\u0131 gibi sorunlar\u0131n ortaya \u00e7\u0131kabilece\u011fini belirterek, “Ramazan\u2019da metabolizmay\u0131 koruyarak sa\u011fl\u0131kl\u0131 bir \u015fekilde oru\u00e7 tutmak m\u00fcmk\u00fcnd\u00fcr. Bunun i\u00e7in iftar ve sahur \u00f6\u011f\u00fcnlerinin dengeli olmas\u0131 gerekir” dedi.
\n
Ramazan ay\u0131nda uzun s\u00fcren a\u00e7l\u0131k ve susuzluk nedeniyle v\u00fccudun metabolik olarak farkl\u0131 bir d\u00fczene ge\u00e7ti\u011fini ifade eden Arabal\u0131, bu s\u00fcre\u00e7te yanl\u0131\u015f beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n \u00e7e\u015fitli sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilece\u011fini s\u00f6yledi.<\/p>\n
Uzun a\u00e7l\u0131k sonras\u0131 a\u015f\u0131r\u0131 yemek sindirim sorunlar\u0131na yol a\u00e7abilir
\n
Oru\u00e7 s\u0131ras\u0131nda v\u00fccudun enerji \u00fcretiminde baz\u0131 fizyolojik de\u011fi\u015fiklikler meydana geldi\u011fini belirten Arabal\u0131, “\u0130lk saatlerde karaci\u011ferde depolanan glikojen kullan\u0131l\u0131r, daha sonra ise enerji i\u00e7in ya\u011f depolar\u0131 devreye girer. Uzun s\u00fcreli a\u00e7l\u0131k sonras\u0131 h\u0131zl\u0131 ve a\u015f\u0131r\u0131 yemek t\u00fcketimi kan \u015fekerinde ani y\u00fckselmeye neden olabilir. Bu durum halsizlik, ba\u015f a\u011fr\u0131s\u0131 ve sindirim sorunlar\u0131na yol a\u00e7abilir. Bu nedenle Ramazan\u2019da dengeli ve kontroll\u00fc beslenmek \u00e7ok \u00f6nemlidir” diye konu\u015ftu.<\/p>\n
Orucu hafif ve kontroll\u00fc \u015fekilde a\u00e7mak gerekir
\n
\u0130ftar s\u0131ras\u0131nda mideyi yormadan beslenmenin \u00f6nemine dikkat \u00e7eken Arabal\u0131, \u015fu \u00f6nerilerde bulundu:
\n
“Oru\u00e7 a\u00e7arken su ve 1-2 adet hurma ile ba\u015flanabilir. Ard\u0131ndan hafif bir \u00e7orba t\u00fcketmek sindirim sistemini haz\u0131rlamaya yard\u0131mc\u0131 olur. Ana yeme\u011fe ge\u00e7meden \u00f6nce 10-15 dakika beklemek hem mideyi rahatlat\u0131r hem de a\u015f\u0131r\u0131 yemek t\u00fcketimini engeller”<\/p>\n
\u0130ftarda dengeli tabak \u00f6nemli
\n
\u0130ftar \u00f6\u011f\u00fcn\u00fcnde dengeli bir tabak olu\u015fturulmas\u0131 gerekti\u011fini belirten Arabal\u0131 protein, lif ve kompleks karbonhidratlar\u0131n birlikte t\u00fcketilmesinin \u00f6nemine dikkat \u00e7ekerek, “\u0130ftarda \u0131zgara tavuk, bal\u0131k veya ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et gibi protein kaynaklar\u0131 tercih edilmeli. Bunun yan\u0131nda bol salata ve sebze t\u00fcketilmeli; tam tah\u0131llar veya bulgur gibi kompleks karbonhidratlar tercih edilmelidir. Beyaz ekmek, pide ve \u015ferbetli tatl\u0131lar\u0131n a\u015f\u0131r\u0131 t\u00fcketimi kan \u015fekerini h\u0131zla y\u00fckselterek kilo art\u0131\u015f\u0131na neden olabilir” dedi.<\/p>\n
Tatl\u0131 t\u00fcketimi s\u0131n\u0131rl\u0131 olmal\u0131
\n
Ramazan ay\u0131nda en s\u0131k yap\u0131lan hatalardan birinin \u015ferbetli tatl\u0131lar\u0131n fazla t\u00fcketilmesi oldu\u011funu belirten Arabal\u0131, “Tatl\u0131 t\u00fcketimi haftada 1-2 kez ile s\u0131n\u0131rland\u0131r\u0131lmal\u0131. \u015eerbetli tatl\u0131lar yerine s\u00fctl\u00fc tatl\u0131lar, g\u00fclla\u00e7 ya da meyve ve yo\u011furt tercih edilebilir. Ayr\u0131ca tatl\u0131 iftardan hemen sonra de\u011fil, en az 1-2 saat sonra t\u00fcketilmelidir” diye konu\u015ftu.<\/p>\n
Sahur \u00f6\u011f\u00fcn\u00fc metabolizma i\u00e7in kritik
\n
Sahur \u00f6\u011f\u00fcn\u00fcn\u00fcn atlanmas\u0131n\u0131n metabolizmay\u0131 olumsuz etkiledi\u011fini belirten Diyet Uzman\u0131 Arabal\u0131, “Sahuru sadece su i\u00e7erek ge\u00e7i\u015ftirmek metabolizmay\u0131 yava\u015flat\u0131r ve g\u00fcn i\u00e7inde halsizli\u011fe neden olabilir. Sahurda yumurta, peynir, yo\u011furt gibi protein kaynaklar\u0131 tercih edilmeli. Bunun yan\u0131nda tam tah\u0131llar, yulaf, ceviz, badem ve bol ye\u015fillik i\u00e7eren dengeli bir tabak olu\u015fturulmal\u0131d\u0131r” ifadelerini kulland\u0131.<\/p>\n
Su t\u00fcketimi ihmal edilmemeli
\n
Ramazan ay\u0131nda en s\u0131k yap\u0131lan hatalardan birinin yetersiz su t\u00fcketimi oldu\u011funu belirten Arabal\u0131, “G\u00fcnl\u00fck ortalama 2-2,5 litre su t\u00fcketimi hedeflenmelidir. \u00c7ay ve kahve suyun yerini tutmaz. A\u015f\u0131r\u0131 kafein t\u00fcketimi v\u00fccuttan s\u0131v\u0131 kayb\u0131n\u0131 art\u0131rabilir” uyar\u0131s\u0131nda bulundu.<\/p>\n
\u0130ftar sonras\u0131 y\u00fcr\u00fcy\u00fc\u015f sindirimi destekler
\n
Ramazan\u2019da hafif fiziksel aktivitenin de \u00f6nemli oldu\u011funu belirten Arabal\u0131, “\u0130ftar sonras\u0131 yakla\u015f\u0131k 30 dakikal\u0131k hafif tempolu y\u00fcr\u00fcy\u00fc\u015f hem sindirimi kolayla\u015ft\u0131r\u0131r hem de kan \u015fekerinin dengelenmesine yard\u0131mc\u0131 olur” dedi.<\/p>\n
Baz\u0131 hastal\u0131k gruplar\u0131 dikkatli olmal\u0131
\n
Arabal\u0131 diyabet, hipertansiyon, gebelik ve emzirme d\u00f6nemindeki bireylerin oru\u00e7 konusunda mutlaka hekim kontrol\u00fcnde karar vermeleri gerekti\u011fini belirterek, “Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 bir beslenme plan\u0131 olu\u015fturuldu\u011funda hem metabolizma korunabilir hem de daha dengeli bir oru\u00e7 s\u00fcreci ge\u00e7irilebilir” diye konu\u015ftu.
<\/p>\n","protected":false},"excerpt":{"rendered":"
Ac\u0131badem Bodrum Hastanesi Beslenme ve Diyet Uzman\u0131 Tu\u011f\u00e7e Arabal\u0131, Ramazan ay\u0131nda beslenme d\u00fczeninin do\u011fru planlanmamas\u0131 halinde halsizlik, kan \u015fekeri dengesizli\u011fi ve kilo art\u0131\u015f\u0131 gibi sorunlar\u0131n ortaya \u00e7\u0131kabilece\u011fini belirterek, “Ramazan\u2019da metabolizmay\u0131 koruyarak sa\u011fl\u0131kl\u0131 bir \u015fekilde oru\u00e7 tutmak m\u00fcmk\u00fcnd\u00fcr. Bunun i\u00e7in iftar ve sahur \u00f6\u011f\u00fcnlerinin dengeli olmas\u0131 gerekir” dedi. Ramazan ay\u0131nda uzun s\u00fcren a\u00e7l\u0131k ve susuzluk nedeniyle…<\/p>\n","protected":false},"author":1,"featured_media":92228,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-92227","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\/92227","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=92227"}],"version-history":[{"count":1,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/92227\/revisions"}],"predecessor-version":[{"id":92229,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/92227\/revisions\/92229"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/media\/92228"}],"wp:attachment":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=92227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=92227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=92227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}