Mersin \u0130l Sa\u011fl\u0131k M\u00fcd\u00fcr\u00fc Uzm. Dr. Emrah CEV\u0130Z, Ramazan ay\u0131, oru\u00e7 tutanlar i\u00e7in beslenme ve ya\u015fam \u015feklinin de\u011fi\u015fti\u011fi bir ayd\u0131r. Yeterli ve dengeli beslenmenin s\u00fcrd\u00fcr\u00fclebilmesi i\u00e7in g\u00fcn\u00fcn oru\u00e7 tutulmayan b\u00f6l\u00fcm\u00fcnde en az 2 \u00f6\u011f\u00fcn\u00fc tamamlamak ve sahur \u00f6\u011f\u00fcn\u00fcn\u00fc atlamamak gerekir.” dedi<\/p>\n\n\n\n
Ceviz, \u015fu a\u00e7\u0131klamalar\u0131 yapt\u0131:<\/p>\n\n\n\n
Sahura kalk\u0131lmamas\u0131 ya da sahurda sadece su i\u00e7ilmesinin zararl\u0131 oldu\u011fu unutulmamal\u0131d\u0131r. \u00c7\u00fcnk\u00fc bu beslenme tarz\u0131 yakla\u015f\u0131k 16 saat olan a\u00e7l\u0131\u011f\u0131, ortalama 20 saate \u00e7\u0131karmaktad\u0131r. Bu da a\u00e7l\u0131k kan \u015fekerinin daha erken saatlerde d\u00fc\u015fmesine ve buna ba\u011fl\u0131 olarak g\u00fcn\u00fcn daha verimsiz ge\u00e7mesine neden olmaktad\u0131r. Bu durumun aksine 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 sahura mutlaka kalk\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n
Sahurda s\u00fct, yo\u011furt, peynir, yumurta, tam tah\u0131ll\u0131 ekmekler gibi besinlerden olu\u015fan hafif bir kahvalt\u0131 yap\u0131labilir ya da \u00e7orba, zeytinya\u011fl\u0131 yemekler, yo\u011furt ve salatadan olu\u015fan bir \u00f6\u011f\u00fcn tercih edilebilir. G\u00fcn i\u00e7erisinde a\u015f\u0131r\u0131 ac\u0131kma problemi olanlar\u0131n midenin bo\u015falma s\u00fcresini uzatarak ac\u0131kmay\u0131 geciktiren kuru fasulye, nohut, mercimek, bulgur pilav\u0131 gibi yemekleri t\u00fcketmesi; a\u015f\u0131r\u0131 ya\u011fl\u0131, tuzlu ve a\u011f\u0131r yemekler ile hamur i\u015flerinden uzak durulmas\u0131 uygun olacakt\u0131r.<\/p>\n\n\n\n
Bu s\u00fcre\u00e7te dikkat edilmesi gereken bir di\u011fer husus da iftar sofralar\u0131 i\u00e7in haz\u0131rlanan yiyecekler ve bunlar\u0131n t\u00fcketim miktarlar\u0131d\u0131r. \u0130ftar sofralar\u0131nda bir insana yetecek yeme\u011fin 2-3 kat fazlas\u0131 bulunabilmektedir. \u0130ftarda kan \u015fekeri \u00e7ok d\u00fc\u015f\u00fck oldu\u011fundan k\u0131sa s\u00fcrede \u00e7ok miktarda besin t\u00fcketme iste\u011fi do\u011fmaktad\u0131r. Yap\u0131lan en b\u00fcy\u00fck hatalardan birisi de \u00e7ok h\u0131zl\u0131 bir \u015fekilde, \u00e7ok y\u00fcksek miktarda besin t\u00fcketmektir. Beyin doyma emrini yemekten 15-20 dakika sonra verir. \u00c7ok h\u0131zl\u0131 yemek yendi\u011finde bu s\u00fcre zarf\u0131nda fazla miktarda, enerjisi y\u00fcksek besinler yenilir ve bu durum hem sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan risk olu\u015fturabilir hem de ilerleyen g\u00fcnlerde kilo al\u0131m\u0131na zemin haz\u0131rlayabilir.<\/p>\n\n\n\n
S\u0131v\u0131 t\u00fcketimine dikkat!<\/p>\n\n\n\n
G\u00fcnde ortalama en az 2-2,5 litre (12-14 su barda\u011f\u0131) su i\u00e7meye, bununla birlikte Ramazan ay\u0131nda s\u0131v\u0131 ihtiyac\u0131n\u0131 da kar\u015f\u0131layacak ayran, taze s\u0131k\u0131lm\u0131\u015f meyve-sebze sular\u0131, sade soda vb. s\u0131k s\u0131k t\u00fcketmeye \u00f6zen g\u00f6sterilmelidir.<\/p>\n\n\n\n
Oru\u00e7 tutanlar i\u00e7in beslenme \u00f6nerileri:<\/p>\n\n\n\n
Oru\u00e7 tutarken yeterli ve dengeli beslenmeye \u00f6zen g\u00f6sterin.<\/p>\n\n\n\n
Tek seferde b\u00fcy\u00fck porsiyonlar yerine, iftardan sonra aral\u0131klarla ile her seferinde azar azar k\u00fc\u00e7\u00fck porsiyonlar \u015feklinde beslenin.<\/p>\n\n\n\n
Yemeklerinizi h\u0131zl\u0131 yemekten ka\u00e7\u0131n\u0131n, yava\u015f yava\u015f ve iyice \u00e7i\u011fneyerek t\u00fcketin.<\/p>\n\n\n\n
Sahur \u00f6\u011f\u00fcn\u00fcn\u00fcz\u00fc atlamay\u0131n, mutlaka yap\u0131n.<\/p>\n\n\n\n
Sahurda s\u00fct, yo\u011furt, peynir, yumurta, tam tah\u0131ll\u0131 ekmekler gibi yiyeceklerden olu\u015fan hafif bir kahvalt\u0131 yapabilir ya da \u00e7orba, zeytinya\u011fl\u0131 yemekler, yo\u011furt ve salatadan olu\u015fan bir \u00f6\u011f\u00fcn tercih edebilirsiniz.<\/p>\n\n\n\n
\u0130ftara peynir, domates, zeytin gibi kahvalt\u0131l\u0131klar veya \u00e7orba gibi hafif yemeklerle ba\u015flay\u0131p 10-15 dakika sonra az ya\u011fl\u0131 et yeme\u011fi, sebze yeme\u011fi veya salatayla devam edebilirsiniz. Hem enerji veren hem de kan \u015fekerini dengeli bir \u015fekilde y\u00fckselten besinler (beyaz ekmek, pirin\u00e7 pilav\u0131 gibi glisemik indeksi y\u00fcksek olan yiyecekler yerine bulgur pilav\u0131, kepekli ekmek veya kepekli makarna vb.) tercih edin.<\/p>\n\n\n\n
\u0130ftarda a\u015f\u0131r\u0131 \u015ferbetli, ya\u011fl\u0131 tatl\u0131lar yerine; s\u00fctl\u00fc tatl\u0131lar (s\u00fctla\u00e7, g\u00fclla\u00e7, muhallebi vb.) veya meyve tatl\u0131lar\u0131 tercih edin.<\/p>\n\n\n\n
Susama hissi duymasan\u0131z bile iftar ve sahur aras\u0131nda s\u0131k s\u0131k su i\u00e7in. Suya ek olarak kafein i\u00e7eren i\u00e7ecekler yerine de s\u00fct, ayran, sade soda, taze s\u0131k\u0131lm\u0131\u015f meyve-sebze sular\u0131, \u0131hlamur ve ku\u015fburnu gibi bitki \u00e7aylar\u0131 tercih edebilirsiniz.<\/p>\n\n\n\n
Yemekleri pi\u015firme y\u00f6ntemlerinin de \u00f6nemli oldu\u011funu unutmay\u0131n. \u00d6zellikle \u0131zgara, ha\u015flama, f\u0131r\u0131nda bu\u011fulama gibi sa\u011fl\u0131kl\u0131 y\u00f6ntemlerle haz\u0131rlanan yemekleri tercih edin.<\/p>\n\n\n\n
Beslenme d\u00fczenindeki de\u011fi\u015fikliklere ba\u011fl\u0131 olarak olu\u015fabilecek kab\u0131zl\u0131\u011f\u0131 \u00f6nlemek i\u00e7in s\u0131v\u0131 t\u00fcketiminize dikkat edin. Ek olarak, yemeklerde lif oran\u0131 y\u00fcksek yiyecekler (kuru baklagiller, kepekli tah\u0131llar, sebzeler) ve ara \u00f6\u011f\u00fcnlerde de taze ve kuru meyveler, ho\u015faf ve kompostolar, hurma, ceviz, f\u0131nd\u0131k, badem gibi kuru yemi\u015fler tercih edebilirsiniz.<\/p>\n\n\n\n
Kalabal\u0131k ortamlarda iftar yapmaktan uzak durun!<\/p>\n\n\n\n
Ramazan ay\u0131n\u0131n en \u00f6nemli \u00f6zelli\u011fi yard\u0131mla\u015fmay\u0131 ve payla\u015fmay\u0131 \u00f6ne alan iftar sofralar\u0131d\u0131r. \u0130\u00e7inde bulundu\u011fumuz salg\u0131n ortam\u0131nda iftar sofralar\u0131m\u0131z m\u00fcmk\u00fcn oldu\u011funca aile fertlerinden olu\u015fmal\u0131, misafir a\u011f\u0131rlamaktan ka\u00e7\u0131n\u0131lmal\u0131 ve ev ortam\u0131nda da kurallara uygun hareket edilmelidir. Di\u011fer aylarda oldu\u011fu gibi Ramazan ay\u0131nda da sa\u011fl\u0131k \u00e7al\u0131\u015fanlar\u0131m\u0131z 7\/24 g\u00f6revlerinin ba\u015f\u0131nda vatanda\u015flar\u0131m\u0131za sa\u011fl\u0131k hizmeti sunmaya devam edeceklerdir.<\/p>\n\n\n\n
Bu vesile ile t\u00fcm vatanda\u015flar\u0131m\u0131z\u0131n Ramazan ay\u0131n\u0131 kutlar, Bayrama sa\u011fl\u0131k ve huzur i\u00e7inde ula\u015fmalar\u0131n\u0131 temenni ederim.<\/p>\n","protected":false},"excerpt":{"rendered":"
Mersin \u0130l Sa\u011fl\u0131k M\u00fcd\u00fcr\u00fc Uzm. Dr. Emrah CEV\u0130Z, Ramazan ay\u0131, oru\u00e7 tutanlar i\u00e7in beslenme ve ya\u015fam \u015feklinin de\u011fi\u015fti\u011fi bir ayd\u0131r. Yeterli ve dengeli beslenmenin s\u00fcrd\u00fcr\u00fclebilmesi i\u00e7in g\u00fcn\u00fcn oru\u00e7 tutulmayan b\u00f6l\u00fcm\u00fcnde en az 2 \u00f6\u011f\u00fcn\u00fc tamamlamak ve sahur \u00f6\u011f\u00fcn\u00fcn\u00fc atlamamak gerekir.” dedi Ceviz, \u015fu a\u00e7\u0131klamalar\u0131 yapt\u0131: Sahura kalk\u0131lmamas\u0131 ya da sahurda sadece su i\u00e7ilmesinin zararl\u0131 oldu\u011fu […]<\/p>\n","protected":false},"author":1,"featured_media":163866,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,8],"tags":[],"class_list":["post-163996","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gundem","category-manset"],"_links":{"self":[{"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/posts\/163996","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=163996"}],"version-history":[{"count":0,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/posts\/163996\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/media\/163866"}],"wp:attachment":[{"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=163996"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=163996"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=163996"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}