![\"\"](\"https:\/\/www.denizliviphaber.com\/wp-content\/uploads\/2023\/03\/image-5.png\")
<\/figure>\n\n\n\nRamazan ay\u0131yla birlikte uzun saatler a\u00e7 kal\u0131nd\u0131\u011f\u0131n\u0131, beslenme d\u00fczeninin olduk\u00e7a de\u011fi\u015fti\u011fi bu d\u00f6nemde dengeli beslenmenin \u00e7ok daha b\u00fcy\u00fck \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 belirten Diyetisyen Emine Ayvaz; \u201cNormal aylarda, herhangi bir \u00f6\u011f\u00fcnde eksik ald\u0131\u011f\u0131m\u0131z bir besin \u00f6\u011fesini g\u00fcn i\u00e7inde ara \u00f6\u011f\u00fcnlerde veya di\u011fer ana \u00f6\u011f\u00fcnlerde telafi etme f\u0131rsat\u0131m\u0131z oluyor. Ama ramazan ay\u0131nda \u00f6\u011f\u00fcn say\u0131m\u0131z s\u0131n\u0131rlan\u0131yor. Dengeli beslenme bir ya\u015fam tarz\u0131 ve her zaman \u00e7ok \u00f6nemli ama \u00f6zellikle Ramazan ay\u0131nda daha enerjik ve sa\u011fl\u0131kl\u0131 olabilmek i\u00e7in d\u00fczenli ve dengeli beslenme \u00e7ok b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor\u201d dedi ve ramazanda sa\u011fl\u0131kl\u0131 beslenmenin p\u00fcf noktalar\u0131n\u0131 7 maddede s\u0131ralad\u0131:<\/p>\n\n\n\n
1 ) Ramazanda \u00f6\u011f\u00fcnlerinizi genel olarak sahur, iftar ve ara \u00f6\u011f\u00fcn \u015feklinde d\u00fczenleyebilirsiniz. B\u00f6ylece g\u00fcn i\u00e7inde alman\u0131z gereken besin \u00f6\u011felerini tek bir \u00f6\u011f\u00fcne y\u00fcklememi\u015f olursunuz.<\/p>\n\n\n\n
2 ) Sahurda tercih edece\u011finiz en iyi alternatif kahvalt\u0131d\u0131r. Besin \u00f6\u011fesi \u00e7e\u015fitlili\u011finin tam bir \u015fekilde kar\u015f\u0131lanaca\u011f\u0131 kahvalt\u0131 sofralar\u0131 sizi g\u00fcn boyu zinde tutar ve kan \u015fekerinizin d\u00fc\u015fmesini \u00f6nler.<\/p>\n\n\n\n
3 ) G\u00fcn i\u00e7erisinde susamamak i\u00e7in sahurda \u00e7ok tuzlu ve baharatl\u0131 yiyeceklerden uzak durulmal\u0131d\u0131r. Oru\u00e7 tutan ki\u015filer, mutlaka iftarla sahur aras\u0131nda ortalama 8-10 bardak su t\u00fcketmeliler. G\u00fcn i\u00e7erisinde olu\u015fan mineral ve elektrolit kay\u0131plar\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in de iftardan sonra 1 \u015fi\u015fe sade maden suyu t\u00fcketilebilir<\/p>\n\n\n\n
4 ) \u0130ftar \u00f6\u011f\u00fcn\u00fc de en az sahur kadar \u00f6nemli, orucu bir kep\u00e7e \u00e7orba ile a\u00e7mak ve bir s\u00fcre ara verdikten sonra ana yeme\u011fe ge\u00e7mek do\u011fru tercihtir. Ana yeme\u011fimizin yan\u0131nda mutlaka bir salata ve yo\u011furdun e\u015flik etmesi hem sindirim hem de besin \u00e7e\u015fitlili\u011fi a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemli. \u0130ftarda bo\u015f mideyi birden doldurmak tansiyon ve \u015feker y\u00fckselmelerine, mide barsak rahats\u0131zl\u0131klar\u0131na sebep oldu\u011fu i\u00e7in iftarla sahur aras\u0131na bir ara \u00f6\u011f\u00fcn eklemeyi al\u0131\u015fkanl\u0131k haline getirelim<\/p>\n\n\n\n
5 ) \u0130ftardan sonra y\u00fckselen kan \u015fekerimiz biz de tatl\u0131 yeme iste\u011fi uyand\u0131rabilir. Tam bu esnada \u015ferbetli, \u00e7ikolatal\u0131 tatl\u0131lar yerine meyveli, kuruyemi\u015fli ara \u00f6\u011f\u00fcnleri tercih etmek en do\u011fru karar olacakt\u0131r ( meyve \u00fczerine eklenecek 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 \u00e7i\u011f tahin tatl\u0131 krizinizi mucizev\u00ee bir \u015fekilde bast\u0131r\u0131r )<\/p>\n\n\n\n
6 ) Ramazanda olu\u015fan hareket k\u0131s\u0131tl\u0131l\u0131\u011f\u0131 ba\u011f\u0131rsak hareketlerinin yava\u015flamas\u0131na neden olabilir. \u0130ftardan 1 saat sonra yapaca\u011f\u0131m\u0131z 45 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015fler sindirimi kolayla\u015ft\u0131r\u0131r, kab\u0131zl\u0131k sorunlar\u0131n\u0131 \u00f6nler.<\/p>\n\n\n\n
7 ) Ramazan ay\u0131nda, mideyi rahats\u0131z etmemek ve kalori fazl\u0131l\u0131\u011f\u0131n\u0131 \u00f6nlemek i\u00e7in en do\u011fru pi\u015firme y\u00f6ntemleri \u0131zgara, f\u0131r\u0131nlama, ha\u015flama veya bu\u011fulamad\u0131r. Fazla ya\u011f al\u0131m\u0131na sebep olacak k\u0131zartma ve kavurma y\u00f6ntemlerinden uzak durmal\u0131y\u0131z.<\/p>\n","protected":false},"excerpt":{"rendered":"
Pamukkale Sa\u011fl\u0131kl\u0131 Hayat Merkezi\u2019nde g\u00f6revli Diyetisyen Emine Ayvaz ramazan ay\u0131n\u0131n sa\u011fl\u0131kl\u0131 ge\u00e7irilebilmesi i\u00e7in yap\u0131lmas\u0131 gerekenlerle ilgili \u00f6nemli uyar\u0131larda bulundu. Ramazan ay\u0131yla birlikte uzun saatler a\u00e7 kal\u0131nd\u0131\u011f\u0131n\u0131, beslenme d\u00fczeninin olduk\u00e7a de\u011fi\u015fti\u011fi bu d\u00f6nemde dengeli beslenmenin \u00e7ok daha b\u00fcy\u00fck \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 belirten Diyetisyen Emine Ayvaz; \u201cNormal aylarda, herhangi bir \u00f6\u011f\u00fcnde eksik ald\u0131\u011f\u0131m\u0131z bir besin \u00f6\u011fesini g\u00fcn i\u00e7inde […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[253,19],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/5221"}],"collection":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/comments?post=5221"}],"version-history":[{"count":1,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/5221\/revisions"}],"predecessor-version":[{"id":5223,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/5221\/revisions\/5223"}],"wp:attachment":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/media?parent=5221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/categories?post=5221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/tags?post=5221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}