{"id":1783,"date":"2022-01-21T13:37:37","date_gmt":"2022-01-21T10:37:37","guid":{"rendered":"https:\/\/medova.com.tr\/en\/?p=1783"},"modified":"2022-01-24T16:24:31","modified_gmt":"2022-01-24T13:24:31","slug":"ramazanda-beslenmenin-10-altin-kurali","status":"publish","type":"post","link":"https:\/\/medova.com.tr\/en\/ramazanda-beslenmenin-10-altin-kurali\/","title":{"rendered":"Ramazanda Beslenmenin 10 Alt\u0131n Kural\u0131"},"content":{"rendered":"<h3><strong>Ramazanda Beslenmenin 10 Alt\u0131n Kural\u0131<\/strong><\/h3>\n<p>Ramazan ay\u0131 ile birlikte al\u0131\u015fkanl\u0131k haline getirdi\u011fimiz beslenme d\u00fczenimiz bozulur. \u0130ftar ve sahur aras\u0131ndaki s\u00fcrenin uzun olmas\u0131, beslenme d\u00fczenin bozulmas\u0131, ge\u00e7 saatlerde sahura kalkmak bedenimizi ve sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 sarsabilir. Sa\u011fl\u0131kl\u0131 bir ramazan ay\u0131 ge\u00e7irebilmek i\u00e7in Beslenme ve Diyet Uzmanlar\u0131m\u0131zdan 10 alt\u0131n \u00f6neri&#8230;<\/p>\n<ul>\n<li>\u0130ftarda kan \u015fekeri d\u00fc\u015f\u00fck oldu\u011fundan k\u0131sa s\u00fcrede \u00e7ok miktarda besin t\u00fcketmek yerine yeterli ve dengeli beslenmeye \u00f6nem g\u00f6sterilmeli, besinler az az -s\u0131k s\u0131k yenilmeli.<\/li>\n<li>Ramazan pidesini iftarda tercih edip, sahurda Tam tah\u0131ll\u0131-tam bu\u011fday-\u00e7avdar ekmek t\u00fcketilmeli.<\/li>\n<li>\u0130ftar ile sahur aras\u0131nda kg ba\u015f\u0131na 30-35 ml su mutlaka i\u00e7ilmeli.<\/li>\n<li>\u0130ftar i\u00e7in haz\u0131rlanan yemeklerde \u0131zgara-ha\u015flama-f\u0131r\u0131nda pi\u015firme y\u00f6ntemleri ve zeytinya\u011fl\u0131 sebze yemekleri tercih edilmeli, kavurmalar ,k\u0131zartmalar ve \u015ferbetli tatl\u0131lardan uzak durulmal\u0131.<\/li>\n<li>Su ve iftariyelikler ile oru\u00e7 a\u00e7\u0131ld\u0131ktan sonra 10-15 dk ara verilmeli, sonras\u0131nda ana yemek yenilmeli.<\/li>\n<li>Sahurda g\u00fcn i\u00e7erisinde susamay\u0131 artt\u0131ran \u00e7ok ya\u011fl\u0131, tuzlu ve baharatl\u0131 (salam, sosis, sucuk, k\u0131zartma vb.) besinlerden uzak durulmal\u0131.<\/li>\n<li>G\u00fcnl\u00fck taze meyve ve sebze t\u00fcketimine \u00f6zen g\u00f6sterilmeli, mutlaka 2 porsiyon meyve ve 2-3 porsiyon kadar sebze t\u00fcketilmeli.<\/li>\n<li>Sahur \u00f6\u011f\u00fcn\u00fc atlanmamal\u0131, mutlaka protein-karbonhidrat-ya\u011f-vitamin-mineral ve lif a\u00e7\u0131s\u0131ndan dengeli besinler i\u00e7eren bir \u00f6\u011f\u00fcn yap\u0131lmal\u0131.<\/li>\n<li>Beslenmenizdeki de\u011fi\u015fikliklere ba\u011fl\u0131 olu\u015fabilecek kab\u0131zl\u0131k problemini \u00f6nlemek i\u00e7in s\u0131v\u0131 t\u00fcketimine dikkat edilmeli. Yemeklerde lif oran\u0131 y\u00fcksek yiyecekler (kurubaklagiller, kepekli tah\u0131llar, sebzeler) ve ara \u00f6\u011f\u00fcnlerde taze meyve ve kavrulmam\u0131\u015f kuruyemi\u015fler t\u00fcketilmeli.<\/li>\n<li>\u0130ftardan sonra hafif tok durumdayken (kesinlikle tok karn\u0131na de\u011fil) hafif tempolu 30-35 dk y\u00fcr\u00fcy\u00fc\u015f ile yava\u015flayan metabolizmalar\u0131n\u0131z\u0131n h\u0131zlanmas\u0131na yard\u0131mc\u0131 olup besinlerin ya\u011f olarak depolanmas\u0131n\u0131 \u00f6nlenmeli.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Ramazanda Beslenmenin 10 Alt\u0131n Kural\u0131 Ramazan ay\u0131 ile birlikte al\u0131\u015fkanl\u0131k haline getirdi\u011fimiz beslenme d\u00fczenimiz bozulur. \u0130ftar ve sahur aras\u0131ndaki s\u00fcrenin uzun olmas\u0131, beslenme d\u00fczenin bozulmas\u0131, ge\u00e7 saatlerde sahura kalkmak bedenimizi [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts\/1783"}],"collection":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/comments?post=1783"}],"version-history":[{"count":0,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts\/1783\/revisions"}],"wp:attachment":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/media?parent=1783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/categories?post=1783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/tags?post=1783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}