{"id":1921,"date":"2022-01-21T15:02:05","date_gmt":"2022-01-21T12:02:05","guid":{"rendered":"https:\/\/medova.com.tr\/en\/?p=1921"},"modified":"2022-01-21T15:43:42","modified_gmt":"2022-01-21T12:43:42","slug":"bayram-sonrasinda-beslenme","status":"publish","type":"post","link":"https:\/\/medova.com.tr\/en\/bayram-sonrasinda-beslenme\/","title":{"rendered":"Bayram Sonras\u0131nda Beslenme"},"content":{"rendered":"

Kendinize \u2018\u2019Hedef \u00c7izelgesi \u2018\u2019 Olu<\/strong>\u015f<\/strong>turun!<\/strong><\/h3>\n

Hem beslenmenizi hem de ramazan sonras\u0131 hayat\u0131n\u0131z\u0131 d\u00fczenlemek i\u00e7in; G\u00fcnl\u00fck su t\u00fcketimi, \u00f6\u011f\u00fcn say\u0131s\u0131, bitki \u00e7ay\u0131 t\u00fcketimi, fiziksel aktivite vb. hedeflerinizi belirleyin. Elinize bir ka\u011f\u0131t al\u0131p hedeflerinizi not edin. Hedeflerinizi g\u00fcnl\u00fck ya da haftal\u0131k olarak yapt\u0131k\u00e7a \u00fczerine tik at\u0131n. Yaz aylar\u0131nda motivasyonunuzu artt\u0131racakt\u0131r.<\/p>\n

G\u00fcnde En Az 2 Litre Su \u0130\u00e7in!<\/strong><\/h3>\n

Ramazan ay\u0131 boyunca su ve s\u0131v\u0131 t\u00fcketimin azalmas\u0131ndan dolay\u0131 v\u00fccutta olu\u015fabilen s\u0131v\u0131 kayb\u0131n\u0131n yerine konmas\u0131 ve susuzluk sonucu olu\u015fan \u00f6demlerin v\u00fccuttan at\u0131lmas\u0131 i\u00e7in g\u00fcnde en az 2-2,5 litre su i\u00e7ilmeli ve su g\u00fcn i\u00e7erisine b\u00f6l\u00fcnmeli.<\/p>\n

B\u00f6ylece v\u00fccudunuzda yeterli hidrasyon sa\u011flanacak ve metabolizman\u0131z\u0131n h\u0131zlanmas\u0131na yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

Siyah \u00c7ay Yerine Bitki \u00c7aylar\u0131na Yer Verin!<\/strong><\/h3>\n

S\u00fcrekli siyah \u00e7ay t\u00fcketmek yerine beyaz \u00e7ay, ye\u015fil \u00e7ay, Rooibos, ku\u015fburnu, \u0131hlamur, melissa, papatya gibi bitki \u00e7aylar\u0131n\u0131 g\u00fcn i\u00e7erisinde mutlaka t\u00fcketmeye \u00f6zen g\u00f6sterin. Kronik rahats\u0131zl\u0131\u011f\u0131n\u0131z varsa hangi \u00e7ay\u0131 t\u00fcketebilece\u011finizi mutlaka doktorunuza dan\u0131\u015f\u0131n.<\/p>\n

Fiziksel Aktivitenizi Artt\u0131r\u0131n!<\/strong><\/h3>\n

Ramazan ay\u0131 boyunca enerji harcamamak i\u00e7in azalt\u0131lan fiziksel aktivitenin bu d\u00f6nemin sonlanmas\u0131yla birlikte artt\u0131r\u0131lmas\u0131 olduk\u00e7a \u00f6nemlidir.<\/p>\n

D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc haftal\u0131k 150 dakika egzersiz \u00f6nermektedir. Fakat metabolizman\u0131zda stres durumunun olu\u015fmamas\u0131 i\u00e7in bu egzersizlere hafif tempo ile ba\u015flamal\u0131s\u0131n\u0131z. Bayram s\u00fcresince hafif tempolu youtube\u2019dan evde egzersiz programlar\u0131 ile ba\u015flayabilirsiniz. Yava\u015f yava\u015f egzersizdeki tempoyu artt\u0131rarak fazla kilolardan kurtulman\u0131za yard\u0131mc\u0131 olabilirsiniz!<\/p>\n

Yediklerinizi \u00c7ok \u00c7i<\/strong>\u011f<\/strong>neyin!<\/strong><\/h3>\n

Besinleri iyi \u00e7i\u011fneyerek k\u00fc\u00e7\u00fck lokmalar halinde getirmeliyiz. Bu sayede yediklerimiz daha kolay sindirilecek ve kullan\u0131lacakt\u0131r. Ayr\u0131ca sindirim \u015fikayetleri ya\u015famayacak, \u015fi\u015fkinli\u011fin ve haz\u0131ms\u0131zl\u0131\u011f\u0131n \u00f6n\u00fcne ge\u00e7mi\u015f olacaks\u0131n\u0131z<\/p>\n

Porsiyonlar\u0131n\u0131z\u0131 Belirleyin!<\/strong><\/h3>\n

En sa\u011fl\u0131kl\u0131 olan\u0131 bu d\u00f6nemde de az ve s\u0131k beslenmeye devam etmek ve besin \u00e7e\u015fitlili\u011fi yan\u0131nda porsiyon kontrol\u00fcne dikkat etmektir.<\/p>\n

Ara \u00f6\u011f\u00fcnlerde badem, ceviz, f\u0131nd\u0131k gibi kuru yemi\u015fler ve taze meyveler t\u00fcketerek ana \u00f6\u011f\u00fcnlerde daha fazla besin al\u0131m\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ebilirsiniz.<\/p>\n

Is\u0131nan Hava \u0130le S\u0131v\u0131 Al\u0131m\u0131n\u0131z\u0131 Artt\u0131r\u0131n!<\/strong><\/h3>\n

Hava s\u0131cakl\u0131\u011f\u0131n\u0131n artmas\u0131 sebebiyle s\u0131v\u0131 t\u00fcketiminizi art\u0131rmak isterseniz, \u00e7orba, ayran, cac\u0131k, taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131 ve i\u00e7erisine sadece limon ve nane yapraklar\u0131 ekleyece\u011finiz aromal\u0131 sular\u0131 ziyarete gelen misafirlerinize de ikram ederek su i\u00e7meyi keyifli hale getirebilirsiniz.<\/p>\n

Birka\u00e7 Ayda Al\u0131nan Kilolar\u0131 3 G\u00fcnde Vermeye \u00c7al\u0131<\/strong>\u015f<\/strong>may\u0131n!<\/strong><\/h3>\n

Karantina s\u00fcresi ve ramazan gibi uzun d\u00f6nemde al\u0131nan bu kilolar\u0131, 3-5 g\u00fcn i\u00e7inde tek\u00a0besin i\u00e7eren sa\u011fl\u0131ks\u0131z diyetlerle vermeye y\u00f6nelmektedir. Metabolizman\u0131n eski h\u0131z\u0131na ula\u015fmas\u0131 i\u00e7in dengeli beslenmek ve\u00a0spor yapmak \u015fartt\u0131r. Ancak 3 ana \u00f6\u011f\u00fcne ek en az 2 ara \u00f6\u011f\u00fcnden olu\u015fan bir beslenme program\u0131 ve her g\u00fcn 45 dakikal\u0131k-1 saatlik egzersizler ile metabolizma eski h\u0131z\u0131n\u0131za ula\u015ft\u0131r\u0131labilir.<\/p>\n

Bayram Sonras\u0131nda Beslenme D\u00fczeni \u00d6nerileri<\/strong><\/h3>\n
    \n
  • Bayram sonras\u0131 kilolar\u0131 verirken sab\u0131rl\u0131 olun, bayram\u0131n hemen ard\u0131ndan yediklerinize dikkat edin ve “bu kilolar\u0131 art\u0131k vermem \u00e7ok zor” gibi moralinizi bozan d\u00fc\u015f\u00fcncelerden uzak durun.<\/li>\n
  • G\u00fcne hafif, yeterli ve dengeli bir kahvalt\u0131 ile ba\u015flay\u0131n. Sucuk, salam, sosis, past\u0131rma gibi i\u015flenmi\u015f g\u0131dalar ya da b\u00f6rek, po\u011fa\u00e7a gibi hamur i\u015fi yerine yumurta, peynir, s\u00fct, yo\u011furt gibi proteinden zengin kahvalt\u0131l\u0131klar\u0131 bol ye\u015fillik ile t\u00fcketin.<\/li>\n
  • G\u00fcnl\u00fck sebze ve meyve t\u00fcketiminizi artt\u0131rarak tatl\u0131 e\u011filiminizi azaltabilirsiniz.<\/li>\n
  • Her ana \u00f6\u011f\u00fcnde salata ya da zeytinya\u011fl\u0131 sebze yemekleri t\u00fcketmeye \u00e7al\u0131\u015f\u0131n ve ara \u00f6\u011f\u00fcnde de meyve t\u00fcketin.<\/li>\n
  • Rafine beyaz unlu \u00fcr\u00fcnler yerine Tam tah\u0131ll\u0131 \u00fcr\u00fcnleri tercih edin.<\/li>\n
  • Zinde kalmak ve kas sisteminizi desteklemek i\u00e7in ara \u00f6\u011f\u00fcnlerinize s\u00fct, yo\u011furt, ayran, kefir vb. besinleri ekleyin.<\/li>\n
  • G\u00fcnl\u00fck 1-2 fincan bitki \u00e7ay\u0131 t\u00fcketin.<\/li>\n
  • Yemeklerinizi haz\u0131rlarken; f\u0131r\u0131nlama, bu\u011fulama, ha\u015flama gibi sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemlerini kullan\u0131n. K\u0131zartmalar\u0131 ve ya\u011fl\u0131 yemekleri tercih etmeyin.<\/li>\n
  • A\u015f\u0131r\u0131 miktarda yemekten ka\u00e7\u0131n\u0131n ve az az s\u0131k s\u0131k beslenip dengeyi sa\u011flay\u0131n.<\/li>\n
  • G\u00fcnl\u00fck en az 2 ana ve 2 ara \u00f6\u011f\u00fcn yap\u0131n.<\/li>\n
  • S\u0131v\u0131 t\u00fcketimi her zaman \u00f6nemli fakat \u00f6zellikle t\u00fcketimin azald\u0131\u011f\u0131 ramazan ay\u0131ndan sonra daha da \u00f6nem verilmelidir. G\u00fcnl\u00fck 2- 2,5 litre su i\u00e7meye \u00f6zen g\u00f6sterin.<\/li>\n
  • G\u00fcnl\u00fck fiziksel aktivite her zaman hayat\u0131n\u0131zda olsun ve \u00f6zellikle ramazan sonras\u0131 metabolizman\u0131z\u0131 h\u0131zland\u0131rmak i\u00e7in mutlaka egzersiz \/ spor yap\u0131n.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    Kendinize \u2018\u2019Hedef \u00c7izelgesi \u2018\u2019 Olu\u015fturun! Hem beslenmenizi hem de ramazan sonras\u0131 hayat\u0131n\u0131z\u0131 d\u00fczenlemek i\u00e7in; G\u00fcnl\u00fck su t\u00fcketimi, \u00f6\u011f\u00fcn say\u0131s\u0131, bitki \u00e7ay\u0131 t\u00fcketimi, fiziksel aktivite vb. hedeflerinizi belirleyin. Elinize bir ka\u011f\u0131t […]<\/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\/1921"}],"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=1921"}],"version-history":[{"count":0,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts\/1921\/revisions"}],"wp:attachment":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/media?parent=1921"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/categories?post=1921"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/tags?post=1921"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}