Ramazan ay\u0131 boyunca de\u011fi\u015fen beslenme d\u00fczeni, bayramla birlikte yerini zengin sofralara ve ikramlara b\u0131rak\u0131yor. Ancak bayram g\u00fcnlerinde b\u00fcy\u00fck porsiyonlarda ve s\u0131k aral\u0131klarla yemek t\u00fcketmek; mide problemleri, kan \u015fekeri dalgalanmalar\u0131 ve halsizlik gibi sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abiliyor. Bu nedenle bayram\u0131n keyfini \u00e7\u0131kar\u0131rken sa\u011fl\u0131\u011f\u0131 korumak birka\u00e7 k\u00fc\u00e7\u00fck ama etkili beslenme ipucu ile m\u00fcmk\u00fcn olabiliyor. Memorial \u015ei\u015fli Hastanesi Beslenme ve Diyet B\u00f6l\u00fcm\u00fc\u2019nden Uz. Dyt. Sinem T\u00fcrkmen, bayram beslenmesinde dikkat edilmesi gerekenleri anlat\u0131yor.<\/p>\n
Kahvalt\u0131da sindirim sistemini yormayan tercihler yap\u0131n<\/strong><\/p>\n Ramazan sonras\u0131 yeniden d\u00fczenlenen beslenme al\u0131\u015fkanl\u0131klar\u0131nda dengeli se\u00e7imler yapmak, hem sindirim sistemini korumaya hem de g\u00fcn boyu enerjik hissetmeye yard\u0131mc\u0131 olur. Bayram sabah\u0131 genellikle uzun s\u00fcredir \u00f6zlenen kahvalt\u0131 sofralar\u0131yla ba\u015flar. Ancak oru\u00e7 sonras\u0131 mide hen\u00fcz yo\u011fun beslenmeye tam adapte olamayabilir. Bu nedenle k\u0131zartmalar, a\u015f\u0131r\u0131 ya\u011fl\u0131 b\u00f6rekler veya \u00e7ok fazla \u015fark\u00fcteri \u00fcr\u00fcnleri yerine daha dengeli bir kahvalt\u0131 tercih edilmesi \u00f6nerilir. Sindirim sistemini yormayan bir bayram kahvalt\u0131s\u0131 i\u00e7in \u015fu besinler tercih edilebilir. \u00d6rne\u011fin; ha\u015flanm\u0131\u015f yumurta veya az ya\u011fl\u0131 omlet, peynir, zeytin, tam tah\u0131ll\u0131 ekmek ve bol ye\u015fillik. Bu \u015fekilde haz\u0131rlanan dengeli bir kahvalt\u0131 hem sindirimi kolayla\u015ft\u0131r\u0131r hem de g\u00fcn i\u00e7inde a\u015f\u0131r\u0131 yeme iste\u011finin \u00f6n\u00fcne ge\u00e7ebilir.<\/p>\n Ayn\u0131 g\u00fcn i\u00e7inde birden fazla tatl\u0131 t\u00fcketmeyin\u00a0<\/strong><\/p>\n Bayram\u0131n en zor k\u0131sm\u0131 \u015f\u00fcphesiz tatl\u0131 ikramlar\u0131na kar\u015f\u0131 koyabilmektir. \u00d6zellikle \u015ferbetli tatl\u0131lar y\u00fcksek \u015feker ve kalori i\u00e7erdi\u011fi i\u00e7in kan \u015fekerini h\u0131zl\u0131 y\u00fckseltip k\u0131sa s\u00fcrede tekrar d\u00fc\u015fmesine neden olabilir. Bu durum daha fazla tatl\u0131 iste\u011fi yarat\u0131rken; halsizlik, uyku hali, yorgunluk ve stres art\u0131\u015f\u0131na da yol a\u00e7abilir. Bu nedenle tatl\u0131 porsiyonlar\u0131n\u0131n k\u00fc\u00e7\u00fck tutulmas\u0131, ayn\u0131 g\u00fcn i\u00e7inde birden fazla tatl\u0131 t\u00fcketilmemesi, \u015ferbetli tatl\u0131lar yerine s\u00fctl\u00fc veya meyve bazl\u0131 tatl\u0131lar\u0131n tercih edilmesi daha dengeli bir se\u00e7im olacakt\u0131r. Tatl\u0131lar\u0131n yan\u0131nda t\u00fcketilen i\u00e7eceklerin de \u015fekersiz olmas\u0131 \u00f6nerilmektedir.<\/p>\n Ziyaretlere gitmeden \u00f6nce k\u00fc\u00e7\u00fck bir ara \u00f6\u011f\u00fcn yap\u0131n<\/strong><\/p>\n Bayram ziyaretleri s\u0131ras\u0131nda s\u00fcrekli ikramlarla kar\u015f\u0131la\u015fmak olduk\u00e7a normaldir. Ancak ziyaretlere \u00e7ok a\u00e7 gitmek kontrols\u00fcz \u015fekilde fazla yemek t\u00fcketilmesine neden olabilir. Evden \u00e7\u0131kmadan \u00f6nce t\u00fcketilecek k\u00fc\u00e7\u00fck bir ara \u00f6\u011f\u00fcn, porsiyon kontrol\u00fcn\u00fc kolayla\u015ft\u0131rabilir. \u00d6rne\u011fin bir avu\u00e7 \u00e7i\u011f badem, bir kase yo\u011furt gibi besinler tokluk hissini art\u0131rarak a\u015f\u0131r\u0131 t\u00fcketimi \u00f6nlemeye yard\u0131mc\u0131 olur.<\/p>\n Bol su t\u00fcketin, fazla yeme iste\u011finiz azals\u0131n<\/strong><\/p>\n Ramazan boyunca azalan su t\u00fcketimi al\u0131\u015fkanl\u0131\u011f\u0131 bayram g\u00fcnlerinde de s\u00fcrd\u00fcr\u00fclmemelidir. G\u00fcn i\u00e7inde yeterli miktarda su t\u00fcketmek metabolizman\u0131n d\u00fczenlenmesine ve fazla yeme iste\u011finin azalmas\u0131na yard\u0131mc\u0131 olur. G\u00fcnl\u00fck olarak 1.5-2 litre su i\u00e7ilmesi v\u00fccudun s\u0131v\u0131 dengesini koruyabilmek i\u00e7in \u00f6nemlidir. \u00c7ay ve kahve t\u00fcketiminin de g\u00fcnde 2-3 fincanla s\u0131n\u0131rland\u0131r\u0131lmas\u0131 gerekir.<\/p>\n Her yemek sonras\u0131 20-30 dakika y\u00fcr\u00fcy\u00fc\u015f yap\u0131n<\/strong><\/p>\n Bayram g\u00fcnleri \u00e7o\u011fu zaman uzun s\u00fcreli oturmalarla ge\u00e7er. Ancak yemek sonras\u0131 yap\u0131lacak 20-30 dakikal\u0131k hafif y\u00fcr\u00fcy\u00fc\u015fler hem sindirimi destekler hem de kan \u015fekeri kontrol\u00fcne yard\u0131mc\u0131 olur. G\u00fcnl\u00fck hareketi art\u0131rmak i\u00e7in asans\u00f6r yerine merdiven kullanmak, k\u0131sa mesafelerde ara\u00e7 yerine y\u00fcr\u00fcmek gibi k\u00fc\u00e7\u00fck al\u0131\u015fkanl\u0131klar da olduk\u00e7a faydal\u0131 olabilir.<\/p>\n Bayrama sa\u011fl\u0131kl\u0131 tatl\u0131 \u00f6nerisi \u201c\u015eekersiz hurmal\u0131 fit toplar\u201d<\/strong><\/p>\n \u0130\u00e7indekiler:<\/strong>\u00a0Rafine \u015feker i\u00e7ermeyen bu pratik tatl\u0131, bayram ikramlar\u0131na daha dengeli bir alternatif sunar. Malzemeler; 10 adet hurma, 1 \u00e7ay barda\u011f\u0131 \u00e7i\u011f badem veya f\u0131nd\u0131k, 2 yemek ka\u015f\u0131\u011f\u0131 kakao, 1 yemek ka\u015f\u0131\u011f\u0131 Hindistan cevizi, 1 yemek ka\u015f\u0131\u011f\u0131 f\u0131st\u0131k ezmesi (iste\u011fe ba\u011fl\u0131).<\/p>\n Yap\u0131l\u0131\u015f\u0131:<\/strong>\u00a0Hurmalar\u0131n \u00e7ekirdeklerini \u00e7\u0131kar\u0131p 1-2 saat suda beklettikten sonra rondodan ge\u00e7irin. Badem veya f\u0131nd\u0131\u011f\u0131 ekleyerek tekrar \u00e7ekin. Kakao ve Hindistan cevizi ile kar\u0131\u015ft\u0131r\u0131p k\u00fc\u00e7\u00fck toplar haline getirin. \u0130ste\u011fe ba\u011fl\u0131 olarak d\u0131\u015f\u0131n\u0131 Hindistan cevizine veya kakao tozuna bulayabilirsiniz.<\/p>\n \u00a0<\/p>\n \u00a0<\/p>\n Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":" Ramazan ay\u0131 boyunca de\u011fi\u015fen beslenme d\u00fczeni, bayramla birlikte yerini zengin sofralara ve ikramlara b\u0131rak\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":3182,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[],"class_list":["post-3181","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts\/3181","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3181"}],"version-history":[{"count":1,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts\/3181\/revisions"}],"predecessor-version":[{"id":3183,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts\/3181\/revisions\/3183"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/media\/3182"}],"wp:attachment":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3181"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3181"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}