{"id":35361,"date":"2017-05-28T15:12:26","date_gmt":"2017-05-28T12:12:26","guid":{"rendered":"https:\/\/binkelam.com\/?p=35361"},"modified":"2017-05-28T15:12:26","modified_gmt":"2017-05-28T12:12:26","slug":"saglikli-ve-rahat-bir-oruc-icin-nasil-beslenmeli","status":"publish","type":"post","link":"https:\/\/binkelam.com\/en\/saglikli-ve-rahat-bir-oruc-icin-nasil-beslenmeli\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Ve Rahat Bir Oru\u00e7 \u0130\u00e7in Nas\u0131l Beslenmeli?"},"content":{"rendered":"

Son y\u0131llarda Ramazan\u2019\u0131n yaz aylar\u0131na denk gelmesi pek \u00e7ok ki\u015finin oru\u00e7 tutarken <\/strong>a\u015f\u0131r\u0131 susuzluk, ba\u015f d\u00f6nmesi, halsizlik, asabiyet gibi sorunlar ya\u015famas\u0131na neden oluyor. Elbette b\u00fcnyelerimiz g\u00fcnl\u00fck hayatta saatlerce a\u00e7 kalmaya uygun ve al\u0131\u015f\u0131k olmad\u0131\u011f\u0131ndan oru\u00e7 ibadeti <\/strong>yerine getirilirken ufak tefek \u015fikayetlerin ortaya \u00e7\u0131kmas\u0131 normal. Ama iftarda, sahurda ve ikisinin aras\u0131nda Ramazan\u2019da sa\u011fl\u0131kl\u0131 beslenme <\/strong>ad\u0131na elimizden geleni yaparsak bu tarz problemlerin b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcnden ka\u00e7\u0131nmam\u0131z m\u00fcmk\u00fcn. \u0130\u015fte rahat ve sa\u011fl\u0131kl\u0131 oru\u00e7 <\/strong>tutabilmek i\u00e7in \u00fczerinde durulmas\u0131 gereken en \u00f6nemli noktalar:<\/p>\n

\u0130\u015flenmi\u015f G\u0131da ve Abur Cuburdan Ka\u00e7\u0131n\u0131p Ger\u00e7ek, Do\u011fal, Besleyici Se\u00e7eneklere Y\u00f6nelin<\/strong><\/span><\/p>\n

 <\/p>\n

Haz\u0131r ve i\u015flenmi\u015f g\u0131dalar genelde kolay haz\u0131rlan\u0131p ihtiya\u00e7 an\u0131nda hemen t\u00fcketilebildikleri i\u00e7in ve biraz da al\u0131\u015fkanl\u0131ktan tercih edilirler. Ancak bu tarz yiyecekler normal hayatta bile faydal\u0131 de\u011filken Ramazan\u2019da ihtiya\u00e7 duydu\u011fumuz besleyicili\u011fi ve doyuruculu\u011fu sa\u011flamalar\u0131 m\u00fcmk\u00fcn de\u011fildir.<\/p>\n

Pek \u00e7ok haz\u0131r yeme\u011fin, abur cuburun ve i\u015flem g\u00f6rm\u00fc\u015f g\u0131dan\u0131n i\u00e7eri\u011finde bulunan y\u00fcksek miktardaki sa\u011fl\u0131ks\u0131z ya\u011f, sodyum (tuz) ve \u015fekerin Ramazan\u2019da beslenme <\/strong>i\u00e7inde yeri olmamal\u0131d\u0131r. Sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in bu Ramazan\u2019\u0131 bir milat kabul edip bu tarz g\u0131dalar\u0131 hayat\u0131n\u0131zdan tamamen \u00e7\u0131karman\u0131z\u0131 da \u015fiddetle tavsiye ederiz.<\/p>\n

\"\"<\/a><\/p>\n

Pazardan ve kasaptan taze halleriyle sat\u0131n alaca\u011f\u0131n\u0131z sa\u011fl\u0131kl\u0131 et t\u00fcrevleriyle taze sebze ve meyveler Ramazan\u2019\u0131 daha sa\u011fl\u0131kl\u0131 bi\u00e7imde ge\u00e7irip g\u00fcn i\u00e7inde fazlaca a\u00e7l\u0131k, susuzluk ve halsizlik hissetmenizin \u00f6n\u00fcne ge\u00e7ecektir. Bunun yan\u0131 s\u0131ra doyuruculuk a\u00e7\u0131s\u0131ndan lif oran\u0131 y\u00fcksek tam tah\u0131llardan da hem ekmekte, hem hamur i\u015flerinde, hem de tatl\u0131larda bol bol faydalanabilirsiniz.<\/p>\n

\"\"<\/a><\/p>\n

Beyaz\/Beyazlat\u0131lm\u0131\u015f Yiyeceklerden Uzak Durun<\/strong><\/span><\/p>\n

Beyaz ekmek, beyaz pirin\u00e7, beyaz \u015feker, beyaz un gibi besinler hem besleyicilik a\u00e7\u0131s\u0131ndan zay\u0131ft\u0131r, hem de t\u00fcketildikten sonra kan \u015fekerinizi y\u00fckselterek k\u0131sa s\u00fcrede tekrar ac\u0131kman\u0131za neden olabilirler. Ramazan\u2019da sa\u011fl\u0131kl\u0131 beslenmek <\/strong>ad\u0131na bunlar\u0131n yerine tam bu\u011fday, kepek veya \u00e7avdar ekmekleri, esmer pirin\u00e7 ya da bulgur, esmer \u015feker ya da do\u011fal tatland\u0131r\u0131c\u0131lar kullanman\u0131z faydan\u0131za olacakt\u0131r.<\/p>\n

E\u011fer aileniz geni\u015fse ve evde \u00e7ok ki\u015fi oru\u00e7 tutuyorsa bu g\u0131dalar\u0131 internetten ya da k\u00f6y pazarlar\u0131ndan birka\u00e7 kiloluk torbalar halinde marketlerdekinden \u00e7ok daha uygun fiyatlara sat\u0131n alabilirsiniz. Son olarak ka\u00e7\u0131n\u0131lmas\u0131 gereken beyaz yiyeceklere sa\u011fl\u0131kl\u0131, i\u015flenmemi\u015f beyaz eti ve yumurtay\u0131 dahil etmemek gerekti\u011fini de ekleyelim.<\/p>\n

Bol Miktarda Su \u0130\u00e7eren Yiyeceklerden Faydalan\u0131n<\/strong><\/span><\/p>\n

\"\"<\/a><\/p>\n

Oru\u00e7 tutmak <\/strong>s\u00f6z konusu oldu\u011funda pek \u00e7ok ki\u015fi susuzlu\u011fun a\u00e7l\u0131ktan daha bask\u0131n ve dayan\u0131lmas\u0131 zor oldu\u011funu dile getirir. E\u011fer iftar ve sahur<\/strong> aras\u0131nda yeterince su i\u00e7ti\u011finizi (en az 2-2,5 litre) d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz halde g\u00fcn i\u00e7inde \u00e7ok a\u011f\u0131r bir susuzluk hissediyorsan\u0131z t\u00fcketti\u011finiz yiyecekler su a\u00e7\u0131s\u0131ndan yeterince zengin olmayabilir. Bunun \u00f6tesinde bilmeden suyun v\u00fccuttan at\u0131lmas\u0131n\u0131 kolayla\u015ft\u0131ran, v\u00fccuttaki suyu t\u00fcketen yemekler yiyor da olabilirsiniz.<\/p>\n

Karpuz, kavun, ananas, salatal\u0131k, g\u00f6bek marul, kereviz, domates, karnabahar, \u0131spanak, \u00e7ilek, brokoli, ve havu\u00e7 su i\u00e7eri\u011fi en y\u00fcksek sebze ve meyveler <\/strong>aras\u0131ndad\u0131r. Ramazan\u2019da susuzluk \u00e7ekmemek <\/strong>i\u00e7in her g\u00fcn bu meyve ve sebzeleri en az 4-5 porsiyon olacak \u015fekilde t\u00fcketmeniz ya da sular\u0131n\u0131 (evde taze s\u0131k\u0131lm\u0131\u015f ya da robottan ge\u00e7irilmi\u015f olarak) i\u00e7menizi tavsiye ederiz. S\u00f6z konusu sebzeleri \u00e7orbalar\u0131n\u0131za eklemek de etkili bir y\u00f6ntem olabilir. Ancak \u00e7orbalar\u0131n\u0131z\u0131n ve yemeklerinizin fazla tuzlu olmamas\u0131na \u00f6zen g\u00f6stermelisiniz.<\/p>\n

\u015eekerli ve K\u0131zarm\u0131\u015f G\u0131dalara Ramazan Sofras\u0131nda Yer Vermeyin<\/strong><\/span><\/p>\n

Birer Ramazan gelene\u011fi <\/strong>haline gelen g\u00fclla\u00e7, hurma gibi g\u0131dalardan elbette arada bir, k\u00fc\u00e7\u00fck porsiyonlar halinde t\u00fcketebilirsiniz, ancak bunlar\u0131 her g\u00fcn yemek orucunuzun rahat ge\u00e7mesini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde baltalayacakt\u0131r. Bu nedenle e\u011fer tatl\u0131dan vazge\u00e7emiyorsan\u0131z \u00f6zellikle \u015ferbetli tatl\u0131lar\u0131 ve bol \u015fekerli abur cuburlar\u0131 t\u00fcketmek i\u00e7in Ramazan Bayram\u0131 <\/strong>oru\u00e7 g\u00fcnlerinden daha do\u011fru bir zamand\u0131r. Ramazan boyunca tatl\u0131\/\u015feker ihtiyac\u0131n\u0131z\u0131 do\u011fal bal, tahin ve pekmez, taze meyveler gibi daha sa\u011fl\u0131kl\u0131 se\u00e7eneklerden kar\u015f\u0131lamaya \u00e7al\u0131\u015f\u0131n.<\/p>\n

\"\"<\/a><\/p>\n

Bunun yan\u0131 s\u0131ra \u00e7i\u011f b\u00f6rek, su b\u00f6re\u011fi, patates gibi \u00e7o\u011funlukla k\u0131zart\u0131larak t\u00fcketilen yemeklerin f\u0131r\u0131nda ya da ha\u015flanarak haz\u0131rlanan tariflerine y\u00f6nelmeniz iftar ya da sahurda v\u00fccudunuza ertesi g\u00fcn sizi rahats\u0131z edecek a\u015f\u0131r\u0131 miktarda ya\u011f alman\u0131z\u0131n \u00f6n\u00fcne ge\u00e7ecektir. Al\u0131\u015ft\u0131\u011f\u0131m\u0131z lezzetlerin az ya\u011fl\u0131 <\/strong>\u00e7e\u015fitleri ba\u015flang\u0131\u00e7ta damak tad\u0131m\u0131za uymayabilir, ancak daha sa\u011fl\u0131kl\u0131 Ramazan tarifleri <\/strong>uygulamaya ba\u015flad\u0131ktan sonra k\u0131zarm\u0131\u015f ya\u011f\u0131n tad\u0131n\u0131 bir daha aramayaca\u011f\u0131n\u0131z\u0131n g\u00fcvencesini verebiliriz.<\/p>\n

Basit Karbonhidratlara Dikkat<\/strong><\/span><\/p>\n

Makarna, patates ve pilav gibi g\u0131dalar T\u00fcrk mutfa\u011f\u0131n\u0131n vazge\u00e7ilmez yan (hatta zaman zaman ana) yemeklerinden olsalar da maalesef bunlar\u0131n t\u00fcm\u00fc Ramazan\u2019da sa\u011fl\u0131kl\u0131 beslenme <\/strong>a\u00e7\u0131s\u0131ndan uzak durulmas\u0131 gereken basit karbonhidratlar grubuna girmektedir. Basit karbonhidratlar<\/a> kana kar\u0131\u015ft\u0131rd\u0131klar\u0131nda h\u0131zl\u0131ca kalitesiz \u015fekere d\u00f6n\u00fc\u015f\u00fcrler ve k\u0131sa s\u00fcrede mide kaz\u0131nmas\u0131na yol a\u00e7arlar.<\/p>\n

Bu tarz karbonhidratlardan illa ki t\u00fcketecekseniz yanlar\u0131nda mutlaka k\u0131rm\u0131z\u0131 ya da beyaz et, yumurta, fasulye, bezelye gibi protein i\u00e7eri\u011fi y\u00fcksek ana yemeklerin bulunmas\u0131na \u00f6zen g\u00f6sterin. Proteinler ve sa\u011fl\u0131kl\u0131 ya\u011flar<\/strong> hem kan \u015fekerinizi dengeler, hem de verdikleri tokluk hissiyle ac\u0131kman\u0131z\u0131 geciktirirler.<\/p>\n

Ramazan\u0131n herkese sa\u011fl\u0131k, mutluluk ve huzur getirmesini dileriz.<\/p>","protected":false},"excerpt":{"rendered":"

Son y\u0131llarda Ramazan\u2019\u0131n yaz aylar\u0131na denk gelmesi pek \u00e7ok ki\u015finin oru\u00e7 tutarken a\u015f\u0131r\u0131 susuzluk, ba\u015f d\u00f6nmesi,...<\/p>","protected":false},"author":3,"featured_media":35362,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[435,5],"tags":[],"class_list":["post-35361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme-diyet","category-saglik"],"_links":{"self":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/35361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/comments?post=35361"}],"version-history":[{"count":0,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/35361\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media\/35362"}],"wp:attachment":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media?parent=35361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/categories?post=35361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/tags?post=35361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}