{"id":525,"date":"2026-11-07T11:32:55","date_gmt":"2026-11-07T11:32:55","guid":{"rendered":"https:\/\/anadolubv.org.tr\/index.php\/ramazanda-saglikli-beslenme\/"},"modified":"2026-11-07T11:38:38","modified_gmt":"2026-11-07T11:38:38","slug":"ramazanda-saglikli-beslenme","status":"publish","type":"page","link":"https:\/\/anadolubv.org.tr\/index.php\/ramazanda-saglikli-beslenme\/","title":{"rendered":"Ramazan’da Sa\u011fl\u0131kl\u0131 Beslenme ve Sahur-\u0130ftar D\u00fczeni"},"content":{"rendered":"

Ramazan ay\u0131nda \u00f6\u011f\u00fcn say\u0131s\u0131 ve saatleri de\u011fi\u015fir; g\u00fcn boyu s\u00fcren a\u00e7l\u0131\u011f\u0131n ard\u0131ndan iftar ve sahur, beslenmenin neredeyse tamam\u0131n\u0131 ta\u015f\u0131r. Bu iki \u00f6\u011f\u00fcn\u00fcn dengeli planlanmas\u0131, g\u00fcn i\u00e7inde enerjinin korunmas\u0131na, sindirim sorunlar\u0131n\u0131n azalmas\u0131na ve ay boyunca kilo dengesinin sa\u011flanmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n

\"Ramazan'da<\/figure>\n

Sahuru atlamamak<\/h2>\n

Sahur, g\u00fcn i\u00e7indeki a\u00e7l\u0131\u011fa haz\u0131rl\u0131k \u00f6\u011f\u00fcn\u00fcd\u00fcr. Sahuru atlamak ya da yaln\u0131zca su i\u00e7ip uyumak, g\u00fcn i\u00e7inde halsizlik, ba\u015f a\u011fr\u0131s\u0131 ve iftarda a\u015f\u0131r\u0131 yeme iste\u011fine yol a\u00e7abilir. Yumurta, peynir, yo\u011furt, tam tah\u0131ll\u0131 ekmek, sebze ve bir porsiyon meyveden olu\u015fan bir sahur, uzun s\u00fcre tok tutar. \u00c7ok tuzlu ve k\u0131zartma a\u011f\u0131rl\u0131kl\u0131 besinler ise susuzlu\u011fu art\u0131r\u0131r.<\/p>\n

\u0130ftarda sindirim dostu ba\u015flang\u0131\u00e7<\/h2>\n

\u0130ftara su ve bir iki hurma ya da bir k\u00e2se \u00e7orbayla ba\u015flamak, uzun a\u00e7l\u0131\u011f\u0131n ard\u0131ndan mideyi yormadan beslenmeye ge\u00e7meyi sa\u011flar. Ard\u0131ndan k\u0131sa bir ara verip ana yeme\u011fe ge\u00e7mek, h\u0131zl\u0131 ve fazla yeme riskini azalt\u0131r. Ana yemekte sebze, protein kayna\u011f\u0131 ve \u00f6l\u00e7\u00fcl\u00fc bir tah\u0131l porsiyonunun bulundu\u011fu dengeli bir tabak tercih edilmelidir.<\/p>\n

Ramazan sofralar\u0131nda s\u0131k yer alan \u015ferbetli tatl\u0131lar ve hamur i\u015fleri her g\u00fcn de\u011fil, \u00f6l\u00e7\u00fcl\u00fc s\u0131kl\u0131kta t\u00fcketilmelidir. Tatl\u0131 iste\u011fi i\u00e7in meyveli ya da s\u00fctl\u00fc tatl\u0131lar daha hafif se\u00e7eneklerdir.<\/p>\n

Ramazan sonras\u0131 ge\u00e7i\u015f<\/h2>\n

Bayramla birlikte \u00f6\u011f\u00fcn d\u00fczeni yeniden de\u011fi\u015fir. Bu d\u00f6nemde yo\u011fun tatl\u0131 t\u00fcketimi ve uzun sofralar sindirimi zorlayabilir. Ramazan boyunca kazan\u0131lan \u00f6l\u00e7\u00fcl\u00fc porsiyon ve d\u00fczenli su i\u00e7me al\u0131\u015fkanl\u0131klar\u0131n\u0131 bayram sonras\u0131nda da s\u00fcrd\u00fcrmek, kilo dengesini koruman\u0131n en kolay yoludur.<\/p>\n

Bayram ziyaretlerinde ikram edilen tatl\u0131lar\u0131 g\u00fcn boyunca tek bir porsiyonla s\u0131n\u0131rlamak, her ziyarette yeniden yememek de pratik bir y\u00f6ntemdir. Ana \u00f6\u011f\u00fcnleri atlamamak ise g\u00fcn i\u00e7inde a\u015f\u0131r\u0131 at\u0131\u015ft\u0131rmay\u0131 \u00f6nler.<\/p>\n

S\u0131v\u0131 dengesi<\/h2>\n

\u0130ftar ile sahur aras\u0131ndaki saatlerde yeterli su t\u00fcketmek, g\u00fcn i\u00e7indeki ba\u015f a\u011fr\u0131s\u0131 ve halsizli\u011fi azalt\u0131r. Suyu tek seferde de\u011fil, bu s\u00fcreye yayarak i\u00e7mek daha etkilidir. \u00c7ay ve kahve t\u00fcketimi \u00f6l\u00e7\u00fcl\u00fc tutulmal\u0131, sahurda \u00e7ok tuzlu besinlerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n

Oru\u00e7lu saatlerde a\u011f\u0131r egzersiz yerine iftardan bir iki saat sonra yap\u0131lan hafif bir y\u00fcr\u00fcy\u00fc\u015f tercih edilebilir. Bu hem sindirimi kolayla\u015ft\u0131r\u0131r hem de ay boyunca hareketli kalmay\u0131 sa\u011flar.<\/p>\n

\u00c7ocuklar\u0131n ve gen\u00e7lerin oru\u00e7 tutmas\u0131 konusunda ise b\u00fcy\u00fcme ihtiya\u00e7lar\u0131 g\u00f6z \u00f6n\u00fcnde bulundurulmal\u0131, gerekirse hekim g\u00f6r\u00fc\u015f\u00fc al\u0131nmal\u0131d\u0131r.<\/p>\n

Diyabet, tansiyon ya da mide rahats\u0131zl\u0131\u011f\u0131 olanlar oru\u00e7 tutmadan \u00f6nce mutlaka hekimlerine dan\u0131\u015fmal\u0131d\u0131r. Ramazan boyunca kilo ve kan \u015fekeri dengesini korumak isteyenler bir \u00c7ankaya diyetisyen<\/a> g\u00f6r\u00fc\u015fmesinde sahur ve iftar planlar\u0131n\u0131 birlikte haz\u0131rlayabilir. Online g\u00f6r\u00fc\u015fme tercih edenler i\u00e7in Ankara diyetisyen<\/a> deste\u011fi uzaktan da s\u00fcrd\u00fcr\u00fclebilir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ramazan ay\u0131nda \u00f6\u011f\u00fcn say\u0131s\u0131 ve saatleri de\u011fi\u015fir; g\u00fcn boyu s\u00fcren a\u00e7l\u0131\u011f\u0131n ard\u0131ndan iftar ve sahur, beslenmenin neredeyse tamam\u0131n\u0131 ta\u015f\u0131r. Bu iki \u00f6\u011f\u00fcn\u00fcn dengeli planlanmas\u0131, g\u00fcn i\u00e7inde enerjinin korunmas\u0131na, sindirim sorunlar\u0131n\u0131n azalmas\u0131na ve ay boyunca kilo dengesinin sa\u011flanmas\u0131na yard\u0131mc\u0131 olur. Sahuru atlamamak Sahur, g\u00fcn i\u00e7indeki a\u00e7l\u0131\u011fa haz\u0131rl\u0131k \u00f6\u011f\u00fcn\u00fcd\u00fcr. Sahuru atlamak ya da yaln\u0131zca su i\u00e7ip uyumak, […]<\/p>\n","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-525","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/525","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=525"}],"version-history":[{"count":3,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/525\/revisions"}],"predecessor-version":[{"id":553,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/525\/revisions\/553"}],"wp:attachment":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=525"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}