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{"id":358,"date":"2019-05-08T16:20:03","date_gmt":"2019-05-08T16:20:03","guid":{"rendered":"http:\/\/diyetisyennazkaynak.com\/?p=358"},"modified":"2019-05-10T14:34:52","modified_gmt":"2019-05-10T14:34:52","slug":"ramazan-ayinda-beslenme","status":"publish","type":"post","link":"https:\/\/diyetisyennazkaynak.com\/2019\/05\/08\/ramazan-ayinda-beslenme\/","title":{"rendered":"Ramazan Ay\u0131nda Beslenme"},"content":{"rendered":"
[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”yes” type=”grid” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” z_index=”” css=”.vc_custom_1556904105056{padding-bottom: 30px !important;}”][vc_column width=”1\/6″][\/vc_column][vc_column width=”2\/3″][vc_column_text]Ramazan Ay\u0131nda Beslenme<\/b><\/span><\/p>\n
11 ay\u0131n sultan\u0131 ramazan ay\u0131 geldi\u011fine g\u00f6re herkesin merak etti\u011fi bir \u015fey var. Ramazan ay\u0131nda nas\u0131l beslenmeliyim? Kiminin kilo ald\u0131\u011f\u0131, kiminin zay\u0131flad\u0131\u011f\u0131 ve kab\u0131zl\u0131k problemleri ya\u015fanabilen bu ayda hangi g\u0131dalar\u0131 tercih ediyorsunuz?<\/p>\n
\u00d6ncelikle benim sizlere tavsiyem \u00f6\u011f\u00fcn atlamamak, sahur ve iftarda yeteri kadar yemeniz, t\u00fcm g\u00fcn a\u00e7 kald\u0131m veya kalaca\u011f\u0131m d\u00fc\u015f\u00fcncesiyle iftarda ve sahurda t\u0131ka basa yememeniz. Bu d\u00f6nemde metabolizma yava\u015flad\u0131\u011f\u0131 i\u00e7in \u00f6nceli\u011fimiz kilo almamak ve bunu iftar ve sahur aras\u0131nda ara \u00f6\u011f\u00fcn yaparak, y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131karak destekleyebilirsiniz.<\/p>\n
* \u0130ftar sofran\u0131zdan \u00e7orbay\u0131 eksik etmeyin<\/span><\/p>\n
Mide hacmini doldurup, tokluk hissini kolayla\u015ft\u0131r\u0131r.<\/p>\n
* Basit karbonhidratlar\u0131 sofran\u0131zda bulundurmay\u0131n<\/span><\/p>\n
Makarna, pilav gibi besinleri bu d\u00f6nemde \u00e7ok t\u00fcketmemeye \u00f6zen g\u00f6sterin. Bu besinler yerine tam tah\u0131ll\u0131 \u00fcr\u00fcnleri tercih edin. Kompleks karbonhidratlar yava\u015f sindirildi\u011fi i\u00e7in kan \u015fekerinin dengede kalmas\u0131n\u0131 sa\u011flar.<\/p>\n
* Lifli g\u0131dalar tercih edin<\/span><\/p>\n
Lifli g\u0131dalar tok kalman\u0131za ve barsaklar\u0131n \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n
* Bol bol su t\u00fcketin<\/span><\/p>\n
T\u00fcm g\u00fcn v\u00fccut susuz kald\u0131\u011f\u0131 i\u00e7in su t\u00fcketiminize dikkat edin. Kilogram ba\u015f\u0131na 30-35 mL su i\u00e7iniz.<\/p>\n
* Kola, fanta gibi asitli i\u00e7eceklerden ve meyve sular\u0131ndan (soft i\u00e7eceklerden) uzak durun<\/span><\/p>\n
\u015eeker oran\u0131 y\u00fcksek olan soft i\u00e7ecekler yerine besleyici ve sa\u011fl\u0131kl\u0131 olan i\u00e7ecekleri tercih ediniz.<\/p>\n
* Yeteri kadar meyve t\u00fcketin<\/span><\/p>\n
S\u0131v\u0131, posa, vitamin ve mineral \u00f6zelli\u011fi bak\u0131m\u0131ndan \u00f6nemlidir. Antioksidan \u00f6zelli\u011fi olan A, C vitamini ve beta-karoten i\u00e7in \u00e7ok iyi bir kaynakt\u0131r.<\/p>\n
* Y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131 ihmal etmeyin<\/span><\/p>\n
\u0130ftar yapt\u0131ktan 1-2 saat sonra en az 30 dakika y\u00fcr\u00fcy\u00fc\u015f yaparak metabolizman\u0131z\u0131 h\u0131zland\u0131r\u0131n.<\/p>\n
* Tatl\u0131 t\u00fcketimine dikkat edin<\/span><\/p>\n
Bu ay a\u011f\u0131r, \u015ferbetli tatl\u0131lar t\u00fcketmeyin, yerine 2 top sade dondurma tercih edebilirsiniz. Hem serinletici, kalorisi d\u00fc\u015f\u00fck ve tatl\u0131 iste\u011fini gidermeye yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n
* \u0130ftar sonras\u0131 ara \u00f6\u011f\u00fcn yap\u0131n<\/span><\/p>\n
Ramazan ay\u0131nda metabolizma yava\u015flad\u0131\u011f\u0131 i\u00e7in iftar ve sahur aras\u0131nda ara \u00f6\u011f\u00fcnler ekleyerek metabolizman\u0131z\u0131n h\u0131zlanmas\u0131na yard\u0131mc\u0131 olun.<\/p>\n
* Mineral dengesi i\u00e7in maden suyu t\u00fcketin<\/span><\/p>\n
Oru\u00e7luyken s\u0131v\u0131 ve mineral kayb\u0131 olur bu durumu telafi etmek i\u00e7in bol su t\u00fcketiminin yan\u0131nda 1 \u015fi\u015fe maden suyu i\u00e7melisiniz.<\/p>\n
\u00d6rnek Ramazan Diyeti<\/span><\/strong><\/p>\n
\u0130ftar<\/span><\/p>\n
\u00b7 1 bardak su ve 1 adet Hurma<\/p>\n
\u00b7 1 kep\u00e7e mercimek \u00e7orbas\u0131<\/p>\n
\u00b7 4 adet k\u00f6fte<\/p>\n
\u00b7 Bol salata<\/p>\n
\u00b7 1 su barda\u011f\u0131 ayran<\/p>\n
\u00b7 2 dilim tam bu\u011fday\/\u00e7avdar\/kepek ekme\u011fi<\/p>\n
Ara \u00f6\u011f\u00fcn:<\/span><\/p>\n
\u00b7 1 bardak kefir<\/p>\n
\u00b7 2 tam ceviz<\/p>\n
Sahur:<\/span><\/p>\n
\u00b7 A\u00e7\u0131k \u00e7ay<\/p>\n
\u00b7 1 adet ha\u015flanm\u0131\u015f yumurta<\/p>\n
\u00b7 1 dilim peynir (az tuzlu) veya 3 yemek ka\u015f\u0131\u011f\u0131 lor peynir<\/p>\n
\u00b7 5 adet zeytin<\/p>\n
\u00b7 2 dilim karpuz<\/p>\n
\u00b7 2 dilim tam bu\u011fday\/\u00e7avdar\/kepek ekme\u011fi[\/vc_column_text][\/vc_column][vc_column width=”1\/6″][\/vc_column][\/vc_row][vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][rev_slider_vc alias=”home-content”][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"
[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”yes” type=”grid” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” z_index=”” css=”.vc_custom_1556904105056{padding-bottom: 30px !important;}”][vc_column width=”1\/6″][\/vc_column][vc_column width=”2\/3″][vc_column_text]Ramazan Ay\u0131nda Beslenme 11 ay\u0131n sultan\u0131 ramazan ay\u0131 geldi\u011fine g\u00f6re herkesin merak etti\u011fi bir \u015fey var. Ramazan ay\u0131nda nas\u0131l beslenmeliyim? Kiminin kilo ald\u0131\u011f\u0131, kiminin zay\u0131flad\u0131\u011f\u0131 ve kab\u0131zl\u0131k problemleri ya\u015fanabilen bu ayda hangi…<\/p>\n","protected":false},"author":1,"featured_media":360,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"_links":{"self":[{"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/posts\/358"}],"collection":[{"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/comments?post=358"}],"version-history":[{"count":7,"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/posts\/358\/revisions"}],"predecessor-version":[{"id":366,"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/posts\/358\/revisions\/366"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/media\/360"}],"wp:attachment":[{"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/media?parent=358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/categories?post=358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/diyetisyennazkaynak.com\/wp-json\/wp\/v2\/tags?post=358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}