{"id":131703,"date":"2025-02-10T15:42:02","date_gmt":"2025-02-10T12:42:02","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=131703"},"modified":"2025-02-10T16:57:20","modified_gmt":"2025-02-10T13:57:20","slug":"ramazanda-bagirsaklari-motor-gibi-calistiran-bagirsak-tembelligine-iyi-gelen-7-oneri","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/ramazanda-bagirsaklari-motor-gibi-calistiran-bagirsak-tembelligine-iyi-gelen-7-oneri\/","title":{"rendered":"Ramazanda ba\u011f\u0131rsaklar\u0131 motor gibi \u00e7al\u0131\u015ft\u0131ran, ba\u011f\u0131rsak tembelli\u011fine iyi gelen 7 \u00f6neri"},"content":{"rendered":"

Ramazan ay\u0131nda beslenme d\u00fczeninde de\u011fi\u015fimle beraber baz\u0131 ki\u015filerde ba\u011f\u0131rsak tembelli\u011fi, \u015fi\u015fkinlik, gaz, kab\u0131zl\u0131k gibi sindirim sistemi problemleri ya\u015fanabiliyor.<\/p>\n

Sa\u011fl\u0131ks\u0131z beslenme ve sedanter (hareketsiz) bir ya\u015fam \u015fekli bu semptomlar\u0131n \u015fiddetini art\u0131r\u0131p ya\u015fam kalitesini d\u00fc\u015f\u00fcrebiliyor.<\/p>\n

Ramazanda ba\u011f\u0131rsaklar\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in lifli g\u0131dalarla yani meyve, sebze, tam tah\u0131llar ve bakliyat \u00fcr\u00fcnleriyle beslenmenin yan\u0131 s\u0131ra iftarla sahur aras\u0131 bol su i\u00e7meli, Ramazan ay\u0131n\u0131 hareketsiz ge\u00e7irmemeli, d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f yapmal\u0131, iftardan sonra kay\u0131s\u0131 \u00e7ay\u0131, papatya gibi sindirimi destekleyen bitkisel \u00e7aylar t\u00fcketmelidir.<\/p>\n

Ramazan ay\u0131nda ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 korumak, sindirim sisteminin \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in yap\u0131lmas\u0131 gerekenler \u015f\u00f6yle s\u0131ralanabilir:<\/p>\n

RAMAZANDA BA\u011eIRSAKLARI \u00c7ALI\u015eTIRMAK \u0130\u00c7\u0130N NELER YAPMALI?<\/h3>\n

Ramazan ay\u0131nda uzun s\u00fcre a\u00e7 ve susuz ge\u00e7irmek \u00f6zellikle a\u00e7l\u0131kla susuzlu\u011fa pek al\u0131\u015fmam\u0131\u015f ve sa\u011fl\u0131ks\u0131z beslenen ki\u015filerde ba\u011f\u0131rsaklarda tembellik g\u00f6r\u00fclebiliyor.<\/p>\n

Ba\u011f\u0131rsaklar\u0131n sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fmas\u0131n\u0131 desteklemek i\u00e7in \u015funlara dikkat etmelidir:<\/p>\n

L\u0130FL\u0130 GIDALAR T\u00dcKET\u0130N<\/strong><\/p>\n

Ramazanda ba\u011f\u0131rsaklar\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131n en etkili yolu lif i\u00e7eri\u011fi y\u00fcksek besinler t\u00fcketmektir.<\/p>\n

Lif, bitkilerde do\u011fal olarak bulunan bir karbonhidrat t\u00fcr\u00fcd\u00fcr.<\/p>\n

Meyve, sebze, bakliyat, kuruyemi\u015fler ve tam tah\u0131llar lif a\u00e7\u0131s\u0131ndan en zengin g\u0131dalard\u0131r.<\/p>\n

\"ramazanda<\/p>\n

\n

World Journal of Gastroenterology\u2019de 2012 Aral\u0131k ay\u0131ndaki \u201cDiyet lifinin kab\u0131zl\u0131k \u00fczerindeki etkisi: Bir meta analiz\u201d adl\u0131 \u00e7al\u0131\u015fmada lifin kab\u0131zl\u0131\u011fa iyi geldi\u011fi, d\u0131\u015fk\u0131lama s\u0131kl\u0131\u011f\u0131n\u0131 ve d\u0131\u015fk\u0131 yumu\u015fakl\u0131\u011f\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 belirlendi.<\/p>\n

Kay\u0131s\u0131, incir, \u00fcz\u00fcm, kavun, karpuz erik gibi lif oran\u0131 y\u00fcksek ve laksatif (ba\u011f\u0131rsak yumu\u015fat\u0131c\u0131) etkili g\u0131dalar da d\u0131\u015fk\u0131 hacmini ve yumu\u015fakl\u0131\u011f\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabiliyor.<\/p>\n

Ramazan boyunca iftarda ve sahurda sofralarda meyve, sebzeler, salatalar, \u00e7orbalar, bakliyatlar eksik olmamal\u0131, bu besinler bol bol yenilmelidir.<\/p>\n

BOL SU \u0130\u00c7\u0130N<\/strong><\/p>\n

Su sa\u011fl\u0131kl\u0131 bir ya\u015fam\u0131n ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131n olmazsa olmaz\u0131d\u0131r. Su ve di\u011fer i\u00e7ecekler, yiyeceklerin emilmesine, par\u00e7alanmas\u0131na yard\u0131mc\u0131 olur, ayr\u0131ca d\u0131\u015fk\u0131y\u0131 daha yumu\u015fak hale getirerek kab\u0131zl\u0131\u011f\u0131 \u00f6nler.<\/p>\n

Pediatri Dergisi\u2019nde Temmuz-A\u011fustos 2017\u2019de \u00e7ocuklarda ve ergenlerde s\u0131v\u0131 t\u00fcketimi ve su al\u0131m\u0131n\u0131n kab\u0131zl\u0131\u011fa etkisi \u00fczerine yap\u0131lan literat\u00fcr incelemelerinde az su i\u00e7menin, yetersiz s\u0131v\u0131 al\u0131m\u0131n\u0131n kab\u0131zl\u0131\u011f\u0131 tetikleyebildi\u011fi g\u00f6r\u00fcld\u00fc.<\/p>\n

S\u0131v\u0131 oran\u0131 y\u00fcksek bir beslenme program\u0131 uygulamak, bol su i\u00e7mek de Ramazan ay\u0131nda ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 koruman\u0131n, ba\u011f\u0131rsaklar\u0131 \u00e7al\u0131\u015ft\u0131rman\u0131n bir di\u011fer pratik ve do\u011fal y\u00f6ntemidir.<\/p>\n

\u0130ftardan sahura kadar 10-12 su barda\u011f\u0131 su i\u00e7meye \u00f6zen g\u00f6sterin. \u0130ftar sofralar\u0131n\u0131z ayran, \u015falgam suyu, cac\u0131k gibi sulu ve sa\u011fl\u0131kl\u0131 g\u0131dalara yer verin.<\/p>\n

\"ramazanda<\/p>\n

\n

YAVA\u015e YEY\u0130N, \u00c7OK \u00c7\u0130\u011eNEY\u0130N<\/strong><\/p>\n

Ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 korumak ve ba\u011f\u0131rsaklar\u0131n d\u00fczenli \u00e7al\u0131\u015fmas\u0131 i\u00e7in iftar ve sahur sofralar\u0131nda t\u00fcketece\u011finiz g\u0131dalar\u0131 yava\u015f yava\u015f yiyin, acele etmeyin ve \u00e7ok \u00e7i\u011fneyin. B\u00f6yle bir beslenme \u015fekli obezite ve \u015feker hastal\u0131\u011f\u0131na yakalanma olas\u0131l\u0131\u011f\u0131n\u0131z\u0131 da azaltacakt\u0131r.<\/p>\n

BA\u011eIRSAKLARI \u00c7ALI\u015eTIRAN S\u00dcPER KARI\u015eIM<\/strong><\/p>\n

Ramazanda ba\u011f\u0131rsaklar\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in kuru incir ve zeytinya\u011f\u0131 k\u00fcr\u00fcnden faydalanabilirsiniz.<\/p>\n

Yar\u0131m kiloluk cam kavanoza 20 adet kuru inciri her birini d\u00f6rde b\u00f6lecek \u015fekilde do\u011fray\u0131n. Cam kavanozu a\u011fz\u0131na kadar zeytinya\u011f\u0131 ile doldurun. A\u00e7 kar\u0131na bu kar\u0131\u015f\u0131mdan kuru incir ve zeytinya\u011f\u0131ndan t\u00fcketin. Zeytinya\u011fl\u0131 kuru incir k\u00fcr\u00fc kab\u0131zl\u0131\u011fa da iyi gelecektir.<\/p>\n

\"ramazanda<\/p>\n

\n

HAREKET ED\u0130N<\/strong><\/p>\n

Nerede hareket orada bereket, hareketli bir ya\u015fam\u0131n olumlu etkisi ba\u011f\u0131rsaklara da yans\u0131maktad\u0131r.<\/p>\n

Oxidative Medicine and Cellular Longevity\u2019de \u201cEgzersiz, Ba\u011f\u0131rsak Mikrobiyotas\u0131n\u0131 Olumlu Sa\u011fl\u0131k Etkileriyle De\u011fi\u015ftirir\u201d adl\u0131 \u00e7al\u0131\u015fmada egzersizin farkl\u0131 bakteri t\u00fcrlerinin say\u0131s\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olarak ba\u011f\u0131rsaklara fayda sa\u011flad\u0131\u011f\u0131 g\u00f6r\u00fcld\u00fc.<\/p>\n

\u0130ftar\u0131 yapt\u0131ktan yar\u0131m saat sonra y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kmak, en az\u0131ndan yar\u0131m saat y\u00fcr\u00fcmek de ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rmakta etkili rol oynayacakt\u0131r.<\/p>\n

PROB\u0130YOT\u0130K KULLANIN<\/strong><\/p>\n

Probiyotikler ba\u011f\u0131rsaktaki faydal\u0131 mikroplar\u0131n say\u0131s\u0131n\u0131 ve etkisini art\u0131rarak Ramazan ay\u0131nda da ba\u011f\u0131rsaklar\u0131n \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

Tur\u015fu, yo\u011furt, yay\u0131k ayran, \u015falgam suyu, tarhana, sirke ve ek\u015fi maya do\u011fal probiyotiklerdendir. Ramazanda g\u00fcnl\u00fck beslenme rutininde mutlaka probiyotikler yer almal\u0131d\u0131r.<\/p>\n

Yahut eczanede sat\u0131lan toz ve \u015fase formundaki probiyotikleri kullanabilirsiniz.<\/p>\n

\"ramazanda<\/p>\n

\n

B\u0130TK\u0130SEL \u00c7AYLARDAN YARARLANIN<\/strong><\/p>\n

Ramazanda iftar\u0131 yapt\u0131ktan birka\u00e7 saat sonra bitki \u00e7ay\u0131 keyfi yaparak da ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rabilirsiniz.<\/p>\n

Kay\u0131s\u0131 \u00e7ay\u0131, papatya \u00e7ay\u0131, sinameki \u00e7ay\u0131, elma \u00e7ay\u0131 hem sindirim sisteminin \u00e7al\u0131\u015fmas\u0131n\u0131 destekleyecek hem de kab\u0131zl\u0131\u011fa iyi gelecektir.<\/p>\n

Ancak bu gibi \u00e7aylar\u0131 aktardan alaca\u011f\u0131n\u0131z otlar ile demlemeli, haz\u0131r, sallama \u00e7ay po\u015fedi tercih etmemelidir.<\/p>\n

ORU\u00c7LUYKEN KABIZLI\u011eA NE \u0130Y\u0130 GEL\u0130R?<\/h3>\n

Oru\u00e7luyken kab\u0131zl\u0131\u011fa lifli g\u0131dalar\u0131n bol t\u00fcketilmesi, d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f yapmak ve iftarla sahur aras\u0131 bol su i\u00e7mek iyi gelecektir. Ayr\u0131ca a\u00e7 kar\u0131na ha\u015flanm\u0131\u015f kay\u0131s\u0131 yemek, zeytinya\u011fl\u0131 kuru incir t\u00fcketmek de kab\u0131zl\u0131\u011f\u0131n giderilmesine yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

\"ramazanda<\/p>\n

\n

ORU\u00c7LUYKEN BA\u011eIRSAK \u00c7ALI\u015eIR MI?<\/h3>\n

Oru\u00e7luyken sa\u011fl\u0131kl\u0131 ve dengeli beslenmeye \u00f6zen g\u00f6sterildi\u011fi takdirde ba\u011f\u0131rsaklar tembellik g\u00f6stermeden \u00e7al\u0131\u015fmaya devam edecektir.<\/p>\n

BA\u011eIRSAKLARI EN HIZLI NE BO\u015eALTIR?<\/h3>\n

Aktarlarda ve marketlerde sat\u0131lan sinameki i\u00e7erikli be\u015fi bir yerde \u00e7aylar\u0131 ba\u011f\u0131rsaklar\u0131n h\u0131zl\u0131 bir \u015fekilde bo\u015falt\u0131lmas\u0131nda etkili olabilmektedir.<\/p>\n

SABAH A\u00c7 KARINA NE \u0130\u00c7MEK BA\u011eIRSAKLARI \u00c7ALI\u015eTIRIR MI?<\/h3>\n

Sabahlar\u0131 a\u00e7 kar\u0131na zeytinya\u011f\u0131 t\u00fcketmek ba\u011f\u0131rsaklar\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 destekleyip kab\u0131zl\u0131\u011fa da iyi gelecektir. A\u00e7 kar\u0131na 1 yemek ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 t\u00fcketilebilir. Zeytinya\u011f\u0131n\u0131n kuru incirle beraber yenmesi daha etkili olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ramazan ay\u0131nda yeterince posal\u0131 besin t\u00fcketmemek, hareketsiz ya\u015fam s\u00fcrmek, yetersiz s\u0131v\u0131 al\u0131m\u0131 gibi sa\u011fl\u0131ks\u0131z bir d\u00fczende oru\u00e7 tutmak ba\u011f\u0131rsaklar\u0131 olumsuz etkileyip sindirim sistemini yava\u015flatabiliyor, ba\u011f\u0131rsaklar\u0131 tembelle\u015ftirebiliyor. Ramazanda ba\u011f\u0131rsaklar\u0131n h\u0131zla \u00e7al\u0131\u015fmas\u0131, kab\u0131zl\u0131\u011f\u0131n \u00f6nlenmesi i\u00e7in dikkat edilmesi gerekenler \u015f\u00f6yle s\u0131ralanabilir:<\/p>\n","protected":false},"author":30,"featured_media":131706,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[10463,10462],"class_list":["post-131703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-bagirsak-tembelligi","tag-ramazanda-beslenme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/131703"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=131703"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/131703\/revisions"}],"predecessor-version":[{"id":131759,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/131703\/revisions\/131759"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/131706"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=131703"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=131703"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=131703"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}