{"id":139661,"date":"2025-02-28T09:11:48","date_gmt":"2025-02-28T06:11:48","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=139661"},"modified":"2025-02-28T09:12:30","modified_gmt":"2025-02-28T06:12:30","slug":"ramazanin-ilk-gunu-sahurda-ne-yapilir-hangi-yiyecekler-tuketilir-dengeli-bir-sahur-menusu-icin","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/ramazanin-ilk-gunu-sahurda-ne-yapilir-hangi-yiyecekler-tuketilir-dengeli-bir-sahur-menusu-icin\/","title":{"rendered":"Ramazan\u0131n ilk g\u00fcn\u00fc sahurda ne yap\u0131l\u0131r, hangi yiyecekler t\u00fcketilir? Dengeli bir sahur men\u00fcs\u00fc i\u00e7in"},"content":{"rendered":"<p>T\u00fcm M\u00fcsl\u00fcmanlar\u0131n b\u00fcy\u00fck bir heyecanla bekledi\u011fi ramazan ay\u0131 geldi \u00e7att\u0131. Ramazan\u0131n gelmesiyle birlikte sahur sofralar\u0131nda ne yap\u0131lmas\u0131 gerekti\u011fi ara\u015ft\u0131r\u0131l\u0131yor. \u00d6zellikle ramazan\u0131n ilk g\u00fcn\u00fcnde hangi yiyeceklerin t\u00fcketilmesi gerekti\u011fi merak ediliyor. Peki, ramazan\u0131n ilk g\u00fcn\u00fc sahurda ne yap\u0131l\u0131r, hangi yiyecekler t\u00fcketilir? Dengeli ve tok tutan bir sahur men\u00fcs\u00fc i\u00e7in neler yenmeli? \u0130\u015fte ramazan\u0131n ilk g\u00fcn\u00fc sahurda yapman\u0131z gerekenler\u2026<\/p>\n<h3>RAMAZANIN \u0130LK G\u00dcN\u00dc SAHURDA NE YAPILIR, HANG\u0130 Y\u0130YECEKLER T\u00dcKET\u0130L\u0130R?<\/h3>\n<p>Sizde ramazan\u0131n ilk g\u00fcn\u00fc sahurda ne yap\u0131lmas\u0131 gerekti\u011fini ara\u015ft\u0131r\u0131yorsan\u0131z, do\u011fru yerdesiniz. Ramazan\u0131n gelmesiyle birlikte sahur sofralar\u0131nda ne tarz yiyeceklerin t\u00fcketilmesi gerekti\u011fi merak ediliyor. \u00d6zellikle de uykudan uyanarak haz\u0131rlanan sahur sofralar\u0131nda daha pratik ve sa\u011fl\u0131kl\u0131 yiyecekler tercih ediliyor. Ramazan ay\u0131nda, g\u00fcn boyu uzun saatler oru\u00e7 tuttu\u011fumuz bu d\u00f6nemde elbette hepimiz sahurda hem tok tutan hem de pratik tarifler haz\u0131rlamak isteriz. Peki, ramazan\u0131n ilk g\u00fcn\u00fc sahurda ne yap\u0131l\u0131r, hangi yiyecekler t\u00fcketilir?<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-139666\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-1-1024x576.jpg\" alt=\"Ramazan\u0131n ilk g\u00fcn\u00fc sahurda ne yap\u0131l\u0131r, hangi yiyecekler t\u00fcketilir? \" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-1-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-1-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-1-768x432.jpg 768w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-1-1536x864.jpg 1536w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-1.jpg 1600w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<p>Ramazan\u0131n ilk g\u00fcn\u00fc sahurda, g\u00fcn boyunca enerjik ve tok kalmak i\u00e7in besleyici ve dengeli yiyecekler tercih edilmelidir. G\u00fcn boyu sizi ac\u0131kt\u0131rmayacak, susatmayacak ve zorlamayacak tarifleri tercih etmeniz ramazan ay\u0131n\u0131 daha rahat ve kolay ge\u00e7irmenizi sa\u011flayacak. Sizde ramazan\u0131n ilk g\u00fcn\u00fcne kolay ve sa\u011fl\u0131kl\u0131 bir ba\u015flang\u0131\u00e7 yapmak istiyorsan\u0131z bunlar\u0131 mutlaka uygulay\u0131n. \u0130\u015fte ramazan\u0131n ilk g\u00fcn\u00fc sahurda uygulaman\u0131z gerekenler\u2026<\/p>\n<h3>DENGEL\u0130 B\u0130R SAHUR MEN\u00dcS\u00dc<\/h3>\n<ul>\n<li><strong>Protein Kaynakl\u0131 yiyecekler t\u00fcketmeye \u00f6zen g\u00f6sterin:<\/strong> Bunlar, yumurta, peynir, yo\u011furt, s\u00fct, lor peyniri gibi tok tutucu besinlerdir.<\/li>\n<li><strong>Kompleks Karbonhidratlar:<\/strong> Tam bu\u011fday ekme\u011fi, yulaf, bulgur gibi uzun s\u00fcre enerji veren yiyecekler sahur men\u00fcn\u00fcz\u00fcn vazge\u00e7ilmezi olacak.<\/li>\n<li><strong>Sa\u011fl\u0131kl\u0131 Ya\u011flar:<\/strong> Zeytin, ceviz, badem, f\u0131nd\u0131k gibi doygunluk sa\u011flayan besinler sahur men\u00fcn\u00fczde bulundurman\u0131z gereken yiyecekler aras\u0131nda yer al\u0131r.<\/li>\n<li><strong>Lifli G\u0131dalar:<\/strong> Sebzeler, ye\u015fillikler, meyveler ve tam tah\u0131llar sindirimi destekler. Bu noktada lif i\u00e7eri\u011fi y\u00fcksek g\u0131dalar sizi tok tutar ve sa\u011fl\u0131kl\u0131 beslenmenizi sa\u011flar.<\/li>\n<li><strong>Bol Su:<\/strong> G\u00fcn boyu susuz kalmamak i\u00e7in en az 2 bardak su i\u00e7mek gerekir. Sahurda su t\u00fcketimi yiyecekler kadar \u00f6nemlidir. Sahurda su t\u00fcketiminizi art\u0131rmal\u0131 ve \u00f6zen g\u00f6stermelisiniz.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-139667\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-2-1024x576.jpg\" alt=\"Ramazan\u0131n ilk g\u00fcn\u00fc sahurda ne yap\u0131l\u0131r, hangi yiyecekler t\u00fcketilir? \" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-2-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-2-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-2-768x432.jpg 768w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-2-1536x864.jpg 1536w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-2.jpg 1600w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>HAF\u0130F VE SA\u011eLIKLI TAR\u0130FLER:<\/h3>\n<ul>\n<li>Peynirli ve bol ye\u015fillikli omlet<\/li>\n<li>Tam bu\u011fday ekme\u011fi ile tost<\/li>\n<li>Yo\u011furtlu yulaf ezmesi ve meyve<\/li>\n<li>Bulgur veya tam bu\u011fday makarnas\u0131 ile sebzeli salata<\/li>\n<\/ul>\n<h3>UZAK DURULMASI GEREKENLER:<\/h3>\n<ul>\n<li><strong>A\u015f\u0131r\u0131 tuzlu ve baharatl\u0131 yiyecekler:<\/strong> Susaman\u0131za yol a\u00e7ar<\/li>\n<li><strong>\u015eekerli ve hamur i\u015fi g\u0131dalar:<\/strong> Kan \u015fekerini h\u0131zl\u0131 d\u00fc\u015f\u00fcr\u00fcr<\/li>\n<li><strong>K\u0131zartmalar ve ya\u011fl\u0131 yiyecekler:<\/strong> Mideyi rahats\u0131z eder<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-139668\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-3-1024x576.jpg\" alt=\"Ramazan\u0131n ilk g\u00fcn\u00fc sahurda ne yap\u0131l\u0131r, hangi yiyecekler t\u00fcketilir? \" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-3-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-3-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-3-768x432.jpg 768w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-3-1536x864.jpg 1536w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-3.jpg 1600w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>RAMAZANIN \u0130LK G\u00dcN\u00dc SAHURDA T\u00dcKETEB\u0130LECE\u011e\u0130N\u0130Z PRAT\u0130K VE SA\u011eLIKLI TAR\u0130FLER!<\/h3>\n<p>Ramazan\u0131n ilk g\u00fcn\u00fc sahurda hafif, besleyici ve tok tutucu g\u0131dalar t\u00fcketmek, ramazana g\u00fczel ve sa\u011fl\u0131kl\u0131 bir giri\u015f yapman\u0131z\u0131 sa\u011flayacak. Ayn\u0131 zamanda g\u00fcn boyunca a\u00e7l\u0131k ve susuzluk hissini en aza indirecek. \u0130\u015fte ramazan\u0131n ilk g\u00fcn\u00fc sahurda t\u00fcketebilece\u011finiz pratik ve sa\u011fl\u0131kl\u0131 tarifler\u2026<\/p>\n<h3>TOK TUTAN YULAFLI YO\u011eURT KASES\u0130<\/h3>\n<p>Malzemeler;<\/p>\n<ul>\n<li>4 yemek ka\u015f\u0131\u011f\u0131 yo\u011furt<\/li>\n<li>2 yemek ka\u015f\u0131\u011f\u0131 yulaf ezmesi<\/li>\n<li>1 tatl\u0131 ka\u015f\u0131\u011f\u0131 bal<\/li>\n<li>1 adet muz veya birka\u00e7 \u00e7ilek<\/li>\n<li>1 yemek ka\u015f\u0131\u011f\u0131 ceviz veya badem<\/li>\n<\/ul>\n<p>Haz\u0131rlan\u0131\u015f\u0131;<\/p>\n<ul>\n<li>T\u00fcm malzemeleri bir kasede kar\u0131\u015ft\u0131r\u0131n.<\/li>\n<li>Hafif, doyurucu ve besleyici bir sahur alternatifi i\u00e7in mutlaka bu tarifi deneyin.<\/li>\n<li>\u015eimdiden afiyet olsun.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-139669\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-6-1024x576.jpg\" alt=\"Ramazan\u0131n ilk g\u00fcn\u00fc sahurda ne yap\u0131l\u0131r, hangi yiyecekler t\u00fcketilir? \" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-6-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-6-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-6-768x432.jpg 768w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-6-1536x864.jpg 1536w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/sahur-tarif-6.jpg 1600w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<hr \/>\n<h3>PEYN\u0130RL\u0130 VE BOL YE\u015e\u0130LL\u0130KL\u0130 OMLET<\/h3>\n<p>Malzemeler;<\/p>\n<ul>\n<li>2 adet yumurta<\/li>\n<li>1 dilim beyaz peynir veya lor peyniri<\/li>\n<li>Maydanoz, dereotu, taze so\u011fan<\/li>\n<li>1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131<\/li>\n<\/ul>\n<p>Haz\u0131rlan\u0131\u015f\u0131;<\/p>\n<ul>\n<li>Yumurtalar\u0131 \u00e7\u0131rp\u0131n, do\u011franm\u0131\u015f peynir ve ye\u015fillikleri ekleyin.<\/li>\n<li>Tavaya zeytinya\u011f\u0131n\u0131 koyup haz\u0131rlad\u0131\u011f\u0131n\u0131z kar\u0131\u015f\u0131m\u0131 pi\u015firin.<\/li>\n<li>\u0130\u015fte kar\u015f\u0131n\u0131zda protein ve lif a\u00e7\u0131s\u0131ndan zengin bir tarif\u2026<\/li>\n<li>Afiyet olsun.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Ramazan\u0131n gelmesiyle birlikte sahurda sofralar\u0131nda hangi yiyeceklerin yer almas\u0131 gerekti\u011fi merak ediliyor. Peki, Ramazan\u0131n ilk g\u00fcn\u00fc sahurda ne yap\u0131l\u0131r, hangi yiyecekler t\u00fcketilir? \u0130\u015fte detaylar\u2026<\/p>\n","protected":false},"author":26,"featured_media":139665,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[191],"tags":[495,6170,12362,10344,9927,9750],"class_list":["post-139661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yemek-tarifleri","tag-ramazan","tag-ramazan-ayi","tag-ramazan-tarifleri","tag-sahur","tag-sahurda-ne-yememeli","tag-sahurda-ne-yenmeli"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/139661"}],"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\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=139661"}],"version-history":[{"count":2,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/139661\/revisions"}],"predecessor-version":[{"id":139672,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/139661\/revisions\/139672"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/139665"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=139661"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=139661"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=139661"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}