{"id":139748,"date":"2025-02-28T10:43:43","date_gmt":"2025-02-28T07:43:43","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=139748"},"modified":"2025-02-28T10:47:07","modified_gmt":"2025-02-28T07:47:07","slug":"diyetisyen-merve-karakus-ramazan-ayini-saglikli-gecirmek-icin-onerilerde-bulundu","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/diyetisyen-merve-karakus-ramazan-ayini-saglikli-gecirmek-icin-onerilerde-bulundu\/","title":{"rendered":"Diyetisyen Merve Karaku\u015f Ramazan ay\u0131n\u0131 sa\u011fl\u0131kl\u0131 ge\u00e7irmek i\u00e7in \u00f6nerilerde bulundu! \u0130ftarda yemek yeme s\u00fcrecini yava\u015flatmak \u00f6nemli"},"content":{"rendered":"

Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 kalabilmek ad\u0131na \u00f6nerilerde bulunan Diyetisyen Merve Karaku\u015f, “Hayat\u0131n her d\u00f6neminde oldu\u011fu gibi Ramazan ay\u0131 boyunca oru\u00e7 tutacak ki\u015filerin de yeterli ve dengeli beslenmeye \u00f6zen g\u00f6stermesi gerekmektedir\u201d dedi.<\/p>\n

Diyetisyen Merve Karaku\u015f Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 kalabilmek i\u00e7in \u00f6nerilerde bulundu. D\u00fczce \u00dcniversitesi T\u0131p Fak\u00fcltesi Hastanesi Diyetisyeni Karaku\u015f, Ramazan ay\u0131n\u0131n daha sa\u011fl\u0131kl\u0131 ve rahat ge\u00e7irilebilmesi i\u00e7in beslenmenin \u00f6nemine de\u011finerek, yap\u0131lmas\u0131 gerekenleri anlatt\u0131. Hayat\u0131n her d\u00f6neminde sa\u011fl\u0131kl\u0131 beslenilmesi gerekti\u011fini hat\u0131rlatarak s\u00f6zlerine ba\u015flayan Merve Karaku\u015f, “Hayat\u0131n her d\u00f6neminde oldu\u011fu gibi Ramazan ay\u0131 boyunca oru\u00e7 tutacak ki\u015filerin de yeterli ve dengeli beslenmeye \u00f6zen g\u00f6stermesi gerekmektedir. Yeterli ve dengeli beslenmenin bu ayda da s\u00fcrd\u00fcr\u00fclebilmesi i\u00e7in iftar \u00f6\u011f\u00fcn\u00fcn\u00fc ikiye b\u00f6l\u00fcp mola vererek t\u00fcketmeli ve sahur \u00f6\u011f\u00fcn\u00fcn\u00fc atlamamak \u00e7ok \u00f6nemlidir. \u00d6\u011f\u00fcnler sahur, hafif bir iftar, ana yemek ve ara \u00f6\u011f\u00fcn olarak planlanabilir. Sahur \u00f6\u011f\u00fcn\u00fcnde dengeli beslenme g\u00fcn boyunca zindelik seviyenizi korur ve g\u00fcn i\u00e7inde gerekli enerjiyi sa\u011flar. \u0130ftarda yemek yeme s\u00fcrecini yava\u015flatmak ve porsiyon kontrol\u00fc yapmak \u00f6nemlidir. Aniden ve fazla t\u00fcketilen yemekler sindirimi zorla\u015ft\u0131r\u0131r. Bu sebeple yemekler yava\u015f ve iyice \u00e7i\u011fneyerek t\u00fcketilmelidir” \u015feklinde konu\u015ftu.<\/p>\n

D\u0130YET\u0130SYEN MERVE KARAKU\u015e’UN \u00d6NER\u0130LER\u0130<\/h3>\n

Yaz\u0131n\u0131n ana hatlar\u0131n\u0131 daha k\u0131sa ve \u00f6z bir \u015fekilde toparlayarak, Ramazan’da sa\u011fl\u0131kl\u0131 beslenme hakk\u0131nda pratik ve h\u0131zl\u0131ca uygulanabilir tavsiyeler sunabiliriz. \u00d6rne\u011fin: Sahurda a\u011f\u0131r ve ya\u011fl\u0131 g\u0131dalardan ka\u00e7\u0131n\u0131lmal\u0131, protein ve lif a\u00e7\u0131s\u0131ndan zengin g\u0131dalara yer verilmelidir. \u0130ftar \u00f6\u011f\u00fcn\u00fcnde, yava\u015f yemek yenmeli ve \u00f6\u011f\u00fcnler aras\u0131nda mutlaka 10 dakikal\u0131k bir ara verilmelidir.
\nS\u0131v\u0131 t\u00fcketimine dikkat edilmelidir, gazl\u0131 i\u00e7eceklerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n

\"\"<\/p>\n

\n

RAMAZAN \u0130\u00c7\u0130N \u00d6ZEL SA\u011eLIKLI TAR\u0130FLER<\/h3>\n

Ramazan’a uygun sa\u011fl\u0131kl\u0131 tarifler \u00f6nerilebilir. \u00d6rne\u011fin: Sahur i\u00e7in y\u00fcksek proteinli bir kahvalt\u0131 taba\u011f\u0131: Tam tah\u0131ll\u0131 ekmek, peynir, ha\u015flanm\u0131\u015f yumurta, salatal\u0131k ve domates ile yap\u0131lan bir kahvalt\u0131.
\n\u0130ftar i\u00e7in sebze ve baklagil bazl\u0131 bir \u00e7orba: Mercimek, nohut veya kuru fasulye ile yap\u0131lan, bol sebzeli ve s\u0131v\u0131 i\u00e7eri\u011fi y\u00fcksek bir \u00e7orba. Tatl\u0131 alternatifi: S\u00fctl\u00fc tatl\u0131lar yerine, az \u015fekerli meyve salatalar\u0131 veya kuru meyve kompostolar\u0131 \u00f6nerilebilir.<\/p>\n

RAMAZAN’DA SPOR VE AKT\u0130V\u0130TE<\/h3>\n

Ramazan ay\u0131nda spor yapman\u0131n dikkatli planlanmas\u0131 gerekti\u011fi belirtiliyor. Bu durumu daha da a\u00e7arak, oru\u00e7lu iken yap\u0131labilecek hafif egzersizler \u00fczerine \u00f6neriler sunabiliriz. \u00d6rne\u011fin:
\n\u0130ftar sonras\u0131 yap\u0131labilecek y\u00fcr\u00fcy\u00fc\u015fler ve hafif yoga seanslar\u0131 gibi aktiviteler. Evde yap\u0131labilecek egzersizler: \u00d6zellikle mek\u00e2n k\u0131s\u0131tlamas\u0131 ya\u015fayanlar i\u00e7in evde basit hareketlerle v\u00fccut sa\u011fl\u0131\u011f\u0131n\u0131 koruma yollar\u0131.<\/p>\n

\"\"<\/h3>\n
\n

PS\u0130KOLOJ\u0130K VE F\u0130Z\u0130KSEL SA\u011eLIK \u0130L\u0130\u015eK\u0130S\u0130<\/h3>\n

Ramazan ay\u0131nda yemek d\u00fczeni d\u0131\u015f\u0131nda, ruhsal ve fiziksel sa\u011fl\u0131\u011f\u0131n birbirini nas\u0131l etkiledi\u011fi \u00fczerine daha fazla odaklan\u0131labilir. Yava\u015f yemek yeme, su i\u00e7me al\u0131\u015fkanl\u0131klar\u0131 ve uykunun genel sa\u011fl\u0131\u011f\u0131 nas\u0131l destekledi\u011fi \u00fczerine yaz\u0131lacak bir yaz\u0131, insanlar\u0131n Ramazan\u2019\u0131 daha verimli ge\u00e7irmelerine yard\u0131mc\u0131 olabilir.<\/p>\n

\"\"<\/p>\n

\n

D\u0130J\u0130TAL \u0130\u00c7ER\u0130K VE E\u011e\u0130T\u0130M<\/h3>\n

Ramazan boyunca sa\u011fl\u0131kl\u0131 beslenme ve ya\u015fam tarz\u0131 \u00fczerine bir dijital kampanya ba\u015flat\u0131labilir. \u00d6rne\u011fin: Diyetisyen Merve Karaku\u015f\u2019un \u00f6nerilerinin k\u0131sa videolar halinde sosyal medyada payla\u015f\u0131lmas\u0131. Ramazan’da sa\u011fl\u0131kl\u0131 beslenmeye dair canl\u0131 yay\u0131nlar ve webinarlar d\u00fczenlenmesi.<\/p>\n","protected":false},"excerpt":{"rendered":"

Diyetisyen Merve Karaku\u015f Ramazan ay\u0131n\u0131n sa\u011fl\u0131kl\u0131 ge\u00e7mesi i\u00e7in \u00f6nerilerde bulundu. Uzman isim hayat\u0131n her d\u00f6neminde sa\u011fl\u0131kl\u0131 beslenilmesi gerekti\u011fini hat\u0131rlatarak “Hayat\u0131n her d\u00f6neminde oldu\u011fu gibi Ramazan ay\u0131 boyunca oru\u00e7 tutacak ki\u015filerin de yeterli ve dengeli beslenmeye \u00f6zen g\u00f6stermesi gerekmektedir\u201d dedi.<\/p>\n","protected":false},"author":5,"featured_media":139752,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[129,6170,10730],"class_list":["post-139748","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-diyet","tag-ramazan-ayi","tag-saglikli-beslenme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/139748"}],"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\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=139748"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/139748\/revisions"}],"predecessor-version":[{"id":139755,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/139748\/revisions\/139755"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/139752"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=139748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=139748"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=139748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}