{"id":140139,"date":"2025-03-01T00:19:30","date_gmt":"2025-02-28T21:19:30","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=140139"},"modified":"2025-03-01T00:19:30","modified_gmt":"2025-02-28T21:19:30","slug":"oructa-kabizlik-nasil-onlenir-oructa-kabizliga-ne-iyi-gelir","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/oructa-kabizlik-nasil-onlenir-oructa-kabizliga-ne-iyi-gelir\/","title":{"rendered":"Oru\u00e7ta kab\u0131zl\u0131k nas\u0131l \u00f6nlenir? Oru\u00e7ta kab\u0131zl\u0131\u011fa ne iyi gelir?"},"content":{"rendered":"

Ramazan ay\u0131n\u0131n gelmesiyle birlikte oru\u00e7 tutma zaman\u0131 da ba\u015flam\u0131\u015f oldu. T\u00fcm d\u00fcnyada bu y\u0131l 11 ile 17 saat aras\u0131nda oru\u00e7 tutulaca\u011f\u0131 hesaplan\u0131yor. Yemeden i\u00e7meden uzak durulan bu s\u00fcre zarf\u0131nda baz\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 kab\u0131zl\u0131\u011fa neden olabiliyor. Peki oru\u00e7ta kab\u0131zl\u0131k nas\u0131l \u00f6nlenir? Oru\u00e7ta kab\u0131zl\u0131\u011fa ne iyi gelir?<\/p>\n

ORU\u00c7TA KABIZLIK NASIL \u00d6NLEN\u0130R?<\/h3>\n

G\u00fcnl\u00fck yeme-i\u00e7me al\u0131\u015fkanl\u0131klar\u0131n\u0131n de\u011fi\u015fti\u011fi Ramazan ay\u0131 boyunca, t\u00fcketilen baz\u0131 besinler sa\u011fl\u0131k sorunlar\u0131n\u0131 da beraberinde getirebiliyor. Ramazan ay\u0131nda oru\u00e7 tutan ki\u015filerde kab\u0131zl\u0131k, \u015fi\u015fkinlik ve a\u011f\u0131rl\u0131k rahats\u0131zl\u0131klar\u0131 g\u00f6r\u00fclebiliyor.<\/p>\n

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Bir\u00e7ok ki\u015fi bu rahats\u0131zl\u0131klar\u0131 g\u00f6z ard\u0131 etse ya katlansa da bu sorunlar\u0131n \u00f6n\u00fcne ge\u00e7menin yollar var. Beslenme uzmanlar\u0131, Ramazan ay\u0131nda oru\u00e7 tutanlar\u0131n s\u0131kl\u0131kla kar\u015f\u0131la\u015ft\u0131\u011f\u0131 kab\u0131zl\u0131k, \u015fi\u015fkinlik gibi sorunlar\u0131n nas\u0131l \u00f6nlenebilece\u011fine ili\u015fkin a\u00e7\u0131klamalarda bulundular.<\/p>\n

Kab\u0131zl\u0131\u011fa yol a\u00e7an fakt\u00f6rler aras\u0131nda, beslenme al\u0131\u015fkanl\u0131klar\u0131, s\u0131v\u0131 al\u0131m\u0131, hareket miktar\u0131 ve stres seviyeleri etkili olmaktad\u0131r.<\/p>\n

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Uzmanlar, oru\u00e7ta kab\u0131zl\u0131k problemi ya\u015fayan ki\u015filerin bu soruna kar\u015f\u0131; daha fazla lifli g\u0131dalar t\u00fcketmelerini, iftar ve sahur aras\u0131nda s\u0131k s\u0131k su t\u00fcketmelerini, hareket etmelerini ve nefes egzersizleri yapmalar\u0131n\u0131 tavsiye ediyor.<\/p>\n

ORU\u00c7TA KABIZLI\u011eA NE \u0130Y\u0130 GEL\u0130R?<\/h3>\n

Uzmanlar\u0131n yapt\u0131\u011f\u0131 ara\u015ft\u0131rmalarda g\u00fcnde 15 gramdan az al\u0131nan lifin kab\u0131zl\u0131\u011fa neden oldu\u011fu ortaya \u00e7\u0131kt\u0131. Uzmanlar, yulaf ezmesi, meyve, f\u0131nd\u0131k, chia tohumu, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu ve yo\u011furt gibi besinlerin lif a\u00e7\u0131s\u0131ndan zengin oldu\u011funu ve bu besinlerin oru\u00e7 d\u00f6neminde s\u0131k\u00e7a t\u00fcketilmesinin kab\u0131zl\u0131\u011fa faydal\u0131 olaca\u011f\u0131n\u0131 ifade ettiler.<\/p>\n

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Bir anda \u00e7ok miktarda su i\u00e7mektense iftar ve sahur aras\u0131nda d\u00fczenli olarak su i\u00e7mek de kab\u0131zl\u0131\u011f\u0131 \u00f6nlemede b\u00fcy\u00fck bir yard\u0131mc\u0131 olabiliyor.<\/p>\n

Kab\u0131zl\u0131\u011f\u0131 gidermek i\u00e7in yap\u0131lacak bir di\u011fer aktiviteler i\u00e7in tuvaletteyken pozisyon ayarlamak, s\u0131k s\u0131k nefes egzersizleri yapmak, oru\u00e7luyken ve iftar sonras\u0131 30-40 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015flere \u00e7\u0131kmak olarak tavsiye ediliyor.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ramazan ay\u0131n\u0131n ba\u015flamas\u0131yla birlikte oru\u00e7 mevsimi de a\u00e7\u0131lm\u0131\u015f oldu. Sabahtan ak\u015fama kadar a\u00e7 kal\u0131nan bu s\u00fcre\u00e7te, kab\u0131zl\u0131k ciddi bir sa\u011fl\u0131k sorunu olabiliyor. Peki oru\u00e7ta kab\u0131zl\u0131k nas\u0131l \u00f6nlenir? Oru\u00e7ta kab\u0131zl\u0131\u011fa ne iyi gelir?<\/p>\n","protected":false},"author":33,"featured_media":140143,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991],"tags":[12469,12468,12467],"class_list":["post-140139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-kabizliga-ne-iyi-gelir","tag-kabizlik-nasil-onlenir","tag-oructa-kabizlik"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/140139"}],"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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=140139"}],"version-history":[{"count":2,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/140139\/revisions"}],"predecessor-version":[{"id":140145,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/140139\/revisions\/140145"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/140143"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=140139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=140139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=140139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}