{"id":151553,"date":"2025-03-24T02:30:09","date_gmt":"2025-03-23T23:30:09","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=151553"},"modified":"2025-03-24T02:30:09","modified_gmt":"2025-03-23T23:30:09","slug":"diyetisyen-busra-caliskandan-saglikli-bir-ramazan-ayi-icin-5-altin-kural","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/diyetisyen-busra-caliskandan-saglikli-bir-ramazan-ayi-icin-5-altin-kural\/","title":{"rendered":"Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan\u2019dan sa\u011fl\u0131kl\u0131 bir Ramazan ay\u0131 i\u00e7in 5 alt\u0131n kural!"},"content":{"rendered":"

Ramazan ay\u0131 boyunca hem beden hem de ruh sa\u011fl\u0131\u011f\u0131m\u0131za dikkat etmemiz gerekir. Ramazan ay\u0131nda t\u00fcketilen besinler g\u00fcn boyu kan \u015fekeri de\u011ferlerini kontrol alt\u0131nda tutabilir ve v\u00fccudunuzun susuzlu\u011funu minimuma indirebilir. Ramazan ay\u0131n\u0131 sa\u011fl\u0131kl\u0131 bir \u015fekilde ge\u00e7irmek istiyorsan\u0131z, Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan\u2019\u0131n \u00f6nerdi\u011fi 5 alt\u0131n kural\u0131 uygulayabilirsiniz.<\/p>\n

SA\u011eLIKLI RAMAZAN AYI \u0130\u00c7\u0130N 5 ALTIN KURAL<\/h3>\n

Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan, ramazan ay\u0131n\u0131 sa\u011fl\u0131kl\u0131 ve bol vitaminli, proteinli ge\u00e7irmek i\u00e7in herkesin uymas\u0131 gereken kurallardan bahsetti. \u0130\u015fte Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan\u2019\u0131n Ramazan ay\u0131 i\u00e7in \u00f6nerdi\u011fi 5 alt\u0131n kural:<\/p>\n

1-) Orucunuzu mutlaka 1 hurma ile veya zeytinle a\u00e7\u0131n.<\/p>\n

2-) Abart\u0131l\u0131 iftar sofralar\u0131ndan mutlaka ka\u00e7\u0131n\u0131n.<\/p>\n

3-) Sahurda yumurtan\u0131z\u0131 asla eksik etmeyin.<\/p>\n

4-) Suyunuzu tek seferde de\u011fil, iftarla sahur aras\u0131na saatlere yayarak t\u00fcketin.<\/p>\n

5-) E\u011fer tatl\u0131 krizleri ya\u015f\u0131yorsan\u0131z bitki \u00e7aylar\u0131n\u0131za tar\u00e7\u0131n eklemeyi unutmay\u0131n!<\/p>\n

\"ramazan<\/p>\n

\n

RAMAZAN AYINI SA\u011eLIKLI VE RAHAT GE\u00c7\u0130RMEK \u0130\u00c7\u0130N \u00d6NER\u0130LER<\/h3>\n

Ramazan ay\u0131n\u0131 sa\u011fl\u0131kl\u0131 ve rahat bir \u015fekilde ge\u00e7irmek istiyorsan\u0131z dikkat etmeniz gereken baz\u0131 noktalar vard\u0131r. Bunlar:<\/p>\n

1- Sahura kalk\u0131n<\/p>\n

Uzun s\u00fcre a\u00e7 kalman\u0131z metabolizman\u0131z\u0131 yava\u015flataca\u011f\u0131 i\u00e7in kilo al\u0131m\u0131na neden olabilir. Ramazanda kilo almamak i\u00e7in sahura kalk\u0131p g\u00fcn boyu tok tutacak yiyecekler tercih edebilirsiniz.<\/p>\n

2- 15 dakika ana yeme\u011fi bekleyin.<\/p>\n

Ezan okunur okunmaz hurma ile orucunuzu a\u00e7\u0131n ve bir kase \u00e7orba ile yeme\u011finize ba\u015flay\u0131n. Ana yeme\u011fe ge\u00e7meden \u00f6nce bir 15 dakika mola verin. Midenizin sindirime i\u015flemi i\u00e7in bir bo\u015flu\u011fa ihtiyac\u0131 vard\u0131r.\u00a0 Sonras\u0131nda ana yeme\u011finizi yedi\u011finiz de mideniz \u00e7ok daha rahat hazmeder.<\/p>\n

3- Meyve tercih edin.<\/p>\n

Ramazan ay\u0131nda yap\u0131lan tatl\u0131lar me\u015fhurdur. \u015eerbetlisinden s\u00fctl\u00fc tatl\u0131s\u0131na kadar bir s\u00fcr\u00fc tatl\u0131 \u00e7e\u015fidi yap\u0131l\u0131r. \u0130ftardan sonra belli bir s\u00fcre sonra tatl\u0131 yemek hem sindirim sorunlar\u0131na hem de kilo al\u0131m\u0131na neden olur. \u0130ftardan 2.5 saat sonra lif kaynakl\u0131 bir meyve tercih ederek, hem susuzlu\u011funuzun \u00f6n\u00fcne ge\u00e7ebilir hem de \u015feker al\u0131m\u0131n\u0131z\u0131 azaltabilirsiniz.<\/p>\n

4- Kahve ve \u00c7ay yan\u0131na su da al\u0131n.<\/p>\n

V\u00fccudunuz saatler boyunca susuz kald\u0131\u011f\u0131 i\u00e7in iftardan sahura kadar 12 bardak su t\u00fcketmeniz genel sa\u011fl\u0131\u011f\u0131n\u0131z bak\u0131m\u0131ndan fayda sa\u011flar. Ramazan ay\u0131nda \u00e7ay ve kahve t\u00fcketimi minimum seviyeye indirmeniz gerekir. \u0130ftardan sonra \u00e7ay ve kahve t\u00fcketmeden duram\u0131yorsan\u0131z, her bir bardak \u00e7ay ya da kahvenin yan\u0131na mutlaka bir bardak suyu da beraberinde t\u00fcketmeniz \u00f6nerilir.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Ramazan ay\u0131 boyunca hem beden hem de ruh sa\u011fl\u0131\u011f\u0131m\u0131za dikkat etmemiz gerekir. Ramazan ay\u0131nda t\u00fcketilen besinler g\u00fcn boyu kan \u015fekeri de\u011ferlerini kontrol alt\u0131nda tutabilir ve v\u00fccudunuzun susuzlu\u011funu minimuma indirebilir. Ramazan ay\u0131n\u0131 sa\u011fl\u0131kl\u0131 bir \u015fekilde ge\u00e7irmek istiyorsan\u0131z, Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan\u2019\u0131n \u00f6nerdi\u011fi 5 alt\u0131n kural\u0131 uygulayabilirsiniz. <\/p>\n","protected":false},"author":10,"featured_media":151561,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[3224,247,495,15297,173],"class_list":["post-151553","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-diyetisyen-busra-caliskan","tag-kesfet","tag-ramazan","tag-ramazanda-altin-kural","tag-saglik"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/151553"}],"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\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=151553"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/151553\/revisions"}],"predecessor-version":[{"id":151562,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/151553\/revisions\/151562"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/151561"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=151553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=151553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=151553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}