{"id":303562,"date":"2026-02-19T11:08:34","date_gmt":"2026-02-19T08:08:34","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=303562"},"modified":"2026-02-19T11:08:34","modified_gmt":"2026-02-19T08:08:34","slug":"sahura-kalkmadan-oruc-tutulur-mu-uzman-isimlerden-oruc-tutanlara-kritik-uyari","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/sahura-kalkmadan-oruc-tutulur-mu-uzman-isimlerden-oruc-tutanlara-kritik-uyari\/","title":{"rendered":"Sahura kalkmadan oru\u00e7 tutulur mu? Uzman isimlerden oru\u00e7 tutanlara kritik uyar\u0131"},"content":{"rendered":"

Atlas \u00dcniversitesi Diyetisyen Nurcem \u00d6yk\u00fc Ayd\u0131n, Ramazan ay\u0131nda sahur al\u0131\u015fkanl\u0131klar\u0131na ili\u015fkin \u00f6nemli uyar\u0131larda bulundu. \u00d6zellikle tuz oran\u0131 y\u00fcksek besinlerin t\u00fcketimi ve sahur<\/a> yapmadan oru\u00e7 tutulmas\u0131 konular\u0131nda dikkat \u00e7eken de\u011ferlendirmeler yapan Ayd\u0131n, sa\u011fl\u0131kl\u0131 ve s\u00fcrd\u00fcr\u00fclebilir bir oru\u00e7 i\u00e7in do\u011fru beslenme tercihinin \u015fart oldu\u011funu vurgulad\u0131.<\/p>\n

SAHUR YAPMADAN ORU\u00c7 TUTMAK DO\u011eRU MU?<\/h3>\n

Diyetisyen Nurcem \u00d6yk\u00fc Ayd\u0131n\u2019a g\u00f6re sahur<\/a> atlamak ciddi sa\u011fl\u0131k riskleri do\u011furabiliyor.<\/p>\n

Sahur yapanlar\u0131n kan \u015fekeri daha dengeli seyreder<\/p>\n

Enerji seviyesi korunur<\/p>\n

Metabolizma daha dengeli \u00e7al\u0131\u015f\u0131r<\/p>\n

Kas kayb\u0131 riski azal\u0131r<\/p>\n

G\u00fcn i\u00e7inde kan \u015fekeri d\u00fc\u015febilir<\/p>\n

\"\"<\/p>\n

\n

SAHUR YAPMAYANLARIN V\u00dcCUDUNDA NELER OLUR?<\/h3>\n

Sahur yapmayan ki\u015filerde a\u015f\u0131r\u0131 yorgunluk g\u00f6r\u00fclebilir<\/p>\n

Metabolik yava\u015flama riski artar<\/p>\n

Kas kayb\u0131 riski artabilir<\/p>\n

Dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 ya\u015fanabilir<\/p>\n

UZMAN UYARISI<\/h3>\n

\u201cSahur yap\u0131lmadan tutulan oru\u00e7, g\u00fcn i\u00e7inde kan \u015fekeri d\u00fc\u015f\u00fc\u015fleri, konsantrasyon azalmas\u0131 ve a\u015f\u0131r\u0131 yorgunlukla sonu\u00e7lanabilir. Ayr\u0131ca kas kayb\u0131 ve metabolik yava\u015flama riski artar. Sahur, orucun s\u00fcrd\u00fcr\u00fclebilir ve sa\u011fl\u0131kl\u0131 olmas\u0131 i\u00e7in \u00f6nemli bir \u00f6\u011f\u00fcnd\u00fcr; hafif de olsa mutlaka yap\u0131lmas\u0131 \u00f6nerilir.\u201d<\/p>\n

\"\"<\/p>\n

\n

UZMANLARA G\u00d6RE SAHURDA NELER YENMEL\u0130?<\/h3>\n

Az tuzlu, protein ve lif i\u00e7eri\u011fi dengeli besinler tercih edilmeli<\/p>\n

Sahur \u00f6\u011f\u00fcn\u00fc kesinlikle atlanmamal\u0131<\/p>\n

UZMANLARA G\u00d6RE SAHURDA NELER YENMEMEL\u0130?<\/h3>\n

A\u015f\u0131r\u0131 tuzlu ve i\u015flenmi\u015f \u00fcr\u00fcnlerden ka\u00e7\u0131n\u0131lmal\u0131<\/p>\n

\"\"<\/p>\n

\n

SAHURDA SUCUK, ZEYT\u0130N VE PEYN\u0130R T\u00dcKET\u0130LMEL\u0130 M\u0130?<\/h3>\n

Tuzlu Besinler ve Etkileri<\/h3>\n

Sucuk vb. i\u015flenmi\u015f et \u00fcr\u00fcnleri<\/p>\n

Tokluk hissi sa\u011flar.<\/p>\n

Tansiyon hastalar\u0131 i\u00e7in risk olu\u015fturur<\/p>\n

Y\u00fcksek sodyum i\u00e7erir<\/p>\n

G\u00fcn i\u00e7inde susuzlu\u011fu art\u0131r\u0131r<\/p>\n

Sindirimi zorlayabilir<\/p>\n

Sahurda yer almamas\u0131 daha sa\u011fl\u0131kl\u0131 bir tercihtir.<\/p>\n

\"\"<\/p>\n

\n

Zeytin<\/h3>\n

Sa\u011fl\u0131kl\u0131 ya\u011f i\u00e7erir<\/p>\n

\u00d6l\u00e7\u00fcl\u00fc t\u00fcketildi\u011finde faydal\u0131d\u0131r<\/p>\n

Tuz oran\u0131 y\u00fcksektir (\u00f6zellikle salamura \u00fcr\u00fcnlerde)<\/p>\n

Az tuzlu veya suda bekletilmi\u015f tercih edilebilir<\/p>\n

Peynir<\/h3>\n

Protein ve kalsiyum kayna\u011f\u0131d\u0131r<\/p>\n

Tuz oran\u0131 y\u00fcksek \u00e7e\u015fitleri susuzlu\u011fu art\u0131rabilir<\/p>\n

Az tuzlu peynirler \u00f6nerilir<\/p>\n

\"\"<\/p>\n

\n

TUZLULUK ORANI G\u00dcN \u0130\u00c7\u0130NDE NASIL ETK\u0130LER?<\/h3>\n

A\u015f\u0131r\u0131 tuz al\u0131m\u0131 susuzluk hissini art\u0131r\u0131r<\/p>\n

V\u00fccudun s\u0131v\u0131 dengesini bozar<\/p>\n

G\u00fcn i\u00e7inde ba\u015f a\u011fr\u0131s\u0131 ve halsizli\u011fe yol a\u00e7abilir<\/p>\n

\u00d6zellikle tansiyon hastalar\u0131 i\u00e7in risklidir<\/p>\n

G\u00dcN\u00dc RAHAT GE\u00c7\u0130RMEK \u0130\u00c7\u0130N NELERE D\u0130KKAT ED\u0130LMEL\u0130?<\/h3>\n

Uzmanlar\u0131n \u00f6nerilerine g\u00f6re sahurda do\u011fru besin tercihi g\u00fcn\u00fcn daha rahat ge\u00e7irilmesini sa\u011fl\u0131yor.<\/p>\n

Bu kapsamda:<\/p>\n

Az tuzlu besinler tercih edilmeli,<\/p>\n

Salamura \u00fcr\u00fcnler t\u00fcketilecekse suda bekletilerek tuz oran\u0131 azalt\u0131lmal\u0131,<\/p>\n

\u0130\u015flenmi\u015f ve y\u00fcksek sodyum i\u00e7eren g\u0131dalardan ka\u00e7\u0131n\u0131lmal\u0131,<\/p>\n

Do\u011fal ve katk\u0131s\u0131z \u00fcr\u00fcnlere \u00f6ncelik verilmeli,<\/p>\n

Protein, lif ve sa\u011fl\u0131kl\u0131 ya\u011f i\u00e7eri\u011fi dengeli bir sahur taba\u011f\u0131 haz\u0131rlanmal\u0131.<\/p>\n

Bu \u00f6neriler, g\u00fcn i\u00e7inde susuzluk hissinin azalmas\u0131na ve enerji dengesinin korunmas\u0131na yard\u0131mc\u0131 oluyor.<\/p>\n

\"\"<\/p>\n

\n

SAHURDA NE YEMEL\u0130Y\u0130M?<\/h3>\n

Sahurda ama\u00e7 tok tutan, susatmayan ve kan \u015fekerini dengede tutan besinler se\u00e7mektir. Farkl\u0131 ihtiya\u00e7lara g\u00f6re \u00f6rnek sahur men\u00fcleri:<\/p>\n

Klasik ve Dengeli Sahur<\/h3>\n

2 adet ha\u015flanm\u0131\u015f yumurta veya menemen<\/p>\n

1\u20132 dilim tam bu\u011fday ekme\u011fi<\/p>\n

1 dilim beyaz peynir veya lor<\/p>\n

4\u20135 adet zeytin<\/p>\n

Domates, salatal\u0131k, ye\u015fillik<\/p>\n

1 kase yo\u011furt veya ayran<\/p>\n

1\u20132 bardak su<\/p>\n

Protein ve lif i\u00e7eri\u011fi sayesinde uzun s\u00fcre tok tutar.<\/p>\n

Hafif Sahur (Mideyi Yormayan)<\/h3>\n

1 kase yo\u011furt<\/p>\n

3 yemek ka\u015f\u0131\u011f\u0131 yulaf<\/p>\n

1 avu\u00e7 ceviz veya badem<\/p>\n

1 k\u00fc\u00e7\u00fck muz veya 3\u20134 hurma<\/p>\n

Bol su<\/p>\n

Mide hassasiyeti olanlar i\u00e7in uygundur.<\/p>\n

\"\"<\/p>\n

\n

Tok Tutan Protein A\u011f\u0131rl\u0131kl\u0131 Sahur<\/h3>\n

2 yumurtal\u0131 omlet (sebzeli olabilir)<\/p>\n

1 dilim tam bu\u011fday ekme\u011fi<\/p>\n

1 dilim peynir<\/p>\n

Avokado dilimleri<\/p>\n

1 kase kefir<\/p>\n

Bol su<\/p>\n

Uzun s\u00fcre ac\u0131kmamak isteyenler i\u00e7in tercih edilebilir.<\/p>\n

\"\"<\/p>\n

\n

Diyet \/ Kalori Kontroll\u00fc Sahur<\/h3>\n

1 ha\u015flanm\u0131\u015f yumurta<\/p>\n

1 dilim tam bu\u011fday ekme\u011fi<\/p>\n

1 kase yo\u011furt (\u00fczerine chia tohumu eklenebilir)<\/p>\n

Bol ya\u011fs\u0131z salata<\/p>\n

8\u201310 \u00e7i\u011f badem<\/p>\n

2 bardak su<\/p>\n

Dengeli ve hafif bir se\u00e7enektir.<\/p>\n

Pratik Sahur (Vakti Az Olanlar \u0130\u00e7in)<\/h3>\n

Tam bu\u011fday ekme\u011fiyle peynirli veya lorlu sandvi\u00e7<\/p>\n

1 bardak s\u00fct veya kefir<\/p>\n

1 adet meyve<\/p>\n

2 bardak su<\/p>\n

\"\"<\/p>\n

\n

SAHURDA D\u0130KKAT ED\u0130LMES\u0130 GEREKENLER<\/h3>\n

\u00c7ok tuzlu ve a\u015f\u0131r\u0131 ya\u011fl\u0131 yiyeceklerden ka\u00e7\u0131n\u0131n.<\/p>\n

\u015eekerli g\u0131dalar h\u0131zl\u0131 ac\u0131kt\u0131rabilir.<\/p>\n

En az 2\u20133 bardak su i\u00e7meye \u00f6zen g\u00f6sterin.<\/p>\n

\u00c7ay ve kahveyi a\u015f\u0131r\u0131 t\u00fcketmemeye dikkat edin.<\/p>\n","protected":false},"excerpt":{"rendered":"

Atlas \u00dcniversitesi Diyetisyen Nurcem \u00d6yk\u00fc Ayd\u0131n, Ramazan ay\u0131nda sahurda yap\u0131lan beslenme hatalar\u0131na dikkat \u00e7ekti. Tuz oran\u0131 y\u00fcksek g\u0131dalar\u0131n t\u00fcketimi ve sahur \u00f6\u011f\u00fcn\u00fcn\u00fcn atlanmas\u0131n\u0131n sa\u011fl\u0131k \u00fczerindeki etkilerine de\u011finen Ayd\u0131n, orucun daha dengeli ve s\u00fcrd\u00fcr\u00fclebilir ge\u00e7mesi i\u00e7in do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n b\u00fcy\u00fck \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 belirtti.<\/p>\n","protected":false},"author":5,"featured_media":303569,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991],"tags":[72699,495,173,10344],"class_list":["post-303562","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-hafif-sahur","tag-ramazan","tag-saglik","tag-sahur"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/303562"}],"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=303562"}],"version-history":[{"count":2,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/303562\/revisions"}],"predecessor-version":[{"id":303582,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/303562\/revisions\/303582"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/303569"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=303562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=303562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=303562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}