{"id":305816,"date":"2026-03-02T13:53:23","date_gmt":"2026-03-02T10:53:23","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=305816"},"modified":"2026-03-02T13:53:23","modified_gmt":"2026-03-02T10:53:23","slug":"diyetisyen-busra-caliskan-dan-kilo-verdiren-iftar-sahur-tarifi-sofrada-her-vitamin-var","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/diyetisyen-busra-caliskan-dan-kilo-verdiren-iftar-sahur-tarifi-sofrada-her-vitamin-var\/","title":{"rendered":"Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan dan kilo verdiren iftar sahur tarifi! Sofrada her vitamin var"},"content":{"rendered":"

Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenmek, hem metabolizmay\u0131 dengede tutmak hem de g\u00fcn boyu enerjik kalman\u0131z\u0131 sa\u011flamak i\u00e7in \u00e7ok b\u00fcy\u00fck bir \u00f6nem ta\u015f\u0131maktad\u0131r. Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan, sahur ve iftar i\u00e7in dengeli beslenmenin ipu\u00e7lar\u0131n\u0131 bizlerle payla\u015ft\u0131 ve Ramazan ay\u0131nda \u00f6zellikle s\u0131k yap\u0131lan hatalara dikkat \u00e7ekti. \u0130\u015fte Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan<\/a>‘dan kilo verdiren iftar ve sahur tarifleri…<\/p>\n

D\u0130YET\u0130SYEN B\u00dc\u015eRA \u00c7ALI\u015eKAN’IN SAHUR VE \u0130FTAR \u0130\u00c7\u0130N \u00d6NER\u0130 TAR\u0130FLER\u0130<\/h3>\n

“Ramazan\u2019da en s\u0131k yap\u0131lan hata, iftarda ani ve kontrols\u00fcz y\u00fcklenmek; sahurda ise yetersiz beslenmek. Ben hem kan \u015fekerini dengede tutan hem de uzun s\u00fcre tok tutan i\u00e7erikleri \u00f6neriyorum.”<\/p>\n

\"\"<\/p>\n

\n

D\u0130YET\u0130SYEN B\u00dc\u015eRA \u00c7ALI\u015eKAN’IN SAHUR \u0130\u00c7\u0130N \u00d6NER\u0130S\u0130<\/h3>\n

Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan<\/a>, sahurun g\u00fcn boyu enerjiyi korumak ve kas kayb\u0131n\u0131 \u00f6nlemek a\u00e7\u0131s\u0131ndan kritik oldu\u011funu belirtiyor. \u00c7al\u0131\u015fkan, “Sahurda ama\u00e7 g\u00fcn boyu kan \u015fekerini stabil tutmak ve kas kayb\u0131n\u0131 \u00f6nlemek.” dedi.<\/p>\n

\"\"<\/p>\n

\n

\u00d6RNEK SAHUR TABA\u011eI:<\/h3>\n
    \n
  • 2 ha\u015flanm\u0131\u015f yumurta veya omlet<\/li>\n
  • 1 dilim tam tah\u0131ll\u0131 ekmek<\/li>\n
  • Avokado veya 8\u201310 \u00e7i\u011f badem<\/li>\n
  • Bol ye\u015fillik<\/li>\n
  • 1 kase yo\u011furt<\/li>\n<\/ul>\n

    “Sahurda mutlaka protein ve sa\u011fl\u0131kl\u0131 ya\u011f olmal\u0131. Sadece karbonhidratla yap\u0131lan sahur g\u00fcn i\u00e7inde daha h\u0131zl\u0131 ac\u0131kmaya neden olur.” Ek olarak, yo\u011furt veya probiyotik kaynaklar\u0131n\u0131n sindirim sistemini destekledi\u011fini ve g\u00fcn boyu sindirimi rahat tuttu\u011funu da ekliyor.<\/p>\n

    \"\"<\/p>\n

    \n

    D\u0130YET\u0130SYEN B\u00dc\u015eRA \u00c7ALI\u015eKAN’IN \u0130FTAR \u0130\u00c7\u0130N \u00d6NER\u0130LER\u0130<\/h3>\n

    \u0130ftar saatinde aceleyle yemek yerine, yava\u015f ba\u015flamak metabolizmay\u0131 dengede tutman\u0131za ve midenizi korumaya yard\u0131mc\u0131 olacakt\u0131r. Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan, “\u0130ftarda en \u00f6nemli konu porsiyon kontrol\u00fc ve yava\u015f ba\u015flamak.” ifadelerinde bulundu.<\/p>\n

    \"\"<\/p>\n

    \n

    \u0130FTARDA PORS\u0130YON KONTROL\u00dc \u015eART<\/h3>\n
      \n
    • 1 hurma + 1 bardak su<\/li>\n
    • 1 kase \u00e7orba (mercimek, ezogelin, sebze)<\/li>\n
    • 10 dakika ara<\/li>\n<\/ul>\n

      SONRASINDA ANA \u00d6\u011e\u00dcN:<\/h3>\n
        \n
      • Izgara tavuk \/ bal\u0131k \/ et<\/li>\n
      • Bol salata<\/li>\n
      • K\u00fc\u00e7\u00fck porsiyon kompleks karbonhidrat (bulgur gibi)<\/li>\n<\/ul>\n

        \"\"<\/p>\n

        “\u0130ftarda hamur i\u015fi ve a\u015f\u0131r\u0131 \u015fekerli tatl\u0131 y\u00fcklenmesi kan \u015fekerini h\u0131zla y\u00fckseltip ard\u0131ndan ani d\u00fc\u015f\u00fc\u015fe sebep olur. Bu da gece yeme ataklar\u0131n\u0131 tetikler.” Diyetisyen \u00c7al\u0131\u015fkan, do\u011fru planland\u0131\u011f\u0131nda Ramazan’\u0131n kilo alma d\u00f6nemi de\u011fil, aksine metabolizmay\u0131 dengeleme d\u00f6nemi olabilece\u011fini vurguluyor. “Ramazan kilo alma ay\u0131 de\u011fil, metabolizmay\u0131 dengeleme ay\u0131 olabilir. Do\u011fru planlan\u0131rsa hem \u00f6dem azal\u0131r hem de sa\u011fl\u0131kl\u0131 bir kilo kayb\u0131 m\u00fcmk\u00fcnd\u00fcr.” Ramazan boyunca k\u00fc\u00e7\u00fck porsiyonlar ve dengeli \u00f6\u011f\u00fcnler, hem enerji seviyesini koruman\u0131za hem de sa\u011fl\u0131kl\u0131 bir beslenme d\u00fczeni oturtman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenmek isteyenler, hem g\u00fcn boyu enerjik kalman\u0131n hem de metabolizmay\u0131 dengede tutman\u0131n p\u00fcf noktalar\u0131n\u0131 Diyetisyen B\u00fc\u015fra \u00c7al\u0131\u015fkan bizlerle payla\u015ft\u0131. B\u00fc\u015fra \u00c7al\u0131\u015fkan, sahur ve iftar i\u00e7in pratik ve dengeli beslenme \u00f6nerilerini bizlerle payla\u015ft\u0131. Ramazan ay\u0131nda en s\u0131k yap\u0131lan hatalara dikkat \u00e7ekti. \u0130\u015fe kilo vermeye yard\u0131mc\u0131 olacak iftar ve sahur tarifleri ile sa\u011fl\u0131kl\u0131 Ramazan men\u00fcleri…<\/p>\n","protected":false},"author":37,"featured_media":305823,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[2474,3224,574,495,12099],"class_list":["post-305816","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-busra-caliskan","tag-diyetisyen-busra-caliskan","tag-iftar","tag-ramazan","tag-ramazanda-saglikli-beslenme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/305816"}],"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\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=305816"}],"version-history":[{"count":2,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/305816\/revisions"}],"predecessor-version":[{"id":305830,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/305816\/revisions\/305830"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/305823"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=305816"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=305816"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=305816"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}