{"id":307240,"date":"2026-03-07T10:59:03","date_gmt":"2026-03-07T07:59:03","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=307240"},"modified":"2026-03-07T11:02:37","modified_gmt":"2026-03-07T08:02:37","slug":"orucluyken-susuzluk-cekmemek-icin-neler-yapilir-7-altin-kurali-beslenme-ve-diyet-uzmani-nurcem-oyku-aydin-anlatti","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/orucluyken-susuzluk-cekmemek-icin-neler-yapilir-7-altin-kurali-beslenme-ve-diyet-uzmani-nurcem-oyku-aydin-anlatti\/","title":{"rendered":"Oru\u00e7luyken susuzluk \u00e7ekmemek i\u00e7in neler yap\u0131l\u0131r? 7 alt\u0131n kural\u0131 Beslenme ve Diyet Uzman\u0131 Nurcem \u00d6yk\u00fc Ayd\u0131n anlatt\u0131"},"content":{"rendered":"

Oru\u00e7luyken g\u00fcn boyu susuzluk<\/a> hissini en aza indirmek i\u00e7in iftar ile sahur aras\u0131nda su t\u00fcketimi b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Atlas \u00dcniversitesi Hastanesi<\/a> Beslenme ve Diyet Uzman\u0131 Nurcem \u00d6yk\u00fc Ayd\u0131n\u2019a g\u00f6re, 2\u20132,5 litre suyu k\u00fc\u00e7\u00fck yudumlarla ve aral\u0131kl\u0131 olarak i\u00e7mek v\u00fccudun suyu daha verimli kullanmas\u0131n\u0131 sa\u011fl\u0131yor.<\/p>\n

ORU\u00c7LUYKEN SUSUZLUK \u00c7EKMEMEK \u0130\u00c7\u0130N NELER YAPILIR?<\/h3>\n

Sahurda tuzlu, \u00e7ok baharatl\u0131 ve i\u015flenmi\u015f g\u0131dalardan ka\u00e7\u0131nmak gerekiyor. Zeytin, tur\u015fu, salamura peynir gibi yiyecekler v\u00fccudun su kayb\u0131n\u0131 art\u0131rarak susuzluk<\/a> hissini g\u00fc\u00e7lendirebiliyor. Bunun yerine salatal\u0131k, marul, domates ve yo\u011furt gibi su oran\u0131 y\u00fcksek besinler tercih etmek g\u00fcn boyunca susuzlu\u011fu azalt\u0131yor. \u0130\u015fte susuzlu\u011fu \u00f6nleyecek 7 alt\u0131n kural.<\/p>\n

\"\"<\/p>\n

\n

1. Su T\u00fcketimini D\u00fczenleyin<\/h3>\n

\u0130ftar ile sahur aras\u0131nda g\u00fcn boyu susuzlu\u011fu azaltmak i\u00e7in toplam 2\u20132,5 litre suyu aral\u0131kl\u0131 olarak k\u00fc\u00e7\u00fck yudumlarla t\u00fcketin.<\/p>\n

Bir seferde \u00e7ok su i\u00e7mek yerine suyu g\u00fcn boyunca dengeli almak, v\u00fccudun suyu daha verimli kullanmas\u0131n\u0131 sa\u011flar.<\/p>\n

\"\"<\/p>\n

\n

2. Sahurda Tuzlu ve Baharatl\u0131 G\u0131dalardan Ka\u00e7\u0131n\u0131n<\/h3>\n

Sahurda zeytin, tur\u015fu, salamura peynir ve \u00e7ok baharatl\u0131 yemekler gibi tuzlu g\u0131dalar\u0131 s\u0131n\u0131rlay\u0131n.<\/p>\n

Tuzlu ve baharatl\u0131 yiyecekler v\u00fccudun su kayb\u0131n\u0131 art\u0131rarak susuzluk hissini g\u00fc\u00e7lendirir.<\/p>\n

\"\"<\/p>\n

\n

3. Su Oran\u0131 Y\u00fcksek Besinleri Tercih Edin<\/h3>\n

Salatal\u0131k, marul, domates ve yo\u011furt gibi su oran\u0131 y\u00fcksek besinleri sahurda t\u00fcketmek g\u00fcn boyu susuzlu\u011fu azalt\u0131r.<\/p>\n

\"\"<\/p>\n

\n

4. Kafeinli \u0130\u00e7ecekleri S\u0131n\u0131rlay\u0131n<\/h3>\n

\u00c7ay, kahve ve kola gibi kafeinli i\u00e7ecekler idrar s\u00f6kt\u00fcr\u00fcc\u00fc etkileriyle v\u00fccuttan su at\u0131m\u0131n\u0131 art\u0131r\u0131r.<\/p>\n

Bu nedenle kafeinli i\u00e7eceklerin t\u00fcketimi susuzluk hissini g\u00fc\u00e7lendirir.<\/p>\n

5. A\u015f\u0131r\u0131 \u015eekerli G\u0131dalardan Uzak Durun<\/h3>\n

\u015eerbetli tatl\u0131lar ve a\u015f\u0131r\u0131 \u015fekerli yiyecekler kan \u015fekerini h\u0131zla y\u00fckseltip d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc i\u00e7in susuzluk hissini art\u0131rabilir.<\/p>\n

\"\"<\/p>\n

\n

6. Fiziksel Aktivite ve S\u0131cak Ortamlar\u0131 Kontrol Edin<\/h3>\n

A\u015f\u0131r\u0131 s\u0131cak ve yo\u011fun fiziksel aktiviteler terlemeyi art\u0131rarak su kayb\u0131na yol a\u00e7ar.<\/p>\n

M\u00fcmk\u00fcn oldu\u011funca serin ortamlar\u0131 tercih etmek susuzlu\u011fu \u00f6nler.<\/p>\n

7. Ayran ve Yo\u011furt ile Mineral Deste\u011fi Sa\u011flay\u0131n<\/h3>\n

Sahurda ayran veya yo\u011furt t\u00fcketmek hem su hem de mineral deste\u011fi sa\u011flar.<\/p>\n

1 bardak su + yo\u011furt + salatal\u0131k i\u00e7eren bir sahur \u00f6\u011f\u00fcn\u00fc, g\u00fcn boyu susuzlu\u011fu azaltmada olduk\u00e7a etkilidir.<\/p>\n

\"\"<\/p>\n

\n

SUSUZLUK \u00c7EKT\u0130RMEYEN SAHUR MEN\u00dcS\u00dc NASIL OLUR?<\/h3>\n

-\u0130\u00e7ecek olarak su ve ayran t\u00fcketilebilir<\/strong><\/p>\n

1 bardak su, g\u00fcn boyunca v\u00fccudun ihtiyac\u0131 olan temel s\u0131v\u0131y\u0131 kar\u015f\u0131lamaya yard\u0131mc\u0131 olur.<\/p>\n

1 bardak ayran hem su hem de mineral (\u00f6zellikle tuz ve potasyum) deste\u011fi sa\u011flar, b\u00f6ylece susuzluk hissini azalt\u0131r.<\/p>\n

-Ana besininiz cac\u0131k olabilir.<\/strong><\/p>\n

Yo\u011furt ve taze salatal\u0131k ile domatesten olu\u015fan cac\u0131k, hem su hem de probiyotik deste\u011fi sunar.<\/p>\n

Sindirimi kolayd\u0131r ve g\u00fcn boyunca tokluk hissi ile susuzlu\u011fu dengelemeye yard\u0131mc\u0131 olur.<\/p>\n

\"\"<\/p>\n

\n

– Tah\u0131l olarak tam bu\u011fday ekme\u011fi veya yulaf ezmesi<\/strong><\/p>\n

Kompleks karbonhidratlar uzun s\u00fcre enerji verir ve kan \u015fekeri dengesini korur.<\/p>\n

G\u00fcn boyu ani a\u00e7l\u0131k veya yorgunlu\u011fu \u00f6nlemeye yard\u0131mc\u0131 olur.<\/p>\n

– Protein ihtiyac\u0131n\u0131z\u0131 ha\u015flanm\u0131\u015f yumurta veya az tuzlu peynirle giderin<\/strong><\/p>\n

Protein v\u00fccutta uzun s\u00fcre tok kalmay\u0131 sa\u011flar.<\/p>\n

Kas sa\u011fl\u0131\u011f\u0131n\u0131 korur ve sahurda enerji dengesine katk\u0131da bulunur.<\/p>\n

\"\"<\/p>\n

\n

– Sebze ve meyve t\u00fcketimine dikkat<\/strong><\/p>\n

Salatal\u0131k, domates, marul ve mevsim meyveleri su ve lif i\u00e7erir.<\/p>\n

G\u00fcn boyu susuzlu\u011fu azaltmaya yard\u0131mc\u0131 olur ve sindirimi destekler.<\/p>\n

\"\"<\/p>\n

\n

– \u00c7i\u011f kuruyemi\u015f serbest<\/strong><\/p>\n

Badem veya f\u0131nd\u0131k gibi kuruyemi\u015fler sa\u011fl\u0131kl\u0131 ya\u011f ve protein kayna\u011f\u0131d\u0131r.<\/p>\n

Uzun s\u00fcre enerji verir ve sahuru daha besleyici hale getirir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Oru\u00e7luyken susuzlu\u011fu \u00f6nlemek i\u00e7in iftar ile sahur aras\u0131nda 2\u20132,5 litre suyu k\u00fc\u00e7\u00fck yudumlarla i\u00e7mek ve sahurda tuzlu, baharatl\u0131 ya da i\u015flenmi\u015f g\u0131dalar yerine salatal\u0131k, marul, domates ve yo\u011furt gibi su oran\u0131 y\u00fcksek besinleri t\u00fcketmek \u00f6neriliyor. \u0130\u015fte oru\u00e7luyken susuzluk \u00e7ekmemek i\u00e7in Beslenme ve Diyet Uzman\u0131 Nurcem \u00d6yk\u00fc Ayd\u0131n anlat\u0131m\u0131yla 7 kural.<\/p>\n","protected":false},"author":5,"featured_media":307241,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991],"tags":[38640,10046,173,12454,42022],"class_list":["post-307240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-oruc","tag-oruc-tutmak","tag-saglik","tag-sahur-menusu","tag-susuzluk"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/307240"}],"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=307240"}],"version-history":[{"count":4,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/307240\/revisions"}],"predecessor-version":[{"id":307254,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/307240\/revisions\/307254"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/307241"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=307240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=307240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=307240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}