{"id":925,"date":"2021-05-12T11:05:37","date_gmt":"2021-05-12T08:05:37","guid":{"rendered":"http:\/\/pharmaworlddergi.com\/?p=925"},"modified":"2021-05-12T12:38:53","modified_gmt":"2021-05-12T09:38:53","slug":"yavaslayan-metabolizmanizi-hizlandiracak-ipuclari","status":"publish","type":"post","link":"https:\/\/pharmaworlddergi.com\/?p=925","title":{"rendered":"Yava\u015flayan Metabolizmay\u0131 H\u0131zland\u0131racak \u0130pu\u00e7lar\u0131"},"content":{"rendered":"

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\u201cRamazan s\u00fcresi boyunca hem g\u00fcnl\u00fck \u00f6\u011f\u00fcn say\u0131s\u0131n\u0131n azalmas\u0131 hem de beslenme d\u00fczenindeki de\u011fi\u015fiklikler ile bayram\u0131n ilk g\u00fcn\u00fc ki\u015fi daha fazla yeme e\u011filimi ile kar\u015f\u0131la\u015fabiliyor\u201d ifadeleriyle s\u00f6ze ba\u015flayan\u00a0Uzman Diyetisyen Ecem Ocak<\/b>, \u201c30 g\u00fcn boyunca a\u00e7 kald\u0131m, uzunca saatlerden sonra iftar\u0131m\u0131 a\u00e7\u0131yordum, istedi\u011fim her \u015feyi yemeliyim, kilo alacak olsam da bayramdan sonra bir \u00e7aresine bakar\u0131z gibi yanl\u0131\u015f d\u00fc\u015f\u00fcncelerle ki\u015filer yeme\u011fe \u00e7ok fazla ilgi g\u00f6sterebilir\u201d dedi.<\/span><\/p>\n

Bunun yanl\u0131\u015f bir davran\u0131\u015f oldu\u011funu vurgulayan Uzman Diyetisyen Ocak, \u201cOysaki ramazan ay\u0131 boyunca en \u00e7ok kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131z problemler olan kab\u0131zl\u0131k, mide rahats\u0131zl\u0131klar\u0131, haz\u0131ms\u0131zl\u0131k, yava\u015flayan metabolizma gibi bir\u00e7ok sorunun devam etmemesi ad\u0131na bayram\u0131n ilk g\u00fcn\u00fcnden itibaren ani y\u00fcklenme yapmayarak dikkat edece\u011finiz baz\u0131 noktalar olacak. Ramazan bayram\u0131n\u0131 bir toparlanma olarak d\u00fc\u015f\u00fcnebilirseniz bu s\u00fcreci \u00e7ok daha rahat ge\u00e7irir ve adapte olursunuz\u201d diye konu\u015ftu.<\/span><\/p>\n

Uzman Diyetisyen Ecem Ocak Ramazan Bayram\u0131\u2019nda beslenme tavsiyelerini \u015fu \u015fekilde s\u0131ralad\u0131:<\/span><\/i><\/b><\/p>\n

RAMAZANDA ALDI\u011eINIZ K\u0130LOLARI HIZLICA VERMEYE \u00c7ALI\u015eMAYIN<\/span><\/b><\/p>\n

Ramazan ay\u0131nda saatlerce s\u00fcren a\u00e7l\u0131k nedeniyle yava\u015flayan metabolizma ve fiziksel aktivitenin azalmas\u0131 ile \u00e7o\u011fu ki\u015fide kilo al\u0131m\u0131 ger\u00e7ekle\u015fmi\u015f olabilir. Al\u0131nm\u0131\u015f olan bu kilolar\u0131 h\u0131zl\u0131 vermeye \u00e7al\u0131\u015fmak, sa\u011fl\u0131ks\u0131z diyetler uygulamak gibi hatalardan ka\u00e7\u0131n\u0131lmal\u0131, sakin, ki\u015fiye \u00f6zel bir beslenme program\u0131 uygulanmal\u0131d\u0131r.<\/span><\/p>\n

BAYRAM SABAHI KAHVALTIYI ATLAMAYIN<\/span><\/b><\/p>\n

Kahvalt\u0131 g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fc.\u00a0Bayram sabah\u0131 ge\u00e7 uyansan\u0131z bile mutlaka klasik kahvalt\u0131 dedi\u011fimiz yumurtal\u0131, peynirli, s\u00f6\u011f\u00fc\u015f sebzeli bir kahvalt\u0131 yapmal\u0131s\u0131n\u0131z<\/b>. Zeytin veya ya\u011fl\u0131 tohumlardan ceviz tercih edebilirsiniz. Bayram sabah\u0131 b\u00f6rek, ekmek ve benzeri g\u0131dalar var ise 1-2 dilim kadar yenmeli, m\u00fcmk\u00fcnse tam bu\u011fdayl\u0131 ekme\u011fi tercih etmek gerekir.\u00a0E\u011fer ge\u00e7 uyand\u0131ysan\u0131z g\u00fcn\u00fcn kalan k\u0131sm\u0131nda ak\u015fam yeme\u011fi ve 1 ara \u00f6\u011f\u00fcn \u015feklinde g\u00fcn\u00fc tamamlayabilirsiniz. G\u00fcne erken ba\u015flad\u0131ysan\u0131z sabah, \u00f6\u011fle ak\u015fam olmak \u00fczere 3 ana \u00f6\u011f\u00fcn ve tercihen 1 ara \u00f6\u011f\u00fcn yapmak yeterlidir.<\/b>\u00a0Ana \u00f6\u011f\u00fcnlerde protein, karbonhidrat, ya\u011f dengeli olmal\u0131d\u0131r. Sebze yeme\u011fine veya ye\u015fillikli bir salataya \u00f6ncelik verin. Hem i\u015ftah kontrol\u00fcn\u00fc sa\u011flayacak, hem lif kayna\u011f\u0131 alm\u0131\u015f olacak, hem de tokluk sa\u011flayacakt\u0131r. Aralarda meyve t\u00fcketmeye \u00f6zen g\u00f6sterin.\u00a0Ana \u00f6\u011f\u00fcnlerde yo\u011furt\/ayran\/kefiri, ara \u00f6\u011f\u00fcnlerde de kan \u015fekerini dengelemek ad\u0131na s\u00fct\/yo\u011furt\/kefir t\u00fcketimini ger\u00e7ekle\u015ftirin.<\/b><\/span><\/p>\n

\"\"<\/p>\n

TUZ ALIMINI M\u0130NUMUMA \u0130ND\u0130R\u0130N<\/span><\/b><\/p>\n

Tuz al\u0131m\u0131n\u0131 kontrol edin.\u00a0\u00c7ok fazla tuz tansiyonu y\u00fckseltti\u011fi i\u00e7in \u00f6zellikle kalp i\u00e7in sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan riskli olabilir. Bu nedenle tuz al\u0131m\u0131n\u0131 en aza indirin.<\/b>\u00a0Salatalara ilave olarak tuz eklemeyin, tur\u015fu, salamura gibi besinlerden uzak durman\u0131zda fayda var.<\/span><\/p>\n

TATLI VE \u00c7\u0130KOLATALARA D\u0130KKAT<\/span><\/b><\/p>\n

Bu bayramda eskisi gibi bir araya gelip, kalabal\u0131k aile sofralar\u0131nda uzun uzun kahvalt\u0131lar edip, yemekler yenmeyecek, \u0131srarl\u0131 tatl\u0131, \u015fekerleme ikramlar\u0131 olmayacak belki ama bayram gelene\u011fini devam ettirmek isteyen tatl\u0131 ve \u015fekerlemeleri eksik etmeyecek \u00e7ok ki\u015fi olacakt\u0131r. Atalar\u0131m\u0131z\u0131n dedi\u011fi gibi \u2018g\u00f6zden \u0131rak olan g\u00f6n\u00fclden de \u0131rak olurmu\u015f\u2019\u00a0\u00e7ikolata ve \u015fekerlemelerinizi s\u00fcrekli g\u00f6z\u00fcn\u00fcz\u00fcn \u00f6n\u00fcnde olmamas\u0131na gayret edin ve ortadan kald\u0131r\u0131n.<\/b>\u00a0Tatl\u0131 t\u00fcketimini kontroll\u00fc t\u00fcketmek, m\u00fcmk\u00fcnse \u015ferbetli ve a\u011f\u0131r tatl\u0131lar yerine s\u00fctl\u00fc tatl\u0131lar\u0131 tercih etmek gerekiyor. Tabi ki havalar\u0131n \u0131s\u0131nmas\u0131yla da dondurma t\u00fcketimi \u00f6n planda oluyor.\u00a0Masum bir s\u00fctl\u00fc tatl\u0131 olarak de\u011ferlendirdi\u011fimiz dondurmay\u0131 a\u011f\u0131r tatl\u0131lar yerine tercih etmeniz daha faydal\u0131 olacakt\u0131r<\/b>. E\u011fer \u015ferbetli bir tatl\u0131 yiyecek olursan\u0131z \u00e7ok k\u00fc\u00e7\u00fck miktarlarda veya yan\u0131n\u0131zdaki ki\u015fi ile payla\u015farak miktar\u0131 kontrol edebilirsiniz. Tatl\u0131 t\u00fcketimini takip eden ana \u00f6\u011f\u00fcnlerinizi hafif ve sa\u011fl\u0131kl\u0131 tercihler yapman\u0131z \u00f6nem ta\u015f\u0131yor.<\/span><\/p>\n

BOL SU T\u00dcKET\u0130N<\/span><\/b><\/p>\n

Ramazan ay\u0131 boyunca su t\u00fcketimini g\u00fcn i\u00e7erisinde ger\u00e7ekle\u015ftiremedi\u011fimiz i\u00e7in unutabiliriz. Bu y\u00fczden yava\u015f yava\u015f su i\u00e7me al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131 geri kazanmaya \u00e7al\u0131\u015f\u0131n. S\u0131cak havalara denk gelen bu bayram g\u00fcnlerinde kendinizi daha zinde hissetmek ad\u0131na s\u0131v\u0131 t\u00fcketimini artt\u0131rmak olduk\u00e7a \u00f6nemli.\u00a0G\u00fcnl\u00fck en az 10-12 bardak su t\u00fcketimini mutlaka ger\u00e7ekle\u015ftirin.\u00a0<\/b>E\u011fer su i\u00e7mede zorlan\u0131yorsan\u0131z suyunuzu nane, salatal\u0131k, elma, limonla tatland\u0131rabilirsiniz. Ramazan ay\u0131ndan sonraki ilk g\u00fcn kahve ve \u00e7ay t\u00fcketiminde art\u0131\u015f olabilir. \u00c7ok fazla t\u00fcketiminden ka\u00e7\u0131n\u0131lmal\u0131, her i\u00e7ti\u011finiz kahve ve \u00e7ay yan\u0131nda ayn\u0131 miktarda su i\u00e7ilmelidir.<\/span><\/p>\n

Y\u00dcR\u00dcY\u00dcN, EGZERS\u0130Z YAPIN<\/span><\/b><\/p>\n

G\u00fcnl\u00fck fiziksel aktivitenizi bir s\u00fcreli\u011fine artt\u0131r\u0131n. G\u00fcnl\u00fck egzersiz ve y\u00fcr\u00fcy\u00fc\u015flerinize 15-20 dakikal\u0131k ilave ile metabolizman\u0131z h\u0131zlanacak ve ya\u011f yak\u0131m\u0131n\u0131z daha fazla ger\u00e7ekle\u015fecektir.<\/b>\u00a0Ayr\u0131ca bayramda al\u0131nan enerjiyle harcanan dengesini kurmak i\u00e7in y\u00fcr\u00fcy\u00fc\u015f ve egzersiz yapman\u0131z faydal\u0131 olacakt\u0131r.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u201cRamazan s\u00fcresi boyunca hem g\u00fcnl\u00fck \u00f6\u011f\u00fcn say\u0131s\u0131n\u0131n azalmas\u0131 hem de beslenme d\u00fczenindeki de\u011fi\u015fiklikler ile bayram\u0131n ilk g\u00fcn\u00fc ki\u015fi daha fazla yeme e\u011filimi ile kar\u015f\u0131la\u015fabiliyor\u201d ifadeleriyle s\u00f6ze ba\u015flayan\u00a0Uzman Diyetisyen Ecem Ocak, \u201c30 g\u00fcn boyunca a\u00e7 kald\u0131m, uzunca saatlerden sonra iftar\u0131m\u0131 a\u00e7\u0131yordum, istedi\u011fim her \u015feyi yemeliyim, kilo alacak olsam da bayramdan sonra bir \u00e7aresine bakar\u0131z gibi yanl\u0131\u015f …<\/p>\n","protected":false},"author":1,"featured_media":927,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48,42],"tags":[52,53,54],"_links":{"self":[{"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/posts\/925"}],"collection":[{"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=925"}],"version-history":[{"count":2,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/posts\/925\/revisions"}],"predecessor-version":[{"id":936,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/posts\/925\/revisions\/936"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/media\/927"}],"wp:attachment":[{"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}