{"id":2803,"date":"2018-05-16T16:00:03","date_gmt":"2018-05-16T13:00:03","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2803"},"modified":"2019-10-09T22:38:08","modified_gmt":"2019-10-09T19:38:08","slug":"oruc-ve-iftar-ramazanda-beslenme","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/oruc-ve-iftar-ramazanda-beslenme\/","title":{"rendered":"Oru\u00e7 ve \u0130ftar: Ramazanda Beslenme"},"content":{"rendered":"<div class=\"row \"><div class=\"wpv-grid grid-1-1  wpv-first-level first unextended\" style=\"padding-top:0px;padding-bottom:0px\" id=\"wpv-column-00be14a890887ba5e32132af945a9c87\" ><p>\u0130ftar ak\u015fam ezan\u0131n\u0131n okunmas\u0131 ile birlikte oru\u00e7 tutan bireylerin yemek yemeye ve s\u0131v\u0131 t\u00fcketimine tekrardan ba\u015flad\u0131klar\u0131 \u00f6\u011f\u00fcne verilen isimdir. \u0130ftar bir\u00e7ok a\u00e7\u0131dan dikkat edilmesi gerekilen bir \u00f6\u011f\u00fcnd\u00fcr. Uzun s\u00fcreli a\u00e7l\u0131k ve susuzluktan sonra v\u00fccudun yiyecek ve i\u00e7eceklerle tekrar tan\u0131\u015ft\u0131\u011f\u0131 bu s\u00fcrece daha yak\u0131ndan bakal\u0131m.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Oruc_ve_Iftar_Iftarda_Ne_Yenmelidir\"><\/span>Oru\u00e7 ve \u0130ftar: \u0130ftarda Ne Yenmelidir?<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f73b1131a2a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f73b1131a2a\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/oruc-ve-iftar-ramazanda-beslenme\/#Oruc_ve_Iftar_Iftarda_Ne_Yenmelidir\" title=\"Oru\u00e7 ve \u0130ftar: \u0130ftarda Ne Yenmelidir?\">Oru\u00e7 ve \u0130ftar: \u0130ftarda Ne Yenmelidir?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/oruc-ve-iftar-ramazanda-beslenme\/#Icecekler\" title=\"\u0130\u00e7ecekler\">\u0130\u00e7ecekler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/oruc-ve-iftar-ramazanda-beslenme\/#Hurma\" title=\"Hurma\">Hurma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/oruc-ve-iftar-ramazanda-beslenme\/#Meyve\" title=\"Meyve\">Meyve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/oruc-ve-iftar-ramazanda-beslenme\/#Corba\" title=\"\u00c7orba\">\u00c7orba<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/oruc-ve-iftar-ramazanda-beslenme\/#Iftar_Sonrasi_Tatli_Yenir_mi\" title=\"\u0130ftar Sonras\u0131 Tatl\u0131 Yenir mi?\">\u0130ftar Sonras\u0131 Tatl\u0131 Yenir mi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0130ftar oru\u00e7 tutulan g\u00fcn\u00fcn sonunda yiyecek ve i\u00e7eceklerin t\u00fcketilmeye ba\u015flanaca\u011f\u0131 ilk \u00f6\u011f\u00fcnd\u00fcr. Peki iftarda ne yenir? \u00d6zellikle v\u00fccut uzun s\u00fcredir susuz kald\u0131\u011f\u0131 i\u00e7in iftar s\u0131ras\u0131nda bolca s\u0131v\u0131 t\u00fcketmeye \u00f6zen g\u00f6stermeniz gerekmektedir.<\/p>\n<p>Bunun d\u0131\u015f\u0131nda dikkat edilmesi gerekilen en \u00f6nemli noktalardan biri sindirim sisteminin yava\u015f ve hafif ba\u015flang\u0131\u00e7lara ihtiya\u00e7 duyacak olmas\u0131d\u0131r. Bu yemekler, d\u00fc\u015f\u00fck ya\u011f ve \u015feker i\u00e7erecekse do\u011fal \u015fekerler i\u00e7eren se\u00e7eneklerden olu\u015fmal\u0131d\u0131r. \u015eeker i\u00e7eri\u011fi y\u00fcksek olan ve gazl\u0131 i\u00e7eceklerin t\u00fcketiminden \u00f6zellikle ka\u00e7\u0131n\u0131lmas\u0131 gerekmektedir. \u0130\u015fte ramazan diyet listesi dahilinde iftarda yenilebilecek se\u00e7eneklere \u00f6rnek olarak a\u015fa\u011f\u0131da birka\u00e7 \u00f6rnek:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Icecekler\"><\/span>\u0130\u00e7ecekler<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Su, s\u00fct, smoothieler, ayran, cac\u0131k, \u015fekersiz komposto gibi i\u00e7ecekler do\u011fal yollarla karbonhidrat ve mineralleri alman\u0131za yard\u0131mc\u0131 olacakt\u0131r. \u00d6zellikle su herhangi bir kalori kayg\u0131s\u0131 olmadan s\u0131v\u0131 ihtiyac\u0131n\u0131z\u0131n kar\u015f\u0131lanmas\u0131 i\u00e7in \u00e7ok \u00f6nemlidir. \u0130ftar s\u0131ras\u0131nda \u015feker oran\u0131 y\u00fcksek olan i\u00e7ecekler t\u00fcketmekten ka\u00e7\u0131nman\u0131z \u00e7ok \u00f6nemlidir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hurma\"><\/span>Hurma<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0130slam aleminin peygamberi Hz. Muhammed\u2019ten beri s\u00fcrd\u00fcr\u00fclen bir gelenek oldu\u011fundan, orucun hurma ile a\u00e7\u0131lmas\u0131 Ramazan ay\u0131nda olduk\u00e7a yayg\u0131nd\u0131r. Hurma <a href=\"https:\/\/coskumutlu.com\/potasyum-hakkinda-bilinmesi-gerekenler\/\" target=\"_blank\" rel=\"noopener noreferrer\">potasyum<\/a>, <a href=\"https:\/\/coskumutlu.com\/bakir-hakkinda-bilinmesi-gerekenler\/\" target=\"_blank\" rel=\"noopener noreferrer\">bak\u0131r<\/a>, <a href=\"https:\/\/coskumutlu.com\/manganez-hakkinda-bilinmesi-gerekenler\/\" target=\"_blank\" rel=\"noopener noreferrer\">manganez<\/a> ve lif a\u00e7\u0131s\u0131ndan zengindir ve orucun a\u00e7\u0131lmas\u0131 i\u00e7in iyi bir ba\u015flang\u0131\u00e7 olabilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meyve\"><\/span>Meyve<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>G\u00fcney Asya\u2019da oru\u00e7 tutan bireylerin geleneksel yakla\u015f\u0131mlar\u0131 orucu meyveler ile a\u00e7makt\u0131r. Meyveler enerji i\u00e7in do\u011fal \u015fekerler, lif, vitaminler, mineral ve bir miktar su i\u00e7ermektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Corba\"><\/span>\u00c7orba<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Orucun a\u00e7\u0131lmas\u0131 s\u00fcrecinde \u00f6zellikle midenizi \u00e7ok yormamak ad\u0131na \u00e7orba i\u00e7mek iyi bir ba\u015flang\u0131\u00e7 olabilir. Hatta \u00e7orbadan hemen sonra yemek yemeye ara vermek sofrada sosyalle\u015fmek, haz\u0131ms\u0131zl\u0131\u011fa kar\u015f\u0131 iyi bir \u00f6nlem olacakt\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Iftar_Sonrasi_Tatli_Yenir_mi\"><\/span>\u0130ftar Sonras\u0131 Tatl\u0131 Yenir mi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0130ftardan sonra tatl\u0131 t\u00fcketmek bir\u00e7ok oru\u00e7 tutan bireyin topland\u0131\u011f\u0131 Ramazan sofralar\u0131nda al\u0131\u015fkanl\u0131k haline gelmi\u015ftir. Fakat \u00f6zellikle karbonhidrat a\u00e7\u0131s\u0131ndan v\u00fccudunuza bu kadar k\u0131sa bir zaman dilimi i\u00e7erisinde y\u00fcklenmek, ins\u00fclin mekanizmas\u0131nda aksakl\u0131klara neden olabilmektedir.<\/p>\n<p>Ayr\u0131ca, v\u00fccudunuzun s\u0131v\u0131 a\u00e7\u0131\u011f\u0131n\u0131 kapatmak i\u00e7in k\u0131sa zaman\u0131n\u0131z olaca\u011f\u0131ndan, iftardan sonraki zaman dilimini m\u00fcmk\u00fcn oldu\u011fu kadar su ve maden suyu gibi \u015feker i\u00e7ermeyen, mineraller a\u00e7\u0131s\u0131ndan da v\u00fccudunuzu destekleyebilecek i\u00e7ecekler t\u00fcketmeye \u00f6zen g\u00f6stermeniz \u00f6nemlidir.<\/p>\n<p>E\u011fer yemekten sonra imk\u00e2n\u0131n\u0131z olursa hafif egzersiz rutinlerini veya y\u00fcr\u00fcy\u00fc\u015fleri denemeniz sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in olumlu sonu\u00e7lar do\u011furabilir. Ramazan ak\u015famlar\u0131n\u0131n bir par\u00e7as\u0131 olan <a href=\"https:\/\/kurul.diyanet.gov.tr\/Cevap-Ara\/316\/teravih-namazinin-hukmu-ve-mahiyeti-nedir-\" target=\"_blank\" rel=\"noopener noreferrer\">Teravih<\/a> namazlar\u0131na kat\u0131lacaksan\u0131z, buraya gitti\u011finiz yolu uzatmak bile size bu konuda yard\u0131mc\u0131 olabilir.<\/p>\n<p>Probiyotikler bu s\u00fcre\u00e7te ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 destekleyecektir. Fakat ba\u011f\u0131rsak hareketlerini artt\u0131rd\u0131klar\u0131ndan, t\u00fcketildikleri saate dikkat edilmesi gerekmektedir. \u00d6rne\u011fin kefir ne zaman i\u00e7imeli? Kefir gibi probiyotik etkisi bulunan besinler de sahura eklendi\u011finde g\u00fcn i\u00e7inde ba\u011f\u0131rsaklar\u0131n hareketli olmas\u0131n\u0131 sa\u011flayabilir.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0130ftar ak\u015fam ezan\u0131n\u0131n okunmas\u0131 ile birlikte oru\u00e7 tutan bireylerin yemek yemeye ve s\u0131v\u0131 t\u00fcketimine tekrardan ba\u015flad\u0131klar\u0131 \u00f6\u011f\u00fcne verilen isimdir. \u0130ftar bir\u00e7ok a\u00e7\u0131dan dikkat edilmesi gerekilen bir \u00f6\u011f\u00fcnd\u00fcr. Uzun s\u00fcreli a\u00e7l\u0131k ve susuzluktan sonra v\u00fccudun yiyecek ve i\u00e7eceklerle tekrar tan\u0131\u015ft\u0131\u011f\u0131 bu s\u00fcrece daha yak\u0131ndan bakal\u0131m. Oru\u00e7 ve \u0130ftar: \u0130ftarda Ne Yenmelidir? \u0130ftar oru\u00e7 tutulan g\u00fcn\u00fcn sonunda&#8230;<\/p>\n","protected":false},"author":2,"featured_media":12325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Oru\u00e7 ve \u0130ftar: Ramazanda Beslenme - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Oru\u00e7 s\u00fcreleri seneden seneye farkl\u0131l\u0131k g\u00f6sterse de son birka\u00e7 senedir olduk\u00e7a uzun saatler boyunca a\u00e7l\u0131k ve susuzluk gibi unsurlarla kar\u015f\u0131 kar\u015f\u0131ya kal\u0131nabilmektedir. Ramazan ay\u0131 boyunca a\u00e7l\u0131k hissi ile ba\u015fa \u00e7\u0131kman\u0131n anahtarlar\u0131ndan biri iftar \u00f6\u011f\u00fcn\u00fcnde yeterli ve dengeli beslenmektir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/oruc-ve-iftar-ramazanda-beslenme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oru\u00e7 ve \u0130ftar: Ramazanda Beslenme - Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"og:description\" content=\"Oru\u00e7 s\u00fcreleri seneden seneye farkl\u0131l\u0131k g\u00f6sterse de son birka\u00e7 senedir olduk\u00e7a uzun saatler boyunca a\u00e7l\u0131k ve susuzluk gibi unsurlarla kar\u015f\u0131 kar\u015f\u0131ya kal\u0131nabilmektedir. 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