{"id":25,"date":"2026-10-13T12:29:32","date_gmt":"2026-10-13T12:29:32","guid":{"rendered":"http:\/\/elazigdiyetisyen.xyz\/index.php\/oruc-doneminde-beslenme\/"},"modified":"2026-10-13T12:29:32","modified_gmt":"2026-10-13T12:29:32","slug":"oruc-doneminde-beslenme","status":"publish","type":"page","link":"https:\/\/elazigdiyetisyen.xyz\/index.php\/oruc-doneminde-beslenme\/","title":{"rendered":"Oru\u00e7 D\u00f6neminde Beslenme: Sahur ve \u0130ftarda Dengeli Sofra"},"content":{"rendered":"

Oru\u00e7 d\u00f6neminde \u00f6\u011f\u00fcn d\u00fczeni tamamen de\u011fi\u015fir ve g\u00fcn boyu s\u00fcren a\u00e7l\u0131k ile susuzlu\u011fun ard\u0131ndan iftarda ve sahurda yap\u0131lan beslenme se\u00e7imleri, g\u00fcn\u00fcn nas\u0131l ge\u00e7ece\u011fini do\u011frudan etkiler. Do\u011fru planlanm\u0131\u015f sahur ve iftar sofralar\u0131, hem enerjinin korunmas\u0131na hem de kilo dengesine yard\u0131mc\u0131 olur.<\/p>\n

Sahuru atlamay\u0131n<\/h2>\n

Sahur, g\u00fcn boyu enerjinin korunmas\u0131 i\u00e7in \u00f6nemlidir. Sahurda yumurta, peynir, yo\u011furt, tam tah\u0131ll\u0131 ekmek, domates, salatal\u0131k ve zeytin gibi protein ve lif i\u00e7eren besinler, uzun s\u00fcre tok tutar. \u00c7ok tuzlu ve baharatl\u0131 yiyecekler g\u00fcn i\u00e7inde susuzlu\u011fu art\u0131rabilir.<\/p>\n

\u0130ftarda yava\u015f ba\u015flay\u0131n<\/h2>\n

Uzun a\u00e7l\u0131\u011f\u0131n ard\u0131ndan iftarda h\u0131zl\u0131 ve \u00e7ok miktarda yemek, sindirim \u015fik\u00e2yetlerine yol a\u00e7abilir. Su ve hafif bir ba\u015flang\u0131\u00e7la, \u00f6rne\u011fin bir k\u00e2se \u00e7orbayla a\u00e7mak, ard\u0131ndan k\u0131sa bir ara verip ana yeme\u011fe ge\u00e7mek sindirimi kolayla\u015ft\u0131r\u0131r.<\/p>\n

S\u0131v\u0131 t\u00fcketimi<\/h2>\n

\u0130ftar ile sahur aras\u0131nda yeterli su i\u00e7mek, susuzlu\u011fu \u00f6nlemenin tek yoludur. Bu s\u00fcreye yay\u0131lm\u0131\u015f \u015fekilde d\u00fczenli aral\u0131klarla su i\u00e7mek gerekir. \u00c7ay ve kahve gibi kafeinli i\u00e7ecekleri s\u0131n\u0131rlamak, g\u00fcn i\u00e7indeki susuzlu\u011fu azaltabilir.<\/p>\n

Tatl\u0131 ve k\u0131zartma dengesi<\/h2>\n

Oru\u00e7 d\u00f6neminde \u015ferbetli tatl\u0131lar, k\u0131zartmalar ve hamur i\u015fleri sofralarda daha s\u0131k yer al\u0131r. Bunlar\u0131 her g\u00fcn de\u011fil ara s\u0131ra ve k\u00fc\u00e7\u00fck porsiyonlarla t\u00fcketmek, kilo art\u0131\u015f\u0131n\u0131 \u00f6nler. S\u00fctl\u00fc tatl\u0131lar ve meyve, daha hafif alternatiflerdir.<\/p>\n

Hareket<\/h2>\n

\u0130ftardan bir iki saat sonra yap\u0131lan hafif y\u00fcr\u00fcy\u00fc\u015fler, sindirime ve g\u00fcnl\u00fck hareket ihtiyac\u0131na katk\u0131 sa\u011flar.<\/p>\n

Kronik hastal\u0131klarda hekim g\u00f6r\u00fc\u015f\u00fc<\/h2>\n

Diyabet, b\u00f6brek hastal\u0131\u011f\u0131, kalp hastal\u0131\u011f\u0131 ve d\u00fczenli ila\u00e7 kullan\u0131m\u0131 gibi durumlarda oru\u00e7 tutman\u0131n uygun olup olmad\u0131\u011f\u0131 ve ila\u00e7 d\u00fczeninin nas\u0131l ayarlanaca\u011f\u0131 mutlaka hekimle konu\u015fulmal\u0131d\u0131r. Gebelik ve emzirme d\u00f6neminde de hekim g\u00f6r\u00fc\u015f\u00fc al\u0131nmal\u0131d\u0131r.<\/p>\n

Y\u00f6resel sofralar\u0131n dengelenmesi i\u00e7in Elaz\u0131\u011f mutfa\u011f\u0131 ve diyet<\/a> yaz\u0131m\u0131za g\u00f6z atabilirsiniz. Di\u011fer sayfalar ana sayfada<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Oru\u00e7 d\u00f6neminde \u00f6\u011f\u00fcn d\u00fczeni tamamen de\u011fi\u015fir ve g\u00fcn boyu s\u00fcren a\u00e7l\u0131k ile susuzlu\u011fun ard\u0131ndan iftarda ve sahurda yap\u0131lan beslenme se\u00e7imleri, g\u00fcn\u00fcn nas\u0131l ge\u00e7ece\u011fini do\u011frudan etkiler. Do\u011fru planlanm\u0131\u015f sahur ve iftar sofralar\u0131, hem enerjinin korunmas\u0131na hem de kilo dengesine yard\u0131mc\u0131 olur. Sahuru atlamay\u0131n Sahur, g\u00fcn boyu enerjinin korunmas\u0131 i\u00e7in \u00f6nemlidir. Sahurda yumurta, peynir, yo\u011furt, tam tah\u0131ll\u0131 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":10,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-25","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/pages\/25","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/comments?post=25"}],"version-history":[{"count":2,"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/pages\/25\/revisions"}],"predecessor-version":[{"id":44,"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/pages\/25\/revisions\/44"}],"wp:attachment":[{"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/media?parent=25"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}