{"id":11534,"date":"2020-04-29T22:11:21","date_gmt":"2020-04-29T22:11:21","guid":{"rendered":"http:\/\/avrupapress.com\/main\/?p=11534"},"modified":"2020-04-29T22:11:22","modified_gmt":"2020-04-29T22:11:22","slug":"corona-gunlerinde-nasil-oruc-tutmali","status":"publish","type":"post","link":"https:\/\/avrupapress.com\/main\/2020\/04\/29\/corona-gunlerinde-nasil-oruc-tutmali\/","title":{"rendered":"Corona g\u00fcnlerinde nas\u0131l oru\u00e7 tutmal\u0131?"},"content":{"rendered":"\n<p><strong>T\u00fcm d\u00fcnyay\u0131 kas\u0131p kavuran COVID-19 salg\u0131n\u0131 Ramazan ay\u0131nda oru\u00e7 tutmak isteyenleri de tedirgin etti. Oru\u00e7 tutmak, ancak corona vir\u00fcsten de korunmak isteyenler, her ikisinin birden nas\u0131l yap\u0131laca\u011f\u0131 konusunda endi\u015fe ya\u015fayabiliyor.<\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.ntv.com.tr\/corona-virus\">pandemisi<\/a><\/strong>ne denk gelmesi, oru\u00e7 tutarken sa\u011fl\u0131kl\u0131 beslenme kurallar\u0131na dikkat etmenin \u00f6nemini bir kez daha ortaya koydu. \u0130stanbul Ayd\u0131n \u00dcniversitesi&nbsp;<a href=\"https:\/\/www.ntv.com.tr\/saglik\" target=\"_blank\" rel=\"noreferrer noopener\">Sa\u011fl\u0131k<\/a>&nbsp;Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc \u00d6\u011fretim \u00dcyesi&nbsp;<strong>Dr. M\u00fcge Arslan<\/strong>, hem oru\u00e7 tutmak, hem de ba\u011f\u0131\u015f\u0131kl\u0131k sistemini koruyup COVID-19\u2019a a\u00e7\u0131k hedef olmamak isteyenlere basit t\u00fcyolar verdi.<br><br><strong>Oru\u00e7<\/strong>&nbsp;tutarken de amac\u0131n yeterli ve dengeli beslenmeyi sa\u011flamak oldu\u011funu belirten Arslan \u201c3 \u00f6\u011f\u00fcn olan g\u00fcnl\u00fck beslenme 2 \u00f6\u011f\u00fcne d\u00fc\u015ferken, \u00f6zellikle k\u0131rm\u0131z\u0131 et, ekmek, pilav, makarna, hamur i\u015fleri, tatl\u0131, b\u00f6rek t\u00fcketimi art\u0131yor. Halbuki g\u00fcnl\u00fck al\u0131nmas\u0131 gereken enerji, protein, vitamin ve mineral oranlar\u0131 Ramazan ay\u0131nda da de\u011fi\u015fmiyor. Her zaman oldu\u011fu gibi Ramazan ay\u0131nda da ama\u00e7; yeterli ve dengeli beslenmeyi sa\u011flamak olmal\u0131\u201d dedi.<br><br><strong>\u201cORU\u00c7 METABOL\u0130ZMADA DE\u011e\u0130\u015e\u0130KL\u0130\u011eE SEBEP OLUYOR\u201d<\/strong><br><br>Orucun metabolizmada yaratt\u0131\u011f\u0131 de\u011fi\u015fikliklere de\u011finen Arslan \u015funlar\u0131 s\u00f6yledi:<br><br>\u201cUzun s\u00fcre yakla\u015f\u0131k 12 saat s\u00fcren a\u00e7l\u0131k nedeniyle metabolizma az enerji harcar, v\u00fccut hareketleri yava\u015flar, bazal metabolizma h\u0131z\u0131 d\u00fc\u015fer. Oru\u00e7 d\u00f6neminde yemekten sonra \u00fc\u015f\u00fcme hissi ve ard\u0131ndan uyuklama olu\u015fabilir, bu a\u00e7 kalan v\u00fccuda h\u0131zl\u0131 ve fazla miktarda besin girmesiyle olu\u015fan kan \u015fekerinin h\u0131zla y\u00fckselmesi ve h\u0131zla d\u00fc\u015fmesinin yaratt\u0131\u011f\u0131 titremedir.<br><br>\u2018\u00c7ok yedim kendimi rahat hissetmiyorum. Doymayaca\u011f\u0131m\u0131 sanarak \u00f6n\u00fcme konan her \u015feyi bitiriyorum ve uykuya meyilli hissediyorum. Ramazan s\u00fcresince olduk\u00e7a kilo ald\u0131m ne yapaca\u011f\u0131m\u0131 bilemiyorum\u2019 gibi s\u00f6ylemleri \u00e7evrenizde s\u0131k\u00e7a duyars\u0131n\u0131z.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.ntv.com.tr\/video\/yasam\/ispanakli-ve-kuru-domatesli-borek-tarifi,mcOnF47M1kaUDPdO9iHPCQ\" target=\"_blank\" rel=\"noreferrer noopener\">ISPANAKLI VE KURU DOMATESL\u0130 B\u00d6REK TAR\u0130F\u0130<\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn1.ntv.com.tr\/gorsel\/NZr5eFNn6EaUBNEcjw9fxQ.jpg?width=960&amp;mode=crop&amp;scale=both\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>RAMAZAN\u2019DA BUNLARI SAKIN YAPMAYIN!<\/strong><br><br>Ramazan ay\u0131nda \u00e7ok ve h\u0131zl\u0131 yemek, sahura kalkmamak ya da sahurda \u00e7ok yemek ve iftar\u0131 sigara ile yapmaktan kesinlikle ka\u00e7\u0131n\u0131lmal\u0131. B\u00fct\u00fcn g\u00fcn a\u00e7 kal\u0131nd\u0131\u011f\u0131 i\u00e7in iftarda v\u00fccudun ihtiyac\u0131ndan \u00e7ok daha fazla yemek yenir.<br><br>Bo\u015f olan mideye bu kadar \u00e7ok yemek y\u00fcklendi\u011finde, sindirim zorla\u015farak, bu da mide de a\u011f\u0131rl\u0131k, ek\u015fime, yanma, bulant\u0131, uyuklama gibi sorunlara yol a\u00e7ar. Ba\u011f\u0131rsaklarda ise \u015fi\u015fkinlik, kab\u0131zl\u0131k ve gaz gibi problemler olu\u015fabilir. Yap\u0131lan en b\u00fcy\u00fck yanl\u0131\u015flardan biri de \u00e7ok h\u0131zl\u0131 ve yeterince \u00e7i\u011fnemeden yemek yemektir. Beyin doyma emrini 15-20 dakikada verir.<br><br><strong>\u201cSAHURDA DA A\u015eIRI YEMEKTEN KA\u00c7ININ\u201d<\/strong><br><br>\u00c7abuk yemek yenildi\u011fi zaman doyma emrini hen\u00fcz alamad\u0131\u011f\u0131 i\u00e7in insan kendini hala a\u00e7 hisseder ve gere\u011finden fazla yer. Ayr\u0131ca muhakkak sahura kalk\u0131lmal\u0131, ancak sahurda da a\u015f\u0131r\u0131 yemekten ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Sahur atland\u0131\u011f\u0131 zaman ortalama 18 saat gibi uzun bir s\u00fcre a\u00e7 kalma ve metabolizma h\u0131z\u0131n\u0131n yava\u015flamas\u0131 s\u00f6z konusu olur. Uzun s\u00fcre a\u00e7l\u0131klarda kan \u015fekeri ve tansiyon d\u00fc\u015fer, bo\u015f midede asit salg\u0131s\u0131 artar. Halsizlik, ba\u015f a\u011fr\u0131s\u0131 g\u00f6r\u00fclebilir. Sahur \u00f6\u011f\u00fcn\u00fcn\u00fcn genellikle; ya\u011f oran\u0131 d\u00fc\u015f\u00fck, protein i\u00e7eri\u011fi y\u00fcksek, kan \u015fekerini h\u0131zl\u0131 y\u00fckseltmeyen kompleks karbonhidratlardan olu\u015fan bir \u00f6\u011f\u00fcn olmas\u0131 en idealidir. Sahur \u00f6\u011f\u00fcn\u00fcn\u00fcn kahvalt\u0131 tarz\u0131nda yap\u0131lmas\u0131 idealdir. \u00d6rne\u011fin; s\u00fct, peynir, zeytin, kepekli ekmek, domates, salatal\u0131k, biber, re\u00e7el gibi kahvalt\u0131l\u0131k besinler veya s\u00fct, yulaf gevre\u011fi, meyve gibi besinlerden olu\u015fan hafif bir \u00f6\u011f\u00fcn t\u00fcketmek en do\u011frusudur.\u00a0\u00bb<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn1.ntv.com.tr\/gorsel\/H-GwhVJjx0GvXXCwDR8uGA.jpg?width=960&amp;mode=crop&amp;scale=both\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>10 ALTIN RAMAZAN KURALI<\/strong><br><br>Dr. Arslan, Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenmenin 10 \u00a0p\u00fcf noktas\u0131n\u0131 \u015f\u00f6yle s\u0131ralad\u0131:<br><br>1. \u00ab\u00a0Mutlaka sahura kalk\u0131lmal\u0131, sahurda hafif besinler t\u00fcketilmeli.<br>2. S\u0131v\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in g\u00fcnde 2-2,5 litre su t\u00fcketilmeli.<br>3. \u0130ftarda ilk \u00f6nce hafif, az ya\u011fl\u0131 g\u0131dalarla yeme\u011fe ba\u015flan\u0131lmal\u0131.<br>4. Yemekler yava\u015f yava\u015f ve az porsiyonlarda t\u00fcketilmeli.<br>5. Kan \u015fekerini h\u0131zla y\u00fckselten besinler yerine posa miktar\u0131 fazla kepekli \u00fcr\u00fcnler tercih edilmeli.<br>6. \u0130ftarda k\u0131zartma ve ya\u011fl\u0131 besinler yerine \u0131zgara, ha\u015flama, bu\u011fulama y\u00f6ntemleri kullan\u0131larak pi\u015firilmi\u015f hafif yemekler tercih edilmeli.<br>7. Tatl\u0131 d\u00fc\u015f\u00fcn\u00fcl\u00fcyorsa, hamurlu, a\u011f\u0131r tatl\u0131lar yerine s\u00fctl\u00fc ve hafif tatl\u0131lar tercih edilmeli.<br>8. Ara \u00f6\u011f\u00fcn olarak meyveye yer verilmeli.<br>9. Haftada 3 kez d\u00fczenli hafif egzersize devam edilmeli.<br>10. \u0130ftar m\u00f6n\u00fcs\u00fc haz\u0131rlan\u0131rken her grup besinden dengeli bir m\u00f6n\u00fc haz\u0131rlamaya \u00f6zen g\u00f6sterilmeli.<br><br><strong>BA\u011eI\u015eIKLIK S\u0130STEM\u0130 NASIL KORUNUR?<\/strong><br><br>Vitaminler, mineraller ve antioksidanlarla zenginle\u015ftirilmi\u015f bir beslenme \u015fekli ile ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi g\u00fc\u00e7lendirerek yaln\u0131zca vir\u00fcse kar\u015f\u0131 de\u011fil, enfeksiyon hastal\u0131klar\u0131na yakalanma riskini de azaltabiliriz. \u00d6zellikle A, C ve E vitamininden zengin beslenme noktas\u0131nda; yumurta, s\u00fct, bal\u0131k, \u0131spanak, portakal, havu\u00e7, ye\u015filbiber, kay\u0131s\u0131 gibi sar\u0131, turuncu ve ye\u015fil sebze ve meyvelerdeki A vitamini g\u00fc\u00e7l\u00fc birer antioksidand\u0131r. F\u0131nd\u0131k, ceviz, badem gibi ya\u011fl\u0131 tohumlar, s\u0131v\u0131 ya\u011flar, ye\u015fil yaprakl\u0131 sebzeler, kuru baklagiller E vitamini zenginidir. Ye\u015fil biber, maydanoz, tere, roka, karnabahar, \u0131spanak, portakal, limon, mandalina, ku\u015fburnu gibi besinler bol C vitamini i\u00e7erir. C vitamini kayb\u0131n\u0131 \u00f6nlemek i\u00e7in salatalar da meyve sular\u0131 gibi t\u00fcketilmeden hemen \u00f6nce haz\u0131rlanmal\u0131d\u0131r. B12 vitamini en \u00e7ok, et, s\u00fct, peynir, yumurta ve bal\u0131k gibi hayvansal g\u0131dalarda bulunmaktad\u0131r. S\u00fct, ayran, kefir, peynir ve yo\u011furt, ton bal\u0131\u011f\u0131, somon, uskumru, istiridye, yumurta sar\u0131s\u0131, tatl\u0131 patates, bal\u0131k ya\u011f\u0131, mantar, maydanoz, \u0131s\u0131rgan otu, yulaf D vitamininden zengin besinlerdir.\u201d<\/p>\n\n\n\n<p><strong>Bilgin Ozcifci \/ AVRUPAPRESS<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u00fcm d\u00fcnyay\u0131 kas\u0131p kavuran COVID-19 salg\u0131n\u0131 Ramazan ay\u0131nda oru\u00e7 tutmak isteyenleri de tedirgin etti. Oru\u00e7 tutmak, ancak corona vir\u00fcsten de korunmak isteyenler, her ikisinin birden nas\u0131l yap\u0131laca\u011f\u0131 konusunda endi\u015fe ya\u015fayabiliyor. pandemisine denk gelmesi, oru\u00e7 tutarken sa\u011fl\u0131kl\u0131 beslenme kurallar\u0131na dikkat etmenin \u00f6nemini bir kez daha ortaya koydu. \u0130stanbul Ayd\u0131n \u00dcniversitesi&nbsp;Sa\u011fl\u0131k&nbsp;Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc \u00d6\u011fretim [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":11532,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,16,3,2],"tags":[5259],"class_list":["post-11534","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-avrupa","category-belcika","category-dunya","category-turkiye","tag-corona-gunlerinde-nasil-oruc-tutmali"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Corona g\u00fcnlerinde nas\u0131l oru\u00e7 tutmal\u0131? - AvrupaPress<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/avrupapress.com\/2020\/04\/29\/corona-gunlerinde-nasil-oruc-tutmali\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Corona g\u00fcnlerinde nas\u0131l oru\u00e7 tutmal\u0131? - AvrupaPress\" \/>\n<meta property=\"og:description\" content=\"T\u00fcm d\u00fcnyay\u0131 kas\u0131p kavuran COVID-19 salg\u0131n\u0131 Ramazan ay\u0131nda oru\u00e7 tutmak isteyenleri de tedirgin etti. Oru\u00e7 tutmak, ancak corona vir\u00fcsten de korunmak isteyenler, her ikisinin birden nas\u0131l yap\u0131laca\u011f\u0131 konusunda endi\u015fe ya\u015fayabiliyor. pandemisine denk gelmesi, oru\u00e7 tutarken sa\u011fl\u0131kl\u0131 beslenme kurallar\u0131na dikkat etmenin \u00f6nemini bir kez daha ortaya koydu. \u0130stanbul Ayd\u0131n \u00dcniversitesi&nbsp;Sa\u011fl\u0131k&nbsp;Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc \u00d6\u011fretim [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/avrupapress.com\/2020\/04\/29\/corona-gunlerinde-nasil-oruc-tutmali\/\" \/>\n<meta property=\"og:site_name\" content=\"AvrupaPress\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-29T22:11:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-04-29T22:11:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/avrupapress.com\/wp-content\/uploads\/2020\/04\/dENmjXgmhkiEDhAFLVVozg.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"710\" \/>\n\t<meta property=\"og:image:height\" content=\"403\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Edit\u00f6r\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Edit\u00f6r\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture est.\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/avrupapress.com\/2020\/04\/29\/corona-gunlerinde-nasil-oruc-tutmali\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/avrupapress.com\/2020\/04\/29\/corona-gunlerinde-nasil-oruc-tutmali\/\"},\"author\":{\"name\":\"Edit\u00f6r\",\"@id\":\"https:\/\/avrupapress.com\/#\/schema\/person\/68428444ec60970d1e1b700cf4ca1e8f\"},\"headline\":\"Corona g\u00fcnlerinde nas\u0131l oru\u00e7 tutmal\u0131?\",\"datePublished\":\"2020-04-29T22:11:21+00:00\",\"dateModified\":\"2020-04-29T22:11:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/avrupapress.com\/2020\/04\/29\/corona-gunlerinde-nasil-oruc-tutmali\/\"},\"wordCount\":967,\"publisher\":{\"@id\":\"https:\/\/avrupapress.com\/#\/schema\/person\/0223dca19c72c43575bf30d1a2d8f4fa\"},\"image\":{\"@id\":\"https:\/\/avrupapress.com\/2020\/04\/29\/corona-gunlerinde-nasil-oruc-tutmali\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/avrupapress.com\/main\/wp-content\/uploads\/2020\/04\/dENmjXgmhkiEDhAFLVVozg.jpg\",\"keywords\":[\"Corona g\u00fcnlerinde nas\u0131l oru\u00e7 tutmal\u0131?\"],\"articleSection\":[\"Avrupa\",\"Bel\u00e7ika\",\"D\u00fcnya\",\"T\u00fcrkiye\"],\"inLanguage\":\"fr-BE\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/avrupapress.com\/2020\/04\/29\/corona-gunlerinde-nasil-oruc-tutmali\/\",\"url\":\"https:\/\/avrupapress.com\/2020\/04\/29\/corona-gunlerinde-nasil-oruc-tutmali\/\",\"name\":\"Corona g\u00fcnlerinde nas\u0131l oru\u00e7 tutmal\u0131? 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