{"id":5267,"date":"2025-02-27T13:48:47","date_gmt":"2025-02-27T13:48:47","guid":{"rendered":"http:\/\/www.prwestglobal.com\/?p=5267"},"modified":"2025-02-27T11:23:26","modified_gmt":"2025-02-27T11:23:26","slug":"diyetisyen-benli-uyariyor-ramazan-ayinda-bunlari-yapmaktan-kacinin","status":"publish","type":"post","link":"http:\/\/www.prwestglobal.com\/index.php\/2025\/02\/27\/diyetisyen-benli-uyariyor-ramazan-ayinda-bunlari-yapmaktan-kacinin\/","title":{"rendered":"Diyetisyen Benli uyar\u0131yor! Ramazan ay\u0131nda bunlar\u0131 yapmaktan ka\u00e7\u0131n\u0131n\u2026"},"content":{"rendered":"<ul>\n<li><strong>Nev Sa\u011fl\u0131k Grubu Beslenme ve Diyet b\u00f6l\u00fcm\u00fcnden Dyt. Zehra Buket Benli, Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenme konusunda \u00f6nemli tavsiyelerde bulundu. Benli, \u201c\u0130ftardan sahura kadar s\u0131v\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in su aral\u0131klarla i\u00e7ilmelidir\u201d dedi.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Bursa, <\/strong>27.02.2025 &#8211; Nev Sa\u011fl\u0131k Grubu Beslenme ve Diyet b\u00f6l\u00fcm\u00fcnden Dyt. Zehra Buket Benli, Ramazan ay\u0131 boyunca sa\u011fl\u0131k s\u0131k\u0131nt\u0131s\u0131 ya\u015famamak, \u00fcretken ve aktif bir d\u00f6nem ge\u00e7irmek, kilo dengesini korumak, zihinsel ve bedensel b\u00fct\u00fcnl\u00fck ile oru\u00e7 tutabilmek i\u00e7in beslenme \u00f6nerilerinde bulundu.<\/p>\n<p>&nbsp;<\/p>\n<p>Benli, \u201cRamazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenme, ya\u015fam\u0131n her d\u00f6neminde oldu\u011fu gibi b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. Bu d\u00f6nemde dengeli ve yeterli s\u0131v\u0131 al\u0131m\u0131 hayati \u00f6nem ta\u015f\u0131r. Ki\u015filerin beslenme ihtiya\u00e7lar\u0131 de\u011fi\u015fmedi\u011fi i\u00e7in sahur kahvalt\u0131 yerine, iftar ise ak\u015fam yeme\u011fi yerine ge\u00e7ebilir. Sa\u011fl\u0131k problemi olmayan ki\u015filer, sa\u011fl\u0131kl\u0131 bir beslenme program\u0131 ile Ramazan ay\u0131nda kilo verme diyetini de rahatl\u0131kla uygulayabilir. Ancak diyabet, hipertansiyon, kalp hastal\u0131klar\u0131, kronik b\u00f6brek hastal\u0131klar\u0131 ve mide-ba\u011f\u0131rsak rahats\u0131zl\u0131klar\u0131 olanlar mutlaka bir doktora ve diyetisyene dan\u0131\u015fmal\u0131d\u0131r\u201d dedi.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u201cSahuru atlam\u0131yoruz!\u201d<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Benli, \u201cSahur, g\u00fcn boyu ihtiya\u00e7 duyulacak besin ve enerjiyi sa\u011flamak i\u00e7in \u00f6nemli bir \u00f6\u011f\u00fcnd\u00fcr. Sahurda ya\u011fl\u0131, tuzlu ve a\u011f\u0131r yemeklerden ka\u00e7\u0131n\u0131lmal\u0131, bunun yerine s\u00fct, peynir, yumurta gibi kahvalt\u0131l\u0131klar, yo\u011furt gibi sa\u011fl\u0131kl\u0131 ve hafif yiyecekler tercih edilmelidir. Ayr\u0131ca taze veya kuru meyve, ceviz, badem gibi kuruyemi\u015fler de enerji ve mineral deste\u011fi sa\u011flar. Kafeinli i\u00e7ecekler yerine, bitki \u00e7aylar\u0131 ve az \u015fekerli-\u015fekersiz kompostolar tercih edilebilir\u201d dedi.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u201c\u0130ftarda dikkat edilmesi gereken baz\u0131 p\u00fcf noktalar\u201d<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>\u201cRamazan\u2019\u0131n keyifli yanlar\u0131ndan biri kalabal\u0131k sofralarda yemek yemenin tad\u0131n\u0131 \u00e7\u0131karmakt\u0131r. Ancak uzun s\u00fcreli a\u00e7l\u0131\u011f\u0131n ard\u0131ndan h\u0131zl\u0131 yemek yemek kilo al\u0131m\u0131na, anl\u0131k tansiyon ve \u015feker y\u00fckselmesine sebep olabilir\u201d diyen Benli, \u201cBu nedenle iftara, peynir, hurma, zeytin gibi hafif at\u0131\u015ft\u0131rmal\u0131klarla ya da \u00e7orba ve salata ile ba\u015flanmal\u0131, bir s\u00fcre (10-15 dakika) ara verildikten sonra, etli veya etsiz sebze yeme\u011fi, salata ve yo\u011furt ile ana yeme\u011fe ge\u00e7ilmelidir. \u0130ftardan 1-2 saat sonra tatl\u0131 yerine, meyve ve yo\u011furt kar\u0131\u015f\u0131mlar\u0131 tar\u00e7\u0131nla birlikte tercih edilebilir. \u015eerbetli tatl\u0131lar yerine s\u00fctl\u00fc tatl\u0131lar (g\u00fclla\u00e7, s\u00fctla\u00e7, muhallebi vb.) haftada 1-2 kez yenilebilir. Ayr\u0131ca yemekler yava\u015f yava\u015f ve iyi \u00e7i\u011fnenerek yenilmelidir\u201d ifadelerinde bulundu.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u201cS\u0131v\u0131 al\u0131m\u0131na \u00f6zen g\u00f6sterilmeli\u201d<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Benli, \u201c\u0130ftardan sahura kadar s\u0131v\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in su aral\u0131klarla i\u00e7ilmelidir. En az 2 litre su i\u00e7mek \u00f6nemlidir. Bunun yan\u0131 s\u0131ra \u015fekersiz \u00e7ay, bitki \u00e7aylar\u0131, s\u00fct, ayran, kompostolar ve maden suyu gibi i\u00e7ecekler de tercih edilebilir\u201d dedi.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u201c\u0130ftar sonras\u0131 fiziksek aktivite\u201d<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>Dyt.\u00a0Zehra Buket Benli, \u201c\u0130ftardan 2 saat sonra (besinlerin kana kar\u0131\u015f\u0131p \u2013 sindirimi bittikten sonra) hafif bir hareket, haz\u0131ms\u0131zl\u0131k gibi sorunlar\u0131n \u00f6n\u00fcne ge\u00e7ecektir. D\u0131\u015far\u0131da hareket etme imk\u00e2n\u0131 olmayanlar i\u00e7in ev i\u00e7erisinde fiziksel aktiviteyi artt\u0131rmak \u00f6nemlidir\u201d \u015feklinde ifadelerde bulundu.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u201cLifli besinler t\u00fcketerek ba\u011f\u0131rsak sorunlar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ebilirsiniz\u201d<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>Dyt.\u00a0Zehra Buket Benli, \u201cRamazan ay\u0131nda ba\u011f\u0131rsak sorunlar\u0131 ya\u015famamak i\u00e7in lif a\u00e7\u0131s\u0131ndan zengin besinler (tam bu\u011fday ekme\u011fi, bulgur, sebzeler gibi) ve ara \u00f6\u011f\u00fcnlerde meyve, kuru yemi\u015fler (ceviz, f\u0131nd\u0131k, badem vb.) t\u00fcketilmelidir. Ayr\u0131ca, pi\u015firme y\u00f6ntemi olarak derin ya\u011fda k\u0131zartmak yerine ha\u015flama, \u0131zgara veya f\u0131r\u0131n gibi y\u00f6ntemler tercih edilmelidir\u201d dedi.<\/p>\n<p>&nbsp;<\/p>\n<p>Dyt.\u00a0Zehra Buket Benli, son olarak Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenme ile ilgili genel ipu\u00e7lar\u0131n\u0131 \u015fu \u015fekilde s\u0131ralad\u0131;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Ramazan boyunca sahur ve iftar olmak \u00fczere 2 ana \u00f6\u011f\u00fcn, iftardan sonra ise 1-2 ara \u00f6\u011f\u00fcn \u015feklinde d\u00fczenlenebilir.<\/li>\n<li>Uzun s\u00fcre a\u00e7 kalan mideyi zorlamamak i\u00e7in yemekler yava\u015f ve iyice \u00e7i\u011fnenerek yenilmelidir.<\/li>\n<li>Sahurda s\u00fct, yo\u011furt, peynir, yumurta gibi proteinden zengin besinler tercih edilmeli, fazla ya\u011fl\u0131, tuzlu ve unlu besinlerden uzak durulmal\u0131d\u0131r.<\/li>\n<li>\u0130ftarda, 1-2 zeytin veya hurma ile oru\u00e7 a\u00e7\u0131labilir, ard\u0131ndan \u00e7orba ile ba\u015flan\u0131p sonras\u0131nda 10-15 dakika ara verilmelidir. Ana \u00f6\u011f\u00fcnde etli \u2013 tavuklu sebze yemekleri yan\u0131nda salata-yo\u011furt ve ekmekle devam edilmelidir. Beyaz ekmek ve pirin\u00e7 gibi glisemik indeksi y\u00fcksek g\u0131dalar yerine, tam bu\u011fday ekme\u011fi, bulgur, tam bu\u011fday makarna ve kuru baklagiller tercih edilmelidir.<\/li>\n<li>Tatl\u0131 t\u00fcketmek istenirse, haftada 1-2 g\u00fcn \u015ferbetli tatl\u0131lar yerine, s\u00fctl\u00fc tatl\u0131lar veya meyve tatl\u0131lar\u0131 tercih edilmelidir.<\/li>\n<li>Yemeklerin pi\u015firme y\u00f6ntemlerinde \u0131zgara, ha\u015flama, bu\u011fulama veya f\u0131r\u0131nda pi\u015firme tercih edilmelidir. K\u0131zartma ve kavurma y\u00f6ntemlerinden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/li>\n<li>Konstipasyon sorununu engellemek i\u00e7in lif ve posadan zengin tam tah\u0131llar, kuru baklagiller, sebze ve meyveler tercih edilmelidir.<\/li>\n<li>Oru\u00e7 tutarken v\u00fccut uzun s\u00fcre susuz kalaca\u011f\u0131 i\u00e7in iftar ve sahur aras\u0131nda bol su i\u00e7meye \u00f6zen g\u00f6sterilmelidir. Asitli i\u00e7ecekler yerine su, ayran, taze s\u0131k\u0131lm\u0131\u015f meyve suyu veya \u015fekersiz komposto tercih edilmelidir.<\/li>\n<li>\u0130ftar sonras\u0131 televizyon veya bilgisayar ba\u015f\u0131nda dinlenmek yerine, ev i\u00e7i aktiviteler ve hafif hareketler sindirim i\u00e7in faydal\u0131 olacakt\u0131r\u201d a\u00e7\u0131klamalar\u0131nda bulundu.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-1 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-item {\n\t\t\t\tfloat: left;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-1 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-1' class='gallery galleryid-5267 gallery-columns-3 gallery-size-thumbnail'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\"  alt=\"Diyetisyen Benli uyar\u0131yor! Ramazan ay\u0131nda bunlar\u0131 yapmaktan ka\u00e7\u0131n\u0131n\u2026\"  srcset=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-150x150.jpg 150w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-300x300.jpg 300w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-1024x1024.jpg 1024w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-768x768.jpg 768w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-1536x1536.jpg 1536w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-2048x2048.jpg 2048w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-140x140.jpg 140w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-100x100.jpg 100w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-500x500.jpg 500w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-350x350.jpg 350w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-1000x1000.jpg 1000w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/dyt-zehra-buket-benli-800x800.jpg 800w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-2-1.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-2-1-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\"  alt=\"Diyetisyen Benli uyar\u0131yor! Ramazan ay\u0131nda bunlar\u0131 yapmaktan ka\u00e7\u0131n\u0131n\u2026\"  srcset=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-2-1-150x150.jpg 150w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-2-1-140x140.jpg 140w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-2-1-100x100.jpg 100w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-2-1-500x500.jpg 500w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-2-1-350x350.jpg 350w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\"  alt=\"Diyetisyen Benli uyar\u0131yor! Ramazan ay\u0131nda bunlar\u0131 yapmaktan ka\u00e7\u0131n\u0131n\u2026\"  srcset=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-150x150.jpg 150w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-140x140.jpg 140w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-100x100.jpg 100w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-500x500.jpg 500w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel-350x350.jpg 350w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Nev Sa\u011fl\u0131k Grubu Beslenme ve Diyet b\u00f6l\u00fcm\u00fcnden Dyt. Zehra Buket Benli, Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenme konusunda \u00f6nemli tavsiyelerde bulundu. Benli, \u201c\u0130ftardan sahura kadar s\u0131v\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in su aral\u0131klarla i\u00e7ilmelidir\u201d&#8230;<\/p>\n","protected":false},"author":1,"featured_media":5270,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[139,135,138],"class_list":{"0":"post-5267","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-basin","8":"tag-iftar","9":"tag-ramazan","10":"tag-sahur"},"jetpack_featured_media_url":"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2025\/02\/Gorsel.jpg","_links":{"self":[{"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/posts\/5267","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/comments?post=5267"}],"version-history":[{"count":3,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/posts\/5267\/revisions"}],"predecessor-version":[{"id":5273,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/posts\/5267\/revisions\/5273"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/media\/5270"}],"wp:attachment":[{"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/media?parent=5267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/categories?post=5267"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/tags?post=5267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}