{"id":6013,"date":"2023-03-28T07:10:00","date_gmt":"2023-03-28T04:10:00","guid":{"rendered":"https:\/\/wordpress-1316973-5388710.cloudwaysapps.com\/?p=6013"},"modified":"2026-03-25T22:15:08","modified_gmt":"2026-03-25T19:15:08","slug":"ramazan-ayinda-beslenme-nasil-olmalidir","status":"publish","type":"post","link":"https:\/\/www.healmeup.com\/blog\/ramazan-ayinda-beslenme-nasil-olmalidir\/","title":{"rendered":"Ramazan Ay\u0131nda Beslenme Nas\u0131l Olmal\u0131d\u0131r?"},"content":{"rendered":"\n<p>D\u00fcnyan\u0131n farkl\u0131 b\u00f6lgelerinde pek \u00e7ok M\u00fcsl\u00fcman, ramazan ay\u0131nda dini ibadeti yerine getirmek i\u00e7in oru\u00e7 tutmaktad\u0131r. Ramazan ay\u0131nda saatleri \u00fclkelere g\u00f6re de\u011fi\u015fmekte olup sahur vakti ve ak\u015fam ezan\u0131 vakti aras\u0131nda hi\u00e7bir besin t\u00fcketilmemektedir. Ramazan\u2019da sahurda daha hafif ve kahvalt\u0131 tarz\u0131 besinler tercih edilmekte olup, iftar vaktinde daha b\u00fcy\u00fck porsiyonda yemekler tercih edilmektedir. Genel olarak besin t\u00fcketiminin k\u0131s\u0131tland\u0131\u011f\u0131 bir oru\u00e7tur. Enerji al\u0131m\u0131n\u0131n d\u00fc\u015f\u00fck olmas\u0131na ba\u011fl\u0131 kilo kayb\u0131 g\u00f6r\u00fclebilmektedir.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u0130\u00e7indekiler<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><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><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healmeup.com\/blog\/ramazan-ayinda-beslenme-nasil-olmalidir\/#Kimler_Oruc_Tutmamalidir\" >Kimler Oru\u00e7 Tutmamal\u0131d\u0131r?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healmeup.com\/blog\/ramazan-ayinda-beslenme-nasil-olmalidir\/#Ramazan_Orucu_Tutarken_Yasanabilecek_Fiziksel_ve_Psikolojik_Durumlar_Nelerdir\" >Ramazan Orucu Tutarken Ya\u015fanabilecek Fiziksel ve Psikolojik Durumlar Nelerdir?<\/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.healmeup.com\/blog\/ramazan-ayinda-beslenme-nasil-olmalidir\/#Sahurda_Beslenme_Nasil_Olmalidir\" >Sahurda Beslenme Nas\u0131l Olmal\u0131d\u0131r?<\/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.healmeup.com\/blog\/ramazan-ayinda-beslenme-nasil-olmalidir\/#Iftarda_Beslenme_Nasil_Olmalidir\" >\u0130ftarda Beslenme Nas\u0131l Olmal\u0131d\u0131r?<\/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.healmeup.com\/blog\/ramazan-ayinda-beslenme-nasil-olmalidir\/#Iftar_ve_Sahur_Arasinda_Beslenme_Nasil_Olmalidir\" >\u0130ftar ve Sahur Aras\u0131nda Beslenme Nas\u0131l Olmal\u0131d\u0131r?<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kimler_Oruc_Tutmamalidir\"><\/span>Kimler Oru\u00e7 Tutmamal\u0131d\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Hamileler ve doktor taraf\u0131ndan te\u015fhis konulmu\u015f, oru\u00e7 tutman\u0131n tedaviye veya sa\u011fl\u0131\u011fa zararl\u0131 etki olu\u015fturabilece\u011fi hasta ki\u015filer oru\u00e7 tutmamal\u0131d\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ramazan_Orucu_Tutarken_Yasanabilecek_Fiziksel_ve_Psikolojik_Durumlar_Nelerdir\"><\/span>Ramazan Orucu Tutarken Ya\u015fanabilecek Fiziksel ve Psikolojik Durumlar Nelerdir?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Susuzluk ve a\u00e7l\u0131\u011fa ba\u011fl\u0131 ba\u015f a\u011fr\u0131s\u0131<\/li>\n\n\n\n<li>Ba\u015f d\u00f6nmesi<\/li>\n\n\n\n<li>A\u011f\u0131z kokusu<\/li>\n\n\n\n<li>Halsizlik<\/li>\n\n\n\n<li>G\u00f6rme bulan\u0131kl\u0131\u011f\u0131<\/li>\n\n\n\n<li>Yeme bozukluklar\u0131<\/li>\n\n\n\n<li>Sinirli ruh hali<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sahurda_Beslenme_Nasil_Olmalidir\"><\/span>Sahurda Beslenme Nas\u0131l Olmal\u0131d\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sahurda hafif besinler tercih edilmelidir. \u00d6zellikle sahurdan sonra uykuya devam edilece\u011finden midede t\u00fcketilen besinlerin a\u011f\u0131rl\u0131k yapmamas\u0131 gerekmektedir. Sahur i\u00e7in olmas\u0131 gereken madde madde olacak \u015fekilde tabak profili olu\u015ftural\u0131m.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<ul class=\"wp-block-list\">\n<li>Mutlaka sahura kalk\u0131yor olunuz.<\/li>\n\n\n\n<li>Sahurda meyve, ev yap\u0131m\u0131 meyve sular\u0131, komposto, ho\u015faf, ev yap\u0131m\u0131 limonata (\u015feker oran\u0131na dikkat) gibi s\u0131v\u0131 g\u0131da t\u00fcketmeye \u00e7al\u0131\u015f\u0131n. Su ihtiyac\u0131n\u0131 kar\u015f\u0131lamas\u0131, ba\u011f\u0131rsaklar\u0131n daha d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemlidir.<\/li>\n\n\n\n<li>Sahur taba\u011f\u0131n\u0131z\u0131n protein a\u00e7\u0131s\u0131ndan zengin olmas\u0131na \u00f6zen g\u00f6steriniz. Yumurta, peynir, s\u00fct, yo\u011furt gibi uzun s\u00fcre tokluk sa\u011flayacak, kan \u015fekeri seviyesini dengede tutacakt\u0131r.<\/li>\n\n\n\n<li>Lif, vitamin, mineral kayna\u011f\u0131 olan sebzeleri, s\u00f6\u011f\u00fc\u015f, zeytinya\u011fl\u0131 yemek veya salata olarak sahurda t\u00fcketebilirsiniz.<\/li>\n\n\n\n<li>Tam tah\u0131l, tam bu\u011fday, \u00e7avdar ekme\u011fi gibi lif y\u00f6n\u00fcnden zengin oldu\u011fu i\u00e7in yine uzun s\u00fcre tokluk sa\u011flayacakt\u0131r.<\/li>\n\n\n\n<li>Taba\u011f\u0131n\u0131za tokluk sa\u011flayacak ve ayn\u0131 zamanda mineral y\u00f6n\u00fcnden zengin olan ya\u011fl\u0131 tohumlar\u0131(ceviz\/badem) tercih edebilirsiniz. Ya\u011fl\u0131 tohumlar\u0131n kavrulmam\u0131\u015f ve tuzsuz olmas\u0131 gerekmektedir. Aksi takdirde tuz, oru\u00e7lu oldu\u011funuz s\u00fcre zarf\u0131nda su ihtiyac\u0131n\u0131 do\u011furacakt\u0131r.<\/li>\n\n\n\n<li>Zeytinya\u011fl\u0131, hafif yemeklerle yo\u011furt tercih edebilirsiniz.<\/li>\n\n\n\n<li>Su t\u00fcketimine \u00f6zen g\u00f6steriniz.<\/li>\n\n\n\n<li>Porsiyon kontrol\u00fcne dikkat ederek t\u00fcketiniz.<\/li>\n\n\n\n<li>Sahuru bitirdikten hemen sonra yatmay\u0131n\u0131z. 15 dk hareket halinde olunuz.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2023\/03\/ramazan_ayinda_beslenme_nasil_olmalidir_kapak_1-1024x1024.png\" alt=\"\" class=\"wp-image-6016\" srcset=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2023\/03\/ramazan_ayinda_beslenme_nasil_olmalidir_kapak_1-1024x1024.png 1024w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2023\/03\/ramazan_ayinda_beslenme_nasil_olmalidir_kapak_1-300x300.png 300w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2023\/03\/ramazan_ayinda_beslenme_nasil_olmalidir_kapak_1-150x150.png 150w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2023\/03\/ramazan_ayinda_beslenme_nasil_olmalidir_kapak_1-768x768.png 768w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2023\/03\/ramazan_ayinda_beslenme_nasil_olmalidir_kapak_1-60x60.png 60w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2023\/03\/ramazan_ayinda_beslenme_nasil_olmalidir_kapak_1.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Iftarda_Beslenme_Nasil_Olmalidir\"><\/span>\u0130ftarda Beslenme Nas\u0131l Olmal\u0131d\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oru\u00e7 a\u00e7arken \u00fcst \u00fcste \u00e7ok fazla su t\u00fcketmeyin.<\/li>\n\n\n\n<li>Birden a\u00e7l\u0131\u011fa ba\u011fl\u0131, kan \u015fekerinin d\u00fc\u015fmesine ba\u011fl\u0131 besinlere sald\u0131rma durumunu olabilir. Bu durumda orucunuzu a\u00e7\u0131p 1 adet hurma yiyin.<\/li>\n\n\n\n<li>Yine uzun s\u00fcreli a\u00e7l\u0131\u011fa ba\u011fl\u0131 \u00e7ok fazla besin t\u00fcketimi g\u00f6r\u00fclebilir. Bu durumun devaml\u0131l\u0131\u011f\u0131 halinde sonu\u00e7 olarak kilo al\u0131m\u0131na ve ileride yeme bozuklu\u011funa sebebiyet verebilir. Kontroll\u00fc olman\u0131zda fayda vard\u0131r.<\/li>\n\n\n\n<li>\u00d6nce zeytin, peynir, salatal\u0131k, domates gibi hafif besinlerle ba\u015flay\u0131n\u0131z. Sonra da 1 kase \u00e7orba i\u00e7erek 15 dakika bekleyiniz.<\/li>\n\n\n\n<li>Az ya\u011fl\u0131 yemekler tercih ediniz. K\u0131zartma, kavurma de\u011fil, f\u0131r\u0131n, ha\u015flama, bu\u011fulama gibi pi\u015firme y\u00f6ntemlerini kullan\u0131n.<\/li>\n\n\n\n<li>Her iftarda e\u011fer \u00f6zel bir durumunuz yoksa yo\u011furt\/ayran t\u00fcketiyor olunuz.<\/li>\n\n\n\n<li>Ana yemekte porsiyonlar\u0131n\u0131za dikkat ederek t\u00fcketiniz. Tabaklar\u0131n\u0131z\u0131 daha k\u00fc\u00e7\u00fck boyutlarda da tercih edip a\u015f\u0131r\u0131 yeme ya da gere\u011finden fazla besin t\u00fcketimi engelleyebilirsiniz.<\/li>\n\n\n\n<li>Pide t\u00fcketmek isterseniz 1 avu\u00e7 i\u00e7i kadar pide, 1 dilim ekme\u011fe e\u015f de\u011ferdir.<\/li>\n\n\n\n<li>\u00c7ok \u00e7i\u011fneyerek, yava\u015f yava\u015f yemeye \u00f6zen g\u00f6steriniz.<\/li>\n\n\n\n<li>Yemekle birlikte su i\u00e7meyiniz.<\/li>\n\n\n\n<li>Sofradan tam tok bir \u015fekilde kalkmay\u0131n\u0131z. Mide problemleri, \u015fi\u015fkinlik olabilir.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Iftar_ve_Sahur_Arasinda_Beslenme_Nasil_Olmalidir\"><\/span>\u0130ftar ve Sahur Aras\u0131nda Beslenme Nas\u0131l Olmal\u0131d\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0130ftardan sonra 1-2 ara \u00f6\u011f\u00fcn yap\u0131lmal\u0131d\u0131r.<\/li>\n\n\n\n<li>Midenizde iftardan sonra \u015fi\u015fkinlik olu\u015fuyorsa 1 fincan ye\u015fil \u00e7ay tercih edebilirsiniz.<\/li>\n\n\n\n<li>\u0130ftarda tatl\u0131 t\u00fcketmek yerine bu ara \u00f6\u011f\u00fcnde tatl\u0131n\u0131z\u0131 t\u00fcketebilirsiniz.<\/li>\n\n\n\n<li>\u015eerbetli tatl\u0131lar yerine s\u00fctl\u00fc tatl\u0131 daha hafif olaca\u011f\u0131ndan t\u00fcketimi daha uygun olacakt\u0131r.<\/li>\n\n\n\n<li>Ara \u00f6\u011f\u00fcn alternatifi olarak porsiyon dahilinde kuru meyveler ve ya\u011fl\u0131 tohumlar\u0131 tercih edebilirsiniz.<\/li>\n\n\n\n<li>Tatl\u0131 tercihinin d\u0131\u015f\u0131nda porsiyon kontrol\u00fcne dikkat ederek meyvelerinizi yine bu ara \u00f6\u011f\u00fcnde t\u00fcketebilirsiniz. Yan\u0131nda da s\u00fct, yo\u011furt veya kefir tercih edebilirsiniz.<\/li>\n\n\n\n<li>Ramazan ay\u0131nda s\u0131v\u0131 t\u00fcketiminin az olmas\u0131na ba\u011fl\u0131 konstipasyon, ba\u011f\u0131rsak problemleri, ba\u015f a\u011fr\u0131lar\u0131 olu\u015fabiliyor. Ayn\u0131 zamanda v\u00fccudun su ihtiyac\u0131 fazlas\u0131yla art\u0131yor. Bundan dolay\u0131 iftar ve sahur aras\u0131nda en az 2 &#8211; 2,5 litre su t\u00fcketiyor olmaya \u00f6zen g\u00f6steriniz.<\/li>\n\n\n\n<li>\u0130ftardan 2 saat sonra 30 dk \u2013 1 saat \u015feklinde orta tempoda y\u00fcr\u00fcy\u00fc\u015fler yapabilirsiniz.<\/li>\n<\/ul>\n\n\n\n<p>Son olarak Ramazan ay\u0131, belirli bir d\u00fczenin oldu\u011fu, besin t\u00fcketim saatinin belli oldu\u011fu bir d\u00f6nemdir. Bu s\u00fcre\u00e7te beslenmenize dikkat ederek, yukar\u0131daki bilgileri dikkate alarak ilerlerseniz bu ay sonras\u0131nda da kendinize s\u00fcrd\u00fcr\u00fclebilir bir d\u00fczen olu\u015fturabilirsiniz. Bu d\u00fczeni nas\u0131l olu\u015fturabilece\u011finize dair profesyonel destek almak isterseniz sizlere yard\u0131mc\u0131 olmak i\u00e7in buraday\u0131m.<\/p>\n\n\n\n<p>Herkese iyi Ramazanlar diliyorum. Sa\u011fl\u0131cakla kalman\u0131z dile\u011fiyle&#8230;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.healmeup.com\/Danismanlar\/Aslihan-Taspinar\/2286\" target=\"_blank\" rel=\"noreferrer noopener\">Diyetisyen Asl\u0131han Ta\u015fp\u0131nar<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"D\u00fcnyan\u0131n farkl\u0131 b\u00f6lgelerinde pek \u00e7ok M\u00fcsl\u00fcman, ramazan ay\u0131nda dini ibadeti yerine getirmek i\u00e7in oru\u00e7 tutmaktad\u0131r. Ramazan ay\u0131nda saatleri&hellip;","protected":false},"author":1,"featured_media":6015,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"csco_display_header_overlay":false,"csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_location_hash":"","csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[245],"tags":[],"class_list":{"0":"post-6013","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-saglikli-yasam","8":"cs-entry","9":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/6013","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/comments?post=6013"}],"version-history":[{"count":2,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/6013\/revisions"}],"predecessor-version":[{"id":6017,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/6013\/revisions\/6017"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media\/6015"}],"wp:attachment":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media?parent=6013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/categories?post=6013"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/tags?post=6013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}