![\"\"](\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2023\/06\/28\/meltem-tombul.jpg\" "\\"\\"")
<\/p>\nMeltem Tombul<\/p>\n<\/div>\n
Her \u00f6\u011f\u00fcnden \u00f6nce ve sonra su i\u00e7in<\/span><\/b><\/p>\n Sindirim ve haz\u0131ms\u0131zl\u0131k problemi ya\u015famamak i\u00e7in ortalama g\u00fcnl\u00fck su t\u00fcketimi 2,5 -3 litre olmal\u0131d\u0131r. Her \u00f6\u011f\u00fcnden 1 saat \u00f6nce ve 1 saat sonra 1-2 bardak su t\u00fcketilmelidir. Bayram ziyaretlerinde \u015ferbetli, a\u011f\u0131r tatl\u0131lar ve \u00e7e\u015fitli \u00e7ikolatalar yerine daha hafif olan s\u00fctl\u00fc tatl\u0131lar tercih edilmelidir. Ziyaretlerin s\u0131kl\u0131\u011f\u0131na g\u00f6re tek t\u00fcketimdeki miktar\u0131 ayarlanmal\u0131d\u0131r, s\u0131kl\u0131k artt\u0131k\u00e7a t\u00fcketim miktar\u0131 azalt\u0131lmal\u0131d\u0131r. \u0130\u00e7ecek tercih ederken gazl\u0131 i\u00e7ecekler yerine a\u00e7\u0131k \u00e7ay veya etin sindiriminde destek olan bitki \u00e7aylar\u0131 tercih edilmelidir.<\/p>\n Sadece ete y\u00fcklenmeyin<\/span><\/b><\/p>\n Eti sindirmek i\u00e7in maden suyu t\u00fcketilebilir. Se\u00e7im yaparken sodyum miktar\u0131 d\u00fc\u015f\u00fck olan markalar tercih edilmelidir. Y\u00fcksek sodyumlu maden suyunun s\u0131k t\u00fcketimi tansiyon ve \u00f6dem problemine yol a\u00e7abilir. Yeterli ve dengeli bir beslenme \u015fekli olu\u015fturabilmek i\u00e7in (\u00f6zellikle et t\u00fcketirken) di\u011fer besin gruplar\u0131na da (ekmek, s\u00fct grubu, sebzeler, meyveler) yer verilmelidir. K\u0131rm\u0131z\u0131 etin oldu\u011fu \u00f6\u011f\u00fcnler i\u00e7in \u00f6\u011fle saatleri tercih edilmelidir. Rahat mide ve konforlu gece uykusu i\u00e7in ak\u015fam \u00f6\u011f\u00fcn\u00fcnde hafif sebze yemekleri tercih edilmelidir.Lifli g\u0131dalar t\u00fcketilmeye \u00f6zen g\u00f6sterilmelidir. Alkol t\u00fcketiminden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n Eti salata ve sebzeyle birlikte t\u00fcketin<\/span><\/b><\/p>\n Bayramda sadece et t\u00fcketerek yeterli ve dengeli beslenme g\u00f6z ard\u0131 edilmemeli, \u00f6\u011f\u00fcnlerde sebze ve meyve t\u00fcketimine de yer verilmelidir. Et yemeklerinin yan\u0131nda mutlaka \u0131zgara\/f\u0131r\u0131n\/ ha\u015flama \u015feklinde sebze\/sebze yeme\u011fi\/salata tercih edilmelidir. Etlerin sebzelerle beraber t\u00fcketilmesi hem besin de\u011feri a\u00e7\u0131s\u0131ndan hem de lif al\u0131m\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Etler t\u00fcm vitamin gruplar\u0131n\u0131 i\u00e7ermezler. Bu nedenle etlerin mutlaka sebzelerle birlikte pi\u015firilmesi veya etlerin yan\u0131nda C vitamininden zengin sebze\/salata\/ taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131n\u0131n t\u00fcketilmesi olduk\u00e7a \u00f6nemlidir. Bu y\u00f6ntem hem besin \u00e7e\u015fitlili\u011finin sa\u011flanmas\u0131n\u0131 sa\u011flar hem de sebzelerde bulunan C vitamini, demirin emilimini art\u0131r\u0131r.<\/p>\n Kavurmay\u0131 b\u00f6yle haz\u0131rlay\u0131n<\/span><\/b><\/p>\n Ana \u00f6\u011f\u00fcnlerde \u00e7ok fazla besin t\u00fcketiminin \u00f6n\u00fcne ge\u00e7mek i\u00e7in uzun s\u00fcre a\u00e7 kalmayarak ara \u00f6\u011f\u00fcnler yap\u0131lmal\u0131d\u0131r. \u00d6\u011f\u00fcn atlanmamal\u0131d\u0131r. Bayram ziyaretlerinde \u00e7ay ve kahve t\u00fcketim miktar\u0131na dikkat edilmelidir. Etli yeme\u011fin yan\u0131nda bulgur, ayran ya da cac\u0131k tercih edebilir. Geleneksel yeme\u011fe d\u00f6n\u00fc\u015fen kavurmay\u0131 haz\u0131rlarken, i\u00e7ine tereya\u011f\u0131 veya kuyruk ya\u011f\u0131 eklemek yerine, kendi ya\u011f\u0131nda ve suyunda pi\u015fmesini beklemek daha sa\u011fl\u0131kl\u0131 olacakt\u0131r.<\/p>\n Sindirim sorunlar\u0131nda bitki \u00e7ay\u0131 i\u00e7in<\/span><\/b><\/p>\n Taze kesilmi\u015f etin t\u00fcketilmesi ile ortaya \u00e7\u0131kabilecek \u015fikayetlerin giderilmesinde yararl\u0131 olabilecek bitki \u00e7ay\u0131 kar\u0131\u015f\u0131mlar\u0131 vard\u0131r. T\u00fcketilen et proteinlerinin sindirimini sa\u011flayan enzimin \u00e7al\u0131\u015fmas\u0131 i\u00e7in uygun ortam\u0131 sa\u011flayacak mide asidinin art\u0131r\u0131lmas\u0131 gerekir (refl\u00fc, \u00fclser gibi mide probleminiz yoksa). Bu a\u00e7\u0131dan ye\u015fil \u00e7ay, mate \u00e7ay\u0131 ya da nane \u00e7ay\u0131 en uygun tercihler olabilir. Nane ve ye\u015fil \u00e7ay ya\u011flar\u0131n sindirimi i\u00e7in gerekli safran\u0131n salg\u0131lanmas\u0131n\u0131 sa\u011flamas\u0131 bak\u0131m\u0131ndan da \u00f6nemlidir. Safra art\u0131\u015f\u0131n\u0131 sa\u011flayabilecek se\u00e7enekler aras\u0131nda biberiye yapra\u011f\u0131 ve zencefil k\u00f6k\u00fc de yer al\u0131yor. \u00c7ay kar\u0131\u015f\u0131m\u0131 i\u00e7erisine zencefil ve biberiye ilave edilmesi sa\u011flayaca\u011f\u0131 biyolojik etkinin yan\u0131 s\u0131ra aromas\u0131n\u0131 da destekleyecektir. Bu gibi \u00e7ay bile\u015fenlerine papatya \u00e7i\u00e7e\u011fi, rezene ve anason meyveleri gibi bitkisel \u00fcr\u00fcnlerin ilave edilmesi sindirimin kolayla\u015ft\u0131r\u0131lmas\u0131 bak\u0131m\u0131ndan yararl\u0131 olacakt\u0131r.<\/p>\n Hareket edin<\/span><\/b><\/p>\n Formu korumak ve sindirim kolayl\u0131\u011f\u0131 sa\u011flamak i\u00e7in egzersizin \u00f6nemini g\u00f6z ard\u0131 edilmemelidir. G\u00fcnde 30\u201340 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015fler hem enerji harcanmas\u0131 katk\u0131 sa\u011flar hem de sindirime yard\u0131mc\u0131 olur. Bayram ziyaretlerine y\u00fcr\u00fcyerek gitmeyi deneyebilir veya yemek sonras\u0131 y\u00fcr\u00fcy\u00fc\u015fler yapabilirsiniz.<\/p>\n Pi\u015firme y\u00f6nteminizi de\u011fi\u015ftirin<\/span><\/b><\/p>\n Etlerin t\u00fcketiminin azaltmak i\u00e7in b\u00fcy\u00fck par\u00e7alar halinde yemek yerine\u00a0k\u0131yma, ku\u015fba\u015f\u0131 gibi k\u00fc\u00e7\u00fck par\u00e7alara ayr\u0131l\u0131p, tek pi\u015firimlik miktarlara b\u00f6l\u00fcp, buzdolab\u0131 po\u015fetlerine koyularak buzdolaplar\u0131n\u0131n buzluk k\u0131sm\u0131nda veya derin dondurucuda saklayabilirsiniz. Buzdolab\u0131nda -2 santigrat derecede 1-2 hafta, derin dondurucuda ise -18 santigrat derecede daha uzun s\u00fcre saklayabilirsiniz. Buzluktan pi\u015firmek i\u00e7in \u00e7\u0131kart\u0131lan etleri aniden \u00e7\u00f6zd\u00fcrmek yerine buzdolab\u0131n\u0131n alt raflar\u0131na indirerek \u00e7\u00f6zd\u00fcr\u00fcn, \u00e7\u00f6zd\u00fcr\u00fclen eti hemen pi\u015firin ve\u00a0tekrar dondurmay\u0131n. Et haz\u0131rlarken kullan\u0131lan kesme tahtalar\u0131n\u0131 sebze ve meyveleri do\u011frama i\u015flemi yapmay\u0131n. En sa\u011fl\u0131kl\u0131 et t\u00fcketim y\u00f6ntemine gelecek olursak; ha\u015flama, f\u0131r\u0131nlama ve \u0131zgara y\u00f6ntemlerini kullanman\u0131z gerekir \u00e7\u00fcnk\u00fc kavurma ve k\u0131zartma y\u00f6ntemleri ya\u011f al\u0131m\u0131n\u0131z\u0131 art\u0131racakt\u0131r.<\/p>\n Mangal yaparken dikkatli olun<\/span><\/b><\/p>\n Etlerin k\u00f6m\u00fcrle\u015fmemesine dikkat edin. K\u00f6m\u00fcrle\u015fen etler her zaman kanser riski ta\u015f\u0131r. Ayr\u0131ca etin ate\u015fe \u00e7ok yak\u0131n olmas\u0131 B1, B12, folik asit gibi vitaminlerin kayb\u0131na yol a\u00e7ar.<\/p>\n","protected":false},"excerpt":{"rendered":" K\u0131rm\u0131z\u0131 et ve tatl\u0131 t\u00fcketiminin artt\u0131\u011f\u0131 Kurban Bayram\u0131\u2019nda \u00f6zellikle kalp hipertansiyon diyabet ve mide problemleri olanlar\u0131n sa\u011fl\u0131k sorunlar\u0131 ya\u015fayabilece\u011fini belirten Uzman Diyetisyen Meltem Tombul \u201cAncak bilin\u00e7li beslenmeyle bu s\u0131k\u0131nt\u0131lar\u0131n \u00f6n\u00fcne ge\u00e7ilebilir\u201d dedi.<\/p>\n","protected":false},"author":1,"featured_media":106064,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[584,1426,762,4566,12301],"class_list":["post-106063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-cay","tag-eti","tag-ogun","tag-sebze","tag-sindirim"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/106063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=106063"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/106063\/revisions"}],"predecessor-version":[{"id":106065,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/106063\/revisions\/106065"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/106064"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=106063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=106063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=106063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2023\/06\/28\/02-et87.jpg\" "\\"\\"")
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