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{"source_url": "https://www.yenisafak.com", "url": "https://www.yenisafak.com/ramazan/ramazan-sofralarinin-5-mihenk-tasi-ve-uzak-durulmasi-gerekenler-3537313", "title": "Ramazan sofralar\u0131n\u0131n 5 mihenk ta\u015f\u0131 ve uzak durulmas\u0131 gerekenler", "top_image": "https://img.piri.net/mnresize/600/-/resim/upload/2020/04/30/12/12/3ea98d2e1588142227_1.jpg", "meta_img": "https://img.piri.net/mnresize/600/-/resim/upload/2020/04/30/12/12/3ea98d2e1588142227_1.jpg", "images": ["https://img.piri.net/mnresize/438/-/resim/imagecrop/2020/05/06/12/17/resized_1ab5a-896e42ce5c8bff9107291c1d74f85c29.jpg", "https://assets.yenisafak.com/yenisafak/wwwroot/images/null-image.png", "https://assets.yenisafak.com/yenisafak/wwwroot/images/footer/footer-site-4.svg", "https://img.piri.net/resim/imagecrop/2020/04/30/11/57/resized_359ed-f65ebcd21_zodqjlqyzrfmhgerlj79hw.jpg", "https://www.facebook.com/tr?id=189199421519781&ev=PageView&noscript=1", "https://img.piri.net/mnresize/438/-/resim/imagecrop/2020/05/06/12/23/resized_e6363-f085d328calismayuzeyi1.jpg", "https://img.piri.net/resim/imagecrop/2020/04/30/11/27/resized_fd780-f81637101588231273_1.jpg", "https://image.piri.net/resim/imagecrop/2020/04/30/12/13/resized_6293a-9e30f8391588142233_6.jpg", "https://img.piri.net/resim/imagecrop/2020/04/30/10/45/resized_fdf02-3a68112cekranalintisi.jpg", "https://img.piri.net/mnresize/438/-/resim/imagecrop/2020/05/06/12/16/resized_5dc89-af7509075d662bd6bf21441ce48bf6ab.jpg", "https://img.piri.net/mnresize/300/-/resim/imagecrop/2020/05/06/11/24/resized_767eb-A939143_01.jpg", "https://img.piri.net/resim/imagecrop/2020/04/30/11/03/resized_435fa-29a97ea6ei.jpg", "https://assets.yenisafak.com/yenisafak/wwwroot/images/footer/footer-site-1.jpg", "https://d5nxst8fruw4z.cloudfront.net/atrk.gif?account=/mkNi1a4ZP00UF", "https://img.piri.net/resim/imagecrop/2020/05/06/11/24/resized_767eb-A939143_01.jpg", "https://image.piri.net/resim/imagecrop/2020/04/30/12/13/resized_40c02-31c066f51588142230_5.jpg", "https://assets.yenisafak.com/yenisafak/wwwroot/images/footer/footer-site-2.svg", "https://assets.yenisafak.com/yenisafak/wwwroot/images/footer/lokma-icon.png", "https://img.piri.net/resim/imagecrop/2020/05/06/11/12/resized_19d1f-63d72a08366.jpg", "https://img.piri.net/mnresize/300/-/resim/imagecrop/2020/05/06/11/12/resized_19d1f-63d72a08366.jpg", "https://img.piri.net/mnresize/600/-/resim/upload/2020/04/30/12/12/3ea98d2e1588142227_1.jpg", "https://assets.yenisafak.com/yenisafak/wwwroot/images/footer/footer-site-3.svg", "https://assets.yenisafak.com/yenisafak/wwwroot/images/footer/kudus-mosque.svg", "https://assets.yenisafak.com/yenisafak/wwwroot/images/google-news.png", "https://img.piri.net/mnresize/840/-/resim/imagecrop/2020/04/30/12/14/resized_e7cdb-3ea98d2e1588142227_1.jpg", "https://mc.yandex.ru/watch/30098939", "https://img.piri.net/resim/imagecrop/2020/05/06/11/12/resized_1f783-A008895_01.jpg"], "movies": [], "text": "Ramazan ay\u0131nda oru\u00e7 tutarken ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7l\u00fc tutmak i\u00e7in \u00f6ncelikle sahur yeme\u011finin kesinlikle atlanmamas\u0131 gerekiyor. Kaliteli uyku ve hafif egzersiz gerekti\u011fini belirten, iftar ve sahur aras\u0131ndaki zamanda da bol bol su i\u00e7ilmesinin b\u00fcy\u00fck \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. Beslenme ve Diyet Uzman\u0131 Evrim Demirel, bu y\u0131l Covid s\u00fcrecine denk gelen ramazanda, iftar ve sahurda sofralar\u0131nda eksik edilmemesi gereken besinleri anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu.\n\nSebze ve meyveler\n\nSebze ve meyve t\u00fcketmeyi ihmal etmeyin. \u00d6zellikle narenciye grubu meyveler ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekleyici C vitamininden zengin oldu\u011fu i\u00e7in, a\u015f\u0131r\u0131ya ka\u00e7madan bu meyveleri mutlaka t\u00fcketin. Her iftar yeme\u011finde bol ye\u015fillikli, limonlu, az zeytinya\u011fl\u0131 salata veya zeytinya\u011fl\u0131 sebze olmas\u0131na \u00f6zen g\u00f6sterin. Yemekten 1-2 saat sonra bir ara \u00f6\u011f\u00fcn olarak ve sahurda yine C vitamininden zengin meyve t\u00fcketmeyi ihmal etmeyin. Kuru kay\u0131s\u0131, incir, hurma gibi yo\u011fun lif kayna\u011f\u0131 olan bu yiyeceklerle de hem hastal\u0131\u011fa yakalanma riskine kar\u015f\u0131 \u00f6nlem alm\u0131\u015f hem de kab\u0131zl\u0131k riskini azaltabilirsiniz.\n\nKaliteli proteinler\n\nHastal\u0131klara neden olan vir\u00fcs ve bakterilere kar\u015f\u0131 v\u00fccudun \u00f6nemli savunma mekanizmalar\u0131ndan olan antikorlar\u0131n g\u00f6revlerini yerine getirebilmeleri i\u00e7in Ramazanda da her g\u00fcn yeterli protein almay\u0131 ihmal etmeyin. Yumurta, peynir \u00e7e\u015fitleri, et, tavuk, bal\u0131k uygun ko\u015fullarda sakland\u0131\u011f\u0131nda uzun s\u00fcre dayanabilen kaliteli protein kaynaklar\u0131. Bu besinleri bol ye\u015fillikten olu\u015fan bir salata ile t\u00fcketmeye \u00e7al\u0131\u015f\u0131n.\n\nREKLAM\n\nSahurda a\u011f\u0131r ya\u011fl\u0131 yemekler veya hamurdan yap\u0131lm\u0131\u015f yiyecekler yerine y\u00fcksek protein i\u00e7eren yumurta ve peynir \u00e7e\u015fitlerinden olu\u015fan bir kahvalt\u0131 haz\u0131rlayabilirsiniz.\n\nKuru baklagiller\n\nBu d\u00f6nemde uzun s\u00fcre evde kalma s\u00fcrecinde \u00e7ok dayan\u0131kl\u0131 bir yiyecek grubu olan ve ayn\u0131 zamanda bitkisel protein kayna\u011f\u0131 olan kuru bakliyatlar t\u00fcketmeye \u00f6zen g\u00f6sterin. Ye\u015fil mercimek, nohut, fasulye \u00e7e\u015fitleri ve barbunya gibi bu yiyecekleri iftarda etli veya so\u011fuk olarak t\u00fcketebilece\u011finiz gibi, ha\u015flanm\u0131\u015f olarak ye\u015filliklerin \u00fczerine koyup salata olarak da t\u00fcketebilirsiniz. Bu yiyeceklerin daha h\u0131zl\u0131 pi\u015firilmesi i\u00e7in daha \u00f6nceden ha\u015flayarak buzlukta muhafaza edip, gerekti\u011finde \u00e7\u0131karabilirsiniz.\n\nProbiyotik i\u00e7eren besinler\n\nBeslenme ve Diyet Uzman\u0131 Evrim Demirel, \u201cProbiyotik takviyeli yo\u011furt ve kefir gibi \u00fcr\u00fcnlerde bulunan faydal\u0131 mikroorganizmalar ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekleyici etkide bulunabildikleri i\u00e7in \u00f6zellikle bu d\u00f6nemde iftar veya sahurda tercih edilebilir.Bunun d\u0131\u015f\u0131nda sebzelerden yapt\u0131\u011f\u0131m\u0131z tur\u015fular\u0131m\u0131z a\u015f\u0131r\u0131 miktarda olmayacak \u015fekilde ara ara iftar sofralar\u0131m\u0131zda bulunabilir\u201d dedi.\n\nBol su\n\nSu t\u00fcketimi hayat\u0131n her d\u00f6neminde b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Ancak Ramazan d\u00f6neminde su i\u00e7ilmesi gereken s\u00fcre k\u0131s\u0131tl\u0131 oldu\u011fu i\u00e7in daha da \u00f6nem kazan\u0131yor. \u0130ftar ve sahur aral\u0131\u011f\u0131nda belirli s\u0131kl\u0131klarla en az 2 litre su t\u00fcketmeye \u00f6zen g\u00f6sterin. V\u00fccuttan su at\u0131m\u0131n\u0131 h\u0131zland\u0131ran (di\u00fcritik) \u00e7ay ve kahveyi a\u015f\u0131r\u0131 t\u00fcketmeden suya daha fazla a\u011f\u0131rl\u0131k vermekte fayda var.\n\nBu d\u00f6nemde \u00e7ay ve kahve yerine ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131z\u0131 destekleyecek ku\u015fburnu, \u0131hlamur, ekinezya gibi bitkisel \u00e7aylar\u0131 tercih etmekte fayda var.\n\nRamazanda bu besinlerden uzak durun!\n\nBeslenme ve Diyet Uzman\u0131 Evrim Demirel \u201cBu d\u00f6nemde t\u00fcketilmemesi gereken yiyecek ve i\u00e7ecekler; kan \u015fekerini h\u0131zla y\u00fckselten \u015feker ve \u015fekerli yiyecek ve i\u00e7ecekler, beyaz ekmek de d\u00e2hil hamur i\u015fi \u00fcr\u00fcnler, kurabiyeler, i\u015flenmi\u015f et \u00fcr\u00fcnleri, haz\u0131r soslar, cips, patlam\u0131\u015f m\u0131s\u0131r gibi a\u015f\u0131r\u0131 tuz i\u00e7eren besinler. Ramazan\u0131n vazge\u00e7ilmez lezzeti ramazan pidelerinin miktar\u0131n\u0131 abartmay\u0131n ve pide yemedi\u011finiz zamanlarda lif y\u00f6n\u00fcnden kuvvetli tam bu\u011fdayl\u0131 veya tah\u0131ll\u0131 ekmekleri tercih edin. Ekmek veya pide yemedi\u011finizde alternatif olarak \u00e7ok s\u0131k bulgur, az s\u0131kl\u0131kla pirin\u00e7 pilav\u0131n\u0131 tercih edebilirsiniz\u201d diyor.\n\nHAYAT Okuma k\u00fclt\u00fcr\u00fcne y\u00f6nelik yap\u0131lan en kapsaml\u0131 projelerden biri: 3 il 3 proje\n\nHAYAT Tek tehlike koronavir\u00fcs de\u011fil: Sak\u0131n bu hatalar\u0131 yapmay\u0131n\n\nKORONAV\u0130R\u00dcS Koronavir\u00fcs kat\u0131 par\u00e7ac\u0131klara tutunuyor: Bologna \u00dcniversitesi'nden hava kirlili\u011fine dair yeni bir ara\u015ft\u0131rma", "keywords": [], "meta_keywords": ["\u200bRamazan sofralar\u0131n\u0131n 5 mihenk ta\u015f\u0131"], "tags": [], "authors": ["Fatma \u00c7elik", "Yeni \u015eafak", "Piri Medya"], "publish_date": null, "summary": "", "article_html": "", "meta_description": "Ramazan bu y\u0131l d\u00fcnyay\u0131 kas\u0131p kavuran koronavir\u00fcs\u00fcn g\u00f6lgesinde ba\u015fl\u0131yor. Koronavir\u00fcse kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek bug\u00fcnlerde her zamankinden \u00f6nemli oldu\u011fu i\u00e7in, Ramazanda da ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirici besinler t\u00fcketmeye ayr\u0131ca \u00f6zen g\u00f6stermek gerekiyor. Peki oru\u00e7 tutacaklar hangi besinleri iftar sofralar\u0131nda ve sahurda mutlaka t\u00fcketmeli?", "meta_lang": "tr", "meta_favicon": "https://assets.yenisafak.com/yenisafak/wwwroot/images/appicon/apple-touch-icon.png", "meta_data": {"viewport": "width=device-width, minimum-scale=1.0, maximum-scale=1.0, user-scalable=yes", "apple-mobile-web-app-capable": "yes", "apple-mobile-web-app-status-bar-style": "black", "msapplication-tap-highlight": "no", "fb": {"app_id": 1440785506190404, "pages": 191453580768}, "description": "Ramazan bu y\u0131l d\u00fcnyay\u0131 kas\u0131p kavuran koronavir\u00fcs\u00fcn g\u00f6lgesinde ba\u015fl\u0131yor. Koronavir\u00fcse kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek bug\u00fcnlerde her zamankinden \u00f6nemli oldu\u011fu i\u00e7in, Ramazanda da ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirici besinler t\u00fcketmeye ayr\u0131ca \u00f6zen g\u00f6stermek gerekiyor. Peki oru\u00e7 tutacaklar hangi besinleri iftar sofralar\u0131nda ve sahurda mutlaka t\u00fcketmeli?", "keywords": "\u200bRamazan sofralar\u0131n\u0131n 5 mihenk ta\u015f\u0131", "og": {"description": "Ramazan bu y\u0131l d\u00fcnyay\u0131 kas\u0131p kavuran koronavir\u00fcs\u00fcn g\u00f6lgesinde ba\u015fl\u0131yor. Koronavir\u00fcse kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek bug\u00fcnlerde her zamankinden \u00f6nemli oldu\u011fu i\u00e7in, Ramazanda da ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirici besinler t\u00fcketmeye ayr\u0131ca \u00f6zen g\u00f6stermek gerekiyor. Peki oru\u00e7 tutacaklar hangi besinleri iftar sofralar\u0131nda ve sahurda mutlaka t\u00fcketmeli?", "image": {"identifier": "https://img.piri.net/mnresize/600/-/resim/upload/2020/04/30/12/12/3ea98d2e1588142227_1.jpg", "width": 1100, "height": 619}, "title": "Ramazan sofralar\u0131n\u0131n 5 mihenk ta\u015f\u0131 ve uzak durulmas\u0131 gerekenler", "site_name": "Yeni \u015eafak", "url": "https://www.yenisafak.com/ramazan/ramazan-sofralarinin-5-mihenk-tasi-ve-uzak-durulmasi-gerekenler-3537313"}, "thumbnail": "https://img.piri.net/mnresize/600/-/resim/upload/2020/04/30/12/12/3ea98d2e1588142227_1.jpg", "twitter": {"card": "summary_large_image", "site": "@Yeni \u015eafak", "url": "https://www.yenisafak.com/ramazan/ramazan-sofralarinin-5-mihenk-tasi-ve-uzak-durulmasi-gerekenler-3537313", "title": "Ramazan sofralar\u0131n\u0131n 5 mihenk ta\u015f\u0131 ve uzak durulmas\u0131 gerekenler", "description": "Ramazan bu y\u0131l d\u00fcnyay\u0131 kas\u0131p kavuran koronavir\u00fcs\u00fcn g\u00f6lgesinde ba\u015fl\u0131yor. Koronavir\u00fcse kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek bug\u00fcnlerde her zamankinden \u00f6nemli oldu\u011fu i\u00e7in, Ramazanda da ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirici besinler t\u00fcketmeye ayr\u0131ca \u00f6zen g\u00f6stermek gerekiyor. Peki oru\u00e7 tutacaklar hangi besinleri iftar sofralar\u0131nda ve sahurda mutlaka t\u00fcketmeli?", "image": "https://img.piri.net/mnresize/600/-/resim/upload/2020/04/30/12/12/3ea98d2e1588142227_1.jpg"}, "msvalidate.01": "95F11EB833D9D049C2CDC855116F4442", "robots": "ALL", "Rating": "General", "Distribution": "Global", "Copyright": "Yeni \u015eafak", "Classification": "Consumer", "author": "Pirimedya", "DC.Title": "Ramazan sofralar\u0131n\u0131n 5 mihenk ta\u015f\u0131 ve uzak durulmas\u0131 gerekenler", "DC.Creator": "Yeni \u015eafak", "DC.Subject": "Ramazan sofralar\u0131n\u0131n 5 mihenk ta\u015f\u0131 ve uzak durulmas\u0131 gerekenler", "DC.Description": "Ramazan bu y\u0131l d\u00fcnyay\u0131 kas\u0131p kavuran koronavir\u00fcs\u00fcn g\u00f6lgesinde ba\u015fl\u0131yor. Koronavir\u00fcse kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek bug\u00fcnlerde her zamankinden \u00f6nemli oldu\u011fu i\u00e7in, Ramazanda da ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirici besinler t\u00fcketmeye ayr\u0131ca \u00f6zen g\u00f6stermek gerekiyor. Peki oru\u00e7 tutacaklar hangi besinleri iftar sofralar\u0131nda ve sahurda mutlaka t\u00fcketmeli?", "DC.Publisher": "Yeni \u015eafak", "DC.Contributor": "Yeni \u015eafak", "DC.Date": "2020-04-30T12:05:40Z", "DC.Type": "Text", "DC.Source": "Yeni \u015eafak", "DC.Language": "tr-TR", "cXenseParse": {"pir-pageclass": "Haber", "pir-sub_category": "Ramazan Haberleri", "pir-main_category": "Ramazan", "author": "Fatma \u00c7elik", "articleid": 3537313, "pir-main_class": "Detay", "pir-main_type": "So\u011fuk Haber", "pageclass": "article", "cx_channel": "Site", "title": "Ramazan sofralar\u0131n\u0131n 5 mihenk ta\u015f\u0131 ve uzak durulmas\u0131 gerekenler", "Url": "https://www.yenisafak.com/ramazan/ramazan-sofralarinin-5-mihenk-tasi-ve-uzak-durulmasi-gerekenler-3537313", "recs": {"publishtime": "2020-04-30T12:05:40Z", "articleid": 3537313}}, "article": {"modified_time": "2020-04-30T12:14:40Z"}, "maincategory": "Ramazan", "subcategory": "Ramazan Haberleri", "google-play-app": "app-id=yenisafak.com", "apple-itunes-app": "app-id=579620956", "yandex-verification": "3dc8392bdb3d93fb", "theme-color": "#1e96a4"}, "canonical_link": "https://www.yenisafak.com/ramazan/ramazan-sofralarinin-5-mihenk-tasi-ve-uzak-durulmasi-gerekenler-3537313"} |
