{"id":79141,"date":"2019-05-01T20:24:54","date_gmt":"2019-05-01T16:24:54","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=79141","title":{"rendered":"Ramazanda nec\u0259 qidalanmal\u0131?"},"content":{"rendered":"

Qar\u015f\u0131dan bütün dünya müs\u0259lmanlar\u0131 üçün müq\u0259dd\u0259s olan Ramazan ay\u0131 g\u0259lir.  Oruc tutan \u015f\u0259xsin qidalanma rejimi adi günl\u0259rd\u0259 qidalanmadan tam f\u0259rql\u0259nir. Buna gör\u0259 d\u0259 oruc tutma\u011f\u0131 asanla\u015fd\u0131rmaq üçün bir müdd\u0259t \u0259vv\u0259ld\u0259n b\u0259d\u0259ni buna haz\u0131rlamaq laz\u0131md\u0131r. <\/strong><\/p>\n

Gün \u0259rzind\u0259 q\u0259bul edil\u0259n qidan\u0131n kalorisini azaltmaq v\u0259 rejiml\u0259 qidalanma\u011fa çal\u0131\u015fmaq oruc tutmazdan \u0259vv\u0259l b\u0259d\u0259ninizin yeni qidalanma rejimin\u0259 uy\u011funla\u015fmas\u0131n\u0131 asanla\u015fd\u0131racaq.<\/p>\n

\u018fks\u0259r insanlar imsak zaman\u0131 yem\u0259kd\u0259n imtina edirl\u0259r. Lakin gün \u0259rzind\u0259 suya v\u0259 qidaya olan t\u0259l\u0259bat\u0131 öd\u0259m\u0259k üçün imsakda mütl\u0259q yem\u0259k laz\u0131md\u0131r. Bu, oruc vaxt\u0131 sizi yor\u011funluq v\u0259 hals\u0131zl\u0131qdan qoruyar.<\/p>\n

\u0130msakadan yar\u0131m saat önc\u0259  iki st\u0259kan su içilm\u0259si m\u0259sl\u0259h\u0259tdir. \u0130msakda daha çox enerjili qidalara üstünlük verm\u0259k laz\u0131md\u0131r. Lifli qidalar\u0131n q\u0259bulu qandak\u0131 \u015f\u0259k\u0259ri t\u0259nziml\u0259yir. Bal v\u0259 mür\u0259bb\u0259 is\u0259 m\u0259sl\u0259h\u0259t deyil. Çünki qandak\u0131 \u015f\u0259k\u0259ri ani sür\u0259td\u0259 qald\u0131rd\u0131\u011f\u0131 v\u0259 endirdiyi üçün orqanizmd\u0259 poz\u011funluq yarada bil\u0259r. \u0130msakda süd, \u015fit pendir, qaymaq v\u0259 dig\u0259r a\u011fart\u0131 m\u0259hsullar\u0131, yumurta, \u015forba, t\u0259r\u0259v\u0259z, yarma plovu kimi yem\u0259kl\u0259r yeyil\u0259 bil\u0259r. Yem\u0259kl\u0259rl\u0259 birlikd\u0259 t\u0259z\u0259 meyv\u0259 v\u0259 ya qoz, badam kimi quru qidalar\u0131n q\u0259bul edilm\u0259si enerji v\u0259 mineral bax\u0131m\u0131ndan d\u0259st\u0259kl\u0259yici ola bil\u0259r. Ümumiyy\u0259tl\u0259, b\u0259d\u0259nd\u0259 su saxlayan qidalara daha çox üstünlük verm\u0259k laz\u0131md\u0131r.<\/p>\n

Tünd qara çay v\u0259 q\u0259hv\u0259 kimi kofeinli içkil\u0259r içm\u0259yin, bitki çaylar\u0131na, az \u015f\u0259k\u0259rli kompotlara üstünlük verin. \u018fg\u0259r s\u0259h\u0259r düzgün qidalansaq, gün \u0259rzind\u0259 h\u0259m su, h\u0259m d\u0259 enerji balans\u0131m\u0131z\u0131 qorumu\u015f olar\u0131q.<\/p>\n

Orucu il\u0131q su il\u0259 açmaq laz\u0131md\u0131r. \u0130l\u0131q su il\u0259 m\u0259d\u0259 yum\u015falmal\u0131d\u0131r ki, qidan\u0131 q\u0259bul etm\u0259y\u0259 haz\u0131r olsun. Birba\u015fa quru qidan\u0131n q\u0259bulu h\u0259zm probleml\u0259ri yarada bil\u0259r. T\u0259bii ki, \u0259vv\u0259lc\u0259 \u0259n yüngül qidalar\u0131n, y\u0259ni meyv\u0259-t\u0259r\u0259v\u0259zin q\u0259bulu daha yax\u015f\u0131 olar.<\/p>\n

Yem\u0259y\u0259 ilk olaraq sulu yem\u0259kl\u0259rd\u0259n ba\u015flamaq m\u0259sl\u0259h\u0259tdir. Menyuda \u0259t, \u0259tli t\u0259r\u0259v\u0259z yem\u0259kl\u0259rin\u0259 yer verilm\u0259lidir. \u018ftli t\u0259r\u0259v\u0259zli  yem\u0259kl\u0259ri bi\u015fir\u0259rk\u0259n ya\u011f \u0259lav\u0259 etm\u0259yin, yaln\u0131z \u0259tin öz ya\u011f\u0131nda bi\u015fm\u0259sin\u0259 üstünlük verin. Ümumiyy\u0259tl\u0259, bu ayda çox ya\u011fl\u0131 v\u0259 duzlu yem\u0259kl\u0259rin q\u0259bul edilm\u0259si m\u0259sl\u0259h\u0259t görülmür. \u0130ftar süfr\u0259nizd\u0259 t\u0259r\u0259v\u0259z salatlar\u0131na yer verin, bu salatlar\u0131 zeytun ya\u011f\u0131 il\u0259 z\u0259nginl\u0259\u015fdir\u0259 bil\u0259rsiniz. Yem\u0259kd\u0259n 1-2 saat sonra meyv\u0259l\u0259rd\u0259n, xüsusil\u0259  mövsümi meyv\u0259l\u0259rd\u0259n haz\u0131rlanan qidalar\u0131n q\u0259bulu  daha düzgün seçim olar.<\/p>\n

\u0130ftar zaman\u0131 normadan art\u0131q v\u0259 fasil\u0259siz qida q\u0259bul etm\u0259k ziyand\u0131r. H\u0259tta gec\u0259d\u0259n s\u0259h\u0259r saatlar\u0131na kimi yey\u0259n insanlar da var. Bu, tibbi bax\u0131mdan düzgün say\u0131lm\u0131r. \u0130ftarda sür\u0259tli yem\u0259k m\u0259d\u0259 probleml\u0259ri ba\u015fda olmaqla qan \u015f\u0259k\u0259ri v\u0259 t\u0259zyiqin yüks\u0259lm\u0259sin\u0259 s\u0259b\u0259b olur. Uzun müdd\u0259t ac qalan m\u0259d\u0259ni q\u0259fild\u0259n yükl\u0259m\u0259yin, kiçik hiss\u0259l\u0259ri yax\u015f\u0131ca çeyn\u0259m\u0259k \u015f\u0259rti il\u0259 yava\u015f-yava\u015f v\u0259 uzun müdd\u0259t\u0259 yeyin.<\/p>\n

\u0130ftardan 1,5-2 saat sonra g\u0259zm\u0259yiniz h\u0259zm\u0259 köm\u0259klik göst\u0259r\u0259c\u0259k, z\u0259ifl\u0259y\u0259n metabolizman\u0131z\u0131 sür\u0259tl\u0259ndir\u0259c\u0259k. Bu da ç\u0259kinizin artmas\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 alacaq. Yatmazdan önc\u0259 qat\u0131q yem\u0259k m\u0259sl\u0259h\u0259tdir. Bu, b\u0259d\u0259nd\u0259 suyun saxlanmas\u0131n\u0131 t\u0259nziml\u0259yir. Oruc tutanlar yuxu rejimin\u0259 d\u0259 düzgün \u0259m\u0259l etm\u0259lidirl\u0259r.\/afsa.gov.az<\/p>\n","protected":false},"excerpt":{"rendered":"

Qar\u015f\u0131dan bütün dünya müs\u0259lmanlar\u0131 üçün müq\u0259dd\u0259s olan Ramazan ay\u0131 g\u0259lir.  Oruc tutan \u015f\u0259xsin qidalanma rejimi adi günl\u0259rd\u0259 qidalanmadan tam f\u0259rql\u0259nir. Buna gör\u0259 d\u0259 oruc tutma\u011f\u0131 asanla\u015fd\u0131rmaq üçün bir müdd\u0259t \u0259vv\u0259ld\u0259n…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-79141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/79141","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=79141"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/79141\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=79141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=79141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=79141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}