{"id":98799,"date":"2024-03-11T21:45:03","date_gmt":"2024-03-11T17:45:03","guid":{"rendered":"https:\/\/fedai.az\/?p=98799"},"modified":"2024-03-11T23:22:27","modified_gmt":"2024-03-11T19:22:27","slug":"ramazanda-duzgun-qidalanma","status":"publish","type":"post","link":"https:\/\/fedai.az\/?p=98799","title":{"rendered":"Ramazanda d\u00fczg\u00fcn qidalanma"},"content":{"rendered":"\n<p><strong>Oruc tutan h\u0259r bir insan ad\u0259t\u0259n imsak v\u0259 iftar vaxt\u0131 h\u0259ddind\u0259n art\u0131q yem\u0259k yeyir Bu is\u0259 sa\u011flaml\u0131\u011fa z\u0259r\u0259rli bir add\u0131md\u0131r<\/strong><\/p>\n\n\n\n<p>Orucluq, sizi yeni, f\u0259rqli qida rejim\u0259 ke\u00e7m\u0259y\u0259 vadar edir. Bu is\u0259 \u00f6z n\u00f6vb\u0259sind\u0259 \u00e7ox h\u0259ssas m\u0259s\u0259l\u0259dir. G\u00fcn boyu oruc tutaca\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u0259nd\u0259 y\u0259qinki siz d\u0259 bir \u00e7ox insan kimi imsak\u0131 daha dolu s\u00fcfr\u0259 il\u0259 qar\u015f\u0131lay\u0131r v\u0259 a\u011f\u0131r yem\u0259kl\u0259r\u0259 \u00fcst\u00fcnl\u00fck verirsiniz. Amma bu s\u0259hv add\u0131md\u0131r. \u0130msak\u0131 daha y\u00fcng\u00fcl olmal\u0131, q\u0131zartma v\u0259 x\u0259mir x\u00f6r\u0259kl\u0259rind\u0259n uzaq durmal\u0131s\u0131n\u0131z.<br>B\u0259s nec\u0259 qidalanmaq laz\u0131md\u0131r ki, h\u0259m doyumlu olsun, h\u0259m d\u0259 m\u0259d\u0259-ba\u011f\u0131rsaq probleml\u0259ri yaranmas\u0131n?<a><\/a><\/p>\n\n\n\n<p>1. Yaz f\u0259slin\u0259 t\u0259sad\u00fcf ed\u0259n orucluqda, susuzluq hissi insanlar\u0131 daha \u00e7ox narahat edir. Bu s\u0259b\u0259bd\u0259n imsak v\u0259 iftarda t\u0259rkibind\u0259 maye olan qidalara \u00fcst\u00fcnl\u00fck verilm\u0259lidir.<\/p>\n\n\n\n<p>2.\u00a0Orucluq ay\u0131nda x\u00fcsusi ehtiyac duydu\u011fumuz vitaminl\u0259rin, minerallar\u0131n yet\u0259rli miqdarda, balansl\u0131 olaraq q\u0259bulu m\u00fch\u00fcmd\u00fcr. Tutumlu olsun dey\u0259 bol ya\u011fl\u0131 v\u0259 x\u0259mir x\u00f6r\u0259kl\u0259ri orqanizminiz\u0259 m\u0259nfi t\u0259sir g\u00f6st\u0259r\u0259c\u0259k v\u0259 g\u00fcn boyu g\u00fcnd\u0259lik fiziki v\u0259 \u0259qli i\u015fl\u0259rd\u0259 \u00f6z m\u0259nfi t\u0259sirini g\u00f6st\u0259r\u0259c\u0259k.\u00a0Buna g\u00f6r\u0259 d\u0259 imsak v\u0259 iftar zaman\u0131 az amma vitaminli, bol mayeli qidalar\u0131n q\u0259bulu m\u0259sl\u0259h\u0259tdir.<\/p>\n\n\n\n<p>3.&nbsp;\u0130msakda d\u00fczg\u00fcn qidalanmaqla g\u00fcn \u0259rzind\u0259 su v\u0259 enerji balans\u0131n\u0131z\u0131 qorumu\u015f olacaqs\u0131n\u0131z. Bu sizi yor\u011funluq v\u0259 hals\u0131zl\u0131q hissind\u0259n uzaq tutacaq. Qanda \u015f\u0259k\u0259rin miqdar\u0131n\u0131 stabil saxlamaq v\u0259 eyni zamanda h\u0259zm problemi ya\u015famamaq \u00fc\u00e7\u00fcn lifli qidalara \u00fcst\u00fcnl\u00fck verm\u0259k m\u0259sl\u0259h\u0259tlidir. T\u0259rkibind\u0259 m\u00fcr\u0259kk\u0259b karbohidratlar, z\u00fclallar, vitamin v\u0259 minerallar, orqanizm \u00fc\u00e7\u00fcn xeyirli ya\u011flar olan m\u0259hsullar orqanizmin d\u00f6z\u00fcml\u00fcl\u00fcy\u00fcn\u00fc art\u0131r\u0131r v\u0259 toxluq hissini daha uzunm\u00fcdd\u0259tli edir.<\/p>\n\n\n\n<p>4. Orucu a\u00e7ark\u0259n a\u011f\u0131r yem\u0259kl\u0259rd\u0259n ba\u015flamaq yanl\u0131\u015fd\u0131r. ilk n\u00f6vb\u0259d\u0259 1-2 st\u0259kan il\u0131q su i\u00e7ib t\u0259r\u0259v\u0259z salat\u0131 v\u0259 zeytun kimi y\u00fcng\u00fcl t\u0259r\u0259v\u0259zl\u0259r yem\u0259k olar. 15-20 d\u0259qiq\u0259 fasil\u0259d\u0259n sonra yem\u0259k s\u00fcfr\u0259sin\u0259 oturub yem\u0259y\u0259 ba\u015flamaq olar. Fasil\u0259li qidalanmaqla m\u0259d\u0259niz g\u00fcc\u0259 d\u00fc\u015fm\u0259y\u0259c\u0259k v\u0259 yem\u0259kd\u0259n sonra a\u011f\u0131rl\u0131q hiss etm\u0259y\u0259c\u0259ksiniz. \u0130lk olaraq sulu daha sonra is\u0259 quru qidalar\u0131n q\u0259bulu d\u00fczg\u00fcnd\u00fcr. \u018fks halda q\u0259bizlik, \u015fi\u015fkinlik, h\u0259zm probleml\u0259ri yarana bil\u0259r. \u018fg\u0259r art\u0131q a\u011f\u0131rl\u0131q v\u0259 h\u0259zm problemi hiss edirsinizs\u0259 o zaman qat\u0131q v\u0259 meyv\u0259-t\u0259r\u0259v\u0259z q\u0259bulunu art\u0131r\u0131n.&nbsp;<\/p>\n\n\n\n<p>5. Ac\u0131l\u0131, duzlu, m\u00fcxt\u0259lif souslu, ya\u011fl\u0131, q\u0131zartma v\u0259 bu kimi yem\u0259kl\u0259rd\u0259n uzaq durman\u0131z m\u0259sl\u0259h\u0259tlidir. H\u0259m\u00e7inin bol \u015f\u0259rb\u0259tli \u015firniyyatlar\u0131n da s\u00fcfr\u0259d\u0259 yer almas\u0131 uy\u011fun deyil. Daha y\u00fcng\u00fcl v\u0259 x\u0259fif qidalara \u00fcst\u00fcnl\u00fck verin.&nbsp;<\/p>\n\n\n\n<p>6. \u015eirniyyat se\u00e7imind\u0259 s\u00fcdl\u00fc v\u0259 k\u0259m\u015firin \u015firniyyatlara \u00fcst\u00fcnl\u00fck verin. Bol \u015f\u0259rb\u0259tli v\u0259 ya\u011fl\u0131 \u015fiyniyyatlar\u0131n q\u0259bulu art\u0131q \u00e7\u0259kiy\u0259 s\u0259b\u0259b olur.&nbsp;<\/p>\n\n\n\n<p>7. \u0130ftar v\u0259 imsak aras\u0131nda kofe v\u0259 t\u00fcnd qara \u00e7ay kimi mayel\u0259r m\u0259sl\u0259h\u0259t g\u00f6r\u00fclm\u00fcr.&nbsp;Maye olaraq bitki \u00e7ay\u0131, az \u015f\u0259k\u0259rli kompot, ayran v\u0259 s\u00fcd kimi m\u0259hsullar da ba\u011f\u0131rsaqlar\u0131n f\u0259aliyy\u0259tin\u0259 m\u00fcsb\u0259t t\u0259sir edir.<\/p>\n\n\n\n<p>8.&nbsp;\u0130ftardan 1,5-2 saat sonra g\u0259zm\u0259yiniz h\u0259zm\u0259 k\u00f6m\u0259klik g\u00f6st\u0259r\u0259c\u0259k, z\u0259ifl\u0259y\u0259n metabolizman\u0131z\u0131 s\u00fcr\u0259tl\u0259ndir\u0259c\u0259k. Bu da \u00e7\u0259kinizin artmas\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 alacaq. Yatmazdan \u00f6nc\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 d\u00fczg\u00fcn \u0259m\u0259l etm\u0259lidirl\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Oruc tutan h\u0259r bir insan ad\u0259t\u0259n imsak v\u0259 iftar vaxt\u0131 h\u0259ddind\u0259n art\u0131q yem\u0259k yeyir Bu is\u0259 sa\u011flaml\u0131\u011fa z\u0259r\u0259rli bir add\u0131md\u0131r Orucluq, sizi yeni, f\u0259rqli<\/p>\n","protected":false},"author":2,"featured_media":98800,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-98799","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gundm"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/posts\/98799","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fedai.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=98799"}],"version-history":[{"count":2,"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/posts\/98799\/revisions"}],"predecessor-version":[{"id":98806,"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/posts\/98799\/revisions\/98806"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/media\/98800"}],"wp:attachment":[{"href":"https:\/\/fedai.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=98799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fedai.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=98799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fedai.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=98799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}