{"id":3783,"date":"2013-07-08T15:59:10","date_gmt":"2013-07-08T12:59:10","guid":{"rendered":"https:\/\/yemek.polatdesign.eu\/?p=3783"},"modified":"2024-04-21T15:47:45","modified_gmt":"2024-04-21T12:47:45","slug":"kahvalti-sofrasi","status":"publish","type":"post","link":"https:\/\/yemek24.com.tr\/?p=3783","title":{"rendered":"Kahvalt\u0131 Sofras\u0131"},"content":{"rendered":"

Sahur Sofras\u0131<\/em><\/h1>\n

Esselam\u00fcn Aleyk\u00fcm Dostlar\u0131m<\/p>\n

Ramazan geldi ve ilk sahur sofran\u0131z benden olsun istedim.<\/p>\n

Erciyes \u00dcniversitesi (ERU) T\u0131p Fak\u00fcltesi Hastaneleri Ba\u015f Diyetisyeni Sunay K\u00fct\u00fck, Ramazan ay\u0131n\u0131n yaz aylar\u0131na rastlamas\u0131 nedeniyle oru\u00e7 tutanlar\u0131n a\u00e7l\u0131k ve susuzluk konusunda zorlanabileceklerini belirterek, \u201cSahurda t\u00fcketilecek 4-5 adet ceviz, badem ve f\u0131nd\u0131k v\u00fccudun hem E vitamini ihtiyac\u0131n\u0131 kar\u015f\u0131lar hem de tokluk hissini art\u0131r\u0131r. Susuzlu\u011fu \u00f6nlemek i\u00e7inse az tuzlu, az baharatl\u0131 g\u0131dalarla birlikte karpuz ve ye\u015fil yaprakl\u0131 sebzeler t\u00fcketilebilir\u201d dedi.<\/p>\n

K\u00fct\u00fck, AA muhabirine yapt\u0131\u011f\u0131 a\u00e7\u0131klamada s\u0131cak yaz g\u00fcnlerinde rahat bir \u015fekilde oru\u00e7 tutabilmek i\u00e7in sahurda tok tutacak ve susuzlu\u011fu giderici etkisi olan g\u0131dalar\u0131n t\u00fcketilmesi gerekti\u011fini ifade etti.<\/p>\n

Kesinlikle sahursuz oru\u00e7 tutulmamas\u0131 gerekti\u011fini vurgulayan K\u00fct\u00fck, sahur yapman\u0131n a\u00e7l\u0131k s\u00fcresinin uzun olmas\u0131na ba\u011fl\u0131 ba\u015f a\u011fr\u0131s\u0131 ve kan \u015fekeri d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc gibi s\u0131k\u0131nt\u0131lar\u0131n ya\u015fanmas\u0131n\u0131 \u00f6nleyece\u011finin alt\u0131n\u0131 \u00e7izdi.<\/p>\n

– Protein \u0131\u00e7eri\u011fi y\u00fcksek besinler t\u00fcketin<\/p>\n

Sahurda mideyi daha ge\u00e7 terk etti\u011fi i\u00e7in tokluk hissinin daha uzun s\u00fcre kalmas\u0131n\u0131 sa\u011flayan protein \u0131\u00e7eri\u011fi y\u00fcksek besinlerin tercih edilmesinin \u00f6nemine i\u015faret eden K\u00fct\u00fck, \u015funlar\u0131 s\u00f6yledi:<\/p>\n

\u201cSahur og\u00fcn\u00fcnde s\u00fct, yumurta, peynir \u00e7e\u015fitleri gibi protein \u0131\u00e7eri\u011fi y\u00fcksek besinlerin yan\u0131 s\u0131ra az ya\u011fl\u0131, sebzeli b\u00f6rek ve \u00e7\u0131\u011f sebzeden olu\u015fan bol s\u00f6\u011f\u00fc\u015f tercih edilebilir. Ayr\u0131ca sahurda t\u00fcketilecek 4-5 adet ceviz, badem ve f\u0131nd\u0131k hem E vitamini ihtiyac\u0131n\u0131 kar\u015f\u0131lar hem de tokluk hissini art\u0131r\u0131r. Susuzlu\u011fu \u00f6nlemek i\u00e7in de az tuzlu, az baharatl\u0131 g\u0131dalarla birlikte karpuz ve ye\u015fil yaprakl\u0131 sebzeler t\u00fcketilebilir. \u00d6zellikle yaz meyveleri y\u00fcksek oranda \u015fu ve \u015feker i\u00e7erdi\u011fi i\u00e7in sahurda \u00f6l\u00e7\u00fcl\u00fc bir \u015fekilde t\u00fcketilmesi faydal\u0131 olur. Bir ay dilimi \u015feklindeki karpuz v\u00fccudun \u015fu ve \u015feker ihtiyac\u0131n\u0131n kar\u015f\u0131lanmas\u0131nda yeterli olur. Bunlarla birlikte mutlaka bol miktarda \u015fu t\u00fcketimi \u00f6nemli. Sahurda \u00e7ok tuzlu ve baharatl\u0131 yiyecekler yenilmesi g\u00fcn i\u00e7inde \u015fu ihtiyac\u0131n\u0131n artmas\u0131na neden olur. Bu nedenle g\u0131dalar\u0131n tuz ve baharat oran\u0131na da dikkat edilmesi gerekiyor.\u201d<\/p>\n

– Patates tok tutmuyor<\/p>\n

Halk aras\u0131nda patatesin \u201ctokluk hissini art\u0131rd\u0131\u011f\u0131 ve susuzlu\u011fu giderdi\u011fi\u201d y\u00f6n\u00fcnde yanl\u0131\u015f bir inan\u0131\u015f oldu\u011funa dikkati \u00e7eken K\u00fct\u00fck, patatesin nisasta i\u00e7ermesi nedeniyle kan \u015fekerini \u00e7ok h\u0131zl\u0131 bir \u015fekilde y\u00fckseltti\u011fini ve k\u0131sa bir s\u00fcre sonra tekrar d\u00fc\u015ferek daha erken a\u00e7l\u0131k hissi olu\u015fturdu\u011funu vurgulad\u0131.<\/p>\n

Ayr\u0131ca posa i\u00e7ermemesi nedeniyle de patatesin tok tutma gibi bir \u00f6zelli\u011finin olmad\u0131\u011f\u0131n\u0131 ifade eden K\u00fct\u00fck, sahurda tek ba\u015f\u0131na patates t\u00fcketilmesinin do\u011fru olmad\u0131\u011f\u0131n\u0131, ancak ha\u015flanm\u0131\u015f ve b\u00fcy\u00fck par\u00e7alar halinde do\u011franm\u0131\u015f patatesin i\u00e7erisine ye\u015fil yaprakl\u0131 sebzeler kat\u0131larak yenilebilece\u011fini s\u00f6yledi.<\/p>\n

– Kab\u0131zl\u0131\u011f\u0131 \u00f6nlemek i\u00e7in kuru baklagiller<\/p>\n

K\u00fct\u00fck, uzun s\u00fcre a\u00e7l\u0131\u011f\u0131n, kab\u0131zl\u0131k sorununun artmas\u0131na neden olaca\u011f\u0131n\u0131 belirterek, \u201cBu nedenle ramazan ay\u0131nda kolesterol, \u015feker ve kan bas\u0131nc\u0131 \u00fczerine olumlu etkileri, kab\u0131zl\u0131\u011f\u0131 \u00f6nlemesi ve tok tutma \u00f6zelli\u011finden \u00f6t\u00fcr\u00fc lifli (posal\u0131) besinlere \u00f6nem vermek gerekiyor. Bu ba\u011flamda k\u0131\u015f mevsiminin vazge\u00e7ilmez yiyeceklerinden kuru baklagillerin yaz\u0131n da haftada 2-3 kere t\u00fcketilmesi faydal\u0131 olur. Kepekli tah\u0131llar\u0131n, esmer ekmek, bulgur, kepekli makarna, pirin\u00e7, eri\u015fte ile sebze, meyvelerin t\u00fcketimine a\u011f\u0131rl\u0131k verilmesi gerekiyor\u201d diye konu\u015ftu.<\/p>\n

– \u0130ftar\u0131 \u00e7orbayla yap\u0131n<\/p>\n

\u0130ftarda mutlaka \u00e7orba t\u00fcketilmesi gerekti\u011fini ifade eden K\u00fct\u00fck, \u00e7orban\u0131n hem bir miktar s\u0131v\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131layaca\u011f\u0131n\u0131, hem de mide doygunlu\u011funu art\u0131raca\u011f\u0131n\u0131 s\u00f6yledi.<\/p>\n

\u00c7orba t\u00fcketiminin ard\u0131ndan 10-15 dakika kadar m\u0131denin dinlendirilmesinin sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan faydal\u0131 olaca\u011f\u0131n\u0131 belirten K\u00fct\u00fck, \u201cDaha sonra bir miktar etli sebze yeme\u011fi veya izgara et ve zeytinya\u011fl\u0131 sebze yeme\u011fi ile beraber yo\u011furt veya ayran t\u00fcketilebilir. \u00c7ok ya\u011fl\u0131 yiyecekler, a\u011f\u0131r hamurlu \u015ferbetli tatl\u0131lar metabolizmay\u0131 yava\u015flataca\u011f\u0131ndan kilo al\u0131m\u0131na sebep olur. Bu besinler ayn\u0131 zamanda sindirim sistemi rahats\u0131zl\u0131klar\u0131n\u0131 da bu s\u00fcre\u00e7te beraberinde getirir. B\u00fct\u00fcn g\u00fcn a\u00e7l\u0131k ve hareket k\u0131s\u0131tl\u0131l\u0131\u011f\u0131 nedeniyle yava\u015flayan metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in de iftardan 1,5 \u2013 2 saat sonra hafif tempolu bir y\u00fcr\u00fcy\u00fc\u015f yap\u0131labilir. Bu durum ayn\u0131 zamanda besinlerin sindirimine yard\u0131mc\u0131 olur\u201d \u015feklinde konu\u015ftu.<\/p>\n

Ramazan ay\u0131nda t\u00fcketilen besinlerin pi\u015firilme y\u00f6ntemlerine de dikkat edilmesi gerekti\u011fini vurgulayan K\u00fct\u00fck, \u00e7ok ya\u011fl\u0131 ve k\u0131zartmayla yap\u0131lan yiyecekler yerine \u0131zgara, f\u0131r\u0131nda, ha\u015flama veya bu\u011fulama y\u00f6ntemleri ile pi\u015firilmi\u015f yiyeceklerin tercih edilmesinin mide kramplar\u0131, reflu, mide yanmas\u0131 ve haz\u0131ms\u0131zl\u0131ktan koruyaca\u011f\u0131n\u0131 s\u00f6zlerine ekledi.<\/p>\n

K\u00fct\u00fck, tatl\u0131 olarak da kuru meyve veya hafif s\u00fctl\u00fc g\u0131dalar\u0131n tercih edilmesinin sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan yararl\u0131 olaca\u011f\u0131n\u0131 s\u00f6zlerine ekledi.<\/p>\n

Yumurta salatas\u0131 Tarifi<\/em><\/p>\n

Malzemeler :<\/h1>\n
    \n
  • 10 tane yumurta<\/li>\n
  • maydanoz<\/li>\n
  • taze so\u011fan<\/li>\n
  • karabiber<\/li>\n
  • tuz s\u0131v\u0131ya\u011f<\/li>\n<\/ul>\n

    Yap\u0131l\u0131\u015f\u0131 :<\/h1>\n

    T\u00fcm malzemeler incecik do\u011fran\u0131p bir kapa al\u0131n\u0131r. baharatlar\u0131 eklenerek g\u00fczelce kar\u0131\u015ft\u0131r\u0131l\u0131p servis taba\u011f\u0131na al\u0131n\u0131r.<\/p>\n

    Afiyet Olsun<\/p>\n

    Bi\u015fi ve Patates Gratenin Tarifleri Kahvalt\u0131 b\u00f6l\u00fcm\u00fcnde mevcuttur Dostlar\u0131m.<\/p>\n

    Sahur Sofras\u0131<\/em><\/h1>\n

    \"1\"<\/p>\n

    \"2\"<\/p>\n

    \"3\"<\/p>\n

    \"8\"<\/p>\n

    \"4\"<\/p>\n

    \"5\"<\/p>\n

    \"6\"<\/p>\n

    \"7\"<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sahur Sofras\u0131 Esselam\u00fcn Aleyk\u00fcm Dostlar\u0131m Ramazan geldi ve ilk sahur sofran\u0131z benden olsun istedim. Erciyes \u00dcniversitesi (ERU) T\u0131p Fak\u00fcltesi Hastaneleri Ba\u015f Diyetisyeni Sunay K\u00fct\u00fck, Ramazan ay\u0131n\u0131n yaz aylar\u0131na rastlamas\u0131 nedeniyle oru\u00e7 tutanlar\u0131n a\u00e7l\u0131k ve susuzluk konusunda zorlanabileceklerini belirterek, \u201cSahurda t\u00fcketilecek 4-5 adet ceviz, badem ve f\u0131nd\u0131k v\u00fccudun hem E vitamini ihtiyac\u0131n\u0131 kar\u015f\u0131lar hem de tokluk […]<\/p>\n","protected":false},"author":1,"featured_media":17774,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","wds_primary_category":0,"footnotes":""},"categories":[47,63],"tags":[6720,7397,8280,8286],"class_list":["post-3783","post","type-post","status-publish","format-standard","has-post-thumbnail","category-kahvalti-tarifleri","category-tursu-meze-ve-salata-tarifleri","tag-sahur-sofrasi","tag-tarifler","tag-yemek-tarifleri","tag-yemekler"],"_links":{"self":[{"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/3783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3783"}],"version-history":[{"count":1,"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/3783\/revisions"}],"predecessor-version":[{"id":30949,"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/3783\/revisions\/30949"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=\/wp\/v2\/media\/17774"}],"wp:attachment":[{"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yemek24.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}