{"id":8405,"date":"2026-02-23T11:00:05","date_gmt":"2026-02-23T08:00:05","guid":{"rendered":"https:\/\/www.merceknet.com\/tr\/?p=8405"},"modified":"2026-02-23T11:02:23","modified_gmt":"2026-02-23T08:02:23","slug":"ramazanda-kilo-almadan-oruc-tutmak-mumkun-mesele-irade-degil-metabolik-ritmi-korumak","status":"publish","type":"post","link":"https:\/\/www.merceknet.com\/tr\/2026\/02\/23\/ramazanda-kilo-almadan-oruc-tutmak-mumkun-mesele-irade-degil-metabolik-ritmi-korumak\/","title":{"rendered":"Ramazan\u2019da Kilo Almadan Oru\u00e7 Tutmak M\u00fcmk\u00fcn: \u201cMesele \u0130rade De\u011fil, Metabolik Ritmi Korumak\u201d"},"content":{"rendered":"<p data-start=\"468\" data-end=\"1064\">\u0130stanbul Rumeli \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Dr. \u00d6\u011fr. \u00dcyesi <strong data-start=\"560\" data-end=\"586\">Hatice P\u0131nar Kural En\u00e7<\/strong>, Ramazan ay\u0131nda kilo art\u0131\u015f\u0131yla ilgili yayg\u0131n alg\u0131n\u0131n aksine sorunun \u00e7o\u011fu zaman \u201cirade\u201d de\u011fil, <strong data-start=\"681\" data-end=\"705\">metabolizman\u0131n ritmi<\/strong> oldu\u011funu vurgulad\u0131. Ramazan boyunca uzun s\u00fcren a\u00e7l\u0131\u011f\u0131n v\u00fccudu enerji kullan\u0131m\u0131n\u0131 yeniden d\u00fczenleyen bir adaptasyon s\u00fcrecine soktu\u011funu ifade eden En\u00e7, bu d\u00f6nemin do\u011fru y\u00f6netildi\u011finde <strong data-start=\"888\" data-end=\"911\">metabolik esnekli\u011fi<\/strong> destekleyebilece\u011fini; ancak belirleyici unsurun a\u00e7l\u0131k s\u00fcresinden \u00e7ok <strong data-start=\"981\" data-end=\"1041\">iftar ve sahurda verilen beslenme sinyallerinin niteli\u011fi<\/strong> oldu\u011funu dile getirdi.<\/p>\n<h3 data-start=\"1066\" data-end=\"1116\">\u0130ftar \u201cy\u00fckleme\u201d de\u011fil, kademeli ge\u00e7i\u015f olmal\u0131<\/h3>\n<p data-start=\"1117\" data-end=\"1681\">En\u00e7, uzun a\u00e7l\u0131\u011f\u0131n ard\u0131ndan a\u011f\u0131r, ya\u011fl\u0131 ve y\u00fcksek \u015feker i\u00e7eri\u011fiyle yap\u0131lan iftarlar\u0131n <strong data-start=\"1202\" data-end=\"1238\">kan \u015fekerinde ani dalgalanmalara<\/strong> yol a\u00e7abildi\u011fini; bunun daha fazla yeme iste\u011fini tetikleyerek ya\u011f depolanmas\u0131n\u0131 kolayla\u015ft\u0131ran hormonal yan\u0131tlar\u0131 art\u0131rabilece\u011fini belirtti. Bu nedenle iftar\u0131n bir \u201cy\u00fckleme \u00f6\u011f\u00fcn\u00fc\u201d gibi de\u011fil, <strong data-start=\"1430\" data-end=\"1486\">metabolizmay\u0131 kademeli olarak devreye alan bir ge\u00e7i\u015f<\/strong> \u015feklinde planlanmas\u0131 gerekti\u011fini s\u00f6yledi. Su, hurma ya da \u00e7orba gibi hafif ba\u015flang\u0131\u00e7lar\u0131n sindirimi rahatlatt\u0131\u011f\u0131n\u0131 ve tokluk mekanizmalar\u0131n\u0131n daha sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fmas\u0131na katk\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 aktard\u0131.<\/p>\n<p data-start=\"1683\" data-end=\"2015\">Tokluk hissinin mide doldu\u011fu anda de\u011fil, beynin bunu alg\u0131lamas\u0131yla olu\u015ftu\u011funu ve bu s\u00fcrecin <strong data-start=\"1775\" data-end=\"1791\">15\u201320 dakika<\/strong> s\u00fcrd\u00fc\u011f\u00fcn\u00fc hat\u0131rlatan En\u00e7, h\u0131zl\u0131 t\u00fcketilen iftarlar\u0131n \u201cdoydum\u201d sinyali olu\u015fmadan fazla enerji al\u0131m\u0131na neden olabildi\u011fini; <strong data-start=\"1913\" data-end=\"1928\">yava\u015f yemek<\/strong> ve porsiyonlar\u0131 zamana yayman\u0131n kilo kontrol\u00fcnde temel bir strateji oldu\u011funu kaydetti.<\/p>\n<h3 data-start=\"2017\" data-end=\"2059\">Sahur, metabolik dengenin temel ta\u015f\u0131<\/h3>\n<p data-start=\"2060\" data-end=\"2444\">Ramazan\u2019da sahurun kilo kontrol\u00fc a\u00e7\u0131s\u0131ndan kritik rol oynad\u0131\u011f\u0131n\u0131 vurgulayan En\u00e7, sahurun atlanmas\u0131n\u0131n g\u00fcn i\u00e7inde de\u011filse bile ak\u015fam saatlerinde <strong data-start=\"2204\" data-end=\"2224\">daha yo\u011fun a\u00e7l\u0131k<\/strong> olarak geri d\u00f6nebilece\u011fine dikkat \u00e7ekti. <strong data-start=\"2266\" data-end=\"2294\">Protein ve liften zengin<\/strong> bir sahurun g\u00fcn boyu tokluk s\u00fcresini uzatt\u0131\u011f\u0131n\u0131, kan \u015fekeri dalgalanmalar\u0131n\u0131 s\u0131n\u0131rlad\u0131\u011f\u0131n\u0131 ve iftarda porsiyon kontrol\u00fcn\u00fc kolayla\u015ft\u0131rd\u0131\u011f\u0131n\u0131 belirtti.<\/p>\n<h3 data-start=\"2446\" data-end=\"2495\">As\u0131l risk: \u0130ftar sonras\u0131 gece at\u0131\u015ft\u0131rmalar\u0131<\/h3>\n<p data-start=\"2496\" data-end=\"2956\">Kilo art\u0131\u015f\u0131n\u0131n \u00e7o\u011fu zaman tek bir ana \u00f6\u011f\u00fcnden de\u011fil, iftar sonras\u0131 geceye yay\u0131lan <strong data-start=\"2578\" data-end=\"2608\">kontrols\u00fcz at\u0131\u015ft\u0131rmalardan<\/strong> kaynakland\u0131\u011f\u0131n\u0131 dile getiren En\u00e7; paketli at\u0131\u015ft\u0131rmal\u0131klar, \u015fekerli i\u00e7ecekler ve rafine karbonhidrat a\u011f\u0131rl\u0131\u011f\u0131n\u0131n artt\u0131\u011f\u0131 durumlarda v\u00fccudun denge kurmak yerine depolamaya daha yatk\u0131n hale geldi\u011fini ifade etti. Tatl\u0131 t\u00fcketiminin ise porsiyon kontrol\u00fcyle ve daha hafif alternatiflerle s\u0131n\u0131rland\u0131r\u0131lmas\u0131n\u0131n daha dengeli bir yakla\u015f\u0131m olaca\u011f\u0131n\u0131 s\u00f6yledi.<\/p>\n<h3 data-start=\"2958\" data-end=\"3000\">Uyku ve hareket de denklemin par\u00e7as\u0131<\/h3>\n<p data-start=\"3001\" data-end=\"3476\">Beslenme biliminin art\u0131k yaln\u0131zca \u201cne yedi\u011fimizle\u201d de\u011fil, \u201cne zaman yedi\u011fimizle\u201d ve \u201cnas\u0131l dinlendi\u011fimizle\u201d de ilgilendi\u011fini belirten En\u00e7, Ramazan\u2019da ge\u00e7 saatlere kayan \u00f6\u011f\u00fcnlerin ve azalan uyku s\u00fcresinin <strong data-start=\"3205\" data-end=\"3225\">i\u015ftah hormonlar\u0131<\/strong> ve <strong data-start=\"3229\" data-end=\"3247\">ins\u00fclin yan\u0131t\u0131<\/strong> \u00fczerinde de\u011fi\u015fikliklere yol a\u00e7abildi\u011fini aktard\u0131. Bu nedenle uyku d\u00fczeninin korunmas\u0131n\u0131n ve iftar sonras\u0131 yap\u0131lacak <strong data-start=\"3364\" data-end=\"3385\">k\u0131sa y\u00fcr\u00fcy\u00fc\u015flerle<\/strong> glukoz kullan\u0131m\u0131n\u0131n desteklenmesinin metabolik denge a\u00e7\u0131s\u0131ndan \u00f6nemli oldu\u011funu ifade etti.<\/p>\n<p data-start=\"3478\" data-end=\"3768\">En\u00e7\u2019e g\u00f6re Ramazan\u2019da kilo kontrol\u00fc yaln\u0131zca porsiyon k\u00fc\u00e7\u00fcltmekle de\u011fil; metabolizman\u0131n ritmini koruyacak k\u00fc\u00e7\u00fck ama etkili al\u0131\u015fkanl\u0131klarla m\u00fcmk\u00fcn. <strong data-start=\"3625\" data-end=\"3721\">Dengeli sahur, kontroll\u00fc iftar, yeterli su t\u00fcketimi, d\u00fczenli uyku ve hafif fiziksel aktivite<\/strong> bu s\u00fcrecin temel yap\u0131 ta\u015flar\u0131n\u0131 olu\u015fturuyor.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0130stanbul Rumeli \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Dr. \u00d6\u011fr. \u00dcyesi Hatice P\u0131nar Kural En\u00e7, Ramazan\u2019da kilo art\u0131\u015f\u0131n\u0131n \u00e7o\u011fu zaman irade eksikli\u011finden de\u011fil, metabolik ritmin bozulmas\u0131ndan kaynakland\u0131\u011f\u0131n\u0131 belirterek; sahur ve iftar\u0131n do\u011fru planlanmas\u0131yla s\u00fcrecin kilo kontrol\u00fc a\u00e7\u0131s\u0131ndan avantaja \u00e7evrilebilece\u011fini s\u00f6yledi.<\/p>\n","protected":false},"author":6,"featured_media":8406,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[2696,1801,157,2022],"class_list":["post-8405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-diyetetik","tag-iftar","tag-ramazan","tag-sagliklibeslenme"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ramazan\u2019da Kilo Almadan 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