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{"id":2456,"date":"2023-12-11T18:04:51","date_gmt":"2023-12-11T15:04:51","guid":{"rendered":"https:\/\/hilalkonak.com.tr\/?p=2456"},"modified":"2023-12-11T18:04:53","modified_gmt":"2023-12-11T15:04:53","slug":"saglikli-yilbasi-sofralari","status":"publish","type":"post","link":"https:\/\/hilalkonak.com.tr\/saglikli-yilbasi-sofralari.html","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Y\u0131lba\u015f\u0131 Sofralar\u0131 Nas\u0131l Haz\u0131rlanmal\u0131?"},"content":{"rendered":"\n

Sa\u011fl\u0131kl\u0131 beslenme hayat\u0131n her an\u0131nda oldu\u011fu \u00fczere y\u0131lba\u015f\u0131 gecesinde de \u00f6nemlidir. G\u00fcn\u00fcm\u00fczde bir\u00e7ok insan\u0131n g\u00fcndeminde y\u0131lba\u015f\u0131 gecesi ve y\u0131lba\u015f\u0131 yemekleri yer al\u0131rken, bu gecede haz\u0131rlanabilecek sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofralar\u0131<\/strong><\/a> da ayr\u0131 bir \u00f6nem te\u015fkil etmektedir.<\/p>\n\n\n\n

Birbirinden leziz yemekler, hindiler, pilavlar, y\u00fcksek kalorili i\u00e7ecekler hemen hemen her y\u0131lba\u015f\u0131 sofras\u0131n\u0131n olmazsa olmazlar\u0131 aras\u0131nda yer almaktad\u0131r. Fakat bu t\u00fcr besinler sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan olduk\u00e7a riskli olmakla beraber sa\u011fl\u0131kl\u0131 beslenme i\u00e7in de uygun olmayan besinler olarak de\u011ferlendirilmektedir. Yeni y\u0131la donat\u0131lm\u0131\u015f bir sofra ile girebilmek elbette ki m\u00fcmk\u00fcn olabilmektedir. Ancak bu durum \u00e7e\u015fitli sa\u011fl\u0131k sorunlar\u0131 ile beraber gece uyku sorunlar\u0131na, indirim sistemi problemlerine ve g\u0131da zehirlenmelerine neden olabilmektedir. Dolay\u0131s\u0131yla sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofras\u0131 haz\u0131rlanmas\u0131 ve besinlerin a\u015f\u0131r\u0131ya ka\u00e7\u0131lmadan t\u00fcketilmesi de \u00f6nemlidir.<\/p>\n\n\n\n

Y\u0131lba\u015f\u0131 Yeme\u011finde Nelere Dikkat Edilmelidir?<\/strong><\/h2>\n\n\n
\n
\"Y\u0131lba\u015f\u0131
Y\u0131lba\u015f\u0131 Yeme\u011finde Nelere Dikkat Edilmelidir?<\/figcaption><\/figure><\/div>\n\n\n

Sa\u011fl\u0131k i\u00e7in y\u0131lba\u015f\u0131 gecesinde t\u00fcketilen besinler ve beslenme d\u00fczeninin d\u00fczg\u00fcn olmas\u0131 olduk\u00e7a \u00f6nemlidir. G\u00fcn\u00fcm\u00fczde bir\u00e7ok diyetisyen<\/strong><\/a> y\u0131lba\u015f\u0131na say\u0131l\u0131 g\u00fcnler kala vatanda\u015flar\u0131 beslenme konusunda uyarmaktad\u0131r.<\/p>\n\n\n\n

Bu geceye \u00f6zel olarak haz\u0131rlanan sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofralar\u0131 olduk\u00e7a \u00f6nemli bir yere sahiptir. Bu geceye \u00f6zel olarak haz\u0131rlanan men\u00fclerde a\u011f\u0131r kalori i\u00e7eren besinler yerine daha hafif, zeytinya\u011fl\u0131 yemeklere \u00f6ncelik tan\u0131nmal\u0131d\u0131r. Bunun yan\u0131 s\u0131ra bu gecede dikkat edilmesi gereken konular \u015funlard\u0131r:<\/p>\n\n\n\n

Sofraya A\u00e7 Oturmay\u0131n<\/strong><\/h3>\n\n\n\n

Y\u0131lba\u015f\u0131 gecesi sofraya oturmadan \u00f6nce t\u00fcm g\u00fcn normal rutinde sa\u011fl\u0131kl\u0131 beslenmeye dikkat etmek \u00f6nemlidir. Ak\u015fam daha fazla yemek yiyebilmek ad\u0131na b\u00fct\u00fcn g\u00fcn \u00f6\u011f\u00fcn atland\u0131\u011f\u0131nda kan \u015fekerinin d\u00fc\u015fmesi ka\u00e7\u0131n\u0131lmaz olacakt\u0131r. \u00dcstelik bu durumda ak\u015fam yeme\u011finde kontrol\u00fc kaybetmek de m\u00fcmk\u00fcn olacakt\u0131r. Bu gibi durumlar\u0131n \u00f6n\u00fcne ge\u00e7ebilmek ad\u0131na \u00f6\u011fle yeme\u011finde sebzenin yan\u0131nda bir k\u00e2se yo\u011furt t\u00fcketmek, \u00f6\u011fle ve ak\u015fam \u00f6\u011f\u00fcn\u00fc aras\u0131ndaysa 1 porsiyon meyve ile 2 tam ceviz t\u00fcketmek faydal\u0131 olacakt\u0131r.<\/p>\n\n\n\n

Ya\u011fl\u0131 ve Bol Soslu Yemeklerden Uzak Durun<\/strong><\/h3>\n\n\n\n

Sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofralar\u0131 i\u00e7in birinci kural ya\u011fl\u0131 ve bol soslu yemekleri men\u00fcye dahil etmemektir. Ya\u011fl\u0131 ve soslu yemeklerin sindirimi her zaman i\u00e7in zor oldu\u011fundan, t\u00fcm gece boyunca mideyi rahats\u0131z edecektir. Dolay\u0131s\u0131yla bir\u00e7ok uzman, bu t\u00fcr yemeklerin yerine f\u0131r\u0131nda, \u0131zgarada ya da ha\u015flama olarak pi\u015firilen yemeklerin t\u00fcketilmesini \u00f6nerir.<\/p>\n\n\n\n

Masada Uzun S\u00fcre Kalmay\u0131n<\/strong><\/h3>\n\n\n\n

Yemek masas\u0131nda ne kadar fazla kal\u0131n\u0131rsa, o kadar \u00e7ok yeme e\u011filimi ortaya \u00e7\u0131kacakt\u0131r. Bu nedenle y\u0131lba\u015f\u0131 gecesi ak\u015fam yeme\u011finden sonra sohbete masadan kalk\u0131p farkl\u0131 bir alanda devam edilmesi \u00f6nerilir.<\/p>\n\n\n\n

Karbonhidrat \u0130\u00e7erikleri Yiyecekleri Minimum D\u00fczeyde T\u00fcketin<\/strong><\/h3>\n\n\n\n

Sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofralar\u0131 i\u00e7in dikkat edilmesi gereken bir di\u011fer konuysa karbonhidrat i\u00e7eren besinlere bu sofralarda yer verilmemesidir. Uzmanlara g\u00f6re men\u00fc i\u00e7in pilav, b\u00f6rek, k\u0131s\u0131r gibi yiyeceklerden biri konusunda se\u00e7im yap\u0131lmas\u0131 gerekir. Men\u00fcde her birine yer verildi\u011findeyse t\u00fcketiminin 2 yemek ka\u015f\u0131\u011f\u0131n\u0131 ge\u00e7memesi \u00f6nerilir. Ayr\u0131ca yiyecekler taba\u011fa al\u0131nd\u0131\u011f\u0131nda daha kontroll\u00fc bir t\u00fcketim sa\u011flanabilir. Sohbet esnas\u0131nda t\u00fcketilen yiyeceklerin kontrol\u00fcyse her zaman i\u00e7in zordur.<\/p>\n\n\n\n

Ana Yemek Sonras\u0131 At\u0131\u015ft\u0131rmal\u0131klar i\u00e7in Ara Verin<\/strong><\/h3>\n\n\n\n

G\u00fcn\u00fcm\u00fczde bir\u00e7ok beslenme uzman\u0131, sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofralar\u0131nda ana yemek sonras\u0131 kuruyemi\u015f ve at\u0131\u015ft\u0131rmal\u0131k i\u00e7in ara verilmesini \u00f6nermektedir. Bu sayede kan \u015fekeri daha normal bir seviyede seyredece\u011finden mide sorunlar\u0131 ve \u015fi\u015fkinlik de minimum seviyede olacakt\u0131r. Ayr\u0131ca, yemekte oldu\u011fu gibi kuruyemi\u015fte de taba\u011fa alarak t\u00fcketilmesinin kontroll\u00fc bir t\u00fcketim sa\u011flayacakt\u0131r.<\/p>\n\n\n\n

Kalorisiz \u0130\u00e7ecekler Tercih Edin<\/strong><\/h3>\n\n\n\n

Sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofralar\u0131 i\u00e7in tercih edilmesi gereken i\u00e7ecekler elbette kalorisiz ve alkols\u00fcz i\u00e7eceklerdir. Asitli ve bol \u015fekerli i\u00e7eceklerden uzak durulmas\u0131 gereken bu gecede, naneli-limonlu soda, evde haz\u0131rlanm\u0131\u015f \u015fekersiz meyve suyu gibi i\u00e7ecekler t\u00fcketilmesi \u00f6nerilir. Alkol t\u00fcketilmesi durumundaysa a\u00e7 olunmamas\u0131 \u00f6nemlidir. A\u00e7 karn\u0131na alkol t\u00fcketilmesi halinde mide sorunlar\u0131 ortaya \u00e7\u0131karken, ayr\u0131ca alkol emiliminin h\u0131z\u0131 da artabilir. Alkol t\u00fcketiminden \u00f6nce t\u00fcketilecek miktar\u0131n belirlenmesi ve d\u00fc\u015f\u00fck kalorili alkol tercih edilmesi \u00f6nemlidir. Ayr\u0131ca alkol\u00fcn su kayb\u0131na neden oldu\u011fu g\u00f6z \u00f6n\u00fcnde bulundurularak alkol kadar su t\u00fcketimine de dikkat etmek gerekir.<\/p>\n\n\n\n

Sa\u011fl\u0131kl\u0131 Y\u0131lba\u015f\u0131 Sofralar\u0131 Nas\u0131l Olmal\u0131d\u0131r?<\/strong><\/h2>\n\n\n
\n
\"Sa\u011fl\u0131kl\u0131
Sa\u011fl\u0131kl\u0131 Y\u0131lba\u015f\u0131 Sofralar\u0131 Nas\u0131l Olmal\u0131d\u0131r?<\/figcaption><\/figure><\/div>\n\n\n

Sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofras\u0131 i\u00e7in tercih edilen besinlerin \u00f6nemi b\u00fcy\u00fckt\u00fcr. Sa\u011fl\u0131kl\u0131 beslenme i\u00e7in g\u00fczel bir ana yeme\u011fin bulunmas\u0131 gereken y\u0131lba\u015f\u0131 sofras\u0131nda ayr\u0131ca garnit\u00fcrlere dikkat edilmelidir. Karbonhidrat ve kalori de\u011feri d\u00fc\u015f\u00fck olan mezelerin tercih edilmesinde fayda g\u00f6r\u00fclmektedir.<\/p>\n\n\n\n

\u00d6te yandan sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofralar\u0131 i\u00e7in olmazsa olmazlardan biri de hindi olarak bilinmektedir. Bu gecede hindiyi derisiz olarak t\u00fcketmek, daha az kalori al\u0131m\u0131 sa\u011flayabilmektedir. Ayn\u0131 zamanda tatl\u0131 yerine meyve tercih edilmesi, pilav ve makarna gibi k\u00f6t\u00fc karbonhidrat i\u00e7eren besinleri kontroll\u00fc olarak t\u00fcketmesi ya da uzak durmas\u0131 ve tatl\u0131s\u0131z olmaz diyenlerin s\u00fct tatl\u0131, armut tatl\u0131s\u0131 gibi tatl\u0131lar\u0131 tercih etmesi de \u00f6nemlidir. Bu \u015fekilde sa\u011fl\u0131kl\u0131 bir y\u0131lba\u015f\u0131 sofras\u0131 haz\u0131rlayabilmek m\u00fcmk\u00fcnd\u00fcr.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sa\u011fl\u0131kl\u0131 beslenme hayat\u0131n her an\u0131nda oldu\u011fu \u00fczere y\u0131lba\u015f\u0131 gecesinde de \u00f6nemlidir. G\u00fcn\u00fcm\u00fczde bir\u00e7ok insan\u0131n g\u00fcndeminde y\u0131lba\u015f\u0131 gecesi ve y\u0131lba\u015f\u0131 yemekleri yer al\u0131rken, bu gecede haz\u0131rlanabilecek sa\u011fl\u0131kl\u0131 y\u0131lba\u015f\u0131 sofralar\u0131 da ayr\u0131 bir \u00f6nem te\u015fkil etmektedir. Birbirinden leziz yemekler, hindiler, pilavlar, y\u00fcksek kalorili i\u00e7ecekler hemen hemen her y\u0131lba\u015f\u0131 sofras\u0131n\u0131n olmazsa olmazlar\u0131 aras\u0131nda yer almaktad\u0131r. Fakat bu t\u00fcr […]<\/p>\n","protected":false},"author":2,"featured_media":2457,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/posts\/2456"}],"collection":[{"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/comments?post=2456"}],"version-history":[{"count":3,"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/posts\/2456\/revisions"}],"predecessor-version":[{"id":5064,"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/posts\/2456\/revisions\/5064"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/media\/2457"}],"wp:attachment":[{"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/media?parent=2456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/categories?post=2456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hilalkonak.com.tr\/wp-json\/wp\/v2\/tags?post=2456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}