{"id":792851,"date":"2025-03-10T14:33:04","date_gmt":"2025-03-10T10:33:04","guid":{"rendered":"https:\/\/arantv.az\/?p=792851"},"modified":"2025-03-10T14:33:04","modified_gmt":"2025-03-10T10:33:04","slug":"ramazanda-saglam-v%c9%99-enerjili-qalmagin-sirri","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=792851","title":{"rendered":"Ramazanda sa\u011flam v\u0259 enerjili qalma\u011f\u0131n sirri"},"content":{"rendered":"

Ramazan ay\u0131nda oruc tutark\u0259n b\u0259d\u0259nin enerji s\u0259viyy\u0259sinin a\u015fa\u011f\u0131 d\u00fc\u015fm\u0259si s\u0259b\u0259bind\u0259n qidalanma v\u0259 idman rejimi x\u00fcsusi diqq\u0259t t\u0259l\u0259b edir.\u00a0<\/strong><\/em><\/u><\/p>\n

“BBC news T\u00fcrkiy\u0259” yaz\u0131r ki, m\u0259\u015fq\u00e7i Belal Hafeez v\u0259 dietoloq Nazim Qure\u015finin bu m\u00f6vzuda \u201cSa\u011flam Ramazan B\u0259l\u0259d\u00e7isi\u201d adl\u0131 kitab\u0131 var. Hafeez\u0259 g\u00f6r\u0259, Ramazan dua, m\u0259n\u0259viyyat v\u0259 \u015f\u0259xsi inki\u015faf ay\u0131d\u0131r. Qidalanma v\u0259 idman bu prosesd\u0259 vacib rol oynay\u0131r, \u00e7\u00fcnki g\u00fcc balans\u0131na v\u0259 \u00fcmumi \u0259hval-ruhiyy\u0259y\u0259 t\u0259sir edir.<\/strong><\/p>\n

\"\"<\/p>\n

Oruc zaman\u0131 sa\u011flam qalmaq \u00fc\u00e7\u00fcn vacib m\u0259qamlar:<\/strong><\/em><\/p>\n

1. Ba\u015f a\u011fr\u0131lar\u0131n\u0131n \u0259sas s\u0259b\u0259bl\u0259rind\u0259n biri susuzluqdur<\/strong><\/p>\n

Qure\u015fi bildirir ki, Ramazan\u0131n ilk g\u00fcnl\u0259rind\u0259 ba\u015f a\u011fr\u0131lar\u0131n\u0131n \u0259sas s\u0259b\u0259bl\u0259rind\u0259n biri susuzluqdur. O, iftar v\u0259 sahur aras\u0131nda kifay\u0259t q\u0259d\u0259r su i\u00e7m\u0259yi t\u00f6vsiy\u0259 edir. \u018fn yax\u015f\u0131 \u00fcsul, sahura q\u0259d\u0259r \u0259n az\u0131 bir litr su i\u00e7m\u0259kdir. Kofein q\u0259bulunu azaltmaq da ba\u015f a\u011fr\u0131lar\u0131n\u0131 azalda bil\u0259r.<\/p>\n

2. Sahurda n\u0259 yem\u0259li?<\/strong><\/p>\n

Hafeezin s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, oruc zaman\u0131 iftar v\u0259 sahurda b\u0259d\u0259ni g\u00fccl\u00fc saxlayacaq qidalara \u00fcst\u00fcnl\u00fck verm\u0259k laz\u0131md\u0131r. Qure\u015fi sahurun \u0259h\u0259miyy\u0259tini vur\u011fulayaraq, protein, sa\u011flam ya\u011flar v\u0259 kompleks karbohidratlarla z\u0259ngin qidalar q\u0259bul etm\u0259yi m\u0259sl\u0259h\u0259t g\u00f6r\u00fcr. Gec\u0259d\u0259n islad\u0131lm\u0131\u015f yulaf \u0259la se\u00e7imdir, \u00e7\u00fcnki t\u0259rkibind\u0259 s\u00fcz\u00fclm\u00fc\u015f qat\u0131q, \u00e7ia toxumu, meyv\u0259 v\u0259 s\u00fcd kimi qida elementl\u0259ri var.<\/p>\n

3. A\u015f\u0131r\u0131 yem\u0259kd\u0259n \u00e7\u0259kinm\u0259k laz\u0131md\u0131r<\/strong><\/p>\n

Hafeez, iftar zaman\u0131 h\u0259ddind\u0259n art\u0131q yem\u0259yin d\u00fczg\u00fcn olmad\u0131\u011f\u0131n\u0131 bildirir. X\u00fcsusil\u0259 q\u0131zard\u0131lm\u0131\u015f v\u0259 y\u00fcks\u0259k kalorili yem\u0259kl\u0259rd\u0259n uzaq durmaq vacibdir. Qure\u015fi is\u0259 bildirir ki, a\u011f\u0131r qidalar ert\u0259si g\u00fcn oruc tutma\u011f\u0131 \u00e7\u0259tinl\u0259\u015fdirir. Su, xurma v\u0259 meyv\u0259 il\u0259 orucu a\u00e7maq, ibad\u0259td\u0259n sonra \u0259sas yem\u0259y\u0259 ke\u00e7m\u0259k t\u00f6vsiy\u0259 olunur.<\/p>\n

4. Yava\u015f v\u0259 balansl\u0131 yem\u0259k t\u00f6vsiy\u0259 edilir<\/strong><\/p>\n

\u0130ftar zaman\u0131 h\u0259r \u015feyi yem\u0259k m\u0259cburiyy\u0259ti hiss etm\u0259k \u0259v\u0259zin\u0259, qida q\u0259bulunu n\u0259zar\u0259td\u0259 saxlamaq vacibdir. Hafeez, yava\u015f yem\u0259yi v\u0259 s\u00fcfr\u0259d\u0259 daha \u00e7ox s\u00f6hb\u0259t etm\u0259yi m\u0259sl\u0259h\u0259t g\u00f6r\u00fcr. Qure\u015fi is\u0259 iftar s\u00fcfr\u0259sin\u0259 salat kimi sa\u011flam qida \u0259lav\u0259 etm\u0259yi t\u0259klif edir.<\/p>\n

5. \u0130dman\u0131 d\u00fczg\u00fcn vaxtda etm\u0259k faydal\u0131d\u0131r<\/strong><\/p>\n

Hafeez deyir ki, bir \u00e7ox insan iftardan bir-iki saat \u0259vv\u0259l idman edir ki, m\u0259\u015fqd\u0259n sonra qida q\u0259bul ed\u0259 bilsin. Ancaq bu, f\u0259rdi rejimd\u0259n as\u0131l\u0131d\u0131r. B\u0259zil\u0259ri g\u00fcnorta saatlar\u0131nda m\u0259\u015fq ed\u0259r\u0259k g\u00fcn \u0259rzind\u0259 enerjili qala bilir. \u0130ftardan sonra idman etm\u0259k d\u0259 m\u00fcmk\u00fcnd\u00fcr, lakin bu zaman namaz\u00a0il\u0259 balans qurmaq laz\u0131md\u0131r.<\/p>\n

6. G\u00fcc v\u0259 stabilliy\u0259 fokuslanmaq m\u0259qs\u0259d\u0259uy\u011fundur<\/strong><\/p>\n

Ramazanda y\u00fcks\u0259k intensivli\u00a0m\u0259\u015fql\u0259rd\u0259n uzaq durmaq, \u0259v\u0259zin\u0259 h\u0259r\u0259k\u0259tlilik, g\u00fcc v\u0259 b\u0259d\u0259nin stabilliyini art\u0131rma\u011fa y\u00f6n\u0259lm\u0259k t\u00f6vsiy\u0259 olunur. Hafeez qeyd edir ki, bu d\u00f6vrd\u0259 d\u00fczg\u00fcn idman rejimi il\u0259 b\u0259d\u0259n\u0259 m\u00f6hk\u0259m baza qurmaq m\u00fcmk\u00fcnd\u00fcr. M\u00fct\u0259madi fiziki aktivliyi olmayanlar \u00fc\u00e7\u00fcn Ramazan yeni idman rejimin\u0259 ba\u015flamaq \u00fc\u00e7\u00fcn ideal vaxt deyil, lakin y\u00fcr\u00fc\u015fl\u0259r etm\u0259k yax\u015f\u0131 se\u00e7imdir.<\/p>\n

Fidan F\u0259rmanl\u0131,<\/strong><\/em>
\nBSU-nun t\u0259l\u0259b\u0259si<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Ramazan ay\u0131nda oruc tutark\u0259n b\u0259d\u0259nin enerji s\u0259viyy\u0259sinin a\u015fa\u011f\u0131 d\u00fc\u015fm\u0259si s\u0259b\u0259bind\u0259n qidalanma v\u0259 idman rejimi x\u00fcsusi diqq\u0259t t\u0259l\u0259b edir.\u00a0 “BBC news T\u00fcrkiy\u0259” yaz\u0131r ki, m\u0259\u015fq\u00e7i Belal Hafeez v\u0259 dietoloq Nazim Qure\u015finin bu m\u00f6vzuda \u201cSa\u011flam Ramazan B\u0259l\u0259d\u00e7isi\u201d adl\u0131 kitab\u0131 var. Hafeez\u0259 g\u00f6r\u0259, Ramazan dua, m\u0259n\u0259viyyat v\u0259 \u015f\u0259xsi inki\u015faf ay\u0131d\u0131r. Qidalanma v\u0259 idman bu prosesd\u0259 vacib rol oynay\u0131r, \u00e7\u00fcnki g\u00fcc balans\u0131na v\u0259 \u00fcmumi \u0259hval-ruhiyy\u0259y\u0259 t\u0259sir edir. Oruc zaman\u0131 sa\u011flam qalmaq \u00fc\u00e7\u00fcn vacib m\u0259qamlar: 1. Ba\u015f a\u011fr\u0131lar\u0131n\u0131n \u0259sas s\u0259b\u0259bl\u0259rind\u0259n biri susuzluqdur Qure\u015fi bildirir ki, Ramazan\u0131n ilk g\u00fcnl\u0259rind\u0259 ba\u015f a\u011fr\u0131lar\u0131n\u0131n \u0259sas s\u0259b\u0259bl\u0259rind\u0259n biri susuzluqdur. O,…<\/p>\n","protected":false},"author":2,"featured_media":792852,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[25],"tags":[],"aioseo_notices":[],"gutentor_comment":0,"rttpg_featured_image_url":{"full":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559.jpg",975,540,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559.jpg",975,540,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559.jpg",975,540,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559-660x365.jpg",660,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559-840x465.jpg",640,354,true],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559.jpg",975,540,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559.jpg",975,540,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/2d405b36174158990980022292111065559.jpg",975,540,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"Ramazan<\/a>","rttpg_excerpt":"Ramazan ay\u0131nda oruc tutark\u0259n b\u0259d\u0259nin enerji s\u0259viyy\u0259sinin a\u015fa\u011f\u0131 d\u00fc\u015fm\u0259si s\u0259b\u0259bind\u0259n qidalanma v\u0259 idman rejimi x\u00fcsusi diqq\u0259t t\u0259l\u0259b edir.\u00a0 “BBC news T\u00fcrkiy\u0259” yaz\u0131r ki, m\u0259\u015fq\u00e7i Belal Hafeez v\u0259 dietoloq Nazim Qure\u015finin bu m\u00f6vzuda \u201cSa\u011flam Ramazan B\u0259l\u0259d\u00e7isi\u201d adl\u0131 kitab\u0131 var. Hafeez\u0259 g\u00f6r\u0259, Ramazan dua, m\u0259n\u0259viyyat v\u0259 \u015f\u0259xsi inki\u015faf ay\u0131d\u0131r. Qidalanma v\u0259 idman bu prosesd\u0259 vacib rol oynay\u0131r,…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/792851"}],"collection":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=792851"}],"version-history":[{"count":1,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/792851\/revisions"}],"predecessor-version":[{"id":792853,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/792851\/revisions\/792853"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/792852"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=792851"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=792851"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=792851"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}