Bayramı kilo almadan nasıl atlatırız? İşte örnek menü! - Bursa Hakimiyet Gazetesi - Limmonata.com

Bayramın güzel yanlarından olan aile ziyaretleri beraberinde çok çeşitli bayram sofralarını da getirmektedir. Aynı zamanda bayram ziyaretleri sırasında bolca çikolata, tatlı ve hamur işi tüketimi gerçekleşmektedir. 
Bayram boyunca ana öğünlerde yeterli ve dengeli beslenmek önemlidir bu sayede tatlı ve hamur işi tüketiminde sınırlandırılma sağlanabilir. Bayram sabahına yeterli ve dengeli bir kahvaltı ile başlanmalıdır. Gün içinde ramazan ayı boyunca kısıtlanan su tüketimini dengelemek için günde en az 2-2.5 litre su içilmelidir. Sıvı tüketimine destek olarak ayran, komposto, maden suyu gibi içeceklerden de tercih edebiliriz. Günlük lif alımını arttırmak için ana öğünlerde sebze, ara öğünlerde ise meyve tüketimi ramazan ayında sıklıkla karşılaşılan kabızlık probleminin de önüne geçecektir. Ana öğünleri hafif ve doyucu geçirmek adına fırınlanmış et veya tavuk yemekleri, haşlanmış sebze, ızgara etli veya kurubaklagilli salataları tercih edebiliriz. Tatlı konusunda ise eğer seçme ihtimaliniz varsa şerbetli ağır tatlılar yerine hafif ve sütlü tatlılardan tercih edilmelidir. Eğer şerbetli tatlı tercih edilecekse de yakınınızla paylaşmak porsiyon kontrolü sağlamada güzel bir yöntem olabilir.  
Beslenmeyi yeterli ve dengeli bir şekilde ayarlamanın yanı sıra ağırlık artışının önüne geçebilmek için fiziksel aktiviteyi arttırılmalıyız. Günlük en az 30 dakika yürüyüşler aksatılmamalı, yakın mesafelere yürüyerek gidilmeli, asansör yerine merdivenler tercih edilmelidir.  
Ramazan bayramı için örnek bir menü planı; 
Uyanınca 1 bardak su içelim 
Kahvaltı 
*Omlet veya menemen 
*Beyaz peynir 
*Domates – Salatalık – Yeşillik 
*Zeytin 
*Tam buğday ekmeği 
Ara Öğün 
*Meyve 
*Sade kefir 
Akşam 
*Fırınlanmış et yemeği 
*Sebzeli bulgur pilavı 
*Salata 
*Ayran 
Ara Öğün 
*Sütlü tatlı veya sade dondurma 
Hatırlatmakta fayda var ki bu menü örnek olarak hazırlanmıştır, diyet listesi kişiye özel olarak planlanmalıdır. 

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Bayramı kilo almadan nasıl atlatırız? İşte örnek menü! – Bursa Hakimiyet Gazetesi

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