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İftar Yemekleri
Oruç tutmanın sağlığa çeşitli faydaları bulunuyor. Ancak oruç tutarken yeterli ve dengeli beslenmek önemli. Uzun süreç açlık döneminden sonra iftar yemeklerinin de iyi tercih edilmiş olması gerekiyor. Uzmanların iftar için bazı önerileri şöyle:
İftarda tek bir seferde büyük porsiyonlar tüketmek vücut için yorucudur. Bunun yerine aralıklarla ve daha küçük porsiyonlar ile beslenmek daha sağlıklı.
Yemekleri daha yavaş ve iyice çiğneyerek tüketmek önemli.
İftar yemeklerine daha hafif yiyeceklerle başlanmalı. Ana yemeklere biraz bekledikten sonra geçilmeli.
Sağlık Bakanlığı iftarda pirinç pilavı yerine bulgur pilavı, kızarmış patates yerine kepekli makarna, beyaz ekmek yerine kepekli ekmek öneriyor.
Tatlı tercihine bakıldığında ise aşırı şerbetli ve yağlı tatlılar yerine, sütlaç, güllaç, muhallebi gibi sütlü tatlılar tercih edilmeli.
İftarda suyu da ihmal etmeyin. Sağlık Bakanlığı, kafein içeren içecekler yerine de süt, sade soda, ayran, ıhlamur gibi bitki çaylarını, taze sıkılmış portakal sularını öneriyor.
İftar yemekleri için buğulama, fırın, haşlama gibi sağlıklı yöntemleri de tercih etmek gerekiyor. Sağlık Bakanlığı kavrulmuş, kızartılmış ve tütsülenmiş yemeklerden uzak durmayı öneriyor.
Oruç boyunca beslenme rutininiz değişeceği için sindirim sisteminizde etkilenecektir. Yemeklerde lif oranı yüksek yiyecekler örneğin tam buğday ekmeği, salata, mercimek, kuru baklagiller faydalı olur.
Yine benzer nedenle hurma, ceviz, badem, hoşaf gibi meyveler iftar için uygundur.
İftardan 1-2 saat sonra yürüyüş yapmak da sindiriminiz için faydalı olacaktır.

1977 yılında Van’ın çaldıran Muradiye ilçesinde doğan Abdullah Hakim Yavrutürk 1992 yılında aşçılık mesleğine başladı. 1995 yılında babasının vefat etmesi nedeniyle ailesinin sorumluluklarını üstlendi Askerlikle Birlikte Yemek Yapmaya Ara Vermek İstiyordum ki…”Vatani görevi yapmak üzere Hatay İskenderun’a giden Yavrutürk, yemek yapmaya ara vereceğini düşünüyordu ki Şırnak’a giderken onu yoldan çevirdiler. Hikayenin gerisini Yavrutürk’ün kendinden dinleyelim; “1992 yılında bu mesleğe başladım, ilk başladığım sene mutfakta aşçı yardımcısı olarak görev aldım. Askerliğe kadar aşçı olarak hayatıma devam ettim, askerliğimi de aşçı olarak yaptım. Askere gitmemin sebebi yemek yapmaya biraz ara vermek istiyordum. Askerlikte yaklaşık 3 ay bu işe ara vermiş oldum. Usta birliğini Şırnak’ta yapacağım beli oldu. Fakat aşçı olduğumu öğrenen yetkililer beni Hatay İskenderun’dan göndermeyip yemek yapmaya burada devam etmemi istediler. Beni Mutfak sorumlusu yaptılar. Son günüme kadar mutfak sorumlusu olarak askerliğimi yaptım.”“8 Yıldır TGRT EU’da 5 Gün Boyunca Canlı Program Yapıyorum”“Sivil hayatta da aşçılığa devam etmeye karar verdim. Daha sonra büyük firmalarda çeşitli pozisyonlarda mesleğime devam ettim. 2003 yılında kendi işlettiğim iki lokantam vardı. Daha sonra televizyon ekranlarına geçiş yaptım. TV 5 ile yayın hayatına başladım ve burada 400 program yaptım. Bundan yaklaşık 3 sene önce de TV 5’te 1700 program yaptıktan sonra oradan da ayrıldım. Sonrasında ise TGRT EU ile yayın hayatına devam etmeye karar verdim. Yaklaşık 8 yıldır da TGRT EU kanalında hafta içi 5 gün boyunca yemek programı yapıyorum.”“Çalışan İnsanlara Yönelik Pratik Lezzetler Hazırlamaya Dikkat Ediyorum”“Yayıncılık yaptığım süre boyunca amacım; izleyicilerimle sürekli iletişim halinde olmaktı. Onlara hep şunu sordum; ‘Yemek programlarında izleyici olarak ne gibi detaylar arıyorsunuz? Programlar sizlere Yayıncılık yaptığım süre boyunca amacım; izleyicilerimle sürekli iletişim halinde olmaktı. Onlara hep şunu sordum; ‘Yemek programlarında izleyici olarak ne gibi detaylar arıyorsunuz? Programlar sizlere yardımcı oluyor mu?’, onlar da bana şunu dediler; ‘Abdullah usta biz programları izliyoruz, tariflerde eğer 15 malzeme varsa biz onların ancak 10 tanesini temin edebiliyoruz ya da hazırda bulundurabiliyoruz.’ Buna istinaden ben kendi programlarımda şöyle bir şey yapmaya karar verdim: Mutfağımızdaki ve kilerimizde sürekli hazır bulunan malzemelerden farklı yemekler yapmaya başladım. Baylar, bayanlar ve özellikle çalışan kesimi, eve yorgun gelen insanları düşünerek yemeklerimi yapıyorum. Yarım saat ya da bir saat içinde hazırlayabilecekleri reçeteler üzerinde yoğunlaşıyorum. İzleyicileri ailem olarak gördüğüm için rahat davranıyorum ve izleyicilerden de samimi tepkiler aldıkça doğru yolda olduğuma dair inancım artıyor. Dolayısıyla da daha fazla mutlu oluyorum

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