Hamilelik, bedenin bir\u00e7ok de\u011fi\u015fime u\u011frad\u0131\u011f\u0131 ve anne aday\u0131n\u0131n hem kendisi hem de bebe\u011fi i\u00e7in ekstra besin muhta\u00e7l\u0131\u011f\u0131 duydu\u011fu \u00f6zel bir s\u00fcre\u00e7tir. Bu periyotta sa\u011fl\u0131kl\u0131 ve istikrarl\u0131 beslenmek, bebe\u011fin beyin geli\u015fiminden ba\u011f\u0131\u015f\u0131kl\u0131k sistemine kadar pek \u00e7ok k\u0131ymetli fakt\u00f6r\u00fc tesirler.<\/p>\n

Ayn\u0131 vakitte, annenin kendini daha enerjik ve zinde hissetmesini sa\u011flar. Yetersiz ya da istikrars\u0131z beslenme, d\u00fc\u015f\u00fck do\u011fum tart\u0131s\u0131, geli\u015fim gerili\u011fi ve hamilelikte komplikasyon risklerini art\u0131rabilir.<\/p>\n

<\/strong><\/p>\n<\/p>\n

Hamilelikte Beslenmenin \u00d6nemi<\/strong><\/p>\n

Hamilelik s\u00fcrecinde beslenme, yaln\u0131zca annenin de\u011fil, bebe\u011fin de s\u0131hhatini direkt etkileyen bir fakt\u00f6rd\u00fcr. Anne karn\u0131ndaki bebek, t\u00fcm besinleri anneden ald\u0131\u011f\u0131 i\u00e7in annenin t\u00fcketti\u011fi her besin bebe\u011fin geli\u015fimi a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck de\u011fer ta\u015f\u0131r.<\/p>\n

\n
• Bebe\u011fin beyin geli\u015fimi i\u00e7in omega-3 ve folik asit hayli k\u0131ymetlidir.<\/li>\n
• Kemik geli\u015fimi i\u00e7in kalsiyum ve D vitamini al\u0131m\u0131 art\u0131r\u0131lmal\u0131d\u0131r.<\/li>\n
• Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in C vitamini ve \u00e7inko t\u00fcketilmelidir.<\/li>\n
• Annenin sa\u011fl\u0131kl\u0131 bir kilo al\u0131m\u0131 i\u00e7in istikrarl\u0131 protein, sa\u011fl\u0131kl\u0131 ya\u011flar ve kompleks karbonhidratlar t\u00fcketilmelidir.<\/li>\n<\/ul>\n

  Hamileler \u0130\u00e7in Beslenme \u00d6nerileri<\/strong><\/p>\n

  1. Folik Asit T\u00fcketimine Ehemmiyet Verin<\/strong><\/p>\n

  \n
  • Bebe\u011fin beyin ve omurilik geli\u015fimi i\u00e7in folik asit en kritik besin \u00f6gelerinden biridir.<\/li>\n
  • Hamileli\u011fin birinci \u00fc\u00e7 ay\u0131nda ve hatta \u00f6ncesinde folik asit al\u0131m\u0131 \u00f6nerilir.<\/li>\n
  • Ispanak, brokoli, mercimek, avokado ve portakal \u00fczere folik asit a\u00e7\u0131s\u0131ndan varl\u0131kl\u0131 besinleri t\u00fcketin.<\/li>\n<\/ul>\n

    2. Protein Al\u0131m\u0131n\u0131 Art\u0131r\u0131n<\/strong><\/p>\n

    \n
    • Protein, bebe\u011fin kas ve doku geli\u015fimi i\u00e7in olmazsa olmazd\u0131r.<\/li>\n
    • Yumurta, k\u0131rm\u0131z\u0131 et, tavuk, bal\u0131k, baklagiller ve s\u00fct eserleri protein a\u00e7\u0131s\u0131ndan zengindir.<\/li>\n
    • G\u00fcnl\u00fck protein muhta\u00e7l\u0131\u011f\u0131 ortalama 70-100 gram ortas\u0131nda olmal\u0131d\u0131r.<\/li>\n<\/ul>\n

      3. Kalsiyum ve D Vitamini ile Kemik Geli\u015fimini Destekleyin<\/strong><\/p>\n

      \n
      • Bebe\u011fin kemik ve di\u015f geli\u015fimi i\u00e7in kalsiyum kurald\u0131r.<\/li>\n
      • S\u00fct, yo\u011furt, peynir, badem ve ye\u015fil yaprakl\u0131 sebzeler kalsiyum a\u00e7\u0131s\u0131ndan zengindir.<\/li>\n
      • D vitamini, kalsiyum emilimini art\u0131r\u0131r. G\u00fcnl\u00fck 15-20 dakika g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 almak D vitamini \u00fcretimini takviyeler.<\/li>\n<\/ul>\n

        4. Omega-3 Kaynaklar\u0131n\u0131 \u0130hmal Etmeyin<\/strong><\/p>\n

        \n
        • Bebe\u011fin beyin ve g\u00f6z geli\u015fimi i\u00e7in omega-3 ya\u011f asitleri epey de\u011ferlidir.<\/li>\n
        • Somon, sardalya, ceviz, keten tohumu \u00fczere besinlerden do\u011fal olarak al\u0131nabilir.<\/li>\n
        • Omega-3 eksikli\u011fi, bebe\u011fin zihinsel geli\u015fimini olumsuz etkileyebilir.<\/li>\n<\/ul>\n

          5. Demir ve C Vitamini ile Kans\u0131zl\u0131\u011f\u0131 \u00d6nleyin<\/strong><\/p>\n

          \n
          • Hamilelikte demir eksikli\u011fi s\u0131k g\u00f6r\u00fclen bir sorundur ve anne adaylar\u0131nda yorgunluk, halsizlik yapabilir.<\/li>\n
          • K\u0131rm\u0131z\u0131 et, kuru meyveler, \u0131spanak ve baklagiller demir a\u00e7\u0131s\u0131ndan zengindir.<\/li>\n
          • Demirin daha uygun emilmesi i\u00e7in C vitamini i\u00e7eren besinlerle birlikte t\u00fcketilmelidir (\u00f6rne\u011fin, portakal suyu ile demir a\u00e7\u0131s\u0131ndan varl\u0131kl\u0131 yiyecekleri yemek)<\/li>\n<\/ul>\n

            6. Rafine \u015eeker ve \u0130\u015flenmi\u015f Besinlerden Ka\u00e7\u0131n\u0131n<\/strong><\/p>\n

            \n
            • \u015eekerli ve i\u015flenmi\u015f besinler kan \u015fekerini s\u00fcratle y\u00fckseltip d\u00fc\u015f\u00fcrerek ani a\u00e7l\u0131k krizlerine neden olabilir.<\/li>\n
            • Diyabet riskini art\u0131rabilir ve sa\u011fl\u0131kl\u0131 kilo al\u0131m\u0131n\u0131 zorla\u015ft\u0131rabilir.<\/li>\n
            • \u015eeker gereksiniminizi meyveler ve do\u011fal tatland\u0131r\u0131c\u0131lar ile kar\u015f\u0131layabilirsiniz.<\/li>\n<\/ul>\n

              7. Bol Su \u0130\u00e7in<\/strong><\/p>\n

              \n
              • Hamilelikte s\u0131v\u0131 gereksinimi artar. G\u00fcnl\u00fck en az 2-3 litre su i\u00e7mek, \u00f6demi azalt\u0131r ve sindirimi kolayla\u015ft\u0131r\u0131r.<\/li>\n
              • Bitki \u00e7aylar\u0131 i\u00e7mek isteyenler, hekimlerine dan\u0131\u015farak inan\u00e7l\u0131 se\u00e7enekleri belirleyebilir.<\/li>\n<\/ul>\n

                8. Lifli Besinler ile Sindirimi Destekleyin<\/strong><\/p>\n

                \n
                • Hamilelikte kab\u0131zl\u0131k s\u0131k g\u00f6r\u00fclen bir meseledir ve lifli besinler bu sorunu \u00f6nleyebilir.<\/li>\n
                • Tam tah\u0131ll\u0131 eserler, sebzeler, meyveler ve baklagiller d\u00fczg\u00fcn lif kaynaklar\u0131d\u0131r.<\/li>\n<\/ul>\n

                  9. K\u00fc\u00e7\u00fck Lakin S\u0131k \u00d6\u011f\u00fcnler T\u00fcketin<\/strong><\/p>\n

                  \n
                  • Kan \u015fekerini istikrarda tutmak ve mide yanmas\u0131n\u0131 \u00f6nlemek i\u00e7in 3 b\u00fcy\u00fck \u00f6\u011f\u00fcn yerine 5-6 k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcn t\u00fcketin.<\/li>\n
                  • At\u0131\u015ft\u0131rmal\u0131k olarak badem, ceviz, f\u0131nd\u0131k \u00fczere sa\u011fl\u0131kl\u0131 ya\u011f i\u00e7eren besinleri tercih edebilirsiniz.<\/li>\n<\/ul>\n

                    10. Kafein T\u00fcketimini S\u0131n\u0131rlay\u0131n<\/strong><\/p>\n

                    \n
                    • G\u00fcnl\u00fck 200 mg\u2019den fazla kafein t\u00fcketilmesi \u00f6nerilmez.<\/li>\n
                    • \u00c7ay, kahve ve \u00e7ikolata \u00fczere kafein i\u00e7eren eserleri denetimli t\u00fcketin.<\/li>\n<\/ul>\n

                      Hamilelikte Ka\u00e7\u0131n\u0131lmas\u0131 Gereken Yiyecekler<\/strong><\/p>\n

                      \n
                      • \u00c7i\u011f yahut az pi\u015fmi\u015f et ve bal\u0131k (Listeria ve Salmonella riski ta\u015f\u0131r).<\/li>\n
                      • Past\u00f6rize edilmemi\u015f s\u00fct ve s\u00fct eserleri (G\u0131da zehirlenmesi riski yaratabilir).<\/li>\n
                      • A\u015f\u0131r\u0131 tuzlu ve i\u015flenmi\u015f besinler.<\/li>\n
                      • Y\u00fcksek c\u0131va i\u00e7eren bal\u0131klar (K\u0131l\u0131\u00e7 bal\u0131\u011f\u0131, uskumru gibi).<\/li>\n
                      • Alkol ve sigara katiyen t\u00fcketilmemelidir.<\/li>\n<\/ul>\n

                        Hamilelik s\u00fcrecinde beslenme, bebe\u011fin sa\u011fl\u0131kl\u0131 geli\u015fimi i\u00e7in hayati ehemmiyete sahiptir. \u0130stikrarl\u0131 ve \u015fuurlu beslenerek, bebe\u011finizin sa\u011fl\u0131kl\u0131 bir ba\u015flang\u0131\u00e7 yapmas\u0131n\u0131 sa\u011flayabilirsiniz!<\/p>\n","protected":false},"excerpt":{"rendered":"

                        Hamilelik s\u00fcrecinde sa\u011fl\u0131kl\u0131 beslenmek, hem anne aday\u0131n\u0131n hem de bebe\u011fin s\u0131hhatini direkt etkileyen en de\u011ferli fakt\u00f6rlerden biridir. Vitamin ve mineral a\u00e7\u0131s\u0131ndan varl\u0131kl\u0131, istikrarl\u0131 bir beslenme program\u0131, bebe\u011fin geli\u015fimini desteklerken, annenin g\u00fc\u00e7 d\u00fczeyini y\u00fcksek mebla\u011f ve hamilelik s\u00fcrecinin daha rahat ge\u00e7mesini sa\u011flar. Pekala, hamilelikte hangi besinleri t\u00fcketmeli, nelere dikkat etmelisiniz? \u0130\u015fte t\u00fcm detaylar!<\/p>\n","protected":false},"author":1,"featured_media":26211,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1426],"tags":[],"class_list":["post-26210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anne-cocuk"],"yoast_head":"\n