{"id":10267,"date":"2021-03-18T15:47:25","date_gmt":"2021-03-18T12:47:25","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=10267"},"modified":"2021-03-18T16:16:58","modified_gmt":"2021-03-18T13:16:58","slug":"hamilelikte-gunluk-beslenme-nasil-olmalidir","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/","title":{"rendered":"Hamilelikte g\u00fcnl\u00fck beslenme nas\u0131l olmal\u0131d\u0131r?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Yaz\u0131 \u0130\u00e7eri\u011fi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a57a5cb9d8c8\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a57a5cb9d8c8\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Hamilelikte_gunluk_beslenme_nasil_olmalidir\" >Hamilelikte g\u00fcnl\u00fck beslenme nas\u0131l olmal\u0131d\u0131r?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Hamilelikte_beslenme_onerileri\" >Hamilelikte beslenme \u00f6nerileri<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Hamileler_hangi_besinleri_tuketebilir_veya_tuketmelidir\" >Hamileler hangi besinleri t\u00fcketebilir veya t\u00fcketmelidir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Hamilelikte_gunluk_beslenmede_hangi_besinlere_yer_verilmelidir\" >Hamilelikte g\u00fcnl\u00fck beslenmede hangi besinlere yer verilmelidir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Hamilelikte_gunluk_beslenme_listesinde_olmasi_gerekenler\" >Hamilelikte g\u00fcnl\u00fck beslenme listesinde olmas\u0131 gerekenler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Hamileler_icin_ornek_saglikli_beslenme_programi\" >Hamileler i\u00e7in \u00f6rnek sa\u011fl\u0131kl\u0131 beslenme program\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Ara_ogun\" >Ara \u00f6\u011f\u00fcn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#_Ogle_yemegi\" >\u00a0\u00d6\u011fle yeme\u011fi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Ara_ogun-2\" >Ara \u00f6\u011f\u00fcn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Aksam_yemegi\" >Ak\u015fam yeme\u011fi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/#Ara_ogun-3\" >Ara \u00f6\u011f\u00fcn<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><strong>Hamilelikte g\u00fcnl\u00fck beslenme nas\u0131l olmal\u0131d\u0131r? <\/strong>Hamile anneler ne yemeli?<strong> Diyetisyen \u015eeyma Solak B\u0131\u00e7aklar, h<\/strong><strong>amileler <\/strong>i\u00e7in \u00f6rnek sa\u011fl\u0131kl\u0131 beslenme program\u0131 haz\u0131rlad\u0131 ve hamilelikte sa\u011fl\u0131kl\u0131 beslenme \u00f6nerilerini yazd\u0131!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_gunluk_beslenme_nasil_olmalidir\"><\/span><strong>Hamilelikte g\u00fcnl\u00fck beslenme nas\u0131l olmal\u0131d\u0131r?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelikte-sindirimi-kolaylastiran-yiyecekler-nelerdir\/\"><strong>Hamilelik<\/strong><\/a>, insan ya\u015fam\u0131nda beslenmenin en \u00f6nemli oldu\u011fu d\u00f6nemlerden biridir. \u00c7\u00fcnk\u00fc bebek de annenin t\u00fcketti\u011fi g\u0131dalarla beslenmektedir. Yani <a href=\"https:\/\/annebebekkulubu.com\/blog\/bebek\/yenidogan-bebek-bakiminda-dikkat-edilmesi-gerekenler\/\"><strong>bebek<\/strong><\/a> b\u00fcy\u00fcmek ve geli\u015fmek i\u00e7in ihtiya\u00e7 duydu\u011fu enerji, <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/gebelikte-vitamin-ve-mineral-kullanimi\/\"><strong>vitamin ve mineralleri<\/strong><\/a> anneden sa\u011flamaktad\u0131r. <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/vejetaryen-anne-adaylarina-oneriler\/\"><strong>Anne aday\u0131<\/strong> <\/a>da bu besin \u00f6\u011felerini i\u00e7eren g\u0131dalar\u0131n al\u0131m\u0131n\u0131 artt\u0131rarak bebe\u011finin de ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lamal\u0131d\u0131r.\u00a0 Anne adaylar\u0131 <strong>\u201c<a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/gebelikte-ne-yersem-bebegime-faydali-olur\/\">Bebek i\u00e7in ne yemeliyim<\/a>, bebek yeterince besleniyor mu, geli\u015fimi iyi mi, a\u011f\u0131rl\u0131\u011f\u0131 normal mi?\u201d<\/strong> gibi pek \u00e7ok konuda endi\u015feleniyor. Bu nedenle bu yaz\u0131mda hamilelik d\u00f6nemindeki anne adaylar\u0131n\u0131n g\u00fcnl\u00fck beslenmesi nas\u0131l olmal\u0131, g\u00fcnl\u00fck olarak neler t\u00fcketmeli ve <strong>g\u00fcnl\u00fck \u00f6rnek men\u00fc<\/strong> nas\u0131l olmal\u0131 bunlardan bahsedece\u011fim.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelik-doneminde-yenmemesi-gereken-yiyecekler\/\">Hamilelik d\u00f6neminde yenmemesi gereken yiyecekler nelerdir?\u00a0<\/a><\/strong><\/p>\n<figure id=\"attachment_10279\" aria-describedby=\"caption-attachment-10279\" style=\"width: 604px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\" wp-image-10279\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/hamilelikte-gunluk-beslenme-nasil-olmalidir.jpg?resize=604%2C806&#038;ssl=1\" alt=\"Hamilelikte g\u00fcnl\u00fck beslenme nas\u0131l olmal\u0131d\u0131r?\" width=\"604\" height=\"806\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/hamilelikte-gunluk-beslenme-nasil-olmalidir.jpg?w=469&amp;ssl=1 469w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/hamilelikte-gunluk-beslenme-nasil-olmalidir.jpg?resize=225%2C300&amp;ssl=1 225w\" sizes=\"(max-width: 604px) 100vw, 604px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10279\" class=\"wp-caption-text\">Hamilelikte g\u00fcnl\u00fck beslenme nas\u0131l olmal\u0131d\u0131r?<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"Hamilelikte_beslenme_onerileri\"><\/span><strong>Hamilelikte beslenme \u00f6nerileri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00d6ncelikle g\u00fcnl\u00fck beslenmede nelere dikkat edilmeli k\u0131saca bunlardan bahsetmek istiyorum:<\/p>\n<ul>\n<li>Yemekler az az ve s\u0131k s\u0131k t\u00fcketilmelidir.<\/li>\n<li>Her \u00f6\u011f\u00fcnde kendinize rengarenk tabaklar olu\u015fturun. \u00c7\u00fcnk\u00fc anne ve bebek i\u00e7in gerekli olan t\u00fcm vitamin ve mineralleri sa\u011flamak i\u00e7in besin \u00e7e\u015fitlili\u011fi \u00e7ok \u00f6nemlidir.<\/li>\n<li>A\u015f\u0131r\u0131 \u00e7ay, kahve t\u00fcketimi bebe\u011fin sa\u011fl\u0131\u011f\u0131n\u0131 olumsuz etkileyece\u011finden s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r. Demir emilimini engelledi\u011fi i\u00e7in yemeklerden 1-2 saat kadar \u00f6nce t\u00fcketilmelidir.<\/li>\n<li>Su t\u00fcketimine dikkat edilmelidir.<\/li>\n<li>Hamilelikte s\u0131k kar\u015f\u0131la\u015f\u0131lan kab\u0131zl\u0131k sorununu \u00f6nlemek i\u00e7in bol lifli beslenmeye \u00f6zen g\u00f6sterilmelidir.<\/li>\n<li>Haz\u0131r paketli g\u0131dalardan, i\u015flenmi\u015f \u00fcr\u00fcnlerden uzak durulmal\u0131d\u0131r.<\/li>\n<li>A\u015f\u0131r\u0131 kilo al\u0131m\u0131n\u0131 da engellemek i\u00e7in \u015fekerli, unlu ve ya\u011fl\u0131 g\u0131dalardan uzak durulmal\u0131d\u0131r.<\/li>\n<li>Sebze, makarna ve eri\u015fte gibi besinlerin ha\u015flama sular\u0131 d\u00f6k\u00fclmemelidir.<\/li>\n<li>\u0130yotlu <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/tuzu-azaltmak-hayatinizi-kurtarabilir\/\"><strong>tuz<\/strong> <\/a>tercih edilmelidir.<\/li>\n<li><a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/islenmis-tuzlu-gidalar-hipertansiyon-nedeni\/\"><strong>Hipertansiyon<\/strong><\/a> riski oldu\u011fundan tuz t\u00fcketimine dikkat edilmelidir.<\/li>\n<li>Alkol, sigara kullan\u0131lmamal\u0131d\u0131r.<\/li>\n<li>G\u0131dalarla al\u0131nan toksinler bebe\u011fe zarar verebilece\u011fin sebze\/meyve iyice y\u0131kanmal\u0131 ve besinlerin haz\u0131rlanmas\u0131, pi\u015firilmesi, saklanmas\u0131 gibi konularda hijyen kurallar\u0131na dikkat edilmelidir.<\/li>\n<\/ul>\n<figure id=\"attachment_9927\" aria-describedby=\"caption-attachment-9927\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-9927\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/02\/Hamilelikte-sindirimi-kolaylastiran-yiyecekler-nelerdir.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Hamilelikte sindirimi kolayla\u015ft\u0131ran yiyecekler nelerdir?\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/02\/Hamilelikte-sindirimi-kolaylastiran-yiyecekler-nelerdir.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/02\/Hamilelikte-sindirimi-kolaylastiran-yiyecekler-nelerdir.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-9927\" class=\"wp-caption-text\">Hamilelikte sindirimi kolayla\u015ft\u0131ran yiyecekler nelerdir?<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Hamileler_hangi_besinleri_tuketebilir_veya_tuketmelidir\"><\/span><strong>Hamileler hangi besinleri t\u00fcketebilir veya t\u00fcketmelidir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Yumurta<\/li>\n<li>Kurubaklagiller<\/li>\n<li>Et\/tavuk\/bal\u0131k<\/li>\n<li>Az tuzlu zeytin<\/li>\n<li>Peynir<\/li>\n<li>S\u00fct<\/li>\n<li>Yo\u011furt\/Ayran<\/li>\n<li>Kefir<\/li>\n<li>Sebzeler<\/li>\n<li>Taze meyveler<\/li>\n<li>Kuru meyveler (Kalorileri y\u00fcksektir, o y\u00fczden porsiyon kontrol\u00fc yap\u0131larak t\u00fcketilmelidir.)<\/li>\n<li>Kavrulmam\u0131\u015f kuruyemi\u015fler ((Kalorileri y\u00fcksektir, o y\u00fczden porsiyon kontrol\u00fc yap\u0131larak t\u00fcketilmelidir.)<\/li>\n<li>Pekmez<\/li>\n<li>Tahin<\/li>\n<li>\u015eekersiz\/az \u015fekerli komposto\/ho\u015faf\/limonata<\/li>\n<li>Taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131<\/li>\n<li>Az \u015fekerli s\u00fctl\u00fc tatl\u0131lar<\/li>\n<li>\u00c7orbalar (yo\u011furtlu \u00e7orbalar, sebze \u00e7orbalar\u0131, tarhana, mercimek vb.)<\/li>\n<li>Bulgur\/ Tam bu\u011fday \u00fcr\u00fcnleri<\/li>\n<li>Ihlamur, nane, papatya, ku\u015fburnu \u00e7ay\u0131 (G\u00fcnde 2 fincan ile s\u0131n\u0131rlamakta fayda var. Demlendikten sonra bekletmeden t\u00fcketin.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelikte-beslenmeye-bagli-gorulebilecek-saglik-sorunlari\/\">Hamilelikte beslenmeye ba\u011fl\u0131 g\u00f6r\u00fclebilecek sa\u011fl\u0131k sorunlar\u0131 nelerdir?\u00a0<\/a><\/strong><\/p>\n<figure id=\"attachment_5484\" aria-describedby=\"caption-attachment-5484\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-5484\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2019\/10\/hamilelikte-beslenme-onerileri.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Hamilelikte beslenme \u00f6nerileri\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2019\/10\/hamilelikte-beslenme-onerileri.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2019\/10\/hamilelikte-beslenme-onerileri.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-5484\" class=\"wp-caption-text\">Hamilelikte beslenme \u00f6nerileri<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_gunluk_beslenmede_hangi_besinlere_yer_verilmelidir\"><\/span><strong>Hamilelikte g\u00fcnl\u00fck beslenmede hangi besinlere yer verilmelidir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Gebelikte en \u00f6nemli besin \u00f6\u011felerinden olan <strong><a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/gebelikte-folik-asit-kullanimi-nasil-olmali\/\">folik asidi<\/a> <\/strong>bolca i\u00e7eren koyu ye\u015fil yaprakl\u0131 sebzeler, kuru baklagiller, yumurta, karnabahar, tam tah\u0131llar, s\u00fct ve \u00fcr\u00fcnlerine beslenmede mutlaka yer verilmelidir.<\/li>\n<li>Kalsiyum y\u00f6n\u00fcnden zengin <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/sutun-faydalari-nelerdir-neden-sut-icmeliyiz\/\"><strong>s\u00fct<\/strong><\/a> \/yo\u011furt (ortalama 2 su barda\u011f\u0131) ve <strong><a href=\"https:\/\/annebebekkulubu.com\/blog\/yemek-tarifleri\/dunyanin-en-iyi-peyniri-ve-obruk-peyniri\/\">peynir<\/a><\/strong> (ortalama 2 dilim) g\u00fcnl\u00fck beslenmede mutlaka yerini almal\u0131d\u0131r. Ayr\u0131ca s\u00fct ve \u00fcr\u00fcnleri d\u0131\u015f\u0131nda pekmez, susam, ye\u015fil yaprakl\u0131 sebzeler, kurubaklagiller ve kuru meyveler de iyi birer kalsiyum kayna\u011f\u0131d\u0131r.<\/li>\n<li>Doku geli\u015fiminde \u00f6nemli olan \u00e7inkonun al\u0131m\u0131 i\u00e7in et, deniz \u00fcr\u00fcnleri, s\u00fct ve \u00fcr\u00fcnleri, yumurta, ya\u011fl\u0131 tohumlar gibi g\u0131dalara beslenmede yer verilmelidir.<\/li>\n<li>B grubu vitaminlerini i\u00e7eren tam tah\u0131l \u00fcr\u00fcnlerini t\u00fcketmek hamilelik s\u00fcrecinde artan ihtiyac\u0131 kar\u015f\u0131lamaya yard\u0131mc\u0131 olur.<\/li>\n<li><a href=\"https:\/\/annebebekkulubu.com\/blog\/saglik\/demir-eksikligi-cocuklarda-davranis-bozukluguna-oluyor\/\"><strong>Demir<\/strong><\/a> bak\u0131m\u0131ndan zengin g\u0131dalar\u0131n (k\u0131rm\u0131z\u0131 et, yumurta, kurubaklagil, pekmez) t\u00fcketilmesi \u00f6nemlidir.<\/li>\n<li><a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/\"><strong>C vitamininden zengin meyve ve sebzeler<\/strong><\/a> (biber, narenciye, kivi, \u0131spanak,\u2026) yemeklerle birlikte t\u00fcketilerek demir emilimi artt\u0131r\u0131labilir.<\/li>\n<li>S\u0131v\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131layacak en ideal besin sudur. Su d\u0131\u015f\u0131nda i\u00e7ecek olarak t\u00fcketilebilecek en iyi tercihler s\u00fct, ayran, \u015fekersiz az \u015fekerli komposto, ho\u015faf, limonata ve taze s\u0131k\u0131lm\u0131\u015f meyve suyudur.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/gebelik-surecinde-alinmasi-gereken-vitaminler-nelerdir\/\">Gebelik s\u00fcrecinde al\u0131nmas\u0131 gereken vitaminler nelerdir?<\/a><\/strong><\/p>\n<figure id=\"attachment_5482\" aria-describedby=\"caption-attachment-5482\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-5482\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2019\/10\/hamilelikte-beslenme-nasil-olmali-3.png.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Hamilelikte beslenme nas\u0131l olmal\u0131?\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2019\/10\/hamilelikte-beslenme-nasil-olmali-3.png.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2019\/10\/hamilelikte-beslenme-nasil-olmali-3.png.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-5482\" class=\"wp-caption-text\">Hamilelikte beslenme nas\u0131l olmal\u0131?<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_gunluk_beslenme_listesinde_olmasi_gerekenler\"><\/span><strong>Hamilelikte g\u00fcnl\u00fck beslenme listesinde olmas\u0131 gerekenler<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hamile olan bir birey g\u00fcnl\u00fck ortalama olarak;<\/p>\n<ul>\n<li>2 su barda\u011f\u0131 s\u00fct\/yo\u011furt +<\/li>\n<li>2 dilim (60 gram) peynir+<\/li>\n<li>3-4 porsiyon et grubu \/ kurubaklagil \/ yumurta +<\/li>\n<li>5-7 posiyon taze sebze ve meyve +<\/li>\n<li>4-7 porsiyon kadar ekmek grubu<\/li>\n<\/ul>\n<p>t\u00fcketmeye \u00f6zen g\u00f6sterilmelidir.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelikte-saglikli-beslenme-ve-kilo-kontrolu\/\">Hamilelikte sa\u011fl\u0131kl\u0131 beslenme ve kilo kontrol\u00fc\u00a0<\/a><\/strong><\/p>\n<figure id=\"attachment_2826\" aria-describedby=\"caption-attachment-2826\" style=\"width: 625px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-2826\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/07\/hamilelikte-beslenme.jpg?resize=625%2C352&#038;ssl=1\" alt=\"hamilelikte beslenme listesi diyetisyen\" width=\"625\" height=\"352\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/07\/hamilelikte-beslenme.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/07\/hamilelikte-beslenme.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/07\/hamilelikte-beslenme.jpg?resize=20%2C11&amp;ssl=1 20w\" sizes=\"(max-width: 625px) 100vw, 625px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-2826\" class=\"wp-caption-text\">hamilelikte beslenme listesi diyetisyen<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Hamileler_icin_ornek_saglikli_beslenme_programi\"><\/span><strong>Hamileler i\u00e7in \u00f6rnek sa\u011fl\u0131kl\u0131 beslenme program\u0131 <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hamilelikte beslenme, bebe\u011fin ve annenin sa\u011fl\u0131\u011f\u0131 i\u00e7in olduk\u00e7a \u00f6nemlidir. Hamile annelerim i\u00e7in<strong> \u00f6rnek bir beslenme men\u00fcs\u00fc<\/strong> haz\u0131rlad\u0131m.<\/p>\n<p><strong>\u00a0KAHVALTI <\/strong><\/p>\n<p>1 adet ha\u015flanm\u0131\u015f yumurta<\/p>\n<p>1-2 dilim peynir (1 dilim= 2 parmak b\u00fcy\u00fckl\u00fc\u011f\u00fcnde)<\/p>\n<p>5-10 adet az tuzlu zeytin veya 3-4 tam ceviz<\/p>\n<p>Bol ye\u015fillik, salatal\u0131k<\/p>\n<p>Domates veya 1 porsiyon meyve<\/p>\n<p>1 su barda\u011f\u0131 s\u00fct<\/p>\n<p>1 yemek ka\u015f\u0131\u011f\u0131 tahin-pekmez<\/p>\n<p>1-2 ince dilim tam bu\u011fday ekmek (1 dilim= 1 avu\u00e7 i\u00e7i b\u00fcy\u00fckl\u00fc\u011f\u00fc=25 gr)<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ara_ogun\"><\/span><strong>Ara \u00f6\u011f\u00fcn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\u00a0<\/strong>1 porsiyon taze meyve<\/p>\n<p>15 adet \u00e7i\u011f badem veya f\u0131nd\u0131k<\/p>\n<h3><span class=\"ez-toc-section\" id=\"_Ogle_yemegi\"><\/span><strong>\u00a0<\/strong><strong>\u00d6\u011fle yeme\u011fi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>1 tabak etli yemek (tavuk, bal\u0131k veya k\u0131rm\u0131z\u0131 et olabilir.)<\/p>\n<p>Renkli salata<\/p>\n<p>1 kase yo\u011furt<\/p>\n<p>2-3 yemek ka\u015f\u0131\u011f\u0131 bulgur\/makarna<\/p>\n<p>1 ince dilim tam bu\u011fday ekme\u011fi<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ara_ogun-2\"><\/span><strong>Ara \u00f6\u011f\u00fcn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>1 su barda\u011f\u0131 ayran<\/p>\n<p>1 avu\u00e7 leblebi<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aksam_yemegi\"><\/span><strong>Ak\u015fam yeme\u011fi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>1 kep\u00e7e \u00e7orba<\/p>\n<p>1 tabak kurubaklagil yeme\u011fi veya etli sebze yeme\u011fi<\/p>\n<p>Renkli salata<\/p>\n<p>1 su barda\u011f\u0131 ayran<\/p>\n<p>1 ince dilim tam bu\u011fday ekme\u011fi<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ara_ogun-3\"><\/span><strong>Ara \u00f6\u011f\u00fcn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>1 porsiyon taze meyve<\/p>\n<p>1 su barda\u011f\u0131 sade kefir<\/p>\n<p>*Her g\u00fcn mutlaka 2,5-3 litre su t\u00fcketiniz.<\/p>\n<p>*Yemeklerin zeytinya\u011f\u0131 kullanarak haz\u0131rlanmas\u0131 uygun oland\u0131r.<\/p>\n<p>*Bu miktarlar ortalama olarak belirtilmi\u015ftir. Ki\u015fisel \u00f6zelliklere g\u00f6re bu miktarlar azalt\u0131labilir veya artt\u0131r\u0131labilir.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelikte-beslenme-rehberi\/\">Hamilelikte beslenme rehberi<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamile-anneler-koronavirus-riskinden-nasil-korunabilir\/\"><strong>Hamile anneler<\/strong><\/a>\u00a0tecr\u00fcbelerini payla\u015f\u0131yor!\u00a0<strong>Hamilelikte beslenme nas\u0131l olmal\u0131?<\/strong>\u00a0\u00d6\u011frenmek i\u00e7in\u00a0<strong>Anne Bebek Kul\u00fcb\u00fc Forum<\/strong>\u2018u ziyaret edebilirsiniz.<\/p>\n<p><a href=\"https:\/\/forum.annebebekkulubu.com\/\"><strong>ANNE BEBEK KUL\u00dcB\u00dc FORUM: T\u0131klay\u0131n, sohbete kat\u0131l\u0131n!\u00a0<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelikte g\u00fcnl\u00fck beslenme nas\u0131l olmal\u0131d\u0131r? Hamile anneler ne yemeli? Diyetisyen \u015eeyma Solak B\u0131\u00e7aklar, hamileler i\u00e7in \u00f6rnek sa\u011fl\u0131kl\u0131 beslenme program\u0131 haz\u0131rlad\u0131 ve hamilelikte sa\u011fl\u0131kl\u0131 beslenme \u00f6nerilerini yazd\u0131! Hamilelikte g\u00fcnl\u00fck beslenme nas\u0131l olmal\u0131d\u0131r? Hamilelik, insan ya\u015fam\u0131nda beslenmenin en \u00f6nemli oldu\u011fu d\u00f6nemlerden biridir. \u00c7\u00fcnk\u00fc bebek de annenin t\u00fcketti\u011fi g\u0131dalarla beslenmektedir. Yani bebek b\u00fcy\u00fcmek ve geli\u015fmek i\u00e7in ihtiya\u00e7 duydu\u011fu [&hellip;]<\/p>\n","protected":false},"author":127,"featured_media":10281,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5],"tags":[],"class_list":["post-10267","post","type-post","status-publish","format-standard","has-post-thumbnail","category-beslenme"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/hamilelikte-gunluk-beslenme-nasil-olmalidir-2.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10267","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/127"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=10267"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10267\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/10281"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=10267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=10267"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=10267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}