{"id":10403,"date":"2021-03-31T00:33:47","date_gmt":"2021-03-30T21:33:47","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=10403"},"modified":"2021-03-31T01:04:56","modified_gmt":"2021-03-30T22:04:56","slug":"hamilelik-doneminde-vitamin-ve-mineral-kullanimi","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/","title":{"rendered":"Hamilelik d\u00f6neminde vitamin ve mineral kullan\u0131m\u0131"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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-69e53d1acbd7d\" 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-69e53d1acbd7d\"  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\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#Hamilelikte_vitamin_ve_mineral_kullanimi\" >Hamilelikte vitamin ve mineral kullan\u0131m\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#Hamilelik_doneminde_agirlik_kazanimi\" >Hamilelik d\u00f6neminde a\u011f\u0131rl\u0131k kazan\u0131m\u0131<\/a><\/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\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#Hamilelik_doneminde_vitamin_ve_mineral_eksiklikleri\" >Hamilelik d\u00f6neminde vitamin ve mineral eksiklikleri<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#Demir\" >Demir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#Folik_asit\" >Folik asit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#D_Vitamini\" >D Vitamini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#Kalsiyum\" >Kalsiyum<\/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\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#A_Vitamini\" >A Vitamini<\/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\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#B_Vitaminleri\" >B Vitaminleri<\/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\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#C_Vitamini\" >C Vitamini<\/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\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#Iyot\" >\u0130yot<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#Magnezyum\" >Magnezyum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/#Omega_3_yag_asitleri\" >Omega 3 ya\u011f asitleri<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><strong>Hamilelik d\u00f6neminde vitamin ve mineral kullan\u0131m\u0131 nas\u0131l olmal\u0131? <\/strong>Hamilelikte g\u00fcnl\u00fck vitamin ve mineral ihtiyac\u0131 ne kadard\u0131r? Gebelikte vitamin ve mineral deste\u011fi al\u0131nmal\u0131 m\u0131? <strong>Diyetisyen \u0130rem U\u011fur, gebelikte vitamin ve mineral rehberini yazd\u0131!..\u00a0<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_vitamin_ve_mineral_kullanimi\"><\/span><strong>Hamilelikte vitamin ve mineral kullan\u0131m\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelik-doneminde-yenmemesi-gereken-yiyecekler\/\"><strong>Hamilelik\u00a0d\u00f6nemi,<\/strong><\/a> hem sizin hem de bebe\u011finiz i\u00e7in b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yan, her konuda dikkat ve \u00f6zveri gerektiren bir s\u00fcre\u00e7tir. <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelikte-sindirimi-kolaylastiran-yiyecekler-nelerdir\/\"><strong>Hamilelik<\/strong><\/a> \u00f6ncesi ve hamilelik d\u00f6nemindeki beslenme \u015fekliniz ile bebe\u011finizin do\u011fum a\u011f\u0131rl\u0131\u011f\u0131, beyin geli\u015fimi ve sa\u011fl\u0131\u011f\u0131 aras\u0131nda yak\u0131n bir ili\u015fki bulunmaktad\u0131r. Bu d\u00f6nemde enerji ve besin \u00f6\u011feleri gereksinimi de artmaktad\u0131r. \u00c7\u00fcnk\u00fc bebe\u011finiz, b\u00fcy\u00fcmek ve geli\u015fmek i\u00e7in ihtiya\u00e7 duydu\u011fu enerji, vitamin, mineral gibi besin \u00f6\u011felerini<strong> plasenta<\/strong> yard\u0131m\u0131 ile sizlerden al\u0131rlar,\u00a0 yani sizler ne yer, ne i\u00e7erseniz\u00a0 bebe\u011finiz de onu yer ve i\u00e7er. Bebe\u011finizin bedensel ve zihinsel olarak b\u00fcy\u00fcmesi ve geli\u015fmesi, sizlerin bu s\u00fcre\u00e7te yeterli ve dengeli beslenmesi ile m\u00fcmk\u00fcnd\u00fcr. \u00c7\u00fcnk\u00fc hamilelik d\u00f6neminde yetersiz ve dengesiz beslenme ile erken do\u011fum, b\u00fcy\u00fcme gerili\u011fi, d\u00fc\u015f\u00fck do\u011fum a\u011f\u0131rl\u0131kl\u0131 bebek ve \u00f6l\u00fcm riskleri maalesef artmaktad\u0131r.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/gebelik-doneminde-saglikli-beslenmenin-onemi\/\">Gebelik d\u00f6neminde sa\u011fl\u0131kl\u0131 beslenmenin \u00f6nemi<\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelik_doneminde_agirlik_kazanimi\"><\/span><strong>Hamilelik d\u00f6neminde a\u011f\u0131rl\u0131k kazan\u0131m\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hamilelik d\u00f6neminde a\u011f\u0131rl\u0131k kazan\u0131m\u0131 ile <a href=\"https:\/\/annebebekkulubu.com\/blog\/bebek\/yenidogan-bebek-bakiminda-dikkat-edilmesi-gerekenler\/\"><strong>bebek<\/strong><\/a> do\u011fum a\u011f\u0131rl\u0131\u011f\u0131 aras\u0131nda do\u011frusal bir ili\u015fki bulunmaktad\u0131r. Sa\u011fl\u0131kl\u0131 yeti\u015fkin hamileler i\u00e7in normal a\u011f\u0131rl\u0131k kazan\u0131m\u0131 10-14 kg(ayda 1-1,5 kg) aras\u0131ndad\u0131r. 18 ya\u015f alt\u0131 veya gebeli\u011fe zay\u0131f ba\u015flayan kad\u0131nlarda 14-16 kg al\u0131m\u0131 beklenirken, gebeli\u011fe kilolu ba\u015flayan kad\u0131nlar\u0131n sa\u011fl\u0131\u011f\u0131 i\u00e7in a\u011f\u0131rl\u0131k kazan\u0131m\u0131n\u0131n 5-9 kg aral\u0131\u011f\u0131nda tutulmas\u0131 \u00f6nemlidir. Yetersiz a\u011f\u0131rl\u0131k kazan\u0131m\u0131 (&lt;5-6 kg),d\u00fc\u015f\u00fck do\u011fum a\u011f\u0131rl\u0131kl\u0131 bebek d\u00fcnyaya getirme riskini artt\u0131rmaktad\u0131r. Benzer \u015fekilde gebeli\u011fe y\u00fckse kilolarda ba\u015flanmas\u0131 veya gebelikte fazla kilo art\u0131\u015f\u0131 da gestasyonel diyabet, <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/islenmis-tuzlu-gidalar-hipertansiyon-nedeni\/\"><strong>hipertansiyon<\/strong><\/a>, <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/gebelik-zehirlenmesi-preeklampsi-nedir-belirtileri-nelerdir\/\"><strong>gebelik zehirlenmesi (preeklampsi)<\/strong><\/a>, erken ve riskli do\u011fum riskini artt\u0131rmaktad\u0131r.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamilelikte-kilo-alimi-nasil-olmalidir\/\">Hamilelikte kilo al\u0131m\u0131 nas\u0131l olmal\u0131d\u0131r?\u00a0<\/a><\/strong><\/p>\n<figure id=\"attachment_10437\" aria-describedby=\"caption-attachment-10437\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10437\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/Hamilelik-doneminde-vitamin-ve-mineral-kullanimi.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Hamilelik d\u00f6neminde vitamin ve mineral kullan\u0131m\u0131\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/Hamilelik-doneminde-vitamin-ve-mineral-kullanimi.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/Hamilelik-doneminde-vitamin-ve-mineral-kullanimi.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10437\" class=\"wp-caption-text\">Hamilelik d\u00f6neminde vitamin ve mineral kullan\u0131m\u0131<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelik_doneminde_vitamin_ve_mineral_eksiklikleri\"><\/span><strong>Hamilelik d\u00f6neminde vitamin ve mineral eksiklikleri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hamilelik d\u00f6neminde vitamin mineral yetersizliklerinin hamileli\u011fin seyrinde olumsuz sonu\u00e7lara neden oldu\u011fu kan\u0131tlanm\u0131\u015ft\u0131r. \u00dclkemizde de <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/emzirme-doneminde-beslenme-nasil-olmalidir\/\"><strong>beslenme<\/strong><\/a> bozukluklar\u0131na ba\u011fl\u0131 olarak, hamile kad\u0131nlar\u0131n % 58\u2019inde kan h\u00fccrelerinin yap\u0131m\u0131nda gerekli olan demirin yetersizli\u011fi (anemi, kans\u0131zl\u0131k) ile <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/gebelikte-folik-asit-kullanimi-nasil-olmali\/\"><strong>folik asit<\/strong><\/a>, fiziksel ve zihinsel geli\u015fimde etkili iyot ve kemik geli\u015fiminde rol oynayan kalsiyum ve <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/bebekler-icin-d-vitamini-neden-onemli-d-vitaminine-ne-zaman-baslanmali\/\"><strong>D vitamini<\/strong> <\/a>yetersizlikleri g\u00f6r\u00fclmektedir. Hamilelik d\u00f6neminde, hem sizin fizyolojik gereksinimleriniz sa\u011flanmal\u0131 ve v\u00fccudunuzdaki besin \u00f6\u011feleri yede\u011fi dengede tutulmal\u0131, hem de bebe\u011finizin normal b\u00fcy\u00fcme ve geli\u015fimi i\u00e7in gerekli enerji ve besin \u00f6\u011feleri sa\u011flanmal\u0131d\u0131r. Bu nedenle hormonal etkiler sonucu a\u015fermeler ger\u00e7ekle\u015fse de, can\u0131n\u0131z\u0131n her \u00e7ekti\u011fi yiyecek de\u011fil, v\u00fccut i\u00e7in gerekli olanlar ve besin \u00f6\u011felerinden zengin \u2018\u2019ger\u00e7ek besinler\u2019\u2019 tercih edilmeli, \u00f6l\u00e7\u00fcl\u00fc \u015fekilde t\u00fcketilmelidir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Demir\"><\/span><strong>Demir<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hamilelik d\u00f6neminde demir ihtiyac\u0131 \u00f6nemli d\u00fczeyde artmaktad\u0131r. Bu art\u0131\u015f \u00f6zellikle hamileli\u011fin son 3-4 ay\u0131nda daha fazlad\u0131r ve bebe\u011fin normal beyin geli\u015fimi i\u00e7in \u00e7ok \u00f6nemlidir. Hamilelikle demir eksikli\u011finin sonucu olan maternal anemiden korunmak i\u00e7in \u00fclkemizde Sa\u011fl\u0131k Bakanl\u0131\u011f\u0131 taraf\u0131ndan hamileli\u011fin son 6 ay\u0131 ve do\u011fumdan sonraki 3 ay, 40-60 mg elementer demir deste\u011fi \u00fccretsiz olarak sa\u011flanmaktad\u0131r. Hamilelik s\u00fcresince demirden zengin olan besinler(k\u0131rm\u0131z\u0131 et, yumurta, k\u00fcmes hayvanlar\u0131 eti, kuru baklagiller, koyu ye\u015fil yaprakl\u0131 <a href=\"https:\/\/annebebekkulubu.com\/blog\/alisveris\/meyve-ve-sebzeleri-nasil-temizlemeliyiz\/\"><strong>sebzeler<\/strong><\/a>, kuru meyveler) beslenmenizde yeterli miktarda yer almal\u0131 ve demir kaynaklar\u0131n\u0131n emilimini art\u0131r\u0131lmas\u0131 i\u00e7in C vitamini kaynaklar\u0131 (limonlu salata, kapya biber, taze so\u011fan gibi meyve ve sebzeler) ile birlikte t\u00fcketilmelidir. Fakat C vitamininden zengin nar, nane ,maydanoz gibi yiyeceklerde a\u015f\u0131r\u0131ya ka\u00e7\u0131lmamal\u0131d\u0131r. \u00c7ay ve kahve t\u00fcketimi en aza indirilmelidir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Folik_asit\"><\/span><strong>Folik asit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00d6zellikle hamileli\u011fin ilk 4 haftas\u0131nda bebe\u011fin omurilik, beyin ve n\u00f6ral t\u00fcp geli\u015fimi i\u00e7in folik asit \u00e7ok \u00f6nemlidir ve ihtiyac\u0131 artmaktad\u0131r. Folik asit yetersizli\u011fi maalesef premat\u00fcre do\u011fumlara, d\u00fc\u015f\u00fck do\u011fum a\u011f\u0131rl\u0131klar\u0131na, anormal beyin geli\u015fimlerine ve olumsuz hamilelik sonu\u00e7lar\u0131na neden olabilmektedir. Hamilelik d\u00f6neminde folik asit \/ folattan zengin besin kaynaklar\u0131na (kuru baklagiller, koyu ye\u015fil yaprakl\u0131 sebzeler, turun\u00e7giller)yeterince yer verilse de, ek olarak hamilelik \u00f6ncesi 3 ay (400 mcg\/g\u00fcn) ve hamilelik d\u00f6neminde (600 mcg\/g\u00fcn) folik asit deste\u011fi yap\u0131lmas\u0131 \u00f6nerilmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"D_Vitamini\"><\/span><strong>D Vitamini<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hamilelik d\u00f6neminde <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/cocuklarda-d-vitamini-eksikligi-belirtileri-nelerdir\/\"><strong>D vitamini<\/strong> <\/a>yetersizli\u011fi, anneyi ve anne karn\u0131ndaki bebe\u011fin beyin ve kemik geli\u015fimini olumsuz etkilemekte, do\u011fumsal katarakt hastal\u0131\u011f\u0131 ve enfeksiyon risklerini de beraberinde getirmektedir. D vitaminin ba\u015fl\u0131ca kayna\u011f\u0131 g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131 olsa da, ya\u011fl\u0131 bal\u0131klar, yumurta sar\u0131s\u0131 gibi besin kaynaklar\u0131 yoluyla da al\u0131nabilmektedir. Yeterli D vitamini d\u00fczeylerini korumaya dikkat edilmeli, yaz\u0131n \u00f6\u011fle saatleri d\u0131\u015f\u0131nda \u00f6zellikle kollar a\u00e7\u0131k \u015fekilde 10-15 dakika, k\u0131\u015f\u0131n ise \u00f6\u011fle saatlerinde 7-40 dakika s\u00fcreyle g\u00fcne\u015fe \u00e7\u0131k\u0131lmal\u0131d\u0131r. \u00dclkemizde Sa\u011fl\u0131k Bakanl\u0131\u011f\u0131 taraf\u0131ndan hamileli\u011fin 12. haftas\u0131ndan ba\u015flayarak hamilelik sonras\u0131 6. aya kadar 1200 IU(9 damla) D vitamini deste\u011fi \u00fccretsiz olarak sa\u011flanmaktad\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kalsiyum\"><\/span><strong>Kalsiyum<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hamilelik d\u00f6neminde kalsiyum yetersizli\u011fi hem anne hem bebek i\u00e7in tehlikelidir. Bebekte b\u00fcy\u00fcmenin yava\u015flamas\u0131, d\u00fc\u015f\u00fck kemik yo\u011funlu\u011fu ve d\u00fc\u015f\u00fck do\u011fum a\u011f\u0131rl\u0131\u011f\u0131na sebep olurken annenin kalsiyum depolar\u0131ndan \u00e7ekilme ile\u00a0 kemik ve <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/cocuklarda-beslenme-dis-sagligini-nasil-etkiliyor\/\"><strong>di\u015f sa\u011fl\u0131\u011f\u0131<\/strong><\/a> a\u00e7\u0131s\u0131ndan sorunlara yol a\u00e7abilir. Kalsiyumun en iyi kaynaklar\u0131 yo\u011furt, kefir, <a href=\"https:\/\/annebebekkulubu.com\/blog\/yemek-tarifleri\/dunyanin-en-iyi-peyniri-ve-obruk-peyniri\/\"><strong>peynir<\/strong><\/a>, \u00e7\u00f6kelek gibi s\u00fct ve s\u00fct \u00fcr\u00fcnleridir. \u0130yi kaynaklar\u0131 ise; pekmez, susam, f\u0131nd\u0131k, f\u0131st\u0131k ve benzeri ya\u011fl\u0131 tohumlar, ye\u015fil yaprakl\u0131 sebzeler, kuru baklagiller ve kurutulmu\u015f meyvelerdir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"A_Vitamini\"><\/span><strong>A Vitamini<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Bebe\u011fin geli\u015fimi i\u00e7in yeterli d\u00fczeyde A vitamini al\u0131m\u0131 \u00f6nemlidir. \u00c7\u00fcnk\u00fc <\/strong>A vitamini, dola\u015f\u0131m, solunum ve santral sinir sistemlerinin yan\u0131 s\u0131ra kalbin, akci\u011ferlerin, b\u00f6breklerin, g\u00f6zlerin ve kemiklerin geli\u015fiminde rol oynamaktad\u0131r. Ancak A vitamini fazlal\u0131l\u0131\u011f\u0131 da bebeklerde do\u011fum kusurlar\u0131na neden olabilir. A vitaminin beta karoten formunun(ye\u015fil yaprakl\u0131 sebzeler, havu\u00e7, yumurta ve s\u00fct \u00fcr\u00fcnleri) fazla al\u0131m\u0131 sa\u011fl\u0131kl\u0131 bir diyet i\u00e7erisinde risk olu\u015fturmazken, retinol sentetik t\u00fcrevleri do\u011fumsal s\u0131k\u0131nt\u0131lara neden olabilece\u011fi i\u00e7in hamilelik d\u00f6neminde kullan\u0131lmamal\u0131d\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"B_Vitaminleri\"><\/span><strong>B Vitaminleri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Tiamin, riboflavin, niasin, biotin, pantotenik asit, B6 vitamini, folat ve B12 vitaminleri enerji metabolizmas\u0131, kan h\u00fccrelerinin yap\u0131m\u0131, beyin ve sinir sisteminin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 gibi hayati konularda b\u00fcy\u00fck bir g\u00f6rev \u00fcstlendi\u011fi i\u00e7in hamilelik d\u00f6neminde ayr\u0131ca dikkate al\u0131nmal\u0131d\u0131r. Et, s\u00fct, yumurta gibi B12den zengin hayvansal \u00fcr\u00fcnleri t\u00fcketmedi\u011fi i\u00e7in B12 yetersizli\u011fi riski y\u00fcksek olan vegan veya <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/vejetaryen-anne-adaylarina-oneriler\/\"><strong>vejetaryen<\/strong><\/a> beslenen kad\u0131nlar\u0131n hamilelik \u00f6ncesinden ba\u015flayarak takviye olarak almas\u0131 \u00f6nerilmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"C_Vitamini\"><\/span><strong>C Vitamini<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hayat\u0131n her d\u00f6neminde \u00f6nemli olan <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/c-vitamini-ne-ise-yarar-hangi-besinlerde-bulunur\/\"><strong>C vitamini<\/strong><\/a>, hamilelikte de preeklampsi (gebelik zehirlenmesi) \u00f6nlemeye yard\u0131mc\u0131 olur. Amniyotik kesenin olu\u015fmas\u0131na,plesentan\u0131n kan damarlar\u0131n\u0131 g\u00fc\u00e7lendirerek bebe\u011fin dokular\u0131n\u0131n olu\u015fumuna katk\u0131da bulunur.\u00d6nemli bir antioksidan oldu\u011fu i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirerek hastal\u0131klardan korunmaya yard\u0131mc\u0131 olur. Demir emilimi i\u00e7in de \u00f6nemli bir role sahiptir. Portakal, mandalina, greyfurt, kivi, ananas, \u00e7ilek ve daha bir\u00e7ok taze meyve, limon, k\u0131rm\u0131z\u0131 ve ye\u015fil biber, domates, roka, maydanoz, marul gibi ye\u015fillikler, taze ku\u015fburnu, brokoli, lahana, \u0131spanak gibi sebzeler C vitamininin \u00f6nemli kaynaklar\u0131 aras\u0131nda yer al\u0131r. Fakat nar, nane, maydanoz gibi yiyeceklerde a\u015f\u0131r\u0131ya ka\u00e7\u0131lmamal\u0131d\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Iyot\"><\/span><strong>\u0130yot<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0130yot anne karn\u0131ndaki bebe\u011fin, sinir sistemi, beyin geli\u015fimi i\u00e7in \u00e7ok \u00f6nemlidir. <a href=\"https:\/\/annebebekkulubu.com\/blog\/bebek\/cocuklarda-iyot-eksikligine-dikkat\/\"><strong>\u0130yot eksikli\u011fi<\/strong><\/a>, zeka gerili\u011fine sebep olabilir. Konjenital hipotiroidizm (<a href=\"https:\/\/annebebekkulubu.com\/blog\/cocuk\/cocuklarda-buyume-geriligi-neden-olur\/\"><strong>b\u00fcy\u00fcme gerili\u011fi<\/strong><\/a>) olmasa bile bebeklerde ilerleyen d\u00f6nemlerde d\u00fc\u015f\u00fck IQ d\u00fczeyi g\u00f6r\u00fclebilir. Hamilelikte iyot eksikli\u011fi; d\u00fc\u015f\u00fck, gebelik zehirlenmeleri, do\u011fum sonras\u0131 kanama riski, erken do\u011fum gibi olumsuz durumlar\u0131 da g\u00fc\u00e7lendirebilir. Kullan\u0131lan tuz, <strong>iyotlu tuz<\/strong> olmal\u0131d\u0131r. Bal\u0131k da iyi bir iyot kayna\u011f\u0131d\u0131r. Fakat a\u011f\u0131r metal i\u00e7ermeyen bal\u0131klar t\u00fcketilmelidir. \u00d6zellikle hamileli\u011fin son d\u00f6nemlerine do\u011fru \u00f6demler olu\u015fabilece\u011fi i\u00e7in tuz t\u00fcketiminin s\u0131n\u0131rland\u0131r\u0131lmas\u0131 gerekebilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Magnezyum\"><\/span><strong>Magnezyum<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Magnezyum, dokular\u0131n yap\u0131m\u0131 ve onar\u0131lmas\u0131nda g\u00f6rev al\u0131r. Hamilelikte s\u0131k rastlanan rahats\u0131zl\u0131klardan olan bacak kramplar\u0131n\u0131 \u00f6nlemede \u00a0faydal\u0131d\u0131r. Magnezyum eksikli\u011finde bulant\u0131, halsizlik, <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/cocuklarda-istahsizlik-nedenleri-ve-tedavisi\/\"><strong>i\u015ftahs\u0131zl\u0131k<\/strong><\/a>, yorgunluk, <a href=\"https:\/\/annebebekkulubu.com\/blog\/cocuk\/cocuklarda-uyku-sorunlari\/\"><strong>uyku bozuklu\u011fu<\/strong><\/a>, kas kramplar\u0131, g\u00fc\u00e7s\u00fczl\u00fck gibi bulgular ve gebelik zehirlenmesi g\u00f6r\u00fclebilir. Hamilelikte gerekli olan magnezyum; koyu ye\u015fil yaprakl\u0131 sebzeler, \u0131spanak, brokoli, ye\u015fil fasulye, kabak \u00e7ekirde\u011fi, ceviz, f\u0131nd\u0131k, badem, kestane, tah\u0131llar yeterli miktarda t\u00fcketildi\u011finde besinlerden kar\u015f\u0131lanabilir. <a href=\"https:\/\/annebebekkulubu.com\/blog\/saglik\/instagramda-mutlaka-takip-etmeniz-gereken-cocuk-doktorlari\/\"><strong>Doktor tavsiyesi<\/strong><\/a> olmadan takviye al\u0131nmamal\u0131d\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Omega_3_yag_asitleri\"><\/span><strong>Omega 3 ya\u011f asitleri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hamilelik d\u00f6neminde yeterli d\u00fczeyde Omega-3 al\u0131m\u0131,hem anne hem bebek sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00e7ok \u00f6nemlidir. Anne karn\u0131ndaki bebe\u011fin sinir sistemi, beyin geli\u015fimi, g\u00f6zde retina tabakas\u0131 olu\u015fumu \u00fczerinde olumlu etkileri varken,ayn\u0131 zamanda hamilelik s\u00fcresi ve lohusal\u0131k d\u00f6neminde de, annenin daha sa\u011fl\u0131kl\u0131 bir s\u00fcre\u00e7 ge\u00e7irmesi i\u00e7in \u00f6nemli rol oynar. Gebelik zehirlenmesi (preklampsi), do\u011fum sonras\u0131 depresyon ve erken do\u011fum olas\u0131l\u0131\u011f\u0131n\u0131 azalt\u0131c\u0131 etkisi vard\u0131r.\u00a0 Omega-3 en fazla bal\u0131k ve bal\u0131k ya\u011f\u0131 \u00fcr\u00fcnlerinde bulunur. Bunlar ya\u011fl\u0131 bal\u0131klar (uskumru, sardalya, hamsi ve somon bal\u0131\u011f\u0131), Omega-3 bal\u0131k ya\u011f\u0131 tabletleridir. Fakat t\u00fcketilecek bal\u0131k t\u00fcr\u00fcne dikkat edilmelidir. Derinlerde ya\u015fayan ve <strong>civa <\/strong>i\u00e7eri\u011fi daha y\u00fcksek olan midye gibi kabuklu deniz \u00fcr\u00fcnleri, kalkan, k\u0131l\u0131\u00e7 bal\u0131\u011f\u0131 gibi bal\u0131klar tercih edilmemelidir. Denizin daha y\u00fczeyinde ya\u015fayan hamsi,istavrit,sardalya,uskumru,palamut,levrek,alabal\u0131k gibi bal\u0131klar tercih edilmelidir. \u00a0Bal\u0131k d\u0131\u015f\u0131ndaki Omega-3 kaynaklar\u0131 ise; yumurta,ye\u015fil yaprakl\u0131 sebzeler, keten tohumu ya\u011f\u0131 ve cevizdir.G\u00fcnl\u00fck 2 adet ceviz i\u00e7i t\u00fcketmenizi \u00f6neririm. Eczanelerde sat\u0131lan <strong>Omega-3<\/strong> tabletlerinde \u00f6nemli olan, bal\u0131\u011f\u0131n karaci\u011ferinden yap\u0131lmam\u0131\u015f olanlar\u0131 tercih etmenizdir. \u00c7\u00fcnk\u00fc bal\u0131k karaci\u011feri y\u00fcksek oranda Retinol <strong>Vitamin A<\/strong> i\u00e7erir ve bu madde do\u011fum sakatl\u0131klar\u0131na yol a\u00e7abilir. Dolay\u0131s\u0131yla bal\u0131\u011f\u0131n karaci\u011ferinden de\u011fil v\u00fccudundan elde edilen Omega-3 tabletleri tercih edilmelidir. \u00d6zellikle hamileler i\u00e7i olan tabletlerde zaten buna dikkat edilmi\u015ftir. Bu tabletler EPA DHA dan zengindir ve civa i\u00e7ermezler.<\/p>\n<p>Sonu\u00e7 olarak; <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/vitamin-ve-mineraller-nelerdir-ne-ise-yararlar\/\"><strong>vitamin<\/strong><\/a> ve minerallerin eksiklikleri de fazla kullan\u0131mlar\u0131 da metabolizma s\u00fcre\u00e7lerine zarar\u00a0\u00a0verebilir. Doktor kontrol\u00fc olmadan kesinlikle\u00a0\u00a0<a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/guvenilir-vitamin-takviyeleri-hangi-takviyeyi-almaliyim\/\"><strong>takviye<\/strong><\/a> kullan\u0131lmamal\u0131, yeterli ve dengeli beslenmeye \u00f6zen g\u00f6sterilmelidir. Sizler ne yer, ne i\u00e7erseniz\u00a0 bebe\u011finiz de onu yer ve i\u00e7er. Sizden ald\u0131\u011f\u0131 besin \u00f6\u011feleriyle g\u00fcn g\u00fcn b\u00fcy\u00fcd\u00fc\u011f\u00fcn\u00fc hi\u00e7 unutmayarak bu d\u00f6nemde beslenmenize daha fazla dikkat ve \u00f6zen g\u00f6stermenizi \u00f6nerir, bebe\u011finizi sa\u011fl\u0131kla kuca\u011f\u0131n\u0131za alman\u0131z\u0131 dilerim.<\/p>\n<p>Sa\u011fl\u0131kl\u0131 g\u00fcnler.<\/p>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamile-anneler-karnindaki-bebekle-nasil-iletisim-kurabilir\/\"><strong>Hamile anneler<\/strong><\/a> tecr\u00fcbelerini payla\u015f\u0131yor! <strong>Hamilelik d\u00f6neminde vitamin ve mineral kullan\u0131m\u0131 nas\u0131l olmal\u0131?<\/strong> \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<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelik d\u00f6neminde vitamin ve mineral kullan\u0131m\u0131 nas\u0131l olmal\u0131? Hamilelikte g\u00fcnl\u00fck vitamin ve mineral ihtiyac\u0131 ne kadard\u0131r? Gebelikte vitamin ve mineral deste\u011fi al\u0131nmal\u0131 m\u0131? Diyetisyen \u0130rem U\u011fur, gebelikte vitamin ve mineral rehberini yazd\u0131!..\u00a0 Hamilelikte vitamin ve mineral kullan\u0131m\u0131 Hamilelik\u00a0d\u00f6nemi, hem sizin hem de bebe\u011finiz i\u00e7in b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yan, her konuda dikkat ve \u00f6zveri gerektiren bir s\u00fcre\u00e7tir. [&hellip;]<\/p>\n","protected":false},"author":140,"featured_media":10436,"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":[5,2],"tags":[],"class_list":{"0":"post-10403","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme","8":"category-hamilelik"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/hamilelikte-doneminde-vitamin-ve-mineral-kullanimi.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10403","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\/140"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=10403"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10403\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/10436"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=10403"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=10403"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=10403"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}