{"id":10820,"date":"2021-05-25T12:06:38","date_gmt":"2021-05-25T09:06:38","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=10820"},"modified":"2021-05-30T14:42:10","modified_gmt":"2021-05-30T11:42:10","slug":"ay-ay-hamilelikte-beslenme","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/","title":{"rendered":"Ay ay hamilelikte beslenme"},"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-6a57ce756fd37\" 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-6a57ce756fd37\"  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\/ay-ay-hamilelikte-beslenme\/#Ay_ay_hamilelikte_beslenme_nasil_olmali\" >Ay ay hamilelikte beslenme nas\u0131l olmal\u0131?\u00a0<\/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\/ay-ay-hamilelikte-beslenme\/#Birinci_trimesterda_Ilk_3_aylik_donem_beslenme\" >Birinci trimesterda (\u0130lk 3 ayl\u0131k d\u00f6nem) beslenme<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/#Hamilelikte_bulantiyi_onleyecek_veya_hafifletecek_oneriler\" >Hamilelikte bulant\u0131y\u0131 \u00f6nleyecek veya hafifletecek \u00f6neriler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/#Hamilelikte_folik_asit_kullanimi\" >Hamilelikte folik asit kullan\u0131m\u0131\u00a0<\/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\/ay-ay-hamilelikte-beslenme\/#Hamilelikte_protein_kaynaklari\" >Hamilelikte protein kaynaklar\u0131\u00a0<\/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\/ay-ay-hamilelikte-beslenme\/#Hamilelikte_tuketilmemesi_gerekenler\" >Hamilelikte t\u00fcketilmemesi gerekenler\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/#Hamile_anneler_icin_ornek_beslenme_listesi\" >Hamile anneler i\u00e7in \u00f6rnek beslenme listesi<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/#Hamilelikte_olusabilecek_demir_eksikligi_anemisini_onlemek_icin\" >Hamilelikte olu\u015fabilecek demir eksikli\u011fi anemisini \u00f6nlemek i\u00e7in;<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/#Ikinci_trimester_icin_ornek_bir_saglikli_beslenme_programi\" >\u0130kinci trimester i\u00e7in \u00f6rnek bir sa\u011fl\u0131kl\u0131 beslenme program\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/#_Ucuncu_trimesterda_Son_3_aylik_donem_beslenme\" >\u00a0\u00dc\u00e7\u00fcnc\u00fc trimesterda (Son 3 ayl\u0131k d\u00f6nem) beslenme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/#Kabizligi_onleyecek_veya_hafifletecek_oneriler\" >Kab\u0131zl\u0131\u011f\u0131 \u00f6nleyecek veya hafifletecek \u00f6neriler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/#Mide_yanmasieksimesini_onleyecek_veya_hafifletecek_oneriler\" >Mide yanmas\u0131\/ek\u015fimesini \u00f6nleyecek veya hafifletecek \u00f6neriler<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/annebebekkulubu.com\/blog\/ay-ay-hamilelikte-beslenme\/#Ucuncu_trimester_icin_ornek_bir_saglikli_beslenme_programi\" >\u00dc\u00e7\u00fcnc\u00fc trimester i\u00e7in \u00f6rnek bir sa\u011fl\u0131kl\u0131 beslenme program\u0131<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><strong>Hamilelikte beslenme ve beslenme d\u00fczeni nas\u0131l olmal\u0131? Hamilelikte sa\u011fl\u0131kl\u0131 beslenme neden \u00f6nemli? Anne adaylar\u0131 g\u00fcnl\u00fck beslenmede nelere dikkat etmeli? Diyetisyen \u015eeyma Solak B\u0131\u00e7aklar, hamilelikte beslenme \u00f6nerilerini yazd\u0131!&#8230; \u0130\u015fte ay ay hamilelikte beslenme listesi!..<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ay_ay_hamilelikte_beslenme_nasil_olmali\"><\/span><strong>Ay ay hamilelikte beslenme nas\u0131l olmal\u0131?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/\"><strong>Hamilelik<\/strong> <\/a>m\u00fcjdesini alan anne adaylar\u0131n\u0131 tatl\u0131 bir tela\u015f sarmaktad\u0131r. Bebeklerinin sa\u011fl\u0131\u011f\u0131, yeterince beslenip beslenemedi\u011fi, geli\u015fimi gibi pek \u00e7ok konuda endi\u015felenmektedirler. Hem annenin sa\u011fl\u0131\u011f\u0131 hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131 i\u00e7in sa\u011fl\u0131kl\u0131 beslenme \u00e7ok \u00f6nemli bir yer tutmaktad\u0131r. Hamilelik gibi \u00f6zel bir s\u00fcrecin beslenmesi de \u00f6zel olmal\u0131d\u0131r.<\/p>\n<p>Hamilelik s\u00fcrecinde anne adaylar\u0131, bebe\u011finin sa\u011fl\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcrken asl\u0131nda yanl\u0131\u015f olan baz\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 kazanabilmektedir. \u00d6rne\u011fin iki ki\u015filik beslenmek gibi\u2026 Kilo almaktan \u00e7ekinerek k\u0131s\u0131tl\u0131 beslenmek de zararl\u0131d\u0131r. Hamilelikte yetersiz beslenme de fazla beslenme de anne ve bebe\u011fe zarar verir. Yetersiz beslenmeye ba\u011fl\u0131 olarak annede a\u011f\u0131rl\u0131k kayb\u0131, anemi, di\u015f \u00e7\u00fcr\u00fc\u011f\u00fc, osteomalasi g\u00f6r\u00fclebilir, d\u00fc\u015f\u00fck do\u011fum a\u011f\u0131rl\u0131kl\u0131 veya \u00e7e\u015fitli sa\u011fl\u0131k problemi olan bebek do\u011furma riski artabilir. Hamilelik s\u00fcrecinde a\u015f\u0131r\u0131 kilo al\u0131m\u0131 ise sezaryen do\u011fum, do\u011fum tarihinin gecikmesi, bebekte mekonyum aspirasyonu (halk aras\u0131nda bebe\u011fin anne karn\u0131nda d\u0131\u015fk\u0131s\u0131n\u0131 yutmas\u0131 olarak bilinen durum) gibi anne bebek i\u00e7in riskli durumlara neden olabilir.<\/p>\n<p>Normal a\u011f\u0131rl\u0131kta bir bireyin hamilelik s\u00fcreci boyunca 11,5-14 kg, d\u00fc\u015f\u00fck a\u011f\u0131rl\u0131kta bir bireyin 12,5-18 kg, fazla kilolu bir bireyin 7-11,5 kg ve obez bireyin 5-9 kg kadar almas\u0131 yeterlidir.<\/p>\n<p>Hamilelik \u00fc\u00e7 ayl\u0131k d\u00f6nemlere ayr\u0131lm\u0131\u015ft\u0131r. Bu d\u00f6nemlerin her biri trimester olarak adland\u0131r\u0131l\u0131r. \u0130lk \u00fc\u00e7 ayl\u0131k d\u00f6neme \u201cBirinci Trimester \u201c, ikinci \u00fc\u00e7 ayl\u0131k d\u00f6neme \u201c\u0130kinci Trimester\u201d ve son \u00fc\u00e7 ayl\u0131k d\u00f6neme ise \u201c\u00dc\u00e7\u00fcnc\u00fc Trimester\u201d denir.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelikte-saglikli-beslenmenin-anne-ve-bebek-acisindan-onemi\/\">Hamilelikte sa\u011fl\u0131kl\u0131 beslenmenin anne ve bebek a\u00e7\u0131s\u0131ndan \u00f6nemi<\/a><\/strong><\/p>\n<figure id=\"attachment_10836\" aria-describedby=\"caption-attachment-10836\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10836\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Ay-ay-hamilelikte-beslenme-nasil-olmali.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Ay ay hamilelikte beslenme nas\u0131l olmal\u0131?\u00a0\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Ay-ay-hamilelikte-beslenme-nasil-olmali.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Ay-ay-hamilelikte-beslenme-nasil-olmali.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10836\" class=\"wp-caption-text\">Ay ay hamilelikte beslenme nas\u0131l olmal\u0131?<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Birinci_trimesterda_Ilk_3_aylik_donem_beslenme\"><\/span><strong>Birinci trimesterda (\u0130lk 3 ayl\u0131k d\u00f6nem) beslenme<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hamilelikte bebek ihtiya\u00e7lar\u0131n\u0131 anneden sa\u011flad\u0131\u011f\u0131 i\u00e7in hem enerji hem de besin \u00f6\u011fesi gereksinimi artmaktad\u0131r. Ancak hamileli\u011fin 1. trimester dedi\u011fimiz ilk 3 ayl\u0131k s\u00fcrecinde bebe\u011fin ihtiyac\u0131 minimal d\u00fczeydedir ve bu d\u00f6nem kilo almadan tamamlanabilir.<\/p>\n<p>Hamileli\u011fin habercisi olarak bilinen bulant\u0131 ve kusmalar genelde birinci trimesterda g\u00f6r\u00fcl\u00fcr. Bunun nedeni hormonal de\u011fi\u015fiklikler ve hamilelikte olu\u015fan koku hassasiyetidir. Hamilelikteki bulant\u0131lar normaldir ve anneye de bebe\u011fe de zarar vermez. Ancak \u015fiddetli kusma sonucu annede olu\u015fan s\u0131v\u0131 ve elektrolit kayb\u0131 tedavi edilmezse anne ve bebe\u011fe zarar verir. Bu durum hekim kontrol\u00fcnde ciddi bir tedavi ve izlem gerektirir.<\/p>\n<figure id=\"attachment_10841\" aria-describedby=\"caption-attachment-10841\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10841\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Hamilelikte-bulantiyi-onleyecek-veya-hafifletecek-oneriler.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Hamilelikte bulant\u0131y\u0131 \u00f6nleyecek veya hafifletecek \u00f6neriler\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Hamilelikte-bulantiyi-onleyecek-veya-hafifletecek-oneriler.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Hamilelikte-bulantiyi-onleyecek-veya-hafifletecek-oneriler.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10841\" class=\"wp-caption-text\">Hamilelikte bulant\u0131y\u0131 \u00f6nleyecek veya hafifletecek \u00f6neriler<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"Hamilelikte_bulantiyi_onleyecek_veya_hafifletecek_oneriler\"><\/span><strong>Hamilelikte bulant\u0131y\u0131 \u00f6nleyecek veya hafifletecek \u00f6neriler<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Hamilelikte en \u00e7ok sabah bulant\u0131lar\u0131 g\u00f6r\u00fclmektedir. Yataktan kalkmadan \u00f6nce tuzlu kraker, kuru ekmek, leblebi gibi mide asidini azaltan besinleri t\u00fcketmek bulant\u0131y\u0131 \u00f6nleyebilir.<\/li>\n<li>Az az ve s\u0131k s\u0131k beslenmeye \u00f6zen g\u00f6sterin.<\/li>\n<li>A\u015f\u0131r\u0131 ya\u011fl\u0131, baharatl\u0131, \u015fekerli yiyecekleri tercih etmeyin.<\/li>\n<li>Hamilelikte kokulara kar\u015f\u0131 bir hassasiyet olu\u015fur. Bulant\u0131 ya\u015fanan s\u00fcre\u00e7te bulant\u0131ya neden olabilecek a\u011f\u0131r kokulu yiyecekler ve parf\u00fcmlerden uzak durulmal\u0131d\u0131r.<\/li>\n<li>Stres ve yorgunluk bulant\u0131y\u0131 artt\u0131r\u0131r. Bu nedenle yeterince dinlenmek ve stresten uzak kalmak \u00e7ok \u00f6nemlidir.<\/li>\n<li>Mideyi fazla dolduraca\u011f\u0131ndan ana \u00f6\u011f\u00fcnlerle birlikte s\u0131v\u0131 g\u0131dalar t\u00fcketmeyin. S\u0131v\u0131 g\u0131dalar\u0131 ara \u00f6\u011f\u00fcnlere kayd\u0131rabilirsiniz.<\/li>\n<li>S\u0131v\u0131lar bir anda de\u011fil, yudum yudum t\u00fcketilmelidir.<\/li>\n<li>Elma, limonata, nane\/nane \u00e7ay\u0131, zencefil\/zencefil \u00e7ay\u0131, yo\u011furt, ha\u015flanm\u0131\u015f patates gibi besinler bulant\u0131y\u0131 azaltmada yard\u0131mc\u0131 olabilir.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Hamilelikte_folik_asit_kullanimi\"><\/span><strong>Hamilelikte folik asit kullan\u0131m\u0131\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hamilelikte <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/gebelikte-folik-asit-kullanimi-nasil-olmali\/\"><strong>folik asit<\/strong><\/a> al\u0131m\u0131 \u00f6zellikle ilk 3 ayda \u00f6nemlidir. Hatta planl\u0131 gebeliklerde \u00fc\u00e7 ay \u00f6ncesinden folik asidi kullanmak gerekir. \u00c7\u00fcnk\u00fc bebe\u011fin beyin ve omurilik sistemi ilk 3 ayda annede bulunan n\u00f6ral t\u00fcp ile birlikte ger\u00e7ekle\u015fir. E\u011fer ki annenin folik asit d\u00fczeyi yeterli de\u011fil ise n\u00f6ral t\u00fcp defekti g\u00f6r\u00fclebilir ve bebekte sorun olu\u015fabilir. Bunun yan\u0131nda yar\u0131k damak ve kalp gibi konjenital (do\u011fumsal) problemlerin riskini azaltmak i\u00e7in de gereklidir. G\u00fcnl\u00fck olarak en az 400 mg folik asit al\u0131m\u0131 hamile bireyler i\u00e7in gereklidir. Folik asidi 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. Ancak bu gereksinimi beslenme ile kar\u015f\u0131lamak pek m\u00fcmk\u00fcn olmad\u0131\u011f\u0131ndan doktor kontrol\u00fcnde mutlaka takviye kullan\u0131lmal\u0131d\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamilelikte_protein_kaynaklari\"><\/span><strong>Hamilelikte protein kaynaklar\u0131\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hamileli\u011fin birinci trimester\u0131nda anne adaylar\u0131 en az bir \u00f6\u011f\u00fcnde mutlaka et, tavuk, bal\u0131k, yumurta gibi kaliteli protein kaynaklar\u0131n\u0131 tercih etmelidir. Hem bitkisel protein kayna\u011f\u0131 hem de y\u00fcksek lif i\u00e7eri\u011fine sahip olan kuru baklagiller haftan\u0131n iki g\u00fcn\u00fc t\u00fcketilmelidir. Bebe\u011fin kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in gerekli olan ve annede di\u015f kay\u0131plar\u0131 ve osteomalasi olu\u015fmamas\u0131 i\u00e7in kalsiyum al\u0131m\u0131 \u00e7ok \u00f6nemlidir. Bunun i\u00e7in g\u00fcnl\u00fck 2 su barda\u011f\u0131 kadar s\u00fct\/yo\u011furt\/kefir ve 1-2 dilim peynir g\u00fcnl\u00fck beslenmeye eklenmelidir. Pekmez, kuru baklagiller, koyu ye\u015fil yaprakl\u0131 sebzeler de kalsiyum kaynaklar\u0131d\u0131r. Gerekli <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamilelik-doneminde-vitamin-ve-mineral-kullanimi\/\"><strong>vitamin ve mineralleri<\/strong><\/a> sa\u011flamak ve lif al\u0131m\u0131n\u0131 artt\u0131rmak i\u00e7in g\u00fcnl\u00fck 5-6 porsiyon sebze ve meyve t\u00fcketilmelidir. Her renk meyve\/sebze t\u00fcketerek al\u0131nan vitamin ve mineral \u00e7e\u015fitlili\u011fi artt\u0131r\u0131labilir. Temel enerji kayna\u011f\u0131m\u0131z olan karbonhidratlar da ihmal edilmemelidir. Karbonhidrat kayna\u011f\u0131 olarak besleyici de\u011feri y\u00fcksek olan ve kan \u015fekerinde ani de\u011fi\u015fikliklere neden olmayan tam tah\u0131ll\u0131 \u00fcr\u00fcnler, bulgur, esmer pirin\u00e7, tam bu\u011fday makarna, kuru baklagiller vb. t\u00fcketilmelidir.<\/p>\n<p>Kalsiyum ve fosfor d\u0131\u015f\u0131nda anne ve bebek sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan demir, <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/d-vitamini-eksikligi-hamilelik-sansini-azaltiyor\/\"><strong>D vitamini<\/strong><\/a>, iyot, B12 vitamini, <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/c-vitamini-ne-ise-yarar-hangi-besinlerde-bulunur\/\"><strong>C vitamini<\/strong><\/a> gibi besin \u00f6\u011felerinin artan gereksinimi beslenmeyle sa\u011flanmal\u0131d\u0131r. Beslenme ile sa\u011flanamad\u0131\u011f\u0131 durumda doktor onay\u0131yla takviye kullan\u0131lmal\u0131d\u0131r. Kesinlikle doktora dan\u0131\u015fmadan takviye kullan\u0131lmamal\u0131d\u0131r.<\/p>\n<p>En \u00f6nemli konulardan biri de su t\u00fcketimi. G\u00fcnl\u00fck 2,5-3 litre su t\u00fcketmeye \u00f6zen g\u00f6sterilmelidir. S\u0131v\u0131 al\u0131m\u0131n\u0131 artt\u0131rmak i\u00e7in ayran, \u015fekersiz komposto\/limonata, taze s\u0131k\u0131m meyve sular\u0131 hamilelikte tercih edilebilecek i\u00e7ecek aras\u0131ndad\u0131r.<\/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<\/a><\/strong><\/p>\n<figure id=\"attachment_10843\" aria-describedby=\"caption-attachment-10843\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10843\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/hamilelikte-tuketilmemesi-gereken-yiyecekler.jpg?resize=626%2C374&#038;ssl=1\" alt=\"Hamilelikte t\u00fcketilmemesi gereken yiyecekler\" width=\"626\" height=\"374\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/hamilelikte-tuketilmemesi-gereken-yiyecekler.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/hamilelikte-tuketilmemesi-gereken-yiyecekler.jpg?resize=300%2C179&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10843\" class=\"wp-caption-text\">Hamilelikte t\u00fcketilmemesi gereken yiyecekler<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"Hamilelikte_tuketilmemesi_gerekenler\"><\/span><strong>Hamilelikte t\u00fcketilmemesi gerekenler\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Birinci trimester (ilk \u00fc\u00e7 ayl\u0131k d\u00f6nem) bebek geli\u015fimi i\u00e7in \u00e7ok \u00f6nemlidir.<\/strong> Bu nedenle \u00f6zellikle ilk \u00fc\u00e7 ayda baz\u0131 besin ve maddelerin t\u00fcketimi anne ve bebek sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan risk olu\u015fturdu\u011fundan(erken do\u011fum, \u00f6l\u00fc do\u011fum, do\u011fum anomalileri, vb.) uzak durmak gerekmektedir. Bunlar;<\/p>\n<ul>\n<li>Alkol\/sigara<\/li>\n<li>A\u015f\u0131r\u0131 al\u0131nan kafein (\u00c7ay, kahve, \u00e7ikolata, kakao kola, vb. kafein i\u00e7erir.)<\/li>\n<li>Ada\u00e7ay\u0131, sinameki, fesle\u011fen, ahududu, keten tohumu gibi bitki \u00e7aylar\u0131<\/li>\n<li>Past\u00f6rize edilmemi\u015f s\u00fct ve bunlarla yap\u0131lan g\u0131dalar<\/li>\n<li>\u00c7i\u011f veya iyi pi\u015fmemi\u015f et\/tavuk\/bal\u0131k \u00fcr\u00fcnleri<\/li>\n<li>\u00c7i\u011f yumurta<\/li>\n<li><a href=\"https:\/\/annebebekkulubu.com\/blog\/alisveris\/meyve-ve-sebzeleri-nasil-temizlemeliyiz\/\"><strong>Y\u0131kanmam\u0131\u015f meyve ve sebzeler<\/strong><\/a><\/li>\n<li>A\u011f\u0131r metal i\u00e7eren deniz \u00fcr\u00fcnleri (Uskumru, k\u00f6pek bal\u0131\u011f\u0131, k\u0131l\u0131\u00e7 bal\u0131\u011f\u0131, kiremit bal\u0131\u011f\u0131, midye vb. )<\/li>\n<li>A\u015f\u0131r\u0131 t\u00fcketilen ci\u011fer<\/li>\n<li>Sucuk, salam, sosis vb. i\u015flem g\u00f6rm\u00fc\u015f et \u00fcr\u00fcnleri<\/li>\n<li>Asitli i\u00e7ecekler, kutu meyve sular\u0131, uzun \u00f6m\u00fcrl\u00fc konserve vb.<\/li>\n<li>Polen<\/li>\n<\/ul>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelikte-gunluk-beslenme-nasil-olmalidir\/\">Hamilelikte g\u00fcnl\u00fck beslenme nas\u0131l olmal\u0131d\u0131r? <\/a><\/strong><\/p>\n<figure id=\"attachment_10844\" aria-describedby=\"caption-attachment-10844\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10844\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/hamile-anneler-icin-ornek-beslenme-listesi.jpg?resize=626%2C476&#038;ssl=1\" alt=\"Hamile anneler i\u00e7in \u00f6rnek beslenme listesi\" width=\"626\" height=\"476\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/hamile-anneler-icin-ornek-beslenme-listesi.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/hamile-anneler-icin-ornek-beslenme-listesi.jpg?resize=300%2C228&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10844\" class=\"wp-caption-text\">Hamile anneler i\u00e7in \u00f6rnek beslenme listesi<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Hamile_anneler_icin_ornek_beslenme_listesi\"><\/span><strong>Hamile anneler i\u00e7in \u00f6rnek beslenme listesi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Birinci Trimester \u0130\u00e7in \u00d6rnek Bir Sa\u011fl\u0131kl\u0131 Beslenme Program\u0131<\/strong><\/p>\n<p><strong>KAHVALTI<\/strong><\/p>\n<p>1 adet ha\u015flanm\u0131\u015f yumurta<\/p>\n<p>1 dilim peynir (1 dilim= 2 parmak b\u00fcy\u00fckl\u00fc\u011f\u00fcnde)<\/p>\n<p>5-10 adet az tuzlu zeytin veya 2-3 tam ceviz<\/p>\n<p>Bol ye\u015fillik, salatal\u0131k, domates<\/p>\n<p>1 tatl\u0131 ka\u015f\u0131\u011f\u0131 bal veya re\u00e7el<\/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<p><strong>ARA \u00d6\u011e\u00dcN <\/strong><\/p>\n<p>1 porsiyon taze meyve<\/p>\n<p>3 tam ceviz<\/p>\n<p><strong>\u00a0<\/strong><strong>\u00d6\u011eLE YEME\u011e\u0130 <\/strong><\/p>\n<p>3 k\u00f6fte b\u00fcy\u00fckl\u00fc\u011f\u00fcnde et\/tavuk\/bal\u0131k (Izgara\/f\u0131r\u0131n\/ha\u015flama)<\/p>\n<p>Renkli bol salata<\/p>\n<p>1su barda\u011f\u0131 ayran<\/p>\n<p>1-2 ince dilim tam bu\u011fday ekme\u011fi<\/p>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong><\/p>\n<p>1 su barda\u011f\u0131 \u015fekersiz limonata<\/p>\n<p>7 adet \u00e7i\u011f badem veya f\u0131nd\u0131k<\/p>\n<p>2 adet grissini<\/p>\n<p><strong>AK\u015eAM YEME\u011e\u0130 <\/strong><\/p>\n<p>1 kep\u00e7e \u00e7orba<\/p>\n<p>7-8 yemek ka\u015f\u0131\u011f\u0131 sebze yeme\u011fi<\/p>\n<p>Renkli bol salata<\/p>\n<p>1 kase yo\u011furt<\/p>\n<p>1 ince dilim tam bu\u011fday ekme\u011fi<\/p>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong><strong>\u00a0<\/strong><\/p>\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>\u0130kinci trimesterda (\u0130kinci 3 ayl\u0131k d\u00f6nem) beslenme<\/p>\n<p>\u0130lk hamilelik haber al\u0131nd\u0131\u011f\u0131 andan itibaren \u00e7ok elzem olan sa\u011fl\u0131kl\u0131 beslenme, ikinci trimester dedi\u011fimiz 14.-26. haftalar\u0131 kapsayan ikinci 3 ayl\u0131k d\u00f6nemde de \u00e7ok \u00f6nemlidir. Birinci trimesterde \u00f6nemli olan konular bu d\u00f6nemde de \u00f6nemlidir.<\/p>\n<p>Birinci trimesterde bebe\u011fin ihtiya\u00e7lar\u0131 minimum d\u00fczeyde oldu\u011fu i\u00e7in annenin g\u00fcnl\u00fck beslenmesine \u00e7ok eklemeye yapmas\u0131na ve kilo vermesine gerek yok demi\u015ftik. Ancak ikinci trimesterda bu durum biraz de\u011fi\u015fmektedir. Bebe\u011fin b\u00fcy\u00fcmesine ba\u011fl\u0131 olarak besin \u00f6\u011fesi ve enerji ihtiyac\u0131 artt\u0131\u011f\u0131ndan anne aday\u0131 beslenmesine g\u00fcnl\u00fck ortalama 300 kalori kadar ek yaparak artan ihtiyac\u0131 kar\u015f\u0131lamas\u0131 gerekmektedir.<\/p>\n<p>\u00d6zellikle <strong>20. haftadan<\/strong> sonra beslenmeye ek yap\u0131lmas\u0131 gerekmektedir. \u00c7\u00fcnk\u00fc bu d\u00f6nem bebe\u011fin h\u0131zla b\u00fcy\u00fcmeye ve geli\u015fmeye ba\u015flad\u0131\u011f\u0131 d\u00f6nemdir. Zaten bu d\u00f6nemde birinci trimesterda g\u00f6r\u00fclen i\u015ftahs\u0131zl\u0131k, yemek yiyememe durumu yerini tam tersi artan i\u015ftaha b\u0131rak\u0131r. \u0130\u015ftah\u0131 artan anne adaylar\u0131 fazla kilo alaca\u011f\u0131m diye stres yapmamal\u0131d\u0131r. Al\u0131nan bu fazla enerji v\u00fccuttaki de\u011fi\u015fim, bebek b\u00fcy\u00fcmesi ve emzirme d\u00f6neminde s\u00fct sal\u0131n\u0131m\u0131nda kullan\u0131lacak ya\u011f deposunun haz\u0131rl\u0131\u011f\u0131nda kullan\u0131l\u0131r. Bu durum tabi ki iki ki\u015filik veya a\u015f\u0131r\u0131 t\u00fcketim anlam\u0131na gelmemektedir.\u00a0 Besleyici a\u015f\u0131r\u0131 derecede \u015feker, ya\u011f i\u00e7eren tatl\u0131lar, hamur i\u015flerinden m\u00fcmk\u00fcn oldu\u011funca uzak durulmal\u0131d\u0131r.<\/p>\n<p>Hamileli\u011fin ikinci trimester\u0131nda artan enerji, vitamin ve mineral ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in protein, kompleks karbonhidrat, sa\u011fl\u0131kl\u0131 ya\u011flar, sebze ve meyve dengeli bir \u015fekilde t\u00fcketilmelidir. Hamileli\u011fin ikinci trimester\u0131nda anne adaylar\u0131 en az iki \u00f6\u011f\u00fcnde mutlaka et, tavuk, bal\u0131k, yumurta gibi kaliteli protein kaynaklar\u0131n\u0131 tercih etmelidir. Hem bitkisel protein kayna\u011f\u0131 olan kuru baklagillere haftal\u0131k beslenmede 2 g\u00fcn yer verilmelidir.<\/p>\n<p>Birinci trimesterda bahsetti\u011fimiz kalsiyum,\u00a0 fosfor, demir, D vitamini, iyot, B12 vitamini, C vitamini gibi besin \u00f6\u011felerinin artan gereksinimi mutlaka kar\u015f\u0131lanmal\u0131d\u0131r. \u0130kinci trimesterda en \u00e7ok \u00fczerinde durulacak besin \u00f6\u011felerinden biri demirdir. B\u00fcy\u00fcme ve geli\u015fmenin h\u0131zland\u0131\u011f\u0131 bu d\u00f6nemde kan hacminin artmas\u0131 nedeniyle demire ihtiya\u00e7 artmaktad\u0131r. Bu artan gereksinim kar\u015f\u0131lanmazsa annede halsizlik, yorgunluk, enfeksiyonlara diren\u00e7sizlik gibi belirtilerle karakterize anemi olarak adland\u0131r\u0131lan kans\u0131zl\u0131k durumu g\u00f6r\u00fcl\u00fcr. Annede g\u00f6r\u00fclen anemi sonucu d\u00fc\u015f\u00fck do\u011fum a\u011f\u0131rl\u0131kl\u0131 bebek hatta bebek \u00f6l\u00fcmleri g\u00f6r\u00fclebilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamilelikte_olusabilecek_demir_eksikligi_anemisini_onlemek_icin\"><\/span><strong>Hamilelikte olu\u015fabilecek demir eksikli\u011fi anemisini \u00f6nlemek i\u00e7in;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Demirden zengin olan k\u0131rm\u0131z\u0131 et, k\u00fcmes hayvanlar\u0131, yumurta, kurubaklagil, tam tah\u0131llar, pekmez, f\u0131nd\u0131k gibi besin gruplar\u0131 g\u00fcnl\u00fck beslenmede yer almal\u0131d\u0131r.<\/li>\n<li>Yemeklerle birlikte C vitamininden zengin meyve ve sebzeleri (biber, narenciye, kivi, \u0131spanak,\u2026) t\u00fcketmek demir emilimini artt\u0131r\u0131r.<\/li>\n<li>Yemeklerle birlikte t\u00fcketilen \u00e7ay ve kahve demir emilimini engeller. Yemeklerden 1-2 saat kadar \u00f6nce veya sonra t\u00fcketilmeli ve miktar\u0131 mutlaka s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r.<\/li>\n<li>Hamile birey beslenmesiyle artan demir gereksinimini kar\u015f\u0131layam\u0131yorsa doktor\/diyetisyen onay\u0131yla demir takviyesi kullanmas\u0131 gerekebilir.<\/li>\n<\/ul>\n<p>\u0130kinci trimesterda B12 vitaminine de dikkat etmek gerekiyor. Hamilelikte B12 vitamini eksikli\u011fine ba\u011fl\u0131 olarak megaloblastik anemi, da\u011fumsal anomaliler ve sinir sisteminde s\u0131k\u0131nt\u0131lar olu\u015fmaktad\u0131r. Besinsel kaynaklar\u0131 organ etleri, k\u0131rm\u0131z\u0131 et, s\u00fct, peynir, yumurta sar\u0131s\u0131, bal\u0131k gibi hayvansal g\u0131dalard\u0131r ve bitkisel g\u0131dalarda bulunmamaktad\u0131r. Buna ba\u011fl\u0131 olarak vejetaryen annelerin bebeklerinde n\u00f6rolojik bozukluklar olabilmektedir. Bu nedenle vejetaryen veya hayvansal g\u0131dalara ula\u015f\u0131m\u0131n k\u0131s\u0131tl\u0131 oldu\u011fu gebelerde doktor kontrol\u00fcnde takviyesi gerekebilir.<\/p>\n<figure id=\"attachment_10846\" aria-describedby=\"caption-attachment-10846\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10846\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/hamile-anneler-icin-ornek-beslenme-programi.jpg?resize=626%2C416&#038;ssl=1\" alt=\"Hamile anneler i\u00e7in \u00f6rnek beslenme program\u0131\" width=\"626\" height=\"416\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/hamile-anneler-icin-ornek-beslenme-programi.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/hamile-anneler-icin-ornek-beslenme-programi.jpg?resize=300%2C199&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10846\" class=\"wp-caption-text\">Hamile anneler i\u00e7in \u00f6rnek beslenme program\u0131<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Ikinci_trimester_icin_ornek_bir_saglikli_beslenme_programi\"><\/span><strong>\u0130kinci trimester i\u00e7in \u00f6rnek bir sa\u011fl\u0131kl\u0131 beslenme program\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>KAHVALTI<\/strong><\/p>\n<p>1 adet ha\u015flanm\u0131\u015f yumurta veya omlet (1 tatl\u0131 ka\u015f\u0131\u011f\u0131 ya\u011f ile, sebzeli olabilir.)<\/p>\n<p>2 dilim peynir (1 dilim= 2 parmak b\u00fcy\u00fckl\u00fc\u011f\u00fcnde)<\/p>\n<p>5-10 adet az tuzlu zeytin veya 2-3 tam ceviz<\/p>\n<p>Bol ye\u015fillik, salatal\u0131k, domates<\/p>\n<p>1 yemek ka\u015f\u0131\u011f\u0131 tahin-pekmez<\/p>\n<p>2 ince dilim tam bu\u011fday ekmek (1 dilim= 1 avu\u00e7 i\u00e7i b\u00fcy\u00fckl\u00fc\u011f\u00fc=25 gr)<\/p>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong><\/p>\n<p><strong>\u00a0<\/strong>1 porsiyon taze meyve<\/p>\n<p>1 su barda\u011f\u0131 ayran<\/p>\n<p>10-12 adet antep f\u0131st\u0131\u011f\u0131 veya 7 adet \u00e7i\u011f badem<\/p>\n<p><strong>\u00a0<\/strong><strong>\u00d6\u011eLE YEME\u011e\u0130 <\/strong><\/p>\n<p>3 k\u00f6fte b\u00fcy\u00fckl\u00fc\u011f\u00fcnde et\/tavuk\/bal\u0131k (Izgara\/f\u0131r\u0131n\/ha\u015flama)<\/p>\n<p>Renkli bol salata<\/p>\n<p>1 su barda\u011f\u0131 ayran veya 1 kase cac\u0131k<\/p>\n<p>2 ince dilim tam bu\u011fday ekme\u011fi<\/p>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong><\/p>\n<p>1 porsiyon taze meyve<\/p>\n<p>3 yemek ka\u015f\u0131\u011f\u0131 yo\u011furt<\/p>\n<p>2 yemek ka\u015f\u0131\u011f\u0131 yulaf ezmesi<\/p>\n<p><strong>AK\u015eAM YEME\u011e\u0130 <\/strong><\/p>\n<p>1 kep\u00e7e \u00e7orba<\/p>\n<p>8 yemek ka\u015f\u0131\u011f\u0131 sebze yeme\u011fi<\/p>\n<p>Renkli bol salata<\/p>\n<p>1 kase yo\u011furt<\/p>\n<p>1-2 ince dilim tam bu\u011fday ekme\u011fi<\/p>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong><strong>\u00a0<\/strong><\/p>\n<p>1 porsiyon taze meyve<\/p>\n<p>1 su barda\u011f\u0131 s\u00fct<\/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<h2><span class=\"ez-toc-section\" id=\"_Ucuncu_trimesterda_Son_3_aylik_donem_beslenme\"><\/span><strong>\u00a0\u00dc\u00e7\u00fcnc\u00fc trimesterda (Son 3 ayl\u0131k d\u00f6nem) beslenme<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0130lk hamilelik haberi al\u0131nd\u0131\u011f\u0131 andan itibaren \u00e7ok elzem olan sa\u011fl\u0131kl\u0131 beslenme, \u00fc\u00e7\u00fcnc\u00fc trimester dedi\u011fimiz 27.-40. haftalar\u0131 kapsayan son 3 ayl\u0131k d\u00f6nemde de \u00e7ok \u00f6nemlidir. Birinci ve ikinci trimesterde \u00f6nemli olan konular bu d\u00f6nemde de \u00f6nemlidir.<\/p>\n<p>Protein, kompleks karbonhidrat, sa\u011fl\u0131kl\u0131 ya\u011flar, sebze ve meyveler yeterli miktarda t\u00fcketilerek gereken enerji ve besin \u00f6\u011feleri sa\u011flanmal\u0131d\u0131r. Birinci ve ikinci trimesterda bahsetti\u011fim sa\u011fl\u0131kl\u0131 beslenme kurallar\u0131 son trimesterda da ge\u00e7erlidir. Uzman kontrol\u00fcnde yap\u0131lacak hafif egzersizler de yararl\u0131 olacakt\u0131r.<\/p>\n<p>En fazla kilo al\u0131nan d\u00f6nem \u00fc\u00e7\u00fcnc\u00fc trimesterd\u0131r. \u00c7\u00fcnk\u00fc bebek en h\u0131zl\u0131 bu d\u00f6nemde b\u00fcy\u00fcr. B\u00fcy\u00fcmenin h\u0131zl\u0131 oldu\u011fu bu d\u00f6nemde protein al\u0131m\u0131 artt\u0131r\u0131lmal\u0131d\u0131r. Kahvalt\u0131da 2 dilim peynir + 1 yumurta; g\u00fcnl\u00fck 2 -3 su barda\u011f\u0131 s\u00fct, yo\u011furt, kefir;\u00a0 \u00f6\u011fle ve ak\u015fam bir tabak etli yemek veya g\u00fcnl\u00fck 150-200 gram et\/tavuk\/bal\u0131k t\u00fcketimi protein gereksinimini kar\u015f\u0131lar.<\/p>\n<p>Hamileli\u011fin \u00fc\u00e7\u00fcnc\u00fc trimester\u0131nda beyin geli\u015fiminde etkili olan Omega 3 al\u0131m\u0131na \u00f6nem verilmelidir. Somon gibi ya\u011fl\u0131 bal\u0131klar, ceviz, semizotu gibi besinler Omega 3 a\u00e7\u0131s\u0131ndan zengindir. Beslenme ile yeterli miktarda al\u0131namazsa doktor kontrol\u00fcnde takviye kullan\u0131lmal\u0131d\u0131r.<\/p>\n<p>Artan kan hacmi i\u00e7in demir, kemik geli\u015fimi i\u00e7in yeterli kalsiyum al\u0131m\u0131 bu d\u00f6nemde de \u00f6nemlidir. Kalp sa\u011fl\u0131\u011f\u0131, sinir iletimi gibi g\u00f6revleri bulunan magnezyum (tam tah\u0131l, kuru baklagil, \u00e7i\u011f kuruyemi\u015fler, koyu ye\u015fil yaprakl\u0131 sebzeler)\u00a0 ve potasyumu (muz, kay\u0131s\u0131, patates vb.) i\u00e7eren besinlere g\u00fcnl\u00fck beslenmede yer verilmelidir.<\/p>\n<p>Hamileli\u011fin \u00fc\u00e7\u00fcnc\u00fc trimester\u0131nda ayaklarda ve ellerde \u015fi\u015fme (\u00f6dem) durumu g\u00f6r\u00fclebilir. Bu nedenle \u00f6deme neden olan tuz ve \u015feker t\u00fcketimi k\u0131s\u0131tlanmal\u0131d\u0131r. Ananas, salatal\u0131k, kivi, yaban mersini, muz gibi besinler \u00f6dem atmaya yard\u0131mc\u0131 olabilir. Su t\u00fcketimi de 2,5-3 litre kadar olmal\u0131d\u0131r.<\/p>\n<p>Hamilelik s\u00fcrecinde gebelerin kar\u015f\u0131la\u015ft\u0131\u011f\u0131 sorunlardan biri olan kab\u0131zl\u0131k son \u00fc\u00e7 ayl\u0131k d\u00f6nemde s\u0131k g\u00f6r\u00fcl\u00fcr. <strong>\u00a0<\/strong>Buna hamilelikle ilgili baz\u0131 hormonlar\u0131n ba\u011f\u0131rsak hareketlerini yava\u015flatmas\u0131, kilo al\u0131m\u0131na da ba\u011fl\u0131 olarak hareketin azalmas\u0131 ve beslenme d\u00fczenindeki hatalar neden olmaktad\u0131r.<\/p>\n<figure id=\"attachment_10847\" aria-describedby=\"caption-attachment-10847\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10847\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kabizligi-onleyecek-veya-hafifletecek-oneriler.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Kab\u0131zl\u0131\u011f\u0131 \u00f6nleyecek veya hafifletecek \u00f6neriler\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kabizligi-onleyecek-veya-hafifletecek-oneriler.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Kabizligi-onleyecek-veya-hafifletecek-oneriler.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10847\" class=\"wp-caption-text\">Kab\u0131zl\u0131\u011f\u0131 \u00f6nleyecek veya hafifletecek \u00f6neriler<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Kabizligi_onleyecek_veya_hafifletecek_oneriler\"><\/span><strong>Kab\u0131zl\u0131\u011f\u0131 \u00f6nleyecek veya hafifletecek \u00f6neriler<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Bol ve \u00f6zellikle \u0131l\u0131k s\u0131v\u0131 t\u00fcketimi ba\u011f\u0131rsa\u011f\u0131n d\u00fczenli \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olur. G\u00fcnl\u00fck su t\u00fcketimi 2,5-3 litre alt\u0131na d\u00fc\u015fmemelidir.<\/li>\n<li>Bol s\u0131v\u0131 gibi bol posa(lif) da ba\u011f\u0131rsaklar\u0131n d\u00fczenli \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olur. Sebze, meyve, tam tah\u0131l \u00fcr\u00fcnleri, kurubaklagiller gibi besinlerin posa i\u00e7eri\u011fi y\u00fcksektir. G\u00fcnde en az 5 porsiyon sebze ve meyve, bulgur, yulaf ezmesi,\u00a0 tam tah\u0131l ekmek ve di\u011fer \u00fcr\u00fcnleri, haftada iki kez kurubaklagil yemekleri t\u00fcketerek posa miktar\u0131n\u0131z\u0131 artt\u0131rabilirsiniz.<\/li>\n<li>Siz hareket ederseniz ba\u011f\u0131rsaklar\u0131n\u0131z da hareket eder. Bu nedenle yapaca\u011f\u0131n\u0131z y\u00fcr\u00fcy\u00fc\u015f ve hafif egzersizler kab\u0131zl\u0131k sorununa iyi gelecektir.<\/li>\n<li>Do\u011fal laksatif etkileri bulunan kuru erik, kay\u0131s\u0131, incir veya bunlarla yap\u0131lan komposto\/ho\u015faf kab\u0131zl\u0131\u011f\u0131 \u00f6nleyebilir.<\/li>\n<li><strong>Hamilelikte laksatif etkisi olan ila\u00e7lar kullan\u0131lmamal\u0131d\u0131r!<\/strong><\/li>\n<\/ul>\n<p>Hamilelikte \u00f6zellikle hamileli\u011fin son \u00fc\u00e7 ay\u0131nda s\u0131k g\u00f6r\u00fclen sorunlardan biri olan mide yanmas\u0131\/ek\u015fimesi, bebe\u011fin b\u00fcy\u00fcmesiyle mideye bask\u0131 yapmas\u0131 sonucu olu\u015fur.<\/p>\n<figure id=\"attachment_10849\" aria-describedby=\"caption-attachment-10849\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10849\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Mide-yanmasi-eksimesini-onleyecek-veya-hafifletecek-oneriler.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Mide yanmas\u0131\/ek\u015fimesini \u00f6nleyecek veya hafifletecek \u00f6neriler\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Mide-yanmasi-eksimesini-onleyecek-veya-hafifletecek-oneriler.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/05\/Mide-yanmasi-eksimesini-onleyecek-veya-hafifletecek-oneriler.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10849\" class=\"wp-caption-text\">Mide yanmas\u0131\/ek\u015fimesini \u00f6nleyecek veya hafifletecek \u00f6neriler<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Mide_yanmasieksimesini_onleyecek_veya_hafifletecek_oneriler\"><\/span><strong>Mide yanmas\u0131\/ek\u015fimesini \u00f6nleyecek veya hafifletecek \u00f6neriler<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>A\u015f\u0131r\u0131 soslu, kremal\u0131 ve ya\u011fl\u0131 besinleri t\u00fcketmemeye \u00f6zen g\u00f6sterin.<\/li>\n<li>Az az ve s\u0131k s\u0131k beslenin.<\/li>\n<li>\u00c7ay, kahve vb. kafeinli i\u00e7ecekler mide yanmas\u0131 ve ek\u015fimesinin artmas\u0131na sebep olaca\u011f\u0131ndan t\u00fcketmeyin.<\/li>\n<li>Yemekten sonra hafif y\u00fcr\u00fcy\u00fc\u015fler yapmak yard\u0131mc\u0131 olabilir.<\/li>\n<li>Karn\u0131n\u0131za bask\u0131 yapan k\u0131yafetler giymeyin.<\/li>\n<li>Uyurken y\u00fcksek yast\u0131k tercih edin.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Ucuncu_trimester_icin_ornek_bir_saglikli_beslenme_programi\"><\/span><strong>\u00dc\u00e7\u00fcnc\u00fc trimester i\u00e7in \u00f6rnek bir sa\u011fl\u0131kl\u0131 beslenme program\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<p>1 adet ha\u015flanm\u0131\u015f yumurta<\/p>\n<p>2 dilim peynir (1 dilim= 2 parmak b\u00fcy\u00fckl\u00fc\u011f\u00fcnde)<\/p>\n<p>10 adet az tuzlu zeytin veya 4 tam ceviz<\/p>\n<p>Bol ye\u015fillik, salatal\u0131k, domates<\/p>\n<p>1 yemek ka\u015f\u0131\u011f\u0131 tahin-pekmez<\/p>\n<p>1 porsiyon meyve<\/p>\n<p>2 ince dilim tam bu\u011fday ekmek (1 dilim= 1 avu\u00e7 i\u00e7i b\u00fcy\u00fckl\u00fc\u011f\u00fc=25 gr)<\/p>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong><\/p>\n<p><strong>\u00a0<\/strong>1 porsiyon taze meyve<\/p>\n<p>1 su barda\u011f\u0131 patlam\u0131\u015f m\u0131s\u0131r<\/p>\n<p>1 yemek ka\u015f\u0131\u011f\u0131 \u00e7i\u011f kabak \u00e7ekirde\u011fi<\/p>\n<p><strong>\u00a0<\/strong><strong>\u00d6\u011eLE YEME\u011e\u0130 <\/strong><\/p>\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 ince dilim tam bu\u011fday ekme\u011fi veya 4-5 yemek ka\u015f\u0131\u011f\u0131 bulgur\/makarna<\/p>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong><\/p>\n<p>1 fincan \u0131hlamur \u00e7ay\u0131<\/p>\n<p>2 ince dilim tam bu\u011fday ekmek, 1 dilim peynir, domates, salatal\u0131k ve ye\u015fillik kullanarak haz\u0131rlanm\u0131\u015f sandvi\u00e7<\/p>\n<p><strong>AK\u015eAM YEME\u011e\u0130 <\/strong><\/p>\n<p>1 kep\u00e7e \u00e7orba<\/p>\n<p>1 tabak kurubaklagil yeme\u011fi veya etli sebze yeme\u011fi<\/p>\n<p>Renkli bol salata<\/p>\n<p>1 su barda\u011f\u0131 ayran<\/p>\n<p>1 ince dilim tam bu\u011fday ekme\u011fi<\/p>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong><strong>\u00a0<\/strong><\/p>\n<p>1 porsiyon taze meyve<\/p>\n<p>1 su barda\u011f\u0131 sade kefir<\/p>\n<p>5 adet \u00e7i\u011f badem<\/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","protected":false},"excerpt":{"rendered":"<p>Hamilelikte beslenme ve beslenme d\u00fczeni nas\u0131l olmal\u0131? Hamilelikte sa\u011fl\u0131kl\u0131 beslenme neden \u00f6nemli? Anne adaylar\u0131 g\u00fcnl\u00fck beslenmede nelere dikkat etmeli? Diyetisyen \u015eeyma Solak B\u0131\u00e7aklar, hamilelikte beslenme \u00f6nerilerini yazd\u0131!&#8230; \u0130\u015fte ay ay hamilelikte beslenme listesi!.. Ay ay hamilelikte beslenme nas\u0131l olmal\u0131?\u00a0 Hamilelik m\u00fcjdesini alan anne adaylar\u0131n\u0131 tatl\u0131 bir tela\u015f sarmaktad\u0131r. Bebeklerinin sa\u011fl\u0131\u011f\u0131, yeterince beslenip beslenemedi\u011fi, geli\u015fimi gibi [&hellip;]<\/p>\n","protected":false},"author":127,"featured_media":10831,"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-10820","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\/05\/ay-ay-hamilelikte-beslenme.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10820","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=10820"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10820\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/10831"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=10820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=10820"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=10820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}