{"id":11542,"date":"2021-08-05T12:27:35","date_gmt":"2021-08-05T09:27:35","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=11542"},"modified":"2021-08-05T12:32:16","modified_gmt":"2021-08-05T09:32:16","slug":"dogum-sonrasi-saglikli-kilo-vermek","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-saglikli-kilo-vermek\/","title":{"rendered":"Do\u011fum sonras\u0131 sa\u011fl\u0131kl\u0131 kilo vermek"},"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-69e58ec572c54\" 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-69e58ec572c54\"  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\/dogum-sonrasi-saglikli-kilo-vermek\/#Dogumdan_ne_kadar_sure_sonra_diyetisyene_gidilir\" >Do\u011fumdan ne kadar s\u00fcre sonra diyetisyene gidilir?<\/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\/dogum-sonrasi-saglikli-kilo-vermek\/#Anne_sutunun_miktar_ve_kalitesini_nasil_artirabilirsiniz\" >Anne s\u00fct\u00fcn\u00fcn miktar ve kalitesini nas\u0131l art\u0131rabilirsiniz?<\/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\/dogum-sonrasi-saglikli-kilo-vermek\/#Anneler_icin_10_onemli_puf_nokta\" >Anneler i\u00e7in 10 \u00f6nemli p\u00fcf nokta:<\/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\/dogum-sonrasi-saglikli-kilo-vermek\/#Emziren_Anne_Saglikli_Beslenme_Ornek_Listesi\" >Emziren Anne Sa\u011fl\u0131kl\u0131 Beslenme \u00d6rnek Listesi<\/a><\/li><\/ul><\/nav><\/div>\n<p>Hamilelik d\u00f6neminde kilo al\u0131m\u0131 her kad\u0131n i\u00e7in ge\u00e7erlidir. Bebe\u011fin ve annenin sa\u011fl\u0131kl\u0131 bir hamilelik d\u00f6nemi ge\u00e7irmesi ve sonras\u0131 i\u00e7in beslenmesine dikkat etmesi gerekir. Hal b\u00f6yleyken bazen kilolar olmas\u0131 gerekenden fazla al\u0131nabiliyor. Hem sa\u011fl\u0131kl\u0131 hamilelik ge\u00e7irmek hem de do\u011fum sonras\u0131nda sa\u011fl\u0131kl\u0131 kilo vermek i\u00e7in beslenme uzman\u0131 veya diyetisyenden yard\u0131m almak gerekiyor. \u0130\u015fte bu nokta da do\u011fum sonras\u0131 yak\u0131n \u00e7evrelerden duyaca\u011f\u0131n\u0131z bilgi kirlili\u011fine kar\u015f\u0131 <strong>Uzman Diyetisyen \u015eevval G\u00fczel <\/strong>yeni do\u011fum yapm\u0131\u015f anneler i\u00e7in sa\u011fl\u0131kl\u0131 kilo verme, beslenme ve \u00f6rnek diyet listesini <strong>Anne Bebek Kul\u00fcb\u00fc<\/strong> i\u00e7in yazd\u0131.<\/p>\n<p><strong>Do\u011fum sonras\u0131 sa\u011fl\u0131kl\u0131 kilo vermek, eski bedenimize kolayca kavu\u015fmak m\u00fcmk\u00fcn m\u00fc? Emziren anneler ne zaman diyet yapmal\u0131?<\/strong><\/p>\n<p>Merhaba sevgili anneler, do\u011fum sonras\u0131 kilolar\u0131n\u0131z\u0131 nas\u0131l sa\u011fl\u0131kl\u0131 ve kal\u0131c\u0131 bir \u015fekilde verece\u011finizi haydi gelin i\u015fin uzman\u0131ndan \u00f6\u011frenelim.<\/p>\n<p>Biz kad\u0131nlar kendimize \u00f6zen g\u00f6stermeyi severiz. Hamilelik d\u00f6neminde belki de en \u00f6zledi\u011finiz \u015fey \u015f\u0131k\u0131r \u015f\u0131k\u0131r giyinmek, s\u00fcslenmek\u2026 Ama gelin g\u00f6r\u00fcn ki bunu geciktiren baz\u0131 kilo art\u0131\u015flar\u0131 s\u00f6z konusu. Bu tabi ki kal\u0131c\u0131 de\u011fil. Olman\u0131z gerekenden fazla kiloya sahip olman\u0131z en do\u011fal sonu\u00e7.<\/p>\n<p>Do\u011fum sonras\u0131 bebe\u011finizi emzirmeye ba\u015flad\u0131\u011f\u0131n\u0131zda kilo vermek i\u00e7in acele etmeyip bu tekrar\u0131 olmayan \u00f6zel anlar\u0131n tad\u0131 \u00e7\u0131karman\u0131zdan yanay\u0131m. Lohusa d\u00f6neminde mutlaka sa\u011fl\u0131kl\u0131 ve d\u00fczenli beslenmeli bebe\u011finizin ihtiyac\u0131 olan s\u00fct\u00fc yeterli miktarda almas\u0131n\u0131 sa\u011flanmal\u0131s\u0131n\u0131z. <strong>\u00c7ok d\u00fc\u015f\u00fck kalorili a\u00e7l\u0131k diyetleri herkes i\u00e7in sak\u0131ncal\u0131d\u0131r.<\/strong><\/p>\n<p>H\u0131zl\u0131 kilo kayb\u0131 i\u00e7in yap\u0131lan d\u00fc\u015f\u00fck kalorili diyetler annenin s\u00fct verimini olumsuz y\u00f6nde etkiler. \u00d6zellikle karbonhidrat ve proteinden fakir beslenme anne s\u00fct\u00fcn\u00fcn kalitesini azalt\u0131r. Anne s\u00fct\u00fc alan \u00e7ocuklar ilk \u00fc\u00e7 ay h\u0131zl\u0131 bir \u015fekilde kilo almaya ba\u015flarlar.<\/p>\n<p>D\u00f6rd\u00fcnc\u00fc aydan sonra b\u00fcy\u00fcme h\u0131z\u0131 yava\u015flar ve alt\u0131nc\u0131 ay sonras\u0131 ek g\u0131daya ge\u00e7i\u015fle de bebe\u011fin geli\u015fimi artar. Doktorlar\u0131n ve bilimin tavsiyesi \u00fczerine \u00fclkemizde de anneler bebeklerini <strong>en az 6 ay<\/strong> en fazla iki sene <strong>anne s\u00fct\u00fc<\/strong> ile besliyor.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogumdan_ne_kadar_sure_sonra_diyetisyene_gidilir\"><\/span><strong>Do\u011fumdan ne kadar s\u00fcre sonra diyetisyene gidilir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Do\u011fum sonras\u0131 d\u00f6rd\u00fcnc\u00fc aydan sonra kilo vermek isteyen annelerimiz mutlaka <strong>diyetisyen<\/strong> e\u015fli\u011finde hafif diyetlerden faydalanmaya ba\u015flayabilir.<\/p>\n<p>Do\u011fumdan bir s\u00fcre sonra do\u011fru beslenme ile yakla\u015f\u0131k 4-5 kilo rahatl\u0131kla verilir. \u0130lk 4 ay boyunca ayl\u0131k 500-1000 gr aras\u0131 zay\u0131flama idealdir ancak anne gebelik \u00f6ncesi kiloluysa \u00fczerine do\u011fum kilolar\u0131 da eklendi ise ayda 2 kg\u2019a kadar kay\u0131plar da g\u00f6zlemek m\u00fcmk\u00fcnd\u00fcr.<\/p>\n<p>Ancak ayda 2 kg \u00fczerinde zay\u0131flamak emziren anneler i\u00e7in s\u0131k\u0131nt\u0131 yaratabilir. Anne olarak bu d\u00f6nemde beslenme al\u0131\u015fkanl\u0131klar\u0131nda yapaca\u011f\u0131n\u0131z iyi de\u011fi\u015fiklikler i\u015finizi daha da kolayla\u015ft\u0131racakt\u0131r. Kilo vermek i\u00e7in az kalori almak hem annenin hem de bebe\u011fin yetersiz beslenmesine sebep olur.<\/p>\n<p>Bu d\u00f6nemde <strong>annelerin kendi ve bebe\u011finin sa\u011fl\u0131\u011f\u0131 i\u00e7in yeterli miktarda enerji, protein, vitamin ve mineralleri almas\u0131 \u015fart.<\/strong> Emzirirken dengeli beslenmelisiniz. Hepimiz biliyoruz ki anne s\u00fct\u00fc bebe\u011finiz i\u00e7in en ideal besin kayna\u011f\u0131. Sadece onun ihtiya\u00e7lar\u0131na g\u00f6re ona \u00f6zel \u00fcretiliyor.<\/p>\n<p>Emzirme ile do\u011fum sonras\u0131 s\u00fcre\u00e7te annenin iyile\u015fme h\u0131z\u0131nda bir art\u0131\u015f olur. Ayr\u0131ca emzirirken harcanan kalori kilo vermeye destek\u00e7idir bunu biliyor muydunuz? Emziren her anne g\u00fcnl\u00fck yakla\u015f\u0131k 6 -7 \u00e7ay barda\u011f\u0131 kadar yani 700 ml s\u00fct salg\u0131lar. Bunun i\u00e7in de her g\u00fcn 500 -700 aras\u0131 kalori harcar. Bu kalori kayb\u0131 bir saat orta seviyede egzersize denktir.<\/p>\n<p>Yenido\u011fanlar genellikle birka\u00e7 saatlik aral\u0131klarla beslenir, bu da v\u00fccudunuzun s\u00fct \u00fcretmek i\u00e7in ayn\u0131 s\u0131kl\u0131kla enerji harcad\u0131\u011f\u0131 anlam\u0131na gelir. Bu sayede de depodaki ya\u011flardan biraz\u0131n\u0131 kullanm\u0131\u015f oluruz.<\/p>\n<p>Su; anne s\u00fct\u00fcnde y\u00fcksek bir orana sahiptir. <strong>Emzirme s\u0131ras\u0131nda fazla s\u0131v\u0131 ihtiyac\u0131n\u0131z olacak.<\/strong> Her emzirme seans\u0131nda mutlaka bir bardak su i\u00e7ilmeli. Yap\u0131lan bir\u00e7ok \u00e7al\u0131\u015fma s\u00fct\u00fcn s\u0131k aral\u0131klarla sa\u011f\u0131lmas\u0131n\u0131n s\u00fct \u00fcretimini daha olumlu etkiledi\u011fini g\u00f6stermektedir.<\/p>\n<p>G\u00fcnde en az 10-12 bardak su ya da g\u00fcn boyunca her emzirmenin ard\u0131ndan ba\u015fka bir sa\u011fl\u0131kl\u0131 i\u00e7ecek t\u00fcketmenizi \u00f6neririm. Mesela \u015fekersiz komposto ve ho\u015faf, \u00e7orbalar, rezene \u0131hlamur tarz\u0131nda yumu\u015fak i\u00e7imli bitki \u00e7aylar\u0131, ayran, s\u00fct, kefir gibi. Kompostoyu \u015fekerli yapman\u0131za hi\u00e7 gerek yok meyvenin kendi \u015fekeri yeterli gelecektir.<\/p>\n<figure id=\"attachment_11549\" aria-describedby=\"caption-attachment-11549\" style=\"width: 1000px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-11549\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/08\/young-mom-holding-her-baby-air-blank-space.jpg?resize=696%2C348&#038;ssl=1\" alt=\"Do\u011fum sonras\u0131 sa\u011fl\u0131kl\u0131 kilo vermek, eski bedenimize kolayca kavu\u015fmak m\u00fcmk\u00fcn m\u00fc? Emziren \" width=\"696\" height=\"348\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/08\/young-mom-holding-her-baby-air-blank-space.jpg?w=1000&amp;ssl=1 1000w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/08\/young-mom-holding-her-baby-air-blank-space.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/08\/young-mom-holding-her-baby-air-blank-space.jpg?resize=768%2C384&amp;ssl=1 768w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/08\/young-mom-holding-her-baby-air-blank-space.jpg?resize=696%2C348&amp;ssl=1 696w\" sizes=\"(max-width: 696px) 100vw, 696px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-11549\" class=\"wp-caption-text\">Do\u011fum sonras\u0131 sa\u011fl\u0131kl\u0131 kilo vermek, eski bedenimize kolayca kavu\u015fmak m\u00fcmk\u00fcn m\u00fc?<\/figcaption><\/figure>\n<p>Do\u011fum sonras\u0131 kilo verme h\u0131z\u0131 asl\u0131nda gebelik s\u00fcresince al\u0131nan kilo ile tabi ki ba\u011flant\u0131l\u0131d\u0131r. Gebelik d\u00f6nemini 8 -12 kg alarak normal aral\u0131klarda do\u011fumunu tamamlam\u0131\u015f bir anne ilk 6 ay\u0131n sonunda dengeli beslenme ve d\u00fczenli emzirme ile normal kilosuna kavu\u015fabiliyorken gebelik d\u00f6neminde \u201cayy ben iki canl\u0131y\u0131m !! \u201d diye diye 20 -30 kg gibi a\u015f\u0131r\u0131 kilolar alm\u0131\u015f annelerimizin normal kilolar\u0131na d\u00f6nmeleri bir miktar daha uzun s\u00fcrmektedir.<\/p>\n<p>De\u011ferli anneler bu kilolar\u0131 almam\u0131z 9 ay s\u00fcrd\u00fc o y\u00fczden l\u00fctfen verirken de kendinize zaman tan\u0131y\u0131n, aceleci olmay\u0131n. Yava\u015f bir \u015fekilde vermeniz gerekti\u011fini akl\u0131n\u0131zdan \u00e7\u0131karmamal\u0131s\u0131n\u0131z. Daha h\u0131zl\u0131 kilo vermek i\u00e7in sizi dolay\u0131s\u0131yla da bebe\u011finizi fazla zorlayacak yollara ba\u015fvurmay\u0131n.<\/p>\n<p>Anne adaylar\u0131 ve emziren anneler i\u00e7in en kestirme ve do\u011fru yol bence gebelik d\u00f6neminde a\u015f\u0131r\u0131 kilo almamak ve hamilelikten itibaren <strong>beslenme uzman\u0131\/diyetisyen<\/strong> ile d\u00fczenli g\u00f6r\u00fc\u015fmek olacakt\u0131r. Hep geri plana at\u0131lsa da annenin sa\u011fl\u0131\u011f\u0131 da en az bebe\u011fin sa\u011fl\u0131\u011f\u0131 kadar \u00f6nemli. \u00c7\u00fcnk\u00fc bebek i\u00e7in her \u015feyin en harikas\u0131 anne v\u00fccudunda sentezleniyor.<\/p>\n<p>Annenin <strong>demir, folik asit<\/strong> ve<strong> kalsiyum<\/strong> depolar\u0131 t\u00fcm hayat\u0131 i\u00e7in \u00e7ok \u00f6nemli. Bu sebeple hamilelik kesinle\u015ftikten sonra kilo al\u0131m\u0131 beklenmeden hem anne hem bebek sa\u011fl\u0131\u011f\u0131 i\u00e7in en ba\u015ftan beslenme plan\u0131 yap\u0131lmal\u0131.<\/p>\n<p><strong>Peki ya egzersiz? <\/strong><\/p>\n<p>Sezeryan do\u011fum yapan annelerin v\u00fccutlar\u0131 diki\u015fler, a\u011fr\u0131lar, hareket k\u0131s\u0131tl\u0131l\u0131\u011f\u0131 derken normal do\u011fum yapanlara g\u00f6re daha ge\u00e7 toparlan\u0131yor. Sezeryan do\u011fumdan sonra hafif k\u0131sa mesafe y\u00fcr\u00fcy\u00fc\u015flere ve oturdu\u011funuz yerde kol egzersizlerine ba\u015flayabilirsiniz. Zaten be\u015f alt\u0131 ay kadar sonra v\u00fccut toparlanmaya ve eski haline d\u00f6nmeye ba\u015flayacakt\u0131r. Doktor onay\u0131 olmadan di\u011fer egzersizleri yapmaya ba\u015flamamal\u0131s\u0131n\u0131z.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Anne_sutunun_miktar_ve_kalitesini_nasil_artirabilirsiniz\"><\/span><strong>Anne s\u00fct\u00fcn\u00fcn miktar ve kalitesini nas\u0131l art\u0131rabilirsiniz?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/anne-sutu-arttirici-bitkisel-caylar\/\">Anne s\u00fct\u00fcn\u00fc art\u0131ran<\/a> g\u0131dalar y\u0131llard\u0131r merak edilmektedir. \u00d6yle deh\u015fete d\u00fc\u015f\u00fcrecek kadar mucizevi g\u0131dalar de\u011filler. \u00c7o\u011fu hepimizin bildi\u011fi her g\u00fcn g\u00f6rd\u00fc\u011f\u00fc, yedi\u011fi \u015feyler. Ama t\u00fcketici olarak \u00f6zelliklerini yeteri kadar bilmiyoruz diyebiliriz.<\/p>\n<p>S\u00fct\u00fcn\u00fcze, kahvalt\u0131n\u0131za ekleyece\u011finiz 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 kadar tahin helvas\u0131, ekleyece\u011finiz susam-simit, meyveli yulaf kaseleri, yulafl\u0131 kurabiyeler, kuru ve mevsim meyveleri, ceviz, f\u0131nd\u0131k, badem, arpa-bu\u011fday pilav\u0131\/\u00e7orbas\u0131, ye\u015fil yaprakl\u0131 sebzeler, havu\u00e7, rezene \u00e7ay\u0131 gibi lezzetli \u00f6\u011f\u00fcnler sizi ve bebe\u011finizi mutlu etmeye yetebilir.<\/p>\n<p>Bilinen bir di\u011fer bitki <strong>dereotu<\/strong>dur. Salatalar\u0131n\u0131za, \u00e7orbalar\u0131n\u0131za 1-2 dal kadar ekleyebilirsiniz. Fazlas\u0131 daha \u00e7ok s\u00fct yapmaz, ba\u015f d\u00f6nd\u00fcr\u00fcr aman dikkat.<\/p>\n<p>Maydanoz bu konuda biraz s\u0131k\u0131nt\u0131l\u0131 olabiliyor pek tercih etmeyin. T\u00fcm bunlara ek olarak emzirmede <strong>psikolojik fakt\u00f6rler<\/strong>in \u00f6nemini l\u00fctfen g\u00f6z ard\u0131 etmeyin. En hassas en k\u0131r\u0131lgan d\u00f6nem. Duygular \u015felale.. Annemizin s\u00fct\u00fcn\u00fcn yetece\u011fine inanc\u0131 tam olmal\u0131 ama bebe\u011fini de g\u00f6zlemlemeli. Kendini kand\u0131rmamal\u0131.<\/p>\n<p>Bebe\u011fi istedik\u00e7e emzirirse, dengeli beslenir ve yeterli s\u0131v\u0131 al\u0131rsa, anne s\u00fct\u00fc zaten artacakt\u0131r. E\u011fer belli bir g\u0131dan\u0131n s\u00fct\u00fcn\u00fcz\u00fc art\u0131rd\u0131\u011f\u0131n\u0131 fark ettiyseniz a\u015f\u0131r\u0131ya ka\u00e7madan o g\u0131day\u0131 alman\u0131zda yarar vard\u0131r. Bazen sadece bu d\u00fc\u015f\u00fcnce bile motive edip s\u00fct\u00fc art\u0131rabilir.<\/p>\n<p>Bebe\u011finiz sizin ald\u0131\u011f\u0131n\u0131z baz\u0131 g\u0131dalara hassasiyet g\u00f6steriyorsa emzirme sonras\u0131nda genelde huzursuzsa bir s\u00fcre o g\u0131dadan uzak kalman\u0131z\u0131 \u00f6neririm.<\/p>\n<p>Sonucunda bebe\u011finizin rahatlad\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcyorsan\u0131z, emzirme s\u00fcreci boyunca o g\u0131day\u0131 beslenmenizden \u00e7\u0131karman\u0131zda b\u00fcy\u00fck yarar vard\u0131r. Bu durumu genelde gaz yapan yiyeceklerde ve kuru baklagillerde g\u00f6rmekteyiz.<\/p>\n<p>Pi\u015firmeden \u00f6nce 1 gece sirkeli suda bekletmek ve pi\u015firirken <strong>kimyon<\/strong> eklemek sizi ve bebe\u011finizi \u00e7ok rahatlatacakt\u0131r i\u00e7iniz rahat olsun. Ancak problem hala devam ediyorsa bir s\u00fcre bu g\u0131dalardan uzak kalmay\u0131 deneyebilirsiniz. Aile \u00f6yk\u00fcs\u00fcnde belli g\u0131da alerjileri varsa, bu g\u0131dalar\u0131 t\u00fcketirken de dikkatli olmal\u0131s\u0131n\u0131z. Lahana, karnabahar, kuru baklagiller, kereviz, p\u0131rasa, brokoli, portakal, kavun, kiraz, so\u011fan, sar\u0131msak gibi koku, yap\u0131s\u0131 g\u00fc\u00e7l\u00fc g\u0131dalar s\u0131k kar\u015f\u0131m\u0131za \u00e7\u0131k\u0131yor bebekte gaz sanc\u0131s\u0131n\u0131 art\u0131rabiliyor.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Anneler_icin_10_onemli_puf_nokta\"><\/span><strong>Anneler i\u00e7in 10 \u00f6nemli p\u00fcf nokta:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>V\u00fccudunuz 1 ml s\u00fct \u00fcretimi i\u00e7in yakla\u015f\u0131k 7-8 kalori harcar.<\/li>\n<li><strong>D vitamini<\/strong> anne s\u00fct\u00fcnde yeterli miktarda de\u011fildir. Bebe\u011fe yap\u0131lan ila\u00e7 takviyesine ek olarak, <strong>hem anne hem bebek g\u00fcne\u015fli havalarda her g\u00fcn 15 -20 dakika a\u00e7\u0131k havaya \u00e7\u0131karak dirseklere kadar \u00f6n kolunu g\u00fcne\u015flendirmelidir.<\/strong> Bu vitaminin v\u00fccudumuzda sentezi i\u00e7in faydal\u0131 olacakt\u0131r.<\/li>\n<li>En sa\u011flam kaynaklar\u0131 ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et ve yumurta olan B12 vitamini s\u00fct kalitesi a\u00e7\u0131s\u0131ndan olduk\u00e7a \u00f6nemlidir.<\/li>\n<li>Her kad\u0131n osteoporoz riskini d\u00fc\u015f\u00fcnmeli. Hem gebelik hem de emzirme d\u00f6neminde <a href=\"https:\/\/annebebekkulubu.com\/blog\/cocuk\/keci-sutu-mucizesi-nedir\/\">Kalsiyum<\/a>un yeterli al\u0131nmas\u0131, annenin kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemlidir.<\/li>\n<li><a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/gebelikte-folik-asit-kullanimi-nasil-olmali\/\">Folik asit<\/a> gebelik d\u00f6neminde oldu\u011fu kadar, emzirme d\u00f6neminde de gen\u00e7 k\u0131zl\u0131kta da \u00f6nemlidir sadece hamileler de\u011fil t\u00fcm kad\u0131nlar e\u011fer folat de\u011ferleri d\u00fc\u015f\u00fckse kullanmal\u0131d\u0131r. Ye\u015fil yaprakl\u0131 sebzeleri bolca yemek gerekir. Ancak <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/tiroid-hastalari-nasil-beslenmeli\/\">Tiroid<\/a> probleminiz varsa k\u00f6k sebzeleri s\u0131n\u0131rl\u0131 t\u00fcketmelisiniz.<\/li>\n<li>G\u00fcnl\u00fck protein mutlaka yeterli miktarda al\u0131nmal\u0131d\u0131r. \u00d6zellikle haftada en az 2 kez bal\u0131k t\u00fcketilmelidir. B\u00f6ylelikle Fosfor a\u00e7\u0131s\u0131ndan da eksi\u011fi de kapatm\u0131\u015f oluruz.<\/li>\n<li>Magnezyum ve \u00e7inko her kad\u0131n i\u00e7in ya\u015fam\u0131n her d\u00f6neminde \u00f6nemlidir. En iyi kaynaklar\u0131ndan birisi taze f\u0131nd\u0131k ve kabak \u00e7ekirde\u011fi.<\/li>\n<li>Demir eksikli\u011finiz varsa, taze s\u0131k\u0131lm\u0131\u015f ev yap\u0131m\u0131 meyve sular\u0131na pekmez ekleyebilirsiniz. Kuru siyah \u00fcz\u00fcm t\u00fcketebilirsiniz.<\/li>\n<li>Ekme\u011fi kestim demeyle maalesef olmuyor. Sa\u011fl\u0131kl\u0131 bir metabolizma i\u00e7in B vitaminin t\u00fcm t\u00fcrleri gereklidir. Bunun i\u00e7in tam bu\u011fday, bulgur ve kuru baklagiller tercih edilebilir.<\/li>\n<li>Emzirme\/Gebelik d\u00f6neminde s\u00fct t\u00fcketmeye \u00f6zen g\u00f6stermeniz gerekir. Protein, karbonhidrat ve kalsiyum a\u00e7\u0131s\u0131ndan ideal besindir. Gaz yap\u0131yorsa laktozsuz s\u00fctleri tercih edilebilirsiniz. Art\u0131k ula\u015f\u0131m\u0131 olduk\u00e7a kolay her yerde bulabilirsiniz.<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Emziren_Anne_Saglikli_Beslenme_Ornek_Listesi\"><\/span><strong>Emziren Anne Sa\u011fl\u0131kl\u0131 Beslenme \u00d6rnek Listesi<br \/>\n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Kahvalt\u0131<\/strong><br \/>\nA\u00e7\u0131k \u015eekersiz \u00c7ay Ya Da Bitki \u00c7aylar\u0131<br \/>\n1 Su Barda\u011f\u0131 S\u00fct Veya Yumurta<br \/>\n1 Dilim Peynir + 2 Tam Ceviz + Mevsim Sebzeleri Ve Ye\u015fillikler<br \/>\n2 \u0130nce Dilim Tam Tah\u0131ll\u0131 Ekmek<\/li>\n<li><strong>Ara \u00d6\u011f\u00fcn<\/strong><br \/>\n1 Orta Boy Meyve veya Komposto,Limonata(\u015eekersiz,bal eklenebilir) + 10-15 \u00c7i\u011f F\u0131nd\u0131k<\/li>\n<li><strong>\u00d6\u011fle Yeme\u011fi<\/strong><br \/>\n1 Tabak Etli Sebze veya Kuru Baklagil Yeme\u011fi<br \/>\n2-3 Ka\u015f\u0131k Bulgur veya Makarna veya 1 Dilim Ekmek veya \u00c7orba<br \/>\nSalata ( 1 Tatl\u0131Ka\u015f\u0131\u011f\u0131 Zeytinya\u011f )<br \/>\n1 Kase Yo\u011furt veya Cac\u0131k\/Suland\u0131r\u0131lm\u0131\u015f Kefir<\/li>\n<li><strong>Ara \u00d6\u011f\u00fcn<\/strong><br \/>\n1 Bardak Ayran+ 2 Dilim Ekmek \u0130le Sandvi\u00e7\/Tost veya Evde Yap\u0131lm\u0131\u015f Sa\u011fl\u0131kl\u0131Kek+S\u00fct<\/li>\n<li><strong>Ak<\/strong><strong>\u015fam<\/strong><br \/>\n1 Kase \u00c7orba<br \/>\n3-4 K\u00f6fte kadar \u0131zgara et veya tavuk veya bal\u0131k<br \/>\nSalata (1 Tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131)<br \/>\n1 Dilim ekmek veya 3-4 yemek ka\u015f\u0131\u011f\u0131 bulgur\/makarna<\/li>\n<li><strong>Ara \u00d6\u011f\u00fcn<\/strong><br \/>\n1 Orta boy meyve +1 bardak rezene \u00e7ay\u0131<br \/>\n5-6 Minik galeta<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><b>Do\u011fum sonras\u0131 sa\u011fl\u0131kl\u0131 kilo vermek isteyen anneler,<\/b><\/span><span style=\"font-weight: 400;\">\u00a0dilerseniz forum sayfam\u0131zda tecr\u00fcbeli annelerimizden destek alabilirsiniz! Siz de akl\u0131n\u0131za tak\u0131lanlar\u0131, merak ettiklerinizi veya \u00f6\u011frenmek istediklerinizi bize <strong><a href=\"https:\/\/forum.annebebekkulubu.com\/\">Forum Anne Bebek Kul\u00fcb\u00fc<\/a><\/strong> \u00fczerinden yazabilirsiniz. <strong>Kad\u0131nlar olarak birlikte g\u00fc\u00e7l\u00fcy\u00fcz!<\/strong>\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelik d\u00f6neminde kilo al\u0131m\u0131 her kad\u0131n i\u00e7in ge\u00e7erlidir. Bebe\u011fin ve annenin sa\u011fl\u0131kl\u0131 bir hamilelik d\u00f6nemi ge\u00e7irmesi ve sonras\u0131 i\u00e7in beslenmesine dikkat etmesi gerekir. Hal b\u00f6yleyken bazen kilolar olmas\u0131 gerekenden fazla al\u0131nabiliyor. Hem sa\u011fl\u0131kl\u0131 hamilelik ge\u00e7irmek hem de do\u011fum sonras\u0131nda sa\u011fl\u0131kl\u0131 kilo vermek i\u00e7in beslenme uzman\u0131 veya diyetisyenden yard\u0131m almak gerekiyor. \u0130\u015fte bu nokta da do\u011fum [&hellip;]<\/p>\n","protected":false},"author":167,"featured_media":11548,"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":[4,119,7],"tags":[],"class_list":{"0":"post-11542","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-aile","8":"category-emzirme","9":"category-saglik"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/08\/young-attractive-mom-sleepwear-smiling-hugging-kissing-her-baby-sitting-bed-window-closed-eyes.jpg?fit=1000%2C667&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/11542","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\/167"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=11542"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/11542\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/11548"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=11542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=11542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=11542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}