{"id":13436,"date":"2022-11-21T12:56:25","date_gmt":"2022-11-21T09:56:25","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=13436"},"modified":"2022-12-06T14:06:31","modified_gmt":"2022-12-06T11:06:31","slug":"gebelige-bedenimi-nasil-hazirlarim","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/gebelige-bedenimi-nasil-hazirlarim\/","title":{"rendered":"Gebeli\u011fe bedenimi nas\u0131l haz\u0131rlar\u0131m?"},"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-69e51ca15ca1d\" 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-69e51ca15ca1d\"  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\/gebelige-bedenimi-nasil-hazirlarim\/#Hamilelikte_anne_beslenmesi\" >Hamilelikte anne beslenmesi<\/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\/gebelige-bedenimi-nasil-hazirlarim\/#Besin_gruplari\" >Besin gruplar\u0131<\/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\/gebelige-bedenimi-nasil-hazirlarim\/#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-4\" href=\"https:\/\/annebebekkulubu.com\/blog\/gebelige-bedenimi-nasil-hazirlarim\/#B12_vitamini\" >B12 vitamini<\/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\/gebelige-bedenimi-nasil-hazirlarim\/#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-6\" href=\"https:\/\/annebebekkulubu.com\/blog\/gebelige-bedenimi-nasil-hazirlarim\/#Demir\" >Demir<\/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\/gebelige-bedenimi-nasil-hazirlarim\/#Magnezyum\" >Magnezyum<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\"><strong>Gebelik d\u00f6nemi<\/strong> her anne aday\u0131 i\u00e7in \u00e7ok \u00f6nemli bir d\u00f6nem olmakla beraber s\u00fcrprizlerle dolu olan bir ser\u00fcvendir. Bu d\u00f6neme zihni haz\u0131rlamak kadar bedeni haz\u0131rlamak da hem anne hem de bebek i\u00e7in \u00e7ok \u00f6nemlidir. Gebelik d\u00f6neminin ilk 3 ay\u0131nda yani birinci trimester\u0131nda bebe\u011fin organ geli\u015fimi ger\u00e7ekle\u015fmektedir bu nedenle temiz beslenmek \u00e7ok \u00f6nemliyken ikinci \u00f6zellikle de son trimesterda b\u00fcy\u00fcme ve geli\u015fmesi olduk\u00e7a h\u0131zl\u0131 olmaktad\u0131r bu nedenle bu d\u00f6nemlerde de yeterli ve dengeli beslendi\u011finize emin olmal\u0131s\u0131n\u0131z. Gebelik d\u00f6nemindeki beslenmenizden emin olman\u0131z kadar <strong>gebeli\u011fe haz\u0131rl\u0131k<\/strong> d\u00f6neminde de bedenizi haz\u0131rlaman\u0131z bu d\u00f6nemin daha sa\u011fl\u0131kl\u0131 ge\u00e7mesi i\u00e7in \u00e7ok \u00f6nemlidir. <strong>Uzman Diyetisyen Deniz Z\u00fcnb\u00fclcan<\/strong>, <strong>hamilelik planlayan anne adaylar\u0131 ve hamile anneler i\u00e7in yazd\u0131!<\/strong><\/span><\/p>\n<p>&nbsp;<\/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=\"Hamilelikte_anne_beslenmesi\"><\/span><strong>Hamilelikte anne beslenmesi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">E\u011fer ki planl\u0131 bir gebelik ya\u015f\u0131yorsan\u0131z mutlaka 3 ay \u00f6ncesinde kan tahlillerinizi kontrol ettirmeli ve v\u00fccudunuzda \u00f6zellikle folik asit, B12, D vitamini ve demir, magnezyum minerali eksikli\u011fi olup olmad\u0131\u011f\u0131na emin olmal\u0131s\u0131n\u0131z. Sonu\u00e7lar\u0131n\u0131z do\u011frultusunda da doktorunuz ve beslenme uzman\u0131n\u0131zdan destek alman\u0131zda fayda var.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Yeterli ve dengeli beslenmeniz,<\/strong> her besin grubundan t\u00fcketmeniz ve \u00f6zellikle baz\u0131 vitamin ve minerallerin al\u0131m\u0131na dikkat etmeniz gerekmektedir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Yeterli ve dengeli beslenme<\/strong>: V\u00fccudun b\u00fcy\u00fcmesi, yenilenmesi ve \u00e7al\u0131\u015fmas\u0131 i\u00e7in gerekli olan enerji ve besin \u00f6gelerinin her birinin yeterli miktarlarda al\u0131nmas\u0131 ve v\u00fccutta uygun \u015fekilde kullan\u0131lmas\u0131na yeterli ve dengeli beslenme denir. Tek besin diyetleri, az \u00f6\u011f\u00fcn t\u00fcketimi, k\u0131s\u0131tl\u0131 beslenme programlar\u0131 hi\u00e7 bir zaman \u00f6nerilmemektedir ancak gebelik d\u00f6nemine haz\u0131rlan\u0131yorsan\u0131z mutlaka \u00f6\u011f\u00fcnlerinizi do\u011fru yapt\u0131\u011f\u0131n\u0131za emin olmal\u0131s\u0131n\u0131z.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Besin_gruplari\"><\/span><strong>Besin gruplar\u0131<br \/>\n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Et-yumurta-kurubaklagil grubu, s\u00fct ve s\u00fct \u00fcr\u00fcnleri, tah\u0131l ve tah\u0131l grubu, meyve ve sebzeler besin gruplar\u0131d\u0131r. Et-yumurta-kurubaklagil grubu h\u00fccre yenilenmesinde, kan yap\u0131m\u0131nda etkili olup protein i\u00e7eri\u011fi daha y\u00fcksektir. S\u00fct ve s\u00fct \u00fcr\u00fcnleri grubu kalsiyumdan zengin bir gruptur. Kemiklerin ve di\u015flerin geli\u015fmesinde, h\u00fccre \u00e7al\u0131\u015fmas\u0131nda etkilidir. Tah\u0131l ve tah\u0131l grubu karbonhidratlardan zengin protein kalitesi d\u00fc\u015f\u00fck gruptur. Ekmek, hamuri\u015fi, pirin\u00e7, bulgur, makarna, \u00e7orba, patates, leblebi gibi besinler tah\u0131l grubu besinlerdir. Meyve ve sebzeler ise lif, vitamin ve mineral i\u00e7eri\u011fi y\u00fcksektir. Hastal\u0131klara kar\u015f\u0131 direncin artt\u0131r\u0131lmas\u0131nda, sindirim sisteminin d\u00fczenlenmesinde, b\u00fcy\u00fcme ve geli\u015fmede etkilidir.<\/span><\/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><span style=\"font-weight: 400;\">Suda eriyen bir B vitamindir. DNA sentezinde ve tamirinde etkilidir. B\u00fcy\u00fcme ve geli\u015fmede \u00f6zellikle de fetal d\u00f6nemde \u00e7ok etkilidir. Koyu ye\u015fil yaprakl\u0131 sebzelerde, avokado, karaci\u011fer, b\u00f6brek, \u0131spanak, brokoli, ku\u015fkonmaz, mercimek gibi besinlerde y\u00fcksek miktarda bulunur. Gebelik d\u00f6neminde doktorun \u00f6nerinisi ile de gebeli\u011fe haz\u0131rl\u0131k d\u00f6neminde folik asit i\u00e7eren besinlere ek olarak takviyenin al\u0131nmas\u0131 bebe\u011fin geli\u015fimi i\u00e7in \u00e7ok \u00f6nemlidir.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"B12_vitamini\"><\/span><strong>B12 vitamini<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eksikli\u011finde k\u0131rm\u0131z\u0131 ve beyaz kan h\u00fccrelerinin yap\u0131s\u0131 bozulmaktad\u0131r. B12 vitamini et kaynaklar\u0131nda bulunmaktad\u0131r. Sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in, metabolik olaylar\u0131n d\u00fczg\u00fcn bir \u015fekilde ger\u00e7ekle\u015febilmesi i\u00e7in v\u00fccutta yeterli olmas\u0131 \u00e7ok \u00f6nemlidir. Hele ki gebelik d\u00f6neminde yada haz\u0131rlan\u0131rken yeterli olmas\u0131 daha da \u00f6nemlidir. DNA sentezinde, omurilik ve sinir sisteminin geli\u015fmesinde etkilidir.<\/span><\/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><span style=\"font-weight: 400;\">D vitaminin bilinen en \u00f6nemli fonksiyonu, v\u00fccutta kemik ve kalsiyum metabolizmas\u0131na etkisidir. B\u00fcy\u00fcme ve geli\u015fme \u00fczerine, h\u00fccresel farkl\u0131la\u015fma, beyin geli\u015fimi ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi \u00fczerine olumlu etkileri bulunmaktad\u0131r. Gebelik planl\u0131yorsan\u0131z mutlaka D vitamininizi kontrol ettirmelisiniz.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Demir\"><\/span><strong>Demir<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0130nsan v\u00fccudunda depolanan demir miktar\u0131, sa\u011fl\u0131kl\u0131 erkeklerde ortalama 4g, sa\u011fl\u0131kl\u0131 eri\u015fkin kad\u0131nlarda, 2-2.5 g kadard\u0131r. Bu fark\u0131n sebebi, kad\u0131nlarda adet kanamas\u0131yla v\u00fccuttan demir kayb\u0131d\u0131r. Gebelik d\u00f6neminde artan kan yap\u0131m\u0131 olaca\u011f\u0131 i\u00e7in demir \u00e7ok daha \u00f6nemlidir. Bu nedenle mutlaka demir depolar\u0131 da kontrol edilmelidir. Gebeli\u011fin ikinci yar\u0131s\u0131ndan sonra demir ihtiyac\u0131nda artmalar meydana gelir bu noktada besinlerle kar\u015f\u0131lamak g\u00fc\u00e7 olabilece\u011fi i\u00e7in doktor kontrol\u00fcnde takviye al\u0131nabilir. K\u0131rm\u0131z\u0131 et ve kurubaklagiller demirden zengin besinlerdendir.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Magnezyum\"><\/span><strong>Magnezyum<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kalsiyumun emilimini destekler, kan \u015fekerini ve kan bas\u0131nc\u0131n\u0131 d\u00fczenler, kas kas\u0131lmas\u0131n\u0131n d\u00fczenlenmesini sa\u011flar, kalp kaslar\u0131n\u0131 korur, enzimlerin do\u011fru bir \u015fekilde \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar, protein ve ya\u011f sentezi gibi \u00f6nemli faaliyetleri destekler, kas ve sinir sistemini d\u00fczenler. Gebelik d\u00f6neminde de bebe\u011fin geli\u015fimi, erken do\u011fum riskinin azalt\u0131lmas\u0131 ve rahim kas\u0131lmalar\u0131n\u0131n kontrol edilebilmesinde etkilidir.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gebelik d\u00f6nemi her anne aday\u0131 i\u00e7in \u00e7ok \u00f6nemli bir d\u00f6nem olmakla beraber s\u00fcrprizlerle dolu olan bir ser\u00fcvendir. Bu d\u00f6neme zihni haz\u0131rlamak kadar bedeni haz\u0131rlamak da hem anne hem de bebek i\u00e7in \u00e7ok \u00f6nemlidir. Gebelik d\u00f6neminin ilk 3 ay\u0131nda yani birinci trimester\u0131nda bebe\u011fin organ geli\u015fimi ger\u00e7ekle\u015fmektedir bu nedenle temiz beslenmek \u00e7ok \u00f6nemliyken ikinci \u00f6zellikle de son [&hellip;]<\/p>\n","protected":false},"author":170,"featured_media":13455,"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":{"0":"post-13436","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2022\/11\/gebelige-bedenimi-nasil-hazirlarim.png?fit=1000%2C800&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/13436","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\/170"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=13436"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/13436\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/13455"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=13436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=13436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=13436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}