{"id":14327,"date":"2024-12-05T20:31:41","date_gmt":"2024-12-05T17:31:41","guid":{"rendered":"https:\/\/annebebekkulubu.com\/blog\/?p=14327"},"modified":"2025-03-03T12:27:06","modified_gmt":"2025-03-03T09:27:06","slug":"okul-cocuklarinda-uyku-ve-beslenme-nasil-olmali","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/okul-cocuklarinda-uyku-ve-beslenme-nasil-olmali\/","title":{"rendered":"Okul \u00e7ocuklar\u0131nda uyku ve beslenme nas\u0131l olmal\u0131?"},"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-6a57ce8fc2e8c\" 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-6a57ce8fc2e8c\"  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\/okul-cocuklarinda-uyku-ve-beslenme-nasil-olmali\/#Cocugunuza_kahvalti_aliskanligini_kazandirin\" >\u00c7ocu\u011funuza kahvalt\u0131 al\u0131\u015fkanl\u0131\u011f\u0131n\u0131 kazand\u0131r\u0131n<\/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\/okul-cocuklarinda-uyku-ve-beslenme-nasil-olmali\/#Gunluk_beslenme_duzeni_nasil_olmali\" >G\u00fcnl\u00fck beslenme d\u00fczeni nas\u0131l olmal\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\/okul-cocuklarinda-uyku-ve-beslenme-nasil-olmali\/#Uyku_ve_bagisiklik_iliskisi\" >Uyku ve ba\u011f\u0131\u015f\u0131kl\u0131k ili\u015fkisi<\/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\/okul-cocuklarinda-uyku-ve-beslenme-nasil-olmali\/#Hafta_sonlari_dahil_tutarli_bir_rutin\" >Hafta sonlar\u0131 dahil tutarl\u0131 bir rutin<\/a><\/li><\/ul><\/nav><\/div>\n<p>\u00c7ocuklar\u0131n yo\u011fun bir e\u011fitim d\u00f6neminde hem sa\u011fl\u0131klar\u0131n\u0131 korumak hem de ba\u015far\u0131lar\u0131n\u0131 desteklemek, ebeveynlerin \u00f6ncelikleri aras\u0131nda yer al\u0131yor. Okul \u00e7a\u011f\u0131nda, \u00e7ocuklar\u0131n ba\u011f\u0131\u015f\u0131kl\u0131k sistemlerini g\u00fc\u00e7l\u00fc tutmak, odaklanmalar\u0131n\u0131 sa\u011flamak ve enerjilerini dengede tutmak i\u00e7in do\u011fru beslenme ve uyku al\u0131\u015fkanl\u0131klar\u0131na dikkat etmek b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Peki,\u00a0 <strong>okul \u00e7ocuklar\u0131nda uyku ve beslenme nas\u0131l olmal\u0131?<\/strong> <strong>\u00c7ocuk Sa\u011fl\u0131\u011f\u0131 ve Hastal\u0131klar\u0131 Uzman\u0131 Dr. Asl\u0131 Yal\u00e7\u0131nkaya<\/strong>, \u00e7ocuklar\u0131n bu s\u00fcre\u00e7te g\u00fc\u00e7l\u00fc kalmalar\u0131 i\u00e7in velilere yol g\u00f6sterecek \u00f6nemli tavsiyelerde bulunuyor.<\/p>\n<figure id=\"attachment_14353\" aria-describedby=\"caption-attachment-14353\" style=\"width: 702px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-14353\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2024\/11\/cocuk-kahvalti-tarifleri.jpg?resize=696%2C514&#038;ssl=1\" alt=\"\u00c7ocuk kahvalt\u0131 tarifleri\" width=\"696\" height=\"514\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2024\/11\/cocuk-kahvalti-tarifleri.jpg?w=702&amp;ssl=1 702w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2024\/11\/cocuk-kahvalti-tarifleri.jpg?resize=300%2C221&amp;ssl=1 300w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2024\/11\/cocuk-kahvalti-tarifleri.jpg?resize=696%2C514&amp;ssl=1 696w\" sizes=\"(max-width: 696px) 100vw, 696px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-14353\" class=\"wp-caption-text\">\u00c7ocuk kahvalt\u0131 tarifleri<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Cocugunuza_kahvalti_aliskanligini_kazandirin\"><\/span><strong>\u00c7ocu\u011funuza kahvalt\u0131 al\u0131\u015fkanl\u0131\u011f\u0131n\u0131 kazand\u0131r\u0131n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Okul \u00e7a\u011f\u0131, b\u00fcy\u00fcme ve geli\u015fmenin h\u0131zla ilerledi\u011fi bir d\u00f6nemdir. Bu d\u00f6nemde do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131 kazand\u0131rmak, \u00e7ocuklar\u0131n t\u00fcm ya\u015famlar\u0131 boyunca sa\u011fl\u0131kl\u0131 bireyler olmalar\u0131n\u0131 sa\u011flar. Dr. Asl\u0131 Akyol Yal\u00e7\u0131nkaya, \u00f6zellikle kahvalt\u0131n\u0131n \u00f6nemine dikkat \u00e7ekiyor. &#8220;Kahvalt\u0131, \u00e7ocuklar\u0131n enerji dolu bir g\u00fcn ge\u00e7irebilmeleri i\u00e7in vazge\u00e7ilmezdir. Yumurta, kuru meyve, ceviz ve tam bu\u011fday ekme\u011fi gibi besinlerle g\u00fcne ba\u015flayan \u00e7ocuklar, g\u00fcn boyunca daha dengeli bir enerjiye sahip olur&#8221; diyor. Ayr\u0131ca kahvalt\u0131n\u0131n \u00e7e\u015fitlendirilebilece\u011fini ve peynirli tost, yaban mersini gibi sa\u011fl\u0131kl\u0131 se\u00e7eneklerle de \u00e7ocuklar\u0131n kahvalt\u0131 al\u0131\u015fkanl\u0131\u011f\u0131 kazanmalar\u0131na yard\u0131mc\u0131 olunabilece\u011fini belirtiyor.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gunluk_beslenme_duzeni_nasil_olmali\"><\/span><strong>G\u00fcnl\u00fck beslenme d\u00fczeni nas\u0131l olmal\u0131?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>G\u00fcn i\u00e7inde \u00e7ocuklar\u0131n hem yeterli hem de kaliteli kalori almas\u0131 gerekti\u011fini vurgulayan Dr. Yal\u00e7\u0131nkaya, basit \u015fekerler, paketli g\u0131dalar ve fast food tarz\u0131 yiyeceklerin yerine sa\u011fl\u0131kl\u0131 besinler tercih edilmesini \u00f6neriyor. \u00c7ocuklar\u0131n \u00f6\u011f\u00fcnlerinde mutlaka s\u00fct \u00fcr\u00fcnleri, hayvansal proteinler, baklagiller ve sebzeler bulunmal\u0131d\u0131r. Ayr\u0131ca tam tah\u0131ll\u0131 ekmek, \u00e7inko ve di\u011fer besin maddeleri a\u00e7\u0131s\u0131ndan zengin kuruyemi\u015fler ile \u00e7ocuklar\u0131n ba\u011f\u0131\u015f\u0131kl\u0131k sistemlerinin g\u00fc\u00e7lendirilmesi desteklenebilir. Dr. Yal\u00e7\u0131nkaya, &#8220;G\u00fcnl\u00fck bir avu\u00e7 kuruyemi\u015f ve bir porsiyon meyve \u00e7ocuklar\u0131n sa\u011fl\u0131kl\u0131 geli\u015fimi i\u00e7in \u00f6nemlidir&#8221; diyor.<\/p>\n<figure id=\"attachment_14354\" aria-describedby=\"caption-attachment-14354\" style=\"width: 700px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-14354\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2024\/11\/cocuk-uyku-duzeni.jpg?resize=696%2C524&#038;ssl=1\" alt=\"\u00c7ocuk uyku d\u00fczeni\" width=\"696\" height=\"524\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2024\/11\/cocuk-uyku-duzeni.jpg?w=700&amp;ssl=1 700w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2024\/11\/cocuk-uyku-duzeni.jpg?resize=300%2C226&amp;ssl=1 300w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2024\/11\/cocuk-uyku-duzeni.jpg?resize=696%2C524&amp;ssl=1 696w\" sizes=\"(max-width: 696px) 100vw, 696px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-14354\" class=\"wp-caption-text\">\u00c7ocuk uyku d\u00fczeni<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Uyku_ve_bagisiklik_iliskisi\"><\/span><strong>Uyku ve ba\u011f\u0131\u015f\u0131kl\u0131k ili\u015fkisi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yeterli uyku, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi \u00fczerinde b\u00fcy\u00fck bir etkiye sahiptir. Dr. Yal\u00e7\u0131nkaya, 6-13 ya\u015f aras\u0131 \u00e7ocuklar\u0131n g\u00fcnl\u00fck 9-12 saat, 14-17 ya\u015f aras\u0131 \u00e7ocuklar\u0131n ise 8-10 saat uykuya ihtiya\u00e7 duydu\u011funu belirtiyor. &#8220;Kaliteli ve yeterli uyku, \u00e7ocuklar\u0131n okulda dikkat ve konsantrasyon s\u00fcrelerini uzat\u0131rken, ba\u011f\u0131\u015f\u0131kl\u0131k sistemlerini de g\u00fc\u00e7lendirir&#8221; diyen Dr. Yal\u00e7\u0131nkaya, ge\u00e7 yatman\u0131n ve ekran ba\u015f\u0131nda fazla zaman ge\u00e7irmenin b\u00fcy\u00fcme hormonu \u00fczerinde olumsuz etkiler yaratabilece\u011fini vurguluyor. Bu nedenle, \u00e7ocuklar\u0131n uyku \u00f6ncesi en az bir saat \u00f6nce ekranlardan uzakla\u015fmalar\u0131n\u0131 \u00f6neriyor.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hafta_sonlari_dahil_tutarli_bir_rutin\"><\/span><strong>Hafta sonlar\u0131 dahil tutarl\u0131 bir rutin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00c7ocuklar\u0131n erken yatma al\u0131\u015fkanl\u0131\u011f\u0131 kazanmalar\u0131n\u0131n hem fiziksel hem de zihinsel geli\u015fimlerini destekledi\u011fini belirten Dr. Yal\u00e7\u0131nkaya, hafta sonlar\u0131 dahil tutarl\u0131 bir uyku rutinine sahip olman\u0131n \u00f6nemini vurguluyor. &#8220;Erken yatan, erken kalkan, d\u00fczenli ve kaliteli beslenen \u00e7ocuklar her zaman daha g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemine sahip olur&#8221; diyor.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c7ocuklar\u0131n yo\u011fun bir e\u011fitim d\u00f6neminde hem sa\u011fl\u0131klar\u0131n\u0131 korumak hem de ba\u015far\u0131lar\u0131n\u0131 desteklemek, ebeveynlerin \u00f6ncelikleri aras\u0131nda yer al\u0131yor. Okul \u00e7a\u011f\u0131nda, \u00e7ocuklar\u0131n ba\u011f\u0131\u015f\u0131kl\u0131k sistemlerini g\u00fc\u00e7l\u00fc tutmak, odaklanmalar\u0131n\u0131 sa\u011flamak ve enerjilerini dengede tutmak i\u00e7in do\u011fru beslenme ve uyku al\u0131\u015fkanl\u0131klar\u0131na dikkat etmek b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Peki,\u00a0 okul \u00e7ocuklar\u0131nda uyku ve beslenme nas\u0131l olmal\u0131? \u00c7ocuk Sa\u011fl\u0131\u011f\u0131 ve Hastal\u0131klar\u0131 Uzman\u0131 Dr. [&hellip;]<\/p>\n","protected":false},"author":80,"featured_media":14352,"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-14327","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\/2024\/11\/cocuklarda-okul-basarisi.jpg?fit=705%2C531&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/14327","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\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=14327"}],"version-history":[{"count":5,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/14327\/revisions"}],"predecessor-version":[{"id":14358,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/14327\/revisions\/14358"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/14352"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=14327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=14327"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=14327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}