{"id":4353,"date":"2019-09-21T13:02:21","date_gmt":"2019-09-21T10:02:21","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=4353"},"modified":"2019-09-21T13:02:21","modified_gmt":"2019-09-21T10:02:21","slug":"en-saglikli-beslenme-cantasi","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/en-saglikli-beslenme-cantasi\/","title":{"rendered":"En sa\u011fl\u0131kl\u0131 beslenme \u00e7antas\u0131!"},"content":{"rendered":"

\u00c7ocuklarda beslenme al\u0131\u015fkanl\u0131klar\u0131 okul \u00e7a\u011f\u0131nda ba\u015fl\u0131yor ve hayatlar\u0131 boyunca bu al\u0131\u015fkanl\u0131klar\u0131n etkileri devam ediyor.<\/p>\n

Yeti\u015fkinlerde de \u00e7ocuklarda da kahvalt\u0131n\u0131n \u00f6nemi \u00e7ok b\u00fcy\u00fck. Kahvalt\u0131 8-12 saatlik uyku sonras\u0131 uzun a\u00e7l\u0131ktan sonra gelen ilk \u00f6\u011f\u00fcnd\u00fcr. \u0130yi yap\u0131lan bir kahvalt\u0131 beyin fonksiyonlar\u0131n\u0131n daha iyi \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar.<\/p>\n

Yumurta v\u00fccut i\u00e7in gerekli olan temel proteinleri i\u00e7eren bir besindir. \u00c7ocuklar\u0131n her g\u00fcn kahvalt\u0131da 1 adet ha\u015flanm\u0131\u015f yumurta veya az ya\u011fl\u0131 omletler t\u00fcketmesi protein gereksinimini kar\u015f\u0131lamas\u0131na yard\u0131mc\u0131 olacakt\u0131r.\u00a0<\/strong><\/p>\n

Yumurtan\u0131n yan\u0131 s\u0131ra peynir ve s\u00fct de protein ihtiyac\u0131na; ekmek, meyve ve az \u015fekerli m\u0131s\u0131r gevrekleri de karbonhidrat; \u00a0zeytin, badem, ceviz gibi ya\u011fl\u0131 tohumlar da ya\u011f gereksinimine katk\u0131da bulunacakt\u0131r.<\/p>\n

\u200b<\/span>Sa\u011fl\u0131kl\u0131 beslenme \u00e7antas\u0131 neler i\u00e7ermeli ?
\n<\/strong>
\n\u00c7ocuklar\u0131n beslenme \u00e7antalar\u0131 yerine okuldaki bol ya\u011fl\u0131 ve mayonezli sandvi\u00e7leri ve ya abur cuburlar\u0131 \u00a0tercih etmemeleri i\u00e7in onlar\u0131n ilgisini \u00e7ekici bir beslenme \u00e7antas\u0131 haz\u0131rlamak \u00e7ok \u00f6nemlidir.<\/p>\n

\u00c7ocuklar b\u00f6rek po\u011fa\u00e7a tarz\u0131 kolay t\u00fcketilebilen hamurlu besinleri \u00e7ok severler. Evde yapt\u0131\u011f\u0131n\u0131z az ya\u011fl\u0131 po\u011fa\u00e7alar\u0131n ve b\u00f6reklerin i\u00e7ine tabakta t\u00fcketmeyi sevmedikleri sebzeleri koyarak zenginle\u015ftirebilirsiniz.
\n<\/strong>
\nYan\u0131nda koyaca\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck bir kase yo\u011furt ile sevdi\u011fi bir meyve veya az \u015fekerli meyve kompostosu \u00e7ocu\u011funuzun i\u015ftah\u0131n\u0131 a\u00e7acakt\u0131r.
\n<\/strong>
\nTam tah\u0131ll\u0131 ekmek ile haz\u0131rlanm\u0131\u015f peynirli tost, kendi do\u011frad\u0131\u011f\u0131n\u0131z meyveler ile haz\u0131rlad\u0131\u011f\u0131n\u0131z\u0131 meyveli yo\u011furt yan\u0131nda ya\u011fl\u0131 tohumlar(badem, ceviz, f\u0131nd\u0131k) da \u00e7ocuklar i\u00e7in i\u015ftah a\u00e7\u0131c\u0131 bir men\u00fc olabilir.
\nYa\u011fl\u0131 tohumlar B grubu vitaminleri, mineraller, ya\u011f ve proteinden zengin olan besinlerdir. Ayn\u0131 zamanda y\u00fcksek m\u00fcktarda enerji verirler. \u0130\u00e7erdikleri ya\u011f tekli ve \u00e7oklu doymam\u0131\u015f ya\u011f formunda oldu\u011fu i\u00e7in yararl\u0131 etkileri vard\u0131r. E\u011fer \u00e7ocu\u011funuz yumurta t\u00fcketmesini sevmiyor ise tostun i\u00e7ine az ya\u011fda yap\u0131lm\u0131\u015f omlet de koyabilirsiniz.
\n<\/strong>
\nTam tah\u0131ll\u0131 ekmek ile haz\u0131rlayaca\u011f\u0131n\u0131z tavuklu veya ton bal\u0131kl\u0131, bol ye\u015fillik ve domatesli sandvi\u00e7in yan\u0131nda ayran ile kuru meyveden olu\u015fan bir men\u00fc haz\u0131rlayabilirsiniz.<\/p>\n

Ayran yan\u0131ndaki besinlerle beraber uyku etkisi yapmayacakt\u0131r. Ayran yerine s\u00fctl\u00fc tatl\u0131lar da tercih edilebilir.
\n<\/strong>
\n\u00c7ocuklar \u015fekerli besinleri t\u00fcketmeyi \u00e7ok severler. Onlar\u0131n kantinlerdeki gofret ve \u00e7ikolatalara y\u00f6nelmelerini engellemek i\u00e7in puding veya s\u00fctla\u00e7 gibi s\u00fctl\u00fc tatl\u0131larla da beslenme \u00e7antalar\u0131n\u0131 renklendirebilirsiniz. Evde kendiniz yapt\u0131\u011f\u0131n\u0131z f\u0131nd\u0131kl\u0131, cevizli kekler ve kurabiyeler de beslenme \u00e7antas\u0131na eklenebilir.<\/p>\n

\u200b<\/span>\u00d6rnek beslenme \u00e7antas\u0131
\n<\/strong>
\n2-3 dilim sebzeli b\u00f6rek, 1 kase yo\u011furt,kuru meyve
\nPeynirli tost, meyveli yo\u011furt, 1 avu\u00e7 f\u0131nd\u0131k veya badem
\nTon bal\u0131kl\u0131 ye\u015fillikli sandvi\u00e7, ayran, kuru meyve
\n2-3 adet k\u0131ymal\u0131 ev po\u011fa\u00e7as\u0131, meyve, \u00a0s\u00fctl\u00fc tatl\u0131
\nTavuklu sandvi\u00e7, ayran, cevizli ev keki<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00c7ocuklarda beslenme al\u0131\u015fkanl\u0131klar\u0131 okul \u00e7a\u011f\u0131nda ba\u015fl\u0131yor ve hayatlar\u0131 boyunca bu al\u0131\u015fkanl\u0131klar\u0131n etkileri devam ediyor. Yeti\u015fkinlerde de \u00e7ocuklarda da kahvalt\u0131n\u0131n \u00f6nemi \u00e7ok b\u00fcy\u00fck. Kahvalt\u0131 8-12 saatlik uyku sonras\u0131 uzun a\u00e7l\u0131ktan sonra gelen ilk \u00f6\u011f\u00fcnd\u00fcr. \u0130yi yap\u0131lan bir kahvalt\u0131 beyin fonksiyonlar\u0131n\u0131n daha iyi \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar. Yumurta v\u00fccut i\u00e7in gerekli olan temel proteinleri i\u00e7eren bir besindir. \u00c7ocuklar\u0131n her […]<\/p>\n","protected":false},"author":80,"featured_media":5233,"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":[3624,3625,23,3620,3621,3623,3622],"class_list":{"0":"post-4353","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme","8":"tag-beslenme-cantasi","9":"tag-beslenme-cantasi-nasil-hazirlanir","10":"tag-cocuk","11":"tag-okul","12":"tag-okul-gidasi","13":"tag-okul-yemekleri","14":"tag-okulda-beslenme"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2019\/05\/smiling-girl-with-apple_1098-2602.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/4353","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=4353"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/4353\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/5233"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=4353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=4353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=4353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}