{"id":8002,"date":"2020-06-30T12:33:54","date_gmt":"2020-06-30T09:33:54","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=8002"},"modified":"2020-06-30T12:35:04","modified_gmt":"2020-06-30T09:35:04","slug":"gebelik-doneminde-tuketilmesi-gereken-besinler-nelerdir","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/gebelik-doneminde-tuketilmesi-gereken-besinler-nelerdir\/","title":{"rendered":"Gebelik d\u00f6neminde t\u00fcketilmesi gereken besinler nelerdir?"},"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-6a57e48d33990\" 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-6a57e48d33990\"  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\/gebelik-doneminde-tuketilmesi-gereken-besinler-nelerdir\/#Gebelikte_beslenme_nasil_olmali\" >Gebelikte 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\/gebelik-doneminde-tuketilmesi-gereken-besinler-nelerdir\/#Gebelikte_beslenme_onerileri\" >Gebelikte beslenme \u00f6nerileri<\/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\/gebelik-doneminde-tuketilmesi-gereken-besinler-nelerdir\/#Gebelikte_beslenme_listesinde_neler_olmali\" >Gebelikte beslenme listesinde neler olmal\u0131?<\/a><\/li><\/ul><\/nav><\/div>\n<p><b>Gebelik d\u00f6neminde t\u00fcketilmesi gereken besinler nelerdir? Hamilelik d\u00f6neminde beslenme nas\u0131l olmal\u0131? <\/b>Kad\u0131n Hastal\u0131klar\u0131 ve Do\u011fum Uzman\u0131-Perinatolog <b><strong>Prof. Dr. Sevtap Hamdemir<\/strong><strong> K\u0131l\u0131\u00e7, <\/strong><\/b>gebelikte beslenme \u00f6nerilerini yazd\u0131!&#8230;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gebelikte_beslenme_nasil_olmali\"><\/span><strong>Gebelikte beslenme nas\u0131l olmal\u0131?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Anne aday\u0131n\u0131n gebelik s\u00fcrecini hem kendisi hem de bebe\u011fi i\u00e7in sa\u011fl\u0131kl\u0131 ge\u00e7irmesinin birinci temeli d\u00fczenli beslenmesidir. Beisn gruplar\u0131na dikkat etmesi, geli\u015fimi i\u00e7in biraz kendisine ve yediklerine \u00f6zen g\u00f6stermesi gerekmektedir. Ancak anne aday\u0131n\u0131n alaca\u011f\u0131 fazla besinlerde bazen anneye kalori olarak geri d\u00f6nebilir. Bu nedenle d\u00fczenli beslenirken dengeli beslenmeye de \u00f6zen g\u00f6stermesi gerekmektedir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gebelikte_beslenme_onerileri\"><\/span><strong>Gebelikte beslenme \u00f6nerileri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Peki hangi besin gruplar\u0131n\u0131 daha fazla t\u00fcketmeliyiz?<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Protein<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kalsiyum<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Demir<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Folik asit\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">C vitamini<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Su ve mineraller &#8216;den <\/span>zengin beslenmeye \u00f6zen g\u00f6sterirken besinler ba\u015fl\u0131k olarak incelerse e\u011fer <strong><strong>hangi besinlerde t\u00fcketim daha yo\u011fun olmal\u0131d\u0131r?<br \/>\n<\/strong><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gebelikte_beslenme_listesinde_neler_olmali\"><\/span><strong>Gebelikte beslenme listesinde neler olmal\u0131?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Yumurta:<\/strong> anne ve bebe\u011fin ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in en kaliteli protein kaynaklar\u0131ndan birisi yumurtad\u0131r. Proteinin yan\u0131 s\u0131ra vitmain ve mineralleri de i\u00e7erisinde bar\u0131nd\u0131ran yumurta folik asitten zengin olmakla birlikte n\u00f6ral t\u00fcp defektini engellemekte destek olmaktad\u0131r. Ayr\u0131ca bebe\u011fin g\u00f6z ve beyin sa\u011fl\u0131\u011f\u0131n\u0131 da etkileyecek olan Omega-3\u2019\u00fcde i\u00e7erisinde bar\u0131nd\u0131r\u0131r. Ancak kesinlikle \u00e7i\u011f t\u00fcketilmemeli ve pi\u015firirken tamamen pi\u015fmesine \u00f6zen g\u00f6sterilmelidir.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Tam tah\u0131ll\u0131 ekmek ve bulgur:<\/strong> sindirim sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemli bir rol oynayan tah tah\u0131ll\u0131 ekmek ve bulgur grubunu t\u00fcketirken elbette dengeli bir \u015fekilde almaya da \u00f6zen g\u00f6stermeliyiz. Sindirim sisteminin a\u00e7l\u0131\u015fmas\u0131na yard\u0131mc\u0131 olurken stres y\u00f6netiminde de olumlu rol oynarak kan \u015fekerini d\u00fczenleyebilmektedir.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Ceviz, f\u0131nd\u0131k,badem,f\u0131st\u0131k:<\/strong> bitkisel kaynakl\u0131 omega-3 selenyum \u00e7inko i\u00e7eri\u011finden dolay\u0131 bebe\u011fin beyin geli\u015fimi \u00e7in hamilelik d\u00f6neminde \u00f6nerdi\u011fimiz bir besindir. Omega-3 de bulunan DHA sinir sisteminin geli\u015fiminde \u00f6nemli bir rol oynamaktad\u0131r.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Yo\u011furt:<\/strong> Yo\u011furt denince akla san\u0131r\u0131m kime sorsak ilk \u00f6nce kalsiyum gelir, kemikler ve iskelet geli\u015fimi gelir diye d\u00fc\u015f\u00fcn\u00fcyorum. Bebeklerde de iskelet sisteminin geli\u015fmesi i\u00e7in kalsiyuma ihtiya\u00e7 duyarlar ve bunu anneden al\u0131rlar. Ya\u011f oran\u0131 azalm\u0131\u015f yo\u011furtta daha fazla kalsiyum oldu\u011fu i\u00e7in bir \u00e7ok \u00e7al\u0131\u015fma da belirtilmi\u015ftir. Ayr\u0131ca protein bak\u0131m\u0131ndada zengin olmas\u0131n\u0131n yan\u0131 s\u0131ra barsaklar i\u00e7in de bir probiyotik kayna\u011f\u0131d\u0131r.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Ya\u011fs\u0131z k\u0131rm\u0131z\u0131 etler:<\/strong> Demir ihtiyac\u0131 gebelikte neredeyse iki kat daha fazla olu\u015fuyor. Vitamin olarak ila\u00e7larla v\u00fccudumuza alsakta elbette yine de k\u0131rm\u0131z\u0131 ette bulunan demire de ihtiyac\u0131m\u0131z olduk\u00e7a fazla gibi g\u00f6r\u00fcn\u00fcyor. Yorgunluk hissini azaltan demir kayna\u011f\u0131 olan k\u0131rm\u0131z\u0131 etin ya\u011fs\u0131z k\u0131sm\u0131n\u0131 da bu d\u00f6nemde t\u00fcketmek sizin i\u00e7in faydal\u0131 olacakt\u0131r. Ancak k\u0131zartm\u0131yoruz ha\u015fl\u0131yoruz veya \u0131zgara \u015feklinde t\u00fcketiyoruz.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Kurubaklagiller:<\/strong> Kab\u0131zl\u0131k ve hemoroid gibi sorunlarla kar\u015f\u0131la\u015fma riskini azaltmak i\u00e7in t\u00fcketmeye \u00f6nem vermeliyiz. Ayn\u0131 zaman da elbette lif ve proteinde bar\u0131nd\u0131r\u0131yor i\u00e7erisinde.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Bal\u0131k:<\/strong> Bebe\u011fin g\u00f6z ve beyin sa\u011fl\u0131\u011f\u0131n\u0131 korumak amac\u0131 ile en \u00f6nemli etken omega-3\u2019d\u00fcr. Gebe annelerin ve onlar\u0131n bebekleri i\u00e7in hi\u00e7bir yan etkisi olmayan omega-3 den zengin olan bal\u0131klar aras\u0131nda daha az a\u011f\u0131r metal i\u00e7erdi\u011fi i\u00e7in anne adaylar\u0131n\u0131n g\u00fcvenle yiyebilece\u011fi bir bal\u0131k t\u00fcr\u00fc olabilir somon bal\u0131\u011f\u0131.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Kuru meyveler:<\/strong> V\u00fccuda antioksidan sa\u011flar. \u00d6zellikle kurutulmu\u015f armut gebelik d\u00f6nemindeli mide bulant\u0131lar\u0131n\u0131 ge\u00e7irdi s\u00f6ylenir ve anne aday\u0131na \u00f6nerilir.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Ve en \u00f6nemli madde asl\u0131nda su<\/strong>: annenin gebelik d\u00f6neminde su ve besin \u00f6\u011feleri gereksinimi artmaktad\u0131r. Gebe anne aday\u0131 g\u00fcnde 2-2,5 litre su t\u00fcketmelidir.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Gebelik d\u00f6neminde t\u00fcketilmesi gereken besinler nelerdir? Hamilelik d\u00f6neminde beslenme nas\u0131l olmal\u0131? Kad\u0131n Hastal\u0131klar\u0131 ve Do\u011fum Uzman\u0131-Perinatolog Prof. Dr. Sevtap Hamdemir K\u0131l\u0131\u00e7, gebelikte beslenme \u00f6nerilerini yazd\u0131!&#8230; Gebelikte beslenme nas\u0131l olmal\u0131?\u00a0 Anne aday\u0131n\u0131n gebelik s\u00fcrecini hem kendisi hem de bebe\u011fi i\u00e7in sa\u011fl\u0131kl\u0131 ge\u00e7irmesinin birinci temeli d\u00fczenli beslenmesidir. Beisn gruplar\u0131na dikkat etmesi, geli\u015fimi i\u00e7in biraz kendisine ve yediklerine [&hellip;]<\/p>\n","protected":false},"author":97,"featured_media":8003,"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":[11136,3817,1421,11137,1650],"class_list":["post-8002","post","type-post","status-publish","format-standard","has-post-thumbnail","category-beslenme","tag-gebelik-beslenme-listesi","tag-gebelik-doneminde-beslenme","tag-gebelikte-beslenme","tag-gebelikte-beslenmenin-onemi","tag-hamilelikte-beslenme"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/06\/gebelikte-beslenme-onerileri.jpg?fit=626%2C360&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8002","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\/97"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=8002"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8002\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/8003"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=8002"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=8002"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=8002"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}