{"id":9849,"date":"2021-02-03T00:09:47","date_gmt":"2021-02-02T21:09:47","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=9849"},"modified":"2021-02-03T00:09:47","modified_gmt":"2021-02-02T21:09:47","slug":"emzirme-doneminde-beslenme-nasil-olmalidir","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/emzirme-doneminde-beslenme-nasil-olmalidir\/","title":{"rendered":"Emzirme d\u00f6neminde beslenme nas\u0131l olmal\u0131d\u0131r?"},"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-6a57b9c787864\" 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-6a57b9c787864\"  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\/emzirme-doneminde-beslenme-nasil-olmalidir\/#Emzirme_doneminde_beslenme_onerileri\" >Emzirme d\u00f6neminde beslenme \u00f6nerileri<\/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\/emzirme-doneminde-beslenme-nasil-olmalidir\/#Emzirme_donemindeki_anneler_icin_genel_beslenme_onerileri\" >Emzirme d\u00f6nemindeki anneler i\u00e7in genel beslenme \n\u00f6nerileri<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Emzirme d\u00f6neminde beslenme nas\u0131l olmal\u0131d\u0131r? <\/strong>Emziren annenin beslenme men\u00fcs\u00fcnde hangi yiyecekler bulunmal\u0131? <strong>Diyetisyen \u015eeyma Solak B\u0131\u00e7aklar, yeni anneler i\u00e7in emzirme d\u00f6neminde beslenme \u00f6nerilerini yazd\u0131!..<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Emzirme_doneminde_beslenme_onerileri\"><\/span><strong>Emzirme d\u00f6neminde beslenme \u00f6nerileri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/bebek\/emzirme\/anne-sutunu-artiran-gidalar\/\"><strong>Anne s\u00fct\u00fc<\/strong><\/a> ilk 6 ay tek ba\u015f\u0131na bebe\u011fin t\u00fcm ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131layan mucize bir besindir. Anne s\u00fct\u00fc ayr\u0131ca enfeksiyonlara kar\u015f\u0131 koruma, sindirilebilirlik gibi fakt\u00f6rler de d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde yeni do\u011fan bebe\u011fin her t\u00fcrl\u00fc sa\u011fl\u0131\u011f\u0131 i\u00e7in en uygun besindir. Bu nedenle emzirme d\u00f6neminde anneler beslenmelerine gerekli \u00f6zeni g\u00f6stermelidir.<\/p>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/emzirme-doneminde-nasil-beslenmelisiniz\/\"><strong>Emzirme<\/strong><\/a> d\u00f6neminde salg\u0131lanan s\u00fct, annenin ald\u0131\u011f\u0131 besinlerin sonucudur. Yeni do\u011fan bebe\u011fin beslenmesi i\u00e7in salg\u0131lanan s\u00fct\u00fcn gerektirdi\u011fi enerji ve besin \u00f6\u011feleri anneden kar\u015f\u0131lanmaktad\u0131r. Bu gereksinimler hem annenin yediklerinden hem de <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/gebelik-doneminde-tuketilmesi-gereken-besinler-nelerdir\/\"><strong>gebelik<\/strong><\/a> d\u00f6neminde depolanan ya\u011f dokusundan kar\u015f\u0131lan\u0131r. \u00a0Emziren anne, beslenmesiyle hem kendi ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lamal\u0131 hem de salg\u0131lad\u0131\u011f\u0131 s\u00fct ile bebe\u011fin ihtiya\u00e7lar\u0131n\u0131 da kar\u015f\u0131lamal\u0131d\u0131r.<\/p>\n<p>Emziklilik d\u00f6neminde yeterli ve dengeli beslenme hem anne sa\u011fl\u0131\u011f\u0131 hem de bebek sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00e7ok \u00f6nemlidir. Yeterli ve dengeli beslenmeyle hem annenin ihtiyac\u0131 kar\u015f\u0131lan\u0131p sa\u011fl\u0131\u011f\u0131 korunur hem de anne s\u00fct\u00fcn\u00fcn miktar\u0131 ve verimi artt\u0131r\u0131larak bebe\u011fin beslenmesi sa\u011flan\u0131r ve bebekte olu\u015fabilecek sorunlar \u00f6nlenebilir. Bu nedenle anne normal beslenmesine ek olarak bebek i\u00e7in gerekli enerji, vitamin ve mineralleri de kar\u015f\u0131layacak \u015fekilde beslenmelidir.<\/p>\n<p>Salg\u0131lanan s\u00fctteki enerjinin b\u00fcy\u00fck k\u0131sm\u0131 annenin yediklerinden sa\u011flan\u0131r.\u00a0 Bir k\u0131sm\u0131 da v\u00fccut dokular\u0131ndan sa\u011flanmaktad\u0131r. Al\u0131nan besinlerdeki enerjinin yakla\u015f\u0131k %80 kadar\u0131 s\u00fct enerjisine d\u00f6n\u00fc\u015fmektedir. Bu de\u011fer dikkate al\u0131nd\u0131\u011f\u0131nda ortalama 750 kcal ek yap\u0131lmal\u0131d\u0131r. Bu kalorinin 500 kcal kadar\u0131 annenin yediklerinden 250 kcal kadar\u0131 da hamilelik s\u0131ras\u0131nda kazan\u0131lan depolardan kar\u015f\u0131lan\u0131r.<\/p>\n<p>Emziklilik d\u00f6neminde kaliteli protein al\u0131m\u0131 da \u00e7ok \u00f6nemlidir. G\u00fcnl\u00fck beslenmeye ek olarak 1 yumurta+1-2 su barda\u011f\u0131 s\u00fct\/yo\u011furt eklenmesi gereksinimi kar\u015f\u0131layabilir. Bu d\u00f6nemde demir, kalsiyum gibi minerallere; A, C, E ve niasin gibi B grubu vitaminlere olan gereksinim de artmaktad\u0131r. Ayr\u0131ca D vitamini takviyesi de gerebilir.<\/p>\n<p><strong>Emziklilik d\u00f6neminde<\/strong> s\u00fct miktar\u0131 i\u00e7in al\u0131nan s\u0131v\u0131 miktar\u0131 \u00e7ok \u00f6nemlidir. S\u00fct miktar\u0131n\u0131n azalmamas\u0131 i\u00e7in g\u00fcnl\u00fck yakla\u015f\u0131k 3 litre kadar s\u0131v\u0131 t\u00fcketimi \u00f6nemlidir. S\u0131v\u0131 olarak su, ayran, \u015fekersiz\/az \u015fekerli komposto, limonata, taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131 tercih edilebilir.<\/p>\n<p><strong>Emziklilik d\u00f6nemindeki normal a\u011f\u0131rl\u0131ktaki bir anne g\u00fcnl\u00fck; 3 porsiyon et\/tavuk\/bal\u0131k\/kurubaklagil\/yumurta + 6-8 porsiyon taze sebze ve meyve + 2-3 porsiyon s\u00fct grubu + 5-9 porsiyon ekmek grubu t\u00fcketerek hem kendi hem de bebe\u011fi i\u00e7in gerekli olan enerji ve besin \u00f6\u011felerini kar\u015f\u0131layabilir.<\/p>\n<p><\/strong><\/p>\n<figure id=\"attachment_9866\" aria-describedby=\"caption-attachment-9866\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-9866\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/02\/emzirme-doneminde-beslenme-listesi.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Emzirme d\u00f6neminde beslenme listesi\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/02\/emzirme-doneminde-beslenme-listesi.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/02\/emzirme-doneminde-beslenme-listesi.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-9866\" class=\"wp-caption-text\">Emzirme d\u00f6neminde beslenme listesi<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Emzirme_donemindeki_anneler_icin_genel_beslenme_onerileri\"><\/span><strong>Emzirme d\u00f6nemindeki anneler i\u00e7in genel beslenme<br \/>\n\u00f6nerileri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Emziklilik d\u00f6neminde zay\u0131flama diyetleri uygulanmamal\u0131d\u0131r. Ancak <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/zayiflamak-isteyenler-nelere-dikkat-etmeli\/\"><strong>zay\u0131flama<\/strong> <\/a>diyeti yapm\u0131yorum diye her \u015fey de t\u00fcketilmemelidir. Sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in her ko\u015fulda yineledi\u011fimiz a\u015f\u0131r\u0131 ya\u011fl\u0131, \u015fekerli ve beyaz undan yap\u0131lan g\u0131dalardan uzak durulmas\u0131 bu \u00f6zel d\u00f6nemde de \u00f6nemlidir.<\/li>\n<li>Emzirmeyle birlikte anne enerji harcad\u0131\u011f\u0131 i\u00e7in gebelikle al\u0131nan kilolar daha kolay verilir. Ancak anneler do\u011fumdan \u00f6nceki haline d\u00f6nmek i\u00e7in acele etmemelidirler. E\u011fer <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/hamilelikte-organik-beslenmenin-onemi\/\"><strong>hamilelik<\/strong><\/a> s\u00fcrecinde normalden fazla kilo al\u0131nd\u0131ysa her ay 2 kg kadar verilebilir.<\/li>\n<li>S\u00fct miktar\u0131n\u0131 artt\u0131rmak i\u00e7in mutlaka su t\u00fcketimi artt\u0131r\u0131lmal\u0131d\u0131r.<\/li>\n<li>Emziklilik d\u00f6neminde artan <a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/vitamin-ve-mineraller-nelerdir-ne-ise-yararlar\/\"><strong>vitamin ve mineral<\/strong><\/a> ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in her \u00f6\u011f\u00fcnde taze sebze ve meyve bulundurmak \u00f6nemlidir.<\/li>\n<li>Salam, sosis, sucuk gibi i\u015flenmi\u015f et \u00fcr\u00fcnleri ve di\u011fer paketli, katk\u0131 maddesi eklenmi\u015f haz\u0131r paketli g\u0131dalar tercih edilmemelidir.<\/li>\n<li>Kalsiyumdan zengin s\u00fct, yo\u011furt, peynir gibi g\u0131dalar\u0131n g\u00fcnl\u00fck beslenmede 3 porsiyon kadar yer almal\u0131d\u0131r.<\/li>\n<li>Her g\u00fcn 1 yumurta+ 1 porsiyon et grubu veya kurubaklagil yeme\u011fi t\u00fcketilmelidir.<\/li>\n<li><a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/d-vitamini-eksikligi-hamilelik-sansini-azaltiyor\/\"><strong>D vitamini<\/strong> <\/a>gereksinimini kar\u015f\u0131lamak i\u00e7in g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131ndan yeterince yararlan\u0131lmal\u0131d\u0131r. Gerekirse doktor onay\u0131yla takviye kullan\u0131labilir.<\/li>\n<li>Sigara ve alkol kullan\u0131lmamal\u0131d\u0131r.<\/li>\n<li>Demir emilimini engelledi\u011fi i\u00e7in yemeklerle birlikte \u00e7ay\/kahve t\u00fcketilmemelidir. Yemeklerden 1-2 saat \u00f6nce veya sonra tercih edilmelidir. Bu d\u00f6nemde \u0131hlamur, papatya, ku\u015fburnu gibi \u00e7aylar tercih edilebilir.<\/li>\n<li><a href=\"https:\/\/annebebekkulubu.com\/blog\/beslenme\/c-vitamini-ne-ise-yarar-hangi-besinlerde-bulunur\/\"><strong>C vitamini<\/strong> <\/a>demir emilimini artt\u0131r\u0131r. Demir i\u00e7eren g\u0131dalarla birlikte C vitamininden zengin meyve ve sebzeleri t\u00fcketerek demir emilimini artt\u0131rabilirsiniz.<\/li>\n<li>Haz\u0131r meyve sular\u0131, kola gibi asitli i\u00e7eceklerden uzak durulmal\u0131d\u0131r. Bunlar yerine ayran, \u015fekersiz\/az \u015fekerli komposto, limonata, taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131 tercih edilebilir.<\/li>\n<li>Yemeklerde iyotlu tuz kullan\u0131lmal\u0131d\u0131r.<strong>\u00a0<\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Emzirme d\u00f6neminde beslenme nas\u0131l olmal\u0131d\u0131r? Emziren annenin beslenme men\u00fcs\u00fcnde hangi yiyecekler bulunmal\u0131? Diyetisyen \u015eeyma Solak B\u0131\u00e7aklar, yeni anneler i\u00e7in emzirme d\u00f6neminde beslenme \u00f6nerilerini yazd\u0131!.. Emzirme d\u00f6neminde beslenme \u00f6nerileri Anne s\u00fct\u00fc ilk 6 ay tek ba\u015f\u0131na bebe\u011fin t\u00fcm ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131layan mucize bir besindir. Anne s\u00fct\u00fc ayr\u0131ca enfeksiyonlara kar\u015f\u0131 koruma, sindirilebilirlik gibi fakt\u00f6rler de d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde yeni do\u011fan [&hellip;]<\/p>\n","protected":false},"author":127,"featured_media":464,"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-9849","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\/2018\/03\/bebek-emzirme-1.jpg?fit=800%2C862&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/9849","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\/127"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=9849"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/9849\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/464"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=9849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=9849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=9849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}