{"id":3587,"date":"2021-01-13T12:28:00","date_gmt":"2021-01-13T09:28:00","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=3587"},"modified":"2022-08-16T11:41:00","modified_gmt":"2022-08-16T08:41:00","slug":"hamilelikte-dengeli-beslenmek","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/hamilelikte-dengeli-beslenmek\/","title":{"rendered":"Hamilelikte Dengeli Beslenmek"},"content":{"rendered":"\n<p>Hamilelikte dengeli beslenmek olduk\u00e7a \u00f6nemlidir. \u00c7\u00fcnk\u00fc yedikleriniz bebe\u011finiz i\u00e7in ana besin kayna\u011f\u0131d\u0131r.&nbsp;Bununla birlikte, bir\u00e7ok kad\u0131n yeterince demir, folat, kalsiyum, D vitamini veya protein alm\u0131yor.&nbsp;Bu y\u00fczden hamileyken bu besinlerle yedi\u011finiz yiyeceklerin miktar\u0131n\u0131 artt\u0131rman\u0131z sizin i\u00e7in \u00f6nemlidir.<\/p>\n\n\n\n<p>Kad\u0131nlar\u0131n \u00e7o\u011fu, bol miktarda meyve, sebze, tam tah\u0131l ve protein i\u00e7eren sa\u011fl\u0131kl\u0131 bir diyetle artan ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131layabilir.&nbsp;Bu temel besin gruplar\u0131ndan \u00e7e\u015fitli yiyecekler yemeye \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.&nbsp;Bunu yaparsan\u0131z, sa\u011fl\u0131kl\u0131 bir hamilelik i\u00e7in ihtiyac\u0131n\u0131z olan t\u00fcm besinleri alman\u0131z olas\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hamilelikte dengeli beslenmek i\u00e7in ihtiyac\u0131n\u0131z olan temel besinler<\/strong><\/h2>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 bir hamilelik i\u00e7in a\u015fa\u011f\u0131daki temel besin maddelerine ihtiyac\u0131n\u0131z vard\u0131r:<\/p>\n\n\n\n<ul><li>Kalsiyum<\/li><\/ul>\n\n\n\n<p>G\u00fc\u00e7l\u00fc kemikler ve di\u015fler olu\u015fturmaya yard\u0131mc\u0131 olur.&nbsp;Ana kaynaklar aras\u0131nda s\u00fct, peynir, yo\u011furt ve sardalya bulunur.&nbsp;Hamilelik s\u0131ras\u0131nda g\u00fcnl\u00fck 1000 miligrama (mg) ihtiyac\u0131n\u0131z vard\u0131r.<\/p>\n\n\n\n<ul><li><strong>Demir<\/strong><\/li><\/ul>\n\n\n\n<p>K\u0131rm\u0131z\u0131 kan h\u00fccrelerinin bebe\u011finize oksijen vermesine yard\u0131mc\u0131 olur.&nbsp;Demir kaynaklar\u0131 aras\u0131nda ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et, kuru fasulye, bezelye ve demir takviyeli tah\u0131llar bulunur.&nbsp;Hamilelik s\u0131ras\u0131nda g\u00fcnde 27 mg&#8217;a ihtiyac\u0131n\u0131z vard\u0131r.<\/p>\n\n\n\n<ul><li><strong>A vitamini<\/strong><\/li><\/ul>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 cilt, g\u00f6rme ve kemik geli\u015fimi i\u00e7in bu vitamine ihtiyac\u0131n\u0131z vard\u0131r.&nbsp;Havu\u00e7, koyu ye\u015fil yaprakl\u0131 sebzeler ve patatesler iyi kaynaklard\u0131r.&nbsp;Hamilelik s\u0131ras\u0131nda g\u00fcnl\u00fck 770 mg ihtiyac\u0131n\u0131z vard\u0131r.<\/p>\n\n\n\n<ul><li><strong>C vitamini<\/strong><\/li><\/ul>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 di\u015f etlerini, di\u015fleri ve kemikleri destekler ve v\u00fccudunuzun demiri emmesine yard\u0131mc\u0131 olur.&nbsp;\u0130yi kaynaklar aras\u0131nda turun\u00e7giller, brokoli, domates ve \u00e7ilek bulunur.&nbsp;Hamilelik s\u0131ras\u0131nda g\u00fcnl\u00fck 85 mg&#8217;a ihtiyac\u0131n\u0131z vard\u0131r.<\/p>\n\n\n\n<ul><li><strong>D vitamini<\/strong><\/li><\/ul>\n\n\n\n<p>Bebe\u011finizin kemiklerini ve di\u015flerini olu\u015fturmaya yard\u0131mc\u0131 olmak i\u00e7in v\u00fccudunuzun kalsiyum emilimine yard\u0131mc\u0131 olur.&nbsp;Kaynaklar aras\u0131nda g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131, zenginle\u015ftirilmi\u015f s\u00fct ve somon gibi ya\u011fl\u0131 bal\u0131klar bulunur.&nbsp;Hamilelik s\u0131ras\u0131nda g\u00fcnl\u00fck 600 uluslararas\u0131 birime (IU) ihtiyac\u0131n\u0131z vard\u0131r.<\/p>\n\n\n\n<ul><li><strong>B6 Vitamini<\/strong><\/li><\/ul>\n\n\n\n<p>K\u0131rm\u0131z\u0131 kan h\u00fccrelerinin olu\u015fmas\u0131na, v\u00fccudunuzun protein, ya\u011f ve karbonhidrat kullanmas\u0131na yard\u0131mc\u0131 olur.&nbsp;B6 vitaminini s\u0131\u011f\u0131r eti, karaci\u011fer, tam tah\u0131ll\u0131 gevrekler ve muzda bulabilirsiniz.&nbsp;Hamilelik s\u0131ras\u0131nda g\u00fcnl\u00fck 1.9 mg&#8217;a ihtiyac\u0131n\u0131z vard\u0131r.<\/p>\n\n\n\n<ul><li><strong>B12 vitamini<\/strong><\/li><\/ul>\n\n\n\n<p>K\u0131rm\u0131z\u0131 kan h\u00fccrelerinin olu\u015fmas\u0131na yard\u0131mc\u0131 olur ve sinir sisteminizi korur.&nbsp;Bu vitamini sadece hayvansal \u00fcr\u00fcnlerde bulabilirsiniz.&nbsp;\u0130yi kaynaklar aras\u0131nda karaci\u011fer, et, bal\u0131k, k\u00fcmes hayvanlar\u0131 ve s\u00fct bulunur.&nbsp;Hamilelik s\u0131ras\u0131nda g\u00fcnl\u00fck 2,6 mikrograma ihtiyac\u0131n\u0131z vard\u0131r.<\/p>\n\n\n\n<ul><li><strong>Folat (Folik Asit)<\/strong><\/li><\/ul>\n\n\n\n<p>Kan ve protein \u00fcretiminde \u00f6nemli olan AB vitamini, ayn\u0131 zamanda n\u00f6ral t\u00fcp kusurlar\u0131 (beyin ve omurilikte do\u011fum kusuru) riskini de azalt\u0131r.&nbsp;Folat\u0131 ye\u015fil yaprakl\u0131 sebzelerde, karaci\u011ferde, portakal suyunda, baklagillerde (fasulye, bezelye, mercimek) ve f\u0131nd\u0131kta bulabilirsiniz.<\/p>\n\n\n\n<p>N\u00f6ral t\u00fcp defekti riskini azaltmak i\u00e7in hamilelikten \u00f6nce ve gebeli\u011fin ilk 12 haftas\u0131nda g\u00fcnde en az 400 mikrogram folat almal\u0131s\u0131n\u0131z.&nbsp;Hamilelik s\u0131ras\u0131nda doktorlar g\u00fcnl\u00fck 600 mikrogram alman\u0131z\u0131 tavsiye eder.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kilo almak<\/strong><\/h2>\n\n\n\n<p>Kilo al\u0131m\u0131, hamileli\u011finiz s\u0131ras\u0131nda \u00f6nemlidir ve siz ve doktorunuz do\u011fum yapana kadar dokuz ay boyunca izleyece\u011finiz bir \u015feydir.&nbsp;Bununla birlikte, \u00e7ok fazla veya \u00e7ok az kilo almak, hamileli\u011finiz s\u0131ras\u0131nda hem siz hem de bebe\u011finiz i\u00e7in sorunlara yol a\u00e7abilir.<\/p>\n\n\n\n<p>S\u0131rf iki ki\u015filik yiyor olman\u0131z, iki kat\u0131 yemek yemeniz gerekti\u011fi anlam\u0131na gelmez.&nbsp;Hamileli\u011finizden \u00f6nce sa\u011fl\u0131kl\u0131 bir kilodaysan\u0131z, g\u00fcnde sadece ortalama 300 ekstra kalori alman\u0131z gerekir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00c7oklu do\u011fum<\/strong><\/h2>\n\n\n\n<p>Birden fazla bebek bekliyorsan\u0131z, doktorunuzla neyi ve ne kadar yiyece\u011finizi konu\u015fmal\u0131s\u0131n\u0131z.&nbsp;Besin ve kalori ihtiya\u00e7lar\u0131n\u0131z, tek bebek ta\u015f\u0131yan kad\u0131nlar\u0131nkinden daha y\u00fcksektir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hamilelikte dengeli beslenmek i\u00e7in do\u011fum \u00f6ncesi vitaminler<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/01\/Hamilelikte-dengeli-beslenmek.jpg\" alt=\"Hamilelikte dengeli beslenmek\" class=\"wp-image-3589\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/01\/Hamilelikte-dengeli-beslenmek.jpg 1000w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/01\/Hamilelikte-dengeli-beslenmek-300x200.jpg 300w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/01\/Hamilelikte-dengeli-beslenmek-768x512.jpg 768w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/01\/Hamilelikte-dengeli-beslenmek-696x464.jpg 696w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/01\/Hamilelikte-dengeli-beslenmek-630x420.jpg 630w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>Vitamin ve mineral takviyeleri sa\u011fl\u0131kl\u0131 bir diyetin yerini alamaz.&nbsp;Doktorlar\u0131n \u00e7o\u011fu, hamile kad\u0131nlar\u0131n sa\u011fl\u0131kl\u0131 beslenmeye ek olarak her g\u00fcn do\u011fum \u00f6ncesi vitamin ve mineral takviyesi almas\u0131n\u0131 \u00f6nermektedir.<\/p>\n\n\n\n<p>Bir takviye almak, sizin ve bebe\u011finizin folik asit ve <a href=\"https:\/\/annelertoplandik.com\/blog\/cocuklarda-demir-eksikligi-icin-hangi-iyi-gelir\/\" class=\"rank-math-link\">demir<\/a> gibi yeterince \u00f6nemli besinleri alman\u0131z\u0131 sa\u011flar.\u00a0Ancak a\u015f\u0131r\u0131ya ka\u00e7may\u0131n, \u00e7ok fazla almak size ve bebe\u011finiz i\u00e7in zararl\u0131 olabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Alkol, Kafein ve Bal\u0131k<\/strong><\/h2>\n\n\n\n<ul><li>Hamile kad\u0131nlar ve hamile kalabilecek kad\u0131nlar alkol almamal\u0131d\u0131r.&nbsp;Alkol i\u00e7eren i\u00e7ecekler aras\u0131nda bira, \u015farap, lik\u00f6r, kar\u0131\u015f\u0131k i\u00e7ecekler ve malt i\u00e7ecekler bulunur. Hamilelik s\u0131ras\u0131nda az miktarda i\u00e7ki i\u00e7mek bile bebek i\u00e7in davran\u0131\u015fsal veya geli\u015fimsel sorunlara neden olabilir.&nbsp;Hamilelik s\u0131ras\u0131nda a\u015f\u0131r\u0131 i\u00e7ki i\u00e7mek bebek i\u00e7in malformasyon ve zihinsel engellilik dahil ciddi sorunlara neden olabilir.<\/li><li>Y\u00fcksek kafein al\u0131m\u0131n\u0131n d\u00fc\u015f\u00fck yapmaya yol a\u00e7\u0131p a\u00e7mad\u0131\u011f\u0131 net olmasa da, orta d\u00fczeyde kafein al\u0131m\u0131na dikkat etmek gerekir. Yine de, hamileli\u011finiz s\u0131ras\u0131nda diyetinizdeki kafeini s\u0131n\u0131rlamak muhtemelen iyi bir fikirdir.&nbsp;\u00c7ok fazla kafein uykuya m\u00fcdahale edebilir, mide bulant\u0131s\u0131na katk\u0131da bulunabilir ve dehidrasyona neden olabilir.<\/li><li>Bal\u0131k, harika bir protein, omega-3 ya\u011f asitleri ve di\u011fer sa\u011fl\u0131kl\u0131 besinler i\u00e7in iyi bir g\u0131dad\u0131r. Ancak hamile kad\u0131nlar, b\u00fcy\u00fcmekte olan bir bebe\u011fe zarar verebilecek y\u00fcksek d\u00fczeyde c\u0131va i\u00e7erdikleri i\u00e7in belirli bal\u0131k t\u00fcrlerinden ka\u00e7\u0131nmaya \u00f6zen g\u00f6stermelidir.&nbsp;Ka\u00e7\u0131nman\u0131z gereken bal\u0131klar aras\u0131nda k\u0131l\u0131\u00e7 bal\u0131\u011f\u0131, uskumru ve kiremit bal\u0131\u011f\u0131 bulunur.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelikte dengeli beslenmek olduk\u00e7a \u00f6nemlidir. \u00c7\u00fcnk\u00fc yedikleriniz bebe\u011finiz i\u00e7in ana besin kayna\u011f\u0131d\u0131r.&nbsp;Bununla birlikte, bir\u00e7ok kad\u0131n yeterince demir, folat, kalsiyum, D vitamini veya protein alm\u0131yor.&nbsp;Bu y\u00fczden hamileyken bu besinlerle yedi\u011finiz yiyeceklerin miktar\u0131n\u0131 artt\u0131rman\u0131z sizin i\u00e7in \u00f6nemlidir. Kad\u0131nlar\u0131n \u00e7o\u011fu, bol miktarda meyve, sebze, tam tah\u0131l ve protein i\u00e7eren sa\u011fl\u0131kl\u0131 bir diyetle artan ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131layabilir.&nbsp;Bu temel besin gruplar\u0131ndan [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3588,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[833,1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hamilelikte Dengeli Beslenmek | Anneler Topland\u0131k<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/annelertoplandik.com\/blog\/hamilelikte-dengeli-beslenmek\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamilelikte Dengeli Beslenmek | Anneler Topland\u0131k\" \/>\n<meta property=\"og:description\" content=\"Hamilelikte dengeli beslenmek olduk\u00e7a \u00f6nemlidir. \u00c7\u00fcnk\u00fc yedikleriniz bebe\u011finiz i\u00e7in ana besin kayna\u011f\u0131d\u0131r.&nbsp;Bununla birlikte, bir\u00e7ok kad\u0131n yeterince demir, folat, kalsiyum, D vitamini veya protein alm\u0131yor.&nbsp;Bu y\u00fczden hamileyken bu besinlerle yedi\u011finiz yiyeceklerin miktar\u0131n\u0131 artt\u0131rman\u0131z sizin i\u00e7in \u00f6nemlidir. 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