{"id":941,"date":"2021-05-12T11:49:38","date_gmt":"2021-05-12T08:49:38","guid":{"rendered":"http:\/\/pharmaworlddergi.com\/?p=941"},"modified":"2021-05-12T11:49:38","modified_gmt":"2021-05-12T08:49:38","slug":"hamilelik-surecinde-beslenmede-10-altin-oneri","status":"publish","type":"post","link":"https:\/\/pharmaworlddergi.com\/?p=941","title":{"rendered":"Hamilelik S\u00fcrecinde Beslenmede 10 Alt\u0131n \u00d6neri"},"content":{"rendered":"

Hamilelik s\u00fcreci ki\u015filerin hayat\u0131nda sa\u011fl\u0131\u011f\u0131n en fazla \u00f6nem kazand\u0131\u011f\u0131 d\u00f6nemlerdendir. Sa\u011fl\u0131kl\u0131 bir bebe\u011fin d\u00fcnyaya gelmesi ve annenin kendi sa\u011fl\u0131\u011f\u0131n\u0131 korumas\u0131 i\u00e7in iyi bir beslenme d\u00fczeni olmazsa olmazd\u0131r. Gebelikte beslenmenin en \u00f6nemli konu ba\u015fl\u0131klar\u0131n\u0131 Kad\u0131n Hastal\u0131klar\u0131 ve Do\u011fum Uzman\u0131\u00a0<\/strong>Op. Dr. Esra \u00c7abuk C\u00f6mert a\u00e7\u0131klad\u0131.<\/strong><\/p>\n

\"\"<\/p>\n

Hamilelik anne adaylar\u0131n\u0131n fiziksel, psikolojik ve bedensel olarak de\u011fi\u015fim ya\u015fad\u0131klar\u0131; sa\u011fl\u0131kl\u0131 beslenmeye, uyku d\u00fczenine, spor yapmaya ve stresten uzak durmaya en \u00e7ok ihtiya\u00e7 duyduklar\u0131 d\u00f6nemlerdendir. D\u00fcnyaya yeni bir canl\u0131 getirecek olman\u0131n heyecan\u0131 ve de\u011fi\u015fen hormonlar ile anne adaylar\u0131 beslenme konusunda farkl\u0131 istek ve yakla\u015f\u0131mlar geli\u015ftirebiliyorlar. Op. Dr. Esra \u00c7abuk C\u00f6mert, \u201cGebelik Hakk\u0131nda Her \u015eey\u201d adl\u0131 kitab\u0131nda da geni\u015f\u00e7e yer verdi\u011fi do\u011fru beslenme konusundaki en \u00f6nemli hususlar\u0131 a\u00e7\u0131klad\u0131. Anne adaylar\u0131na gebelikte do\u011fru beslenme \u00fczerine i\u015fte 10 alt\u0131n \u00f6neri:<\/strong><\/p>\n

PROTE\u0130N BAKIMINDAN ZENG\u0130N B\u0130R BESLENME OLMALI<\/strong><\/p>\n

Protein h\u00fccre olu\u015fturmaya ve bebe\u011fin b\u00fcy\u00fcmesi i\u00e7in hormon \u00fcretmeye yard\u0131mc\u0131 olur. \u0130htiya\u00e7 duyulan temel protein kayna\u011f\u0131 olarak s\u00fct ve yumurta al\u0131nabilir. Et t\u00fcketmeyen hamileler bol bol fasulye yiyerek protein alabilirler. Protein almak i\u00e7in \u015fu g\u0131dalardan yararlanabilirsiniz: Et, s\u00fct, yumurta, bezelye, barbunya, bulgur, nohut, kinoa, yulaf ezmesi, kepekli tah\u0131llar, ceviz, kaju, f\u0131st\u0131k, badem.<\/p>\n

FOL\u0130K AS\u0130T KULLANIMI \u00d6NEML\u0130<\/strong><\/p>\n

Bebe\u011fin b\u00fcy\u00fcme ve geli\u015fmesi i\u00e7in en \u00f6nemli vitaminlerden olan folik asit, hamilelik s\u00fcrecinde ihmal edilmemesi gereken bir vitamindir. \u00d6zellikle hamileli\u011fin ilk birka\u00e7 haftas\u0131nda folik asit bebe\u011fin beyni ve omurili\u011finin \u00f6nc\u00fcs\u00fc olan embriyonik n\u00f6ral t\u00fcp\u00fcn d\u00fczg\u00fcn \u015fekilde kapanmas\u0131na yard\u0131mc\u0131 olur.\u00a0 DNA olu\u015fumunda ve k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin olu\u015fumunda da rol oynayan folik asite do\u011fal beslenme yolu olarak \u015fu g\u0131dalardan ula\u015f\u0131labilir: koyu yaprakl\u0131 ye\u015fil sebzeler, avokado, baklagiller, brokoli, ku\u015fkonmaz, pancar, portakal, tam tah\u0131ll\u0131 gevrek, ekmek, makarna.<\/p>\n

S\u0130GARA VE ALKOLDEN UZAK DURULMALI<\/strong><\/p>\n

Bu s\u00fcre\u00e7te anne aday\u0131n\u0131n sigara kullanmas\u0131 hatta pasif i\u00e7ici olarak sigara duman\u0131na maruz kalmas\u0131 bile geli\u015fmekte olan bebekte \u00e7ok k\u00fc\u00e7\u00fck veya erken do\u011fum gibi problemlere sebep olabiliyor. Gebelikte i\u00e7ilen sigara bebekte g\u00f6rme ve i\u015fitme bozukluklar\u0131na yol a\u00e7abiliyor. Sigara bu d\u00f6nemde t\u00fcketildi\u011finde zihinsel geli\u015fimi de yava\u015flatabildi\u011fi i\u00e7in bebekte \u00f6\u011frenme ve davran\u0131\u015f sorunlar\u0131 olu\u015fturabiliyor. D\u00fc\u015f\u00fck ve \u00f6l\u00fc do\u011fum yapma olas\u0131l\u0131\u011f\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 kan\u0131tlanm\u0131\u015f olan sigaran\u0131n yan\u0131nda bu s\u00fcre\u00e7te alkol kullanmak da olduk\u00e7a zararl\u0131. Kalp kusurlar\u0131, i\u015fitme ve g\u00f6rme sorunlar\u0131, erken do\u011fum, d\u00fc\u015f\u00fck yapma, \u00f6l\u00fc do\u011fum ya da ani bebek \u00f6l\u00fcm riskini art\u0131ran ba\u015fl\u0131ca etkenlerin ba\u015f\u0131nda gebelikte alkol kullan\u0131m\u0131 geliyor.<\/p>\n

RAF\u0130NE \u015eEKER T\u00dcKET\u0130M\u0130 AZALTILMALI<\/strong><\/p>\n

Hamilelik s\u00fcrecinde anneler kendilerini daha yorgun hissettikleri i\u00e7in tatl\u0131 yiyerek enerjilerini y\u00fckseltme istekleri artar. Rafine \u015fekerli g\u0131dalar enerjiyi h\u0131zl\u0131 bir \u015fekilde serbest b\u0131rak\u0131r, kan \u015fekerinin y\u00fckselmesine neden olur ve h\u0131zl\u0131 bir \u015fekilde ins\u00fclin sal\u0131nmas\u0131n\u0131 tetikler. Rafine \u015feker g\u00fcn boyunca m\u00fcmk\u00fcn oldu\u011funca azalt\u0131lmal\u0131.<\/p>\n

AZ AMA SIK YEMEK YENMEL\u0130<\/strong><\/p>\n

Hamilelik s\u00fcrecinde de\u011fi\u015fen v\u00fccut ile birlikte beslenme d\u00fczeninde de bir\u00e7ok anne de\u011fi\u015fimler ya\u015far. Hormonlar\u0131n etkisiyle baz\u0131 annelerin i\u015ftah\u0131 a\u00e7\u0131l\u0131r baz\u0131lar\u0131 ise yemek fikrinden uzakla\u015fabilirler. \u0130\u015ftahs\u0131z olundu\u011fu i\u00e7in az yemek bebe\u011fin geli\u015fimini olumsuz etkilerken anneyi de daha yorgun hale getirebilir. \u00c7ok fazla yemek ise sindirimi alt \u00fcst edece\u011fi i\u00e7in \u015fi\u015fkinli\u011fe sebep olabilir. Bu problemlerin \u00f6n\u00fcne ge\u00e7mek i\u00e7in g\u00fcn\u00fc 5 \u00f6\u011f\u00fcne b\u00f6lmeyi tavsiye ediyorum. Ortalama 2-3 saat sonra yeniden bir \u015feyler yenece\u011fini bilmek \u00f6\u011f\u00fcnlerde a\u015f\u0131r\u0131ya ka\u00e7man\u0131n \u00f6n\u00fcne ge\u00e7er.<\/p>\n

A\u011eIR METALLER VE Y\u00dcKSEK C\u0130VA \u0130\u00c7EREN \u00dcR\u00dcNLERDEN UZAK DURULMALI<\/strong><\/p>\n

A\u011f\u0131r metaller i\u00e7eren besinler gebelik s\u00fcrecinde t\u00fcketildi\u011finde bebe\u011fin sinir sisteminde hasar olu\u015fmas\u0131na neden olabilir. Y\u00fcksek oranda civa i\u00e7eren deniz \u00fcr\u00fcnlerinden de uzak durulmal\u0131. Midye, uskumru, kiremit bal\u0131\u011f\u0131 gibi derin sularda y\u00fczen deniz \u00fcr\u00fcnleri y\u00fcksek oranda civa i\u00e7erir. Konserve ton bal\u0131\u011f\u0131 t\u00fcketiminde de cimri davran\u0131lmal\u0131.<\/p>\n

C V\u0130TAM\u0130N\u0130 BAKIMINDAN ZENG\u0130N GIDALAR T\u00dcKET\u0130LMEL\u0130<\/strong><\/p>\n

C vitamini sa\u011fl\u0131kl\u0131 ya\u015fam i\u00e7in her daim \u00f6nemli ancak hamilelik s\u00fcrecinde ekstra \u00f6nem kazan\u0131yor. Fetal doku geli\u015fiminin sa\u011fl\u0131kl\u0131 bir \u015fekilde ilerleyebilmesi ve demir emilimi i\u00e7in kritik oldu\u011fu i\u00e7in annelere her g\u00fcn C vitamini almalar\u0131n\u0131 \u00f6neriyorum. 1 kase \u00e7ilek, 1 su barda\u011f\u0131 portakal suyu, 1 orta boy kivi yiyerek anneler g\u00fcnl\u00fck ihtiya\u00e7lar\u0131 olan C vitaminini alabilirler. A\u015f\u0131r\u0131 C vitamini almak mide kramplar\u0131na sebep olabilece\u011fi i\u00e7in g\u00fcnl\u00fck \u00f6l\u00e7\u00fcn\u00fcn a\u015f\u0131lmamas\u0131na dikkat edilmeli.<\/p>\n

BEBE\u011e\u0130N ZEKA GEL\u0130\u015e\u0130M\u0130 \u0130\u00c7\u0130N OMEGA-3 Y\u00d6N\u00dcNDEN ZENG\u0130N BESLEN\u0130LMEL\u0130<\/strong><\/p>\n

Omega-3 ya\u011f asitleri hamilelik s\u00fcrecinde hem anne hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131 i\u00e7in kritik rol oynar. Ya\u011fl\u0131 bal\u0131klar en iyi dokosaheksaenoik asit (DHA) ve eikosapentaenoik asit (EPA) kayna\u011f\u0131d\u0131r ve bebe\u011fin beyin, g\u00f6z ve merkezi sinir sistemini destekledi\u011fi bilinir. Do\u011fru Omega-3 ve Omega-6 ya\u011f asitleri dengesine sahip olunup olunmad\u0131\u011f\u0131 da kontrol edilmeli. D\u00fc\u015f\u00fck civa, y\u00fcksek Omega-3 i\u00e7eren bal\u0131klar bolca yenmeli. Hamsi, sardalya, somon, tatl\u0131 su alabal\u0131\u011f\u0131 yenilebilir.<\/p>\n

BAZI GIDALARA TEMK\u0130NL\u0130 YAKLA\u015eILMALI<\/strong><\/p>\n

Bu s\u00fcre\u00e7te tuz \u00e7ok temkinli yakla\u015f\u0131lmas\u0131 gereken bir konu. Ne kadar \u00e7ok tuz o kadar fazla \u00f6dem demek. Hamilelere g\u00fcnde bir \u00e7ay ka\u015f\u0131\u011f\u0131ndan fazla tuz t\u00fcketilmesini \u00f6nermiyorum. Bunun d\u0131\u015f\u0131nda yumu\u015fak peynirler hamilelik s\u00fcrecinde beslenme listesinden \u00e7\u0131kar\u0131lmal\u0131. Past\u00f6rize s\u00fctle yap\u0131ld\u0131\u011f\u0131ndan emin olunmayan yumu\u015fak peynirleri t\u00fcketmekten ka\u00e7\u0131n\u0131lmal\u0131. Ye\u015fil \u00e7ay sa\u011fl\u0131kl\u0131 bitki \u00e7aylar\u0131 aras\u0131nda yer alsa da kahve gibi kafein i\u00e7erdi\u011fi i\u00e7in hamilelikte temkinli yakla\u015f\u0131lmal\u0131. Yemekle birlikte al\u0131nmas\u0131 demir ve folik asidin emilimini etkileyebilir. Maydanoz t\u00fcketimi konusunda da anne adaylar\u0131n\u0131n soru i\u015faretleri var. Maydanoz yemek ve salatalarda makul \u00f6l\u00e7\u00fcde kullan\u0131labilir fakat kaynat\u0131l\u0131p suyunun i\u00e7ilmesi hamilelikte tehlikeli sonu\u00e7lar olu\u015fturabilir. Marul, \u0131spanak, roka gibi ye\u015fil yaprakl\u0131 sebzelerin iyi y\u0131kand\u0131\u011f\u0131ndan emin olunmal\u0131. \u0130yi y\u0131kanmad\u0131\u011f\u0131nda i\u00e7erisinde ya\u015fayan organizmalar mide problemlerine yol a\u00e7abilir. Gebelik s\u00fcrecinde ba\u011f\u0131\u015f\u0131kl\u0131k zay\u0131flad\u0131\u011f\u0131ndan v\u00fccut, bakterilerin olumsuz etkilerine daha a\u00e7\u0131k hale geliyor. \u00a0Bu sebeple bu s\u00fcre\u00e7te d\u0131\u015far\u0131da salata yenmesini \u00f6nermiyorum.<\/p>\n

BOL SU T\u00dcKET\u0130LMEL\u0130<\/strong><\/p>\n

Hamilelikte bol su ve s\u0131v\u0131 t\u00fcketimi al\u0131\u015fkanl\u0131k haline getirilmeli. G\u00fcnde 10 bardak s\u0131v\u0131 t\u00fcketilmesini \u00f6nerdi\u011fim bu s\u00fcre\u00e7te yeterli s\u0131v\u0131 almak hamilelikte s\u0131kl\u0131kla g\u00f6r\u00fclen kab\u0131zl\u0131k, mesane enfeksiyonu, \u015fi\u015fkinlik, hemoroid gibi semptomlar\u0131 \u00f6nler.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hamilelik s\u00fcreci ki\u015filerin hayat\u0131nda sa\u011fl\u0131\u011f\u0131n en fazla \u00f6nem kazand\u0131\u011f\u0131 d\u00f6nemlerdendir. Sa\u011fl\u0131kl\u0131 bir bebe\u011fin d\u00fcnyaya gelmesi ve annenin kendi sa\u011fl\u0131\u011f\u0131n\u0131 korumas\u0131 i\u00e7in iyi bir beslenme d\u00fczeni olmazsa olmazd\u0131r. Gebelikte beslenmenin en \u00f6nemli konu ba\u015fl\u0131klar\u0131n\u0131 Kad\u0131n Hastal\u0131klar\u0131 ve Do\u011fum Uzman\u0131\u00a0Op. Dr. Esra \u00c7abuk C\u00f6mert a\u00e7\u0131klad\u0131. Hamilelik anne adaylar\u0131n\u0131n fiziksel, psikolojik ve bedensel olarak de\u011fi\u015fim ya\u015fad\u0131klar\u0131; sa\u011fl\u0131kl\u0131 beslenmeye, …<\/p>\n","protected":false},"author":1,"featured_media":943,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48,42],"tags":[],"_links":{"self":[{"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/posts\/941"}],"collection":[{"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=941"}],"version-history":[{"count":1,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/posts\/941\/revisions"}],"predecessor-version":[{"id":944,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/posts\/941\/revisions\/944"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=\/wp\/v2\/media\/943"}],"wp:attachment":[{"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmaworlddergi.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}