{"id":1951,"date":"2023-08-31T20:00:11","date_gmt":"2023-08-31T17:00:11","guid":{"rendered":"https:\/\/resim.pro\/blog\/?p=1951"},"modified":"2023-08-31T20:09:35","modified_gmt":"2023-08-31T17:09:35","slug":"hamilelikte-saglikli-beslenme-ve-egzersiz-onerileri","status":"publish","type":"post","link":"https:\/\/resim.pro\/blog\/hamilelikte-saglikli-beslenme-ve-egzersiz-onerileri\/","title":{"rendered":"Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme ve Egzersiz \u00d6nerileri (2023)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7erik Ba\u015fl\u0131klar\u0131<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u0130\u00e7indekiler Tablosunu A\u00e7\/Kapat\"><span class=\"ez-toc-js-icon-con\"><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><\/span><\/a><\/span><\/div>\n<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:\/\/resim.pro\/blog\/hamilelikte-saglikli-beslenme-ve-egzersiz-onerileri\/#Hamilelikte_Dogru_Besinlerin_Secimi_Onemlidir\" >Hamilelikte Do\u011fru Besinlerin Se\u00e7imi \u00d6nemlidir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/resim.pro\/blog\/hamilelikte-saglikli-beslenme-ve-egzersiz-onerileri\/#Hamilelikte_Saglikli_Beslenme_ve_Egzersiz_Onerileri_2023\" >Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme ve Egzersiz \u00d6nerileri (2023)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/resim.pro\/blog\/hamilelikte-saglikli-beslenme-ve-egzersiz-onerileri\/#Hamilelik_Doneminde_Yeterli_Su_Icilmesi_Gerekmektedir\" >Hamilelik D\u00f6neminde Yeterli Su I\u00e7ilmesi Gerekmektedir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/resim.pro\/blog\/hamilelikte-saglikli-beslenme-ve-egzersiz-onerileri\/#Hamilelikte_Uygun_Egzersizlerle_Aktif_Kalin\" >Hamilelikte Uygun Egzersizlerle Aktif Kal\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/resim.pro\/blog\/hamilelikte-saglikli-beslenme-ve-egzersiz-onerileri\/#Gebelikte_Demir_Ve_Folik_Asit_Alimi_Arttirilmalidir\" >Gebelikte Demir Ve Folik Asit Al\u0131m\u0131 Artt\u0131r\u0131lmal\u0131d\u0131r<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/resim.pro\/blog\/hamilelikte-saglikli-beslenme-ve-egzersiz-onerileri\/#Hamilelikte_Kilo_Kontrolu_Nasil_Saglanir\" >Hamilelikte Kilo Kontrol\u00fc Nas\u0131l Sa\u011flan\u0131r?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_Dogru_Besinlerin_Secimi_Onemlidir\"><\/span>Hamilelikte Do\u011fru Besinlerin Se\u00e7imi \u00d6nemlidir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme; Hamilelikte do\u011fru besinlerin se\u00e7imi, hem anne aday\u0131n\u0131n sa\u011fl\u0131\u011f\u0131 hem de bebe\u011fin sa\u011fl\u0131kl\u0131 bir \u015fekilde geli\u015fimi i\u00e7in son derece \u00f6nemlidir. Hamilelik d\u00f6nemi, v\u00fccutta bir\u00e7ok olumsuz de\u011fi\u015fikliklere neden olur ve bu s\u00fcre\u00e7te do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131 benimsemek b\u00fcy\u00fck bir \u00f6nem ta\u015f\u0131r. Sa\u011fl\u0131kl\u0131 bir beslenme plan\u0131 olu\u015fturarak anne adaylar\u0131, bebe\u011fin sa\u011fl\u0131kl\u0131 bir \u015fekilde geli\u015fmesine ve do\u011fum sonras\u0131 iyile\u015fme s\u00fcrecine katk\u0131da bulunabilirler.<\/p>\n<p>Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme, bebe\u011fin sa\u011fl\u0131kl\u0131 geli\u015fimini desteklemek amac\u0131yla yeterli ve dengeli bir \u015fekilde ger\u00e7ekle\u015ftirilmelidir. Bu d\u00f6nemde anne adaylar\u0131, protein, karbonhidrat, ya\u011f, vitamin ve mineral a\u00e7\u0131s\u0131ndan zengin besinleri tercih etmelidir. Protein kaynaklar\u0131 aras\u0131nda et, bal\u0131k, yumurta, s\u00fct ve s\u00fct \u00fcr\u00fcnleri yer al\u0131rken; karbonhidrat kaynaklar\u0131 aras\u0131nda tah\u0131llar, tam bu\u011fday \u00fcr\u00fcnleri ve sebzeler bulunur. Ya\u011f t\u00fcketiminde ise doymu\u015f ya\u011flardan ziyade doymam\u0131\u015f ya\u011flar tercih edilmelidir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_Saglikli_Beslenme_ve_Egzersiz_Onerileri_2023\"><\/span>Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme ve Egzersiz \u00d6nerileri (2023)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/tr.wikipedia.org\/wiki\/Hamilelik\" rel=\"nofollow noopener\" target=\"_blank\">Hamilelik<\/a>te Sa\u011fl\u0131kl\u0131 Beslenme Hamilelikte do\u011fru besinlerin se\u00e7imi i\u00e7in demir, folik asit, kalsiyum gibi \u00f6nemli minerallerin al\u0131m\u0131na da dikkat edilmelidir. Bu minerallerin yeterli d\u00fczeyde al\u0131nmas\u0131, bebe\u011fin sa\u011fl\u0131kl\u0131 kemik geli\u015fimi, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lenmesi ve kan dola\u015f\u0131m\u0131n\u0131n d\u00fczenli olmas\u0131 i\u00e7in olduk\u00e7a \u00f6nemlidir. Demir kaynaklar\u0131 aras\u0131nda k\u0131rm\u0131z\u0131 et, karaci\u011fer, kurubaklagiller ve ye\u015fil yaprakl\u0131 sebzeler bulunurken; folik asit kaynaklar\u0131 aras\u0131nda ye\u015fil yaprakl\u0131 sebzeler, kuru meyveler, kurubaklagiller ve tah\u0131llar bulunur. Kalsiyumu ise s\u00fct ve s\u00fct \u00fcr\u00fcnleri, ye\u015fil yaprakl\u0131 sebzeler ve badem gibi besinlerden sa\u011flayabilirsiniz.<\/p>\n<table>\n<tbody>\n<tr>\n<th>Besin Grubu<\/th>\n<th>\u00d6nerilen Miktar<\/th>\n<th>\u00d6rnek Besinler<\/th>\n<\/tr>\n<tr>\n<td>Protein<\/td>\n<td>G\u00fcnl\u00fck 70-100 gr<\/td>\n<td>Et, bal\u0131k, yumurta, s\u00fct, yo\u011furt<\/td>\n<\/tr>\n<tr>\n<td>Karbonhidrat<\/td>\n<td>G\u00fcnl\u00fck 250-300 gr<\/td>\n<td>Tah\u0131llar, tam bu\u011fday \u00fcr\u00fcnleri, sebzeler<\/td>\n<\/tr>\n<tr>\n<td>Ya\u011f<\/td>\n<td>G\u00fcnl\u00fck 60-80 gr<\/td>\n<td>Zeytinya\u011f\u0131, avokado, ceviz<\/td>\n<\/tr>\n<tr>\n<td>Mineraller<\/td>\n<td>Demir: 27 mgFolik Asit: 400-800 mcgKalsiyum: 1000-1300 mg<\/td>\n<td>Demir: K\u0131rm\u0131z\u0131 et, karaci\u011fer, kurubaklagillerFolik Asit: Ye\u015fil yaprakl\u0131 sebzeler, kuru meyveler, tah\u0131llarKalsiyum: S\u00fct ve s\u00fct \u00fcr\u00fcnleri, ye\u015fil yaprakl\u0131 sebzeler, badem<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Hamilelikte do\u011fru besinlerin se\u00e7imi, anne aday\u0131n\u0131n enerji ihtiyac\u0131n\u0131 kar\u015f\u0131lamak, bebe\u011fin sa\u011fl\u0131kl\u0131 geli\u015fimini desteklemek ve do\u011fum sonras\u0131 iyile\u015fme s\u00fcrecini kolayla\u015ft\u0131rmak i\u00e7in b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. Sa\u011fl\u0131kl\u0131 besinlerle beslenmek, hem anne hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131 i\u00e7in en do\u011fru se\u00e7imdir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelik_Doneminde_Yeterli_Su_Icilmesi_Gerekmektedir\"><\/span>Hamilelik D\u00f6neminde Yeterli Su I\u00e7ilmesi Gerekmektedir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Hamilelik D\u00f6neminde Yeterli Su \u0130\u00e7ilmesi Gerekmektedir<\/strong><\/p>\n<p>Hamilelik d\u00f6nemi, anne adaylar\u0131 i\u00e7in hem fiziksel hem de duygusal a\u00e7\u0131dan zorlu bir s\u00fcre\u00e7tir. Bebe\u011fin sa\u011fl\u0131kl\u0131 bir \u015fekilde geli\u015fmesi i\u00e7in anne adaylar\u0131n\u0131n do\u011fru beslenmeye \u00f6zen g\u00f6stermeleri olduk\u00e7a \u00f6nemlidir. Sa\u011fl\u0131kl\u0131 bir beslenme program\u0131n\u0131n bir par\u00e7as\u0131 olarak, hamilelik d\u00f6neminde yeterli su i\u00e7mek de b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.<\/p>\n<p>Hamilelik s\u00fcrecinde v\u00fccudun su ihtiyac\u0131 artar. Su, t\u00fcm v\u00fccut fonksiyonlar\u0131 i\u00e7in hayati bir \u00f6neme sahiptir. Bebe\u011fin sa\u011fl\u0131kl\u0131 geli\u015fimi ve annenin iyi bir sa\u011fl\u0131k durumu i\u00e7in yeterli miktarda su i\u00e7mek \u015fartt\u0131r.Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme Su, h\u00fccrelere oksijen ve besin ta\u015f\u0131r, sindirimi kolayla\u015ft\u0131r\u0131r, v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131 dengelemeye yard\u0131mc\u0131 olur ve toksinlerin at\u0131lmas\u0131n\u0131 sa\u011flar. Bunlar hem annenin hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131 i\u00e7in elzemdir.<\/p>\n<p>Hamilelikte yeterli su t\u00fcketimi, \u00f6nerilen g\u00fcnl\u00fck su miktar\u0131 olan 8-10 bardak su i\u00e7mek anlam\u0131na gelir. Bu miktar, idrar yolu enfeksiyonu riskinin azalt\u0131lmas\u0131na, \u00f6dem olu\u015fumunun \u00f6nlenmesine ve kab\u0131zl\u0131k gibi sindirim sorunlar\u0131n\u0131n engellenmesine yard\u0131mc\u0131 olur. Ayr\u0131ca, su i\u00e7mek v\u00fccutta s\u0131v\u0131 dengesini sa\u011flar ve hamilelikte olu\u015fabilecek \u015fi\u015flik ve kramp gibi problemlerin \u00f6n\u00fcne ge\u00e7er.<\/p>\n<p><a href=\"https:\/\/resim.pro\/blog\/kalp-sagligini-koruyacak-onlemler-2023\/\">Kalp Sa\u011fl\u0131\u011f\u0131n\u0131 Koruyacak \u00d6nlemler (2023)<\/a><\/p>\n<ul>\n<li><strong>Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme<\/strong><\/li>\n<li><strong>Hamilelik D\u00f6neminde Yeterli Su \u0130\u00e7ilmesi Gereklidir<\/strong><\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<th><strong>Su \u0130\u00e7menin Faydalar\u0131<\/strong><\/th>\n<th><strong>\u00d6nerilen G\u00fcnl\u00fck Su Miktar\u0131<\/strong><\/th>\n<\/tr>\n<tr>\n<td>Sindirime yard\u0131mc\u0131 olur<\/td>\n<td>8-10 bardak<\/td>\n<\/tr>\n<tr>\n<td>Toksinlerin at\u0131lmas\u0131n\u0131 sa\u011flar<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>H\u00fccrelere oksijen ve besin ta\u015f\u0131r<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>V\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131 dengelemeye yard\u0131mc\u0131 olur<\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_Uygun_Egzersizlerle_Aktif_Kalin\"><\/span>Hamilelikte Uygun Egzersizlerle Aktif Kal\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Bu s\u00fcre\u00e7te d\u00fczenli olarak uygun egzersiz yapmak, hem anne hem de bebek i\u00e7in faydal\u0131 olabilir.Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme Ancak her hamile kad\u0131n i\u00e7in uygun egzersizler farkl\u0131l\u0131k g\u00f6sterebilir. Doktorunuza dan\u0131\u015farak uygun egzersiz program\u0131n\u0131z\u0131 belirlemeniz \u00f6nemlidir.<\/p>\n<p>Hamilelik d\u00f6neminde yap\u0131labilecek uygun egzersizler aras\u0131nda y\u00fcr\u00fcy\u00fc\u015f, y\u00fczme, yoga ve pilates gibi aktiviteler yer almaktad\u0131r.Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme Bu aktiviteler, v\u00fccudunuzu g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olurken ayn\u0131 zamanda stresi azaltabilir ve enerji seviyenizi y\u00fckseltebilir.<\/p>\n<p>Bununla birlikte, hamilelik d\u00f6neminde a\u015f\u0131r\u0131 egzersizden ka\u00e7\u0131n\u0131lmas\u0131 \u00f6nemlidir. V\u00fccudunuzu zorlamadan, hafif ve d\u00fc\u015f\u00fck etkili egzersizleri tercih etmeniz gerekmektedir. Ayr\u0131ca, egzersiz yaparken v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131z\u0131 kontrol etmek ve s\u0131v\u0131 al\u0131m\u0131n\u0131za dikkat etmek \u00f6nemlidir.<\/p>\n<ul>\n<li>Hamilelikte uygun egzersizler:<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<th>Egzersiz T\u00fcrleri<\/th>\n<th>Yararlar\u0131<\/th>\n<\/tr>\n<tr>\n<td>Y\u00fcr\u00fcy\u00fc\u015f<\/td>\n<td>Kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekler, kaslar\u0131 g\u00fc\u00e7lendirir.<\/td>\n<\/tr>\n<tr>\n<td>Y\u00fczme<\/td>\n<td>D\u00fc\u015f\u00fck etkili, t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131ran bir egzersizdir.<\/td>\n<\/tr>\n<tr>\n<td>Yoga<\/td>\n<td>Esnekli\u011fi artt\u0131r\u0131r, rahatlama sa\u011flar.<\/td>\n<\/tr>\n<tr>\n<td>Pilates<\/td>\n<td>Kar\u0131n ve s\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendirir, duru\u015fu d\u00fczeltir.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"Gebelikte_Demir_Ve_Folik_Asit_Alimi_Arttirilmalidir\"><\/span>Gebelikte Demir Ve Folik Asit Al\u0131m\u0131 Artt\u0131r\u0131lmal\u0131d\u0131r<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Gebelik d\u00f6nemi, anne aday\u0131n\u0131n sa\u011fl\u0131\u011f\u0131n\u0131 ve bebe\u011fin geli\u015fimini desteklemek i\u00e7in \u00f6nemli bir evredir. Bu d\u00f6nemde, hamilelikte demir ve folik asit al\u0131m\u0131 da olduk\u00e7a \u00f6nemlidir. Hem anne hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131 i\u00e7in yeterli miktarlarda demir ve folik asit t\u00fcketmek gerekmektedir.<\/p>\n<p>Gebelikte demir ihtiyac\u0131 artar \u00e7\u00fcnk\u00fc hem anne hem de bebe\u011fin kan hacmi artar. Demir eksikli\u011fi, kans\u0131zl\u0131k olarak da bilinen anemiye yol a\u00e7abilir. Bu nedenle, hamilelikte demir al\u0131m\u0131n\u0131 artt\u0131rmak b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.<\/p>\n<p><strong>Folik asit<\/strong>\u00a0ise bebeklerin sinir sistemi ve omurgalar\u0131n\u0131n sa\u011fl\u0131kl\u0131 bir \u015fekilde geli\u015fmesi i\u00e7in gereklidir. Gebelikte yeterli folik asit al\u0131m\u0131, n\u00f6ral t\u00fcp defekti riskini azalt\u0131r. Folik asit \u00f6zellikle gebeli\u011fin erken d\u00f6nemlerinde (ilk 28 g\u00fcn) \u00f6nemlidir, bu nedenle hamile kalmay\u0131 planlayan kad\u0131nlar dahi folik asit takviyesi almal\u0131d\u0131r.<\/p>\n<ul>\n<li>Gebelikte demir ve folik asit al\u0131m\u0131n\u0131 artt\u0131rmak i\u00e7in a\u015fa\u011f\u0131daki besinleri t\u00fcketebilirsiniz:<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<th>Besin<\/th>\n<th>Demir \u0130\u00e7eri\u011fi<\/th>\n<th>Folik Asit \u0130\u00e7eri\u011fi<\/th>\n<\/tr>\n<tr>\n<td>K\u0131rm\u0131z\u0131 et<\/td>\n<td>Y\u00fcksek<\/td>\n<td>Orta<\/td>\n<\/tr>\n<tr>\n<td>Kuruyemi\u015f<\/td>\n<td>Orta<\/td>\n<td>Orta<\/td>\n<\/tr>\n<tr>\n<td>Koyu ye\u015fil yaprakl\u0131 sebzeler (\u0131spanak, paz\u0131, brokoli)<\/td>\n<td>Orta<\/td>\n<td>Y\u00fcksek<\/td>\n<\/tr>\n<tr>\n<td>Kuru fasulye<\/td>\n<td>Y\u00fcksek<\/td>\n<td>Orta<\/td>\n<\/tr>\n<tr>\n<td>Kahverengi pirin\u00e7 ve tam tah\u0131llar<\/td>\n<td>Orta<\/td>\n<td>Orta<\/td>\n<\/tr>\n<tr>\n<td>Lifli sebzeler (havu\u00e7, kabak, patates)<\/td>\n<td>D\u00fc\u015f\u00fck<\/td>\n<td>D\u00fc\u015f\u00fck<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"Hamilelikte_Kilo_Kontrolu_Nasil_Saglanir\"><\/span>Hamilelikte Kilo Kontrol\u00fc Nas\u0131l Sa\u011flan\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hamilelik s\u00fcreci, bir\u00e7ok kad\u0131n\u0131n ya\u015fad\u0131\u011f\u0131 en \u00f6zel d\u00f6nemlerden biridir. Bu d\u00f6nemde bebe\u011fin sa\u011fl\u0131kl\u0131 geli\u015fimi i\u00e7in do\u011fru beslenme olduk\u00e7a \u00f6nemlidir. Hamilelikte kilo kontrol\u00fc de bebe\u011fin ve annenin sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme Peki, hamilelikte kilo kontrol\u00fc nas\u0131l sa\u011flan\u0131r?<\/p>\n<p>Birincil olarak, hamilelik s\u00fcrecinde sa\u011fl\u0131kl\u0131 kilo al\u0131m\u0131 hedeflenmelidir. Her kad\u0131n\u0131n v\u00fccut yap\u0131s\u0131 ve kilo da\u011f\u0131l\u0131m\u0131 farkl\u0131d\u0131r, bu y\u00fczden her kad\u0131n i\u00e7in ideal kilo al\u0131m\u0131 miktar\u0131 farkl\u0131 olabilir. Genel olarak, normal kilolu kad\u0131nlar, hamilelik s\u00fcrecinde 11-16 kg aras\u0131nda kilo alabilirler. Obez kad\u0131nlar ise bu kilo al\u0131m\u0131ndan daha az kilo alarak daha sa\u011fl\u0131kl\u0131 bir hamilelik ge\u00e7irebilirler. Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme<\/p>\n<p><strong>Hamilelikte kilo kontrol\u00fc<\/strong>\u00a0i\u00e7in ikinci olarak, dengeli ve besleyici bir diyet uygulanmal\u0131d\u0131r. Hamilelik s\u00fcrecinde belirli besin gruplar\u0131na odaklanmak \u00f6nemlidir. Protein, kalsiyum, demir, folik asit, omega-3 ya\u011f asitleri gibi besinlerin yeterli miktarda al\u0131nmas\u0131 bebe\u011fin sa\u011fl\u0131kl\u0131 geli\u015fimi i\u00e7in \u00f6nemlidir. Bununla birlikte, fast food, i\u015flenmi\u015f g\u0131dalar ve \u015fekerli at\u0131\u015ft\u0131rmal\u0131klar\u0131n t\u00fcketimi s\u0131n\u0131rlanmal\u0131d\u0131r.<\/p>\n<p>\u00dc\u00e7\u00fcnc\u00fc olarak, hamilelikte fiziksel aktivite ve egzersiz yapmak da kilo kontrol\u00fc i\u00e7in \u00f6nemlidir. Ancak, doktorunuzla \u00f6nceden konu\u015farak uygun egzersizleri se\u00e7melisiniz. Y\u00fcr\u00fcy\u00fc\u015f, yoga veya d\u00fc\u015f\u00fck etkili aerobik gibi hafif egzersizler, hamilelik s\u00fcrecinde uygun olan se\u00e7eneklerdir. Aktif kalmak, kilo kontrol\u00fcne yard\u0131mc\u0131 olman\u0131n yan\u0131 s\u0131ra, kas tonusunu art\u0131r\u0131r ve genel olarak sa\u011fl\u0131\u011f\u0131 iyile\u015ftirir. Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme<\/p>\n<p>Hamilelikte kilo kontrol\u00fc i\u00e7in bu \u00f6nlemlerle birlikte takip edilmesi gereken bir di\u011fer fakt\u00f6r de d\u00fczenli olarak doktor kontrollerine gitmektir. Doktorunuz hamilelik s\u00fcrecinde size rehberlik edecek, kilo kontrol\u00fc ve di\u011fer sa\u011fl\u0131k konular\u0131yla ilgili size bilgi verecektir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelikte Do\u011fru Besinlerin Se\u00e7imi \u00d6nemlidir Hamilelikte Sa\u011fl\u0131kl\u0131 Beslenme; Hamilelikte do\u011fru besinlerin se\u00e7imi, hem anne aday\u0131n\u0131n sa\u011fl\u0131\u011f\u0131 hem de bebe\u011fin sa\u011fl\u0131kl\u0131 bir \u015fekilde geli\u015fimi i\u00e7in son derece \u00f6nemlidir. Hamilelik d\u00f6nemi, v\u00fccutta bir\u00e7ok olumsuz de\u011fi\u015fikliklere neden olur ve bu s\u00fcre\u00e7te do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131 benimsemek b\u00fcy\u00fck bir \u00f6nem ta\u015f\u0131r. Sa\u011fl\u0131kl\u0131 bir beslenme plan\u0131 olu\u015fturarak anne adaylar\u0131, bebe\u011fin sa\u011fl\u0131kl\u0131 [&hellip;]<\/p>\n","protected":false},"author":1009,"featured_media":2200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1951","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/posts\/1951","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/users\/1009"}],"replies":[{"embeddable":true,"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/comments?post=1951"}],"version-history":[{"count":5,"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/posts\/1951\/revisions"}],"predecessor-version":[{"id":2209,"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/posts\/1951\/revisions\/2209"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/media\/2200"}],"wp:attachment":[{"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/media?parent=1951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/categories?post=1951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/resim.pro\/blog\/wp-json\/wp\/v2\/tags?post=1951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}