{"id":3361,"date":"2021-08-31T08:24:33","date_gmt":"2021-08-31T08:24:33","guid":{"rendered":"http:\/\/wikiyummies.com\/2021\/08\/31\/saglikli-bir-hamilelik-icin-yemeniz-gereken-25-super-yiyecek\/"},"modified":"2021-10-05T10:54:07","modified_gmt":"2021-10-05T10:54:07","slug":"saglikli-bir-hamilelik-icin-yemeniz-gereken-25-super-yiyecek","status":"publish","type":"post","link":"https:\/\/wikiyummies.com\/tr\/saglikli-bir-hamilelik-icin-yemeniz-gereken-25-super-yiyecek\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 bir hamilelik i\u00e7in yemeniz gereken 25 s\u00fcper yiyecek"},"content":{"rendered":"

\u201c Hamileyken ne yenir<\/strong> ?\u201d sorusunun cevab\u0131n\u0131 \u00f6\u011frenmek i\u00e7in buraya geldiyseniz.<\/p>\n

O zaman do\u011fru yere geldiniz.<\/p>\n

\u0130yi,<\/p>\n

Kar\u0131m\u0131n bana hamile oldu\u011funu s\u00f6yledi\u011fi g\u00fcn\u00fc hala hat\u0131rl\u0131yorum.<\/p>\n

Hayat\u0131m\u0131n en g\u00fczel g\u00fcn\u00fcyd\u00fc ve hala da \u00f6yle!<\/p>\n

B\u00fcy\u00fclenmi\u015ftim ve duygularla dolmu\u015ftum.<\/p>\n

Ancak bir
\nsonraki d\u00fc\u015f\u00fcnce, \u201changi s\u00fcper yiyeceklerin kar\u0131m\u0131n hamileli\u011fini en sa\u011fl\u0131kl\u0131 hale getirebilece\u011fi\u201d idi.<\/p>\n

Kapsaml\u0131 ara\u015ft\u0131rmam\u0131 yapt\u0131m ve cevab\u0131m\u0131 buldum:<\/p>\n

    \n
  1. Avokado<\/strong><\/li>\n
  2. Fasulye\/ Mercimek<\/strong><\/li>\n
  3. Biftek<\/strong><\/li>\n
  4. Pancar k\u00f6k\u00fc<\/strong><\/li>\n
  5. \u00e7ilek<\/strong><\/li>\n
  6. Brokoli<\/strong><\/li>\n
  7. Chia \u00e7ekirdekleri<\/strong><\/li>\n
  8. Peynir (past\u00f6rize)<\/strong><\/li>\n
  9. Havu\u00e7<\/strong><\/li>\n
  10. Kurutulmu\u015f meyve<\/strong><\/li>\n
  11. Yumurtalar<\/strong><\/li>\n
  12. Bal\u0131k Ya\u011f\u0131<\/strong><\/li>\n
  13. incir<\/strong><\/li>\n
  14. Yunan yo\u011furt<\/strong><\/li>\n
  15. Humus<\/strong><\/li>\n
  16. ya\u011fs\u0131z et<\/strong><\/li>\n
  17. F\u0131nd\u0131k<\/strong><\/li>\n
  18. Portakal Suyu (g\u00fc\u00e7lendirilmi\u015f)<\/strong><\/li>\n
  19. kuru erik<\/strong><\/li>\n
  20. kabak \u00e7ekirde\u011fi<\/strong><\/li>\n
  21. bezelye<\/strong><\/li>\n
  22. Ispanak<\/strong><\/li>\n
  23. Somon<\/strong><\/li>\n
  24. Tatl\u0131 patatesler<\/strong><\/li>\n
  25. Tam Tah\u0131llar<\/strong><\/li>\n<\/ol>\n

    K\u0131saca cevaplamak istedi\u011fim bir di\u011fer soru da \u015fu\u2026<\/p>\n

    Superfoods’un t\u0131bbi tan\u0131m\u0131 nedir?<\/h2>\n

    Basit\u00e7e, sa\u011fl\u0131\u011f\u0131 geli\u015ftirici \u00f6zelliklere sahip g\u0131dalar i\u00e7in t\u0131bbi olmayan bir terimdir.<\/p>\n

    S\u00fcper g\u0131dalar \u015funlardan birini yapabilir:<\/p>\n

      \n
    • Fiziksel ve duygusal sa\u011fl\u0131\u011f\u0131n y\u00f6nlerini iyile\u015ftirin.
      \nVeya\u2026<\/li>\n
    • Farkl\u0131 hastal\u0131klara sahip olma \u015fans\u0131n\u0131z\u0131 azalt\u0131n.<\/li>\n<\/ul>\n

      S\u00fcper g\u0131dalar, y\u00fcksek antioksidan, farkl\u0131 vitamin veya di\u011fer besin maddeleri i\u00e7eri\u011fi nedeniyle \u201cs\u00fcper\u201d olarak da adland\u0131r\u0131l\u0131r.<\/p>\n

      \u0130\u015fte bu yaz\u0131da bahsedilmeyecek baz\u0131 s\u00fcper yiyecekler:<\/p>\n

        \n
      • Soya<\/li>\n
      • Yaban mersini<\/li>\n
      • Ye\u015fil \u00e7ay.<\/li>\n<\/ul>\n

        \u015eimdi gelelim hamilelik i\u00e7in ilk sa\u011fl\u0131kl\u0131 s\u00fcper besine\u2026<\/p>\n

        1-Avokado<\/h2>\n

        Avokado, a\u015fa\u011f\u0131dakiler gibi sa\u011fl\u0131kl\u0131 vitaminler ve asitler a\u00e7\u0131s\u0131ndan zengindir:<\/p>\n

          \n
        • Hamile bir kad\u0131n i\u00e7in \u00e7ok \u00f6nemli olan folat, \u00e7ocu\u011fun geli\u015fimine yard\u0131mc\u0131 olur.\u00a0<\/li>\n
        • Rahim a\u011fr\u0131s\u0131na yard\u0131mc\u0131 olan ve hamilelik komplikasyonlar\u0131 riskini azaltan magnezyum. Ek olarak, Magnezyum \u00e7ocukta g\u00fc\u00e7l\u00fc kemikler olu\u015fturmaya yard\u0131mc\u0131 olur.<\/li>\n
        • Potasyum, kan bas\u0131nc\u0131n\u0131 korur ve hamilelik s\u0131ras\u0131nda uygun s\u0131v\u0131lar\u0131 dengeli tutar.<\/li>\n
        • C vitamini sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi olu\u015fturmaya yard\u0131mc\u0131 olur. \u00c7ocuk i\u00e7in kemikler, tendonlar ve cilt i\u00e7in \u00e7ok \u00f6nemli olan kolajen yapmas\u0131na yard\u0131mc\u0131 olur.<\/li>\n
        • Avokadoda bulunan ya\u011flar (Tekli Doymu\u015f ve \u00c7oklu Doymam\u0131\u015f ya\u011flar), k\u00f6t\u00fc kolesterol seviyesinin d\u00fc\u015f\u00fck tutulmas\u0131na yard\u0131mc\u0131 olur. Bu, formda kalman\u0131za yard\u0131mc\u0131 olur ve fazla kiloyu \u00f6nler.<\/li>\n<\/ul>\n

          \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

          T\u00fcm bu sa\u011fl\u0131kl\u0131 besinler sadece size fayda sa\u011flamakla kalmayacak, ayn\u0131 zamanda \u00e7ocu\u011funuzun sa\u011fl\u0131kl\u0131 bir bebe\u011fe d\u00f6n\u00fc\u015fmesine de yard\u0131mc\u0131 olacakt\u0131r.\u00a0<\/p>\n

          Avokadonun b\u00fcy\u00fcs\u00fc burada bitmiyor; ayr\u0131ca bir\u00e7ok \u015fekilde yenebilir: dilimlenmi\u015f salatada, meyve suyunda, smoothie’de, \u00e7\u0131t\u0131r tostta veya mayonez alternatifi olarak.<\/p>\n

          2-Fasulye\/ Mercimek<\/h2>\n

          Fasulye ve mercimek, hamileli\u011finiz i\u00e7in \u00e7ok \u00f6nemli olan proteinler a\u00e7\u0131s\u0131ndan zengindir.
          \nSadece bir protein kayna\u011f\u0131 de\u011filler, ayn\u0131 zamanda folat ve lif a\u00e7\u0131s\u0131ndan da zenginler.
          \nHamile kad\u0131nlar\u0131n ortalama protein ihtiyac\u0131 g\u00fcnde 60 gramd\u0131r.
          \nVe bir fincan pi\u015fmi\u015f mercimek size yakla\u015f\u0131k 17 gram protein verebilir.<\/p>\n

          Bu, fasulye ve mercimekleri DV proteininiz i\u00e7in m\u00fckemmel yapar.<\/p>\n

          Bu y\u00fczden vejeteryansan\u0131z ne\u015felen. Art\u0131k sebzeler listenize fasulye ve mercimek ekleyebilirsiniz.<\/p>\n

          \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

          3-S\u0131\u011f\u0131r eti<\/h2>\n

          S\u0131\u011f\u0131r eti, d\u00fcnyam\u0131zdaki ana protein kaynaklar\u0131ndan biridir ve hamile bir kad\u0131n i\u00e7in s\u0131\u011f\u0131r eti size \u015funlar\u0131 sa\u011flayacakt\u0131r:<\/p>\n

            \n
          • Protein: G\u00f6\u011f\u00fcs ve rahim dokular\u0131n\u0131z\u0131n b\u00fcy\u00fcmesine yard\u0131mc\u0131 olur, bebe\u011fe g\u00f6nderilen kan ak\u0131\u015f\u0131n\u0131 artt\u0131r\u0131r ve \u00e7ocu\u011fun doku ve organlar\u0131n\u0131n b\u00fcy\u00fcmesini sa\u011flar.<\/li>\n
          • \u00c7inko: Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklemeye yard\u0131mc\u0131 olur, yaralar\u0131 iyile\u015ftirmenin yan\u0131 s\u0131ra tat ve koku alma duyusunu korur.<\/li>\n
          • Demir: Oksijenin akci\u011ferlerden v\u00fccudun geri kalan\u0131na ve bebe\u011fe ta\u015f\u0131nmas\u0131na yard\u0131mc\u0131 olur. \u00c7inko ayr\u0131ca daha fazla kan h\u00fccresi \u00fcretimine katk\u0131da bulunur. Bu, aneminiz varsa yorgunlu\u011fu \u00f6nleyecektir.<\/li>\n<\/ul>\n

            \u00c7izburger ya da abur cubur yerine ev yap\u0131m\u0131 bifte\u011fi tercih edersiniz.<\/p>\n

            \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

            4-pancar<\/h2>\n

            Pancar, lif, folat, folik asit ve di\u011fer vitaminler gibi sa\u011fl\u0131kl\u0131 besinler i\u00e7in iyi bir kaynakt\u0131r.\u00a0<\/p>\n

            Ayr\u0131ca kans\u0131zl\u0131\u011fa yard\u0131mc\u0131 olur, preeklampsi riskini azalt\u0131r ve kilonun korunmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n

            Pancar, \u00e7ocuk do\u011fururken bile iyi durumda olmak isteyen herkes i\u00e7in gereklidir.<\/p>\n

            Nas\u0131l servis edilebilece\u011fine gelince: Pi\u015firilerek servis edilebilir, meyve suyu olarak yap\u0131labilir veya oldu\u011fu gibi yenebilir.\u00a0<\/p>\n

            Yine de sizin ve \u00e7ocu\u011funuz i\u00e7in sa\u011fl\u0131kl\u0131 olacakt\u0131r.<\/p>\n

            \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

            5-B\u00f6\u011f\u00fcrtlen<\/h2>\n

            Her t\u00fcrl\u00fc \u00e7ilek (\u00e7ilek, ahududu, yaban mersini ve b\u00f6\u011f\u00fcrtlen), lezzetli bir C Vitamini, antioksidanlar, folat ve potasyum kayna\u011f\u0131d\u0131r.<\/p>\n

            Onlar\u0131 yiyebilirsiniz: \u00e7i\u011f, granola veya yulaf ezmesine at\u0131\u015ft\u0131rmal\u0131k olarak, smoothie olarak veya salataya koyarak.<\/p>\n

            \u00c7ilekleri nas\u0131l yiyebilece\u011finize dair \u015fans\u0131n\u0131z sonsuzdur. \u00c7ocu\u011funuz bile bundan mutlu olur, neden olmas\u0131n?<\/p>\n

            \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

            6-Brokoli<\/h2>\n

            Brokoli iyi bir kaynakt\u0131r:<\/p>\n

              \n
            • B vitamini, \u00f6zellikle folat.<\/li>\n
            • A, C, D, E, K vitaminleri.\u00a0<\/li>\n
            • Kalsiyum.<\/li>\n
            • Demir.<\/li>\n
            • Fosfor.<\/li>\n
            • Potasyum.<\/li>\n
            • \u00c7inko.\u00a0<\/li>\n<\/ul>\n

              Bilim adamlar\u0131n\u0131n hala \u00f6\u011frendi\u011fi daha \u00e7ok \u015fey var.<\/p>\n

              \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

              Ancak i\u00e7erdi\u011fi besinlerin yakla\u015f\u0131k %90’\u0131n\u0131 kaybedece\u011fi i\u00e7in asla kaynatmamal\u0131s\u0131n\u0131z.<\/p>\n

              \u00c7i\u011f yiyebilir veya kaynatmadan farkl\u0131 \u015fekilde pi\u015firebilirsiniz.\u00a0<\/p>\n

              Brokolinin faydalar\u0131 ve besin de\u011ferleri, pi\u015firilme \u015fekline g\u00f6re de\u011fi\u015fir.<\/p>\n

              \u015eahsen, buharda pi\u015firmenizi veya \u00e7orban\u0131za eklemenizi tavsiye ederim, b\u00f6ylece siz ve \u00e7ocu\u011funuz bundan en iyi \u015fekilde faydalan\u0131rs\u0131n\u0131z.<\/p>\n

              7-Chia tohumlar\u0131<\/h2>\n

              Chia tohumlar\u0131 makul miktarda lif, protein, ya\u011f, kalsiyum, manganez ve magnezyum i\u00e7erir.\u00a0<\/p>\n

              Hamile bir kad\u0131n i\u00e7in chia tohumlar\u0131n\u0131 diyetinize dahil etmek asla k\u00f6t\u00fc bir fikir de\u011fildir.<\/p>\n

              Hatta ba\u011f\u0131ml\u0131s\u0131 olacaks\u0131n\u0131z ve hemen hemen her \u015feye eklemek isteyeceksiniz: yulaf ezmesi, kahvalt\u0131, hareket halindeyken at\u0131\u015ft\u0131rmal\u0131k veya yo\u011furt.<\/p>\n

              Chia tohumlar\u0131 size \u015fu konularda yard\u0131mc\u0131 olur\/sa\u011flar:\u00a0<\/p>\n

                \n
              • Daha fazla k\u0131rm\u0131z\u0131 kan h\u00fccresi yapmak, demir eksikli\u011fi anemisini \u00f6nlemek ve size ve bebe\u011finize daha fazla kan sa\u011flaman\u0131za yard\u0131mc\u0131 olacakt\u0131r.\u00a0<\/li>\n
              • Bebe\u011finize daha g\u00fc\u00e7l\u00fc kemikler ve di\u015fler verir.<\/li>\n
              • Sizi tok hissettirecek; bu her zaman a\u00e7 olan yeni anneler i\u00e7indir.<\/li>\n
              • Sa\u011fl\u0131kl\u0131 kan \u015fekeri seviyelerini koruyun.<\/li>\n
              • Daha fazla enerji.<\/li>\n<\/ul>\n

                \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                8-Peynir<\/h2>\n

                Her \u015feyden \u00f6nce,<\/p>\n

                Do\u011fmam\u0131\u015f bebekler i\u00e7in \u00e7ok \u00f6l\u00fcmc\u00fcl bir b\u00f6cek olan listeria kaynakl\u0131 g\u0131da zehirlenmesi riski nedeniyle hamilelik s\u0131ras\u0131nda asla sert peynir yememelisiniz.<\/p>\n

                Peynir past\u00f6rize s\u00fctten yap\u0131lm\u0131\u015fsa, yemeniz g\u00fcvenlidir.<\/p>\n

                Past\u00f6rizasyon, s\u00fct\u00fcn sterilize edildi\u011fi ve s\u00fctte yerle\u015fmi\u015f olabilecek her t\u00fcrl\u00fc patojenin ortadan kald\u0131r\u0131ld\u0131\u011f\u0131 bir i\u015flemdir.<\/p>\n

                Bu nedenle peyniri ancak yap\u0131ld\u0131\u011f\u0131 s\u00fct past\u00f6rize ise yemelisiniz.<\/p>\n

                \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                9-havu\u00e7<\/h2>\n

                Havu\u00e7, A, C vitamini ve kalsiyum gibi \u00e7ok \u00fcst\u00fcn bir besin kayna\u011f\u0131d\u0131r.<\/p>\n

                Havucun g\u00f6zlere iyi geldi\u011fi biliniyor\u2026<\/p>\n

                Buna hamile kad\u0131nlarda da ek…<\/p>\n

                Ayn\u0131 zamanda bebe\u011fin g\u00f6zlerinin geli\u015fimine de katk\u0131 sa\u011flar.<\/p>\n

                C vitamini ba\u011f\u0131\u015f\u0131kl\u0131k sistemi \u00fczerinde \u00e7al\u0131\u015facak ve kalsiyum \u00e7ocu\u011fun kemikleri ve di\u015fleri \u00fczerinde \u00e7al\u0131\u015facak.\u00a0<\/p>\n

                Hatta daha fazla,<\/p>\n

                Havu\u00e7, daha fazla kan h\u00fccresi yaparak kans\u0131zl\u0131\u011f\u0131 tedavi eder ve hamileli\u011finizi kolayla\u015ft\u0131r\u0131r.<\/p>\n

                Buna ne dersin?<\/p>\n

                \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                10-Kuru meyveler<\/h2>\n

                Bilinen inan\u0131\u015f\u0131n d\u0131\u015f\u0131nda, kurutulmu\u015f meyveler taze meyvelerle ayn\u0131 besin maddelerine sahiptir.<\/p>\n

                Hamile kad\u0131nlar, bebeklerinin ve kendilerinin ihtiya\u00e7 duydu\u011fu lifleri, vitaminleri ve mineralleri kuru meyvelerden alabilirler.\u00a0<\/p>\n

                \u0130\u015fte baz\u0131 besleyici kurutulmu\u015f meyveler:<\/p>\n

                  \n
                • K vitamini, potasyum ve lif a\u00e7\u0131s\u0131ndan zengin olan kuru erik.<\/li>\n
                • Hurma demir, bitki bile\u015fikleri, potasyum ve lif a\u00e7\u0131s\u0131ndan zengindir.<\/li>\n<\/ul>\n

                  \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                  11-Yumurta<\/h2>\n

                  Yumurta m\u00fckemmel bir protein kayna\u011f\u0131d\u0131r. Proteinler, bebe\u011finizin ve sizin sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00e7ok \u00f6nemli olan amino asitlere ayr\u0131l\u0131r.<\/p>\n

                  Yumurta ayr\u0131ca bebe\u011fin beyin geli\u015fimi i\u00e7in \u00e7ok \u00f6nemli bir besin olan kolin a\u00e7\u0131s\u0131ndan da zengindir.<\/p>\n

                  Yumurtalar ayr\u0131ca iyi bir kalori al\u0131m\u0131 sa\u011flar ve v\u00fccudunuzun ya\u015fad\u0131\u011f\u0131 de\u011fi\u015fikliklere dayanacak enerji sa\u011flar.<\/p>\n

                  Nihayet,<\/p>\n

                  \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                  Yumurta ayn\u0131 zamanda v\u00fccudunuzun sa\u011fl\u0131kl\u0131 h\u00fccreler \u00fcretmesi i\u00e7in gerekli olan kolesterol seviyenizi de v\u00fccudunuz ve bebe\u011finiz i\u00e7in d\u00fczenler.<\/p>\n

                  Sadece h\u0131zl\u0131 bir not:<\/p>\n

                  Pi\u015fmi\u015f yumurta yedi\u011finizden emin olun. \u00c7i\u011f yumurta yemek bebe\u011finizin sa\u011fl\u0131\u011f\u0131n\u0131 riske atabilir.<\/p>\n

                  12-Bal\u0131k ya\u011f\u0131<\/h2>\n

                  Bal\u0131k ya\u011f\u0131 sabah ilk i\u015f olarak, hatta kahvalt\u0131dan \u00f6nce al\u0131nd\u0131\u011f\u0131nda olduk\u00e7a faydal\u0131d\u0131r.<\/p>\n

                  Ama \u00f6nce bir \u015feyi a\u00e7\u0131kl\u0131\u011fa kavu\u015fturmama izin verin\u2026<\/p>\n

                  \u0130ki t\u00fcr bal\u0131k ya\u011f\u0131 takviyesi vard\u0131r:<\/p>\n

                    \n
                  • Hamilelik i\u00e7in sa\u011fl\u0131kl\u0131 olan ilki; bal\u0131k etinden elde edilen ya\u011f.<\/li>\n
                  • Di\u011feri de\u011fil; morina karaci\u011feri ya\u011f\u0131 gibi bal\u0131\u011f\u0131n karaci\u011ferinden \u00e7\u0131kar\u0131lan.<\/li>\n<\/ul>\n

                    \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                    Bu t\u00fcrlerin her ikisi de bebe\u011finizin beyin ve g\u00f6z geli\u015fimi i\u00e7in hayati asitler olan omega-3 ya\u011f asitlerinin adil paylar\u0131n\u0131 sunar.\u00a0<\/p>\n

                    Ancak morina karaci\u011feri ya\u011f\u0131, hamileli\u011finize ve bebe\u011finize zararl\u0131 olabilecek bir vitamin daha sunar; A vitamininin retinol formunun y\u00fcksek seviyeleri.<\/p>\n

                    Normalde Atlantik somonu gibi \u00e7ok ya\u011fl\u0131 bal\u0131k yerseniz, normalde sindirilebilir kaps\u00fcllerde sa\u011flanan bal\u0131k ya\u011f\u0131 takviyeleri alman\u0131za gerek yoktur.<\/p>\n

                    Ama ya\u011fl\u0131 bal\u0131k yemiyorsan\u0131z\u2026<\/p>\n

                    \u0130yi,<\/p>\n

                    Art\u0131k iki se\u00e7ene\u011finizi biliyorsunuz.\u00a0<\/p>\n

                    13-\u0130ncir<\/h2>\n

                    \u0130ncir, hamilelik s\u0131ras\u0131nda anne ve bebe\u011fin ihtiya\u00e7 duydu\u011fu bir\u00e7ok sa\u011fl\u0131kl\u0131 besini i\u00e7erir:<\/p>\n

                      \n
                    • Kalsiyum<\/li>\n
                    • Demir<\/li>\n
                    • Potasyum<\/li>\n
                    • Bak\u0131r<\/li>\n
                    • Magnezyum<\/li>\n<\/ul>\n

                      Ayr\u0131ca,\u00a0<\/p>\n

                      \u0130ncir, hamilelik s\u0131ras\u0131nda kab\u0131zl\u0131\u011f\u0131 azaltmaya yard\u0131mc\u0131 olan y\u00fcksek bir lif i\u00e7eri\u011fine sahiptir.<\/p>\n

                      \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                      14-Yunan yo\u011furdu<\/h2>\n

                      Yunan yo\u011furdu, hamileyken ve sonras\u0131nda diyetinize eklemeniz gereken besleyici bir besindir.<\/p>\n

                      Yunan yo\u011furdu, di\u011fer s\u00fct \u00fcr\u00fcnlerinden daha fazla kalsiyum ve normal yo\u011furttan iki kat daha fazla protein i\u00e7erir.\u00a0<\/p>\n

                      Ayn\u0131 zamanda probiyotikler, B vitamini, fosfor ve kalsiyum gibi harika bir besin kayna\u011f\u0131d\u0131r.<\/p>\n

                      \u0130ster ara \u00f6\u011f\u00fcn olarak isterseniz de kahvalt\u0131 gibi ana \u00f6\u011f\u00fcn olarak t\u00fcketebilirsiniz.<\/p>\n

                      \u0130\u00e7ine kuru \u00fcz\u00fcm veya \u00e7ilek ekleyebilir veya smoothie veya milkshake yapabilirsiniz.\u00a0<\/p>\n

                      Lezzetli ve sa\u011fl\u0131kl\u0131.<\/p>\n

                      \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                      15-Humus<\/h2>\n

                      Humus, sadece lezzetli olmakla kalmay\u0131p ayn\u0131 zamanda a\u015fa\u011f\u0131dakiler gibi besinler a\u00e7\u0131s\u0131ndan da \u00e7ok zengin olan pop\u00fcler bir Orta Do\u011fu yeme\u011fidir:<\/p>\n

                        \n
                      • Lif<\/li>\n
                      • folat<\/li>\n
                      • Kalsiyum<\/li>\n
                      • karbonhidratlar<\/li>\n
                      • K vitamini gibi di\u011fer vitaminler.<\/li>\n<\/ul>\n

                        Humus, do\u011fum kusurlar\u0131 olas\u0131l\u0131\u011f\u0131n\u0131 azalt\u0131r ve bebe\u011fin kemik geli\u015fimine yard\u0131mc\u0131 olur.<\/p>\n

                        \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                        Hamilelik s\u00fcrecinde annelerin depresyona girmesi s\u0131k g\u00f6r\u00fclen bir durumdur.<\/p>\n

                        Humus, annenin ruh halini iyile\u015ftirir ve depresyonu iyile\u015ftirir.<\/p>\n

                        \u0130ster ekmekle birlikte humus yiyebilirsiniz. Ama b\u00fcy\u00fck bir ekmek hayran\u0131 de\u011filseniz, sebze ile yiyebilirsiniz.<\/p>\n

                        16-Ya\u011fs\u0131z et<\/h2>\n

                        Ya\u011fs\u0131z et, hamile kad\u0131nlar i\u00e7in harika bir protein kayna\u011f\u0131d\u0131r.<\/p>\n

                        Bu, bebe\u011fin beyin, kas ve sinir geli\u015fimi ve b\u00fcy\u00fcmesi i\u00e7in gereklidir.<\/p>\n

                        Bunlara ek olarak,<\/p>\n

                        Ya\u011fs\u0131z et, normal etlere g\u00f6re %17 daha az ya\u011f i\u00e7erir.<\/p>\n

                        Ayr\u0131ca bebe\u011finizin v\u00fccudunuzdaki olgunla\u015fmas\u0131 i\u00e7in hayati \u00f6nem ta\u015f\u0131yan mineraller ve vitaminler a\u00e7\u0131s\u0131ndan da zengindir.\u00a0<\/p>\n

                        Ya\u011fs\u0131z etler \u00e7orba, g\u00fcve\u00e7, f\u0131r\u0131n ve makarna yemeklerinde servis edilebilir.<\/p>\n

                        \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                        17-F\u0131nd\u0131k<\/h2>\n

                        F\u0131nd\u0131k zengindir:<\/p>\n

                          \n
                        • Protein<\/li>\n
                        • Magnezyum,\u00a0<\/li>\n
                        • Omega-3 ve omega-6 ya\u011f asitleri.<\/li>\n
                        • E vitamini\u00a0<\/li>\n<\/ul>\n

                          Omega-3 ya\u011f asitleri \u00e7ocu\u011fun beyin geli\u015fimine yard\u0131mc\u0131 olur. Ve f\u0131nd\u0131ktaki lif i\u00e7eri\u011fi annenin sindirimine yard\u0131mc\u0131 olur.<\/p>\n

                          \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                          Ayr\u0131ca kuruyemi\u015fler ihtiyatl\u0131 g\u0131da olarak da adland\u0131r\u0131labilir.<\/p>\n

                          Bunun nedeni, f\u0131nd\u0131klar\u0131n, normalde annenin v\u00fccudunun hamilelik s\u0131ras\u0131nda ge\u00e7irdi\u011fi farkl\u0131 biyolojik de\u011fi\u015fikliklerin e\u015flik etti\u011fi, v\u00fccutta farkl\u0131 hastal\u0131klar\u0131n ortaya \u00e7\u0131kmas\u0131n\u0131 \u00f6nlemesidir.<\/p>\n

                          Ayr\u0131ca \u00e7ocu\u011funuzun daha zeki olmas\u0131n\u0131 ve g\u00fczel bir haf\u0131zaya sahip olmas\u0131n\u0131 istiyorsan\u0131z, kuruyemi\u015fler diyetinize eklemek i\u00e7in hayati bir besin olabilir.<\/p>\n

                          Kan\u0131tlanm\u0131\u015f oldu\u011fu gibi, f\u0131nd\u0131k hamilelik s\u0131ras\u0131nda yenirse bebe\u011fin beyin geli\u015fimine yard\u0131mc\u0131 olur.<\/p>\n

                          Kuruyemi\u015fleri at\u0131\u015ft\u0131rmal\u0131k olarak yiyebilir, yo\u011furda, dondurmaya ve hatta bir smoothie’ye ekleyebilirsiniz.<\/p>\n

                          18-Portakal suyu<\/h2>\n

                          Portakal suyu zengindir:<\/p>\n

                            \n
                          • C vitamini<\/li>\n
                          • Folik asit<\/li>\n<\/ul>\n

                            Ve ayn\u0131 zamanda iyi bir potasyum kayna\u011f\u0131d\u0131r.\u00a0<\/p>\n

                            Portakal suyu hamilelik s\u0131ras\u0131nda kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olur.<\/p>\n

                            Bununla birlikte, sadece preeklampsiden (y\u00fcksek tansiyon ve hasarl\u0131 organ belirtilerinin e\u015flik etti\u011fi bir hamilelik komplikasyonu) ka\u00e7\u0131nmak i\u00e7in kalsiyum ile takviye edilmemi\u015fse portakal suyundan ka\u00e7\u0131nmal\u0131s\u0131n\u0131z.<\/p>\n

                            \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                            19-Kuru erik<\/h2>\n

                            Kuru erik sa\u011fl\u0131\u011f\u0131n\u0131z ve bebe\u011fin b\u00fcy\u00fcmesi i\u00e7in iyidir.\u00a0<\/p>\n

                            Genel sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in iyi olmas\u0131n\u0131n yan\u0131 s\u0131ra yan etkilerinin olmamas\u0131 nedeniyle doktorlar\u0131n kuru erik yemenizi \u00f6nerdi\u011fini s\u0131k s\u0131k g\u00f6r\u00fcrs\u00fcn\u00fcz.\u00a0<\/p>\n

                            Ve i\u015fte bu y\u00fczden\u2026\n<\/p>\n

                            Kuru erik:<\/p>\n

                              \n
                            • Kab\u0131zl\u0131\u011f\u0131 \u00f6nlemek<\/li>\n
                            • Ba\u011f\u0131rsak hareketine yard\u0131mc\u0131 olur<\/li>\n
                            • Anemiyi \u00f6nleyin<\/li>\n
                            • Demir seviyelerini art\u0131rmak,\u00a0<\/li>\n
                            • Kan bas\u0131nc\u0131n\u0131 kontrol eder<\/li>\n
                            • Depresyona yard\u0131mc\u0131 olur<\/li>\n
                            • Mide bulant\u0131s\u0131yla sava\u015f\u0131r<\/li>\n
                            • Eklem a\u011fr\u0131s\u0131n\u0131 \u00f6nler<\/li>\n
                            • Sindirime yard\u0131mc\u0131 olur.<\/li>\n<\/ul>\n

                              \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                              Kuru erik bir\u00e7ok \u015fekilde yenebilir: at\u0131\u015ft\u0131rmal\u0131k olarak, yo\u011furda eklenir, f\u0131r\u0131nlan\u0131r veya salataya eklenir.\u00a0<\/p>\n

                              Liste uzay\u0131p gidiyor, ama fikri anlad\u0131n\u0131z.<\/p>\n

                              20-Kabak \u00e7ekirde\u011fi<\/h2>\n

                              Kabak \u00e7ekirde\u011fi, a\u015fa\u011f\u0131dakiler de dahil olmak \u00fczere besinler a\u00e7\u0131s\u0131ndan zengindir:<\/p>\n

                                \n
                              • Demir<\/li>\n
                              • Magnezyum<\/li>\n
                              • Proteinler<\/li>\n
                              • Omega-3 ya\u011fl\u0131 asitler<\/li>\n<\/ul>\n

                                Bu tohumlar iyi bir protein ve omega-3 ya\u011f asitleri kayna\u011f\u0131d\u0131r.\u00a0<\/p>\n

                                Kabak \u00e7ekirde\u011fi kan bas\u0131nc\u0131n\u0131 d\u00fczenler, sindirime yard\u0131mc\u0131 olur, kalbinizi sa\u011fl\u0131kl\u0131 tutar ve bebe\u011finizin geli\u015fimine (beyin ve g\u00f6z geli\u015fimi) yard\u0131mc\u0131 olur.<\/p>\n

                                \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                                21-Bezelye<\/h2>\n

                                Bezelye bir\u00e7ok besin a\u00e7\u0131s\u0131ndan \u00e7ok zengindir, ba\u015fl\u0131ca:\u00a0<\/p>\n

                                  \n
                                • A, B, C vitamini<\/li>\n
                                • Proteinler<\/li>\n
                                • Lif<\/li>\n
                                • Magnezyum<\/li>\n
                                • Folik asit.\u00a0<\/li>\n<\/ul>\n

                                  Bezelye, bebek kusuru olas\u0131l\u0131\u011f\u0131n\u0131 azalt\u0131r ve ayr\u0131ca annenin kalbi i\u00e7in sa\u011fl\u0131kl\u0131d\u0131r.\u00a0<\/p>\n

                                  \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                                  Dahas\u0131,<\/p>\n

                                  Bezelye ba\u011f\u0131\u015f\u0131kl\u0131k sistemini korur ve g\u00fc\u00e7lendirir, bebek i\u00e7in kemik ve di\u015f geli\u015fimine yard\u0131mc\u0131 olur ve hastal\u0131klar\u0131 \u00f6nler.\u00a0<\/p>\n

                                  Bezelye bir\u00e7ok \u015fekilde yenebilir ancak hamilelere en \u00e7ok tavsiye edilen bezelye \u00e7orbas\u0131d\u0131r.<\/p>\n

                                  Ye\u015fil bezelye \u00e7orbas\u0131 yapmak kolay, sa\u011fl\u0131kl\u0131 ve lezzetlidir.<\/p>\n

                                  22-Ispanak<\/h2>\n

                                  Ispanak ana s\u00fcper g\u0131dalardan biridir<\/p>\n

                                  Hamilelik s\u0131ras\u0131nda hem anneye hem de bebe\u011fe yard\u0131mc\u0131 olacak faydalar ve besinlerle doludur.\u00a0<\/p>\n

                                  Ispanak zengindir:\u00a0<\/p>\n

                                    \n
                                  • folat<\/li>\n
                                  • A, C, E ve K Vitaminleri<\/li>\n
                                  • Magnezyum<\/li>\n
                                  • Bak\u0131r<\/li>\n
                                  • Potasyum<\/li>\n
                                  • Demir.<\/li>\n<\/ul>\n

                                    \u00c7orbada haz\u0131rlanan \u0131spana\u011f\u0131, omlet ve peynirle birlikte, smoothie olarak, hatta salatada yiyebilirsiniz.<\/p>\n

                                    \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                                    23-Somon<\/h2>\n

                                    Somon, hamilelik s\u0131ras\u0131nda ve sonras\u0131nda diyetinize ekleyebilece\u011finiz harika bir s\u00fcper besindir.<\/p>\n

                                    Somon zengindir:<\/p>\n

                                      \n
                                    • Omega-3 ya\u011fl\u0131 asitler<\/li>\n
                                    • Proteinler<\/li>\n
                                    • Vitaminler<\/li>\n
                                    • \u00c7ocu\u011fun beyin geli\u015fimine yard\u0131mc\u0131 olan DHA i\u00e7eri\u011fi.<\/li>\n<\/ul>\n

                                      Somon, anne ve \u00e7ocuk i\u00e7in harikad\u0131r:<\/p>\n

                                        \n
                                      • Kalp<\/li>\n
                                      • Hastal\u0131klar\u0131n \u00f6nlenmesi<\/li>\n
                                      • Kan bas\u0131nc\u0131 reg\u00fclasyonu<\/li>\n
                                      • Sa\u011fl\u0131kl\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k.<\/li>\n<\/ul>\n

                                        \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                                        Ek olarak,
                                        \nSomonun besinleri sa\u011fl\u0131kl\u0131 g\u00f6zlere ve cilde ve kal\u0131n sa\u00e7lara katk\u0131da bulunur.<\/p>\n

                                        Somon yemek s\u00f6z konusu oldu\u011funda bir\u00e7ok se\u00e7enek var; sadece \u00e7i\u011f yemeyin.<\/p>\n

                                        \u00c7i\u011f somondan kast\u0131m su\u015fidir, \u00e7\u00fcnk\u00fc sizi ve bebe\u011finizi olumsuz y\u00f6nde etkileyebilecek bir\u00e7ok yan etkisi vard\u0131r.<\/p>\n

                                        24-Tatl\u0131 Patates<\/h2>\n

                                        Tatl\u0131 Patates, bebe\u011finizin geli\u015fimi i\u00e7in hayati \u00f6nem ta\u015f\u0131yan en \u00f6nemli iki besinin m\u00fckemmel bir kayna\u011f\u0131d\u0131r:<\/p>\n

                                          \n
                                        • Beta karoten.<\/li>\n
                                        • Lif.<\/li>\n<\/ul>\n

                                          Biraz daha inceleyelim\u2026 Yapal\u0131m m\u0131?<\/p>\n

                                          Beta Karoten, v\u00fccudunuzda bebe\u011finizin b\u00fcy\u00fcmesi ve geli\u015fmesi i\u00e7in \u00e7ok \u00f6nemli olan A Vitaminine d\u00f6n\u00fc\u015ft\u00fcr\u00fclen bir bitki bile\u015fi\u011fidir.\n<\/p>\n

                                          Ancak,
                                          \n\u00e7ok fazla hayvansal A vitamini kayna\u011f\u0131na dikkat edin, bunlar bebe\u011finiz ve sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00e7ok toksiktir.<\/p>\n

                                          Tatl\u0131 patatesler ise bitki bazl\u0131 A vitamini ve lif kaynaklar\u0131d\u0131r.<\/p>\n

                                          \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                                          \u015eimdi,<\/p>\n

                                          Lif i\u00e7eri\u011fi i\u00e7in.<\/p>\n

                                          Lif:<\/p>\n

                                            \n
                                          • Kan \u015fekeri seviyenizi d\u00fczenler; kan \u015fekeri art\u0131\u015flar\u0131n\u0131 azalt\u0131r.<\/li>\n
                                          • Sizi daha uzun s\u00fcre tok tutar.<\/li>\n
                                          • Sindirim problemlerinizi tedavi eder; kab\u0131zl\u0131k vurursa bu \u00e7ok yard\u0131mc\u0131 olacakt\u0131r.<\/li>\n<\/ul>\n

                                            25-Tam Tah\u0131llar<\/h2>\n

                                            Tam tah\u0131llar tamamen besleyicidir ve sizin ve bebe\u011finiz i\u00e7in faydal\u0131d\u0131r.<\/p>\n

                                            Tam tah\u0131llar a\u015fa\u011f\u0131dakilerle paketlenir:<\/p>\n

                                              \n
                                            • Lif<\/li>\n
                                            • Vitaminler.<\/li>\n
                                            • Bitki Bile\u015fikleri\n<\/li>\n<\/ul>\n

                                              \u0130\u015fte sizin ve bebe\u011finizin sa\u011fl\u0131\u011f\u0131 i\u00e7in en iyi kepekli tah\u0131llardan baz\u0131lar\u0131:<\/p>\n

                                                \n
                                              • Esmer pirin\u00e7<\/li>\n
                                              • bu\u011fday meyveleri<\/li>\n
                                              • Arpa\u00a0<\/li>\n
                                              • Beyaz pirin\u00e7<\/li>\n<\/ul>\n

                                                \t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

                                                \u0130ki tam tah\u0131l, yulaf ve kinoa daha az protein, ancak daha fazla B vitamini, lif ve magnezyum sunar.<\/p>\n

                                                Tam tah\u0131llar\u0131n i\u00e7erdi\u011fi besinler \u00e7o\u011funlukla hamilelik komplikasyonlar\u0131n\u0131 \u00f6nler.<\/p>\n

                                                \u00d6rne\u011fin, B vitaminleri do\u011fum kusurlar\u0131 riskini azalt\u0131r.<\/p>\n

                                                Ve,<\/p>\n

                                                Magnezyum erken do\u011fumu ve di\u011fer gebelik komplikasyonlar\u0131n\u0131 \u00f6nler.<\/p>\n

                                                Sonu\u00e7<\/h2>\n

                                                Sonu\u00e7 olarak, sa\u011fl\u0131kl\u0131 <\/strong> g\u0131da <\/strong> s\u0131ras\u0131nda<\/strong> sizin hamilelik<\/strong> ana \u00f6z\u00fc:<\/p>\n

                                                  \n
                                                • Sa\u011fl\u0131kl\u0131<\/strong> ve G\u00fcvenli Gebelik<\/strong> .<\/li>\n
                                                • Bebe\u011fin beyninin<\/strong> ve ana organlar\u0131n\u0131n <\/strong>sa\u011fl\u0131kl\u0131 geli\u015fimi<\/strong> .<\/li>\n<\/ul>\n

                                                  Listelenen yiyeceklerden baz\u0131lar\u0131n\u0131 i\u00e7eren sa\u011fl\u0131kl\u0131 bir diyete ba\u011fl\u0131 kalman\u0131z ve bebe\u011finize zarar verebilecek olanlardan ka\u00e7\u0131nman\u0131z yeterli olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

                                                  Buraya \u201chamileyken ne yenir?\u201d sorusunun cevab\u0131n\u0131 \u00f6\u011frenmek i\u00e7in geldiyseniz.<\/p>\n

                                                  O zaman do\u011fru yere geldiniz.<\/p>\n","protected":false},"author":1,"featured_media":3494,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_theme","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","iawp_total_views":0,"footnotes":""},"categories":[17],"tags":[],"post_folder":[],"class_list":["post-3361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sizin-icin-uygun-mudur"],"_links":{"self":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts\/3361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/comments?post=3361"}],"version-history":[{"count":3,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts\/3361\/revisions"}],"predecessor-version":[{"id":3364,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts\/3361\/revisions\/3364"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/media\/3494"}],"wp:attachment":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/media?parent=3361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/categories?post=3361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/tags?post=3361"},{"taxonomy":"post_folder","embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/post_folder?post=3361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}