\u00d6zel Hayat Hastanesi\u2019nden Diyetisyen Ezgi Ya\u015far, emzirme d\u00f6nemindeki beslenmede dikkat edilmesi gereken hususlar hakk\u0131nda bilgiler verdi. Ya\u015far, \u201c9 ay boyunca devam eden gebelik s\u00fcrecini takip eden emzirme s\u00fcreci en az hamilelik d\u00f6nemi beslenmesi kadar \u00f6nemlidir\u201d dedi<\/p>\n
Bu d\u00f6nemde annenin beslenmesinin hem kendi sa\u011fl\u0131\u011f\u0131n\u0131, hem de bebe\u011finin ileriki d\u00f6nem sa\u011fl\u0131k durumunu etkiledi\u011fini belirten Ezgi Ya\u015far, \u201cBir\u00e7ok kad\u0131n gebeli\u011fi boyunca beslenmesine ayn\u0131 zamanda bebe\u011fini de besledi\u011fi i\u00e7in \u00f6zen g\u00f6sterir. Bu durumun emzirme s\u00fcrecinde de devam etmesi l\u00e2z\u0131m. Emzirme d\u00f6neminde olan bir anne i\u00e7in bu d\u00f6nemde \u2019ne yersem bebe\u011fimi yeterince besleyebilir, anne s\u00fct\u00fcn\u00fc artt\u0131rabilirim\u2019 ve \u2019gebelik boyunca ald\u0131\u011f\u0131m kilolar\u0131 nas\u0131l verebilirim\u2019 d\u00fc\u015f\u00fcnceleri beslenmenin temelini olu\u015fturur. Bu noktada anne, ne iki ki\u015filik gibi yemek yemeli, ne de h\u0131zl\u0131 kilo kayb\u0131 sa\u011flayacak d\u00fc\u015f\u00fck kalorili ve sa\u011fl\u0131ks\u0131z diyetler uygulamamal\u0131d\u0131r.Gebelik s\u00fcresince gerekti\u011fi kadar kilo art\u0131\u015f\u0131 ya\u015fam\u0131\u015f olan bir kad\u0131n do\u011fum sonras\u0131 erken d\u00f6nemde alm\u0131\u015f oldu\u011fu kilolar\u0131n y\u00fczde 50 ile 70\u2019ini kaybetmektedir. Geriye kalan kilo fazlal\u0131\u011f\u0131 ise sa\u011fl\u0131kl\u0131 bir emzirme s\u00fcreci ge\u00e7irilerek kolayca verilebilmektedir. Bunun sebebi ise \u00f6zellikle ilk 6 ay boyunca sadece anne s\u00fct\u00fc veren bir kad\u0131n\u0131n yakla\u015f\u0131k 700-800 kalori anne s\u00fct\u00fc \u00fcretimi i\u00e7in enerji harcamas\u0131d\u0131r. Bu enerji a\u00e7\u0131\u011f\u0131 ile g\u00fcnl\u00fck beslenmesine emzirdi\u011fi i\u00e7in yakla\u015f\u0131k 200-300 kalori ek yapan bir kad\u0131nda kilo kayb\u0131 sa\u011flanacakt\u0131r. G\u00fcnl\u00fck 200-300 kalori ekstra kalori al\u0131m\u0131 ise normal beslenme 1 dilim peynir, 1 su barda\u011f\u0131 tam ya\u011fl\u0131 s\u00fct ve 1 dilim ekmek eklenerek sa\u011flanabilir. Yani emziren kad\u0131n\u0131n anne s\u00fct\u00fc verdi\u011fi i\u00e7in iki ki\u015filik beslenemedi\u011fi s\u00fcrece kilo kayb\u0131 olduk\u00e7a kolay bir \u015fekilde ger\u00e7ekle\u015fecektir.\u201d<\/p>\n
Emzirme s\u00fcrecinde anne s\u00fct\u00fcn\u00fc artt\u0131rmaya y\u00f6nelik sa\u011fl\u0131kl\u0131 beslenme tavsiyesinde bulunan Ezgi Ya\u015far, g\u00fcnl\u00fck s\u0131v\u0131 t\u00fcketiminin 3-4 LT civar\u0131nda olmas\u0131 gerekti\u011fini dile getirerek s\u00f6zlerini \u015f\u00f6yle s\u00fcrd\u00fcrd\u00fc:<\/p>\n
\u201cBu s\u0131v\u0131n\u0131n 2-2,5 lt su olmas\u0131 gerekirken, geri kalan\u0131 s\u00fct, ayran, az \u015fekerli veya \u015fekersiz haz\u0131rlanm\u0131\u015f olan ho\u015faf ya da komposto, taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131, bitki \u00e7aylar\u0131ndan olu\u015fabilir. G\u00fcnl\u00fck protein al\u0131m\u0131 anne s\u00fct\u00fc olu\u015fumu i\u00e7in olduk\u00e7a \u00f6nemlidir. \u0130deal kilonuz ba\u015f\u0131na 0.8-1 gram aras\u0131nda protein almaya \u00f6zen g\u00f6sterin. Herhangi bir alerji durumunuz olmad\u0131\u011f\u0131 s\u00fcrece her g\u00fcn 1 tane yumurta t\u00fcketmeye \u00f6zen g\u00f6sterin. Yumurta aminoasit dizilimi sebebiyle tam protein olarak bilinmektedir. Sar\u0131msak, so\u011fan, s\u00fclf\u00fcrl\u00fc sebzeler olan karnabahar ve brokoli anne s\u00fct\u00fcn\u00fc artt\u0131rma \u00f6zelli\u011fine sahiptir. Ancak keskin kokular\u0131 ve tatlar\u0131 sebebiyle anne s\u00fct\u00fcn\u00fcn tad\u0131 ve kokusunda de\u011fi\u015fikliklere sebep olabilir. Bu g\u0131dalar\u0131 dikkatli t\u00fcketin. Kurubaklagiller bitkisel proteinlerdir ve posa i\u00e7erikleri y\u00fcksektir, bundan dolay\u0131 anne s\u00fct\u00fc olu\u015fumuna destek olurlar. Ancak gaz yap\u0131c\u0131 besinler aras\u0131nda olduklar\u0131 i\u00e7in dikkatli t\u00fcketilmelilerdir.G\u00fcnl\u00fck 5-9 porsiyon sebze ve meyve t\u00fcketilmelidir. Sebze ve meyvelere i\u00e7eri\u011finde bulunan vitamin&mineral ve posa i\u00e7eri\u011fi sebebiyle anne s\u00fct\u00fc olu\u015fumu i\u00e7in g\u00fcnl\u00fck beslenmede yer verilmelidir.G\u00fcnl\u00fck 5-8 porsiyon tah\u0131l grubu besinlerin al\u0131m\u0131 sa\u011flanmal\u0131d\u0131r; bu grupta ekmek, bulgur, makarna, \u00e7orba gibi besinler bulunmaktad\u0131r. Kafein al\u0131m\u0131n\u0131n y\u00fcksek olmas\u0131 anne s\u00fct\u00fcn\u00fc bask\u0131lamaktad\u0131r. Bu sebeple g\u00fcnl\u00fck \u00e7ay ve kahve t\u00fcketimi s\u0131n\u0131rland\u0131r\u0131lmal\u0131, anne s\u00fct\u00fcn\u00fc artt\u0131rma \u00f6zelli\u011fine sahip olan rezene, melisa, anason gibi bitki \u00e7aylar\u0131 tercih edilmelidir .Annede vitamin ya da mineral eksikli\u011fi olmas\u0131 anne s\u00fct\u00fc olu\u015fumunu olumsuz etkilemektedir. Do\u011fum sonras\u0131 mutlaka dahilia\u00e7\u0131dan kontrol yap\u0131lmal\u0131; demir, B12, folik asit, D vitamini gibi eksiklikler tamamlanmal\u0131d\u0131r. Son olarak unutmamak gerekir ki \u015feker ve un i\u00e7eri\u011fi y\u00fcksek olan besinlerin anne s\u00fct\u00fc art\u0131\u015f\u0131na olumlu etkisi oldu\u011funa dair bilimsel olarak ispatlanm\u0131\u015f olan herhangi bir veri bulunmamaktad\u0131r. Hem besleyici \u00f6zelli\u011fi olmayan hem de kalorisi y\u00fcksek olan bu g\u0131dalar\u0131n t\u00fcketimi s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
\u00d6ZEL HAYAT HASTANES\u0130\u2019NDEN D\u0130YET\u0130SYEN EZG\u0130 YA\u015eAR, EMZ\u0130RME D\u00d6NEM\u0130NDEK\u0130 BESLENMEDE D\u0130KKAT ED\u0130LMES\u0130 GEREKEN HUSUSLAR HAKKINDA B\u0130LG\u0130LER VERD\u0130.<\/p>\n","protected":false},"author":1,"featured_media":206519,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_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":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[8815,35702,1440,2717,20696],"class_list":["post-206518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-beslenmeye","tag-dengeli","tag-dikkat","tag-doneminde","tag-emzirme"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/09\/emzirme-doneminde-dengeli-beslenmeye-dikkat_f479710.jpg?fit=666%2C1000","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-RIW","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/206518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=206518"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/206518\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/206519"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=206518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=206518"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=206518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}