Vegan ya da vejetaryen olsan\u0131z bile gebelik esnas\u0131nda sa\u011fl\u0131kl\u0131 beslenilebilece\u011fini belirten Kad\u0131n Hastal\u0131klar\u0131 Do\u011fum ve T\u00fcp Bebek Uzman\u0131 Op. Dr. Bet\u00fcl G\u00f6rgen, gebelik s\u0131ras\u0131nda vegan beslenmenin nas\u0131l olmas\u0131 gerekti\u011fi konusunda bilgiler verdi.<\/strong><\/p>\n

Vegan ya da vejetaryen beslenme tarz\u0131n\u0131 se\u00e7en pek \u00e7ok kad\u0131n gebelik esnas\u0131nda yeterli beslenemeyece\u011finin endi\u015fesini duyar. Oysa baz\u0131 noktalara dikkat edilirse hi\u00e7 endi\u015feye gerek kalmadan sa\u011fl\u0131kl\u0131 bir gebelik s\u00fcreci ya\u015fanabilir.<\/p>\n

Vegan ya da vejetaryen olsan\u0131z bile gebelik esnas\u0131nda sa\u011fl\u0131kl\u0131 beslenilebilece\u011fini belirten Kad\u0131n Hastal\u0131klar\u0131 Do\u011fum ve T\u00fcp Bebek Uzman\u0131 Op. Dr. Bet\u00fcl G\u00f6rgen, gebelik s\u0131ras\u0131nda vegan beslenmenin nas\u0131l olmas\u0131 gerekti\u011fi konusunda \u015fu bilgileri verdi:<\/p>\n

“\u0130lk ad\u0131m ‘g\u00fcnl\u00fck beslenme program\u0131’ olu\u015fturmakt\u0131r. Bu beslenme plan\u0131nda vegan ve vejetaryenlerin ortak noktalar\u0131 olsa da farkl\u0131 y\u00f6nleri de vard\u0131r. Mesela veganlar hayvansal hi\u00e7bir g\u0131day\u0131 t\u00fcketmezken, bir alt grup s\u00fct \u00fcr\u00fcnlerini ve yumurtay\u0131 t\u00fcketebilir.<\/p>\n

Gebe bir kad\u0131n yeterli miktarda protein, esansiyel amino asit, omega 3 ve esansiyel ya\u011f asitleri, demir, kalsiyum, D vitamini ve B12 vitamini t\u00fcketmelidir.\u0130yi haz\u0131rlanm\u0131\u015f beslenme plan\u0131 ile bunu ba\u015farmak zor de\u011fildir.<\/p>\n

Protein: F\u0131nd\u0131k ve Fasulye<\/strong><\/p>\n

Yumurta ve s\u00fct \u00fcr\u00fcnleri t\u00fcketmiyor bile olsan\u0131z do\u011fru alternatiflerle protein ihtiyac\u0131n\u0131z\u0131 kar\u015f\u0131layabilirsiniz. Burada ana mant\u0131k; ‘kar\u0131\u015ft\u0131r ve e\u015fle\u015ftir’ olmal\u0131d\u0131r. Mercimek, bezelye, f\u0131nd\u0131k, f\u0131st\u0131k ve kinoa m\u00fckemmel protein kayna\u011f\u0131d\u0131r.<\/p>\n

Folikasit: Ispanak ve tam tah\u0131ll\u0131 gevrek<\/strong><\/p>\n

Folik asit, gebelik \u00f6ncesinde ve gebelik esnas\u0131nda t\u00fcketilmesi gereken bir vitamindir. Gebelik esnas\u0131nda fet\u00fcs\u00fcn sinir sisteminin do\u011fru geli\u015fimi i\u00e7in \u015fartt\u0131r. Ispanak, tam tah\u0131ll\u0131 gevrekler, ku\u015fkonmaz gibi besinler m\u00fckemmel bir folik asit kayna\u011f\u0131d\u0131r.<\/p>\n

Kalsiyum: Brokoli ve incir<\/strong><\/p>\n

Gebelik boyunca yeterli kalsiyum al\u0131nmas\u0131 \u00e7ok \u00f6nemlidir. G\u00fcnde ortalama 1000 mg kalsiyum t\u00fcketilmesi yeterli olacakt\u0131r. S\u00fct ve s\u00fct \u00fcr\u00fcnleri t\u00fcketilmese bile brokoli, incir, soya s\u00fct\u00fc, pirin\u00e7 s\u00fct\u00fc, badem vs t\u00fcketilerek yeterli kalsiyum al\u0131nabilir.<\/p>\n

Omega-3 ya\u011f asitleri: Br\u00fcksel lahanas\u0131 ve ve f\u0131nd\u0131k<\/strong><\/p>\n

Gebelik esnas\u0131nda p\u0131ht\u0131la\u015fma mekanizmas\u0131n\u0131n i\u015flerli\u011fi, kan bas\u0131nc\u0131n\u0131n d\u00fczenlenmesi ve mide barsak sisteminin sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fmas\u0131 ve daha pek \u00e7ok hayati fonksiyon i\u00e7in omega 3 ya\u011f asitleri gereklidir. H\u00fccre zar\u0131n\u0131n yap\u0131lanmas\u0131 i\u00e7in de gereklidir. Ceviz, f\u0131nd\u0131k, f\u0131st\u0131k, chia tohumu ve balkaba\u011f\u0131 m\u00fckemmel bir omega 3 kayna\u011f\u0131d\u0131r.<\/p>\n

Demir: Kuru kay\u0131s\u0131 ve tam tah\u0131l<\/strong><\/p>\n

Gebelikte g\u00fcnl\u00fck al\u0131nmas\u0131 gereken demir miktar\u0131 27 miligramd\u0131r. Ye\u015fil sebzeler, mercimek, bezelye, mantar ve kuru kay\u0131s\u0131 zengin demir kayna\u011f\u0131d\u0131r. Demir emilimini art\u0131rmak i\u00e7in C vitamininden zengin g\u0131dalar da t\u00fcketilmelidir. Ancak yine de demir i\u00e7eren takviyeler de gerekebilir.<\/p>\n

\u00c7inko: Takviye edilmi\u015f tah\u0131l ve tohumlar<\/strong><\/p>\n

\u00c7inko, bakterilere ve vir\u00fcslere kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiren \u00f6nemli bir mineraldir. Gebelikte g\u00fcnde 11-12 miligram t\u00fcketilmesi gerekir. O da demir gibi tah\u0131llarda, bezelye, mercimek gibi baklagillerde bolca bulunur.<\/p>\n

T\u00fcm bunlar\u0131n yan\u0131 s\u0131ra \u00f6zellikle veganlar i\u00e7in yeterli B12 vitamini al\u0131nmas\u0131 \u00f6nem ta\u015f\u0131r. Kuvvetlendirilmi\u015f soya s\u00fct\u00fc ve tam tah\u0131llar B12 katk\u0131s\u0131 sa\u011flar.”<\/p>\n","protected":false},"excerpt":{"rendered":"

Vegan…<\/p>\n","protected":false},"author":1,"featured_media":111324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1523,1576,138],"tags":[],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/111323"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=111323"}],"version-history":[{"count":1,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/111323\/revisions"}],"predecessor-version":[{"id":111325,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/111323\/revisions\/111325"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/111324"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=111323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=111323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=111323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}