Emzirme i\u015flemi, annenin g\u00f6\u011fs\u00fcnden s\u00fct gelmesi v\u00fccutta s\u00fct \u00fcretimini sa\u011flayan prolaktin hormonunun artmas\u0131 ve s\u00fct bezlerini uyar\u0131p s\u00fct salg\u0131lanmas\u0131 yoluyla <\/p>\n
Emzirme i\u015flemi, annenin g\u00f6\u011fs\u00fcnden s\u00fct gelmesi v\u00fccutta s\u00fct \u00fcretimini sa\u011flayan prolaktin hormonunun artmas\u0131 ve s\u00fct bezlerini uyar\u0131p s\u00fct salg\u0131lanmas\u0131 yoluyla ger\u00e7ekle\u015fiyor. Uzmanlar emzirme d\u00f6neminde olan annelere bebeklerini ilk 6 ay yaln\u0131zca anne s\u00fct\u00fc ile beslemelerini tavsiye ediyor. \u0130\u015fte Beslenme Uzman\u0131 Ve Diyetisyenler taraf\u0131ndan bildirilen anne s\u00fct\u00fcn\u00fc art\u0131ran yiyecek ve i\u00e7ecekler;<\/p>\n
Anne S\u00fct\u00fcn\u00fc Art\u0131ran, S\u00fct Yapan Yiyecekler, \u0130\u00e7ecekler Anne S\u00fct\u00fcn\u00fc Art\u0131rman\u0131n Yollar\u0131<\/strong><\/span><\/span><\/p>\n Rezene \u00c7ay\u0131<\/strong><\/span><\/u><\/span><\/p>\n Rezene, anne s\u00fct\u00fcn\u00fc art\u0131rmas\u0131yla bilinen, bilimsel olarak da annelerde s\u00fct yapt\u0131\u011f\u0131 kan\u0131tlanm\u0131\u015f bir bitkidir. Yap\u0131lan bilimsel ara\u015ft\u0131rmalar rezene \u00e7ay\u0131n\u0131n s\u00fct yap\u0131m\u0131ndan sorumlu hormonlar olarak prolaktin ve \u00f6strojen hormonunu uyar\u0131c\u0131 \u00f6zelli\u011fi oldu\u011funu ve anne s\u00fct\u00fcn\u00fc art\u0131ran besinler aras\u0131nda oldu\u011funu g\u00f6stermektedir. <\/strong>Anne s\u00fct\u00fcn\u00fc art\u0131rmak i\u00e7in g\u00fcnde mutlaka 2 bardak rezene \u00e7ay\u0131 i\u00e7meye devam etmelidir. Rezene ayr\u0131ca anne s\u00fct\u00fc yolu ile bebe\u011fe ge\u00e7erek sindirim ve haz\u0131ms\u0131zl\u0131k problemleri ya\u015famas\u0131n\u0131 \u00f6nleyip bebekteki gaz sanc\u0131s\u0131na iyi geliyor.<\/p>\n Yumurta<\/strong><\/u><\/span><\/span><\/p>\n En ucuz ve en g\u00fc\u00e7l\u00fc protein kayna\u011f\u0131 olan yumurta, zengin aminoasit ve demir i\u00e7eri\u011fiyle emziren annelerin s\u00fct\u00fcn\u00fc art\u0131rmak i\u00e7in g\u00fcnl\u00fck t\u00fcketmesi gereken besinlerin ba\u015f\u0131nda gelir. Ha\u015flad\u0131\u011f\u0131n\u0131z yumurtay\u0131 kahvalt\u0131n\u0131zda yiyebilir yahut salatalar\u0131n\u0131za katabilirsiniz.<\/p>\n Havu\u00e7<\/strong><\/u><\/span><\/span><\/p>\n Havu\u00e7, i\u00e7eri\u011finde bulunan fito\u00f6strojenler sayesinde do\u011fal \u00f6strojen g\u00f6revi yaparak anne s\u00fct\u00fc \u00fcretimini artt\u0131r\u0131yor. Havucun bu \u00f6zelli\u011finden yararlanmak i\u00e7in havucu salatalar\u0131n\u0131za ekleyebilir yahut kat\u0131 meyve s\u0131k\u0131ca\u011f\u0131nda s\u0131k\u0131p suyunu \u00e7\u0131karabilirsiniz.<\/p>\n Su<\/strong><\/span><\/u><\/span><\/p>\n Anne s\u00fct\u00fcn\u00fc artt\u0131ran en \u00f6nemli besinlerden biri de sudur. Anne s\u00fct\u00fcn\u00fcn %87\u2019si sudan olu\u015fmaktad\u0131r. Emziren anne olarak g\u00fcnde ortalama 10-12 bardak su t\u00fcketmeye \u00e7al\u0131\u015f\u0131n. Su t\u00fcketmekte zorlan\u0131yorsan\u0131z, meyve suyu, \u015fekersiz komposto, \u015fekersiz limonata, ayran gibi i\u00e7eceklerle s\u0131v\u0131 t\u00fcketiminizi destekleyebilirsiniz.<\/p>\n Kurutulmu\u015f meyveler<\/strong><\/span><\/u><\/span><\/p>\n Kuru incir, kuru \u00fcz\u00fcm, hurma, kurutulmu\u015f meyve olarak akl\u0131n\u0131za ne gelirse t\u00fcm bu besinler anne s\u00fct\u00fcn\u00fc art\u0131rmakta \u00e7ok etkilidirler. Kuru meyvelerin anne s\u00fct\u00fcn\u00fc art\u0131rmas\u0131n\u0131 sa\u011flayan fakt\u00f6r i\u00e7eri\u011finde bol miktarda kalsiyum ve magnezyum bulunmas\u0131ndan kaynaklan\u0131r. <\/strong>\u00d6zellikle incir ve hurma emzirme d\u00f6neminde s\u00fct miktar\u0131n\u0131 \u00f6nemli miktarda artt\u0131rmaktad\u0131r. Bunun d\u0131\u015f\u0131nda demir eksikli\u011finiz varsa k\u0131rm\u0131z\u0131 \u00e7ekirdekli kuru \u00fcz\u00fcm (1 yemek ka\u015f\u0131\u011f\u0131) t\u00fcketerek hem demirinizi hem s\u00fct\u00fcn\u00fcz\u00fc art\u0131rabilirsiniz. Ancak kuru meyvelerin \u015feker oran\u0131 y\u00fcksek oldu\u011fundan bu g\u0131dalar\u0131 t\u00fcketirken a\u015f\u0131r\u0131ya ka\u00e7mamal\u0131d\u0131r.<\/strong> Ara \u00f6\u011f\u00fcn olarak 2-3 adet tercih etmeniz yeterli olacakt\u0131r.<\/p>\n Koyu Ye\u015fil Yaprakl\u0131 Sebzeler<\/strong><\/u><\/span><\/span><\/p>\n Ispanak, marul, roka, maydanoz, semiz otu, kara lahana gibi koyu ye\u015fil yaprakl\u0131 sebzeler i\u00e7erdikleri fito\u00f6strojenler ile emziren annelerde s\u00fct miktar\u0131n\u0131 do\u011fal yoldan artt\u0131r\u0131yor. Ayr\u0131ca bu sebzeler kalsiyum, demir, folat ve vitamin A i\u00e7eri\u011fi bak\u0131m\u0131ndan zengin olmas\u0131 sayesinde s\u00fct\u00fcn kalitesinin artmas\u0131na da \u00f6nemli rol oynuyor. <\/strong>Koyu ye\u015fil yaprakl\u0131 sebzeleri g\u00fcn i\u00e7erisinde salatalar\u0131n\u0131za veya sebze yeme\u011fi olarak beslenmelerine dahil edebilirsiniz.<\/p>\n Tahin Pekmez<\/strong><\/u><\/span><\/span><\/p>\n Susam, anne s\u00fct\u00fcn\u00fc artt\u0131ran besinler aras\u0131nda yer al\u0131yor. Tahin susamdan yap\u0131lan bir besin oldu\u011fundan demir ve kalsiyum gibi mineraller a\u00e7\u0131s\u0131ndan zengin pekmezle birlikte t\u00fcketildi\u011finde anne s\u00fct\u00fcn\u00fc art\u0131ran s\u00fcper ikili oluyorlar.<\/strong> G\u00fcnde 1-2 tatl\u0131 ka\u015f\u0131\u011f\u0131 pekmez-tahin t\u00fcketerek anne s\u00fct\u00fcn\u00fcz\u00fc art\u0131rmaya yard\u0131mc\u0131 olabilirsiniz. Dilerseniz tahin t\u00fcketmek yerine salatalar\u0131n\u0131za 1-2 \u00e7ay ka\u015f\u0131\u011f\u0131 susam da katabilirsiniz.<\/p>\n Bitki \u00c7aylar\u0131<\/strong><\/u><\/span><\/span><\/p>\n Emzirme d\u00f6neminde \u0131s\u0131rgan, zencefil, dereotu, kimyon, ada\u00e7ay\u0131, rezene, \u0131hlamur, melisa ve papatya gibi bitkilerle haz\u0131rlanan bitki \u00e7aylar\u0131 veya salatalar hem anne s\u00fct\u00fcn\u00fcn artmas\u0131n\u0131 sa\u011fl\u0131yor hem de bebeklerde gaz sanc\u0131s\u0131 uykusuzluk ve huzursuzluk gibi sorunlar\u0131 giderip bebe\u011finizin sa\u011fl\u0131kl\u0131 b\u00fcy\u00fcmesine yard\u0131mc\u0131 oluyor. Bu kar\u0131\u015f\u0131mlar\u0131 bitki \u00e7ay\u0131 olarak t\u00fcketmeyi d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z g\u00fcnde 2 bardak i\u00e7ebilirsiniz.<\/p>\n Ceviz, Badem, F\u0131nd\u0131k Gibi Ya\u011fl\u0131 Tohumlar<\/strong><\/u><\/span><\/span><\/p>\n Ceviz, f\u0131nd\u0131k badem gibi ya\u011fl\u0131 tohumlar i\u00e7erdikleri baz\u0131 aminoasitler, s\u00fct \u00fcretimine kat\u0131larak s\u00fct miktar\u0131n\u0131n ve kalitesinin artmas\u0131na yard\u0131mc\u0131 oluyor. \u00d6neri: Ara \u00f6\u011f\u00fcnlerde 3-4 tam ceviz, 10-12 adet \u00e7i\u011f badem ya da f\u0131nd\u0131k t\u00fcketebilirsiniz.<\/p>\n Baklagiller<\/strong><\/u><\/span><\/span><\/p>\n Kuru fasulye, nohut, mercimek, bezelye, pirin\u00e7, m\u0131s\u0131r, barbunya gibi demir a\u00e7\u0131s\u0131ndan zengin olan baklagiller s\u00fct miktar\u0131n\u0131 ve kalitesini art\u0131rmakta \u00f6nemli rol oynuyor. Ancak zaman zaman annede gaz problemlerine yol a\u00e7abildi\u011finden bu besinler, s\u00fct yoluyla bebe\u011fe ge\u00e7ip, bebekte de gaz sanc\u0131s\u0131na yol a\u00e7abiliyor. \u015eayet bu yiyecekler sizde gaz yap\u0131yorsa, haftada 2-3 defa nohut, kuru fasulye, barbunya gibi baklagillere \u00f6\u011f\u00fcnlerde yer verebilirsiniz.<\/p>\n Anne S\u00fct\u00fcn\u00fc Art\u0131ran Yiyecekler Ve \u0130\u00e7ecekler<\/strong><\/span><\/span><\/p>\n S\u00fct -Ayran<\/strong><\/u><\/span><\/span><\/p>\n Anne s\u00fct\u00fcn\u00fc art\u0131rman\u0131n en \u00f6nemli yolu s\u0131v\u0131 t\u00fcketimini art\u0131rmaktan ge\u00e7er. Ayran ve s\u00fct de anne s\u00fct\u00fcn\u00fc art\u0131maya yard\u0131mc\u0131, protein ve kalsiyum a\u00e7\u0131s\u0131ndan zengin, hem size hem de bebe\u011finizin kemik sa\u011fl\u0131\u011f\u0131n\u0131 korumakta \u00f6nemli rol oynayan harika i\u00e7eceklerdir.. S\u00fct\u00fc ya\u011fs\u0131z, ayran\u0131 ise ya\u011fs\u0131z ve tuzsuz tercih edin.<\/p>\n Sar\u0131msak- So\u011fan<\/strong><\/u><\/span><\/span><\/p>\n So\u011fan ve sar\u0131msak anne s\u00fct\u00fc art\u0131ran en iyi besinler aras\u0131nda yer al\u0131rlar. Her iki besinde de s\u00fct \u00fcretimine yard\u0131mc\u0131 bile\u015fikler bulunur. Emzirme d\u00f6neminizde yemeklerinizde ve salatalar\u0131n\u0131zda bol bol bu iki yiyece\u011fi dahil etmelisiniz.<\/p>\n Yulaf<\/strong><\/span><\/span><\/p>\n Yulaf \u00f6nemli bir demir kayna\u011f\u0131d\u0131r, ayr\u0131ca v\u00fccuda rahatlat\u0131c\u0131 etkisi sayesinde s\u00fct\u00fcn meme kanallar\u0131nda ilerlemesini sa\u011flayan oksitosin hormonunun sal\u0131n\u0131m\u0131n\u0131 uyar\u0131yor. Bu sayede anne s\u00fct\u00fcn\u00fcn s\u00fct kanal\u0131ndan ilerlemesini h\u0131zland\u0131r\u0131yor. Sabah kahvalt\u0131n\u0131zda yulaf\u0131 pi\u015firerek veya s\u00fct ile kar\u0131\u015ft\u0131r\u0131p t\u00fcketebilirsiniz.<\/p>\n Balkaba\u011f\u0131<\/strong><\/u><\/span><\/span><\/p>\n Balkaba\u011f\u0131 zengin beta karoten i\u00e7eri\u011fiyle s\u00fct\u00fcn\u00fcz\u00fc art\u0131ran yiyeceklerdendir, balkaba\u011f\u0131n\u0131 tatl\u0131 olarak t\u00fcketmeniz hem tatl\u0131 iste\u011fini azaltacak, hem de s\u00fct\u00fcn\u00fc art\u0131racakt\u0131r.<\/p>\n Arpa<\/strong><\/u><\/span><\/span><\/p>\n Baz\u0131 \u00e7al\u0131\u015fmalar; arpada bulunan polisakkarit\u2019in annedeki prolaktin miktar\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 b\u00f6ylece anne s\u00fct\u00fc yapt\u0131\u011f\u0131n\u0131 g\u00f6steriyor. Prolaktin; memede bulunan s\u00fct salg\u0131lay\u0131c\u0131 h\u00fccrelerden s\u00fct sal\u0131n\u0131m\u0131n\u0131 uyaran bir hormon. <\/strong>Bu etkisinden faydalanmak i\u00e7in, arpan\u0131n \u00e7imlendirilmesiyle elde edilen malt i\u00e7eceklerinden g\u00fcnde bir tane t\u00fcketebilirsiniz. Ancak unutmay\u0131n; bu i\u00e7ecekler y\u00fcksek kalori i\u00e7erikleri nedeniyle, a\u015f\u0131r\u0131 t\u00fcketildiklerinde kilo al\u0131m\u0131na neden olabilir.<\/p>\n Ku\u015fkonmaz<\/strong><\/u><\/span><\/span><\/p>\n Ku\u015fkonmazda, emziren annelerin s\u00fct \u00fcretimini uyarak \u00e7e\u015fitli bile\u015fikler vard\u0131r. A vitamini, potasyum ve posadan zengin olan ku\u015fkonmaz\u0131 sebze yemeklerinde, \u0131zgara etlerin yan\u0131nda t\u00fcketebilirsiniz.<\/p>\n Emziren Anneler Her G\u00fcn Nas\u0131l Beslenmeli ? Diyetisyen G\u00fcne\u015f Aks\u00fcs Anlat\u0131yor<\/strong><\/span><\/span><\/p>\n Emziren Anne G\u00fcnde Ka\u00e7 Kalori Yakar, Emziren Anne Ka\u00e7 Kalori Almal\u0131? T\u0131klay\u0131n\u0131z <\/span><\/a><\/strong><\/span><\/p>\n\n