{"id":48260,"date":"2022-02-26T07:48:09","date_gmt":"2022-02-26T04:48:09","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=48260"},"modified":"2024-09-16T12:19:45","modified_gmt":"2024-09-16T09:19:45","slug":"6-12-yas-cocuk-beslenmesi-nasil-olmali-kolay-hazirlanan-en-saglikli-6-12-yas-beslenme-listesi-ornegi","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/6-12-yas-cocuk-beslenmesi-nasil-olmali-kolay-hazirlanan-en-saglikli-6-12-yas-beslenme-listesi-ornegi\/","title":{"rendered":"6-12 yas \u00e7ocuk beslenmesi nas\u0131l olmal\u0131? Kolay haz\u0131rlanan, en sa\u011fl\u0131kl\u0131 6-12 yas beslenme listesi \u00f6rne\u011fi"},"content":{"rendered":"<p>Okul d\u00f6nemindeki \u00e7ocuklar\u0131m\u0131z\u0131n sa\u011fl\u0131kl\u0131 b\u00fcy\u00fcmesi ve obezite problemlerinin \u00f6n\u00fcne ge\u00e7ebilmek ad\u0131na onlara sa\u011fl\u0131kl\u0131 bir beslenme listesi haz\u0131rlamal\u0131y\u0131z. Peki 6-12 ya\u015f grubundaki \u00e7ocuklar nas\u0131l beslenmeli, nelerden uzak durmal\u0131? Beslenme \u00e7antas\u0131nda neler olmal\u0131? Detaylar haberimizde\u2026<\/p>\n<p><strong>\u201c\u00c7ocuklar\u0131m\u0131z\u0131n beslenme \u00e7antas\u0131nda neler olmal\u0131?\u201d, \u201cBeslenme \u00e7antas\u0131na konulacak sa\u011fl\u0131kl\u0131 alternatifler nelerdir?\u201d sorular\u0131 pek \u00e7ok ebeveyn taraf\u0131ndan ara\u015ft\u0131r\u0131lmaya devam ediyor. <\/strong>\u00c7ocuklar i\u00e7in 6 ya\u015f sonras\u0131, e\u011fitim ve e\u011fitim hayat\u0131na ba\u015flad\u0131klar\u0131 yani okul d\u00f6nemidir. Bu d\u00f6nemde aileler \u00e7ocuklar\u0131n beslenmelerine \u00e7ok \u00f6zen g\u00f6stermeli. Aksi taktirde bu ya\u015flarda ba\u015flayan d\u00fczensiz ve sa\u011fl\u0131ks\u0131z beslenme \u00e7ocuklarda obezite ile sonu\u00e7lanabilir.<\/p>\n<p>6-12 ya\u015f \u00e7ocuklar\u0131n beslenme listesinde; protein, ya\u011f ve karbonhidrat oran\u0131 dengeli bir \u015fekilde olmal\u0131 ve beslenme \u00e7antalar\u0131na onlar\u0131n sevebilece\u011fi at\u0131\u015ft\u0131rmal\u0131klar koyulmal\u0131. <strong>Yaz\u0131m\u0131z\u0131n devam\u0131nda sizler i\u00e7in 6-12 ya\u015f diyet listesi \u00f6rne\u011fini derledik. \u0130\u015fte 6-12 ya\u015f \u00e7ocuk beslenmesi hakk\u0131nda merak edilenler:<\/strong><\/p>\n<h3><strong>6-12 YA\u015e D\u0130YET L\u0130STES\u0130 \u00d6RNE\u011e\u0130<\/strong><\/h3>\n<p><strong>6-12 ya\u015f \u00c7ocuk diyeti listesi toplam 1400-1600 kalori aras\u0131ndad\u0131r. Bu ya\u015f grubu i\u00e7in \u00f6rnek bir listedir.<\/strong><\/p>\n<p>6,7,8,9,10,11,12 ya\u015f\u0131ndaki \u00e7ocuklar i\u00e7in son derece sa\u011fl\u0131kl\u0131 olan ve \u00e7ocuklar\u0131n da \u00e7ok sevece\u011fi 2 \u00f6rnek liste \u015f\u00f6yle:<\/p>\n<h3><strong>1. L\u0130STE<\/strong><\/h3>\n<p><strong>SABAH<\/strong><\/p>\n<ul>\n<li>1 adet yumurta alternatif 1 kibrit kutusu peynir (68 kalori)<\/li>\n<li><strong>2 k\u00fc\u00e7\u00fck dilim ekmek (120 kalori)<\/strong><\/li>\n<li>1 bardak <a href=\"https:\/\/www.mavikadin.com\/sut-pahali-alamiyorum-diyenlere-alternatif-11-besin-onerisi\" target=\"_blank\" rel=\"noopener\">s\u00fct<\/a> (120 kalori)<\/li>\n<li><strong>1 yemek ka\u015f\u0131\u011f\u0131 pekmez, bal, re\u00e7el (40 kalori)<\/strong><\/li>\n<li>1 tane domates veya portakal (48 kalori)<\/li>\n<\/ul>\n<p><strong>\u00d6\u011eLE<\/strong><\/p>\n<ul>\n<li>Etli sebze yeme\u011fi (150-200 kalori)<\/li>\n<li><strong>Yar\u0131m kase yo\u011furt alternatif 1 bardak ayran (75 kalori)<\/strong><\/li>\n<li>Mevsim meyvesi 1-2 adet &nbsp;(60-100 kalori)<\/li>\n<li><strong>2 dilim ekmek (140 kalori)<\/strong><\/li>\n<\/ul>\n<p><strong>AK\u015eAM<\/strong><\/p>\n<ul>\n<li>Yar\u0131m porsiyon etli sebze yeme\u011fi (80 kalori)<\/li>\n<li><strong>Yar\u0131m porsiyon pilav-makarna-b\u00f6rek (300 kalori)<\/strong><\/li>\n<li>Yar\u0131m kase yo\u011furt alternatif 1 bardak ayran veya 1 bardak s\u00fct (75 kalori)<\/li>\n<li><strong>1 dilim ekmek (70 kalori)<\/strong><\/li>\n<\/ul>\n<p style=\"text-align:center\"><img loading=\"lazy\" decoding=\"async\" alt=\"\" height=\"700\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/ckfiles\/images\/beslenme(7).jpg\" width=\"1280\" title=\"\"><\/p>\n<h3><strong>2. L\u0130STE<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>Bu diyette sabah uyan\u0131r uyanmaz 1 bardak \u0131l\u0131k su i\u00e7ilerek g\u00fcne ba\u015flanmal\u0131d\u0131r.<\/li>\n<li><strong>Kahvalt\u0131da; 1 ya da 2 dilim ekmek<\/strong><\/li>\n<li>1 tane yumurta<\/li>\n<li><strong>1 yemek ka\u015f\u0131\u011f\u0131 bal veya re\u00e7el (kahvalt\u0131dan 15 dakika sonra)<\/strong><\/li>\n<li>1 bardak s\u00fct<\/li>\n<\/ul>\n<p><strong>\u00d6\u011eLE<\/strong><\/p>\n<ul>\n<li>1-2 dilim ekmek<\/li>\n<li><strong>2\/3 porsiyon et yeme\u011fi<\/strong><\/li>\n<li>1 porsiyon <a href=\"https:\/\/www.mavikadin.com\/boreklerin-citir-olmasi-icin-ne-yapmali-borek-firinda-kac-derecede-piser\" target=\"_blank\" rel=\"noopener\">b\u00f6rek<\/a><\/li>\n<li><strong>1 porsiyon salata<\/strong><\/li>\n<\/ul>\n<p><strong>\u0130K\u0130ND\u0130<\/strong><\/p>\n<ul>\n<li>2 porsiyon mevsim meyvesi<\/li>\n<\/ul>\n<p><strong>AK\u015eAM<\/strong><\/p>\n<ul>\n<li>Yar\u0131m porsiyona yak\u0131n kuru baklagil yeme\u011fi<\/li>\n<li><strong>1 porsiyon pilav ya da makarna<\/strong><\/li>\n<li>1 kase yo\u011furt<\/li>\n<li><strong>1 porsiyon salata<\/strong><\/li>\n<\/ul>\n<p><strong>GECE UYKUDAN \u00d6NCE<\/strong><\/p>\n<ul>\n<li>1 bardak s\u00fct<\/li>\n<\/ul>\n<p style=\"text-align:center\"><img loading=\"lazy\" decoding=\"async\" alt=\"\" height=\"700\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/ckfiles\/images\/beslenme(6).jpg\" width=\"1280\" title=\"\"><\/p>\n<h3><strong>OKUL BESLENME \u00c7ANTASINDA NELER OLMALI?<\/strong><\/h3>\n<p>\u00c7ocu\u011fumun beslenme \u00e7antas\u0131nda ne olmal\u0131? Sorusu pek \u00e7ok annenin merak etti\u011fi konular aras\u0131nda.&nbsp;<strong>6-12 ya\u015f aras\u0131 <a href=\"https:\/\/www.mavikadin.com\/cocuklarda-4-yas-sendromu-ne-zaman-biter-aglama-krizi-ile-basa-cikma\" target=\"_blank\" rel=\"noopener\">\u00e7ocuklarda<\/a> kilo problemi g\u00f6z\u00fck\u00fcyorsa muhakkak diyetisyen kontrol\u00fcnde kilo vermesi sa\u011flanmal\u0131. \u00c7ocu\u011funuzun beslenme \u00e7antas\u0131nda olmas\u0131 gereken besinlere \u015f\u00f6yle:<\/strong><\/p>\n<ul>\n<li>2 dilim ekmek veya peynirli sandvi\u00e7<\/li>\n<li><strong>Domates, salatal\u0131k, havu\u00e7<\/strong><\/li>\n<li>Elma, armut, mandalina, portakal gibi mevsimine uygun meyveler<\/li>\n<\/ul>\n<p style=\"text-align:center\"><img loading=\"lazy\" decoding=\"async\" alt=\"\" height=\"700\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/ckfiles\/images\/beslenme(5).jpg\" width=\"1280\" title=\"\"><\/p>\n<p><strong>\u00c7ocuklar\u0131m beslenme \u00e7antas\u0131nda \u00f6nceli\u011fin suya verilmesini s\u00f6yleyen Diyetisyen Nil \u015eahin G\u00fcrhan, beslenme \u00e7antas\u0131nda olmas\u0131 gereken besinler hakk\u0131nda \u015f\u00f6yle s\u00f6ylemektedir:<\/strong><\/p>\n<p>\u201c\u00c7ocu\u011fumuzun beslenmesi, sa\u011fl\u0131kl\u0131 olmal\u0131, yeterli olmal\u0131, keyifli olmal\u0131, tatmin etmeli,&nbsp; stres yaratmamal\u0131, mutluluk vermeli, rahat ettirmeli, kilo ald\u0131rmamal\u0131, zihin a\u00e7mal\u0131, cin gibi yapmal\u0131\u2026 gibi pek \u00e7ok beklentimizi kar\u015f\u0131lamal\u0131. Onun i\u00e7in de&nbsp;beslenme \u00e7antas\u0131nda neler olaca\u011f\u0131na birlikte karar vermeli, onu sa\u011fl\u0131kl\u0131 besinlere y\u00f6nlendirmelisiniz<strong>.&nbsp;\u00c7ocu\u011funuzla birlikte al\u0131\u015fveri\u015fe \u00e7\u0131k\u0131n, beslenme \u00e7antas\u0131 haz\u0131rl\u0131\u011f\u0131n\u0131 birlikte yap\u0131n, evde yemek yerken sofran\u0131n haz\u0131rlanmas\u0131nda size yard\u0131mc\u0131 olmas\u0131n\u0131 sa\u011flay\u0131n ve sofrada ailece yemek zevkinize uygun dengeli bir men\u00fc olu\u015fturmaya \u00e7al\u0131\u015f\u0131rken \u00e7ocu\u011funuzun g\u00f6r\u00fc\u015flerinden de yararlan\u0131n.<\/strong><\/p>\n<ul>\n<li><strong>Su: <\/strong>Beslenme \u00e7antas\u0131nda \u00f6nceli\u011fi suya verin, \u00e7ocu\u011funuzun su i\u00e7iyor olmas\u0131na dikkat edin.<\/li>\n<li><strong>Peynirli sandvi\u00e7<\/strong>: \u00c7e\u015fitli peynirler, \u00e7e\u015fitli ilgi \u00e7eken ekmek \u00e7e\u015fitleri ile renklendirebilirsiniz.<\/li>\n<li><strong>Taze meyve<\/strong>: Elma, armut, k\u0131rm\u0131z\u0131 erik, muz gibi meyveler ta\u015f\u0131mas\u0131 kolay, yemesi kolay, besin de\u011feri y\u00fcksek meyvelerdir. Ancak bu meyveleri iyi y\u0131kay\u0131n, kesip par\u00e7alamadan b\u00fct\u00fcn halinde koyun.<\/li>\n<li><strong>Kalsiyum grubu<\/strong>: Yo\u011furt ve ayran da s\u00fctle ayn\u0131 g\u00f6revi g\u00f6r\u00fcr ancak okula g\u00f6t\u00fcrmesi zor olmakla birlikte bozulma riski olan i\u00e7ecekler oldu\u011fundan \u00e7ok pratik olmayabilir.<\/li>\n<li><strong>Kuru meyveler, kuruyemi\u015fler: <\/strong>F\u0131nd\u0131k, badem ve ceviz ya\u011fl\u0131 kuruyemi\u015fler grubuna; leblebi ve patlam\u0131\u015f m\u0131s\u0131r ekmek grubuna giren karbonhidrat i\u00e7eren yiyecekler; kuru \u00fcz\u00fcm, kuru kay\u0131s\u0131, kuru erik ise meyve grubuna giren \u015feker, vitamin ve lif i\u00e7eren yiyeceklerdir.<\/li>\n<li><a href=\"https:\/\/www.mavikadin.com\/cikolata-kilo-aldirir-mi-kilo-yapar-mi-cikolata-diyeti-haftada-3-kilo\" target=\"_blank\" rel=\"noopener\"><strong>\u00c7ikolata<\/strong><\/a>: Haftada 1-2 g\u00fcn \u00e7ikolata koyabilirsiniz. Ya\u011f oran\u0131 d\u00fc\u015f\u00fck, taze s\u00fctten yap\u0131lm\u0131\u015f olan \u00e7ikolatalardan k\u00fc\u00e7\u00fck boy al\u0131n ve yan\u0131nda bir k\u00fc\u00e7\u00fck kutu UHT s\u00fct koyun.<\/li>\n<li><strong>Anne keki<\/strong>: Kek, kurabiye gibi tam tah\u0131l unu kar\u0131\u015ft\u0131r\u0131lm\u0131\u015f, kuruyemi\u015f ilaveli, kuru meyveli sevgi dolu k\u00fc\u00e7\u00fck kek ve kurabiye gibi at\u0131\u015ft\u0131rmal\u0131klar haz\u0131rlayabilirsiniz.<\/li>\n<\/ul>\n<p style=\"text-align:center\"><img loading=\"lazy\" decoding=\"async\" alt=\"\" height=\"700\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/ckfiles\/images\/beslenme(2).jpg\" width=\"1280\" title=\"\"><\/p>\n<h3><strong>\u00c7OCUKLARDA D\u0130KKAT ED\u0130LMES\u0130 GEREKEN BES\u0130NLER NELERD\u0130R?<\/strong><\/h3>\n<p>\u00c7ocu\u011funuz abur cubur yemeyi \u00e7ok seviyorsa k\u0131s\u0131tlama yapmay\u0131n ya da haftada 1 kez abur cubur yemesine izin verin. <strong>\u00c7ocuklar\u0131n uzak durmas\u0131 gereken abur cubur listesi \u015f\u00f6yle:<\/strong><\/p>\n<ul>\n<li>Cips<\/li>\n<li><strong>\u00c7ikolata<\/strong><\/li>\n<li>Gazoz<\/li>\n<li><strong>Kola<\/strong><\/li>\n<li>Pasta<\/li>\n<li><strong>Patates k\u0131zartmas\u0131<\/strong><\/li>\n<\/ul>\n<p style=\"text-align:center\"><img loading=\"lazy\" decoding=\"async\" alt=\"\" height=\"700\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/ckfiles\/images\/beslenme(1).jpg\" width=\"1280\" title=\"\"><\/p>\n<p><strong>Diyetisyen Tu\u011fba Yaprak 6-12 ya\u015f aras\u0131 \u00e7ocuklar\u0131n dikkat etmesi ve uzak durmas\u0131 gereken besinler hakk\u0131nda \u015f\u00f6yle s\u00f6ylemektedir: <\/strong><\/p>\n<p>\u201cKahve, yeti\u015fkinler i\u00e7in oldu\u011fu gibi \u00e7ocuklar i\u00e7in de bir hayli zararl\u0131 bir i\u00e7ecektir. Uyku sorununu beraberinde getiren ve di\u015flerde sararman\u0131n yan\u0131 s\u0131ra erken \u00e7\u00fcr\u00fcmeye neden olan bu i\u00e7ecek, ayn\u0131 zamanda g\u00fcn boyu tokluk hissi yaratarak t\u00fcketimi de engelliyor ve d\u00fczenli beslenmenin \u00f6n\u00fcne ge\u00e7iyor.<strong> \u00c7ocuklar\u0131n\u0131z\u0131 uzak tutman\u0131z gereken g\u0131dalar aras\u0131nda belki de en zararl\u0131s\u0131 patates k\u0131zartmas\u0131d\u0131r. Ya\u011f oran\u0131n\u0131n fazla olmas\u0131 metabolizmay\u0131 da olumsuz bir \u015fekilde etkiliyor ve ayn\u0131 zamanda cilde de b\u00fcy\u00fck oranda zarar veriyor.<\/strong><\/p>\n<p><strong>Sosis ve salam gibi sodyum nitrit bak\u0131m\u0131ndan zengin olan g\u0131dalar\u0131n da kanserojen etkisi oldu\u011funu belirtmek gerekiyor ve \u00e7ocuklar\u0131n\u0131z\u0131 bu g\u0131dalardan da olabildi\u011fince uzak tutman\u0131z gerekiyor. Bir di\u011fer zararl\u0131 \u00fcr\u00fcn ise haz\u0131r sat\u0131lan cipsler. Ya\u011f oran\u0131n\u0131n y\u00fcksek oldu\u011fu cipslerin de kanserojen etkisi oldu\u011fu ispatlanm\u0131\u015ft\u0131r. <\/strong>\u0130\u00e7ecek baz\u0131nda g\u00f6z at\u0131ld\u0131\u011f\u0131nda ise bu listede ilk olarak kola ve haz\u0131r meyve sular\u0131 yer al\u0131yor. Asit yo\u011funlu\u011funun fazla oldu\u011fu kola, metabolizmay\u0131 olumsuz etkiledi\u011fi gibi cilde de b\u00fcy\u00fck \u00f6l\u00e7\u00fcde zarar veriyor.\u201d<\/p>\n<p style=\"text-align:center\"><img loading=\"lazy\" decoding=\"async\" alt=\"\" height=\"700\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/ckfiles\/images\/beslenme(9).jpg\" width=\"1280\" title=\"\"><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Okul d\u00f6nemindeki \u00e7ocuklar\u0131m\u0131z\u0131n sa\u011fl\u0131kl\u0131 b\u00fcy\u00fcmesi ve obezite problemlerinin \u00f6n\u00fcne ge\u00e7ebilmek ad\u0131na onlara sa\u011fl\u0131kl\u0131 bir beslenme listesi haz\u0131rlamal\u0131y\u0131z. Peki 6-12 ya\u015f grubundaki \u00e7ocuklar nas\u0131l beslenmeli, nelerden uzak durmal\u0131? Beslenme \u00e7antas\u0131nda neler olmal\u0131? Detaylar haberimizde\u2026 \u201c\u00c7ocuklar\u0131m\u0131z\u0131n beslenme \u00e7antas\u0131nda neler olmal\u0131?\u201d, \u201cBeslenme \u00e7antas\u0131na konulacak sa\u011fl\u0131kl\u0131 alternatifler nelerdir?\u201d sorular\u0131 pek \u00e7ok ebeveyn taraf\u0131ndan ara\u015ft\u0131r\u0131lmaya devam ediyor. \u00c7ocuklar i\u00e7in 6 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":48259,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[111],"tags":[3499,31972,38429,38428,10730],"class_list":["post-48260","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anne-cocuk","tag-beslenme-cantasi","tag-cocuk-beslenmesi","tag-cocuk-diyeti","tag-okul-cagi-beslenmesi","tag-saglikli-beslenme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/48260"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=48260"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/48260\/revisions"}],"predecessor-version":[{"id":48261,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/48260\/revisions\/48261"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/48259"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=48260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=48260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=48260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}