Hamilelik Hazırlıkları – Beslenme Önerileri

Vitaminsiz Kalmış Olma Endişeniz Varsa Giderin…

Şu ana kadar yapısı saptanmış ve sentetik olarak üretilebilen vitamin sayısının çok az olduğunu unutmayın ve vitamin takviyesi yapmakla vücudunuzun gerek duyduğu tüm maddeleri aldığınız yanılgısına kapılmayın.

Vitaminlerin hepsinden yeterince almak için en güvenli ve en emin yol, dengeli beslenmektir.

Doğru Beslenme

Doğru beslenme=tüm besin gruplarından yeterince almak anlamına gelir. Özellikle Omega 3, kalsiyum ve su en önemli besin maddeleridir.

Hangi Gıdada Ne Var?

Kırmızı et, tavuk eti, balık, kuru fasulye, yumurta ve fındık: B vitamini, protein, demir ve çinko kaynağıdır.

Süt, yoğurt, peynir ve süt ürünleri: protein, kalsiyum, fosfor ve çeşitli vitaminlerin kaynağıdır.

Balık, ceviz ve ıspanak: Omega 3 kaynağıdır.

Meyveler: A vitamini, C vitamini, potasyum ve lif kaynağıdır.Lifli beslenmek kabızlık problemi yaşamamanız için önemlidir.

Sebzeler: A vitamini, C vitamini, folik asit, demir ve magnezyum gibi minerallerin kaynağıdır. Yağı düşük ve lif oranı yüksektir.

Katı yağlar, sıvı yağlar, tatlılar: kalori dışında fazla bir şey sağlamazlar.Yeterince ve dikkatlice tüketilmelidir.

Vejetaryenseniz ve özellikle de katı vejetaryenseniz, daha fazla bilgi edinmek için bir doktora danışmalısınız.

Demirden zengin besinler: Kadınların çoğunda adet dönemindeki kayıplara bağlı demir eksikliği olduğundan bu besin grubu önemlidir. Et, kuru üzüm, erik, fasulye, soya, ıspanak, buğday demir içeriği zengin besinlerdir. C vitamini içerikli maddeler (turunçgiller, patates ve karnıbahar) demir emilimini artırır.

Folik asit kaynakları: karaciğer, yeşil sebzeler ve baklagiller folik asitten zengin besinlerdir.


Kaynak: Dr. Kağan Kocatepe

Written by Pepapp

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