{"id":2968,"date":"2025-04-02T16:25:08","date_gmt":"2025-04-02T13:25:08","guid":{"rendered":"https:\/\/www.lifemed.com.tr\/lohusalik-ve-beslenme\/"},"modified":"2025-04-02T16:25:08","modified_gmt":"2025-04-02T13:25:08","slug":"lohusalik-ve-beslenme","status":"publish","type":"post","link":"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/","title":{"rendered":"Lohusal\u0131k ve Beslenme"},"content":{"rendered":"<p>Hamilelik sonras\u0131nda lohusal\u0131k ve emzirme d\u00f6nemlerine kolay uyum sa\u011flayabilmek ve toparlanma s\u00fcrecini h\u0131zland\u0131rmak i\u00e7in yeterli ve dengeli beslenmek, artan s\u0131v\u0131 kayb\u0131 tamamlanmak, fiziksel aktiviteye ve dinlenmeye vakit ay\u0131rmak \u00f6nemlidir.<\/p>\n<p>Lohusal\u0131kta beslenme, tipik bir sa\u011fl\u0131kl\u0131 beslenme \u00f6r\u00fcnt\u00fcs\u00fcnden \u00e7ok farkl\u0131 olmamakla beraber; vitamin ve mineral ihtiyac\u0131n\u0131n artt\u0131\u011f\u0131 ve bunlar\u0131n eksikliklerinin g\u00f6r\u00fclebilece\u011fi bir d\u00f6nemdir.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Lohusal\u0131k ve Beslenme\" height=\"399\" src=\"store\/img\/images\/Depositphotos_45770461_XL%20(1).jpg\" width=\"600\" \/><\/p>\n<p>\u00d6rne\u011fin; a\u015fa\u011f\u0131daki besin \u00f6\u011felerinin kaynaklar\u0131ndan faydalanabilirsiniz:<\/p>\n<p><strong>\u0130yot:<\/strong> deniz \u00fcr\u00fcnleri, iyotlu tuz<\/p>\n<p><strong>Omega-3 ya\u011f asitleri:<\/strong> deniz \u00fcr\u00fcnleri (sardalya, somon vb.), keten tohumu, ceviz, semiz otu<\/p>\n<p><strong>Demir:<\/strong> k\u0131rm\u0131z\u0131 et, tavuk, bal\u0131k, yumurta, kuru baklagiller, pekmez<\/p>\n<p><strong>Kalsiyum:<\/strong> s\u00fct, yo\u011furt, peynir<\/p>\n<p>Haz\u0131rlamas\u0131 pratik tarifler denenerek yeterli enerji ihtiyac\u0131 kolayca kar\u015f\u0131lanabilir:<\/p>\n<ul>\n<li>Tam tah\u0131ll\u0131 gevrek + s\u00fct + kuru meyveler<\/li>\n<li>\u00c7\u0131rp\u0131lm\u0131\u015f yumurta<\/li>\n<li>Lor peynirli cevizli salata<\/li>\n<li>Tarhana \u00e7orbas\u0131<\/li>\n<li>Yo\u011furt + meyve<\/li>\n<li>Proteinli laktozsuz s\u00fct-Sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131 (badem, f\u0131nd\u0131k, f\u0131st\u0131k, kuru kay\u0131s\u0131, kuru \u00fcz\u00fcm, leblebi, galeta\u2026) dolaplar\u0131n\u0131zda bulundurabilirsiniz.<\/li>\n<li>Yak\u0131n \u00e7evre deste\u011fi sayesinde al\u0131\u015fveri\u015f ve yemek haz\u0131rlamak kolayla\u015fabilir.<\/li>\n<li>Kompleks karbonhidratlar, lif, proteinlerden ve sa\u011fl\u0131kl\u0131 ya\u011flardan (avokado, ya\u011fl\u0131 tohumlar\u2026) dengeli bir diyet ile kemik kayb\u0131, hemoroid engellenebilir ve demir depolar\u0131 yenilenebilir.<\/li>\n<li>Alkol ve kafein yerine kafeinsiz kahveler tercih edilebilir.<\/li>\n<li>S\u00fct \u00fcretimi ve v\u00fccudun eski haline d\u00f6nmesi boyunca desteklenmesi i\u00e7in y\u00fcksek enerjili bir diyet \u00f6nemlidir.<\/li>\n<li>Yakla\u015f\u0131k 500 kkal\/g\u00fcn fazladan enerji al\u0131nmal\u0131d\u0131r.<\/li>\n<li>Yeterli protein al\u0131m\u0131 ile beraber 25 g\/g\u00fcn fazladan protein al\u0131nmal\u0131d\u0131r.<\/li>\n<li>Omega-3 kaynaklar\u0131 i\u00e7in deniz \u00fcr\u00fcnlerini tercih ederken a\u011f\u0131r metallere maruz kalmamak i\u00e7in konserve ton bal\u0131\u011f\u0131, k\u0131l\u0131\u00e7 bal\u0131\u011f\u0131 vb.den uzak durunuz.<\/li>\n<li>Demir, kalsiyum, omega-3 ve D vitamini i\u00e7in takviyeler doktor kontrol\u00fcnde kullan\u0131labilir.<\/li>\n<li>Kilo vermek i\u00e7in acele etmeyiniz. Ya\u011f dokunuz, emzirme i\u00e7in fizyolojik haz\u0131rl\u0131k sa\u011flar.<\/li>\n<li>Do\u011fum sonras\u0131 ilk ay i\u00e7inde 0,5-1 kg kadar kaybetmeniz olas\u0131d\u0131r.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"Lohusal\u0131k ve Beslenme\" height=\"346\" src=\"store\/img\/images\/Depositphotos_12560023_XL%20(1).jpg\" width=\"600\" \/><\/p>\n<p><strong>Do\u011fum sonras\u0131 uygulanabilecek \u00f6rnek men\u00fc:<\/strong><\/p>\n<p><strong><u>Kahvalt\u0131: <\/u><\/strong><\/p>\n<ul>\n<li>Mantarl\u0131 maydanozlu omlet<\/li>\n<li>Az ya\u011fl\u0131 beyaz peynir<\/li>\n<li>F\u0131r\u0131nlanm\u0131\u015f zeytinya\u011fl\u0131 kapya biberler<\/li>\n<li>Kefir<\/li>\n<li>Bal<\/li>\n<li>Tam tah\u0131ll\u0131 ekmek<\/li>\n<\/ul>\n<p><strong><u>\u00d6\u011fle:<\/u><\/strong><\/p>\n<ul>\n<li>Yulafl\u0131 kase (yulaf + yo\u011furt + muz + ceviz + tar\u00e7\u0131n + f\u0131st\u0131k ezmesi)<\/li>\n<\/ul>\n<p><strong><u>Ara: <\/u><\/strong><\/p>\n<ul>\n<li>Portakal suyu<\/li>\n<\/ul>\n<p><strong><u>Ak\u015fam:<\/u><\/strong><\/p>\n<ul>\n<li>Sebze \u00e7orbas\u0131<\/li>\n<li>Izgara somon<\/li>\n<li>Limonlu ye\u015fil salata<\/li>\n<li>Patates p\u00fcresi<\/li>\n<\/ul>\n<p><strong><u>Ara:<\/u><\/strong><\/p>\n<ul>\n<li>\u00c7i\u011f badem veya kaju<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.lifemed.com.tr\/hekimlerimiz\/dyt-busenur-altikulac\/\" title=\"Dyt. Busenur ALTIKULA\u00c7\"><img decoding=\"async\" alt=\"Dyt. Busenur ALTIKULA\u00c7\" class=\"img-responsive\" src=\"https:\/\/www.lifemed.com.tr\/store\/orj\/1257_2.jpg\" title=\"Dyt. Busenur ALTIKULA\u00c7\" \/> <\/a><\/p>\n<div class=\"doctor-name\">\n<h3><a href=\"https:\/\/www.lifemed.com.tr\/hekimlerimiz\/dyt-busenur-altikulac\/\" title=\"Dyt. Busenur ALTIKULA\u00c7\">Dyt. Busenur ALTIKULA\u00c7<\/a><\/h3>\n<p><a href=\"https:\/\/www.lifemed.com.tr\/hekimlerimiz\/dyt-busenur-altikulac\/\" title=\"Dyt. Busenur ALTIKULA\u00c7\">Beslenme ve Diyetetik Uzman\u0131<\/a><\/p>\n<\/div>\n<p><strong>KAYNAKLAR:<\/strong><\/p>\n<ol>\n<li value=\"NaN\">Bradford Dietitians, Bradford Teaching Hospitals NHS Foundation Trust (Nisan, 2011). Every Baby Matters: Guidelines for good nutrition in Bradford and Airedale Diet after pregnancy and when breastfeeding. Eri\u015fim adresi: <a href=\"https:\/\/www.bradford.gov.uk\/media\/1905\/4-nutrition-guidelines-postnatal.pdf\">https:\/\/www.bradford.gov.uk\/media\/1905\/4-nutrition-guidelines-postnatal.pdf<\/a><\/li>\n<li value=\"NaN\">Renee, A. Alli. (25 Temmuz 2021)New Mom\u2019s Guide to Nutrition After Childbirth. Eri\u015fim adresi: <a href=\"https:\/\/www.webmd.com\/parenting\/baby\/nutrition-guide-new-moms\">https:\/\/www.webmd.com\/parenting\/baby\/nutrition-guide-new-moms<\/a><\/li>\n<li value=\"NaN\">Kominiarek, M. Rajan, P. (Kas\u0131m, 2016). Nutrition Recommendations in Pregnancy and Lactation. Med Clin North Am. 100 (6): 1199-1215.<\/li>\n<\/ol>\n<p>Doi: 10.1016\/j.mcna.2016.06.004<\/p>\n<ol>\n<li value=\"NaN\">Pallarito, K. (27 A\u011fustos 2021). Your Postpartum Nutrition Guide. Eri\u015fim adresi: <a href=\"https:\/\/www.whattoexpect.com\/first-year\/postpartum\/postpartum-diet-nutrition-questions-answered\/\">https:\/\/www.whattoexpect.com\/first-year\/postpartum\/postpartum-diet-nutrition-questions-answered\/<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelik sonras\u0131nda lohusal\u0131k ve emzirme d\u00f6nemlerine kolay uyum sa\u011flayabilmek ve toparlanma s\u00fcrecini h\u0131zland\u0131rmak i\u00e7in yeterli ve dengeli beslenmek, artan s\u0131v\u0131 kayb\u0131 tamamlanmak, fiziksel aktiviteye ve dinlenmeye vakit ay\u0131rmak \u00f6nemlidir. Lohusal\u0131kta beslenme, tipik bir sa\u011fl\u0131kl\u0131 beslenme \u00f6r\u00fcnt\u00fcs\u00fcnden \u00e7ok farkl\u0131 olmamakla beraber; vitamin ve mineral ihtiyac\u0131n\u0131n artt\u0131\u011f\u0131 ve bunlar\u0131n eksikliklerinin g\u00f6r\u00fclebilece\u011fi bir d\u00f6nemdir. \u00d6rne\u011fin; a\u015fa\u011f\u0131daki besin \u00f6\u011felerinin kaynaklar\u0131ndan faydalanabilirsiniz: \u0130yot: deniz \u00fcr\u00fcnleri, iyotlu tuz Omega-3 ya\u011f asitleri: deniz \u00fcr\u00fcnleri (sardalya, somon vb.), keten tohumu, ceviz, semiz otu Demir: k\u0131rm\u0131z\u0131 et, tavuk, bal\u0131k, yumurta, kuru baklagiller, pekmez Kalsiyum: s\u00fct, yo\u011furt, peynir Haz\u0131rlamas\u0131 pratik tarifler denenerek yeterli enerji ihtiyac\u0131 kolayca kar\u015f\u0131lanabilir: Tam tah\u0131ll\u0131 gevrek [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2728,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[],"class_list":["post-2968","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme-diyet-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lohusal\u0131k ve Beslenme - Lifemed<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lohusal\u0131k ve Beslenme - Lifemed\" \/>\n<meta property=\"og:description\" content=\"Hamilelik sonras\u0131nda lohusal\u0131k ve emzirme d\u00f6nemlerine kolay uyum sa\u011flayabilmek ve toparlanma s\u00fcrecini h\u0131zland\u0131rmak i\u00e7in yeterli ve dengeli beslenmek, artan s\u0131v\u0131 kayb\u0131 tamamlanmak, fiziksel aktiviteye ve dinlenmeye vakit ay\u0131rmak \u00f6nemlidir. Lohusal\u0131kta beslenme, tipik bir sa\u011fl\u0131kl\u0131 beslenme \u00f6r\u00fcnt\u00fcs\u00fcnden \u00e7ok farkl\u0131 olmamakla beraber; vitamin ve mineral ihtiyac\u0131n\u0131n artt\u0131\u011f\u0131 ve bunlar\u0131n eksikliklerinin g\u00f6r\u00fclebilece\u011fi bir d\u00f6nemdir. \u00d6rne\u011fin; a\u015fa\u011f\u0131daki besin \u00f6\u011felerinin kaynaklar\u0131ndan faydalanabilirsiniz: \u0130yot: deniz \u00fcr\u00fcnleri, iyotlu tuz Omega-3 ya\u011f asitleri: deniz \u00fcr\u00fcnleri (sardalya, somon vb.), keten tohumu, ceviz, semiz otu Demir: k\u0131rm\u0131z\u0131 et, tavuk, bal\u0131k, yumurta, kuru baklagiller, pekmez Kalsiyum: s\u00fct, yo\u011furt, peynir Haz\u0131rlamas\u0131 pratik tarifler denenerek yeterli enerji ihtiyac\u0131 kolayca kar\u015f\u0131lanabilir: Tam tah\u0131ll\u0131 gevrek [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/\" \/>\n<meta property=\"og:site_name\" content=\"Lifemed\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-02T13:25:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.lifemed.com.tr\/store\/orj\/1257_2.jpg\" \/>\n<meta name=\"author\" content=\"lifemed\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"lifemed\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/\",\"url\":\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/\",\"name\":\"Lohusal\u0131k ve Beslenme - Lifemed\",\"isPartOf\":{\"@id\":\"https:\/\/www.lifemed.com.tr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/04\/1284.jpg\",\"datePublished\":\"2025-04-02T13:25:08+00:00\",\"author\":{\"@id\":\"https:\/\/www.lifemed.com.tr\/#\/schema\/person\/5f040e4fa660745bb0a85e9e5f177f94\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/#primaryimage\",\"url\":\"https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/04\/1284.jpg\",\"contentUrl\":\"https:\/\/www.lifemed.com.tr\/wp-content\/uploads\/2025\/04\/1284.jpg\",\"width\":1534,\"height\":1024},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Homepage\",\"item\":\"https:\/\/www.lifemed.com.tr\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Lohusal\u0131k ve Beslenme\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.lifemed.com.tr\/#website\",\"url\":\"https:\/\/www.lifemed.com.tr\/\",\"name\":\"Kad\u0131k\u00f6y Lifemed T\u0131p Merkezi\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.lifemed.com.tr\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.lifemed.com.tr\/#\/schema\/person\/5f040e4fa660745bb0a85e9e5f177f94\",\"name\":\"lifemed\",\"sameAs\":[\"https:\/\/www.lifemed.com.tr\"],\"url\":\"https:\/\/www.lifemed.com.tr\/en\/author\/lifemed\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Lohusal\u0131k ve Beslenme - Lifemed","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.lifemed.com.tr\/en\/lohusalik-ve-beslenme\/","og_locale":"en_US","og_type":"article","og_title":"Lohusal\u0131k ve Beslenme - Lifemed","og_description":"Hamilelik sonras\u0131nda lohusal\u0131k ve emzirme d\u00f6nemlerine kolay uyum sa\u011flayabilmek ve toparlanma s\u00fcrecini h\u0131zland\u0131rmak i\u00e7in yeterli ve dengeli beslenmek, artan s\u0131v\u0131 kayb\u0131 tamamlanmak, fiziksel aktiviteye ve dinlenmeye vakit ay\u0131rmak \u00f6nemlidir. 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