{"id":19554,"date":"2019-01-15T10:59:25","date_gmt":"2019-01-15T10:59:25","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=7691"},"modified":"2019-01-15T10:59:25","modified_gmt":"2019-01-15T10:59:25","slug":"dogum-kilolarindan-kurtulmanin-yollari","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/dogum-kilolarindan-kurtulmanin-yollari\/","title":{"rendered":"Do\u011fum Kilolar\u0131ndan Kurtulman\u0131n Yollar\u0131"},"content":{"rendered":"\n

Hamilelik d\u00f6neminde al\u0131nan kilolar bir\u00e7ok kad\u0131n i\u00e7in do\u011fum sonras\u0131nda k\u00e2busa d\u00f6n\u00fc\u015febiliyor. Yeni do\u011fan bebe\u011fin bak\u0131m\u0131, ya\u015fam rutinin de\u011fi\u015fmesi gibi konular annenin do\u011fumdan sonraki iyile\u015fme s\u00fcrecini baltalayabiliyor. Uzmanlara g\u00f6re sa\u011fl\u0131kl\u0131 kilo aral\u0131\u011f\u0131nda olan kad\u0131nlar\u0131n hamilelik d\u00f6neminde 11,5 ile 16 kilo aras\u0131nda kilo kazanmalar\u0131 \u00f6neriliyor. Anne aday\u0131n\u0131n hamilelik d\u00f6neminde ald\u0131\u011f\u0131 kilolar\u0131 bebe\u011fin a\u011f\u0131rl\u0131\u011f\u0131, plasenta, amniyotik s\u0131v\u0131, meme dokusu, artan kan hacmi, b\u00fcy\u00fcyen uterus ve ekstra ya\u011f dokular\u0131 olu\u015fturuyor. Bu d\u00f6nemde kazan\u0131lan ya\u011f depolar\u0131, anne aday\u0131na do\u011fum ve emzirme i\u00e7in enerji rezervi sunuyor. Ancak a\u015f\u0131r\u0131 ya\u011f depolanmas\u0131, beraberinde bir\u00e7ok ciddi problemi de yan\u0131nda getiriyor. \u015eeker hastal\u0131\u011f\u0131 ve diyabet riskini artt\u0131r\u0131yor ve daha sonraki gebeliklerde ya\u015fanabilecek komplikasyon risklerini artt\u0131r\u0131yor. \u0130\u015fte size do\u011fum kilolar\u0131ndan kurtulman\u0131n yollar\u0131:<\/p>\n\n\n\n

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Hamilelik d\u00f6neminde al\u0131nan a\u015f\u0131r\u0131 kilo, do\u011fum sonras\u0131 kilo verilmesini zorla\u015ft\u0131r\u0131yor.<\/em><\/p>\n<\/blockquote>\n\n\n\n

Ger\u00e7ek\u00e7i Hedefler Belirleyin<\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Bir\u00e7ok magazin dergisinin iddia etti\u011fi gibi hamilelik kilolar\u0131n\u0131 atmak o kadar da kolay de\u011fil. Hamilelik s\u0131ras\u0131nda al\u0131nan kilolara da ba\u011fl\u0131 olarak, do\u011fumdan sonraki ilk 1-2 y\u0131l i\u00e7in yakla\u015f\u0131k 10 kilo kaybedilece\u011fini d\u00fc\u015f\u00fcnmek ger\u00e7ek\u00e7i bir hedef oluyor. Yeterli ve dengeli bir diyete ek olarak yap\u0131lan do\u011fru egzersizler, kilo verme s\u00fcrecini biraz daha h\u0131zland\u0131rabiliyor. Haftada yar\u0131m kiloyu ge\u00e7meden kilo vermek, anne sa\u011fl\u0131\u011f\u0131n\u0131n ve dolay\u0131s\u0131yla da bebe\u011fin sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131n\u0131 sa\u011fl\u0131yor.<\/p>\n\n\n\n

\u015eok Diyetlerden Uzak Durun<\/strong><\/h2>\n\n\n\n

\u00c7ok k\u0131sa bir s\u00fcrede y\u00fcksek miktarlarda kilo verilmesini ama\u00e7layan \u00e7ok d\u00fc\u015f\u00fck kalorili diyetler, “\u015fok diyetler” olarak adland\u0131r\u0131l\u0131yor. Hayata yeni bir can getiren annelerin v\u00fccut dokular\u0131n\u0131n yenilenebilmesi ve y\u0131pranan dokular\u0131n\u0131n iyile\u015febilmesi i\u00e7in iyi beslenmeleri gerekiyor. Buna ek olarak emziren annelerin g\u00fcnl\u00fck almas\u0131 gereken kalori miktar\u0131 da art\u0131yor. Sa\u011fl\u0131kl\u0131 bir diyet ile zay\u0131flama isteyen annenin vitamin ve mineral d\u00fczeyi y\u00fcksek bol proteinli ve yeterince karbonhidrata sahip sa\u011fl\u0131kl\u0131 bir beslenme program\u0131 uygulayarak \u015fok diyetlerden uzak durmas\u0131 \u00f6neriliyor.<\/p>\n\n\n\n

\n

Do\u011fum sonras\u0131 yeni annenin ihtiya\u00e7 duydu\u011fu enerji ve besin \u00f6\u011felerini kar\u015f\u0131layabilmesi i\u00e7in yeterli kalori ald\u0131\u011f\u0131ndan emin olmas\u0131 gerekiyor.<\/em><\/p>\n<\/blockquote>\n\n\n\n

E\u011fer Emzirebiliyorsan\u0131z Emzirin<\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Emzirmenin hem annenin hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131na \u00f6nemli katk\u0131lar\u0131 bulunuyor. Anne s\u00fct\u00fcnde yer alan bile\u015fenler bebe\u011fin ilk 6\u00a0aydaki t\u00fcm enerji ve besin \u00f6\u011fesini kar\u015f\u0131l\u0131yor. Ayn\u0131 zamanda bebe\u011fin ba\u011f\u0131\u015f\u0131kl\u0131k sitemini destekleyerek vir\u00fcslere ve bakterilere kar\u015f\u0131 koruyucu etki g\u00f6steriyor. Bunlara ek olarak uterusun do\u011fumdan hemen sonra normal boyutuna geri d\u00f6nmesine yard\u0131mc\u0131 oluyor ve tip 2 diyabet, meme kanseri, yumurtal\u0131k kanseri, postnatal depresyon riskine kar\u015f\u0131 anneyi koruyor. Annenin kilo vermesini de destekleyen emzirme, t\u00fcm sa\u011fl\u0131k otoriteleri taraf\u0131ndan destekleniyor. Do\u011fum sonras\u0131 annelerin daha rahat ve konforlu bir \u015fekilde bebeklerini emzirebilmeleri i\u00e7in Hepsiburada\u2019n\u0131n\u00a0emzirme \u00fcr\u00fcnleri<\/a>\u00a0se\u00e7eneklerine g\u00f6z atabilirsiniz.<\/p>\n\n\n\n

Y\u00fcksek Posal\u0131 Besinler T\u00fcketin<\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Lif i\u00e7eri\u011fi y\u00fcksek olan yiyeceklerin kilo kayb\u0131na yard\u0131mc\u0131 oldu\u011fu biliniyor. \u00c7\u00f6z\u00fcnebilir lif, sindirimi yava\u015flat\u0131p a\u00e7l\u0131k hormon seviyelerini azaltarak daha uzun s\u00fcre tokluk hissi sa\u011flayarak g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131n k\u0131s\u0131tlanmas\u0131n\u0131 sa\u011fl\u0131yor. Ayr\u0131ca \u00f6zellikle do\u011fum sonras\u0131nda annelerde olu\u015fan kab\u0131zl\u0131k probleminin \u00fcstesinden gelmeye de yard\u0131mc\u0131 olan y\u00fcksek posal\u0131 besinlerin her g\u00fcn d\u00fczenli olarak t\u00fcketilmesi \u00f6neriliyor. Do\u011fum kilosundan kurtulmak isteyen yeni annelerin, sebze, meyve, tam tah\u0131ll\u0131 ekmek, yulaf, kuru baklagil gibi besinleri de s\u0131k s\u0131k t\u00fcketmesi gerekiyor.<\/p>\n\n\n\n

\n

Y\u00fcksek posal\u0131 besinler, i\u00e7erdikleri vitamin, mineral ve besin bile\u015fenleri sayesinde annenin dokular\u0131n\u0131 iyile\u015ftirici etkiye sahip oluyor.<\/em><\/p>\n<\/blockquote>\n\n\n\n

Kaliteli Protein T\u00fcketin<\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Diyete eklenen kaliteli protein kaynaklar\u0131, metabolizmay\u0131 h\u0131zland\u0131r\u0131yor ve i\u015ftah\u0131n kontrol alt\u0131na al\u0131nmas\u0131n\u0131 sa\u011flayarak g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131 azalt\u0131c\u0131 etki g\u00f6steriyor. Ayr\u0131ca yap\u0131lan \u00e7al\u0131\u015fmalar, proteinin di\u011fer besin maddelerinden daha b\u00fcy\u00fck bir termik etkiye sahip oldu\u011funu g\u00f6steriyor. Bu, v\u00fccudun di\u011fer besin t\u00fcrlerine g\u00f6re sindirmek i\u00e7in daha fazla enerji kulland\u0131\u011f\u0131 anlam\u0131na geliyor. Yani kaliteli protein kayna\u011f\u0131 olan et, yumurta, bal\u0131k, kuru baklagiller, s\u00fct ve s\u00fct \u00fcr\u00fcnleri ve ya\u011fl\u0131 tohumlar\u0131n sindirimi s\u0131ras\u0131nda daha fazla enerji harcan\u0131yor. Beslenme program\u0131na kaliteli protein kaynaklar\u0131 ekleyen annelerin kilo vermesi daha kolay olabiliyor.<\/p>\n\n\n\n

Sa\u011fl\u0131kl\u0131 At\u0131\u015ft\u0131rmal\u0131klar T\u00fcketin<\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Kilo vermeyi zorla\u015ft\u0131ran en \u00f6nemli nedenlerin ba\u015f\u0131nda sa\u011fl\u0131ks\u0131z at\u0131\u015ft\u0131rmal\u0131klar geliyor. G\u00fcn i\u00e7erisinde t\u00fcketilen \u00e7ikolata, kraker, kurabiye, kek, cips, gazl\u0131 i\u00e7ecekler, haz\u0131r meyve sular\u0131 gibi at\u0131\u015ft\u0131rmal\u0131klar, k\u0131sa zamanda kilo al\u0131nmas\u0131na neden olabiliyor. Ara \u00f6\u011f\u00fcnler i\u00e7in kurutulmu\u015f meyve, ceviz, f\u0131nd\u0131k badem gibi ya\u011fl\u0131 tohumlar ve yo\u011furt, s\u00fct gibi besinlerden olu\u015fan kombinasyonlar kullan\u0131lmas\u0131, hem daha sa\u011fl\u0131kl\u0131 hem de daha d\u00fc\u015f\u00fck kalorili alternatifler aras\u0131nda yer al\u0131yor. Sa\u011fl\u0131ks\u0131z besinlerin g\u00f6z \u00f6n\u00fcnden kald\u0131r\u0131lmas\u0131 ve sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131n kolay eri\u015filebilir bir yerde olmas\u0131, kilo vermeyi kolayla\u015ft\u0131rabiliyor.<\/p>\n\n\n\n

\n

Yeterli ve dengeli bir beslenme program\u0131 ile do\u011fru egzersiz program\u0131n\u0131 birle\u015ftirerek do\u011fum kilolar\u0131ndan kurtulmak m\u00fcmk\u00fcn.<\/em><\/p>\n<\/blockquote>\n\n\n\n

\u015eeker ve Rafine Karbonhidratlardan Uzakla\u015f\u0131n<\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

\u015eeker ve \u015feker i\u00e7eren t\u00fcm rafine edilmi\u015f g\u0131dalar, y\u00fcksek kalorileri nedeniyle kilo almay\u0131 kolayla\u015ft\u0131r\u0131yor. Ayn\u0131 zamanda besin i\u00e7eri\u011fi a\u00e7\u0131s\u0131ndan da yetersiz olan bu besinlerin y\u00fcksek miktarda t\u00fcketilmesi kilo al\u0131m\u0131n\u0131n yan\u0131 s\u0131ra diyabet, kalp hastal\u0131\u011f\u0131 ve baz\u0131 kanser t\u00fcrlerine yakalanma riskini artt\u0131r\u0131yor. Her t\u00fcrl\u00fc \u015fekerleme, haz\u0131r meyve sular\u0131, beyaz un kullan\u0131larak haz\u0131rlanan kek, bisk\u00fcvi, kurabiye, \u00e7ikolata, b\u00f6rek gibi hamur i\u015flerinin diyetten uzakla\u015ft\u0131r\u0131lmas\u0131 kilo vermeyi kolayla\u015ft\u0131r\u0131yor. Bunlara ek olarak haz\u0131r g\u0131da ve fast food \u00fcr\u00fcnlerinden ka\u00e7\u0131nmak ve onlar\u0131n yerine sebze, baklagil, meyve, et, bal\u0131k, yumurta, f\u0131nd\u0131k ve yo\u011furt gibi g\u0131dalar\u0131 t\u00fcketmek, hamilelik d\u00f6neminde y\u0131pranan v\u00fccut h\u00fccrelerinin onar\u0131lmas\u0131n\u0131 sa\u011fl\u0131yor. Ayn\u0131 zamanda d\u00fc\u015f\u00fck kalorili bu besinler sayesinde ideal kiloya ula\u015fmak m\u00fcmk\u00fcn olabiliyor.<\/p>\n\n\n\n

Egzersiz Yap\u0131n<\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Y\u00fcr\u00fcme, y\u00fczme, ko\u015fma, bisiklete binme ve aral\u0131kl\u0131 antrenman gibi kardiyo egzersizleri, kalori yak\u0131m\u0131na yard\u0131mc\u0131 oluyor. Ayn\u0131 zamanda d\u00fczenli olarak yap\u0131lan egzersizler, kalp sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131n\u0131, diyabet ve kanser riskinin azalmas\u0131n\u0131 destekliyor. Yeterli ve dengeli bir diyet ile birle\u015ftirilen d\u00fczenli egzersiz programlar\u0131, hamilelik d\u00f6neminde al\u0131nan kilolar\u0131n k\u0131sa s\u00fcrede verilmesine yard\u0131mc\u0131 oluyor. \u00d6zellikle pilates<\/a>, yoga gibi egzersizler, hem do\u011fum sonras\u0131 ya\u015fanabilecek olas\u0131 psikolojik problemlerin \u00f6n\u00fcne ge\u00e7iyor hem de kilo nedeniyle esnekle\u015fen dokular\u0131n kendini toparlamas\u0131n\u0131 sa\u011fl\u0131yor. Do\u011fum sonras\u0131 g\u00fcvenle egzersiz yapmaya ne zaman ba\u015flaman\u0131z gerekti\u011fine doktora dan\u0131\u015farak karar verilmesi gerekiyor. Do\u011fum \u015fekli ve\u00a0do\u011fum sonras\u0131 herhangi bir komplikasyon olup olmamas\u0131 gibi durumlar uzman bir doktor taraf\u0131ndan de\u011ferlendirilerek egzersize ba\u015flanmas\u0131, anne sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hamilelik d\u00f6neminde al\u0131nan kilolar bir\u00e7ok kad\u0131n i\u00e7in do\u011fum sonras\u0131nda k\u00e2busa d\u00f6n\u00fc\u015febiliyor. Yeni do\u011fan bebe\u011fin bak\u0131m\u0131, ya\u015fam rutinin de\u011fi\u015fmesi gibi konular […]<\/p>\n","protected":false},"author":0,"featured_media":7700,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[147],"tags":[],"class_list":["post-19554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anne-bebek"],"yoast_head":"\nDo\u011fum Kilolar\u0131ndan Kurtulman\u0131n Yollar\u0131 - Hayatburada<\/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.hepsiburada.com\/hayatburada\/dogum-kilolarindan-kurtulmanin-yollari\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Do\u011fum Kilolar\u0131ndan Kurtulman\u0131n Yollar\u0131\" \/>\n<meta property=\"og:description\" content=\"Hamilelik d\u00f6neminde al\u0131nan kilolar bir\u00e7ok kad\u0131n i\u00e7in do\u011fum sonras\u0131nda k\u00e2busa d\u00f6n\u00fc\u015febiliyor. 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