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        <div id="content-top1">Page 18 - Annelik YolculuÄŸu Gebelik ve DoÄŸum SÃ¼reci KitapcÄ±ÄŸÄ±</div>
        <div id="content-top2">P. 18</div>
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    <pre style="white-space:pre-line"><code>Lif iÃ§eren gÄ±dalar gebelikte yavaÅŸlayan baÄŸÄ±rsak hareketlerinin
dÃ¼zenlenmesi iÃ§in Ã¶nemlidir. Tercih ettiÄŸiniz meyve ve sebzeleri
mevsiminde yemeye ve Ã¶zellikle kabuÄŸu ile yenilen meyveleri iyi
yÄ±kamaya dikkat etmelisiniz.

Her Ã¶ÄŸÃ¼nde C vitamini kaynaÄŸÄ± sebzelerin (kÄ±vÄ±rcÄ±k, lahana, biber,
domates, karnabahar vb.) ve meyvelerin (kuÅŸburnu, portakal,
mandalina, elma, ÅŸeftali vb.) yenilmesi, besinlerde bulunan demirin
vÃ¼cutta emilmesine yardÄ±mcÄ±dÄ±r. Yemeklerle birlikte veya yemeklerden
hemen sonra Ã§ay ve kahve iÃ§memelisiniz, bu durum demir emilimini
azaltarak kansÄ±zlÄ±ÄŸa neden olmaktadÄ±r. AÄŸÄ±r metal ve zirai ilaÃ§ iÃ§eren
gÄ±dalarÄ± tÃ¼ketmemelisiniz.

Vitaminler ve Mineraller
Gebelikte B6 vitamini, B12 vitamini, folik asit, demir ve kalsiyum
gereksinimi artar. Folik asit desteÄŸi, nÃ¶ral tÃ¼p defekti riskini
azaltmaktadÄ±r. Vitamin ve mineral desteÄŸi iÃ§in hekime baÅŸvurmalÄ±sÄ±nÄ±z.
Demir ilacÄ±nÄ± tercihen aÃ§ iken almalÄ±sÄ±nÄ±z. (AÃ§ iken alÄ±nmadÄ±ysa yemekten
1 saat Ã¶nce veya yemekten 2 saat sonra alÄ±nabilir.) Demir ilacÄ±nÄ±; sÃ¼t,
yoÄŸurt, peynir, kefir gibi kalsiyum iÃ§eren gÄ±dalarla birlikte almamalÄ±sÄ±nÄ±z.

BakanlÄ±ÄŸÄ±mÄ±z tarafÄ±ndan gebelere demir ve D vitamini destek programÄ±
yÃ¼rÃ¼tÃ¼lmektedir. TÃ¼m gebelere 16. gebelik haftasÄ±ndan baÅŸlayarak 6 ay
ve doÄŸum sonu 3 ay olmak Ã¼zere toplam 9 ay boyunca gÃ¼nlÃ¼k 40-60
mg elementer demir, 12. gebelik haftasÄ±ndan baÅŸlayarak doÄŸum sonrasÄ±
6. aya kadar 1200 IU (9 damla) gÃ¼nlÃ¼k D vitamini desteÄŸi Ã¶nerilmektedir.

    Gebeler Ä°Ã§in Gerekli GÃ¼nlÃ¼k Besin MiktarÄ±

    Besin                        Miktar
    SÃ¼t, yoÄŸurt                  2 su bardaÄŸÄ± (400-500 ml)
    Peynir                       2 porsiyon (60 g)
    KÄ±rmÄ±zÄ± et, tavuk, balÄ±k     3-4 porsiyon
    Yumurta, kuru baklagiller    1 porsiyon
    Taze sebze ve meyve          5-7 porsiyon

    TahÄ±llar                     4-6 dilim
    Ekmek                        HiÃ§ veya 2-3 porsiyon
    PirinÃ§, bulgur, makarna vb.

16</code></pre>
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