{"id":38573,"date":"2018-04-09T13:41:41","date_gmt":"2018-04-09T10:41:41","guid":{"rendered":"https:\/\/binkelam.com\/?p=38573"},"modified":"2025-12-17T02:53:02","modified_gmt":"2025-12-16T23:53:02","slug":"dogum-sonrasi-icin-kilo-verme-spor-ve-beslenme-onerileri","status":"publish","type":"post","link":"https:\/\/binkelam.com\/en\/dogum-sonrasi-icin-kilo-verme-spor-ve-beslenme-onerileri\/","title":{"rendered":"Do\u011fum Sonras\u0131 \u0130\u00e7in Kilo Verme, Spor Ve Beslenme \u00d6nerileri"},"content":{"rendered":"<p style=\"text-align: justify;\">Anne olaca\u011f\u0131m\u0131z\u0131 \u00f6\u011frendigimiz \u00a0andan 9 ayl\u0131k <strong>gebelik<\/strong> s\u00fcrecinden sonra nihayet onu hastanede kuca\u011f\u0131m\u0131za ald\u0131\u011f\u0131m\u0131z ana kadar d\u00fcnyam\u0131z\u0131n merkezi heyecan ve hevesle bekledi\u011fimiz bebe\u011fimizdir. Al\u0131\u015fveri\u015fe onun i\u00e7in \u00e7\u0131kar, yat\u0131p kalk\u0131p ona nas\u0131l bir oda haz\u0131rlayaca\u011f\u0131m\u0131z\u0131, neler giydirece\u011fimizi d\u00fc\u015f\u00fcn\u00fcr\u00fcz. Daha do\u011fmadan t\u00fcm hayat\u0131n\u0131 planlamaya kalkar\u0131z. Her \u015feyi onu d\u00fc\u015f\u00fcnerek yapar\u0131z.<\/p>\n<p style=\"text-align: justify;\">Ama ne yaz\u0131k ki baz\u0131lar\u0131m\u0131z bu arada onun yerine de yeme veya \u00a0kontrols\u00fcz bir \u015fekilde beslenme hatas\u0131na d\u00fc\u015feriz. Sab\u0131rs\u0131zl\u0131kla bekledi\u011fimiz o an geldikten, bebe\u011fimizi kuca\u011f\u0131m\u0131za ald\u0131ktan sonra da ald\u0131\u011f\u0131m\u0131z kilolar\u0131 nas\u0131l verece\u011fimizi d\u00fc\u015f\u00fcnmeye ba\u015flar\u0131z.<\/p>\n<p style=\"text-align: justify;\">Asl\u0131nda <strong>do\u011fum sonras\u0131<\/strong> <strong>kilo vermek<\/strong> ad\u0131na hemen pani\u011fe kap\u0131l\u0131p deli gibi diyet ve spora sald\u0131rmaya kalkmamal\u0131s\u0131n\u0131z. Kendinize toparlanmak i\u00e7in gerekli zaman\u0131 tan\u0131mak zorundas\u0131n\u0131z.<\/p>\n<p style=\"text-align: justify;\">Ayr\u0131ca bebe\u011finizle ge\u00e7irece\u011finiz en g\u00fczel anlar\u0131 karamsar d\u00fc\u015f\u00fcncelerle zehir etmeye de gerek yok. Ad\u0131m ad\u0131m ve sakinlik i\u00e7inde eski halinize d\u00f6nmeniz hi\u00e7 de imkans\u0131z de\u011fil.<\/p>\n<p style=\"text-align: justify;\"><strong><u>Do\u011fum sonras\u0131 spora ba\u015flang\u0131\u00e7 :<\/u><\/strong><\/p>\n<p style=\"text-align: justify;\">\u0130lk yap\u0131labilecek, en kolay ve zarars\u0131z spor <strong>y\u00fcr\u00fcy\u00fc\u015f<\/strong> sporudur. Doktorunuz izin verir vermez hafif tempolu y\u00fcr\u00fcy\u00fc\u015flerle i\u015fe ba\u015flayabilirsiniz. A\u00e7\u0131k havada yap\u0131lacak y\u00fcr\u00fcy\u00fc\u015fler bebe\u011finize de iyi gelecektir. Eskiler, 40 g\u00fcn bekle, 20 g\u00fcn bekle gibi s\u00fcreler koyup; lohusalar\u0131 eve kapat\u0131rlard\u0131. Ben 3 \u00e7ocu\u011fumun do\u011fumundan hemen sonra a\u00e7\u0131k havaya \u00e7\u0131kt\u0131m. Bunun bir zarar\u0131n\u0131 da g\u00f6rmedim.<\/p>\n<p style=\"text-align: justify;\">A\u00e7\u0131k hava y\u00fcr\u00fcy\u00fc\u015flerine her g\u00fcn yapaca\u011f\u0131m\u0131z nefes hareketlerini de ekleyebiliriz. Nefes \u00e7al\u0131\u015fmas\u0131n\u0131 \u015f\u00f6yle yapaca\u011f\u0131z: Nefes al\u0131rken karn\u0131m\u0131z\u0131 havayla doldurup, verirken iyice i\u00e7imize \u00e7ekece\u011fiz. <strong>Do\u011fum sonras\u0131 <\/strong>hemen karn\u0131 i\u00e7e \u00e7ekmek kolay olmayabilir ama zamanla kaslar al\u0131\u015facakt\u0131r.<\/p>\n<p style=\"text-align: justify;\">\u00d6zellikle sezaryen olanlar bilir, kar\u0131n kaslar\u0131 uzun s\u00fcre hissiz kal\u0131r. Karn\u0131n\u0131z\u0131 i\u00e7eri \u00e7ekmekte zorlan\u0131rs\u0131n\u0131z. O y\u00fczden sab\u0131rl\u0131 olup, kendinize zaman tan\u0131y\u0131n. Yapt\u0131k\u00e7a kaslar g\u00fc\u00e7lenecek ve her g\u00fcn biraz daha rahat i\u00e7inize \u00e7ekebildi\u011finizi g\u00f6receksiniz. Nefesinizi her zaman ald\u0131\u011f\u0131n\u0131z s\u00fcreden daha uzun s\u00fcrede vermelisiniz. Bu size ya\u011f yak\u0131m\u0131nda da yard\u0131mc\u0131 olacakt\u0131r. \u00d6rne\u011fin nefes al\u0131rken 10\u2019a, verirken 20\u2019ye kadar say\u0131n. Daha fazla yapabiliyorsan\u0131z s\u00fcreleri uzatabilirsiniz.<\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><strong><u>Do\u011fum sonras\u0131 sporda ikinci ad\u0131m :<\/u><\/strong><\/p>\n<p style=\"text-align: justify;\">Do\u011fumdan 6-7 hafta sonra yine doktorunuzun onay\u0131n\u0131 alarak hafif egzersizlere de ba\u015flayabilirsiniz. Yine sezaryen olanlar, v\u00fccutlar\u0131n\u0131n sinyallerini dinlemeli ve hareketleri zorlamadan uygulamaya \u00e7al\u0131\u015fmal\u0131d\u0131r. Pilates do\u011fum sonras\u0131 i\u00e7in \u00e7ok faydal\u0131 bir spordur. \u00d6nce kolay olan hareketlerle ba\u015flay\u0131p, bunlar\u0131 her hafta azar azar artt\u0131rabilirsiniz. Zaten v\u00fccudunuz da size haz\u0131r olup olmad\u0131\u011f\u0131n\u0131 belli edecek sinyalleri verecektir. Kondisyonunuz artt\u0131k\u00e7a, hafif a\u011f\u0131rl\u0131klar eklemek kaslar\u0131n\u0131z\u0131 da g\u00fc\u00e7lendirecektir. \u0130ki k\u00fc\u00e7\u00fck su \u015fi\u015fesi ile ba\u015flang\u0131\u00e7 yapabilirsiniz.<\/p>\n<p style=\"text-align: justify;\"><strong>Gebelik sonras\u0131 beslenme<\/strong> konusuna gelince, ben \u00fc\u00e7 \u00e7ocuk annesi olarak s\u00fct verme ve hamilelik d\u00f6neminde her \u015feyi yeyip i\u00e7memiz gerekti\u011fine inanm\u0131yorum. A\u015f\u0131r\u0131 \u015fekerli g\u0131dalar ve hamur i\u015fleri ne bize, ne de bebe\u011fimize bir yarar sa\u011flar. En do\u011frusu yine do\u011fal karbonhidratlar, sa\u011fl\u0131kl\u0131 ya\u011flar ve proteinler, sebze ve kontroll\u00fc meyve t\u00fcketimidir. Sebzeyi bol bol yiyebiliriz.<\/p>\n<p style=\"text-align: justify;\">Karbonhidrata ihtiyac\u0131m\u0131z olsa da, g\u00fcn\u00fcn erken saatlerinde ve abartmadan t\u00fcketmek en do\u011frusudur. Ak\u015fam saatlerinde de protein ve sebze kar\u0131\u015f\u0131m\u0131, \u00a0hem sizi tok tutacak hem de kilo almay\u0131, ya\u011flanmay\u0131 engelleyecektir. Ak\u015fam yemeklerini erken yemek en sa\u011fl\u0131kl\u0131s\u0131 olsa da, s\u00fct verme d\u00f6neminde uzun zaman a\u00e7 kalmamaya \u00e7al\u0131\u015fmal\u0131; beslenmenizde yo\u011furt, kuruyemi\u015f gibi sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klara da yer vermelisiniz.<\/p>\n<p style=\"text-align: justify;\">Kendinizi toparlad\u0131\u011f\u0131n\u0131zda yapabilece\u011finiz \u00f6rnek bir \u00e7al\u0131\u015fma da ekliyorum:<\/p>\n<p><iframe loading=\"lazy\" title=\"30 Minute Postnatal Workout----Burn Fat and Tone Up after Pregnancy\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/g7cXPB-_hqU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p style=\"text-align: justify;\">Sa\u011fl\u0131kl\u0131 ve fit g\u00fcnler diler, beslenme \/ diyet, sa\u011fl\u0131k, al\u0131\u015fveri\u015f ve sporla ilgili yaz\u0131lar ve videolar yay\u0131nlad\u0131\u011f\u0131m bloguma da beklerim.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.deryaninsporgunlugu.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">deryaninsporgunlugu.com<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Anne olaca\u011f\u0131m\u0131z\u0131 \u00f6\u011frendigimiz \u00a0andan 9 ayl\u0131k gebelik s\u00fcrecinden sonra nihayet onu hastanede kuca\u011f\u0131m\u0131za ald\u0131\u011f\u0131m\u0131z ana kadar&#46;&#46;&#46;<\/p>","protected":false},"author":16,"featured_media":38578,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[60,5],"tags":[3309,3310,3311],"class_list":["post-38573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ev-aile-cocuk","category-saglik","tag-dogum-sonrasi","tag-dogum-sonrasi-kilo-verme","tag-gebelik-sonrasi"],"_links":{"self":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/38573","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/comments?post=38573"}],"version-history":[{"count":0,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/38573\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media\/38578"}],"wp:attachment":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media?parent=38573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/categories?post=38573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/tags?post=38573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}