{"id":517,"date":"2026-11-07T11:32:55","date_gmt":"2026-11-07T11:32:55","guid":{"rendered":"https:\/\/anadolubv.org.tr\/index.php\/ergenlikte-beslenme-ve-kilo-kontrolu\/"},"modified":"2026-11-07T11:34:25","modified_gmt":"2026-11-07T11:34:25","slug":"ergenlikte-beslenme-ve-kilo-kontrolu","status":"publish","type":"page","link":"https:\/\/anadolubv.org.tr\/index.php\/ergenlikte-beslenme-ve-kilo-kontrolu\/","title":{"rendered":"Ergenlikte Beslenme ve Sa\u011fl\u0131kl\u0131 Kilo Kontrol\u00fc"},"content":{"rendered":"

Ergenlik, \u00e7ocukluktan yeti\u015fkinli\u011fe ge\u00e7ilen ve v\u00fccudun h\u0131zla b\u00fcy\u00fcd\u00fc\u011f\u00fc bir d\u00f6nemdir. Boy uzamas\u0131, kas ve kemik geli\u015fimi, hormon de\u011fi\u015fiklikleri bu y\u0131llarda enerji ve besin \u00f6gesi ihtiyac\u0131n\u0131 belirgin \u015fekilde art\u0131r\u0131r. Ayn\u0131 d\u00f6nemde okul, s\u0131nav ve sosyal hayat\u0131n yo\u011funla\u015fmas\u0131 ise \u00f6\u011f\u00fcn d\u00fczenini kolayca bozabilir.<\/p>\n

\"Ergenlikte<\/figure>\n

B\u00fcy\u00fcme d\u00f6neminde neye ihtiya\u00e7 var?<\/h2>\n

Ergenlikte protein, kalsiyum, demir ve \u00e7inko ihtiyac\u0131 artar. Kemik k\u00fctlesinin b\u00fcy\u00fck k\u0131sm\u0131 bu y\u0131llarda olu\u015ftu\u011fu i\u00e7in s\u00fct ve s\u00fct \u00fcr\u00fcnleri, ye\u015fil yaprakl\u0131 sebzeler ve kuruyemi\u015fler \u00f6nemlidir. K\u0131z \u00e7ocuklar\u0131nda adet d\u00f6nemiyle birlikte demir kayb\u0131 ba\u015flad\u0131\u011f\u0131ndan k\u0131rm\u0131z\u0131 et, kurubaklagil ve ye\u015fil sebzeler d\u00fczenli olarak sofraya gelmelidir.<\/p>\n

Kahvalt\u0131y\u0131 atlamak bu ya\u015f grubunda \u00e7ok yayg\u0131nd\u0131r. Sabah a\u00e7 \u00e7\u0131kan bir gen\u00e7, okulda dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 ya\u015fayabilir ve \u00f6\u011fleden sonra paketli at\u0131\u015ft\u0131rmal\u0131klara y\u00f6nelebilir. K\u0131sa s\u00fcrede haz\u0131rlanabilen yumurtal\u0131, peynirli ya da yulafl\u0131 kahvalt\u0131lar bu d\u00f6ng\u00fcy\u00fc k\u0131rman\u0131n en kolay yoludur.<\/p>\n

Kilo kontrol\u00fcnde dikkat edilmesi gerekenler<\/h2>\n

Ergenlikte kilo konusu hassast\u0131r. Kat\u0131 diyetler b\u00fcy\u00fcmeyi olumsuz etkileyebilir ve yeme davran\u0131\u015f\u0131yla ilgili sorunlara zemin haz\u0131rlayabilir. Bu nedenle hedef, h\u0131zl\u0131 kilo vermek de\u011fil; b\u00fcy\u00fcmeyi destekleyen, d\u00fczenli \u00f6\u011f\u00fcnlere ve hareketli bir ya\u015fama dayanan dengeli bir d\u00fczen kurmakt\u0131r.<\/p>\n

\u015eekerli i\u00e7eceklerin azalt\u0131lmas\u0131, ak\u015fam ekran ba\u015f\u0131nda yap\u0131lan at\u0131\u015ft\u0131rman\u0131n s\u0131n\u0131rland\u0131r\u0131lmas\u0131 ve haftada birka\u00e7 g\u00fcn spor ya da y\u00fcr\u00fcy\u00fc\u015f eklenmesi \u00e7o\u011fu zaman kilo dengesinde yeterli fark yarat\u0131r. Ailenin de ayn\u0131 d\u00fczene kat\u0131lmas\u0131 gencin motivasyonunu belirgin \u015fekilde art\u0131r\u0131r. Bu s\u00fcre\u00e7te bir Ankara diyetisyen<\/a> ile \u00e7al\u0131\u015fmak, b\u00fcy\u00fcme h\u0131z\u0131na g\u00f6re ayarlanm\u0131\u015f bir plan haz\u0131rlanmas\u0131n\u0131 sa\u011flar.<\/p>\n

Aile ne yapabilir?<\/h2>\n

Gen\u00e7lere yemek konusunda bask\u0131 yapmak \u00e7o\u011fu zaman ters etki yarat\u0131r. Evde sa\u011fl\u0131kl\u0131 se\u00e7eneklerin kolay ula\u015f\u0131labilir olmas\u0131, ortak \u00f6\u011f\u00fcnlerin korunmas\u0131 ve yeme\u011fin \u00f6d\u00fcl ya da ceza olarak kullan\u0131lmamas\u0131 daha etkilidir. Gencin al\u0131\u015fveri\u015f listesine ve yemek haz\u0131rl\u0131\u011f\u0131na kat\u0131lmas\u0131 da sorumluluk duygusunu art\u0131r\u0131r.<\/p>\n

S\u0131nav d\u00f6nemlerinde beslenme<\/h2>\n

Uzun ders saatleri ve s\u0131nav kayg\u0131s\u0131, \u00f6\u011f\u00fcn atlamaya ya da a\u015f\u0131r\u0131 at\u0131\u015ft\u0131rmaya yol a\u00e7abilir. Ders aras\u0131nda meyve, yo\u011furt ya da bir avu\u00e7 kuruyemi\u015f gibi k\u00fc\u00e7\u00fck ara \u00f6\u011f\u00fcnler dikkatin korunmas\u0131na yard\u0131m eder. Gece ge\u00e7 saatte yap\u0131lan a\u011f\u0131r yemekler ise uyku kalitesini d\u00fc\u015f\u00fcr\u00fcr.<\/p>\n

Y\u00fcz y\u00fcze g\u00f6r\u00fc\u015fme tercih eden aileler \u00c7ankaya diyetisyen<\/a> ofisimizde gen\u00e7le birlikte de\u011ferlendirme yapabilir. Yeme davran\u0131\u015f\u0131nda belirgin bir de\u011fi\u015fiklik, a\u015f\u0131r\u0131 kilo kayb\u0131 ya da beden alg\u0131s\u0131yla ilgili kayg\u0131lar fark edildi\u011finde ise mutlaka hekime ve gerekirse bir ruh sa\u011fl\u0131\u011f\u0131 uzman\u0131na ba\u015fvurulmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ergenlik, \u00e7ocukluktan yeti\u015fkinli\u011fe ge\u00e7ilen ve v\u00fccudun h\u0131zla b\u00fcy\u00fcd\u00fc\u011f\u00fc bir d\u00f6nemdir. Boy uzamas\u0131, kas ve kemik geli\u015fimi, hormon de\u011fi\u015fiklikleri bu y\u0131llarda enerji ve besin \u00f6gesi ihtiyac\u0131n\u0131 belirgin \u015fekilde art\u0131r\u0131r. Ayn\u0131 d\u00f6nemde okul, s\u0131nav ve sosyal hayat\u0131n yo\u011funla\u015fmas\u0131 ise \u00f6\u011f\u00fcn d\u00fczenini kolayca bozabilir. B\u00fcy\u00fcme d\u00f6neminde neye ihtiya\u00e7 var? Ergenlikte protein, kalsiyum, demir ve \u00e7inko ihtiyac\u0131 artar. Kemik […]<\/p>\n","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-517","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/517","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=517"}],"version-history":[{"count":1,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/517\/revisions"}],"predecessor-version":[{"id":533,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/517\/revisions\/533"}],"wp:attachment":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=517"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}