{"id":116721,"date":"2021-04-14T12:21:44","date_gmt":"2021-04-14T08:21:44","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=116721","title":{"rendered":"Ramazanda d\u00fczg\u00fcn v\u0259 balansl\u0131 qidalanma"},"content":{"rendered":"

Az\u0259rbaycan Respublikas\u0131n\u0131n Qida T\u0259hlük\u0259sizliyi Agentliyinin (AQTA) “AQTA maarifl\u0259ndirir” layih\u0259si davam edir. Layih\u0259 ç\u0259rçiv\u0259sind\u0259 AQTA v\u0259 Qida T\u0259hlük\u0259sizliyi \u0130nstitutunun müt\u0259x\u0259ssisl\u0259ri t\u0259r\u0259find\u0259n haz\u0131rlanan maarifl\u0259ndirici materiallar, sa\u011flam qidalanma il\u0259 ba\u011fl\u0131 tövsiy\u0259l\u0259r, yaxud günd\u0259lik istifad\u0259 etdiyimiz qidalarla ba\u011fl\u0131 m\u0259sl\u0259h\u0259tl\u0259r oxucular\u0131n diqq\u0259tin\u0259 çatd\u0131r\u0131l\u0131r.<\/strong><\/p>\n

AQTA-dan veril\u0259n m\u0259lumata gör\u0259, müq\u0259dd\u0259s Ramazan ay\u0131n\u0131n ba\u015flad\u0131\u011f\u0131 n\u0259z\u0259r\u0259 alaraq bu d\u0259f\u0259ki maarifl\u0259ndirici mövzumuz “Ramazan ay\u0131nda düzgün v\u0259 balansl\u0131 qidalanma” haqq\u0131nda olacaq.<\/p>\n

Ramazan ay\u0131nda oruc tutan \u015f\u0259xsin qidalanma rejimi adi günl\u0259rd\u0259ki qidalanmadan tam f\u0259rql\u0259nir. Bu ayda balansl\u0131 v\u0259 keyfiyy\u0259tli qidalanmaya daha çox diqq\u0259t etm\u0259k laz\u0131md\u0131r. Yaz f\u0259slin\u0259 t\u0259sadüf etdiyind\u0259n oruc tutark\u0259n acl\u0131q v\u0259 susuzlu\u011fu daha çox hiss etmi\u015f oluruq. Bu s\u0259b\u0259bd\u0259n imsak v\u0259 iftarda t\u0259rkibind\u0259 maye olan qidalar q\u0259bul edilm\u0259lidir. Orqanizmin ehtiyac\u0131 olan vitaminl\u0259rin, minerallar\u0131n yet\u0259rli miqdarda, balansl\u0131 olaraq q\u0259bulu mühümdür. Bu madd\u0259l\u0259rl\u0259 z\u0259ngin qidalar\u0131n kifay\u0259t q\u0259d\u0259r q\u0259bul edilm\u0259m\u0259si orqanizm\u0259 m\u0259nfi t\u0259sir göst\u0259rir v\u0259 insan özünü pis hiss edir, fiziki v\u0259 \u0259qli i\u015f qabiliyy\u0259ti z\u0259ifl\u0259yir. Bu bax\u0131mdan imsak v\u0259 iftar zaman\u0131 faydal\u0131 qidalar\u0131n q\u0259bul olunmas\u0131ndan \u0259min olmaq laz\u0131md\u0131r.<\/p>\n

N\u0259inki ramazan ay\u0131n\u0131n imsak\u0131nda, adi günl\u0259rd\u0259 bel\u0259 s\u0259h\u0259r yem\u0259yi mütl\u0259q yeyilm\u0259lidir. Xüsusil\u0259 pandemiya zaman\u0131 immun sisteminin z\u0259ifl\u0259m\u0259m\u0259si üçün imsakda qidalanmaya mütl\u0259q diqq\u0259t etm\u0259k laz\u0131md\u0131r. \u018fg\u0259r imsakda düzgün qidalansaq, gün \u0259rzind\u0259 h\u0259m su, h\u0259m d\u0259 enerji balans\u0131m\u0131z\u0131 qorumu\u015f olar\u0131q. Özümüzü yor\u011fun v\u0259 hals\u0131z hiss etm\u0259rik. \u018fks\u0259r insanlar imsak zaman\u0131 yem\u0259kd\u0259n imtina edirl\u0259r. Lakin gün \u0259rzind\u0259 suya v\u0259 qidaya olan t\u0259l\u0259bat\u0131 öd\u0259m\u0259k üçün imsakda mütl\u0259q yem\u0259k laz\u0131md\u0131r. Bu, oruc vaxt\u0131 sizi yor\u011funluq v\u0259 hals\u0131zl\u0131qdan qoruyar. Müt\u0259x\u0259ssisl\u0259r imsakda toxluq müdd\u0259tini uzadan, b\u0259d\u0259nd\u0259 su saxlayan qidalara üstünlük verm\u0259yi tövsiy\u0259 edirl\u0259r. H\u0259zm problemi ya\u015famamaq, qanda \u015f\u0259k\u0259rin miqdar\u0131n\u0131 normada saxlamaq üçün lifli qidalardan istifad\u0259 art\u0131r\u0131lmal\u0131d\u0131r. T\u0259rkibind\u0259 mür\u0259kk\u0259b karbohidratlar, zülallar, vitamin v\u0259 minerallar, orqanizm üçün xeyirli ya\u011flar olan m\u0259hsullar orqanizmin dözümlülüyünü v\u0259 toxluq hissini daha uzunmüdd\u0259tli edir.<\/p>\n

Orucu il\u0131q su il\u0259 açmaq laz\u0131md\u0131r. 1-2 st\u0259kan su içdikd\u0259n sonra zeytun, xurma, t\u0259r\u0259v\u0259z salat\u0131 v\u0259 göy-göy\u0259rti yem\u0259k daha uy\u011fundur. 15-20 d\u0259qiq\u0259 fasil\u0259d\u0259n sonra is\u0259 \u0259sas yem\u0259kl\u0259r\u0259 ba\u015flamaq olar. Müt\u0259x\u0259ssisl\u0259r hesab edirl\u0259r ki, fasil\u0259l\u0259rl\u0259 qidalanmaq daha çox faydal\u0131d\u0131r. Normadan art\u0131q v\u0259 fasil\u0259siz qida q\u0259bul etm\u0259k ziyand\u0131r. Yem\u0259y\u0259 ilk olaraq sulu yem\u0259kl\u0259rd\u0259n ba\u015flamaq m\u0259sl\u0259h\u0259tdir. Birba\u015fa quru qidan\u0131n q\u0259bulu h\u0259zm probleml\u0259ri yarada bil\u0259r. H\u0259zm sisteminin f\u0259aliyy\u0259ti pozulduqda q\u0259bizlik, \u015fi\u015fkinlik, qar\u0131nda qaz probleml\u0259ri mü\u015fahid\u0259 oluna bil\u0259r. Bu halda ba\u011f\u0131rsaqlar\u0131n f\u0259aliyy\u0259tini yax\u015f\u0131la\u015fd\u0131rmaq m\u0259qs\u0259dil\u0259 qat\u0131q istehlak\u0131 art\u0131r\u0131lmal\u0131 v\u0259 daha çox meyv\u0259-t\u0259r\u0259v\u0259z\u0259 üstünlük verilm\u0259lidir. H\u0259mçinin q\u0259bul olunan qidalar yax\u015f\u0131 çeyn\u0259nm\u0259lidir ki, h\u0259zmd\u0259 problem yaranmas\u0131n. \u018fsas yem\u0259kl\u0259rd\u0259n bir neç\u0259 çe\u015fid varsa, birin\u0259 üstünlük verilm\u0259lidir. Mümkün q\u0259d\u0259r az ya\u011fl\u0131 yem\u0259kl\u0259r q\u0259bul edilm\u0259lidir. X\u0259mir xör\u0259kl\u0259rinin, q\u0131zartmalar\u0131n, t\u0259rkibind\u0259 sous olan kalorili yem\u0259kl\u0259rin Ramazan ay\u0131 boyunca iftar süfr\u0259l\u0259rind\u0259 yer almamas\u0131 tövsiy\u0259 olunur. Ac\u0131l\u0131, müxt\u0259lif \u0259dviyyatl\u0131 qidalar\u0131n, h\u0259mçinin tur\u015fular\u0131n qida rasionuna daxil edilm\u0259si m\u0259qs\u0259d\u0259uy\u011fun deyil. 1-2 dilimd\u0259n art\u0131q çör\u0259k yem\u0259k m\u0259sl\u0259h\u0259t görülmür.<\/p>\n

\u0130ftar zaman\u0131 normadan art\u0131q v\u0259 fasil\u0259siz qida q\u0259bul etm\u0259k ziyand\u0131r. H\u0259tta gec\u0259d\u0259n s\u0259h\u0259r saatlar\u0131na kimi yey\u0259n insanlar da var. Bu, tibbi bax\u0131mdan düzgün say\u0131lm\u0131r. \u0130ftarda sür\u0259tli yem\u0259k m\u0259d\u0259 probleml\u0259ri ba\u015fda olmaqla qan \u015f\u0259k\u0259ri v\u0259 t\u0259zyiqin yüks\u0259lm\u0259sin\u0259 s\u0259b\u0259b olur. Uzun müdd\u0259t ac qalan m\u0259d\u0259ni q\u0259fild\u0259n yükl\u0259m\u0259yin, kiçik hiss\u0259l\u0259ri yax\u015f\u0131ca çeyn\u0259m\u0259k \u015f\u0259rti il\u0259 yava\u015f-yava\u015f v\u0259 uzun müdd\u0259t\u0259 yeyin.<\/p>\n

Yem\u0259kl\u0259rd\u0259n d\u0259rhal sonra \u015firniyyat q\u0259bulu art\u0131q ç\u0259kiy\u0259 s\u0259b\u0259b olur. \u015eirniyyat, ad\u0259t\u0259n, yem\u0259kd\u0259n 1-2 saat sonra q\u0259bul edilm\u0259lidir. \u015e\u0259rb\u0259tli \u015firniyyatlar\u0131n \u0259v\u0259zin\u0259 yar\u0131m porsiya südlü \u015firniyyat daha m\u0259qbuldur. \u0130ftarla imsak aras\u0131 bol miqdarda su içilm\u0259si tövsiy\u0259 edilir. Tünd qara çay v\u0259 q\u0259hv\u0259 kimi kofeinli içkil\u0259r içm\u0259k m\u0259sl\u0259h\u0259t görülmür. Maye olaraq bitki çay\u0131, az \u015f\u0259k\u0259rli kompot, ayran v\u0259 süd kimi m\u0259hsullar da ba\u011f\u0131rsaqlar\u0131n f\u0259aliyy\u0259tin\u0259 müsb\u0259t t\u0259sir edir.<\/p>\n

\u0130ftardan 1,5-2 saat sonra g\u0259zm\u0259yiniz h\u0259zm\u0259 köm\u0259klik göst\u0259r\u0259c\u0259k, z\u0259ifl\u0259y\u0259n metabolizman\u0131z\u0131 sür\u0259tl\u0259ndir\u0259c\u0259k. Bu da ç\u0259kinizin artmas\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 alacaq. Yatmazdan önc\u0259 qat\u0131q yem\u0259k m\u0259sl\u0259h\u0259tdir. Bu, b\u0259d\u0259nd\u0259 suyun saxlanmas\u0131n\u0131 t\u0259nziml\u0259yir. Oruc tutanlar yuxu rejimin\u0259 d\u0259 düzgün \u0259m\u0259l etm\u0259lidirl\u0259r.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Az\u0259rbaycan Respublikas\u0131n\u0131n Qida T\u0259hlük\u0259sizliyi Agentliyinin (AQTA) “AQTA maarifl\u0259ndirir” layih\u0259si davam edir. Layih\u0259 ç\u0259rçiv\u0259sind\u0259 AQTA v\u0259 Qida T\u0259hlük\u0259sizliyi \u0130nstitutunun müt\u0259x\u0259ssisl\u0259ri t\u0259r\u0259find\u0259n haz\u0131rlanan maarifl\u0259ndirici materiallar, sa\u011flam qidalanma il\u0259 ba\u011fl\u0131 tövsiy\u0259l\u0259r, yaxud günd\u0259lik…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-116721","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/116721","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=116721"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/116721\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=116721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=116721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=116721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}