{"id":197174,"date":"2024-02-26T02:07:13","date_gmt":"2024-02-25T22:07:13","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=197174","title":{"rendered":"Polad yadda\u015f\u0131n"},"content":{"rendered":"

Yadda\u015f\u0131m\u0131z \u0259n qiym\u0259tli s\u0259rv\u0259timizdir. Ya\u015fland\u0131qca d\u0259rimiz v\u0259 orqanlar\u0131m\u0131z kimi beynimiz d\u0259 qocal\u0131r v\u0259 yadda\u015f qabiliyy\u0259ti azal\u0131r. Qocal\u0131qda heç kimd\u0259n as\u0131l\u0131 olmamaq, unutqanl\u0131q (demans), Alzheimer kimi x\u0259st\u0259likl\u0259rin p\u0259nc\u0259sin\u0259 dü\u015fm\u0259m\u0259k üçün yadda\u015f\u0131m\u0131z\u0131 qorumal\u0131y\u0131q. B\u0259s yadda\u015f\u0131 güclü saxlamaq üçün n\u0259l\u0259r\u0259 diqq\u0259t etm\u0259liyik? <\/strong><\/p>\n

Ucnoqta.az xarici m\u0259tbuata istinad\u0259n x\u0259b\u0259r verirki, yadda\u015f\u0131m\u0131z\u0131n qocalmas\u0131n\u0131 l\u0259ngitm\u0259k v\u0259 daha güclü yadda\u015fa sahib olmaq üçün ilk növb\u0259d\u0259 “dü\u015fm\u0259nl\u0259rimizi” çox yax\u015f\u0131 tan\u0131mal\u0131y\u0131q. Çünki h\u0259yat t\u0259rzinizd\u0259 d\u0259yi\u015fiklik etm\u0259kl\u0259 yadda\u015f\u0131n\u0131z\u0131n \u0259n qat\u0131 dü\u015fm\u0259nl\u0259rin\u0259 qalib g\u0259lm\u0259k mümkündür.
\nBu q\u0259ddar dü\u015fm\u0259nl\u0259r kiml\u0259rdir?
\n-Xroniki x\u0259st\u0259likl\u0259r: (diabet, hipertoniya, ür\u0259k-damar x\u0259st\u0259likl\u0259ri v\u0259 x\u0259rç\u0259ng kimi)
\n-Mineral v\u0259 vitamin çat\u0131\u015fmazl\u0131\u011f\u0131: (Omeqa 3, d\u0259mir, vitamin D, B12, fol tur\u015fusu, maqnezium v\u0259 sink çat\u0131\u015fmazl\u0131\u011f\u0131)
\n– Sa\u011flam olmayan yem\u0259k v\u0259 h\u0259ddind\u0259n art\u0131q yem\u0259k
\n– Narahatl\u0131q, narahatl\u0131q v\u0259 qorxu
\n-Yuxusuzluq
\nXroniki stress, depressiya v\u0259 m\u0259nfi dü\u015fünc\u0259
\n-T\u0259klik
\n-Alkoqol v\u0259 siqaret istifad\u0259si
\n– Oturaq h\u0259yat<\/p>\n

Yadda\u015f\u0131n\u0131z\u0131 gücl\u0259ndirm\u0259k üçün \u0259vv\u0259lc\u0259 yem\u0259k v\u0259rdi\u015fl\u0259rinizi n\u0259z\u0259rd\u0259n keçirm\u0259lisiniz. Çünki beynimiz üçün laz\u0131m olan vitamin v\u0259 minerallar\u0131 q\u0259bul etm\u0259k, antioksidantlarla z\u0259ngin p\u0259hriz yem\u0259k, beyin sa\u011flaml\u0131\u011f\u0131n\u0131 qoruyan qidalardan istifad\u0259 etm\u0259k çox vacibdir. <\/p>\n

T\u0259bi\u0259td\u0259 canl\u0131 r\u0259ngl\u0259ri il\u0259 seçil\u0259n bitkil\u0259r, meyv\u0259l\u0259r v\u0259 t\u0259r\u0259v\u0259zl\u0259r ümumiyy\u0259tl\u0259 yüks\u0259k antioksidan t\u0259rkib\u0259 malikdir. Ancaq b\u0259növ\u015f\u0259yi v\u0259 qara r\u0259ngli olanlar\u0131n xüsusi yeri var. Çünki bunlar beyin v\u0259 yadda\u015f sa\u011flaml\u0131\u011f\u0131m\u0131z üçün çox böyük antioksidanlar ehtiva edir. M\u0259s\u0259l\u0259n, qaragil\u0259, qara tut, \u0259ncir, k\u0259l\u0259m, b\u0259növ\u015f\u0259yi kök, bad\u0131mcan, qara üzüm, zeytun, gaval\u0131, b\u0259növ\u015f\u0259yi kartof v\u0259 ki\u015fmi\u015f beyin sa\u011flaml\u0131\u011f\u0131m\u0131z üçün çox qiym\u0259tli qidalardand\u0131r. Çünki onlar hüceyr\u0259 qoruyucular\u0131d\u0131r v\u0259 yadda\u015f funksiyalar\u0131 üçün çox yax\u015f\u0131d\u0131rlar.
\nFol tur\u015fusu v\u0259 A v\u0259 K vitaminl\u0259ri il\u0259 z\u0259ngin olan ispanaq, k\u0259l\u0259m, paz\u0131, brokoli, rukkola, \u015füyüd v\u0259 c\u0259f\u0259ri kimi ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259r yüks\u0259k antioksidan t\u0259rkibi il\u0259 beyin sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259yir. C vitamini qayna\u011f\u0131 v\u0259 lif qayna\u011f\u0131 olan ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259r d\u0259 iltihab \u0259leyhin\u0259 xüsusiyy\u0259tl\u0259ri il\u0259 beyni z\u0259d\u0259l\u0259rd\u0259n qoruyur. Bir çox elmi ara\u015fd\u0131rmalar göst\u0259rir ki, C vitamini diqq\u0259t v\u0259 yadda\u015f kimi beyin funksiyalar\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131rma\u011fa köm\u0259k edir. Xüsusil\u0259 qocalma s\u0259b\u0259biyl\u0259 görül\u0259n demansla mübariz\u0259d\u0259 \u0259n t\u0259sirli vitamin elementi olaraq ön\u0259 ç\u0131x\u0131r. Ancaq C vitaminini yaln\u0131z qidadan \u0259ld\u0259 etm\u0259kl\u0259 b\u0259d\u0259nimiz\u0259 kifay\u0259t q\u0259d\u0259r miqdarda C vitamini \u0259ld\u0259 etm\u0259k çox ç\u0259tindir. Buna gör\u0259 d\u0259 bu çat\u0131\u015fmazl\u0131\u011f\u0131 xarici \u0259lav\u0259l\u0259rl\u0259 düz\u0259ltm\u0259k laz\u0131md\u0131r.<\/p>\n

Beynin yadda\u015f funksiyalar\u0131n\u0131n düzgün i\u015fl\u0259m\u0259si üçün vacib vitaminl\u0259rd\u0259n biri d\u0259 D vitaminidir. T\u0259dqiqatlar göst\u0259rib ki, D vitamini s\u0259viyy\u0259si a\u015fa\u011f\u0131 olan insanlarda Alzheimer v\u0259 dig\u0259r demens növl\u0259ri daha çox inki\u015faf edir. Buna gör\u0259 d\u0259, kifay\u0259t q\u0259d\u0259r miqdarda D vitamini oldu\u011fundan \u0259min olun. D vitamininin \u0259sas m\u0259nb\u0259yi gün\u0259\u015f olsa da, b\u0259zi qidalar v\u0259 \u0259lav\u0259l\u0259r vasit\u0259sil\u0259 d\u0259 \u0259ld\u0259 edil\u0259 bil\u0259r.
\nB12 çat\u0131\u015fmazl\u0131\u011f\u0131na da diqq\u0259t yetirm\u0259lisiniz. Çünki B12 vitamini yadda\u015f\u0131n gücl\u0259ndirilm\u0259sind\u0259 v\u0259 öyr\u0259nm\u0259 qabiliyy\u0259tinin art\u0131r\u0131lmas\u0131nda mühüm rol oynay\u0131r. \u0130stiridy\u0259, hamsi, ton bal\u0131\u011f\u0131, karides, alabal\u0131q, q\u0131z\u0131lbal\u0131q v\u0259 sardina, q\u0131rm\u0131z\u0131 \u0259t, toyuq, yumurta, qat\u0131q v\u0259 pendir kimi d\u0259niz m\u0259hsullar\u0131 B12-ni t\u0259bii yolla ala bil\u0259c\u0259yiniz qidalard\u0131r.
\nGüclü yadda\u015f\u0131n \u0259v\u0259zsiz elementl\u0259rind\u0259n biri kifay\u0259t q\u0259d\u0259r omeqa 3 almaqd\u0131r. Bunun üçün p\u0259hriziniz\u0259 hamsi, q\u0131z\u0131lbal\u0131q, sardina v\u0259 tuna v\u0259 d\u0259niz m\u0259hsullar\u0131 \u0259lav\u0259 edin. H\u0259mçinin omeqa 3 il\u0259 z\u0259ngin olan yumurta, qoz, k\u0259tan toxumu, semizotu v\u0259 çia istehlak etm\u0259y\u0259 diqq\u0259t edin.<\/p>\n","protected":false},"excerpt":{"rendered":"

Yadda\u015f\u0131m\u0131z \u0259n qiym\u0259tli s\u0259rv\u0259timizdir. Ya\u015fland\u0131qca d\u0259rimiz v\u0259 orqanlar\u0131m\u0131z kimi beynimiz d\u0259 qocal\u0131r v\u0259 yadda\u015f qabiliyy\u0259ti azal\u0131r. Qocal\u0131qda heç kimd\u0259n as\u0131l\u0131 olmamaq, unutqanl\u0131q (demans), Alzheimer kimi x\u0259st\u0259likl\u0259rin p\u0259nc\u0259sin\u0259 dü\u015fm\u0259m\u0259k üçün yadda\u015f\u0131m\u0131z\u0131…<\/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-197174","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\/197174","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=197174"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/197174\/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=197174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=197174"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=197174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}