{"id":201967,"date":"2024-05-13T05:37:51","date_gmt":"2024-05-13T01:37:51","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=201967","title":{"rendered":"Sa\u011flam oldu\u011funu d\u00fc\u015f\u00fcn\u00fcrd\u00fck, amma … –"},"content":{"rendered":"

Dünyada ölüm hallar\u0131n\u0131n t\u0259qrib\u0259n 30%-i ür\u0259k x\u0259st\u0259likl\u0259ri n\u0259tic\u0259sind\u0259 ba\u015f verir. Buna gör\u0259 d\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131 \u0259n vacib m\u0259s\u0259l\u0259l\u0259rd\u0259n birin\u0259 çevrilir. Ür\u0259k x\u0259st\u0259liyinin qar\u015f\u0131s\u0131n\u0131 almaq yediyiniz qidalar\u0131 d\u0259yi\u015fdirm\u0259k q\u0259d\u0259r sad\u0259dir.<\/strong><\/p>\n

P\u0259hrizinizi yenil\u0259m\u0259k, xolesterol v\u0259 qan t\u0259zyiqi s\u0259viyy\u0259nizi \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 yax\u015f\u0131la\u015fd\u0131rmaq üçün ataca\u011f\u0131n\u0131z ilk sad\u0259 add\u0131md\u0131r. D\u0259risi olmayan qu\u015f \u0259ti, zeytun ya\u011f\u0131, bal\u0131q, qoz-f\u0131nd\u0131q v\u0259 paxlal\u0131lar, r\u0259ngli meyv\u0259 v\u0259 t\u0259r\u0259v\u0259zl\u0259r, tam tax\u0131llar, az ya\u011fl\u0131 süd m\u0259hsullar\u0131 v\u0259 lifl\u0259 z\u0259ngin tam tax\u0131l kimi qeyri-tropik bitki ya\u011flar\u0131 il\u0259 z\u0259ngin bir p\u0259hriz yey\u0259r\u0259k h\u0259yat\u0131n\u0131z\u0131 uzada bil\u0259rsiniz. Doymu\u015f ya\u011flardan, trans ya\u011flardan, h\u0259ddind\u0259n art\u0131q \u015f\u0259k\u0259r v\u0259 natriumdan uzaq durmal\u0131s\u0131n\u0131z. Siz h\u0259mçinin ür\u0259k üçün faydal\u0131 p\u0259hriz lifi, ya\u011fs\u0131z protein v\u0259 omeqa-3 almal\u0131s\u0131n\u0131z.<\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, bu qidalar h\u0259yat\u0131n\u0131z\u0131 t\u0259hlük\u0259 alt\u0131nda qoya bil\u0259r…<\/p>\n

Ya\u011f<\/strong>
\n\u018fks\u0259r ya\u011flar doymu\u015f ya\u011flardan ibar\u0259tdir v\u0259 otaq temperaturunda s\u0259rtl\u0259\u015firl\u0259r. Günd\u0259lik kaloril\u0259rin yaln\u0131z 5%-ni poli doymam\u0131\u015f ya\u011flardan azaltmaq da ür\u0259k x\u0259st\u0259liyi riskinizi \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 azalda bil\u0259r.<\/p>\n

Tort<\/strong>
\nYüks\u0259k konsentrasiyal\u0131 \u015f\u0259k\u0259r, trans ya\u011flar\u0131n m\u0259nb\u0259yi olan qism\u0259n hidrogenl\u0259\u015fdirilmi\u015f ya\u011flar\u0131 da ehtiva ed\u0259n kommersiyada mövcud olan qabla\u015fd\u0131r\u0131lm\u0131\u015f tortlarda bol tap\u0131la bil\u0259r. Trans ya\u011flar i\u015fl\u0259nmi\u015f qidalarda qada\u011fan edils\u0259 d\u0259, onlar\u0131 bi\u015fmi\u015f m\u0259hsullarda v\u0259 bir çox restoran yem\u0259kl\u0259rind\u0259 tapmaq olar.<\/p>\n

Cips<\/strong>
\nH\u0259r k\u0259s kartof çipsl\u0259rinin sa\u011flam qidalanma proqram\u0131 üçün uy\u011fun olmad\u0131\u011f\u0131n\u0131 bilir. Yüks\u0259k kalorili, ya\u011fl\u0131 v\u0259 natrium t\u0259rkiblidir v\u0259 bir xidm\u0259td\u0259n sonra yem\u0259yi dayand\u0131rmaq ç\u0259tindir. Amerika Ür\u0259k D\u0259rn\u0259yin\u0259 gör\u0259, günd\u0259 2300 milliqramdan çox duz istehlak etm\u0259yin (bir tam çay qa\u015f\u0131\u011f\u0131 duza b\u0259rab\u0259r) yüks\u0259k qan t\u0259zyiqi riskinizi art\u0131ra bil\u0259c\u0259yini unutmay\u0131n. Sa\u011flam ür\u0259k üçün a\u015fa\u011f\u0131 natrium p\u0259hrizi çox vacibdir. Bu ür\u0259k x\u0259st\u0259liyi üçün \u0259sas risk faktorudur.<\/p>\n

Barbekü sousu<\/strong>
\n\u018ftin v\u0259 kartofun göz\u0259l dad\u0131n\u0131 t\u0259min etdiyini dü\u015fündüyünüz manqal sousu \u0259slind\u0259 böyük bir t\u0259hlük\u0259dir. T\u0259rkibind\u0259ki yüks\u0259k \u015f\u0259k\u0259r ç\u0259ki art\u0131m\u0131na s\u0259b\u0259b olur v\u0259 ür\u0259yinizi risk\u0259 at\u0131r.<\/p>\n

Konservl\u0259\u015fdirilmi\u015f pomidor sousu<\/strong>
\nUzun raf ömrü üçün istifad\u0259 edil\u0259n yüks\u0259k natrium t\u0259rkibin\u0259 gör\u0259 konservl\u0259\u015fdirilmi\u015f pomidor suyunda gözl\u0259diyiniz likopen miqdar\u0131 gözl\u0259nil\u0259nd\u0259n a\u015fa\u011f\u0131d\u0131r. N\u0259tic\u0259d\u0259, haz\u0131r pomidor souslar\u0131ndan çox, öz pomidor souslar\u0131n\u0131 haz\u0131rlamaq daha yax\u015f\u0131d\u0131r.<\/p>\n

Q\u0131zard\u0131lm\u0131\u015f toyuq<\/strong>
\nBir vedr\u0259 q\u0131zard\u0131lm\u0131\u015f toyuq sifari\u015f etm\u0259k praktik \u015fam yem\u0259yi ola bil\u0259r. Ancaq bu, sa\u011flaml\u0131\u011f\u0131n\u0131za böyük z\u0259rb\u0259dir. Bir parça q\u0131zard\u0131lm\u0131\u015f toyuqda 19 qram ya\u011f v\u0259 910 milliqram natrium var ki, bu da ür\u0259k x\u0259st\u0259liyi riskinizi art\u0131ra bil\u0259c\u0259k iki makro s\u0259b\u0259bdir.<\/p>\n

Salat souslar\u0131<\/strong>
\nSalat sar\u011f\u0131lar\u0131nda tez-tez qat\u0131q salat\u0131, sezar salat\u0131 v\u0259 ya bal xardal kimi müxt\u0259lif növl\u0259rd\u0259n çoxlu \u015f\u0259k\u0259r v\u0259 duz olur. Yüks\u0259k natrium q\u0259bulu qan t\u0259zyiqini art\u0131rsa da, yüks\u0259k \u015f\u0259k\u0259rli bir p\u0259hriz ür\u0259k-damar x\u0259st\u0259likl\u0259rinin inki\u015faf\u0131 üçün iki \u0259sas risk olan ya\u011f y\u0131\u011f\u0131lmas\u0131n\u0131n artmas\u0131na köm\u0259k ed\u0259 bil\u0259r. \u015ei\u015felenmi\u015f m\u0259hsullar\u0131 atlay\u0131n v\u0259 salatlar\u0131n\u0131z\u0131 s\u0131zma zeytun ya\u011f\u0131, bir çimdik duz v\u0259 limonla l\u0259zz\u0259tl\u0259ndirin.<\/p>\n

K\u0259r\u0259 ya\u011f\u0131<\/strong>
\nDüzgün istehlak edildikd\u0259 k\u0259r\u0259 ya\u011f\u0131 çox sa\u011flam qidad\u0131r. Misal üçün; Bütün tax\u0131ll\u0131 tostlara bir çay qa\u015f\u0131\u011f\u0131 k\u0259r\u0259 ya\u011f\u0131 \u0259lav\u0259 etm\u0259k tamamil\u0259 m\u0259qbuldur. Bununla bel\u0259, pancake v\u0259 popkorn kimi qeyri-sa\u011flam q\u0259lyanalt\u0131lara dad verm\u0259k üçün istifad\u0259 edildikd\u0259, onun doymu\u015f ya\u011f t\u0259rkibi ateroskleroz x\u0259st\u0259liyin\u0259 tutulman\u0131z\u0131 asanla\u015fd\u0131r\u0131r.<\/p>\n

Cizburger<\/strong>
\nFast foodun \u0259n m\u0259\u015fhur variantlar\u0131ndan biri olan çizburger duz v\u0259 doymu\u015f ya\u011fdan ibar\u0259tdir. Cheddar kimi yüks\u0259k ya\u011fl\u0131 pendirl\u0259rin v\u0259 souslar\u0131n yüks\u0259k natrium t\u0259rkibi damar sa\u011flaml\u0131\u011f\u0131n\u0131 t\u0259hlük\u0259y\u0259 ata bil\u0259r, ona gör\u0259 d\u0259 bu t\u0259rkib hiss\u0259sini çox az istehlak edin.<\/p>\n

Haz\u0131r makaron souslar\u0131<\/strong>
\nKetçup kimi bir çox qabla\u015fd\u0131r\u0131lm\u0131\u015f makaron souslar\u0131nda çoxlu \u015f\u0259k\u0259r v\u0259 duz var. LDL v\u0259 qan t\u0259zyiqini azaldan likopen ehtiva ed\u0259n bi\u015fmi\u015f pomidor v\u0259 evd\u0259 haz\u0131rlanm\u0131\u015f q\u0131rm\u0131z\u0131 sous il\u0259 tam tax\u0131ll\u0131 makaron haz\u0131rlama\u011fa çal\u0131\u015f\u0131n. Daha çox l\u0259zz\u0259t v\u0259 iltihab \u0259leyhin\u0259 faydalar üçün do\u011franm\u0131\u015f sar\u0131msaq v\u0259 so\u011fan \u0259lav\u0259 ed\u0259 bil\u0259rsiniz.<\/p>\n

Emal edilmi\u015f pendir<\/strong>
\nBunun çox t\u0259\u0259ccüblü oldu\u011funu ba\u015fa dü\u015fürük. Ancaq burada pendir seçimi \u0259n vacib m\u0259s\u0259l\u0259dir. \u018fg\u0259r h\u0259qiq\u0259t\u0259n ür\u0259k x\u0259st\u0259liyi riskinizi azaltmaq ist\u0259yirsinizs\u0259, t\u0259rkibind\u0259 çedar pendiri olan sendviçl\u0259ri k\u0259sm\u0259lisiniz. Çoxsayl\u0131 ara\u015fd\u0131rmalar yüks\u0259k ya\u011f t\u0259rkibli m\u0259hsullar\u0131n ür\u0259k x\u0259st\u0259likl\u0259ri il\u0259 \u0259laq\u0259li oldu\u011funu göst\u0259rdi.<\/p>\n

Marqarin<\/strong>
\n\u0130nsanlar ür\u0259k üçün daha yax\u015f\u0131 seçim k\u0259r\u0259 ya\u011f\u0131 deyil, marqarin tapa bil\u0259r. Bununla bel\u0259, reall\u0131q çox f\u0259rqlidir. Seçdiyiniz marqarind\u0259 trans ya\u011f izl\u0259ri varsa, t\u0259rkibind\u0259 trans ya\u011f tur\u015fular\u0131 ola bil\u0259n monoqliseridl\u0259r v\u0259 digliseridl\u0259r olub-olmad\u0131\u011f\u0131n\u0131 yoxlaya bil\u0259rsiniz. Bunun \u0259v\u0259zin\u0259 sterollar\u0131 yüks\u0259k olan zeytun ya\u011f\u0131 istifad\u0259 ed\u0259 bil\u0259rsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Dünyada ölüm hallar\u0131n\u0131n t\u0259qrib\u0259n 30%-i ür\u0259k x\u0259st\u0259likl\u0259ri n\u0259tic\u0259sind\u0259 ba\u015f verir. Buna gör\u0259 d\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131 \u0259n vacib m\u0259s\u0259l\u0259l\u0259rd\u0259n birin\u0259 çevrilir. Ür\u0259k x\u0259st\u0259liyinin qar\u015f\u0131s\u0131n\u0131 almaq yediyiniz qidalar\u0131 d\u0259yi\u015fdirm\u0259k q\u0259d\u0259r sad\u0259dir.…<\/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":[],"tags":[],"class_list":["post-201967","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/201967","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=201967"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/201967\/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=201967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=201967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=201967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}