{"id":201968,"date":"2024-05-13T06:10:27","date_gmt":"2024-05-13T02:10:27","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=201968","title":{"rendered":"X\u0259r\u00e7\u0259ngd\u0259n qorunmaq \u00fc\u00e7\u00fcn"},"content":{"rendered":"

X\u0259rç\u0259ng hallar\u0131 dünyada art\u0131r. X\u0259rç\u0259ngin \u0259sas s\u0259b\u0259bl\u0259ri genetik xüsusiyy\u0259tl\u0259r v\u0259 \u0259traf mühit faktorlar\u0131d\u0131r. X\u0259rç\u0259ng\u0259 s\u0259b\u0259b ola bil\u0259c\u0259k ekoloji faktorlar\u0131 azaltmaq bizim \u0259limizd\u0259dir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, Prof. Dr. U\u011fur Co\u015fkun ümumi sa\u011flaml\u0131\u011f\u0131 d\u0259st\u0259kl\u0259m\u0259k v\u0259 x\u0259st\u0259likl\u0259rd\u0259n qorunmaq üçün sa\u011flam qidalanma v\u0259 nizaml\u0131 m\u0259\u015fq v\u0259rdi\u015fl\u0259rinin vacib oldu\u011funu qeyd edir.<\/p>\n

Haz\u0131r qidalardan uzaq durmaq<\/strong>
\nSa\u011flam qidalanma x\u0259rç\u0259ngin qar\u015f\u0131s\u0131 al\u0131na bil\u0259n risk faktorlar\u0131 aras\u0131nda \u0259n ön\u0259mlisidir. Son iyirmi ild\u0259 h\u0259m dünyada, h\u0259m d\u0259 ölk\u0259mizd\u0259 yem\u0259k v\u0259rdi\u015fl\u0259ri xeyli d\u0259yi\u015fib. S\u0259nayel\u0259\u015fm\u0259 v\u0259 g\u0259rgin i\u015f h\u0259yat\u0131 t\u0259\u0259ssüf ki, ham\u0131m\u0131z\u0131 sür\u0259tli ya\u015fama\u011fa m\u0259cbur edir. \u0130ndi evd\u0259 yem\u0259k haz\u0131rlamaq \u0259v\u0259zin\u0259 supermarketl\u0259rd\u0259n haz\u0131r qidalar almaq praktik görünür. Bel\u0259likl\u0259, h\u0259ddind\u0259n art\u0131q ya\u011f, h\u0259ddind\u0259n art\u0131q \u015f\u0259k\u0259r v\u0259 \u0259lav\u0259l\u0259r olan m\u0259hsullara m\u0259ruz qal\u0131r\u0131q. Bu i\u015fl\u0259nmi\u015f qidalar\u0131n t\u0259rkibind\u0259ki \u0259lav\u0259l\u0259r b\u0259d\u0259n\u0259 iltihabl\u0131 t\u0259sir göst\u0259r\u0259 bil\u0259r. European Journal of Epidemiology-d\u0259 d\u0259rc edil\u0259n bir ara\u015fd\u0131rmada bildirilir ki, i\u015fl\u0259nmi\u015f qidalar\u0131n, y\u0259ni “iltihab \u0259leyhin\u0259” qidalar\u0131n h\u0259ddind\u0259n art\u0131q istehlak\u0131 dö\u015f x\u0259rç\u0259ngi riskini art\u0131r\u0131r. \u0130ltihab \u0259leyhin\u0259 qidalar\u0131n n\u0259 oldu\u011funa baxsaq, sosiska, kolbasa v\u0259 kolbasa kimi i\u015fl\u0259nmi\u015f z\u0259rif \u0259tl\u0259r yüks\u0259k \u015f\u0259k\u0259r v\u0259 doymu\u015f ya\u011flar v\u0259 trans ya\u011fl\u0131 qidalard\u0131r. Amerikada apar\u0131lan ba\u015fqa bir ara\u015fd\u0131rma, h\u0259ddind\u0259n art\u0131q kolbasa istehlak\u0131n\u0131n kolon x\u0259rç\u0259ngi il\u0259 \u0259laq\u0259li oldu\u011funu göst\u0259rdi. Xüsusil\u0259 geni\u015f yay\u0131lm\u0131\u015f fast-food istehlak\u0131 v\u0259 az t\u0259r\u0259v\u0259z v\u0259 meyv\u0259 q\u0259bulu il\u0259 xarakteriz\u0259 olunan Q\u0259rb t\u0259rzi yem\u0259k v\u0259rdi\u015fl\u0259ri sa\u011flaml\u0131\u011fa m\u0259nfi t\u0259sir göst\u0259rir. Xüsusil\u0259 x\u0259rç\u0259ng kimi xroniki v\u0259 riskli x\u0259st\u0259likl\u0259rin qar\u015f\u0131s\u0131n\u0131n al\u0131nmas\u0131nda bu qeyri-sa\u011flam qidalanma v\u0259rdi\u015fl\u0259rini tez bir zamanda d\u0259yi\u015fdirm\u0259k, münt\u0259z\u0259m olaraq meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z istehlak etm\u0259k, çips, peçenye, vafli v\u0259 \u015f\u0259k\u0259rli içkil\u0259r kimi qabla\u015fd\u0131r\u0131lm\u0131\u015f qidalardan uzaq durmaq çox faydal\u0131d\u0131r.<\/p>\n

\u0130kinci beyin adlanan ba\u011f\u0131rsaqlar\u0131 düzgün qidaland\u0131r\u0131n<\/strong>
\nBa\u011f\u0131rsaq sistemimizd\u0259 ya\u015fayan bakteriyalar ba\u011f\u0131rsaq mikrofloras\u0131n\u0131 t\u0259\u015fkil edir. Mikrobiotam\u0131z ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131n\u0131 idar\u0259 etm\u0259y\u0259 v\u0259 b\u0259d\u0259n toxunulmazl\u0131\u011f\u0131n\u0131 qoruma\u011fa köm\u0259k edir. Bu s\u0259b\u0259bd\u0259n indiki elmi ara\u015fd\u0131rmalar\u0131n \u0259ks\u0259riyy\u0259ti ikinci beyin adlanan ba\u011f\u0131rsaqlara daha çox diqq\u0259t yetirir. Elmi ara\u015fd\u0131rmalar göst\u0259rir ki, piyl\u0259nm\u0259 kimi xroniki x\u0259st\u0259likl\u0259r, depressiya kimi psixoloji poz\u011funluqlar, h\u0259tta Parkinson v\u0259 Alzheimer kimi nevroloji x\u0259st\u0259likl\u0259r ba\u011f\u0131rsaqlardak\u0131 yax\u015f\u0131 v\u0259 pis bakteriyalar\u0131n balanss\u0131zl\u0131\u011f\u0131ndan qaynaqlan\u0131r. Ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259m\u0259k v\u0259 x\u0259st\u0259likl\u0259rd\u0259n qorunmaq üçün kifay\u0259t q\u0259d\u0259r lif \u0259ld\u0259 etm\u0259k v\u0259 probiotik-prebiyotik qidalardan istifad\u0259 etm\u0259k vacibdir. Ümumdünya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131 (ÜST) bildirir ki, sa\u011flaml\u0131q üçün böyükl\u0259r günd\u0259 30-35 qram lif istehlak etm\u0259lidir. Kifay\u0259t q\u0259d\u0259r lif \u0259ld\u0259 etm\u0259k üçün münt\u0259z\u0259m olaraq mövsümi t\u0259r\u0259v\u0259z, meyv\u0259 v\u0259 göy\u0259rti, tax\u0131l v\u0259 paxlal\u0131 bitkil\u0259rd\u0259n istifad\u0259 etm\u0259k laz\u0131md\u0131r. Probiyotik m\u0259nb\u0259yi kimi fermentl\u0259\u015fdirilmi\u015f qidalar\u0131 dey\u0259 bil\u0259rik. M\u0259s\u0259l\u0259n, qat\u0131q, duzlu k\u0259l\u0259m v\u0259 kefir kimi fermentl\u0259\u015fdirilmi\u015f m\u0259hsullar yüks\u0259k probiotik t\u0259rkib\u0259 malikdir. Prebiotik qidalar\u0131 so\u011fan, yeti\u015fm\u0259mi\u015f banan, alma, artishok, p\u0131rasa, noxud v\u0259 yulaf ezmesi kimi saya bil\u0259rik. Ba\u011f\u0131rsaqdak\u0131 faydal\u0131 bakteriyalar\u0131 art\u0131rmaq üçün h\u0259r gün \u0259n az\u0131 2 porsiya probiotik v\u0259 prebiyotik qaynaql\u0131 qidalar\u0131 qidalanma proqram\u0131na daxil etm\u0259k m\u0259qs\u0259d\u0259uy\u011fun olar.<\/p>\n

Tütünd\u0259n istifad\u0259ni dayand\u0131r\u0131n<\/strong>
\nTütünd\u0259n istifad\u0259, xüsus\u0259n d\u0259 siqaret, dünyada bütün x\u0259rç\u0259ng hadis\u0259l\u0259rinin \u0259n böyük s\u0259b\u0259bi hesab olunur. Tütün istifad\u0259si s\u0259b\u0259biyl\u0259 meydana g\u0259lm\u0259 riski olan x\u0259rç\u0259ngl\u0259r xüsusil\u0259 a\u011fciy\u0259r, a\u011f\u0131z, bo\u011faz, burun v\u0259 sinuslar, qaraciy\u0259r, m\u0259d\u0259alt\u0131 v\u0259zi, m\u0259d\u0259, u\u015faql\u0131q yolu, dö\u015f, ba\u011f\u0131rsaq, böyr\u0259k v\u0259 sidik kis\u0259si x\u0259rç\u0259ngl\u0259ridir. Siqaret tüstüsü x\u0259rç\u0259ng\u0259 s\u0259b\u0259b ola bil\u0259c\u0259k bir çox kanserogen ehtiva edir. Ara\u015fd\u0131rmalar göst\u0259rir ki, siqaret ç\u0259km\u0259s\u0259niz bel\u0259, siqaret tüstüsünün t\u0259siri x\u0259rç\u0259ng riskini art\u0131ra bil\u0259r. Yax\u015f\u0131 x\u0259b\u0259r budur ki, siqaret ç\u0259k\u0259n olsan\u0131z bel\u0259, siz siqareti v\u0259 ya tütünd\u0259n istifad\u0259ni dayand\u0131rsan\u0131z bu risk sür\u0259tl\u0259 azalacaq.<\/p>\n

H\u0259ft\u0259d\u0259 \u0259n az\u0131 15 d\u0259qiq\u0259 g\u0259zinti<\/strong>
\nFiziki c\u0259h\u0259td\u0259n aktiv h\u0259yat t\u0259rzi sürm\u0259yin faydalar\u0131 says\u0131z-hesabs\u0131zd\u0131r. Dey\u0259 bil\u0259rik ki, münt\u0259z\u0259m fiziki f\u0259aliyy\u0259t ür\u0259yi gücl\u0259ndirir, infarkt riskini azald\u0131r, \u0259z\u0259l\u0259 v\u0259 sümük kütl\u0259sini qoruyur, beyin sa\u011flaml\u0131\u011f\u0131n\u0131 v\u0259 inki\u015faf\u0131n\u0131 d\u0259st\u0259kl\u0259yir, psixi sa\u011flaml\u0131\u011f\u0131 qoruyur, müsb\u0259t dü\u015fünm\u0259k v\u0259 stressl\u0259 mübariz\u0259 qabiliyy\u0259tini art\u0131r\u0131r. Bu xüsusiyy\u0259tl\u0259r aras\u0131nda fiziki f\u0259aliyy\u0259tin x\u0259rç\u0259ng\u0259 qar\u015f\u0131 qoruyucu t\u0259sirini d\u0259 saymaq olar. B\u0259zi x\u0259rç\u0259ng növl\u0259ri var ki, onlar\u0131n inki\u015faf riskini, xüsus\u0259n d\u0259 münt\u0259z\u0259m fiziki f\u0259aliyy\u0259tl\u0259 azalda bil\u0259rik. Bu x\u0259rç\u0259ngl\u0259r aras\u0131nda dö\u015f, u\u015faql\u0131q yolu, kolon, qaraciy\u0259r v\u0259 böyr\u0259k x\u0259rç\u0259ngl\u0259rini saya bil\u0259rik. Buna gör\u0259 d\u0259, mümkün q\u0259d\u0259r aktiv h\u0259yat sürm\u0259k, s\u0259hiyy\u0259 orqanlar\u0131n\u0131n tövsiy\u0259l\u0259rin\u0259 uy\u011fun olaraq h\u0259ft\u0259d\u0259 \u0259n az 150 d\u0259qiq\u0259 münt\u0259z\u0259m idman v\u0259 idmanla m\u0259\u015f\u011ful olmaq sa\u011flaml\u0131\u011f\u0131n qorunmas\u0131n\u0131n \u0259sas tikinti materiallar\u0131ndan biridir.<\/p>\n","protected":false},"excerpt":{"rendered":"

X\u0259rç\u0259ng hallar\u0131 dünyada art\u0131r. X\u0259rç\u0259ngin \u0259sas s\u0259b\u0259bl\u0259ri genetik xüsusiyy\u0259tl\u0259r v\u0259 \u0259traf mühit faktorlar\u0131d\u0131r. X\u0259rç\u0259ng\u0259 s\u0259b\u0259b ola bil\u0259c\u0259k ekoloji faktorlar\u0131 azaltmaq bizim \u0259limizd\u0259dir. Ucnoqta.az x\u0259b\u0259r verir ki, Prof. Dr. U\u011fur Co\u015fkun…<\/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":[100],"tags":[],"class_list":["post-201968","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/201968","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=201968"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/201968\/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=201968"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=201968"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=201968"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}