{"id":211499,"date":"2024-10-24T08:49:06","date_gmt":"2024-10-24T04:49:06","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=211499","title":{"rendered":"Qida d\u0259y\u0259ri y\u00fcks\u0259k olan qidalar\u0131 nec\u0259 se\u00e7m\u0259k olar?"},"content":{"rendered":"

Balansla\u015fd\u0131r\u0131lm\u0131\u015f qidalanman\u0131n \u0259n vacib qaydalar\u0131ndan biri sa\u011flam m\u0259hsullar\u0131 seçm\u0259kdir. Bel\u0259likl\u0259, yüks\u0259k qida d\u0259y\u0259ri olan qidalar\u0131 nec\u0259 seç\u0259c\u0259yinizi bilirsinizmi? <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, diyetoloq Florencia Braga al\u0131\u015f-veri\u015f ed\u0259rk\u0259n m\u0259hsullar\u0131n t\u0259z\u0259 v\u0259 t\u0259bii olmas\u0131na diqq\u0259t edilm\u0259si laz\u0131m oldu\u011funu söyl\u0259y\u0259r\u0259k, sa\u011flam qidalar haqq\u0131nda mühüm m\u0259lumatlar verdi.<\/p>\n

Hal-haz\u0131rda, h\u0259ddind\u0259n art\u0131q ç\u0259ki art\u0131m\u0131 v\u0259 \u0259sas qida çat\u0131\u015fmazl\u0131\u011f\u0131 artan bir problem\u0259 çevrilib.
\nBu v\u0259ziyy\u0259t s\u0259hiyy\u0259 x\u0259rcl\u0259rinin artmas\u0131, \u0259m\u0259k m\u0259hsuldarl\u0131\u011f\u0131n\u0131n azalmas\u0131 v\u0259 iqtisadi inki\u015faf\u0131n l\u0259ngim\u0259si kimi b\u0259zi qlobal probleml\u0259r\u0259 g\u0259tirib ç\u0131xarma\u011fa ba\u015flad\u0131.
\n \u018ftraf mühit faktorlar\u0131n\u0131n v\u0259 \u0259halinin t\u0259siri artma\u011fa davam etdikc\u0259 istehlak etdiyimiz qidalar\u0131n format\u0131 zamanla d\u0259yi\u015f\u0259c\u0259k.<\/p>\n

Ona gör\u0259 d\u0259 t\u0259kc\u0259 n\u0259 yediyimizi deyil, h\u0259m d\u0259 onun ala bil\u0259c\u0259yi forman\u0131 yenid\u0259n dü\u015fünm\u0259k laz\u0131md\u0131r. Ehtiyac\u0131m\u0131z olan qidalar\u0131 balansla\u015fd\u0131r\u0131lm\u0131\u015f nisb\u0259td\u0259 istehlak edirikmi? \u018fg\u0259r istehlak ed\u0259 bilmiriks\u0259, daha yax\u015f\u0131 balans yaratmaq üçün \u0259lav\u0259l\u0259r\u0259 ehtiyac\u0131m\u0131z varm\u0131?<\/p>\n

Balansla\u015fd\u0131r\u0131lm\u0131\u015f bir p\u0259hriz\u0259 sahib olmaq üçün vahid bir yana\u015fma q\u0259bul etm\u0259k laz\u0131md\u0131r. Bu s\u0259b\u0259bd\u0259n h\u0259r zaman v\u0259 h\u0259r yerd\u0259 olmasa da, t\u0259z\u0259 v\u0259 t\u0259bii qidalar\u0131n \u0259h\u0259miyy\u0259tini unutmaq olmaz.<\/p>\n

\u0130stifad\u0259 etdiyimiz t\u0259z\u0259 qidalar\u0131 qida \u0259lav\u0259l\u0259ri v\u0259 yüks\u0259k qida d\u0259y\u0259ri olan dig\u0259r seçiml\u0259rl\u0259 tamamlamaq makro v\u0259 mikronutrient balans\u0131m\u0131z\u0131 qoruyub saxlama\u011fa köm\u0259k ed\u0259 bil\u0259r.
\nQida s\u0131xl\u0131\u011f\u0131n\u0131 anlaman\u0131n v\u0259 qida bax\u0131m\u0131ndan z\u0259ngin qida seçiml\u0259ri etm\u0259nin \u0259h\u0259miyy\u0259tin\u0259 diqq\u0259t ç\u0259k\u0259n Braqa, bu mövzuda verdiyi m\u0259sl\u0259h\u0259tl\u0259ri Milliyy\u0259t\u0259 bel\u0259 izah etdi:<\/p>\n

1- Bol r\u0259ngli t\u0259r\u0259v\u0259z v\u0259 meyv\u0259l\u0259r yeyin<\/strong>
\nYem\u0259kl\u0259riniz\u0259 müxt\u0259lif r\u0259ngli t\u0259r\u0259v\u0259z v\u0259 meyv\u0259l\u0259r \u0259lav\u0259 edin. Müxt\u0259lif r\u0259ngl\u0259r geni\u015f çe\u015fidd\u0259 vitaminl\u0259r, minerallar v\u0259 antioksidantlar \u0259ld\u0259 etm\u0259yinizi t\u0259min edir. Meyv\u0259 v\u0259 t\u0259r\u0259v\u0259zl\u0259rd\u0259 çoxlu lif var, lakin kalorisi azd\u0131r. Günd\u0259 5 porsiya t\u0259r\u0259v\u0259z v\u0259 meyv\u0259 alma\u011f\u0131 h\u0259d\u0259fl\u0259yin.<\/p>\n

2- Bütün tax\u0131llara üstünlük verin<\/strong>
\nMakaron, düyü, çör\u0259k v\u0259 un kimi tax\u0131l \u0259sasl\u0131 m\u0259hsullar\u0131n tam tax\u0131ll\u0131 versiyalar\u0131 lifl\u0259 t\u0259min edir v\u0259 t\u0259mizl\u0259nmi\u015f analoqlar\u0131ndan daha çox vitamin v\u0259 mineral ehtiva edir.<\/p>\n

3- Ya\u011fs\u0131z zülallar\u0131 seçin<\/strong>
\n\u018fg\u0259r \u0259t v\u0259 süd m\u0259hsullar\u0131 yeyirsinizs\u0259, bal\u0131q, toyuq, ya\u011fs\u0131z \u0259t v\u0259 az ya\u011fl\u0131 süd m\u0259hsullar\u0131 kimi variantlar\u0131 seçin. Onlar \u0259sas qidalarla z\u0259ngindir v\u0259 doymu\u015f ya\u011fda azd\u0131r. M\u0259rci, noxud, lobya v\u0259 soya kimi paxlal\u0131lar günd\u0259lik p\u0259hriziniz\u0259 daxil etm\u0259k üçün \u0259la protein variantlar\u0131d\u0131r. Bal\u0131q, qu\u015f \u0259ti, lobya v\u0259 soya kimi zülal m\u0259nb\u0259l\u0259ri \u0259sas qidalarla z\u0259ngindir.<\/p>\n

4- Bütün yem\u0259kl\u0259rinizi \u0259n yax\u015f\u0131 \u015f\u0259kild\u0259 edin<\/strong>
\nGün \u0259rzind\u0259 s\u0259h\u0259r yem\u0259yind\u0259n tutmu\u015f kiçik q\u0259lyanalt\u0131lara q\u0259d\u0259r \u0259sas qidalar\u0131 t\u0259min ed\u0259c\u0259k, lakin daha az doymu\u015f ya\u011f, \u015f\u0259k\u0259r v\u0259 ya duz ehtiva ed\u0259n variantlar\u0131 seçin. M\u0259s\u0259l\u0259n, bir ovuc qoz-f\u0131nd\u0131q, meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z smoothie v\u0259 ya zülal çubu\u011funu seçin.<\/p>\n

5- Su istehlak edin<\/strong>
\nSu fiziki v\u0259 zehni performans v\u0259 ümumi sa\u011flaml\u0131q üçün çox vacibdir. B\u0259d\u0259ninizin yediyiniz qidalardak\u0131 qida madd\u0259l\u0259rind\u0259n s\u0259m\u0259r\u0259li istifad\u0259 etm\u0259sin\u0259 v\u0259 ehtiyac\u0131n\u0131z olmayan hiss\u0259l\u0259rd\u0259n xilas olmas\u0131na köm\u0259k edir. Ancaq bir çox içkil\u0259r \u0259h\u0259miyy\u0259tli miqdarda \u015f\u0259k\u0259ri gizl\u0259dir v\u0259 bo\u015f kaloril\u0259r verir, p\u0259hrizinizin qida s\u0131xl\u0131\u011f\u0131n\u0131 pozur.
\nGünd\u0259 8 st\u0259kan su içm\u0259yi h\u0259d\u0259fl\u0259yin v\u0259 bunu f\u0259aliyy\u0259t s\u0259viyy\u0259niz\u0259 v\u0259 f\u0259rdi ehtiyaclar\u0131n\u0131za uy\u011fun olaraq t\u0259nziml\u0259yin. Buraya \u015f\u0259k\u0259rsiz içkil\u0259r, çay v\u0259 ya \u0259tirli su daxildir.<\/p>\n

6- H\u0259mi\u015f\u0259 etiketi yoxlay\u0131n!<\/strong>
\nDaha az ya\u011f, doymu\u015f ya\u011f, zülal v\u0259 lifi yüks\u0259k olan qidalar yeyin. Bir çox qidalar qorunub saxlan\u0131lmas\u0131 üçün emal t\u0259l\u0259b edir v\u0259 bu gün istehlak etdiyimiz qidalar\u0131n \u0259ks\u0259riyy\u0259ti bir növ emaldan keçmi\u015fdir. Nümun\u0259 olaraq yem\u0259k \u0259v\u0259zedici sars\u0131nt\u0131lar\u0131 götür\u0259k; Bu sars\u0131nt\u0131lar normativ t\u0259l\u0259bl\u0259r\u0259 uy\u011fun g\u0259lm\u0259k v\u0259 orta balansla\u015fd\u0131r\u0131lm\u0131\u015f yem\u0259kd\u0259n siz\u0259 laz\u0131m olan bütün qidalar\u0131 t\u0259min etm\u0259k üçün emaldan keçm\u0259lidir.<\/p>\n

7- \u0130\u015fl\u0259nmi\u015f qidalar\u0131 a\u011f\u0131lla seçin<\/strong>
\nDoymu\u015f ya\u011f, \u015f\u0259k\u0259r v\u0259 duzda yüks\u0259k olan bir çox qeyri-sa\u011flam i\u015fl\u0259nmi\u015f v\u0259 ultra emal edilmi\u015f qidalar (UPF) olsa da, bu, ham\u0131s\u0131 üçün bel\u0259 deyil.
\nBir çox qidalar qorunmaq üçün emal t\u0259l\u0259b edir v\u0259 bu gün istehlak etdiyimiz qidalar\u0131n \u0259ks\u0259riyy\u0259ti bir növ emaldan keçmi\u015fdir. \u0130\u015fl\u0259nmi\u015f bir \u015fey qida il\u0259 z\u0259ngin oldu\u011fu müdd\u0259tc\u0259 pis deyil.<\/p>\n","protected":false},"excerpt":{"rendered":"

Balansla\u015fd\u0131r\u0131lm\u0131\u015f qidalanman\u0131n \u0259n vacib qaydalar\u0131ndan biri sa\u011flam m\u0259hsullar\u0131 seçm\u0259kdir. Bel\u0259likl\u0259, yüks\u0259k qida d\u0259y\u0259ri olan qidalar\u0131 nec\u0259 seç\u0259c\u0259yinizi bilirsinizmi?  Ucnoqta.az x\u0259b\u0259r verir ki, diyetoloq Florencia Braga al\u0131\u015f-veri\u015f ed\u0259rk\u0259n m\u0259hsullar\u0131n t\u0259z\u0259 v\u0259…<\/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-211499","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\/211499","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=211499"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/211499\/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=211499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=211499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=211499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}