{"id":214966,"date":"2024-12-20T07:44:28","date_gmt":"2024-12-20T03:44:28","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=214966","title":{"rendered":"Mirvari di\u015fl\u0259rin sirri bu qidalardad\u0131r"},"content":{"rendered":"

G\u0259nc ya\u015flardan ba\u015flayaraq ç\u0259n\u0259 inki\u015faf\u0131 v\u0259 di\u015fl\u0259rd\u0259ki probleml\u0259r f\u0259rdl\u0259rin h\u0259yatlar\u0131 boyu h\u0259yat keyfiyy\u0259tini a\u015fa\u011f\u0131 sala v\u0259 müxt\u0259lif sa\u011flaml\u0131q probleml\u0259rin\u0259 s\u0259b\u0259b ola bil\u0259r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, a\u011f\u0131z v\u0259 di\u015f sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131nda balansla\u015fd\u0131r\u0131lm\u0131\u015f qidalanman\u0131n \u0259sas rol oynad\u0131\u011f\u0131n\u0131 ifad\u0259 ed\u0259n Stomatoloq Gülcan Usal, çeyn\u0259m\u0259 funksiyalar\u0131n\u0131 s\u0259rt, lifli qidalarla art\u0131rma\u011f\u0131n v\u0259 \u015f\u0259k\u0259rd\u0259n uzaq durma\u011f\u0131n \u0259h\u0259miyy\u0259tini izah etdi.<\/p>\n

A\u011f\u0131z v\u0259 di\u015f sa\u011flaml\u0131\u011f\u0131 ümumi sa\u011flaml\u0131\u011f\u0131m\u0131z\u0131n çox vacib bir hiss\u0259sini t\u0259\u015fkil edir. U\u015faql\u0131qdan ba\u015flayan qidalanma v\u0259rdi\u015fl\u0259ri ç\u0259n\u0259 inki\u015faf\u0131na, di\u015fl\u0259rin düzülm\u0259sin\u0259 v\u0259 ümumi a\u011f\u0131z sa\u011flaml\u0131\u011f\u0131na böyük t\u0259sir göst\u0259rir.<\/p>\n

\u0130lk növb\u0259d\u0259 \u015f\u0259k\u0259rli qidalara v\u0259 t\u0259mizl\u0259nmi\u015f karbohidratlara diqq\u0259t yetirm\u0259k laz\u0131md\u0131r. \u015e\u0259k\u0259r v\u0259 t\u0259mizl\u0259nmi\u015f karbohidratlar\u0131n istehlak\u0131 a\u011f\u0131zda bakteriyalar\u0131n tur\u015fu \u0259m\u0259l\u0259 g\u0259lm\u0259sin\u0259, di\u015f minas\u0131n\u0131n z\u0259ifl\u0259m\u0259sin\u0259 v\u0259 bo\u015fluqlar\u0131n yaranmas\u0131na s\u0259b\u0259b olur. Bu s\u0259b\u0259bd\u0259n \u015f\u0259k\u0259rli qida v\u0259 içkil\u0259rd\u0259n mümkün q\u0259d\u0259r uzaq durmaq, \u015firin ehtiyaclar\u0131n\u0131z\u0131 meyv\u0259 kimi t\u0259bii qaynaqlardan qar\u015f\u0131lamaq vacibdir.<\/p>\n

\u018fsas yem\u0259kl\u0259r zaman\u0131 \u015f\u0259k\u0259rli qidalar\u0131n v\u0259 içkil\u0259rin q\u0259bulu tüpürc\u0259yi art\u0131raraq tur\u015fular\u0131 neytralla\u015fd\u0131rma\u011fa köm\u0259k edir. Bu, di\u015fl\u0259ri tur\u015fu hücumlar\u0131ndan qoruyur.
\nQ\u0259lyanalt\u0131 zaman\u0131 \u015f\u0259k\u0259rli qidalardan uzaq durmaq di\u015fl\u0259rin davaml\u0131 olaraq tur\u015fu hücumuna m\u0259ruz qalmas\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 al\u0131r.<\/p>\n

Bundan \u0259lav\u0259, \u015f\u0259k\u0259rli qidalar q\u0259bul etdikd\u0259n d\u0259rhal sonra a\u011fz\u0131n\u0131z\u0131 su il\u0259 yaxalamaq v\u0259 ya bir st\u0259kan su içm\u0259k \u015f\u0259k\u0259r, tur\u015fu v\u0259 qida qal\u0131qlar\u0131n\u0131n mümkün oldu\u011fu q\u0259d\u0259r ç\u0131xar\u0131lmas\u0131n\u0131 t\u0259min edir. Ümumi sa\u011flaml\u0131\u011fa n\u0259z\u0259r sald\u0131\u011f\u0131m\u0131z zaman Ümumdünya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131 (ÜST) günd\u0259lik \u015f\u0259k\u0259r istehlak\u0131n\u0131n ümumi enerji q\u0259bulunun 10%-ni keçm\u0259m\u0259si laz\u0131m oldu\u011funu vur\u011fulay\u0131r.<\/p>\n

Kalsium t\u0259kc\u0259 güclü sümükl\u0259r üçün deyil, h\u0259m d\u0259 sa\u011flam di\u015fl\u0259r v\u0259 ç\u0259n\u0259 qurulu\u015fu üçün h\u0259yati bir minerald\u0131r. Di\u015f minas\u0131 v\u0259 di\u015f kökl\u0259ri kalsiumla z\u0259ngin tikinti bloklar\u0131 il\u0259 qorunur. Kalsium çat\u0131\u015fmazl\u0131\u011f\u0131 di\u015f minas\u0131n\u0131n z\u0259ifl\u0259m\u0259sin\u0259, ç\u0259n\u0259 sümükl\u0259rinin z\u0259ifl\u0259m\u0259sin\u0259 v\u0259 di\u015fl\u0259rin itirilm\u0259sin\u0259 s\u0259b\u0259b ola bil\u0259r. Kalsium di\u015f minas\u0131n\u0131 tur\u015fulara qar\u015f\u0131 davaml\u0131 edir.<\/p>\n

Bu, çürükl\u0259rin qar\u015f\u0131s\u0131n\u0131 alma\u011fa köm\u0259k edir. Dig\u0259r t\u0259r\u0259fd\u0259n, di\u015fl\u0259rin sa\u011flam kökl\u0259nm\u0259si üçün ç\u0259n\u0259 sümüyünün möhk\u0259mliyi laz\u0131md\u0131r. Qeyri-kafi kalsium ç\u0259n\u0259 sümükl\u0259rind\u0259 osteoporoza s\u0259b\u0259b ola bil\u0259r. Bundan \u0259lav\u0259, ara\u015fd\u0131rmalar göst\u0259rir ki, kifay\u0259t q\u0259d\u0259r kalsium q\u0259bulu di\u015f \u0259ti x\u0259st\u0259likl\u0259rinin qar\u015f\u0131s\u0131n\u0131 al\u0131r.
\nKalsium ehtiyac\u0131n\u0131 öd\u0259m\u0259k üçün günd\u0259lik qida rasionumuza süd v\u0259 süd m\u0259hsullar\u0131, t\u0259r\u0259v\u0259z v\u0259 z\u0259nginl\u0259\u015fdirilmi\u015f qidalar\u0131n daxil edilm\u0259si vacibdir. Bundan \u0259lav\u0259, D vitamini v\u0259 maqnezium q\u0259bulunu laqeyd etm\u0259m\u0259k kalsiumun effektiv istifad\u0259sini d\u0259st\u0259kl\u0259yir.<\/p>\n

 Pendir, qat\u0131q v\u0259 kefir kimi süd m\u0259hsullar\u0131, badam, brokoli v\u0259 tünd ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259r kimi z\u0259nginl\u0259\u015fdirilmi\u015f qidalar, badam südü v\u0259 d\u0259nli bitkil\u0259r, sardina v\u0259 q\u0131z\u0131lbal\u0131q kimi bal\u0131qlar kalsium ehtiva ed\u0259n qidalara misald\u0131r.
\nKalsiumun udulmas\u0131n\u0131 art\u0131ran faktorlara gün\u0259\u015f i\u015f\u0131\u011f\u0131 v\u0259 bal\u0131q ya\u011f\u0131 kimi D vitamini m\u0259nb\u0259l\u0259ri v\u0259 balqabaq toxumu, qoz v\u0259 banan kimi maqneziumla z\u0259ngin qidalar daxildir.
\nXüsusil\u0259 u\u015faql\u0131q dövründ\u0259 kifay\u0259t q\u0259d\u0259r kalsium q\u0259bulu h\u0259m sa\u011flam di\u015fl\u0259rin inki\u015faf\u0131, h\u0259m d\u0259 ç\u0259n\u0259 qurulu\u015funun möhk\u0259m olmas\u0131 üçün kritik \u0259h\u0259miyy\u0259t k\u0259sb edir. U\u015faql\u0131q dövründ\u0259 ç\u0259n\u0259 \u0259z\u0259l\u0259l\u0259rinin düzgün inki\u015faf\u0131 h\u0259m üz qurulu\u015funa, h\u0259m d\u0259 di\u015fl\u0259rin düzgün düzülm\u0259sin\u0259 t\u0259sir göst\u0259rir. S\u0259rt v\u0259 lifli qidalar çeyn\u0259m\u0259 funksiyalar\u0131n\u0131 d\u0259st\u0259kl\u0259yir v\u0259 ç\u0259n\u0259 inki\u015faf\u0131n\u0131 t\u0259\u015fviq edir. Bu kontekstd\u0259 tövsiy\u0259 olunan qidalara yerkökü, alma, k\u0259r\u0259viz v\u0259 qoz-f\u0131nd\u0131q kimi s\u0259rt t\u0259r\u0259v\u0259z v\u0259 meyv\u0259l\u0259r daxildir. \u018ft v\u0259 paxlal\u0131lar kimi zülal m\u0259nb\u0259l\u0259ri d\u0259 son d\u0259r\u0259c\u0259 vacibdir. American Journal of Orthodontics and Dentofacial Orthopedics-d\u0259 d\u0259rc edil\u0259n ara\u015fd\u0131rma, yum\u015faq v\u0259 i\u015fl\u0259nmi\u015f qidalarla qidalanan u\u015faqlarda ç\u0259n\u0259 inki\u015faf\u0131n\u0131n z\u0259if oldu\u011funu ortaya qoydu. Çeyn\u0259m\u0259nin olmamas\u0131, dar ç\u0259n\u0259 qurulu\u015funa v\u0259 \u0259yri di\u015fl\u0259r\u0259 s\u0259b\u0259b ola bil\u0259r. Vitaminl\u0259r, minerallar v\u0259 su a\u011f\u0131z sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259yir.
\nSa\u011flam a\u011f\u0131z qurulu\u015funa sahib olmaq üçün vitamin v\u0259 minerallarla z\u0259ngin bir p\u0259hriz vacibdir. Vitamin C di\u015f \u0259tl\u0259rini gücl\u0259ndirir v\u0259 infeksiyalar\u0131n qar\u015f\u0131s\u0131n\u0131 al\u0131r. Porta\u011fal, çiy\u0259l\u0259k v\u0259 kivi kimi meyv\u0259l\u0259rd\u0259n t\u0259bii olaraq C vitamini ala bil\u0259rik.
\nDig\u0259r t\u0259r\u0259fd\u0259n, D vitamini kalsiumun udulmas\u0131n\u0131 art\u0131r\u0131r v\u0259 ç\u0259n\u0259 inki\u015faf\u0131n\u0131 d\u0259st\u0259kl\u0259yir. Somon v\u0259 ya bal\u0131q ya\u011f\u0131 istehlak etm\u0259kl\u0259 yana\u015f\u0131, gün\u0259\u015f i\u015f\u0131\u011f\u0131na m\u0259ruz qalmaq da bu mövzuda köm\u0259k ed\u0259c\u0259k.
\nVitamin A a\u011f\u0131z toxumalar\u0131n\u0131 sa\u011flam saxlama\u011fa köm\u0259k edir. Kök v\u0259 ispanaq kimi qidalar bu bax\u0131mdan faydal\u0131d\u0131r. Qazl\u0131 içkil\u0259r v\u0259 i\u015fl\u0259nmi\u015f qidalar di\u015f minas\u0131n\u0131 z\u0259d\u0259l\u0259diyi üçün bel\u0259 qidalardan mümkün q\u0259d\u0259r uzaq durmaq laz\u0131md\u0131r. Onu istehlak ets\u0259niz bel\u0259, sonra a\u011fz\u0131n\u0131z\u0131 su il\u0259 yaxalamaq laz\u0131md\u0131r. Su a\u011f\u0131zdak\u0131 qida qal\u0131qlar\u0131n\u0131 t\u0259mizl\u0259yir v\u0259 tüpürc\u0259k istehsal\u0131n\u0131 d\u0259st\u0259kl\u0259yir. Yem\u0259kd\u0259n sonra su içm\u0259k d\u0259 a\u011f\u0131zda pH balans\u0131n\u0131 qoruma\u011fa köm\u0259k edir.<\/p>\n","protected":false},"excerpt":{"rendered":"

G\u0259nc ya\u015flardan ba\u015flayaraq ç\u0259n\u0259 inki\u015faf\u0131 v\u0259 di\u015fl\u0259rd\u0259ki probleml\u0259r f\u0259rdl\u0259rin h\u0259yatlar\u0131 boyu h\u0259yat keyfiyy\u0259tini a\u015fa\u011f\u0131 sala v\u0259 müxt\u0259lif sa\u011flaml\u0131q probleml\u0259rin\u0259 s\u0259b\u0259b ola bil\u0259r. Ucnoqta.az x\u0259b\u0259r verir ki, a\u011f\u0131z v\u0259 di\u015f sa\u011flaml\u0131\u011f\u0131n\u0131n…<\/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-214966","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\/214966","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=214966"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/214966\/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=214966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=214966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=214966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}