{"id":215764,"date":"2025-01-06T07:59:30","date_gmt":"2025-01-06T03:59:30","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=215764","title":{"rendered":"H\u0259r g\u00fcn yem\u0259li oldu\u011funuz"},"content":{"rendered":"

H\u0259yat\u0131n müasir tempi çox vaxt bizi sa\u011flam qidalanman\u0131n vacibliyini unutdurur.
\n Balansla\u015fd\u0131r\u0131lm\u0131\u015f p\u0259hriz sa\u011flam qalma\u011f\u0131n açar\u0131d\u0131r, lakin bu gün biz özünüzü enerjili hiss etm\u0259k v\u0259 sa\u011flam qalmaq üçün p\u0259hriziniz\u0259 tam olaraq n\u0259 \u0259lav\u0259 etm\u0259li oldu\u011funuzu anlama\u011fa çal\u0131\u015faca\u011f\u0131q.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, “Real Simple” n\u0259\u015fri ümumi sa\u011flaml\u0131\u011f\u0131 yax\u015f\u0131la\u015fd\u0131rmaq, bir çox x\u0259st\u0259likl\u0259rin qar\u015f\u0131s\u0131n\u0131 almaq v\u0259 h\u0259tta qocalma prosesini yava\u015flatmaq üçün menyuya daxil edilm\u0259li olan 35 m\u0259hsulun siyah\u0131s\u0131n\u0131 t\u0259rtib edib.<\/p>\n

Yulaf \u0259zm\u0259si. Bu, yaln\u0131z dadl\u0131 deyil, h\u0259m d\u0259 sa\u011flam s\u0259h\u0259r yem\u0259yidir. T\u0259rkibind\u0259ki h\u0259ll olunan lif say\u0259sind\u0259 xolesterin s\u0259viyy\u0259sini t\u0259nziml\u0259m\u0259y\u0259 v\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259m\u0259y\u0259 köm\u0259k edir. Bundan \u0259lav\u0259, yulaf \u0259zm\u0259si uzun müdd\u0259t toxluq hissini qoruyur. Ona zeytun ya\u011f\u0131 v\u0259 Parmesan \u0259lav\u0259 edin v\u0259 ya gil\u0259meyv\u0259 il\u0259 \u015firin s\u0131y\u0131q haz\u0131rlay\u0131n.<\/p>\n

Avokado. Bu meyv\u0259 pis xolesterol s\u0259viyy\u0259sini a\u015fa\u011f\u0131 salan mono doymam\u0131\u015f ya\u011flar\u0131n m\u0259nb\u0259yidir. Yar\u0131m avokado günd\u0259lik lif ehtiyac\u0131n\u0131z\u0131n dem\u0259k olar ki, 20%-ni t\u0259min ed\u0259c\u0259k. Avokado salatlara \u0259lav\u0259 oluna bil\u0259r v\u0259 ya soya sousu v\u0259 \u0259h\u0259ng il\u0259 tost üz\u0259rin\u0259 yay\u0131laraq istifad\u0259 edil\u0259 bil\u0259r.<\/p>\n

Qoz. Bu, omeqa-3 ya\u011f tur\u015fular\u0131n\u0131n güclü m\u0259nb\u0259yidir, n\u0259inki pis xolesterolu azald\u0131r, h\u0259m d\u0259 yax\u015f\u0131 xolesterinin s\u0259viyy\u0259sini art\u0131r\u0131r. F\u0131nd\u0131qlar\u0131 quru \u0259ncir v\u0259 anis toxumlar\u0131 il\u0259 birl\u0259\u015fdir\u0259r\u0259k dadl\u0131 q\u0259lyanalt\u0131 haz\u0131rlay\u0131n.<\/p>\n

Göb\u0259l\u0259kl\u0259r. Yem\u0259kl\u0259rin z\u0259ngin dad\u0131n\u0131 saxlamaqla onlar\u0131n kalorili m\u0259zmununu azaltma\u011fa köm\u0259k ed\u0259n ideal \u0259t \u0259v\u0259zedicisidir. Göb\u0259l\u0259kl\u0259ri \u015forba, sous, pizza v\u0259 ya makaronda istifad\u0259 edin.<\/p>\n

Yunan qat\u0131\u011f\u0131. Probiyotikl\u0259rl\u0259 z\u0259ngin olan yunan qat\u0131\u011f\u0131 h\u0259zmi v\u0259 immuniteti yax\u015f\u0131la\u015fd\u0131r\u0131r. T\u0259rkibind\u0259ki yüks\u0259k protein onu ideal q\u0259lyanalt\u0131 edir. L\u0259zz\u0259tli bir ç\u0259r\u0259z yaratmaq üçün qat\u0131\u011fa sar\u0131msaq, xiyar v\u0259 cilantro \u0259lav\u0259 edin.<\/p>\n

Yumurta. Zülal, h\u0259mçinin A v\u0259 B12 vitaminl\u0259ri m\u0259nb\u0259yidir. Yumurta sar\u0131s\u0131 yem\u0259kd\u0259n qorxmay\u0131n, çünki onlar\u0131n t\u0259rkibind\u0259 beyin v\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131z üçün vacib qidalar var.<\/p>\n

Fasulya. G\u0259nc soya fasulyesi bütün doqquz \u0259sas amin tur\u015fusunu ehtiva ed\u0259n lif v\u0259 zülalla z\u0259ngindir. Sa\u011flam v\u0259 l\u0259zz\u0259tli q\u0259lyanalt\u0131 üçün edamameni sar\u0131msaq v\u0259 limon suyu il\u0259 püre etm\u0259y\u0259 çal\u0131\u015f\u0131n.<\/p>\n

Kivi. Bu meyv\u0259 porta\u011faldan daha çox C vitamini ehtiva edir v\u0259 eyni zamanda \u0259la kalium v\u0259 lif m\u0259nb\u0259yidir. Kivi t\u0259k ba\u015f\u0131na yeyil\u0259 bil\u0259r v\u0259 ya salatlara v\u0259 ya desertl\u0259r\u0259 \u0259lav\u0259 edil\u0259 bil\u0259r.<\/p>\n

\u015eirin kartof. D\u0259rinin sa\u011flaml\u0131\u011f\u0131n\u0131 qoruma\u011fa v\u0259 iltihab\u0131 azaltma\u011fa köm\u0259k ed\u0259n beta-karoten v\u0259 antioksidantlarla z\u0259ngindir. Onu bi\u015fmi\u015f yeyin v\u0259 ya \u015forbalara \u0259lav\u0259 edin.<\/p>\n

K\u0259l\u0259m. Bu k\u0259l\u0259min yarpaqlar\u0131 kalsium, C vitamini v\u0259 ümumi b\u0259d\u0259n sa\u011flaml\u0131\u011f\u0131n\u0131 v\u0259 göz sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n dig\u0259r antioksidanlar\u0131n \u0259la m\u0259nb\u0259yidir. K\u0259l\u0259m bi\u015firil\u0259 v\u0259 ya salatlara \u0259lav\u0259 edil\u0259 bil\u0259r.<\/p>\n

Arpa. T\u0259rkibind\u0259ki yüks\u0259k lif say\u0259sind\u0259 xolesterol s\u0259viyy\u0259sini a\u015fa\u011f\u0131 salma\u011fa köm\u0259k edir. \u015eorba v\u0259 ya salatlar\u0131n \u0259sas t\u0259rkib hiss\u0259si kimi istifad\u0259 edil\u0259 bil\u0259r.<\/p>\n

Balqabaq. D\u0259ri v\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259m\u0259k üçün z\u0259ngin antioksidant v\u0259 kalium m\u0259nb\u0259yidir. Bi\u015fmi\u015f balqaba\u011f\u0131 \u015forbalara \u0259lav\u0259 etm\u0259k v\u0259 ya onunla sa\u011flam çör\u0259kl\u0259r haz\u0131rlamaq olar.<\/p>\n

F\u0131nd\u0131q ya\u011f\u0131. F\u0131st\u0131q v\u0259 badam ya\u011f\u0131 ür\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n sa\u011flam ya\u011flard\u0131r. Yaln\u0131z iki t\u0259rkib hiss\u0259si olan variantlar\u0131 seçin: qoz-f\u0131nd\u0131q v\u0259 duz.<\/p>\n

Paz\u0131. Kalsium, B vitaminl\u0259ri v\u0259 beta-karotinl\u0259 z\u0259ngin yarpaql\u0131 t\u0259r\u0259v\u0259zdir. Paz\u0131 sar\u0131msaq il\u0259 q\u0131zard\u0131n v\u0259 makaron v\u0259 ya pendir\u0259 \u0259lav\u0259 edin.<\/p>\n

Bulqur. Mük\u0259mm\u0259l lif v\u0259 kalium v\u0259 kalsium kimi vacib mikroelementl\u0259r m\u0259nb\u0259yidir. Onu \u0259sas yem\u0259k kimi haz\u0131rlay\u0131n v\u0259 ya salatlara \u0259lav\u0259 edin.<\/p>\n

Tam tax\u0131ll\u0131 makaron. Tam tax\u0131ll\u0131 makaron adi makarondan üç d\u0259f\u0259 çox lif ehtiva edir ki, bu da h\u0259zmi normalla\u015fd\u0131rma\u011fa köm\u0259k edir. Onlara pesto v\u0259 t\u0259r\u0259v\u0259z il\u0259 xidm\u0259t edin.<\/p>\n

Qara lobya. Ür\u0259k v\u0259 damar sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n z\u0259ngin antioksidant v\u0259 lif m\u0259nb\u0259yidir. Çili, salatlara \u0259lav\u0259 edin v\u0259 ya zeytun ya\u011f\u0131 il\u0259 bi\u015firin.<\/p>\n

\u0130spanaq. Sa\u011flam qan üçün vacib olan d\u0259mir v\u0259 fol tur\u015fusunun m\u0259lum m\u0259nb\u0259yidir. Onu bir zolaqda \u0259lav\u0259 edin v\u0259 ya yan yem\u0259k kimi bi\u015firin.<\/p>\n

Lobya. B\u0259d\u0259nin ümumi sa\u011flaml\u0131\u011f\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131ran zülallar v\u0259 antioksidantlarla z\u0259ngindir. \u015eorba v\u0259 ya salatlarda istifad\u0259 edin.<\/p>\n

Quinoa. Bütün doqquz \u0259sas amin tur\u015fusunu ehtiva ed\u0259n tam bir proteindir. Vegetarianlar v\u0259 veganlar üçün ideal \u0259t \u0259v\u0259zedicisidir.<\/p>\n

M\u0259rcim\u0259k. Sa\u011flam hüceyr\u0259 böyüm\u0259sini t\u0259\u015fviq ed\u0259n protein v\u0259 fol tur\u015fusu il\u0259 z\u0259ngindir. \u015eorbalarda v\u0259 ya salatlar\u0131n t\u0259rkib hiss\u0259si kimi istifad\u0259 edin.
\nq\u0131z\u0131lbal\u0131q. Omeqa-3 ya\u011f tur\u015fular\u0131n\u0131n v\u0259 D vitamininin \u0259la m\u0259nb\u0259yidir, ür\u0259k v\u0259 d\u0259ri sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259yir.
\nToyuq sin\u0259si. Onlar\u0131n t\u0259rkibind\u0259 çoxlu protein v\u0259 minimum ya\u011f var ki, bu da onlar\u0131 sa\u011flam p\u0259hriz üçün ideal m\u0259hsul edir.
\nPorta\u011fal. Onlar immunitet sistemini d\u0259st\u0259kl\u0259y\u0259n v\u0259 d\u0259rini möhk\u0259m saxlayan C vitamini il\u0259 z\u0259ngindir.
\nSardina. Güclü kalsium, omeqa-3 ya\u011f tur\u015fular\u0131 v\u0259 D v\u0259 B12 vitaminl\u0259ri m\u0259nb\u0259yidir.
\nbadam. Yüks\u0259k mono doymam\u0131\u015f ya\u011f v\u0259 lif t\u0259rkibi say\u0259sind\u0259 ür\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259yir.
\nS\u0131x\u0131lm\u0131\u015f zeytun ya\u011f\u0131. T\u0259rkibind\u0259 antioksidant t\u0259sir göst\u0259r\u0259n v\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n polifenollar var.
\nQaragil\u0259. B\u0259d\u0259ni oksidl\u0259\u015fdirici stressd\u0259n qoruma\u011fa köm\u0259k ed\u0259n antioksidantlar\u0131n m\u0259nb\u0259yidir.
\nBrokoli. \u0130mmuniteti v\u0259 sümük sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n C vitamini v\u0259 K vitamini il\u0259 z\u0259ngindir.
\nCia toxumu. Omeqa-3 ya\u011f tur\u015fular\u0131, lif v\u0259 zülal ehtiva ed\u0259n yüks\u0259k qidal\u0131 qidad\u0131r.
\nnan\u0259. O, t\u0259kc\u0259 çaya dadl\u0131 \u0259lav\u0259 deyil, h\u0259m d\u0259 m\u0259d\u0259nin sa\u011flam saxlanmas\u0131na köm\u0259k ed\u0259n antiseptik xüsusiyy\u0259tl\u0259r\u0259 malikdir.
\nsar\u0131msaq. Güclü antibakterial v\u0259 iltihab \u0259leyhin\u0259 xüsusiyy\u0259tl\u0259r\u0259 malikdir. Dad\u0131 v\u0259 faydal\u0131 xüsusiyy\u0259tl\u0259rini yax\u015f\u0131la\u015fd\u0131rmaq üçün yem\u0259kl\u0259r\u0259 \u0259lav\u0259 edin.
\nZ\u0259nc\u0259fil. Bu, iltihab\u0131 azaltma\u011fa v\u0259 h\u0259zmi yax\u015f\u0131la\u015fd\u0131rma\u011fa köm\u0259k ed\u0259n t\u0259bii antiinflamatuard\u0131r.
\nmoruq. O, C vitamini v\u0259 lifl\u0259 z\u0259ngindir, immunitet sistemini gücl\u0259ndirm\u0259y\u0259 v\u0259 h\u0259zm sisteminin i\u015fini yax\u015f\u0131la\u015fd\u0131rma\u011fa köm\u0259k edir.
\ntofu. Mük\u0259mm\u0259l bir protein m\u0259nb\u0259yidir v\u0259 sa\u011flam b\u0259d\u0259ni d\u0259st\u0259kl\u0259m\u0259k üçün faydal\u0131 antioksidanlar\u0131 da ehtiva edir.
\nBu qidalar sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131 qoruma\u011fa, s\u0259hh\u0259tinizi yax\u015f\u0131la\u015fd\u0131rma\u011fa v\u0259 bir çox x\u0259st\u0259likl\u0259rin qar\u015f\u0131s\u0131n\u0131 alma\u011fa köm\u0259k ed\u0259 bil\u0259r. Unutmay\u0131n ki, \u0259n yax\u015f\u0131 n\u0259tic\u0259l\u0259r üçün onlar\u0131 balansla\u015fd\u0131r\u0131lm\u0131\u015f miqdarda istehlak etm\u0259k vacibdir.
\n <\/p>\n","protected":false},"excerpt":{"rendered":"

H\u0259yat\u0131n müasir tempi çox vaxt bizi sa\u011flam qidalanman\u0131n vacibliyini unutdurur.  Balansla\u015fd\u0131r\u0131lm\u0131\u015f p\u0259hriz sa\u011flam qalma\u011f\u0131n açar\u0131d\u0131r, lakin bu gün biz özünüzü enerjili hiss etm\u0259k v\u0259 sa\u011flam qalmaq üçün p\u0259hriziniz\u0259 tam olaraq…<\/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-215764","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\/215764","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=215764"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/215764\/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=215764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=215764"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=215764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}