{"id":224138,"date":"2025-05-26T07:30:58","date_gmt":"2025-05-26T03:30:58","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=224138","title":{"rendered":"G\u0259nc qalmaq \u00fc\u00e7\u00fcn n\u0259 yem\u0259k laz\u0131md\u0131r:"},"content":{"rendered":"

Orta ya\u015fda bu yüks\u0259k keyfiyy\u0259tli karbohidratlardan daha çox yem\u0259k, h\u0259m fiziki, h\u0259m d\u0259 zehni olaraq yava\u015f ya\u015flanman\u0131za köm\u0259k ed\u0259 bil\u0259r.
\nYeni t\u0259dqiqat orta ya\u015fda yüks\u0259k keyfiyy\u0259tli karbohidrat istehlak\u0131n\u0131 daha sa\u011flam ya\u015flanma il\u0259 \u0259laq\u0259l\u0259ndirir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, Eatingwell yaz\u0131r ki, yüks\u0259k keyfiyy\u0259tli karbohidratlar bütün tax\u0131llardan, meyv\u0259l\u0259rd\u0259n, ni\u015fastal\u0131 olmayan t\u0259r\u0259v\u0259zl\u0259rd\u0259n v\u0259 paxlal\u0131lardan olanlard\u0131r. Bu karbohidratlar onillikl\u0259r sonra daha yax\u015f\u0131 fiziki funksiya v\u0259 idrak sa\u011flaml\u0131\u011f\u0131 il\u0259 \u0259laq\u0259l\u0259ndirildi, – diyetoloq Annie Nguyen bildirir.<\/p>\n

40 v\u0259 50 ya\u015flar\u0131n\u0131zda yedikl\u0259riniz qocald\u0131qca n\u0259 q\u0259d\u0259r yava\u015f qocald\u0131\u011f\u0131n\u0131z\u0131 mü\u0259yy\u0259n etm\u0259y\u0259 köm\u0259k ed\u0259 bil\u0259r. Yeni bir ara\u015fd\u0131rmaya gör\u0259, bir diyetoloq, orta ya\u015fda daha yüks\u0259k keyfiyy\u0259tli karbohidratlar v\u0259 lif istehlak ed\u0259n qad\u0131nlar\u0131n yax\u015f\u0131 fiziki v\u0259 idrak funksiyas\u0131 il\u0259 v\u0259 \u0259sas xroniki x\u0259st\u0259likl\u0259ri olmayan qocal\u0131\u011fa çatma ehtimal\u0131 daha yüks\u0259k oldu\u011funu söyl\u0259yir.<\/p>\n

Maraql\u0131d\u0131r ki, peçenye v\u0259 a\u011f unlu makaron kimi karbohidratlar \u0259ks t\u0259sir göst\u0259rirdi.
\nT\u0259hlil göst\u0259rdi ki, tam tax\u0131llardan, meyv\u0259l\u0259rd\u0259n, t\u0259r\u0259v\u0259zl\u0259rd\u0259n v\u0259 paxlal\u0131lardan yüks\u0259k keyfiyy\u0259tli karbohidratlar v\u0259 orta ya\u015fda daha yüks\u0259k ümumi p\u0259hriz lifi istehlak\u0131 sa\u011flam qocalma v\u0259 daha yax\u015f\u0131 psixi v\u0259 fiziki sa\u011flaml\u0131q ehtimal\u0131 6-37% il\u0259 \u0259laq\u0259l\u0259ndirilir.<\/p>\n

Bu arada, \u0259lav\u0259 \u015f\u0259k\u0259rl\u0259rd\u0259n, a\u011f çör\u0259kd\u0259n v\u0259 dig\u0259r emal olunmu\u015f tax\u0131llardan t\u0259mizl\u0259nmi\u015f karbohidratlarda yüks\u0259k p\u0259hrizl\u0259r daha pis n\u0259tic\u0259l\u0259rl\u0259 \u0259laq\u0259l\u0259ndirildi. Daha çox t\u0259mizl\u0259nmi\u015f karbohidratlar yey\u0259n qad\u0131nlar\u0131n yax\u015f\u0131 qocalma ehtimal\u0131 13% az idi. Kartof v\u0259 qar\u011f\u0131dal\u0131 kimi ni\u015fastal\u0131 t\u0259r\u0259v\u0259zl\u0259r, xüsus\u0259n d\u0259 böyük miqdarda istehlak edildikd\u0259, ya\u015flanman\u0131n a\u015fa\u011f\u0131 göst\u0259ricil\u0259ri il\u0259 \u0259laq\u0259l\u0259ndirilmi\u015fdir.<\/p>\n

Aliml\u0259r mü\u0259yy\u0259n makronutrientl\u0259r yüks\u0259k keyfiyy\u0259tli karbohidratlarla \u0259v\u0259z edildikd\u0259 ba\u015f ver\u0259nl\u0259r\u0259 d\u0259 bax\u0131blar. Rafine edilmi\u015f karbohidratlar, ya\u011flar v\u0259 ya heyvan zülallar\u0131n\u0131 yüks\u0259k keyfiyy\u0259tli karbohidratlarla \u0259v\u0259z etm\u0259k sa\u011flam qocalma \u015fans\u0131n\u0131 7-16% art\u0131r\u0131r.<\/p>\n

Dietoloq qeyd edib ki, p\u0259hriziniz\u0259 daha çox tam tax\u0131l \u0259lav\u0259 etm\u0259k ist\u0259yirsinizs\u0259, ma\u011fazada a\u011f düyü v\u0259 ya makaron \u0259v\u0259zin\u0259 q\u0259hv\u0259yi düyü, quinoa, yulaf, bulqur v\u0259 ya farro seçin.
\n"H\u0259r yem\u0259y\u0259 \u0259lav\u0259 bir porsiya t\u0259r\u0259v\u0259z v\u0259 ya meyv\u0259 \u0259lav\u0259 etm\u0259y\u0259 çal\u0131\u015f\u0131n. Dondurulmu\u015f v\u0259 konservl\u0259\u015fdirilmi\u015f variantlar (\u015f\u0259k\u0259r v\u0259 ya duz \u0259lav\u0259 edilm\u0259d\u0259n) \u0259la v\u0259 s\u0259rf\u0259li seçimdir", – diyetoloq m\u0259sl\u0259h\u0259t gördü.<\/p>\n

Nguyen \u0259lav\u0259 etdi ki, p\u0259hriz\u0259 paxlal\u0131lar \u0259lav\u0259 etm\u0259k d\u0259 köm\u0259k ed\u0259 bil\u0259r. Lobya, m\u0259rcim\u0259k v\u0259 noxud büdc\u0259y\u0259 uy\u011fun, yüks\u0259k lifli bitki \u0259sasl\u0131 karbohidratlar v\u0259 zülal m\u0259nb\u0259l\u0259ridir.
\n"Q\u0259lyanalt\u0131lar\u0131n\u0131zdak\u0131 b\u0259zi d\u0259yi\u015fiklikl\u0259r d\u0259 köm\u0259k ed\u0259 bil\u0259r, xüsus\u0259n d\u0259 daha çox i\u015fl\u0259nmi\u015f, z\u0259rif q\u0259lyanalt\u0131lar seçm\u0259y\u0259 meyllisinizs\u0259. T\u0259z\u0259 meyv\u0259, qovrulmu\u015f noxud v\u0259 ya qoz ya\u011f\u0131 il\u0259 tam tax\u0131ll\u0131 tost kimi seçiml\u0259r üçün kraker v\u0259 çipsl\u0259ri d\u0259yi\u015fdirm\u0259y\u0259 çal\u0131\u015f\u0131n", – diyetoloq payla\u015fd\u0131.<\/p>\n

O qeyd etdi ki, bu kiçik d\u0259yi\u015fiklikl\u0259r zamanla \u0259lav\u0259 oluna bil\u0259r v\u0259 potensial olaraq sonrak\u0131 ill\u0259rd\u0259 zehni ayd\u0131nl\u0131\u011f\u0131, fiziki gücü v\u0259 ümumi rifah\u0131 qoruma\u011fa köm\u0259k ed\u0259 bil\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Orta ya\u015fda bu yüks\u0259k keyfiyy\u0259tli karbohidratlardan daha çox yem\u0259k, h\u0259m fiziki, h\u0259m d\u0259 zehni olaraq yava\u015f ya\u015flanman\u0131za köm\u0259k ed\u0259 bil\u0259r. Yeni t\u0259dqiqat orta ya\u015fda yüks\u0259k keyfiyy\u0259tli karbohidrat istehlak\u0131n\u0131 daha sa\u011flam…<\/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-224138","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\/224138","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=224138"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/224138\/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=224138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=224138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=224138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}