{"id":229390,"date":"2025-08-25T10:18:37","date_gmt":"2025-08-25T06:18:37","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=229390","title":{"rendered":"Ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131 \u00fc\u00e7\u00fcn bir n\u00f6mr\u0259li \u015fam yem\u0259yi"},"content":{"rendered":"

Ba\u011f\u0131rsaq-sa\u011flam \u015fam yem\u0259yi yaln\u0131z bir super t\u0259rkib\u0259 malik deyil – h\u0259r \u015fey düzgün qidalar\u0131 v\u0259 v\u0259rdi\u015fl\u0259ri birl\u0259\u015fdirm\u0259kd\u0259n ibar\u0259tdir.<\/strong><\/p>\n

Ucnoqta.az EatingWell-\u0259 istinad\u0259n x\u0259b\u0259r verir ki, o, probiyotikl\u0259ri, prebiyotik lifl\u0259ri v\u0259 iltihab \u0259leyhin\u0259 qidalar\u0131 birl\u0259\u015fdirm\u0259lidir. Buna \u0259saslanaraq, ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131 üçün \u0259n yax\u015f\u0131 naharlardan biri his\u0259 verilmi\u015f noxud v\u0259 göy\u0259rti il\u0259 q\u0131zard\u0131lm\u0131\u015f q\u0131z\u0131lbal\u0131q olard\u0131.<\/p>\n

Probiotikl\u0259rl\u0259 z\u0259ngin t\u0259rkibi
\nProbiyotikl\u0259r ba\u011f\u0131rsaqlar\u0131n\u0131z\u0131 doldurma\u011fa v\u0259 sa\u011flam mikrobiom yaratma\u011fa köm\u0259k ed\u0259n faydal\u0131 canl\u0131 bakteriyalard\u0131r.
\nProbiyotikl\u0259ri kimçi, duzlu k\u0259l\u0259m, miso, kefir v\u0259 b\u0259zi növ k\u0259smik kimi qidalarda tapmaq olar. K\u0259l\u0259m h\u0259mçinin ba\u011f\u0131rsaq floran\u0131z\u0131 qoruma\u011fa köm\u0259k edir. Qat\u0131q \u015fam yem\u0259yin\u0259 \u0259lav\u0259 etm\u0259k üçün ba\u015fqa bir probiotikl\u0259 z\u0259ngin qidad\u0131r. Diyetoloq Diana Mesa CDCES onu sar\u011f\u0131 v\u0259 ya marinad üçün \u0259sas kimi istifad\u0259 etm\u0259yi tövsiy\u0259 edir.<\/p>\n

Prebiyotik lif
\n"Ba\u011f\u0131rsa\u011f\u0131n\u0131zdak\u0131 bakteriyalar, qaz v\u0259 q\u0131sa z\u0259ncirli ya\u011f tur\u015fular\u0131 kimi \u0259lav\u0259 m\u0259hsullar buraxaraq, prebiotik lifi fermentl\u0259\u015fdirir" – Mesa qeyd edir. 
\n"Q\u0131sa z\u0259ncirli ya\u011f tur\u015fular\u0131 yaln\u0131z ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131 üçün deyil, h\u0259m d\u0259 ümumi sa\u011flaml\u0131q üçün faydal\u0131 olan iltihab \u0259leyhin\u0259 xüsusiyy\u0259tl\u0259r\u0259 malikdir" dey\u0259 izah edir.<\/p>\n

\u0130ltihab \u0259leyhin\u0259 qidalar
\n\u018fn yax\u015f\u0131lar\u0131n tövsiy\u0259 etdiyi antiinflamatuar madd\u0259l\u0259r\u0259 ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259r, ya\u011fl\u0131 bal\u0131qlar v\u0259 s\u0131zma zeytun ya\u011f\u0131 daxildir.
\nSiz h\u0259mçinin kapsaisin t\u0259rkibin\u0259 gör\u0259 antiinflamatuar t\u0259sir göst\u0259r\u0259 bil\u0259n \u0259dviyyat olan q\u0131rm\u0131z\u0131 bib\u0259r il\u0259 yem\u0259yi dadmaq olar. T\u0259dqiqatlar göst\u0259rir ki, kapsaisin iltihab\u0131 azaltma\u011fa v\u0259 faydal\u0131 ba\u011f\u0131rsaq bakteriyalar\u0131n\u0131n böyüm\u0259sini t\u0259\u015fviq ed\u0259n kolonda musin istehsal\u0131n\u0131 stimulla\u015fd\u0131rma\u011fa köm\u0259k ed\u0259 bil\u0259r.<\/p>\n

Bitki \u0259sasl\u0131 qidalar
\nBa\u011f\u0131rsaq üçün sa\u011flam bir \u015fam yem\u0259yi üçün çoxlu bitki yediyiniz\u0259 \u0259min olun. Bir ara\u015fd\u0131rma, bitki qidalar\u0131 il\u0259 z\u0259ngin olan Aral\u0131q d\u0259nizi p\u0259hrizini yey\u0259n insanlar\u0131n lifi az, \u015f\u0259k\u0259r v\u0259 heyvan m\u0259n\u015f\u0259li m\u0259hsullar\u0131n \u0259lav\u0259 olundu\u011fu tipik Q\u0259rb p\u0259hrizini yey\u0259nl\u0259r\u0259 nisb\u0259t\u0259n \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 daha müxt\u0259lif ba\u011f\u0131rsaq mikrobiomlar\u0131na sahib oldu\u011funu göst\u0259rdi. T\u0259dqiqatç\u0131lar bitki qidalar\u0131nda bol olan antioksidanlar\u0131n bununla \u0259laq\u0259si ola bil\u0259c\u0259yin\u0259 inan\u0131rlar.<\/p>\n

A\u015fa\u011f\u0131 stressli mühit
\nNec\u0259 yediyiniz d\u0259 ön\u0259mlidir. A\u011f\u0131ll\u0131 yem\u0259k sinir sisteminizi t\u0259nziml\u0259m\u0259y\u0259 köm\u0259k ed\u0259 bil\u0259r v\u0259 optimal h\u0259zm üçün vücudunuzun "istirah\u0259t v\u0259 h\u0259zm" rejimin\u0259 keçm\u0259sin\u0259 köm\u0259k ed\u0259 bil\u0259r. \u018fslind\u0259, zehinliliy\u0259 \u0259saslanan stressin azald\u0131lmas\u0131na baxan t\u0259dqiqatlar, zehinli qidalanan insanlarda m\u0259d\u0259-ba\u011f\u0131rsaq simptomlar\u0131nda \u0259h\u0259miyy\u0259tli ir\u0259lil\u0259yi\u015fl\u0259r göst\u0259rmi\u015fdir.
\n <\/p>\n","protected":false},"excerpt":{"rendered":"

Ba\u011f\u0131rsaq-sa\u011flam \u015fam yem\u0259yi yaln\u0131z bir super t\u0259rkib\u0259 malik deyil – h\u0259r \u015fey düzgün qidalar\u0131 v\u0259 v\u0259rdi\u015fl\u0259ri birl\u0259\u015fdirm\u0259kd\u0259n ibar\u0259tdir. Ucnoqta.az EatingWell-\u0259 istinad\u0259n x\u0259b\u0259r verir ki, o, probiyotikl\u0259ri, prebiyotik lifl\u0259ri v\u0259 iltihab…<\/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-229390","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\/229390","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=229390"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/229390\/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=229390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=229390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=229390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}