{"id":229391,"date":"2025-08-25T10:40:42","date_gmt":"2025-08-25T06:40:42","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=229391","title":{"rendered":"B\u0259d\u0259nd\u0259ki iltihab\u0131 “yat\u0131ran”"},"content":{"rendered":"

B\u0259d\u0259nd\u0259 iltihab\u0131n s\u0259b\u0259bl\u0259rind\u0259n biri oksidl\u0259\u015fdirici stressdir. Bu, "s\u0259rb\u0259st radikallar" elmi ad\u0131 olan çoxlu qeyri-sabit molekullar\u0131n hüceyr\u0259l\u0259ri “bombalad\u0131\u011f\u0131” zaman ba\u015f verir. Orqanizm ad\u0259t\u0259n bu molekullar\u0131 madd\u0259l\u0259r mübadil\u0259sinin \u0259lav\u0259 m\u0259hsulu kimi istehsal edir, lakin onlar\u0131n say\u0131 h\u0259m d\u0259 çirkl\u0259nmi\u015f hava, gün\u0259\u015f i\u015f\u0131\u011f\u0131, düzgün olmayan qidalanma, pis v\u0259rdi\u015fl\u0259r, pis yuxu v\u0259 d\u0259rmanlar hesab\u0131na art\u0131r. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 “Eatingwell” yaz\u0131r.
\nH\u0259ddind\u0259n art\u0131q miqdarda s\u0259rb\u0259st radikallar iltihaba s\u0259b\u0259b olur, bu da xroniki hala g\u0259l\u0259 bil\u0259r v\u0259 n\u0259tic\u0259d\u0259 xroniki x\u0259st\u0259likl\u0259r yaran\u0131r. Ancaq yax\u015f\u0131 x\u0259b\u0259r odur ki, oksidl\u0259\u015fdirici stress p\u0259hrizd\u0259 kifay\u0259t q\u0259d\u0259r miqdarda antioksidan t\u0259min etm\u0259kl\u0259 t\u0259sirl\u0259n\u0259 bil\u0259r. Bunun üçün xüsusil\u0259 meyv\u0259 yem\u0259lisiniz.
\n1. Qaragil\u0259<\/strong>
\nAntioksidantlarla z\u0259ngin meyv\u0259l\u0259r aras\u0131nda qaragil\u0259 birinci yerd\u0259dir. Onlar b\u0259d\u0259ni qorumaq üçün birlikd\u0259 i\u015fl\u0259y\u0259n antosiyaninl\u0259r, flavonoidl\u0259r, fenolik tur\u015fular v\u0259 stilbenl\u0259r kimi fitokimy\u0259vi madd\u0259l\u0259rl\u0259 z\u0259ngindirl\u0259r.
\nQaragil\u0259 tünd mavi d\u0259risind\u0259 çoxlu miqdarda antioksidant ehtiva edir. Söhb\u0259t antosiyaninl\u0259rd\u0259n, iltihabla mübariz\u0259 aparma\u011fa v\u0259 beyni qoruma\u011fa köm\u0259k ed\u0259n güclü antiinflamatuar birl\u0259\u015fm\u0259l\u0259rd\u0259n gedir.
\nAra\u015fd\u0131rmalar göst\u0259rib ki, münt\u0259z\u0259m olaraq qaragil\u0259 yey\u0259n insanlarda ür\u0259k-damar x\u0259st\u0259likl\u0259ri v\u0259 2-ci tip \u015f\u0259k\u0259rli diabet riski daha az olur, ç\u0259kil\u0259rin\u0259 n\u0259zar\u0259t etm\u0259kd\u0259 daha t\u0259sirli olur v\u0259 beyin funksiyalar\u0131 daha yax\u015f\u0131 olur.
\n100 qraml\u0131q qaragil\u0259 porsiyas\u0131 9 mmol-\u0259 q\u0259d\u0259r antioksidant ehtiva edir.
\n2. Nar<\/strong>
\n\u015eir\u0259li yaqut-q\u0131rm\u0131z\u0131 nar toxumlar\u0131nda olan antioksidantlar piyl\u0259nm\u0259, ür\u0259k-damar x\u0259st\u0259likl\u0259ri v\u0259 diabet kimi xroniki x\u0259st\u0259likl\u0259rl\u0259 \u0259laq\u0259li mü\u0259yy\u0259n biomarkerl\u0259rin s\u0259viyy\u0259sini azald\u0131r.
\nBu sa\u011flaml\u0131q faydalar\u0131 \u0259sas\u0259n antioksidant punicalagin varl\u0131\u011f\u0131 il\u0259 ba\u011fl\u0131d\u0131r. Laboratoriya v\u0259 heyvan t\u0259dqiqatlar\u0131nda onun ür\u0259k x\u0259st\u0259liyi, diabet, iltihab v\u0259 Alzheimer x\u0259st\u0259liyi il\u0259 \u0259laq\u0259li prosesl\u0259r\u0259 t\u0259sir göst\u0259rdiyi göst\u0259rilmi\u015fdir.
\n100 qram toxumda 9 mmola q\u0259d\u0259r antioksidant var.
\n3. Albal\u0131<\/strong>
\nT\u0259dqiqatlar göst\u0259rir ki, tur\u015f albal\u0131 münt\u0259z\u0259m istehlakla artan yüngül iltihab \u0259leyhin\u0259 t\u0259sir\u0259 malikdir. Buna gör\u0259 d\u0259, onlar iltihab\u0131 müalic\u0259 etm\u0259kd\u0259 deyil, qar\u015f\u0131s\u0131n\u0131 almaqda t\u0259sirli olurlar. P\u0259hriziniz\u0259 t\u0259z\u0259, dondurulmu\u015f, qurudulmu\u015f v\u0259 ya \u015fir\u0259l\u0259nmi\u015f albal\u0131 \u0259lav\u0259 etm\u0259kl\u0259 b\u0259d\u0259nd\u0259 sa\u011flam iltihab balans\u0131n\u0131 saxlaya bil\u0259rsiniz.
\nGilas\u0131n dig\u0259r faydas\u0131 da yuxunun keyfiyy\u0259tini yax\u015f\u0131la\u015fd\u0131ra bilm\u0259sidir. Bir ara\u015fd\u0131rmada ya\u015fl\u0131 insanlar iki h\u0259ft\u0259 \u0259rzind\u0259 günd\u0259 iki d\u0259f\u0259 bir st\u0259kan albal\u0131 suyu içibl\u0259r. N\u0259tic\u0259d\u0259, onlar\u0131n melatonin s\u0259viyy\u0259si artd\u0131, iltihab azald\u0131 v\u0259 yuxu yax\u015f\u0131la\u015fd\u0131.
\n100 qram albal\u0131 7 mmola q\u0259d\u0259r antioksidant ehtiva edir.
\n4. Böyürtk\u0259n<\/strong>
\nBöyürtk\u0259ni t\u0259\u015fkil ed\u0259n kiçik toxumlar\u0131n h\u0259r biri A v\u0259 C vitaminl\u0259ri, karotenoidl\u0259r, sterollar v\u0259 terpenoidl\u0259rl\u0259 z\u0259ngin qoruyucu birl\u0259\u015fm\u0259l\u0259ri ehtiva edir v\u0259 a\u015fa\u011f\u0131 kalorili m\u0259zmunu il\u0259 güclü sa\u011flaml\u0131q faydalar\u0131 t\u0259min edir.
\nT\u0259dqiqatlar göst\u0259rir ki, böyürtk\u0259n antioksidantlarla xüsusil\u0259 z\u0259ngindir v\u0259 bu, mü\u0259yy\u0259n x\u0259st\u0259likl\u0259rl\u0259 \u0259laq\u0259li iltihaba s\u0259b\u0259b olan molekullar\u0131n s\u0259rb\u0259st burax\u0131lmas\u0131na mane ola bil\u0259r.
\n100 qraml\u0131q böyürtk\u0259n porsiyas\u0131 6 mmol antioksidant ehtiva edir.
\n5. Goji gil\u0259meyv\u0259<\/strong>
\nGoji gil\u0259meyv\u0259 özün\u0259m\u0259xsus \u015firin v\u0259 tur\u015f dad\u0131na malikdir. Onlar\u0131n canl\u0131 r\u0259ngi karotenoidl\u0259rin varl\u0131\u011f\u0131na sübutdur, onlar\u0131n \u0259n çoxu görm\u0259 üçün vacib olan güclü antioksidant olan zeaksantindir.
\nT\u0259dqiqatlar göst\u0259rir ki, goji gil\u0259meyv\u0259 qan \u015f\u0259k\u0259rini azaltma\u011fa, xolesterinin s\u0259viyy\u0259sini yax\u015f\u0131la\u015fd\u0131rma\u011fa, immunitet funksiyas\u0131n\u0131 d\u0259st\u0259kl\u0259m\u0259y\u0259 v\u0259 ya\u015flanma \u0259leyhin\u0259 faydalar t\u0259min etm\u0259y\u0259 köm\u0259k ed\u0259 bil\u0259r.
\n100 qraml\u0131q goji porsiyas\u0131 t\u0259xmin\u0259n 4 mmol antioksidant ehtiva edir.
\n6. Moruq<\/strong>
\nMoruq oksidl\u0259\u015fdirici stress v\u0259 iltihabla mübariz\u0259 apara bil\u0259n, bir çox xroniki x\u0259st\u0259likl\u0259rin inki\u015faf\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 alan qoruyucu antioksidantlarla yükl\u0259nir.
\n100 qraml\u0131q moruqda 4 mmol antioksidant var.<\/p>\n","protected":false},"excerpt":{"rendered":"

B\u0259d\u0259nd\u0259 iltihab\u0131n s\u0259b\u0259bl\u0259rind\u0259n biri oksidl\u0259\u015fdirici stressdir. Bu, "s\u0259rb\u0259st radikallar" elmi ad\u0131 olan çoxlu qeyri-sabit molekullar\u0131n hüceyr\u0259l\u0259ri “bombalad\u0131\u011f\u0131” zaman ba\u015f verir. Orqanizm ad\u0259t\u0259n bu molekullar\u0131 madd\u0259l\u0259r mübadil\u0259sinin \u0259lav\u0259 m\u0259hsulu kimi istehsal…<\/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-229391","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\/229391","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=229391"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/229391\/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=229391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=229391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=229391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}