{"id":229837,"date":"2025-09-03T07:34:12","date_gmt":"2025-09-03T03:34:12","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=229837","title":{"rendered":"45 ya\u015fdan sonra nec\u0259 qidalanmal\u0131:"},"content":{"rendered":"

Ya\u015flanma\u011f\u0131 dayand\u0131ra bil\u0259c\u0259k sehrli qida olmasa da, 40 ya\u015flar\u0131nda sa\u011flam v\u0259rdi\u015fl\u0259r inki\u015faf etdirm\u0259k xroniki x\u0259st\u0259likl\u0259rin inki\u015faf riskini azaltma\u011fa köm\u0259k ed\u0259 bil\u0259r.
\nYeni q\u0131r\u0131\u015flar v\u0259 a\u011f saçlara \u0259lav\u0259 olaraq, 40 ya\u015f\u0131na girm\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131za yeni bir \u015f\u0259kild\u0259 baxma\u011f\u0131n\u0131za s\u0259b\u0259b ola bil\u0259r. \u018fvv\u0259ll\u0259r "uzaqda" görün\u0259n x\u0259rç\u0259ng, ür\u0259k x\u0259st\u0259likl\u0259ri v\u0259 demans kimi ad\u0259t\u0259n ya\u015flanma il\u0259 \u0259laq\u0259li xroniki x\u0259st\u0259likl\u0259r ön plana ç\u0131x\u0131b.<\/strong><\/p>\n

Ucnoqta.az bildirir ki, Eatingwell yaz\u0131r ki, vaxt\u0131 geri qaytara bil\u0259c\u0259k heç bir sehrli qida olmasa da, 40 ya\u015flar\u0131nda sa\u011flam v\u0259rdi\u015fl\u0259r inki\u015faf etdirm\u0259k xroniki x\u0259st\u0259likl\u0259rin inki\u015faf riskini azaltma\u011fa köm\u0259k ed\u0259 bil\u0259r.<\/p>\n

1. Zeytun ya\u011f\u0131<\/strong>
\nBir çox dig\u0259r ya\u011flardan daha sa\u011flam ya\u011f profilin\u0259 malikdir v\u0259 polifenollarla z\u0259ngindir – antioksidant v\u0259 iltihab \u0259leyhin\u0259 xüsusiyy\u0259tl\u0259r\u0259 malik bitki birl\u0259\u015fm\u0259l\u0259ri.
\n\u0130ltihab il\u0259 mübariz\u0259 vacibdir, çünki ya\u015flanma il\u0259 \u0259laq\u0259li xroniki x\u0259st\u0259likl\u0259rin inki\u015faf\u0131na t\u0259kan ver\u0259n budur.
\nÜst\u0259lik, ya\u015fland\u0131qca beyninizi qoruya bil\u0259c\u0259k v\u0259rdi\u015fl\u0259r yaratma\u011fa ba\u015flamaq üçün \u0259la vaxtd\u0131r. T\u0259dqiqat göst\u0259rir ki, günd\u0259 t\u0259xmin\u0259n ½ xör\u0259k qa\u015f\u0131\u011f\u0131 zeytun ya\u011f\u0131 içm\u0259k demansdan ölm\u0259 riskinizi 28% azald\u0131r.
\n2. F\u0131nd\u0131q<\/strong>
\nOnlar çoxsayl\u0131 sa\u011flaml\u0131q faydalar\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir. Tez-tez ç\u0259r\u0259z q\u0259lyanalt\u0131 etm\u0259k 2-ci tip diabet, ür\u0259k x\u0259st\u0259liyi v\u0259 b\u0259zi x\u0259rç\u0259ngl\u0259r riskinin azalmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir. Xüsusil\u0259 qoz sa\u011flam qocalma üçün \u0259n faydal\u0131d\u0131r.
\n3. Tünd ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259r<\/strong>
\n"Tünd ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259r yem\u0259k uzunmüdd\u0259tli sa\u011flaml\u0131\u011fa s\u0259rmay\u0259 qoyma\u011f\u0131n sad\u0259, lakin t\u0259sirli bir yoludur. Arugula, ispanaq, k\u0259l\u0259m v\u0259 paz\u0131 kimi yarpaql\u0131 göy\u0259rtil\u0259r idrak funksiyas\u0131n\u0131, ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 v\u0259 güclü sümükl\u0259ri qorumaq üçün 40 ya\u015fdan sonra vacibdir" dey\u0259 qeydiyyatdan keçmi\u015f diyetisyen Sarah Nash deyir.
\nO qeyd etdi ki, yarpaql\u0131 göy\u0259rtil\u0259rd\u0259 olan beyin üçün sa\u011flam qidalar aras\u0131nda "beyin funksiyas\u0131 üçün \u0259sas qida madd\u0259si olan folat, h\u0259mçinin ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131ran v\u0259 idrak qabiliyy\u0259tinin z\u0259ifl\u0259m\u0259sini l\u0259ngid\u0259 bil\u0259n antioksidantlar" var.
\n4. K\u0259tan toxumu<\/strong>
\n\u0130ki xör\u0259k qa\u015f\u0131\u011f\u0131 k\u0259tan toxumunda 4 qram lif var ki, bu da tövsiy\u0259 olunan günd\u0259lik q\u0259bulun t\u0259xmin\u0259n 14 faizini t\u0259\u015fkil edir.
\nK\u0259tan toxumlar\u0131nda olan bütün unikal qida madd\u0259l\u0259rinin birl\u0259\u015fm\u0259sidir ki, onun qocalma \u0259leyhin\u0259 faydalar\u0131n\u0131n çoxuna cavabdehdir.
\n5. Teff<\/strong>
\nTeff, \u0259srl\u0259r boyu Efiopiya m\u0259tb\u0259xinin \u0259sas m\u0259hsulu olan kiçik, özü olmayan tax\u0131ld\u0131r v\u0259 yax\u015f\u0131 s\u0259b\u0259bd\u0259n bütün dünyada populyarl\u0131q qazan\u0131r".<\/p>\n

Orta ya\u015fda münt\u0259z\u0259m olaraq daha çox tam tax\u0131l istehlak ed\u0259n insanlar daha uzun, daha sa\u011flam ya\u015fay\u0131rlar. Bunun s\u0259b\u0259bi, teff kimi bütün tax\u0131llar\u0131n sa\u011flam h\u0259zmi t\u0259\u015fviq ed\u0259n v\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n p\u0259hriz lifi il\u0259 z\u0259ngin olmas\u0131d\u0131r.
\n6. Yunan qat\u0131\u011f\u0131<\/strong>
\nBa\u011f\u0131rsaq mikrobiomu ya\u015fland\u0131qca xroniki x\u0259st\u0259lik riskini azaltmaqda mühüm rol oynay\u0131r, buna gör\u0259 d\u0259 40 ya\u015f\u0131n\u0131z ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131 optimalla\u015fd\u0131rmaq üçün mük\u0259mm\u0259l vaxtd\u0131r.
\nYunan yoqurtu yax\u015f\u0131 ba\u011f\u0131rsaq bakteriyalar\u0131n\u0131z\u0131n inki\u015faf\u0131na köm\u0259k ed\u0259n probiyotikl\u0259r v\u0259 dig\u0259r qidalarla z\u0259ngindir.
\nQat\u0131q yem\u0259k daha çox zülal alma\u011fa da köm\u0259k ed\u0259 bil\u0259r v\u0259 p\u0259hrizinizd\u0259 protein\u0259 üstünlük verm\u0259k 40 ya\u015fdan sonra \u0259z\u0259l\u0259 itkisini minimuma endirm\u0259y\u0259 köm\u0259k ed\u0259 bil\u0259r. Qat\u0131q eyni zamanda, qocal\u0131qda beyin sa\u011flaml\u0131\u011f\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131rma\u011fa köm\u0259k ed\u0259n ba\u015fqa bir az tan\u0131nan qida madd\u0259sinin – xolinin yax\u015f\u0131 m\u0259nb\u0259yidir.
\n7. Gil\u0259meyv\u0259<\/strong>
\nYa\u015fla ba\u011fl\u0131 x\u0259st\u0259likl\u0259rin riskini art\u0131ran oksidl\u0259\u015fdirici stress v\u0259 iltihabla mübariz\u0259 üçün vacib olan antioksidantlarla z\u0259ngindirl\u0259r. Üst\u0259lik, gil\u0259meyv\u0259 münt\u0259z\u0259m istehlak\u0131n\u0131n beyni qocalman\u0131n v\u0259 iltihab\u0131n m\u0259nfi t\u0259sirl\u0259rind\u0259n qorudu\u011fu sübut edilmi\u015fdir.
\n8. Ya\u011fl\u0131 bal\u0131q<\/strong>
\nÜr\u0259yinizi v\u0259 beyin sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131 gücl\u0259ndir\u0259c\u0259k yem\u0259k axtar\u0131rs\u0131n\u0131zsa, ya\u011fl\u0131 bal\u0131q bizim favoritimizdir.
\nZülaldan \u0259lav\u0259, q\u0131z\u0131lbal\u0131q, alabal\u0131q v\u0259 skumbriya kimi ya\u011fl\u0131 bal\u0131qlar ür\u0259k v\u0259 beyin sa\u011flaml\u0131\u011f\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131ran v\u0259 iltihab\u0131 azaltma\u011fa köm\u0259k ed\u0259n omeqa-3 ya\u011flar\u0131 il\u0259 z\u0259ngindir.
\n40 ya\u015fdan yuxar\u0131 qad\u0131nlar üçün bu omeqa-3 ya\u011flar\u0131 hormonal tarazl\u0131\u011f\u0131 qoruma\u011fa v\u0259 perimenopoz v\u0259 menopozla \u0259laq\u0259li simptomlar\u0131n \u015fidd\u0259tini azaltma\u011fa köm\u0259k edir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ya\u015flanma\u011f\u0131 dayand\u0131ra bil\u0259c\u0259k sehrli qida olmasa da, 40 ya\u015flar\u0131nda sa\u011flam v\u0259rdi\u015fl\u0259r inki\u015faf etdirm\u0259k xroniki x\u0259st\u0259likl\u0259rin inki\u015faf riskini azaltma\u011fa köm\u0259k ed\u0259 bil\u0259r. Yeni q\u0131r\u0131\u015flar v\u0259 a\u011f saçlara \u0259lav\u0259 olaraq, 40 ya\u015f\u0131na…<\/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-229837","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\/229837","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=229837"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/229837\/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=229837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=229837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=229837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}