{"id":230468,"date":"2025-09-15T08:59:03","date_gmt":"2025-09-15T04:59:03","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=230468","title":{"rendered":"\u018flav\u0259l\u0259r olmadan D vitamini almaq \u00fc\u00e7\u00fcn"},"content":{"rendered":"

Müt\u0259x\u0259ssisl\u0259r vur\u011fulad\u0131lar ki, düzgün b\u0259sl\u0259nm\u0259y\u0259 v\u0259 mü\u0259yy\u0259n qidalanma v\u0259rdi\u015fl\u0259rin\u0259 diqq\u0259t yetirm\u0259kl\u0259 asanl\u0131qla kifay\u0259t q\u0259d\u0259r D vitamini \u0259ld\u0259 ed\u0259 bil\u0259rsiniz.
\nD vitamini güclü sümükl\u0259rin, \u0259z\u0259l\u0259 sa\u011flaml\u0131\u011f\u0131n\u0131n, madd\u0259l\u0259r mübadil\u0259sinin, toxunulmazl\u0131\u011f\u0131n v\u0259 beyin sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131 da daxil olmaqla bir çox b\u0259d\u0259n funksiyalar\u0131nda böyük rol oynay\u0131r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, Eatingwell yaz\u0131r ki, insan qida rasionunda D vitamini m\u0259nb\u0259l\u0259ri m\u0259hduddur, çünki çox az qidada bu vitamin t\u0259bii formada olur. Ancaq düzgün b\u0259sl\u0259nm\u0259y\u0259 diqq\u0259t yetirm\u0259kl\u0259, \u0259lav\u0259l\u0259r olmadan kifay\u0259t q\u0259d\u0259r D vitamini \u0259ld\u0259 ed\u0259 bil\u0259rsiniz.<\/p>\n

1. Yaban\u0131 halda tutulan ya\u011fl\u0131 bal\u0131qlar\u0131 yeyin<\/strong>
\nDiyetoloq Katherina Brooking deyib ki, ya\u011fl\u0131 bal\u0131q D vitamininin \u0259n z\u0259ngin t\u0259bii m\u0259nb\u0259l\u0259rind\u0259n biridir.
\nV\u0259h\u015fi ovlanan ya\u011fl\u0131 bal\u0131qlarda yeti\u015fdiril\u0259n bal\u0131qlardan daha çox D vitamini var.
\nSkumbriya, siy\u0259n\u0259k v\u0259 sardina da D vitamininin böyük qaynaqlar\u0131d\u0131r.
\n2. UV \u015füas\u0131 il\u0259 i\u015fl\u0259nmi\u015f göb\u0259l\u0259k yeyin<\/strong>
\nBütün meyv\u0259 v\u0259 t\u0259r\u0259v\u0259zl\u0259rd\u0259n yaln\u0131z UV \u015füas\u0131 il\u0259 i\u015fl\u0259nmi\u015f göb\u0259l\u0259kl\u0259rd\u0259 D vitamini var. "UV \u015füas\u0131 il\u0259 i\u015fl\u0259nmi\u015f göb\u0259l\u0259kl\u0259rin 100 qram\u0131nda 150-200 IU, b\u0259zi növl\u0259rd\u0259 is\u0259 h\u0259r porsiyada 400-500 IU ola bil\u0259r", – Brukinq bildirib.
\n3. Bir st\u0259kan süd içm\u0259k<\/strong>
\nDem\u0259k olar ki, bütün süd növl\u0259ri D vitamini ehtiva edir. "Ya\u011f t\u0259rkibind\u0259n as\u0131l\u0131 olmayaraq, dem\u0259k olar ki, bütün in\u0259k südü, o cüml\u0259d\u0259n laktozas\u0131z növl\u0259r, standartla\u015fd\u0131r\u0131lm\u0131\u015f miqdarda D vitamini il\u0259 z\u0259nginl\u0259\u015fdirilmi\u015fdir" dey\u0259 qeydiyyatdan keçmi\u015f diyetisyen Ceymi Mok izah edir.
\nBir st\u0259kan südd\u0259 D vitamininin günd\u0259lik d\u0259y\u0259rinin t\u0259xmin\u0259n 15%-i var.
\n4. Yumurta yeyin<\/strong>
\nOnlar D vitamini, el\u0259c\u0259 d\u0259 fosfor, d\u0259mir, folat, xolin v\u0259 zülal kimi bir çox dig\u0259r vitamin v\u0259 minerallar\u0131n m\u0259nb\u0259yidir.
\nBir böyük yumurtada 44 IU D vitamini var ki, bu da günd\u0259lik d\u0259y\u0259rin t\u0259xmin\u0259n 6%-ni t\u0259\u015fkil edir.
\n5. Porta\u011fal suyu içm\u0259k<\/strong>
\nBu \u015fir\u0259nin gücl\u0259ndirilmi\u015f versiyalar\u0131nda yaln\u0131z C vitamini deyil, h\u0259m d\u0259 D vitamini v\u0259 kalsium var. Bir st\u0259kan gücl\u0259ndirilmi\u015f porta\u011fal \u015fir\u0259sind\u0259 t\u0259xmin\u0259n 100 IU D vitamini var. Sad\u0259c\u0259 etiketd\u0259ki inqrediyentl\u0259ri oxuma\u011f\u0131n\u0131zdan \u0259min olun, çünki bütün markalar öz \u015fir\u0259sini gücl\u0259ndirmir.
\nBundan \u0259lav\u0259, müt\u0259x\u0259ssisl\u0259r aç\u0131q havada vaxt keçirm\u0259yi m\u0259sl\u0259h\u0259t görübl\u0259r. Onlar qeyd edibl\u0259r ki, ultrab\u0259növ\u015f\u0259yi B \u015füalar\u0131na m\u0259ruz qald\u0131qda d\u0259ri D vitamini istehsal edir v\u0259 h\u0259tta sad\u0259c\u0259 aç\u0131q havada vaxt keçirm\u0259k, m\u0259s\u0259l\u0259n, ba\u011fç\u0131l\u0131q v\u0259 ya g\u0259zinti kimi faydal\u0131 hesab olunur, y\u0259ni q\u0259sd\u0259n gün\u0259\u015f vannas\u0131 q\u0259bul etm\u0259y\u0259 ehtiyac yoxdur.
\nD\u0259rinin tonu v\u0259 günün vaxt\u0131 aç\u0131q havada vaxt keçir\u0259rk\u0259n n\u0259z\u0259r\u0259 al\u0131nmal\u0131 vacib amill\u0259rdir. \u0130nsanlar\u0131n çoxu h\u0259ft\u0259d\u0259 iki d\u0259f\u0259 c\u0259mi 5-30 d\u0259qiq\u0259 gün\u0259\u015f\u0259 m\u0259ruz qalma il\u0259 kifay\u0259t q\u0259d\u0259r istehsal etm\u0259k üçün kifay\u0259t q\u0259d\u0259r D vitamini var.<\/p>\n","protected":false},"excerpt":{"rendered":"

Müt\u0259x\u0259ssisl\u0259r vur\u011fulad\u0131lar ki, düzgün b\u0259sl\u0259nm\u0259y\u0259 v\u0259 mü\u0259yy\u0259n qidalanma v\u0259rdi\u015fl\u0259rin\u0259 diqq\u0259t yetirm\u0259kl\u0259 asanl\u0131qla kifay\u0259t q\u0259d\u0259r D vitamini \u0259ld\u0259 ed\u0259 bil\u0259rsiniz. D vitamini güclü sümükl\u0259rin, \u0259z\u0259l\u0259 sa\u011flaml\u0131\u011f\u0131n\u0131n, madd\u0259l\u0259r mübadil\u0259sinin, toxunulmazl\u0131\u011f\u0131n v\u0259 beyin…<\/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-230468","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\/230468","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=230468"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/230468\/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=230468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=230468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=230468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}