{"id":232526,"date":"2025-10-24T08:00:21","date_gmt":"2025-10-24T04:00:21","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=232526","title":{"rendered":"Qan t\u0259zyiqini normalla\u015fd\u0131ran \u00fc\u00e7 s\u0259h\u0259r yem\u0259yi\u00a0"},"content":{"rendered":"

Ciddi x\u0259st\u0259likl\u0259r riskini azaltmaqda \u0259h\u0259miyy\u0259tli rol oynaya bil\u0259n üç \u0259sas qida var.
\nBu kaliumla z\u0259ngin qidalar t\u0259bii olaraq qan t\u0259zyiqini a\u015fa\u011f\u0131 salma\u011fa köm\u0259k edir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, hipertoniya ür\u0259yi qan\u0131 vurmaq üçün daha çox i\u015fl\u0259m\u0259y\u0259 m\u0259cbur edir, qan damarlar\u0131na v\u0259 h\u0259yati orqanlara \u0259lav\u0259 g\u0259rginlik yarad\u0131r.
\nZamanla bu, insult, infarkt, böyr\u0259k x\u0259st\u0259likl\u0259ri v\u0259 h\u0259tta damar demensiyas\u0131 kimi t\u0259hlük\u0259li n\u0259tic\u0259l\u0259r\u0259 g\u0259tirib ç\u0131xara bil\u0259r. Buna gör\u0259 qan t\u0259zyiqini sa\u011flam saxlamaq çox vacibdir v\u0259 qidalanma \u0259sas rol oynay\u0131r.<\/p>\n

Yüks\u0259k qan t\u0259zyiqinin \u0259sas s\u0259b\u0259bl\u0259rind\u0259n biri h\u0259ddind\u0259n art\u0131q duzdur. T\u0259rkibind\u0259 olan natrium orqanizmd\u0259 mayenin saxlanmas\u0131na s\u0259b\u0259b olur ki, bu da qan damarlar\u0131n\u0131n divarlar\u0131na \u0259lav\u0259 t\u0259zyiq yarad\u0131r.<\/p>\n

Ancaq sad\u0259c\u0259 duzu m\u0259hdudla\u015fd\u0131rmaq ür\u0259yiniz\u0259 köm\u0259k etm\u0259yin yegan\u0259 yolu deyil. P\u0259hriziniz\u0259 kaliumla z\u0259ngin qidalar\u0131n \u0259lav\u0259 edilm\u0259si d\u0259 ox\u015far t\u0259sir göst\u0259r\u0259 bil\u0259r, çünki bu mineral orqanizm\u0259 art\u0131q natriumu aradan qald\u0131rma\u011fa v\u0259 qan damarlar\u0131n\u0131n divarlar\u0131n\u0131 rahatlama\u011fa köm\u0259k edir, qan dövran\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r. Kaliumla z\u0259ngin qidalar yüks\u0259k qan t\u0259zyiqini idar\u0259 etm\u0259k üçün vacibdir, çünki kalium natriumun z\u0259r\u0259rli t\u0259sirl\u0259rini azald\u0131r.<\/p>\n

N\u0259 q\u0259d\u0259r çox kalium istehlak ets\u0259niz, vücudunuz sidikd\u0259 bir o q\u0259d\u0259r çox natrium ç\u0131xar\u0131r. Kalium da damar divarlar\u0131nda stressi azaltma\u011fa köm\u0259k edir, qan t\u0259zyiqini a\u015fa\u011f\u0131 salma\u011fa köm\u0259k edir. Odur ki, s\u0259h\u0259r yem\u0259yind\u0259n ba\u015flayaraq ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131n qay\u011f\u0131s\u0131na qalma\u011fa ba\u015flaya bil\u0259rsiniz. Xüsusil\u0259 kaliumla z\u0259ngin olan üç s\u0259h\u0259r yem\u0259yi yem\u0259yi ür\u0259k yaz\u0131r.
\navokado<\/strong>
\nKlivlend Klinikas\u0131na gör\u0259, yar\u0131m avokadoda t\u0259xmin\u0259n 364 mq kalium var.
\n"Yar\u0131m fincan avokado \u0259ti t\u0259xmin\u0259n 364 mq kalium t\u0259min edir." T\u0259r\u0259v\u0259z, bal\u0131q, tost v\u0259 ya makaronla asanl\u0131qla birl\u0259\u015fir "dey\u0259 ekspertl\u0259r qeyd edirl\u0259r.
\nSad\u0259 qat\u0131q<\/strong>
\nSad\u0259 qat\u0131q kalsium, riboflavin (vitamin B2) v\u0259 kaliumun \u0259la m\u0259nb\u0259yidir. Bir fincan (t\u0259xmin\u0259n 245 q) t\u0259xmin\u0259n 380 mq kalium ehtiva edir. Qat\u0131q t\u0259k ba\u015f\u0131na v\u0259 ya gil\u0259meyv\u0259, toxum v\u0259 ya qoz-f\u0131nd\u0131q il\u0259 yeyil\u0259 bil\u0259r – bu s\u0259h\u0259r yem\u0259yi yaln\u0131z sa\u011flam deyil, h\u0259m d\u0259 sizi daha uzun müdd\u0259t tox hiss edir.
\nPorta\u011fal suyu<\/strong>
\nMedical News Today-\u0259 gör\u0259, bir st\u0259kan t\u0259z\u0259 s\u0131x\u0131lm\u0131\u015f porta\u011fal suyu (t\u0259xmin\u0259n 250 ml) 496 mq-a q\u0259d\u0259r kalium ehtiva ed\u0259 bil\u0259r.
\nKiçik bir st\u0259kan (150 ml) 100% porta\u011fal suyu günd\u0259lik kalium ehtiyac\u0131n\u0131n t\u0259xmin\u0259n 7,5%-ni t\u0259min edir.
\nKalium v\u0259 qan t\u0259zyiqi aras\u0131ndak\u0131 \u0259laq\u0259 yax\u015f\u0131 bilindiyi üçün porta\u011fal suyu kimi bu mineral\u0131n yax\u015f\u0131 m\u0259nb\u0259yi olan qidalar ür\u0259k sa\u011flaml\u0131\u011f\u0131na müsb\u0259t t\u0259sir göst\u0259r\u0259 bil\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ciddi x\u0259st\u0259likl\u0259r riskini azaltmaqda \u0259h\u0259miyy\u0259tli rol oynaya bil\u0259n üç \u0259sas qida var. Bu kaliumla z\u0259ngin qidalar t\u0259bii olaraq qan t\u0259zyiqini a\u015fa\u011f\u0131 salma\u011fa köm\u0259k edir. Ucnoqta.az x\u0259b\u0259r verir ki, hipertoniya ür\u0259yi…<\/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-232526","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\/232526","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=232526"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/232526\/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=232526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=232526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=232526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}