{"id":232797,"date":"2025-10-29T06:14:11","date_gmt":"2025-10-29T02:14:11","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=232797","title":{"rendered":"D\u0259mir s\u0259viyy\u0259sini art\u0131rmaq \u00fc\u00e7\u00fcn s\u0259h\u0259r n\u0259 yem\u0259lisiniz"},"content":{"rendered":"

P\u0259hrizinizi, fiziki f\u0259aliyy\u0259tinizi v\u0259 h\u0259yat t\u0259rzinizi d\u0259yi\u015fdirm\u0259kl\u0259 xroniki x\u0259st\u0259likl\u0259rin 80%-\u0259 q\u0259d\u0259rinin qar\u015f\u0131s\u0131n\u0131 ala v\u0259 ya sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131 \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 yax\u015f\u0131la\u015fd\u0131ra bil\u0259rsiniz.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, dietoloq Svetlana Mamçenko \u0130nstaqram s\u0259hif\u0259sind\u0259 yaz\u0131r ki, a\u011f\u0131r çat\u0131\u015fmazl\u0131q hallar\u0131 istisna olmaqla, d\u0259mir çat\u0131\u015fmazl\u0131\u011f\u0131 qidan\u0131 d\u0259yi\u015fdirm\u0259kl\u0259 d\u0259 düz\u0259ldil\u0259 bil\u0259r.<\/p>\n

"Sad\u0259 dill\u0259 des\u0259k, ferritin b\u0259d\u0259nd\u0259 d\u0259mir saxlayan bir proteindir. \u018fg\u0259r onun s\u0259viyy\u0259si a\u015fa\u011f\u0131d\u0131rsa, tez-tez yor\u011funluq, \u0259traflar\u0131n soyumas\u0131, saç tökülm\u0259si, kövr\u0259k d\u0131rnaqlar v\u0259 diqq\u0259ti c\u0259ml\u0259m\u0259kd\u0259 ç\u0259tinlik ç\u0259kirsiniz. P\u0259hriz vasit\u0259sil\u0259 ferritini art\u0131rmaq üçün yaln\u0131z d\u0259mir t\u0259rkibli qidalar yem\u0259kl\u0259 kifay\u0259tl\u0259nm\u0259m\u0259li, h\u0259m d\u0259 onun m\u0259nims\u0259nilm\u0259sin\u0259 \u0259lveri\u015fli \u015f\u0259rait yaratmal\u0131s\u0131n\u0131z", Mamçenko qeyd edir.<\/p>\n

D\u0259mirin m\u0259nims\u0259nilm\u0259sin\u0259 mane olmaqdan qaç\u0131nmaq üçün üç qida m\u0259sl\u0259h\u0259ti:
\nGünd\u0259lik d\u0259mir m\u0259nb\u0259l\u0259ri
\nHem d\u0259miri (\u0259n yax\u015f\u0131 m\u0259nims\u0259nilir – 15-25%): mal \u0259ti, dana \u0259ti, qaraciy\u0259r (h\u0259ft\u0259d\u0259 bir d\u0259f\u0259), hindu\u015fka, toyuq, bal\u0131q.
\nHem olmayan d\u0259mir (az m\u0259nims\u0259nilir – 3-8%): qaraba\u015faq yarmas\u0131, m\u0259rcim\u0259k, noxud, lobya, ispanaq, çu\u011fundur, balqabaq toxumu, küncüt toxumu, kinoa, yumurta sar\u0131s\u0131.<\/p>\n

H\u0259r iki növü birl\u0259\u015fdirm\u0259k \u0259n yax\u015f\u0131s\u0131d\u0131r, m\u0259s\u0259l\u0259n, bi\u015fmi\u015f mal \u0259ti + qaraba\u015faq yarmas\u0131 + limon suyu il\u0259 salat.
\nC vitamini olan qidalar \u0259lav\u0259 edin.
\nD\u0259mirin m\u0259nims\u0259nilm\u0259sini 2-3 d\u0259f\u0259 art\u0131r\u0131r.
\nSitrus meyv\u0259l\u0259ri, gil\u0259meyv\u0259l\u0259r, bolqar bib\u0259ri, tur\u015f k\u0259l\u0259m, brokoli, göy\u0259rtil\u0259r, pomidor.
\nM\u0259s\u0259l\u0259n: \u0259t\u0259 v\u0259 ya s\u0131y\u0131\u011fa limon suyu v\u0259 ya gil\u0259meyv\u0259 \u0259lav\u0259 edin.
\nD\u0259mirin m\u0259nims\u0259nilm\u0259sin\u0259 mane olmay\u0131n.
\nD\u0259mir t\u0259rkibli yem\u0259kl\u0259rd\u0259n 1-2 saat \u0259vv\u0259l v\u0259 ya sonra q\u0259hv\u0259, qara v\u0259 ya ya\u015f\u0131l çay içm\u0259kd\u0259n ç\u0259kinin – taninl\u0259r onun m\u0259nims\u0259nilm\u0259sin\u0259 mane olur.
\nOnunla birlikd\u0259 süd v\u0259 ya qat\u0131q içm\u0259yin – kalsium d\u0259mirl\u0259 r\u0259qab\u0259t apar\u0131r.
\nFerritin s\u0259viyy\u0259niz a\u015fa\u011f\u0131d\u0131rsa, h\u0259tta mük\u0259mm\u0259l bir p\u0259hriz bel\u0259 qeyri-kafi ola bil\u0259r.
\nD\u0259mir \u0259lav\u0259l\u0259ri h\u0259kiminizin t\u0259yin etdiyi kimi q\u0259bul edilm\u0259lidir, lakin düzgün qidalar\u0131 yem\u0259k onun m\u0259nims\u0259nilm\u0259sin\u0259 v\u0259 saxlanmas\u0131na köm\u0259k edir.<\/p>\n","protected":false},"excerpt":{"rendered":"

P\u0259hrizinizi, fiziki f\u0259aliyy\u0259tinizi v\u0259 h\u0259yat t\u0259rzinizi d\u0259yi\u015fdirm\u0259kl\u0259 xroniki x\u0259st\u0259likl\u0259rin 80%-\u0259 q\u0259d\u0259rinin qar\u015f\u0131s\u0131n\u0131 ala v\u0259 ya sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131 \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 yax\u015f\u0131la\u015fd\u0131ra bil\u0259rsiniz. Ucnoqta.az x\u0259b\u0259r verir ki, dietoloq Svetlana Mamçenko \u0130nstaqram s\u0259hif\u0259sind\u0259 yaz\u0131r…<\/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-232797","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\/232797","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=232797"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/232797\/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=232797"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=232797"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=232797"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}