{"id":237371,"date":"2026-01-22T09:10:41","date_gmt":"2026-01-22T05:10:41","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=237371","title":{"rendered":"Porta\u011fal, mandarin v\u0259 ya qreyfrut:"},"content":{"rendered":"

Q\u0131\u015fda immunitetinizi art\u0131rmaq üçün daha çox sitrus meyv\u0259si yeyin.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, dietoloq Loren Manacerin sözl\u0259rin\u0259 gör\u0259, h\u0259r iki sitrus növü qida madd\u0259l\u0259ri il\u0259 z\u0259ngindir. Bununla bel\u0259, onlar\u0131n qidalanma profill\u0259rind\u0259 kiçik f\u0259rql\u0259r var.
\n"Porta\u011fallar daha çox C vitamini ehtiva etm\u0259y\u0259 meyllidir: bir orta ölçülü porta\u011fal günd\u0259lik d\u0259y\u0259rinizin t\u0259xmin\u0259n 70%-ni t\u0259min edir, qreyfrutlar is\u0259 daha azd\u0131r – lakin yen\u0259 d\u0259 \u0259la m\u0259nb\u0259dir", o deyir.<\/p>\n

Ölçü f\u0259rqin\u0259 diqq\u0259t yetirin: bir porsiya porta\u011fal bütöv meyv\u0259, bir porsiya qreyfrut is\u0259 yar\u0131m meyv\u0259dir. Lakin, bütöv bir qreyfrut yes\u0259niz, d\u0259y\u0259rl\u0259r dem\u0259k olar ki, eyni olacaq.
\nH\u0259r iki meyv\u0259d\u0259 lif, kalium v\u0259 vacib antioksidantlar var, lakin yaln\u0131z qreypfrutda A vitamini var. Statistikalar:
\nUSDA-ya gör\u0259 porta\u011fal (Göb\u0259k növü), bir porsiya (140 q):
\n72 kalori, 15 q karbohidrat, 12 q \u015f\u0259k\u0259r, 2.8 q lif, 83 mq C vitamini, 60 mq kalsium, 15 mq maqnezium, 35 mkq folat.
\nUSDA-ya gör\u0259 qreypfrut, bir porsiya (yar\u0131m meyv\u0259, t\u0259xmin\u0259n 120 q):
\n37 kalori, 9 q karbohidrat, 8 q \u015f\u0259k\u0259r, 1.35 q lif, 45.5 mq C vitamini, 18.4 mq, kalsium, 9.84 mq maqnezium, 89 mkq A vitamini, 11.1 mkq folat<\/p>\n

\u0130mmunitet üçün \u0259n yax\u015f\u0131s\u0131 hans\u0131d\u0131r
\n\u0130mmunitet\u0259 g\u0259ldikd\u0259, sitrus meyv\u0259l\u0259ri "ulduz" C vitaminidir. BMC Public Health jurnal\u0131nda d\u0259rc olunmu\u015f son bir ara\u015fd\u0131rma C vitamininin soyuqd\u0259ym\u0259nin \u015fidd\u0259tini 15% azalda bil\u0259c\u0259yini a\u015fkar etdi. Lakin bir çox dig\u0259r vitamin v\u0259 minerallar da sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131n qorunmas\u0131nda rol oynay\u0131r.<\/p>\n

"Q\u0131\u015f aylar\u0131nda A, B, C, D v\u0259 E vitaminl\u0259ri il\u0259 z\u0259ngin qidalar, el\u0259c\u0259 d\u0259 sink, selen v\u0259 d\u0259mir kimi minerallar q\u0259bul etm\u0259kl\u0259 immunitet sisteminizi d\u0259st\u0259kl\u0259m\u0259k vacibdir", – dey\u0259 funksional tibb üzr\u0259 qidalanma üzr\u0259 müt\u0259x\u0259ssis Elana Bodner bildirir.<\/p>\n

O, \u0259lav\u0259 edir ki, h\u0259m porta\u011fal, h\u0259m d\u0259 qreyfrut b\u0259d\u0259nin infeksiyalarla mübariz\u0259 aparmas\u0131na köm\u0259k ed\u0259n yüks\u0259k miqdarda C v\u0259 B vitaminl\u0259ri ehtiva edir.
\nH\u0259r iki sitrus meyv\u0259si d\u0259 immunitet üçün vacib olan, hüceyr\u0259l\u0259rin b\u0259rpas\u0131n\u0131 v\u0259 immun funksiyas\u0131n\u0131 t\u0259\u015fviq ed\u0259n folat\u0131n yax\u015f\u0131 m\u0259nb\u0259yidir. Kifay\u0259t q\u0259d\u0259r folat q\u0259bul etm\u0259s\u0259niz, immun hüceyr\u0259l\u0259riniz infeksiyalarla mübariz\u0259 aparmaq üçün kifay\u0259t q\u0259d\u0259r güclü deyil.<\/p>\n

Manacer deyir: "Porta\u011fallar\u0131n C vitamini t\u0259rkibind\u0259 bir az üstünlüyü olsa da, h\u0259r iki meyv\u0259 immunitet sisteminizi d\u0259st\u0259kl\u0259m\u0259k üçün \u0259la seçimdir".
\nÇat\u0131\u015fmazl\u0131qlar
\nQreyfrut n\u0259 q\u0259d\u0259r l\u0259zz\u0259tli v\u0259 sa\u011flam olsa da, b\u0259zi insanlar ondan ç\u0259kinm\u0259lidirl\u0259r.
\nAB\u015e Qida v\u0259 D\u0259rman Administrasiyas\u0131na (FDA) gör\u0259, qreyfrut suyu mü\u0259yy\u0259n d\u0259rmanlar\u0131n metabolizmas\u0131na köm\u0259k ed\u0259n bir fermenti bloklaya bil\u0259r. N\u0259tic\u0259d\u0259, d\u0259rman qan dövran\u0131na daha çox miqdarda daxil ola bil\u0259r v\u0259 daha ciddi yan t\u0259sirl\u0259r\u0259 s\u0259b\u0259b ola bil\u0259r.
\nQreyfrutdan t\u0259sirl\u0259n\u0259 bil\u0259c\u0259k d\u0259rmanlara a\u015fa\u011f\u0131dak\u0131lar daxildir:
\nStatinl\u0259r.
\nYüks\u0259k t\u0259zyiq üçün d\u0259rmanlar.
\nNarahatl\u0131q d\u0259rmanlar\u0131.
\nKron x\u0259st\u0259liyi v\u0259 ya xoral\u0131 kolit üçün kortikosteroidl\u0259r.
\nAritmiya üçün d\u0259rmanlar.
\nNadir hallarda — m\u0259s\u0259l\u0259n, antihistaminik Allegra il\u0259 — qreyfrut v\u0259 dig\u0259r \u015fir\u0259l\u0259r \u0259ks t\u0259sir göst\u0259r\u0259 bil\u0259r, qan dövran\u0131na daxil olan d\u0259rman miqdar\u0131n\u0131 azalda v\u0259 onlar\u0131 daha az t\u0259sirli ed\u0259 bil\u0259r.
\nNaringil\u0259r
\nNaringil\u0259rd\u0259 porta\u011fal v\u0259 qreyfrutlara nisb\u0259t\u0259n daha az C vitamini var, lakin onlar yen\u0259 d\u0259 günd\u0259lik immunitet d\u0259st\u0259yi üçün kifay\u0259t q\u0259d\u0259r miqdarda var.
\nN\u0259 q\u0259d\u0259r: 100 q sellülozda t\u0259xmin\u0259n 25-30 mq C vitamini.
\n1 orta ölçülü mandarin (80-100 q) – t\u0259xmin\u0259n 20-25 mq C vitamini
\nPorta\u011fal \u015fir\u0259si v\u0259 qreypfrut \u015fir\u0259si
\nS\u0259h\u0259r yem\u0259yi il\u0259 bir st\u0259kan \u015fir\u0259 C vitamini dozas\u0131n\u0131 almaq üçün etibarl\u0131 bir yoldur. Bir st\u0259kan (240 ml) 100% t\u0259miz porta\u011fal \u015fir\u0259si 75 mq C vitamini ehtiva edir, bir st\u0259kan 100% qreypfrut \u015fir\u0259si is\u0259 94 mq ehtiva edir. H\u0259r iki seçim günd\u0259lik ehtiyac\u0131n\u0131z\u0131 öd\u0259yir.
\nLakin Bodner qeyd edir ki, ümumi sa\u011flaml\u0131\u011f\u0131 gücl\u0259ndir\u0259n dig\u0259r qida madd\u0259l\u0259rind\u0259n m\u0259hrum olursunuz.
\nC vitamini almaq h\u0259mi\u015f\u0259 bütün meyv\u0259ni yem\u0259kd\u0259n daha yax\u015f\u0131d\u0131r. Meyv\u0259 v\u0259 lif \u015f\u0259k\u0259rin qan dövran\u0131na burax\u0131lmas\u0131n\u0131 yava\u015fladan v\u0259 h\u0259zmi d\u0259st\u0259kl\u0259y\u0259n sinergiya yarad\u0131r.
\n <\/p>\n","protected":false},"excerpt":{"rendered":"

Q\u0131\u015fda immunitetinizi art\u0131rmaq üçün daha çox sitrus meyv\u0259si yeyin. Ucnoqta.az x\u0259b\u0259r verir ki, dietoloq Loren Manacerin sözl\u0259rin\u0259 gör\u0259, h\u0259r iki sitrus növü qida madd\u0259l\u0259ri il\u0259 z\u0259ngindir. Bununla bel\u0259, onlar\u0131n qidalanma…<\/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-237371","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\/237371","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=237371"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/237371\/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=237371"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=237371"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=237371"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}