{"id":237880,"date":"2026-01-30T07:35:57","date_gmt":"2026-01-30T03:35:57","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=237880","title":{"rendered":"\u00dcr\u0259k, \u0259z\u0259l\u0259l\u0259r v\u0259 oynaqlar\u0131 g\u00fccl\u0259ndirm\u0259k \u00fc\u00e7\u00fcn"},"content":{"rendered":"

Ya\u015fland\u0131qca sa\u011flaml\u0131\u011f\u0131m\u0131z getdikc\u0259 daha vacib hala g\u0259lir.
\n55 ya\u015fdan sonra \u0259z\u0259l\u0259 zülal\u0131n\u0131n sintezi azal\u0131r, iltihab v\u0259 oksidl\u0259\u015fdirici stress art\u0131r v\u0259 qida madd\u0259l\u0259rinin udulmas\u0131 daha az s\u0259m\u0259r\u0259li olur.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, 55 ya\u015fdan yuxar\u0131 insanlar\u0131n h\u0259r gün yem\u0259li oldu\u011fu 11 qida var.<\/p>\n

Yarpaql\u0131 göy\u0259rtil\u0259r<\/strong>
\nQida rasionuna ispanaq, k\u0259l\u0259m v\u0259 yaxal\u0131 göy\u0259rti d\u0259 daxil olmaqla yarpaql\u0131 göy\u0259rtil\u0259r \u0259lav\u0259 edin. Collingwood deyir ki, onlar K vitamini, folat v\u0259 maqneziumla z\u0259ngindir. Onlar h\u0259mçinin sümük möhk\u0259mliyini v\u0259 ür\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259yir.
\nGünd\u0259 2 st\u0259kan yarpaql\u0131 göy\u0259rti yem\u0259y\u0259 çal\u0131\u015f\u0131n.
\nGil\u0259meyv\u0259l\u0259r<\/strong>
\nSonra gil\u0259meyv\u0259l\u0259r \u0259lav\u0259 edin: qaragil\u0259, çiy\u0259l\u0259k v\u0259 moruq. Onlar polifenol v\u0259 antioksidantlarla z\u0259ngindir ki, bunlar idrak z\u0259ifl\u0259m\u0259sini yava\u015flatmaq v\u0259 iltihab\u0131 azaltmaqla \u0259laq\u0259l\u0259ndirilir. Günd\u0259lik h\u0259d\u0259finiz ½-1 st\u0259kan olmal\u0131d\u0131r.
\nYa\u011fl\u0131 bal\u0131qlar<\/strong>
\nQ\u0131z\u0131lbal\u0131q, sardina v\u0259 alabal\u0131q da daxil olmaqla ya\u011fl\u0131 bal\u0131qlar ya\u015fland\u0131qca vacibdir.
\nBu bal\u0131qlar ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131, oynaq sa\u011flaml\u0131\u011f\u0131n\u0131 v\u0259 beyin f\u0259aliyy\u0259tini d\u0259st\u0259kl\u0259yir. Günd\u0259 \u0259n az\u0131 90-110 qram q\u0259bul etm\u0259yi h\u0259d\u0259fl\u0259yin.
\nYumurta<\/strong>
\nGün\u0259 yüks\u0259k keyfiyy\u0259tli protein, xolin v\u0259 lütein t\u0259min ed\u0259n yumurta il\u0259 ba\u015flay\u0131n. Onlar \u0259z\u0259l\u0259 v\u0259 göz sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259yir. Xolesterol s\u0259viyy\u0259niz yax\u015f\u0131 idar\u0259 olunarsa, günd\u0259 bir v\u0259 ya daha çox yumurta yem\u0259k kifay\u0259tdir.
\nQat\u0131q v\u0259 ya kefir<\/strong>
\nOnlar protein, kalsium v\u0259 probiotikl\u0259rl\u0259 z\u0259ngindir. Sümük s\u0131xl\u0131\u011f\u0131n\u0131 v\u0259 ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259yir. Günd\u0259 bir st\u0259kan kifay\u0259tdir. 
\nPaxla v\u0259 ya m\u0259rci<\/strong>
\nPaxla v\u0259 m\u0259rcim\u0259k 55 ya\u015fdan yuxar\u0131 böyükl\u0259r üçün \u0259la lif m\u0259nb\u0259l\u0259ridir.
\nKollinqvud deyir ki, lifl\u0259 z\u0259ngin bitki zülallar\u0131, maqnezium v\u0259 kalium.
\nBu, qan \u015f\u0259k\u0259rinin v\u0259 xolesterolun n\u0259zar\u0259tinin yax\u015f\u0131la\u015fd\u0131r\u0131lmas\u0131na köm\u0259k edir. Günd\u0259lik ½-1 st\u0259kan bi\u015fmi\u015f lobya v\u0259 ya m\u0259rcim\u0259k q\u0259bul etm\u0259y\u0259 çal\u0131\u015f\u0131n.
\nÇ\u0259r\u0259z<\/strong>
\nXüsusil\u0259 sa\u011flam ya\u011flar, E vitamini v\u0259 maqnezium ehtiva ed\u0259n qoz v\u0259 badam. "Onlar ür\u0259k-damar x\u0259st\u0259likl\u0259ri riskini azald\u0131r." Günd\u0259lik h\u0259d\u0259finiz bir ovucdur.
\nTam tax\u0131llar<\/strong>
\nYulaf, kinoa v\u0259 arpa da daxil olmaqla tam tax\u0131llar da istehlak edilm\u0259lidir. Onlar lif v\u0259 B vitaminl\u0259ri t\u0259min edir. H\u0259zm sa\u011flaml\u0131\u011f\u0131n\u0131 v\u0259 insulin h\u0259ssasl\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259yir.
\nZeytun ya\u011f\u0131<\/strong>
\nEkstra bakir\u0259 zeytun ya\u011f\u0131 t\u0259k doymam\u0131\u015f ya\u011flar v\u0259 polifenollarla z\u0259ngindir. Günd\u0259 1-2 xör\u0259k qa\u015f\u0131\u011f\u0131 istehlak edin.
\nÇarm\u0131xgüllü t\u0259r\u0259v\u0259zl\u0259r<\/strong>
\nBrokoli, Brüssel k\u0259l\u0259mi v\u0259 gül k\u0259l\u0259mi d\u0259 b\u0259d\u0259niniz üçün faydal\u0131d\u0131r. Onlar\u0131n t\u0259rkibind\u0259 sulforafan v\u0259 antioksidantlar var. Detoksifikasiyan\u0131 t\u0259\u015fviq edir v\u0259 x\u0259rç\u0259ng riskini azald\u0131r. Günd\u0259lik h\u0259d\u0259finiz 1 st\u0259kan bi\u015fmi\u015f v\u0259 ya çiy qidad\u0131r.
\nZ\u0259rfl\u0259\u015fdirilmi\u015f süd v\u0259 ya süd alternativl\u0259ri<\/strong>
\nZ\u0259rfl\u0259\u015fdirilmi\u015f süd v\u0259 ya süd alternativl\u0259ri istehlak etdiyiniz\u0259 \u0259min olun.
\n"Kalsium v\u0259 D vitamininin \u0259sas m\u0259nb\u0259yidir", diyetoloq deyir.
\nBu, ya\u015fla \u0259laq\u0259li sümük itkisinin qar\u015f\u0131s\u0131n\u0131 almaq üçün vacibdir.
\nO, günd\u0259 1-2 st\u0259kan tövsiy\u0259 edir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ya\u015fland\u0131qca sa\u011flaml\u0131\u011f\u0131m\u0131z getdikc\u0259 daha vacib hala g\u0259lir. 55 ya\u015fdan sonra \u0259z\u0259l\u0259 zülal\u0131n\u0131n sintezi azal\u0131r, iltihab v\u0259 oksidl\u0259\u015fdirici stress art\u0131r v\u0259 qida madd\u0259l\u0259rinin udulmas\u0131 daha az s\u0259m\u0259r\u0259li olur. Ucnoqta.az x\u0259b\u0259r verir…<\/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-237880","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\/237880","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=237880"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/237880\/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=237880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=237880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=237880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}