{"id":238042,"date":"2026-02-03T06:13:05","date_gmt":"2026-02-03T02:13:05","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=238042","title":{"rendered":"Hans\u0131 qidalar kalsiumla z\u0259ngindir –"},"content":{"rendered":"

Orqanizm kalsium olmadan f\u0259aliyy\u0259t göst\u0259r\u0259 bilm\u0259z. Xüsusil\u0259 50 ya\u015fdan yuxar\u0131 qad\u0131nlar v\u0259 70 ya\u015fdan yuxar\u0131 ki\u015fil\u0259r üçün tövsiy\u0259 olunur.
\nN\u0259d\u0259ns\u0259, süd m\u0259hsullar\u0131n\u0131n \u0259n çox kalsium ehtiva etdiyin\u0259 inan\u0131l\u0131r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, daha çox kalsium istehlak etm\u0259k ist\u0259yirsinizs\u0259, amma südü sevmirsinizs\u0259, dig\u0259r qidalar\u0131 da n\u0259z\u0259rd\u0259n keçirin. M\u0259s\u0259l\u0259n, toxumlar. Küncüt, xa\u015fxa\u015f v\u0259 çia toxumlar\u0131nda \u0259n çox kalsium var.<\/p>\n

M\u0259s\u0259l\u0259n, 100 q südd\u0259 113 mq kalsium, 100 q Parmesan pendirind\u0259 1109 mq, qovrulmu\u015f küncüt toxumlar\u0131nda 989 mq kalsium v\u0259 xa\u015fxa\u015f toxumlar\u0131nda 1438 mq kalsium var. Toxumlar h\u0259mçinin sa\u011flam ya\u011flar, zülal v\u0259 minerallarla z\u0259ngindir.<\/p>\n

Qoz-f\u0131nd\u0131q v\u0259 quru meyv\u0259l\u0259rd\u0259 d\u0259 çoxlu kalsium var. Onlar h\u0259mçinin qan t\u0259zyiqini a\u015fa\u011f\u0131 salma\u011fa, xolesterol metabolizmas\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131rma\u011fa v\u0259 metabolik sindrom riskini azaltma\u011fa köm\u0259k edir. Badam kalsium bax\u0131m\u0131ndan \u0259n z\u0259ngin qoz, \u0259ncir is\u0259 \u0259n z\u0259ngin quru meyv\u0259dir.<\/p>\n

Sardina v\u0259 konservl\u0259\u015fdirilmi\u015f q\u0131z\u0131lbal\u0131q yey\u0259 bil\u0259rsiniz. M\u0259s\u0259l\u0259n, 100 qram sardina günd\u0259lik kalsium ehtiyac\u0131n\u0131n üçd\u0259 birind\u0259n çoxunu, 100 qram konservl\u0259\u015fdirilmi\u015f q\u0131z\u0131lbal\u0131q is\u0259 t\u0259xmin\u0259n dördd\u0259 birini t\u0259min edir. Kalsiumdan \u0259lav\u0259, bu bal\u0131qlar protein v\u0259 omeqa-3 ya\u011f tur\u015fular\u0131 il\u0259 z\u0259ngindir.<\/p>\n

Lobya v\u0259 paxlal\u0131 bitkil\u0259r kalsiumun yax\u015f\u0131 m\u0259nb\u0259yidir. Onlar h\u0259mçinin sink, d\u0259mir, kalium v\u0259 folat ehtiva edir. 170 qram ya\u015f\u0131l lobya günd\u0259lik kalsium ehtiyac\u0131n\u0131n t\u0259xmin\u0259n dördd\u0259 birini, 150 qram soya is\u0259 günd\u0259lik ehtiyac\u0131n 10%-ni ehtiva edir.<\/p>\n

100 qram sar\u0131msaq 181 mq kalsium v\u0259 6,4 q protein ehtiva edir. Sar\u0131msaq h\u0259m d\u0259 ür\u0259k-damar x\u0259st\u0259likl\u0259ri riskini azaltd\u0131\u011f\u0131 üçün faydal\u0131d\u0131r. Sar\u0131msaq h\u0259mçinin \u015fi\u015f \u0259leyhin\u0259 v\u0259 antimikrob t\u0259sirl\u0259r\u0259 malikdir v\u0259 qlükoza s\u0259viyy\u0259sinin normalla\u015fmas\u0131na köm\u0259k edir.
\nYa\u015f\u0131l t\u0259r\u0259v\u0259zl\u0259r v\u0259 otlar da kalsium m\u0259nb\u0259yidir. Müxt\u0259lif növ k\u0259l\u0259m v\u0259 ispanaq kalsiumun \u0259n z\u0259ngin m\u0259nb\u0259l\u0259ri aras\u0131ndad\u0131r. M\u0259s\u0259l\u0259n, 200 qram a\u011f k\u0259l\u0259m, Savoy k\u0259l\u0259mi v\u0259 ispanaq günd\u0259lik kalsium ehtiyac\u0131n\u0131n dördd\u0259 birini ehtiva edir. Rabarbar kalsiumun dig\u0259r faydal\u0131 bitki m\u0259nb\u0259yidir. T\u0259rkibind\u0259 h\u0259mçinin K vitamini, lif v\u0259 probiotikl\u0259r var.
\nLakin, yüks\u0259k oksalat t\u0259rkibin\u0259 gör\u0259 b\u0259zi bitkil\u0259rd\u0259n kalsiumun z\u0259if soruldu\u011funu unutmamaq vacibdir. Bu, xüsusil\u0259 ispanaq v\u0259 rabarba aiddir.
\nLakin c\u0259f\u0259ri oksalats\u0131z kalsiumla z\u0259ngindir. 100 qram c\u0259f\u0259ri 138 mq kalsium ehtiva edir. Buna gör\u0259 d\u0259, onu yem\u0259kl\u0259r\u0259 daha tez-tez \u0259lav\u0259 etm\u0259k laz\u0131md\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Orqanizm kalsium olmadan f\u0259aliyy\u0259t göst\u0259r\u0259 bilm\u0259z. Xüsusil\u0259 50 ya\u015fdan yuxar\u0131 qad\u0131nlar v\u0259 70 ya\u015fdan yuxar\u0131 ki\u015fil\u0259r üçün tövsiy\u0259 olunur. N\u0259d\u0259ns\u0259, süd m\u0259hsullar\u0131n\u0131n \u0259n çox kalsium ehtiva etdiyin\u0259 inan\u0131l\u0131r. Ucnoqta.az x\u0259b\u0259r…<\/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-238042","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\/238042","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=238042"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/238042\/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=238042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=238042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=238042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}