{"id":238549,"date":"2026-02-11T07:08:17","date_gmt":"2026-02-11T03:08:17","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=238549","title":{"rendered":"40 ya\u015fdan yuxar\u0131 qad\u0131nlar \u00fc\u00e7\u00fcn \u0259n yax\u015f\u0131"},"content":{"rendered":"

Qidalanma h\u0259yat\u0131n h\u0259r m\u0259rh\u0259l\u0259sind\u0259 mühüm rol oynay\u0131r, lakin 40 ya\u015fdan sonra qad\u0131nlar b\u0259d\u0259ninin ehtiyaclar\u0131 d\u0259yi\u015fm\u0259y\u0259 ba\u015flad\u0131qca xüsusi diqq\u0259t yetirm\u0259li ola bil\u0259rl\u0259r. Müt\u0259x\u0259ssisl\u0259r deyirl\u0259r ki, D vitamini bu ya\u015f qrupundak\u0131 qad\u0131nlarda \u0259n çox çat\u0131\u015fmayan vitaminl\u0259rd\u0259n biridir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, “EatingWell”\u0259 gör\u0259, D vitamininin qida m\u0259nb\u0259l\u0259ri m\u0259hdud oldu\u011fundan v\u0259 yaln\u0131z gün\u0259\u015fd\u0259n kifay\u0259t q\u0259d\u0259r q\u0259bul etm\u0259k ç\u0259tinl\u0259\u015fdiyind\u0259n (xüsus\u0259n d\u0259 çox vaxt qapal\u0131 m\u0259kanda keçirs\u0259niz v\u0259 ya münt\u0259z\u0259m olaraq gün\u0259\u015fd\u0259n qoruyucu krem istifad\u0259 ets\u0259niz), b\u0259zi insanlar \u0259lav\u0259l\u0259r\u0259 ehtiyac duya bil\u0259rl\u0259r. Bununla bel\u0259, D vitamini ehtiyaclar\u0131n\u0131z\u0131 öd\u0259m\u0259y\u0259 köm\u0259k ed\u0259 bil\u0259c\u0259k qidalar da var.<\/p>\n

Q\u0131z\u0131lbal\u0131q
\nQ\u0131z\u0131lbal\u0131q D vitamini s\u0259viyy\u0259sini art\u0131rmaq üçün \u0259n yax\u015f\u0131 qidalardan biridir. 85 qraml\u0131q bi\u015fmi\u015f q\u0131z\u0131lbal\u0131q günd\u0259lik d\u0259y\u0259rin t\u0259xmin\u0259n 70%-ni t\u0259min edir.
\nQ\u0131z\u0131lbal\u0131\u011f\u0131 p\u0259hriziniz\u0259 \u0259lav\u0259 etm\u0259k mür\u0259kk\u0259b v\u0259 ya vaxt aparan olmamal\u0131d\u0131r. Sümüklü konservl\u0259\u015fdirilmi\u015f q\u0131z\u0131lbal\u0131q h\u0259m kalsium, h\u0259m d\u0259 D vitamininin xüsusil\u0259 yax\u015f\u0131 m\u0259nb\u0259yidir v\u0259 inan\u0131lmaz d\u0259r\u0259c\u0259d\u0259 çox yönlüdür v\u0259 haz\u0131rlanmas\u0131 asand\u0131r.<\/p>\n

Tofu
\n H\u0259r 100 qraml\u0131q porsiya günd\u0259lik D vitamini ehtiyac\u0131n\u0131z\u0131n t\u0259xmin\u0259n 12%-ni t\u0259min edir. H\u0259mçinin sümük sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259m\u0259k üçün kalsiumla z\u0259ngindir v\u0259 ür\u0259k üçün faydal\u0131 olan doymu\u015f ya\u011fla azd\u0131r. AB\u015e K\u0259nd T\u0259s\u0259rrüfat\u0131 Nazirliyin\u0259 gör\u0259, tofu h\u0259m d\u0259 tam bitki zülal\u0131n\u0131n m\u0259nb\u0259yidir v\u0259 porsiyada t\u0259xmin\u0259n 10 qram t\u0259min edir.<\/p>\n

T\u0259dqiqatlar göst\u0259rir ki, orta d\u0259r\u0259c\u0259d\u0259 tofu istehlak\u0131, xüsus\u0259n d\u0259 hormon terapiyas\u0131 q\u0259bul etm\u0259y\u0259n menopozdan \u0259vv\u0259lki v\u0259 sonrak\u0131 qad\u0131nlarda ür\u0259k x\u0259st\u0259liyi riskini azalda bil\u0259r. Bundan \u0259lav\u0259, yüks\u0259k soya istehlak\u0131 bu dövrl\u0259rd\u0259 qad\u0131nlarda dö\u015f x\u0259rç\u0259ngi riskinin azalmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir. Vacibdir: Bütün tofular D vitamininin yax\u015f\u0131 m\u0259nb\u0259yi deyil, buna gör\u0259 d\u0259 qabla\u015fd\u0131rmada "z\u0259nginl\u0259\u015fdirilmi\u015f" etiket\u0259 bax\u0131n.<\/p>\n

Göb\u0259l\u0259kl\u0259r
\nGöb\u0259l\u0259kl\u0259r D vitamini s\u0259viyy\u0259sini art\u0131rmaq üçün ba\u015fqa bir \u0259la seçimdir. "Ultrab\u0259növ\u015f\u0259yi i\u015f\u0131\u011fa m\u0259ruz qald\u0131qda t\u0259bii olaraq D vitamini istehsal ed\u0259 bil\u0259n yegan\u0259 bitki m\u0259n\u015f\u0259li qida kimi, göb\u0259l\u0259kl\u0259r bu vacib qidan\u0131n bitki m\u0259n\u015f\u0259li m\u0259nb\u0259yini t\u0259klif edir", diyetoloq Loren Manaçer deyir.
\nB\u0259zi v\u0259h\u015fi göb\u0259l\u0259kl\u0259r gün\u0259\u015fd\u0259 böyüdükl\u0259ri üçün t\u0259bii olaraq D vitamini ehtiva edir. M\u0259s\u0259l\u0259n, 1 st\u0259kan xam morel günd\u0259lik d\u0259y\u0259rin t\u0259xmin\u0259n 17%-ni ehtiva edir. \u018fks\u0259r kommersiya göb\u0259l\u0259kl\u0259ri qaranl\u0131qda yeti\u015fdirilir v\u0259 çox az D vitamini ehtiva edir, lakin b\u0259zil\u0259ri y\u0131\u011f\u0131mdan sonra t\u0259rkibini art\u0131rmaq üçün ultrab\u0259növ\u015f\u0259yi i\u015f\u0131\u011fa m\u0259ruz qal\u0131rlar.<\/p>\n

\u018fslind\u0259, 1 st\u0259kan ultrab\u0259növ\u015f\u0259yi \u015füalanmaya m\u0259ruz qalm\u0131\u015f kremini göb\u0259l\u0259yi (q\u0259hv\u0259yi düym\u0259li göb\u0259l\u0259kl\u0259r) t\u0259xmin\u0259n 1100 BV D vitamini t\u0259min edir ki, bu da günd\u0259lik d\u0259y\u0259rin 139%-ni t\u0259\u015fkil edir.
\nManaçer qeyd edir ki, "D vitamini il\u0259 yana\u015f\u0131, göb\u0259l\u0259kl\u0259r beyin sa\u011flaml\u0131\u011f\u0131 il\u0259 \u0259laq\u0259li unikal amin tur\u015fusu olan erqotioninin (ERGO) \u0259n z\u0259ngin qida m\u0259nb\u0259l\u0259rind\u0259n biridir. T\u0259dqiqatlar göst\u0259rir ki, qanda ERGO s\u0259viyy\u0259sinin a\u015fa\u011f\u0131 olmas\u0131 idrak\u0131n azalmas\u0131 il\u0259 \u0259laq\u0259li ola bil\u0259r, daha yüks\u0259k göb\u0259l\u0259k q\u0259bulu is\u0259 ya\u015fl\u0131 yetkinl\u0259rd\u0259 daha yax\u015f\u0131 idrak performans\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir.<\/p>\n

Kambala (V\u0259h\u015fi Alyaska Sole)
\nKambala, h\u0259mçinin v\u0259h\u015fi Alyaska sole kimi d\u0259 tan\u0131n\u0131r, xeyli miqdarda D vitamini t\u0259min ed\u0259n daha az tan\u0131nan bir bal\u0131qd\u0131r. Q\u0131z\u0131lbal\u0131q kimi ya\u011fl\u0131 bal\u0131qlardan daha az D vitamini ehtiva ets\u0259 d\u0259, yen\u0259 d\u0259 günd\u0259lik q\u0259bula töhf\u0259 verir: 3 unsiyal\u0131q bi\u015fmi\u015f bal\u0131q günd\u0259lik d\u0259y\u0259rin 15%-ni t\u0259min edir.
\nKambalan\u0131 f\u0259rql\u0259ndir\u0259n \u015fey onun mülayim, z\u0259rif dad\u0131 v\u0259 m\u0259tb\u0259xd\u0259 çox yönlü olmas\u0131d\u0131r. T\u0259r\u0259v\u0259zl\u0259r, tam tax\u0131llar v\u0259 zeytun ya\u011f\u0131 kimi sa\u011flam ya\u011flarla yax\u015f\u0131 uy\u011funla\u015f\u0131r v\u0259 bu da onu qida il\u0259 z\u0259ngin yem\u0259kl\u0259r üçün \u0259la \u0259sasa çevirir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Qidalanma h\u0259yat\u0131n h\u0259r m\u0259rh\u0259l\u0259sind\u0259 mühüm rol oynay\u0131r, lakin 40 ya\u015fdan sonra qad\u0131nlar b\u0259d\u0259ninin ehtiyaclar\u0131 d\u0259yi\u015fm\u0259y\u0259 ba\u015flad\u0131qca xüsusi diqq\u0259t yetirm\u0259li ola bil\u0259rl\u0259r. Müt\u0259x\u0259ssisl\u0259r deyirl\u0259r ki, D vitamini bu ya\u015f qrupundak\u0131 qad\u0131nlarda…<\/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-238549","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\/238549","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=238549"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/238549\/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=238549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=238549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=238549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}