{"id":238785,"date":"2026-02-16T07:08:24","date_gmt":"2026-02-16T03:08:24","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=238785","title":{"rendered":"G\u00fcnd\u0259 400 qram meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z:"},"content":{"rendered":"

Müt\u0259x\u0259ssisl\u0259r meyv\u0259 istehlak\u0131nda müxt\u0259lifliyin v\u0259 mülayimliyin h\u0259zm sa\u011flaml\u0131\u011f\u0131 üçün vacib oldu\u011funu vur\u011fulay\u0131rlar. Ümumdünya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131 bildirir ki, günd\u0259 \u0259n az\u0131 400 qram meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z istehlak\u0131 ür\u0259k x\u0259st\u0259liyi v\u0259 b\u0259zi x\u0259rç\u0259ng növl\u0259ri riskini azalda bil\u0259r. Lakin h\u0259ddind\u0259n art\u0131q fruktoza v\u0259 lif q\u0259bulu \u015fi\u015fkinlik v\u0259 ishal kimi probleml\u0259r\u0259 s\u0259b\u0259b ola bil\u0259r. Müt\u0259x\u0259ssisl\u0259rin fikrinc\u0259, meyv\u0259 istehlak\u0131nda müxt\u0259liflik v\u0259 mülayimlik vacibdir. H\u0259ddind\u0259n art\u0131q fruktoza v\u0259 lif istehlak\u0131 \u015fi\u015fkinlik v\u0259 ishal kimi h\u0259zm probleml\u0259rin\u0259 s\u0259b\u0259b ola bil\u0259r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, meyv\u0259l\u0259rin t\u0259z\u0259 istehlak\u0131 \u0259n sa\u011flam üsul hesab edils\u0259 d\u0259, onlar\u0131n dondurulmu\u015f, qurudulmu\u015f v\u0259 ya \u015fir\u0259 \u015f\u0259klind\u0259 istehlak\u0131n\u0131n da faydal\u0131 ola bil\u0259c\u0259yi bildirilir. Bu fikir Böyük Britaniya Milli S\u0259hiyy\u0259 Xidm\u0259ti (NHS) t\u0259r\u0259find\u0259n d\u0259 d\u0259st\u0259kl\u0259nir. Lakin bütün meyv\u0259l\u0259rin qida d\u0259y\u0259ri eyni deyil. B\u0259zi meyv\u0259l\u0259r daha yüks\u0259k lif v\u0259 ya vitamin t\u0259rkibin\u0259 gör\u0259 mü\u0259yy\u0259n qida m\u0259qs\u0259dl\u0259ri bax\u0131m\u0131ndan daha faydal\u0131 ola bil\u0259r. Müt\u0259x\u0259ssisl\u0259rin fikrinc\u0259, müxt\u0259liflik v\u0259 mülayimlik meyv\u0259 istehlak\u0131nda vacibdir. H\u0259ddind\u0259n art\u0131q fruktoza v\u0259 lif istehlak\u0131 \u015fi\u015fkinlik v\u0259 ishal kimi h\u0259zm probleml\u0259rin\u0259 s\u0259b\u0259b ola bil\u0259r. \u018fn sa\u011flam meyv\u0259 seçiml\u0259rind\u0259n b\u0259zil\u0259ri:<\/p>\n

Banan<\/strong>
\nT\u0259bii qab\u0131\u011f\u0131 say\u0259sind\u0259 da\u015f\u0131nmas\u0131 asan olan bananlar sür\u0259tli enerji m\u0259nb\u0259yi kimi seçilir. Kalium, maqnezium, lif v\u0259 B6 vitamini il\u0259 z\u0259ngin olan bananlar qan t\u0259zyiqini tarazla\u015fd\u0131rma\u011fa v\u0259 \u0259z\u0259l\u0259 v\u0259 sinir funksiyas\u0131n\u0131 d\u0259st\u0259kl\u0259m\u0259y\u0259 köm\u0259k edir. 2019-cu ild\u0259 apar\u0131lan bir ara\u015fd\u0131rma göst\u0259rdi ki, yüks\u0259k kalium q\u0259bulu böyr\u0259k x\u0259st\u0259likl\u0259rinin ir\u0259lil\u0259m\u0259sini yava\u015flada bil\u0259r. Banan qab\u0131qlar\u0131ndak\u0131 antioksidantlar\u0131n d\u0259ri q\u0131c\u0131qlanmas\u0131n\u0131 azalda bil\u0259c\u0259yini göst\u0259r\u0259n mü\u015fahid\u0259 tap\u0131nt\u0131lar\u0131 da mövcuddur.
\nAlma v\u0259 armud<\/strong>
\nFitokimy\u0259vi madd\u0259l\u0259rl\u0259 z\u0259ngin olmas\u0131 say\u0259sind\u0259 almalar x\u0259rç\u0259ng v\u0259 diabet kimi xroniki x\u0259st\u0259likl\u0259rin inki\u015faf riskini azalda bil\u0259r. Müt\u0259x\u0259ssisl\u0259r alma qab\u0131qlar\u0131 il\u0259 birlikd\u0259 yem\u0259yi m\u0259sl\u0259h\u0259t görürl\u0259r, çünki lif v\u0259 antioksidanlar\u0131n \u0259ks\u0259riyy\u0259ti qab\u0131qda olur. Dig\u0259r t\u0259r\u0259fd\u0259n, armud lif, mis v\u0259 kaliumla z\u0259ngindir, h\u0259zmi d\u0259st\u0259kl\u0259yir v\u0259 xolesterol balans\u0131na töhf\u0259 verir. 
\nGil\u0259meyv\u0259l\u0259r<\/strong>
\nQaragil\u0259, böyürtk\u0259n v\u0259 moruq kimi qreypfrutlar güclü antioksidant m\u0259nb\u0259l\u0259rind\u0259ndir. T\u0259dqiqatlar göst\u0259rir ki, bu meyv\u0259l\u0259r s\u0259rb\u0259st radikallar\u0131n hüceyr\u0259l\u0259r\u0259 vurdu\u011fu z\u0259r\u0259ri azaltmaqda t\u0259sirlidir.
\nKivi<\/strong>
\nParlaq ya\u015f\u0131l r\u0259ngi v\u0259 tur\u015f dad\u0131 il\u0259 diqq\u0259ti c\u0259lb ed\u0259n kivi ba\u011f\u0131rsaq h\u0259r\u0259k\u0259tl\u0259rini t\u0259nziml\u0259m\u0259y\u0259 köm\u0259k edir. Keç\u0259n il London Kral Kollecinin t\u0259dqiqatç\u0131lar\u0131 q\u0259bizliyi aradan qald\u0131rmaq üçün günd\u0259 iki v\u0259 ya üç kivi yem\u0259yi tövsiy\u0259 etdil\u0259r. Bu t\u0259sir Avropa Birliyi qurumlar\u0131ndan biri olan Avropa Komissiyas\u0131n\u0131n müvafiq orqan\u0131 t\u0259r\u0259find\u0259n d\u0259 sa\u011flaml\u0131q iddias\u0131 kimi q\u0259bul edildi. Kivi h\u0259m h\u0259ll olunan, h\u0259m d\u0259 h\u0259ll olunmayan lif ehtiva edir ki, bu da ba\u011f\u0131rsaq h\u0259r\u0259k\u0259tl\u0259rini art\u0131r\u0131r.
\nSitrus meyv\u0259l\u0259ri<\/strong>
\nLimon, porta\u011fal v\u0259 qreyfrut kimi sitrus meyv\u0259l\u0259ri yüks\u0259k C vitamini t\u0259rkibi il\u0259 immunitet sistemini d\u0259st\u0259kl\u0259yir v\u0259 d\u0259ri v\u0259 sümük sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131na töhf\u0259 verir. Onlar h\u0259mçinin flavonoid adlanan bitki birl\u0259\u015fm\u0259l\u0259ri say\u0259sind\u0259 antioksidan v\u0259 iltihab \u0259leyhin\u0259 xüsusiyy\u0259tl\u0259r nümayi\u015f etdirirl\u0259r. 2021-ci ild\u0259 apar\u0131lan bir ara\u015fd\u0131rma, porta\u011fal suyunun böyr\u0259k da\u015flar\u0131n\u0131n \u0259m\u0259l\u0259 g\u0259lm\u0259sini azalda bil\u0259c\u0259yini, lakin qreyfrut suyunun \u0259ks t\u0259sir göst\u0259r\u0259 bil\u0259c\u0259yini ortaya qoydu.
\nAvokado<\/strong>
\nKremli teksturas\u0131 v\u0259 z\u0259ngin qida t\u0259rkibi il\u0259 avokado ür\u0259k sa\u011flaml\u0131\u011f\u0131 üçün \u0259n faydal\u0131 meyv\u0259l\u0259rd\u0259n biridir. Kalium v\u0259 t\u0259k doymam\u0131\u015f ya\u011flarla z\u0259ngin olan avokado ç\u0259ki n\u0259zar\u0259tin\u0259, idrak funksiyalar\u0131na v\u0259 ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131na müsb\u0259t t\u0259sir göst\u0259rir. Lakin, yüks\u0259k ya\u011f t\u0259rkibin\u0259 gör\u0259 günd\u0259lik istehlak\u0131 yar\u0131m v\u0259 ya bir avokado il\u0259 m\u0259hdudla\u015fd\u0131rmaq tövsiy\u0259 olunur. 
\nAlbal\u0131 v\u0259 nar<\/strong>
\nNarlar yüks\u0259k polifenol t\u0259rkibin\u0259 gör\u0259 "super qida" hesab olunur. Ara\u015fd\u0131rmalar göst\u0259rir ki, narlarda ya\u015f\u0131l çay v\u0259 q\u0131rm\u0131z\u0131 \u015f\u0259rab\u0131n antioksidan s\u0259viyy\u0259si üç d\u0259f\u0259 çox ola bil\u0259r. Bu madd\u0259l\u0259r xroniki iltihab\u0131 azalda bil\u0259r, ür\u0259k x\u0259st\u0259liyi v\u0259 x\u0259rç\u0259ng riskini azald\u0131r. Antioksidanlar bax\u0131m\u0131ndan nar q\u0259d\u0259r güclü olmasa da, albal\u0131lar intensiv m\u0259\u015fqd\u0259n sonra sa\u011falman\u0131 sür\u0259tl\u0259ndir\u0259 bil\u0259r. 2022-ci ild\u0259 apar\u0131lan bir ara\u015fd\u0131rma, tur\u015f albal\u0131 ekstrakt\u0131 istehlak ed\u0259n ki\u015fil\u0259rd\u0259 \u0259z\u0259l\u0259 v\u0259 ür\u0259k z\u0259d\u0259l\u0259nm\u0259sinin azalm\u0131\u015f markerl\u0259rinin oldu\u011funu göst\u0259rdi.<\/p>\n","protected":false},"excerpt":{"rendered":"

Müt\u0259x\u0259ssisl\u0259r meyv\u0259 istehlak\u0131nda müxt\u0259lifliyin v\u0259 mülayimliyin h\u0259zm sa\u011flaml\u0131\u011f\u0131 üçün vacib oldu\u011funu vur\u011fulay\u0131rlar. Ümumdünya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131 bildirir ki, günd\u0259 \u0259n az\u0131 400 qram meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z istehlak\u0131 ür\u0259k x\u0259st\u0259liyi v\u0259 b\u0259zi…<\/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":[101],"tags":[],"class_list":["post-238785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/238785","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=238785"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/238785\/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=238785"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=238785"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=238785"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}