{"id":242029,"date":"2026-04-17T10:33:23","date_gmt":"2026-04-17T06:33:23","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=242029","title":{"rendered":"D\u0259mir s\u0259viyy\u0259sini t\u0259bii \u015f\u0259kild\u0259 art\u0131ran"},"content":{"rendered":"

D\u0259mir vacib bir qida madd\u0259sidir v\u0259 yaln\u0131z enerji t\u0259min etmir. D\u0259mir sa\u011flam qan, beyin funksiyas\u0131 v\u0259 ümumi b\u0259d\u0259n funksiyas\u0131n\u0131n qorunmas\u0131na köm\u0259k edir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, d\u0259mir b\u0259d\u0259ninizd\u0259ki h\u0259r hüceyr\u0259d\u0259 mövcuddur. Q\u0131rm\u0131z\u0131 qan hüceyr\u0259l\u0259rind\u0259ki zülal olan hemoglobinin istehsal\u0131 üçün vacibdir v\u0259 hüceyr\u0259l\u0259riniz\u0259 oksigen çatd\u0131ran v\u0259 enerji istehsal\u0131na köm\u0259k ed\u0259n proteindir. Xo\u015f x\u0259b\u0259r budur ki, d\u0259mir q\u0259bulunuzu art\u0131rma\u011fa köm\u0259k ed\u0259 bil\u0259c\u0259k bir çox l\u0259zz\u0259tli qida var v\u0259 onlar\u0131 yem\u0259kl\u0259riniz\u0259 \u0259lav\u0259 etm\u0259k dü\u015fündüyünüzd\u0259n daha asan v\u0259 daha xo\u015f ola bil\u0259r.<\/p>\n

A\u011f lobya<\/strong>
\nLobya bir az qoz dad\u0131na malikdir v\u0259 salatlardan \u015forbalara q\u0259d\u0259r h\u0259r \u015feyl\u0259 yax\u015f\u0131 uy\u011funla\u015f\u0131r. Bir st\u0259kan konservl\u0259\u015fdirilmi\u015f a\u011f lobya 8 mq d\u0259mir v\u0259 ya günd\u0259lik d\u0259y\u0259rin 44 faizini, el\u0259c\u0259 d\u0259 bol miqdarda lif v\u0259 bitki m\u0259n\u015f\u0259li protein ehtiva edir. H\u0259tta yar\u0131m st\u0259kan porsiya bel\u0259 \u0259la d\u0259mir m\u0259nb\u0259yidir. A\u011f lobya çox yönlü, büdc\u0259y\u0259 uy\u011fundur v\u0259 minimal s\u0259yl\u0259 qidalanman\u0131 art\u0131rmaq üçün müxt\u0259lif yem\u0259kl\u0259r\u0259 asanl\u0131qla \u0259lav\u0259 edil\u0259 bil\u0259r.
\nTünd \u015fokolad<\/strong>
\nBu siyah\u0131dak\u0131 \u0259n l\u0259zz\u0259tli seçim olan tünd \u015fokolad t\u0259\u0259ccüblü d\u0259r\u0259c\u0259d\u0259 d\u0259mirl\u0259 z\u0259ngindir. C\u0259mi 30 qram\u0131 t\u0259xmin\u0259n 2 mq v\u0259 ya günd\u0259lik d\u0259y\u0259rin 11 faizini ehtiva edir. D\u0259mir v\u0259 C vitamininin udulmas\u0131n\u0131 t\u0259\u015fviq ed\u0259n \u0259la kombinasiyas\u0131 üçün onu t\u0259kba\u015f\u0131na dad\u0131n v\u0259 ya tünd \u015fokoladla örtülmü\u015f çiy\u0259l\u0259kl\u0259ri s\u0131nay\u0131n.
\nMal \u0259ti qaraciy\u0259ri<\/strong>
\nQaraciy\u0259r \u0259slind\u0259 planetin \u0259n qidal\u0131 qidalar\u0131ndan biridir. Standart 80 qraml\u0131q mal \u0259ti qaraciy\u0259ri günd\u0259lik d\u0259y\u0259rin 28 faizi v\u0259 ya 5 mq d\u0259mirl\u0259 z\u0259ngindir v\u0259 bu da onu bu qidan\u0131n \u0259la m\u0259nb\u0259yin\u0259 çevirir. O, h\u0259mçinin A vitamini, B vitaminl\u0259ri v\u0259 vacib minerallarla z\u0259ngindir.
\nM\u0259rcim\u0259k<\/strong>
\nBu bitki m\u0259n\u015f\u0259li protein m\u0259nb\u0259yi h\u0259m d\u0259 \u0259linizd\u0259 saxlamaq üçün \u0259la büdc\u0259y\u0259 uy\u011fun \u0259sas qidad\u0131r. Yar\u0131m st\u0259kan bi\u015fmi\u015f v\u0259 süzülmü\u015f m\u0259rcim\u0259k 3 mq d\u0259mir v\u0259 ya günd\u0259lik d\u0259y\u0259rin 17 faizini ehtiva edir. M\u0259rcim\u0259k h\u0259mçinin lif, protein v\u0259 dig\u0259r vacib qida madd\u0259l\u0259ri il\u0259 z\u0259ngindir. Onlardan doyurucu m\u0259rcim\u0259k bolognezind\u0259n tutmu\u015f isti v\u0259h\u015fi göb\u0259l\u0259k v\u0259 m\u0259rcim\u0259k salat\u0131na q\u0259d\u0259r h\u0259r \u015feyd\u0259 dadmaq olar ki, bu da bitki m\u0259n\u015f\u0259li inqrediyenti h\u0259m qidal\u0131, h\u0259m d\u0259 t\u0259\u0259ccüblü d\u0259r\u0259c\u0259d\u0259 çox yönlü edir.
\n\u0130spanaq<\/strong>
\nYüks\u0259k d\u0259mir t\u0259rkibi il\u0259 geni\u015f tan\u0131nan yar\u0131m st\u0259kan bi\u015fmi\u015f v\u0259 süzülmü\u015f ispanaq 3 mq v\u0259 ya günd\u0259lik d\u0259mirin 17 faizini ehtiva edir. Ispanaq h\u0259mçinin lif, vitamin v\u0259 antioksidant ehtiva edir. Bununla bel\u0259, t\u0259rkibind\u0259 d\u0259mirin udulmas\u0131na mane ola bil\u0259n oksalat var, buna gör\u0259 d\u0259 onu C vitamini il\u0259 z\u0259ngin qidalarla uy\u011funla\u015fd\u0131rmaq vacibdir. Dad\u0131 v\u0259 C vitamini art\u0131rmaq üçün bi\u015fmi\u015f ispana\u011f\u0131n üz\u0259rin\u0259 limon suyu s\u0131xma\u011fa çal\u0131\u015f\u0131n v\u0259 ya daha yax\u015f\u0131 m\u0259nims\u0259nilm\u0259si üçün bi\u015fmi\u015f ispana\u011f\u0131 qovrulmu\u015f bolqar bib\u0259ri (ba\u015fqa bir C vitamini il\u0259 z\u0259ngin qida) il\u0259 uy\u011funla\u015fd\u0131r\u0131n.
\nQ\u0131rm\u0131z\u0131 lobya<\/strong>
\nBu qidal\u0131 lobyalar bitki m\u0259n\u015f\u0259li zülal, lif v\u0259 bir çox dig\u0259r qida madd\u0259l\u0259ri il\u0259 z\u0259ngindir. 2 mq v\u0259 ya günd\u0259lik d\u0259mirin 11 faizi üçün sevimli yem\u0259yiniz\u0259 yar\u0131m st\u0259kan konservl\u0259\u015fdirilmi\u015f lobya \u0259lav\u0259 edin. Onlar h\u0259mçinin salatlara, tax\u0131l qablar\u0131na v\u0259 ya l\u0259zz\u0259tli souslara göz\u0259l bir \u0259lav\u0259dir.
\nSardina bal\u0131\u011f\u0131<\/strong>
\nSümüklü, ya\u011fda konservl\u0259\u015fdirilmi\u015f sardina bal\u0131\u011f\u0131 c\u0259mi 80 qram 2 mq d\u0259mir v\u0259 ya günd\u0259lik d\u0259y\u0259rin 11 faizini t\u0259min edir. Bu ucuz bal\u0131q ür\u0259k üçün faydal\u0131 omeqa-3 ya\u011f tur\u015fular\u0131 il\u0259 z\u0259ngindir, lakin civ\u0259 az v\u0259 B12 vitamini il\u0259 z\u0259ngindir. Onlar\u0131 birba\u015fa konservd\u0259n yey\u0259, salata \u0259lav\u0259 ed\u0259 v\u0259 ya dig\u0259r bal\u0131qlar kimi t\u0259z\u0259 sardina bi\u015fir\u0259 bil\u0259rsiniz. Onlar h\u0259mçinin limon, göy\u0259rti v\u0259 ya tam tax\u0131l tostu il\u0259 tez v\u0259 qidal\u0131 qida il\u0259 z\u0259ngin bir yem\u0259k üçün göz\u0259l \u015f\u0259kild\u0259 uy\u011funla\u015f\u0131rlar. 
\nKeju<\/strong>
\nBu vacib q\u0259lyanalt\u0131 t\u0259xmin\u0259n 18 qoz-f\u0131nd\u0131q porsiyas\u0131nda 2 mq d\u0259mir v\u0259 ya günd\u0259lik d\u0259y\u0259rin 11 faizini t\u0259klif edir. Kaju bal\u0131\u011f\u0131 h\u0259mçinin sa\u011flam ya\u011flar v\u0259 minerallarla z\u0259ngindir. Onlar\u0131 sevdiyiniz qida qar\u0131\u015f\u0131\u011f\u0131na \u0259lav\u0259 etm\u0259y\u0259 v\u0259 ya salatlara s\u0259pm\u0259y\u0259 çal\u0131\u015f\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

D\u0259mir vacib bir qida madd\u0259sidir v\u0259 yaln\u0131z enerji t\u0259min etmir. D\u0259mir sa\u011flam qan, beyin funksiyas\u0131 v\u0259 ümumi b\u0259d\u0259n funksiyas\u0131n\u0131n qorunmas\u0131na köm\u0259k edir. Ucnoqta.az x\u0259b\u0259r verir ki, d\u0259mir b\u0259d\u0259ninizd\u0259ki h\u0259r hüceyr\u0259d\u0259…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-242029","post","type-post","status-publish","format-standard","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/242029","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=242029"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/242029\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=242029"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=242029"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=242029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}