{"id":244186,"date":"2026-05-26T08:02:54","date_gmt":"2026-05-26T04:02:54","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=244186","title":{"rendered":"Uzun\u00f6m\u00fcrl\u00fc insanlar\u0131n se\u00e7diyi"},"content":{"rendered":"

Aral\u0131q d\u0259nizi p\u0259hrizi sümük sa\u011flaml\u0131\u011f\u0131n\u0131 t\u0259\u015fviq ed\u0259n qida madd\u0259l\u0259ri il\u0259 z\u0259ngindir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, "Eating Well"d\u0259n diyetoloq Mendi Tayler deyir ki, p\u0259hriz meyv\u0259, t\u0259r\u0259v\u0259z, lobya, paxlal\u0131 bitkil\u0259r v\u0259 tam tax\u0131l kimi minimal emal olunmu\u015f tam qidalara, el\u0259c\u0259 d\u0259 qoz-f\u0131nd\u0131q, zeytun ya\u011f\u0131 v\u0259 ya\u011fl\u0131 bal\u0131qlardan al\u0131nan sa\u011flam ya\u011flara diqq\u0259t yetirir.<\/p>\n

P\u0259hrizin \u0259sas qidalar\u0131n\u0131n çoxunda sümük sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n kalsium, D vitamini v\u0259 kalium var. Süd m\u0259hsullar\u0131, xüsus\u0259n d\u0259 m\u0259d\u0259ni süd m\u0259hsullar\u0131 da sümük sa\u011flaml\u0131\u011f\u0131n\u0131n vacib komponentidir.<\/p>\n

Sardina, hamsi v\u0259 dig\u0259r ya\u011fl\u0131 bal\u0131qlar<\/strong>
\n"Konservl\u0259\u015fdirilmi\u015f sardina v\u0259 hamsi kalsiumla z\u0259ngindir ki, bu da sümük s\u0131xl\u0131\u011f\u0131n\u0131 v\u0259 gücünü art\u0131rma\u011fa köm\u0259k edir", qeydiyyatdan keçmi\u015f diyetoloq Kelli Pauers deyir.
\nAral\u0131q d\u0259nizi p\u0259hrizind\u0259 bal\u0131q zülal v\u0259 doymam\u0131\u015f ya\u011flar\u0131n \u0259sas m\u0259nb\u0259yidir. Dig\u0259r bal\u0131q növl\u0259ri d\u0259 sa\u011flam sümükl\u0259r üçün vacib qida madd\u0259l\u0259rini ehtiva edir.
\n"Q\u0131z\u0131lbal\u0131q, skumbriya, tuna v\u0259 sardina kimi ya\u011fl\u0131 bal\u0131qlarda yüks\u0259k miqdarda D vitamini var ki, bu da b\u0259d\u0259nin kalsiumu effektiv \u015f\u0259kild\u0259 m\u0259nims\u0259m\u0259sin\u0259 köm\u0259k edir", – dey\u0259 Pouers bildirir.<\/p>\n

Yarpaql\u0131 göy\u0259rtil\u0259r<\/strong>
\nPouers yarpaql\u0131 göy\u0259rtil\u0259rd\u0259 olan K vitamininin b\u0259d\u0259nin kalsiumdan istifad\u0259 etm\u0259sin\u0259 köm\u0259k ed\u0259n bir qida madd\u0259si oldu\u011funu göst\u0259rir. Yarpaql\u0131 göy\u0259rtil\u0259r d\u0259 kalsium m\u0259nb\u0259yidir, lakin oksalatlara gör\u0259 b\u0259d\u0259n onu dig\u0259r qidalardan al\u0131nan kalsium q\u0259d\u0259r asanl\u0131qla m\u0259nims\u0259y\u0259 bilmir.<\/p>\n

Pendir<\/strong>
\nAmerikal\u0131lar üçün P\u0259hriz T\u0259limatlar\u0131 sa\u011flam Aral\u0131q d\u0259nizi p\u0259hrizinin bir hiss\u0259si olaraq günd\u0259 2-2,5 st\u0259kan süd m\u0259hsullar\u0131 istehlak etm\u0259yi tövsiy\u0259 edir. Bir st\u0259kan ekvivalenti 1 st\u0259kan süd v\u0259 ya 1,5 unsiya pendirdir.<\/p>\n

Pomidorlar<\/strong>
\n"Pomidor v\u0259 pomidor m\u0259hsullar\u0131 kaliumla z\u0259ngindir ki, bu da sümük mineral s\u0131xl\u0131\u011f\u0131n\u0131n qorunmas\u0131na köm\u0259k edir", – dey\u0259 Powers bildirir.
\nStandart Amerika p\u0259hrizi ad\u0259t\u0259n meyv\u0259-t\u0259r\u0259v\u0259z istehlak\u0131n\u0131n m\u0259hdud olmas\u0131 v\u0259 yüks\u0259k natriumlu qidalar\u0131n daha çox q\u0259bul edilm\u0259si s\u0259b\u0259bind\u0259n natriumla z\u0259ngin, kaliumla z\u0259ngin deyil. Bu, b\u0259d\u0259nd\u0259n kalsiumun itirilm\u0259si d\u0259 daxil olmaqla müxt\u0259lif mexanizml\u0259r vasit\u0259sil\u0259 sümük mineral itkisin\u0259 s\u0259b\u0259b olan bir tarazl\u0131q yarad\u0131r. Optimal sümük sa\u011flaml\u0131\u011f\u0131 üçün daha çox kaliumla z\u0259ngin qidalar istehlak etm\u0259y\u0259 çal\u0131\u015f\u0131n.<\/p>\n

Gaval\u0131<\/strong>
\nGaval\u0131 kaliumla z\u0259ngindir. \u018fks\u0259r t\u0259dqiqatlar günd\u0259 50-100 qram gaval\u0131 istehlak etm\u0259yin faydal\u0131 t\u0259sirl\u0259rini göst\u0259rib ki, bu da t\u0259xmin\u0259n 1\/4-1\/2 st\u0259kana b\u0259rab\u0259rdir.<\/p>\n

Zeytun ya\u011f\u0131<\/strong>
\nZeytun ya\u011f\u0131 iltihab \u0259leyhin\u0259 qida hesab olunur v\u0259 sümük sa\u011flaml\u0131\u011f\u0131na faydal\u0131 t\u0259sir göst\u0259r\u0259 bil\u0259r. Zeytun ya\u011f\u0131n\u0131n h\u0259mçinin sümük rezorbsiyas\u0131n\u0131n sür\u0259tini yava\u015flatmaqda v\u0259 zülal parçalanmas\u0131n\u0131 t\u0259\u015fviq ed\u0259n fermentl\u0259rin artmas\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 almaqda rol oynad\u0131\u011f\u0131na inan\u0131l\u0131r ki, bu da birlikd\u0259 sümük kütl\u0259sinin artmas\u0131na s\u0259b\u0259b olur.<\/p>\n

K vitamini olan qidalar<\/strong>
\nK vitamini \u0259sas\u0259n tünd ya\u015f\u0131l t\u0259r\u0259v\u0259zl\u0259rd\u0259, soyada v\u0259 b\u0259zi meyv\u0259l\u0259rd\u0259, el\u0259c\u0259 d\u0259 b\u0259zi \u0259t v\u0259 yumurtalarda az miqdarda olan ya\u011fda h\u0259ll olan bir vitamindir.
\nTayler deyir ki, "Maqnezium v\u0259 K vitamini çat\u0131\u015fmazl\u0131\u011f\u0131 olan p\u0259hrizl\u0259r q\u0259bul ed\u0259n insanlarda sümük mineral s\u0131xl\u0131\u011f\u0131n\u0131n a\u015fa\u011f\u0131 olmas\u0131 v\u0259 sümük s\u0131n\u0131qlar\u0131 riski art\u0131r."
\nOptimal miqdarda K vitamini ehtiva ed\u0259n p\u0259hrizl\u0259r daha yüks\u0259k sümük s\u0131xl\u0131\u011f\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir, lakin K vitamini \u0259lav\u0259l\u0259rinin sümük sa\u011flaml\u0131\u011f\u0131na t\u0259sirini ara\u015fd\u0131ran t\u0259dqiqatlar n\u0259tic\u0259siz qal\u0131b.<\/p>\n

Zülal q\u0259bulunuzu optimalla\u015fd\u0131r\u0131n<\/strong>
\nZülal sümük kütl\u0259sinin v\u0259 h\u0259cminin böyük bir hiss\u0259sini t\u0259\u015fkil edir v\u0259 sümük böyüm\u0259sind\u0259 v\u0259 kütl\u0259sind\u0259 i\u015ftirak edir. Kifay\u0259t q\u0259d\u0259r protein q\u0259bulu olmadan bu prosesl\u0259r pozula bil\u0259r.
\nAlkoqol q\u0259bulunu m\u0259hdudla\u015fd\u0131r\u0131n
\n"H\u0259ddind\u0259n art\u0131q q\u0259bul edildikd\u0259, alkoqol b\u0259d\u0259nin mü\u0259yy\u0259n qida madd\u0259l\u0259rinin, xüsus\u0259n d\u0259 kalsiumun m\u0259nims\u0259nilm\u0259sin\u0259 mane ola bil\u0259r. \u0130çki içm\u0259yi seç\u0259n insanlar bunu mülayim \u015f\u0259kild\u0259, qad\u0131nlar üçün günd\u0259 bir içki, ki\u015fil\u0259r üçün is\u0259 günd\u0259 iki içkiy\u0259 q\u0259d\u0259r q\u0259bul etm\u0259lidirl\u0259r."
\nLakin, bu qaydalara uy\u011fun içki içm\u0259k, tamamil\u0259 imtina etm\u0259kl\u0259 müqayis\u0259d\u0259 ya\u015fla birlikd\u0259 s\u0131n\u0131q riskini art\u0131r\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Aral\u0131q d\u0259nizi p\u0259hrizi sümük sa\u011flaml\u0131\u011f\u0131n\u0131 t\u0259\u015fviq ed\u0259n qida madd\u0259l\u0259ri il\u0259 z\u0259ngindir. Ucnoqta.az x\u0259b\u0259r verir ki, "Eating Well"d\u0259n diyetoloq Mendi Tayler deyir ki, p\u0259hriz meyv\u0259, t\u0259r\u0259v\u0259z, lobya, paxlal\u0131 bitkil\u0259r v\u0259 tam…<\/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":[100],"tags":[],"class_list":["post-244186","post","type-post","status-publish","format-standard","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/244186","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=244186"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/244186\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=244186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=244186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=244186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}