{"id":244870,"date":"2026-06-09T06:14:46","date_gmt":"2026-06-09T02:14:46","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=244870","title":{"rendered":"Qan t\u0259zyiqini a\u015fa\u011f\u0131 salmaq \u00fc\u00e7\u00fcn"},"content":{"rendered":"

M\u0259\u015fhur v\u0259 sa\u011flam Aral\u0131q d\u0259nizi p\u0259hrizi yüks\u0259k t\u0259zyiql\u0259 effektiv \u015f\u0259kild\u0259 mübariz\u0259 aparmaq üçün "t\u0259kmill\u0259\u015fdiril\u0259" bil\u0259r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, kardioloq v\u0259 tibb elml\u0259ri doktoru Vasili Ka\u015ftalap bu p\u0259hrizin n\u0259 oldu\u011funu izah edib.
\n H\u0259r k\u0259s Aral\u0131q d\u0259nizi p\u0259hrizi haqq\u0131nda e\u015fitmi\u015fdir – ür\u0259k v\u0259 damar sa\u011flaml\u0131\u011f\u0131n\u0131 qorumaq v\u0259 buna gör\u0259 d\u0259 uzunömürlülük üçün \u0259n yax\u015f\u0131lar\u0131ndan biridir. DASH p\u0259hrizi bir çox c\u0259h\u0259td\u0259n ox\u015fard\u0131r. Lakin f\u0259rql\u0259r d\u0259 var.<\/p>\n

Biz kalsium, maqnezium v\u0259 kaliumla z\u0259ngin qidalar yeyirik. Bu, bol miqdarda t\u0259r\u0259v\u0259z v\u0259 \u015f\u0259k\u0259rsiz meyv\u0259l\u0259r (günd\u0259 be\u015f porsiya), tam tax\u0131llar, qu\u015f \u0259ti, ya\u011fl\u0131 bal\u0131q (h\u0259ft\u0259d\u0259 \u0259n az\u0131 iki d\u0259f\u0259), az ya\u011fl\u0131 süd m\u0259hsullar\u0131, paxlal\u0131lar, toxumlar v\u0259 qoz-f\u0131nd\u0131q dem\u0259kdir.<\/p>\n

Q\u0131rm\u0131z\u0131 \u0259t v\u0259 \u015firniyyatlar\u0131 (\u015firin meyv\u0259l\u0259r d\u0259 daxil olmaqla) m\u0259hdudla\u015fd\u0131r\u0131r\u0131q.
\nÖzümüz\u0259 ür\u0259k üçün faydal\u0131 bir desert veririk: tünd \u015fokolad. Lakin norma h\u0259ft\u0259d\u0259 c\u0259mi 45 qramd\u0131r.<\/p>\n

Heyvan ya\u011flar\u0131 uzun müdd\u0259t ür\u0259y\u0259 z\u0259r\u0259rli hesab olunurdu. Lakin onlar bu yax\u0131nlarda b\u0259rpa olunub. Xüsusil\u0259 hormon sintezi üçün z\u0259ruridir. Bel\u0259likl\u0259, k\u0259r\u0259 ya\u011f\u0131, ya\u011f v\u0259 ya bir parça donuz ya\u011f\u0131 yax\u015f\u0131d\u0131r. Sa\u011flam doymam\u0131\u015f ya\u011flar\u0131 bitki ya\u011flar\u0131ndan (tercihen günd\u0259 iki xör\u0259k qa\u015f\u0131\u011f\u0131 zeytun v\u0259 ya k\u0259tan ya\u011f\u0131), ya\u011fl\u0131 bal\u0131qlardan, qoz-f\u0131nd\u0131qlardan v\u0259 avokadodan al\u0131r\u0131q. Lakin marqarind\u0259 olan v\u0259 q\u0131zartma zaman\u0131 \u0259m\u0259l\u0259 g\u0259l\u0259n trans ya\u011flar, emal olunmu\u015f \u0259tl\u0259rd\u0259 (kolbasa, hot-doq) v\u0259 fast-foodlar aç\u0131q \u015f\u0259kild\u0259 z\u0259r\u0259rlidir.<\/p>\n

Duz \u0259lav\u0259 etm\u0259yi dayand\u0131r\u0131n. ÜST günd\u0259 5 qram duz (emal olunmu\u015f qidalarda olanlar da daxil olmaqla) tövsiy\u0259 edir, lakin biz, tur\u015fu v\u0259 konservl\u0259\u015fdirilmi\u015f qidalar\u0131 sev\u0259n bir mill\u0259t, tövsiy\u0259 olunan miqdardan daha çox, orta hesabla 12 qram duz istehlak edirik. Art\u0131q duz \u015fi\u015fm\u0259y\u0259 s\u0259b\u0259b olur v\u0259 ateroskleroza s\u0259b\u0259b olur. Yetkin \u0259halinin yar\u0131dan çoxunun hipertoniyadan \u0259ziyy\u0259t ç\u0259km\u0259si t\u0259sadüfi deyil. Buna gör\u0259 d\u0259, DASH p\u0259hrizin\u0259 gör\u0259, qidalar\u0131m\u0131za duz \u0259lav\u0259 etm\u0259yi tamamil\u0259 dayand\u0131rmal\u0131y\u0131q – qidalardak\u0131 natrium miqdar\u0131 kifay\u0259tdir. Dad tumurcuqlar\u0131m\u0131z\u0131n uy\u011funla\u015fmas\u0131 vaxt apar\u0131r, buna gör\u0259 d\u0259 duzu limon suyu, \u0259dviyyat v\u0259 göy\u0259rti il\u0259 \u0259v\u0259z ed\u0259r\u0259k dads\u0131z qidalara al\u0131\u015fmal\u0131 olaca\u011f\u0131q.
\n <\/p>\n","protected":false},"excerpt":{"rendered":"

M\u0259\u015fhur v\u0259 sa\u011flam Aral\u0131q d\u0259nizi p\u0259hrizi yüks\u0259k t\u0259zyiql\u0259 effektiv \u015f\u0259kild\u0259 mübariz\u0259 aparmaq üçün "t\u0259kmill\u0259\u015fdiril\u0259" bil\u0259r. Ucnoqta.az x\u0259b\u0259r verir ki, kardioloq v\u0259 tibb elml\u0259ri doktoru Vasili Ka\u015ftalap bu p\u0259hrizin n\u0259 oldu\u011funu…<\/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-244870","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\/244870","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=244870"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/244870\/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=244870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=244870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=244870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}