{"id":245996,"date":"2026-07-03T07:04:12","date_gmt":"2026-07-03T03:04:12","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=245996","title":{"rendered":"D vitamini il\u0259 z\u0259ngin on qida"},"content":{"rendered":"

Bir insan\u0131n ehtiyac duydu\u011fu D vitamini miqdar\u0131 onun ya\u015f\u0131ndan v\u0259 çat\u0131\u015fmazl\u0131\u011f\u0131 riskind\u0259n as\u0131l\u0131d\u0131r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, u\u015faql\u0131qdan yetkinlik ya\u015f\u0131na q\u0259d\u0259r insanlar ad\u0259t\u0259n günd\u0259 t\u0259xmin\u0259n 600 BV D vitamini q\u0259bul etm\u0259lidirl\u0259r. Bu miqdar hamil\u0259 v\u0259 \u0259mizdir\u0259n qad\u0131nlara da aiddir. 1 ya\u015fdan kiçik körp\u0259l\u0259r günd\u0259 400 BV D vitamini t\u0259l\u0259b edir. 70 ya\u015fdan yuxar\u0131 böyükl\u0259r günd\u0259 800 BV D vitamini q\u0259bul etm\u0259lidirl\u0259r.<\/p>\n

Daha çox miqdarda D vitamini çat\u0131\u015fmazl\u0131\u011f\u0131 riski yüks\u0259k olan insanlar üçün faydal\u0131 ola bil\u0259r. Bunlara ana südü il\u0259 qidalanan körp\u0259l\u0259r, ya\u015fl\u0131lar, tünd d\u0259rili insanlar, h\u0259zm poz\u011funlu\u011fu olan x\u0259st\u0259l\u0259r (Kron x\u0259st\u0259liyi, xoral\u0131 kolit, çölyak x\u0259st\u0259liyi), m\u0259d\u0259 bypass \u0259m\u0259liyyat\u0131 keçir\u0259nl\u0259r v\u0259 piyl\u0259nm\u0259 olanlar daxildir.<\/p>\n

D vitamini qidalardan \u0259ld\u0259 edil\u0259 bil\u0259r. Budur, \u0259n çox t\u0259rkibind\u0259 olan on qida.<\/p>\n

Alabal\u0131q
\nUSDA-ya gör\u0259, 85 qraml\u0131q buxarda bi\u015fmi\u015f alabal\u0131\u011f\u0131n t\u0259rkibind\u0259ki D vitamini miqdar\u0131 12,06 mikroqram (mkq) v\u0259 ya günd\u0259lik q\u0259bulun 60%-ni t\u0259\u015fkil edir.
\nEyni alabal\u0131q t\u0259rkibind\u0259 106,8 kalori, 4,68 q ya\u011f, 15,12 q protein, 0 q karbohidrat, 285,6 mq kalium, 2,97 mkq B12 vitamini (v\u0259 ya günd\u0259lik q\u0259bulun 111%-i) v\u0259 17,88 mkq d\u0259mir var.<\/p>\n

Q\u0131z\u0131lbal\u0131q
\nUSDA-ya gör\u0259, 85 qraml\u0131q quru bi\u015fmi\u015f q\u0131z\u0131lbal\u0131\u011f\u0131n t\u0259rkibind\u0259 383 beyn\u0259lxalq vahid (BV) D vitamini v\u0259 ya günd\u0259lik q\u0259bulun 48%-i var.
\nBu miqdarda bal\u0131q h\u0259mçinin 118 kalori, 3,66 q ya\u011f, 19,9 q protein, 369 mq kalium, 4,25 mkq B12 vitamini (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 177%-i) v\u0259 32,3 mkq selenium (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 58%-i) ehtiva edir.<\/p>\n

Badam südü
\n226 q badam südünd\u0259 199 BV D vitamini (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 24,9%-i) var. Eyni porsiyada h\u0259mçinin 28,8 kalori, 2,5 q ya\u011f, 1,01 q protein, 1,01 q karbohidrat, 161 mq kalium, 451 mq kalsium (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 34,7%-i) v\u0259 7,2 mq E vitamini (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 48%-i) var.<\/p>\n

Sardinalar
\nYa\u011fda v\u0259 süzülmü\u015f konservl\u0259\u015fdirilmi\u015f Atlantik sardinalar\u0131n\u0131n 106 qraml\u0131q porsiyas\u0131nda 178 BV D vitamini (v\u0259 ya Günd\u0259lik D\u0259y\u0259rin 22%-i) var. H\u0259mçinin 191 kalori, 10,5 q ya\u011f, 22,6 q protein, 8,22 mkq B12 vitamini (v\u0259 ya Günd\u0259lik D\u0259y\u0259rin 343%-i), 351 mq kalsium (v\u0259 ya Günd\u0259lik D\u0259y\u0259rin 27%-i) v\u0259 48,5 mkq selenium (v\u0259 ya 88%) ehtiva edir.<\/p>\n

Yulaf südü
\n226 q yulaf südünün t\u0259rkibind\u0259ki D vitamini miqdar\u0131 156,4 BV v\u0259 ya Günd\u0259lik D\u0259y\u0259rin 19,5%-dir. Bu porsiya yulaf südünd\u0259 h\u0259mçinin 110 kalori, 6,325 q ya\u011f, 1,84 q protein, 11,73 q karbohidrat, 340 mq kalium, 340 mq kalsium (v\u0259 ya Günd\u0259lik D\u0259y\u0259rin 26%-i) v\u0259 204,7 mq fosfor (v\u0259 ya 16,4%) var.<\/p>\n

Süd m\u0259hsullar\u0131
\nBir st\u0259kan tam (3.25%) süd 124 BV D vitamini v\u0259 ya Günd\u0259lik D\u0259y\u0259rin 15.5%-ni ehtiva edir.
\nBu süd m\u0259hsulunun t\u0259rkibind\u0259 h\u0259mçinin 149 kalori, 7.93 q ya\u011f, 7.69 q protein, 11.7 q karbohidrat, 322 mq kalium, 112 mkq A vitamini (v\u0259 ya Günd\u0259lik D\u0259y\u0259rin 12.4%-i) v\u0259 276 mq kalsium (v\u0259 ya Günd\u0259lik D\u0259y\u0259rin 21.2%-i) var.<\/p>\n

Soya südü
\n227 qram soya südü 120 BV D vitamini v\u0259 ya günd\u0259lik d\u0259y\u0259rin 15%-ni ehtiva edir. Bu miqdar h\u0259mçinin 110 kalori, 4,5 qram ya\u011f, 7,99 qram protein, 9 qram karbohidrat, 1,92 qram lif, 379 mq kalium, 499 mkq A vitamini (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 55%-i) v\u0259 451 mq kalsium (v\u0259 ya 34,7%) ehtiva edir.<\/p>\n

Yumurta
\nBir böyük, bütöv b\u0259rk qaynad\u0131lm\u0131\u015f yumurta 43,5 BV D vitamini v\u0259 ya günd\u0259lik d\u0259y\u0259rin 5,4%-ni ehtiva edir. H\u0259mçinin 77,5 kalori, 5,3 q ya\u011f, 6,3 q protein, 0,56 q karbohidrat, 74,5 mkq A vitamini, 0,555 mkq B12 vitamini (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 23%-i) v\u0259 15,4 mkq selenium (v\u0259 ya 28) ehtiva edir.<\/p>\n

Tuna bal\u0131\u011f\u0131
\n85 q quru bi\u015fmi\u015f ton bal\u0131\u011f\u0131 40 BV D vitamini v\u0259 ya günd\u0259lik d\u0259y\u0259rin 5%-ni ehtiva edir. Eyni porsiya 73,1 kalori, 0,816 q ya\u011f, 16,5 q protein, 2,17 mkq vitamin B12 (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 90%-i) v\u0259 60 mkq selenium (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 109%-i) ehtiva edir.<\/p>\n

Göb\u0259l\u0259kl\u0259r
\n1 st\u0259kan bi\u015fmi\u015f \u015fiitake göb\u0259l\u0259yind\u0259 D vitamini miqdar\u0131 40,6 BV v\u0259 ya günd\u0259lik d\u0259y\u0259rin 5%-dir. Eyni porsiya \u015fiitake h\u0259mçinin 81,2 kalori, 0,319 q ya\u011f, 2,26 q protein, 20,9 q karbohidrat, 3,04 q lif, 1,93 mq sink (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 17,5%-i), 1,3 mq mis (v\u0259 ya 3%) v\u0259 selenium (v\u0259 ya günd\u0259lik d\u0259y\u0259rin 65,4%-i) ehtiva edir.
\nGün\u0259\u015f i\u015f\u0131\u011f\u0131na m\u0259ruz qalan göb\u0259l\u0259kl\u0259rd\u0259 daha çox D vitamini var. Lakin, qeyd edildiyi kimi, ultrab\u0259növ\u015f\u0259yi \u015füalanmaya m\u0259ruz qalan göb\u0259l\u0259kl\u0259rin D vitamini miqdar\u0131 saxlama v\u0259 bi\u015firm\u0259 zaman\u0131 azala bil\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Bir insan\u0131n ehtiyac duydu\u011fu D vitamini miqdar\u0131 onun ya\u015f\u0131ndan v\u0259 çat\u0131\u015fmazl\u0131\u011f\u0131 riskind\u0259n as\u0131l\u0131d\u0131r. Ucnoqta.az x\u0259b\u0259r verir ki, u\u015faql\u0131qdan yetkinlik ya\u015f\u0131na q\u0259d\u0259r insanlar ad\u0259t\u0259n günd\u0259 t\u0259xmin\u0259n 600 BV D vitamini q\u0259bul…<\/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":[],"tags":[],"class_list":["post-245996","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/245996","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=245996"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/245996\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=245996"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=245996"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=245996"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}