{"id":260080,"date":"2026-09-24T07:02:15","date_gmt":"2026-09-24T03:02:15","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=260080"},"modified":"2026-09-24T00:10:10","modified_gmt":"2026-09-23T20:10:10","slug":"yatmazdan-%c9%99vv%c9%99l-qan-s%c9%99k%c9%99rini-qoruyan-5-qida","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=260080","title":{"rendered":"Yatmazdan \u0259vv\u0259l qan \u015f\u0259k\u0259rini qoruyan 5 qida"},"content":{"rendered":"<p><strong>Ax\u015fam saatlar\u0131nda y\u00fcks\u0259k karbohidratl\u0131 qidalar\u0131n q\u0259bul edilm\u0259si qan \u015f\u0259k\u0259rinin daha k\u0259skin v\u0259 uzunm\u00fcdd\u0259tli y\u00fcks\u0259lm\u0259sin\u0259 s\u0259b\u0259b ola bil\u0259r. Lakin d\u00fczg\u00fcn se\u00e7ilmi\u015f q\u0259lyanalt\u0131 bu dal\u011falanmalar\u0131n qar\u015f\u0131s\u0131n\u0131 alma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, \u201cVerywell Health\u201d bunun \u00fc\u00e7\u00fcn z\u00fclal, lif v\u0259 faydal\u0131 ya\u011flarla z\u0259ngin qidalara \u00fcst\u00fcnl\u00fck verm\u0259yi t\u00f6vsiy\u0259 edir.<br \/>\n1. \u015e\u0259k\u0259rsiz yunan yoqurtu<br \/>\nAdi, \u015f\u0259k\u0259r v\u0259 dadland\u0131r\u0131c\u0131 \u0259lav\u0259 edilm\u0259mi\u015f yunan yoqurtu yatmazdan \u0259vv\u0259l q\u0259lyanalt\u0131 \u00fc\u00e7\u00fcn uy\u011fun se\u00e7iml\u0259rd\u0259n biri hesab olunur. \u018fn\u0259n\u0259vi yoqurtla m\u00fcqayis\u0259d\u0259 onun t\u0259rkibind\u0259 ad\u0259t\u0259n daha \u00e7ox z\u00fclal v\u0259 daha az karbohidrat olur.<br \/>\n2. S\u00fcd v\u0259 banan<br \/>\nS\u00fcd z\u00fclal v\u0259 dig\u0259r qida madd\u0259l\u0259ri hesab\u0131na ql\u00fckozan\u0131n m\u0259nims\u0259nilm\u0259 s\u00fcr\u0259tin\u0259 t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r. Banan is\u0259 q\u0259lyanalt\u0131ya lif \u0259lav\u0259 edir.<br \/>\nX\u00fcsusil\u0259 tam yeti\u015fm\u0259mi\u015f, bir q\u0259d\u0259r ya\u015f\u0131l bananlarda davaml\u0131 ni\u015fastan\u0131n miqdar\u0131 daha \u00e7ox olur. Bu madd\u0259 nazik ba\u011f\u0131rsaqda tam h\u0259zm olunmur v\u0259 yo\u011fun ba\u011f\u0131rsa\u011fa ke\u00e7\u0259r\u0259k ba\u011f\u0131rsaq bakteriyalar\u0131 t\u0259r\u0259find\u0259n par\u00e7alan\u0131r.<br \/>\n3. Alma v\u0259 \u015f\u0259k\u0259rsiz qoz-f\u0131nd\u0131q pastas\u0131<br \/>\nAlma lif, qoz-f\u0131nd\u0131q pastas\u0131 is\u0259 faydal\u0131 ya\u011flar v\u0259 m\u00fc\u0259yy\u0259n miqdarda z\u00fclal m\u0259nb\u0259yidir. Bu iki qidan\u0131n birlikd\u0259 q\u0259bul edilm\u0259si yaln\u0131z meyv\u0259 yem\u0259kl\u0259 m\u00fcqayis\u0259d\u0259 qan \u015f\u0259k\u0259rinin daha yava\u015f y\u00fcks\u0259lm\u0259sin\u0259 k\u00f6m\u0259k ed\u0259 bil\u0259r.<br \/>\nAlman\u0131 qab\u0131\u011f\u0131 il\u0259 yem\u0259k m\u0259sl\u0259h\u0259t g\u00f6r\u00fcl\u00fcr, \u00e7\u00fcnki qab\u0131qda lif, o c\u00fcml\u0259d\u0259n pektin var. Qoz-f\u0131nd\u0131q pastas\u0131 se\u00e7\u0259rk\u0259n is\u0259 \u0259lav\u0259 \u015f\u0259k\u0259rsiz m\u0259hsullara \u00fcst\u00fcnl\u00fck verm\u0259k t\u00f6vsiy\u0259 olunur.<br \/>\n4. Bir ovuc qoz-f\u0131nd\u0131q<br \/>\nBadam, p\u00fcst\u0259, qoz v\u0259 yerf\u0131nd\u0131\u011f\u0131 karbohidrat bax\u0131m\u0131ndan nisb\u0259t\u0259n az, lif, z\u00fclal v\u0259 doymam\u0131\u015f ya\u011flar bax\u0131m\u0131ndan is\u0259 z\u0259ngindir.<br \/>\nBu qidalar\u0131n t\u0259xmin\u0259n 30 qraml\u0131q, duzsuz v\u0259 \u015f\u0259k\u0259rsiz porsiyas\u0131 yatmazdan \u0259vv\u0259l ki\u00e7ik q\u0259lyanalt\u0131 kimi istifad\u0259 oluna bil\u0259r.<br \/>\n5. Qovrulmu\u015f noxud<br \/>\nNoxud bitki m\u0259n\u015f\u0259li z\u00fclal v\u0259 lifl\u0259 z\u0259ngindir. 2025-ci ild\u0259 apar\u0131lm\u0131\u015f sistematik icmal v\u0259 meta-analizd\u0259 noxud q\u0259bulundan iki saat sonra qan ql\u00fckozas\u0131n\u0131n eyni miqdarda karbohidrat ehtiva ed\u0259n b\u0259zi dig\u0259r qidalarla m\u00fcqayis\u0259d\u0259 daha a\u015fa\u011f\u0131 oldu\u011fu bildirilib.<br \/>\n\u00dcmumilikd\u0259 paxlal\u0131lar\u0131n balansl\u0131 qidalanma \u00e7\u0259r\u00e7iv\u0259sind\u0259 qan \u015f\u0259k\u0259rinin idar\u0259 olunmas\u0131na m\u00fcsb\u0259t t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259c\u0259yi qeyd olunur.<br \/>\nYatmazdan \u0259vv\u0259l q\u0259lyanalt\u0131 nec\u0259 olmal\u0131d\u0131r?<br \/>\nM\u00fct\u0259x\u0259ssisl\u0259r yaln\u0131z m\u0259hsul se\u00e7imin\u0259 deyil, porsiyan\u0131n \u00f6l\u00e7\u00fcs\u00fcn\u0259 d\u0259 diqq\u0259t yetirm\u0259yi t\u00f6vsiy\u0259 edirl\u0259r. Ax\u015fam q\u0259lyanalt\u0131s\u0131nda z\u00fclal, lif v\u0259 faydal\u0131 ya\u011flar\u0131n olmas\u0131, rafin\u0259 olunmu\u015f karbohidrat v\u0259 \u0259lav\u0259 \u015f\u0259k\u0259rin is\u0259 m\u0259hdudla\u015fd\u0131r\u0131lmas\u0131 m\u0259sl\u0259h\u0259tdir.<br \/>\nN\u00fcmun\u0259 kimi 150\u2013200 kilokalorilik, 15 qramdan \u00e7ox olmayan karbohidrat, t\u0259xmin\u0259n 7\u201315 qram z\u00fclal v\u0259 3\u20135 qram lifd\u0259n ibar\u0259t q\u0259lyanalt\u0131 g\u00f6st\u0259rilir.<br \/>\nBununla bel\u0259, qidalara reaksiyan\u0131n insandan insana d\u0259yi\u015fdiyi n\u0259z\u0259r\u0259 al\u0131nmal\u0131d\u0131r. X\u00fcsusil\u0259 qan \u015f\u0259k\u0259rinin t\u0259nziml\u0259nm\u0259si il\u0259 ba\u011fl\u0131 problemi olan \u015f\u0259xsl\u0259r ax\u015fam qidalanmas\u0131n\u0131 h\u0259kim v\u0259 ya dietoloqla m\u0259sl\u0259h\u0259tl\u0259\u015f\u0259r\u0259k m\u00fc\u0259yy\u0259nl\u0259\u015fdirm\u0259lidirl\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ax\u015fam saatlar\u0131nda y\u00fcks\u0259k karbohidratl\u0131 qidalar\u0131n q\u0259bul edilm\u0259si qan \u015f\u0259k\u0259rinin daha k\u0259skin v\u0259 uzunm\u00fcdd\u0259tli y\u00fcks\u0259lm\u0259sin\u0259 s\u0259b\u0259b ola bil\u0259r. Lakin d\u00fczg\u00fcn se\u00e7ilmi\u015f q\u0259lyanalt\u0131 bu dal\u011falanmalar\u0131n qar\u015f\u0131s\u0131n\u0131 alma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r. Ucnoqta.az x\u0259b\u0259r&hellip;<\/p>\n","protected":false},"author":2,"featured_media":260081,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[222],"tags":[],"class_list":["post-260080","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglamliq"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/260080","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=260080"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/260080\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/260081"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=260080"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=260080"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=260080"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}