{"id":263358,"date":"2026-10-16T10:51:15","date_gmt":"2026-10-16T06:51:15","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=263358"},"modified":"2026-10-16T00:23:10","modified_gmt":"2026-10-15T20:23:10","slug":"damarlarin-qocalmasini-l%c9%99ngid%c9%99n-5-qida","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=263358","title":{"rendered":"Damarlar\u0131n qocalmas\u0131n\u0131 l\u0259ngid\u0259n 5 qida"},"content":{"rendered":"<p><strong>\u00dcr\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131nda d\u00fczg\u00fcn qidalanma m\u00fch\u00fcm rol oynay\u0131r. Zeytun ya\u011f\u0131, sardina, t\u00fcnd \u015fokolad, balqabaq tumu v\u0259 qara \u00fcz\u00fcm damarlar\u0131n f\u0259aliyy\u0259tini d\u0259st\u0259kl\u0259y\u0259n faydal\u0131 qidalar s\u0131ras\u0131ndad\u0131r.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, bu m\u0259hsullar\u0131n t\u0259rkibind\u0259 olan omeqa-3 ya\u011f tur\u015fular\u0131, polifenollar v\u0259 antioksidantlar damarlar\u0131n daxili s\u0259thinin qorunmas\u0131na k\u00f6m\u0259k ed\u0259 bil\u0259r.<br \/>\nDamarlar\u0131n daxili s\u0259thini \u00f6rt\u0259n endotel t\u0259b\u0259q\u0259si qan d\u00f6vran\u0131n\u0131n normal f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn x\u00fcsusi \u0259h\u0259miyy\u0259t da\u015f\u0131y\u0131r. Bu t\u0259b\u0259q\u0259nin sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131 \u00fcr\u0259k-damar x\u0259st\u0259likl\u0259ri riskinin azald\u0131lmas\u0131nda m\u00fch\u00fcm amill\u0259rd\u0259n biridir.<br \/>\nM\u00fct\u0259x\u0259ssisl\u0259r damar sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259m\u0259k \u00fc\u00e7\u00fcn a\u015fa\u011f\u0131dak\u0131 be\u015f qidan\u0131n rasiona daxil edilm\u0259sini t\u00f6vsiy\u0259 edirl\u0259r.<br \/>\n<strong>1. Zeytun ya\u011f\u0131<\/strong><br \/>\nZeytun ya\u011f\u0131 olein tur\u015fusu v\u0259 polifenollarla z\u0259ngindir. X\u00fcsusil\u0259 s\u0131zma zeytun ya\u011f\u0131n\u0131n istifad\u0259si \u00fcr\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n qidalanma modelinin bir hiss\u0259si hesab olunur. G\u00fcnd\u0259lik qidalanmada t\u0259xmin\u0259n iki x\u00f6r\u0259k qa\u015f\u0131\u011f\u0131 zeytun ya\u011f\u0131na yer verm\u0259k olar.<br \/>\n<strong>2. Sardina v\u0259 an\u00e7ous<\/strong><br \/>\nSardina v\u0259 an\u00e7ous kimi bal\u0131qlar omeqa-3 ya\u011f tur\u015fular\u0131n\u0131n m\u0259nb\u0259yidir. Bu ya\u011f tur\u015fular\u0131 iltihabi prosesl\u0259rin t\u0259nziml\u0259nm\u0259sin\u0259 v\u0259 \u00fcr\u0259k-damar sisteminin normal f\u0259aliyy\u0259tin\u0259 k\u00f6m\u0259k edir. Bal\u0131\u011f\u0131n h\u0259ft\u0259 \u0259rzind\u0259 m\u00fcnt\u0259z\u0259m istehlak\u0131 sa\u011flam qidalanman\u0131n vacib hiss\u0259sidir.<br \/>\n<strong>3. T\u00fcnd \u015fokolad<\/strong><br \/>\nKakao t\u0259rkibi y\u00fcks\u0259k olan t\u00fcnd \u015fokolad polifenollarla, o c\u00fcml\u0259d\u0259n epikatexinl\u0259 z\u0259ngindir. Bu madd\u0259l\u0259r damarlar\u0131n geni\u015fl\u0259nm\u0259sind\u0259 i\u015ftirak ed\u0259n azot oksidinin f\u0259aliyy\u0259tin\u0259 t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r. \u015e\u0259k\u0259r miqdar\u0131 az olan, \u0259n az\u0131 70 faiz kakao t\u0259rkibli \u015fokolad\u0131n az miqdarda istehlak\u0131na \u00fcst\u00fcnl\u00fck verm\u0259k m\u0259sl\u0259h\u0259tdir.<br \/>\n<strong>4. Balqabaq tumu<\/strong><br \/>\nBalqabaq tumunun t\u0259rkibind\u0259 maqnezium, sa\u011flam ya\u011flar v\u0259 L-arqinin d\u0259 daxil olmaqla m\u00fcxt\u0259lif qida madd\u0259l\u0259ri var. Bu madd\u0259l\u0259r orqanizmin normal f\u0259aliyy\u0259tind\u0259, o c\u00fcml\u0259d\u0259n damar funksiyalar\u0131n\u0131n d\u0259st\u0259kl\u0259nm\u0259sind\u0259 i\u015ftirak edir. G\u00fcnd\u0259 bir ovuc balqabaq tumu rasiona \u0259lav\u0259 edil\u0259 bil\u0259r.<br \/>\n<strong>5. Qara \u00fcz\u00fcm<\/strong><br \/>\nQara \u00fcz\u00fcm antosianinl\u0259r v\u0259 dig\u0259r antioksidantlarla z\u0259ngindir. Bu birl\u0259\u015fm\u0259l\u0259r h\u00fcceyr\u0259l\u0259ri oksidl\u0259\u015fdirici stressd\u0259n qoruma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r. Qara \u00fcz\u00fcm\u00fcn \u00f6l\u00e7\u00fcl\u00fc miqdarda istehlak\u0131 sa\u011flam qidalanman\u0131n bir hiss\u0259si ola bil\u0259r.<br \/>\nQeyd ed\u0259k ki, yaln\u0131z m\u00fc\u0259yy\u0259n qidalar\u0131n q\u0259bulu damarlar\u0131n qocalmas\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 alma\u011fa z\u0259man\u0259t vermir. \u00dcr\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131 qorumaq \u00fc\u00e7\u00fcn balansl\u0131 qidalanmaq, duz v\u0259 \u0259lav\u0259 \u015f\u0259k\u0259r q\u0259bulunu m\u0259hdudla\u015fd\u0131rmaq, fiziki aktiv olmaq, siqaretd\u0259n uzaq durmaq v\u0259 qan t\u0259zyiqin\u0259 n\u0259zar\u0259t etm\u0259k vacibdir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00dcr\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131nda d\u00fczg\u00fcn qidalanma m\u00fch\u00fcm rol oynay\u0131r. Zeytun ya\u011f\u0131, sardina, t\u00fcnd \u015fokolad, balqabaq tumu v\u0259 qara \u00fcz\u00fcm damarlar\u0131n f\u0259aliyy\u0259tini d\u0259st\u0259kl\u0259y\u0259n faydal\u0131 qidalar s\u0131ras\u0131ndad\u0131r. Ucnoqta.az x\u0259b\u0259r verir ki, bu m\u0259hsullar\u0131n&hellip;<\/p>\n","protected":false},"author":2,"featured_media":263359,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[222],"tags":[],"class_list":["post-263358","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\/263358","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=263358"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/263358\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/263359"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=263358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=263358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=263358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}