{"id":264630,"date":"2026-10-27T09:01:17","date_gmt":"2026-10-27T05:01:17","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=264630"},"modified":"2026-10-27T00:14:24","modified_gmt":"2026-10-26T20:14:24","slug":"saglamliq-ucun-%c9%99n-faydali-t%c9%99r%c9%99v%c9%99zl%c9%99r-hansilardir","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=264630","title":{"rendered":"Sa\u011flaml\u0131q \u00fc\u00e7\u00fcn \u0259n faydal\u0131 t\u0259r\u0259v\u0259zl\u0259r hans\u0131lard\u0131r?"},"content":{"rendered":"<p><strong>T\u0259r\u0259v\u0259zl\u0259r orqanizmi vitaminl\u0259r, minerallar, lif v\u0259 dig\u0259r faydal\u0131 madd\u0259l\u0259rl\u0259 t\u0259min edir. Lakin onlar\u0131n qida d\u0259y\u0259ri f\u0259rqlidir. B\u0259zi t\u0259r\u0259v\u0259zl\u0259r az kalori il\u0259 \u00e7oxlu qida madd\u0259si t\u0259min etdiyi halda, dig\u0259rl\u0259ri \u0259sas\u0259n sudan v\u0259 ya karbohidratlardan ibar\u0259tdir.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, t\u0259r\u0259v\u0259z se\u00e7\u0259rk\u0259n onlar\u0131n yaln\u0131z dad\u0131n\u0131 deyil, t\u0259rkibini v\u0259 qida d\u0259y\u0259rini d\u0259 n\u0259z\u0259r\u0259 almaq vacibdir. \u0130spanaq, brokoli, yerk\u00f6k\u00fc, pomidor v\u0259 h\u0259tta kartof sa\u011flam qidalanmada m\u00fch\u00fcm yer tutur.<br \/>\n\u018fn faydal\u0131 t\u0259r\u0259v\u0259zl\u0259r hans\u0131lard\u0131r?<br \/>\n<strong>\u0130spanaq<\/strong><br \/>\n\u0130spanaq y\u00fcks\u0259k qida d\u0259y\u0259rin\u0259 malik yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259rd\u0259ndir. T\u0259rkibind\u0259 K v\u0259 A vitaminl\u0259ri, folat, karotinoidl\u0259r v\u0259 dig\u0259r bitki m\u0259n\u015f\u0259li madd\u0259l\u0259r var. K vitamini qan\u0131n laxtalanmas\u0131nda, folat is\u0259 h\u00fcceyr\u0259l\u0259rin yaranmas\u0131nda v\u0259 normal qan d\u00f6vran\u0131n\u0131n t\u0259min edilm\u0259sind\u0259 m\u00fch\u00fcm rol oynay\u0131r.<br \/>\n\u0130spana\u011f\u0131 salatlara, omletl\u0259r\u0259, \u015forbalara v\u0259 qarnirl\u0259r\u0259 \u0259lav\u0259 etm\u0259k olar. Bi\u015firildikd\u0259 yarpaqlar\u0131n h\u0259cmi azald\u0131\u011f\u0131ndan daha \u00e7ox ispanaq yem\u0259k m\u00fcmk\u00fcn olur. Bununla bel\u0259, suda uzun m\u00fcdd\u0259t qaynad\u0131lmas\u0131 b\u0259zi suda h\u0259ll olan vitaminl\u0259rin miqdar\u0131n\u0131 azalda bil\u0259r.<br \/>\n<strong>Brokoli<\/strong><br \/>\nBrokoli C v\u0259 K vitaminl\u0259ri, folat v\u0259 lifl\u0259 z\u0259ngindir. K\u0259l\u0259mkimil\u0259r f\u0259sil\u0259sin\u0259 aid olan bu t\u0259r\u0259v\u0259zin t\u0259rkibind\u0259 h\u00fcceyr\u0259l\u0259rin qorunmas\u0131ndak\u0131 m\u00fcmk\u00fcn rolu ara\u015fd\u0131r\u0131lan ql\u00fckozinolatlar da var.<br \/>\nBrokolinin m\u00fcnt\u0259z\u0259m istehlak\u0131 g\u00fcnd\u0259lik qidalanmada t\u0259r\u0259v\u0259z \u00e7e\u015fidini art\u0131rma\u011fa k\u00f6m\u0259k edir. Onu buxarda bi\u015firm\u0259k v\u0259 ya sobada yum\u015falana q\u0259d\u0259r haz\u0131rlamaq m\u0259sl\u0259h\u0259tdir.<br \/>\n<strong>G\u00fcl k\u0259l\u0259mi (keyl) v\u0259 dig\u0259r yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259r<\/strong><br \/>\nKeyl, yarpaq k\u0259l\u0259mi v\u0259 manqold kimi t\u00fcnd ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259r az kalorili olmalar\u0131na baxmayaraq, bir s\u0131ra vitamin v\u0259 minerallarla z\u0259ngindir. Onlar\u0131n t\u0259rkibind\u0259 K, C v\u0259 A vitaminl\u0259ri, el\u0259c\u0259 d\u0259 folat var.<br \/>\nKeyl tapmaq \u00e7\u0259tindirs\u0259, onu daha \u0259l\u00e7atan g\u00f6y\u0259rtil\u0259rl\u0259 v\u0259 ya adi k\u0259l\u0259ml\u0259 \u0259v\u0259z etm\u0259k m\u00fcmk\u00fcnd\u00fcr. M\u00fcxt\u0259lif yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259ri n\u00f6vb\u0259li \u015f\u0259kild\u0259 istehlak etm\u0259k orqanizmin daha geni\u015f \u00e7e\u015fidd\u0259 qida madd\u0259l\u0259ri almas\u0131na k\u00f6m\u0259k edir.<br \/>\n<strong>Bolqar bib\u0259ri<\/strong><br \/>\nQ\u0131rm\u0131z\u0131 v\u0259 sar\u0131 bolqar bib\u0259ri C vitamini v\u0259 karotinoidl\u0259rin yax\u015f\u0131 m\u0259nb\u0259yidir. C vitamini kollagenin sintezi, immun sisteminin normal f\u0259aliyy\u0259ti v\u0259 bitki m\u0259n\u015f\u0259li qidalardak\u0131 d\u0259mirin m\u0259nims\u0259nilm\u0259si \u00fc\u00e7\u00fcn vacibdir.<br \/>\nBolqar bib\u0259rini \u00e7iy halda yem\u0259k, salatlara \u0259lav\u0259 etm\u0259k v\u0259 ya sobada bi\u015firm\u0259k olar. C vitaminini daha yax\u015f\u0131 qorumaq \u00fc\u00e7\u00fcn onu uzun m\u00fcdd\u0259t istilik emal\u0131na m\u0259ruz qoymamaq t\u00f6vsiy\u0259 edilir.<br \/>\n<strong>Br\u00fcssel k\u0259l\u0259mi<\/strong><br \/>\nBr\u00fcssel k\u0259l\u0259mi lif, C v\u0259 K vitaminl\u0259ri, el\u0259c\u0259 d\u0259 k\u0259l\u0259mkimil\u0259r\u0259 xas bitki birl\u0259\u015fm\u0259l\u0259ri il\u0259 z\u0259ngindir. Lif h\u0259zm sisteminin normal f\u0259aliyy\u0259tini d\u0259st\u0259kl\u0259yir, m\u00fcxt\u0259lif bitki m\u0259n\u015f\u0259li qidalar\u0131n istehlak\u0131 is\u0259 ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131na m\u00fcsb\u0259t t\u0259sir g\u00f6st\u0259rir.<br \/>\nBu t\u0259r\u0259v\u0259zi buxarda bi\u015firm\u0259k, sobada haz\u0131rlamaq v\u0259 ya p\u00f6rtl\u0259tm\u0259k olar. Dad\u0131n\u0131 v\u0259 teksturas\u0131n\u0131 qorumaq \u00fc\u00e7\u00fcn onu laz\u0131m oldu\u011fundan art\u0131q bi\u015firm\u0259m\u0259k m\u0259sl\u0259h\u0259tdir.<br \/>\n<strong>Dig\u0259r faydal\u0131 t\u0259r\u0259v\u0259zl\u0259r<\/strong><br \/>\n<strong>Yerk\u00f6k\u00fc<\/strong><br \/>\nYerk\u00f6k\u00fc orqanizmin A vitaminin\u0259 \u00e7evir\u0259 bildiyi beta-karotinin m\u0259nb\u0259yidir. A vitamini g\u00f6rm\u0259, d\u0259ri sa\u011flaml\u0131\u011f\u0131 v\u0259 immun sisteminin normal f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn vacibdir.<br \/>\nYerk\u00f6k\u00fcn\u00fc \u00e7iy halda yem\u0259k, \u015forbalara \u0259lav\u0259 etm\u0259k v\u0259 ya sobada bi\u015firm\u0259k olar. Bi\u015firildikd\u0259 b\u0259zi karotinoidl\u0259rin m\u0259nims\u0259nilm\u0259si asanla\u015f\u0131r. Yem\u0259y\u0259 az miqdarda ya\u011f \u0259lav\u0259 edilm\u0259si d\u0259 onlar\u0131n m\u0259nims\u0259nilm\u0259sin\u0259 k\u00f6m\u0259k ed\u0259 bil\u0259r.<br \/>\n<strong>A\u011f k\u0259l\u0259m<\/strong><br \/>\nA\u011f k\u0259l\u0259m ilin b\u00f6y\u00fck hiss\u0259sind\u0259 \u0259l\u00e7atan olan, C vitamini, lif v\u0259 dig\u0259r bitki m\u0259n\u015f\u0259li birl\u0259\u015fm\u0259l\u0259rl\u0259 z\u0259ngin t\u0259r\u0259v\u0259zdir. Ondan salatlarda, \u015forbalarda, p\u00f6rtl\u0259dilmi\u015f yem\u0259kl\u0259rd\u0259 v\u0259 tur\u015fu haz\u0131rlanmas\u0131nda istifad\u0259 olunur.<br \/>\nB\u0259zi qida madd\u0259l\u0259rinin konsentrasiyas\u0131na g\u00f6r\u0259 t\u00fcnd ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259rd\u0259n geri qalsa da, bu, a\u011f k\u0259l\u0259min faydas\u0131z olmas\u0131 dem\u0259k deyil. \u018fl\u00e7atanl\u0131\u011f\u0131 v\u0259 m\u00fcxt\u0259lif yem\u0259kl\u0259rd\u0259 istifad\u0259sinin asanl\u0131\u011f\u0131 onu g\u00fcnd\u0259lik qidalanma \u00fc\u00e7\u00fcn \u0259lveri\u015fli edir.<br \/>\n<strong>Pomidor<\/strong><br \/>\nPomidor C vitamini, kalium v\u0259 likopinl\u0259 z\u0259ngindir. Likopin pomidora q\u0131rm\u0131z\u0131 r\u0259ng ver\u0259n karotinoid piqmentdir. Pomidor bi\u015firildikd\u0259 likopinin orqanizm t\u0259r\u0259find\u0259n m\u0259nims\u0259nilm\u0259si asanla\u015fa bil\u0259r.<br \/>\nT\u0259z\u0259 pomidor salatlar \u00fc\u00e7\u00fcn, tomat sousu v\u0259 p\u00f6rtl\u0259dilmi\u015f pomidor is\u0259 isti yem\u0259kl\u0259r \u00fc\u00e7\u00fcn uy\u011fundur. Haz\u0131r souslar alark\u0259n t\u0259rkibind\u0259ki duz v\u0259 \u0259lav\u0259 \u015f\u0259k\u0259rin miqdar\u0131na diqq\u0259t yetirm\u0259k laz\u0131md\u0131r.<br \/>\n<strong>Ya\u015f\u0131l noxud<\/strong><br \/>\nSu miqdar\u0131 y\u00fcks\u0259k olan bir \u00e7ox t\u0259r\u0259v\u0259zd\u0259n f\u0259rqli olaraq, ya\u015f\u0131l noxud daha \u00e7ox karbohidrat, lif v\u0259 bitki m\u0259n\u015f\u0259li z\u00fclal ehtiva edir. O, h\u0259m\u00e7inin folat v\u0259 B qrupu vitaminl\u0259rinin b\u0259zi n\u00f6vl\u0259rinin m\u0259nb\u0259yidir.<br \/>\nYa\u015f\u0131l noxudu \u015forbalara, salatlara, t\u0259r\u0259v\u0259z yem\u0259kl\u0259rin\u0259 v\u0259 qarnirl\u0259r\u0259 \u0259lav\u0259 etm\u0259k olar. T\u0259rkibi onu balansla\u015fd\u0131r\u0131lm\u0131\u015f qidalanman\u0131n, x\u00fcsusil\u0259 d\u0259 bitki m\u0259n\u015f\u0259li z\u00fclal m\u0259nb\u0259l\u0259rinin m\u00fcxt\u0259lifl\u0259\u015fdirilm\u0259sinin faydal\u0131 hiss\u0259sin\u0259 \u00e7evirir.<br \/>\n<strong>Kartof<\/strong><br \/>\nT\u0259rkibind\u0259 ni\u015fasta oldu\u011funa g\u00f6r\u0259 b\u0259z\u0259n az qiym\u0259tl\u0259ndiril\u0259n kartof \u0259slind\u0259 kalium, C vitamini, B6 vitamini v\u0259 qab\u0131\u011f\u0131 il\u0259 yeyildikd\u0259 lif m\u0259nb\u0259yidir. Onun qida d\u0259y\u0259ri sortundan, haz\u0131rlanma \u00fcsulundan v\u0259 porsiyan\u0131n \u00f6l\u00e7\u00fcs\u00fcnd\u0259n as\u0131l\u0131d\u0131r.<br \/>\nQaynad\u0131lm\u0131\u015f v\u0259 ya sobada bi\u015firilmi\u015f kartof sa\u011flam qidalanman\u0131n bir hiss\u0259si ola bil\u0259r. Lakin \u00e7ox ya\u011fda q\u0131zard\u0131lmas\u0131 v\u0259 ya\u011fl\u0131 souslarla yeyilm\u0259si yem\u0259yin kaloriliyini \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 art\u0131r\u0131r.<br \/>\n<strong>Hans\u0131 t\u0259r\u0259v\u0259zl\u0259r nisb\u0259t\u0259n az qida madd\u0259si ehtiva edir?<\/strong><br \/>\nXiyar, aysberq kah\u0131s\u0131 v\u0259 k\u0259r\u0259viz \u0259sas\u0259n sudan ibar\u0259tdir. Buna g\u00f6r\u0259 d\u0259 b\u0259zi vitamin v\u0259 minerallar\u0131n konsentrasiyas\u0131na g\u00f6r\u0259 t\u00fcnd ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259rd\u0259n geri qala bil\u0259rl\u0259r. Bununla bel\u0259, onlar\u0131 faydas\u0131z v\u0259 ya z\u0259r\u0259rli hesab etm\u0259k d\u00fczg\u00fcn deyil.<br \/>\nXiyar az kalorilidir, yem\u0259kl\u0259r\u0259 t\u0259rav\u0259t verir v\u0259 qidalanman\u0131 m\u00fcxt\u0259lifl\u0259\u015fdirir. T\u0259rkibind\u0259 K vitamini olsa da, adi porsiyada dig\u0259r qida madd\u0259l\u0259rinin miqdar\u0131 nisb\u0259t\u0259n az ola bil\u0259r.<br \/>\nAysberq kah\u0131s\u0131 \u0259sas\u0259n sudan ibar\u0259tdir. Salatlar\u0131n h\u0259cmini art\u0131rma\u011fa v\u0259 t\u0259r\u0259v\u0259z istehlak\u0131n\u0131 asanla\u015fd\u0131rma\u011fa k\u00f6m\u0259k edir. Bununla bel\u0259, b\u0259zi t\u00fcnd r\u0259ngli kah\u0131 n\u00f6vl\u0259ri ayr\u0131-ayr\u0131 mikroelementl\u0259rl\u0259 daha z\u0259ngin ola bil\u0259r.<br \/>\nK\u0259r\u0259viz su, m\u00fc\u0259yy\u0259n miqdarda lif, vitamin v\u0259 minerallar ehtiva edir. Ondan q\u0259lyanalt\u0131larda, salatlarda, \u015forbalarda v\u0259 souslarda istifad\u0259 etm\u0259k m\u00fcmk\u00fcnd\u00fcr.<br \/>\nBel\u0259likl\u0259, bu t\u0259r\u0259v\u0259zl\u0259r b\u0259zi qida g\u00f6st\u0259ricil\u0259rin\u0259 g\u00f6r\u0259 dig\u0259rl\u0259rind\u0259n geri qala bil\u0259r, lakin balansla\u015fd\u0131r\u0131lm\u0131\u015f qidalanmada onlar\u0131n da yeri var. T\u0259r\u0259v\u0259z se\u00e7\u0259rk\u0259n yaln\u0131z vitaminl\u0259rin konsentrasiyas\u0131n\u0131 deyil, porsiyan\u0131n \u00f6l\u00e7\u00fcs\u00fcn\u00fc, \u00fcmumi qida rasionunu v\u0259 haz\u0131rlanma \u00fcsulunu da n\u0259z\u0259r\u0259 almaq vacibdir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u0259r\u0259v\u0259zl\u0259r orqanizmi vitaminl\u0259r, minerallar, lif v\u0259 dig\u0259r faydal\u0131 madd\u0259l\u0259rl\u0259 t\u0259min edir. Lakin onlar\u0131n qida d\u0259y\u0259ri f\u0259rqlidir. B\u0259zi t\u0259r\u0259v\u0259zl\u0259r az kalori il\u0259 \u00e7oxlu qida madd\u0259si t\u0259min etdiyi halda, dig\u0259rl\u0259ri \u0259sas\u0259n sudan&hellip;<\/p>\n","protected":false},"author":2,"featured_media":264631,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[222],"tags":[],"class_list":["post-264630","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\/264630","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=264630"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/264630\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/264631"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=264630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=264630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=264630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}