{"id":265594,"date":"2026-11-03T07:04:42","date_gmt":"2026-11-03T03:04:42","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=265594"},"modified":"2026-11-03T00:05:28","modified_gmt":"2026-11-02T20:05:28","slug":"50-yasdan-sonra-yaddasi-gucl%c9%99ndir%c9%99n-10-qida","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=265594","title":{"rendered":"50 ya\u015fdan sonra yadda\u015f\u0131 g\u00fccl\u0259ndir\u0259n 10 qida"},"content":{"rendered":"

50 ya\u015fdan sonra qidalanmaya daha diqq\u0259tl\u0259 yana\u015fmaq vacibdir. \u00c7\u00fcnki q\u0259bul edil\u0259n qidalar yaln\u0131z fiziki sa\u011flaml\u0131\u011fa deyil, yadda\u015fa, diqq\u0259t\u0259 v\u0259 konsentrasiya qabiliyy\u0259tin\u0259 d\u0259 t\u0259sir g\u00f6st\u0259rir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, b\u0259zi m\u0259hsullar sinir sisteminin normal f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn z\u0259ruri olan qida madd\u0259l\u0259ri il\u0259 z\u0259ngindir. Onlar\u0131n m\u00fcnt\u0259z\u0259m istifad\u0259si koqnitiv funksiyalar\u0131n qorunmas\u0131na k\u00f6m\u0259k ed\u0259 bil\u0259r.
\nAliml\u0259r x\u00fcsusil\u0259 Aral\u0131q d\u0259nizi p\u0259hrizin\u0259 v\u0259 MIND qidalanma sistemin\u0259 diqq\u0259t yetirirl\u0259r.
\nBununla bel\u0259, he\u00e7 bir qida beyin f\u0259aliyy\u0259tini d\u0259rhal aktivl\u0259\u015fdirmir v\u0259 demensiyadan qorunma\u011fa z\u0259man\u0259t vermir. AB\u015e Milli Qocalma \u0130nstitutunun m\u0259lumat\u0131na g\u00f6r\u0259, daha \u00e7ox fayda ayr\u0131-ayr\u0131 m\u0259hsullardan deyil, \u00fcmumilikd\u0259 balansla\u015fd\u0131r\u0131lm\u0131\u015f qidalanmadan g\u00f6zl\u0259nilir.
\nYadda\u015f v\u0259 diqq\u0259t \u00fc\u00e7\u00fcn faydal\u0131 10 qida
\n1. Yarpaql\u0131 g\u00f6y\u0259rtil\u0259r
\n\u0130spanaq, kah\u0131, rukola v\u0259 dig\u0259r g\u00f6y\u0259rtil\u0259r fol tur\u015fusu, K vitamini v\u0259 sinir sisteminin normal f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn vacib olan dig\u0259r madd\u0259l\u0259rl\u0259 z\u0259ngindir. T\u0259dqiqat\u00e7\u0131lar yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259rin m\u00fcnt\u0259z\u0259m q\u0259bulunu ya\u015fla \u0259laq\u0259li koqnitiv z\u0259ifl\u0259m\u0259nin daha yava\u015f inki\u015faf\u0131 il\u0259 \u0259laq\u0259l\u0259ndirirl\u0259r. Onlar\u0131 salatlara, omletl\u0259r\u0259 v\u0259 m\u00fcxt\u0259lif yem\u0259kl\u0259r\u0259 \u0259lav\u0259 etm\u0259k olar.
\n2. Gil\u0259meyv\u0259l\u0259r
\nQaragil\u0259, \u00e7iy\u0259l\u0259k, moruq v\u0259 dig\u0259r gil\u0259meyv\u0259l\u0259r polifenollar v\u0259 antosianlarla z\u0259ngindir. Bu bitki birl\u0259\u015fm\u0259l\u0259ri antioksidant x\u00fcsusiyy\u0259tl\u0259r\u0259 malikdir v\u0259 h\u00fcceyr\u0259l\u0259ri oksidl\u0259\u015fdirici stressd\u0259n qoruma\u011fa k\u00f6m\u0259k edir. Gil\u0259meyv\u0259l\u0259ri t\u0259z\u0259, dondurulmu\u015f halda v\u0259 ya yulaf s\u0131y\u0131\u011f\u0131na \u0259lav\u0259 ed\u0259r\u0259k q\u0259bul etm\u0259k olar.
\n3. Qoz
\nQoz bitki m\u0259n\u015f\u0259li omeqa-3 ya\u011f tur\u015fular\u0131, E vitamini v\u0259 dig\u0259r faydal\u0131 madd\u0259l\u0259rin m\u0259nb\u0259yidir. Onu ara yem\u0259k kimi, s\u0131y\u0131qlara, salatlara v\u0259 k\u0259smiy\u0259 \u0259lav\u0259 ed\u0259r\u0259k istifad\u0259 etm\u0259k m\u00fcmk\u00fcnd\u00fcr. Kalorili m\u0259hsul oldu\u011fundan az miqdarda q\u0259bul edilm\u0259si kifay\u0259tdir.
\n4. Ya\u011fl\u0131 d\u0259niz bal\u0131qlar\u0131
\nSkumbriya, siy\u0259n\u0259k, sardina v\u0259 q\u0131z\u0131lbal\u0131q omeqa-3 ya\u011f tur\u015fular\u0131, x\u00fcsusil\u0259 d\u0259 beyin h\u00fcceyr\u0259l\u0259rinin m\u00fch\u00fcm struktur komponenti olan DHA il\u0259 z\u0259ngindir. Bal\u0131\u011f\u0131 \u00e7ox ya\u011fda q\u0131zartmaq \u0259v\u0259zin\u0259 sobada bi\u015firm\u0259k, bu\u011fda haz\u0131rlamaq v\u0259 ya p\u00f6rtl\u0259tm\u0259k daha m\u0259qs\u0259d\u0259uy\u011fundur.
\n5. Yulaf v\u0259 dig\u0259r tam tax\u0131llar
\nYulaf, qaraba\u015faq, arpa yarmas\u0131 v\u0259 q\u0259hv\u0259yi d\u00fcy\u00fc orqanizmi m\u00fcr\u0259kk\u0259b karbohidratlar v\u0259 lifl\u0259 t\u0259min edir. Bu m\u0259hsullar enerjinin daha sabit t\u0259min olunmas\u0131na v\u0259 beyin qan d\u00f6vran\u0131 \u00fc\u00e7\u00fcn d\u0259 vacib olan \u00fcr\u0259k-damar sisteminin sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131na k\u00f6m\u0259k edir.
\n6. Lobya, m\u0259rcim\u0259k v\u0259 noxud
\nPaxlal\u0131lar bitki m\u0259n\u015f\u0259li z\u00fclal, lif, fol tur\u015fusu v\u0259 d\u0259mirl\u0259 z\u0259ngindir. Onlar qida rasionunu m\u00fcxt\u0259lifl\u0259\u015fdirm\u0259y\u0259 v\u0259 q\u0131rm\u0131z\u0131 \u0259td\u0259n haz\u0131rlanan b\u0259zi yem\u0259kl\u0259ri \u0259v\u0259z etm\u0259y\u0259 imkan verir. \u015eorba, salat, p\u00f6rtl\u0259m\u0259 v\u0259 qarnirl\u0259rd\u0259 istifad\u0259 oluna bil\u0259r.
\n7. Zeytun ya\u011f\u0131
\nBirinci soyuq s\u0131x\u0131m zeytun ya\u011f\u0131 mono doymam\u0131\u015f ya\u011flar v\u0259 polifenollarla z\u0259ngindir. Bu m\u0259hsul beyin sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131 bax\u0131m\u0131ndan ara\u015fd\u0131r\u0131lan Aral\u0131q d\u0259nizi p\u0259hrizinin \u0259sas komponentl\u0259rind\u0259n biridir. Salatlar\u0131n haz\u0131rlanmas\u0131nda v\u0259 yem\u0259kl\u0259rd\u0259 istifad\u0259 edil\u0259 bil\u0259r.
\n8. Brokoli v\u0259 g\u00fcl k\u0259l\u0259mi
\nBu t\u0259r\u0259v\u0259zl\u0259r lif, C vitamini, fol tur\u015fusu v\u0259 bitki m\u0259n\u015f\u0259li faydal\u0131 birl\u0259\u015fm\u0259l\u0259rl\u0259 z\u0259ngindir. Onlar yadda\u015f\u0131 yax\u015f\u0131la\u015fd\u0131ran d\u0259rman vasit\u0259si olmasa da, orqanizmin z\u0259ruri qida madd\u0259l\u0259ri il\u0259 t\u0259min edilm\u0259sin\u0259 k\u00f6m\u0259k edir. Bu t\u0259r\u0259v\u0259zl\u0259ri bu\u011fda bi\u015firm\u0259k v\u0259 ya sobada haz\u0131rlamaq t\u00f6vsiy\u0259 olunur.
\n9. K\u00f6k v\u0259 balqabaq
\nNar\u0131nc\u0131 r\u0259ngli t\u0259r\u0259v\u0259zl\u0259r orqanizmd\u0259 A vitaminin\u0259 \u00e7evril\u0259n beta-karotinl\u0259 z\u0259ngindir. A vitamini sinir sisteminin, g\u00f6rm\u0259nin v\u0259 immunitetin normal f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn vacibdir. K\u00f6k v\u0259 balqaba\u011f\u0131 \u015forbalara, s\u0131y\u0131qlara, salatlara v\u0259 m\u00fcxt\u0259lif yem\u0259kl\u0259r\u0259 \u0259lav\u0259 etm\u0259k olar.
\n10. Toyuq v\u0259 hindu\u015fka \u0259ti
\nQu\u015f \u0259ti orqanizmi tam d\u0259y\u0259rli z\u00fclal v\u0259 sinir sisteminin f\u0259aliyy\u0259tind\u0259 i\u015ftirak ed\u0259n B qrupu vitaminl\u0259ri il\u0259 t\u0259min edir. Bu m\u0259hsullar ya\u011fl\u0131 v\u0259 emal olunmu\u015f \u0259t m\u0259hsullar\u0131na alternativdir. G\u00fcnd\u0259lik qidalanmada art\u0131q duz \u0259lav\u0259 edilm\u0259d\u0259n sobada bi\u015firilmi\u015f v\u0259 ya p\u00f6rtl\u0259dilmi\u015f filesin\u0259 \u00fcst\u00fcnl\u00fck verm\u0259k m\u0259sl\u0259h\u0259tdir.
\nQeyd: Yadda\u015f\u0131n v\u0259 beyin f\u0259aliyy\u0259tinin qorunmas\u0131 \u00fc\u00e7\u00fcn yaln\u0131z bir m\u0259hsula \u00fcst\u00fcnl\u00fck verm\u0259k kifay\u0259t deyil. T\u0259r\u0259v\u0259z, gil\u0259meyv\u0259, paxlal\u0131lar, qoz-f\u0131nd\u0131q, tam tax\u0131llar v\u0259 bal\u0131qdan ibar\u0259t m\u00fcxt\u0259lif v\u0259 balansla\u015fd\u0131r\u0131lm\u0131\u015f qidalanma daha faydal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

50 ya\u015fdan sonra qidalanmaya daha diqq\u0259tl\u0259 yana\u015fmaq vacibdir. \u00c7\u00fcnki q\u0259bul edil\u0259n qidalar yaln\u0131z fiziki sa\u011flaml\u0131\u011fa deyil, yadda\u015fa, diqq\u0259t\u0259 v\u0259 konsentrasiya qabiliyy\u0259tin\u0259 d\u0259 t\u0259sir g\u00f6st\u0259rir. Ucnoqta.az x\u0259b\u0259r verir ki, b\u0259zi m\u0259hsullar…<\/p>\n","protected":false},"author":2,"featured_media":265595,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[34],"tags":[],"class_list":["post-265594","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butun-xeberler"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/265594","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=265594"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/265594\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/265595"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=265594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=265594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=265594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}