{"id":282639,"date":"2021-01-30T10:29:18","date_gmt":"2021-01-30T07:29:18","guid":{"rendered":"http:\/\/arantv.az\/?p=282639"},"modified":"2021-01-30T10:29:18","modified_gmt":"2021-01-30T07:29:18","slug":"x%c9%99rc%c9%99ngd%c9%99n-bu-yollarla-qorunun-vacib-tovsiy%c9%99l%c9%99r","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=282639","title":{"rendered":"X\u0259r\u00e7\u0259ngd\u0259n bu yollarla qorunun – Vacib t\u00f6vsiy\u0259l\u0259r"},"content":{"rendered":"

X\u0259r\u00e7\u0259ng b\u00fct\u00fcn d\u00fcnyada \u00fcr\u0259k v\u0259 damar x\u0259st\u0259likl\u0259rind\u0259n sonra \u0259n \u00e7ox \u00f6l\u00fcm\u0259 yol a\u00e7an x\u0259st\u0259likdir.<\/p>\n

ARANTV.AZ<\/strong>\u00a0 x\u0259b\u0259r verir ki, inki\u015faf etm\u0259kd\u0259 olan \u00f6lk\u0259l\u0259rd\u0259 bu x\u0259st\u0259liyin yay\u0131lma faizi artmaqdad\u0131r.<\/p>\n

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\u00dcmumd\u00fcnya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131n\u0131n beyn\u0259lxalq x\u0259r\u00e7\u0259ng ara\u015fd\u0131rmalar\u0131n\u0131 apard\u0131\u011f\u0131 GLOBOCAN adl\u0131 layih\u0259nin n\u0259tic\u0259l\u0259rin\u0259 g\u00f6r\u0259, \u00f6t\u0259n il 18 milyon insana x\u0259r\u00e7\u0259ng diaqnozu qoyulub. Bu x\u0259st\u0259likd\u0259n \u00f6l\u0259nl\u0259rin say\u0131 is\u0259 9,5 milyonu ke\u00e7ib.<\/p>\n

B\u0259s x\u0259r\u00e7\u0259ngd\u0259n qorunma\u011f\u0131n yollar\u0131 varm\u0131?<\/strong><\/p>\n

X\u0259r\u00e7\u0259ng x\u0259st\u0259liyinin yaranmas\u0131nda genetikan\u0131n 5-10, \u0259traf m\u00fchitin is\u0259 90-95% rolu var. Bu \u0259traf m\u00fchit faktorlar\u0131n\u0131n 30%-ni is\u0259 qida rasionu t\u0259\u015fkil edir. Dolay\u0131s\u0131 il sa\u011flam qidalanaraq x\u0259r\u00e7\u0259ng riskini 30-% a\u015fa\u011f\u0131 salmaq m\u00fcmk\u00fcnd\u00fcr. \u00dcst\u0259lik, sa\u011flam qidalanma il\u0259 yana\u015f\u0131, h\u0259r g\u00fcn 30 d\u0259qiq\u0259 nizaml\u0131 y\u00fcr\u00fc\u015f etm\u0259k v\u0259 ideal \u00e7\u0259kid\u0259 qalmaqla bu faizi 40-a \u00e7\u0131xara bil\u0259rsiniz.<\/p>\n

Sa\u011flam qidalanmaya dair t\u00f6vsiy\u0259l\u0259r<\/strong><\/p>\n

1. \u00c7ox\u00e7e\u015fidli t\u0259r\u0259v\u0259z v\u0259 meyv\u0259l\u0259rd\u0259n istifad\u0259 edin.<\/strong><\/p>\n

Apar\u0131lan ara\u015fd\u0131rmalar say\u0259sind\u0259 m\u0259lum olub ki, g\u00fcnd\u0259lik meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z t\u0259l\u0259bat\u0131n\u0131 t\u0259min ed\u0259nl\u0259r etm\u0259y\u0259nl\u0259rl\u0259 m\u00fcqayis\u0259d\u0259 10 faiz daha az x\u0259r\u00e7\u0259ng riski da\u015f\u0131y\u0131r. Bunun \u00fc\u00e7\u00fcn h\u0259r g\u00fcn m\u00fcmk\u00fcn q\u0259d\u0259r f\u0259rqli r\u0259ngl\u0259rd\u0259 t\u0259r\u0259v\u0259z v\u0259 meyv\u0259 yeyin. \u00c7\u00fcnki n\u0259 q\u0259d\u0259r f\u0259rqli r\u0259ngd\u0259 yes\u0259niz, antioksidant \u00e7e\u015fidi o q\u0259d\u0259r \u00e7ox olar. Qad\u0131nlar g\u00fcnd\u0259 2-3, ki\u015fil\u0259r is\u0259 3-4 porsiya meyv\u0259 yem\u0259lidir. T\u0259r\u0259v\u0259zl\u0259r h\u0259m vitamin, h\u0259m d\u0259 mineral qayna\u011f\u0131d\u0131r. Bu c\u00fcr qidalanma, x\u00fcsusil\u0259, h\u0259zm sistemi orqanlar\u0131n\u0131 x\u0259r\u00e7\u0259ngd\u0259n qoruyur. G\u00fcnd\u0259 2-3 qab \u00e7iy, 6-8 yem\u0259k qa\u015f\u0131\u011f\u0131 zeytun ya\u011f\u0131 il\u0259 bi\u015fmi\u015f t\u0259r\u0259v\u0259z yem\u0259yi v\u0259rdi\u015f hal\u0131na g\u0259tirin. Meyv\u0259-t\u0259r\u0259v\u0259zin m\u00f6vs\u00fcm\u00fc olmas\u0131na diqq\u0259t edin.<\/p>\n

2. Tax\u0131l v\u0259 paxlal\u0131lar f\u0259sil\u0259sin\u0259 yax\u0131n olun<\/strong><\/p>\n

M\u0259\u015fhur p\u0259hriz menyular\u0131 say\u0259sind\u0259 t\u0259k tip qidalanma faizl\u0259ri art\u0131b. Ancaq yax\u015f\u0131 qidalanmaq dem\u0259k h\u0259r qidadan yet\u0259ri q\u0259d\u0259r q\u0259bul etm\u0259k dem\u0259kdir. Y\u0259ni t\u0259k tip qidalan\u0131rs\u0131n\u0131zsa, \u0259slind\u0259, sa\u011flam qidalanm\u0131rs\u0131n\u0131z. Buna g\u00f6r\u0259 d\u0259 karbohidrat\u0131 h\u0259yat\u0131n\u0131zdan \u00e7\u0131xar\u0131n. Tax\u0131l B1 vitamini qayna\u011f\u0131d\u0131r.<\/p>\n

B1 h\u0259m b\u0259d\u0259nin enerji sisteminin i\u015fl\u0259m\u0259si \u00fc\u00e7\u00fcn vacibdir, h\u0259m d\u0259 xo\u015fb\u0259xtlik hormonu kimi tan\u0131d\u0131\u011f\u0131m\u0131z \u201cserotonin\u201din \u0259sas madd\u0259sidir. Sa\u011flam olmaq fiziki v\u0259 ruhi bax\u0131mdan yax\u015f\u0131 halda olmaqd\u0131r.<\/p>\n

Depressiya immun sistemini \u00e7\u00f6kd\u00fcr\u0259r\u0259k x\u0259r\u00e7\u0259ng d\u0259 daxil olmaqla, bir \u00e7ox sistematik x\u0259st\u0259liyin yaranma riskini art\u0131r\u0131r. Buna g\u00f6r\u0259 d\u0259 h\u0259r g\u00fcn tam bu\u011fda unundan \u00e7\u00f6r\u0259k, yulaf, \u015forba v\u0259 bukqur kimi tax\u0131l qaynaql\u0131, h\u0259ft\u0259d\u0259 minimum 2 d\u0259f\u0259 m\u0259rci, paxla v\u0259 noxud \u015forbas\u0131 i\u00e7m\u0259y\u0259 \u00fcst\u00fcnl\u00fck verin.<\/p>\n

3. H\u0259ft\u0259d\u0259 2-3 g\u00fcn bal\u0131q<\/strong><\/p>\n

Apar\u0131lan ara\u015fd\u0131rmalara g\u00f6r\u0259, insan sa\u011flaml\u0131\u011f\u0131na bir \u00e7ox faydas\u0131 olan Omeqa3 ya\u011f tur\u015fular\u0131, eyni zamanda, x\u0259r\u00e7\u0259ngin yaranma riskini a\u015fa\u011f\u0131 sal\u0131r. Bu tur\u015fular\u0131n m\u00fcdafi\u0259 potensial\u0131ndan faydalana bilm\u0259k \u00fc\u00e7\u00fcn h\u0259ft\u0259d\u0259 2-3 d\u0259f\u0259 bu\u011flama v\u0259 ya sobada bi\u015firilmi\u015f bal\u0131q yeyin.<\/p>\n

4. Q\u0131rm\u0131z\u0131 \u0259td\u0259n istifad\u0259ni m\u0259hdudla\u015fd\u0131r\u0131n.<\/strong><\/p>\n

H\u0259ddind\u0259n art\u0131q q\u0131rm\u0131z\u0131 \u0259t yem\u0259k m\u0259d\u0259 v\u0259 ba\u011f\u0131rsaq x\u0259r\u00e7\u0259nginin riskini art\u0131r\u0131r. Buna g\u00f6r\u0259 d\u0259 \u0259td\u0259n istifad\u0259ni h\u0259ft\u0259d\u0259 2 d\u0259f\u0259d\u0259n \u00e7ox etm\u0259yin. Maksimum 350 qr q\u0131rm\u0131z\u0131 \u0259t yeyin. \u018ft bi\u015fir\u0259rk\u0259n q\u0131zartma v\u0259 qovurma yerin\u0259, sobada, bu\u011fda v\u0259 qaynad\u0131laraq bi\u015firilm\u0259 \u00fcsullar\u0131na \u00fcst\u00fcnl\u00fck verin. \u00dcmumd\u00fcnya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131na g\u00f6r\u0259, 50 qr \u0259t x\u0259r\u00e7\u0259ng riskini 18% art\u0131ra bilir.<\/p>\n

5. \u015e\u0259k\u0259rd\u0259n uzaq durun.<\/strong><\/p>\n

K\u0259skin \u015f\u0259kild\u0259 r\u0259fin\u0259 edilmi\u015f \u015f\u0259k\u0259rd\u0259n istifad\u0259 h\u0259m enerji t\u0259minat\u0131n\u0131, h\u0259m d\u0259 insulin s\u0259viyy\u0259sini y\u00fcks\u0259ld\u0259r\u0259k ya\u011f toxumas\u0131n\u0131n artmas\u0131na s\u0259b\u0259b olur. Artan ya\u011f toxumas\u0131 da x\u0259r\u00e7\u0259ng riskini art\u0131r\u0131r. Bunun qar\u015f\u0131s\u0131n\u0131 almaq \u00fc\u00e7\u00fcn g\u00fcnd\u0259lik 2000 kalorilik qida q\u0259bulunuzun 100 kalorisinin \u015f\u0259k\u0259rd\u0259n al\u0131nmas\u0131na diqq\u0259t edin.<\/p>\n

6. Probiotikl\u0259r\u0259 diqq\u0259t edin.<\/strong><\/p>\n

Ba\u011f\u0131rsaqlar immun sistemimizin b\u00f6y\u00fck \u0259ks\u0259riyy\u0259tind\u0259n m\u0259suliyy\u0259t da\u015f\u0131y\u0131r. Ba\u011f\u0131rsaqlardak\u0131 h\u0259r hans\u0131 problem immun sistemini a\u015fa\u011f\u0131 sala bil\u0259r. Bu da bir \u00e7ox x\u0259st\u0259liy\u0259 s\u0259b\u0259b olar. Bu x\u0259st\u0259likd\u0259n biri d\u0259 x\u0259r\u00e7\u0259ngdir. Ba\u011f\u0131rsaqlarda yax\u015f\u0131 v\u0259 pis bakteriyalar balansla\u015fd\u0131r\u0131lm\u0131\u015f formadad\u0131r. Lakin pis qidalanma, siqaret, stress v\u0259 spirtli i\u00e7ki kimi z\u0259r\u0259rli t\u0259sirl\u0259rd\u0259n dolay\u0131 bu balans pozula bil\u0259r. Bunun \u00fc\u00e7\u00fcn qat\u0131q v\u0259 kefir kimi t\u0259bii probiotik qidalardan istifad\u0259 edin. G\u00fcnd\u0259 3 fincan qat\u0131q v\u0259 ya kefir yeyin.<\/p>\n

7. Doymam\u0131\u015f ya\u011f tur\u015fular\u0131n\u0131 unutmay\u0131n.<\/strong><\/p>\n

T\u0259rkibind\u0259 x\u0259r\u00e7\u0259ng\u0259 qar\u015f\u0131 qoruyucu olan t\u0259kli v\u0259 \u00e7oxlu doymam\u0131\u015f ya\u011f tur\u015fular\u0131 olan soya, k\u0259tan toxumu, f\u0131nd\u0131q v\u0259 qoz kimi qidalara rasionunuzda yer a\u00e7\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

X\u0259r\u00e7\u0259ng b\u00fct\u00fcn d\u00fcnyada \u00fcr\u0259k v\u0259 damar x\u0259st\u0259likl\u0259rind\u0259n sonra \u0259n \u00e7ox \u00f6l\u00fcm\u0259 yol a\u00e7an x\u0259st\u0259likdir. ARANTV.AZ\u00a0 x\u0259b\u0259r verir ki, inki\u015faf etm\u0259kd\u0259 olan \u00f6lk\u0259l\u0259rd\u0259 bu x\u0259st\u0259liyin yay\u0131lma faizi artmaqdad\u0131r. \u00dcmumd\u00fcnya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131n\u0131n beyn\u0259lxalq x\u0259r\u00e7\u0259ng ara\u015fd\u0131rmalar\u0131n\u0131 apard\u0131\u011f\u0131 GLOBOCAN adl\u0131 layih\u0259nin n\u0259tic\u0259l\u0259rin\u0259 g\u00f6r\u0259, \u00f6t\u0259n il 18 milyon insana x\u0259r\u00e7\u0259ng diaqnozu qoyulub. Bu x\u0259st\u0259likd\u0259n \u00f6l\u0259nl\u0259rin say\u0131 is\u0259 9,5 milyonu ke\u00e7ib. B\u0259s x\u0259r\u00e7\u0259ngd\u0259n qorunma\u011f\u0131n yollar\u0131 varm\u0131? X\u0259r\u00e7\u0259ng x\u0259st\u0259liyinin yaranmas\u0131nda genetikan\u0131n 5-10, \u0259traf m\u00fchitin is\u0259 90-95% rolu var. Bu \u0259traf m\u00fchit faktorlar\u0131n\u0131n 30%-ni is\u0259 qida rasionu t\u0259\u015fkil edir. Dolay\u0131s\u0131 il sa\u011flam qidalanaraq x\u0259r\u00e7\u0259ng riskini 30-% a\u015fa\u011f\u0131 salmaq…<\/p>\n","protected":false},"author":2,"featured_media":282640,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[26],"tags":[],"aioseo_notices":[],"gutentor_comment":0,"rttpg_featured_image_url":{"full":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213.jpg",640,435,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213.jpg",640,435,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213.jpg",640,435,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213-150x150.jpg",150,150,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213-300x204.jpg",300,204,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213.jpg",640,435,false],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213.jpg",640,435,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213.jpg",640,435,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/01\/xerceng_213.jpg",640,435,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"Sosial<\/a>","rttpg_excerpt":"X\u0259r\u00e7\u0259ng b\u00fct\u00fcn d\u00fcnyada \u00fcr\u0259k v\u0259 damar x\u0259st\u0259likl\u0259rind\u0259n sonra \u0259n \u00e7ox \u00f6l\u00fcm\u0259 yol a\u00e7an x\u0259st\u0259likdir. ARANTV.AZ\u00a0 x\u0259b\u0259r verir ki, inki\u015faf etm\u0259kd\u0259 olan \u00f6lk\u0259l\u0259rd\u0259 bu x\u0259st\u0259liyin yay\u0131lma faizi artmaqdad\u0131r. \u00dcmumd\u00fcnya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131n\u0131n beyn\u0259lxalq x\u0259r\u00e7\u0259ng ara\u015fd\u0131rmalar\u0131n\u0131 apard\u0131\u011f\u0131 GLOBOCAN adl\u0131 layih\u0259nin n\u0259tic\u0259l\u0259rin\u0259 g\u00f6r\u0259, \u00f6t\u0259n il 18 milyon insana x\u0259r\u00e7\u0259ng diaqnozu qoyulub. Bu x\u0259st\u0259likd\u0259n \u00f6l\u0259nl\u0259rin say\u0131 is\u0259 9,5 milyonu ke\u00e7ib.…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/282639"}],"collection":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=282639"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/282639\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/282640"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=282639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=282639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=282639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}