\u0130deal g\u00f6r\u00fcn\u00fc\u015f\u0259, sa\u011flam b\u0259d\u0259n\u0259 sahib olmaq ist\u0259yirsinizs\u0259, d\u00fczg\u00fcn qidalanmal\u0131, p\u0259hriz saxlamal\u0131, bunu g\u00fcnd\u0259lik h\u0259yat t\u0259rzin\u0259 \u00e7evirm\u0259lisiniz. P\u0259hriz v\u0259 ar\u0131qlamaq g\u00fcn\u00fcm\u00fczd\u0259 qad\u0131nlarla yana\u015f\u0131, ki\u015fil\u0259rin d\u0259 \u0259n h\u0259ssas m\u00f6vzusuna \u00e7evrilib. G\u00fcnd\u0259lik h\u0259yatda yeyib-i\u00e7dikl\u0259rimiz, eyni zamanda h\u0259yat t\u0259rzimiz, i\u015f rejimimiz ar\u0131qlama\u011f\u0131m\u0131zda, p\u0259hrizimizd\u0259 m\u00fch\u00fcm rol oynay\u0131r. Ar\u0131qlamaq b\u0259zil\u0259rin\u0259 su i\u00e7m\u0259k q\u0259d\u0259r asan olsa da, b\u0259zil\u0259ri \u00fc\u00e7\u00fcn tamamil\u0259 m\u00fcmk\u00fcns\u00fcz bir \u015feydir.<\/p>\n
P\u0259hriz v\u0259 ar\u0131qlamaq, d\u00fczg\u00fcn qidalanmaqla ba\u011fl\u0131 bu g\u00fcn internetd\u0259 \u00e7oxsayl\u0131 axtar\u0131\u015flar verils\u0259 d\u0259, \u0259ks\u0259r hallarda k\u00f6kl\u00fckd\u0259n, piyl\u0259nm\u0259d\u0259n \u0259ziyy\u0259t \u00e7\u0259k\u0259nl\u0259r h\u0259d\u0259fl\u0259rin\u0259 nail ola bilmirl\u0259r. Diyetoloqlar is\u0259 sa\u011flam \u015f\u0259kild\u0259 ar\u0131qlamaq ist\u0259y\u0259nl\u0259r\u0259 g\u00fcn \u0259rzind\u0259 2-2,5 litr su i\u00e7m\u0259k, p\u0259hrizl\u0259 yana\u015f\u0131, davaml\u0131 olaraq idman etm\u0259yi t\u00f6vsiy\u0259 edirl\u0259r. Ar\u0131qlamaq, p\u0259hriz zaman\u0131 d\u00fcz\u0259nli bir \u015f\u0259kild\u0259 qidalanmaq, f\u0259rqli qidalara \u00fcst\u00fcnl\u00fck verm\u0259m\u0259k t\u00f6vsiy\u0259 olunur.<\/p>\n
Ya\u011fs\u0131z sulu x\u00f6r\u0259kl\u0259r\u0259, s\u0259bz\u0259li \u015forbalara, duzsuz, \u015f\u0259k\u0259rsiz qidalara, i\u00e7kil\u0259r\u0259, h\u0259m\u00e7inin zeytun ya\u011f\u0131, hind qozu, avokado ya\u011f\u0131na \u00fcst\u00fcnl\u00fck verilm\u0259lidir.<\/p>\n
Yulaf, yoqurt, f\u0131nd\u0131q, qoz, alma, armud, avokado, ya\u015f\u0131l \u00e7aya \u00fcst\u00fcnl\u00fck verilm\u0259lidir.<\/p>\n
ARANTV.AZ<\/strong> Sputnik Az\u0259rbaycan-a istinad\u0259n bildirir ki, D\u00f6vl\u0259t G\u00f6mr\u00fck Hospital\u0131n\u0131n diyetoloqu, T\u00fcrkiy\u0259nin “Hacattepe” Universitetinin m\u0259zunu M\u0259lah\u0259t K\u0259rimova q\u0131sa m\u00fcdd\u0259td\u0259 sa\u011flam ar\u0131qlama\u011f\u0131n yollar\u0131n\u0131 a\u00e7\u0131qlay\u0131b.\u00a0M.K\u0259rimova deyir ki, kaloril\u0259ri d\u00fczg\u00fcn yand\u0131rmaq laz\u0131md\u0131r: “Oturaq h\u0259yat t\u0259rzi piyl\u0259nm\u0259y\u0259 s\u0259b\u0259b olur. \u0130\u015fg\u00fczar, amma oturaq h\u0259yat t\u0259rzi ke\u00e7ir\u0259n \u015f\u0259xsl\u0259r sa\u011flam qidalansalar, onlarda piyl\u0259nm\u0259, k\u00f6k\u0259lm\u0259 olmayacaq. Karbohidratlar\u0131, z\u00fclallar\u0131, vitaminl\u0259ri d\u00fczg\u00fcn formada q\u0259bul etm\u0259k laz\u0131md\u0131r. Bunlar bir v\u0259hd\u0259t t\u0259\u015fkil etm\u0259lidir. G\u00fcn \u0259rzind\u0259 q\u0259bul olunan karbohidratlar 50-55, proteinl\u0259r 14-16 faiz, ya\u011flar is\u0259 15-20 faiz t\u0259\u015fkil etm\u0259lidir”.<\/p>\n Diyetoloq deyir ki, t\u0259rkibind\u0259 D vitamini olan yumurtaya, bal\u0131\u011fa \u00fcst\u00fcnl\u00fck verilm\u0259lidir: “Bununla yana\u015f\u0131, D vitamini d\u0259rman preparat\u0131n\u0131n q\u0259bulu da m\u0259sl\u0259h\u0259tlidir. Eyni zamanda, sink, selen q\u0259bulu t\u00f6vsiy\u0259 olunur ki, bunlar daha \u00e7ox yumurta, s\u00fcd, g\u00fcn\u0259baxan, balqabaq tumundad\u0131r. Sink, selenium immun sistemini qoruyur. Qad\u0131nlarda sa\u00e7\u0131n t\u00f6k\u00fclm\u0259si d\u0259 el\u0259 sinkin azl\u0131\u011f\u0131ndand\u0131r”.<\/p>\n M.K\u0259rimovan\u0131n s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, meyv\u0259-t\u0259r\u0259v\u0259zl\u0259rin q\u0259bulunun da ar\u0131qlamada, p\u0259hrizd\u0259 x\u00fcsusi rolu var: “G\u00fcl k\u0259l\u0259mi, brokkolid\u0259 h\u0259dd\u0259n \u00e7ox vitaminl\u0259r var ki, bunlar h\u0259m d\u0259 immun sisteminin b\u0259rpas\u0131na m\u00fcsb\u0259t t\u0259sir edir. \u00dcmumiyy\u0259tl\u0259, ar\u0131qlamaq ist\u0259y\u0259nl\u0259r el\u0259 p\u0259hriz saxlamal\u0131d\u0131rlar ki, onlarda acl\u0131q hissi yaranmas\u0131n. Y\u0259ni \u015f\u0259xsin g\u00f6z\u00fc ac olmas\u0131n”. \u015eirniyyat\u0131n k\u00f6k\u0259lm\u0259y\u0259 t\u0259sirind\u0259n dan\u0131\u015fan diyetoloq deyir ki, qad\u0131nlar\u0131n x\u00fcsusi g\u00fcnl\u0259rind\u0259 \u015firniyyat yem\u0259si q\u0259buledil\u0259ndir: “Bu d\u00f6n\u0259md\u0259 20-30 qram \u015firniyyat yem\u0259k olar. Bu zaman t\u0259miz, keyfiyy\u0259tli, 75-80 faizlik \u015fokoladlar yem\u0259k olar”.<\/p>\n Sa\u011flam ar\u0131qlamaq \u00fc\u00e7\u00fcn p\u0259hrizin 1600 kalorid\u0259n ba\u015flad\u0131\u011f\u0131n\u0131 vur\u011fulayan m\u00fct\u0259x\u0259ssis deyir ki, p\u0259hriz saxlayark\u0259n, ar\u0131qlama zaman\u0131 \u00e7\u00f6r\u0259y\u0259, makarona qada\u011fa qoyulsa da, g\u00fcn \u0259rzind\u0259 1-2 dilim \u00e7\u00f6r\u0259k yem\u0259k olar. Bunun s\u0259b\u0259bi \u00e7\u00f6r\u0259yin t\u0259rkibind\u0259 olan b\u0259zi faydal\u0131 lifl\u0259rdir ki, onlar da m\u0259d\u0259-ba\u011f\u0131rsaq sisteminin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131na \u015f\u0259rait yarad\u0131r. G\u00fcnd\u0259lik qidalanmaya g\u0259ldikd\u0259 is\u0259 h\u0259ms\u00f6hb\u0259timiz deyir ki, ar\u0131qlamaq, p\u0259hriz \u00fc\u00e7\u00fcn ilk olaraq sudan ba\u015flamaq vacibdir: “S\u0259h\u0259r durark\u0259n \u00f6nc\u0259 bir st\u0259kan su i\u00e7m\u0259k laz\u0131md\u0131r. Ar\u0131qlama, p\u0259hrizd\u0259 suyun x\u00fcsusi \u00f6n\u0259mi var. M\u00fcmk\u00fcn oldu\u011fu q\u0259d\u0259r d\u0259 g\u00fcn \u0259rzind\u0259 2 litr su q\u0259bul edilm\u0259si t\u00f6vsiy\u0259 olunur.<\/p>\n Bununla yana\u015f\u0131, yey\u0259c\u0259yimiz qidalar\u0131n duzsuz olmas\u0131na n\u0259z\u0259r yetirm\u0259liyik ki, q\u0259bul etdiyimiz su madd\u0259l\u0259r m\u00fcbadil\u0259sini s\u00fcr\u0259tl\u0259ndir\u0259 bilsin. Duzlu qidalar suyun b\u0259d\u0259nd\u0259n xaric olmas\u0131na mane olur ki, bu da piyl\u0259nm\u0259y\u0259 g\u0259tirib \u00e7\u0131xar\u0131r”.<\/p>\n M\u0259lah\u0259t xan\u0131m ax\u015fam saatlar\u0131nda fiziki aktivliyin az olmas\u0131na g\u00f6r\u0259 ar\u0131qlamaq v\u0259 p\u0259hriz \u00fc\u00e7\u00fcn 18:00-dan sonra he\u00e7 n\u0259 yem\u0259m\u0259yi, yey\u0259rk\u0259n d\u0259 t\u0259r\u0259v\u0259zli, s\u0259bz\u0259li yem\u0259kl\u0259r\u0259 \u00fcst\u00fcnl\u00fck verm\u0259yi t\u00f6vsiy\u0259 edir: “Ar\u0131qlama, p\u0259hriz \u00fc\u00e7\u00fcn meyv\u0259 m\u00fcmk\u00fcn oldu\u011fu q\u0259d\u0259r g\u00fcnorta saatlar\u0131nad\u0259k q\u0259bul olunmal\u0131d\u0131r. \u00c7\u00fcnki meyv\u0259 ql\u00fckoza il\u0259 z\u0259ngin oldu\u011fundan bu amil d\u0259 piyl\u0259nm\u0259y\u0259 s\u0259b\u0259b olur”.<\/p>\n Son olaraq m\u00fct\u0259x\u0259ssisin sa\u011flam ar\u0131qlamaq, p\u0259hriz \u00fc\u00e7\u00fcn g\u00fcnd\u0259lik menyusunu t\u0259qdim edirik: S\u0259h\u0259r bir soyutma yumurta, k\u0259smik, suda bi\u015fmi\u015f yulaf, a\u00e7\u0131q r\u0259ngli \u00e7ay, ara yem\u0259yind\u0259 100 qram meyv\u0259, ki\u00e7ik \u00f6l\u00e7\u00fcl\u00fc ya\u015f\u0131l alma, yaxud el\u0259 m\u00f6vs\u00fcm\u0259 uy\u011fun meyv\u0259l\u0259r, g\u00fcnorta yem\u0259yind\u0259 bir kasa t\u0259r\u0259v\u0259zli (m\u0259rcim\u0259k, lobyal\u0131) \u015forba, g\u00fcnorta yem\u0259yind\u0259 h\u0259m\u00e7inin 8 x\u00f6r\u0259k qa\u015f\u0131\u011f\u0131ndan bir q\u0259d\u0259r az qaraba\u015faq, 2, yaxud 4 x\u00f6r\u0259k qa\u015f\u0131\u011f\u0131 d\u00fcy\u00fc, soyutma toyuq, soyutma bal\u0131q, buxarda bi\u015firilmi\u015f kotlet, yaxud da \u0259t, \u0259t m\u0259hsullar\u0131, vitaminli (k\u00f6k, alma, c\u0259f\u0259ri, ki\u015fmi\u015f) salat, ax\u015fam yem\u0259yind\u0259 8 x\u00f6r\u0259k qa\u015f\u0131\u011f\u0131 \u0259tli, t\u0259r\u0259v\u0259zli yem\u0259k, yaxud da buxarda bi\u015fmi\u015f 200 qram bal\u0131q, qat\u0131q q\u0259bul etm\u0259k olar. Bu reseptl\u0259 h\u0259ft\u0259y\u0259 kiloqram yar\u0131mad\u0259k, aya is\u0259 4-5 kiloqram sa\u011flam \u015f\u0259kild\u0259 ar\u0131qlamaq olar.<\/p>\n Diyetoloq deyir ki, sa\u011flam ar\u0131qlamaq ist\u0259y\u0259nl\u0259r “fastfood”lardan, “\u00e7ips”l\u0259rd\u0259n imtina etm\u0259li, ya\u015f\u0131l \u00e7aya \u00fcst\u00fcnl\u00fck verm\u0259lidirl\u0259r. M.K\u0259rimovan\u0131n s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, yem\u0259kd\u0259n yar\u0131m saat \u00f6nc\u0259 suyun q\u0259bulu doyma hissi yaradacaq, daha \u00e7ox qidalanman\u0131n qar\u015f\u0131s\u0131n\u0131 alacaq. Sa\u011flam \u015f\u0259kild\u0259 ar\u0131qlamaqda \u0259n \u0259sas\u0131 irad\u0259li olmaq, qar\u015f\u0131ya m\u0259qs\u0259d qoyaraq ona do\u011fru getm\u0259kdir.<\/p>\n","protected":false},"excerpt":{"rendered":" \u0130deal g\u00f6r\u00fcn\u00fc\u015f\u0259, sa\u011flam b\u0259d\u0259n\u0259 sahib olmaq ist\u0259yirsinizs\u0259, d\u00fczg\u00fcn qidalanmal\u0131, p\u0259hriz saxlamal\u0131, bunu g\u00fcnd\u0259lik h\u0259yat t\u0259rzin\u0259 \u00e7evirm\u0259lisiniz. P\u0259hriz v\u0259 ar\u0131qlamaq g\u00fcn\u00fcm\u00fczd\u0259 qad\u0131nlarla yana\u015f\u0131, ki\u015fil\u0259rin d\u0259 \u0259n h\u0259ssas m\u00f6vzusuna \u00e7evrilib. G\u00fcnd\u0259lik h\u0259yatda yeyib-i\u00e7dikl\u0259rimiz, eyni zamanda h\u0259yat t\u0259rzimiz, i\u015f rejimimiz ar\u0131qlama\u011f\u0131m\u0131zda, p\u0259hrizimizd\u0259 m\u00fch\u00fcm rol oynay\u0131r. Ar\u0131qlamaq b\u0259zil\u0259rin\u0259 su i\u00e7m\u0259k q\u0259d\u0259r asan olsa da, b\u0259zil\u0259ri \u00fc\u00e7\u00fcn tamamil\u0259 m\u00fcmk\u00fcns\u00fcz bir \u015feydir. Ar\u0131qlamaq v\u0259 p\u0259hriz\u0259 g\u00f6r\u0259 n\u0259 etm\u0259li? P\u0259hriz v\u0259 ar\u0131qlamaq, d\u00fczg\u00fcn qidalanmaqla ba\u011fl\u0131 bu g\u00fcn internetd\u0259 \u00e7oxsayl\u0131 axtar\u0131\u015flar verils\u0259 d\u0259, \u0259ks\u0259r hallarda k\u00f6kl\u00fckd\u0259n, piyl\u0259nm\u0259d\u0259n \u0259ziyy\u0259t \u00e7\u0259k\u0259nl\u0259r h\u0259d\u0259fl\u0259rin\u0259 nail ola bilmirl\u0259r. Diyetoloqlar is\u0259 sa\u011flam \u015f\u0259kild\u0259 ar\u0131qlamaq…<\/p>\n","protected":false},"author":2,"featured_media":298484,"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":[24],"tags":[],"aioseo_notices":[],"gutentor_comment":0,"rttpg_featured_image_url":{"full":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278.jpg",800,600,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278.jpg",800,600,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278.jpg",800,600,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278-150x150.jpg",150,150,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278-300x225.jpg",300,225,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278.jpg",640,480,false],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278.jpg",800,600,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278.jpg",800,600,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/02\/dieta_01278.jpg",800,600,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"Maraql\u0131<\/a>","rttpg_excerpt":"\u0130deal g\u00f6r\u00fcn\u00fc\u015f\u0259, sa\u011flam b\u0259d\u0259n\u0259 sahib olmaq ist\u0259yirsinizs\u0259, d\u00fczg\u00fcn qidalanmal\u0131, p\u0259hriz saxlamal\u0131, bunu g\u00fcnd\u0259lik h\u0259yat t\u0259rzin\u0259 \u00e7evirm\u0259lisiniz. P\u0259hriz v\u0259 ar\u0131qlamaq g\u00fcn\u00fcm\u00fczd\u0259 qad\u0131nlarla yana\u015f\u0131, ki\u015fil\u0259rin d\u0259 \u0259n h\u0259ssas m\u00f6vzusuna \u00e7evrilib. G\u00fcnd\u0259lik h\u0259yatda yeyib-i\u00e7dikl\u0259rimiz, eyni zamanda h\u0259yat t\u0259rzimiz, i\u015f rejimimiz ar\u0131qlama\u011f\u0131m\u0131zda, p\u0259hrizimizd\u0259 m\u00fch\u00fcm rol oynay\u0131r. Ar\u0131qlamaq b\u0259zil\u0259rin\u0259 su i\u00e7m\u0259k q\u0259d\u0259r asan olsa da, b\u0259zil\u0259ri \u00fc\u00e7\u00fcn tamamil\u0259 m\u00fcmk\u00fcns\u00fcz bir…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/298483"}],"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=298483"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/298483\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/298484"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=298483"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=298483"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=298483"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Sa\u011flam ar\u0131qlamaq v\u0259 p\u0259hriz \u00fc\u00e7\u00fcn D vitamini d\u0259 \u00f6n\u0259mlidir<\/strong><\/h3>\n
Su p\u0259hrizin bel s\u00fctunudur<\/strong><\/h3>\n
Sa\u011flam ar\u0131qlamaq v\u0259 p\u0259hriz \u00fc\u00e7\u00fcn ideal resept<\/strong><\/h3>\n