{"id":370541,"date":"2021-08-25T15:47:16","date_gmt":"2021-08-25T12:47:16","guid":{"rendered":"http:\/\/arantv.az\/?p=370541"},"modified":"2021-08-25T15:47:16","modified_gmt":"2021-08-25T12:47:16","slug":"oturaq-h%c9%99yat-t%c9%99rzi-kecir%c9%99nl%c9%99r-nec%c9%99-qidalanmalidirlar","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=370541","title":{"rendered":"Oturaq h\u0259yat t\u0259rzi ke\u00e7ir\u0259nl\u0259r nec\u0259 qidalanmal\u0131d\u0131rlar?"},"content":{"rendered":"

Az\u0259rbaycan Respublikas\u0131 Qida T\u0259hl\u00fck\u0259sizliyi Agentliyinin (AQTA) \u201cAQTA maarifl\u0259ndirir\u201d rubrikas\u0131 davam edir. Rubrika \u00e7\u0259r\u00e7iv\u0259sind\u0259 AQTA v\u0259 Qida T\u0259hl\u00fck\u0259sizliyi \u0130nstitutunun (AQT\u0130) m\u00fct\u0259x\u0259ssisl\u0259ri t\u0259r\u0259find\u0259n haz\u0131rlanan maarifl\u0259ndirici materiallar, sa\u011flam qidalanma il\u0259 ba\u011fl\u0131 t\u00f6vsiy\u0259l\u0259r, \u00f6lk\u0259d\u0259 qida t\u0259hl\u00fck\u0259sizliyinin t\u0259min olunmas\u0131 il\u0259 ba\u011fl\u0131 z\u0259ruri m\u0259lumatlar oxucular\u0131n diqq\u0259tin\u0259 \u00e7atd\u0131r\u0131l\u0131r.<\/p>\n

ARANTV.AZ\u00a0 x\u0259b\u0259r verir ki,<\/strong>\u00a0\u00a0AQTA-dan veril\u0259n m\u0259lumata g\u00f6r\u0259, bud\u0259f\u0259ki maarifl\u0259ndirici m\u00f6vzumuz is\u0259 oturaq h\u0259yat t\u0259rzi ke\u00e7ir\u0259nl\u0259rin, x\u00fcsusil\u0259 ofis \u015f\u0259raitind\u0259 \u00e7al\u0131\u015fan \u015f\u0259xsl\u0259rin qidalanmas\u0131 haqq\u0131ndad\u0131r.<\/p>\n

Fiziki aktivlik v\u0259 d\u00fczg\u00fcn qidalanma sa\u011flam h\u0259yat t\u0259rzinin vacib \u015f\u0259rtl\u0259rind\u0259ndir. H\u0259r\u0259k\u0259tsiz h\u0259yat t\u0259rzi v\u0259 fiziki aktivliyin az olmas\u0131 il\u0259 yana\u015f\u0131, qeyri-sa\u011flam qidalanma bir \u00e7ox x\u0259st\u0259likl\u0259rin yaranmas\u0131 \u00fc\u00e7\u00fcn risk faktorudur. Fiziki c\u0259h\u0259td\u0259n f\u0259al h\u0259yat t\u0259rzi s\u00fcrm\u0259y\u0259n \u015f\u0259xsl\u0259r qida rasionuna x\u00fcsusil\u0259 diqq\u0259t yetirm\u0259lidirl\u0259r. Qidalanman\u0131n balansl\u0131 t\u0259\u015fkili \u00e7ox vacibdir. Bel\u0259 ki, az ya\u011fl\u0131, z\u00fclal v\u0259 tam tax\u0131ll\u0131 m\u0259hsullarla z\u0259ngin qida rasionu g\u00fcnd\u0259lik z\u0259ruri enerji miqdar\u0131n\u0131n al\u0131nmas\u0131 \u00fc\u00e7\u00fcn kifay\u0259tdir.<\/p>\n

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Oturaq h\u0259yat t\u0259rzi ke\u00e7ir\u0259n, x\u00fcsusil\u0259 ofis \u015f\u0259raitind\u0259 i\u015fl\u0259y\u0259n insanlar\u0131n qida rasionunda meyv\u0259 v\u0259 t\u0259r\u0259v\u0259zl\u0259r olduqca vacibdir. Bu qidalar h\u0259m y\u00fcks\u0259k miqdarda vitamin v\u0259 mineral ehtiva edir, h\u0259m d\u0259 az kalorilidir. H\u0259m\u00e7inin \u0259ks\u0259r meyv\u0259 v\u0259 t\u0259r\u0259v\u0259zl\u0259r toxluq hissi ver\u0259n lifl\u0259rl\u0259 z\u0259ngindir. Qeyd ed\u0259k ki, meyv\u0259-t\u0259r\u0259v\u0259zin 150-300 qram\u0131 bir porsiya hesab olunur. Yetkin bir \u015f\u0259xsin g\u00fcn \u0259rzind\u0259 2-4 porsiya meyv\u0259, 3-5 porsiya t\u0259r\u0259v\u0259z istehlak\u0131 t\u00f6vsiy\u0259 edilir. Orqanizmin ehtiyac duydu\u011fu proteini is\u0259 toyuq, hindu\u015fka \u0259ti, d\u0259niz m\u0259hsullar\u0131 v\u0259 ya\u011fs\u0131z mal \u0259tind\u0259n \u0259ld\u0259 etm\u0259k m\u00fcmk\u00fcnd\u00fcr. Qril v\u0259 bu\u011flama \u0259t m\u0259hsullar\u0131n\u0131 bi\u015firm\u0259yin \u0259n sa\u011flam \u00fcsuludur. Qeyd ed\u0259k ki, d\u0259niz m\u0259hsullar\u0131 proteinl\u0259 yana\u015f\u0131, \u0259sas ya\u011f tur\u015fular\u0131n\u0131 da ehtiva edir. Bu da qandak\u0131 y\u00fcks\u0259k s\u0131xl\u0131ql\u0131 lipoproteinl\u0259ri art\u0131raraq xolesterol s\u0259viyy\u0259sini azaltma\u011fa k\u00f6m\u0259k edir. H\u0259m\u00e7inin karbohidratlara nisb\u0259t\u0259n z\u00fclallar say\u0259sind\u0259 orqanizmd\u0259 uzun m\u00fcdd\u0259t toxluq hissi yaran\u0131r.<\/p>\n

Qida rasionuna h\u0259zmi yax\u015f\u0131la\u015fd\u0131ran ya\u011fs\u0131z v\u0259 ya az ya\u011fl\u0131 qat\u0131q, el\u0259c\u0259 d\u0259 dig\u0259r s\u00fcd m\u0259hsullar\u0131 \u0259lav\u0259 etm\u0259k d\u0259 laz\u0131mi vitamin v\u0259 minerallar\u0131 almaq \u00fc\u00e7\u00fcn d\u00fczg\u00fcn se\u00e7imdir. G\u00fcnd\u0259lik 2-3 porsiya s\u00fcd v\u0259 s\u00fcd m\u0259hsullar\u0131n\u0131n istehlak\u0131 olduqca faydal\u0131d\u0131r. Qida rasionunda s\u00fcd v\u0259 ya qat\u0131\u011f\u0131n pay\u0131 230\u2013250 qram, pendir 50\u201360 qram v\u0259 s. t\u0259\u015fkil etm\u0259lidir. Qidalanmada karbohidrat v\u0259 \u015f\u0259k\u0259r q\u0259bulunu is\u0259 azaltmaq m\u0259sl\u0259h\u0259tdir. X\u00fcsusil\u0259 d\u0259 a\u011f undan haz\u0131rlanm\u0131\u015f \u00e7\u00f6r\u0259k, makaron, d\u00fcy\u00fc, tort, pe\u00e7enye v\u0259 s. kimi m\u0259hsullar\u0131n istehlak\u0131ndan \u00e7\u0259kinm\u0259k laz\u0131md\u0131r. Qeyd ed\u0259k ki, g\u00fcnd\u0259lik qida rasionunda tax\u0131l m\u0259hsullar\u0131n\u0131n pay\u0131 f\u0259rdin ya\u015f\u0131, i\u015f \u015f\u0259raiti v\u0259 enerji ehtiyac\u0131na m\u00fcvafiq olaraq d\u0259yi\u015fir.<\/p>\n

Su insan orqanizmind\u0259 \u0259h\u0259miyy\u0259tli rol oynay\u0131r. Bel\u0259 ki, su metabolizm prosesind\u0259, b\u0259d\u0259n istiliyinin t\u0259nziml\u0259nm\u0259sind\u0259, normal osmotik t\u0259zyiqin v\u0259 elektrolit balans\u0131n qorunmas\u0131nda i\u015ftirak edir. H\u0259m\u00e7inin su qanda, s\u00fcm\u00fckd\u0259 v\u0259 beyind\u0259 optimal n\u0259m s\u0259viyy\u0259sini saxlama\u011fa k\u00f6m\u0259k edir. \u00dcmumd\u00fcnya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131 (\u00dcST) normal halda 60 kq \u00e7\u0259kiy\u0259 malik yetkinl\u0259r \u00fc\u00e7\u00fcn g\u00fcnd\u0259 2 l, 10 kq \u00e7\u0259kiy\u0259 malik u\u015faqlar \u00fc\u00e7\u00fcn is\u0259 1 l su istehlak\u0131n\u0131 t\u00f6vsiy\u0259 edir. AB\u015e Tibb \u0130nstitutunun \u0259m\u0259kda\u015flar\u0131 is\u0259 m\u0259sl\u0259h\u0259t g\u00f6r\u00fcrl\u0259r ki, hamil\u0259 v\u0259 laktasiya d\u00f6vr\u00fcnd\u0259 olan qad\u0131nlar \u0259lav\u0259 0.3 l\/g\u00fcn v\u0259 1.1 l\/g\u00fcn su istehlak etm\u0259lidirl\u0259r.<\/p>\n

G\u00fcnd\u0259lik \u00fcmumi enerji t\u0259l\u0259bat\u0131 oturaq h\u0259yat t\u0259rzi s\u00fcr\u0259n qad\u0131nlar \u00fc\u00e7\u00fcn 2100 kkal, ki\u015fil\u0259r \u00fc\u00e7\u00fcn is\u0259 2500 kkal-d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Az\u0259rbaycan Respublikas\u0131 Qida T\u0259hl\u00fck\u0259sizliyi Agentliyinin (AQTA) \u201cAQTA maarifl\u0259ndirir\u201d rubrikas\u0131 davam edir. Rubrika \u00e7\u0259r\u00e7iv\u0259sind\u0259 AQTA v\u0259 Qida T\u0259hl\u00fck\u0259sizliyi \u0130nstitutunun (AQT\u0130) m\u00fct\u0259x\u0259ssisl\u0259ri t\u0259r\u0259find\u0259n haz\u0131rlanan maarifl\u0259ndirici materiallar, sa\u011flam qidalanma il\u0259 ba\u011fl\u0131 t\u00f6vsiy\u0259l\u0259r, \u00f6lk\u0259d\u0259 qida t\u0259hl\u00fck\u0259sizliyinin t\u0259min olunmas\u0131 il\u0259 ba\u011fl\u0131 z\u0259ruri m\u0259lumatlar oxucular\u0131n diqq\u0259tin\u0259 \u00e7atd\u0131r\u0131l\u0131r. ARANTV.AZ\u00a0 x\u0259b\u0259r verir ki,\u00a0\u00a0AQTA-dan veril\u0259n m\u0259lumata g\u00f6r\u0259, bud\u0259f\u0259ki maarifl\u0259ndirici m\u00f6vzumuz is\u0259 oturaq h\u0259yat t\u0259rzi ke\u00e7ir\u0259nl\u0259rin, x\u00fcsusil\u0259 ofis \u015f\u0259raitind\u0259 \u00e7al\u0131\u015fan \u015f\u0259xsl\u0259rin qidalanmas\u0131 haqq\u0131ndad\u0131r. Fiziki aktivlik v\u0259 d\u00fczg\u00fcn qidalanma sa\u011flam h\u0259yat t\u0259rzinin vacib \u015f\u0259rtl\u0259rind\u0259ndir. H\u0259r\u0259k\u0259tsiz h\u0259yat t\u0259rzi v\u0259 fiziki aktivliyin az olmas\u0131 il\u0259 yana\u015f\u0131, qeyri-sa\u011flam qidalanma bir \u00e7ox x\u0259st\u0259likl\u0259rin yaranmas\u0131 \u00fc\u00e7\u00fcn…<\/p>\n","protected":false},"author":2,"featured_media":370542,"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\/08\/310614fc162989531141923086010775628.jpg",975,540,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/08\/310614fc162989531141923086010775628.jpg",975,540,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/08\/310614fc162989531141923086010775628.jpg",975,540,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/08\/310614fc162989531141923086010775628-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/08\/310614fc162989531141923086010775628-660x365.jpg",660,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/08\/310614fc162989531141923086010775628-840x465.jpg",640,354,true],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/08\/310614fc162989531141923086010775628.jpg",975,540,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/08\/310614fc162989531141923086010775628.jpg",975,540,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/08\/310614fc162989531141923086010775628-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/08\/310614fc162989531141923086010775628.jpg",975,540,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":"Az\u0259rbaycan Respublikas\u0131 Qida T\u0259hl\u00fck\u0259sizliyi Agentliyinin (AQTA) \u201cAQTA maarifl\u0259ndirir\u201d rubrikas\u0131 davam edir. Rubrika \u00e7\u0259r\u00e7iv\u0259sind\u0259 AQTA v\u0259 Qida T\u0259hl\u00fck\u0259sizliyi \u0130nstitutunun (AQT\u0130) m\u00fct\u0259x\u0259ssisl\u0259ri t\u0259r\u0259find\u0259n haz\u0131rlanan maarifl\u0259ndirici materiallar, sa\u011flam qidalanma il\u0259 ba\u011fl\u0131 t\u00f6vsiy\u0259l\u0259r, \u00f6lk\u0259d\u0259 qida t\u0259hl\u00fck\u0259sizliyinin t\u0259min olunmas\u0131 il\u0259 ba\u011fl\u0131 z\u0259ruri m\u0259lumatlar oxucular\u0131n diqq\u0259tin\u0259 \u00e7atd\u0131r\u0131l\u0131r. ARANTV.AZ\u00a0 x\u0259b\u0259r verir ki,\u00a0\u00a0AQTA-dan veril\u0259n m\u0259lumata g\u00f6r\u0259, bud\u0259f\u0259ki maarifl\u0259ndirici m\u00f6vzumuz is\u0259 oturaq h\u0259yat t\u0259rzi…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/370541"}],"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=370541"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/370541\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/370542"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=370541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=370541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=370541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}