Vitamin, mineral v\u0259 antioksidantlarla z\u0259ngin qidalar az kalori il\u0259 maksimum qida d\u0259y\u0259rin\u0259 malik m\u0259hsullard\u0131r. H\u0259min qida m\u0259hsullar\u0131na super qidalar da deyilir.<\/p>\n
Qida T\u0259hl\u00fck\u0259sizliyi \u0130nstitutundan xezerxeber.az-a bildirilib ki, g\u00fcnd\u0259lik qida rasionunda super qidalar\u0131n istehlak\u0131na \u00fcst\u00fcnl\u00fck verilm\u0259si sa\u011flaml\u0131q \u00fc\u00e7\u00fcn faydal\u0131d\u0131r. T\u0259dqiqatlar n\u0259tic\u0259sind\u0259 m\u0259lum olub ki, t\u0259rkibi antioksidant v\u0259 flavonoidl\u0259rl\u0259 z\u0259ngin super qidalar \u00fcr\u0259k-damar v\u0259 x\u0259r\u00e7\u0259ng x\u0259st\u0259liyinin qar\u015f\u0131s\u0131n\u0131 alma\u011fa, immun sistemin m\u00f6hk\u0259ml\u0259ndirilm\u0259sin\u0259, el\u0259c\u0259 d\u0259 iltihab\u0131 azaltma\u011fa k\u00f6m\u0259k edir. H\u0259m\u00e7inin meyv\u0259-t\u0259r\u0259v\u0259zin m\u00fcnt\u0259z\u0259m istehlak\u0131 h\u0259yat t\u0259rzi il\u0259 \u0259laq\u0259dar olan bir \u00e7ox x\u0259st\u0259likl\u0259rin inki\u015faf\u0131 riskini a\u015fa\u011f\u0131 sal\u0131r. Y\u00fcks\u0259k qida d\u0259y\u0259rin\u0259 sahib oldu\u011fundan bu tip m\u0259hsullar\u0131n istehlak\u0131 \u00fcz, d\u0131rnaq v\u0259 sa\u00e7\u0131n sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131nda vacibdir. Super qidalar orqanizmin enerji il\u0259 t\u0259min olunmas\u0131nda, h\u0259m\u00e7inin sa\u011flam \u00e7\u0259kinin qorunub saxlanmas\u0131nda olduqca faydal\u0131d\u0131r.<\/p>\n
M\u00fct\u0259x\u0259ssisl\u0259r \u0259n yax\u015f\u0131 super qida m\u0259hsullar\u0131n\u0131n g\u00fcnd\u0259lik rasionda m\u00f6vcud olmas\u0131n\u0131 t\u00f6vsiy\u0259 edirl\u0259r:<\/p>\n
– Ya\u015f\u0131l yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259r.<\/strong>\u00a0K\u0259l\u0259m, ispanaq, brokkoli, \u00e7u\u011fundur yarpaqlar\u0131, collard yarpaqlar\u0131 v\u0259 dig\u0259rl\u0259ri \u0259n \u00e7ox istehlak olunan super qidalardand\u0131r. H\u0259min qidalar A, C, E, K v\u0259 B qrup vitaminl\u0259rl\u0259, el\u0259c\u0259 d\u0259 karotenoid, d\u0259mir, maqnezium, kalium v\u0259 kalsiumla z\u0259ngindir. H\u0259tta b\u0259zi k\u0259l\u0259m n\u00f6vl\u0259ri (1 st\u0259kan k\u0259l\u0259m suyu) insan\u0131n g\u00fcnd\u0259lik t\u0259l\u0259bat\u0131n\u0131 680 faiz\u0259 ekvivalent olan 550 mikroqram (mkq) K vitamini il\u0259 t\u0259min edir. K\u0259l\u0259m v\u0259 dig\u0259r yarpaql\u0131 t\u0259r\u0259v\u0259zl\u0259rin t\u0259rkibind\u0259 lif v\u0259 su \u00e7ox oldu\u011fundan q\u0259bizlik, h\u0259zm sisteminin bir s\u0131ra probleml\u0259rind\u0259n qorunmaq \u00fc\u00e7\u00fcn onlar\u0131n m\u00fcnt\u0259z\u0259m istehlak\u0131 vacibdir.<\/p>\n – Gil\u0259meyv\u0259l\u0259r.<\/strong>\u00a0\u00c7iy\u0259l\u0259k, b\u00f6y\u00fcrtk\u0259n, asai, qaragil\u0259, qu\u015f\u00fcz\u00fcm\u00fc, moruq, gilas, albal\u0131, goji v\u0259 s. \u0259n yax\u015f\u0131 super qidalar say\u0131l\u0131r. Qaragil\u0259nin t\u0259rkibi lif, manqan v\u0259 K vitamini, goji gil\u0259meyv\u0259si is\u0259 flavonoid, C v\u0259 E vitaminl\u0259ri il\u0259 z\u0259ngindir. H\u0259min gil\u0259meyv\u0259l\u0259rd\u0259n qaraciy\u0259r v\u0259 b\u00f6yr\u0259kl\u0259rin sa\u011flaml\u0131\u011f\u0131n\u0131n qorunmas\u0131nda, diabet v\u0259 y\u00fcks\u0259k qan t\u0259zyiqin\u0259 qar\u015f\u0131 \u015e\u0259rq t\u0259bab\u0259tind\u0259 geni\u015f istifad\u0259 olunur. H\u0259m\u00e7inin flavonoidl\u0259rl\u0259 z\u0259ngin olmas\u0131 bax\u0131m\u0131ndan gil\u0259meyv\u0259l\u0259r \u00fcr\u0259k x\u0259st\u0259likl\u0259rin\u0259 qar\u015f\u0131 m\u00fcbariz\u0259d\u0259 m\u00fcsb\u0259t t\u0259sir\u0259 malikdir.<\/p>\n – \u00dcz\u00fcm.<\/strong>\u00a0Q\u0131rm\u0131z\u0131 \u00fcz\u00fcm\u00fcn qab\u0131\u011f\u0131nda bol olan polifenol t\u0259rkibli resveratrol \u00fcr\u0259k-damar sa\u011flaml\u0131\u011f\u0131 \u00fc\u00e7\u00fcn faydal\u0131d\u0131r. Ara\u015fd\u0131rmalara g\u00f6r\u0259, resveratrol diabetik nefropatiya v\u0259 retinopatiyan\u0131n profilaktikas\u0131 zaman\u0131 \u00e7ox effektli rol oynay\u0131r. Resveratrol Altsheymer x\u0259st\u0259liyi v\u0259 \u0259hval d\u0259yi\u015fk\u0259nliyi zaman\u0131, el\u0259c\u0259 d\u0259 qanda ql\u00fckozan\u0131n miqdar\u0131n\u0131n artmas\u0131na da m\u00fcsb\u0259t t\u0259sir edir. Qeyd ed\u0259k ki, \u00fcz\u00fcm\u00fcn t\u0259rkibind\u0259 olan quer\u00e7etin flavonoidi ateroskleroz riskini a\u015fa\u011f\u0131 salan t\u0259bii antiiltihab hesab edilir.<\/p>\n – Yumurta.<\/strong>\u00a0Xolin, selenium, d\u0259mir, fosfor daxil olmaqla bir \u00e7ox qida madd\u0259l\u0259ri, protein, A v\u0259 B qrup vitaminl\u0259rl\u0259 z\u0259ngindir. H\u0259m\u00e7inin yumurta g\u00f6z\u00fcn sa\u011flaml\u0131\u011f\u0131n\u0131 qoruyan v\u0259 g\u00f6rm\u0259ni yax\u015f\u0131la\u015fd\u0131ran iki g\u00fccl\u00fc antioksidant olan zeaksantin v\u0259 lutein m\u0259nb\u0259yidir. T\u0259rkibind\u0259 xolesterinin miqdar\u0131 y\u00fcks\u0259k olsa da, h\u0259ft\u0259 \u0259rzind\u0259 6-12 yumurtan\u0131n istehlak\u0131 t\u00f6vsiy\u0259 edilir.<\/p>\n – Paxlal\u0131lar.<\/strong>\u00a0Paxla, soya, m\u0259rci, noxud, yerf\u0131st\u0131\u011f\u0131 v\u0259 s. m\u00fcxt\u0259lif qida madd\u0259l\u0259ri il\u0259 \u00e7ox z\u0259ngindir. Qeyd ed\u0259k ki, h\u0259min qidalar\u0131n m\u00fcnt\u0259z\u0259m istehlak\u0131 sa\u011flam \u00e7\u0259kinin qorunub saxlanmas\u0131nda v\u0259 doyma hissinin yaranmas\u0131nda faydal\u0131d\u0131r.<\/p>\n – \u00c7\u0259r\u0259zl\u0259r v\u0259 toxumlar.<\/strong>\u00a0Badam, qoz, f\u0131nd\u0131q, pekan, makadamia v\u0259 dig\u0259rl\u0259ri, el\u0259c\u0259 d\u0259 g\u00fcn\u0259baxan, balqabaq, \u00e7ia, k\u0259tan toxumu v\u0259 s. \u0259n \u00e7ox istehlak edil\u0259n super qidalardand\u0131r. \u00c7\u0259r\u0259z v\u0259 toxumlar\u0131n t\u0259rkibi lif v\u0259 vegetarian z\u00fclallarla z\u0259ngindir. H\u0259min qidalar oksidl\u0259\u015fdirici stresd\u0259n qoruyan antiiltihab v\u0259 antioksidant x\u00fcsusiyy\u0259t\u0259 malikdir. Y\u00fcks\u0259k kaloriy\u0259 malik olsa da, \u00e7\u0259r\u0259z v\u0259 toxumlar balansla\u015fd\u0131r\u0131lm\u0131\u015f p\u0259hriz\u0259 \u0259lav\u0259 edildikd\u0259 \u00e7\u0259kinin itirilm\u0259sind\u0259 effektivdir.<\/p>\n – Kefir.<\/strong>\u00a0T\u0259rkibi insan orqanizmi \u00fc\u00e7\u00fcn z\u0259ruri say\u0131lan z\u00fclal, kalsium, kalium, B qrupu vitaminl\u0259ri v\u0259 probiotikl\u0259rl\u0259 z\u0259ngin olan kefir fermentativ i\u00e7kidir. Kefir kimi fermentl\u0259\u015fdirilmi\u015f, probiotikl\u0259 z\u0259ngin dig\u0259r s\u00fcd m\u0259hsullar\u0131 da xolesterinin miqdar\u0131n\u0131n azalmas\u0131, qan t\u0259zyiqinin normal saxlanmas\u0131, h\u0259zm prosesinin yax\u015f\u0131la\u015fd\u0131r\u0131lmas\u0131 zaman\u0131 iltihab \u0259leyhin\u0259 t\u0259sir\u0259 v\u0259 dig\u0259r bir s\u0131ra faydaya malikdir.<\/p>\n – Sar\u0131msaq<\/strong>\u00a0manqan, C v\u0259 B6 vitamini, selen v\u0259 lif m\u0259nb\u0259yidir. Xolesterini azaltmaqda, qan t\u0259zyiqini nizamlamaqda v\u0259 immun sistemini m\u00f6hk\u0259ml\u0259ndirm\u0259kd\u0259 \u00e7ox faydal\u0131d\u0131r.<\/p>\n – Q\u0131z\u0131lbal\u0131q<\/strong>\u00a0y\u00fcks\u0259k qida d\u0259y\u0259rin\u0259 malikdir. T\u0259rkibi faydal\u0131 ya\u011flar, z\u00fclallar, B vitamini, kalium v\u0259 seleniumla z\u0259ngindir. H\u0259m\u00e7inin h\u0259min bal\u0131q n\u00f6v\u00fc antiiltihab t\u0259sirli Omeqa-3 ya\u011f tur\u015fular\u0131n\u0131n m\u0259nb\u0259yidir. \u015e\u0259k\u0259rli diabet v\u0259 \u00fcr\u0259k-damar x\u0259st\u0259likl\u0259rinin qar\u015f\u0131s\u0131n\u0131n al\u0131nmas\u0131nda, el\u0259c\u0259 d\u0259 sa\u011flam \u00e7\u0259kinin qorunub saxlanmas\u0131nda bal\u0131\u011f\u0131n m\u00fcnt\u0259z\u0259m istehlak\u0131 t\u00f6vsiy\u0259 olunur. Faydal\u0131 x\u00fcsusiyy\u0259tl\u0259rinin olmas\u0131na baxmayaraq, dig\u0259r bal\u0131q n\u00f6vl\u0259ri kimi q\u0131z\u0131lbal\u0131q da mikroorqanizml\u0259rin inki\u015faf\u0131 \u00fc\u00e7\u00fcn \u0259lveri\u015fli m\u00fchit say\u0131l\u0131r v\u0259 sanitar g\u00f6st\u0259ricil\u0259ri pozulduqda insan orqanizmi \u00fc\u00e7\u00fcn t\u0259hl\u00fck\u0259 m\u0259nb\u0259yin\u0259 \u00e7evrilir.<\/p>\n – Avokado<\/strong>\u00a0vitamin v\u0259 minerallar, lif v\u0259 ya\u011flar da daxil olmaqla bir s\u0131ra qida madd\u0259l\u0259ri il\u0259 z\u0259ngindir. Doymam\u0131\u015f ya\u011f ehtiva etdiyind\u0259n avokado xolesterinin s\u0259viyy\u0259sini azaltmaqda \u00e7ox faydal\u0131d\u0131r. H\u0259m\u00e7inin t\u0259rkibind\u0259 olan oleik tur\u015fusu iltihab\u0131n azalmas\u0131na k\u00f6m\u0259k ed\u0259n doymam\u0131\u015f ya\u011fd\u0131r.<\/p>\n – \u015eirin kartof<\/strong>\u00a0bir \u00e7ox qida madd\u0259l\u0259ri, el\u0259c\u0259 d\u0259 kalium, lif, A v\u0259 C vitaminl\u0259ri il\u0259 z\u0259ngin k\u00f6k\u00fcmsov bitkidir. H\u0259m\u00e7inin antioksidant n\u00f6v\u00fc olan karotinoidl\u0259rin m\u0259nb\u0259yidir. \u015eirin dad\u0131na baxmayaraq, qanda \u015f\u0259k\u0259rin miqdar\u0131n\u0131 y\u00fcks\u0259ltmir. H\u0259tta 2-ci tip \u015f\u0259k\u0259rli diabet x\u0259st\u0259l\u0259rind\u0259 qanda \u015f\u0259k\u0259rin s\u0259viyy\u0259sini normaya sal\u0131r.<\/p>\n H\u0259min qidalar\u0131 balansla\u015fd\u0131r\u0131lm\u0131\u015f rasiona \u0259lav\u0259 etm\u0259kl\u0259, sa\u011flaml\u0131\u011f\u0131 qorumaq, x\u00fcsus\u0259n d\u0259 xroniki x\u0259st\u0259likl\u0259rin qar\u015f\u0131s\u0131n\u0131 almaq olar.<\/p>\n","protected":false},"excerpt":{"rendered":" Vitamin, mineral v\u0259 antioksidantlarla z\u0259ngin qidalar az kalori il\u0259 maksimum qida d\u0259y\u0259rin\u0259 malik m\u0259hsullard\u0131r. H\u0259min qida m\u0259hsullar\u0131na super qidalar da deyilir. Qida T\u0259hl\u00fck\u0259sizliyi \u0130nstitutundan xezerxeber.az-a bildirilib ki, g\u00fcnd\u0259lik qida rasionunda super qidalar\u0131n istehlak\u0131na \u00fcst\u00fcnl\u00fck verilm\u0259si sa\u011flaml\u0131q \u00fc\u00e7\u00fcn faydal\u0131d\u0131r. T\u0259dqiqatlar n\u0259tic\u0259sind\u0259 m\u0259lum olub ki, t\u0259rkibi antioksidant v\u0259 flavonoidl\u0259rl\u0259 z\u0259ngin super qidalar \u00fcr\u0259k-damar v\u0259 x\u0259r\u00e7\u0259ng x\u0259st\u0259liyinin qar\u015f\u0131s\u0131n\u0131 alma\u011fa, immun sistemin m\u00f6hk\u0259ml\u0259ndirilm\u0259sin\u0259, el\u0259c\u0259 d\u0259 iltihab\u0131 azaltma\u011fa k\u00f6m\u0259k edir. H\u0259m\u00e7inin meyv\u0259-t\u0259r\u0259v\u0259zin m\u00fcnt\u0259z\u0259m istehlak\u0131 h\u0259yat t\u0259rzi il\u0259 \u0259laq\u0259dar olan bir \u00e7ox x\u0259st\u0259likl\u0259rin inki\u015faf\u0131 riskini a\u015fa\u011f\u0131 sal\u0131r. Y\u00fcks\u0259k qida d\u0259y\u0259rin\u0259 sahib oldu\u011fundan bu tip m\u0259hsullar\u0131n istehlak\u0131…<\/p>\n","protected":false},"author":2,"featured_media":376957,"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\/09\/faydali_qida.jpg",640,400,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/09\/faydali_qida.jpg",640,400,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/09\/faydali_qida.jpg",640,400,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/09\/faydali_qida-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/09\/faydali_qida-584x365.jpg",584,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/09\/faydali_qida.jpg",640,400,false],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/09\/faydali_qida.jpg",640,400,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/09\/faydali_qida.jpg",640,400,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/09\/faydali_qida-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2021\/09\/faydali_qida.jpg",640,400,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":"Vitamin, mineral v\u0259 antioksidantlarla z\u0259ngin qidalar az kalori il\u0259 maksimum qida d\u0259y\u0259rin\u0259 malik m\u0259hsullard\u0131r. H\u0259min qida m\u0259hsullar\u0131na super qidalar da deyilir. Qida T\u0259hl\u00fck\u0259sizliyi \u0130nstitutundan xezerxeber.az-a bildirilib ki, g\u00fcnd\u0259lik qida rasionunda super qidalar\u0131n istehlak\u0131na \u00fcst\u00fcnl\u00fck verilm\u0259si sa\u011flaml\u0131q \u00fc\u00e7\u00fcn faydal\u0131d\u0131r. T\u0259dqiqatlar n\u0259tic\u0259sind\u0259 m\u0259lum olub ki, t\u0259rkibi antioksidant v\u0259 flavonoidl\u0259rl\u0259 z\u0259ngin super qidalar \u00fcr\u0259k-damar v\u0259 x\u0259r\u00e7\u0259ng x\u0259st\u0259liyinin qar\u015f\u0131s\u0131n\u0131…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/376956"}],"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=376956"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/376956\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/376957"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=376956"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=376956"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=376956"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}