{"id":405798,"date":"2021-11-19T09:52:05","date_gmt":"2021-11-19T06:52:05","guid":{"rendered":"http:\/\/arantv.az\/?p=405798"},"modified":"2021-11-19T09:52:05","modified_gmt":"2021-11-19T06:52:05","slug":"bu-qidalar-yaddasi-gucl%c9%99ndirir","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=405798","title":{"rendered":"Bu qidalar yadda\u015f\u0131 g\u00fccl\u0259ndirir"},"content":{"rendered":"
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D\u00fczg\u00fcn v\u0259 sa\u011flam qidalanma zehni qabiliyy\u0259tin inki\u015faf\u0131na, x\u00fcsus\u0259n d\u0259 yadda\u015f\u0131n g\u00fccl\u0259nm\u0259sin\u0259 bilavasit\u0259 t\u0259sir g\u00f6st\u0259rir.<\/strong><\/p>\n

Qida T\u0259hl\u00fck\u0259sizliyi \u0130nstitutundan\u00a0Publika.az<\/a>–<\/strong>a bildiribl\u0259r ki, g\u00fcnd\u0259lik rasionda vitamin v\u0259 minerallarla z\u0259ngin bir s\u0131ra qidalar\u0131n istehlak\u0131na \u00fcst\u00fcnl\u00fck verilm\u0259lidir:<\/p>\n

Su.<\/strong>\u00a0Su insan orqanizmind\u0259 \u0259h\u0259miyy\u0259tli rola malikdir. Bel\u0259 ki, 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 etm\u0259kl\u0259 yana\u015f\u0131, su qanda, s\u00fcm\u00fckd\u0259 v\u0259 beyind\u0259 optimal n\u0259m s\u0259viyy\u0259sini saxlama\u011fa k\u00f6m\u0259k edir. Su beyinin normal funksiyas\u0131n\u0131n b\u0259rpa olunmas\u0131nda m\u00fch\u00fcm rol oynay\u0131r. Aliml\u0259rin q\u0259na\u0259tin\u0259 g\u00f6r\u0259, beyin toxumas\u0131 85 faizi sudan t\u0259\u015fkil olunub. Uzun m\u00fcdd\u0259t susuz qald\u0131qda beyinin m\u0259lumat saxlamaq qabiliyy\u0259tin\u0259 m\u0259nfi t\u0259sir g\u00f6st\u0259r\u0259n kortizol hormonunun ifraz\u0131 art\u0131r v\u0259 unutqanl\u0131q, diqq\u0259t \u0259skikliyi kimi hallar \u00f6z\u00fcn\u00fc g\u00f6st\u0259rm\u0259y\u0259 ba\u015flay\u0131r. Qeyd ed\u0259k ki, su itkisinin b\u0259rpas\u0131 il\u0259 yadda\u015f z\u0259ifliyinin aradan qalxd\u0131\u011f\u0131n\u0131 g\u00f6st\u0259r\u0259n bir s\u0131ra t\u0259dqiqatlar m\u00f6vcuddur.<\/p>\n

Meyv\u0259-t\u0259r\u0259v\u0259z.<\/strong>\u00a0Meyv\u0259-t\u0259r\u0259v\u0259zl\u0259r orqanizmin mineral madd\u0259l\u0259r v\u0259 vitaminl\u0259rl\u0259 t\u0259min olunmas\u0131nda \u0259v\u0259zsiz qida m\u0259hsuludur. T\u0259z\u0259 meyv\u0259-t\u0259r\u0259v\u0259z ilboyu g\u00fcnd\u0259lik qidan\u0131n t\u0259rkibin\u0259 m\u00fctl\u0259q daxil olmal\u0131d\u0131r. M\u00f6vs\u00fcmi meyv\u0259 v\u0259 t\u0259r\u0259v\u0259zl\u0259rin m\u00fct\u0259madi istehlak\u0131 zehni qabiliyy\u0259tin inki\u015faf\u0131na, yadda\u015f\u0131n g\u00fccl\u0259nm\u0259sin\u0259 m\u00fcsb\u0259t t\u0259sir g\u00f6st\u0259rir. X\u00fcsusil\u0259 d\u0259 b\u0259zi r\u0259ngd\u0259 olan meyv\u0259-t\u0259r\u0259v\u0259zin istehlak\u0131 daha faydal\u0131 say\u0131l\u0131r. M\u0259s\u0259l\u0259n, q\u0131rm\u0131z\u0131 \u00e7u\u011fundurda olan antosian, bad\u0131mcana b\u0259n\u00f6v\u015f\u0259yi r\u0259ng ver\u0259n nasunin beyin toxumas\u0131n\u0131n lipidl\u0259rini qoruyur. T\u00fcnd ya\u015f\u0131l r\u0259ngli t\u0259r\u0259v\u0259zl\u0259rd\u0259 olan fol tur\u015fusu, el\u0259c\u0259 d\u0259 alman\u0131n qab\u0131\u011f\u0131ndak\u0131 antioksidantlardan kversetin yadda\u015f z\u0259ifliyinin qar\u015f\u0131s\u0131n\u0131 al\u0131r.<\/p>\n

Bal\u0131q.<\/strong>\u00a0Somon, q\u0131z\u0131lbal\u0131q, sardina, siy\u0259n\u0259k kimi bal\u0131q n\u00f6vl\u0259ri daha y\u00fcks\u0259k qida d\u0259y\u0259rin\u0259 malikdir. H\u0259m\u00e7inin bu bal\u0131q n\u00f6vl\u0259ri Omeqa-3 ya\u011f tur\u015fular\u0131 v\u0259 B6 vitamini il\u0259 olduqca z\u0259ngindir. Zehni qabiliyy\u0259tin inki\u015faf\u0131, yadda\u015f\u0131 g\u00fccl\u0259ndirm\u0259k v\u0259 ya b\u0259rpa etm\u0259k \u00fc\u00e7\u00fcn onlar\u0131n istehlak\u0131na daha \u00e7ox \u00fcst\u00fcnl\u00fck verilm\u0259lidir. Bu bal\u0131q n\u00f6vl\u0259ri Alzheimer x\u0259st\u0259liyinin inki\u015faf riskini azaltmaq, ya\u015fla ba\u011fl\u0131 idrak geriliyinin qar\u015f\u0131s\u0131n\u0131 almaq bax\u0131m\u0131ndan da faydal\u0131d\u0131r.<\/p>\n

Yumurta.<\/strong>\u00a0Z\u0259ngin biokimy\u0259vi t\u0259rkib\u0259 malik olan yumurta qida rasionunda \u0259sas yer tutmal\u0131d\u0131r. X\u00fcsusil\u0259 d\u0259 y\u00fcks\u0259k protein t\u0259rkibli olmas\u0131 s\u0259b\u0259bind\u0259n beyin h\u00fcceyr\u0259l\u0259rinin inki\u015faf\u0131nda m\u00fch\u00fcm rol oynay\u0131r. Yumurtan\u0131n t\u0259rkibind\u0259ki amintur\u015fular\u0131 beyin h\u00fcceyr\u0259l\u0259rini qidaland\u0131raraq yadda\u015f\u0131n g\u00fccl\u0259nm\u0259sin\u0259 k\u00f6m\u0259k edir.<\/p>\n

\u00c7\u0259r\u0259zl\u0259r v\u0259 toxumlar.<\/strong>\u00a0\u00c7\u0259r\u0259zl\u0259r z\u0259ngin t\u0259rkibi bax\u0131m\u0131ndan orqanizmin g\u00fcnd\u0259lik vitamin v\u0259 mineral madd\u0259l\u0259r\u0259 olan t\u0259l\u0259bat\u0131n\u0131 \u00f6d\u0259yir. Beyinin f\u0259aliyy\u0259tini yax\u015f\u0131la\u015fd\u0131rma\u011fa, zehni qabiliyy\u0259tin inki\u015faf\u0131na m\u00fcsb\u0259t t\u0259sir etdiyind\u0259n istehlak\u0131 t\u00f6vsiy\u0259 olunur. Toxumlar\u0131n da istehlak\u0131 beyinin i\u015fini yax\u015f\u0131la\u015fd\u0131r\u0131r, yadda\u015f\u0131n v\u0259 diqq\u0259tin inki\u015faf\u0131na k\u00f6m\u0259k edir. X\u00fcsus\u0259n d\u0259 k\u0259tan toxumu zehni qabiliyy\u0259tin inki\u015faf\u0131na faydal\u0131 olan \u0259n yax\u015f\u0131 qidalardan biri say\u0131l\u0131r, \u00e7\u00fcnki t\u0259rkibi Omeqa-3 ya\u011f tur\u015fular\u0131 il\u0259 z\u0259ngindir.<\/p>\n

Paxlal\u0131lar v\u0259 tax\u0131l.<\/strong>\u00a0Paxlal\u0131lar\u0131n t\u0259rkibind\u0259 m\u00fcxt\u0259lif qida madd\u0259l\u0259ri \u00fcst\u00fcnl\u00fck t\u0259\u015fkil edir. Paxla, soya, m\u0259rci, noxud, yerf\u0131st\u0131\u011f\u0131 v\u0259 dig\u0259r bu tip qidalar\u0131n m\u00fcnt\u0259z\u0259m istehlak\u0131 yadda\u015f z\u0259ifliyin\u0259 qar\u015f\u0131 xeyirlidir.<\/p>\n

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\u00c7ay.<\/strong>\u00a0D\u00fczg\u00fcn d\u0259ml\u0259nmi\u015f \u00e7ay\u0131n faydal\u0131 x\u00fcsusiyy\u0259tl\u0259ri \u00e7oxdur. Son t\u0259dqiqatlar g\u00f6st\u0259rir ki, \u00e7ay\u0131n t\u0259rkibind\u0259ki antioksidant x\u00fcsusiyy\u0259tli polifenollar dopamin v\u0259 adrenalin kimi neyrotransmitterl\u0259rin par\u00e7alanmas\u0131n\u0131 z\u0259ifl\u0259dir, x\u00fcsusil\u0259 d\u0259 yadda\u015f\u0131 v\u0259 idrak qabiliyy\u0259tini \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 yax\u015f\u0131la\u015fd\u0131r\u0131r. \u00c7ay\u0131n t\u0259rkibind\u0259ki teanin madd\u0259si is\u0259 sakitl\u0259\u015fdirici t\u0259sir\u0259 malikdir.<\/p>\n

Ada\u00e7ay\u0131.<\/strong>\u00a0Beyinin f\u0259aliyy\u0259tin\u0259 m\u00fcsb\u0259t t\u0259sir ed\u0259n bitkil\u0259rd\u0259n biri d\u0259 ada\u00e7ay\u0131d\u0131r. Bu bitki beyin toxumas\u0131ndak\u0131 biokimy\u0259vi birl\u0259\u015fm\u0259l\u0259rin s\u0259viyy\u0259sini optimalla\u015fd\u0131r\u0131r. H\u0259m\u00e7inin beyin h\u00fcceyr\u0259l\u0259rinin b\u0259rpas\u0131nda regenerativ rol oynay\u0131r.<\/p>\n

Rozmarin (bib\u0259riyy\u0259).<\/strong>\u00a0Rozmarin beyin yor\u011funlu\u011funa yax\u015f\u0131 t\u0259sir edir. Ara\u015fd\u0131rmalara g\u00f6r\u0259, antioksidantlar v\u0259 karnos tur\u015fusu il\u0259 z\u0259ngin olan rozmarin bitkisi beyinin funksiyas\u0131n\u0131 \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 yax\u015f\u0131la\u015fd\u0131r\u0131r, zehni qabiliyy\u0259tin inki\u015faf\u0131n\u0131 18 faiz\u0259d\u0259k art\u0131r\u0131r. H\u0259tta s\u00fcbut olunub ki, ofisd\u0259 saxlanan rozmarinin qoxusu \u00e7al\u0131\u015fanlar\u0131n \u0259hval\u0131n\u0131 y\u00fcks\u0259ldir, yor\u011funlu\u011fu aradan qald\u0131r\u0131r, h\u0259m\u00e7inin yadda\u015f\u0131 g\u00fccl\u0259ndirir.<\/p>\n

\u0130spanaq.<\/strong>\u00a0M\u00fcxt\u0259lif vitaminl\u0259r, antioksidantlar v\u0259 lifl\u0259rl\u0259 z\u0259ngin olan ispana\u011f\u0131n istehlak\u0131na daha \u00e7ox \u00fcst\u00fcnl\u00fck verilm\u0259lidir. \u0130spanaq t\u0259rkibind\u0259ki faydal\u0131 madd\u0259l\u0259r say\u0259sind\u0259 sinir sistemin\u0259 sakitl\u0259\u015fdirici t\u0259sir g\u00f6st\u0259rir, qavraman\u0131, zehni qabiliyy\u0259ti yax\u015f\u0131la\u015fd\u0131r\u0131r, motoriki (h\u0259r\u0259ki) aktivliyin inki\u015faf\u0131na s\u0259b\u0259b olur, el\u0259c\u0259 d\u0259 beyin damarlar\u0131n\u0131n z\u0259d\u0259l\u0259nm\u0259sin\u0259 qar\u015f\u0131 orqanizmin m\u00fcqavim\u0259tini art\u0131r\u0131r.<\/p>\n

Yer armudu (topinambur).<\/strong>\u00a0Yer armudu orqanizm \u00fc\u00e7\u00fcn \u00e7ox faydal\u0131 bitkidir. T\u0259rkibinin B6 vitamini, karbohidrat v\u0259 antioksidantlarla z\u0259ngin olmas\u0131 bax\u0131m\u0131ndan beyinin funksiyas\u0131n\u0131 xeyli yax\u015f\u0131la\u015fd\u0131r\u0131r, yadda\u015f\u0131 daha da m\u00f6hk\u0259m edir.<\/p>\n

Otlar v\u0259 k\u00f6k sisteml\u0259ri.<\/strong>\u00a0\u015e\u0259rq \u00f6lk\u0259l\u0259rind\u0259 min ill\u0259rdir ki, ginkgo biloba adl\u0131 bitki yadda\u015f probleml\u0259rini m\u00fcalic\u0259 etm\u0259k m\u0259qs\u0259dil\u0259 geni\u015f istifad\u0259 edilir. Bitki qan d\u00f6vran\u0131n\u0131n yax\u015f\u0131la\u015fmas\u0131na k\u00f6m\u0259k edir, n\u0259tic\u0259d\u0259 beyin h\u00fcceyr\u0259l\u0259ri daha \u00e7ox oksigen alaraq yax\u015f\u0131 qidalan\u0131r.<\/p>\n

H\u0259min qidalarla yana\u015f\u0131, balansl\u0131 s\u0259h\u0259r yem\u0259yi d\u0259 beyinin i\u015fini g\u00fccl\u0259ndirir. Faydal\u0131 s\u0259h\u0259r yem\u0259yi x\u00fcsusil\u0259 d\u0259 m\u0259kt\u0259bya\u015fl\u0131 u\u015faqlar\u0131n inki\u015faf\u0131na v\u0259 sa\u011flaml\u0131\u011f\u0131na \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 t\u0259sir g\u00f6st\u0259rir, el\u0259c\u0259 d\u0259 onlar\u0131n yadda\u015f v\u0259 d\u00fc\u015f\u00fcnm\u0259 qabiliyy\u0259tini yax\u015f\u0131la\u015fd\u0131r\u0131r, biliyin qavran\u0131lmas\u0131na k\u00f6m\u0259k edir.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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