{"id":501927,"date":"2022-08-03T15:33:09","date_gmt":"2022-08-03T12:33:09","guid":{"rendered":"https:\/\/arantv.az\/?p=501927"},"modified":"2022-08-03T15:33:09","modified_gmt":"2022-08-03T12:33:09","slug":"saglam-qidalanma-ucun-sad%c9%99-m%c9%99sl%c9%99h%c9%99tl%c9%99r","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=501927","title":{"rendered":"Sa\u011flam qidalanma \u00fc\u00e7\u00fcn sad\u0259 m\u0259sl\u0259h\u0259tl\u0259r"},"content":{"rendered":"

Qeyri-sa\u011flam qidalanma v\u0259 fiziki avtiv olmamaq b\u00fct\u00fcn d\u00fcnyada bir \u00e7ox sa\u011flaml\u0131q probleml\u0259rinin \u0259sas s\u0259b\u0259bl\u0259rind\u0259ndir.<\/p>\n

Sa\u011flam qidalanma piyl\u0259nm\u0259, diabet, \u00fcr\u0259k-damar x\u0259st\u0259likl\u0259ri, iflic v\u0259 onkoloji x\u0259st\u0259likl\u0259r d\u0259 daxil olmaqla bir s\u0131ra qeyri-infeksion x\u0259st\u0259likl\u0259rd\u0259n (Q\u0130X) qorunma\u011fa yard\u0131m\u00e7\u0131 olur. Sa\u011flam qidalanma v\u0259rdi\u015fi h\u0259yat\u0131n erk\u0259n d\u00f6vr\u00fcnd\u0259n ba\u015flanmal\u0131d\u0131r. H\u0259yat\u0131n ilk 2 ilind\u0259 balansl\u0131 qidalanma Q\u0130X-\u0259 yoluxma riskini azald\u0131r v\u0259 sa\u011flam h\u0259yat s\u00fcr\u00fclm\u0259sini d\u0259st\u0259kl\u0259yir.<\/p>\n

Son ill\u0259rd\u0259 \u0259halinin istifad\u0259 etdiyi qidalar daha \u00e7ox enerji\/doymu\u015f v\u0259 trans ya\u011f\/sad\u0259 \u015f\u0259k\u0259r\/duzla z\u0259ngin olur, \u0259ksin\u0259 meyv\u0259-t\u0259r\u0259v\u0259z, tam tax\u0131l m\u0259hsullar\u0131n\u0131 az q\u0259bul edilir. Sa\u011flam v\u0259 balansl\u0131 qidalanma f\u0259rdi ehtiyaclara g\u00f6r\u0259 t\u0259yin olunmal\u0131d\u0131r (ya\u015f, cins, h\u0259yat t\u0259rzi, fiziki aktivlik v\u0259ziyy\u0259ti v\u0259 s.).<\/p>\n

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B\u00f6y\u00fckl\u0259r \u00fc\u00e7\u00fcn sa\u011flam qidalanma yollar\u0131 a\u015fa\u011f\u0131dak\u0131lardan ibar\u0259tdir:
\n<\/strong><\/p>\n

– Tam bu\u011fda m\u0259hsullar\u0131 q\u0259bul edilm\u0259lidir (tam bu\u011fda \u00e7\u00f6r\u0259yi, yulaf v\u0259 \u00e7ovdar m\u0259hsullar\u0131, yarma v\u0259 s.)<\/p>\n

– G\u00fcnd\u0259lik 400 qram (5 porsiya) meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z q\u0259bul edilm\u0259lidir (1 porsiya meyv\u0259l\u0259r: 1 orta b\u00f6y\u00fckl\u00fckd\u0259 \u015faftal\u0131\/1 orta b\u00f6y\u00fckl\u00fckd\u0259 armud\/\u00a0 1 orta b\u00f6y\u00fckl\u00fckd\u0259 porta\u011fal\/1 orta b\u00f6y\u00fckl\u00fckd\u0259 mandarin\/1 orta b\u00f6y\u00fckl\u00fckd\u0259 nar\/3 ki\u00e7ik xurma)<\/p>\n

– Sad\u0259 \u015f\u0259k\u0259rl\u0259rd\u0259n al\u0131nan enerji \u00fcmumi enerjinin 10 %-d\u0259n az olmal\u0131d\u0131r ( sad\u0259 \u015f\u0259k\u0259rl\u0259r\u0259 \u00e7ay \u015f\u0259k\u0259ri, bal, cem, b\u0259km\u0259z, \u015firniyyatlar kimi qan \u015f\u0259k\u0259rini s\u00fcr\u0259tl\u0259 qald\u0131ran v\u0259 qida d\u0259y\u0259ri az olan qidalar aiddir)<\/p>\n

– Ya\u011flardan g\u0259l\u0259n enerji \u00fcmumi enerjinin 30 %-d\u0259n az olmal\u0131d\u0131r (g\u00fcnd\u0259lik \u00fcmumi enerji ehtiyac\u0131 qad\u0131nlarda orta hesabla 2100 kkal, ki\u015fil\u0259rd\u0259 2800 kkal-d\u0131r)<\/p>\n

– G\u00fcnd\u0259lik 5 qramdan \u00e7ox olmamaqla yodlu duz istifad\u0259 olunmal\u0131d\u0131r (1 \u00e7ay qa\u015f\u0131\u011f\u0131)<\/p>\n

U\u015faqlar \u00fc\u00e7\u00fcn sa\u011flam qidalanma yollar\u0131 a\u015fa\u011f\u0131dak\u0131lardan ibar\u0259tdir:
\n<\/strong><\/p>\n

– K\u00f6rp\u0259l\u0259r ilk 6 ay \u0259rzind\u0259 yaln\u0131z ana s\u00fcd\u00fc il\u0259 qidalanmal\u0131d\u0131r.
\n– 6 aydan sonra k\u00f6rp\u0259y\u0259 ana s\u00fcd\u00fc il\u0259 b\u0259rab\u0259r yet\u0259rli v\u0259 qidaland\u0131r\u0131c\u0131larla z\u0259ngin \u0259lav\u0259 qida verilm\u0259lidir. Ana s\u00fcd\u00fc ilk 2 il \u0259rzind\u0259 verilm\u0259lidir.
\n– Qidalara \u015f\u0259k\u0259r v\u0259 duz \u0259lav\u0259 olunmamal\u0131d\u0131r.<\/p>\n

Sa\u011flam qidalanma \u00fc\u00e7\u00fcn sad\u0259 m\u0259sl\u0259h\u0259tl\u0259r:<\/strong><\/p>\n

Meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z. Yem\u0259kl\u0259r\u0259 t\u0259r\u0259v\u0259zl\u0259r \u0259lav\u0259 olunmal\u0131, yem\u0259k aralar\u0131nda t\u0259z\u0259 meyv\u0259l\u0259r yeyilm\u0259lidir. Meyv\u0259-t\u0259r\u0259v\u0259zl\u0259r m\u00fcxt\u0259lif \u00e7e\u015fidd\u0259 v\u0259 \u00f6z m\u00f6vs\u00fcml\u0259rind\u0259 istifad\u0259 olunmal\u0131d\u0131r.<\/p>\n

Ya\u011flar. \u018ftl\u0259r bi\u015firil\u0259rk\u0259n g\u00f6r\u00fcn\u0259n ya\u011flardan t\u0259mizl\u0259nm\u0259li, doymu\u015f ya\u011flar (quyruq ya\u011f\u0131, i\u00e7 ya\u011f\u0131, k\u0259r\u0259 ya\u011f\u0131) \u0259v\u0259zin\u0259 bitki ya\u011flar\u0131 (zeytun ya\u011f\u0131 v\u0259 s.) t\u0259rcih olunmal\u0131, q\u0131zartma\/qovurma yerin\u0259 buxarda\/sobada bi\u015firm\u0259 \u00fcsullar\u0131na \u00fcst\u00fcnl\u00fck verilm\u0259li, transya\u011f t\u0259rkibli qidalar\u0131n q\u0259bulu m\u0259hdudla\u015fd\u0131r\u0131lmal\u0131d\u0131r.<\/p>\n

Duz. Yem\u0259kl\u0259r\u0259 sonradan duz \u0259lav\u0259 olunmamal\u0131, masaya duz qoyulmamal\u0131, z\u0259ngin duz t\u0259rkibli qidalar\u0131n q\u0259bulu m\u0259hdudla\u015fd\u0131r\u0131lmal\u0131d\u0131r.<\/p>\n

\u015e\u0259k\u0259r. \u015e\u0259k\u0259r t\u0259rkibli qida v\u0259 i\u00e7kil\u0259rin q\u0259bulu m\u0259hdudla\u015fd\u0131r\u0131lmal\u0131, \u0259v\u0259zin\u0259 meyv\u0259 q\u0259bulu t\u0259rcih olunmal\u0131d\u0131r.<\/p>\n

Saglamliq.isim.az<\/p>\n","protected":false},"excerpt":{"rendered":"

Qeyri-sa\u011flam qidalanma v\u0259 fiziki avtiv olmamaq b\u00fct\u00fcn d\u00fcnyada bir \u00e7ox sa\u011flaml\u0131q probleml\u0259rinin \u0259sas s\u0259b\u0259bl\u0259rind\u0259ndir. Sa\u011flam qidalanma piyl\u0259nm\u0259, diabet, \u00fcr\u0259k-damar x\u0259st\u0259likl\u0259ri, iflic v\u0259 onkoloji x\u0259st\u0259likl\u0259r d\u0259 daxil olmaqla bir s\u0131ra qeyri-infeksion x\u0259st\u0259likl\u0259rd\u0259n (Q\u0130X) qorunma\u011fa yard\u0131m\u00e7\u0131 olur. Sa\u011flam qidalanma v\u0259rdi\u015fi h\u0259yat\u0131n erk\u0259n d\u00f6vr\u00fcnd\u0259n ba\u015flanmal\u0131d\u0131r. H\u0259yat\u0131n ilk 2 ilind\u0259 balansl\u0131 qidalanma Q\u0130X-\u0259 yoluxma riskini azald\u0131r v\u0259 sa\u011flam h\u0259yat s\u00fcr\u00fclm\u0259sini d\u0259st\u0259kl\u0259yir. Son ill\u0259rd\u0259 \u0259halinin istifad\u0259 etdiyi qidalar daha \u00e7ox enerji\/doymu\u015f v\u0259 trans ya\u011f\/sad\u0259 \u015f\u0259k\u0259r\/duzla z\u0259ngin olur, \u0259ksin\u0259 meyv\u0259-t\u0259r\u0259v\u0259z, tam tax\u0131l m\u0259hsullar\u0131n\u0131 az q\u0259bul edilir. Sa\u011flam v\u0259 balansl\u0131 qidalanma f\u0259rdi ehtiyaclara g\u00f6r\u0259 t\u0259yin olunmal\u0131d\u0131r (ya\u015f,…<\/p>\n","protected":false},"author":2,"featured_media":501928,"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":[1],"tags":[],"aioseo_notices":[],"gutentor_comment":0,"rttpg_featured_image_url":{"full":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye.jpg",530,360,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye.jpg",530,360,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye.jpg",530,360,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye.jpg",530,360,false],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye.jpg",530,360,false],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye.jpg",530,360,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye.jpg",530,360,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/08\/zdorovoye_pitaniye.jpg",530,360,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"C\u0259miyy\u0259t<\/a>","rttpg_excerpt":"Qeyri-sa\u011flam qidalanma v\u0259 fiziki avtiv olmamaq b\u00fct\u00fcn d\u00fcnyada bir \u00e7ox sa\u011flaml\u0131q probleml\u0259rinin \u0259sas s\u0259b\u0259bl\u0259rind\u0259ndir. Sa\u011flam qidalanma piyl\u0259nm\u0259, diabet, \u00fcr\u0259k-damar x\u0259st\u0259likl\u0259ri, iflic v\u0259 onkoloji x\u0259st\u0259likl\u0259r d\u0259 daxil olmaqla bir s\u0131ra qeyri-infeksion x\u0259st\u0259likl\u0259rd\u0259n (Q\u0130X) qorunma\u011fa yard\u0131m\u00e7\u0131 olur. Sa\u011flam qidalanma v\u0259rdi\u015fi h\u0259yat\u0131n erk\u0259n d\u00f6vr\u00fcnd\u0259n ba\u015flanmal\u0131d\u0131r. H\u0259yat\u0131n ilk 2 ilind\u0259 balansl\u0131 qidalanma Q\u0130X-\u0259 yoluxma riskini azald\u0131r v\u0259 sa\u011flam h\u0259yat…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/501927"}],"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=501927"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/501927\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/501928"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=501927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=501927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=501927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}