{"id":629912,"date":"2023-09-07T10:49:24","date_gmt":"2023-09-07T06:49:24","guid":{"rendered":"https:\/\/arantv.az\/?p=629912"},"modified":"2023-09-07T10:49:24","modified_gmt":"2023-09-07T06:49:24","slug":"ur%c9%99k-saglamligi-ucun-findiq-yeyin","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=629912","title":{"rendered":"\u00dcr\u0259k sa\u011flaml\u0131\u011f\u0131 \u00fc\u00e7\u00fcn f\u0131nd\u0131q yeyin"},"content":{"rendered":"

Tam sa\u011flaml\u0131q anbar\u0131 olan f\u0131nd\u0131q, beyin sa\u011flaml\u0131\u011f\u0131ndan xo\u015fb\u0259xtlik hormonlar\u0131na, diabet riskini azaltmaqdan x\u0259r\u00e7\u0259ngd\u0259n qorunma\u011fa q\u0259d\u0259r \u00e7ox \u0259h\u0259miyy\u0259tli faydalar t\u0259min edir.\u00a0Dad\u0131ndan \u0259lav\u0259, t\u0259rkibind\u0259 \u00e7oxlu lif var.\u00a0T\u0259rkibind\u0259ki z\u00fclallar, karbohidratlar, antioksidantlar, B riboflavin, tiamin, niasin, piridoksin v\u0259 pantotenik tur\u015fu kimi vitaminl\u0259r, kalsium, folat, sink, kalium, d\u0259mir v\u0259 manqan kimi minerallarla sa\u011flaml\u0131\u011f\u0131m\u0131z \u00fc\u00e7\u00fcn x\u0259zin\u0259dir.\u00a0F\u0131nd\u0131q \u00e7iy istehlak edil\u0259rs\u0259, onun qida d\u0259y\u0259rl\u0259rind\u0259n daha \u00e7ox faydalana bil\u0259rik.<\/strong><\/p>\n

T\u0259rkibind\u0259ki qida madd\u0259l\u0259ri il\u0259 tam sa\u011flaml\u0131q anbar\u0131 olan f\u0131nd\u0131q B6 vitamini il\u0259 d\u0259 z\u0259ngindir.\u00a0vitamin B6;\u00a0Elektrik siqnallar\u0131n\u0131n s\u00fcr\u0259tini v\u0259 s\u0259m\u0259r\u0259liliyini art\u0131ran v\u0259 sinir sisteminin d\u00fczg\u00fcn i\u015fl\u0259m\u0259sini t\u0259min ed\u0259n sinir qi\u015fas\u0131 olan mielinin yarad\u0131lmas\u0131 \u00fc\u00e7\u00fcn vacib bir vitamin kimi tan\u0131n\u0131r.\u00a0Bundan \u0259lav\u0259, sinir sistemimizin sa\u011flam \u015f\u0259kild\u0259 i\u015fl\u0259m\u0259si \u00fc\u00e7\u00fcn serotonin, melatonin v\u0259 epinefrin kimi hormonlar\u0131n ifraz\u0131 B6 vitamini il\u0259 d\u0259st\u0259kl\u0259nir.<\/p>\n

Beyin sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259yir<\/p>\n

F\u0131nd\u0131\u011f\u0131n t\u0259rkibind\u0259 protonocyanidins, quercetin v\u0259 kamferol kimi fitokimy\u0259vi madd\u0259l\u0259r var.\u00a0Bu proantosiyaninl\u0259r “flavonoidl\u0259r” adl\u0131 bir qrupa aiddir.\u00a0Flavonoidl\u0259r beyin sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259 bil\u0259r.\u00a0Bundan \u0259lav\u0259, triptofan v\u0259 izolozin amin tur\u015fular\u0131 il\u0259 z\u0259ngin oldu\u011fu \u00fc\u00e7\u00fcn insan\u0131 zehni v\u0259 psixoloji c\u0259h\u0259td\u0259n daha yax\u015f\u0131 hiss edir.
\nH\u0259ddind\u0259n art\u0131q f\u0131nd\u0131q istehlak etm\u0259k z\u0259r\u0259rlidirmi?
\nF\u0131nd\u0131\u011f\u0131n h\u0259ddind\u0259n art\u0131q istehlak\u0131 \u0259ks t\u0259sir g\u00f6st\u0259r\u0259r\u0259k k\u00f6k\u0259lm\u0259y\u0259 s\u0259b\u0259b olur.\u00a0\u00c7\u00fcnki y\u00fcks\u0259k enerjiy\u0259 malikdir.\u00a0F\u0131nd\u0131\u011f\u0131n z\u00fclal, lif v\u0259 y\u00fcks\u0259k ya\u011f t\u0259rkibi toxluq hissini art\u0131r\u0131r, bu da h\u0259ddind\u0259n art\u0131q yem\u0259yin qar\u015f\u0131s\u0131n\u0131 al\u0131r v\u0259 y\u00fcks\u0259k kalorili q\u0259buldan qoruyur.<\/p>\n

F\u0131nd\u0131\u011f\u0131n dida d\u0259y\u0259rl\u0259ri v\u0259 kaloril\u0259ri<\/p>\n

1 ovuc t\u0259xmin\u0259n 25 qrama b\u0259rab\u0259rdir ki, bu da 150 kaloridir.\u00a0Porsiya \u00f6l\u00e7\u00fcs\u00fcn\u0259 diqq\u0259t yetirm\u0259k vacibdir.\u00a01 porsiya 6-7 \u00e7iy f\u0131nd\u0131\u011fa b\u0259rab\u0259rdir.
\n\u015e\u0259k\u0259rli diabetiniz varsa, \u00e7iy f\u0131nd\u0131q istehlak edin
\n2015-ci ild\u0259 American Journal of Clinical Nutrition-da d\u0259rc edil\u0259n bir ara\u015fd\u0131rma g\u00f6st\u0259rir ki, diabet x\u0259st\u0259l\u0259ri m\u00fcnt\u0259z\u0259m f\u0131nd\u0131q istehlak etdikd\u0259 daha g\u00fccl\u00fc t\u0259sir\u0259 malikdirl\u0259r v\u0259 \u015f\u0259k\u0259rli diabet x\u0259st\u0259l\u0259rin\u0259 nisb\u0259t\u0259n daha az qan ya\u011flar\u0131 var.\u00a0Diabet x\u0259st\u0259l\u0259ri g\u00fcnd\u0259lik qida rasionuna f\u0131nd\u0131q \u0259lav\u0259 etdikd\u0259 ql\u00fckoza d\u00f6z\u00fcms\u00fczl\u00fcy\u00fc yax\u015f\u0131la\u015f\u0131r.<\/p>\n

Bir ovuc f\u0131nd\u0131q \u00fcr\u0259yi nec\u0259 qoruyur?<\/p>\n

T\u0259rkibind\u0259 \u00fcr\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 qoruyan sa\u011flam ya\u011flar var.\u00a0Pis xolesterinin (LDL) s\u0259viyy\u0259sini a\u015fa\u011f\u0131 salma\u011fa k\u00f6m\u0259k ed\u0259n v\u0259 b\u0259d\u0259nd\u0259 yax\u015f\u0131 xolesterol (HDL) s\u0259viyy\u0259sini art\u0131rma\u011fa k\u00f6m\u0259k ed\u0259n yax\u015f\u0131 oleik tur\u015fu m\u0259nb\u0259yidir.\u00a0F\u0131nd\u0131\u011f\u0131n m\u00fcnt\u0259z\u0259m istifad\u0259si xolesterolu 27 faiz azald\u0131r.\u00a0Elmi ara\u015fd\u0131rmalar g\u00f6st\u0259rir ki, onu m\u00fcnt\u0259z\u0259m istehlak ed\u0259n insanlar infarktdan \u00f6l\u00fcm riskini azald\u0131r.\u00a0D\u0259mir, mis, selen, maqnezium, kalium, fosfor v\u0259 sink kimi minerallar\u0131n t\u0259bii qayna\u011f\u0131 oldu\u011fu \u00fc\u00e7\u00fcn \u00fcr\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 da qoruyur.
\nF\u0131nd\u0131q G\u00fccl\u00fc Maqnezium Ma\u011fazas\u0131d\u0131r
\nMaqnezium b\u0259d\u0259n\u0259 daxil olan v\u0259 b\u0259d\u0259nd\u0259n \u00e7\u0131xan kalsium miqdar\u0131n\u0131n t\u0259nziml\u0259nm\u0259sind\u0259 h\u0259lledici rol oynay\u0131r.\u00a0D\u00fczg\u00fcn miqdarda kalsium \u0259z\u0259l\u0259 daralmalar\u0131n\u0131 yarad\u0131r v\u0259 ehtiyac olmad\u0131qda \u0259z\u0259l\u0259l\u0259rin istirah\u0259t etm\u0259sin\u0259 imkan verir.\u00a0Bel\u0259likl\u0259, maqnezium \u0259z\u0259l\u0259 g\u0259rginliyini azald\u0131r v\u0259 \u0259z\u0259l\u0259 yor\u011funlu\u011funun, spazm\u0131n, kramplar\u0131n v\u0259 a\u011fr\u0131lar\u0131n qar\u015f\u0131s\u0131n\u0131 almaq \u00fc\u00e7\u00fcn m\u00fcbariz\u0259 apar\u0131r.\u00a0Y\u00fcks\u0259k maqnezium s\u0259viyy\u0259l\u0259ri d\u0259 \u0259z\u0259l\u0259 g\u00fcc\u00fcn\u00fc art\u0131rma\u011fa k\u00f6m\u0259k edir.<\/p>\n

D\u0259rini cavan saxlay\u0131r<\/p>\n

F\u0131nd\u0131\u011f\u0131n t\u0259rkibind\u0259ki antioksidantlar d\u0259riniz\u0259 z\u0259r\u0259r ver\u0259 bil\u0259c\u0259k s\u0259rb\u0259st radikallarla m\u00fcbariz\u0259 apararaq d\u0259rinin daha sa\u011flam g\u00f6r\u00fcnm\u0259sin\u0259 k\u00f6m\u0259k edir.\u00a0O, h\u0259m\u00e7inin d\u0259rini UVA\/UVB \u015f\u00fcalar\u0131n\u0131n yaratd\u0131\u011f\u0131 d\u0259ri x\u0259r\u00e7\u0259ngind\u0259n qoruyur.\u00a0Antioksidantlarla yana\u015f\u0131, flavonoidl\u0259r d\u0259ri h\u00fcceyr\u0259l\u0259rinin degenerasiyas\u0131n\u0131 stimulla\u015fd\u0131r\u0131r.\u00a0E vitamininin d\u0259st\u0259yi il\u0259 \u00f6l\u00fc h\u00fcceyr\u0259l\u0259ri t\u0259mizl\u0259yir v\u0259 daha sa\u011flam v\u0259 g\u0259nc g\u00f6r\u00fcn\u0259n d\u0259ri t\u0259min edir.
\nX\u0259r\u00e7\u0259ng riskin\u0259 qar\u015f\u0131 f\u0131nd\u0131q istehlak edin
\nX\u0259r\u00e7\u0259ng h\u00fcceyr\u0259l\u0259rinin inki\u015faf\u0131na s\u0259b\u0259b olan faktorlar\u0131 aradan qald\u0131rd\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fcl\u0259n f\u0131nd\u0131q, x\u0259r\u00e7\u0259ng ehtimal\u0131n\u0131 azaldaraq b\u0259d\u0259nd\u0259ki z\u0259r\u0259rli h\u00fcceyr\u0259l\u0259rin m\u0259hvin\u0259 d\u0259 k\u00f6m\u0259k edir.\u00a0F\u0131nd\u0131\u011f\u0131n t\u0259rkibind\u0259 olan beta-sitosterol d\u00f6\u015f v\u0259 prostat x\u0259r\u00e7\u0259ngi riskini azald\u0131r.
\nOnun lifli qurulu\u015fu ba\u011f\u0131rsaqlar\u0131 sevindirir<\/p>\n

F\u0131nd\u0131\u011f\u0131n y\u00fcks\u0259k lif t\u0259rkibi ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131 \u00fc\u00e7\u00fcn \u00e7ox faydal\u0131 rol oynay\u0131r.\u00a0Y\u00fcks\u0259k lif istehlak\u0131 ba\u011f\u0131rsaq h\u0259r\u0259k\u0259tl\u0259rini aktivl\u0259\u015fdirdiyi v\u0259 h\u0259zm sisteminin i\u015fini asanla\u015fd\u0131rd\u0131\u011f\u0131 \u00fc\u00e7\u00fcn g\u00fcnd\u0259lik olaraq kifay\u0259t q\u0259d\u0259r miqdarda \u00e7iy f\u0131nd\u0131q istehlak\u0131 q\u0259bizliyin m\u00fcalic\u0259sind\u0259 istifad\u0259 edil\u0259 bil\u0259r.<\/p>\n

F\u0131nd\u0131\u011f\u0131n b\u0259lk\u0259 d\u0259 bir ne\u00e7\u0259 faydas\u0131 haqq\u0131nda m\u0259lumat\u0131n\u0131z var. Ax\u015fam.az bu d\u0259f\u0259 ad\u0131\u00e7\u0259kil\u0259n \u00e7\u0259r\u0259zin he\u00e7 vaxt e\u015fitm\u0259diyiniz faydalar\u0131n\u0131 t\u0259qdim edir:<\/p>\n

1.\u00a0T\u0259rkibind\u0259ki E vitamini say\u0259sind\u0259 q\u0131rm\u0131z\u0131 qan h\u00fcceyr\u0259l\u0259rinin par\u00e7alanmas\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 al\u0131r v\u0259 bel\u0259likl\u0259 anemiya riskini minimuma endirir. Qan d\u00f6vran\u0131n\u0131 t\u0259nziml\u0259yir. Q\u0131\u015fda daha \u00e7ox yem\u0259k t\u00f6vsiy\u0259 olunur, \u00e7\u00fcnki soyuqd\u0259ym\u0259 kimi narahatl\u0131qlar\u0131n qar\u015f\u0131s\u0131n\u0131 al\u0131r.<\/p>\n

2.\u00a0E vitamini il\u0259 z\u0259ngin olmas\u0131 x\u0259r\u00e7\u0259ng riskini d\u0259 azald\u0131r.<\/p>\n

3.\u00a0F\u0131nd\u0131q \u00fcr\u0259k v\u0259 damar\u0131n dostudur des\u0259k, yan\u0131lmar\u0131q.<\/p>\n

4.\u00a0F\u0131nd\u0131qdak\u0131 bir \u00e7ox fitokimy\u0259vi madd\u0259l\u0259r beyini inki\u015faf etdirir.<\/p>\n

5.\u00a0Ar\u0131qlama\u011fa k\u00f6m\u0259k edir. Q\u0259bzliyin qar\u015f\u0131s\u0131n\u0131 al\u0131r.<\/p>\n

6.\u00a0S\u00fcm\u00fckl\u0259ri b\u0259rkidir. Eyni zamanda \u015f\u0259k\u0259r x\u0259st\u0259l\u0259ri \u00fc\u00e7\u00fcn faydal\u0131 \u00e7\u0259r\u0259zdir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tam sa\u011flaml\u0131q anbar\u0131 olan f\u0131nd\u0131q, beyin sa\u011flaml\u0131\u011f\u0131ndan xo\u015fb\u0259xtlik hormonlar\u0131na, diabet riskini azaltmaqdan x\u0259r\u00e7\u0259ngd\u0259n qorunma\u011fa q\u0259d\u0259r \u00e7ox \u0259h\u0259miyy\u0259tli faydalar t\u0259min edir.\u00a0Dad\u0131ndan \u0259lav\u0259, t\u0259rkibind\u0259 \u00e7oxlu lif var.\u00a0T\u0259rkibind\u0259ki z\u00fclallar, karbohidratlar, antioksidantlar, B riboflavin, tiamin, niasin, piridoksin v\u0259 pantotenik tur\u015fu kimi vitaminl\u0259r, kalsium, folat, sink, kalium, d\u0259mir v\u0259 manqan kimi minerallarla sa\u011flaml\u0131\u011f\u0131m\u0131z \u00fc\u00e7\u00fcn x\u0259zin\u0259dir.\u00a0F\u0131nd\u0131q \u00e7iy istehlak edil\u0259rs\u0259, onun qida d\u0259y\u0259rl\u0259rind\u0259n daha \u00e7ox faydalana bil\u0259rik. T\u0259rkibind\u0259ki qida madd\u0259l\u0259ri il\u0259 tam sa\u011flaml\u0131q anbar\u0131 olan f\u0131nd\u0131q B6 vitamini il\u0259 d\u0259 z\u0259ngindir.\u00a0vitamin B6;\u00a0Elektrik siqnallar\u0131n\u0131n s\u00fcr\u0259tini v\u0259 s\u0259m\u0259r\u0259liliyini art\u0131ran v\u0259 sinir sisteminin d\u00fczg\u00fcn i\u015fl\u0259m\u0259sini t\u0259min ed\u0259n sinir qi\u015fas\u0131 olan…<\/p>\n","protected":false},"author":2,"featured_media":629913,"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\/2023\/09\/funduk1.jpg",640,435,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/09\/funduk1.jpg",640,435,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/09\/funduk1.jpg",640,435,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/09\/funduk1-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/09\/funduk1-537x365.jpg",537,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/09\/funduk1.jpg",640,435,false],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/09\/funduk1.jpg",640,435,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/09\/funduk1.jpg",640,435,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/09\/funduk1-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2023\/09\/funduk1.jpg",640,435,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":"Tam sa\u011flaml\u0131q anbar\u0131 olan f\u0131nd\u0131q, beyin sa\u011flaml\u0131\u011f\u0131ndan xo\u015fb\u0259xtlik hormonlar\u0131na, diabet riskini azaltmaqdan x\u0259r\u00e7\u0259ngd\u0259n qorunma\u011fa q\u0259d\u0259r \u00e7ox \u0259h\u0259miyy\u0259tli faydalar t\u0259min edir.\u00a0Dad\u0131ndan \u0259lav\u0259, t\u0259rkibind\u0259 \u00e7oxlu lif var.\u00a0T\u0259rkibind\u0259ki z\u00fclallar, karbohidratlar, antioksidantlar, B riboflavin, tiamin, niasin, piridoksin v\u0259 pantotenik tur\u015fu kimi vitaminl\u0259r, kalsium, folat, sink, kalium, d\u0259mir v\u0259 manqan kimi minerallarla sa\u011flaml\u0131\u011f\u0131m\u0131z \u00fc\u00e7\u00fcn x\u0259zin\u0259dir.\u00a0F\u0131nd\u0131q \u00e7iy istehlak edil\u0259rs\u0259, onun qida…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/629912"}],"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=629912"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/629912\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/629913"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=629912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=629912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=629912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}