{"id":96132,"date":"2023-10-29T00:02:00","date_gmt":"2023-10-28T20:02:00","guid":{"rendered":"https:\/\/fedai.az\/?p=96132"},"modified":"2023-10-28T23:50:38","modified_gmt":"2023-10-28T19:50:38","slug":"saglam-qidalanma-s%c9%99rtl%c9%99ri","status":"publish","type":"post","link":"https:\/\/fedai.az\/?p=96132","title":{"rendered":"Sa\u011flam qidalanma \u015f\u0259rtl\u0259ri"},"content":{"rendered":"\n<p><span style=\"color: rgb(31, 47, 74); font-size: 18px; white-space: normal;\">D\u00fczg\u00fcn qidalanma sa\u011flaml\u0131\u011f\u0131n \u0259n \u0259sas \u015f\u0259rtl\u0259rind\u0259n biridir. T\u0259sad\u00fcfi deyil ki, x\u0259st\u0259likl\u0259rin \u00e7ox b\u00f6y\u00fck \u0259ks\u0259riyy\u0259ti d\u00fczg\u00fcn qidalanmamaq n\u0259tic\u0259sind\u0259 orqanizmd\u0259 madd\u0259l\u0259r m\u00fcbadil\u0259sinin pozulmas\u0131 il\u0259 \u0259laq\u0259dar olur. T\u0259\u0259ss\u00fcf ki, \u0259halinin xeyli bir qismi qidalanma qaydalar\u0131ndan x\u0259b\u0259rsizdir. T\u0259cr\u00fcb\u0259 g\u00f6st\u0259rir ki, qidalanma zaman\u0131 he\u00e7 bir prinsipi g\u00f6zl\u0259m\u0259m\u0259k \u0259n \u00e7ox yol veril\u0259n s\u0259hvl\u0259rd\u0259n biridir. Sa\u011flam qidalanmaq bar\u0259d\u0259 x\u00fcsusil\u0259 t\u0259bii gigiyena il\u0259 m\u0259\u015f\u011ful olan h\u0259kim v\u0259 m\u00fct\u0259x\u0259ssisl\u0259rin m\u00f6vqel\u0259ri maraq do\u011furur.<\/span><p style=\"box-sizing: inherit; margin-top: 0px; margin-bottom: 0px; color: rgb(31, 47, 74); font-size: 18px; white-space: normal;\">H\u0259r g\u00fcn 2-3 litr \u00e7iy su i\u00e7m\u0259y\u0259 v\u0259rdi\u015f etm\u0259k, ilk ayda h\u0259r yar\u0131m saatdan bir 30 qram \u00e7iy su i\u00e7m\u0259k u\u011furlu m\u00fcalic\u0259 \u00fcsulu say\u0131l\u0131r.Orqanizmd\u0259 q\u0131zd\u0131rma, a\u011fr\u0131, zehni v\u0259 fiziki hals\u0131zl\u0131q olanda, yor\u011funluq v\u0259 \u0259s\u0259b zaman\u0131 qidadan imtina etm\u0259k, yaln\u0131z acl\u0131q hiss ed\u0259nd\u0259 yem\u0259k, yem\u0259kd\u0259n 10-15 d\u0259qiq\u0259 \u0259vv\u0259l 1 st\u0259kan \u00e7iy suyu il\u0131q \u015f\u0259kild\u0259 qurtum-qurtum i\u00e7m\u0259yi h\u0259yat normas\u0131na \u00e7evirm\u0259k laz\u0131md\u0131r.Yem\u0259k vaxt\u0131 v\u0259 yem\u0259kd\u0259n d\u0259rhal sonra su i\u00e7m\u0259k d\u00fczg\u00fcn deyil, \u00e7\u00fcnki su 10-15 d\u0259qiq\u0259 sonra m\u0259d\u0259ni t\u0259rk ed\u0259r\u0259k \u00f6z\u00fc il\u0259 b\u0259rab\u0259r m\u0259d\u0259 \u015fir\u0259sini d\u0259 yuyub apar\u0131r v\u0259 h\u0259zmolman\u0131 pozur. Suyu meyv\u0259l\u0259rd\u0259n 30 d\u0259qiq\u0259, ni\u015fastal\u0131 qidalardan 2 saat, z\u00fclall\u0131 qidalardan 4 saat sonra i\u00e7m\u0259k daha yax\u015f\u0131d\u0131r.Soyuq maye i\u00e7m\u0259k v\u0259 soyuq x\u00f6r\u0259k yem\u0259k m\u0259d\u0259d\u0259 enziml\u0259rin f\u0259aliyy\u0259tini z\u0259ifl\u0259dir. Normal h\u0259rar\u0259t\u0259 \u00e7atana q\u0259d\u0259r m\u0259d\u0259 enzim ifraz etm\u0259diyin\u0259 g\u00f6r\u0259 divar\u0131 z\u0259d\u0259l\u0259nir. Dondurma yem\u0259k m\u0259d\u0259nin z\u0259rif toxumas\u0131 \u00fcz\u0259rin\u0259 buz par\u00e7as\u0131 qoymaq kimi bir t\u0259\u0259ss\u00fcrat ba\u011f\u0131\u015flay\u0131r.\u00c7ox isti \u00e7ay i\u00e7m\u0259k v\u0259 \u00e7ox isti x\u00f6r\u0259k yem\u0259k enziml\u0259rin ifraz\u0131n\u0131 dayand\u0131r\u0131r, m\u0259d\u0259nin z\u0259d\u0259l\u0259nm\u0259sin\u0259 s\u0259b\u0259b olur.S\u0259h\u0259r yem\u0259yin\u0259 \u015fir\u0259li meyv\u0259l\u0259rd\u0259n ba\u015flamaq, ona 2-3 \u0259d\u0259d qoz l\u0259p\u0259si, yaxud 5-6 f\u0131nd\u0131q \u0259lav\u0259 etm\u0259k faydal\u0131d\u0131r. Q\u0131\u015fda \u00e7iy meyv\u0259l\u0259r \u0259v\u0259zin\u0259 quru meyv\u0259l\u0259rd\u0259n istifad\u0259 etm\u0259k olar. Konservl\u0259\u015fdirilmi\u015f, duza qoyulmu\u015f v\u0259 bi\u015firilmi\u015f meyv\u0259 v\u0259 t\u0259r\u0259v\u0259zin orqanizm\u0259 he\u00e7 bir faydas\u0131 yoxdur.G\u00fcn \u0259rzind\u0259 \u0259n az\u0131 bir qab t\u0259r\u0259v\u0259z salat\u0131 yem\u0259k, g\u00fcnd\u0259 \u00fc\u00e7 d\u0259f\u0259 qida q\u0259bul etdikd\u0259 iki d\u0259f\u0259 salat yem\u0259k, salat\u0131 4-5 n\u00f6v \u00e7iy t\u0259r\u0259v\u0259zd\u0259n haz\u0131rlamaq faydal\u0131d\u0131r. K\u00f6k, k\u0259l\u0259m, pomidor, c\u0259f\u0259ri, sar\u0131msaq, \u00e7u\u011fundur v\u0259 yarpa\u011f\u0131ndan istifad\u0259 etm\u0259k daha yax\u015f\u0131d\u0131r. Ba\u015f so\u011fan\u0131n qidada \u00e7ox olmas\u0131, g\u00f6y so\u011fana \u00fcst\u00fcnl\u00fck verm\u0259k daha faydal\u0131d\u0131r.Ya\u011flardan m\u00fcmk\u00fcn q\u0259d\u0259r az istifad\u0259 etm\u0259k; ist\u0259r k\u0259r\u0259, ist\u0259rs\u0259 d\u0259 bitki ya\u011f\u0131 v\u0259 qaymaq h\u0259zmolunman\u0131 l\u0259ngidir, m\u0259d\u0259-ba\u011f\u0131rsaq sisteminin i\u015fini pozur. Evdar qad\u0131nlar x\u00f6r\u0259k tam haz\u0131r olanda \u00e7iy \u015f\u0259kild\u0259 ya\u011f \u0259lav\u0259 etm\u0259li, x\u00f6r\u0259k bi\u015f\u0259rk\u0259n qazana 1-2 n\u00f6v m\u0259hsul t\u00f6k\u0259r\u0259k m\u00fcmk\u00fcn q\u0259d\u0259r az qaynatmal\u0131d\u0131rlar.Bi\u015fmi\u015f x\u00f6r\u0259kd\u0259n imtina ed\u0259 bilm\u0259dikd\u0259 onunla b\u0259rab\u0259r salat yem\u0259k, t\u0259z\u0259 \u015fir\u0259l\u0259r \u2013 itburnu, moruq v\u0259 qara qara\u011fat yarpaqlar\u0131ndan d\u0259ml\u0259nmi\u015f \u00e7ay i\u00e7m\u0259k m\u0259sl\u0259h\u0259tdir. \u00c7iy qida bi\u015fmi\u015f x\u00f6r\u0259kd\u0259n \u00fc\u00e7 d\u0259f\u0259 \u00e7ox olmal\u0131d\u0131r.Qidalar\u0131 m\u00fcmk\u00fcn q\u0259d\u0259r \u00e7ox \u00e7eyn\u0259y\u0259nd\u0259 v\u0259 a\u011f\u0131z \u015fir\u0259si il\u0259 isladanda yax\u015f\u0131 h\u0259zm olur, n\u0259tic\u0259d\u0259 orqanizm h\u0259zmolma prosesin\u0259 az enerji s\u0259rf edir. Qidan\u0131n h\u0259cm v\u0259 \u00e7\u0259kisini 1,5-2 d\u0259f\u0259 azaltmaqla daha \u00e7ox fayda g\u00f6rm\u0259k olar.K.Ni\u015fi v\u0259 P. Breq s\u0259h\u0259r yem\u0259yini ixtisara salaraq g\u00fcn \u0259rzind\u0259 iki d\u0259f\u0259 qidalanma\u011f\u0131 m\u0259sl\u0259h\u0259t g\u00f6r\u00fcrl\u0259r. Ni\u015fiy\u0259 g\u00f6r\u0259 s\u0259h\u0259r qida q\u0259bul etm\u0259k orqanizm \u00fc\u00e7\u00fcn \u0259lveri\u015fli deyil, s\u0259h\u0259r saatlar\u0131nda ax\u015famdan yeyil\u0259n qidalar\u0131n h\u0259zmi davam edir. G\u00fcn\u00fcn ilk yar\u0131s\u0131nda orqanizm \u00f6z\u00fcn\u00fc t\u0259mizl\u0259yir, buna g\u00f6r\u0259 d\u0259 yo\u011fun ba\u011f\u0131rsaq ax\u015fam q\u0259bul olunmu\u015f qidan\u0131 h\u0259zm etm\u0259y\u0259 t\u0259z\u0259 ba\u015flad\u0131\u011f\u0131 vaxt oraya yeni qida g\u00f6nd\u0259rm\u0259k israf\u00e7\u0131l\u0131qd\u0131r.Orqanizm\u0259 vaxta\u015f\u0131r\u0131 istirah\u0259t verm\u0259k laz\u0131md\u0131r, \u00e7\u00fcnki ba\u011f\u0131rsa\u011f\u0131n divarlar\u0131 \u00f6z\u00fcnd\u0259 3 kiloqramdan 25-iloqramad\u0259k \u015flak toplay\u0131b saxlay\u0131r.N\u0259fs\u0259 qalib g\u0259lib orqanizmi z\u0259h\u0259rl\u0259y\u0259n \u0259t, ya\u011f, yumurta, g\u00f6b\u0259l\u0259k, pendir, \u00e7\u00f6r\u0259k v\u0259 paxlal\u0131 bitkil\u0259ri qidadan \u00e7\u0131xara bilm\u0259dikd\u0259 onlar\u0131 t\u0259r\u0259v\u0259zl\u0259r\u0259 \u0259lav\u0259 kimi q\u0259bul etm\u0259k laz\u0131md\u0131r.\u00c7ox yem\u0259y\u0259 can atmaq laz\u0131m deyil, \u00e7\u00fcnki \u00e7ox yem\u0259k orqanizm \u00fc\u00e7\u00fcn l\u00fczumsuz v\u0259 s\u0259m\u0259r\u0259siz \u0259lav\u0259 z\u0259hm\u0259t v\u0259 a\u011f\u0131r y\u00fckd\u00fcr. Unutmaq olmaz ki, \u00e7ox yey\u0259n az ya\u015fay\u0131r, az yey\u0259n &#8212; \u00e7ox!Qidada x\u00f6r\u0259k duzunun miqdar\u0131n\u0131 azaltmaq, \u00fcr\u0259k-damar x\u0259st\u0259liyi zaman\u0131 ondan tam imtina etm\u0259k laz\u0131md\u0131r. X\u00f6r\u0259k duzunda yaln\u0131z iki mikroelement \u2013 xlor v\u0259 natrium var. D\u0259niz duzunda olan 64 mikroelementin h\u0259r biri orqanizm \u00fc\u00e7\u00fcn faydal\u0131d\u0131r. So\u011fan, sar\u0131msaq, q\u0131t\u0131qotu v\u0259 turp x\u00f6r\u0259k duzunu \u0259v\u0259z ed\u0259 bil\u0259r.H\u0259zm prosesi yaln\u0131z qida \u201c\u00e7\u0259l\u0259ngi\u201d d\u00fczg\u00fcn t\u0259rtib edildikd\u0259 yax\u015f\u0131 gedir. Ona g\u00f6r\u0259 d\u0259 n\u0259yi n\u0259 il\u0259 birlikd\u0259 yem\u0259yin faydal\u0131 oldu\u011funu bilm\u0259k \u00e7ox vacib m\u0259s\u0259l\u0259dir.Uzun ill\u0259r t\u0259dqiqat aparan v\u0259 qidalar\u0131n d\u00fczg\u00fcn \u0259laq\u0259l\u0259ndirilm\u0259si t\u0259limini yaradan professor Herbert \u015eeltonun bu sah\u0259d\u0259 bir s\u0131ra m\u0259sl\u0259h\u0259tl\u0259ri var.\u2013 Z\u00fclalla z\u0259ngin qidalar\u0131 karbohidrat t\u0259rkibli qida il\u0259 \u2013 y\u0259ni qoz, \u0259t, yumurta v\u0259 dig\u0259r z\u00fclali \u0259rzaqlar\u0131 \u00e7\u00f6r\u0259k, kartof, pirojna v\u0259 \u015firin meyv\u0259l\u0259rl\u0259 eyni vaxtda yem\u0259m\u0259k. Bir \u00f6yn\u0259 yumurta, bal\u0131q, s\u00fcd v\u0259 pendir yem\u0259k olar, ba\u015fqa vaxt \u00e7\u00f6r\u0259k, yaxud s\u0131y\u0131q v\u0259 \u0259ri\u015ft\u0259.\u2013Karbohidratl\u0131 qidan\u0131 tur\u015f qida il\u0259 \u2013 y\u0259ni \u00e7\u00f6r\u0259k, kartof, noxud, paxlal\u0131 bitkil\u0259r, banan v\u0259 xurman\u0131 pomidor, limon, porta\u011fal, kivi, naringi, feyxoa, ananas v\u0259 dig\u0259r tur\u015f meyv\u0259l\u0259rl\u0259 eyni vaxtda yem\u0259k d\u00fczg\u00fcn deyil.\u2013 Ya\u011flar\u0131 z\u00fclalla \u2013 y\u0259ni qaymaq, k\u0259r\u0259 ya\u011f\u0131, smetan, bitki ya\u011f\u0131n\u0131 \u0259tl\u0259, yumurta, pendir, qoz-f\u0131nd\u0131q v\u0259 dig\u0259r z\u00fclali qidalarla eyni vaxtda yem\u0259m\u0259k, \u00e7\u00fcnki onlarla bir vaxta yeyil\u0259n ya\u011flar m\u0259d\u0259 v\u0259zil\u0259rinin f\u0259aliyy\u0259tini m\u0259hdudla\u015fd\u0131r\u0131r v\u0259 m\u0259d\u0259 \u015fir\u0259si ifraz etm\u0259y\u0259 mane olur.\u2013 Tur\u015f meyv\u0259l\u0259ri z\u00fclalla \u2013 y\u0259ni porta\u011fal, limon, naringi, feyxoa, kivi, tur\u015f alma, tur\u015f gaval\u0131, pomidor, ananas v\u0259 albal\u0131n\u0131 \u0259t, pendir, qoz, yumurta il\u0259 eyni vaxtda yem\u0259m\u0259k vacibdir.\u2013 Ni\u015fastal\u0131 qidalar \u015f\u0259k\u0259rl\u0259 \u2013 y\u0259ni cem, meyv\u0259, k\u0259r\u0259 ya\u011f\u0131 \u015f\u0259k\u0259r, sirop s\u0131y\u0131q v\u0259 kartofla yola getm\u0259z. \u015e\u0259k\u0259ri d\u0259nli bitkil\u0259rl\u0259 eyni vaxtda q\u0259bul ed\u0259nd\u0259 ba\u011f\u0131rsaqlarda \u00e7\u00fcr\u00fcm\u0259 ba\u015f verir.\u2013 Ni\u015fasta il\u0259 z\u0259ngin olan qidalar\u0131 ayr\u0131-ayr\u0131 yem\u0259k vacibdir, \u00e7\u00fcnki iki ni\u015fastal\u0131 qida n\u00f6v\u00fcn\u00fc eyni vaxtda yey\u0259nd\u0259, m\u0259s\u0259l\u0259n, kartof, yaxud s\u0131y\u0131qla \u00e7\u00f6r\u0259k yeyil\u0259nd\u0259 biri dig\u0259rinin h\u0259zmini pozur.\u2013 Ya\u011flar\u0131 z\u00fclalla \u2013 y\u0259ni qaymaq, k\u0259r\u0259 ya\u011f\u0131, xama v\u0259 bitki ya\u011f\u0131n\u0131 \u0259t, yumurta, pendir, qoz-f\u0131nd\u0131q v\u0259 s. il\u0259 eyni vaxtda yem\u0259k olmaz, onlar m\u0259d\u0259 \u015fir\u0259sinin ifraz\u0131n\u0131 l\u0259ngidir.\u2013 S\u00fcd\u00fc qat\u0131q, s\u00fczm\u0259, ayran, \u015for v\u0259 pendir\u0259 \u00e7evirdikd\u0259n sonra ayr\u0131ca q\u0259bul etm\u0259k nisb\u0259t\u0259n az f\u0259sad verir, \u00e7\u00fcnki s\u00fcdd\u0259ki ya\u011f m\u00fc\u0259yy\u0259n m\u00fcdd\u0259t m\u0259d\u0259 \u015fir\u0259sinin ifraz\u0131na mane olur, s\u00fcd m\u0259d\u0259d\u0259 deyil, onikibarmaq ba\u011f\u0131rsaqda h\u0259zm olunur. M\u0259d\u0259 s\u00fcd\u0259 qar\u015f\u0131 he\u00e7 bir reaksiya vermir v\u0259 \u015fir\u0259 buraxm\u0131r. Onunla eyni vaxtda q\u0259bul olunan qidalar da h\u0259zm olunmur.D\u00fczg\u00fcn qidalanma qaydas\u0131nda ba\u015fl\u0131ca m\u0259qs\u0259d onikibarmaq ba\u011f\u0131rsaqda qidalar\u0131n \u00e7\u00fcr\u00fcy\u0259r\u0259k z\u0259h\u0259rli madd\u0259l\u0259r\u0259 par\u00e7alanmas\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 almaqd\u0131r. Ona \u0259m\u0259l ed\u0259n h\u0259r k\u0259s sa\u011flam v\u0259 g\u00fcmrah ya\u015fay\u0131r, m\u0259n\u0259n v\u0259 ruh\u0259n g\u00fccl\u00fc olur.<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00fczg\u00fcn qidalanma sa\u011flaml\u0131\u011f\u0131n \u0259n \u0259sas \u015f\u0259rtl\u0259rind\u0259n biridir. T\u0259sad\u00fcfi deyil ki, x\u0259st\u0259likl\u0259rin \u00e7ox b\u00f6y\u00fck \u0259ks\u0259riyy\u0259ti d\u00fczg\u00fcn qidalanmamaq n\u0259tic\u0259sind\u0259 orqanizmd\u0259 madd\u0259l\u0259r m\u00fcbadil\u0259sinin pozulmas\u0131 il\u0259 \u0259laq\u0259dar olur.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-96132","post","type-post","status-publish","format-standard","hentry","category-gundm"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/posts\/96132","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fedai.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=96132"}],"version-history":[{"count":1,"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/posts\/96132\/revisions"}],"predecessor-version":[{"id":96134,"href":"https:\/\/fedai.az\/index.php?rest_route=\/wp\/v2\/posts\/96132\/revisions\/96134"}],"wp:attachment":[{"href":"https:\/\/fedai.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=96132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fedai.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=96132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fedai.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=96132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}