{"id":45732,"date":"2025-06-10T08:55:45","date_gmt":"2025-06-10T04:55:45","guid":{"rendered":"https:\/\/mecra.az\/?p=45732"},"modified":"2025-06-10T08:57:56","modified_gmt":"2025-06-10T04:57:56","slug":"45732","status":"publish","type":"post","link":"https:\/\/mecra.az\/?p=45732","title":{"rendered":"\u00c7iy\u0259l\u0259yi n\u0259 q\u0259d\u0259r yem\u0259k olar? &#8211; G\u00fcnd\u0259lik norma"},"content":{"rendered":"<p><strong>\u00c7iy\u0259l\u0259k &#8211; vitaminl\u0259r, antioksidantlar v\u0259 lifl\u0259rl\u0259 z\u0259ngin olan \u0259n sevimli v\u0259 faydal\u0131 gil\u0259meyv\u0259l\u0259rd\u0259n biridir. Lakin h\u0259r hans\u0131 bir qida m\u0259hsulunda oldu\u011fu kimi, bunda da \u00f6l\u00e7\u00fcn\u00fc bilm\u0259k vacibdir. <\/strong><\/p>\n<p><strong>B\u0259s g\u00fcnd\u0259 n\u0259 q\u0259d\u0259r \u00e7iy\u0259l\u0259k yem\u0259k olar ki, orqanizm\u0259 z\u0259r\u0259r verm\u0259sin?<\/strong><\/p>\n<p><a href=\"http:\/\/Mecra.az\"><strong>Mecra.az<\/strong><\/a>-\u0131n verdiyi m\u0259lumata g\u00f6r\u0259, tan\u0131nm\u0131\u015f rusiyal\u0131 h\u0259kim Olqa Tarasova bununla ba\u011fl\u0131 dan\u0131\u015f\u0131b.<\/p>\n<p>Onun s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, yetkinl\u0259r v\u0259 u\u015faqlar \u00fc\u00e7\u00fcn \u00e7iy\u0259l\u0259k istehlak\u0131n\u0131n g\u00fcnd\u0259lik normas\u0131 \u00fcmumi sa\u011flaml\u0131q v\u0259ziyy\u0259tin\u0259 g\u00f6r\u0259 d\u0259yi\u015fir.<\/p>\n<p>&#8220;Ki\u015fil\u0259r\u0259 g\u00fcnd\u0259 2 fincandan \u00e7ox \u00e7iy\u0259l\u0259k (300-400 q) istehlak etm\u0259m\u0259k t\u00f6vsiy\u0259 olunur. Bir qayda olaraq, ki\u015fil\u0259r daha y\u00fcks\u0259k fiziki aktivlik s\u0259viyy\u0259sin\u0259 malik olduqlar\u0131 \u00fc\u00e7\u00fcn qidalanmalar\u0131nda daha \u00e7ox gil\u0259meyv\u0259 yey\u0259 bil\u0259rl\u0259r. Qad\u0131nlar\u0131n kalori ehtiyac\u0131 bir q\u0259d\u0259r azd\u0131r &#8211; g\u00fcnd\u0259 1-1,5 fincan (200-250 q) il\u0259 kifay\u0259tl\u0259nm\u0259k laz\u0131md\u0131r&#8221;, &#8211; dey\u0259 h\u0259kim bildirdi.<\/p>\n<p>Ekspertin s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, bir ya\u015fdan \u00fc\u00e7 ya\u015fa q\u0259d\u0259r u\u015faqlar g\u00fcnd\u0259 t\u0259xmin\u0259n 50-100 q \u00e7iy\u0259l\u0259k yey\u0259 bil\u0259rl\u0259r &#8211; bu t\u0259xmin\u0259n 5-7 orta \u00f6l\u00e7\u00fcl\u00fc v\u0259 ya 3-4 b\u00f6y\u00fck gil\u0259meyv\u0259dir.<\/p>\n<p>&#8220;4-8 ya\u015f aras\u0131 u\u015faqlar &#8211; g\u00fcnd\u0259 t\u0259xmin\u0259n 100-150 q, 9-13 ya\u015f aras\u0131 u\u015faqlar &#8211; g\u00fcnd\u0259 t\u0259xmin\u0259n 150-200 q, 14-18 ya\u015f aras\u0131 yeniyetm\u0259l\u0259r g\u00fcnd\u0259 t\u0259xmin\u0259n 200-250 q \u00e7iy\u0259l\u0259k istehlak ed\u0259 bil\u0259rl\u0259r. Bu ya\u015fda h\u0259m o\u011flanlar\u0131n, h\u0259m d\u0259 q\u0131zlar\u0131n kalori q\u0259bulu yetkin qad\u0131nla eynidir&#8221;, &#8211; dey\u0259 h\u0259kim bildirib.<\/p>\n<p>Qeyd ed\u0259k ki, \u00e7iy\u0259l\u0259k &#8220;A&#8221;, &#8220;B&#8221;, &#8220;E&#8221; v\u0259 &#8220;C&#8221; qrupu vitaminl\u0259ri, h\u0259m\u00e7inin yod, d\u0259mir, kalsium, fosfor, manqan, lif, pektin, beta-karotin, fol tur\u015fusu v\u0259 dig\u0259r faydal\u0131 madd\u0259l\u0259r ehtiva edir. \u00c7iy\u0259l\u0259k istehlak\u0131 immuniteti g\u00fccl\u0259ndirm\u0259y\u0259, xroniki v\u0259 onkoloji x\u0259st\u0259likl\u0259rin riskini azaltma\u011fa k\u00f6m\u0259k edir. &#8220;B&#8221; qrupu vitaminl\u0259ri m\u0259rk\u0259zi sinir sistemin\u0259 v\u0259 beyin\u0259 m\u00fcsb\u0259t t\u0259sir g\u00f6st\u0259rir. Gil\u0259meyv\u0259 h\u0259m\u00e7inin m\u0259d\u0259-ba\u011f\u0131rsaq sisteminin i\u015fini normalla\u015fd\u0131ran lifl\u0259rl\u0259 z\u0259ngindir (oxu.az).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c7iy\u0259l\u0259k &#8211; vitaminl\u0259r, antioksidantlar v\u0259 lifl\u0259rl\u0259 z\u0259ngin olan \u0259n sevimli v\u0259 faydal\u0131 gil\u0259meyv\u0259l\u0259rd\u0259n biridir. Lakin h\u0259r hans\u0131 bir qida m\u0259hsulunda oldu\u011fu kimi, bunda da \u00f6l\u00e7\u00fcn\u00fc bilm\u0259k vacibdir. B\u0259s g\u00fcnd\u0259 n\u0259&hellip; <\/p>\n","protected":false},"author":1,"featured_media":45413,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64],"tags":[],"class_list":["post-45732","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglamliq"],"_links":{"self":[{"href":"https:\/\/mecra.az\/index.php?rest_route=\/wp\/v2\/posts\/45732","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mecra.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mecra.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mecra.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mecra.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=45732"}],"version-history":[{"count":3,"href":"https:\/\/mecra.az\/index.php?rest_route=\/wp\/v2\/posts\/45732\/revisions"}],"predecessor-version":[{"id":45735,"href":"https:\/\/mecra.az\/index.php?rest_route=\/wp\/v2\/posts\/45732\/revisions\/45735"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mecra.az\/index.php?rest_route=\/wp\/v2\/media\/45413"}],"wp:attachment":[{"href":"https:\/\/mecra.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=45732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mecra.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=45732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mecra.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=45732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}