B\u00fctind\u00fcn\u00fd\u00e4 saglygy gora\u00fdy\u015f guramasyny\u0148 maglumatlaryna g\u00f6r\u00e4, ilaty\u0148 saglyk \u00fdagda\u00fdyny\u0148 60-70 g\u00f6terimi i\u00fdmitlenmek we durmu\u015f \u015fertleri bilen bagly bolup dur\u00fdar. Sagdyn i\u00fdmitlenmek adamlary\u0148 saglygyny goramaga, da\u015fky gur\u015fawy\u0148 zy\u00fdanly t\u00e4sirlerine gar\u015fy g\u00f6re\u015fijilik ukybyny \u00fdokarlandyrmaga, \u00fdokary fiziki hem akyl z\u00e4hmeti bo\u00fdun\u00e7a i\u015fje\u0148ligine, uzak \u00fda\u015famagyna \u00fdardam ed\u00fd\u00e4r. Adam bedenine \u00e4hli pe\u00fddaly we zy\u00fdanly maddalary\u0148, esasan, i\u00fdmiti\u0148 \u00fcsti bilen d\u00fc\u015f\u00fd\u00e4ndigi \u00f6z-\u00f6z\u00fcnden d\u00fc\u015fn\u00fcklidir. \u015eol bir wagty\u0148 \u00f6z\u00fcnde, pe\u00fddaly we zy\u00fdanly zatlary sa\u00fdgaryp i\u00fdmek bu bizi\u0148 \u00f6z erkimizde. \u015eonu\u0148 \u00fc\u00e7in hem sagdyn i\u00fdmitlenmegi\u0148 \u015fu a\u015fakdaky esasy \u00fd\u00f6relgelerini berja\u00fd etmeli.<\/p>\n
I\u00fdil\u00fd\u00e4n i\u00fdmitde adam bedeni \u00fc\u00e7in \u00e4hli zerur bolan maddalar \u00fdeterlik we \u00f6zara berk gatna\u015fykda bolmaly. I\u00fdmiti\u0148 15-20 g\u00f6terimi beloklar, 40-50 g\u00f6terimi uglewodlar we 20-30 g\u00f6terimini \u00fdaglar tutmaly. Beloklar et \u00f6n\u00fcmlerinde, s\u00fc\u00fdt \u00f6n\u00fcmlerinde, \u00fdumurtgada, k\u00f6melekde bol\u00fdar. Mal \u00fdaglaryny a\u015fa k\u00f6p ulanmak adam bedeni \u00fc\u00e7in zy\u00fdanly bolup, bedeni\u0148 agramyny\u0148 artmagyna we \u00fd\u00fcrek damar, bagyr kesellerine getir\u00fd\u00e4r. Uglewodlar, esasan, konditer \u00f6n\u00fcmlerinde, s\u00fc\u00fdj\u00fclerde, \u015fokoladlarda, bugda\u00fd \u00f6n\u00fcmlerinde, bakja we g\u00f6k \u00f6n\u00fcmlerinde bol\u00fdar. Elbetde, beloklardan, \u00fdaglardan we uglewodlardan ba\u015fga-da, beden \u00fc\u00e7in witaminler we mineral maddalar hem zerur. Olar, k\u00f6plen\u00e7, g\u00f6k \u00f6n\u00fcmlerde we ir-i\u00fdmi\u015flerde k\u00f6p bol\u00fdarlar.<\/p>\n
I\u00fdmit i\u00fdilende b\u00f6lek-b\u00f6lekden wagtly-wagtynda i\u00fdilende adam bedenine artykma\u00e7 agram d\u00fc\u015fme\u00fd\u00e4r. G\u00fcnde 3-4 gezek naharlanmak i\u0148 o\u0148a\u00fdly hasap edil\u00fd\u00e4r. Elbetde, her adam \u00fc\u00e7in i\u015f wagtyna we be\u00fdleki pursatlara baglylykda, onu\u0148 \u00f6z rejesi bar. Emma h\u00fcn\u00e4rmenler nahar i\u00fdmek \u00fc\u00e7in sagat 8-den 9-a, 13-den 14-e, 17-den 18-e \u00e7enli wagtlary i\u0148 o\u0148a\u00fdly we amatly hasap ed\u00fd\u00e4rler, seb\u00e4bi \u015fu g\u00f6rkezilen wagtlarda adamy\u0148 i\u00fdmit m\u00e4zleri nahary si\u0148dirm\u00e4ge gatna\u015f\u00fdan i\u00fdmit fermentlerini k\u00f6p i\u015fl\u00e4p \u00e7ykar\u00fdarlar.<\/p>\n
Sagdyn i\u00fdmitlenmegi\u0148 \u015fertleri hakynda g\u00fcrr\u00fc\u0148 edilende, da\u015f-t\u00f6werekd\u00e4ki \u00fdagda\u00fdlar, sa\u00e7agy\u0148 \u00fcst\u00fcni\u0148 tertibi we g\u00f6zelligi, \u00fcns\u00fc\u0148i sow\u00fdan pursatlar (telewizor, radio, gazet-\u017eurnallary okamak we ba\u015fgalar) g\u00f6z \u00f6\u0148\u00fcnde tutul\u00fdar. G\u00f6rkezilen d\u00fczg\u00fcni\u0148 we \u015fertleri\u0148 dogry berja\u00fd edilmegi adamy\u0148 i\u015fd\u00e4sine we nahary gowy si\u0148dirmegine \u00fdardam ed\u00fd\u00e4r.<\/p>\n
Adam bedenine zerur bolan k\u00f6p pe\u00fddaly maddalar \u00f6s\u00fcmlik \u00f6n\u00fcmlerinde saklan\u00fdar. \u015eol bir wagty\u0148 \u00f6z\u00fcnde s\u00fc\u00fdt we et \u00f6n\u00fcmlerinde hem adamy\u0148 saglygy \u00fc\u00e7in pe\u00fddaly maddalar k\u00f6p. \u015eonu\u0148 \u00fc\u00e7in i\u00fdmiti\u0148 d\u00fcrl\u00fcligi \u00f6r\u00e4n zerur. M\u00fcmkin boldugy\u00e7a, ir-i\u00fdmi\u015fleri we g\u00f6k \u00f6n\u00fcmleri g\u00fcnde i\u00fdmek maslahat beril\u00fd\u00e4r. Olar mineral maddalara, witaminlere, d\u00fcz\u00fcminde krahmal sakla\u00fdan uglewodlara, organiki tur\u015fulara, antioksidantlara ba\u00fd \u00f6n\u00fcmler. S\u00fc\u00fdt we s\u00fc\u00fdt \u00f6n\u00fcmlerini\u0148, esasan, olary\u0148 az \u00fdagly g\u00f6rn\u00fc\u015flerini\u0148, g\u00fcnde ulanylmagy \u00fderlikli hasaplanyl\u00fdar. Olarda beloklary\u0148 we kalsi\u00fd maddasyny\u0148 \u00fdeterlik mukdary saklan\u00fdar. Sagdyn i\u00fdmitlenmegi\u0148 d\u00fczg\u00fcnlerini berja\u00fd etme\u00fd\u00e4n adamlarda, k\u00f6plen\u00e7, bedeni\u0148 d\u00fcrli bozulmalary d\u00f6re\u00fd\u00e4r. Bu \u00fdagda\u00fd i\u00fdmitd\u00e4ki kalori\u00fdalary\u0148 \u00fdetmez\u00e7iligi \u00fda-da artykma\u00e7lygy bilen bagly bolup dur\u00fdar. Eger-de \u00f6z wagtynda \u00e7\u00e4re g\u00f6r\u00fclmese, onda d\u00fcrli keselleri\u0148 d\u00f6remegi m\u00fcmkin. \u015ee\u00fdlelikde, sagdyn i\u00fdmitlenmegi\u0148 esasy maksady keselleri\u0148 \u00f6\u0148\u00fcni almak we olary netijeli bejermek \u00fc\u00e7in o\u0148a\u00fdly \u015fertleri d\u00f6retmekdir. I\u00fdmek \u00fc\u00e7in \u00fda\u015famak d\u00e4l-de, e\u00fdsem, \u00fda\u015famak \u00fc\u00e7in i\u00fdmek \u2013 ine, sagdyn i\u00fdmitlenmegi\u0148 esasy \u00f6\u0148e s\u00fcr\u00fcl\u00fd\u00e4n pikiri.<\/p>\n
Annag\u00fcl \u00ddAGMYROWA,<\/strong><\/em><\/p>\n D\u00f6wletm\u00e4mmet Azady adyndaky t\u00fcrkmen milli d\u00fcn\u00fd\u00e4 dilleri instutyny\u0148 i\u0148lis dili we edebi\u00fdaty fakultetini\u0148 218-nji topary\u0148 talyby<\/strong><\/em><\/p>\n <\/p>","protected":false},"excerpt":{"rendered":" B\u00fctind\u00fcn\u00fd\u00e4 saglygy gora\u00fdy\u015f guramasyny\u0148 maglumatlaryna g\u00f6r\u00e4, ilaty\u0148 saglyk \u00fdagda\u00fdyny\u0148 60-70 g\u00f6terimi i\u00fdmitlenmek we durmu\u015f \u015fertleri bilen bagly bolup dur\u00fdar. Sagdyn i\u00fdmitlenmek adamlary\u0148 saglygyny goramaga, da\u015fky gur\u015fawy\u0148 zy\u00fdanly t\u00e4sirlerine gar\u015fy g\u00f6re\u015fijilik ukybyny \u00fdokarlandyrmaga, \u00fdokary fiziki hem akyl z\u00e4hmeti bo\u00fdun\u00e7a i\u015fje\u0148ligine, uzak \u00fda\u015famagyna \u00fdardam ed\u00fd\u00e4r. Adam bedenine \u00e4hli pe\u00fddaly we zy\u00fdanly maddalary\u0148, esasan, i\u00fdmiti\u0148 \u00fcsti bilen d\u00fc\u015f\u00fd\u00e4ndigi […]<\/p>\n","protected":false},"author":3,"featured_media":9088,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,10],"tags":[],"_links":{"self":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/9087"}],"collection":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9087"}],"version-history":[{"count":4,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/9087\/revisions"}],"predecessor-version":[{"id":21611,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/9087\/revisions\/21611"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/media\/9088"}],"wp:attachment":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}