{"id":98210,"date":"2026-07-08T13:40:11","date_gmt":"2026-07-08T12:40:11","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=98210"},"modified":"2026-07-08T13:40:12","modified_gmt":"2026-07-08T12:40:12","slug":"ichak-uchun-soglom-ovqat","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=98210&lang=uz","title":{"rendered":"Ichak uchun sog&#x27;lom ovqat:"},"content":{"rendered":"<h1 class=\"wp-block-heading\"><strong>Ichak uchun sog&#8217;lom ovqat<\/strong><\/h1>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"475\" height=\"728\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2026\/01\/9781911344773.webp?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-98209 lazyload\" style=\"--smush-placeholder-width: 475px; --smush-placeholder-aspect-ratio: 475\/728;width:335px;height:auto\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2026\/01\/9781911344773.webp?lossy=2&strip=1&webp=1 475w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2026\/01\/9781911344773-196x300.webp?lossy=2&strip=1&webp=1 196w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-original-sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/figure>\n<\/div>\n\n<p class=\"wp-block-paragraph\">Nima yeyishimizga qarab, bu bizning bakterial xilma-xilligimizga ta&#8217;sir qilishi mumkin, ekotizim kabi ishlaydi.<br>Ichak fanida ikkita muhim jihatni tilga olish lozim:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Birinchi jihat bakteriyalarning <strong>xilma<\/strong>-xilligidir.<\/li>\n\n\n\n<li>Ikkinchi jihat \u2013 odatda &quot;<strong>yaxshi<\/strong>&quot; yoki &quot;<strong>yomon<\/strong>&quot; deb ataladigan bakteriyalar turiga oid bo&#x27;lib, u ichak sog&#x27;lig&#x27;imiz bilan bog&#x27;liq. Bu jihat murakkabroq; bakteriyani &quot;yaxshi&quot; yoki &quot;yomon&quot; deb hisoblashni belgilovchi ko&#x27;plab parametrlarga bog&#x27;liq.<\/li>\n<\/ol>\n\n\n<p class=\"wp-block-paragraph\">Agar <strong>yomon <\/strong>bakteriyalarga e&#8217;tibor qaratadigan bo&#8217;lsak, ularni kamaytirish uchun nima qilmasak ham, ba&#8217;zilari har doim mavjud bo&#8217;lishini tushunish muhim. Hatto yomon bakteriyalarni kamaytirish uchun qo&#8217;limizdan kelganicha harakat qilsak ham, ular, ha, kamayadi, lekin nima qilmasak ham, ba&#8217;zilari har doim ichagimizga qaytib keladi.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Prebiotiklar<\/strong> va <strong>probiotiklar<\/strong> ichaklarimizda foydali bakteriyalar rivojlanishiga yordam beradigan oziq-ovqat turlaridir.<br>Bizning ichaklarimizda millionlab yoki milliardlab bakteriyalar mavjud. Bunday oziq-ovqat turlari bakteriyalarga ijobiy ta&#8217;sir ko&#8217;rsatishi bilan tanilgan.<\/p>\n\n\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prebiotiklar<\/strong> bilvosita ta&#x27;sir ko&#x27;rsatadi, foydali bakteriyalarning paydo bo&#x27;lishini rag&#x27;batlantiradi.<br>Prebiotiklar quyidagi manbalarda uchraydi: xikori ildizi, yerartishok, qushqo&#x27;nmas barglari, sarimsoq, piyozpoy, piyoz, sparja, bug&#x27;doy qobig&#x27;i, butun bug&#x27;doy uni va xom banan.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Probiotiklar<\/strong> yaxshi bakteriyalarning mavjudligiga bevosita ta&#x27;sir ko&#x27;rsatadi.<br>Probiotiklarni quyidagilardan topish mumkin: achitqil karam, har qanday turdagi yogurt, miso sho&#x27;rvasi va achitqili non.<\/li>\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">&#8220;Giulia&#8221; asl kitoblari turli versiyalarda mavjud:<\/p>\n\n\n<p class=\"wp-block-paragraph\">TED sessiyasi: (<a href=\"https:\/\/www.ted.com\/speakers\/giulia_enders\"><em>Link<\/em><\/a>) Giulia Endersning o&#8217;z kitobi va ishini taqdim etishi.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><em>Ichaklarimiz qanday ishlashini ilmiy tushuntirish, ichak bakteriyalarimiz va umumiy ichak salomatligimizni himoya qilishda eng muhim narsalarni tushunishga yordam beradi.<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><em>German Original Version: <\/em><\/strong><em>Darm mit Charme: Alles \u00fcber ein untersch\u00e4tztes Organ <\/em>\n<ul class=\"wp-block-list\">\n<li>Birinchi marta 2014-yil 10-martda Ullstein (Berlin) nashriyoti tomonidan nashr etilgan<\/li>\n\n\n\n<li><strong>Qayta ko&#x27;rib chiqilgan nashr (2017):<\/strong> ISBN 978-3-550-08184-2 (Ullstein) <a href=\"https:\/\/de.wikipedia.org\/wiki\/Giulia_Enders?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noreferrer noopener\">Wikipedia<\/a><\/li>\n\n\n\n<li><strong>Yumshoq muqovali nashr (2021):<\/strong> ISBN 978-3-548-37589-2<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><em>Ichak: Tanamizning eng kam baholangan a&#x27;zosining ichki hikoyasi<\/em> (ilustratsiyali nashr)\n<ul class=\"wp-block-list\">\n<li>Birinchi inglizcha nashr 2015: ISBN 978-1-77164-1494 (ISBN-10: 1771641495)<\/li>\n\n\n\n<li>2018-yilgi qayta ko&#x27;rib chiqilgan nashr (ichak-miya aloqasi bo&#x27;yicha yangi bo&#x27;limlar bilan): ISBN 978-1-77164-3764<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><em>Fransuzcha tarjima: <\/em><\/strong><em>Ichakning nozik jozibasi<\/em> (<em>Darm mit Charme<\/em> tarjimasi)\n<ul class=\"wp-block-list\">\n<li>Fransuz tiliga tarjima 2015 yilda Actes Sud nashriyoti tomonidan nashr etilgan, tarjimasi Isabelle Liberga tegishli.<\/li>\n\n\n\n<li><strong>Kengaytirilgan nashr (2017):<\/strong> shu nom, Actes Sud (qo&#x27;shimcha kontent bilan)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Siz boshqa tillarni ham topishingiz mumkin&#8230;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Audiokitob<\/strong>: Qisqartirilgan versiya, Giulia Enders tomonidan o&#x27;qilgan, 229 daqiqa, 3 CD, Audio Media, Myunxen, 2014<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ichak uchun sog&#8217;lom ovqat Nima yeyishimizga qarab, bu bizning bakterial xilma-xilligimizga ta&#8217;sir qilishi mumkin, ekotizim kabi ishlaydi.Ichak fanida ikkita muhim jihatni tilga olish lozim: Agar yomon bakteriyalarga e&#8217;tibor qaratadigan bo&#8217;lsak, ularni kamaytirish uchun nima qilmasak ham, ba&#8217;zilari har doim mavjud bo&#8217;lishini tushunish muhim. Hatto yomon bakteriyalarni kamaytirish uchun qo&#8217;limizdan kelganicha harakat qilsak ham, ular, ha, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":true,"wds_primary_category":1620,"footnotes":""},"categories":[1620,1580],"tags":[],"class_list":["post-98210","post","type-post","status-publish","format-standard","hentry","category-oziq-ovqat","category-sogliq"],"lang":"uz","translations":{"uz":98210,"en":246,"fr":83378,"pt":84795,"it":85254,"de":85565,"ko":85848,"ro":86423,"pl":86588,"tr":86593,"zh":87933,"el":87943,"fi":87954,"sl":87971,"ja":87986,"pt-br":87997,"ar":88003,"et":88013,"bg":88027,"ru":88033,"uk":88043,"th":88063,"da":88072,"he":88087,"hu":88103,"id":88117,"sv":88123,"cs":88686,"lt":89397,"lv":89723,"es":93321,"be":95893,"sr":98090,"pa":98095,"nb":98100,"bn":98105,"as":98110,"gu":98115,"ta":98120,"ml":98125,"vi":98130,"ur":98135,"is":98140,"ne":98145,"fa":98150,"ku":98155,"ps":98160,"nl":98165,"jv":98170,"ceb":98175,"sw":98180,"ms":98185,"hy":98190,"bs":98195,"af":98200,"ky":98205,"tt":98215,"mn":98220,"kk":98225,"mk":98230,"gl":98235,"an":98240,"ca":98245,"ka":98250,"oc":98255,"eu":98260,"hr":98581,"sq":98586,"cy":98591},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98210","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=98210"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98210\/revisions"}],"predecessor-version":[{"id":98212,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98210\/revisions\/98212"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=98210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=98210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=98210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}