{"id":189271,"date":"2023-10-30T00:12:22","date_gmt":"2023-10-29T20:12:22","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=189271","title":{"rendered":"Yatmazdan \u0259vv\u0259l bu 7 qidadan uzaq dayan\u0131n"},"content":{"rendered":"

Yuxu keyfiyy\u0259tinizi yax\u015f\u0131la\u015fd\u0131rmaq üçün yatmazdan t\u0259xmin\u0259n üç saat \u0259vv\u0259l n\u0259 q\u0259bul etdiyinizi diqq\u0259tl\u0259 izl\u0259m\u0259y\u0259 çal\u0131\u015f\u0131n.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 Mirror n\u0259\u015fri yaz\u0131b. Sa\u011flaml\u0131q v\u0259 qidalanma müt\u0259x\u0259ssisl\u0259ri ax\u015fam saatlar\u0131nda qaç\u0131nman\u0131z laz\u0131m olan qidalar\u0131 aç\u0131qlay\u0131b. Bunlar\u0131n aras\u0131nda quru meyv\u0259l\u0259r, pomidor v\u0259 dondurma var. Pendir v\u0259 köri d\u0259 istisna edilm\u0259lidir.<\/p>\n

"\u015eokolad kimi yüks\u0259k kofeinli qidalar v\u0259 qurudulmu\u015f meyv\u0259l\u0259r kimi yüks\u0259k \u015f\u0259k\u0259rli qidalar yem\u0259k yuxuya getm\u0259yiniz\u0259 v\u0259 narahat bir gec\u0259y\u0259 s\u0259b\u0259b ola bil\u0259r. Ancaq bu, yaln\u0131z q\u0259lyanalt\u0131 il\u0259 ba\u011fl\u0131 deyil: yatmazdan \u0259vv\u0259l a\u011f\u0131r v\u0259 \u0259dviyyatl\u0131 yem\u0259kl\u0259r d\u0259 " h\u0259zm probleml\u0259rin\u0259 g\u0259tirib ç\u0131xar\u0131r.Yuxunuzun keyfiyy\u0259tini yax\u015f\u0131la\u015fd\u0131rmaq üçün yatmazdan t\u0259xmin\u0259n üç saat \u0259vv\u0259l n\u0259 q\u0259bul etdiyiniz\u0259 diqq\u0259tl\u0259 n\u0259zar\u0259t etm\u0259y\u0259 çal\u0131\u015f\u0131n”, – Sa\u011flaml\u0131q v\u0259 qidalanma üzr\u0259 ekspert E\u015fli To\u015f deyib.
\nYatmazdan \u0259vv\u0259l qaç\u0131n\u0131lmas\u0131 laz\u0131m olan 7 qida:<\/p>\n

\u015fokolad<\/strong>
\n\u015eokoladda çox yüks\u0259k s\u0259viyy\u0259d\u0259 kofein var, bu onu ax\u015fam v\u0259 gec\u0259 istehlak\u0131 üçün d\u0259h\u015f\u0259tli seçim edir. Kofeinin REM yuxusuna s\u0259b\u0259b olma ehtimal\u0131 daha yüks\u0259kdir ki, bu da s\u0259h\u0259rl\u0259r özünüzü yor\u011fun hiss etm\u0259yiniz\u0259 s\u0259b\u0259b ola bil\u0259r. Siz h\u0259mçinin q\u0259hv\u0259, çay v\u0259 enerji içkil\u0259ri kimi t\u0259rkibind\u0259 kofein olan dig\u0259r qida v\u0259 içkil\u0259rd\u0259n d\u0259 ç\u0259kinm\u0259lisiniz.<\/p>\n

Qurudulmu\u015f meyv\u0259l\u0259r<\/strong>
\nMeyv\u0259l\u0259rd\u0259ki lif orta d\u0259r\u0259c\u0259d\u0259 faydal\u0131d\u0131r. Ancaq gec\u0259 q\u0259bul edildikd\u0259 insanlarda \u015fi\u015fkinlik v\u0259 qaz yarana bil\u0259r. T\u0259z\u0259 meyv\u0259l\u0259r kimi, onlar da yüks\u0259k miqdarda \u015f\u0259k\u0259r ehtiva edir ki, bu da enerjinizi art\u0131ra bil\u0259r.<\/p>\n

Pendir<\/strong>
\nPendir ümumiyy\u0259tl\u0259 rahatl\u0131q qidas\u0131 say\u0131lsa da, yatmazdan \u0259vv\u0259l yem\u0259k olmaz. Amin tur\u015fular\u0131 bir çox güclü v\u0259 ya\u015fl\u0131 pendirl\u0259rd\u0259 olur v\u0259 onlar bizi aktiv v\u0259 ay\u0131q hiss edir. Pendirin t\u0259rkibind\u0259 tiramin d\u0259 var ki, bu da orqanizmimizi “mübariz\u0259 v\u0259 ya uçu\u015f” hormonunu ifraz ed\u0259n böyr\u0259küstü v\u0259zil\u0259r vasit\u0259sil\u0259 h\u0259y\u0259canl\u0131 hiss edir. Eyni \u015fey donuz, vetçina v\u0259 pepperoni kimi konservl\u0259\u015fdirilmi\u015f v\u0259 his\u0259 verilmi\u015f \u0259tl\u0259r\u0259 d\u0259 aiddir.<\/p>\n

Karri<\/strong>
\nKimy\u0259vi kapsaisin tez-tez köri v\u0259 isti souslar kimi \u0259dviyyatl\u0131 qidalarda olur. B\u0259d\u0259n istiliyini art\u0131r\u0131r, b\u0259d\u0259nin termorequlyasiya prosesini pozur. Bu, öz növb\u0259sind\u0259, \u0259dviyyatlar\u0131 h\u0259zm etm\u0259k üçün çox enerji t\u0259l\u0259b etdiyini n\u0259z\u0259r\u0259 almasaq, yuxunuzu poza bil\u0259r.<\/p>\n

\u015eirniyyatlar<\/strong>
\nDondurma, tortlar v\u0259 dig\u0259r \u015firniyyatlar kimi \u015f\u0259k\u0259rli qidalar qanda \u015f\u0259k\u0259rin s\u0259viyy\u0259sinin yüks\u0259lm\u0259sin\u0259 v\u0259 ard\u0131nca dü\u015fm\u0259sin\u0259 s\u0259b\u0259b olur. Qan \u015f\u0259k\u0259rinin bu dü\u015fm\u0259si böyr\u0259küstü v\u0259zil\u0259ri fövq\u0259lad\u0259 v\u0259ziyy\u0259t bar\u0259d\u0259 x\u0259b\u0259rdar edir, bu da kortizol s\u0259viyy\u0259sini art\u0131r\u0131r v\u0259 orqanizmi yuxudan oyad\u0131r. Yatmazdan \u0259vv\u0259l q\u0259lyanalt\u0131 yem\u0259k ist\u0259y\u0259nl\u0259r yuxuya köm\u0259k etdiyi üçün banan haqq\u0131nda dü\u015fünm\u0259lidirl\u0259r.<\/p>\n

Çipsl\u0259r<\/strong>
\nF\u0131nd\u0131q v\u0259 çips kimi l\u0259zz\u0259tli q\u0259lyanalt\u0131lar\u0131n b\u0259d\u0259ni susuzla\u015fd\u0131rd\u0131\u011f\u0131 v\u0259 mayenin tutulmas\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 bilinir. N\u0259tic\u0259 etibaril\u0259 yuxunun “dayaz” olmas\u0131 v\u0259 pozulma ehtimal\u0131 var. Uzun müdd\u0259td\u0259 bu, yor\u011funlu\u011fa v\u0259 enerji itkisin\u0259 s\u0259b\u0259b olacaq. Müt\u0259x\u0259ssisl\u0259r yax\u015f\u0131 yuxunu t\u0259min etm\u0259k üçün yatmazdan \u0259n az\u0131 üç saat \u0259vv\u0259l duzlu qidalardan uzaq durma\u011f\u0131 m\u0259sl\u0259h\u0259t görürl\u0259r.<\/p>\n

Pomidor<\/strong>
\nYatmazdan \u0259vv\u0259l pomidor kimi tur\u015fulu qidalardan da uzaq durmal\u0131s\u0131n\u0131z. Onlar yatark\u0259n reflü probleml\u0259rin\u0259 s\u0259b\u0259b ola bil\u0259r. Eyni \u015feyi so\u011fan haqq\u0131nda da dem\u0259k olar. B\u0259z\u0259n m\u0259d\u0259 iç\u0259risind\u0259 t\u0259zyiq yarad\u0131r v\u0259 tur\u015funun yem\u0259k borusuna daxil olmas\u0131na s\u0259b\u0259b olurlar.
\n <\/p>\n","protected":false},"excerpt":{"rendered":"

Yuxu keyfiyy\u0259tinizi yax\u015f\u0131la\u015fd\u0131rmaq üçün yatmazdan t\u0259xmin\u0259n üç saat \u0259vv\u0259l n\u0259 q\u0259bul etdiyinizi diqq\u0259tl\u0259 izl\u0259m\u0259y\u0259 çal\u0131\u015f\u0131n. Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 Mirror n\u0259\u015fri yaz\u0131b. Sa\u011flaml\u0131q v\u0259 qidalanma müt\u0259x\u0259ssisl\u0259ri ax\u015fam saatlar\u0131nda…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-189271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/189271","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=189271"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/189271\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=189271"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=189271"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=189271"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}