{"id":202919,"date":"2024-05-27T06:42:31","date_gmt":"2024-05-27T02:42:31","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=202919","title":{"rendered":"Bu p\u0259hriz\u0259 riay\u0259t ed\u0259nl\u0259rin n\u0259z\u0259rin\u0259:"},"content":{"rendered":"

“Metabolik sa\u011flaml\u0131q bax\u0131m\u0131ndan gün\u0259 s\u0259h\u0259r yem\u0259yi il\u0259 ba\u015flamaq, günün ortas\u0131nda nahar etm\u0259k, ax\u015fam yem\u0259yini erk\u0259n planla\u015fd\u0131rmaq bioloji ritm bax\u0131m\u0131ndan optimald\u0131r. Yem\u0259k vaxt\u0131 qism\u0259n vacib olsa da, n\u0259 yediyiniz v\u0259 n\u0259 q\u0259d\u0259r yediyiniz, h\u0259mçinin yem\u0259yin vaxt\u0131 ç\u0259ki itirm\u0259k v\u0259 ya saxlamaq v\u0259 metabolik sa\u011flaml\u0131\u011f\u0131 qorumaq üçün vacibdir. Aç\u0131\u011f\u0131, qida d\u0259y\u0259ri yüks\u0259k olan t\u0259bii qidalardan planla\u015fd\u0131r\u0131lan uy\u011fun miqdarda yem\u0259kl\u0259ri mü\u0259yy\u0259n vaxtda yem\u0259k sehrli görünmür. Tez-tez yem\u0259k, 6 d\u0259f\u0259 yem\u0259k, 2 d\u0259f\u0259 yem\u0259k qaydas\u0131 h\u0259r k\u0259s\u0259 uy\u011fun deyil".<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, zaman-zaman günd\u0259m\u0259 g\u0259l\u0259n “Tez-tez yeyin, 6 d\u0259f\u0259 yeyin, 2 d\u0259f\u0259 yeyin” qidalanma nümun\u0259l\u0259ri h\u0259r k\u0259s\u0259 uy\u011fun deyil dey\u0259n müt\u0259x\u0259ssis diyetoloq S\u0259lah\u0259ddin Dönmez v\u0259 yüks\u0259k proteinli diyetl\u0259r\u0259 qar\u015f\u0131 \u0259h\u0259miyy\u0259tli bir x\u0259b\u0259rdarl\u0131q etdi:
\n"Bu gün qlobal miqyasda bu q\u0259d\u0259r yem\u0259yi planla\u015fd\u0131rmaq üçün q\u0131z\u0131l standart yoxdur. \u0130st\u0259diyiniz yem\u0259k say\u0131nda günd\u0259lik qida qruplar\u0131ndan kifay\u0259t q\u0259d\u0259r sa\u011flam qidalar yey\u0259 bil\u0259rsiniz. \u018fld\u0259 etdiyimiz m\u0259lumatlara gör\u0259, müasir dövrd\u0259 ya\u015fayan insanlar yem\u0259yi azaltd\u0131qda v\u0259 ya günd\u0259 yaln\u0131z bir d\u0259f\u0259 yem\u0259k yedikd\u0259, m\u0259d\u0259alt\u0131 v\u0259zi üz\u0259rind\u0259ki a\u011f\u0131r yükün v\u0259 gün \u0259rzind\u0259 yüks\u0259k qalan yem\u0259kd\u0259n sonra h\u0259ddind\u0259n art\u0131q qan \u015f\u0259k\u0259rinin t\u0259sirli oldu\u011fu mü\u0259yy\u0259n olunub. Buna gör\u0259 d\u0259 madd\u0259l\u0259r mübadil\u0259simiz\u0259 uy\u011fun \u0259n yax\u015f\u0131 p\u0259hriz 3 yem\u0259k v\u0259 1 q\u0259lyanalt\u0131d\u0131r. \u0130nan\u0131ram ki, gün\u0259 erk\u0259n ba\u015flamaq, s\u0259h\u0259r yem\u0259yi yem\u0259k, yem\u0259kl\u0259r aras\u0131nda \u0259n az\u0131 4 saat vaxt buraxmaq v\u0259 erk\u0259n \u015fam yem\u0259yi planla\u015fd\u0131rmaq kardiometabolik sa\u011flaml\u0131\u011f\u0131, insulin müqavim\u0259tini, trigliseridl\u0259ri yax\u015f\u0131la\u015fd\u0131rmaq v\u0259 hüceyr\u0259l\u0259rd\u0259 ya\u011f sintezini idar\u0259 etm\u0259k üçün daha davaml\u0131 bir yol olacaq”.<\/p>\n

B\u0259d\u0259ni ac saxlamaq h\u0259mi\u015f\u0259 faydal\u0131 olmaya bil\u0259r<\/strong>
\nAcl\u0131q b\u0259d\u0259nimiz üçün yax\u015f\u0131 bir \u015fey deyil. A\u015fa\u011f\u0131 kalorili, balansla\u015fd\u0131r\u0131lm\u0131\u015f p\u0259hriz\u0259 sahib olmaq vacibdir. Günd\u0259 bir d\u0259f\u0259 deyil, 3 \u0259sas yem\u0259k v\u0259 \u0259n az\u0131 1 q\u0259lyanalt\u0131 olmaqla t\u0259bii qidalarla qidalanmaq vacibdir. Çünki b\u0259d\u0259nimiz gün \u0259rzind\u0259 yedikl\u0259rimizi metaboliz\u0259 etm\u0259y\u0259 haz\u0131rd\u0131r. Gec\u0259l\u0259r, qida madd\u0259l\u0259rini metaboliz\u0259 etm\u0259kd\u0259ns\u0259, saxlama\u011fa üstünlük ver\u0259n metabolik bir f\u0259aliyy\u0259t\u0259 çevrilir. Bu s\u0259b\u0259bd\u0259n ax\u015fam saatlar\u0131nda yem\u0259k yem\u0259k v\u0259 s\u0259h\u0259r yem\u0259yini ötürm\u0259k piyl\u0259nm\u0259y\u0259 v\u0259 bel nahiy\u0259sind\u0259 ya\u011flar\u0131n sür\u0259tl\u0259 y\u0131\u011f\u0131lmas\u0131na s\u0259b\u0259b olur. Ax\u015fam yem\u0259yini gec keçir\u0259c\u0259ksinizs\u0259, zülalla z\u0259ngin \u0259t v\u0259 salat, s\u0259h\u0259r yem\u0259yi tipli pendir, yumurta, qoz v\u0259 t\u0259z\u0259 t\u0259r\u0259v\u0259zl\u0259r kimi sa\u011flam qidalarla planlama\u011f\u0131n\u0131z ideald\u0131r , v\u0259 orqanizmin bioritmini pozur. Bu s\u0259b\u0259bd\u0259n yem\u0259kl\u0259rinizi ac oldu\u011funuz kimi planla\u015fd\u0131r\u0131n. H\u0259mi\u015f\u0259 özünüz\u0259 xat\u0131rlad\u0131n ki, günd\u0259 3 \u0259sas yem\u0259k ideald\u0131r. Ya\u011fl\u0131, kalorili v\u0259 z\u0259rif karbohidratlarla z\u0259ngin ax\u015fam yem\u0259yind\u0259n ç\u0259kinin. Ax\u015fam yem\u0259yini h\u0259zm etm\u0259k orta hesabla 6-8 saat sürdüyü üçün yedikl\u0259riniz çox ya\u011fl\u0131 v\u0259 t\u0259mizl\u0259nmi\u015f karbohidratlard\u0131rsa, asanl\u0131qla metaboliz\u0259 ed\u0259 bilm\u0259zsiniz. \u018fg\u0259r siz ya\u011f v\u0259 karbohidratlar yey\u0259c\u0259ksinizs\u0259, ax\u015fam yem\u0259yini burax\u0131n, bu daha sa\u011flamd\u0131r. Ancaq s\u0259h\u0259r yem\u0259yini heç vaxt ötürm\u0259yin, kortizol s\u0259h\u0259r tezd\u0259n \u0259n yüks\u0259k s\u0259viyy\u0259y\u0259 çat\u0131r, yüks\u0259k kortizolu azaltma\u011f\u0131n \u0259n yax\u015f\u0131 yolu s\u0259h\u0259r yem\u0259yidir. Bu s\u0259b\u0259bd\u0259n erk\u0259n s\u0259h\u0259r yem\u0259yi h\u0259r zaman sa\u011flam v\u0259 günün \u0259n qiym\u0259tli yem\u0259yidir, unutmay\u0131n ki, vücudumuz qaraciy\u0259rd\u0259ki qlikogen ehtiyatlar\u0131n\u0131 orta hesabla 4-6 saat \u0259rzind\u0259 metaboliz\u0259 edir. Bel\u0259likl\u0259, b\u0259d\u0259n ya\u011f yand\u0131rma rejimin\u0259 keçir. Bu s\u0259b\u0259bd\u0259n yem\u0259kl\u0259r aras\u0131nda \u0259n az\u0131 4 saat ideald\u0131r. Gec\u0259l\u0259r oruc tutmaq stress hormonu epinefrini art\u0131r\u0131r v\u0259 s\u0259h\u0259rl\u0259r daha güclü v\u0259 ayd\u0131n bir a\u011f\u0131lla oyanma\u011fa imkan verir. Ancaq uzun müdd\u0259t oruc tutanda ba\u015fqa bir stress hormonu olan kortizol art\u0131r, qanda \u015f\u0259k\u0259r yüks\u0259lir, m\u0259d\u0259d\u0259 tur\u015fu ifraz\u0131 art\u0131r, sür\u0259tli acl\u0131q yaran\u0131r v\u0259 yor\u011fun oyanma ba\u015f verir. 2-3 günd\u0259n çox davam ed\u0259n oruc p\u0259hrizl\u0259ri il\u0259 madd\u0259l\u0259r mübadil\u0259si yava\u015flama\u011fa ba\u015flay\u0131r. Bu bax\u0131mdan dem\u0259k ist\u0259rdim ki, ar\u0131qlamaq v\u0259 ya ç\u0259ki saxlamaq üçün h\u0259r zaman acl\u0131q p\u0259hrizl\u0259rind\u0259n uzaq durmal\u0131s\u0131n\u0131z.<\/p>\n","protected":false},"excerpt":{"rendered":"

“Metabolik sa\u011flaml\u0131q bax\u0131m\u0131ndan gün\u0259 s\u0259h\u0259r yem\u0259yi il\u0259 ba\u015flamaq, günün ortas\u0131nda nahar etm\u0259k, ax\u015fam yem\u0259yini erk\u0259n planla\u015fd\u0131rmaq bioloji ritm bax\u0131m\u0131ndan optimald\u0131r. Yem\u0259k vaxt\u0131 qism\u0259n vacib olsa da, n\u0259 yediyiniz v\u0259 n\u0259…<\/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":[100],"tags":[],"class_list":["post-202919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/202919","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=202919"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/202919\/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=202919"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=202919"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=202919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}