{"id":212943,"date":"2024-11-18T05:47:32","date_gmt":"2024-11-18T01:47:32","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=212943","title":{"rendered":"M\u0259h\u0259l qoymad\u0131\u011f\u0131m\u0131z qidalanma"},"content":{"rendered":"

M\u0259lum oldu\u011fu kimi, ümumi sa\u011flaml\u0131\u011f\u0131m\u0131za t\u0259sir ed\u0259n \u0259n mühüm amill\u0259rd\u0259n biri d\u0259 qidalanmam\u0131zd\u0131r. P\u0259hrizimiz bir çox x\u0259st\u0259likl\u0259rin inki\u015faf\u0131nda v\u0259 onlara yoluxma riskinin artmas\u0131nda mühüm rol oynay\u0131r.<\/strong><\/p>\n

Ancaq bilm\u0259liyik ki, bu m\u0259s\u0259l\u0259 t\u0259kc\u0259 sa\u011flam qidalar\u0131n q\u0259bulu il\u0259 ba\u011fl\u0131 deyil, h\u0259m d\u0259 sa\u011flam h\u0259zm sistemi il\u0259 ba\u011fl\u0131d\u0131r. Çünki sa\u011flam m\u0259hsullardan ibar\u0259t qidalanma sistemi yaratsan\u0131z bel\u0259, qidalanma s\u0259hvl\u0259ri sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131n pisl\u0259\u015fm\u0259sin\u0259 s\u0259b\u0259b ola bil\u0259r.
\nB\u0259s, davaml\u0131 olaraq t\u0259krarlad\u0131\u011f\u0131m\u0131z v\u0259 uzun müdd\u0259td\u0259 sa\u011flaml\u0131\u011f\u0131m\u0131za z\u0259r\u0259r vuran bu qidalanma s\u0259hvl\u0259ri hans\u0131lard\u0131r?<\/p>\n

Ucnoqta.az xarici m\u0259tbuata istinad\u0259n x\u0259b\u0259r verir ki, \u0259slind\u0259 müasir dünyan\u0131n \u0259n mühüm probleml\u0259rind\u0259n biri d\u0259 sür\u0259tli yem\u0259k v\u0259rdi\u015fidir. Xüsusil\u0259 i\u015f h\u0259yat\u0131n\u0131n g\u0259tirdiyi m\u0259hdud yem\u0259k vaxtlar\u0131 bu v\u0259rdi\u015fi daha da sür\u0259tl\u0259ndirir. Ancaq bu v\u0259rdi\u015f h\u0259yat keyfiyy\u0259tinizi a\u015fa\u011f\u0131 salan sa\u011flaml\u0131q probleml\u0259rini, xüsusil\u0259 piyl\u0259nm\u0259, m\u0259d\u0259 v\u0259 ba\u011f\u0131rsaq x\u0259st\u0259likl\u0259rini d\u0259 g\u0259tirir.<\/p>\n

Bu x\u0259tan\u0131n t\u0259f\u0259rrüatlar\u0131na keçm\u0259zd\u0259n \u0259vv\u0259l bir vacib detal\u0131 xat\u0131rlatmaqda fayda var. Y\u0259ni h\u0259zm m\u0259d\u0259d\u0259 deyil, a\u011f\u0131zda ba\u015flay\u0131r… Bu niy\u0259 vacibdir? Çünki fast food istehlak etdiyiniz zaman; Yem\u0259yi tamamil\u0259 çeyn\u0259m\u0259d\u0259n udursunuz.<\/p>\n

Ba\u015fqa sözl\u0259, qida madd\u0259l\u0259rinin a\u011f\u0131zda kiçik parçalara bölünm\u0259sin\u0259 v\u0259 tüpürc\u0259kl\u0259 qar\u0131\u015fmas\u0131na icaz\u0259 vermirsiniz. \u0130nsan tüpürc\u0259kl\u0259rind\u0259 olan fermentl\u0259r qida madd\u0259l\u0259ri haz\u0131rlay\u0131r ki, m\u0259d\u0259 onlar\u0131 daha asan h\u0259zm ed\u0259 bilsin. Sür\u0259tl\u0259 yediyiniz zaman yem\u0259k parçalanmadan böyük di\u015fl\u0259m\u0259l\u0259rd\u0259 m\u0259d\u0259y\u0259 keçir.
\nBu, m\u0259d\u0259nizin daha çox i\u015fl\u0259m\u0259sin\u0259 v\u0259 yorulmas\u0131na s\u0259b\u0259b olur. Daha sonra \u015fi\u015fkinlik, h\u0259zmsizlik, yanma v\u0259 a\u011fr\u0131 kimi \u015fikay\u0259tl\u0259r meydana g\u0259lir.<\/p>\n

Yem\u0259yin m\u0259d\u0259miz t\u0259r\u0259find\u0259n q\u0259bul edilm\u0259si v\u0259 beynin doyma m\u0259rk\u0259zini stimulla\u015fd\u0131rmaq üçün t\u0259xmin\u0259n 20 d\u0259qiq\u0259 vaxt laz\u0131md\u0131r. Bu dövrd\u0259 i\u015ftah\u0131n\u0131z azal\u0131r, özünüzü tox hiss edirsiniz v\u0259 yem\u0259k yem\u0259yi dayand\u0131r\u0131rs\u0131n\u0131z.<\/p>\n

Lakin biz fast food istehlak etdikd\u0259 beyin toxluq m\u0259rk\u0259zini stimulla\u015fd\u0131rmaqda gecikir v\u0259 orqanizm özünü h\u0259zm üçün laz\u0131mi s\u0259viyy\u0259d\u0259 haz\u0131rlaya bilmir. Qidalar\u0131 tez v\u0259 çeyn\u0259m\u0259d\u0259n q\u0259bul etm\u0259k v\u0259rdi\u015f hal\u0131na g\u0259ldikd\u0259, doyma m\u0259rk\u0259zi stimulla\u015fd\u0131r\u0131lmad\u0131\u011f\u0131 üçün ehtiyac\u0131n\u0131zdan daha çox yem\u0259k yeyirsiniz.
\nBundan \u0259lav\u0259, sür\u0259tli yem\u0259k v\u0259rdi\u015fl\u0259ri t\u0259kc\u0259 fiziki sa\u011flaml\u0131\u011f\u0131m\u0131za deyil, h\u0259m d\u0259 stressi sür\u0259tl\u0259ndir\u0259r\u0259k psixi sa\u011flaml\u0131\u011f\u0131m\u0131za m\u0259nfi t\u0259sir göst\u0259rir. Bu x\u0259st\u0259likl\u0259r\u0259 tutulma riskinizi azaltmaq üçün sür\u0259tli yem\u0259k v\u0259rdi\u015find\u0259n qurtulmal\u0131s\u0131n\u0131z.<\/p>\n

Bir çox insan\u0131n, xüsus\u0259n d\u0259 ideal ç\u0259kil\u0259rin\u0259 çatmaq ist\u0259dikl\u0259ri zaman etdiyi s\u0259hvl\u0259rd\u0259n biri d\u0259 diqq\u0259tini tez ar\u0131qlama\u011fa yön\u0259ltm\u0259kdir. Bu motivasiya yem\u0259kl\u0259rin azald\u0131lmas\u0131n\u0131, balanss\u0131z qidalanman\u0131 v\u0259 \u015füursuz p\u0259hrizl\u0259ri g\u0259tirir. Ar\u0131qlama\u011fa q\u0259rar ver\u0259rk\u0259n ilk növb\u0259d\u0259 diqq\u0259t etm\u0259li oldu\u011funuz \u0259n vacib \u015fey b\u0259d\u0259n tipinizdir. Alma, armud, t\u0259rs piramida v\u0259 qum saat\u0131 b\u0259d\u0259n tipl\u0259rind\u0259n hans\u0131na sahib oldu\u011funuzu bilm\u0259k siz\u0259 p\u0259hriziniz üçün yol x\u0259rit\u0259si ver\u0259c\u0259kdir. P\u0259hrizl\u0259rin f\u0259rdi proqramlar oldu\u011funu da n\u0259z\u0259r\u0259 almal\u0131s\u0131n\u0131z.<\/p>\n

Ar\u0131qlamaq ist\u0259y\u0259rk\u0259n internetd\u0259 gördüyünüz v\u0259 m\u0259nb\u0259si bilinm\u0259y\u0259n crash diyetl\u0259r\u0259 \u0259m\u0259l etm\u0259yin. Bu tip p\u0259hrizl\u0259r madd\u0259l\u0259r mübadil\u0259sinin tarazl\u0131\u011f\u0131n\u0131 pozdu\u011fundan, sonradan çox daha çox kilo alacaqs\u0131n\u0131z. Ar\u0131qlamaqda ç\u0259tinlik ç\u0259kirsinizs\u0259, \u0259n sa\u011flam\u0131 h\u0259kim n\u0259zar\u0259ti alt\u0131nda p\u0259hriz saxlamaqd\u0131r.<\/p>\n

Qidalanma il\u0259 ba\u011fl\u0131 \u0259n çox yay\u0131lm\u0131\u015f s\u0259hvl\u0259rd\u0259n biri yem\u0259kl\u0259rd\u0259n yay\u0131nmaqd\u0131r. Ham\u0131m\u0131z n\u0259d\u0259ns\u0259 gün \u0259rzind\u0259 yem\u0259kl\u0259ri ötürm\u0259li ola bil\u0259rik. Yem\u0259kd\u0259n yay\u0131nma\u011f\u0131n vaxt azl\u0131\u011f\u0131, i\u015ftahs\u0131zl\u0131q, i\u015fl\u0259 m\u0259\u015f\u011ful olmaq, gec oyanmaq v\u0259 ya p\u0259hriz saxlamaq kimi bir çox s\u0259b\u0259bi var v\u0259 bu, çox vaxt t\u0259bii hesab olunur. Ancaq yem\u0259kl\u0259ri atmaq xüsusil\u0259 u\u015faq v\u0259 yeniyetm\u0259l\u0259rd\u0259 yor\u011funlu\u011fa, motivasiyan\u0131n olmamas\u0131na, problem h\u0259ll etm\u0259 qabiliyy\u0259tinin azalmas\u0131na v\u0259 inki\u015faf probleml\u0259rin\u0259 s\u0259b\u0259b olur.<\/p>\n

Bir v\u0259 üç yem\u0259k aras\u0131nda yem\u0259k istehlak etm\u0259k, sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131 qoruyark\u0259n kaloril\u0259ri idar\u0259 etm\u0259y\u0259 v\u0259 fit b\u0259d\u0259n\u0259 sahib olma\u011fa köm\u0259k ed\u0259 bil\u0259r. \u018fsas odur ki, h\u0259r yem\u0259kd\u0259 çox qida q\u0259bul etm\u0259yin.<\/p>\n

B\u0259z\u0259n gec\u0259 gec yem\u0259k yem\u0259li oluruq. Amma \u0259sl problem bu v\u0259ziyy\u0259tin v\u0259rdi\u015f\u0259 çevrilm\u0259sidir. Çünki b\u0259d\u0259nimiz sirkadiyal\u0131 ritm\u0259 uy\u011fun h\u0259r\u0259k\u0259t edir v\u0259 hava qarald\u0131qda istirah\u0259t\u0259 gedir. Saat 22:00-dan sonra b\u0259d\u0259nimiz melatonin hormonu ifraz ed\u0259r\u0259k yuxu m\u0259rh\u0259l\u0259sin\u0259 haz\u0131rla\u015f\u0131r. Y\u0259ni b\u0259d\u0259nimiz gündüz v\u0259 gec\u0259 müxt\u0259lif i\u015fl\u0259rl\u0259 m\u0259\u015f\u011ful olur v\u0259 müxt\u0259lif hormonlar ifraz edir. Gec\u0259 gec saatlarda qida q\u0259bul etdikd\u0259 bu tarazl\u0131q pozulur. Çünki vücudumuz gec\u0259 boyu yenil\u0259nm\u0259y\u0259 v\u0259 dinc\u0259lm\u0259y\u0259 haz\u0131rla\u015fark\u0259n, gec\u0259 yediyiniz qidalar s\u0259b\u0259biyl\u0259 oyan\u0131r v\u0259 yedikl\u0259rinizi h\u0259zm etm\u0259k üçün yenid\u0259n enerji s\u0259rf etm\u0259y\u0259 ba\u015flay\u0131r.<\/p>\n

Bu v\u0259ziyy\u0259t melatonin ifraz\u0131n\u0131 azald\u0131r, yeni hüceyr\u0259 istehsal\u0131 v\u0259 ölü hüceyr\u0259l\u0259rin ç\u0131xar\u0131lmas\u0131 funksiyas\u0131n\u0131n yava\u015flamas\u0131na s\u0259b\u0259b olur. Gec\u0259 yem\u0259k v\u0259rdi\u015fi t\u0259kc\u0259 ar\u0131qlama\u011f\u0131n\u0131za s\u0259b\u0259b olmayacaq. Diabet h\u0259mçinin ür\u0259k-damar x\u0259st\u0259likl\u0259ri, m\u0259d\u0259 yanmas\u0131 v\u0259 ya reflü kimi h\u0259zm probleml\u0259ri, hormonal balanss\u0131zl\u0131q v\u0259 yuxu poz\u011funlu\u011fu kimi ciddi sa\u011flaml\u0131q probleml\u0259rini d\u0259 g\u0259tirir. Buna gör\u0259 d\u0259 gec\u0259 yem\u0259k ciddi q\u0259bul edilm\u0259li olan z\u0259r\u0259rli v\u0259rdi\u015fdir.<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u0259lum oldu\u011fu kimi, ümumi sa\u011flaml\u0131\u011f\u0131m\u0131za t\u0259sir ed\u0259n \u0259n mühüm amill\u0259rd\u0259n biri d\u0259 qidalanmam\u0131zd\u0131r. P\u0259hrizimiz bir çox x\u0259st\u0259likl\u0259rin inki\u015faf\u0131nda v\u0259 onlara yoluxma riskinin artmas\u0131nda mühüm rol oynay\u0131r. Ancaq bilm\u0259liyik ki, bu…<\/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-212943","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\/212943","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=212943"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/212943\/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=212943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=212943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=212943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}