{"id":214401,"date":"2024-12-11T06:01:54","date_gmt":"2024-12-11T02:01:54","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=214401","title":{"rendered":"Yatmazadn \u0259vv\u0259l d\u00fczg\u00fcn qidalar se\u00e7in"},"content":{"rendered":"

Ax\u015fam q\u0259lyanalt\u0131s\u0131ndan imtina etm\u0259m\u0259lisiniz, düzgün qidalar\u0131 seçm\u0259k yaln\u0131z acl\u0131\u011f\u0131n\u0131z\u0131 t\u0259min etm\u0259y\u0259c\u0259k, h\u0259m d\u0259 yatmazdan \u0259vv\u0259l rahatlama\u011fa köm\u0259k ed\u0259c\u0259kdir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, diyetoloq Yekaterina Alferova biz\u0259 ç\u0259ki almamaq v\u0259 yax\u015f\u0131 yuxu almaq üçün gec\u0259 n\u0259 yey\u0259 bil\u0259c\u0259yinizd\u0259n dan\u0131\u015f\u0131b.
\nMüt\u0259x\u0259ssis deyib ki, yatmazdan \u0259vv\u0259l a\u011f\u0131r qidalar q\u0259bul etm\u0259k olmaz. O hesab edir ki, \u0259n yax\u015f\u0131s\u0131 yüngül \u015fam yem\u0259yidir, tez h\u0259zm olunacaq v\u0259 m\u0259d\u0259nizd\u0259 a\u011f\u0131rl\u0131q hissi yaratmayacaq.<\/p>\n

Alferova bildirib ki, yatmazdan \u0259vv\u0259l q\u0131zard\u0131lm\u0131\u015f \u0259t, fast food, qaymaql\u0131 souslar, sitrus meyv\u0259l\u0259ri, isti v\u0259 \u0259dviyyatl\u0131 yem\u0259kl\u0259rd\u0259n uzaq durmaq laz\u0131md\u0131r. Diyetoloq \u0259lav\u0259 edib ki, kofe, \u015fokolad v\u0259 t\u0259rkibind\u0259 kofein olan içkil\u0259rd\u0259n d\u0259 imtina etm\u0259lisiniz.
\nSpirtli içkil\u0259rin rahatlaya bil\u0259c\u0259yi il\u0259 ba\u011fl\u0131 fikirl\u0259r var, lakin ekspert bildirib ki, spirtli içkil\u0259r yuxu fazas\u0131n\u0131 pozur v\u0259 bu da onun keyfiyy\u0259tini a\u015fa\u011f\u0131 sal\u0131r.<\/p>\n

 H\u0259mçinin, qan \u015f\u0259k\u0259rinin q\u0259fil yüks\u0259lm\u0259si yuxuya getm\u0259y\u0259 mane ola bil\u0259r v\u0259 gec\u0259 oyanmas\u0131na s\u0259b\u0259b ola bil\u0259r, ona gör\u0259 d\u0259 ax\u015fam yem\u0259yi üçün \u015firniyyatdan imtina etm\u0259k daha yax\u015f\u0131d\u0131r.
\nDiyetoloq qeyd etdi ki, gec \u015fam yem\u0259yi yuxuya getm\u0259zd\u0259n iki saat \u0259vv\u0259l ola bilm\u0259z.
\n “Yatmazdan \u0259vv\u0259l yem\u0259k m\u0259d\u0259d\u0259 a\u011f\u0131rl\u0131\u011fa, ür\u0259k yanmas\u0131na v\u0259 ya reflüy\u0259 s\u0259b\u0259b ola bil\u0259r, xüsus\u0259n d\u0259 yem\u0259kd\u0259n d\u0259rhal sonra yatsan\u0131z. Yem\u0259yin h\u0259zm prosesi enerji t\u0259l\u0259b edir v\u0259 düzgün istirah\u0259t\u0259 müdaxil\u0259 ed\u0259r\u0259k b\u0259d\u0259ni aktivl\u0259\u015fdir\u0259 bil\u0259r. H\u0259mçinin, gec yem\u0259kl\u0259r yuxu hormonlar\u0131na t\u0259sir ed\u0259n insulin art\u0131m\u0131na s\u0259b\u0259b ola bil\u0259r”, – dey\u0259 müt\u0259x\u0259ssis qeyd edib.
\nGec bir \u015fam yem\u0259yi üçün diyetoloq a\u015fa\u011f\u0131 glisemik indeksi olan qidalara diqq\u0259t yetirm\u0259yi m\u0259sl\u0259h\u0259t görür. Müt\u0259x\u0259ssis \u0259lav\u0259 edib ki, bu cür m\u0259hsullara qaraba\u015faq yarmas\u0131, quinoa, yulaf \u0259zm\u0259si toyuq dö\u015fü, bal\u0131q, yumurta v\u0259 zülall\u0131 içkil\u0259r d\u0259 asanl\u0131qla h\u0259zm olunur v\u0259 b\u0259d\u0259ni çox yükl\u0259mir;
\nMüt\u0259x\u0259ssis \u015firniyyat \u0259v\u0259zin\u0259 \u015f\u0259k\u0259ri az olan meyv\u0259l\u0259r\u0259 üstünlük verm\u0259yi tövsiy\u0259 edir: alma, armud, gil\u0259meyv\u0259.
\nBundan \u0259lav\u0259, yatmazdan \u0259vv\u0259l az ya\u011fl\u0131 k\u0259smik v\u0259 t\u0259bii qat\u0131q yey\u0259 bil\u0259rsiniz. Alferova, onlar\u0131n daha yax\u015f\u0131 yuxu üçün melatonin v\u0259 serotonin sintezin\u0259 köm\u0259k ed\u0259n triptofan ehtiva etdiyini bildirdi.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ax\u015fam q\u0259lyanalt\u0131s\u0131ndan imtina etm\u0259m\u0259lisiniz, düzgün qidalar\u0131 seçm\u0259k yaln\u0131z acl\u0131\u011f\u0131n\u0131z\u0131 t\u0259min etm\u0259y\u0259c\u0259k, h\u0259m d\u0259 yatmazdan \u0259vv\u0259l rahatlama\u011fa köm\u0259k ed\u0259c\u0259kdir. Ucnoqta.az x\u0259b\u0259r verir ki, diyetoloq Yekaterina Alferova biz\u0259 ç\u0259ki almamaq v\u0259 yax\u015f\u0131…<\/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-214401","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\/214401","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=214401"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/214401\/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=214401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=214401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=214401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}