{"id":222270,"date":"2025-04-25T07:11:16","date_gmt":"2025-04-25T03:11:16","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=222270","title":{"rendered":"S\u0259h\u0259r yem\u0259yi niy\u0259 “krallar” kimi olmal\u0131d\u0131r"},"content":{"rendered":"

S\u0259h\u0259r t\u0259l\u0259sik bir çox insan bütün gün \u0259rzind\u0259 onlara enerji ver\u0259n vacib bir h\u0259r\u0259k\u0259ti unudur. 
\nS\u0259h\u0259r yem\u0259yi tez-tez günün \u0259n vacib yem\u0259yi adlan\u0131r v\u0259 bunun yax\u015f\u0131 bir s\u0259b\u0259bi var.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki. diyetoloq Alena Kapustina RuNews24.ru-ya müsahib\u0259sind\u0259 s\u0259h\u0259r yem\u0259yinin kalori bax\u0131m\u0131ndan niy\u0259 “kral” olmas\u0131 laz\u0131m oldu\u011funu v\u0259 bunun sa\u011flaml\u0131\u011fa v\u0259 sa\u011flaml\u0131\u011faa nec\u0259 t\u0259sir etdiyini izah edib.<\/p>\n

N\u0259\u015frin h\u0259msöhb\u0259tinin qeyd etdiyi kimi, bir gec\u0259 yuxusundan sonra orqanizm acl\u0131q v\u0259ziyy\u0259tind\u0259dir v\u0259 bütün h\u0259yati prosesl\u0259r\u0259 ba\u015flamaq üçün ona enerji laz\u0131md\u0131r. 
\n"Yüks\u0259k kalorili s\u0259h\u0259r yem\u0259yi qaraciy\u0259rd\u0259 v\u0259 \u0259z\u0259l\u0259l\u0259rd\u0259 qlikogen ehtiyatlar\u0131n\u0131 doldurma\u011fa köm\u0259k edir, bu da qanda \u015f\u0259k\u0259rin sabit s\u0259viyy\u0259sini t\u0259min edir v\u0259 z\u0259iflik v\u0259 yor\u011funluq hissl\u0259rinin qar\u015f\u0131s\u0131n\u0131 al\u0131r", diyetoloq qeyd edib.<\/p>\n

Bundan \u0259lav\u0259, tam s\u0259h\u0259r yem\u0259yi madd\u0259l\u0259r mübadil\u0259sini yax\u015f\u0131la\u015fd\u0131rma\u011fa köm\u0259k edir. M\u0259s\u0259l\u0259n, ara\u015fd\u0131rmalar göst\u0259rir ki, s\u0259h\u0259rl\u0259r doyurucu yem\u0259k yey\u0259n insanlar gün \u0259rzind\u0259 i\u015ftahlar\u0131n\u0131 daha yax\u015f\u0131 idar\u0259 ed\u0259 bilirl\u0259r v\u0259 nahar v\u0259 ya \u015fam yem\u0259yind\u0259 h\u0259ddind\u0259n art\u0131q yem\u0259y\u0259 daha az meyllidirl\u0259r. <\/p>\n

"Bu, sa\u011flam ç\u0259ki saxlama\u011fa köm\u0259k edir v\u0259 metabolik x\u0259st\u0259likl\u0259rin inki\u015faf riskini azald\u0131r. Bundan \u0259lav\u0259, yüks\u0259k kalorili s\u0259h\u0259r yem\u0259yi idrak funksiyalar\u0131na – konsentrasiyaya, yadda\u015fa v\u0259 performansa müsb\u0259t t\u0259sir göst\u0259rir. Bu, xüsusil\u0259 u\u015faqlar v\u0259 yeniyetm\u0259l\u0259r, h\u0259mçinin aktiv h\u0259yat t\u0259rzi keçir\u0259n v\u0259 ya zehni i\u015fl\u0259 m\u0259\u015f\u011ful olanlar üçün vacibdir ", – Alena Kapustina vur\u011fulad\u0131.<\/p>\n

Dietoloq s\u0259h\u0259r p\u0259hrizind\u0259 zülallar (yumurta, k\u0259smik), mür\u0259kk\u0259b karbohidratlar (bütün tax\u0131l çör\u0259yi, yulaf ezmesi), sa\u011flam ya\u011flar (f\u0131nd\u0131q, avokado) v\u0259 t\u0259z\u0259 t\u0259r\u0259v\u0259z v\u0259 ya meyv\u0259l\u0259r daxil etm\u0259yi m\u0259sl\u0259h\u0259t görür. Bu balansla\u015fd\u0131r\u0131lm\u0131\u015f s\u0259h\u0259r yem\u0259yi b\u0259d\u0259ninizi bir neç\u0259 saat \u0259rzind\u0259 bütün laz\u0131mi qida v\u0259 enerji il\u0259 t\u0259min ed\u0259c\u0259kdir. 
\n"Kral" s\u0259h\u0259r yem\u0259yi yaln\u0131z dadl\u0131 deyil, h\u0259m d\u0259 sa\u011flamd\u0131r. O, bütün günün tonunu t\u0259yin edir, sa\u011flaml\u0131\u011f\u0131 qoruma\u011fa köm\u0259k edir v\u0259 h\u0259yat keyfiyy\u0259tini yax\u015f\u0131la\u015fd\u0131r\u0131r", – dey\u0259 ekspert yekunla\u015fd\u0131r\u0131b.
\n <\/p>\n","protected":false},"excerpt":{"rendered":"

S\u0259h\u0259r t\u0259l\u0259sik bir çox insan bütün gün \u0259rzind\u0259 onlara enerji ver\u0259n vacib bir h\u0259r\u0259k\u0259ti unudur.  S\u0259h\u0259r yem\u0259yi tez-tez günün \u0259n vacib yem\u0259yi adlan\u0131r v\u0259 bunun yax\u015f\u0131 bir s\u0259b\u0259bi var. Ucnoqta.az…<\/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-222270","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\/222270","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=222270"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/222270\/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=222270"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=222270"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=222270"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}