{"id":222377,"date":"2025-04-28T06:24:26","date_gmt":"2025-04-28T02:24:26","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=222377","title":{"rendered":"S\u0259h\u0259r yem\u0259yi \u00fc\u00e7\u00fcn \u0259n yax\u015f\u0131"},"content":{"rendered":"

Gün\u0259 ba\u015flama\u011f\u0131n \u0259n yax\u015f\u0131 yolu özünüz\u0259 dadl\u0131 v\u0259 sa\u011flam s\u0259h\u0259r yem\u0259yi haz\u0131rlamaqd\u0131r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, sa\u011flam, balansl\u0131 s\u0259h\u0259r yem\u0259yi yem\u0259k, a\u015fa\u011f\u0131 qan \u015f\u0259k\u0259ri il\u0259 g\u0259l\u0259n beyin duman\u0131ndan xilas olma\u011fa köm\u0259k ed\u0259 bil\u0259r.
\n\u018fg\u0259r ad\u0259t\u0259n s\u0259h\u0259rl\u0259r acl\u0131q hiss etmirsinizs\u0259, eybi yoxdur: s\u0259h\u0259r yem\u0259yiniz omlet v\u0259 pankekd\u0259n ibar\u0259t olmamal\u0131d\u0131r. 
\nQidalanma müt\u0259x\u0259ssisl\u0259ri Good Housekeeping-\u0259 s\u0259h\u0259r yem\u0259yi üçün hans\u0131 qidalar\u0131n \u0259n sa\u011flam oldu\u011funu bildiribl\u0259r.<\/p>\n

\u0130deal s\u0259h\u0259r yem\u0259yi protein, lifl\u0259 z\u0259ngin karbohidratlar v\u0259 sa\u011flam ya\u011flardan ibar\u0259t olmal\u0131d\u0131r – ist\u0259diyiniz q\u0259d\u0259r t\u0259r\u0259v\u0259z v\u0259 meyv\u0259 \u0259lav\u0259 ed\u0259 bil\u0259rsiniz. Zülallar\u0131 v\u0259 ya lifl\u0259 z\u0259ngin karbohidratlar\u0131 ya\u011flarla v\u0259 \u0259ksin\u0259 \u0259v\u0259z etm\u0259yin; Gününüzü h\u0259qiq\u0259t\u0259n düzgün ba\u015flamaq üçün h\u0259r üçü laz\u0131md\u0131r.<\/p>\n

\u018flav\u0259 \u015f\u0259k\u0259r\u0259 diqq\u0259t yetirin, o, qranola, yulaf ezmesi, simit, tax\u0131l v\u0259 barlar, h\u0259mçinin q\u0259hv\u0259, çay v\u0259 \u015fir\u0259 kimi \u015feyl\u0259rd\u0259 gizl\u0259nm\u0259y\u0259 meyllidir. Mümküns\u0259, \u015f\u0259k\u0259rsiz qidalar yem\u0259y\u0259 çal\u0131\u015f\u0131n ki, h\u0259r m\u0259hsulda \u015f\u0259k\u0259rin miqdar\u0131 10 q-dan az olsun.<\/p>\n

Yumurtalar\u0131n\u0131za v\u0259 ya s\u0259h\u0259r bo\u015fqab\u0131n\u0131zdak\u0131 h\u0259r \u015fey\u0259 qal\u0131q t\u0259r\u0259v\u0259z v\u0259 ya t\u0259z\u0259 otlar \u0259lav\u0259 edin. \u018flav\u0259 edilmi\u015f lif daha uzun müdd\u0259t tox (v\u0259 daha çox m\u0259mnun) hiss etm\u0259y\u0259 köm\u0259k ed\u0259c\u0259k.<\/p>\n

Ya\u011fs\u0131z zülallara sadiq qal\u0131n: Bekon dadl\u0131d\u0131r, lakin \u0259n yax\u015f\u0131 \u015f\u0259kild\u0259 mülayim l\u0259zz\u0259t al\u0131r. Bal\u0131q v\u0259 qu\u015f \u0259ti, lobya, paxlal\u0131lar, \u015f\u0259k\u0259rsiz süd m\u0259hsullar\u0131 (m\u0259s\u0259l\u0259n, qat\u0131q) v\u0259 yumurtalar\u0131 emal edilmi\u015f deli \u0259tl\u0259ri il\u0259 müqayis\u0259d\u0259 ya\u011fs\u0131z parçalara seçin.<\/p>\n

Siz\u0259 uzunmüdd\u0259tli enerji b\u0259x\u015f ed\u0259c\u0259k qidalarla z\u0259ngin s\u0259h\u0259r yem\u0259yi haz\u0131rlamaq üçün qar\u0131\u015fd\u0131r\u0131b uy\u011funla\u015fd\u0131ra bil\u0259c\u0259yiniz l\u0259zz\u0259tli inqrediyentl\u0259rin siyah\u0131s\u0131n\u0131 t\u0259qdim edirik.
\nk\u0259smik<\/strong>
\nYar\u0131m st\u0259kan az ya\u011fl\u0131 k\u0259smikd\u0259 14 qram zülal v\u0259 sa\u011flam dozada kalsium, vitamin B12 v\u0259 dig\u0259r qida madd\u0259l\u0259ri var. Qat\u0131q kimi çox yönlüdür. Üz\u0259rin\u0259 gil\u0259meyv\u0259 v\u0259 ya banan \u0259lav\u0259 edin v\u0259 ya s\u0259h\u0259r yem\u0259yi üçün tam tax\u0131ll\u0131 tostun üz\u0259rin\u0259 yay\u0131n.<\/p>\n

Yoqurt<\/strong>
\nYoqurtu qal\u0131n v\u0259 qaymaql\u0131d\u0131r, zülalla z\u0259ngindir (h\u0259r st\u0259kan üçün 14 q) v\u0259 \u0259la kalsium v\u0259 dig\u0259r vacib qidalar m\u0259nb\u0259yidir. Üst\u0259lik, bir çox markada ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131 üçün yax\u015f\u0131 olan probiotikl\u0259r var. Sonsuz dad variantlar\u0131 var, lakin \u0259lav\u0259 edilmi\u015f \u015f\u0259k\u0259rin miqdar\u0131na n\u0259zar\u0259t etm\u0259k ist\u0259yirsinizs\u0259, sad\u0259 qat\u0131q seçin, sonra öz meyv\u0259nizl\u0259 üstün\u0259 qoyun v\u0259 qoz-f\u0131nd\u0131q v\u0259 ya qranola s\u0259pin.
\nTam tax\u0131l m\u0259hsullar\u0131<\/strong>
\nDokular\u0131n\u0131z\u0131 iltihabdan qoruyan antioksidanlar\u0131 ehtiva ed\u0259n bütün tax\u0131llar\u0131 seçin. Onlar h\u0259mçinin kalsium, kalium, maqnezium, sink v\u0259 d\u0259mir kimi minerallarla z\u0259ngindirl\u0259r – güclü immunitet sistemi v\u0259 sa\u011flam ür\u0259k üçün vacib tikinti bloklar\u0131d\u0131r. Tam tax\u0131llarda olan B vitaminl\u0259ri d\u0259 orqanizm\u0259 qidalar\u0131 enerjiy\u0259 çevirm\u0259y\u0259 köm\u0259k edir.
\nÇia pudinq<\/strong>
\nÇia toxumlar\u0131 sa\u011flaml\u0131\u011f\u0131n\u0131z üçün kiçik dinamolard\u0131r. Onlar iltihabla mübariz\u0259 aparma\u011fa köm\u0259k ed\u0259n lif, zülal v\u0259 antioksidantlarla z\u0259ngindir. Çia toxumlar\u0131 glutensiz v\u0259 vegand\u0131r, bu da onlar\u0131 bir çox p\u0259hriz seçiml\u0259ri üçün \u0259la seçim edir. Dadl\u0131, qaymaql\u0131 çia pudinqi haz\u0131rlamaq üçün 1\/4 fincan çia toxumunu 1 st\u0259kan südl\u0259 birl\u0259\u015fdirin (bitki m\u0259n\u015f\u0259li v\u0259 ya in\u0259k südü, seçiminiz); qar\u0131\u015fd\u0131r\u0131n, örtün v\u0259 bir gec\u0259d\u0259 soyuducuya qoyun. Toxumlar mayeni udacaq v\u0259 dadl\u0131 pudinq\u0259 çevril\u0259c\u0259k. A\u011fcaqay\u0131n siropu, qoz ya\u011f\u0131, meyv\u0259, bal v\u0259 ya mür\u0259bb\u0259 \u0259lav\u0259 edin.
\nbanan<\/strong>
\nBanan mük\u0259mm\u0259l q\u0259lyanalt\u0131d\u0131r. Onlar sizi doydurma\u011fa köm\u0259k edir v\u0259 \u0259hval\u0131n\u0131z\u0131 yax\u015f\u0131la\u015fd\u0131ran v\u0259 narahatl\u0131\u011f\u0131 azaldan serotonin istehsal etm\u0259y\u0259 köm\u0259k ed\u0259n folat v\u0259 B6 vitamini ehtiva edir. H\u0259ll olunan lif h\u0259m d\u0259 xolesterolu m\u0259d\u0259-ba\u011f\u0131rsaq trakt\u0131ndan ç\u0131xararaq, qan dövran\u0131na daxil olmas\u0131n\u0131n v\u0259 damarlar\u0131n t\u0131xanmas\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 alaraq onu a\u015fa\u011f\u0131 salma\u011fa köm\u0259k edir. \u018fg\u0259r idman etm\u0259k üçün erk\u0259n qalxsan\u0131z, bananda olan kalium v\u0259 maqnezium elektrolitl\u0259ri tez sa\u011falma\u011f\u0131n\u0131za köm\u0259k ed\u0259c\u0259k. Ür\u0259k üçün daha çox fayda \u0259ld\u0259 etm\u0259k üçün bananlar\u0131 s\u0259h\u0259r yem\u0259yinizin üz\u0259rin\u0259 bir xör\u0259k qa\u015f\u0131\u011f\u0131 qoz il\u0259 do\u011fray\u0131n.
\nYumurta<\/strong>
\nKlassik omlet v\u0259 ya pi\u015fmi\u015f yumurta yem\u0259yin\u0259 hörm\u0259t etm\u0259d\u0259n s\u0259h\u0259r yem\u0259yi haqq\u0131nda dan\u0131\u015fa bilm\u0259rik. Onlar A, D v\u0259 B12 vitaminl\u0259ri il\u0259 z\u0259ngindir, ucuz v\u0259 qida madd\u0259l\u0259ri il\u0259 z\u0259ngindir. \u0130ki böyük yumurta da h\u0259r gün ehtiyac duydu\u011funuz kolin 50%-d\u0259n çoxunu ehtiva edir v\u0259 yaln\u0131z bir yumurtada t\u0259xmin\u0259n 8 qram protein var. Zülallar\u0131n h\u0259zm edilm\u0259si karbohidratlara nisb\u0259t\u0259n daha uzun sür\u0259r, buna gör\u0259 d\u0259 siz daha uzun müdd\u0259t toxluq hiss edirsiniz. Lif v\u0259 ya\u011fs\u0131z zülalla z\u0259ngin bir s\u0259h\u0259r yem\u0259yi üçün diliml\u0259nmi\u015f pomidor v\u0259 ya ispanaq, brokoli v\u0259 göb\u0259l\u0259k il\u0259 omlet il\u0259 tam tax\u0131ll\u0131 q\u0131zard\u0131lm\u0131\u015f yumurtan\u0131 s\u0131nay\u0131n.
\nGil\u0259meyv\u0259<\/strong>
\nÇiy\u0259l\u0259k, qaragil\u0259, böyürtk\u0259n v\u0259 moruq ist\u0259nil\u0259n s\u0259h\u0259r yem\u0259yin\u0259 mük\u0259mm\u0259l \u0259lav\u0259dir. Son t\u0259dqiqatlar göst\u0259rir ki, gil\u0259meyv\u0259 immunitet funksiyas\u0131n\u0131 v\u0259 m\u0259d\u0259-ba\u011f\u0131rsaq sistemini d\u0259st\u0259kl\u0259m\u0259k kimi bir çox b\u0259d\u0259n funksiyalar\u0131nda faydal\u0131 rol oynay\u0131r. Bir fincan çiy\u0259l\u0259kd\u0259 3 qram lif v\u0259 günd\u0259lik C vitamini ehtiyac\u0131n\u0131z var. Gil\u0259meyv\u0259l\u0259rin t\u0259rkibind\u0259ki antioksidantlar da qoruyucu xüsusiyy\u0259tl\u0259r\u0259 malikdir. Onlardan daha çox yem\u0259k qan damarlar\u0131n\u0131z\u0131 z\u0259r\u0259rli lövh\u0259d\u0259n qoruma\u011fa v\u0259 qan dövran\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131rma\u011fa köm\u0259k ed\u0259 bil\u0259r.
\navokado<\/strong>
\nTam tax\u0131ll\u0131 tostlar\u0131n üz\u0259rin\u0259 qaymaql\u0131 bir dilim avokado sürtm\u0259k (v\u0259 üstün\u0259 d\u0259niz duzu v\u0259 ya \u0259h\u0259ng qab\u0131\u011f\u0131 \u0259lav\u0259 etm\u0259k) s\u0259h\u0259rl\u0259r haz\u0131rlaya bil\u0259c\u0259yiniz \u0259n doyurucu s\u0259h\u0259r yem\u0259yind\u0259n biridir. Bu meyv\u0259l\u0259r ür\u0259k üçün faydal\u0131 ya\u011flar, su v\u0259 p\u0259hriz lifinin unikal birl\u0259\u015fm\u0259sini ehtiva edir. Bu kombinasiya dol\u011funluq hissini art\u0131r\u0131r v\u0259 günün gec saatlar\u0131nda h\u0259ddind\u0259n art\u0131q yem\u0259k ehtimal\u0131n\u0131 azald\u0131r. Avokadonun t\u0259rkibind\u0259ki doymam\u0131\u015f ya\u011flar da ür\u0259k x\u0259st\u0259liyi, h\u0259yat t\u0259rzi il\u0259 ba\u011fl\u0131 x\u0259rç\u0259ng v\u0259 diabet riskinin azalmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilib. Avokado tostu \u0259la birl\u0259\u015fm\u0259dir: T\u0259rkibind\u0259 h\u0259m avokadodan, h\u0259m d\u0259 bütün tax\u0131ldan olan B vitaminl\u0259ri v\u0259 minerallar var.
\nF\u0131nd\u0131q v\u0259 qoz ya\u011f\u0131<\/strong>
\nF\u0131st\u0131q ya\u011f\u0131 yaln\u0131z nahar qutusu sendviçl\u0259ri üçün deyil. Bu, h\u0259mçinin s\u0259h\u0259r yem\u0259yi üçün \u0259la yüks\u0259k proteinli seçimdir (2 xör\u0259k qa\u015f\u0131\u011f\u0131 porsiyada 8 qram protein, üst\u0259lik ür\u0259k üçün faydal\u0131 doymam\u0131\u015f ya\u011flar var). F\u0131nd\u0131q v\u0259 qoz-f\u0131nd\u0131q ümumiyy\u0259tl\u0259 xroniki x\u0259st\u0259likl\u0259r v\u0259 kilo itkisi v\u0259 ya saxlama riskinin azalmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir. Yaln\u0131z qoz-f\u0131nd\u0131qdan haz\u0131rlanan v\u0259 h\u0259r porsiyada 140 mq-dan az natrium ehtiva ed\u0259n qoz ya\u011f\u0131 axtar\u0131n. Stabilizator kimi ya\u011fdan istifad\u0259 ed\u0259n m\u0259hsullar da uy\u011fun g\u0259lir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gün\u0259 ba\u015flama\u011f\u0131n \u0259n yax\u015f\u0131 yolu özünüz\u0259 dadl\u0131 v\u0259 sa\u011flam s\u0259h\u0259r yem\u0259yi haz\u0131rlamaqd\u0131r. Ucnoqta.az x\u0259b\u0259r verir ki, sa\u011flam, balansl\u0131 s\u0259h\u0259r yem\u0259yi yem\u0259k, a\u015fa\u011f\u0131 qan \u015f\u0259k\u0259ri il\u0259 g\u0259l\u0259n beyin duman\u0131ndan xilas olma\u011fa…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-222377","post","type-post","status-publish","format-standard","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/222377","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=222377"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/222377\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=222377"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=222377"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=222377"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}