{"id":230156,"date":"2025-09-09T06:45:15","date_gmt":"2025-09-09T02:45:15","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=230156","title":{"rendered":"M\u00fck\u0259mm\u0259l s\u0259h\u0259r yem\u0259yi formulas\u0131 –"},"content":{"rendered":"

S\u0259h\u0259r yem\u0259yi yey\u0259rk\u0259n t\u0259kc\u0259 b\u0259d\u0259nimizi deyil, beynimizi d\u0259 enerji il\u0259 t\u0259min edirik. Yax\u015f\u0131 planla\u015fd\u0131r\u0131lm\u0131\u015f s\u0259h\u0259r yem\u0259yi diqq\u0259timizi c\u0259ml\u0259m\u0259y\u0259, ay\u0131q-say\u0131q olma\u011fa v\u0259 h\u0259tta sevimli su \u015fü\u015f\u0259mizi hara qoydu\u011fumuzu xat\u0131rlama\u011fa köm\u0259k ed\u0259 bil\u0259r. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, bu bar\u0259d\u0259 “Eatingwell” yaz\u0131r.<\/p>\n

"Bir gec\u0259 oruc tutduqdan sonra beyninizin iti qalmaq v\u0259 diqq\u0259tinizi c\u0259ml\u0259m\u0259y\u0259 köm\u0259k etm\u0259k üçün yanacaq v\u0259 qida madd\u0259l\u0259rin\u0259 ehtiyac\u0131 var v\u0259 s\u0259h\u0259r yem\u0259yini atmaq gün \u0259rzind\u0259 l\u0259nglik hissi yarada bil\u0259r" – diyetoloq Lauren Manaçer deyib.<\/p>\n

Onun fikrinc\u0259, yediyimiz "kritik \u0259h\u0259miyy\u0259t\u0259 malikdir", ilk di\u015fl\u0259m\u0259ni q\u0259bul etm\u0259zd\u0259n \u0259vv\u0259l etdikl\u0259rimiz kimi. Yem\u0259diyimiz \u015feyl\u0259r d\u0259 ön\u0259mlidir deyir.
\nBel\u0259likl\u0259, beyninizin yax\u015f\u0131 i\u015fl\u0259m\u0259sini t\u0259min etm\u0259k üçün mük\u0259mm\u0259l s\u0259h\u0259r yem\u0259yi formulas\u0131 olmal\u0131d\u0131r. <\/p>\n

1. Q\u0259hv\u0259d\u0259n \u0259vv\u0259l su için<\/strong>
\nDiyetoloq Anne Danahi deyir: "N\u0259ml\u0259nm\u0259 beyin funksiyas\u0131 üçün vacibdir v\u0259 h\u0259tta yüngül susuzla\u015fd\u0131rma konsentrasiyan\u0131, zehni performans\u0131n\u0131 v\u0259 diqq\u0259tini poza bil\u0259r".
\nT\u0259dqiqatlar göst\u0259rir ki, kifay\u0259t q\u0259d\u0259r su içm\u0259m\u0259k emal sür\u0259tiniz\u0259, yadda\u015f\u0131n\u0131za v\u0259 diqq\u0259tiniz\u0259 m\u0259nfi t\u0259sir göst\u0259r\u0259 bil\u0259r.
\nQ\u0259hv\u0259nin t\u0259rkibind\u0259 su olsa da, \u0259vv\u0259lc\u0259d\u0259n bir st\u0259kan su içm\u0259k n\u0259mli qalma\u011f\u0131n\u0131za köm\u0259k ed\u0259 bil\u0259r.
\n2. Zülallar\u0131 karbohidratlarla birl\u0259\u015fdirin<\/strong>
\nS\u0259h\u0259r yem\u0259yini atlamaqdansa, s\u0259h\u0259r yem\u0259yi yem\u0259k beyin üçün daha yax\u015f\u0131d\u0131r. Bir ara\u015fd\u0131rma, h\u0259ft\u0259d\u0259 yaln\u0131z 1-2 d\u0259f\u0259 s\u0259h\u0259r yem\u0259yini atlayan ya\u015fl\u0131 yetkinl\u0259rin münt\u0259z\u0259m s\u0259h\u0259r yem\u0259yi yey\u0259nl\u0259r\u0259 nisb\u0259t\u0259n koqnitiv testl\u0259rd\u0259 daha pis n\u0259tic\u0259 göst\u0259rdiyini göst\u0259rdi.
\nAncaq s\u0259h\u0259r yem\u0259yinizd\u0259ki qida madd\u0259l\u0259rinin keyfiyy\u0259ti v\u0259 birl\u0259\u015fm\u0259si d\u0259 vacibdir. Tax\u0131l, tost, meyv\u0259 v\u0259 ya yulaf ezmesi kimi klassik qidalar beyninizin yanacaq üçün istifad\u0259 etdiyi karbohidratlar\u0131 t\u0259min ets\u0259 d\u0259, karbohidratlar v\u0259 protein balans\u0131 vacibdir.
\nS\u0259h\u0259r yem\u0259yi üçün yax\u015f\u0131 protein m\u0259nb\u0259l\u0259rin\u0259 k\u0259smik, qat\u0131q, ya\u011fs\u0131z süd, soya südü, yumurta, q\u0131z\u0131lbal\u0131q v\u0259 h\u0259tta ton bal\u0131\u011f\u0131 daxildir.
\nBuna baxmayaraq, karbohidratlar\u0131 tamamil\u0259 atlamay\u0131n.
\nZülal v\u0259 karbohidratlar beyniniz\u0259 t\u0259kan verm\u0259k üçün birlikd\u0259 i\u015fl\u0259y\u0259n iki \u0259sas amildir.
\n3. Gil\u0259meyv\u0259 yeyin<\/strong>
\nGil\u0259meyv\u0259 beyin funksiyas\u0131n\u0131 d\u0259st\u0259kl\u0259m\u0259y\u0259 köm\u0259k ed\u0259n lif, minerallar, vitaminl\u0259r v\u0259 polifenollarla z\u0259ngindir. Onlar\u0131n göz\u0259l, tünd b\u0259növ\u015f\u0259yi, q\u0131rm\u0131z\u0131 v\u0259 mavi r\u0259ngl\u0259ri antosiyaninl\u0259rin \u0259lam\u0259tidir. Bu güclü antioksidanlar\u0131n beyin\u0259 qan ax\u0131n\u0131 art\u0131raraq yadda\u015f\u0131 v\u0259 idrak sa\u011flaml\u0131\u011f\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131rd\u0131\u011f\u0131 dü\u015fünülür.
\nQaragil\u0259, böyürtk\u0259n, moruq v\u0259 çiy\u0259l\u0259k yax\u015f\u0131 seçimdir. T\u0259z\u0259 gil\u0259meyv\u0259 mövsümd\u0259n k\u0259narda olduqda, beyniniz üçün eyni d\u0259r\u0259c\u0259d\u0259 faydal\u0131 olan dondurulmu\u015f gil\u0259meyv\u0259 c\u0259hd edin.
\n4. Yumurta yeyin<\/strong>
\nYumurta yaln\u0131z böyük bir protein m\u0259nb\u0259yi deyil. Onlar\u0131n t\u0259rkibind\u0259 beyin funksiyas\u0131n\u0131 art\u0131ra bil\u0259n dig\u0259r qidalar da var. Kolin, xüsus\u0259n d\u0259 beyin funksiyas\u0131n\u0131, yadda\u015f\u0131 v\u0259 \u0259hval-ruhiyy\u0259ni qorumaq üçün çox vacibdir, lakin çoxumuz bundan kifay\u0259t q\u0259d\u0259r alm\u0131r\u0131q.
\nT\u0259dqiqatlar yüks\u0259k kolin q\u0259bulunu daha sür\u0259tli \u015fifahi v\u0259 vizual yadda\u015f da daxil olmaqla t\u0259kmill\u0259\u015fdirilmi\u015f idrak performans\u0131 il\u0259 \u0259laq\u0259l\u0259ndirdi.
\nB\u0259d\u0259nimiz kolin istehsal ed\u0259 bilm\u0259diyi üçün onu qida v\u0259 ya \u0259lav\u0259l\u0259rd\u0259n almal\u0131y\u0131q. Yaln\u0131z bir böyük yumurta günd\u0259lik q\u0259bulunuzun 27 faizini t\u0259min edir.
\n5. \u018flav\u0259 \u015f\u0259k\u0259ri m\u0259hdudla\u015fd\u0131r\u0131n<\/strong>
\nBeyniniz qlükozadan (sad\u0259 \u015f\u0259k\u0259r) \u0259sas yanacaq kimi istifad\u0259 ets\u0259 d\u0259, karbohidratlar\u0131n\u0131z\u0131 \u0259lav\u0259 edilmi\u015f \u015f\u0259k\u0259rd\u0259n almaqdansa meyv\u0259l\u0259rd\u0259n v\u0259 tam tax\u0131llardan almaq daha yax\u015f\u0131d\u0131r. T\u0259dqiqatlar, h\u0259ddind\u0259n art\u0131q \u015f\u0259k\u0259r \u0259lav\u0259 etm\u0259yi planla\u015fd\u0131rma, inc\u0259 motor bacar\u0131qlar\u0131 v\u0259 emal sür\u0259ti d\u0259 daxil olmaqla z\u0259if koqnitiv funksiya il\u0259 \u0259laq\u0259l\u0259ndirdi.
\n\u018flav\u0259 edilmi\u015f \u015f\u0259k\u0259r d\u0259 tez udulur, bu da davaml\u0131 enerji t\u0259min etm\u0259k \u0259v\u0259zin\u0259 qan \u015f\u0259k\u0259rinin artmas\u0131na v\u0259 q\u0259zalara s\u0259b\u0259b ola bil\u0259r. Çoxumuz \u0259vv\u0259lc\u0259 çoxlu \u015f\u0259k\u0259r \u0259lav\u0259 etdiyimiz üçün, yüks\u0259k \u015f\u0259k\u0259rli s\u0259h\u0259r yem\u0259yi faktiki olaraq günün gec saatlar\u0131nda bunu a\u015faca\u011f\u0131n\u0131za z\u0259man\u0259t verir.<\/p>\n","protected":false},"excerpt":{"rendered":"

S\u0259h\u0259r yem\u0259yi yey\u0259rk\u0259n t\u0259kc\u0259 b\u0259d\u0259nimizi deyil, beynimizi d\u0259 enerji il\u0259 t\u0259min edirik. Yax\u015f\u0131 planla\u015fd\u0131r\u0131lm\u0131\u015f s\u0259h\u0259r yem\u0259yi diqq\u0259timizi c\u0259ml\u0259m\u0259y\u0259, ay\u0131q-say\u0131q olma\u011fa v\u0259 h\u0259tta sevimli su \u015fü\u015f\u0259mizi hara qoydu\u011fumuzu xat\u0131rlama\u011fa köm\u0259k ed\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-230156","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\/230156","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=230156"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/230156\/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=230156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=230156"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=230156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}