{"id":232647,"date":"2025-10-27T06:14:49","date_gmt":"2025-10-27T02:14:49","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=232647","title":{"rendered":"Ac yatark\u0259n orqanizmd\u0259 n\u0259 ba\u015f verir?"},"content":{"rendered":"

Gec\u0259 acl\u0131\u011f\u0131 b\u0259d\u0259niniz\u0259 dü\u015fündüyünüzd\u0259n daha çox t\u0259sir edir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, bu, qan \u015f\u0259k\u0259rinin s\u0259viyy\u0259sini d\u0259yi\u015fdir\u0259, madd\u0259l\u0259r mübadil\u0259sini yava\u015flada v\u0259 h\u0259tta beyin f\u0259aliyy\u0259tin\u0259 t\u0259sir ed\u0259 bil\u0259r.
\nAc yatmaq olarm\u0131?<\/strong>
\nAc qar\u0131na yatmaq normald\u0131r. Bir insan\u0131n \u015fam yem\u0259yini buraxmas\u0131n\u0131n bir çox s\u0259b\u0259bi var:
\nDüzgün yem\u0259k c\u0259dv\u0259lin\u0259 riay\u0259t etm\u0259k – insan\u0131n n\u0259 q\u0259d\u0259r tez-tez yem\u0259si vacibdir. Üç tam yem\u0259k v\u0259 arada q\u0259lyanalt\u0131 yemisinizs\u0259, \u015fam yem\u0259yin\u0259 ehtiyac yoxdur;
\nGün \u0259rzind\u0259 istehlak edil\u0259n kaloril\u0259rin say\u0131n\u0131 azaltmaq – qaydalara \u0259m\u0259l ets\u0259niz, yatmazdan \u0259vv\u0259l mütl\u0259q acl\u0131q hiss etm\u0259y\u0259c\u0259ksiniz, amma insanlar\u0131n gec\u0259 gec saatlarda soyuducuya getm\u0259kd\u0259n niy\u0259 ç\u0259kindiyini anlamaq vacibdir;<\/p>\n

Fasil\u0259li qidalanmaq – bu p\u0259hriz\u0259 \u0259m\u0259l ets\u0259niz, tez-tez s\u0259h\u0259r yem\u0259yini, nahar\u0131 v\u0259 ya \u015fam yem\u0259yini burax\u0131rs\u0131n\u0131z. Bu, yuxu keyfiyy\u0259tin\u0259 heç bir \u015f\u0259kild\u0259 t\u0259sir etmir.<\/p>\n

Yatmazdan \u0259vv\u0259l n\u0259 vaxt yem\u0259k laz\u0131md\u0131r<\/strong>
\nBurada yen\u0259 d\u0259 qeyd etm\u0259k laz\u0131md\u0131r ki, h\u0259r v\u0259ziyy\u0259t f\u0259rdidir. Yem\u0259k poz\u011funlu\u011funun yuxuya t\u0259sir göst\u0259r\u0259 bil\u0259c\u0259yi mü\u0259yy\u0259n v\u0259ziyy\u0259tl\u0259r var. H\u0259mçinin, b\u0259zi hallarda qeyri-kafi yuxu h\u0259zm probleml\u0259rin\u0259 s\u0259b\u0259b ola bil\u0259r.<\/p>\n

Stressli h\u0259yat v\u0259 ya yuxu çat\u0131\u015fmazl\u0131\u011f\u0131 – \u0259g\u0259r yuxusuzsunuzsa, b\u0259d\u0259n yatmazdan \u0259vv\u0259l i\u015ftahan\u0131 stimulla\u015fd\u0131ran qrelin zülal\u0131n\u0131 daha çox ifraz etm\u0259y\u0259 ba\u015flayacaq;
\nQidalanma poz\u011funlu\u011fu – qida çat\u0131\u015fmazl\u0131\u011f\u0131 v\u0259 s\u0259rt p\u0259hrizl\u0259r yuxu poz\u011funluqlar\u0131na s\u0259b\u0259b ola bil\u0259r, buna gör\u0259 d\u0259 bel\u0259 hallarda insan tez-tez ax\u015fam mü\u0259yy\u0259n miqdarda yem\u0259k yem\u0259lidir.<\/p>\n

Gec\u0259 acl\u0131\u011f\u0131n\u0131n h\u0259yat keyfiyy\u0259tiniz\u0259 m\u0259nfi t\u0259sir etdiyini hiss edirsinizs\u0259, yuxu müt\u0259x\u0259ssisi v\u0259 ya diyetoloqa müraci\u0259t etm\u0259lisiniz.<\/p>\n

Acqar\u0131na yat\u0131n: h\u0259r hans\u0131 bir yan t\u0259siri varm\u0131?<\/strong>
\nB\u0259zi insanlar yatmazdan \u0259vv\u0259l q\u0259lyanalt\u0131 yem\u0259kd\u0259n ç\u0259kinm\u0259y\u0259 çal\u0131\u015f\u0131rlar, çünki bunun ç\u0259kil\u0259rin\u0259 m\u0259nfi t\u0259sir ed\u0259c\u0259yind\u0259n qorxurlar. Lakin gec\u0259 acl\u0131\u011f\u0131n\u0131n yaratd\u0131\u011f\u0131 narahatl\u0131q beyin ay\u0131ql\u0131\u011f\u0131n\u0131n inki\u015faf\u0131na mane ola bil\u0259r v\u0259 istirah\u0259t etm\u0259yi ç\u0259tinl\u0259\u015fdir\u0259 bil\u0259r. Buna gör\u0259 d\u0259, bel\u0259 bir insan s\u0259h\u0259r özünü l\u0259ng v\u0259 yor\u011fun hiss ed\u0259 bil\u0259r.
\nÖz növb\u0259sind\u0259, yuxu çat\u0131\u015fmazl\u0131\u011f\u0131 i\u015ftahan\u0131n t\u0259nziml\u0259nm\u0259sind\u0259n m\u0259sul olan beynin hiss\u0259sinin rahatlamas\u0131na mane olur. Bu, müxt\u0259lif yüks\u0259k kalorili qidalara olan ist\u0259yin artmas\u0131na s\u0259b\u0259b olur.<\/p>\n

Bu, 2013-cü ild\u0259 apar\u0131lan bir ara\u015fd\u0131rmada nümayi\u015f etdirilib. Aliml\u0259r yor\u011funlu\u011fun i\u015ftahan\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 v\u0259 ç\u0259ki art\u0131m\u0131na s\u0259b\u0259b oldu\u011funu a\u015fkar edibl\u0259r. Buna gör\u0259 d\u0259, günün sonunda makaron v\u0259 ya pizza il\u0259 acl\u0131\u011f\u0131n\u0131z\u0131 yat\u0131rmaqdansa, gün \u0259rzind\u0259 az kalorili qidalarla q\u0259lyanalt\u0131 etm\u0259k daha yax\u015f\u0131d\u0131r.<\/p>\n

\u018fz\u0259l\u0259 kütl\u0259si qurma\u011fa çal\u0131\u015fanlar üçün acqar\u0131na yatmaq da tövsiy\u0259 edilmir. Uzun müdd\u0259tli qida çat\u0131\u015fmazl\u0131\u011f\u0131 \u0259z\u0259l\u0259l\u0259rin parçalanmas\u0131na s\u0259b\u0259b olur.
\nT\u0259dqiqatlara gör\u0259, yatmazdan \u0259vv\u0259l zülal q\u0259bul etm\u0259k, xüsus\u0259n d\u0259 idmanla birlikd\u0259 olduqda, ç\u0259ki art\u0131m\u0131na s\u0259b\u0259b ola bil\u0259r.<\/p>\n

Ax\u015fam q\u0259lyanalt\u0131lar\u0131ndan kim ç\u0259kinm\u0259lidir?<\/strong>
\n2009-cu ild\u0259n 2014-cü il\u0259 q\u0259d\u0259r i\u015ftirakç\u0131lar\u0131 izl\u0259y\u0259n Yapon t\u0259dqiqat\u0131 metabolik sindrom (dislipidemiya) il\u0259 gec\u0259 yem\u0259k aras\u0131nda \u0259laq\u0259 a\u015fkar edib.
\nBu o dem\u0259kdir ki, yatmazdan \u0259vv\u0259l yem\u0259k diabet riskini art\u0131ra v\u0259 xolesterol s\u0259viyy\u0259sin\u0259 m\u0259nfi t\u0259sir göst\u0259r\u0259 bil\u0259r.
\nBa\u015fqa bir ara\u015fd\u0131rmaya gör\u0259, piyl\u0259nm\u0259 il\u0259 gec\u0259 yem\u0259k aras\u0131nda birba\u015fa \u0259laq\u0259 var.<\/p>\n

Bu, insan\u0131n ax\u015fam gec yediyi \u015feyl\u0259rd\u0259n daha çox, yem\u0259kl\u0259rinin kalori miqdar\u0131ndan v\u0259 s\u0259h\u0259r yem\u0259yini buraxmas\u0131ndan qaynaqlan\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gec\u0259 acl\u0131\u011f\u0131 b\u0259d\u0259niniz\u0259 dü\u015fündüyünüzd\u0259n daha çox t\u0259sir edir. Ucnoqta.az x\u0259b\u0259r verir ki, bu, qan \u015f\u0259k\u0259rinin s\u0259viyy\u0259sini d\u0259yi\u015fdir\u0259, madd\u0259l\u0259r mübadil\u0259sini yava\u015flada v\u0259 h\u0259tta beyin f\u0259aliyy\u0259tin\u0259 t\u0259sir ed\u0259 bil\u0259r. Ac yatmaq olarm\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":[100],"tags":[],"class_list":["post-232647","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\/232647","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=232647"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/232647\/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=232647"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=232647"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=232647"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}