{"id":233901,"date":"2025-11-19T07:46:59","date_gmt":"2025-11-19T03:46:59","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=233901","title":{"rendered":"Ax\u015fama q\u0259d\u0259r enerjili qalmaq \u00fc\u00e7\u00fcn s\u0259h\u0259r yem\u0259li"},"content":{"rendered":"

Günorta yuxululu\u011funun qar\u015f\u0131s\u0131n\u0131 almaq üçün gün \u0259rzind\u0259 ay\u0131q v\u0259 enerjili qalmaq üçün s\u0259h\u0259r yem\u0259yi üçün düzgün qidalar\u0131 seçm\u0259k vacibdir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, Prevention jurnal\u0131na gör\u0259, bir diyetoloq siz\u0259 gün boyu enerji ver\u0259n qidalar\u0131n ad\u0131n\u0131 ç\u0259kib.
\nYa\u011fs\u0131z mal \u0259ti<\/strong>
\nYa\u011fs\u0131z mal \u0259ti yor\u011funluqla mübariz\u0259 aparma\u011fa v\u0259 enerji s\u0259viyy\u0259sini art\u0131rma\u011fa köm\u0259k ed\u0259 bil\u0259n güclü bir qidad\u0131r. T\u0259rkibind\u0259ki yüks\u0259k miqdarda bioloji d\u0259mir b\u0259d\u0259nd\u0259 oksigen da\u015f\u0131nmas\u0131n\u0131n qorunmas\u0131nda mühüm rol oynay\u0131r. D\u0259mir, toxumalara oksigen da\u015f\u0131yan q\u0131rm\u0131z\u0131 qan hüceyr\u0259l\u0259rind\u0259ki zülal olan hemoglobinin istehsal\u0131 üçün vacibdir. D\u0259mirl\u0259 z\u0259ngin bir p\u0259hriz, xüsus\u0259n d\u0259 qad\u0131nlarda yor\u011funlu\u011fun ümumi s\u0259b\u0259bi olan anemiyan\u0131n qar\u015f\u0131s\u0131n\u0131 alma\u011fa köm\u0259k ed\u0259 bil\u0259r.<\/p>\n

Ya\u011fs\u0131z mal \u0259ti bitki m\u0259nb\u0259l\u0259rind\u0259 olan hem olmayan d\u0259mird\u0259n daha asan b\u0259d\u0259n t\u0259r\u0259find\u0259n m\u0259nims\u0259nil\u0259n bir d\u0259mir növü olan hem d\u0259mirin \u0259la m\u0259nb\u0259yidir. Bundan \u0259lav\u0259, ya\u011fs\u0131z mal \u0259ti, h\u0259tta xroniki yor\u011funluqla mübariz\u0259 aparma\u011fa köm\u0259k ed\u0259n bir amin tur\u015fusu olan L-karnitin ehtiva edir.<\/p>\n

Ya\u011fs\u0131z mal \u0259ti h\u0259mçinin nevroloji sa\u011flaml\u0131\u011f\u0131n qorunmas\u0131 v\u0259 madd\u0259l\u0259r mübadil\u0259nizin s\u0259m\u0259r\u0259li i\u015fl\u0259m\u0259si üçün vacib olan B12 vitamini m\u0259nb\u0259yidir. Doymu\u015f ya\u011f q\u0259bulunu minimuma endirm\u0259k üçün sirloin kimi ya\u011fs\u0131z mal \u0259ti seçin. Balansl\u0131, qidal\u0131 madd\u0259l\u0259rl\u0259 z\u0259ngin bir yem\u0259k üçün onu kinoa v\u0259 ya q\u0259hv\u0259yi düyü kimi tam tax\u0131llarla v\u0259 r\u0259ngli t\u0259r\u0259v\u0259zl\u0259rl\u0259 birl\u0259\u015fdirin.<\/p>\n

Noxud<\/strong>
\nNoxud yor\u011funluqla mübariz\u0259 apar\u0131r. Onlar h\u0259yati prosesl\u0259ri d\u0259st\u0259kl\u0259y\u0259n sink mineral\u0131n\u0131 ehtiva edir.
\nBu paxlal\u0131lar h\u0259mçinin gün \u0259rzind\u0259 sizi t\u0259min etm\u0259k üçün sabit enerji m\u0259nb\u0259yi t\u0259min ed\u0259n mür\u0259kk\u0259b karbohidratlarla z\u0259ngindir.
\nGöb\u0259l\u0259kl\u0259r<\/strong>
\nGöb\u0259l\u0259kl\u0259r enerji s\u0259viyy\u0259sini qorumaq bax\u0131m\u0131ndan d\u0259y\u0259rlidir. Mü\u0259yy\u0259n göb\u0259l\u0259k növl\u0259ri gün\u0259\u015f i\u015f\u0131\u011f\u0131na m\u0259ruz qald\u0131qda yax\u015f\u0131 D vitamini m\u0259nb\u0259yi ola bil\u0259r.
\nKivi<\/strong>
\nKivi vacib qida madd\u0259l\u0259rinin v\u0259 antioksidantlar\u0131n yüks\u0259k konsentrasiyas\u0131 say\u0259sind\u0259 yor\u011funluqla mübariz\u0259 aparmaq üçün \u0259la seçimdir. Bu kiçik, parlaq r\u0259ngli meyv\u0259l\u0259r, çat\u0131\u015fmazl\u0131q olduqda yor\u011funlu\u011fa s\u0259b\u0259b olan bir qida madd\u0259si olan C vitamini il\u0259 z\u0259ngindir.
\nMakadamiya qoz-f\u0131nd\u0131qlar\u0131<\/strong>
\nMakadamiya qoz-f\u0131nd\u0131qlar\u0131 z\u0259ngin qida profilin\u0259 malikdir. Onlar gün \u0259rzind\u0259 enerjini qoruma\u011fa köm\u0259k ed\u0259n sabit v\u0259 uzunmüdd\u0259tli enerji m\u0259nb\u0259yi t\u0259min ed\u0259n sa\u011flam ya\u011flar ehtiva edir.
\nBanan<\/strong>
\nBanan tez-tez sür\u0259tli enerji art\u0131m\u0131 üçün \u0259n yax\u015f\u0131 qidalardan biri hesab olunur. Karbohidratlar, t\u0259bii \u015f\u0259k\u0259rl\u0259r v\u0259 lifl\u0259 z\u0259ngin olan onlar gün \u0259rzind\u0259 sabit enerji burax\u0131l\u0131\u015f\u0131n\u0131 t\u0259min edir. Bananlar h\u0259mçinin, xüsus\u0259n d\u0259 fiziki f\u0259aliyy\u0259td\u0259n sonra \u0259z\u0259l\u0259l\u0259rin düzgün i\u015fl\u0259m\u0259sini t\u0259min etm\u0259y\u0259 v\u0259 q\u0131colmalar\u0131n qar\u015f\u0131s\u0131n\u0131 alma\u011fa köm\u0259k ed\u0259n vacib bir qida madd\u0259si olan kaliumla z\u0259ngindir.
\nKefir<\/strong>
\n\u018fn\u0259n\u0259vi olaraq in\u0259k v\u0259 ya keçi südünd\u0259n haz\u0131rlanan fermentl\u0259\u015fdirilmi\u015f içki, sa\u011flam ba\u011f\u0131rsaq mikrobiomunu t\u0259\u015fviq ed\u0259n probiotikl\u0259r, vitaminl\u0259r v\u0259 minerallarla z\u0259ngindir. Probiotikl\u0259r b\u0259d\u0259nin qida madd\u0259l\u0259rini s\u0259m\u0259r\u0259li \u015f\u0259kild\u0259 parçalamas\u0131na v\u0259 m\u0259nims\u0259m\u0259sin\u0259 köm\u0259k ed\u0259 bil\u0259r v\u0259 gün \u0259rzind\u0259 enerji t\u0259min etm\u0259k üçün laz\u0131m olan yanaca\u011f\u0131 t\u0259min edir. Kefir h\u0259mçinin b\u0259d\u0259nin qidan\u0131 enerjiy\u0259 çevirm\u0259sin\u0259 v\u0259 yor\u011funluqla mübariz\u0259 aparmas\u0131na köm\u0259k etdiyi bilin\u0259n B vitaminl\u0259ri, xüsus\u0259n d\u0259 B12 ehtiva edir.
\n\u015eirin kartof<\/strong>
\n\u015eirin Kartof yava\u015f-yava\u015f qan dövran\u0131na qlükoza buraxan, daha uzunmüdd\u0259tli enerji t\u0259min ed\u0259n v\u0259 \u015f\u0259k\u0259rli q\u0259lyanalt\u0131lar\u0131n yaratd\u0131\u011f\u0131 q\u0259zalar\u0131n qar\u015f\u0131s\u0131n\u0131 alma\u011fa köm\u0259k ed\u0259n mür\u0259kk\u0259b karbohidratlarla z\u0259ngindir. \u015eirin kartof, \u0259z\u0259l\u0259 funksiyas\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n v\u0259 xüsus\u0259n d\u0259 fiziki f\u0259aliyy\u0259td\u0259n sonra yor\u011funluqla mübariz\u0259 aparma\u011fa köm\u0259k ed\u0259n vacib bir elektrolit olan kaliumla da z\u0259ngindir.
\n\u015eorba, salat kimi yem\u0259kl\u0259r\u0259 v\u0259 ya qida il\u0259 z\u0259ngin tax\u0131l yem\u0259kl\u0259ri üçün \u0259sas kimi \u015firin kartof \u0259lav\u0259 etm\u0259y\u0259 çal\u0131\u015f\u0131n.
\n\u0130spanaq<\/strong>
\nYor\u011funluqla mübariz\u0259 aparmaq üçün vacib olan d\u0259mir, maqnezium v\u0259 kalium qida madd\u0259l\u0259ri il\u0259 z\u0259ngin olan yarpaql\u0131 ya\u015f\u0131l. D\u0259mir b\u0259d\u0259nd\u0259 oksigen da\u015f\u0131yan q\u0131rm\u0131z\u0131 qan hüceyr\u0259l\u0259rinin istehsal\u0131na köm\u0259k edir, maqnezium is\u0259 \u0259z\u0259l\u0259 sa\u011flaml\u0131\u011f\u0131n\u0131 v\u0259 enerji istehsal\u0131n\u0131 d\u0259st\u0259kl\u0259yir.
\nYem\u0259kl\u0259riniz\u0259 ispanaq \u0259lav\u0259 etm\u0259k dar\u0131xd\u0131r\u0131c\u0131 olmamal\u0131d\u0131r. Onu salatlara \u0259lav\u0259 ed\u0259, smuzil\u0259r\u0259 qar\u0131\u015fd\u0131ra v\u0259 ya yan yem\u0259k kimi qovura bil\u0259rsiniz.
\nYumurta<\/strong>
\nYumurta protein m\u0259nb\u0259yidir v\u0259 bu, onlar\u0131 yor\u011funluqla mübariz\u0259 aparmaq üçün \u0259la seçim edir. Onlar h\u0259mçinin d\u0259mir, B vitaminl\u0259ri (m\u0259s\u0259l\u0259n, B12) v\u0259 b\u0259d\u0259nin y\u0131\u011f\u0131lm\u0131\u015f enerjini istifad\u0259y\u0259 yararl\u0131 yanaca\u011fa çevirm\u0259sin\u0259 köm\u0259k ed\u0259n lösin adl\u0131 amin tur\u015fusu il\u0259 z\u0259ngindir.
\nDig\u0259r bir faydas\u0131 is\u0259 yumurtalar\u0131n haz\u0131rlanmas\u0131n\u0131n asan olmas\u0131 v\u0259 müxt\u0259lif dadlara uy\u011funla\u015fmas\u0131d\u0131r. Onlar q\u0131zard\u0131la, qaynad\u0131la v\u0259 ya salat v\u0259 ya tax\u0131l qablar\u0131 kimi yem\u0259kl\u0259r\u0259 \u0259lav\u0259 edil\u0259 bil\u0259r.
\nYulaf<\/strong>
\nYulaf b\u0259d\u0259n t\u0259r\u0259find\u0259n yava\u015f-yava\u015f h\u0259zm olunan v\u0259 gün \u0259rzind\u0259 davaml\u0131 enerji burax\u0131lmas\u0131n\u0131 t\u0259min ed\u0259n mür\u0259kk\u0259b karbohidratlar\u0131n \u0259la m\u0259nb\u0259yidir. Bu davaml\u0131 enerji qan \u015f\u0259k\u0259rind\u0259 q\u0259fil s\u0131çray\u0131\u015flar\u0131n v\u0259 dü\u015fm\u0259l\u0259rin qar\u015f\u0131s\u0131n\u0131 alma\u011fa köm\u0259k ed\u0259 bil\u0259r v\u0259 bu da yulaf\u0131 sabit enerji v\u0259 konsentrasiyan\u0131 qorumaq üçün xüsusil\u0259 faydal\u0131 bir seçim hal\u0131na g\u0259tirir.
\nAlma<\/strong>
\nT\u0259bii karbohidrat v\u0259 lif t\u0259rkibin\u0259 gör\u0259 almalar \u0259la enerji art\u0131r\u0131c\u0131s\u0131d\u0131r. Onlar fruktoza kimi sür\u0259tli enerji art\u0131r\u0131c\u0131s\u0131 t\u0259min ed\u0259n sad\u0259 \u015f\u0259k\u0259rl\u0259rin z\u0259ngin m\u0259nb\u0259yidir v\u0259 lifl\u0259ri bu \u015f\u0259k\u0259rl\u0259rin qan dövran\u0131na burax\u0131lmas\u0131n\u0131 t\u0259nziml\u0259m\u0259y\u0259 köm\u0259k edir. Ani v\u0259 uzunmüdd\u0259tli enerjinin bu kombinasiyas\u0131 almalar\u0131 ideal q\u0259lyanalt\u0131 hal\u0131na g\u0259tirir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Günorta yuxululu\u011funun qar\u015f\u0131s\u0131n\u0131 almaq üçün gün \u0259rzind\u0259 ay\u0131q v\u0259 enerjili qalmaq üçün s\u0259h\u0259r yem\u0259yi üçün düzgün qidalar\u0131 seçm\u0259k vacibdir. Ucnoqta.az x\u0259b\u0259r verir ki, Prevention jurnal\u0131na gör\u0259, bir diyetoloq siz\u0259 gün…<\/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-233901","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\/233901","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=233901"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/233901\/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=233901"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=233901"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=233901"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}