{"id":234510,"date":"2025-12-01T07:29:34","date_gmt":"2025-12-01T03:29:34","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=234510","title":{"rendered":"\u015eam yem\u0259yi \u00fc\u00e7\u00fcn"},"content":{"rendered":"

Gec yem\u0259k b\u0259d\u0259nin aktiv qalmas\u0131na i\u015far\u0259 edir. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, C\u0259nubi Kaliforniya Universitetinin Uzunömürlülük \u0130nstitutunun direktoru Valter Longo British GQ-y\u0259 bildirib ki, bu, yuxu keyfiyy\u0259tin\u0259 m\u0259nfi t\u0259sir göst\u0259r\u0259 v\u0259 kalori yand\u0131rma s\u0259m\u0259r\u0259liliyin\u0259 t\u0259sir göst\u0259r\u0259 bil\u0259r.<\/p>\n

M\u0259s\u0259l\u0259n, gec\u0259 yar\u0131s\u0131 yat\u0131rs\u0131n\u0131zsa, son yem\u0259yiniz ax\u015fam saat 9:00-dan gec olmamal\u0131d\u0131r.
\nQidalanma üzr\u0259 dosent (Surrey Universiteti) Adam Kollins\u0259 gör\u0259, gec\u0259 ac qalma müdd\u0259ti n\u0259 q\u0259d\u0259r uzun sür\u0259rs\u0259, b\u0259d\u0259n bir o q\u0259d\u0259r yax\u015f\u0131 ya\u011f yand\u0131r\u0131r.<\/p>\n

\u015eam yem\u0259yini daha tez, yoxsa daha gec yem\u0259lisiniz?
\nGünün \u0259vv\u0259lind\u0259 daha çox kalori q\u0259bul etm\u0259k daha sa\u011flamd\u0131r. B\u0259d\u0259n aktiv dövrün ilk yar\u0131s\u0131nda qidan\u0131 daha yax\u015f\u0131 h\u0259zm edir.
\nUzunömürlü insanlar ad\u0259t\u0259n yüngül v\u0259 tez \u015fam yem\u0259yi yeyirl\u0259r v\u0259 s\u0259h\u0259r yem\u0259yind\u0259n \u0259n az\u0131 12 saat \u0259vv\u0259l yeyirl\u0259r. Bu, köhn\u0259 deyimi t\u0259sdiql\u0259yir: "S\u0259h\u0259r yem\u0259yini kral kimi, nahar\u0131 \u015fahzad\u0259 kimi, \u015fam yem\u0259yini is\u0259 kas\u0131b kimi yeyin".<\/p>\n

Lakin, bu qaydaya ciddi \u015f\u0259kild\u0259 riay\u0259t etm\u0259k h\u0259mi\u015f\u0259 real deyil.
\n"Bir çox insan acl\u0131q hiss etm\u0259dikl\u0259ri üçün böyük bir s\u0259h\u0259r yem\u0259yi yem\u0259kd\u0259 ç\u0259tinlik ç\u0259kirl\u0259r", Kollins qeyd edir.
\n\u015eam yem\u0259yi çox vaxt günün \u0259sas yem\u0259yidir. \u018fg\u0259r ümumi bir qidalanma plan\u0131na sadiq qalsan\u0131z v\u0259 televizorun qar\u015f\u0131s\u0131nda gec\u0259 q\u0259lyanalt\u0131lar\u0131ndan ç\u0259kins\u0259niz, gec \u015fam yem\u0259yi f\u0259lak\u0259tli olmayacaq.<\/p>\n

\u018fg\u0259r idman edirsinizs\u0259, xüsus\u0259n d\u0259 güc m\u0259\u015fql\u0259ri edirsinizs\u0259, protein v\u0259 karbohidratlarla z\u0259ngin doyurucu bir \u015fam yem\u0259yi \u0259z\u0259l\u0259l\u0259rin b\u0259rpas\u0131na köm\u0259k ed\u0259 bil\u0259r.
\nLongo \u015fam yem\u0259yini yatmazdan üç saat \u0259vv\u0259l bitirm\u0259yi v\u0259 yem\u0259kl\u0259r aras\u0131nda 12 saatl\u0131q fasil\u0259 saxlama\u011f\u0131 tövsiy\u0259 edir. Qidalanma plan\u0131n\u0131z\u0131 yaln\u0131z yuxu v\u0259 ya sa\u011flaml\u0131q probleml\u0259riniz varsa t\u0259nziml\u0259m\u0259k laz\u0131md\u0131r. Özünüzü yax\u015f\u0131 hiss edirsinizs\u0259 v\u0259 normal xolesterol v\u0259 qan t\u0259zyiqiniz varsa, haz\u0131rk\u0131 c\u0259dv\u0259liniz tamamil\u0259 m\u0259qbuldur. Lakin, probleml\u0259riniz varsa, kalori q\u0259bulunuzu s\u0259h\u0259r yem\u0259yin\u0259 v\u0259 nahara keçirm\u0259y\u0259 v\u0259 daha yüngül bir \u015fam yem\u0259yi yem\u0259y\u0259 çal\u0131\u015fmal\u0131s\u0131n\u0131z.
\nGec q\u0259lyanalt\u0131lar\u0131 mütl\u0259q çips v\u0259 ya peçenye ehtiva etmir. Bundan \u0259lav\u0259, \u0259dviyyatl\u0131, ya\u011fl\u0131 v\u0259 ya q\u0131zard\u0131lm\u0131\u015f qidalar m\u0259d\u0259nizi narahat ed\u0259 bil\u0259r, çoxlu \u015f\u0259k\u0259r \u0259lav\u0259 edilmi\u015f qidalar is\u0259 qan qlükozas\u0131nda k\u0259skin art\u0131mlara s\u0259b\u0259b ola bil\u0259r.
\nGec q\u0259lyanalt\u0131lar\u0131na g\u0259ldikd\u0259, n\u0259z\u0259r\u0259 al\u0131nmal\u0131 iki qida madd\u0259si var: protein v\u0259 lif. Qidalanma müt\u0259x\u0259ssisl\u0259ri t\u0259r\u0259find\u0259n tövsiy\u0259 edil\u0259n fermentl\u0259\u015fdirilmi\u015f k\u0259smik, ar\u0131qlamaq üçün \u0259n yax\u015f\u0131 gec\u0259 q\u0259lyanalt\u0131s\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gec yem\u0259k b\u0259d\u0259nin aktiv qalmas\u0131na i\u015far\u0259 edir.  Ucnoqta.az x\u0259b\u0259r verir ki, C\u0259nubi Kaliforniya Universitetinin Uzunömürlülük \u0130nstitutunun direktoru Valter Longo British GQ-y\u0259 bildirib ki, bu, yuxu keyfiyy\u0259tin\u0259 m\u0259nfi t\u0259sir göst\u0259r\u0259 v\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":[97],"tags":[],"class_list":["post-234510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maraqli"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/234510","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=234510"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/234510\/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=234510"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=234510"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=234510"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}