{"id":236437,"date":"2026-01-06T09:44:56","date_gmt":"2026-01-06T05:44:56","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=236437","title":{"rendered":"Yuxusuzlu\u011fa son:"},"content":{"rendered":"<p><strong>Yax\u015f\u0131 bir gec\u0259 yuxusu \u015fans\u0131n\u0131z\u0131 art\u0131rma\u011fa k&ouml;m\u0259k ed\u0259 bil\u0259c\u0259k bir &ccedil;ox amil var. P\u0259hriziniz, \u015f&uuml;bh\u0259siz ki, onlardan biridir.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, t\u0259r\u0259v\u0259zl\u0259r d\u0259 daxil olmaqla, daha yax\u015f\u0131 yatma\u011f\u0131n\u0131za k&ouml;m\u0259k ed\u0259 bil\u0259c\u0259k bir &ccedil;ox ba\u015fqa qida var.<br \/>\n\u018fsas qida madd\u0259l\u0259ri ehtiva ed\u0259n t\u0259r\u0259v\u0259zl\u0259r\u0259 diqq\u0259t yetirin.<\/p>\n<p>B\u0259zi vitaminl\u0259r v\u0259 minerallar yatma\u011f\u0131n\u0131za k&ouml;m\u0259k etm\u0259k qabiliyy\u0259ti il\u0259 tan\u0131n\u0131r v\u0259 onlar\u0131 ehtiva ed\u0259n t\u0259r\u0259v\u0259zl\u0259r kimi qidalar\u0131 yem\u0259k daha yax\u015f\u0131 yatma\u011f\u0131n\u0131za k&ouml;m\u0259k ed\u0259 bil\u0259r. Qidalanma v\u0259 Dietetika Akademiyas\u0131n\u0131n diyetoloqu Debbi Petitpain a\u015fa\u011f\u0131dak\u0131lara diqq\u0259t yetirm\u0259yi t\u0259klif edir:<br \/>\nMaqnezium: Beyin funksiyas\u0131n\u0131 d\u0259st\u0259kl\u0259yir v\u0259 melatoninin t\u0259nziml\u0259nm\u0259sin\u0259 k&ouml;m\u0259k edir.<br \/>\nTriptofan: Yuxunun t\u0259nziml\u0259nm\u0259si &uuml;&ccedil;&uuml;n \u0259sas hormonlar olan serotonin v\u0259 melatonin\u0259 &ccedil;evril\u0259n bir amin tur\u015fusu.<br \/>\nKalium: \u018fz\u0259l\u0259 spazmlar\u0131n\u0131n qar\u015f\u0131s\u0131n\u0131 alma\u011fa k&ouml;m\u0259k edir v\u0259 gec\u0259 oyan\u0131\u015flar\u0131n\u0131n say\u0131n\u0131 azalda bil\u0259n sinir funksiyas\u0131n\u0131 d\u0259st\u0259kl\u0259yir.<br \/>\nB6 vitamini: Triptofan\u0131n serotonin v\u0259 melatonin\u0259 &ccedil;evrilm\u0259sini t\u0259\u015fviq edir.<br \/>\nMelatonin: Yuxu-oyanma d&ouml;vrl\u0259rin\u0259 birba\u015fa t\u0259sir g&ouml;st\u0259rir.<br \/>\nSonuncu yem\u0259yinizi yatmazdan bir ne&ccedil;\u0259 saat \u0259vv\u0259l yeyin.<br \/>\nDolu m\u0259d\u0259 gec\u0259l\u0259r oyaq qalma\u011f\u0131n\u0131za v\u0259 yuxunuzu pozmas\u0131na s\u0259b\u0259b ola bil\u0259r.<\/p>\n<p><strong>Yuxuya k&ouml;m\u0259k ed\u0259n qidalar<\/strong><br \/>\nAvokado<br \/>\nAvokadolar maqnezium v\u0259 B vitaminl\u0259ri, el\u0259c\u0259 d\u0259 sa\u011flam ya\u011flar ehtiva edir ki, bu da &ouml;z&uuml;n&uuml;z&uuml; daha uzun m&uuml;dd\u0259t tox hiss etm\u0259yiniz\u0259 k&ouml;m\u0259k ed\u0259 bil\u0259r.<br \/>\n\u0130spanaq v\u0259 dig\u0259r yarpaql\u0131 g&ouml;y\u0259rtil\u0259r<br \/>\n\u0130spanaq v\u0259 k\u0259l\u0259m kimi yarpaql\u0131 g&ouml;y\u0259rtil\u0259r melatonin s\u0259viyy\u0259sini t\u0259nziml\u0259m\u0259y\u0259 k&ouml;m\u0259k ed\u0259 bil\u0259c\u0259k &ccedil;oxlu maqnezium ehtiva edir.<br \/>\n<strong>Edamame<\/strong><br \/>\nEdamame triptofan v\u0259 maqnezium m\u0259nb\u0259yidir. O, h\u0259m&ccedil;inin protein t\u0259min edir.<br \/>\n<strong>\u015eirin kartof<\/strong><br \/>\nBu super qida kalium v\u0259 lifl\u0259 z\u0259ngindir v\u0259 siz\u0259 antioksidantlar\u0131n art\u0131r\u0131lmas\u0131n\u0131 t\u0259min edir.<br \/>\n<strong>&nbsp;Pomidorlar<\/strong><br \/>\nDadl\u0131 pomidorlar bir &ccedil;ox antioksidan v\u0259 vitamin, el\u0259c\u0259 d\u0259 az miqdarda melatonin ehtiva edir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yax\u015f\u0131 bir gec\u0259 yuxusu \u015fans\u0131n\u0131z\u0131 art\u0131rma\u011fa k&ouml;m\u0259k ed\u0259 bil\u0259c\u0259k bir &ccedil;ox amil var. P\u0259hriziniz, \u015f&uuml;bh\u0259siz ki, onlardan biridir. Ucnoqta.az x\u0259b\u0259r verir ki, t\u0259r\u0259v\u0259zl\u0259r d\u0259 daxil olmaqla, daha yax\u015f\u0131 yatma\u011f\u0131n\u0131za k&ouml;m\u0259k&hellip;<\/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-236437","post","type-post","status-publish","format-standard","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/236437","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=236437"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/236437\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=236437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=236437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=236437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}