{"id":240959,"date":"2026-03-31T06:43:03","date_gmt":"2026-03-31T02:43:03","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=240959","title":{"rendered":"Yatmazdan \u0259vv\u0259l n\u0259l\u0259rd\u0259n \u00e7\u0259kinm\u0259li –"},"content":{"rendered":"

Ax\u015fam g\u0259l\u0259nd\u0259 b\u0259d\u0259n istirah\u0259t\u0259 v\u0259 b\u0259rpaya haz\u0131rla\u015f\u0131r. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, EatingWell-\u0259 gör\u0259, günün sonlar\u0131nda yem\u0259k yuxu keyfiyy\u0259ti üçün çox vacibdir. B\u0259zi qidalar h\u0259zmi stimulla\u015fd\u0131r\u0131r, tur\u015fulu\u011fu art\u0131r\u0131r v\u0259 ya kofein v\u0259 \u015f\u0259k\u0259r ehtiva edir – bunlar\u0131n ham\u0131s\u0131 yuxuya getm\u0259yi ç\u0259tinl\u0259\u015fdirir. Amma panik etm\u0259yin; qida q\u0259bulunuzu m\u0259hdudla\u015fd\u0131rmaq \u0259v\u0259zin\u0259, asanl\u0131qla v\u0259 dinc \u015f\u0259kild\u0259 yuxuya getm\u0259yiniz\u0259 köm\u0259k ed\u0259c\u0259k alternativl\u0259r var.<\/p>\n

Yatmazdan \u0259vv\u0259l çox ya\u011fl\u0131, tur\u015fulu v\u0259 ya \u015firin qidalar yem\u0259k b\u0259d\u0259ni istirah\u0259t etm\u0259k \u0259v\u0259zin\u0259 i\u015fl\u0259m\u0259y\u0259 m\u0259cbur ed\u0259 bil\u0259r. Bununla bel\u0259, kiçik, yüngül q\u0259lyanalt\u0131 acqar\u0131na yuxuya getm\u0259y\u0259 çal\u0131\u015fmaqdan daha yax\u015f\u0131d\u0131r.<\/p>\n

Pomidor. Tur\u015fu qidalar, xüsus\u0259n d\u0259 tur\u015fu reflüksü olan insanlarda m\u0259d\u0259 yanmas\u0131na s\u0259b\u0259b ola bil\u0259r. Onlar\u0131 s\u0259h\u0259r yeyin v\u0259 neytral qidalarla uy\u011funla\u015fd\u0131r\u0131n.
\nÇizburqerl\u0259r. Yüks\u0259k doymu\u015f ya\u011f t\u0259rkibi h\u0259zmi yava\u015flad\u0131r v\u0259 b\u0259d\u0259ni yuxu \u0259v\u0259zin\u0259 h\u0259zm\u0259 resurslar\u0131 yön\u0259ltm\u0259y\u0259 m\u0259cbur edir.
\nPonçikl\u0259r. Q\u0131zard\u0131lm\u0131\u015f v\u0259 \u015f\u0259k\u0259rli ponçikl\u0259r \u015f\u0259k\u0259rin artmas\u0131na v\u0259 m\u0259d\u0259 narahatl\u0131\u011f\u0131na s\u0259b\u0259b ola bil\u0259r. Onlar\u0131 t\u0259z\u0259 meyv\u0259 v\u0259 ya bitki çay\u0131 il\u0259 \u0259v\u0259z etm\u0259k daha yax\u015f\u0131d\u0131r.
\n\u015eokolad. Sinir sistemini stimulla\u015fd\u0131ran kofein ehtiva edir. Tünd \u015fokolad antioksidantlar üçün faydal\u0131d\u0131r, lakin yatmazdan \u0259vv\u0259l yuxuya mane ola bil\u0259r.
\nQuru meyv\u0259l\u0259r. Yüks\u0259k \u015f\u0259k\u0259r v\u0259 lif t\u0259rkibi h\u0259zm sistemini h\u0259ddind\u0259n art\u0131q yükl\u0259y\u0259 v\u0259 \u015fi\u015fm\u0259y\u0259 s\u0259b\u0259b ola bil\u0259r. Kiçik bir porsiya t\u0259z\u0259 meyv\u0259 seçin.
\nAc\u0131l\u0131 qidalar. Tur\u015fulu\u011fu art\u0131r\u0131r v\u0259 m\u0259d\u0259 narahatl\u0131\u011f\u0131na s\u0259b\u0259b ola bil\u0259r, xüsus\u0259n d\u0259 h\u0259ssas h\u0259zm v\u0259 ya reflüks varsa.
\nPizza. Pomidor sousu, ya\u011fl\u0131 pendir v\u0259 a\u011f qab\u0131q h\u0259zmi ç\u0259tinl\u0259\u015fdirir. Onu daha tez yem\u0259k v\u0259 ya nazik qab\u0131ql\u0131 daha yüngül seçiml\u0259r seçm\u0259k yax\u015f\u0131d\u0131r.
\nBif\u015fteks. Q\u0131rm\u0131z\u0131 \u0259tin böyük bir hiss\u0259sini h\u0259zm etm\u0259k ç\u0259tindir, buna gör\u0259 d\u0259 \u0259t ist\u0259yirsinizs\u0259, özünüzü kiçik bir porsiya v\u0259 ya qat\u0131qla m\u0259hdudla\u015fd\u0131r\u0131n.
\n\u015e\u0259k\u0259r v\u0259 \u015firin d\u0259nli bitkil\u0259r. \u015e\u0259k\u0259rli d\u0259nli bitkil\u0259r qan \u015f\u0259k\u0259rinin artmas\u0131na s\u0259b\u0259b ola bil\u0259r ki, bu da yuxunu pozur. Yulaf ezmesi v\u0259 ya gil\u0259meyv\u0259li az ya\u011fl\u0131 qat\u0131q seçin.
\nKartof fri. Yüks\u0259k duz v\u0259 ya\u011f t\u0259rkibi yuxuya mane ola bil\u0259r. Evd\u0259 haz\u0131rlanm\u0131\u015f popkorn v\u0259 ya yüngül qoz-f\u0131nd\u0131q daha yax\u015f\u0131d\u0131r.
\nGec\u0259l\u0259r q\u0259lyanalt\u0131 üçün sa\u011flam alternativl\u0259r<\/p>\n

Alma v\u0259 ya gil\u0259meyv\u0259 kimi meyv\u0259l\u0259r
\nYulaf \u0259zm\u0259si v\u0259 ya kiçik bir porsiya tam tax\u0131l çör\u0259yi
\nGil\u0259meyv\u0259li qat\u0131q v\u0259 ya k\u0259smik
\nKofeinsiz bitki çay\u0131<\/p>\n

\u018fsas m\u0259s\u0259l\u0259 özünüzü ac qoymamaq, eyni zamanda yatmazdan \u0259vv\u0259l m\u0259d\u0259nizi h\u0259ddind\u0259n art\u0131q yükl\u0259m\u0259m\u0259kdir. Yüngül q\u0259lyanalt\u0131 b\u0259d\u0259ninizin istirah\u0259t\u0259 haz\u0131rla\u015fmas\u0131na köm\u0259k ed\u0259c\u0259k v\u0259 siz t\u0259rav\u0259tli oyanacaqs\u0131n\u0131z.
\nYuxu yaln\u0131z yataqda keçirdiyiniz vaxtla ba\u011fl\u0131 deyil; bu, h\u0259m d\u0259 yatmazdan \u0259vv\u0259l yediyiniz \u015feyl\u0259 ba\u011fl\u0131d\u0131r. A\u011f\u0131r, ya\u011fl\u0131, tur\u015f v\u0259 \u015f\u0259k\u0259rli qidalardan ç\u0259kin\u0259r\u0259k yüngül, qidal\u0131 q\u0259lyanalt\u0131lara üstünlük ver\u0259r\u0259k, yuxunuzu yax\u015f\u0131la\u015fd\u0131racaq v\u0259 s\u0259h\u0259r özünüzü daha enerjili hiss ed\u0259c\u0259ksiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ax\u015fam g\u0259l\u0259nd\u0259 b\u0259d\u0259n istirah\u0259t\u0259 v\u0259 b\u0259rpaya haz\u0131rla\u015f\u0131r.  Ucnoqta.az x\u0259b\u0259r verir ki, EatingWell-\u0259 gör\u0259, günün sonlar\u0131nda yem\u0259k yuxu keyfiyy\u0259ti üçün çox vacibdir. B\u0259zi qidalar h\u0259zmi stimulla\u015fd\u0131r\u0131r, tur\u015fulu\u011fu art\u0131r\u0131r v\u0259 ya kofein…<\/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-240959","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\/240959","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=240959"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/240959\/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=240959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=240959"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=240959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}