{"id":242981,"date":"2026-05-04T08:02:18","date_gmt":"2026-05-04T04:02:18","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=242981","title":{"rendered":"\u015eam yem\u0259yin\u0259 n\u0259 yem\u0259li\u00a0–"},"content":{"rendered":"

Ç\u0259kil\u0259rin\u0259 n\u0259zar\u0259t ed\u0259nl\u0259r üçün \u015fam yem\u0259yi tez-tez ç\u0259tinlik yarad\u0131r. \u018flav\u0259 ç\u0259ki almamaq üçün yatmazdan \u0259vv\u0259l b\u0259d\u0259ninizi h\u0259ddind\u0259n art\u0131q yükl\u0259m\u0259y\u0259n yüngül, lakin doyurucu qidalar seçm\u0259k vacibdir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, \u0259n az\u0131 bir v\u0259 ya iki porsiya t\u0259r\u0259v\u0259z, kifay\u0259t q\u0259d\u0259r protein, tam tax\u0131l v\u0259 ür\u0259k üçün faydal\u0131 ya\u011flar daxil olmaqla balansl\u0131 bir yem\u0259k yem\u0259k \u0259n yax\u015f\u0131s\u0131d\u0131r.
\nLakin, \u015fam yem\u0259yi üçün mü\u0259yy\u0259n qidalar \u0259lav\u0259 ç\u0259ki itkisi t\u0259min ed\u0259 bil\u0259r.
\nBib\u0259r<\/strong>
\nNutrients jurnal\u0131nda 2020-ci ild\u0259 d\u0259rc olunmu\u015f bir ara\u015fd\u0131rmada bib\u0259rl\u0259rd\u0259 olan flavonoidl\u0259rin ç\u0259ki idar\u0259çiliyin\u0259 köm\u0259k etdiyi a\u015fkar edilmi\u015fdir. Bib\u0259rl\u0259r h\u0259mçinin su v\u0259 lif ehtiva edir ki, bu da zövq hissl\u0259rini art\u0131r\u0131r v\u0259 daha uzun müdd\u0259t tox hiss etm\u0259yiniz\u0259 köm\u0259k ed\u0259 bil\u0259r.
\nLobya<\/strong>
\nLobyalar az ya\u011fl\u0131 v\u0259 çox miqdarda liflidir ki, bu da m\u0259mnuniyy\u0259ti art\u0131r\u0131r. Nutrition and Metabolism jurnal\u0131nda 2020-ci ild\u0259 d\u0259rc olunmu\u015f bir ara\u015fd\u0131rma, daha çox lobya istehlak\u0131n\u0131n b\u0259d\u0259n ya\u011f\u0131n\u0131n azalmas\u0131 il\u0259 \u0259laq\u0259li oldu\u011funu v\u0259 lobyalar\u0131n ç\u0259ki idar\u0259çiliyind\u0259 \u0259h\u0259miyy\u0259tli rol oynaya bil\u0259c\u0259yi q\u0259na\u0259tin\u0259 g\u0259ldiyini a\u015fkar etmi\u015fdir. Bunun s\u0259b\u0259bi, lobya \u0259sasl\u0131 yem\u0259kl\u0259rin daha az kalori il\u0259 özünüzü daha tox hiss etm\u0259yiniz\u0259 köm\u0259k etm\u0259si ola bil\u0259r.
\nZeytun ya\u011f\u0131<\/strong>
\n2020-ci ild\u0259 apar\u0131lan bir ara\u015fd\u0131rmada, \u0259lav\u0259 bakir\u0259 zeytun ya\u011f\u0131n\u0131n istehlak\u0131 b\u0259d\u0259n ç\u0259kisinin azalmas\u0131, qar\u0131n alt\u0131ndak\u0131 ya\u011f v\u0259 b\u0259d\u0259nd\u0259 b\u0259zi iltihab \u0259lam\u0259tl\u0259ri il\u0259 \u0259laq\u0259l\u0259ndirilib. Lakin \u015fam yem\u0259yinizi ona bat\u0131rmay\u0131n. Bir xör\u0259k qa\u015f\u0131\u011f\u0131 t\u0259xmin\u0259n 125 kalori ehtiva edir ki, bu da çox ola bil\u0259r.
\nMakaron<\/strong>
\n2023-cü ild\u0259 apar\u0131lan qidalanma icmal\u0131 makaron istehlak\u0131n\u0131n art\u0131q ç\u0259ki v\u0259 ya piyl\u0259nm\u0259 il\u0259 \u0259laq\u0259li olmad\u0131\u011f\u0131n\u0131 v\u0259 balansl\u0131 bir p\u0259hrizin bir hiss\u0259si olaraq yeyildikd\u0259 ç\u0259ki art\u0131m\u0131na köm\u0259k etm\u0259diyini mü\u0259yy\u0259n etdi. Doyurucu bir yem\u0259k üçün makaronu zülal v\u0259 t\u0259r\u0259v\u0259zl\u0259rl\u0259 uy\u011funla\u015fd\u0131r\u0131n.
\nQ\u0131z\u0131lbal\u0131q<\/strong>
\nQ\u0131z\u0131lbal\u0131qda treska v\u0259 ya pi\u015fik bal\u0131\u011f\u0131ndan daha çox ür\u0259k üçün faydal\u0131 ya\u011flar (\u0259sas\u0259n omeqa-3 ya\u011flar\u0131) var, bu da onu yem\u0259k üçün daha doyurucu edir v\u0259 bu da \u015fam yem\u0259yind\u0259n sonra q\u0259lyanalt\u0131 etm\u0259yiniz\u0259 mane ola bil\u0259r. Q\u0131z\u0131lbal\u0131qdak\u0131 sa\u011flam ya\u011flar v\u0259 zülal onu ar\u0131qlama m\u0259qs\u0259dl\u0259riniz\u0259 çatma\u011f\u0131n\u0131za köm\u0259k ed\u0259 bil\u0259c\u0259k doyurucu bir qida hal\u0131na g\u0259tirir. Amerika Ür\u0259k Assosiasiyas\u0131 ür\u0259k sa\u011flaml\u0131\u011f\u0131 üçün h\u0259ft\u0259d\u0259 iki d\u0259f\u0259 bal\u0131q yem\u0259yi tövsiy\u0259 edir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ç\u0259kil\u0259rin\u0259 n\u0259zar\u0259t ed\u0259nl\u0259r üçün \u015fam yem\u0259yi tez-tez ç\u0259tinlik yarad\u0131r. \u018flav\u0259 ç\u0259ki almamaq üçün yatmazdan \u0259vv\u0259l b\u0259d\u0259ninizi h\u0259ddind\u0259n art\u0131q yükl\u0259m\u0259y\u0259n yüngül, lakin doyurucu qidalar seçm\u0259k vacibdir. Ucnoqta.az x\u0259b\u0259r verir ki, \u0259n…<\/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-242981","post","type-post","status-publish","format-standard","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/242981","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=242981"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/242981\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=242981"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=242981"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=242981"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}