{"id":250454,"date":"2026-07-21T06:10:41","date_gmt":"2026-07-21T02:10:41","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=250454"},"modified":"2026-07-21T00:11:32","modified_gmt":"2026-07-20T20:11:32","slug":"yuxusuzluqdan-%c9%99ziyy%c9%99t-c%c9%99kirsinizs%c9%99-hansi-qidalari-yem%c9%99lisiniz","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=250454","title":{"rendered":"Yuxusuzluqdan \u0259ziyy\u0259t \u00e7\u0259kirsinizs\u0259, hans\u0131 qidalar\u0131 yem\u0259lisiniz?"},"content":{"rendered":"<p><strong>Statistikaya g\u00f6r\u0259, inki\u015faf etmi\u015f \u00f6lk\u0259l\u0259rd\u0259 \u0259halinin 10%-d\u0259n \u00e7oxu yuxusuzluqdan \u0259ziyy\u0259t \u00e7\u0259kir v\u0259 h\u0259r ikinci yetkin yuxu poz\u011funlu\u011funun bir v\u0259 ya daha \u00e7ox simptomunu ya\u015fay\u0131r.<\/strong><\/p>\n<p>Ucnoqta.az bildirir ki, x\u00fcsusil\u0259, yuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 \u0259hval-ruhiyy\u0259y\u0259, zehni motor bacar\u0131qlar\u0131na, idrak f\u0259aliyy\u0259tin\u0259, yadda\u015fa, immun sistemin\u0259 t\u0259sir g\u00f6st\u0259r\u0259, stress s\u0259viyy\u0259sini art\u0131ra v\u0259 h\u0259tta piyl\u0259nm\u0259y\u0259 s\u0259b\u0259b ola bil\u0259r.<\/p>\n<p>Yuxunu yax\u015f\u0131la\u015fd\u0131ran qida v\u0259 i\u00e7kil\u0259rin faydalar\u0131ndan faydalanmaq \u00fc\u00e7\u00fcn onlar\u0131 yatmazdan 2-3 saat \u0259vv\u0259l istehlak etm\u0259k yax\u015f\u0131d\u0131r.<br \/>\nM\u0259s\u0259l\u0259n, lifl\u0259 z\u0259ngin, doymu\u015f ya\u011f v\u0259 sad\u0259 karbohidratlarla z\u0259ngin olmayan qidalar daha d\u0259rin v\u0259 daha b\u0259rpaedici yuxuya s\u0259b\u0259b olur.<br \/>\nM\u00fc\u0259yy\u0259n qidalar B6, B12 vitaminl\u0259ri v\u0259 folatla birlikd\u0259 sa\u011flam yuxunu d\u0259st\u0259kl\u0259y\u0259n \u0259sas hormon olan serotonin s\u0259viyy\u0259sin\u0259 t\u0259sir g\u00f6st\u0259rir.<\/p>\n<p>\u015eam yem\u0259yi haz\u0131rlayark\u0259n a\u015fa\u011f\u0131dak\u0131 qidalar\u0131 n\u0259z\u0259r\u0259 al\u0131n.<br \/>\nYatmazdan 2-3 saat \u0259vv\u0259l n\u0259 yem\u0259k laz\u0131md\u0131r<br \/>\nTam tax\u0131l \u00e7\u00f6r\u0259kl\u0259ri, makaron, kreker v\u0259 q\u0259hv\u0259yi d\u00fcy\u00fc.<br \/>\nAz ya\u011fl\u0131 pendir, toyuq, hindu\u015fka v\u0259 bal\u0131q serotonin s\u0259viyy\u0259sini art\u0131ran amin tur\u015fusu triptofanla z\u0259ngindir.<br \/>\nTriptofan yumurta a\u011f\u0131nda, soya paxlas\u0131nda v\u0259 balqabaq toxumlar\u0131nda da tap\u0131la bil\u0259r.<br \/>\nQoz, badam, ke\u015fyu v\u0259 p\u00fcst\u0259 kimi qoz-f\u0131nd\u0131q \u00fcr\u0259k \u00fc\u00e7\u00fcn faydal\u0131d\u0131r.<br \/>\nMaqnezium t\u0259rkibli qidalar da yuxu \u00fc\u00e7\u00fcn faydal\u0131d\u0131r.<br \/>\nTriptofan kimi maqnezium daha yax\u015f\u0131 yuxuya s\u0259b\u0259b olur. M\u0259s\u0259l\u0259n, \u015fam yem\u0259yiniz\u0259 yarpaql\u0131 g\u00f6y\u0259rtil\u0259r (ispanaq, qoz-f\u0131nd\u0131q, toxum, avokado v\u0259 ya qara lobya) \u0259lav\u0259 edin.<br \/>\nBitki \u00e7ay\u0131 v\u0259 ya il\u0131q s\u00fcd yatmazdan \u0259vv\u0259l i\u00e7m\u0259k \u00fc\u00e7\u00fcn yax\u015f\u0131 i\u00e7kil\u0259rdir. Bunlar sakitl\u0259\u015fdirici i\u00e7kil\u0259rdir.<br \/>\nT\u0259z\u0259 otlar da faydal\u0131d\u0131r: ada\u00e7ay\u0131 v\u0259 reyhan g\u0259rginliyi azaldan v\u0259 yuxunu t\u0259\u015fviq ed\u0259n kimy\u0259vi madd\u0259l\u0259r ehtiva edir.<br \/>\nYatmazdan \u0259vv\u0259l n\u0259l\u0259rd\u0259n \u00e7\u0259kinm\u0259k laz\u0131md\u0131r<br \/>\nAdi karbohidratlardan \u00e7\u0259kinin: adi \u00e7\u00f6r\u0259k, makaron, \u015firniyyat v\u0259 bi\u015fmi\u015f m\u0259hsullar. Onlar serotonin s\u0259viyy\u0259sini a\u015fa\u011f\u0131 sal\u0131r v\u0259 yuxunu t\u0259\u015fviq etmir.<br \/>\nAx\u015fam ya\u011fl\u0131 pendirl\u0259rd\u0259n v\u0259 ya q\u0131zard\u0131lm\u0131\u015f bal\u0131qlardan \u00e7\u0259kinin. Onlar\u0131n h\u0259zmi daha uzun \u00e7\u0259kir v\u0259 sizi oyaq saxlaya bil\u0259r.<br \/>\nDoymu\u015f ya\u011flar v\u0259 trans ya\u011flar\u0131 olan qidalardan, m\u0259s\u0259l\u0259n, kartof q\u0131zartmas\u0131, \u00e7ips v\u0259 dig\u0259r y\u00fcks\u0259k ya\u011fl\u0131 q\u0259lyanalt\u0131lardan \u00e7\u0259kinin. Onlar serotonin s\u0259viyy\u0259sini a\u015fa\u011f\u0131 sal\u0131r.<br \/>\nStimulyator kimi t\u0259sir g\u00f6st\u0259rdiyin\u0259 g\u00f6r\u0259 kofeinli i\u00e7kil\u0259rd\u0259n \u00e7\u0259kinin. Yuxuda \u00e7\u0259tinlik \u00e7\u0259kirsinizs\u0259, onlar\u0131 nahardan \u0259vv\u0259l i\u00e7in.<br \/>\nQara v\u0259 q\u0131rm\u0131z\u0131 bib\u0259rd\u0259n \u00e7\u0259kinin, \u00e7\u00fcnki onlar stimulla\u015fd\u0131r\u0131c\u0131 t\u0259sir g\u00f6st\u0259rir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Statistikaya g\u00f6r\u0259, inki\u015faf etmi\u015f \u00f6lk\u0259l\u0259rd\u0259 \u0259halinin 10%-d\u0259n \u00e7oxu yuxusuzluqdan \u0259ziyy\u0259t \u00e7\u0259kir v\u0259 h\u0259r ikinci yetkin yuxu poz\u011funlu\u011funun bir v\u0259 ya daha \u00e7ox simptomunu ya\u015fay\u0131r. Ucnoqta.az bildirir ki, x\u00fcsusil\u0259, yuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131&hellip;<\/p>\n","protected":false},"author":2,"featured_media":250455,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-250454","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\/250454","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=250454"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/250454\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/250455"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=250454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=250454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=250454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}