B\u0259zi insanlar s\u0259h\u0259r v\u0259 g\u00fcnorta yem\u0259kl\u0259rini ayaq\u00fcst\u00fc edib \u0259sas yem\u0259kl\u0259rini ax\u015fama saxlay\u0131rlar.\u00a0 Lakin bu, d\u00fczg\u00fcn deyil. Ax\u015fam nahar etm\u0259d\u0259n \u0259vv\u0259l iki d\u0259f\u0259 d\u00fc\u015f\u00fcn\u00fcn, \u00e7\u00fcnki b\u0259z\u0259n qidalar yuxsuzlu\u011fa s\u0259b\u0259b ola bil\u0259r. Yuxunuzun \u015firin olmas\u0131n\u0131 ist\u0259yirsinizs\u0259 onda bu qidalardan uzaq durun.<\/p>\n
\u015e\u0259k\u0259r<\/strong><\/p>\n S\u0259n dem\u0259, \u015f\u0259k\u0259r art\u0131q \u00e7\u0259ki, \u00fcr\u0259k x\u0259st\u0259liyi, diabet riskini art\u0131rmaqla yana\u015f\u0131, kabuslara da s\u0259b\u0259b olur. Kolumbiya Universitetinin n\u0259zdind\u0259 f\u0259aliyy\u0259t g\u00f6st\u0259r\u0259n kollecin h\u0259kim v\u0259 c\u0259rrahlar\u0131n\u0131n apard\u0131qlar\u0131 t\u0259hqiqat n\u0259tic\u0259sind\u0259 m\u0259lum olub ki, t\u0259mizl\u0259nmi\u015f (q\u0259nd hal\u0131na sal\u0131nm\u0131\u015f) karbohidratlar yuxusuzlu\u011fa s\u0259b\u0259b ola bil\u0259r. Kanadan\u0131n \u00a0Montreal v\u0259 Edmont universitetl\u0259rind\u0259 \u00e7al\u0131\u015fan \u00a0aliml\u0259rin apard\u0131qlar\u0131 \u00a0ara\u015fd\u0131rmada i\u015ftirak ed\u0259n insanlar\u0131n \u00a031 \u00a0% -i gec\u0259 \u015firniyyat yedikd\u0259n sonra kabuslar v\u0259 q\u0259rib\u0259 yuxular g\u00f6rd\u00fckl\u0259rini t\u0259stiql\u0259yibl\u0259r. Buna g\u00f6r\u0259 d\u0259 aliml\u0259r \u00a0yatmadan 5-6 saat \u0259vv\u0259l \u015firniyyat yem\u0259m\u0259k m\u0259sl\u0259h\u0259t g\u00f6r\u00fcrl\u0259r.<\/p>\n M\u00fct\u0259x\u0259ssisl\u0259r postmenopauza d\u00f6vr\u00fcnd\u0259 olan 50 mind\u0259n \u00e7ox qad\u0131n\u0131n qida rasionunu ara\u015fd\u0131r\u0131blar. Elmi ara\u015fd\u0131rmalar\u0131n n\u0259tic\u0259l\u0259rin\u0259 \u0259sas\u0259n, \u015f\u0259k\u0259r, a\u011f \u00e7\u00f6r\u0259k v\u0259 d\u00fcy\u00fc qanda \u015f\u0259k\u0259rin s\u0259viyy\u0259sini art\u0131r\u0131r v\u0259 bu hal insanda yuxusuzluq yarad\u0131r.<\/p>\n Aliml\u0259r izah edir ki, qanda \u015f\u0259k\u0259rin miqdar\u0131n\u0131 a\u015fa\u011f\u0131 salmaq c\u0259hdi zaman\u0131 orqanizm insulin ixrac edir v\u0259 bu orqanizmin adrenalin v\u0259 kortizolu\u00a0 k\u0259nara atmas\u0131na g\u0259tirir. Bu da \u00f6z n\u00f6vb\u0259sind\u0259, yuxu poz\u011funlu\u011funa s\u0259b\u0259b olur.<\/p>\n Ya\u011fl\u0131 v\u0259 ya q\u0131zard\u0131lm\u0131\u015f yem\u0259kl\u0259r<\/strong><\/p>\n Bu c\u00fcr qidalar n\u0259inki yuxusuzlu\u011fa s\u0259b\u0259b olur, h\u0259m d\u0259 b\u00fct\u00f6vl\u00fckd\u0259 orqanizm\u0259 m\u0259nfi t\u0259sir g\u00f6st\u0259rm\u0259kl\u0259 bir \u00e7ox x\u0259st\u0259likl\u0259rin s\u0259b\u0259bi olan piyl\u0259nm\u0259y\u0259 g\u0259tirib \u00e7\u0131xar\u0131r. Kolumbiya Universiteti v\u0259 Nyu-Yorkun D\u00fczg\u00fcn B\u0259sl\u0259nm\u0259 M\u0259rk\u0259zinin aliml\u0259ri ya\u011fl\u0131 v\u0259 q\u0131zard\u0131lm\u0131\u015f yem\u0259kl\u0259r, \u00e7ipsi v\u0259 ya\u011fla z\u0259ngin olan bu tipli \u00a0dig\u0259r qidalar\u0131n yuxu poz\u011funlu\u011funa v\u0259 ya kabuslara s\u0259b\u0259b ola bil\u0259c\u0259yini a\u015fkar edibl\u0259r. Onar\u0131n s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, bu qida n\u00f6vl\u0259rind\u0259 \u00a0yuxu poz\u011funlu\u011funa s\u0259b\u0259b olan \u00a0\u00a0monosodyum glutamat madd\u0259si m\u00f6vcuddur.<\/p>\n M\u0259\u015fhur dietoloq Elena Kalenin s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259,\u00a0 q\u0131zard\u0131lm\u0131\u015f \u0259t v\u0259 yaxud dig\u0259r ya\u011fl\u0131 qidalarla yana\u015f\u0131, pomidor, bad\u0131mcan, konservl\u0259r, tur\u015fu, avokado v\u0259 b\u0259zi pendirl\u0259r yuxusuzlu\u011fa s\u0259b\u0259b olur.\u00a0 O qeyd edib ki, bu qidalar b\u0259d\u0259nd\u0259 norepinefrine( stress hormonu) \u00e7evril\u0259n amin tur\u015fusu y\u00fcks\u0259k miqdarda\u00a0 tiranini ehtiva ed\u0259 bil\u0259r.Onun qanda\u00a0 konsentrasiyas\u0131 b\u00fct\u00fcn stresli v\u0259ziyy\u0259tl\u0259rd\u0259 art\u0131r.N\u0259tic\u0259d\u0259 insan h\u0259ddind\u0259n art\u0131q h\u0259y\u0259canl\u0131 oldu\u011funa g\u00f6r\u0259 yuxusuzluqdan \u0259ziyy\u0259t \u00e7\u0259km\u0259y\u0259 ba\u015flay\u0131r. Dietoloq yatmazdan \u0259vv\u0259l k\u0259r\u0259viz v\u0259 ya dig\u0259r sidikqovucu qidalar yem\u0259m\u0259yi d\u0259 t\u00f6vsiy\u0259 edir.<\/p>\n 1992-ci ild\u0259 Avstraliyadak\u0131 \u00a0Tasmaniya Universitetind\u0259 apar\u0131lan bir ara\u015fd\u0131rma n\u0259tic\u0259sind\u0259 m\u0259lum olub ki, yatmazdan \u00f6nc\u0259\u00a0 ac\u0131l\u0131 \u00a0souslardan istifad\u0259 ed\u0259n insanlar\u0131n \u00a0yuxuya getm\u0259l\u0259ri pisl\u0259\u015fir \u00a0v\u0259 onlar \u00a0kabuslardan \u0259ziyy\u0259t \u00e7\u0259kirl\u0259r. Aliml\u0259r bunu h\u0259min \u00a0qidalar\u0131n b\u0259d\u0259nin h\u0259rar\u0259tini d\u0259yi\u015fdir\u0259 bil\u0259c\u0259yi v\u0259 bunun da x\u0259yallar\u0131n formala\u015fmas\u0131na t\u0259sir g\u00f6st\u0259rm\u0259si il\u0259 izah edirl\u0259r.<\/p>\n Qazl\u0131 i\u00e7kil\u0259r<\/strong><\/p>\n Soda, x\u00fcsusil\u0259 d\u0259 t\u0259rkibind\u0259 \u00a0\u015f\u0259k\u0259r v\u0259 kofein olan i\u00e7kil\u0259r \u00a0yuxunuz \u00a0\u00fc\u00e7\u00fcn z\u0259r\u0259rlidir. \u018fg\u0259r \u015f\u0259k\u0259r, daha \u0259vv\u0259l qeyd etdiyimiz kimi, \u00a0ilk yuxu m\u0259rh\u0259l\u0259sin\u0259 t\u0259sir edirs\u0259,\u00a0 kofein is\u0259 \u00f6z n\u00f6vb\u0259sind\u0259 \u00a0yuxu zaman\u0131 da beyni stimulla\u015fd\u0131r\u0131r v\u0259 bu da xo\u015fag\u0259lm\u0259z yuxulara s\u0259b\u0259b ola bil\u0259r.<\/p>\n Bunun qar\u015f\u0131s\u0131n\u0131 almaq \u00fc\u00e7\u00fcn yatmazdan 4-8 saat \u0259vv\u0259l kofeinli i\u00e7kil\u0259r i\u00e7m\u0259m\u0259k m\u0259sl\u0259h\u0259tdir.<\/p>\n M\u00fct\u0259x\u0259ssisl\u0259r t\u00f6vsiy\u0259 edirl\u0259r ki, g\u00fcn\u00fcn sonuncu qida q\u0259bulu yatmazdan iki saat \u0259vv\u0259l olmal\u0131d\u0131r. Daha yax\u015f\u0131 olar ki, ax\u015fam saatlar\u0131nda qida rasionuna y\u00fcng\u00fcl yem\u0259kl\u0259r, kefir, ya\u011fl\u0131l\u0131q d\u0259r\u0259c\u0259si az olan k\u0259smik v\u0259 s\u00fcd, s\u0131y\u0131qlar, alma, banan, soyutma \u0259ti m\u0259hsullar\u0131 daxil edilsin. Gec\u0259l\u0259r maqneziumla z\u0259ngin qidalar da istehlak ed\u0259 bil\u0259rsiniz. \u00a0\u00c7\u00fcnki h\u0259min qidalar yuxunuza da m\u00fcsb\u0259t t\u0259sir ed\u0259c\u0259k.<\/p>\n","protected":false},"excerpt":{"rendered":" B\u0259zi insanlar s\u0259h\u0259r v\u0259 g\u00fcnorta yem\u0259kl\u0259rini ayaq\u00fcst\u00fc edib \u0259sas yem\u0259kl\u0259rini ax\u015fama saxlay\u0131rlar.\u00a0 Lakin bu, d\u00fczg\u00fcn deyil. Ax\u015fam nahar etm\u0259d\u0259n \u0259vv\u0259l iki d\u0259f\u0259 d\u00fc\u015f\u00fcn\u00fcn, \u00e7\u00fcnki b\u0259z\u0259n qidalar yuxsuzlu\u011fa s\u0259b\u0259b ola bil\u0259r. Yuxunuzun \u015firin olmas\u0131n\u0131 ist\u0259yirsinizs\u0259 onda bu qidalardan uzaq durun. \u015e\u0259k\u0259r S\u0259n dem\u0259, \u015f\u0259k\u0259r art\u0131q \u00e7\u0259ki, \u00fcr\u0259k x\u0259st\u0259liyi, diabet riskini art\u0131rmaqla yana\u015f\u0131, kabuslara da s\u0259b\u0259b olur. Kolumbiya Universitetinin n\u0259zdind\u0259 f\u0259aliyy\u0259t g\u00f6st\u0259r\u0259n kollecin h\u0259kim v\u0259 c\u0259rrahlar\u0131n\u0131n apard\u0131qlar\u0131 t\u0259hqiqat n\u0259tic\u0259sind\u0259 m\u0259lum olub ki, t\u0259mizl\u0259nmi\u015f (q\u0259nd hal\u0131na sal\u0131nm\u0131\u015f) karbohidratlar yuxusuzlu\u011fa s\u0259b\u0259b ola bil\u0259r. Kanadan\u0131n \u00a0Montreal v\u0259 Edmont universitetl\u0259rind\u0259 \u00e7al\u0131\u015fan \u00a0aliml\u0259rin apard\u0131qlar\u0131 \u00a0ara\u015fd\u0131rmada i\u015ftirak ed\u0259n…<\/p>\n","protected":false},"author":2,"featured_media":521034,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[24],"tags":[],"aioseo_notices":[],"gutentor_comment":0,"rttpg_featured_image_url":{"full":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947.jpg",975,540,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947.jpg",975,540,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947.jpg",975,540,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947-660x365.jpg",660,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947-840x465.jpg",640,354,true],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947.jpg",975,540,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947.jpg",975,540,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/6a450490166514986140428251811007947.jpg",975,540,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"Maraql\u0131<\/a>","rttpg_excerpt":"B\u0259zi insanlar s\u0259h\u0259r v\u0259 g\u00fcnorta yem\u0259kl\u0259rini ayaq\u00fcst\u00fc edib \u0259sas yem\u0259kl\u0259rini ax\u015fama saxlay\u0131rlar.\u00a0 Lakin bu, d\u00fczg\u00fcn deyil. Ax\u015fam nahar etm\u0259d\u0259n \u0259vv\u0259l iki d\u0259f\u0259 d\u00fc\u015f\u00fcn\u00fcn, \u00e7\u00fcnki b\u0259z\u0259n qidalar yuxsuzlu\u011fa s\u0259b\u0259b ola bil\u0259r. Yuxunuzun \u015firin olmas\u0131n\u0131 ist\u0259yirsinizs\u0259 onda bu qidalardan uzaq durun. \u015e\u0259k\u0259r S\u0259n dem\u0259, \u015f\u0259k\u0259r art\u0131q \u00e7\u0259ki, \u00fcr\u0259k x\u0259st\u0259liyi, diabet riskini art\u0131rmaqla yana\u015f\u0131, kabuslara da s\u0259b\u0259b olur.…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/521033"}],"collection":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=521033"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/521033\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/521034"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=521033"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=521033"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=521033"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}