{"id":525059,"date":"2022-10-19T07:10:30","date_gmt":"2022-10-19T04:10:30","guid":{"rendered":"https:\/\/arantv.az\/?p=525059"},"modified":"2022-10-19T07:10:30","modified_gmt":"2022-10-19T04:10:30","slug":"hansi-daha-vacibdir-s%c9%99h%c9%99r-yoxsa-sam-yem%c9%99yi","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=525059","title":{"rendered":"Hans\u0131 daha vacibdir: S\u0259h\u0259r, yoxsa \u015fam yem\u0259yi?"},"content":{"rendered":"

S\u0259h\u0259r yem\u0259yini \u00f6z\u00fcn ye…<\/strong><\/em><\/p>\n

Sa\u011flam p\u0259hrizin t\u0259r\u0259fdarlar\u0131 t\u0259kc\u0259 n\u0259 yedikl\u0259rin\u0259 deyil, h\u0259m d\u0259 n\u0259 vaxt yedikl\u0259rin\u0259 diqq\u0259t yetirm\u0259lidirl\u0259r.<\/p>\n

Elm adamlar\u0131 getdikc\u0259 daha \u00e7ox s\u00fcbut tap\u0131rlar ki, \u0259sas yem\u0259yi g\u00fcn\u00fcn birinci yar\u0131s\u0131na salmaq faydal\u0131d\u0131r v\u0259 bir insan\u0131n g\u00fcn \u0259rzind\u0259 yey\u0259c\u0259yi b\u00fct\u00fcn qidalar ilk 10 saat \u0259rzind\u0259 \u0259n yax\u015f\u0131 \u015f\u0259kild\u0259 h\u0259zm olunur.<\/p>\n

S\u0259h\u0259r yem\u0259yini erk\u0259n yem\u0259li?<\/strong><\/em><\/p>\n

Haqq\u0131nda dan\u0131\u015faca\u011f\u0131m\u0131z ilk ara\u015fd\u0131rman\u0131n m\u00fc\u0259llifl\u0259ri AB\u015e-\u0131n Brigham Qad\u0131n X\u0259st\u0259xanas\u0131n\u0131n aliml\u0259ridir. Onlar qida q\u0259bulunun vaxt\u0131n\u0131n b\u0259d\u0259n t\u0259r\u0259find\u0259n nec\u0259 soruldu\u011funa t\u0259sir edib-etm\u0259diyini, b\u00fct\u00fcn dig\u0259r \u015f\u0259rtl\u0259rin d\u0259yi\u015fm\u0259z qalmas\u0131 il\u0259 maraqland\u0131lar.<\/p>\n

T\u0259dqiqat\u00e7\u0131lar 16 n\u0259f\u0259r t\u0259dqiqat i\u015ftirak\u00e7\u0131s\u0131n\u0131 iki qrupa ay\u0131r\u0131blar. Onlar\u0131n ham\u0131s\u0131 eyni p\u0259hriz\u0259 ciddi \u015f\u0259kild\u0259 riay\u0259t edirdil\u0259r, lakin onlar\u0131n yem\u0259k c\u0259dv\u0259li f\u0259rqli idi: b\u0259zil\u0259ri s\u0259h\u0259r, i\u015f g\u00fcn\u00fcn\u00fcn standart sonuna q\u0259d\u0259r yem\u0259k yeyirdil\u0259r, dig\u0259rl\u0259ri is\u0259 t\u0259xmin\u0259n d\u00f6rd saat sonra eyni yem\u0259kl\u0259ri yeyirdil\u0259r.<\/p>\n

\u0130\u015ftirak\u00e7\u0131lar acl\u0131q v\u0259 i\u015ftah hiss etdikd\u0259 jurnalda qeydiyyat apar\u0131rd\u0131lar. Aliml\u0259r, h\u0259m\u00e7inin b\u0259zi i\u015ftirak\u00e7\u0131lardan qan n\u00fcmun\u0259l\u0259ri toplay\u0131b, b\u0259d\u0259n istiliyini v\u0259 enerji s\u0259rfiyyat\u0131n\u0131 qeyd edirdi, h\u0259m\u00e7inin onlar\u0131n ya\u011f toxumas\u0131ndan n\u00fcmun\u0259l\u0259r g\u00f6t\u00fcr\u00fcrd\u00fcl\u0259r.<\/p>\n

T\u0259dqiqat\u00e7\u0131lar bildiribl\u0259r ki, gec yem\u0259k i\u015ftirak\u00e7\u0131lar\u0131n g\u00fcnd\u0259likl\u0259rind\u0259 acl\u0131q qeydl\u0259rinin say\u0131n\u0131 iki d\u0259f\u0259d\u0259n \u00e7ox art\u0131r\u0131b. H\u0259m\u00e7inin t\u0259dqiqat i\u015ftirak\u00e7\u0131lar\u0131 g\u00fcn\u00fcn sonunda yem\u0259k yedikd\u0259, onlar\u0131n qan\u0131nda i\u015ftah\u0131n yat\u0131r\u0131lmas\u0131nda i\u015ftirak ed\u0259n bir hormon olan leptin s\u0259viyy\u0259si daha a\u015fa\u011f\u0131 olub.<\/p>\n

Piy toxumas\u0131 n\u00fcmun\u0259l\u0259ri \u00fcz\u0259rind\u0259 apar\u0131lan genetik testl\u0259r g\u00f6st\u0259rdi ki, daha gec yem\u0259k h\u0259m d\u0259 ya\u011f\u0131n y\u0131\u011f\u0131lmas\u0131na k\u00f6m\u0259k edir. Eyni zamanda, “gec yem\u0259k” qrupunun i\u015ftirak\u00e7\u0131lar\u0131 erk\u0259n yey\u0259nl\u0259r\u0259 nisb\u0259t\u0259n g\u00fcnd\u0259 t\u0259xmin\u0259n 60 kalori az yand\u0131rd\u0131lar.<\/p>\n

\u201cH\u00fcceyr\u0259 metabolizmi\u201d elmi jurnal\u0131nda t\u0259dqiqat\u0131 t\u0259svir ed\u0259n m\u0259qal\u0259 d\u0259rc olunub.<\/p>\n

G\u00fcnorta yem\u0259yini dostunla payla\u015f…<\/strong><\/em><\/p>\n

\u201cH\u00fcceyr\u0259 metabolizmi\u201d jurnal\u0131nda d\u0259rc edil\u0259n ba\u015fqa bir ara\u015fd\u0131rma s\u0259h\u0259r yem\u0259yinin sa\u011flam bir metabolizm \u00fc\u00e7\u00fcn \u00fcmumiyy\u0259tl\u0259, inan\u0131ld\u0131\u011f\u0131 q\u0259d\u0259r vacib olmad\u0131\u011f\u0131n\u0131 g\u00f6st\u0259rir.<\/p>\n

D\u00f6rd h\u0259ft\u0259 \u0259rzind\u0259 iki f\u0259rqli p\u0259hriz\u0259 \u0259m\u0259l ed\u0259n 30 n\u0259f\u0259r k\u00f6k insan\u0131n i\u015ftirak etdiyi t\u0259cr\u00fcb\u0259d\u0259n birind\u0259 i\u015ftirak\u00e7\u0131lar s\u0259h\u0259rl\u0259r, dig\u0259rind\u0259 is\u0259 ax\u015fam yem\u0259yi zaman\u0131 g\u00fcnd\u0259lik kaloril\u0259rinin 45%-ni q\u0259bul edirdil\u0259r.<\/p>\n

T\u0259dqiqat\u00e7\u0131lar doyumcul s\u0259h\u0259r yem\u0259yi yey\u0259n v\u0259 y\u00fcng\u00fcl naharla kifay\u0259tl\u0259n\u0259nl\u0259rin daha \u00e7ox kalori yand\u0131raca\u011f\u0131n\u0131 v\u0259 daha \u00e7ox ar\u0131qlayaca\u011f\u0131n\u0131 g\u00f6zl\u0259yirdil\u0259r. Amma m\u0259lum oldu ki, h\u0259r iki yem\u0259k n\u00fcmun\u0259si i\u015ftirak\u00e7\u0131lara t\u0259xmin\u0259n eyni \u015f\u0259kild\u0259 t\u0259sir edib. Nec\u0259?<\/p>\n

Yegan\u0259 m\u00fch\u00fcm f\u0259rq o idi ki, s\u0259h\u0259r saatlar\u0131nda kaloril\u0259rinin \u00e7oxunu q\u0259bul ed\u0259n i\u015ftirak\u00e7\u0131lar acl\u0131q hissi s\u0259b\u0259bi il\u0259 narahatl\u0131\u011f\u0131 daha az bildirirdil\u0259r.<\/p>\n

Ax\u015fam yem\u0259yini d\u00fc\u015fm\u0259nin\u0259 ver…<\/strong><\/em><\/p>\n

\u201cH\u00fcceyr\u0259 metabolizmi\u201dnin son say\u0131nda t\u0259qdim olunan ba\u015fqa bir ara\u015fd\u0131rma, g\u00fcnd\u0259lik kalori q\u0259buluna ay\u0131rd\u0131\u011f\u0131m\u0131z vaxt\u0131n da x\u00fcsusi diqq\u0259t\u0259 layiq oldu\u011funu g\u00f6st\u0259rir.<\/p>\n

B\u00fct\u00fcn bu n\u0259tic\u0259l\u0259ri bir araya g\u0259tir\u0259r\u0259k, h\u0259r hans\u0131 sa\u011flam p\u0259hrizin \u0259n yax\u015f\u0131 t\u0259siri \u00fc\u00e7\u00fcn h\u0259r \u00fc\u00e7 \u0259sas yem\u0259yin uy\u011fun oldu\u011fu 10 saatl\u0131q \u201cp\u0259nc\u0259r\u0259ni\u201d se\u00e7m\u0259y\u0259 d\u0259y\u0259r. Daha yax\u015f\u0131 sa\u011flaml\u0131q \u00fc\u00e7\u00fcn h\u0259ft\u0259d\u0259 5-6 d\u0259f\u0259 bu \u00e7\u0259r\u00e7iv\u0259y\u0259 uy\u011funla\u015fmaq kifay\u0259tdir.<\/p>\n

H\u0259m\u00e7inin yeni t\u0259dqiqatlar\u0131n m\u00fc\u0259llifl\u0259ri daha doyumlu s\u0259h\u0259r yem\u0259yi, x\u00fcsusil\u0259 evd\u0259 haz\u0131rlanm\u0131\u015f s\u0259h\u0259r yem\u0259yi se\u00e7m\u0259yi t\u0259klif edirl\u0259r: bu, ad\u0259t\u0259n daha sa\u011flamd\u0131r. Eyni zamanda, son yem\u0259yinizi ax\u015fam saat 20.00-a q\u0259d\u0259r planla\u015fd\u0131rsan\u0131z yax\u015f\u0131 olar. Ax\u015fam yem\u0259yind\u0259 h\u0259ddind\u0259n art\u0131q spirt v\u0259 \u015firniyyat istehlak\u0131ndan qa\u00e7maq vacibdir.<\/p>\n

\u018flb\u0259tt\u0259 ki, h\u0259r hans\u0131 bir p\u0259hriz m\u00fcdaxil\u0259si kimi bu t\u00f6vsiy\u0259l\u0259rin ham\u0131s\u0131n\u0131n \u00f6z m\u0259hdudiyy\u0259tl\u0259ri var. Xroniki x\u0259st\u0259likl\u0259ri olan insanlar, x\u00fcsus\u0259n d\u0259 \u015f\u0259k\u0259rli diabeti olanlar, hamil\u0259 qad\u0131nlar v\u0259 reseptl\u0259 d\u0259rman q\u0259bul ed\u0259nl\u0259r p\u0259hrizd\u0259 d\u0259yi\u015fiklik etm\u0259zd\u0259n \u0259vv\u0259l h\u0259kiml\u0259ri il\u0259 m\u0259sl\u0259h\u0259tl\u0259\u015fm\u0259lidirl\u0259r. Bu, yem\u0259k vaxt\u0131n\u0131n m\u0259hdudla\u015fd\u0131r\u0131lmas\u0131na da aiddir.<\/p>\n","protected":false},"excerpt":{"rendered":"

S\u0259h\u0259r yem\u0259yini \u00f6z\u00fcn ye… Sa\u011flam p\u0259hrizin t\u0259r\u0259fdarlar\u0131 t\u0259kc\u0259 n\u0259 yedikl\u0259rin\u0259 deyil, h\u0259m d\u0259 n\u0259 vaxt yedikl\u0259rin\u0259 diqq\u0259t yetirm\u0259lidirl\u0259r. Elm adamlar\u0131 getdikc\u0259 daha \u00e7ox s\u00fcbut tap\u0131rlar ki, \u0259sas yem\u0259yi g\u00fcn\u00fcn birinci yar\u0131s\u0131na salmaq faydal\u0131d\u0131r v\u0259 bir insan\u0131n g\u00fcn \u0259rzind\u0259 yey\u0259c\u0259yi b\u00fct\u00fcn qidalar ilk 10 saat \u0259rzind\u0259 \u0259n yax\u015f\u0131 \u015f\u0259kild\u0259 h\u0259zm olunur. S\u0259h\u0259r yem\u0259yini erk\u0259n yem\u0259li? Haqq\u0131nda dan\u0131\u015faca\u011f\u0131m\u0131z ilk ara\u015fd\u0131rman\u0131n m\u00fc\u0259llifl\u0259ri AB\u015e-\u0131n Brigham Qad\u0131n X\u0259st\u0259xanas\u0131n\u0131n aliml\u0259ridir. Onlar qida q\u0259bulunun vaxt\u0131n\u0131n b\u0259d\u0259n t\u0259r\u0259find\u0259n nec\u0259 soruldu\u011funa t\u0259sir edib-etm\u0259diyini, b\u00fct\u00fcn dig\u0259r \u015f\u0259rtl\u0259rin d\u0259yi\u015fm\u0259z qalmas\u0131 il\u0259 maraqland\u0131lar. T\u0259dqiqat\u00e7\u0131lar 16 n\u0259f\u0259r t\u0259dqiqat i\u015ftirak\u00e7\u0131s\u0131n\u0131 iki qrupa ay\u0131r\u0131blar. Onlar\u0131n…<\/p>\n","protected":false},"author":2,"featured_media":525060,"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":[1],"tags":[],"aioseo_notices":[],"gutentor_comment":0,"rttpg_featured_image_url":{"full":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276.jpg",975,540,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276.jpg",975,540,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276.jpg",975,540,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276-660x365.jpg",660,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276-840x465.jpg",640,354,true],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276.jpg",975,540,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276.jpg",975,540,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2022\/10\/712a3c98166610736833854282210702276.jpg",975,540,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"C\u0259miyy\u0259t<\/a>","rttpg_excerpt":"S\u0259h\u0259r yem\u0259yini \u00f6z\u00fcn ye… Sa\u011flam p\u0259hrizin t\u0259r\u0259fdarlar\u0131 t\u0259kc\u0259 n\u0259 yedikl\u0259rin\u0259 deyil, h\u0259m d\u0259 n\u0259 vaxt yedikl\u0259rin\u0259 diqq\u0259t yetirm\u0259lidirl\u0259r. Elm adamlar\u0131 getdikc\u0259 daha \u00e7ox s\u00fcbut tap\u0131rlar ki, \u0259sas yem\u0259yi g\u00fcn\u00fcn birinci yar\u0131s\u0131na salmaq faydal\u0131d\u0131r v\u0259 bir insan\u0131n g\u00fcn \u0259rzind\u0259 yey\u0259c\u0259yi b\u00fct\u00fcn qidalar ilk 10 saat \u0259rzind\u0259 \u0259n yax\u015f\u0131 \u015f\u0259kild\u0259 h\u0259zm olunur. S\u0259h\u0259r yem\u0259yini erk\u0259n yem\u0259li? Haqq\u0131nda…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/525059"}],"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=525059"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/525059\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/525060"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=525059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=525059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=525059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}