P\u0259hrizd\u0259 meyv\u0259 v\u0259 dig\u0259r qidalar\u0131n olmamas\u0131 yuxu keyfiyy\u0259tinin pisl\u0259\u015fm\u0259sin\u0259 v\u0259 onun m\u00fcdd\u0259tinin q\u0131salmas\u0131na s\u0259b\u0259b ola bil\u0259r.<\/p>\n
ARANTV.AZ x\u0259b\u0259r verir ki,<\/strong>\u00a0aliml\u0259rin bununla ba\u011fl\u0131 ara\u015fd\u0131rmas\u0131 \u201cThe Conversation\u201dda d\u0259rc olunub.<\/p>\n AB\u015e aliml\u0259ri 5 il \u0259rzind\u0259 apar\u0131lan sor\u011fular\u0131n m\u0259lumatlar\u0131n\u0131 t\u0259hlil edibl\u0259r. Onlar m\u00fc\u0259yy\u0259n edibl\u0259r ki, kifay\u0259t q\u0259d\u0259r meyv\u0259, t\u0259r\u0259v\u0259z, paxlal\u0131lar q\u0259bul etm\u0259y\u0259n insanlar\u0131n yuxu m\u00fcdd\u0259ti daha az olur. T\u0259dqiqat\u00e7\u0131lar sonra 21-30 ya\u015f aras\u0131 1 000 mind\u0259n \u00e7ox insan \u00fcz\u0259rind\u0259 ayr\u0131ca t\u0259hlil apar\u0131blar. Onlayn t\u0259limat vasit\u0259sil\u0259 onlara meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z istehlak\u0131n\u0131 art\u0131rma\u011fa k\u00f6m\u0259k edilib. P\u0259hrizl\u0259rini d\u0259yi\u015fdirm\u0259yi bacaranlar \u00fc\u00e7 aydan sonra yuxu keyfiyy\u0259tinin yax\u015f\u0131la\u015fd\u0131\u011f\u0131n\u0131 v\u0259 yuxusuzluq \u0259lam\u0259tl\u0259rinin azald\u0131\u011f\u0131n\u0131 bildirdil\u0259r.<\/p>\n T\u0259dqiqatlar\u0131n m\u00fc\u0259llifl\u0259ri h\u0259m\u00e7inin dig\u0259r ara\u015fd\u0131rmalar\u0131n sa\u011flam qidalanma il\u0259 daha yax\u015f\u0131 yuxu keyfiyy\u0259ti aras\u0131nda \u0259laq\u0259 oldu\u011funu qeyd edibl\u0259r. Aral\u0131q d\u0259nizi p\u0259hrizi buna \u0259n yax\u015f\u0131 s\u00fcbutdur. O, bitki qidalar\u0131, zeytun ya\u011f\u0131, d\u0259niz m\u0259hsullar\u0131 il\u0259 z\u0259ngindir, q\u0131rm\u0131z\u0131 \u0259ti v\u0259 \u0259lav\u0259 \u015f\u0259k\u0259ri minimum s\u0259viyy\u0259d\u0259 saxlay\u0131r.<\/p>\n Ya\u011fl\u0131 bal\u0131q, s\u00fcd m\u0259hsullar\u0131, kivi, gil\u0259meyv\u0259 (albal\u0131, \u00e7iy\u0259l\u0259k v\u0259 qaragil\u0259), qoz v\u0259 badam, banan da yuxu \u00fc\u00e7\u00fcn faydalar\u0131n\u0131 g\u00f6st\u0259rib. Onlar\u0131n istehlak\u0131n\u0131n t\u0259sirl\u0259rind\u0259n biri beyind\u0259 yuxu-oyanma d\u00f6vrl\u0259rinin m\u00fch\u00fcm t\u0259nziml\u0259yicisi olan melatonin istehsal\u0131n\u0131n artmas\u0131d\u0131r.<\/p>\n Lifl\u0259 z\u0259ngin qidalar (lobya v\u0259 yulaf \u0259zm\u0259si) v\u0259 b\u0259zi z\u00fclal m\u0259nb\u0259l\u0259ri, x\u00fcsus\u0259n triptofan amin tur\u015fusu y\u00fcks\u0259k olanlar (m\u0259s\u0259l\u0259n, qu\u015f \u0259ti) d\u0259 yuxunun yax\u015f\u0131la\u015fmas\u0131na k\u00f6m\u0259k edir. Faydal\u0131 ola bil\u0259c\u0259k f\u0259rdi qida madd\u0259l\u0259rin\u0259 maqnezium, D vitamini, d\u0259mir, omeqa-3 ya\u011f tur\u015fular\u0131 v\u0259 manqan daxildir.<\/p>\n B\u0259zi qidalar yuxu keyfiyy\u0259tini poza bil\u0259r. Burger, kartof q\u0131zartmas\u0131 yuxunun m\u00fch\u00fcm m\u0259rh\u0259l\u0259sini azalda bil\u0259r. A\u011f \u00e7\u00f6r\u0259k v\u0259 makarondan al\u0131nan t\u0259mizl\u0259nmi\u015f karbohidratlar tez h\u0259zm olunur. Onlar\u0131 ax\u015fam yem\u0259yind\u0259 istehlak etm\u0259k gec\u0259 acl\u0131qdan oyanma\u011fa s\u0259b\u0259b ola bil\u0259r.<\/p>\n Qeyd edilir ki, alkoqolun ilkin sakitl\u0259\u015fdirici t\u0259siri yuxuya getm\u0259yi asanla\u015fd\u0131rsa da, yuxu rejimini pozur, gec\u0259 oyanmalar\u0131n\u0131n say\u0131n\u0131 art\u0131r\u0131r. Yatmazdan alt\u0131 saatdan az \u0259vv\u0259l kofein i\u00e7m\u0259k d\u0259 yuxuya getm\u0259yi \u00e7\u0259tinl\u0259\u015fdir\u0259 bil\u0259r, \u00e7\u00fcnki o, sizi yuxulu ed\u0259n adenozin hormonunu bloklay\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":" P\u0259hrizd\u0259 meyv\u0259 v\u0259 dig\u0259r qidalar\u0131n olmamas\u0131 yuxu keyfiyy\u0259tinin pisl\u0259\u015fm\u0259sin\u0259 v\u0259 onun m\u00fcdd\u0259tinin q\u0131salmas\u0131na s\u0259b\u0259b ola bil\u0259r. ARANTV.AZ x\u0259b\u0259r verir ki,\u00a0aliml\u0259rin bununla ba\u011fl\u0131 ara\u015fd\u0131rmas\u0131 \u201cThe Conversation\u201dda d\u0259rc olunub. AB\u015e aliml\u0259ri 5 il \u0259rzind\u0259 apar\u0131lan sor\u011fular\u0131n m\u0259lumatlar\u0131n\u0131 t\u0259hlil edibl\u0259r. Onlar m\u00fc\u0259yy\u0259n edibl\u0259r ki, kifay\u0259t q\u0259d\u0259r meyv\u0259, t\u0259r\u0259v\u0259z, paxlal\u0131lar q\u0259bul etm\u0259y\u0259n insanlar\u0131n yuxu m\u00fcdd\u0259ti daha az olur. T\u0259dqiqat\u00e7\u0131lar sonra 21-30 ya\u015f aras\u0131 1 000 mind\u0259n \u00e7ox insan \u00fcz\u0259rind\u0259 ayr\u0131ca t\u0259hlil apar\u0131blar. Onlayn t\u0259limat vasit\u0259sil\u0259 onlara meyv\u0259 v\u0259 t\u0259r\u0259v\u0259z istehlak\u0131n\u0131 art\u0131rma\u011fa k\u00f6m\u0259k edilib. P\u0259hrizl\u0259rini d\u0259yi\u015fdirm\u0259yi bacaranlar \u00fc\u00e7 aydan sonra yuxu keyfiyy\u0259tinin yax\u015f\u0131la\u015fd\u0131\u011f\u0131n\u0131 v\u0259 yuxusuzluq…<\/p>\n","protected":false},"author":2,"featured_media":682172,"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\/2024\/01\/5e34a2b4159715409612864158610458994.jpg",975,540,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/01\/5e34a2b4159715409612864158610458994.jpg",975,540,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/01\/5e34a2b4159715409612864158610458994.jpg",975,540,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/01\/5e34a2b4159715409612864158610458994-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/01\/5e34a2b4159715409612864158610458994-660x365.jpg",660,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/01\/5e34a2b4159715409612864158610458994-840x465.jpg",640,354,true],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/01\/5e34a2b4159715409612864158610458994.jpg",975,540,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/01\/5e34a2b4159715409612864158610458994.jpg",975,540,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/01\/5e34a2b4159715409612864158610458994-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/01\/5e34a2b4159715409612864158610458994.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":"P\u0259hrizd\u0259 meyv\u0259 v\u0259 dig\u0259r qidalar\u0131n olmamas\u0131 yuxu keyfiyy\u0259tinin pisl\u0259\u015fm\u0259sin\u0259 v\u0259 onun m\u00fcdd\u0259tinin q\u0131salmas\u0131na s\u0259b\u0259b ola bil\u0259r. ARANTV.AZ x\u0259b\u0259r verir ki,\u00a0aliml\u0259rin bununla ba\u011fl\u0131 ara\u015fd\u0131rmas\u0131 \u201cThe Conversation\u201dda d\u0259rc olunub. AB\u015e aliml\u0259ri 5 il \u0259rzind\u0259 apar\u0131lan sor\u011fular\u0131n m\u0259lumatlar\u0131n\u0131 t\u0259hlil edibl\u0259r. Onlar m\u00fc\u0259yy\u0259n edibl\u0259r ki, kifay\u0259t q\u0259d\u0259r meyv\u0259, t\u0259r\u0259v\u0259z, paxlal\u0131lar q\u0259bul etm\u0259y\u0259n insanlar\u0131n yuxu m\u00fcdd\u0259ti daha az olur. T\u0259dqiqat\u00e7\u0131lar…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/682171"}],"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=682171"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/682171\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/682172"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=682171"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=682171"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=682171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}