{"id":712969,"date":"2024-04-19T10:34:44","date_gmt":"2024-04-19T06:34:44","guid":{"rendered":"https:\/\/arantv.az\/?p=712969"},"modified":"2024-04-19T10:34:44","modified_gmt":"2024-04-19T06:34:44","slug":"bayramda-aldiginiz-c%c9%99kid%c9%99n-nec%c9%99-xilas-olmali","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=712969","title":{"rendered":"Bayramda ald\u0131\u011f\u0131n\u0131z \u00e7\u0259kid\u0259n nec\u0259 xilas olmal\u0131?"},"content":{"rendered":"<p><strong>Orucluqda v\u0259 bayramlarda ald\u0131\u011f\u0131m\u0131z \u00e7\u0259kid\u0259n tez bir zamanda xilas olmaq \u00fc\u00e7\u00fcn etm\u0259li oldu\u011fumuz ilk qayda yediyimiz yem\u0259kl\u0259rin miqdar\u0131n\u0131 azaltmaqd\u0131r. \u0130kincisi, h\u0259r g\u00fcn ist\u0259diyiniz zaman \u0259n az\u0131 45-60 d\u0259qiq\u0259 s\u00fcr\u0259tli g\u0259zintiy\u0259 \u00e7\u0131xmal\u0131s\u0131n\u0131z.<\/strong><\/p>\n<p><strong>ARANTV.AZ<\/strong> x\u0259b\u0259r verir ki, \u0259n \u00f6n\u0259mlisi is\u0259 qidalanma\u011f\u0131n\u0131za fikir verm\u0259lisiniz. Oruc tutmaqdan ax\u015fam v\u0259 gec\u0259 yem\u0259k rejimind\u0259n g\u00fcnd\u00fcz yem\u0259k d\u00f6vr\u00fcn\u0259 ke\u00e7id zaman\u0131 orqanizmd\u0259 s\u00fcr\u0259tli metabolik d\u0259yi\u015fiklikl\u0259r ba\u015f verir. X\u00fcsusil\u0259 ya\u011f yand\u0131ran hormonlar\u0131n tarazl\u0131\u011fa g\u0259lm\u0259sini t\u0259min edir. Bel\u0259 ki, normal qidalanma rejimind\u0259 gec\u0259 12-14 saatl\u0131q oruc tutmaqla b\u0259d\u0259nd\u0259ki ya\u011flar\u0131n qaraciy\u0259rd\u0259 y\u0131\u011f\u0131lmas\u0131 azal\u0131r. Bu s\u0259b\u0259bd\u0259n yatmazdan \u0259n az 3 saat \u0259vv\u0259l yem\u0259k yem\u0259yi bitirib, s\u0259h\u0259r 07:00-dan \u0259vv\u0259l s\u0259h\u0259r yem\u0259yi yem\u0259m\u0259kl\u0259 ya\u011f yand\u0131r\u0131lmas\u0131n\u0131 aktivl\u0259\u015fdir\u0259 bil\u0259rik.<\/p>\n<p>Bundan \u0259lav\u0259, m\u0259d\u0259alt\u0131 v\u0259zi gec\u0259l\u0259r h\u0259ddind\u0259n art\u0131q i\u015fl\u0259mir, yem\u0259kd\u0259n sonra g\u00fcn \u0259rzind\u0259 aktivl\u0259\u015fir. Kortizol s\u0259h\u0259rl\u0259r y\u00fcks\u0259k olsa da, g\u00fcn \u0259rzind\u0259 azalma\u011fa meyllidir. Kortizol g\u00fcn \u0259rzind\u0259 azal\u0131r, bu da orqanizmin karbohidrat v\u0259 ya\u011flardan daha asan istifad\u0259sini t\u0259min edir. V\u0259 bu m\u00fcsb\u0259t hormonal d\u0259yi\u015fiklikl\u0259rl\u0259 orqanizm yediyi yem\u0259yi yand\u0131rma\u011fa uy\u011funla\u015f\u0131r.<\/p>\n<p>Orucluqda v\u0259 bayramlarda ald\u0131\u011f\u0131m\u0131z \u00e7\u0259kid\u0259n tez bir zamanda xilas olmaq \u00fc\u00e7\u00fcn etm\u0259li oldu\u011fumuz ilk qayda yediyimiz yem\u0259kl\u0259rin miqdar\u0131n\u0131 azaltmaqd\u0131r. \u00c7\u00fcnki orqanizmin istehlak etdiyi kalorid\u0259n daha az kalori istehlak ed\u0259r\u0259k enerji a\u00e7\u0131\u011f\u0131 yaradaraq ya\u011f anbarlar\u0131ndan istifad\u0259 etm\u0259k m\u00fcmk\u00fcnd\u00fcr. Bu kalori \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 bazal metabolizman\u0131zdan \u0259n az\u0131 500 kalori olmal\u0131d\u0131r ki, \u00e7\u0259ki itirm\u0259y\u0259 ba\u015flaya v\u0259 itirdiyiniz \u00e7\u0259kinin \u00e7oxunu ya\u011f toxumas\u0131ndan itir\u0259 bilsin.<\/p>\n<p>M\u00fctl\u0259q xat\u0131rlamal\u0131s\u0131n\u0131z ki, bu enerji \u00e7at\u0131\u015fmazl\u0131\u011f\u0131n\u0131 tarazla\u015fd\u0131rmaq \u00fc\u00e7\u00fcn aktiv g\u0259zintil\u0259r etm\u0259lisiniz. X\u00fcsusil\u0259 tez ar\u0131qlama\u011fa y\u00f6n\u0259lmi\u015f a\u015fa\u011f\u0131 kalorili balansla\u015fd\u0131r\u0131lm\u0131\u015f p\u0259hrizl\u0259rd\u0259 m\u00fcnt\u0259z\u0259m f\u0259aliyy\u0259t g\u00f6st\u0259rm\u0259s\u0259niz, istirah\u0259t zaman\u0131 s\u0259rf etdiyiniz kaloril\u0259r azalacaq.<\/p>\n<p>Bu, daha az yes\u0259niz bel\u0259 ar\u0131qlamamaq reaksiyas\u0131 il\u0259 n\u0259tic\u0259l\u0259nir. Bu m\u00fcr\u0259kk\u0259b metabolik problemi ya\u015famaq ist\u0259mirsinizs\u0259, daha az yem\u0259y\u0259 ba\u015flad\u0131\u011f\u0131n\u0131z zaman uzunm\u00fcdd\u0259tli f\u0259aliyy\u0259tl\u0259r etm\u0259yi h\u0259d\u0259fl\u0259m\u0259lisiniz. \u018fz\u0259l\u0259 toxumas\u0131n\u0131 qoruyaraq keyfiyy\u0259tli ar\u0131qlamaq ist\u0259yirsinizs\u0259, h\u0259r g\u00fcn ist\u0259diyiniz vaxt, \u0259n az\u0131 45-60 d\u0259qiq\u0259 s\u00fcr\u0259tl\u0259 g\u0259zin.<\/p>\n<p>G\u00fcn\u0259 s\u0259h\u0259r yem\u0259yi il\u0259 ba\u015flay\u0131n. He\u00e7 vaxt nahar v\u0259 \u015fam yem\u0259yini atlamay\u0131n. G\u00fcnd\u0259lik ehtiyaclar\u0131n\u0131za uy\u011fun q\u0259lyanalt\u0131lar \u0259lav\u0259 edin. Yem\u0259kl\u0259riniz proteinl\u0259 z\u0259ngin olsun v\u0259 adekvat bitki qidalar\u0131 il\u0259 tamamlans\u0131n. Zeytun ya\u011f\u0131ndan istifad\u0259 etdiyiniz\u0259 \u0259min olun. P\u0259hrizinizd\u0259n emal edilmi\u015f \u0259tl\u0259ri xaric edin. T\u0259bii qidalar &#8211; bulqur, tam bu\u011fdal\u0131 d\u00fcy\u00fc, t\u0259r\u0259v\u0259z, meyv\u0259, paxlal\u0131 bitkil\u0259r, s\u00fcd m\u0259hsullar\u0131, yumurta v\u0259 ya\u011fs\u0131z \u0259t ar\u0131qlama p\u0259hriziniz\u0259 daxil edilm\u0259lidir.<\/p>\n<p>Omeqa 3 v\u0259 B 12 vitamini olan qidalara diqq\u0259t etm\u0259yi t\u00f6vsiy\u0259 edilir.\u00a0Yem\u0259kl\u0259riniz\u0259 bal\u0131q, qoz, hindu\u015fka \u0259ti, yumurta v\u0259 k\u0259tan toxumu daxil edin. H\u0259r s\u0259h\u0259r m\u00fcnt\u0259z\u0259m olaraq yumurta yeyin, yem\u0259kl\u0259rinizd\u0259 tur\u015f x\u0259mird\u0259n imtina etm\u0259yin. T\u0259rkibind\u0259 beta ql\u00fckan olan yulaf v\u0259 g\u00f6b\u0259l\u0259kl\u0259r kortizol s\u0259viyy\u0259sini a\u015fa\u011f\u0131 sal\u0131r. S\u0259h\u0259r yem\u0259yi \u00fc\u00e7\u00fcn yulaf v\u0259 ya g\u00f6b\u0259l\u0259kli omlet se\u00e7in. Maqnezium kortizol m\u00fcbadil\u0259sind\u0259 t\u0259sirlidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Orucluqda v\u0259 bayramlarda ald\u0131\u011f\u0131m\u0131z \u00e7\u0259kid\u0259n tez bir zamanda xilas olmaq \u00fc\u00e7\u00fcn etm\u0259li oldu\u011fumuz ilk qayda yediyimiz yem\u0259kl\u0259rin miqdar\u0131n\u0131 azaltmaqd\u0131r. \u0130kincisi, h\u0259r g\u00fcn ist\u0259diyiniz zaman \u0259n az\u0131 45-60 d\u0259qiq\u0259 s\u00fcr\u0259tli g\u0259zintiy\u0259 \u00e7\u0131xmal\u0131s\u0131n\u0131z. ARANTV.AZ x\u0259b\u0259r verir ki, \u0259n \u00f6n\u0259mlisi is\u0259 qidalanma\u011f\u0131n\u0131za fikir verm\u0259lisiniz. Oruc tutmaqdan ax\u015fam v\u0259 gec\u0259 yem\u0259k rejimind\u0259n g\u00fcnd\u00fcz yem\u0259k d\u00f6vr\u00fcn\u0259 ke\u00e7id zaman\u0131 orqanizmd\u0259 s\u00fcr\u0259tli metabolik d\u0259yi\u015fiklikl\u0259r ba\u015f verir. X\u00fcsusil\u0259 ya\u011f yand\u0131ran hormonlar\u0131n tarazl\u0131\u011fa g\u0259lm\u0259sini t\u0259min edir. Bel\u0259 ki, normal qidalanma rejimind\u0259 gec\u0259 12-14 saatl\u0131q oruc tutmaqla b\u0259d\u0259nd\u0259ki ya\u011flar\u0131n qaraciy\u0259rd\u0259 y\u0131\u011f\u0131lmas\u0131 azal\u0131r. Bu s\u0259b\u0259bd\u0259n yatmazdan \u0259n az 3 saat \u0259vv\u0259l&hellip;<\/p>\n","protected":false},"author":2,"featured_media":712970,"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\/04\/275949_30e9aejlob.jpg",735,462,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/04\/275949_30e9aejlob.jpg",735,462,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/04\/275949_30e9aejlob.jpg",735,462,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/04\/275949_30e9aejlob-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/04\/275949_30e9aejlob-581x365.jpg",581,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/04\/275949_30e9aejlob.jpg",640,402,false],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/04\/275949_30e9aejlob.jpg",735,462,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/04\/275949_30e9aejlob.jpg",735,462,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/04\/275949_30e9aejlob-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/04\/275949_30e9aejlob.jpg",735,462,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/arantv.az\/?cat=1\" rel=\"category\">C\u0259miyy\u0259t<\/a>","rttpg_excerpt":"Orucluqda v\u0259 bayramlarda ald\u0131\u011f\u0131m\u0131z \u00e7\u0259kid\u0259n tez bir zamanda xilas olmaq \u00fc\u00e7\u00fcn etm\u0259li oldu\u011fumuz ilk qayda yediyimiz yem\u0259kl\u0259rin miqdar\u0131n\u0131 azaltmaqd\u0131r. \u0130kincisi, h\u0259r g\u00fcn ist\u0259diyiniz zaman \u0259n az\u0131 45-60 d\u0259qiq\u0259 s\u00fcr\u0259tli g\u0259zintiy\u0259 \u00e7\u0131xmal\u0131s\u0131n\u0131z. ARANTV.AZ x\u0259b\u0259r verir ki, \u0259n \u00f6n\u0259mlisi is\u0259 qidalanma\u011f\u0131n\u0131za fikir verm\u0259lisiniz. Oruc tutmaqdan ax\u015fam v\u0259 gec\u0259 yem\u0259k rejimind\u0259n g\u00fcnd\u00fcz yem\u0259k d\u00f6vr\u00fcn\u0259 ke\u00e7id zaman\u0131 orqanizmd\u0259 s\u00fcr\u0259tli&hellip;","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/712969"}],"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=712969"}],"version-history":[{"count":0,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/712969\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/712970"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=712969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=712969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=712969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}