Lakin \u201cn\u0259 yeyirs\u0259ns\u0259, el\u0259 d\u0259 hiss edirs\u0259n\u201d dem\u0259k daha do\u011fru ola bil\u0259r. P\u0259hriz v\u0259 psixi sa\u011flaml\u0131q haqq\u0131nda n\u0259 q\u0259d\u0259r \u00e7ox \u00f6yr\u0259ns\u0259k, sa\u011flaml\u0131\u011f\u0131n bu iki kritik elementinin bir-biri il\u0259 \u0259laq\u0259li oldu\u011fu bir o q\u0259d\u0259r \u00e7ox g\u00f6r\u00fcn\u00fcr. Getdikc\u0259 artan ara\u015fd\u0131rmalar g\u00f6st\u0259rir ki, bo\u015fqablar\u0131m\u0131za v\u0259 a\u011fz\u0131m\u0131za qoydu\u011fumuz qidalar d\u00fc\u015f\u00fcnc\u0259miz\u0259 v\u0259 hissl\u0259rimiz\u0259 real t\u0259sir g\u00f6st\u0259r\u0259 bilir.<\/p>\n
B\u0259d\u0259nd\u0259 olan itihab h\u0259r c\u00fcr psixi sa\u011flaml\u0131q probleml\u0259ri il\u0259 \u0259laq\u0259l\u0259ndirilir. Bura narahatl\u0131q v\u0259 depressiya da daxildir. Xo\u015fb\u0259xtlikd\u0259n, antioksidantlar, omeqa-3 ya\u011f tur\u015fular\u0131, L-teanin v\u0259 davaml\u0131 ni\u015fasta kimi \u00e7oxsayl\u0131 qida madd\u0259l\u0259rinin ham\u0131s\u0131 iltihab\u0131 azaltmaq v\u0259 ya beyind\u0259 serotonini y\u00fcks\u0259ltm\u0259k v\u0259d edir.<\/p>\n
M\u00fct\u0259x\u0259ssisl\u0259r iltihabla m\u00fcbariz\u0259 aparmaq v\u0259 psixi sa\u011flaml\u0131\u011f\u0131 g\u00fccl\u0259ndirm\u0259k \u00fc\u00e7\u00fcn a\u015fa\u011f\u0131dak\u0131 qidalara \u00fcst\u00fcnl\u00fck verm\u0259yi t\u00f6vsiy\u0259 edirl\u0259r:<\/p>\n
Qoz f\u0131nd\u0131q v\u0259 toxumlar<\/strong><\/em><\/p>\n \u201c\u00c7ia toxumlar\u0131, \u00e7\u0259t\u0259n\u0259 toxumlar\u0131 v\u0259 \u00fcy\u00fcd\u00fclm\u00fc\u015f k\u0259tan toxumlar\u0131 beyin sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259n v\u0259 iltihabla m\u00fcbariz\u0259 aparan omeqa-3 ya\u011f tur\u015fular\u0131n\u0131n m\u00fck\u0259mm\u0259l qaynaqlar\u0131d\u0131r”, – t\u0259dqiqat m\u00fc\u0259llifi Nikol Deandra bildirib.<\/p>\n “B\u00fct\u00fcn toxumlar, m\u0259s\u0259l\u0259n, \u00e7ia, k\u0259tan, el\u0259c\u0259 d\u0259 g\u00fcn\u0259baxan toxumu v\u0259 balqabaq toxumlar\u0131 maqnezium, B vitaminl\u0259ri v\u0259 d\u0259mir kimi psixi sa\u011flaml\u0131q v\u0259 \u0259hval-ruhiyy\u0259ni d\u0259st\u0259kl\u0259y\u0259n \u00e7oxlu qida madd\u0259l\u0259rini ehtiva edir”, -dey\u0259 o, bildirib.<\/p>\n Bu effektl\u0259ri g\u00fccl\u0259ndirm\u0259k \u00fc\u00e7\u00fcn b\u0259zi x\u0131rt\u0131ldayan toxumlar\u0131 qozla birl\u0259\u015fdirin. \u201cNutrients\u201dd\u0259 2022-ci ild\u0259 edil\u0259n bir ara\u015fd\u0131rma g\u00fcnd\u0259 t\u0259xmin\u0259n yar\u0131m st\u0259kan qoz istehlak\u0131n\u0131n t\u0259l\u0259b\u0259l\u0259rin psixi sa\u011flaml\u0131\u011f\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131rd\u0131\u011f\u0131n\u0131 v\u0259 stresi azaltd\u0131\u011f\u0131n\u0131 m\u00fc\u0259yy\u0259n edib.<\/p>\n Ya\u015f\u0131l \u00e7ay<\/strong><\/em><\/p>\n Dietoloq Liza Andrus deyir: “\u018fg\u0259r psixi sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131 yax\u015f\u0131la\u015fd\u0131rmaq ist\u0259yirsinizs\u0259, ya\u015f\u0131l \u00e7ay i\u00e7in”. “Sistemli bir ara\u015fd\u0131rma ya\u015f\u0131l \u00e7ay i\u00e7\u0259nl\u0259rin depressiya nisb\u0259tinin daha a\u015fa\u011f\u0131 oldu\u011funu g\u00f6st\u0259rib.<\/p>\n Ya\u015f\u0131l \u00e7ay\u0131n anti-melanxolik t\u0259sirinin ehtimal olunan s\u0259b\u0259bi L-teanin adl\u0131 bir amin tur\u015fusudur.<\/p>\n “Bu amin tur\u015fusu beyind\u0259 serotonin v\u0259 dopamin kimi m\u00fc\u0259yy\u0259n kimy\u0259vi madd\u0259l\u0259rin s\u0259viyy\u0259sini s\u0259rb\u0259st buraxmaqla i\u015fl\u0259yir. Bu, orqanizm\u0259 stressl\u0259 m\u00fcbariz\u0259 aparma\u011fa, idrak funksiyas\u0131n\u0131 art\u0131rma\u011fa, \u0259hval-ruhiyy\u0259y\u0259 t\u0259sir etm\u0259y\u0259 v\u0259 yuxunu yax\u015f\u0131la\u015fd\u0131rma\u011fa k\u00f6m\u0259k edir.<\/p>\n Ya\u011fl\u0131 bal\u0131q<\/strong><\/em><\/p>\n Tuna, q\u0131z\u0131lbal\u0131q v\u0259 sardina kimi ya\u011fl\u0131 bal\u0131qlar\u0131n EPA v\u0259 DHA ya\u011flar\u0131 s\u0259b\u0259bind\u0259n koqnitiv z\u0259ifl\u0259m\u0259nin qar\u015f\u0131s\u0131n\u0131 alma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259c\u0259yini y\u0259qin e\u015fitmisiniz. Yadda\u015f\u0131 g\u00fccl\u0259ndir\u0259 bil\u0259n eyni omeqa-3 \u0259hval-ruhiyy\u0259y\u0259 d\u0259 t\u0259sir ed\u0259 bil\u0259r.<\/p>\n \u201cNail Your Nutrition\u201d podkast\u0131n\u0131n apar\u0131c\u0131s\u0131, qeydiyyatdan ke\u00e7mi\u015f dietoloq Sarah \u015elixter deyir: \u201cBeyin \u0259sas\u0259n ya\u011fdan ibar\u0259tdir v\u0259 omeqa-3 beyin v\u0259 sinir h\u00fcceyr\u0259l\u0259rini yaratmaq \u00fc\u00e7\u00fcn istifad\u0259 olunur\u201d. Kifay\u0259t q\u0259d\u0259r omeqa-3 ya\u011f tur\u015fular\u0131 almamaq daha pis koqnitiv sa\u011flaml\u0131q v\u0259 h\u0259tta depressiya il\u0259 \u0259laq\u0259l\u0259ndirilir.<\/p>\n Brokoli<\/strong><\/em><\/p>\n Biz brokolini C vitamini v\u0259 lifl\u0259rl\u0259 z\u0259ngin olmas\u0131na, x\u0259r\u00e7\u0259ngl\u0259 m\u00fcbariz\u0259 g\u00fcc\u00fcn\u0259 g\u00f6r\u0259 tan\u0131y\u0131r\u0131q. Ancaq onun psixi sa\u011flaml\u0131\u011fa potensial faydas\u0131 da az deyil.<\/p>\n “Brokoli iltihab \u0259leyhin\u0259 t\u0259sirl\u0259rin\u0259 g\u00f6r\u0259 daha yax\u015f\u0131 beyin performans\u0131 v\u0259 psixi sa\u011flaml\u0131qla \u0259laq\u0259l\u0259ndirilir”, -dey\u0259 \u015elixter bildirib.<\/p>\n Lobya, noxud v\u0259 m\u0259rcim\u0259k<\/strong><\/em><\/p>\n Ki\u00e7ik, lakin g\u00fccl\u00fc paxlal\u0131lar (lobya, noxud v\u0259 m\u0259rcim\u0259k) t\u0259kc\u0259 bitki m\u0259n\u015f\u0259li proteinin m\u0259\u015fhur m\u0259nb\u0259yi deyil, h\u0259m d\u0259 \u0259la lif m\u0259nb\u0259yidir. Biz ham\u0131m\u0131z lifin ba\u011f\u0131rsaq sa\u011flaml\u0131\u011f\u0131na t\u0259sirini bilirik, lakin getdikc\u0259 artan t\u0259dqiqatlar n\u0259tic\u0259sind\u0259 m\u00fct\u0259x\u0259ssisl\u0259r lifl\u0259 z\u0259ngin bir p\u0259hrizi beyin \u00fc\u00e7\u00fcn d\u0259 faydal\u0131 hesab edir.<\/p>\n T\u0259dqiqatlar g\u00f6st\u0259rir ki, y\u00fcks\u0259k lifli qidalar narahatl\u0131\u011f\u0131 azaltma\u011fa, idrak qabiliyy\u0259tini art\u0131rma\u011fa v\u0259 xo\u015fb\u0259xt \u0259hval-ruhiyy\u0259ni d\u0259st\u0259kl\u0259m\u0259y\u0259 k\u00f6m\u0259k ed\u0259 bil\u0259r.<\/p>\n Tofu<\/strong><\/em><\/p>\n Tofu bitkisi v\u00fccudumuzu yax\u015f\u0131 hiss etdir\u0259n neyrotransmitter serotonini yaratmaq \u00fc\u00e7\u00fcn ehtiyac duydu\u011fu triptofan\u0131n b\u00f6y\u00fck vegetarian m\u0259nb\u0259yidir.<\/p>\n Yulaf<\/strong><\/em><\/p>\n Psixi sa\u011flaml\u0131q \u00fc\u00e7\u00fcn d\u00fczg\u00fcn qidalar\u0131 se\u00e7m\u0259k s\u0259h\u0259r yem\u0259yind\u0259n ba\u015flaya bil\u0259r. Yulafda olan madd\u0259l\u0259r narahatl\u0131q v\u0259 depressiyan\u0131 yax\u015f\u0131la\u015fd\u0131rmaq \u00fc\u00e7\u00fcn sinir sistemimiz vasit\u0259sil\u0259 beyinl\u0259 \u0259laq\u0259 saxlaya bilir.<\/p>\n Qaragil\u0259<\/strong><\/em><\/p>\n Mavi meyv\u0259l\u0259r antioksidantlarla v\u0259 flavonoidl\u0259rl\u0259 z\u0259ngindirir. Bu meyv\u0259l\u0259r x\u00fcsusil\u0259 qad\u0131nlarda depressiyaya qar\u015f\u0131 faydal\u0131d\u0131r.<\/p>\n Dondurulmu\u015f v\u0259ziyy\u0259td\u0259 bel\u0259 yaban\u0131 qaragil\u0259 meyv\u0259si mental sa\u011flaml\u0131q \u00fc\u00e7\u00fcn \u0259v\u0259zolunmazd\u0131r. 2020-ci ild\u0259 apar\u0131lan bir ara\u015fd\u0131rma rasionuna d\u00f6rd h\u0259ft\u0259lik yaban\u0131 qaragil\u0259 \u0259lav\u0259sind\u0259n sonra yeniyetm\u0259l\u0259rin depressiya \u0259lam\u0259tl\u0259rinin daha az oldu\u011funu g\u00f6st\u0259rib.<\/p>\n Nubar S\u00fcleymanova, \u201c\u0130ki sahil\u201d<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Lakin \u201cn\u0259 yeyirs\u0259ns\u0259, el\u0259 d\u0259 hiss edirs\u0259n\u201d dem\u0259k daha do\u011fru ola bil\u0259r. P\u0259hriz v\u0259 psixi sa\u011flaml\u0131q haqq\u0131nda n\u0259 q\u0259d\u0259r \u00e7ox \u00f6yr\u0259ns\u0259k, sa\u011flaml\u0131\u011f\u0131n bu iki kritik elementinin bir-biri il\u0259 \u0259laq\u0259li oldu\u011fu bir o q\u0259d\u0259r \u00e7ox g\u00f6r\u00fcn\u00fcr. Getdikc\u0259 artan ara\u015fd\u0131rmalar g\u00f6st\u0259rir ki, bo\u015fqablar\u0131m\u0131za v\u0259 a\u011fz\u0131m\u0131za qoydu\u011fumuz qidalar d\u00fc\u015f\u00fcnc\u0259miz\u0259 v\u0259 hissl\u0259rimiz\u0259 real t\u0259sir g\u00f6st\u0259r\u0259 bilir. B\u0259d\u0259nd\u0259 olan itihab h\u0259r c\u00fcr psixi sa\u011flaml\u0131q probleml\u0259ri il\u0259 \u0259laq\u0259l\u0259ndirilir. Bura narahatl\u0131q v\u0259 depressiya da daxildir. Xo\u015fb\u0259xtlikd\u0259n, antioksidantlar, omeqa-3 ya\u011f tur\u015fular\u0131, L-teanin v\u0259 davaml\u0131 ni\u015fasta kimi \u00e7oxsayl\u0131 qida madd\u0259l\u0259rinin ham\u0131s\u0131 iltihab\u0131 azaltmaq v\u0259 ya beyind\u0259 serotonini y\u00fcks\u0259ltm\u0259k v\u0259d…<\/p>\n","protected":false},"author":2,"featured_media":777044,"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\/12\/e6abb662173505323173192276410717846.jpg",975,540,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/12\/e6abb662173505323173192276410717846.jpg",975,540,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/12\/e6abb662173505323173192276410717846.jpg",975,540,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/12\/e6abb662173505323173192276410717846-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/12\/e6abb662173505323173192276410717846-660x365.jpg",660,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/12\/e6abb662173505323173192276410717846-840x465.jpg",640,354,true],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/12\/e6abb662173505323173192276410717846.jpg",975,540,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/12\/e6abb662173505323173192276410717846.jpg",975,540,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/12\/e6abb662173505323173192276410717846-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/12\/e6abb662173505323173192276410717846.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":"Lakin \u201cn\u0259 yeyirs\u0259ns\u0259, el\u0259 d\u0259 hiss edirs\u0259n\u201d dem\u0259k daha do\u011fru ola bil\u0259r. P\u0259hriz v\u0259 psixi sa\u011flaml\u0131q haqq\u0131nda n\u0259 q\u0259d\u0259r \u00e7ox \u00f6yr\u0259ns\u0259k, sa\u011flaml\u0131\u011f\u0131n bu iki kritik elementinin bir-biri il\u0259 \u0259laq\u0259li oldu\u011fu bir o q\u0259d\u0259r \u00e7ox g\u00f6r\u00fcn\u00fcr. Getdikc\u0259 artan ara\u015fd\u0131rmalar g\u00f6st\u0259rir ki, bo\u015fqablar\u0131m\u0131za v\u0259 a\u011fz\u0131m\u0131za qoydu\u011fumuz qidalar d\u00fc\u015f\u00fcnc\u0259miz\u0259 v\u0259 hissl\u0259rimiz\u0259 real t\u0259sir g\u00f6st\u0259r\u0259 bilir. B\u0259d\u0259nd\u0259 olan itihab…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/777043"}],"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=777043"}],"version-history":[{"count":1,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/777043\/revisions"}],"predecessor-version":[{"id":777045,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/777043\/revisions\/777045"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/777044"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=777043"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=777043"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=777043"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}