{"id":840987,"date":"2026-02-20T08:55:14","date_gmt":"2026-02-20T04:55:14","guid":{"rendered":"https:\/\/arantv.az\/?p=840987"},"modified":"2026-02-20T08:55:14","modified_gmt":"2026-02-20T04:55:14","slug":"duzgun-yuxu-rejimi-nec%c9%99-olmalidir-2","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=840987","title":{"rendered":"D\u00fczg\u00fcn yuxu rejimi nec\u0259 olmal\u0131d\u0131r?"},"content":{"rendered":"<p><em><strong>Sa\u011flam qalma\u011f\u0131n gizli d\u00fcsturu<\/strong><\/em><\/p>\n<p>Ramazan ay\u0131nda oruc tutan insanlar\u0131n g\u00fcnd\u0259lik h\u0259yat ritmi k\u00f6kl\u00fc \u015f\u0259kild\u0259 d\u0259yi\u015fir. Qidalanma saatlar\u0131n\u0131n gec\u0259 v\u0259 ax\u015fam vaxtlar\u0131na ke\u00e7m\u0259si, imsak \u00fc\u00e7\u00fcn erk\u0259n oyanmaq z\u0259rur\u0259ti, b\u0259z\u0259n gec\u0259 ibad\u0259tl\u0259ri v\u0259 sosial aktivliyin artmas\u0131 yuxu rejiminin pozulmas\u0131na s\u0259b\u0259b olur. Halbuki, oruc d\u00f6vr\u00fcnd\u0259 d\u00fczg\u00fcn yuxu rejimi \u0259n az balansl\u0131 qidalanma q\u0259d\u0259r \u0259h\u0259miyy\u0259tlidir. Yuxu yaln\u0131z istirah\u0259t deyil, h\u0259m d\u0259 metabolik t\u0259nziml\u0259m\u0259, hormonal balans, immun sisteminin g\u00fccl\u0259nm\u0259si v\u0259 psixoloji sabitlik \u00fc\u00e7\u00fcn \u0259sas mexanizmdir. Buna g\u00f6r\u0259 d\u0259 Ramazan ay\u0131 \u0259rzind\u0259 yuxu rejiminin nec\u0259 t\u0259\u015fkil olunmas\u0131 m\u0259s\u0259l\u0259si elmi v\u0259 praktik bax\u0131mdan x\u00fcsusi diqq\u0259t t\u0259l\u0259b edir.<\/p>\n<p>&#8220;World Health Organization&#8221; yuxunu sa\u011flam h\u0259yat t\u0259rzinin \u0259sas \u015f\u0259rtl\u0259rind\u0259n biri kimi d\u0259y\u0259rl\u0259ndirir v\u0259 yetkin insan \u00fc\u00e7\u00fcn g\u00fcnd\u0259lik 7\u20138 saat keyfiyy\u0259tli istirah\u0259tin z\u0259ruri oldu\u011funu bildirir. T\u0259\u015fkilat\u0131n m\u0259lumat\u0131na g\u00f6r\u0259, yuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 \u00fcr\u0259k-damar x\u0259st\u0259likl\u0259ri riskini art\u0131r\u0131r, immun sistemin f\u0259aliyy\u0259tini z\u0259ifl\u0259dir v\u0259 psixi sabitliy\u0259 m\u0259nfi t\u0259sir g\u00f6st\u0259rir. Eyni zamanda, yuxusuzluq stress hormonlar\u0131n\u0131n, x\u00fcsusil\u0259 kortizolun s\u0259viyy\u0259sini y\u00fcks\u0259ldir. Ramazan ay\u0131nda orqanizm onsuz da qida v\u0259 maye q\u0259bulunun m\u0259hdudla\u015fmas\u0131na uy\u011funla\u015fma\u011fa \u00e7al\u0131\u015f\u0131r. Bu m\u0259rh\u0259l\u0259d\u0259 yuxunun azalmas\u0131 \u0259lav\u0259 g\u0259rginlik yarad\u0131r v\u0259 b\u0259rpa mexanizml\u0259rini z\u0259ifl\u0259dir.<\/p>\n<p><em><strong>S\u0259ssiz risk zonas\u0131<\/strong><\/em><\/p>\n<p>M\u0259s\u0259l\u0259nin dig\u0259r t\u0259r\u0259fi diqq\u0259t v\u0259 i\u015f qabiliyy\u0259ti il\u0259 ba\u011fl\u0131d\u0131r. &#8220;National Sleep Foundation&#8221; bildirir ki, gec\u0259 yuxusunun 6 saatdan az olmas\u0131 diqq\u0259tin, reaksiya s\u00fcr\u0259tinin v\u0259 q\u0259rarverm\u0259 qabiliyy\u0259tinin z\u0259ifl\u0259m\u0259sin\u0259 s\u0259b\u0259b olur. Ramazanda imsak \u00fc\u00e7\u00fcn erk\u0259n oyanmaq v\u0259 iftardan sonra gec\u0259 saatlar\u0131na q\u0259d\u0259r oyaq qalmaq geni\u015f yay\u0131lm\u0131\u015f hald\u0131r. N\u0259tic\u0259d\u0259 yuxu \u201cpar\u00e7alanm\u0131\u015f\u201d xarakter al\u0131r. Bu zaman d\u0259rin yuxu fazas\u0131 azal\u0131r. Halbuki m\u0259hz h\u0259min m\u0259rh\u0259l\u0259d\u0259 h\u00fcceyr\u0259 b\u0259rpas\u0131 aktivl\u0259\u015fir, immun sistemi m\u00f6hk\u0259ml\u0259nir v\u0259 beyin g\u00fcn \u0259rzind\u0259 q\u0259bul edil\u0259n informasiyan\u0131 emal edir. Dem\u0259li, s\u00f6hb\u0259t yaln\u0131z ne\u00e7\u0259 saat yatmaqdan deyil, yuxunun keyfiyy\u0259tind\u0259n v\u0259 strukturundan gedir.<\/p>\n<p>Sirkadiyal ritm\u00a0 y\u0259ni orqanizmin daxili bioloji saat\u0131 d\u0259 Ramazan ay\u0131nda d\u0259yi\u015fiklikl\u0259r\u0259 m\u0259ruz qal\u0131r. &#8220;Harvard Medical School&#8221; n\u0259zdind\u0259 apar\u0131lan ara\u015fd\u0131rmalar g\u00f6st\u0259rir ki, gec\u0259 saatlar\u0131nda parlaq i\u015f\u0131q v\u0259 elektron cihaz ekranlar\u0131 melatonin hormonunun ifraz\u0131n\u0131 azald\u0131r. Bu hormon yuxuya ke\u00e7idi t\u0259nziml\u0259yir. \u0130ftardan sonra sosial \u015f\u0259b\u0259k\u0259l\u0259rd\u0259 vaxt ke\u00e7irm\u0259k, telefon v\u0259 komp\u00fcter qar\u015f\u0131s\u0131nda uzun m\u00fcdd\u0259t qalmaq yuxuya getm\u0259 m\u00fcdd\u0259tini uzad\u0131r. N\u0259tic\u0259d\u0259 s\u0259h\u0259r hals\u0131zl\u0131q, g\u00fcn \u0259rzind\u0259 is\u0259 enerji \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 m\u00fc\u015fahid\u0259 olunur. Bu v\u0259ziyy\u0259t x\u00fcsusil\u0259 s\u00fcr\u00fcc\u00fcl\u0259r, m\u00fc\u0259lliml\u0259r, h\u0259kiml\u0259r v\u0259 y\u00fcks\u0259k diqq\u0259t t\u0259l\u0259b ed\u0259n sah\u0259l\u0259rd\u0259 \u00e7al\u0131\u015fanlar \u00fc\u00e7\u00fcn \u0259lav\u0259 risk yarad\u0131r.<\/p>\n<p><em><strong>Yax\u0131n \u015e\u0259rq t\u0259cr\u00fcb\u0259si: 60 d\u0259qiq\u0259nin t\u0259siri<\/strong><\/em><\/p>\n<p>Yax\u0131n \u015e\u0259rq \u00f6lk\u0259l\u0259rind\u0259 apar\u0131lan m\u00fc\u015fahid\u0259l\u0259r d\u0259 Ramazan ay\u0131n\u0131n yuxu rejimin\u0259 t\u0259sirini t\u0259sdiql\u0259yir. &#8220;Qatar University&#8221; v\u0259 &#8220;King Saud University&#8221; aliml\u0259rinin ara\u015fd\u0131rmalar\u0131nda qeyd olunur ki, gec\u0259 yuxusunun orta hesabla 60\u201390 d\u0259qiq\u0259 azalmas\u0131 insulin h\u0259ssasl\u0131\u011f\u0131nda m\u00fcv\u0259qq\u0259ti d\u0259yi\u015fiklikl\u0259r\u0259 v\u0259 g\u00fcnd\u00fcz yor\u011funlu\u011funun artmas\u0131na s\u0259b\u0259b olur. Bununla yana\u015f\u0131, t\u0259dqiqatlar g\u00f6st\u0259rir ki, yuxu iki hiss\u0259y\u0259 b\u00f6l\u00fcnd\u00fckd\u0259 \u2013 gec\u0259 \u0259sas yuxu v\u0259 g\u00fcnorta 20\u201330 d\u0259qiq\u0259lik q\u0131sa istirah\u0259t \u2013 bu t\u0259sirl\u0259r xeyli azal\u0131r. Q\u0131sa g\u00fcnd\u00fcz yuxusu diqq\u0259ti b\u0259rpa edir v\u0259 orqanizmin enerji balans\u0131n\u0131 sabit saxlay\u0131r.<\/p>\n<p>Yuxunun metabolik t\u0259siri ayr\u0131ca diqq\u0259t t\u0259l\u0259b edir. &#8220;Mayo Clinic&#8221; qeyd edir ki, yuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 qrelin v\u0259 leptin hormonlar\u0131n\u0131n balans\u0131n\u0131 pozur. Qrelin i\u015ftahan\u0131 art\u0131r\u0131r, leptin is\u0259 toxluq hissini t\u0259nziml\u0259yir. Az yatmaq i\u015ftahan\u0131n artmas\u0131na v\u0259 y\u00fcks\u0259k kalorili qidalara meylin g\u00fccl\u0259nm\u0259sin\u0259 g\u0259tirib \u00e7\u0131xar\u0131r. Ramazanda iftar s\u00fcfr\u0259sind\u0259 porsiya n\u0259zar\u0259tinin \u00e7\u0259tinl\u0259\u015fm\u0259si v\u0259 \u015firniyyata \u00fcst\u00fcnl\u00fck verilm\u0259si bu mexanizml\u0259 \u0259laq\u0259l\u0259ndirilir. Dem\u0259li, d\u00fczg\u00fcn yuxu rejimi h\u0259m d\u0259 \u00e7\u0259ki v\u0259 madd\u0259l\u0259r m\u00fcbadil\u0259sinin sabitliyi bax\u0131m\u0131ndan m\u00fch\u00fcm rol oynay\u0131r.<\/p>\n<p>Psixoloji aspekt d\u0259 unudulmamal\u0131d\u0131r. &#8220;American Academy of Sleep Medicine&#8221; bildirir ki, xroniki yuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 emosional h\u0259ssasl\u0131\u011f\u0131 art\u0131r\u0131r, narahatl\u0131q riskini y\u00fcks\u0259ldir v\u0259 \u0259hval d\u0259yi\u015fk\u0259nliyin\u0259 s\u0259b\u0259b olur. Orucluq ay\u0131 m\u0259n\u0259vi sakitlik v\u0259 s\u0259bir d\u00f6vr\u00fc kimi q\u0259bul edils\u0259 d\u0259, yuxu pozuntusu olduqda \u0259s\u0259bilik v\u0259 g\u0259rginlik artar. Bu is\u0259 ail\u0259daxili m\u00fcnasib\u0259tl\u0259rd\u0259, i\u015f m\u00fchitind\u0259 v\u0259 sosial \u00fcnsiyy\u0259td\u0259 \u00f6z\u00fcn\u00fc g\u00f6st\u0259r\u0259 bil\u0259r.<\/p>\n<p><em><strong>Adaptasiya m\u00fcmk\u00fcnd\u00fcr, amma \u015f\u0259rtl\u0259rl\u0259<\/strong><\/em><\/p>\n<p>M\u00fct\u0259x\u0259ssisl\u0259r hesab edirl\u0259r ki, Ramazan\u0131n ilk g\u00fcnl\u0259ri adaptasiya m\u0259rh\u0259l\u0259si kimi ke\u00e7ir. Orqanizm yeni qrafik\u0259 uy\u011funla\u015fma\u011fa \u00e7al\u0131\u015f\u0131r. Lakin uy\u011funla\u015fma yaln\u0131z qidalanma v\u0259 yuxu nizaml\u0131 olduqda ba\u015f verir. \u00dcmumi yuxu m\u00fcdd\u0259tinin 7 saatdan az olmamas\u0131, iftardan sonra a\u011f\u0131r qidalardan v\u0259 gec saatlarda kofeind\u0259n uzaq durmaq, yatmazdan \u0259vv\u0259l ekran istifad\u0259sini azaltmaq sirkadiyal ritmin qorunmas\u0131na k\u00f6m\u0259k edir. Z\u0259rur\u0259t olduqda g\u00fcnorta q\u0131sa istirah\u0259t kompensasiya mexanizmi kimi faydal\u0131 ola bil\u0259r.<\/p>\n<p>B\u00fct\u00fcn bunlar g\u00f6st\u0259rir ki, Ramazanda yuxu sad\u0259c\u0259 istirah\u0259t deyil, sa\u011flaml\u0131\u011f\u0131n qorunmas\u0131 \u00fc\u00e7\u00fcn vacib mexanizmdir. Yuxu ibad\u0259t\u0259 mane\u0259 deyil, \u0259ksin\u0259, fiziki v\u0259 zehni g\u00fcc\u00fc b\u0259rpa ed\u0259r\u0259k onun davaml\u0131l\u0131\u011f\u0131n\u0131 t\u0259min ed\u0259n amildir. Qidalanma v\u0259 m\u0259n\u0259vi intizam q\u0259d\u0259r bioloji ritmin qorunmas\u0131 da sa\u011flam v\u0259 balansl\u0131 Ramazan\u0131n \u0259sas \u015f\u0259rtl\u0259rind\u0259n biri kimi q\u0259bul edilm\u0259lidir.<\/p>\n<p><strong>Nigar Orucova, &#8220;\u0130ki sahil&#8221;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011flam qalma\u011f\u0131n gizli d\u00fcsturu Ramazan ay\u0131nda oruc tutan insanlar\u0131n g\u00fcnd\u0259lik h\u0259yat ritmi k\u00f6kl\u00fc \u015f\u0259kild\u0259 d\u0259yi\u015fir. Qidalanma saatlar\u0131n\u0131n gec\u0259 v\u0259 ax\u015fam vaxtlar\u0131na ke\u00e7m\u0259si, imsak \u00fc\u00e7\u00fcn erk\u0259n oyanmaq z\u0259rur\u0259ti, b\u0259z\u0259n gec\u0259 ibad\u0259tl\u0259ri v\u0259 sosial aktivliyin artmas\u0131 yuxu rejiminin pozulmas\u0131na s\u0259b\u0259b olur. Halbuki, oruc d\u00f6vr\u00fcnd\u0259 d\u00fczg\u00fcn yuxu rejimi \u0259n az balansl\u0131 qidalanma q\u0259d\u0259r \u0259h\u0259miyy\u0259tlidir. Yuxu yaln\u0131z istirah\u0259t deyil, h\u0259m d\u0259 metabolik t\u0259nziml\u0259m\u0259, hormonal balans, immun sisteminin g\u00fccl\u0259nm\u0259si v\u0259 psixoloji sabitlik \u00fc\u00e7\u00fcn \u0259sas mexanizmdir. Buna g\u00f6r\u0259 d\u0259 Ramazan ay\u0131 \u0259rzind\u0259 yuxu rejiminin nec\u0259 t\u0259\u015fkil olunmas\u0131 m\u0259s\u0259l\u0259si elmi v\u0259 praktik bax\u0131mdan x\u00fcsusi diqq\u0259t t\u0259l\u0259b edir.&hellip;<\/p>\n","protected":false},"author":2,"featured_media":840989,"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\/2026\/02\/402cac3d171034834475878263410345233.jpg",975,540,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2026\/02\/402cac3d171034834475878263410345233.jpg",975,540,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2026\/02\/402cac3d171034834475878263410345233.jpg",975,540,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2026\/02\/402cac3d171034834475878263410345233-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2026\/02\/402cac3d171034834475878263410345233-660x365.jpg",660,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2026\/02\/402cac3d171034834475878263410345233-840x465.jpg",640,354,true],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2026\/02\/402cac3d171034834475878263410345233.jpg",975,540,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2026\/02\/402cac3d171034834475878263410345233.jpg",975,540,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2026\/02\/402cac3d171034834475878263410345233-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2026\/02\/402cac3d171034834475878263410345233.jpg",975,540,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":"Sa\u011flam qalma\u011f\u0131n gizli d\u00fcsturu Ramazan ay\u0131nda oruc tutan insanlar\u0131n g\u00fcnd\u0259lik h\u0259yat ritmi k\u00f6kl\u00fc \u015f\u0259kild\u0259 d\u0259yi\u015fir. Qidalanma saatlar\u0131n\u0131n gec\u0259 v\u0259 ax\u015fam vaxtlar\u0131na ke\u00e7m\u0259si, imsak \u00fc\u00e7\u00fcn erk\u0259n oyanmaq z\u0259rur\u0259ti, b\u0259z\u0259n gec\u0259 ibad\u0259tl\u0259ri v\u0259 sosial aktivliyin artmas\u0131 yuxu rejiminin pozulmas\u0131na s\u0259b\u0259b olur. Halbuki, oruc d\u00f6vr\u00fcnd\u0259 d\u00fczg\u00fcn yuxu rejimi \u0259n az balansl\u0131 qidalanma q\u0259d\u0259r \u0259h\u0259miyy\u0259tlidir. Yuxu yaln\u0131z istirah\u0259t deyil,&hellip;","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/840987"}],"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=840987"}],"version-history":[{"count":1,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/840987\/revisions"}],"predecessor-version":[{"id":840990,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/840987\/revisions\/840990"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/840989"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=840987"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=840987"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=840987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}