{"id":6873,"date":"2024-06-25T20:21:52","date_gmt":"2024-06-25T20:21:52","guid":{"rendered":"http:\/\/e-ciftlik.com\/haberler\/saglik\/uykuya-yardimci-5-yiyecek-en-iyi-secenekler\/"},"modified":"2024-06-25T20:21:52","modified_gmt":"2024-06-25T20:21:52","slug":"uykuya-yardimci-5-yiyecek-en-iyi-secenekler","status":"publish","type":"post","link":"http:\/\/e-ciftlik.com\/haberler\/saglik\/uykuya-yardimci-5-yiyecek-en-iyi-secenekler\/","title":{"rendered":"Uykuya yard\u0131mc\u0131 5 yiyecek: En iyi se\u00e7enekler!"},"content":{"rendered":"<div>\n<h2 class=\"wp-block-heading\" id=\"h-key-takeaways\">Ana Noktalar<\/h2>\n<ul>\n<li>M\u00fckemmel bir gece uykusuna yol a\u00e7acak mucizevi bir yiyecek veya i\u00e7ecek yoktur.<\/li>\n<li>Ak\u015fam yeme\u011fini yatmadan \u00e7ok yak\u0131n t\u00fcketmek uykuya kar\u0131\u015fabilir.<\/li>\n<li>Yorgun olmak y\u00fcksek kalorili yiyeceklere y\u00f6nelme iste\u011fini art\u0131r\u0131r.<\/li>\n<li>S\u00fct, ya\u011fl\u0131 bal\u0131k ve belirli meyveler gibi yiyecekler geceleri uyku kalitesini art\u0131rabilir.<\/li>\n<li>Kafein, alkol ve refl\u00fcye neden olan yiyecekler uykusuzluk ve uyku d\u00f6ng\u00fcs\u00fcnde de\u011fi\u015fikliklere yol a\u00e7abilir.<\/li>\n<\/ul>\n<p>Uyku, sa\u011fl\u0131kl\u0131 olma konusunda diyet ve egzersizle ayn\u0131 derecede \u00f6nemlidir.<\/p>\n<p>Ama k\u00f6t\u00fc bir gece uykusu, rehavetten daha fazla soruna yol a\u00e7ar, \u00f6zellikle de bir kilo verme yolculu\u011funda iseniz. Uykusuzluk, ruh halinizi, metabolizman\u0131z\u0131 hatta istek duydu\u011funuz yiyecekleri etkiler.<\/p>\n<p>&#8220;\u0130yi uyuman\u0131z\u0131 etkileyebilecek bir\u00e7ok \u015fey var ve yedi\u011finiz \u015fey b\u00fcy\u00fck bir etkendir,&#8221; diyor kay\u0131tl\u0131 diyetisyen Erin Palinski-Wade.<\/p>\n<p>Uykunuzla ilgili yard\u0131mc\u0131 olacak farkl\u0131 yiyecekler t\u00fcketebilirsiniz, ancak ne zaman yedi\u011finizin de e\u015fit derecede \u00f6nemli oldu\u011funu s\u00f6yl\u00fcyor. &#8220;\u00d6\u011f\u00fcn zamanlama&#8221; \u00f6nemli bir de\u011fi\u015fiklik olabilir.&#8221;<\/p>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" fetchpriority=\"y\u00fcksek\" decoding=\"asenkron\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/06\/eating-late-at-night-1024x683.jpg\" alt=\"Gecenin Ge\u00e7 Saatlerinde Yemek Yemek Kilo Kayb\u0131 \u0130\u00e7in Zararl\u0131 m\u0131? | MyFitnessPal\" class=\"no-lazy\"\/><\/figure>\n<\/div>\n<p>Palinski-Wade&#8217;a g\u00f6re, krono beslenme veya besinlerin ve \u00f6\u011f\u00fcn zamanlamas\u0131n\u0131n uyku uyan\u0131kl\u0131k d\u00f6ng\u00fcleri \u00fczerindeki etkisi beslenme ara\u015ft\u0131rmalar\u0131nda s\u0131cak bir konudur.<\/p>\n<p>Ortaya \u00e7\u0131kan, \u00f6\u011f\u00fcn saatlerinin sirkadiyen ritimlerle uyumsuz olmas\u0131, uykuya m\u00fcdahale edebilecek <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9859770\/\">k\u00f6t\u00fc sindirim<\/a>\u00a0ile sonu\u00e7lanabilir. \u00d6n ara\u015ft\u0131rmalar, ak\u015fam yeme\u011fini yatmadan \u00fc\u00e7 saatten az t\u00fcketmenin, uykusuzluk kalitesine yol a\u00e7abilece\u011fini d\u00fc\u015f\u00fcnd\u00fcrmektedir.<\/p>\n<p>Yiyecek ve uyku aras\u0131ndaki ili\u015fki karma\u015f\u0131kt\u0131r. Sizin uykuya y\u00f6nlendiren uyku ilac\u0131 gibi bir sihirli aperatif olmasa da, daha iyi dinlenmenize yard\u0131mc\u0131 olabilece\u011finiz diyet ayarlar\u0131 yapabilirsiniz.<\/p>\n<p>\u0130\u015fte Palinski-Wade ve bilimsel ara\u015ft\u0131rmaya g\u00f6re bilmeniz gerekenler.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-the-food-sleep-weight-connection\"><strong>Besin, Uyku, Kilo Ba\u011flant\u0131s\u0131<\/strong><\/h2>\n<p>Mutlaka sizi uyan\u0131k tutan yiyecekler vard\u0131r. Ve onlar\u0131n ne oldu\u011funu bilmek i\u00e7in iyi bir neden vard\u0131r &#8211; <a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\">k\u00f6t\u00fc uyku kilo verme s\u00fcrecini zorla\u015ft\u0131rabilir<\/a>. \u0130\u015fte bu konuda ara\u015ft\u0131rmalar ne diyor:<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-foods-should-you-avoid-right-before-bedtime\"><strong>Yatmadan Hemen \u00d6nce Hangi Yiyeceklerden Ka\u00e7\u0131nmal\u0131s\u0131n\u0131z?<\/strong><\/h2>\n<p>Uyku d\u00fczeninizi bozabilecek yiyecek ve i\u00e7eceklere bakmadan \u00f6nce uyku kalitesini art\u0131ran men\u00fcye ge\u00e7elim.<\/p>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img decoding=\"asenkron\" width=\"1024\" height=\"649\" alt=\"Alkol\u00fcn \u0130nsan V\u00fccudu \u00dczerindeki Etkilerine Dair En Son Bilim (2024)\" class=\"no-lazy\"\/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-top-5-foods-that-could-help-you-sleep-better\"><strong>Sizin Daha \u0130yi Uyuman\u0131za Yard\u0131mc\u0131 Olabilecek En \u0130yi 5 Yiyecek<\/strong><\/h2>\n<p>Ne <a href=\"https:\/\/www.womenshealthmag.com\/uk\/food\/a46328807\/sleepy-girl-mocktail\/\">TikTok etkileyicileri vaat ederse<\/a> edin, hi\u00e7bir yiyecek veya i\u00e7ece\u011fin sizi hemen r\u00fcyalara g\u00f6nderdi\u011fine dair kan\u0131t yoktur.<\/p>\n<p>Ama <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9859770\/#REF88\">ara\u015ft\u0131rmalar baz\u0131 yiyeceklerin iyi bir gece uykusunu art\u0131rma olas\u0131l\u0131\u011f\u0131n\u0131 art\u0131rabilece\u011fini<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-1-tart-cherry-juice\">1. Vi\u015fne Suyu<\/h2>\n<p>&#8220;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28901958\">Bir pilot \u00e7al\u0131\u015fma<\/a>, iki kez g\u00fcnl\u00fck t\u00fcketildi\u011finde taze vi\u015fne suyunun etkili bir \u015fekilde uykuya dalma s\u00fcresini azaltt\u0131\u011f\u0131n\u0131 ve 50 ya\u015f \u00fcst\u00fc ki\u015filerde uykusuzlukta iyile\u015fmeye k\u0131smen sorumlu olabilece\u011fini g\u00f6sterdi,&#8221; diyor Palinski-Wade.<\/p>\n<p>Bu muhtemelen <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22038497\/\">vi\u015fne suyunun melatonin \u00fcretimine yard\u0131mc\u0131 oldu\u011fundan kaynakl\u0131d\u0131r<\/a>. <a href=\"https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know\">Melatonin bir hormondur<\/a>. G\u00f6vdeniz karard\u0131\u011f\u0131nda \u00fcretmeye ba\u015flar. Uyu\u015fukluk yapar ve size uyuma konusunda yard\u0131mc\u0131 olur.<\/p>\n<p>Ara\u015ft\u0131rma s\u0131n\u0131rl\u0131 olmas\u0131na ra\u011fmen, uykuya dalma konusunda zorland\u0131ysan\u0131z, rutininize vi\u015fne suyu eklemek yard\u0131mc\u0131 olabilir. E\u011fer tat\u0131n\u0131 dengelemek i\u00e7in biraz maden suyu eklerseniz, asidikli\u011fi dengelemi\u015f olursunuz.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-2-kiwifruit\">2. Kivi<\/h2>\n<p>Uykuyu iyile\u015ftirebilecek ba\u015fka bir meyve de kividir. &#8220;Bu serotoninin iyi bir kayna\u011f\u0131d\u0131r,&#8221; diyor Palinski-Wade.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545168\/\">Serotonin bir n\u00f6r<\/p>\n<p>\u00fc transmitterdir<\/a> ve davran\u0131\u015f\u0131, ruh hali ve haf\u0131zay\u0131 kontrol etmede rol oynar. Serotonin \u00fcretiminin artmas\u0131, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21459634\/\">uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fcnde<\/a> rol oynar. G\u00f6vdenizin <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22572-serotonin\">uyuma neden olacak melatonin<\/a> \u00fcretmesi i\u00e7in ihtiyac\u0131 vard\u0131r.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-3-tryptophan-rich-foods\">3. Triptofan \u0130\u00e7eren Yiyecekler<\/h2>\n<p>Muhtemelen <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/B9780443155895000013\">triptofan<\/a> hakk\u0131nda duymu\u015fsunuzdur. Bu hormon, yan\u0131lt\u0131c\u0131 \u015fekilde <a href=\"https:\/\/www.mcgill.ca\/oss\/article\/health-and-nutrition-did-you-know\/turkey-doesnt-makes-you-sleepy\">\u015e\u00fckran g\u00fcn\u00fc hindi ve \u015e\u00fckran g\u00fcn\u00fc sonras\u0131 \u015fekerleme<\/a> ile ili\u015fkilendirilmi\u015ftir.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-4-fatty-fish-and-seafood\">4. Ya\u011fl\u0131 Bal\u0131k ve Deniz \u00dcr\u00fcnleri<\/h2>\n<p>Somon gibi ya\u011fl\u0131 bal\u0131k uyku te\u015fvik edici bir yiyecek olabilir. Ya\u011fl\u0131 bal\u0131k D vitamini a\u00e7\u0131s\u0131ndan zengindir. Bu \u00f6nemlidir \u00e7\u00fcnk\u00fc <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30275418\/\">D vitamini eksikli\u011fi uykuyu olumsuz etkileyebilir<\/a>.<\/p>\n<p>Ayr\u0131ca, bal\u0131k <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33382879\">omega-3 ya\u011f asitleri<\/a> a\u00e7\u0131s\u0131ndan y\u00fcksektir. Ba\u015flang\u0131\u00e7 ara\u015ft\u0131rmalar\u0131, omega-3 ya\u011f asitlerinin d\u00fc\u015f\u00fck seviyeleri ile uyku sorunlar\u0131 aras\u0131nda bir ba\u011flant\u0131 oldu\u011funu d\u00fc\u015f\u00fcnd\u00fcrmektedir.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-5-milk-and-dairy-products\">5. S\u00fct ve S\u00fct \u00dcr\u00fcnleri<\/h2>\n<p>S\u00fct, ba\u015fka bir melatonin (ve\/veya triptofan) i\u00e7eren bir yiyecektir, bu nedenle s\u0131cak s\u00fct barda\u011f\u0131 veya g\u00fcn i\u00e7inde biraz peynir i\u00e7mek uykuya dalman\u0131za yard\u0131mc\u0131 olabilir. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30390870\/\">Hastane hastalar\u0131 \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fma<\/a>, \u00fc\u00e7 g\u00fcn boyunca bal kar\u0131\u015ft\u0131r\u0131lm\u0131\u015f s\u0131cak s\u00fct i\u00e7en ki\u015filerin uyku kalitesinde geli\u015fmeler fark etti\u011fini bulmu\u015ftur.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-the-bottom-line\">Sonu\u00e7<\/h2>\n<p>Daha fazla dinlenmek i\u00e7in birka\u00e7 temel diyet de\u011fi\u015fikli\u011fi yapmak yard\u0131mc\u0131 olabilir. Sizi uyan\u0131k tutan yiyecek ve i\u00e7eceklerden uzak durun, do\u011fal uyku te\u015fvik edici \u00f6zelliklere sahip yiyecekler aray\u0131n ve ak\u015fam yeme\u011fini yatmadan \u00e7ok yak\u0131n t\u00fcketmemeye \u00e7al\u0131\u015f\u0131n.<\/p>\n<p>Uyku kalitenizi etkileyebilecek yiyecekleri tespit etmek ve uyku d\u00fczeninizi iyile\u015ftirmek i\u00e7in yemekleri incelemek i\u00e7in in-app uyku i\u015flevi olan MyFitnessPal&#8217;i kullanabilirsiniz.<\/p>\n<p>Hadi, uykunuzu iyile\u015ftirmek ve sa\u011fl\u0131k hedeflerinize ula\u015fmak i\u00e7in <a href=\"https:\/\/support.myfitnesspal.com\/hc\/en-us\/articles\/19620013345805\" class=\"broken_link\">uyku izleyicinizi bug\u00fcn ba\u011flay\u0131n.<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ana Noktalar M\u00fckemmel bir gece uykusuna yol a\u00e7acak mucizevi bir yiyecek veya i\u00e7ecek yoktur. Ak\u015fam&hellip;<\/p>\n","protected":false},"author":1,"featured_media":6874,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-6873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Uykuya yard\u0131mc\u0131 5 yiyecek: En iyi se\u00e7enekler! - E-&Ccedil;\u0130FTL\u0130K HABER<\/title>\n<meta name=\"description\" content=\"Ana Noktalar M\u00fckemmel bir gece uykusuna yol a\u00e7acak mucizevi bir yiyecek veya i\u00e7ecek yoktur. 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