{"id":2427,"date":"2022-10-02T00:26:14","date_gmt":"2022-10-01T21:26:14","guid":{"rendered":"https:\/\/www.turkhaberajans.com\/?p=2427"},"modified":"2022-10-02T00:26:14","modified_gmt":"2022-10-01T21:26:14","slug":"uykusuzlugunuzun-nedeni-yedikleriniz-olabilir","status":"publish","type":"post","link":"https:\/\/www.turkhaberajans.com\/uykusuzlugunuzun-nedeni-yedikleriniz-olabilir\/","title":{"rendered":"Uykusuzlu\u011funuzun Nedeni Yedikleriniz Olabilir"},"content":{"rendered":"<p><strong><span>\u0130yi bir uyku hem bedenimiz hem de psikolojimizi direkt etkiliyor. Lakin bazen t\u00fcketti\u011fimiz besinler uykusuzlu\u011fa neden olabiliyor. Yata\u015f Uyku Konseyi \u00dcyesi Dr. Dyt. \u00c7a\u011fatay Demir, beslenme ve uyku m\u00fcnasebetine dair k\u0131ymetli bilgiler payla\u015f\u0131yor.<\/span><\/strong>  <\/p>\n<p>G\u00fcn\u00fcm\u00fcz\u00fcn en yayg\u0131n s\u0131k\u0131nt\u0131lar\u0131ndan biri olan uykusuzluk, basit\u00e7e uykuya dalmakta zahmet \u00e7ekmek olarak tan\u0131mlan\u0131yor. G\u00fcnl\u00fck olarak k\u00e2fi \u00f6l\u00e7\u00fcde ve sa\u011fl\u0131kl\u0131 bir uyku, bedenimizin ve beynimizin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011fl\u0131yor. Yap\u0131lan ara\u015ft\u0131rmalar uygun bir gece uykusunun haf\u0131zay\u0131, karar verme yetisini ve yarat\u0131c\u0131l\u0131\u011f\u0131 geli\u015ftirdi\u011fi kan\u0131tl\u0131yor. Uykusuzluk \u00e7eken \u015fah\u0131slar uyand\u0131klar\u0131nda kendilerini yorgun, bitkin hissedebilece\u011fini, g\u00fcnl\u00fck i\u015flerini yapmakta zorlanabilece\u011fini hat\u0131rlatan <strong>Yata\u015f Uyku Heyeti \u00dcyesi Hekim Diyetisyen \u00c7a\u011fatay Demir<\/strong>, uykusuzlu\u011fun tedavisini i\u00e7in bir\u00e7ok sistem bulundu\u011funu belirtiyor. Bu tekniklerden birinin beslenmenin d\u00fczenlenmesi oldu\u011funun alt\u0131n\u0131 \u00e7izen Dr. Dyt. Demir, \u201cBeslenme tertibi ve bilhassa ak\u015fam yenilenler, uyku kalitesini ve uykuya dalma m\u00fchletini tesirler. Bunun yan\u0131 s\u0131ra kimi do\u011fal sistemlerde uykusuzlu\u011fu yenmeye yard\u0131mc\u0131 olur. Fakat unutmay\u0131n ki birtak\u0131m do\u011fal usuller bilin\u00e7siz uygulan\u0131rsa s\u0131hhat sorunlar\u0131na yol a\u00e7abilir, her besin de herkese birebir etkiyi g\u00f6stermeyebilir. Bu nedenle \u00f6ncelikle bir uzmana m\u00fcracaat\u0131n\u0131z\u0131 \u00f6neririm\u201d diyor. <\/p>\n<p>Dr. Dyt. Demir, beslenme ve uykuya dair tekliflerini \u015f\u00f6yle s\u0131ral\u0131yor: <\/p>\n<p><strong>Fast food ve k\u0131zarm\u0131\u015f yemekler:<\/strong> Y\u00fcksek ya\u011fl\u0131 ve bilhassa trans ya\u011f i\u00e7eren yiyeceklerin bedene ziyanlar\u0131 s\u0131k s\u0131k g\u00fcndeme geliyor. Fakat bu yiyecekler birebir vakitte uyku d\u00f6ng\u00fcs\u00fcn\u00fc ve kalitesini de hayli olumsuz etkiliyor. Uyku sorunu ya\u015famamak i\u00e7in en az\u0131ndan ak\u015fam \u00f6\u011f\u00fcnlerinde bu yiyecekleri t\u00fcketmemeye itina g\u00f6sterilmesi gerekiyor.<\/p>\n<p><strong>\u015eeker:<\/strong> Kolay karbonhidratl\u0131 besinler yedi\u011finizde daha s\u00fcratli a\u00e7l\u0131k olu\u015fur. Ak\u015fam yeme\u011finde \u015fekerli besinler t\u00fcketti\u011finizde s\u00fcratli ac\u0131k\u0131rs\u0131n\u0131z, bu da uykuya ge\u00e7i\u015f s\u00fcrecinizi olumsuz tesirler. Yeterli bir uyku i\u00e7in g\u00fcn i\u00e7inde ve bilhassa ak\u015fam yeme\u011finde istikrarl\u0131 tabaklar olu\u015fturmak, t\u00fcketilecek karbonhidrat \u00e7e\u015fidini \u00e2l\u00e2 se\u00e7mek \u00e7ok ehemmiyet ta\u015f\u0131yor.<\/p>\n<p><strong>Kafein:<\/strong> Kaliteli bir uyku i\u00e7in en az 5 saat \u00f6ncesinden itibaren kafein i\u00e7eren bir \u015fey t\u00fcketmemek gerekiyor.<\/p>\n<p><strong>Proteinler:<\/strong> Ak\u015fam yeme\u011finde tek ba\u015f\u0131na protein t\u00fcketirseniz, sindirimi uzun s\u00fcren besinler olduklar\u0131 i\u00e7in, kaliteli uyku a\u00e7\u0131s\u0131ndan \u00e7ok g\u00fczel bir tercih yap\u0131lmam\u0131\u015f olursunuz. Ak\u015fam \u00f6\u011f\u00fcn\u00fcnde lifli bir karbonhidrat \u00e7e\u015fidi ve sebzeler t\u00fcketirseniz uyku kaliteniz artar. Birebir zamandayatmadan 1 saat evvel i\u00e7ilen bir bardak s\u00fct, i\u00e7eri\u011findeki triptofan aminoasidi sayesinde uyku m\u00fchletini ve kalitesini epey olumlu tesirler.<\/p>\n<p><strong>Kedi otu:<\/strong> Farkl\u0131 ara\u015ft\u0131rmalar\u0131n sonucunda kediotu k\u00f6k\u00fcn\u00fcn uykuya dalmaya yard\u0131m etti\u011fi kan\u0131tland\u0131. \u0130nsanlar\u0131n daha s\u00fcratli ve daha sa\u011fl\u0131kl\u0131 uyumas\u0131na yard\u0131mc\u0131 olan kediotu k\u00f6k\u00fc, k\u0131sa periyodik kullan\u0131mlar i\u00e7in \u00fclk\u00fcd\u00fcr. Uzun periyodik kullan\u0131m\u0131 test edilmemi\u015f olan bu bitki, hafif uykusuzluk s\u0131k\u0131nt\u0131s\u0131n\u0131n \u00e7\u00f6z\u00fclmesine yard\u0131mc\u0131 olabilir.Uyku zahmeti \u00e7eken bireylerde yap\u0131lan \u00e7al\u0131\u015fmalar\u0131n bir\u00e7oklar\u0131nda, kaps\u00fcl olarak al\u0131nan 400-900 mg kediotu \u00f6z\u00fcn\u00fcn ya da 450-900 mg kediotu k\u00f6k\u00fcn\u00fcn inan\u00e7l\u0131 ve tesirli oldu\u011fu g\u00f6zlendi. Kedi otunun yatmadan 30 dakika ila iki saat ortas\u0131 bir m\u00fcddet evvel al\u0131nmas\u0131 \u00f6neriliyor.<\/p>\n<p><strong>Tutku \u00e7i\u00e7e\u011fi:<\/strong> Bir \u00f6b\u00fcr ismi \u00e7ark\u0131felek \u00e7i\u00e7e\u011fi olan bu bitkinin hafif bir yat\u0131\u015ft\u0131r\u0131c\u0131 tesiri vard\u0131r. \u00dclkemizde kimi uyku ila\u00e7lar\u0131n\u0131n i\u00e7ine de konulan tutku \u00e7i\u00e7e\u011finin tad\u0131n\u0131n da ho\u015f olmas\u0131 uykusuzluk badiresi \u00e7eken \u015fah\u0131slar taraf\u0131ndan \u00e7ok\u00e7a tercih edilmesini sa\u011fl\u0131yor.<\/p>\n<p><strong>Lavanta:<\/strong> Yat\u0131\u015ft\u0131r\u0131c\u0131 bir kokuya sahip oldu\u011fu i\u00e7in uykuya te\u015fvik etmekte kullan\u0131lan bitkilerin ba\u015f\u0131nda gelir. Ara\u015ft\u0131rmalar uykudan 30 dakika evvel lavanta ya\u011f\u0131 koklaman\u0131n uyku kalitesini olumlu etkiledi\u011fini g\u00f6stermi\u015ftir. Lavanta bilhassa hafif derece uykusuzluk \u00e7ekenlerin, gen\u00e7lerin ve bayanlar\u0131n kullanabilece\u011fi tesirli bir uyku te\u015fvik edicidir. Lavantan\u0131n kendisi \u00fczere \u00e7ay\u0131 da tatl\u0131 ve hafiftir. \u00c7ay\u0131n i\u00e7inde demlenen lavanta i\u00e7indeki ya\u011f\u0131 d\u00fczg\u00fcnce b\u0131rakacak ve uykuya dalmadan evvel yat\u0131\u015fman\u0131za, sakinle\u015fmenize yard\u0131mc\u0131 olur. A\u011f\u0131r bir g\u00fcn\u00fcn akabinde bir bardak lavanta \u00e7ay\u0131 hem kaslar\u0131n\u0131z\u0131 gev\u015fetecek hem de sizi ar\u0131nd\u0131r\u0131c\u0131 bir uykuya haz\u0131rlar.<\/p>\n<p><strong>Limon otlu \u00e7ay:<\/strong> Bilhassa Orta\u00e7a\u011f\u2019da uykusuzluk belirtilerini ve tasay\u0131 tedavi etmek i\u00e7in kullan\u0131lan limon otlu \u00e7ay g\u00fcn\u00fcm\u00fczde de bir\u00e7ok ki\u015fi taraf\u0131ndan yayg\u0131n olarak kullan\u0131l\u0131yor. Limon otunun keskin kokusu ve tad\u0131 sayesinde \u00e7ay\u0131 lezzetleniyor. Gerilimi yat\u0131\u015ft\u0131rmaya ve kaslar\u0131 gev\u015fetmeye yard\u0131mc\u0131 olan limon otu, uykuya dalmay\u0131 kolayla\u015ft\u0131r\u0131yor.<\/p>\n<p><strong>Sar\u0131 papatya:<\/strong> Yat\u0131\u015ft\u0131r\u0131c\u0131 tesiri bulunan papatya, uyku sorunu ya\u015fayan \u015fah\u0131slar taraf\u0131ndan yayg\u0131n olarak kullan\u0131l\u0131yor. Beyin i\u00e7erisindeki uykuya yard\u0131mc\u0131 kimyasallar\u0131 etkilemese de ki\u015fiyi yat\u0131\u015ft\u0131r\u0131yor ve gerilim, anksiyete \u00fczere uykusuzlu\u011fa sebep olan ruhsal etmenlerin \u00f6n\u00fcne ge\u00e7erek uykuya dalmay\u0131 kolayla\u015ft\u0131r\u0131yor. Bir\u00e7ok ara\u015ft\u0131rmayla sakinle\u015ftirici tesiri kan\u0131tlanan papatyan\u0131n hi\u00e7bir yan tesiri bulunmad\u0131\u011f\u0131 i\u00e7in her ya\u015ftan ki\u015fi rahatl\u0131kla kullanabiliyor.<\/p>\n<p><strong>Kafeinsiz ye\u015fil \u00e7ay:<\/strong> Ye\u015fil \u00e7ay, bir\u00e7ok farkl\u0131 bitkinin yapraklar\u0131ndan olu\u015ftu\u011fu i\u00e7in geni\u015f bir lezzet profiline sahiptir. Antioksidanlarla dolu bu \u00e7ay, sakinle\u015fmenize yard\u0131mc\u0131 olur.<\/p>\n<p>Kaynak: (BHA) &#8211; Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0130yi bir uyku hem bedenimiz hem de psikolojimizi direkt etkiliyor. Lakin bazen t\u00fcketti\u011fimiz besinler uykusuzlu\u011fa neden olabiliyor. Yata\u015f Uyku &#8230;<\/p>\n","protected":false},"author":1,"featured_media":2428,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":[],"categories":[6,7],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.7.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Uykusuzlu\u011funuzun Nedeni Yedikleriniz Olabilir - T\u00fcrkHaberAjans - T\u00fcrkiye ve D\u00fcnyadan \u00d6zel Haberler<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.turkhaberajans.com\/uykusuzlugunuzun-nedeni-yedikleriniz-olabilir\/\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"haber\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.turkhaberajans.com\/uykusuzlugunuzun-nedeni-yedikleriniz-olabilir\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.turkhaberajans.com\/uykusuzlugunuzun-nedeni-yedikleriniz-olabilir\/\"},\"author\":{\"name\":\"haber\",\"@id\":\"https:\/\/www.turkhaberajans.com\/#\/schema\/person\/0005b25b37b7106be33dd26499808c89\"},\"headline\":\"Uykusuzlu\u011funuzun Nedeni Yedikleriniz Olabilir\",\"datePublished\":\"2022-10-01T21:26:14+00:00\",\"dateModified\":\"2022-10-01T21:26:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.turkhaberajans.com\/uykusuzlugunuzun-nedeni-yedikleriniz-olabilir\/\"},\"wordCount\":976,\"publisher\":{\"@id\":\"https:\/\/www.turkhaberajans.com\/#organization\"},\"articleSection\":[\"Diyet\",\"Sa\u011fl\u0131k\"],\"inLanguage\":\"tr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.turkhaberajans.com\/uykusuzlugunuzun-nedeni-yedikleriniz-olabilir\/\",\"url\":\"https:\/\/www.turkhaberajans.com\/uykusuzlugunuzun-nedeni-yedikleriniz-olabilir\/\",\"name\":\"Uykusuzlu\u011funuzun Nedeni Yedikleriniz Olabilir - 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