{"id":14564,"date":"2024-08-29T00:00:03","date_gmt":"2024-08-29T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14564"},"modified":"2024-08-29T18:29:56","modified_gmt":"2024-08-29T18:29:56","slug":"the-9-best-foods-and-drinks-to-have-before-bed","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-9-best-foods-and-drinks-to-have-before-bed\/","title":{"rendered":"YATMADAN \u00d6NCE SAHIP OLMAK \u0130\u00c7IN EN \u0130YI 9 YIYECEK VE \u0130\u00c7ECEK"},"content":{"rendered":"<\/p>\n

\u0130yi bir uyku almak genel sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in inan\u0131lmaz derecede \u00f6nemlidir.<\/p>\n

Baz\u0131 kronik hastal\u0131klar geli\u015ftirme riskinizi azaltabilir, beyninizi sa\u011fl\u0131kl\u0131 tutabilir ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirebilir.<\/p>\n

Genellikle her gece 7 ila 9 saat kesintisiz uyku alman\u0131z \u00f6nerilir, ancak bir\u00e7ok insan yeterli miktarda almakta zorlan\u0131r.<\/p>\n

Diyetinizde de\u011fi\u015fiklik yapmak da dahil olmak \u00fczere iyi uykuyu te\u015fvik etmek i\u00e7in kullanabilece\u011finiz bir\u00e7ok strateji vard\u0131r, \u00e7\u00fcnk\u00fc baz\u0131 yiyecek ve i\u00e7ecekler uykuyu te\u015fvik edici \u00f6zelliklere sahiptir.<\/p>\n

\u0130\u015fte uyku kalitenizi art\u0131rmak i\u00e7in yatmadan \u00f6nce sahip olabilece\u011finiz en iyi 9 yiyecek ve i\u00e7ecek.<\/p>\n

\"\"<\/figure>\n

1. Badem<\/a><\/h2>\n

Badem, bir\u00e7ok sa\u011fl\u0131k yarar\u0131 olan bir a\u011fa\u00e7 somunu t\u00fcr\u00fcdir.<\/p>\n

Kuru kavrulmu\u015f f\u0131nd\u0131klar\u0131n 1 onsu (28 gram) bir yeti\u015fkinin g\u00fcnl\u00fck fosfor ihtiyac\u0131n\u0131n% 18’ini ve riboflavin i\u00e7in% 23’\u00fcn\u00fc i\u00e7erdi\u011finden, bir\u00e7ok besin kayna\u011f\u0131 m\u00fckemmeldir.<\/p>\n

Bir ons ayr\u0131ca erkekler i\u00e7in g\u00fcnl\u00fck manganez ihtiyac\u0131n\u0131n% 25’ini ve kad\u0131nlar i\u00e7in g\u00fcnl\u00fck manganez ihtiyac\u0131n\u0131n% 31’ini sa\u011flar.<\/p>\n

D\u00fczenli olarak badem yemek, tip 2 diyabet ve kalp hastal\u0131\u011f\u0131 gibi birka\u00e7 kronik hastal\u0131\u011f\u0131n daha d\u00fc\u015f\u00fck riskleri ile ili\u015fkilendirilmi\u015ftir. Bu, sa\u011fl\u0131kl\u0131 tekli doymam\u0131\u015f ya\u011flar\u0131na, liflerine ve antioksidanlar\u0131na atfedilir.<\/p>\n

Antioksidanlar h\u00fccrelerinizi bu kronik hastal\u0131klara yol a\u00e7abilecek zararl\u0131 iltihaplardan koruyabilir.<\/p>\n

Bademin uyku kalitesini art\u0131rmaya da yard\u0131mc\u0131 olabilece\u011fi iddia edilmi\u015ftir. Bunun nedeni, bademin, di\u011fer birka\u00e7 f\u0131nd\u0131k t\u00fcr\u00fcyle birlikte,\u00a0melatonin<\/strong>hormonunun bir kayna\u011f\u0131d\u0131r. Melatonin i\u00e7 saatinizi d\u00fczenler ve v\u00fccudunuzun uykuya haz\u0131rlanmas\u0131 i\u00e7in sinyaller.<\/p>\n

Badem ayr\u0131ca m\u00fckemmel bir\u00a0magnezyum<\/strong>kayna\u011f\u0131d\u0131r G\u00fcnl\u00fck ihtiya\u00e7lar\u0131n\u0131z\u0131n% 19’unu sadece 1 ons olarak sa\u011flar. Yeterli miktarda magnezyum t\u00fcketmek, \u00f6zellikle uykusuzluk \u00e7ekenler i\u00e7in uyku kalitesini art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n

Magnezyumun uykuyu te\u015fvik etmedeki rol\u00fcn\u00fcn iltihab\u0131 azaltma yetene\u011fi ile ilgili oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir. Ek olarak, uykuyu b\u00f6ld\u00fc\u011f\u00fc bilinen stres hormonu kortizol seviyelerini azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n

Yine de, buna ra\u011fmen, badem ve uyku \u00fczerine yap\u0131lan ara\u015ft\u0131rmalar seyrektir.<\/p>\n

Bir \u00e7al\u0131\u015fmada s\u0131\u00e7anlar\u0131 400 miligram (mg) badem \u00f6z\u00fc beslemenin etkileri incelendi. S\u0131\u00e7anlar\u0131n badem \u00f6z\u00fc t\u00fcketmeden daha uzun ve daha derin uyudu\u011funu buldu.<\/p>\n

Bademin uykuyla ilgili potansiyel etkileri umut vericidir, ancak daha kapsaml\u0131 insan \u00e7al\u0131\u015fmalar\u0131na ihtiya\u00e7 vard\u0131r.<\/p>\n

Uyku kalitenizi etkileyip etkilemedi\u011fini belirlemek i\u00e7in yatmadan \u00f6nce badem yemek istiyorsan\u0131z, 1 onsluk (28 gram) bir porsiyon veya yakla\u015f\u0131k bir avu\u00e7 yeterli olmal\u0131d\u0131r.<\/p>\n

\n

\u00f6zet<\/strong><\/p>\n

Badem bir melatonin kayna\u011f\u0131d\u0131r ve uyku artt\u0131r\u0131c\u0131 mineral magnezyumdur, yatmadan \u00f6nce yemek i\u00e7in harika bir yiyecek haline getirebilecek iki \u00f6zelliktir.<\/p>\n<\/blockquote>\n

2. T\u00fcrkiye<\/a><\/h2>\n

T\u00fcrkiye lezzetli ve besleyicidir.<\/p>\n

Protein\u00a0bak\u0131m\u0131ndan<\/strong>y\u00fcksektir Kavrulmu\u015f hindi ons ba\u015f\u0131na neredeyse 8 gram protein sa\u011flar (28 gram). Protein, kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7l\u00fc tutmak ve i\u015ftah\u0131n\u0131z\u0131 d\u00fczenlemek i\u00e7in \u00f6nemlidir.<\/p>\n

Ek olarak, hindi riboflavin ve fosfor gibi birka\u00e7 vitamin ve mineralin m\u00fctevaz\u0131 bir kayna\u011f\u0131d\u0131r. M\u00fckemmel bir\u00a0selenyum<\/strong>kayna\u011f\u0131 G\u00fcnl\u00fck De\u011ferin (DV)% 56’s\u0131n\u0131 sa\u011flayan 3 onsluk bir hizmet ile.<\/p>\n

T\u00fcrkiye’de baz\u0131 insanlar\u0131n yedikten sonra neden yoruldu\u011funu ya da uykululu\u011fu te\u015fvik etti\u011fini d\u00fc\u015f\u00fcnen birka\u00e7 \u00f6zelli\u011fi var. En \u00f6nemlisi, melatonin \u00fcretimini art\u0131ran amino asit\u00a0triptofan\u0131<\/strong>i\u00e7erir.<\/p>\n

T\u00fcrkiye’deki protein de yorgunlu\u011fu te\u015fvik etme yetene\u011fine katk\u0131da bulunabilir. Yatmadan \u00f6nce orta miktarda protein t\u00fcketmenin, gece boyunca daha az uyanmak da dahil olmak \u00fczere daha iyi uyku kalitesiyle ili\u015fkili oldu\u011funa dair kan\u0131tlar\u00a0vard\u0131r.<\/a><\/p>\n

T\u00fcrkiye’nin uykuyu iyile\u015ftirmedeki potansiyel rol\u00fcn\u00fc do\u011frulamak i\u00e7in daha fazla ara\u015ft\u0131rma yap\u0131lmas\u0131 gerekiyor.<\/p>\n

\n

\u00f6zet<\/strong><\/p>\n

T\u00fcrkiye, y\u00fcksek miktarda protein ve triptofan nedeniyle yatmadan \u00f6nce yemek i\u00e7in harika bir yiyecek olabilir ve her ikisi de yorgunlu\u011fa neden olabilir.<\/p>\n<\/blockquote>\n

3. Papatya \u00e7ay\u0131<\/h2>\n
\"\"<\/figure>\n

Papatya \u00e7ay\u0131, \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 sunabilecek pop\u00fcler bir bitki \u00e7ay\u0131d\u0131r.<\/p>\n

Flavones<\/strong>ile \u00fcnl\u00fcd\u00fcr. Flavonlar, kanser ve kalp hastal\u0131\u011f\u0131 gibi kronik hastal\u0131klara yol a\u00e7an iltihab\u0131 azaltan bir antioksidan s\u0131n\u0131f\u0131d\u0131r.<\/p>\n

Papatya \u00e7ay\u0131 i\u00e7menin ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirebilece\u011fine, anksiyete ve depresyonu azaltabilece\u011fine ve cilt sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirebilece\u011fine dair baz\u0131 kan\u0131tlar da vard\u0131r. Ek olarak, papatya \u00e7ay\u0131 uyku kalitesini art\u0131rabilecek baz\u0131 benzersiz\u00f6zelliklere sahiptir.<\/a><\/p>\n

\u00d6zellikle papatya \u00e7ay\u0131 apigenin i\u00e7erir. Bu\u00a0antioksidan,\u00a0<\/strong>beyninizde uykululu\u011fu te\u015fvik edebilecek ve uykusuzlu\u011fu azaltabilecek baz\u0131 resept\u00f6rlere ba\u011flan\u0131r.<\/p>\n

34 yeti\u015fkinde bir 2011 \u00e7al\u0131\u015fmas\u0131, 28 g\u00fcn boyunca g\u00fcnde iki kez 270 mg papatya \u00f6z\u00fc t\u00fcketenlerin 15 dakika daha h\u0131zl\u0131 uykuya dald\u0131\u011f\u0131n\u0131 ve \u00f6z\u00fc t\u00fcketmeyenlere k\u0131yasla daha az gece uyanma ya\u015fad\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

Ba\u015fka bir \u00e7al\u0131\u015fma, 2 hafta boyunca papatya \u00e7ay\u0131 i\u00e7en kad\u0131nlar\u0131n, \u00e7ay i\u00e7meyenlere k\u0131yasla uyku kalitesinin artt\u0131\u011f\u0131n\u0131 bildirdi\u011fini buldu.<\/p>\n

Papatya \u00e7ay\u0131 i\u00e7enlerde de genellikle uyku sorunlar\u0131yla ili\u015fkili olan depresyon semptomlar\u0131 daha azd\u0131.<\/p>\n

Yatmadan \u00f6nce papatya \u00e7ay\u0131 i\u00e7mek, uykunuzun kalitesini art\u0131rmak istiyorsan\u0131z kesinlikle denemeye de\u011fer.<\/p>\n

\n

\u00f6zet<\/strong><\/p>\n

Papatya \u00e7ay\u0131 uykululu\u011fu te\u015fvik edebilecek antioksidanlar i\u00e7erir ve i\u00e7menin genel uyku kalitesini art\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>\n<\/blockquote>\n

4. Kivi<\/h2>\n
\"\"<\/figure>\n

Kivi d\u00fc\u015f\u00fck kalorili ve \u00e7ok besleyici bir meyvedir.<\/p>\n

Bir meyve sadece 42 kalori ve\u00a0C vitamini<\/strong>i\u00e7in DV’nin% 71’i de dahil olmak \u00fczere \u00f6nemli miktarda besin i\u00e7erir. Erkeklere ve kad\u0131nlara her g\u00fcn ihtiya\u00e7 duyduklar\u0131 K vitamininin s\u0131ras\u0131yla% 23 ve% 31’ini sa\u011flar.<\/p>\n

\u0130yi miktarda folat ve potasyumun yan\u0131 s\u0131ra birka\u00e7 eser mineral de i\u00e7erir.<\/p>\n

Ayr\u0131ca, kivi yemek sindirim sa\u011fl\u0131\u011f\u0131n\u0131za fayda sa\u011flayabilir, iltihab\u0131 azaltabilir ve kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrebilir. Bu etkiler, sa\u011flad\u0131klar\u0131 y\u00fcksek miktarda lif ve karotenoid antioksidanlardan kaynaklanmaktad\u0131r.<\/p>\n

Uyku kalitesini art\u0131rma potansiyelleri \u00fczerine yap\u0131lan \u00e7al\u0131\u015fmalara g\u00f6re, kiviler yatmadan \u00f6nce yemek i\u00e7in en iyi yiyeceklerden biri de olabilir.<\/p>\n

4 haftal\u0131k bir \u00e7al\u0131\u015fmada, 24 yeti\u015fkin her gece yatmadan bir saat \u00f6nce iki kivifruit t\u00fcketti. \u00c7al\u0131\u015fman\u0131n sonunda, kat\u0131l\u0131mc\u0131lar yatmadan \u00f6nce hi\u00e7bir \u015fey yemediklerinden% 42 daha h\u0131zl\u0131 uykuya dald\u0131lar.<\/p>\n

Ek olarak, gece boyunca uyanmadan uyuma yetenekleri% 5 artarken, toplam uyku s\u00fcreleri% 13 artt\u0131.<\/p>\n

Kivilerin uykuyu te\u015fvik edici etkileri bazen\u00a0serotonin<\/strong>. Serotonin uyku d\u00f6ng\u00fcn\u00fcz\u00fc d\u00fczenlemeye yard\u0131mc\u0131 olan bir beyin kimyasal\u0131d\u0131r.<\/p>\n

Ayr\u0131ca, C vitamini ve karotenoidler gibi kivilerdeki anti-enflamatuar antioksidanlar\u0131n uykuyu te\u015fvik edici etkilerinden k\u0131smen sorumlu olabilece\u011fi \u00f6ne s\u00fcrlenmi\u015ftir.<\/p>\n

Kivilerin uykuyu iyile\u015ftirmede yaratabilece\u011fi etkileri belirlemek i\u00e7in daha bilimsel kan\u0131tlara ihtiya\u00e7 vard\u0131r. Bununla birlikte, yatmadan \u00f6nce 1-2 orta boy kivi yemek daha h\u0131zl\u0131 uykuya dalman\u0131za ve daha uzun s\u00fcre uyuman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n

\n

\u00f6zet<\/strong><\/p>\n

Kiviler serotonin ve antioksidanlar bak\u0131m\u0131ndan zengindir, her ikisi de yatmadan \u00f6nce yendi\u011finde uyku kalitesini art\u0131rabilir.<\/p>\n<\/blockquote>\n

5. Tart kiraz suyu<\/h2>\n
\"\"<\/figure>\n

Tart kiraz suyunun baz\u0131 etkileyici sa\u011fl\u0131k yararlar\u0131 vard\u0131r.<\/p>\n

\u0130lk olarak, magnezyum ve fosfor gibi birka\u00e7 \u00f6nemli besinin m\u00fctevaz\u0131 miktarlar\u0131n\u0131 sa\u011flar. \u0130yi bir\u00a0potasyum\u00a0<\/strong>kayna\u011f\u0131.<\/p>\n

8 onsluk (240 mililitre) porsiyon, bir kad\u0131n\u0131n her g\u00fcn ihtiya\u00e7 duydu\u011fu potasyumun% 17’sini ve bir erke\u011fin her g\u00fcn ihtiya\u00e7 duydu\u011fu potasyumun% 13’\u00fcn\u00fc i\u00e7erir.<\/p>\n

Ek olarak, antosiyaninler ve flavonoller de dahil olmak \u00fczere zengin bir antioksidan kayna\u011f\u0131d\u0131r.<\/p>\n

Tart kiraz suyunun uykululu\u011fu te\u015fvik etti\u011fi de bilinmektedir ve uykusuzlu\u011fu hafifletmedeki rol\u00fc i\u00e7in bile \u00e7al\u0131\u015f\u0131lm\u0131\u015ft\u0131r. Bu nedenlerden dolay\u0131 yatmadan \u00f6nce tart vi\u015fne suyu i\u00e7mek uyku kalitenizi art\u0131rabilir.<\/p>\n

Tart kiraz suyunun uykuyu te\u015fvik edici etkileri, y\u00fcksek miktarda melatonin .<\/p>\n

K\u00fc\u00e7\u00fck bir \u00e7al\u0131\u015fmada, uykusuzluk \u00e7eken yeti\u015fkinler 2 hafta boyunca g\u00fcnde iki kez 8 ons (240 ml) tart kiraz suyu i\u00e7tiler. 84 dakika daha uzun uyudular ve meyve suyunu i\u00e7medikleri zamanlara k\u0131yasla daha iyi uyku kalitesi bildirdiler.<\/p>\n

Although these results are promising, more extensive research is necessary to confirm the role of tart cherry juice in improving sleep and preventing insomnia.<\/p>\n

Nevertheless, drinking some tart cherry juice before bed is worth a try if you struggle with falling or staying asleep at night.<\/p>\n

\n

SUMMARY<\/strong><\/p>\n

Tart cherry juice contains the sleep-promoting hormone melatonin and may help induce a good night\u2019s sleep.<\/p>\n<\/blockquote>\n

6. Fatty fish<\/h2>\n
\"\"<\/figure>\n

Fatty fish, such as salmon, tuna, trout, and mackerel, are incredibly healthy. What makes them unique is their exceptional amounts of\u00a0vitamin D<\/strong>.<\/p>\n

For example, a 3-ounce (85-gram) serving of sockeye salmon contains 570 international units (IU) of vitamin D. That\u2019s 71% of your DV. A similar serving of farmed rainbow trout contains 81% of your DV.<\/p>\n

Additionally, fatty fish are high in healthy\u00a0omega-3 fatty acids<\/strong>, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).<\/p>\n

EPA and DPA are known for reducing inflammation. In addition, omega-3 fatty acids may protect against heart disease and boost brain health .<\/p>\n

The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin .<\/p>\n

In one study, men who ate 10.5 ounces (300 grams) of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than men who ate chicken, beef, or pork.<\/p>\n

This effect was thought to be the result of vitamin D. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality.<\/p>\n

Eating a few ounces of fatty fish before bed may help you\u00a0fall asleep faster\u00a0and sleep more deeply. More studies are needed to make a definite conclusion about the ability of fatty fish to improve sleep.<\/p>\n

\n

SUMMARY<\/strong><\/p>\n

Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep.<\/p>\n<\/blockquote>\n

7. Walnuts<\/h2>\n
\"\"<\/figure>\n

Walnuts are a popular type of tree nut.<\/p>\n

They\u2019re\u00a0abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 1.9 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus,\u00a0manganese<\/strong>, and copper.<\/p>\n

Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4.3 grams of protein per ounce, which may be beneficial for reducing appetite .<\/p>\n

Walnuts may also boost heart health. They\u2019ve been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease.<\/p>\n

What\u2019s more, some researchers claim that eating walnuts improves sleep quality, as they\u2019re one of the best food sources of melatonin .<\/p>\n

The fatty acid makeup of walnuts may also contribute to better sleep. They provide alpha-linolenic acid (ALA), an omega-3 fatty acid that\u2019s converted to DHA in the body. DHA may increase serotonin production.<\/p>\n

There\u2019s not much evidence to support the claims about walnuts improving sleep. In fact, there haven\u2019t been any studies that focus specifically on their role in promoting sleep.<\/p>\n

Regardless, if you struggle with sleep, eating some walnuts before bed may help. About a handful of walnuts is an adequate portion.<\/p>\n

\n

SUMMARY<\/strong><\/p>\n

Walnuts have a few properties that may promote better sleep. For instance, they\u2019re a great source of melatonin and healthy fats.<\/p>\n<\/blockquote>\n

8. Passionflower tea<\/h2>\n

Passionflower tea\u00a0is another herbal tea that\u2019s been traditionally used to treat a number of health ailments.<\/p>\n

It\u2019s a rich source of flavonoid antioxidants. Flavonoid antioxidants are known for their role in reducing inflammation, boosting immune health, and reducing heart disease risk.<\/p>\n

Additionally, passionflower tea has been studied for its potential to reduce anxiety.<\/p>\n

The antioxidant apigenin may be responsible for passionflower\u2019s anxiety-reducing effects. Apigenin produces a calming effect by binding to certain receptors in your brain .<\/p>\n

There\u2019s also some evidence that passionflower increases the production of the brain chemical\u00a0gamma aminobutyric acid (GABA). GABA works to inhibit other brain chemicals that induce stress, such as glutamate.<\/p>\n

The calming properties of passionflower tea may promote sleepiness, so it may be beneficial to drink it before going to bed.<\/p>\n

In a 7-day study, 41 adults drank a cup of passionflower tea before bed. They rated their sleep quality significantly better when they drank the tea compared to when they didn\u2019t drink the tea.<\/p>\n

More research is needed to determine whether passionflower promotes sleep.<\/p>\n

\n

SUMMARY<\/strong><\/p>\n

Passionflower tea contains apigenin and has the ability to increase gamma aminobutyric acid (GABA) production. This may influence sleep.<\/p>\n<\/blockquote>\n

9. White rice<\/h2>\n
\"\"<\/figure>\n

White rice is a grain that\u2019s widely consumed as a staple food in many countries.<\/p>\n

The major\u00a0difference between white and brown rice\u00a0is that white rice has had its bran and germ removed. This makes it lower in fiber, nutrients, and antioxidants.<\/p>\n

Nevertheless, white rice still contains a decent amount of a few vitamins and minerals.<\/p>\n

A 4-ounce (79-gram) serving of white rice provides 19% of your daily needs for\u00a0folate<\/strong>. It also provides provides 21% of the daily\u00a0thiamine\u00a0<\/strong>needs for men and 22% of the daily thiamine needs for women.<\/p>\n

A 4-ounce (79-gram) serving of long-grain white rice contains 13% of your DV for manganese .<\/p>\n

White rice is high in carbs, providing 22 grams in a 4-ounce (79-gram) serving. Its carb content and lack of fiber contribute to its high glycemic index (GI). The glycemic index is a measure of how quickly a food increases your blood sugar .<\/p>\n

It\u2019s been suggested that eating foods with a high GI, such as white rice, at least 1 hour before bed may help improve sleep quality.<\/p>\n

Bir \u00e7al\u0131\u015fma, 1.848 ki\u015finin uyku al\u0131\u015fkanl\u0131klar\u0131n\u0131 pirin\u00e7, ekmek veya eri\u015fte al\u0131mlar\u0131na g\u00f6re kar\u015f\u0131la\u015ft\u0131rd\u0131. Daha y\u00fcksek pirin\u00e7 al\u0131m\u0131, daha uzun uyku s\u00fcresi de dahil olmak \u00fczere ekmek veya eri\u015fteden daha iyi uyku ile ili\u015fkiliydi<\/p>\n

Beyaz pirin\u00e7 yemenin uykuyu te\u015fvik etmedeki potansiyel rol\u00fcne ra\u011fmen, kar\u015f\u0131la\u015ft\u0131rmal\u0131 d\u00fc\u015f\u00fck lif ve besin miktarlar\u0131 nedeniyle en iyi \u015fekilde \u00f6l\u00e7\u00fcl\u00fc t\u00fcketilir.<\/p>\n

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\u00f6zet<\/strong><\/p>\n

Beyaz pirin\u00e7, y\u00fcksek glisemik indeksi (GI) nedeniyle yatmadan \u00f6nce yemek i\u00e7in faydal\u0131 olabilir. Y\u00fcksek bir GI daha iyi uyku te\u015fvik edebilir.<\/p>\n<\/blockquote>\n

Uykuyu te\u015fvik edebilecek di\u011fer yiyecek ve i\u00e7ecekler<\/h2>\n

Di\u011fer bir\u00e7ok yiyecek ve i\u00e7ecek uykuyu te\u015fvik edici \u00f6zelliklere sahiptir. \u00d6rne\u011fin, triptofan gibi y\u00fcksek miktarda besin i\u00e7erebilirler.<\/p>\n

Bununla birlikte, baz\u0131 durumlarda, uyku \u00fczerindeki \u00f6zel etkileri hakk\u0131nda \u00e7ok az ara\u015ft\u0131rma vard\u0131r.<\/p>\n