{"id":7044,"date":"2025-01-11T00:00:08","date_gmt":"2025-01-11T00:00:08","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7044"},"modified":"2025-01-11T15:02:11","modified_gmt":"2025-01-11T15:02:11","slug":"5-foods-to-help-you-sleep-better","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/5-foods-to-help-you-sleep-better\/","title":{"rendered":"Daha \u0130yi Uyuman\u0131za Yard\u0131mc\u0131 Olacak 5 Yiyecek"},"content":{"rendered":"

Uykusuzluk veya uyku bozuklu\u011fu bir\u00e7o\u011fumuza etki eden yayg\u0131n bir sorundur. \u0130yi bir gece uykusu alamamak, g\u00fcnd\u00fcz yorgunlu\u011fu, uyu\u015fukluk, duygusal dengesizlik, haf\u0131za bozuklu\u011fu, ba\u015f d\u00f6nmesi, sinirlilik ve d\u00fc\u015f\u00fck performansla sonu\u00e7lan\u0131r.  Bu rahats\u0131zl\u0131\u011fa sahip ki\u015filer yatakta uyan\u0131k kalabilir, yorgun olmas\u0131na ra\u011fmen uyuyamayabilir, uykudan sonra bile yenilenmi\u015f hissetmeyebilir, \u00e7ok erken uyanabilir.<\/p>

UYKU BOZUKLU\u011eUYLA M\u00dcCADELE ED\u0130nECEK Y\u0130YECEKLER <\/strong><\/p>

\u0130\u015fte rahats\u0131z uyku ile sava\u015fman\u0131za yard\u0131mc\u0131 olacak baz\u0131 yiyecekler<\/p>

1 . S\u00dcT<\/strong><\/p>

\"\"\/<\/figure>

S\u00fct, rahatlaman\u0131za yard\u0131mc\u0131 olan ve uykuyu te\u015fvik eden serotonin uyaran zengin bir triptofan kayna\u011f\u0131d\u0131r – bir amino asittir. V\u00fccudunuz \u00fczerinde kolayca uyuklaman\u0131za yard\u0131mc\u0131 olan soporific bir etkiye sahiptir.<\/p>

-Bir bardak s\u00fct\u00fc \u0131s\u0131t\u0131n ve i\u00e7ine bir \u00e7orba ka\u015f\u0131\u011f\u0131 bal ekleyin. Yatmadan yar\u0131m saat \u00f6nce ye.<\/p>

Ball\u0131 bir bardak \u0131l\u0131k s\u00fct ve bir tutam tar\u00e7\u0131n da iyi bir uyku toni\u011fi g\u00f6revi g\u00f6r\u00fcr.<\/p>

2 . HA\u015eHA\u015e TOHUMU (Khus Khus)<\/strong><\/p>

\"\"\/<\/figure>

\u0130yi mineraller, kalsiyum, karbonhidratlar ve B-kompleks vitaminleri kayna\u011f\u0131, yatmadan \u00f6nce 1 \u00e7ay ka\u015f\u0131\u011f\u0131na yak\u0131n ha\u015fha\u015f tohumu t\u00fcketmek daha iyi uyuman\u0131za yard\u0131mc\u0131 olabilir<\/p>

-1 tk ha\u015fha\u015f tohumu, 1\/2 tk hindistancevizi tozu ve az miktarda sudan olu\u015fan kal\u0131n bir macun yap\u0131n. Bir tavada biraz ghee eritin, bir tutam kimyon ve zerde\u00e7al tozu ekleyin. Hemen ocaktan al\u0131n. Bir dakika sonra, o macunu kar\u0131\u015ft\u0131r\u0131n ve tad\u0131na bakmak i\u00e7in tuz ekleyin. Bu kar\u0131\u015f\u0131m\u0131 yatmadan bir saat \u00f6nce ye.<\/p>

3 . NUTMEG (Jaayaphal)<\/strong><\/p>

\"\"\/<\/figure>

Myristicin y\u00fckl\u00fc hindistan cevizi (t\u0131bbi \u00f6zelliklerle dolu bir Hint baharat\u0131) sakinle\u015ftirici olarak \u00e7al\u0131\u015f\u0131r ve do\u011fal bir uyku alman\u0131za yard\u0131mc\u0131 olur.<\/p>

-1\/2 tk. toz hindistan cevizini bir tutam tar\u00e7\u0131n tozu, 1 tk. bal ve suyun her birini bir macun olu\u015fturmak i\u00e7in kar\u0131\u015ft\u0131r\u0131n. Buna bir bardak s\u0131cak s\u00fct ekleyin, kar\u0131\u015ft\u0131r\u0131n ve yatmadan \u00f6nce yiyin.<\/p>

-Bir tutam hindistan cevizi tozunu bir tutam Hint bekta\u015fi \u00fcz\u00fcm\u00fc (Amla) suyu ile kar\u0131\u015ft\u0131r\u0131n ve g\u00fcnde \u00fc\u00e7 kez t\u00fcketin. Haz\u0131ms\u0131zl\u0131k ve depresyon i\u00e7in de faydal\u0131d\u0131r.<\/p>

4 . MUZ<\/strong><\/p>

V\u00fccut gev\u015fetici olarak \u00e7al\u0131\u015fan zengin melatonin, triptofan, magnezyum ve serotonin kayna\u011f\u0131, muzdaki y\u00fcksek miktarda karbonhidrat ki\u015finin uykulu hissetmesini sa\u011flar.<\/p>

-Kavrulmu\u015f kimyon tohumu ile p\u00fcre muz ak\u015fam yeme\u011finden sonra t\u00fcketilebilir.<\/p>

-Muz, s\u00fct ve ball\u0131 bir muz smoothie yap\u0131n ve yatmadan \u00f6nce t\u00fcketin.<\/p>

5 . K\u00dcM\u00dcLE (Jeera) \u00c7AYI<\/strong><\/p>

\"\"\/<\/figure>

Yayg\u0131n olarak kullan\u0131lan Hint baharat\u0131 olan kimyon, sindirim s\u00fcrecine yard\u0131mc\u0131 olur ve ayn\u0131 zamanda uyku bozuklu\u011fundan kurtulmaya yard\u0131mc\u0131 olur.<\/p>

-Bir bardak suyu kaynat\u0131n ve 1 \u00e7ay ka\u015f\u0131\u011f\u0131 kimyon tohumu ekleyin. 3 ila 4 dakika daha kaynat\u0131n ve ard\u0131ndan ocaktan al\u0131n.  \u00d6rt\u00fcn ve 10 dakika bekletin. S\u00fcz\u00fcn ve yata\u011fa gitmeden \u00f6nce s\u00fcz.<\/p>

Bu y\u00fczden, rahats\u0131z uykunuzdan rahats\u0131z olmak yerine bu yiyecekleri g\u00fcnl\u00fck diyetinize ekleyin. Sa\u011fl\u0131kl\u0131 Kal\u0131n, Mutlu Kal\u0131n!<\/p> ","protected":false},"excerpt":{"rendered":"

Uykusuzluk veya uyku bozuklu\u011fu bir\u00e7o\u011fumuza etki eden yayg\u0131n bir sorundur. \u0130yi bir gece uykusu alamamak, g\u00fcnd\u00fcz yorgunlu\u011fu, uyu\u015fukluk, duygusal dengesizlik, […]<\/p>\n","protected":false},"author":2,"featured_media":7045,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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