inkisaf.az
\n1.Qidalanma
\nKi\u015fi piyl\u0259nm\u0259sinin m\u00fcalic\u0259si qad\u0131n piyl\u0259nm\u0259sind\u0259n daha asand\u0131r, \u00e7\u00fcnki ki\u015fil\u0259rin b\u0259d\u0259ni piy y\u0131\u011fma\u011fa daha az meyllidir v\u0259 buna g\u00f6r\u0259 d\u0259 onu daha asan itirir. Art\u0131q \u00e7\u0259kinin s\u0259b\u0259bind\u0259n as\u0131l\u0131 olmayaraq, ar\u0131qlamaq \u00fc\u00e7\u00fcn ilk n\u00f6vb\u0259d\u0259 p\u0259hrizd\u0259 d\u0259yi\u015fiklik t\u0259l\u0259b olunur. \u0130deal olaraq, fast food, q\u0131zard\u0131lm\u0131\u015f qidalar v\u0259 \u015firniyyatlardan tamamil\u0259 imtina etm\u0259k t\u00f6vsiy\u0259 olunur. Bu c\u00fcr qidalar y\u00fcks\u0259k enerji s\u0131xl\u0131\u011f\u0131na malikdir (az miqdarda qidada \u00e7oxlu kalori var) v\u0259 h\u0259ddind\u0259n art\u0131q yem\u0259y\u0259 s\u0259b\u0259b ola bil\u0259r. P\u0259hrizinizd\u0259 a\u015fa\u011f\u0131dak\u0131lar olmal\u0131d\u0131r:
\nAz ya\u011fl\u0131 v\u0259 \u015f\u0259k\u0259rli qidalar;
\nQida lifl\u0259ri il\u0259 z\u0259ngin qidalar (meyv\u0259l\u0259r, t\u0259r\u0259v\u0259zl\u0259r, tam tax\u0131ll\u0131 \u00e7\u00f6r\u0259kl\u0259r v\u0259 d\u0259nli bitkil\u0259r);
\nOmega-3 v\u0259 Omega-6 polidoymam\u0131\u015f ya\u011f tur\u015fular\u0131.
\nG\u00fcnd\u0259 t\u0259xmin\u0259n 1,5 litr su i\u00e7m\u0259k vacibdir. Duz q\u0259bulunu m\u0259hdudla\u015fd\u0131r\u0131n (g\u00fcnd\u0259 5 qramdan \u00e7ox deyil, 1 \u00e7ay qa\u015f\u0131\u011f\u0131 ekvivalenti).
\nAdi porsiya \u00f6l\u00e7\u00fcs\u00fcn\u00fc azaltmaq vacibdir. G\u00fcnd\u0259 4-5 d\u0259f\u0259 az-az yem\u0259k yeyin. H\u0259ft\u0259d\u0259 1-2 d\u0259f\u0259 oruc tutmaq faydal\u0131d\u0131r.
\n2. Nec\u0259 da\u011f\u0131lmamaq olar
\nU\u011furun a\u00e7ar\u0131 t\u0259dric\u0259nlik v\u0259 real m\u0259qs\u0259dl\u0259rdir. P\u0259hriz d\u0259yi\u015fiklikl\u0259rinin \u0259n \u00e7\u0259tin ilkin m\u0259rh\u0259l\u0259sind\u0259 ir\u0259lil\u0259m\u0259y\u0259 v\u0259 residiv riskini azaltma\u011fa k\u00f6m\u0259k etm\u0259k \u00fc\u00e7\u00fcn b\u0259z\u0259n ixtisasla\u015fm\u0131\u015f \u0259lav\u0259l\u0259rd\u0259n istifad\u0259 etm\u0259k olar. \u0130\u015ftah t\u0259nziml\u0259m\u0259 mexanizml\u0259rini h\u0259d\u0259f alan m\u00fcasir d\u0259rmanlar d\u0259st\u0259kl\u0259yici vasit\u0259 kimi istifad\u0259 edil\u0259 bil\u0259r: onlar acl\u0131\u011f\u0131 azaltma\u011fa, yem\u0259yin dad\u0131n\u0131 azaltma\u011fa v\u0259 daha ayd\u0131n toxluq hissi yaratma\u011fa k\u00f6m\u0259k edir.
\nBu d\u0259rmanlar ql\u00fckaqon kimi peptid-1 (GLP-1) reseptor agonistl\u0259ridir v\u0259 beynin m\u00fc\u0259yy\u0259n sah\u0259l\u0259rin\u0259 t\u0259sir g\u00f6st\u0259rir, doyma siqnallar\u0131n\u0131 art\u0131r\u0131r. Bundan \u0259lav\u0259, onlar\u0131n periferik reseptorlara t\u0259siri insulin t\u0259nziml\u0259nm\u0259sini yax\u015f\u0131la\u015fd\u0131rma\u011fa, iltihab\u0131 azaltma\u011fa v\u0259 qan t\u0259zyiqini normalla\u015fd\u0131rma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r.
\nP\u0259hriz\u0259 uy\u011funla\u015fd\u0131qca bu c\u00fcr d\u0259st\u0259y\u0259 ehtiyac azal\u0131r v\u0259 d\u0259rmanlar \u0259h\u0259miyy\u0259tli bir residiv riski olmadan t\u0259dric\u0259n dayand\u0131r\u0131la bil\u0259r.
\nAr\u0131qlama D\u0259rmanlar\u0131na Q\u0131sa Bax\u0131\u015f
\n3.B\u0259s idman n\u00f6vl\u0259ri haqq\u0131nda n\u0259 dem\u0259k olar?
\nQidalanma v\u0259rdi\u015fl\u0259rinizin d\u0259yi\u015fdirilm\u0259sinin yaln\u0131z m\u00fcnt\u0259z\u0259m m\u0259\u015fql\u0259rl\u0259 birl\u0259\u015fdirildikd\u0259 t\u0259sirli ola bil\u0259c\u0259yini anlamaq vacibdir. Aerobik m\u0259\u015fq ar\u0131qlamaq \u00fc\u00e7\u00fcn \u0259n t\u0259sirli \u00fcsuldur. G\u0259zinti ba\u015flamaq \u00fc\u00e7\u00fcn yax\u015f\u0131 bir yerdir. Bu, fiziki f\u0259aliyy\u0259tin \u0259n \u0259l\u00e7atan v\u0259 effektiv formas\u0131d\u0131r. Davaml\u0131 n\u0259tic\u0259l\u0259r \u0259ld\u0259 etm\u0259k \u00fc\u00e7\u00fcn yor\u011funluq hiss ed\u0259n\u0259 q\u0259d\u0259r g\u00fcnd\u0259 \u0259n az\u0131 40 d\u0259qiq\u0259 m\u00fct\u0259madi olaraq s\u00fcr\u0259tli g\u0259zin. Zamanla intensivliyi art\u0131r\u0131n. H\u0259r hans\u0131 \u0259lav\u0259 m\u0259\u015fq d\u0259 faydal\u0131 olacaq.
\nD\u00fczg\u00fcn qidalanman\u0131 v\u0259 m\u00fcnt\u0259z\u0259m fiziki f\u0259aliyy\u0259ti normal yuxu c\u0259dv\u0259li v\u0259 effektiv stress idar\u0259etm\u0259 \u00fcsullar\u0131 (t\u0259miz havada g\u0259zm\u0259k, kitab oxumaq, televiziya seriallar\u0131na baxmaq v\u0259 s.) il\u0259 birl\u0259\u015fdirm\u0259k vacibdir.
\nPiyl\u0259nm\u0259d\u0259n nec\u0259 qa\u00e7\u0131nmaq olar
\nPiyl\u0259nm\u0259 n\u00f6vl\u0259ri
\nKi\u015fil\u0259rd\u0259 art\u0131q \u00e7\u0259ki alma\u011f\u0131n \u0259sas s\u0259b\u0259bl\u0259ri
\nArt\u0131q \u00e7\u0259ki v\u0259 piyl\u0259nm\u0259nin a\u011f\u0131rla\u015fmalar\u0131<\/p>\n
N\u0259tic\u0259
\nAr\u0131qlama v\u0259 ya piyl\u0259nm\u0259 m\u00fcalic\u0259sind\u0259 ham\u0131ya uy\u011fun vahid yana\u015fma yoxdur. U\u011furlu ar\u0131qlama yana\u015fmas\u0131 h\u0259mi\u015f\u0259 f\u0259rdi yana\u015fma t\u0259l\u0259b edir. Bununla bel\u0259, dem\u0259k olar ki, ar\u0131qlama v\u0259 \u00e7\u0259kini qorumaq iki \u0259sas prinsip\u0259 uzunm\u00fcdd\u0259tli riay\u0259t etm\u0259kl\u0259 h\u0259mi\u015f\u0259 m\u00fcmk\u00fcnd\u00fcr: a\u015fa\u011f\u0131 kalorili p\u0259hriz v\u0259 fiziki f\u0259aliyy\u0259t.<\/p>\n","protected":false},"excerpt":{"rendered":"
inkisaf.az 1.Qidalanma Ki\u015fi piyl\u0259nm\u0259sinin m\u00fcalic\u0259si qad\u0131n piyl\u0259nm\u0259sind\u0259n daha asand\u0131r, \u00e7\u00fcnki ki\u015fil\u0259rin b\u0259d\u0259ni piy y\u0131\u011fma\u011fa daha az meyllidir v\u0259 buna g\u00f6r\u0259<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"class_list":["post-490","post","type-post","status-publish","format-standard","hentry","category-shiyy-2"],"yoast_head":"\n