{"id":190749,"date":"2023-11-20T04:38:25","date_gmt":"2023-11-20T00:38:25","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=190749","title":{"rendered":"B\u0259d\u0259n qurulu\u015funuza z\u0259r\u0259rli t\u0259sir g\u00f6st\u0259r\u0259n \u0259sas"},"content":{"rendered":"

\u018fg\u0259r siz ç\u0259kinizi normal s\u0259viyy\u0259d\u0259 saxlamaqla maraqlan\u0131rs\u0131n\u0131zsa, onda y\u0259qin ki, art\u0131q ç\u0259ki itirm\u0259k sah\u0259sind\u0259 bir çox hikm\u0259t bilirsiniz. Sizc\u0259, \u0259ksin\u0259, kök\u0259lm\u0259y\u0259 s\u0259b\u0259b olan v\u0259rdi\u015fl\u0259riniz varm\u0131? <\/strong><\/p>\n

Ucnoqta.az xarici m\u0259tbuata istinad\u0259n h\u0259min v\u0259rdi\u015fl\u0259ri t\u0259qdim edir:<\/p>\n

1. Stress s\u0259viyy\u0259l\u0259riniz\u0259 n\u0259zar\u0259t ed\u0259 bilmirsiniz.<\/strong>
\nStress, xüsus\u0259n d\u0259 bel \u0259traf\u0131nda kilo alma\u011fa köm\u0259k ed\u0259n güclü amill\u0259rd\u0259n biridir.<\/p>\n

T\u0259dqiqatlar göst\u0259rir ki, daimi stress insanlar\u0131n \u015füursuz \u015f\u0259kild\u0259 stresd\u0259n azad edilm\u0259sin\u0259 v\u0259 özl\u0259rini daha yax\u015f\u0131 hiss etm\u0259l\u0259rin\u0259 “imkan ver\u0259c\u0259k” qeyri-sa\u011flam qidalara can atmas\u0131na s\u0259b\u0259b olur. T\u0259\u0259ssüf ki, heç bir qeyri-sa\u011flam qida stress s\u0259viyy\u0259nizi azalda bilm\u0259z, ancaq probleml\u0259rd\u0259n qurtulma\u011fa çal\u0131\u015fark\u0259n ald\u0131\u011f\u0131n\u0131z kilolar sizi daha da stress\u0259 sala bil\u0259r.<\/p>\n

Stressd\u0259n xilas olmaq üçün h\u0259yat\u0131n\u0131za meditasiya daxil etm\u0259y\u0259, fiziki f\u0259aliyy\u0259t \u0259lav\u0259 etm\u0259y\u0259 v\u0259 kofein istehlak\u0131n\u0131 azaltma\u011fa c\u0259hd ed\u0259 bil\u0259rsiniz (bu, narahatl\u0131\u011f\u0131 art\u0131r\u0131r). \u018fg\u0259r i\u015fd\u0259 ç\u0259tin bir h\u0259ft\u0259 keçirdiyinizi bilirsinizs\u0259, o zaman n\u0259 yey\u0259c\u0259yiniz\u0259 \u0259vv\u0259lc\u0259d\u0259n diqq\u0259t yetirin: \u0259sas yem\u0259kl\u0259r v\u0259 q\u0259lyanalt\u0131lar haqq\u0131nda dü\u015fünün. Yem\u0259k olmadan stressl\u0259 mübariz\u0259 aparma\u011f\u0131 öyr\u0259nin. <\/p>\n

2. Siz maye kaloril\u0259ri az qiym\u0259tl\u0259ndirirsiniz.<\/strong>
\nMeyv\u0259 \u015fir\u0259l\u0259ri, qazl\u0131 v\u0259 enerji içkil\u0259ri, çoxlu südlü q\u0259hv\u0259 (yaxud çay) v\u0259 spirt içm\u0259k art\u0131q ç\u0259ki alma\u011f\u0131n\u0131za s\u0259b\u0259b ola bil\u0259r.<\/p>\n

T\u0259dqiqatlar göst\u0259rir ki, beynimiz qidadan al\u0131nan kaloril\u0259ri "qeydiyyata al\u0131r" kimi içkil\u0259rd\u0259n al\u0131nan kaloril\u0259r\u0259 d\u0259 diqq\u0259t yetirmir, y\u0259ni daha sonra daha çox yem\u0259k yey\u0259r\u0259k kompensasiya ed\u0259 bil\u0259rsiniz.<\/p>\n

Bir ara\u015fd\u0131rmada, 40 n\u0259f\u0259r alt\u0131 f\u0259rqli vaxtda yem\u0259k zaman\u0131 tam alma, alma v\u0259 ya bir almadan 300 kalori istehlak edib. Elm adamlar\u0131 bütöv alman\u0131n daha uzun müdd\u0259t toxluq hissi yaratd\u0131\u011f\u0131n\u0131, alma \u015fir\u0259si is\u0259 \u0259n pis t\u0259sir göst\u0259rdiyini mü\u0259yy\u0259n etdil\u0259r.<\/p>\n

\u015e\u0259k\u0259rli soda içm\u0259k yaln\u0131z piy s\u0259viyy\u0259sini art\u0131rm\u0131r, h\u0259m d\u0259 ür\u0259k x\u0259st\u0259likl\u0259ri, piyl\u0259nm\u0259 v\u0259 dig\u0259r metabolik poz\u011funluqlar kimi bir çox xroniki x\u0259st\u0259likl\u0259r\u0259 s\u0259b\u0259b olur. \u015e\u0259k\u0259rli soda orqanizm üçün z\u0259r\u0259rli ola bil\u0259n süni tatland\u0131r\u0131c\u0131lardan ibar\u0259tdir v\u0259 eyni zamanda bütün dünyada piyl\u0259nm\u0259 epidemiyas\u0131n\u0131n \u0259sas amilidir.<\/p>\n

Spirtli içkil\u0259rin z\u0259r\u0259rl\u0259ri haqq\u0131nda h\u0259r k\u0259s bilir. Bundan \u0259lav\u0259, alkoqollu içkil\u0259r çox yüks\u0259k kalorilidir (xüsusil\u0259 bu, \u015f\u0259rb\u0259t, \u015fir\u0259, spirt v\u0259 qaymaql\u0131 bir kokteyldirs\u0259).<\/p>\n

3. Kifay\u0259t q\u0259d\u0259r su içmirsiniz.<\/strong><\/p>\n

\u018fvv\u0259lki v\u0259rdi\u015f tez-tez a\u015fa\u011f\u0131dak\u0131larla \u0259laq\u0259l\u0259ndirilir: kifay\u0259t q\u0259d\u0259r adi, t\u0259miz su içmirsiniz.<\/p>\n

Kifay\u0259t q\u0259d\u0259r içm\u0259m\u0259k sizi susuzla\u015fd\u0131ra bil\u0259r. Maraql\u0131d\u0131r ki, susuzlu\u011fu orqanizm acl\u0131q \u0259lam\u0259ti il\u0259 s\u0259hv sala bil\u0259r. Bir ara\u015fd\u0131rmada t\u0259dqiqatç\u0131lar s\u0259h\u0259r yem\u0259yind\u0259n d\u0259rhal \u0259vv\u0259l iki st\u0259kan su iç\u0259n insanlar\u0131n su içm\u0259y\u0259nl\u0259r\u0259 nisb\u0259t\u0259n 22% daha az kalori yedikl\u0259rini tapd\u0131lar.<\/p>\n

Sad\u0259 suda s\u0131f\u0131r kalori var. Sad\u0259 suyu dar\u0131xd\u0131r\u0131c\u0131 hesab edirsinizs\u0259, bir az dad \u0259lav\u0259 etm\u0259k üçün dilim xiyar, limon v\u0259 ya sevdiyiniz meyv\u0259 \u0259lav\u0259 edin.<\/p>\n

Su q\u0259bulunun azald\u0131lmas\u0131 b\u0259d\u0259nd\u0259 ya\u011f ehtiyatlar\u0131n\u0131n artmas\u0131na s\u0259b\u0259b olur. Kilolu insanlar üçün kifay\u0259t q\u0259d\u0259r su içm\u0259k böyr\u0259kl\u0259rin v\u0259 qaraciy\u0259rin düzgün i\u015fl\u0259m\u0259sin\u0259 köm\u0259k etm\u0259k üçün vacibdir.<\/p>\n

4. Siz çox tez yem\u0259k yeyirsiniz v\u0259 yaxud tez-tez qaçark\u0259n q\u0259lyanalt\u0131 yeyirsiniz.<\/strong>
\nMüasir dünyada insanlar h\u0259mi\u015f\u0259kind\u0259n daha çox m\u0259\u015f\u011fuldurlar v\u0259 qaçaraq yem\u0259k yem\u0259y\u0259 meyllidirl\u0259r. T\u0259dqiqatlar göst\u0259rir ki, tez yem\u0259k yey\u0259n insanlar\u0131n kilolu v\u0259 ya piyl\u0259nm\u0259 ehtimal\u0131 daha yüks\u0259kdir. Bunun s\u0259b\u0259bi, b\u0259d\u0259nin doydu\u011funu beyin\u0259 bildirm\u0259si üçün vaxt laz\u0131md\u0131r. Bel\u0259likl\u0259, tez yem\u0259k yey\u0259n insanlar toxluq hiss etm\u0259zd\u0259n \u0259vv\u0259l b\u0259d\u0259nl\u0259rinin ehtiyac\u0131ndan daha çox qidan\u0131 asanl\u0131qla yey\u0259 bil\u0259rl\u0259r.<\/p>\n

Sür\u0259tli yey\u0259nsinizs\u0259, daha az di\u015fl\u0259y\u0259r\u0259k v\u0259 daha yax\u015f\u0131 çeyn\u0259m\u0259kl\u0259 \u015füurlu \u015f\u0259kild\u0259 yava\u015flama\u011fa çal\u0131\u015f\u0131n.<\/p>\n

5. Yuxunun olmamas\u0131<\/strong><\/p>\n

Yuxusuzluq \u0259s\u0259biliyi art\u0131r\u0131r, performans\u0131n\u0131 azald\u0131r v\u0259 uzun müdd\u0259t \u0259rzind\u0259 bütün sa\u011flaml\u0131q probleml\u0259rin\u0259 s\u0259b\u0259b olur, h\u0259mçinin piyl\u0259nm\u0259y\u0259 s\u0259b\u0259b olur.<\/p>\n

Bu, bir çox amill\u0259rl\u0259, o cüml\u0259d\u0259n t\u0259dqiqatlar\u0131n göst\u0259rdiyi kimi, hormonal d\u0259yi\u015fiklikl\u0259r v\u0259 idman etm\u0259k üçün motivasiyan\u0131n olmamas\u0131, h\u0259mçinin acl\u0131\u011f\u0131n artmas\u0131 il\u0259 ba\u011fl\u0131d\u0131r.<\/p>\n

Bir ara\u015fd\u0131rmada t\u0259dqiqatç\u0131lar 16 ya\u015fdan yuxar\u0131 68 000-d\u0259n çox qad\u0131n\u0131n yuxu m\u0259lumatlar\u0131n\u0131 t\u0259hlil edibl\u0259r. Onlar mü\u0259yy\u0259n edibl\u0259r ki, gec\u0259 5 saatdan az yatan qad\u0131nlar\u0131n art\u0131q ç\u0259ki almaq riski 7 saat v\u0259 ya daha çox yatanlara nisb\u0259t\u0259n daha yüks\u0259kdir.<\/p>\n

H\u0259mçinin, bir s\u0131ra ara\u015fd\u0131rmalar göst\u0259rir ki, kifay\u0259t q\u0259d\u0259r yuxu almayan insanlar qar\u0131n nahiy\u0259sind\u0259, sözd\u0259 visseral piyd\u0259 y\u0131\u011f\u0131lma\u011fa meyllidirl\u0259r. Bu ya\u011f\u0131n olmas\u0131 ür\u0259k-damar x\u0259st\u0259likl\u0259rinin v\u0259 2-ci tip diabetin inki\u015faf riski il\u0259 \u0259laq\u0259l\u0259ndirilir.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u018fg\u0259r siz ç\u0259kinizi normal s\u0259viyy\u0259d\u0259 saxlamaqla maraqlan\u0131rs\u0131n\u0131zsa, onda y\u0259qin ki, art\u0131q ç\u0259ki itirm\u0259k sah\u0259sind\u0259 bir çox hikm\u0259t bilirsiniz. Sizc\u0259, \u0259ksin\u0259, kök\u0259lm\u0259y\u0259 s\u0259b\u0259b olan v\u0259rdi\u015fl\u0259riniz varm\u0131?  Ucnoqta.az xarici m\u0259tbuata istinad\u0259n h\u0259min…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-190749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/190749","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=190749"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/190749\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=190749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=190749"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=190749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}