{"id":221545,"date":"2025-04-14T07:55:08","date_gmt":"2025-04-14T03:55:08","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=221545","title":{"rendered":"40 ya\u015fdan sonra ar\u0131qlamaq v\u0259 beyin qocalmas\u0131na qar\u015f\u0131"},"content":{"rendered":"

40 ya\u015fdan sonra bir çox qad\u0131n b\u0259d\u0259nl\u0259rinin ç\u0259ki d\u0259yi\u015fiklikl\u0259rin\u0259 \u0259vv\u0259lki kimi asanl\u0131qla reaksiya verm\u0259diyini, yadda\u015f v\u0259 konsentrasiyas\u0131n\u0131n art\u0131q eyni olmad\u0131\u011f\u0131n\u0131 görm\u0259y\u0259 ba\u015flay\u0131r.<\/strong>
\nGünd\u0259lik h\u0259yat\u0131n t\u0259la\u015f\u0131nda biz çox vaxt unuduruq ki, b\u0259d\u0259nimiz v\u0259 beynimiz bir sistemin iki hiss\u0259si kimidir. Özün\u0259 qulluq is\u0259 h\u0259rt\u0259r\u0259fli olmal\u0131d\u0131r: yaln\u0131z inc\u0259 bir r\u0259q\u0259m deyil, h\u0259m d\u0259 dü\u015fünc\u0259l\u0259rin ayd\u0131nl\u0131\u011f\u0131 – bu \u0259sl g\u0259nclikdir. <\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, dietoloq Yekaterina Krupkina q\u0131rx ya\u015fdan sonra formada qalmaq v\u0259 zehni itiliyinizi itirm\u0259m\u0259k bar\u0259d\u0259 sad\u0259 v\u0259 t\u0259sirli m\u0259sl\u0259h\u0259tl\u0259r verib.<\/p>\n

Niy\u0259 ya\u015fland\u0131qca ar\u0131qlamaq ç\u0259tinl\u0259\u015fir?
\nKaterina bunun mif v\u0259 ya uydurma olmad\u0131\u011f\u0131n\u0131 izah edir. Ar\u0131qlamaq ya\u015fla daha ç\u0259tinl\u0259\u015fir v\u0259 bunun bir neç\u0259 fizioloji s\u0259b\u0259bi var.
\n\u018fz\u0259l\u0259 kütl\u0259sinin azalmas\u0131. \u018fz\u0259l\u0259l\u0259r h\u0259tta istirah\u0259td\u0259 d\u0259 kaloril\u0259rin \u0259sas “yeyicil\u0259ri”dir. Ya\u015fla, onlar daha az olur v\u0259 b\u0259d\u0259nin daha az enerji t\u0259l\u0259b edir. \u018fg\u0259r kalori q\u0259bulunu azaltmasan\u0131z v\u0259 ya \u0259z\u0259l\u0259 tonusunu saxlamasan\u0131z, ç\u0259kiniz artma\u011fa davam ed\u0259c\u0259k.<\/p>\n

Hormonal konfiqurasiyalar. Estrogen v\u0259 testosteron s\u0259viyy\u0259l\u0259ri azal\u0131r, bu da madd\u0259l\u0259r mübadil\u0259sini yava\u015flat\u0131r. Bu hormonlar madd\u0259l\u0259r mübadil\u0259sinin t\u0259nziml\u0259nm\u0259sind\u0259 v\u0259 \u0259z\u0259l\u0259 kütl\u0259sinin saxlanmas\u0131nda i\u015ftirak edir.
\nDaha az h\u0259r\u0259k\u0259t. Ya\u015fla, qad\u0131nlar daha az aktivl\u0259\u015firl\u0259r v\u0259 fiziki h\u0259r\u0259k\u0259tsizlik enerji mübadil\u0259sinin yava\u015flamas\u0131 il\u0259 birba\u015fa ba\u011fl\u0131d\u0131r.
\n40 ya\u015fdan sonra nec\u0259 ar\u0131qlamaq olar: \u0259sas m\u0259sl\u0259h\u0259tl\u0259r
\nGüc t\u0259limi. A\u011f\u0131r dumbbelll\u0259rl\u0259 i\u015fl\u0259m\u0259k laz\u0131m deyil. Müt\u0259madi olaraq b\u0259d\u0259n ç\u0259kisi il\u0259 m\u0259\u015f\u011ful olmaq, uzanma, yoqa v\u0259 ya Pilates etm\u0259k kifay\u0259tdir. Bu, \u0259z\u0259l\u0259l\u0259ri aktiv saxlay\u0131r.
\nKardiyo yükl\u0259nm\u0259si. Sür\u0259tli g\u0259zinti ideal f\u0259aliyy\u0259t növüdür. H\u0259r gün 8-12 min g\u0259zin. add\u0131mlar v\u0259 bu, sa\u011flaml\u0131\u011f\u0131n\u0131za \u0259h\u0259miyy\u0259tli töhf\u0259 ver\u0259c\u0259kdir.
\nBalansla\u015fd\u0131r\u0131lm\u0131\u015f qidalanma. Sad\u0259 karbohidratlar\u0131n (\u015firniyyatlar, çör\u0259k m\u0259hsullar\u0131) miqdar\u0131n\u0131 azald\u0131n, zülallar\u0131 (bal\u0131q, yumurta, paxlal\u0131lar), kompleks karbohidratlar\u0131 (tax\u0131llar, t\u0259r\u0259v\u0259zl\u0259r) v\u0259 sa\u011flam ya\u011flar\u0131 (zeytun ya\u011f\u0131, qoz-f\u0131nd\u0131q) art\u0131r\u0131n.
\nYuxuya n\u0259zar\u0259t. Kifay\u0259t q\u0259d\u0259r yuxu almayan insanlarda hormon balans\u0131 pozulur: qrelin (acl\u0131q hormonu) art\u0131r v\u0259 leptin (toxluq hormonu) azal\u0131r. N\u0259tic\u0259 daimi acl\u0131q v\u0259 h\u0259ddind\u0259n art\u0131q yem\u0259k hissidir.
\nBeyin qocalmas\u0131: onu dayand\u0131rmaq olarm\u0131?<\/p>\n

Katerina aç\u0131q \u015f\u0259kild\u0259 etiraf edir ki, onu fiziki qocalmadan daha çox qorxudan idrak qabiliyy\u0259tinin itirilm\u0259sidir. Alzheimer x\u0259st\u0259liyi, demans, yadda\u015f itkisi milyonlarla ya\u015fl\u0131 insan\u0131n üzl\u0259\u015fdiyi d\u0259h\u015f\u0259tli reall\u0131qlard\u0131r. Amma elm sübut edir ki, beynin qocalma prosesini l\u0259ngitm\u0259k olar.
\nDüzgün qidalanma. Beyin üçün super qidalar:
\nGil\u0259meyv\u0259 hüceyr\u0259 ya\u015flanmas\u0131 il\u0259 mübariz\u0259 aparan antioksidanlarla z\u0259ngindir.
\nYarpaql\u0131 göy\u0259rti B vitaminl\u0259ri v\u0259 folat m\u0259nb\u0259yidir.
\nOmeqa-3 ya\u011f tur\u015fular\u0131 ya\u011fl\u0131 bal\u0131q, d\u0259niz yosunu v\u0259 qozda olur.
\nBütün tax\u0131llar beyin funksiyas\u0131 üçün vacib olan sabit qlükoza s\u0259viyy\u0259l\u0259rini t\u0259min edir.
\nH\u0259r\u0259k\u0259t v\u0259 fiziki f\u0259aliyy\u0259t.
\n\u018fl i\u015fi. \u0130nc\u0259 motor bacar\u0131qlar\u0131 – toxuculuq, r\u0259sm, heyk\u0259lt\u0259ra\u015fl\u0131q, h\u0259tta t\u0259mizlik – nevroplastikliyi stimulla\u015fd\u0131r\u0131r.
\nZehni f\u0259aliyy\u0259t. Oxuyun, dil öyr\u0259nin, m\u0259ntiq oyunlar\u0131 oynay\u0131n – bütün bunlar yadda\u015f v\u0259 konsentrasiyan\u0131 d\u0259st\u0259kl\u0259yir.
\nYax\u015f\u0131 gec\u0259 yuxusu. M\u0259hz yuxu zaman\u0131 beyin toksinl\u0259rd\u0259n t\u0259mizl\u0259nir v\u0259 ald\u0131\u011f\u0131 m\u0259lumatlar\u0131 emal edir. Yuxunun olmamas\u0131 sinir \u0259laq\u0259l\u0259rinin "t\u0131xanmas\u0131na" g\u0259tirib ç\u0131xar\u0131r.
\n40 ya\u015fdan sonra qad\u0131n h\u0259yat\u0131n yeni, müdrik v\u0259 d\u0259rin m\u0259rh\u0259l\u0259sin\u0259 q\u0259d\u0259m qoyur. Amma bu o dem\u0259k deyil ki, o, yava\u015f metabolizm\u0259 v\u0259 unutqanl\u0131\u011fa dözm\u0259lidir. Düzgün qidalanma, aktivlik, \u0259z\u0259l\u0259l\u0259r\u0259 v\u0259 beyin\u0259 qulluq uzun ill\u0259r göz\u0259lliyin, enerjinin v\u0259 dü\u015fünc\u0259l\u0259rin ayd\u0131nl\u0131\u011f\u0131n\u0131n qorunmas\u0131n\u0131n açar\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

40 ya\u015fdan sonra bir çox qad\u0131n b\u0259d\u0259nl\u0259rinin ç\u0259ki d\u0259yi\u015fiklikl\u0259rin\u0259 \u0259vv\u0259lki kimi asanl\u0131qla reaksiya verm\u0259diyini, yadda\u015f v\u0259 konsentrasiyas\u0131n\u0131n art\u0131q eyni olmad\u0131\u011f\u0131n\u0131 görm\u0259y\u0259 ba\u015flay\u0131r. Günd\u0259lik h\u0259yat\u0131n t\u0259la\u015f\u0131nda biz çox vaxt unuduruq ki,…<\/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":[100],"tags":[],"class_list":["post-221545","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/221545","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=221545"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/221545\/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=221545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=221545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=221545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}