{"id":241485,"date":"2026-04-08T06:47:57","date_gmt":"2026-04-08T02:47:57","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=241485","title":{"rendered":"\u00d6mr\u00fcn\u00fcz\u00fc q\u0131saldan"},"content":{"rendered":"

Ömür q\u0131sal\u0131\u011f\u0131 yaln\u0131z genetikadan deyil, h\u0259m d\u0259 günd\u0259lik v\u0259rdi\u015fl\u0259rd\u0259n as\u0131l\u0131d\u0131r. B\u0259zi v\u0259rdi\u015fl\u0259rin uzunömürlülükl\u0259 heç bir \u0259laq\u0259si yoxdur.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, VeryWellHealth-\u0259 gör\u0259, ömür q\u0131sal\u0131\u011f\u0131n\u0131 azaldan 10 bel\u0259 günd\u0259lik v\u0259rdi\u015f var.<\/p>\n

\u018fsas\u0259n emal olunmu\u015f qidalar\u0131n istehlak\u0131
\nEmal olunmu\u015f qidalar natrium, doymu\u015f ya\u011f v\u0259 \u015f\u0259k\u0259r miqdar\u0131n\u0131 art\u0131r\u0131r v\u0259 lifl\u0259ri azald\u0131r ki, bu da ür\u0259k-damar x\u0259st\u0259likl\u0259ri, hipertoniya v\u0259 diabet hallar\u0131n\u0131 art\u0131r\u0131r.
\n\u018fv\u0259zind\u0259 daha çox t\u0259bii qida yem\u0259y\u0259 çal\u0131\u015f\u0131n. Vaxt\u0131n\u0131z azd\u0131rsa, daha böyük porsiyalar haz\u0131rlay\u0131n v\u0259 ya haz\u0131r salatlar v\u0259 dig\u0259r t\u0259z\u0259 v\u0259 ya dondurulmu\u015f t\u0259r\u0259v\u0259zl\u0259r al\u0131n.<\/p>\n

Siqaret ç\u0259km\u0259k
\nTütün istifad\u0259si qar\u015f\u0131s\u0131 al\u0131na bil\u0259n ölümün \u0259n böyük s\u0259b\u0259bi olaraq qal\u0131r. Siqaret ç\u0259km\u0259k ömrünüzü on il q\u0131salda bil\u0259r.
\nBuna gör\u0259 d\u0259, siqareti t\u0259rgitm\u0259k qan t\u0259zyiqinizi v\u0259 qan dövran\u0131n\u0131z\u0131 yax\u015f\u0131la\u015fd\u0131racaq. H\u0259mçinin daha g\u0259nc görün\u0259c\u0259ksiniz.<\/p>\n

Oturaq h\u0259yat t\u0259rzi
\nBu h\u0259yat t\u0259rzi xroniki x\u0259st\u0259likl\u0259r riskini art\u0131r\u0131r. \u018fg\u0259r idman üçün vaxt\u0131n\u0131z\u0131n olmad\u0131\u011f\u0131n\u0131 dü\u015fünürsünüzs\u0259, bunu n\u0259z\u0259r\u0259 al\u0131n: ömrünüzü uzatmaq üçün 15-20 d\u0259qiq\u0259 \u0259rzind\u0259 güclü fiziki f\u0259aliyy\u0259tl\u0259 m\u0259\u015f\u011ful olmal\u0131s\u0131n\u0131z.<\/p>\n

Kin saxlamaq
\nQ\u0259z\u0259bd\u0259n qurtulmaq ç\u0259tin bir hissdir. Bununla bel\u0259, özünüzd\u0259n soru\u015fma\u011fa d\u0259y\u0259r: sa\u011flaml\u0131\u011f\u0131ma d\u0259y\u0259rmi?
\nBuna gör\u0259 d\u0259, müt\u0259x\u0259ssisl\u0259r kin-küdur\u0259td\u0259n qurtulma\u011f\u0131 m\u0259sl\u0259h\u0259t görürl\u0259r, çünki stressli v\u0259 ya q\u0259z\u0259bli oldu\u011funuz zaman b\u0259d\u0259nd\u0259 kortizol s\u0259viyy\u0259si art\u0131r ki, bu da ür\u0259y\u0259, madd\u0259l\u0259r mübadil\u0259sin\u0259 v\u0259 immun sistemin\u0259 m\u0259nfi t\u0259sir göst\u0259r\u0259 bil\u0259r. Bir neç\u0259 t\u0259dqiqat da yüks\u0259k kortizol s\u0259viyy\u0259sini ölümün artmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirib.<\/p>\n

Ba\u015fqalar\u0131ndan t\u0259crid
\nSosial t\u0259crid fiziki v\u0259 zehni sa\u011flaml\u0131\u011f\u0131n\u0131za z\u0259r\u0259r ver\u0259 v\u0259 vaxt\u0131ndan \u0259vv\u0259l ölüm riskini art\u0131ra bil\u0259r.
\nSosial f\u0259aliyy\u0259t uzunömürlülükd\u0259 böyük amil ola bil\u0259r, stressin öhd\u0259sind\u0259n g\u0259lm\u0259y\u0259 v\u0259 immunitet sisteminizi gücl\u0259ndirm\u0259y\u0259 köm\u0259k edir. Yax\u015f\u0131 münasib\u0259tl\u0259r sizi daha güclü edir, pis münasib\u0259tl\u0259r is\u0259 m\u0259nfi \u0259hval-ruhiyy\u0259y\u0259 s\u0259b\u0259b ola bil\u0259r v\u0259 depressiya v\u0259 h\u0259tta infarkt riskini art\u0131ra bil\u0259r.<\/p>\n

Yaln\u0131z böyük d\u0259yi\u015fiklikl\u0259rin vacib oldu\u011funa inam
\nRadikal h\u0259yat t\u0259rzi d\u0259yi\u015fiklikl\u0259ri ilhamverici ola bil\u0259r, lakin adi insanlar üçün çox ç\u0259tin ola bil\u0259r.
\nNövb\u0259ti d\u0259f\u0259 daha sa\u011flam qidalanmaq v\u0259 ya daha çox idman etm\u0259k q\u0259rar\u0131na g\u0259ldiyiniz zaman daha t\u0259vazökar m\u0259qs\u0259dl\u0259r qoyma\u011fa çal\u0131\u015f\u0131n. H\u0259yat t\u0259rzind\u0259 k\u0259skin d\u0259yi\u015fiklik etm\u0259k \u0259v\u0259zin\u0259, h\u0259r d\u0259f\u0259 kiçik bir d\u0259yi\u015fiklik edin, m\u0259s\u0259l\u0259n, i\u015f\u0259 sa\u011flam nahar haz\u0131rlamaq üçün 10 d\u0259qiq\u0259 tez oyan\u0131n.<\/p>\n

Qorxunun sizi sa\u011flam olmaqdan saxlamas\u0131na icaz\u0259 verin
\nSa\u011flaml\u0131q probleml\u0259rin\u0259 m\u0259h\u0259l qoymamaq onlar\u0131n davam etm\u0259sin\u0259 s\u0259b\u0259b olacaq. Buna gör\u0259 d\u0259, müt\u0259madi olaraq h\u0259kim\u0259 müraci\u0259t etm\u0259k vacibdir.
\nSa\u011flaml\u0131\u011f\u0131na qay\u011f\u0131 göst\u0259r\u0259n insanlar ad\u0259t\u0259n siqaret ç\u0259km\u0259k v\u0259 ya sür\u0259t h\u0259ddini a\u015fmaq kimi riskli v\u0259rdi\u015fl\u0259rd\u0259n qaç\u0131nark\u0259n düzgün qidalanmaq, idman etm\u0259k v\u0259 h\u0259kim tövsiy\u0259l\u0259rin\u0259 \u0259m\u0259l etm\u0259k kimi sa\u011flam h\u0259yat t\u0259rzi sürürl\u0259r.
\nGec\u0259 yuxusunun yet\u0259rsizliyi
\n2017-ci ild\u0259 apar\u0131lan meta-analiz\u0259 gör\u0259, optimal yeddi ild\u0259n xeyli uzun v\u0259 ya daha az yatmaq ölüm riskini art\u0131r\u0131r. Buna gör\u0259 d\u0259, yax\u015f\u0131 bir gec\u0259 yuxusu, ömür uzunlu\u011funa t\u0259sir ed\u0259n stress, depressiya v\u0259 ür\u0259k x\u0259st\u0259likl\u0259rinin qar\u015f\u0131s\u0131n\u0131 alma\u011fa köm\u0259k edir.
\nDaha tez yuxuya getm\u0259yi öyr\u0259n\u0259 v\u0259 yataq ota\u011f\u0131n\u0131z\u0131 qaranl\u0131q v\u0259 diqq\u0259ti yay\u0131nd\u0131ran \u015feyl\u0259rd\u0259n uzaq tutmaq v\u0259 s\u0259rin temperatur saxlamaq kimi add\u0131mlar ata bil\u0259rsiniz.
\nStress
\nStress b\u0259d\u0259niniz\u0259 m\u0259nfi t\u0259sir göst\u0259rir v\u0259 qocalman\u0131 sür\u0259tl\u0259ndir\u0259 bil\u0259r. Buna gör\u0259 d\u0259, stressin idar\u0259 olunmas\u0131 h\u0259yat keyfiyy\u0259tinizi v\u0259 sa\u011flaml\u0131\u011f\u0131n\u0131z\u0131 yax\u015f\u0131la\u015fd\u0131ra bil\u0259r.
\nN\u0259\u015frd\u0259 iddia edilir ki, "Günd\u0259lik yazmaq, meditasiya v\u0259 istirah\u0259t texnikalar\u0131n\u0131 öyr\u0259nm\u0259k stressi aradan qald\u0131rma\u011f\u0131n \u0259la yollar\u0131d\u0131r".
\nGenl\u0259riniz\u0259 güv\u0259nm\u0259k
\nValideynl\u0259riniz v\u0259 n\u0259n\u0259-babalar\u0131n\u0131z 90 v\u0259 ya daha çox ya\u015fay\u0131blarsa, eyni \u015feyi ed\u0259 bil\u0259c\u0259yinizi dü\u015fün\u0259 bil\u0259rsiniz. Bununla bel\u0259, ail\u0259 qruplar\u0131 üz\u0259rind\u0259 apar\u0131lan ara\u015fd\u0131rmalar göst\u0259rir ki, insanlar aras\u0131nda ömür uzunlu\u011fundak\u0131 f\u0259rql\u0259rin yaln\u0131z 25%-i genetik amill\u0259rd\u0259n qaynaqlan\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ömür q\u0131sal\u0131\u011f\u0131 yaln\u0131z genetikadan deyil, h\u0259m d\u0259 günd\u0259lik v\u0259rdi\u015fl\u0259rd\u0259n as\u0131l\u0131d\u0131r. B\u0259zi v\u0259rdi\u015fl\u0259rin uzunömürlülükl\u0259 heç bir \u0259laq\u0259si yoxdur. Ucnoqta.az x\u0259b\u0259r verir ki, VeryWellHealth-\u0259 gör\u0259, ömür q\u0131sal\u0131\u011f\u0131n\u0131 azaldan 10 bel\u0259 günd\u0259lik v\u0259rdi\u015f…<\/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-241485","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\/241485","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=241485"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/241485\/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=241485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=241485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=241485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}