{"id":242022,"date":"2026-04-17T06:45:54","date_gmt":"2026-04-17T02:45:54","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=242022","title":{"rendered":"40 ya\u015fdan yuxar\u0131 qad\u0131nlar \u00fc\u00e7\u00fcn qar\u0131n piyl\u0259rind\u0259n nec\u0259 qurtulmaq olar?"},"content":{"rendered":"

Ç\u0259ki itirm\u0259k, xüsus\u0259n d\u0259 40 ya\u015fdan sonra ç\u0259tin bir prosesdir. Bu ya\u015fda qad\u0131nlar \u0259z\u0259l\u0259 itkisi, yava\u015flam\u0131\u015f madd\u0259l\u0259r mübadil\u0259si v\u0259 hormonal d\u0259yi\u015fiklikl\u0259rl\u0259 üzl\u0259\u015firl\u0259r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, dietoloq v\u0259 fitness m\u0259\u015fqçisi Meri Sabat yaz\u0131r ki, qar\u0131n ya\u011flar\u0131n\u0131 azaltma\u011fa köm\u0259k ed\u0259 bil\u0259c\u0259k bir neç\u0259 add\u0131m var.
\nSad\u0259c\u0259 bir az z\u0259hm\u0259t t\u0259l\u0259b olunur. \u0130dman rejimin\u0259 riay\u0259t etm\u0259k, balansl\u0131 qidalanmaq, yuxuya üstünlük verm\u0259k v\u0259 stressi idar\u0259 etm\u0259k riay\u0259t edilm\u0259li dörd qaydad\u0131r.<\/p>\n

Aerobik m\u0259\u015fql\u0259ri, güc m\u0259\u015fql\u0259rini v\u0259 interval m\u0259\u015fql\u0259rini birl\u0259\u015fdirin
\nMüt\u0259madi m\u0259\u015fql\u0259r ç\u0259ki itirm\u0259yin v\u0259 optimal forman\u0131 qoruma\u011f\u0131n vacib hiss\u0259sidir. Sabata gör\u0259, qar\u0131n piyind\u0259n qurtulmaq üçün üç növ m\u0259\u015fqi birl\u0259\u015fdirm\u0259lisiniz:
\n– aerobik m\u0259\u015fq. Buraya g\u0259zinti, velosiped sürm\u0259 v\u0259 üzgüçülük daxildir;
\n– güc m\u0259\u015fql\u0259ri;
\n– interval m\u0259\u015fql\u0259ri. Onlar effektiv \u015f\u0259kild\u0259 kalori yand\u0131r\u0131r v\u0259 ür\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r.<\/p>\n

Balansl\u0131 p\u0259hriz
\nAr\u0131qlama\u011fa çal\u0131\u015f\u0131rs\u0131n\u0131zsa, qidalanma mühüm rol oynay\u0131r. Qar\u0131n piyl\u0259rind\u0259n qurtulmaq üçün p\u0259hriziniz\u0259 meyv\u0259, t\u0259r\u0259v\u0259z, tam tax\u0131l, ya\u011fs\u0131z zülal v\u0259 sa\u011flam ya\u011flar daxil edin. \u015e\u0259k\u0259rli qidalardan, emal olunmu\u015f q\u0259lyanalt\u0131lardan v\u0259 yüks\u0259k kalorili içkil\u0259rd\u0259n ç\u0259kinin. Porsiya n\u0259zar\u0259ti vacibdir.<\/p>\n

Yuxu v\u0259 stressin idar\u0259 edilm\u0259si
\nSa\u011flam qida v\u0259 idmanla yana\u015f\u0131, kifay\u0259t q\u0259d\u0259r yatmaq da vacibdir. Yuxu yaln\u0131z idrak funksiyan\u0131z üçün deyil, h\u0259m d\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131 v\u0259 ç\u0259ki itirm\u0259k d\u0259 daxil olmaqla fiziki sa\u011flaml\u0131\u011f\u0131n\u0131z üçün vacibdir.<\/p>\n

Stress ç\u0259ki itirm\u0259y\u0259 mane ola bil\u0259c\u0259k dig\u0259r \u0259h\u0259miyy\u0259tli amildir. Xroniki stress, xüsus\u0259n d\u0259 qar\u0131n nahiy\u0259sind\u0259 ç\u0259ki art\u0131m\u0131na s\u0259b\u0259b ola bil\u0259r. Yüks\u0259k stress s\u0259viyy\u0259si qar\u0131nda ya\u011f y\u0131\u011f\u0131lmas\u0131 il\u0259 \u0259laq\u0259li bir hormon olan kortizol istehsal\u0131n\u0131n artmas\u0131na s\u0259b\u0259b olur. Meditasiya, yoqa v\u0259 d\u0259rin n\u0259f\u0259s m\u0259\u015fql\u0259ri stressl\u0259 mübariz\u0259 aparma\u011fa köm\u0259k ed\u0259 bil\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ç\u0259ki itirm\u0259k, xüsus\u0259n d\u0259 40 ya\u015fdan sonra ç\u0259tin bir prosesdir. Bu ya\u015fda qad\u0131nlar \u0259z\u0259l\u0259 itkisi, yava\u015flam\u0131\u015f madd\u0259l\u0259r mübadil\u0259si v\u0259 hormonal d\u0259yi\u015fiklikl\u0259rl\u0259 üzl\u0259\u015firl\u0259r. Ucnoqta.az x\u0259b\u0259r verir ki, dietoloq v\u0259 fitness m\u0259\u015fqçisi…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-242022","post","type-post","status-publish","format-standard","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/242022","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=242022"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/242022\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=242022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=242022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=242022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}