{"id":258281,"date":"2026-09-11T09:00:54","date_gmt":"2026-09-11T05:00:54","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=258281"},"modified":"2026-09-11T00:17:47","modified_gmt":"2026-09-10T20:17:47","slug":"yaddasi-v%c9%99-diqq%c9%99ti-gucl%c9%99ndir%c9%99n-6-sad%c9%99-v%c9%99rdis","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=258281","title":{"rendered":"Yadda\u015f\u0131 v\u0259 diqq\u0259ti g\u00fccl\u0259ndir\u0259n 6 sad\u0259 v\u0259rdi\u015f"},"content":{"rendered":"<p><strong>Beyin sa\u011flaml\u0131\u011f\u0131 yaln\u0131z ya\u015f v\u0259 genetika il\u0259 ba\u011fl\u0131 deyil. Yuxu rejimi, qidalanma, fiziki aktivlik v\u0259 asud\u0259 vaxt\u0131n nec\u0259 ke\u00e7irilm\u0259si yadda\u015fa, diqq\u0259t\u0259 v\u0259 q\u0259rarverm\u0259 qabiliyy\u0259tin\u0259 t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, \u201cHealth\u201d n\u0259\u015frinin m\u0259lumat\u0131na g\u00f6r\u0259, m\u00fct\u0259x\u0259ssisl\u0259r beyin f\u0259aliyy\u0259tini d\u0259st\u0259kl\u0259m\u0259k \u00fc\u00e7\u00fcn g\u00fcnd\u0259lik h\u0259yata t\u0259dric\u0259n \u0259lav\u0259 edil\u0259 bil\u0259c\u0259k 6 sad\u0259 v\u0259rdi\u015f m\u00fc\u0259yy\u0259nl\u0259\u015fdiribl\u0259r.<br \/>\nDaha \u00e7ox h\u0259r\u0259k\u0259t edin<br \/>\nFiziki aktivlik t\u0259kc\u0259 b\u0259d\u0259n \u00fc\u00e7\u00fcn deyil, beyin \u00fc\u00e7\u00fcn d\u0259 faydal\u0131d\u0131r. M\u00fcnt\u0259z\u0259m idman yadda\u015f, \u00f6yr\u0259nm\u0259 v\u0259 q\u0259rarverm\u0259 qabiliyy\u0259tini d\u0259st\u0259kl\u0259y\u0259 bil\u0259r. X\u00fcsusil\u0259 g\u0259zinti, \u00fczg\u00fc\u00e7\u00fcl\u00fck, velosiped s\u00fcrm\u0259k, qa\u00e7\u0131\u015f v\u0259 r\u0259qs kimi aerob m\u0259\u015fql\u0259r t\u00f6vsiy\u0259 olunur.<br \/>\nM\u00fct\u0259x\u0259ssisl\u0259r h\u0259ft\u0259d\u0259 t\u0259xmin\u0259n 150 d\u0259qiq\u0259 orta intensivlikli aerob f\u0259aliyy\u0259t v\u0259 \u0259n az\u0131 iki d\u0259f\u0259 g\u00fcc m\u0259\u015fql\u0259ri etm\u0259yi m\u0259sl\u0259h\u0259t g\u00f6r\u00fcrl\u0259r.<br \/>\n7-8 saat yat\u0131n<br \/>\nKeyfiyy\u0259tli yuxu diqq\u0259tin, yadda\u015f\u0131n v\u0259 beynin normal f\u0259aliyy\u0259tinin qorunmas\u0131 \u00fc\u00e7\u00fcn vacibdir. Bunun \u00fc\u00e7\u00fcn yuxu v\u0259 oyanma saatlar\u0131n\u0131 sabit saxlamaq, g\u00fcn \u0259rzind\u0259 g\u00fcn\u0259\u015f i\u015f\u0131\u011f\u0131ndan faydalanmaq v\u0259 gec\u0259 yuxusuna mane olmursa, q\u0131sa m\u00fcdd\u0259tli g\u00fcnd\u00fcz yuxusuna \u00fcst\u00fcnl\u00fck verm\u0259k olar.<br \/>\nBalansl\u0131 qidalan\u0131n<br \/>\nBeynin normal f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn m\u00fcxt\u0259lif qida madd\u0259l\u0259ri laz\u0131md\u0131r. Omeqa-3 ya\u011f tur\u015fular\u0131, B qrupu vitaminl\u0259ri, d\u0259mir, lif v\u0259 probiotikl\u0259rl\u0259 z\u0259ngin qidalar rasionda m\u00fch\u00fcm yer tutur. Kofein t\u0259rkibli q\u0259hv\u0259 v\u0259 \u00e7ay\u0131n da orta miqdarda q\u0259bul edildikd\u0259 beyin sa\u011flaml\u0131\u011f\u0131 il\u0259 \u0259laq\u0259li m\u00fcsb\u0259t t\u0259sirl\u0259ri ara\u015fd\u0131r\u0131l\u0131b.<br \/>\nAral\u0131q d\u0259nizi, DASH, MIND, Skandinaviya v\u0259 Okinava tipli qidalanma modell\u0259ri beyin sa\u011flaml\u0131\u011f\u0131 kontekstind\u0259 ara\u015fd\u0131r\u0131l\u0131r. Bu qidalanma modell\u0259rind\u0259 t\u0259r\u0259v\u0259z, meyv\u0259, tam tax\u0131ll\u0131 m\u0259hsullar, paxlal\u0131lar v\u0259 ya\u011fs\u0131z z\u00fclallara \u00fcst\u00fcnl\u00fck verilir, \u015f\u0259k\u0259r v\u0259 h\u0259ddind\u0259n art\u0131q duzun m\u0259hdudla\u015fd\u0131r\u0131lmas\u0131 t\u00f6vsiy\u0259 olunur.<br \/>\nK\u00f6n\u00fcll\u00fc f\u0259aliyy\u0259tl\u0259rd\u0259 i\u015ftirak edin<br \/>\nBa\u015fqalar\u0131na yard\u0131m etm\u0259k yaln\u0131z c\u0259miyy\u0259t \u00fc\u00e7\u00fcn deyil, insan\u0131n \u00f6z\u00fc \u00fc\u00e7\u00fcn d\u0259 faydal\u0131 ola bil\u0259r. Ara\u015fd\u0131rmalar k\u00f6n\u00fcll\u00fc f\u0259aliyy\u0259tl\u0259 daha yax\u015f\u0131 koqnitiv g\u00f6st\u0259ricil\u0259r aras\u0131nda \u0259laq\u0259 oldu\u011funu g\u00f6st\u0259rir.<br \/>\nB\u0259zi t\u0259dqiqatlarda m\u00fcnt\u0259z\u0259m k\u00f6n\u00fcll\u00fcl\u00fck f\u0259aliyy\u0259ti il\u0259 m\u0259\u015f\u011ful olan insanlarda yadda\u015f \u00fc\u00e7\u00fcn m\u00fch\u00fcm beyin strukturu olan hipokamp\u0131n h\u0259cminin artmas\u0131 m\u00fc\u015fahid\u0259 edilib.<br \/>\nSevdiyiniz hobbil\u0259rd\u0259n imtina etm\u0259yin<br \/>\nFotoqrafiya, \u0259l i\u015fl\u0259ri v\u0259 aktiv i\u015ftirak t\u0259l\u0259b ed\u0259n dig\u0259r hobbil\u0259r yadda\u015f\u0131n qorunmas\u0131na k\u00f6m\u0259k ed\u0259 bil\u0259r. Ara\u015fd\u0131rmalar bel\u0259 m\u0259\u015f\u011fuliyy\u0259tl\u0259rin ya\u015fla \u0259laq\u0259li ciddi koqnitiv z\u0259ifl\u0259m\u0259 riskinin daha a\u015fa\u011f\u0131 olmas\u0131 il\u0259 \u0259laq\u0259li oldu\u011funu g\u00f6st\u0259rir.<br \/>\nHeyvanlarla vaxt ke\u00e7irin<br \/>\nEv heyvanlar\u0131 il\u0259 \u00fcnsiyy\u0259t sosial aktivliyi art\u0131rma\u011fa v\u0259 t\u0259nhal\u0131q hissini azaltma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r. B\u0259zi ara\u015fd\u0131rmalarda ev heyvan\u0131 olmayan ya\u015fl\u0131 insanlar\u0131n koqnitiv testl\u0259rd\u0259 daha yax\u015f\u0131 n\u0259tic\u0259l\u0259r g\u00f6st\u0259rdiyi d\u0259 m\u00fc\u0259yy\u0259n edilib.<br \/>\nM\u00fct\u0259x\u0259ssisl\u0259r b\u00fct\u00fcn v\u0259rdi\u015fl\u0259ri eyni anda d\u0259yi\u015fm\u0259yi vacib saym\u0131rlar. M\u0259s\u0259l\u0259n, ax\u015fam yem\u0259yind\u0259n sonra g\u00fcnd\u0259lik g\u0259zintiy\u0259 \u00e7\u0131xmaq v\u0259 ya h\u0259r g\u00fcn eyni vaxtda yatmaq kimi bir-iki sad\u0259 v\u0259rdi\u015fd\u0259n ba\u015flamaq olar. T\u0259dric\u0259n edil\u0259n d\u0259yi\u015fiklikl\u0259ri g\u00fcnd\u0259lik h\u0259yat\u0131n bir hiss\u0259sin\u0259 \u00e7evirm\u0259k daha asan olur.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beyin sa\u011flaml\u0131\u011f\u0131 yaln\u0131z ya\u015f v\u0259 genetika il\u0259 ba\u011fl\u0131 deyil. Yuxu rejimi, qidalanma, fiziki aktivlik v\u0259 asud\u0259 vaxt\u0131n nec\u0259 ke\u00e7irilm\u0259si yadda\u015fa, diqq\u0259t\u0259 v\u0259 q\u0259rarverm\u0259 qabiliyy\u0259tin\u0259 t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r. Ucnoqta.az x\u0259b\u0259r verir&hellip;<\/p>\n","protected":false},"author":2,"featured_media":258282,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-258281","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\/258281","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=258281"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/258281\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/258282"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=258281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=258281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=258281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}