{"id":261936,"date":"2026-10-07T06:37:12","date_gmt":"2026-10-07T02:37:12","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=261936"},"modified":"2026-10-07T00:08:17","modified_gmt":"2026-10-06T20:08:17","slug":"h%c9%99mis%c9%99-formada-qalmaq-ucun-5-sad%c9%99-qayda","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=261936","title":{"rendered":"H\u0259mi\u015f\u0259 formada qalmaq \u00fc\u00e7\u00fcn <span style=\"color:red;\">5 sad\u0259 qayda <\/span>"},"content":{"rendered":"<p><strong>B\u0259d\u0259ni formada saxlamaq \u00fc\u00e7\u00fcn sa\u011flam insanlar\u0131n h\u0259ft\u0259d\u0259 alt\u0131 d\u0259f\u0259 m\u0259\u015fq etm\u0259si, x\u00fcsusi idman qidalar\u0131 q\u0259bul etm\u0259si v\u0259 h\u0259r kalorini hesablamas\u0131 vacib deyil.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, m\u00fct\u0259x\u0259ssisl\u0259rin t\u00f6vsiy\u0259 etdiyi bir ne\u00e7\u0259 sad\u0259 v\u0259rdi\u015f g\u00fcnd\u0259lik fiziki forman\u0131 qoruma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r.<br \/>\n<strong>1. H\u0259r g\u00fcn g\u0259zin, 10 min add\u0131m\u0131n arxas\u0131nca qa\u00e7may\u0131n<\/strong><br \/>\n\u00dcmumd\u00fcnya S\u0259hiyy\u0259 T\u0259\u015fkilat\u0131 (\u00dcST) b\u00f6y\u00fckl\u0259r\u0259 h\u0259ft\u0259d\u0259 \u0259n az\u0131 150 d\u0259qiq\u0259 orta intensivlikli fiziki aktivlik t\u00f6vsiy\u0259 edir. Bu, g\u00fcnd\u0259 t\u0259xmin\u0259n 20\u201330 d\u0259qiq\u0259lik aktivliy\u0259 b\u0259rab\u0259rdir.<br \/>\nM\u00fctl\u0259q 10 min add\u0131m atmaq kimi universal t\u0259l\u0259b yoxdur. Haz\u0131rda g\u00fcnd\u0259 3\u20134 min add\u0131m at\u0131rs\u0131n\u0131zsa, m\u0259saf\u0259ni t\u0259dric\u0259n art\u0131rmaq, bir dayanacaq piyada getm\u0259k v\u0259 ya lift \u0259v\u0259zin\u0259 pill\u0259k\u0259nl\u0259rd\u0259n istifad\u0259 etm\u0259k kifay\u0259tdir.<br \/>\n<strong>2. H\u0259ft\u0259d\u0259 \u0259n az\u0131 iki d\u0259f\u0259 \u0259z\u0259l\u0259l\u0259ri \u00e7al\u0131\u015fd\u0131r\u0131n<\/strong><br \/>\nG\u0259zinti \u00fcr\u0259k v\u0259 ayaqlar \u00fc\u00e7\u00fcn faydal\u0131d\u0131r, lakin dig\u0259r \u0259sas \u0259z\u0259l\u0259 qruplar\u0131n\u0131 kifay\u0259t q\u0259d\u0259r i\u015f\u0259 salm\u0131r. Buna g\u00f6r\u0259 h\u0259ft\u0259d\u0259 \u0259n az\u0131 iki g\u00fcn g\u00fcc m\u0259\u015fql\u0259ri etm\u0259k t\u00f6vsiy\u0259 olunur.<br \/>\nBunun \u00fc\u00e7\u00fcn m\u00fctl\u0259q idman zal\u0131na getm\u0259k laz\u0131m deyil. Evd\u0259 \u00e7\u00f6mb\u0259lm\u0259, jim, ir\u0259li at\u0131lma, rezinl\u0259 v\u0259 ya qantell\u0259rl\u0259 m\u0259\u015fql\u0259r etm\u0259k m\u00fcmk\u00fcnd\u00fcr.<br \/>\n<strong>3. P\u0259hriz \u0259v\u0259zin\u0259 \u201cbo\u015fqab \u00fcsulu\u201dndan istifad\u0259 edin<\/strong><br \/>\nSa\u011flam qidalanman\u0131n \u0259sas prinsipl\u0259rind\u0259n biri q\u0259bul edil\u0259n v\u0259 s\u0259rf olunan enerjinin balans\u0131n\u0131 qorumaqd\u0131r. Kalori saymaq ist\u0259m\u0259y\u0259nl\u0259r \u00fc\u00e7\u00fcn \u201cbo\u015fqab \u00fcsulu\u201dndan istifad\u0259 etm\u0259k olar.<br \/>\nBo\u015fqab\u0131n t\u0259xmin\u0259n yar\u0131s\u0131n\u0131 t\u0259r\u0259v\u0259z v\u0259 meyv\u0259l\u0259r, d\u00f6rdd\u0259 birini z\u00fclal m\u0259nb\u0259l\u0259ri, dig\u0259r d\u00f6rdd\u0259 birini is\u0259 tax\u0131l, b\u0259rk bu\u011fdadan haz\u0131rlanan makaron v\u0259 ya kartof t\u0259\u015fkil ed\u0259 bil\u0259r.<br \/>\n\u00dcST g\u00fcnd\u0259 \u0259n az\u0131 400 qram t\u0259r\u0259v\u0259z v\u0259 meyv\u0259 q\u0259bul etm\u0259yi t\u00f6vsiy\u0259 edir. \u015e\u0259k\u0259rli i\u00e7kil\u0259r, fast-food, \u00e7ips, \u015firniyyat v\u0259 ya\u011fl\u0131 souslar\u0131 is\u0259 m\u0259hdudla\u015fd\u0131rmaq m\u0259sl\u0259h\u0259tdir.<br \/>\n<strong>4. G\u00fcnd\u0259 7\u20139 saat yat\u0131n<\/strong><br \/>\nYuxu da fiziki forman\u0131n vacib hiss\u0259sidir. 18\u201364 ya\u015fl\u0131 b\u00f6y\u00fckl\u0259r \u00fc\u00e7\u00fcn gec\u0259 7\u20139 saat yuxu t\u00f6vsiy\u0259 olunur.<br \/>\nXroniki yuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 yor\u011funluq, madd\u0259l\u0259r m\u00fcbadil\u0259sinin pozulmas\u0131 v\u0259 art\u0131q \u00e7\u0259ki il\u0259 \u0259laq\u0259l\u0259ndirilir. Buna g\u00f6r\u0259 h\u0259r g\u00fcn t\u0259xmin\u0259n eyni vaxtda yat\u0131b-durmaq faydal\u0131d\u0131r.<br \/>\n<strong>5. Uzun m\u00fcdd\u0259t oturmay\u0131n<\/strong><br \/>\nAx\u015fam bir saat m\u0259\u015fq edib g\u00fcn\u00fcn qalan hiss\u0259sini saatlarla oturmaq da d\u00fczg\u00fcn yana\u015fma deyil. Uzun m\u00fcdd\u0259t h\u0259r\u0259k\u0259tsiz qalmaq \u00fcr\u0259k-damar x\u0259st\u0259likl\u0259ri v\u0259 2-ci tip diabet riskinin artmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir.<br \/>\nBu s\u0259b\u0259bd\u0259n oturaq i\u015f zaman\u0131 h\u0259r saatdan bir q\u0131sa m\u00fcdd\u0259t aya\u011fa qalxmaq, g\u0259zm\u0259k v\u0259 h\u0259r\u0259k\u0259t etm\u0259k t\u00f6vsiy\u0259 olunur.<br \/>\nN\u0259tic\u0259: formada qalma\u011f\u0131n \u0259sas\u0131n\u0131 bahal\u0131 idman proqramlar\u0131 deyil, g\u00fcnd\u0259lik h\u0259r\u0259k\u0259t, g\u00fcc m\u0259\u015fql\u0259ri, balansl\u0131 qidalanma, kifay\u0259t q\u0259d\u0259r yuxu v\u0259 uzun m\u00fcdd\u0259t oturmamaq t\u0259\u015fkil edir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u0259d\u0259ni formada saxlamaq \u00fc\u00e7\u00fcn sa\u011flam insanlar\u0131n h\u0259ft\u0259d\u0259 alt\u0131 d\u0259f\u0259 m\u0259\u015fq etm\u0259si, x\u00fcsusi idman qidalar\u0131 q\u0259bul etm\u0259si v\u0259 h\u0259r kalorini hesablamas\u0131 vacib deyil. Ucnoqta.az x\u0259b\u0259r verir ki, m\u00fct\u0259x\u0259ssisl\u0259rin t\u00f6vsiy\u0259 etdiyi bir&hellip;<\/p>\n","protected":false},"author":2,"featured_media":261937,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[222],"tags":[],"class_list":["post-261936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglamliq"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/261936","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=261936"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/261936\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/261937"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=261936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=261936"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=261936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}