{"id":264960,"date":"2026-10-29T08:00:13","date_gmt":"2026-10-29T04:00:13","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=264960"},"modified":"2026-10-29T00:09:07","modified_gmt":"2026-10-28T20:09:07","slug":"s%c9%99h%c9%99rl%c9%99r-gumrah-olmaq-ucun-q%c9%99hv%c9%99d%c9%99n-basqa-6-usul","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=264960","title":{"rendered":"S\u0259h\u0259rl\u0259r g\u00fcmrah olmaq \u00fc\u00e7\u00fcn q\u0259hv\u0259d\u0259n ba\u015fqa 6 \u00fcsul"},"content":{"rendered":"<p><strong>G\u00fcn \u0259rzind\u0259 \u00f6z\u00fcn\u00fc nec\u0259 hiss etm\u0259yin b\u00f6y\u00fck \u00f6l\u00e7\u00fcd\u0259 oyand\u0131qdan sonrak\u0131 ilk saatlardan as\u0131l\u0131d\u0131r. Daha g\u00fcmrah olmaq \u00fc\u00e7\u00fcn yaln\u0131z q\u0259hv\u0259y\u0259 g\u00fcv\u0259nm\u0259k laz\u0131m deyil. Bir ne\u00e7\u0259 sad\u0259 v\u0259rdi\u015f enerji v\u0259 diqq\u0259ti qoruma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r.<\/strong><\/p>\n<p>Ucnoqta.az x\u0259b\u0259r verir ki, dietoloq Loren Penoff <em>Verywell Health<\/em> n\u0259\u015frin\u0259 a\u00e7\u0131qlamas\u0131nda s\u0259h\u0259rl\u0259r enerjili olmaq \u00fc\u00e7\u00fcn bir s\u0131ra faydal\u0131 v\u0259rdi\u015fl\u0259r\u0259 diqq\u0259t yetirm\u0259yi t\u00f6vsiy\u0259 edib.<br \/>\n<strong>1. G\u00fcn\u0259 balansl\u0131 s\u0259h\u0259r yem\u0259yi il\u0259 ba\u015flay\u0131n<\/strong><br \/>\nS\u0259h\u0259r yem\u0259yi orqanizmi laz\u0131mi qida madd\u0259l\u0259ri il\u0259 t\u0259min edir v\u0259 diqq\u0259tin c\u0259ml\u0259nm\u0259sin\u0259 k\u00f6m\u0259k edir. Z\u00fclal, lif v\u0259 faydal\u0131 ya\u011flarla z\u0259ngin qidalara \u00fcst\u00fcnl\u00fck verm\u0259k m\u0259sl\u0259h\u0259tdir. M\u0259s\u0259l\u0259n, banan v\u0259 qoz \u0259zm\u0259si il\u0259 tam tax\u0131ll\u0131 \u00e7\u00f6r\u0259k, \u00e7iy\u0259l\u0259kli yulaf s\u0131y\u0131\u011f\u0131 v\u0259 ya gil\u0259meyv\u0259, g\u00f6y\u0259rti v\u0259 \u00e7ia toxumu il\u0259 haz\u0131rlanm\u0131\u015f smuzi se\u00e7\u0259 bil\u0259rsiniz.<br \/>\nBu qidalar\u0131n uy\u011fun kombinasiyas\u0131 qanda \u015f\u0259k\u0259rin s\u0259viyy\u0259sinin daha sabit qalmas\u0131na v\u0259 enerjinin bir ne\u00e7\u0259 saat \u0259rzind\u0259 qorunmas\u0131na k\u00f6m\u0259k edir.<br \/>\n<strong>2. Oyand\u0131qdan sonra su i\u00e7in<\/strong><br \/>\nYuxu zaman\u0131 orqanizm maye itirir. Buna g\u00f6r\u0259 d\u0259 s\u0259h\u0259r su i\u00e7m\u0259k vacibdir. H\u0259tta y\u00fcng\u00fcl susuzla\u015fma bel\u0259 yor\u011funlu\u011fa s\u0259b\u0259b ola bil\u0259r. Bu v\u0259rdi\u015fi unutmamaq \u00fc\u00e7\u00fcn yata\u011f\u0131n yan\u0131nda bir st\u0259kan su saxlamaq faydal\u0131d\u0131r.<br \/>\n<strong>3. S\u0259h\u0259r g\u00fcn i\u015f\u0131\u011f\u0131na \u00e7\u0131x\u0131n<\/strong><br \/>\nT\u0259bii i\u015f\u0131q orqanizmin bioloji saat\u0131n\u0131n t\u0259nziml\u0259nm\u0259sin\u0259 k\u00f6m\u0259k edir. G\u00fcn\u0259\u015f i\u015f\u0131\u011f\u0131 yuxunu t\u0259nziml\u0259y\u0259n melatonin hormonunun ifraz\u0131na t\u0259sir g\u00f6st\u0259rir v\u0259 oyanma prosesini d\u0259st\u0259kl\u0259yir. A\u00e7\u0131q havada vaxt ke\u00e7irm\u0259k h\u0259m\u00e7inin immun sisteminin f\u0259aliyy\u0259ti \u00fc\u00e7\u00fcn vacib olan D vitamininin t\u0259bii yolla yaranmas\u0131na \u015f\u0259rait yarad\u0131r.<br \/>\n<strong>4. Oyand\u0131qdan d\u0259rhal sonra telefona baxmay\u0131n<\/strong><br \/>\nS\u0259h\u0259r yuxudan duran kimi x\u0259b\u0259rl\u0259ri v\u0259 mesajlar\u0131 oxumaq \u0259lav\u0259 emosional g\u0259rginlik yarada bil\u0259r. Bunun \u0259v\u0259zin\u0259 bir ne\u00e7\u0259 d\u0259qiq\u0259 sakit oyanma\u011fa, y\u00fcng\u00fcl h\u0259r\u0259k\u0259tl\u0259r etm\u0259y\u0259 v\u0259 ya minn\u0259tdarl\u0131q hissi \u00fcz\u0259rind\u0259 d\u00fc\u015f\u00fcnm\u0259y\u0259 vaxt ay\u0131r\u0131n. S\u0259h\u0259r meditasiyas\u0131 da \u0259hval-ruhiyy\u0259y\u0259 m\u00fcsb\u0259t t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r.<br \/>\n<strong>5. Yuxu rejimin\u0259 \u0259m\u0259l edin<\/strong><br \/>\nH\u0259r g\u00fcn t\u0259xmin\u0259n eyni vaxtda yatmaq v\u0259 oyanmaq g\u00fcn \u0259rzind\u0259 g\u00fcmrah qalma\u011fa k\u00f6m\u0259k edir. \u018fks\u0259r b\u00f6y\u00fckl\u0259r \u00fc\u00e7\u00fcn g\u00fcnd\u0259 7\u20139 saat yuxu t\u00f6vsiy\u0259 olunur. M\u00fcnt\u0259z\u0259m yuxu rejimi orqanizmin t\u0259bii bioloji ritmini qoruyur.<br \/>\n<strong>6. S\u0259h\u0259rl\u0259r h\u0259r\u0259k\u0259t edin<\/strong><br \/>\nS\u0259h\u0259r fiziki aktivliyi qan d\u00f6vran\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 yor\u011funluq hissini azalda bil\u0259r. Bunun \u00fc\u00e7\u00fcn intensiv m\u0259\u015fql\u0259r etm\u0259k vacib deyil. G\u0259zinti, yoqa v\u0259 ya bir ne\u00e7\u0259 d\u0259qiq\u0259lik dart\u0131nma h\u0259r\u0259k\u0259tl\u0259ri kifay\u0259t ed\u0259 bil\u0259r. Bununla bel\u0259, fiziki y\u00fck\u00fc \u00f6z\u00fcn\u00fcz\u00fc nec\u0259 hiss etdiyiniz\u0259 uy\u011fun se\u00e7in. H\u0259ddind\u0259n art\u0131q intensiv m\u0259\u015fql\u0259r \u0259ksin\u0259, yor\u011funlu\u011fu art\u0131ra bil\u0259r.<br \/>\nM\u00fct\u0259x\u0259ssisl\u0259r b\u00fct\u00fcn v\u0259rdi\u015fl\u0259ri eyni vaxtda d\u0259yi\u015fm\u0259y\u0259 ehtiyac olmad\u0131\u011f\u0131n\u0131 vur\u011fulay\u0131rlar. Bir ne\u00e7\u0259 sad\u0259 add\u0131mla ba\u015flamaq v\u0259 t\u0259dric\u0259n \u00f6z\u00fcn\u00fcz\u0259 uy\u011fun s\u0259h\u0259r rejimi formala\u015fd\u0131rmaq g\u00fcn \u0259rzind\u0259 daha enerjili olma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcn \u0259rzind\u0259 \u00f6z\u00fcn\u00fc nec\u0259 hiss etm\u0259yin b\u00f6y\u00fck \u00f6l\u00e7\u00fcd\u0259 oyand\u0131qdan sonrak\u0131 ilk saatlardan as\u0131l\u0131d\u0131r. Daha g\u00fcmrah olmaq \u00fc\u00e7\u00fcn yaln\u0131z q\u0259hv\u0259y\u0259 g\u00fcv\u0259nm\u0259k laz\u0131m deyil. Bir ne\u00e7\u0259 sad\u0259 v\u0259rdi\u015f enerji v\u0259 diqq\u0259ti qoruma\u011fa&hellip;<\/p>\n","protected":false},"author":2,"featured_media":264961,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[222],"tags":[],"class_list":["post-264960","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\/264960","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=264960"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/264960\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/264961"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=264960"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=264960"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=264960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}