{"id":222,"date":"2024-04-23T15:27:28","date_gmt":"2024-04-23T12:27:28","guid":{"rendered":"https:\/\/imhoaz.flymedical.co.il\/?p=222"},"modified":"2024-04-23T15:27:28","modified_gmt":"2024-04-23T12:27:28","slug":"eriniz%c9%99-ariqlamaga-nec%c9%99-kom%c9%99k-etm%c9%99k-olar-s%c9%99xsi-t%c9%99crub%c9%99","status":"publish","type":"post","link":"https:\/\/imhoaz.flymedical.co.il\/?p=222","title":{"rendered":"\u018friniz\u0259 ar\u0131qlama\u011fa nec\u0259 k\u00f6m\u0259k etm\u0259k olar: \u015f\u0259xsi t\u0259cr\u00fcb\u0259"},"content":{"rendered":"\n<p>Bekunji, siz v\u0259 ail\u0259nizd\u0259n birinin ar\u0131qlamaq\u2064 ist\u0259m\u0259si, \u2064h\u0259yat\u2062 t\u0259rzind\u0259 d\u0259yi\u015fiklik etm\u0259k \u00fc\u00e7\u00fcn d\u0259y\u0259rli bir f\u00fcrs\u0259tdir. \u200bBu m\u0259qal\u0259d\u0259 \u200dsiz\u0259 ar\u0131qlama\u011fa\u200c nec\u0259 k\u00f6m\u0259k ed\u0259\u2063 bil\u0259c\u0259yinizi v\u0259 \u015f\u0259xsi t\u0259cr\u00fcb\u0259m\u0259 \u200d\u0259saslanan t\u00f6vsiy\u0259l\u0259ri t\u0259qdim ed\u0259c\u0259yik. H\u0259d\u0259fl\u0259riniz\u0259 \u00e7atmaq \u00fc\u00e7\u00fcn laz\u0131mi add\u0131mlar\u0131 atman\u0131z siz\u0259 ruh \u200dver\u0259c\u0259k v\u0259 sa\u011flam h\u0259yat t\u0259rzin\u0259 ke\u00e7id\u0259 k\u00f6m\u0259k ed\u0259c\u0259k.<\/p>\n<h2 id=\"h%c9%99yat-t%c9%99rzi-d%c9%99yisiklikl%c9%99rinin-m%c9%99hsuldarligi\">H\u0259yat t\u0259rzi d\u0259yi\u015fiklikl\u0259rinin m\u0259hsuldarl\u0131\u011f\u0131<\/h2>\n<div class=\"post-content\">\n<p><\/p>\n<p>\u018frinizin \u200dar\u0131qlamas\u0131 \u00fc\u00e7\u00fcn k\u00f6m\u0259klik g\u00f6st\u0259rm\u0259k ist\u0259yirsinizs\u0259, siz\u0259 bir\u2064 ne\u00e7\u0259 faydal\u0131 m\u0259sl\u0259h\u0259t ver\u0259\u200b bil\u0259rik. <b>\u0130lk n\u00f6vb\u0259d\u0259, onun i\u015ftahas\u0131n\u0131 azaltmaq \u00fc\u00e7\u00fcn\u2062 sa\u011flam v\u0259 doyurucu \u0259rzaq\u200b se\u00e7iml\u0259ri etm\u0259y\u0259 k\u00f6m\u0259k edin.<\/b> \u200b M\u0259s\u0259l\u0259n, proteini\u200b y\u00fcks\u0259k olan qidalardan, meyv\u0259 v\u0259 t\u0259r\u0259v\u0259zd\u0259n ibar\u0259t d\u00f6rd-be\u015f ki\u00e7ik \u200dyem\u0259y\u0259 b\u00f6l\u00fcnm\u00fc\u015f bir g\u00fcn \u0259rz\u0259nd\u0259 yem\u0259k plan\u0131 haz\u0131rlay\u0131n.\u200b Bu, onun acl\u0131q hissini azaldacaq v\u0259\u2062 enerji s\u0259viyy\u0259sini y\u00fcks\u0259k saxlayacaq.<\/p>\n<p><\/p>\n<p><b>Bundan ba\u015fqa,\u2063 fiziki\u2063 aktivliyini art\u0131rmaq \u00fc\u00e7\u00fcn ona d\u0259st\u0259k olun.<\/b> \u200b Birlikd\u0259 \u200dy\u00fcr\u00fcy\u00fc\u015f edin, idman salonunda m\u0259\u015fql\u0259r edin v\u0259 ya b\u0259rab\u0259r idman aktivlikl\u0259ri ed\u0259r\u0259k keyfinizi \u00e7\u0131xar\u0131n. Aktivliyiniz v\u0259 motivasiyas\u0131 onun\u2064 ar\u0131qlama s\u0259yl\u0259rind\u0259 ona k\u00f6m\u0259k ed\u0259c\u0259k.<\/p>\n<p>\n<\/div>\n<h2 id=\"qidalanma-proqraminin-hazirlanmasi\">Qidalanma \u200cproqram\u0131n\u0131n haz\u0131rlanmas\u0131<\/h2>\n<section class=\"qidalanma-proqrami\"><\/p>\n<p>\u018frinizin sa\u011flam\u200b v\u0259 m\u00fcvazin\u0259tli qidalanma\u200b proqram\u0131 ona\u2064 ar\u0131qlama\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r. <b>G\u00fcnl\u00fck reksion, \u2064karbonhidrat v\u0259 \u015f\u0259k\u0259r miqdar\u0131n\u0131 n\u0259zar\u0259td\u0259 saxlamaq vacibdir.<\/b> Bel\u0259 bir proqram vaxt\u2062 ke\u00e7dikc\u0259 h\u0259yat t\u0259rzi\u200c d\u0259yi\u015fiklikl\u0259rini\u2064 h\u0259v\u0259sl\u0259ndir\u0259 v\u0259 \u0259rinizin h\u0259d\u0259fin\u0259 \u00e7atmas\u0131na yard\u0131m ed\u0259 bil\u0259r.<\/p>\n<p><\/p>\n<p>G\u00fcnd\u0259lik olaraq a\u015fa\u011f\u0131dak\u0131 qida madd\u0259l\u0259rind\u0259n ibar\u0259t\u200b balansla\u015fd\u0131r\u0131lm\u0131\u015f bir\u200c dieta t\u00f6vsiy\u0259 edirik:<\/p>\n<p><\/p>\n<ul><\/p>\n<li>Z\u00fclallar &#8212; k\u0259p\u0259n\u0259k, toyuq, bal\u0131q, yumurta<\/li>\n<p><\/p>\n<li>Kompleks karbonhidratlar &#8212; tam d\u0259nli \u00e7\u00f6r\u0259k, quru m\u0259hsullar,\u2064 \u0259dviyyatl\u0131<\/li>\n<p><\/p>\n<li>Sa\u011flam ya\u011flar \u200b-\u200b avokado, \u200bqoz-f\u0131nd\u0131q, \u2063zeytun ya\u011f\u0131<\/li>\n<p><\/p>\n<li>Meyv\u0259l\u0259r v\u0259 t\u0259r\u0259v\u0259zl\u0259r &#8212; \u00e7e\u015fidli v\u0259 r\u0259ngli<\/li>\n<p>\n<\/ul>\n<p>\n<\/section>\n<p><\/p>\n<style><\/p>\n<p>.qidalanma-proqrami {<br \/>\n  background-color: #f8f8f8;<br \/>\n  padding: 20px;<br \/>\n  border-radius:\u2063 5px;<br \/>\n  box-shadow: 0 2px\u2062 5px \u2062rgba(0,0,0,0.1);<br \/>\n}<\/p>\n<p>.qidalanma-proqrami p {<br \/>\nfont-size: 16px;<br \/>\nline-height: 1.5;<br \/>\nmargin-bottom: 20px;<br \/>\n}<\/p>\n<p><\/p>\n<p>.qidalanma-proqrami ul {<br \/>\nlist-style-type: disc;<br \/>\nmargin-left: 20px;<br \/>\nmargin-bottom: 20px;<br \/>\n}<\/p>\n<p><\/p>\n<p>.qidalanma-proqrami ul li {<br \/>\nfont-size: 14px;<br \/>\nline-height: 1.4;<br \/>\n}<\/p>\n<p><\/p>\n<p>.qidalanma-proqrami table {<br \/>\nwidth: 100%;<br \/>\nborder-collapse: collapse;<br \/>\nmargin-bottom: 20px;<br \/>\n}<\/p>\n<p><\/p>\n<p>.qidalanma-proqrami table th,<br \/>\n.qidalanma-proqrami table td\u200d {<br \/>\npadding: 10px;<br \/>\ntext-align: left;<br \/>\nborder-bottom: 1px solid\u200b #ddd;<br \/>\n}<\/p>\n<p><\/p>\n<p>.qidalanma-proqrami \u2063table th {<br \/>\nbackground-color: #f2f2f2;<br \/>\n}<\/p>\n<p>\n<\/style>\n<h2 id=\"fiziki-f%c9%99alligin-artirilmasi-ucun-tovsiy%c9%99l%c9%99r\">Fiziki f\u0259all\u0131\u011f\u0131n art\u0131r\u0131lmas\u0131 \u00fc\u00e7\u00fcn t\u00f6vsiy\u0259l\u0259r<\/h2>\n<section class=\"fiziki-fealliginin-artirilmasi\"><\/p>\n<p>\u018frinizin sa\u011fl\u0131ql\u0131 v\u0259 aktiv h\u0259yat\u200d t\u0259rzi ke\u00e7irm\u0259si\u200c \u00fc\u00e7\u00fcn <b>fiziki f\u0259all\u0131\u011f\u0131 art\u0131rmaq<\/b> \u2062 vacibdir. Bunun \u00fc\u00e7\u00fcn\u2063 a\u015fa\u011f\u0131dak\u0131 t\u00f6vsiy\u0259l\u0259ri\u2063 n\u0259z\u0259r\u0259 ala bil\u0259rsiniz:<\/p>\n<p><\/p>\n<ul><\/p>\n<li>G\u00fcn \u0259rzind\u0259 daha \u00e7ox \u2064h\u0259r\u0259k\u0259t etm\u0259y\u0259 \u00e7al\u0131\u015f\u0131n. G\u00fcn\u00fcn\u200b m\u00fc\u0259yy\u0259n vaxtlar\u0131nda ofisd\u0259n \u00e7\u0131x\u0131b q\u0131sa piyada g\u0259zintil\u0259r etm\u0259k\u200c faydal\u0131d\u0131r.<\/li>\n<p><\/p>\n<li>H\u0259ft\u0259d\u0259 \u0259n az\u0131 <b>3-4 d\u0259f\u0259<\/b> idman (m\u0259s\u0259l\u0259n, piyada \u200dg\u0259zinti, \u00fczm\u0259, \u2063velosiped s\u00fcrm\u0259 v\u0259 s.) etm\u0259y\u0259 \u200b\u00e7al\u0131\u015f\u0131n.<\/li>\n<p><\/p>\n<li>Evd\u0259 sad\u0259 v\u0259 asanl\u0131qla yerin\u0259 yetir\u0259 bil\u0259c\u0259yiniz\u200d b\u0259d\u0259n \u2064h\u0259r\u0259k\u0259tl\u0259ri kompleksi haz\u0131rlay\u0131n.<\/li>\n<p>\n<\/ul>\n<p><\/p>\n<table class=\"wp-block-table is-style-regular\"><\/p>\n<thead><\/p>\n<tr><\/p>\n<th>Fiziki\u2064 F\u0259aliyy\u0259t<\/th>\n<p><\/p>\n<th>M\u00fcdd\u0259t<\/th>\n<p><\/p>\n<th>Tezlik<\/th>\n<p>\n    <\/tr>\n<p>\n  <\/thead>\n<p><\/p>\n<tbody><\/p>\n<tr><\/p>\n<td>Piyada g\u0259zinti<\/td>\n<p><\/p>\n<td>30-45 d\u0259qiq\u0259<\/td>\n<p><\/p>\n<td>H\u0259ft\u0259d\u0259 3-4 d\u0259f\u0259<\/td>\n<p>\n    <\/tr>\n<p><\/p>\n<tr><\/p>\n<td>M\u0259\u015fq videolar\u0131n\u0131n izl\u0259nm\u0259si<\/td>\n<p><\/p>\n<td>20-30 d\u0259qiq\u0259<\/td>\n<p><\/p>\n<td>H\u0259ft\u0259d\u0259 2-3 d\u0259f\u0259<\/td>\n<p>\n    <\/tr>\n<p><\/p>\n<tr><\/p>\n<td>Ev i\u015fl\u0259ri<\/td>\n<p><\/p>\n<td>1 saat<\/td>\n<p><\/p>\n<td>G\u00fcn\u00fcn m\u00fcxt\u0259lif vaxtlar\u0131nda<\/td>\n<p>\n    <\/tr>\n<p>\n  <\/tbody>\n<p>\n<\/table>\n<p>\n<\/section>\n<h2 id=\"ail%c9%99-d%c9%99st%c9%99yinin-rolunu-n%c9%99z%c9%99r%c9%99-almaq\">Ail\u0259 d\u0259st\u0259yinin \u2063rolunu n\u0259z\u0259r\u0259 almaq<\/h2>\n<section><\/p>\n<p> \u00e7ox \u200bvacibdir. <strong>H\u0259yat yolda\u015f\u0131n\u0131z\u0131n ar\u0131qlamas\u0131 v\u0259 sa\u011flam bir h\u0259yat t\u0259rzi \u0259ld\u0259\u2064 etm\u0259si \u00fc\u00e7\u00fcn siz \u2063d\u0259 bir-biriniz\u0259 dayaq olmal\u0131s\u0131n\u0131z.<\/strong> Bunu etm\u0259k \u00fc\u00e7\u00fcn, onun\u200b h\u0259yat\u0131n\u0131\u200b asanla\u015fd\u0131rmaq \u2064v\u0259 motivasiyas\u0131n\u0131 art\u0131rmaq laz\u0131md\u0131r. Ail\u0259 \u00fczvl\u0259ri aras\u0131ndak\u0131 a\u00e7\u0131q v\u0259 d\u0259st\u0259kedici bir m\u00fchit, ar\u0131qlama s\u0259yl\u0259rin\u0259 b\u00f6y\u00fck t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r.<\/p>\n<table class=\"wp-block-table is-style-stripes\"><\/p>\n<thead><\/p>\n<tr><\/p>\n<th>H\u0259yat yolda\u015f\u0131n\u0131za nec\u0259 k\u00f6m\u0259k ed\u0259 bil\u0259rsiniz<\/th>\n<p><\/p>\n<th>Faydal\u0131 olacaq davran\u0131\u015flar<\/th>\n<p>\n<\/tr>\n<p>\n<\/thead>\n<p><\/p>\n<tbody><\/p>\n<tr><\/p>\n<td>Sa\u011flam\u200b qidalanma<\/td>\n<p><\/p>\n<td>&#8212; Onunla birg\u0259 sa\u011flam yem\u0259kl\u0259r haz\u0131rlamaq<\/p>\n<p>&#8212; Onun ist\u0259diyi sa\u011flam reseptl\u0259r axtarmaq<\/td>\n<p>\n<\/tr>\n<p><\/p>\n<tr><\/p>\n<td>Fiziki aktivlik<\/td>\n<p><\/p>\n<td>&#8212; Birg\u0259 idman etm\u0259k<\/p>\n<p>-\u200b Onun m\u0259\u015fq etm\u0259sin\u0259 k\u00f6m\u0259k etm\u0259k<\/td>\n<p>\n<\/tr>\n<p><\/p>\n<tr><\/p>\n<td>Emosional d\u0259st\u0259k<\/td>\n<p><\/p>\n<td>&#8212; Onun hissl\u0259rin\u0259 qulaq asmaq<\/p>\n<p>&#8212; Ona t\u0259\u015fviq\u2064 v\u0259 t\u0259\u015f\u0259kk\u00fcr etm\u0259k<\/td>\n<p>\n<\/tr>\n<p>\n<\/tbody>\n<p>\n<\/table>\n<p>\n<\/section>\n<h2 id=\"outro\">Insights\u200c and Conclusions<\/h2>\n<p>\u018friniz\u0259 ar\u0131qlama\u011fa nec\u0259 k\u00f6m\u0259k etm\u0259k olar: \u015f\u0259xsi t\u0259cr\u00fcb\u0259<\/p>\n<p>Conclusion:<\/p>\n<p><\/p>\n<p>\u018friniz\u0259 ar\u0131qlama\u011fa k\u00f6m\u0259k etm\u0259k \u00fc\u00e7\u00fcn etdiyiniz c\u0259hdl\u0259r \u015f\u0259xsi t\u0259cr\u00fcb\u0259niz\u0259 v\u0259 onun ehtiyaclar\u0131na uy\u011funla\u015fmal\u0131d\u0131r. Sa\u011flam qidalanma v\u0259 intensiv fiziki aktivlik \u0259sas m\u0259qamlard\u0131r,\u2063 amma eyni \u2064zamanda m\u0259n\u0259vi d\u0259st\u0259k, s\u0259br\u200c v\u0259 anlay\u0131\u015f da vacibdir. \u018fn \u00f6n\u0259mlisi, onun ar\u0131qlamaq ist\u0259yini d\u0259st\u0259kl\u0259m\u0259kdir -\u2063 bu, uzunm\u00fcdd\u0259tli d\u0259yi\u015fikl\u0259rin\u2064 \u0259sas\u0131n\u0131\u2064 qoyacaq. \u00dcmidvar \u200colun ki, sizin \u200d\u015f\u0259xsi t\u0259cr\u00fcb\u0259niz \u2063ba\u015fqalar\u0131 \u00fc\u00e7\u00fcn d\u0259 faydal\u0131 olacaq.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u018friniz\u0259 ar\u0131qlama\u011fa k\u00f6m\u0259k etm\u0259k \u00fc\u00e7\u00fcn dieta v\u0259 idman\u0131n birlikd\u0259 t\u0259sirini s\u0131nay\u0131n. Dost canl\u0131s\u0131 v\u0259 d\u0259st\u0259kl\u0259yici yana\u015fma il\u0259 ona sa\u011flam se\u00e7iml\u0259r etm\u0259kd\u0259 k\u00f6m\u0259k ed\u0259 bil\u0259rsiniz. H\u0259m\u00e7inin onunla birg\u0259 haz\u0131rlad\u0131\u011f\u0131n\u0131z lezzetli v\u0259 y\u00fcng\u00fcl yem\u0259kl\u0259r h\u0259m sa\u011flaml\u0131\u011f\u0131n\u0131, h\u0259m d\u0259 \u0259hval-ruhiyy\u0259sini yax\u015f\u0131la\u015fd\u0131ra bil\u0259r.<\/p>\n","protected":false},"author":1,"featured_media":223,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=\/wp\/v2\/posts\/222","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=222"}],"version-history":[{"count":0,"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=\/wp\/v2\/posts\/222\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=\/wp\/v2\/media\/223"}],"wp:attachment":[{"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/imhoaz.flymedical.co.il\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}