1. Kalori\u00fdany\u0148 balansyna we i\u00fdil\u00fd\u00e4n i\u00fdmiti\u0148 mukdaryna g\u00f6zeg\u00e7ilik etmeli. Beden zerurlykdan has k\u00f6p energi\u00fda alanda agram art\u00fdar. Bedeni\u0148ize n\u00e4\u00e7er\u00e4k energi\u00fda gerekdigini bilmek \u00fc\u00e7in g\u00fcndelik agramy\u0148yzy\u0148 hasabyny anyklamaly. Orta\u00e7a, g\u00fcndelik talap bo\u00fdun\u00e7a alynmaly energi\u00fda 1500-2000 kkaululygyny. G\u00fcndelik i\u00fdip-i\u00e7\u00fd\u00e4n i\u00fdmitleri\u0148izi\u0148 mukdaryny seljerip durmaly.<\/p>\n
2. Yzygiderli i\u00fdmeli, g\u00fcnde azyndan \u00fc\u00e7 gezek i\u00fdmeli. Beden i\u00fdmiti\u0148 \u00fdoklugyny a\u00e7lygy\u0148 ba\u015flanmagy h\u00f6km\u00fcnde kabul ed\u00fd\u00e4r we bedende \u00e4ti\u00fda\u00e7lyk – \u00fdagly \u00fdataklary d\u00f6redip ba\u015fla\u00fdar. Naharlary\u0148 arasyndaky i\u0148 uzak wagt 5 sagatdan k\u00f6p d\u00e4l, i\u0148 so\u0148ky nahar \u00fdatmazdan 3 sagat \u00f6\u0148 i\u00fdilmelidir. \u015eular berja\u00fd etmek bilen siz artykma\u00e7 i\u00fdmersi\u0148iz we a\u00e7lyk du\u00fdmarsy\u0148yz.<\/p>\n
3. I\u00fd\u00fd\u00e4n naharlary\u0148yza \u00fcnsli bolmalydye. K\u00e4bir i\u00fdmitler bedeni \u00e4hli zerur i\u00fdmitler bilen \u00fcpj\u00fcn etme\u00fd\u00e4r: beloklar, \u00fdaglar, uglewodlar, witaminler, mikroelementler. Elmydama sagdyn \u00f6n\u00fcmleri sa\u00fdlamaly we ta\u00fd\u00fdarlamaly: g\u00f6k \u00f6n\u00fcmler, otlar, et, balyk, hoz, s\u00fc\u00fdt \u00f6n\u00fcmleri, baklaglar, tutu\u015f \u00e7\u00f6rek, polislenmedik d\u00e4ne d\u00e4neleri, durum bugda\u00fd makaronlary, miweler, miweler.<\/p>\n
4. G\u00f6k \u00f6n\u00fcmler we miweler her g\u00fcn i\u00fdilmelidir.. G\u00fcnortanlyk we ag\u015famlyk nahary \u00fc\u00e7in bir g\u00fcn – 400 gram g\u00f6k \u00f6n\u00fcm (karto\u015fkadan ba\u015fga). Isle\u00fd\u00e4n tagamy\u0148yzy almagy\u0148 i\u0148 a\u0148sat usuly, her gezek nahar i\u00fdmek \u00fc\u00e7in oturany\u0148yzda tabagy\u0148yzy\u0148 \u00fdarysyny otlar we g\u00f6k \u00f6n\u00fcmler bilen doldurmakdyr. T\u00e4ze g\u00f6k \u00f6n\u00fcmleri \u00fda-da ga\u00fdtadan i\u015flenen g\u00f6k \u00f6n\u00fcmleri i\u00fdmek has gowudyr. Rsasan hemb g\u00f6k \u00f6n\u00fcmler we miweler bilen nahar ta\u00fd\u00fdarla\u0148. Miwe bilen seresap bolu\u0148 – \u015feker k\u00f6p we agramy\u0148 \u00fdokarlanmagyna seb\u00e4p bolup biler.<\/p>\n
5. \u015eekeri \u00e7\u00e4klendiri\u0148. S\u00fc\u00fdj\u00fcler \u00e7alt, \u00fd\u00f6ne gysga m\u00f6hletli do\u00fdmak du\u00fdgusyny d\u00f6red\u00fd\u00e4r, ertirlik, g\u00fcnortanlyk, ag\u015famlyk nahary bilen \u00e7al\u015fyp bolma\u00fdar.<\/p>\n
“Dogry” s\u00fc\u00fdj\u00fcleri sa\u00fdla\u0148: tebigy marmelad, \u00f6\u00fdde \u00fdasalan tortlar, guradylan miweler…<\/p>\n
6. Kalori\u00fdasy k\u00f6p bolan: \u015fire, soda, \u00e7a\u00fd we kofe \u00fdeterlik mukdarda i\u00e7meli. Bir stakan \u015ferbetde 10 \u00e7a\u00fd \u00e7em\u00e7esi \u015feker (130 kkal) bar. Suwsan wagty\u0148yz, \u00fd\u00f6neke\u00fd suw i\u00e7se\u0148iz gowy bolar.<\/p>\n
7. \u00c7alt naharlary, kolbasa, \u00fdumurtga \u00fdaly i\u00fdmitleri .k\u00f6p i\u00fdmeli d\u00e4l. Bu \u00f6n\u00fcmlerde 30% -den gowrak “gizlin” \u00fdag bar. Tagamyny gowulandyrmak \u00fc\u00e7in tagam g\u00fc\u00fd\u00e7lendirijiler, k\u00f6p mukdarda duz go\u015ful\u00fdar – bulary\u0148 hemmesi saglyga \u00fdaramaz t\u00e4sir ed\u00fd\u00e4r.<\/p>\n
8. Hepde \u00fc\u00e7in men\u00fdu d\u00fczmeli. Hi\u00e7 zat hepdelik men\u00fdu \u00fdasamak \u00fdaly pul, wagt we kyn\u00e7ylyk tyg\u015fytlamaz. Elbetde, nahar me\u00fdilnamasyny d\u00fczmek \u00fc\u00e7in hepdede bir sagat wagt sarp etmeli bolarsy\u0148yz, \u00fd\u00f6ne \u015fonda her g\u00fcn \u201cAg\u015famlyk \u00fc\u00e7in n\u00e4me?\u201d, g\u00fcndelik mesele \u201c\u00f6\u00fde bar\u00fdan \u00fdolda n\u00e4me satyn almaly we ondan n\u00e4me bi\u015firmeli” \u00fdaly sowallar hemmelerede mahsusdyr.<\/p>\n
9. Akylly s\u00f6wda edi\u0148. Her gezek d\u00fckana barany\u0148yzda \u00f6\u00fd\u00fc\u0148izf\u00e4ki sowadyjyny\u0148 mazmunyny surata aly\u0148, zerur \u00f6n\u00fcmleri\u0148 sanawyny d\u00fcz\u00fc\u0148. Gereksiz satyn aly\u015flardan ga\u00e7a durmaly.<\/p>\n
10. Sa\u00e7agy\u0148yzy owadanlamaly. Ma\u015fgala\u0148yz we dostlary\u0148yz bilen \u00fdakymly nahar myhman\u00e7ylygyny guramaly. Gezelen\u00e7de nahar i\u00fdse\u0148iz, telewizora toma\u015fa etse\u0148iz \u00fda-da nahar i\u00fdip otyrka\u0148yz komp\u00fduterde \u201cotursa\u0148yz\u201d, n\u00e4dip k\u00f6p i\u00fdmitlenmegi\u0148 mukdaryny \u00fditirersi\u0148iz.<\/p>\n
Sagdyn i\u00fdmitlenmegi\u0148 \u00fdolundaky esasy zat ilkinji \u00e4dim \u00e4tmek we azyndan bir a\u00fdlap dowam etmekdir, bu adat\u00e7a islendik endigi d\u00f6retmek \u00fc\u00e7in \u00fdeterlikdir. Sagdyn i\u00fdmitlenmegi sa\u00fdlap, saglygy we i\u015fje\u0148, uzak \u00f6mri sa\u00fdla\u00fdarsy\u0148yz.<\/p>\n
Begen\u00e7 D\u00d6WLETOW,<\/strong><\/em><\/p>\n T\u00fcrkmen oba hojalyk institutyny\u0148 talyby.<\/strong><\/em><\/p>\n <\/p>","protected":false},"excerpt":{"rendered":" 1. Kalori\u00fdany\u0148 balansyna we i\u00fdil\u00fd\u00e4n i\u00fdmiti\u0148 mukdaryna g\u00f6zeg\u00e7ilik etmeli. Beden zerurlykdan has k\u00f6p energi\u00fda alanda agram art\u00fdar. Bedeni\u0148ize n\u00e4\u00e7er\u00e4k energi\u00fda gerekdigini bilmek \u00fc\u00e7in g\u00fcndelik agramy\u0148yzy\u0148 hasabyny anyklamaly. Orta\u00e7a, g\u00fcndelik talap bo\u00fdun\u00e7a alynmaly energi\u00fda 1500-2000 kkaululygyny. G\u00fcndelik i\u00fdip-i\u00e7\u00fd\u00e4n i\u00fdmitleri\u0148izi\u0148 mukdaryny seljerip durmaly. 2. Yzygiderli i\u00fdmeli, g\u00fcnde azyndan \u00fc\u00e7 gezek i\u00fdmeli. Beden i\u00fdmiti\u0148 \u00fdoklugyny a\u00e7lygy\u0148 ba\u015flanmagy h\u00f6km\u00fcnde […]<\/p>\n","protected":false},"author":3,"featured_media":11990,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,10],"tags":[],"_links":{"self":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/11960"}],"collection":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11960"}],"version-history":[{"count":3,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/11960\/revisions"}],"predecessor-version":[{"id":20990,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/11960\/revisions\/20990"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/media\/11990"}],"wp:attachment":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11960"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11960"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}