\u200bD\u00f6redijilik, k\u00f6plen\u00e7, di\u0148e akyly\u0148 meselesi h\u00f6km\u00fcnde seredil\u00fd\u00e4r, \u00fd\u00f6ne hakyky d\u00f6redijilik ylhamy fiziki sagdynlykdan g\u00fc\u00fd\u00e7 al\u00fdar. Beden sagdyn bolanda, be\u00fdni has netijeli we \u00e7e\u00fde i\u015fle\u00fd\u00e4r. Fiziki saglyk, be\u00fdnimizi\u0148 t\u00e4ze pikirleri d\u00f6retmek we \u00e7\u00f6zg\u00fct tapmak ukybyny n\u00e4dip \u00f6sd\u00fcr\u00fd\u00e4r?<\/p>\n
\u200bFiziki i\u015fje\u0148lik di\u0148e my\u015fsalarymyzy d\u00e4l, e\u00fdsem, be\u00fdnini\u0148 gurlu\u015fyny we i\u015fini hem \u00f6zgert\u00fd\u00e4r.Ma\u015fk edeni\u0148izde, \u00fd\u00fcrek has gowy i\u015fle\u00fd\u00e4r we be\u00fdn\u00e4 k\u00f6p mukdarda kislorod we i\u00fdmitleri iber\u00fd\u00e4r. Be\u00fdni energi\u00fda ugratmalaryna \u00f6r\u00e4n du\u00fdgurdyr, \u015fonu\u0148 \u00fc\u00e7in \u00fdeterlik i\u00fdmitlenme kognitiw \u00e7e\u00fdeligi (pikirleri \u00e7alt \u00fc\u00fdtgetmek ukyby) saklamak \u00fc\u00e7in zerurdyr.Ma\u015fk etmek, esasanam aerobik ma\u015fklar (\u00fd\u00f6ri\u015f, ylgaw), be\u00fdnini\u0148 \u00fdatke\u015flik we \u00f6wrenmek bilen bagly b\u00f6legi bolan gipokampusda t\u00e4ze nerw \u00f6\u00fdj\u00fcklerini\u0148 d\u00f6remegini (ne\u00fdrogenezi) h\u00f6weslendir\u00fd\u00e4r. T\u00e4ze \u00f6\u00fdj\u00fckler bolsa, has d\u00f6redijilikli we t\u00e4ze ide\u00fdalary birle\u015fdirm\u00e4ge m\u00fcmkin\u00e7ilik ber\u00fd\u00e4r. Ma\u015fklar be\u00fdnide BDNF (Brain-Derived Neurotrophic Factor) atly belogy\u0148 \u00e7ykarylmagyny artdyr\u00fdar. Bu belok, nerw \u00f6\u00fdj\u00fcklerini\u0148 \u00f6smegine, k\u00f6pelmegine we bir-biri bilen gowy baglany\u015fmagyna \u00fdardam ed\u00fd\u00e4r. G\u00fc\u00fd\u00e7li baglany\u015fyklar bolsa, d\u00f6redijiligi\u0148 esasy \u00e7e\u015fmesidir.\u00ddeterlik we kadaly uky, be\u00fdnini\u0148 d\u00f6redijilik bilen bagly i\u0148 m\u00f6h\u00fcm ga\u00fdtadan i\u015flerini amala a\u015fyr\u00fdan wagtydyr.<\/p>\n
Uky wagtynda be\u00fdni g\u00fcndiz alan maglumatlaryny sa\u00fdlap al\u00fdar we olary \u00fdatke\u015flikde berkle\u015fdir\u00fd\u00e4r. Esasy zat, uky maglumatlary dogry \u00fderle\u015fdirip, so\u0148ra t\u00e4ze we gara\u015fylmadyk baglany\u015fyklary d\u00f6red\u00fd\u00e4r. Bu, \u00e7yl\u015fyrymly meselelere \u00fda-da \u00e7eper\u00e7ilik i\u015flerine t\u00e4ze \u00e7\u00f6zg\u00fctleri tapmagy\u0148 a\u00e7arydyr.Uky \u00fdetmez\u00e7iligi gahar, ga\u00fdgy we stresi artdyr\u00fdar. Stressli \u00fdagda\u00fdda bolsa, be\u00fdni d\u00f6redijilikli we abstrakt pikirler bilen me\u015fgullanmagy bes edip, di\u0148e “gowulyk” rejimine ge\u00e7\u00fd\u00e4r. Gowy dyn\u00e7 alan be\u00fdni, pozitiw du\u00fdgy fonunda has d\u00f6redijilikli bol\u00fdar.Be\u00fdni, beden agramyny\u0148 di\u0148e 2%-ni tutsa-da, bedeni\u0148 \u00e4hli energi\u00fdasyny\u0148 takmynan 20%-ni sarp ed\u00fd\u00e4r. I\u00fdmit, be\u00fdnini\u0148 \u00fdangyjydyr. Uglewodlary\u0148 (esasan b\u00fctin d\u00e4n\u00e4li galla \u00f6n\u00fcmlerinden) durnukly akymyny \u00fcpj\u00fcn etmek, be\u00fdni\u0148 energi\u00fdasyny saklamak \u00fc\u00e7in m\u00f6h\u00fcmdir. Gan \u015fekerini\u0148 d\u00fc\u015fmegi \u00fda-da galmagy \u00fcnsi we konsentrasi\u00fdany boz\u00fdar, bu bolsa d\u00f6redijilik prosesine p\u00e4sgel ber\u00fd\u00e4r.Balydan we hozlardan alyn\u00fdan Omega-3 \u00fdag kislotalary nerw \u00f6\u00fdj\u00fcklerini\u0148 gurlu\u015fyna gowy t\u00e4sir ed\u00fd\u00e4r we olary\u0148 arasyndaky aragatna\u015fygy gowulandyr\u00fdar. Bu \u00e7e\u00fde nerw ulgamy (neural flexibility) d\u00f6redijilikli pikirlenmek \u00fc\u00e7in zerurdyr.<\/p>\n
\u200bD\u00f6redijilik adamy\u0148 fiziki saglygyndan gopan \u00fda-da a\u00fdry bolan zat d\u00e4ldir. Ol, bedeni\u0148 we akyly\u0148 sazla\u015fykly i\u015flemegini\u0148 netijesidir. Ylmy barlaglar, beden hereketini\u0148 be\u00fdnini\u0148 \u00e7\u00f6zg\u00fct \u00e7ykarmak prosesine t\u00e4sir ed\u00fd\u00e4ndigini g\u00f6rkez\u00fd\u00e4r. Mysal \u00fc\u00e7in, a\u00fdaga galyp \u00fda-da \u00fd\u00f6redip pikir etmek, oturan \u00fderi\u0148de pikir etmekden has d\u00f6redijilikli \u00e7\u00f6zg\u00fctlere elt\u00fd\u00e4r.<\/p>\n
Fiziki Saglyk \u2013 bu d\u00f6redijilik \u00fdolundaky b\u00f6wet d\u00e4l, e\u00fdsem, i\u0148 g\u00fc\u00fd\u00e7li \u00fdardam\u00e7ydyr. G\u00fcndelik ma\u015fk, kadaly uky we sagdyn i\u00fdmitlenmek arkaly bedeni\u0148ize ideg etmek, be\u00fdni\u0148izi\u0148 t\u00e4ze we gara\u015fylmadyk ide\u00fdalary d\u00f6retmek, kyn\u00e7ylyklary \u00e7\u00f6zmek we durmu\u015fy\u0148yza has k\u00f6p ylham we many go\u015fmak ukybyny g\u00fc\u00fd\u00e7lendir\u00fd\u00e4r.<\/p>\n
Se\u00fditguly\u00fdewa Ogulnabat<\/strong><\/em><\/p>\n Halkara senagat\u00e7ylar we teleke\u00e7iler uniwersitetini\u0148 Dil \u00f6wreni\u015f b\u00f6l\u00fcmini\u0148 113-nji toparyny\u0148 talyby<\/strong><\/em><\/p>\n <\/p>","protected":false},"excerpt":{"rendered":" \u200bD\u00f6redijilik, k\u00f6plen\u00e7, di\u0148e akyly\u0148 meselesi h\u00f6km\u00fcnde seredil\u00fd\u00e4r, \u00fd\u00f6ne hakyky d\u00f6redijilik ylhamy fiziki sagdynlykdan g\u00fc\u00fd\u00e7 al\u00fdar. Beden sagdyn bolanda, be\u00fdni has netijeli we \u00e7e\u00fde i\u015fle\u00fd\u00e4r. Fiziki saglyk, be\u00fdnimizi\u0148 t\u00e4ze pikirleri d\u00f6retmek we \u00e7\u00f6zg\u00fct tapmak ukybyny n\u00e4dip \u00f6sd\u00fcr\u00fd\u00e4r? \u200bFiziki i\u015fje\u0148lik di\u0148e my\u015fsalarymyzy d\u00e4l, e\u00fdsem, be\u00fdnini\u0148 gurlu\u015fyny we i\u015fini hem \u00f6zgert\u00fd\u00e4r.Ma\u015fk edeni\u0148izde, \u00fd\u00fcrek has gowy i\u015fle\u00fd\u00e4r we be\u00fdn\u00e4 […]<\/p>\n","protected":false},"author":3,"featured_media":0,"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\/26784"}],"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=26784"}],"version-history":[{"count":1,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/26784\/revisions"}],"predecessor-version":[{"id":26785,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/26784\/revisions\/26785"}],"wp:attachment":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=26784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=26784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=26784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}