Millinews.az<\/a><\/strong> x\u0259b\u0259r verir ki, Rusiyada ya\u015fayan az\u0259rbaycanl\u0131 gimnast Samir\u0259 Mustafayeva sosial mediada sa\u011flam ar\u0131qlama\u011f\u0131n yollar\u0131ndan dan\u0131\u015f\u0131b.<\/p>\nU\u015faq vaxt\u0131 anam m\u0259ni idmana yazd\u0131rd\u0131, \u0259vv\u0259lc\u0259 gimnast oldum, sonra is\u0259 m\u0259\u015fq\u00e7i. D\u00fcz\u00fcn\u00fc des\u0259m, ki\u00e7ik olanda idmana maraq g\u00f6st\u0259rmirdim, anam\u0131n r\u0259fiq\u0259sinin q\u0131z\u0131 b\u0259dii gimnastika il\u0259 m\u0259\u015f\u011ful olma\u011fa ba\u015flam\u0131\u015fd\u0131. Bu, m\u0259ni h\u0259v\u0259sl\u0259ndirdi v\u0259 q\u0259rar verdim ki, m\u0259n d\u0259 ora yaz\u0131lmal\u0131yam. Onda be\u015f ya\u015f\u0131m var idi. \u018fvv\u0259lc\u0259 t\u0259zyiq alt\u0131nda d\u0259rs al\u0131rd\u0131m, \u00fcmumiyy\u0259tl\u0259, onunla m\u0259\u015f\u011ful olmaq ist\u0259mir v\u0259 h\u0259r zaman a\u011flay\u0131rd\u0131m. B\u0259z\u0259n m\u0259\u015fq\u00e7il\u0259r m\u0259ni motivasiya etm\u0259li olurdu, h\u0259tta \u00e7izburgerl\u0259rd\u0259n d\u0259 istifad\u0259 edirdil\u0259r! T\u0259bii ki, se\u00e7iml\u0259rd\u0259n v\u0259 vacib yar\u0131\u015flardan \u0259vv\u0259l ciddi p\u0259hrizl\u0259r saxlamaq v\u0259 saatlarla m\u0259\u015fq etm\u0259k laz\u0131m g\u0259lirdi.<\/p>\n
\u0130dmandan ayr\u0131ld\u0131qdan sonra bir az rahatlad\u0131m v\u0259 h\u0259r \u015feyd\u0259 \u00f6z\u00fcm\u0259 n\u0259zar\u0259t etm\u0259y\u0259 son verdim. Amma b\u00fct\u00fcn q\u0131zlar kimi m\u0259n d\u0259 zaman-zaman m\u00fcxt\u0259lif \u015f\u00fcbh\u0259li p\u0259hrizl\u0259r saxlay\u0131r v\u0259 s\u0259hv n\u0259tic\u0259l\u0259rd\u0259n \u0259ziyy\u0259t \u00e7\u0259kirdim. Odur ki, siz\u0259 a\u015fa\u011f\u0131dak\u0131 qaydalara \u0259m\u0259l etm\u0259m\u0259yi t\u00f6vsiy\u0259 edir\u0259m.<\/p>\n
1-ci batil inanc – S\u0259h\u0259r yem\u0259yind\u0259n imtina ar\u0131qlama\u011fa s\u0259b\u0259b olur<\/strong><\/p>\nS\u0259h\u0259rl\u0259r he\u00e7 n\u0259 yem\u0259k ist\u0259m\u0259diyim \u00fc\u00e7\u00fcn problem ya\u015fay\u0131rd\u0131m. Ancaq bu, n\u0259inki ar\u0131qlama\u011f\u0131n\u0131za k\u00f6m\u0259k etm\u0259y\u0259n, \u0259ksin\u0259 art\u0131q \u00e7\u0259ki alma\u011fa k\u00f6m\u0259k ed\u0259n pis v\u0259rdi\u015fdir. S\u0259h\u0259r yem\u0259yini \u00f6t\u00fcrm\u0259k hipoqlikemiyaya, qanda \u015f\u0259k\u0259r s\u0259viyy\u0259sinin a\u015fa\u011f\u0131 d\u00fc\u015fm\u0259sin\u0259 g\u0259tirib \u00e7\u0131xara bil\u0259r ki, bu da daha sonra h\u0259ddind\u0259n art\u0131q i\u015ftaha v\u0259 h\u0259ddind\u0259n art\u0131q yem\u0259y\u0259 s\u0259b\u0259b olur. S\u0259h\u0259r yem\u0259yini \u00f6t\u00fcrs\u0259niz, \u00e7ox ke\u00e7m\u0259d\u0259n nahardan \u0259vv\u0259l bir \u015fey yem\u0259k ist\u0259y\u0259c\u0259ksiniz v\u0259 bu, \u015fokolad, muffin v\u0259 ya pe\u00e7enye ola bil\u0259r. N\u0259tic\u0259d\u0259, sa\u011flam v\u0259 doyurucu s\u0259h\u0259r yem\u0259yind\u0259n \u0259ld\u0259 ed\u0259 bil\u0259c\u0259yiniz az kalori deyil, daha \u00e7ox kalori q\u0259bul etmi\u015f olacaqs\u0131n\u0131z. H\u0259m\u00e7inin, s\u0259h\u0259r yem\u0259yi madd\u0259l\u0259r m\u00fcbadil\u0259sini aktivl\u0259\u015fdirm\u0259y\u0259 v\u0259 g\u00fcn \u0259rzind\u0259 sabit enerji s\u0259viyy\u0259l\u0259rini saxlama\u011fa k\u00f6m\u0259k edir.<\/p>\n
2-ci batil inanc – Detoks p\u0259hrizl\u0259r orqanizmi toksinl\u0259rd\u0259n t\u0259mizl\u0259yir<\/strong><\/p>\nSmuzi v\u0259 meyv\u0259 \u015fir\u0259l\u0259ri son vaxtlarda \u00e7ox populyarl\u0131q qazan\u0131b, lakin unutmay\u0131n ki, bu i\u00e7kil\u0259rd\u0259 sa\u011flam h\u0259zmi t\u0259\u015fviq ed\u0259n lif yoxdur. Toksinl\u0259r haqq\u0131nda \u00e7ox uzun m\u00fcdd\u0259t dan\u0131\u015fa bil\u0259rik. Birc\u0259 onu deyim ki, b\u0259d\u0259nimiz \u00f6z\u00fc onlardan t\u0259mizl\u0259nm\u0259y\u0259 qadirdir. Ar\u0131qlama\u011fa g\u0259ldikd\u0259, az miqdarda kalori il\u0259 \u00e7\u0259ki itir\u0259 bil\u0259rsiniz, lakin sonra normal p\u0259hriz\u0259 qay\u0131tmal\u0131 olacaqs\u0131n\u0131z. N\u0259tic\u0259d\u0259 itirilmi\u015f \u00e7\u0259ki geri qay\u0131dacaq. Odur ki, bu m\u00f6vzuda detoks p\u0259hrizl\u0259ri he\u00e7 d\u0259 t\u0259sirli bir vasit\u0259 olmaya bil\u0259r.<\/p>\n
3-c\u00fc batil inanc – Kalori miqdar\u0131 n\u0259 q\u0259d\u0259r az olarsa, bir o q\u0259d\u0259r yax\u015f\u0131d\u0131r<\/strong><\/p>\nKalori saymaq son d\u0259r\u0259c\u0259 sa\u011flam bir v\u0259rdi\u015fdir, lakin h\u0259r \u015fey \u00f6l\u00e7\u00fcl\u00fc \u015f\u0259kild\u0259 edilm\u0259lidir! \u00c7ox vaxt insanlar \u00f6zl\u0259rini radikal \u015f\u0259kild\u0259 m\u0259hdudla\u015fd\u0131rma\u011fa ba\u015flay\u0131rlar v\u0259 g\u00fcnd\u0259lik p\u0259hrizl\u0259rini 1000 kaloriy\u0259 q\u0259d\u0259r azald\u0131rlar. Birincisi, unutmamal\u0131y\u0131q ki, v\u00fccudumuzun bu miqdar\u0131 g\u00fcnd\u0259lik olaraq yaln\u0131z ya\u015fama x\u0259rcl\u0259yir. Buna g\u00f6r\u0259 d\u0259, bel\u0259 k\u0259skin bir m\u0259hdudiyy\u0259t ciddi sa\u011flaml\u0131q probleml\u0259rin\u0259, enerji \u00e7at\u0131\u015fmazl\u0131\u011f\u0131na v\u0259 \u0259s\u0259biliy\u0259 s\u0259b\u0259b ola bil\u0259r. \u0130kincisi, ar\u0131qlayaca\u011f\u0131n\u0131za he\u00e7 d\u0259 z\u0259man\u0259t verilmir, \u00e7\u00fcnki \u00e7ox a\u015fa\u011f\u0131 kalorili bir p\u0259hriz il\u0259 madd\u0259l\u0259r m\u00fcbadil\u0259si yava\u015flay\u0131r v\u0259 \u0259z\u0259l\u0259 k\u00fctl\u0259si itirilir. \u015e\u0259xsi kalori q\u0259bulunu hesablamaq daha yax\u015f\u0131d\u0131r, bu zaman ar\u0131qlayacaq v\u0259 \u00f6z\u00fcn\u00fcz\u00fc yax\u015f\u0131 hiss ed\u0259c\u0259ksiniz. Bu \u0259n yax\u015f\u0131 se\u00e7imdir!<\/p>\n
4-c\u00fc s\u0259hv inanc – Ya\u011flar\u0131 ancaq intensiv kardio m\u0259\u015fql\u0259ri il\u0259 yand\u0131rmaq m\u00fcmk\u00fcnd\u00fcr<\/strong><\/p>\nD\u00fcr\u00fcst olaq: \u200b\u200bar\u0131qlamaq bar\u0259d\u0259 d\u00fc\u015f\u00fcn\u0259rk\u0259n n\u0259 q\u0259d\u0259r tez-tez idman zal\u0131na gedir, qa\u00e7\u0131\u015f zola\u011f\u0131nda v\u0259 elliptikd\u0259 saatlarla vaxt ke\u00e7irirsiniz? M\u0259n\u0259 el\u0259 g\u0259lir ki, ham\u0131 bel\u0259 g\u00fcnahlar edir. Yaln\u0131z kardio m\u0259\u015fql\u0259ri etm\u0259kl\u0259, siz t\u0259kc\u0259 ya\u011f deyil, h\u0259m d\u0259 \u0259z\u0259l\u0259 yand\u0131rmaq riski da\u015f\u0131y\u0131rs\u0131n\u0131z. G\u00fcc m\u0259\u015fqind\u0259n qorxmay\u0131n, \u00e7\u00fcnki o, sizi \u0259z\u0259l\u0259li bir ki\u015fiy\u0259 \u00e7evirm\u0259y\u0259c\u0259k. G\u00fcc m\u0259\u015fql\u0259ri d\u0259 \u0259z\u0259l\u0259 k\u00fctl\u0259sini art\u0131rd\u0131\u011f\u0131 \u00fc\u00e7\u00fcn ya\u011flar\u0131 yand\u0131rma\u011fa k\u00f6m\u0259k edir. \u00dcst\u0259lik, m\u0259\u015fqd\u0259n sonra da madd\u0259l\u0259r m\u00fcbadil\u0259si s\u00fcr\u0259tiniz y\u00fcks\u0259k olaraq qal\u0131r, bel\u0259likl\u0259 siz idman zal\u0131ndan k\u0259narda \u0259lav\u0259 kalori yand\u0131ra bil\u0259rsiniz. \u018flb\u0259tt\u0259 ki, idman c\u0259dv\u0259liniz\u0259 kardio m\u0259\u015fql\u0259rini daxil etm\u0259k faydal\u0131d\u0131r, ancaq yadda saxlamaq laz\u0131md\u0131r ki, yaln\u0131z m\u00fcxt\u0259lif a\u011f\u0131rl\u0131qlar sizi \u0259la n\u0259tic\u0259l\u0259r\u0259 g\u0259tirib \u00e7\u0131xaracaq.<\/p>\n
5-ci s\u0259hv inanc – Ar\u0131qlamaq \u00fc\u00e7\u00fcn karbohidratlar\u0131 rasiondan tamamil\u0259 \u00e7\u0131xartmal\u0131s\u0131n\u0131z<\/strong><\/p>\nM\u00fct\u0259x\u0259ssisl\u0259rin rasiondan h\u0259r hans\u0131 bir karbohidrat\u0131 xaric etm\u0259yi m\u0259sl\u0259h\u0259t g\u00f6rd\u00fckl\u0259ri \u00e7ox sayda p\u0259hriz var. Bir \u00e7ox insanlar h\u0259qiq\u0259t\u0259n bu \u015f\u0259kild\u0259 ar\u0131qlay\u0131rlar, amma yen\u0259 d\u0259 gec-tez siz b\u00fct\u00fcn makronutrientl\u0259ri ehtiva ed\u0259n normal p\u0259hriz\u0259 qay\u0131tmal\u0131 olacaqs\u0131n\u0131z. Karbohidratlar orqanizm \u00fc\u00e7\u00fcn vacibdir v\u0259 onlar\u0131n aradan qald\u0131r\u0131lmas\u0131 enerji v\u0259 vitamin \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 kimi arzuolunmaz \u0259ks t\u0259sirl\u0259r\u0259 s\u0259b\u0259b ola bil\u0259r. \u018fg\u0259r karbohidrat q\u0259bulunuzu azaltmaq ist\u0259yirsinizs\u0259, \u015f\u0259k\u0259rli qazl\u0131 i\u00e7kil\u0259r v\u0259 qabla\u015fd\u0131r\u0131lm\u0131\u015f \u015fir\u0259l\u0259r, tortlar v\u0259 konfet kimi \u015f\u0259k\u0259r \u0259lav\u0259si olan qidalardan ba\u015flay\u0131n.<\/p>\n
6-c\u0131 s\u0259hv inanc – \u015e\u0259k\u0259rsiz m\u0259hsullar ar\u0131qlama\u011f\u0131n\u0131za k\u00f6m\u0259k edir<\/strong><\/p>\nArt\u0131q qabla\u015fd\u0131rmada m\u0259hsulun t\u0259rkibind\u0259 \u015f\u0259k\u0259rin olmad\u0131\u011f\u0131n\u0131 qeyd etm\u0259k d\u0259b hal\u0131n\u0131 al\u0131b. Bir \u00e7ox insanlar bu yolla tez v\u0259 a\u011fr\u0131s\u0131z ar\u0131qlaya bil\u0259c\u0259yiniz\u0259 inan\u0131rlar, lakin bu o q\u0259d\u0259r d\u0259 sad\u0259 deyil. Bu m\u0259hsullara \u015f\u0259k\u0259r \u0259v\u0259zedicil\u0259ri \u0259lav\u0259 olunur. T\u0259rkibl\u0259ri oxusan\u0131z v\u0259 i\u00e7\u0259risind\u0259 \u0259nginar v\u0259 ya aqava \u015f\u0259rb\u0259tini, yaxud da b\u0259km\u0259z s\u00f6zl\u0259rini g\u00f6r\u0259c\u0259ksiniz. Bunlar da \u015f\u0259k\u0259rdir, sad\u0259c\u0259 istehsal\u00e7\u0131 t\u0259r\u0259find\u0259n maskalan\u0131b. Bu v\u0259ziyy\u0259td\u0259, bu “m\u00f6c\u00fcz\u0259vi” m\u0259hsulun kalorilisin\u0259 diqq\u0259t yetirm\u0259k v\u0259 karbohidratlar\u0131n miqdar\u0131n\u0131 g\u00f6st\u0259r\u0259n x\u0259tti oxumaq vacibdir. \u018fg\u0259r \u015f\u0259k\u0259r ya\u011flar v\u0259 z\u00fclallardan daha \u00e7ox varsa, ondan imtina edin.<\/p>\n
7-ci s\u0259hv inanc – \u0130ntervall\u0131 acl\u0131q ar\u0131qlama\u011fa k\u00f6m\u0259k edir<\/strong><\/p>\nBir g\u00fcn qaraba\u015faq yarmas\u0131, bir g\u00fcn meyv\u0259 \u015fir\u0259l\u0259ri v\u0259 bir g\u00fcn su i\u00e7\u0259 bil\u0259rsiniz. Etiraf edim ki, m\u0259n d\u0259 bel\u0259 edirdim. Amma indi m\u0259n onlar\u0131 ar\u0131qlamaq \u00fc\u00e7\u00fcn bir vasit\u0259 kimi deyil, m\u00fc\u0259yy\u0259n d\u00f6vrl\u0259rd\u0259 h\u0259zm sistemin\u0259 y\u00fck\u00fc azaltmaq \u00fc\u00e7\u00fcn bir vasit\u0259 kimi q\u0259bul edir\u0259m. M\u0259s\u0259l\u0259n, h\u0259yat\u0131mda \u00e7oxlu u\u00e7u\u015flar olur v\u0259 b\u0259z\u0259n otel\u0259 \u00e7atanda \u00f6z\u00fcm\u00fc yax\u015f\u0131 hiss etmir\u0259m. V\u0259ziyy\u0259tim\u0259 jet lag v\u0259 aklimatizasiya t\u0259sir edir. Ona g\u00f6r\u0259 d\u0259 ilk g\u00fcn yem\u0259kl\u0259r\u0259 fasil\u0259 verir\u0259m. Niy\u0259 oruc biz\u0259 deyildiyi kimi t\u0259sir g\u00f6st\u0259rmir? Fakt budur ki, b\u0259d\u0259n susuz qald\u0131\u011f\u0131 \u00fc\u00e7\u00fcn m\u00fcv\u0259qq\u0259ti olaraq ar\u0131qlaya bil\u0259rsiniz, lakin bu, ar\u0131qlamaq \u00fc\u00e7\u00fcn davaml\u0131 bir yol deyil! \u015ei\u015fkinlik ke\u00e7\u0259c\u0259k, \u00f6z\u00fcn\u00fcz\u00fc y\u00fcng\u00fcl hiss etm\u0259y\u0259 ba\u015flayacaqs\u0131n\u0131z, ancaq oruca alud\u0259 olma\u011f\u0131 siz\u0259 q\u0259tiyy\u0259n m\u0259sl\u0259h\u0259t g\u00f6rm\u00fcr\u0259m.<\/p>\n
G\u00f6rd\u00fcy\u00fcn\u00fcz kimi, ar\u0131qlama\u011f\u0131n sad\u0259 v\u0259 s\u00fcr\u0259tli yollar\u0131 h\u0259mi\u015f\u0259 relyefli, sa\u011flam v\u0259 g\u00f6z\u0259l b\u0259d\u0259n\u0259 g\u0259tirib \u00e7\u0131xarm\u0131r. Bu v\u0259ziyy\u0259td\u0259 irad\u0259li v\u0259 s\u0259brli olmaq vacibdir, \u00e7\u00fcnki \u00e7\u0259ki itirm\u0259k prosesi m\u00fcnt\u0259z\u0259mlik t\u0259l\u0259b edir. \u00dcmid edir\u0259m ki, b\u0259zi mifl\u0259ri da\u011f\u0131tma\u011fa nail oldum v\u0259 siz bu “qarmaqdan” yan ke\u00e7\u0259c\u0259ksiniz.<\/p>\n
Ayt\u0259n M\u0259ftun<\/strong><\/p>\n<\/p><\/div>\n
![\"\"](\"https:\/\/Millinews.az\/storage\/2023\/10\/25\/samira.jpg\" "\\"\\"")
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