{"id":791381,"date":"2025-03-03T21:36:09","date_gmt":"2025-03-03T17:36:09","guid":{"rendered":"https:\/\/arantv.az\/?p=791381"},"modified":"2025-03-03T21:36:09","modified_gmt":"2025-03-03T17:36:09","slug":"tez-ariqlamagin-sirl%c9%99ri-%c9%99n-effektiv-yollar","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=791381","title":{"rendered":"Tez ar\u0131qlama\u011f\u0131n sirl\u0259ri \u2013 \u018fn effektiv yollar"},"content":{"rendered":"<p><strong>Ar\u0131qlamaq ist\u0259y\u0259nl\u0259r \u00fc\u00e7\u00fcn \u0259sas sual budur: bunu nec\u0259 daha s\u00fcr\u0259tli v\u0259 sa\u011flam \u015f\u0259kild\u0259 etm\u0259k olar? \u00c7\u0259ki atma\u011f\u0131n \u0259sas prinsipi kalori k\u0259siri yaratmaqd\u0131r, y\u0259ni q\u0259bul edil\u0259n kalorid\u0259n daha \u00e7oxunu s\u0259rf etm\u0259k. Lakin bunu sa\u011flam v\u0259 davaml\u0131 \u015f\u0259kild\u0259 etm\u0259k vacibdir.<\/strong><\/p>\n<p>\u018fn effektiv ar\u0131qlama \u00fcsullar\u0131n\u0131 t\u0259qdim edirik:<\/p>\n<p>P\u0259hriz\u0259 d\u00fczg\u00fcn yana\u015fma<\/p>\n<p>Tez ar\u0131qlamaq \u00fc\u00e7\u00fcn qida rasionunuza diqq\u0259t yetirm\u0259lisiniz. Karbohidratlar\u0131 minimuma endirib, protein v\u0259 sa\u011flam ya\u011flarla qidalanmaq metabolizman\u0131 s\u00fcr\u0259tl\u0259ndirir. \u015e\u0259k\u0259r v\u0259 fast-fooddan uzaq durmaq, daha \u00e7ox t\u0259r\u0259v\u0259z v\u0259 lifli qidalar q\u0259bul etm\u0259k h\u0259zmi yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 toxluq hissini uzad\u0131r.<\/p>\n<p>Su i\u00e7m\u0259k \u00e7ox vacibdir<\/p>\n<p>Su b\u0259d\u0259nd\u0259 madd\u0259l\u0259r m\u00fcbadil\u0259sini s\u00fcr\u0259tl\u0259ndirir v\u0259 toxluq hissini art\u0131r\u0131r. H\u0259r g\u00fcn \u0259n az\u0131 2-3 litr su i\u00e7m\u0259k, x\u00fcsusil\u0259 yem\u0259kd\u0259n \u0259vv\u0259l bir st\u0259kan su i\u00e7m\u0259k i\u015ftah\u0131 azald\u0131r v\u0259 art\u0131q kalori q\u0259bulunun qar\u015f\u0131s\u0131n\u0131 al\u0131r.<\/p>\n<p>Fiziki aktivlik v\u0259 idman<\/p>\n<p>Tez ar\u0131qlamaq \u00fc\u00e7\u00fcn idman m\u00fctl\u0259qdir. H\u0259r g\u00fcn \u0259n az\u0131 30-40 d\u0259qiq\u0259 kardio m\u0259\u015fql\u0259ri (qa\u00e7\u0131\u015f, s\u00fcr\u0259tli g\u0259zinti, velosiped s\u00fcrm\u0259k) etm\u0259k ya\u011f yand\u0131rman\u0131 s\u00fcr\u0259tl\u0259ndirir. Bundan \u0259lav\u0259, g\u00fcc m\u0259\u015fql\u0259ri \u0259z\u0259l\u0259 k\u00fctl\u0259sini art\u0131raraq madd\u0259l\u0259r m\u00fcbadil\u0259sini s\u00fcr\u0259tl\u0259ndirir.<\/p>\n<p>Aral\u0131ql\u0131 oruc<\/p>\n<p>Bu \u00fcsul son ill\u0259rd\u0259 populyarl\u0131q qazan\u0131b. M\u0259s\u0259l\u0259n, 16 saat acl\u0131q, 8 saat \u0259rzind\u0259 qida q\u0259bulu prinsipi il\u0259 qidalanmaq b\u0259d\u0259nin ya\u011f yand\u0131rmas\u0131n\u0131 s\u00fcr\u0259tl\u0259ndirir. Lakin bu metodu t\u0259tbiq etm\u0259zd\u0259n \u0259vv\u0259l h\u0259kiml\u0259 m\u0259sl\u0259h\u0259tl\u0259\u015fm\u0259k vacibdir.<\/p>\n<p>Yuxu rejimin\u0259 riay\u0259t edin<\/p>\n<p>Yuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 madd\u0259l\u0259r m\u00fcbadil\u0259sini yava\u015flad\u0131r v\u0259 i\u015ftah hormonlar\u0131n\u0131 pozaraq insan\u0131 daha \u00e7ox yem\u0259y\u0259 m\u0259cbur edir. H\u0259r gec\u0259 7-9 saat keyfiyy\u0259tli yuxu \u00e7\u0259ki itirm\u0259 prosesin\u0259 k\u00f6m\u0259k edir.\/Yenisabah.az<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ar\u0131qlamaq ist\u0259y\u0259nl\u0259r \u00fc\u00e7\u00fcn \u0259sas sual budur: bunu nec\u0259 daha s\u00fcr\u0259tli v\u0259 sa\u011flam \u015f\u0259kild\u0259 etm\u0259k olar? \u00c7\u0259ki atma\u011f\u0131n \u0259sas prinsipi kalori k\u0259siri yaratmaqd\u0131r, y\u0259ni q\u0259bul edil\u0259n kalorid\u0259n daha \u00e7oxunu s\u0259rf etm\u0259k. Lakin bunu sa\u011flam v\u0259 davaml\u0131 \u015f\u0259kild\u0259 etm\u0259k vacibdir. \u018fn effektiv ar\u0131qlama \u00fcsullar\u0131n\u0131 t\u0259qdim edirik: P\u0259hriz\u0259 d\u00fczg\u00fcn yana\u015fma Tez ar\u0131qlamaq \u00fc\u00e7\u00fcn qida rasionunuza diqq\u0259t yetirm\u0259lisiniz. Karbohidratlar\u0131 minimuma endirib, protein v\u0259 sa\u011flam ya\u011flarla qidalanmaq metabolizman\u0131 s\u00fcr\u0259tl\u0259ndirir. \u015e\u0259k\u0259r v\u0259 fast-fooddan uzaq durmaq, daha \u00e7ox t\u0259r\u0259v\u0259z v\u0259 lifli qidalar q\u0259bul etm\u0259k h\u0259zmi yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 toxluq hissini uzad\u0131r. Su i\u00e7m\u0259k \u00e7ox vacibdir Su b\u0259d\u0259nd\u0259 madd\u0259l\u0259r&hellip;<\/p>\n","protected":false},"author":2,"featured_media":791382,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[1],"tags":[],"aioseo_notices":[],"gutentor_comment":0,"rttpg_featured_image_url":{"full":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e.jpg",750,422,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e.jpg",750,422,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e.jpg",750,422,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e-649x365.jpg",649,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e.jpg",640,360,false],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e.jpg",750,422,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e.jpg",750,422,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/03\/33e0f2472028b0873a2fd996aea7ee6e.jpg",750,422,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/arantv.az\/?cat=1\" rel=\"category\">C\u0259miyy\u0259t<\/a>","rttpg_excerpt":"Ar\u0131qlamaq ist\u0259y\u0259nl\u0259r \u00fc\u00e7\u00fcn \u0259sas sual budur: bunu nec\u0259 daha s\u00fcr\u0259tli v\u0259 sa\u011flam \u015f\u0259kild\u0259 etm\u0259k olar? \u00c7\u0259ki atma\u011f\u0131n \u0259sas prinsipi kalori k\u0259siri yaratmaqd\u0131r, y\u0259ni q\u0259bul edil\u0259n kalorid\u0259n daha \u00e7oxunu s\u0259rf etm\u0259k. Lakin bunu sa\u011flam v\u0259 davaml\u0131 \u015f\u0259kild\u0259 etm\u0259k vacibdir. \u018fn effektiv ar\u0131qlama \u00fcsullar\u0131n\u0131 t\u0259qdim edirik: P\u0259hriz\u0259 d\u00fczg\u00fcn yana\u015fma Tez ar\u0131qlamaq \u00fc\u00e7\u00fcn qida rasionunuza diqq\u0259t yetirm\u0259lisiniz. Karbohidratlar\u0131&hellip;","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/791381"}],"collection":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=791381"}],"version-history":[{"count":1,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/791381\/revisions"}],"predecessor-version":[{"id":791383,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/791381\/revisions\/791383"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/791382"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=791381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=791381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=791381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}