{"id":817106,"date":"2025-07-22T16:28:38","date_gmt":"2025-07-22T12:28:38","guid":{"rendered":"https:\/\/arantv.az\/?p=817106"},"modified":"2025-07-22T16:30:52","modified_gmt":"2025-07-22T12:30:52","slug":"gund%c9%99lik-10-min-addim-atmaq-h%c9%99yatini-nec%c9%99-d%c9%99yisir","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=817106","title":{"rendered":"G\u00fcnd\u0259lik 10 min add\u0131m atmaq h\u0259yat\u0131n\u0131 nec\u0259 d\u0259yi\u015fir?"},"content":{"rendered":"

Son ill\u0259rd\u0259 \u201cg\u00fcnd\u0259 10 min add\u0131m\u201d anlay\u0131\u015f\u0131 h\u0259m sa\u011flaml\u0131q m\u00fct\u0259x\u0259ssisl\u0259ri, h\u0259m d\u0259 texnologiya istifad\u0259\u00e7il\u0259ri aras\u0131nda m\u0259\u015fhurla\u015fd\u0131.<\/strong><\/p>\n

Bir \u00e7ox a\u011f\u0131ll\u0131 saat v\u0259 add\u0131m\u00f6l\u00e7\u0259n bu m\u0259qs\u0259di standart olaraq t\u0259yin edir.<\/p>\n

1. \u00dcr\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131 g\u00fccl\u0259ndirir<\/p>\n

10 min add\u0131m t\u0259xmin\u0259n 6-8 km m\u0259saf\u0259ni \u0259hat\u0259 edir. Bu g\u00fcnd\u0259lik h\u0259r\u0259k\u0259t \u00fcr\u0259k ritmini sabitl\u0259\u015fdirir, qan d\u00f6vran\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 y\u00fcks\u0259k qan t\u0259zyiqi riskini azald\u0131r. \u00dcr\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 qorumaq ist\u0259y\u0259nl\u0259r \u00fc\u00e7\u00fcn \u0259n t\u0259bii \u201cd\u0259rman\u201d m\u0259hz g\u0259zintidir.<\/p>\n

2. \u00c7\u0259kini t\u0259nziml\u0259m\u0259y\u0259 k\u00f6m\u0259k edir<\/p>\n

G\u00fcnd\u0259lik 10 min add\u0131m, t\u0259xmin\u0259n 300-500 kalori yand\u0131rma\u011fa s\u0259b\u0259b ola bil\u0259r (\u015f\u0259xsin \u00e7\u0259kisin\u0259 v\u0259 tempin\u0259 g\u00f6r\u0259 d\u0259yi\u015fir). Bu, art\u0131q \u00e7\u0259kid\u0259n azad olmaq v\u0259 sa\u011flam \u00e7\u0259ki saxlamaq \u00fc\u00e7\u00fcn sad\u0259, lakin g\u00fccl\u00fc bir \u00fcsuldur.<\/p>\n

3. Zehni sa\u011flaml\u0131\u011f\u0131 g\u00fccl\u0259ndirir<\/p>\n

H\u0259r\u0259k\u0259t beyind\u0259 endorfin (xo\u015fb\u0259xtlik hormonu) ifraz\u0131n\u0131 art\u0131r\u0131r. A\u00e7\u0131q havada v\u0259 ya t\u0259bi\u0259td\u0259 edil\u0259n g\u0259zintil\u0259r stressi azald\u0131r, depressiya riskini a\u015fa\u011f\u0131 sal\u0131r v\u0259 beyin funksiyalar\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r. Sad\u0259 des\u0259k: g\u0259zinti zehni t\u0259mizl\u0259yir.<\/p>\n

4. Yuxunu yax\u015f\u0131la\u015fd\u0131r\u0131r<\/p>\n

Fiziki f\u0259aliyy\u0259t g\u00fcnd\u0259lik enerji s\u0259rfiyyat\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 \u00fc\u00e7\u00fcn b\u0259d\u0259n ax\u015fam daha d\u0259rin v\u0259 keyfiyy\u0259tli yuxu t\u0259l\u0259b edir. Ara\u015fd\u0131rmalar g\u00f6st\u0259rir ki, g\u00fcnd\u0259lik g\u0259zintiy\u0259 \u00e7\u0131xan insanlar\u0131n yuxu probleml\u0259ri daha az olur.<\/p>\n

5. Fokus v\u0259 kreativliyi art\u0131r\u0131r<\/p>\n

B\u0259zi u\u011furlu insanlar\u0131n \u0259n yax\u015f\u0131 ideyalar\u0131 m\u0259hz g\u0259zinti zaman\u0131 a\u011fl\u0131na g\u0259lir. Ara\u015fd\u0131rmalara g\u00f6r\u0259, g\u0259zinti zaman\u0131 beyin \u201cyarad\u0131c\u0131l\u0131q rejimin\u0259\u201d ke\u00e7ir. D\u0259rs oxuyanlar, yaz\u0131\u00e7\u0131lar v\u0259 ya yarad\u0131c\u0131 i\u015fl\u0259 m\u0259\u015f\u011ful olanlar \u00fc\u00e7\u00fcn bu, b\u00f6y\u00fck \u00fcst\u00fcnl\u00fckd\u00fcr.<\/p>\n

6. H\u0259r\u0259k\u0259tsiz h\u0259yat t\u0259rzin\u0259 qar\u015f\u0131 qalxan<\/p>\n

Oturaraq ke\u00e7\u0259n saatlar sa\u011flaml\u0131\u011fa \u00e7ox z\u0259r\u0259r verir (bu h\u0259tta \u201cyeni siqaret \u00e7\u0259km\u0259k\u201d adlan\u0131r). G\u00fcnd\u0259lik 10 min add\u0131m bu z\u0259r\u0259rl\u0259ri \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 azald\u0131r v\u0259 aktiv h\u0259yat t\u0259rzinin b\u00fcn\u00f6vr\u0259sini qoyur.<\/p>\n

7. Sosial \u0259laq\u0259l\u0259ri m\u00f6hk\u0259ml\u0259ndir\u0259 bil\u0259r<\/p>\n

G\u0259zintini t\u0259k yox, ail\u0259 \u00fczvl\u0259ri v\u0259 ya dostlarla etdikd\u0259 bu, m\u00fcnasib\u0259tl\u0259ri d\u0259 g\u00fccl\u0259ndirir. Payla\u015f\u0131lan g\u0259zintil\u0259r h\u0259m sa\u011flaml\u0131q, h\u0259m d\u0259 emosional ba\u011flar bax\u0131m\u0131ndan olduqca faydal\u0131d\u0131r.<\/p>\n

8. Texnologiyan\u0131n d\u0259st\u0259yi il\u0259 motivasiya artar<\/p>\n

A\u011f\u0131ll\u0131 saatlar, telefon t\u0259tbiql\u0259ri v\u0259 add\u0131m\u00f6l\u00e7\u0259nl\u0259r motivasiya \u00fc\u00e7\u00fcn \u0259la vasit\u0259dir. H\u0259d\u0259f qoymaq, qrafikl\u0259r\u0259 baxmaq v\u0259 ir\u0259lil\u0259yi\u015fini izl\u0259m\u0259k insan\u0131 davaml\u0131 olma\u011fa t\u0259\u015fviq edir.<\/p>\n

N\u0259tic\u0259: Ki\u00e7ik add\u0131mlar, b\u00f6y\u00fck d\u0259yi\u015fiklikl\u0259r<\/p>\n

G\u00fcnd\u0259lik 10 min add\u0131m atmaq sad\u0259 s\u0259sl\u0259ns\u0259 d\u0259, sa\u011flam h\u0259yat t\u0259rzinin \u0259sas s\u00fctunlar\u0131ndan biridir. \u018fg\u0259r \u0259vv\u0259ll\u0259r h\u0259r\u0259k\u0259tsiz idins\u0259, 4-5 min add\u0131mla ba\u015flay\u0131b m\u0259rh\u0259l\u0259li \u015f\u0259kild\u0259 art\u0131rmaq da olar. Unutma, davaml\u0131l\u0131q v\u0259 v\u0259rdi\u015f hal\u0131na salmaq h\u0259r \u015feyd\u0259n \u00f6n\u0259mlidir.\/Lent.az<\/p>\n","protected":false},"excerpt":{"rendered":"

Son ill\u0259rd\u0259 \u201cg\u00fcnd\u0259 10 min add\u0131m\u201d anlay\u0131\u015f\u0131 h\u0259m sa\u011flaml\u0131q m\u00fct\u0259x\u0259ssisl\u0259ri, h\u0259m d\u0259 texnologiya istifad\u0259\u00e7il\u0259ri aras\u0131nda m\u0259\u015fhurla\u015fd\u0131. Bir \u00e7ox a\u011f\u0131ll\u0131 saat v\u0259 add\u0131m\u00f6l\u00e7\u0259n bu m\u0259qs\u0259di standart olaraq t\u0259yin edir. 1. \u00dcr\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131 g\u00fccl\u0259ndirir 10 min add\u0131m t\u0259xmin\u0259n 6-8 km m\u0259saf\u0259ni \u0259hat\u0259 edir. Bu g\u00fcnd\u0259lik h\u0259r\u0259k\u0259t \u00fcr\u0259k ritmini sabitl\u0259\u015fdirir, qan d\u00f6vran\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 y\u00fcks\u0259k qan t\u0259zyiqi riskini azald\u0131r. \u00dcr\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 qorumaq ist\u0259y\u0259nl\u0259r \u00fc\u00e7\u00fcn \u0259n t\u0259bii \u201cd\u0259rman\u201d m\u0259hz g\u0259zintidir. 2. \u00c7\u0259kini t\u0259nziml\u0259m\u0259y\u0259 k\u00f6m\u0259k edir G\u00fcnd\u0259lik 10 min add\u0131m, t\u0259xmin\u0259n 300-500 kalori yand\u0131rma\u011fa s\u0259b\u0259b ola bil\u0259r (\u015f\u0259xsin \u00e7\u0259kisin\u0259 v\u0259 tempin\u0259 g\u00f6r\u0259 d\u0259yi\u015fir). Bu, art\u0131q…<\/p>\n","protected":false},"author":2,"featured_media":817114,"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\/07\/ce6c5fcc781a84b2478431e3e9c282ba.jpg",740,493,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/07\/ce6c5fcc781a84b2478431e3e9c282ba.jpg",740,493,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/07\/ce6c5fcc781a84b2478431e3e9c282ba.jpg",740,493,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/07\/ce6c5fcc781a84b2478431e3e9c282ba-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/07\/ce6c5fcc781a84b2478431e3e9c282ba-548x365.jpg",548,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/07\/ce6c5fcc781a84b2478431e3e9c282ba.jpg",640,426,false],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/07\/ce6c5fcc781a84b2478431e3e9c282ba.jpg",740,493,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/07\/ce6c5fcc781a84b2478431e3e9c282ba.jpg",740,493,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/07\/ce6c5fcc781a84b2478431e3e9c282ba-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2025\/07\/ce6c5fcc781a84b2478431e3e9c282ba.jpg",740,493,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"C\u0259miyy\u0259t<\/a>","rttpg_excerpt":"Son ill\u0259rd\u0259 \u201cg\u00fcnd\u0259 10 min add\u0131m\u201d anlay\u0131\u015f\u0131 h\u0259m sa\u011flaml\u0131q m\u00fct\u0259x\u0259ssisl\u0259ri, h\u0259m d\u0259 texnologiya istifad\u0259\u00e7il\u0259ri aras\u0131nda m\u0259\u015fhurla\u015fd\u0131. Bir \u00e7ox a\u011f\u0131ll\u0131 saat v\u0259 add\u0131m\u00f6l\u00e7\u0259n bu m\u0259qs\u0259di standart olaraq t\u0259yin edir. 1. \u00dcr\u0259k-damar sa\u011flaml\u0131\u011f\u0131n\u0131 g\u00fccl\u0259ndirir 10 min add\u0131m t\u0259xmin\u0259n 6-8 km m\u0259saf\u0259ni \u0259hat\u0259 edir. Bu g\u00fcnd\u0259lik h\u0259r\u0259k\u0259t \u00fcr\u0259k ritmini sabitl\u0259\u015fdirir, qan d\u00f6vran\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 y\u00fcks\u0259k qan t\u0259zyiqi riskini…","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/817106"}],"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=817106"}],"version-history":[{"count":1,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/817106\/revisions"}],"predecessor-version":[{"id":817108,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/817106\/revisions\/817108"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/817114"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=817106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=817106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=817106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}