Sagdyn durmu\u015f \u00fd\u00f6relgesi \u00f6z saglygyny goramaga we berkitm\u00e4ge tagalla ed\u00fd\u00e4n her bir adamy biparh go\u00fdma\u00fdar. H\u00e4zirki wagtda sagdyn durmu\u015f \u00fd\u00f6relgesi d\u00fc\u015f\u00fcnjesi lukman\u00e7ylyk pudagynda, sosiologi\u00fdada we psihologi\u00fdada gazanylan \u00fcst\u00fcnlikleri\u0148 we a\u00e7y\u015flary\u0148 hasabyna has-da \u00f6sd\u00fcrildi. B\u00fctind\u00fcn\u00fd\u00e4 Saglygy Gora\u00fdy\u015f Guramasyny\u0148 bilermenlerini\u0148 pikirine g\u00f6r\u00e4, \u201cSaglyk bu di\u0148e keselleri\u0148 we fiziki n\u00e4sazlygy\u0148 bolmazlygy d\u00e4l-de, e\u00fdsem, doly fiziki, ruhy we sosial e\u015fretdir. Sagdyn durmu\u015f \u00fd\u00f6relgesi munu\u0148 \u00f6zi da\u015fky gur\u015fawy\u0148 tebigy we sosial faktorlaryny\u0148 t\u00e4siri esasynda, saglygy goramaga we berkitm\u00e4ge g\u00f6n\u00fckdirilen \u00fdokary hilli ynsan durmu\u015fydyr\u201d. \u015eu kesgitlemeden ugur alyp, sagdyn durmu\u015f \u00fd\u00f6relgesini d\u00fcz\u00fd\u00e4n esasy ugurlara gysga\u00e7a nazar a\u00fdlaly\u0148.<\/p>\n
G\u00fcn \u015f\u00f6hleleri.<\/em><\/strong> Ultramelew\u015fe \u015f\u00f6hleleri\u0148 t\u00e4siri bilen adamy\u0148 derisi D witamini i\u015fl\u00e4p \u00e7ykar\u00fdar. Ol bolsa, di\u0148e bir s\u00fc\u0148kleri berkitm\u00e4n, e\u00fdsem, depressi\u00fdadan gora\u00fdan o\u0148at seri\u015fdedir. Bu witamini\u0148 \u00fdeterlik derejesi osteoporozdan, sklerozdan (beden dokumalaryny\u0148 kesell\u00e4p gatamagy) we rahitden (iglilikden) gora\u00fdar. Onu\u0148 \u00fdetmez\u00e7iligi parodontoza, onkologik kesellere, beden etlerini\u0148 we bogunlary\u0148 agyrysyna we s\u00fc\u00fdj\u00fckesele alyp bar\u00fdar. \u015eonu\u0148 \u00fc\u00e7in D witaminini almak \u00fc\u00e7in G\u00fcn\u00fc\u0148 astynda bellenilen \u015fertlerde gezelen\u00e7 etmek maslahat beril\u00fd\u00e4r. G\u00fcn \u015f\u00f6hlelerini\u0148 \u00fdene-de gowy taraplaryny\u0148 biri bolsa, kesel d\u00f6rediji mikroorganizmleri \u00fdok ed\u00fd\u00e4r. Irzamanlar antibiotikler pe\u00fdda bolmazdan ozal, G\u00fcn \u015f\u00f6hleleri d\u00fcrli deri kesellerini bejermekde ulanylypdyr. Bulardan ba\u015fga-da g\u00fc\u00fd\u00e7li bolmadyk\u00a0 G\u00fcn \u015f\u00f6hleleri adam ruhuna o\u0148a\u00fdly t\u00e4sirini \u00fdetirip, \u00f6z\u00fc\u0148i o\u0148at du\u00fdmagy\u0148a \u00fdardam ber\u00fd\u00e4r. \u015eonu\u0148 \u00fc\u00e7in gaty yssy bolmadyk g\u00fcne\u015fli g\u00fcnler gezelen\u00e7 etm\u00e4ge biperwa\u00fd garamaly d\u00e4l, a\u00e7yk penjireden aram-aram G\u00fcn \u015f\u00f6hlelerini\u0148 d\u00fc\u015fmegine m\u00fcmkin\u00e7ilik d\u00f6retmeli. Be\u00fdleki bir tarapdan, G\u00fcn \u015f\u00f6hlelerini\u0148 \u00fdaramaz t\u00e4sirinden halas bolmak \u00fc\u00e7in G\u00fcnden gora\u00fdan \u00e4\u00fdneklerden we kremlerden pe\u00fddalanmaly.<\/p>\n Howa.<\/em><\/strong> Arassa howa bedeni\u0148 umumy \u00fdagda\u00fdyna o\u0148at t\u00e4sirini \u00fdetir\u00fd\u00e4r. \u00d6\u00fd\u00fc\u0148 i\u00e7ind\u00e4ki howa dymyk bolsa, kellagyra, ukyny\u0148 bozulmagyna, ganygyzgynlyga, \u00fcns\u00fc\u0148 gow\u015famagyna we o\u00fdlany\u015f ukyplaryny\u0148 peselmegine seb\u00e4p bol\u00fdar.<\/p>\n Suw.<\/em><\/strong> Bedenimizi\u0148 kadaly hereketde bolmagy \u00fc\u00e7in g\u00fcnde 1,5 \u2013 2 litr suwuklyk, onu\u0148 2\/3 b\u00f6legi bolsa, adaty suw bolmaly. Bedende suwu\u0148 \u00fdetmezligi kellagyra, \u00fdadawlyga, ysgynsyzlyga, gyzmalyga, i\u00e7 gatama, \u00fd\u00fcz\u00fc\u0148 \u00fdellenmegine, ukyny\u0148 bozulmagyna elt\u00fd\u00e4r. Bizi\u0148 \u00fd\u00fcregimiz, nerw ulgamymyz, b\u00f6wreklerimiz, be\u00fdleki beden agzalarymyz gije-g\u00fcndizde 1,5 litre gola\u00fd suw i\u00e7ilende has gowy i\u015fle\u00fd\u00e4r. Bu mukdar agramy\u0148a g\u00f6r\u00e4, artdyrylyp hem bilner.<\/p>\n Kadaly i\u00fdmit.<\/em><\/strong> Balansirlenen kadaly i\u00fdmiti\u0148 esasy \u00fd\u00f6relgesi aramlyk we d\u00fcrli-d\u00fcrl\u00fclikdir. \u00c7\u00fcnki beden \u00e4hli zerur \u00fdokumly maddalary we mikroelementleri almalydyr. I\u00fdmiti\u0148 \u00f6zenini \u015f\u00fcle, \u00e7\u00f6rek, makaron \u00f6n\u00fcmleri we \u00fderalmasy d\u00fczmelidir. Klet\u00e7atka, witaminlere we minerallara ba\u00fd g\u00f6k-\u00f6n\u00fcmleri ulanmagy \u00e7\u00e4klendirmeli d\u00e4ldir. BSSG-ni\u0148 bilermenlerini\u0148 teklibine g\u00f6r\u00e4, adam her g\u00fcnde 500 gram miwe we g\u00f6k \u00f6n\u00fcmleri i\u00fdmelidir. \u015eonu\u0148 \u00fdaly hem \u00f6z i\u00fdmit sanawy\u0148a s\u00fc\u00fdt \u00f6n\u00fcmlerini, \u00fdumurtga we no\u00fdba go\u015fmak zerurdyr. \u015ee\u00fdle hem i\u00fdmit sanawy\u0148a balyk, \u00fdagsyz et, hoz we ma\u0148yz go\u015fmak m\u00f6h\u00fcmdir. Nahar bi\u015firilende \u00f6s\u00fcmlik \u00fdagy ulanylsa, hem-de s\u00fc\u00fdji \u00f6n\u00fcmlerini ulanmagy \u00e7\u00e4klendirse\u0148 has-da maksada la\u00fdyk bolar.<\/p>\n Sagdyn we balansirlenen i\u00fdmit \u2013 <\/em><\/strong>bu g\u00f6ni i\u00e7eged\u00e4ki d\u00fcwn\u00fcgi\u0148, i\u00e7 gatamany\u0148, babasyly\u0148, gastriti\u0148, \u00fd\u00fcrek-damar ulgamyny\u0148 kesellemegini\u0148, gipertoni\u00fdany\u0148, osteoporozy\u0148 we ba\u015fga-da k\u00f6p sanly keselleri\u0148 \u00f6\u0148\u00fcni almagy\u0148 esasy d\u00fc\u00fdp \u00f6zenidir.<\/p>\n Fiziki ma\u015fklar<\/em><\/strong>. Fiziki t\u00fcrgenle\u015fik di\u0148e bir maddalary\u0148 \u00e7aly\u015fmasyny we bedend\u00e4ki gany\u0148 a\u00fdlanmasyny gowulandyrman, e\u00fdsem, bedeni\u0148 gorag ulgamyny berkid\u00fd\u00e4r, holesterini\u0148 mukdaryny azald\u00fdar we maddalary\u0148 \u00e7al\u015fygyny kadala\u015fdyr\u00fdar. Ulular her g\u00fcnde i\u0148 azyndan 10 m\u00fc\u0148 \u00e4dim \u00fd\u00f6remelidir. \u015ee\u00fdle hem hepdede b\u00e4\u015f sapar aerobika, ylgaw, \u00fd\u00fcz\u00fc\u015f we sportu\u0148 be\u00fdleki g\u00f6rn\u00fc\u015fleri bilen bir sagada gola\u00fd me\u015fgullanmak pe\u00fddalydyr. Onu\u0148 i\u0148 \u00fd\u00f6neke\u00fd usuly bolsa, \u00f6z\u00fc\u0148ize ylgaw \u00fdodaly enjamy satyn alyp, \u00f6\u00fd \u015fertlerinde s\u00f6\u00fdg\u00fcli filmi\u0148ize seredip, g\u00f6wr\u00e4\u0148izi hereket etm\u00e4ge mejbur edip bilersi\u0148iz.<\/p>\n Dyn\u00e7 almak.<\/em><\/strong> Adamy\u0148 h\u00fcn\u00e4rine la\u00fdyklykda, g\u00fcnde, hepdede we \u00fdylda dyn\u00e7 almagy zerurdyr. Mysal \u00fc\u00e7in, agyr fiziki z\u00e4hmetden so\u0148 dyn\u00e7 almak, uky\u0148y almak, gyzykly kitap okamak \u00fda-da s\u00f6\u00fdg\u00fcli k\u00fcrsi\u0148de oturmakdyr. Eger-de i\u015fi\u0148de k\u00f6p otur\u00fdan bolsa\u0148yz, sport merkezlerine barmaak we dostlary\u0148 bilen arassa howada gezelen\u00e7 etmek maslahat beril\u00fd\u00e4r.<\/p>\n Saklanmak.<\/em><\/strong> H\u00fcn\u00e4rmenleri\u0148 pikirine g\u00f6r\u00e4, saklanmak \u2013 saglyga zy\u00fdanly zatlardan doly uzakla\u015fyp, pe\u00fddaly zatlarda hem aramlygy saklamakdan ybaratdyr. Mysal \u00fc\u00e7in, \u00e7ilim, alkogol i\u00e7gileri\u0148 k\u00f6p mukdary saglyga d\u00fc\u00fdpli zy\u00fdan \u00fdetir\u00fd\u00e4r. \u015eonu\u0148 \u00fc\u00e7in saglygy\u0148y goramak \u00fc\u00e7in bu ze\u00fdilli \u00fdaramaz endiklerden saklanany\u0148 \u00fdag\u015fy. Be\u00fdleki bir tarapdan bolsa, her g\u00fcnde sport bilen me\u015fgullanmak bedeni berkid\u00fd\u00e4r.<\/p>\n Saglygy\u0148 ruhy j\u00e4heti.<\/em><\/strong> Uzak \u00fda\u015fanlar bilen ge\u00e7irilen barlaglarda olary di\u0148e bir sagdyn i\u00fdmit we sport d\u00e4l-de, e\u00fdsem, durmu\u015fa bolan o\u0148at gara\u00fd\u015fy we ownuk-u\u015fak zatlardan hem \u015fatlyk tapmak ukyby \u00f6m\u00fcrlerini\u0148 dowamlylygyna t\u00e4sirini \u00fdetir\u00fd\u00e4n eken. Eger-de adam hemi\u015fe \u00f6z-\u00f6zi bilen i\u00e7ki gapma-gar\u015fylykda \u00fda\u015fa\u00fdan bolsa \u00fda-da ha\u00fdsydyr bir \u015fowsuzlyk zerarly umydyny \u00fditiren bolsa agyr strese du\u00e7ar bol\u00fdar we bu \u00fdagda\u00fd hem \u00f6z gezeginde adamy\u0148 saglygyna d\u00fc\u00fdpli zeper \u00fdetir\u00fd\u00e4r. \u015eonu\u0148 \u00fc\u00e7in ruhy babatda hem sagdyn durmu\u015f \u00fd\u00f6relgesini alyp barmaga tagalla etmeli, \u00fdylgyrmaly, durmu\u015fda du\u015f gel\u00fd\u00e4n kyn\u00e7ylyklara \u00fde\u0148il \u00e7emele\u015fmeli.<\/p>\n \u00d6zara goldaw.<\/em><\/strong> Ge\u00e7irilen k\u00f6p sanly barlaglarda uly ma\u015fgalada \u00fda\u015famak d\u00e4plerini\u0148 saklan\u00fdan \u00fderlerinde \u00f6mr\u00fc\u0148 dowamly bol\u00fdanlygyny we \u00f6zara goldaw we \u00fdardam bar \u00fderinde hem berk jan-saglygy\u0148 bardygy belli bolupdyr. Ha\u00fdyr-sahawat i\u015fleri bilen me\u015fgullanmak, \u015fe\u00fdle hem i\u015fje\u0148 sosial hereket we dostlary\u0148 k\u00f6pl\u00fcgi \u00f6z\u00fc\u0148i du\u00fd\u015fu\u0148a pe\u00fddaly t\u00e4sir ed\u00fd\u00e4r.<\/p>\n I\u0148 esasy zat.<\/em><\/strong> Uly \u00fdolu\u0148 ilkinji \u00e4dimlerden ba\u015flany\u015fy \u00fdaly sagdyn durmu\u015f \u00fd\u00f6relgesine e\u00fdermek hem bizi\u0148 saglygymyzy berkid\u00fd\u00e4n \u00fda-da tersine ed\u00fd\u00e4n hereketlerimizi\u0148 arasyndaky her g\u00fcnde berja\u00fd etmeli akylly-ba\u015fly sa\u00fdlawymyzdan ba\u015fla\u00fdandygyny unutma\u0148!<\/p>\n Muhammetnazar Rozy\u00fdew,\u00a0<\/strong>A\u015fgabatdaky <\/em>\u201cGa\u00fdrago\u00fdulmasyz Tiz k\u00f6mek<\/em><\/p>\n merkezini\u0148<\/em>\u201d anesteziologi\u00fda we reanimasi\u00fda\u00a0<\/em>b\u00f6l\u00fcmini\u0148 lukmany.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" Sagdyn durmu\u015f \u00fd\u00f6relgesi \u00f6z saglygyny goramaga we berkitm\u00e4ge tagalla ed\u00fd\u00e4n her bir adamy biparh go\u00fdma\u00fdar. H\u00e4zirki wagtda sagdyn durmu\u015f \u00fd\u00f6relgesi d\u00fc\u015f\u00fcnjesi lukman\u00e7ylyk pudagynda, sosiologi\u00fdada we psihologi\u00fdada gazanylan \u00fcst\u00fcnlikleri\u0148 we a\u00e7y\u015flary\u0148 hasabyna has-da \u00f6sd\u00fcrildi. B\u00fctind\u00fcn\u00fd\u00e4 Saglygy Gora\u00fdy\u015f Guramasyny\u0148 bilermenlerini\u0148 pikirine g\u00f6r\u00e4, \u201cSaglyk bu di\u0148e keselleri\u0148 we fiziki n\u00e4sazlygy\u0148 bolmazlygy d\u00e4l-de, e\u00fdsem, doly fiziki, ruhy we sosial […]<\/p>\n","protected":false},"author":1,"featured_media":8683,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/posts\/8682"}],"collection":[{"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/comments?post=8682"}],"version-history":[{"count":0,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/posts\/8682\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/media\/8683"}],"wp:attachment":[{"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/media?parent=8682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/categories?post=8682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/tags?post=8682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}