\u00dd\u00f6\u00adre\u00adme\u00adgi\u0148 adam sag\u00adly\u00adgy\u00adna pe\u00fd\u00adda\u00adly\u00addy\u00adgy\u00adny hem\u00adm\u00e4\u00admiz bil\u00ad\u00fd\u00e4n bol\u00adsak ge\u00adrek. \u00dd\u00f6\u00adre\u00admek ar\u00adtyk\u00adma\u00e7 ag\u00adram\u00addan dyn\u00adma\u00adga, be\u00fd\u00adni\u00adni\u0148 i\u015f\u00adje\u0148\u00adli\u00adgi\u00adni art\u00addyr\u00adma\u00adga hem-de \u00fd\u00fc\u00adrek-da\u00admar bi\u00adlen bag\u00adly keselleri\u0148 \u00f6\u0148\u00fcni almaga \u00fdar\u00addam ed\u00ad\u00fd\u00e4r. So\u0148\u00adky \u00fdyl\u00adlar\u00adda smart\u00adfon\u00adlar\u00adda we go\u00ad\u015far sa\u00adgat\u00adla\u00adryn\u00adda \u00fd\u00f6\u00adr\u00e4n \u00e4di\u00admi\u00ad\u0148i, py\u00ad\u00fda\u00adda ge\u00ad\u00e7en \u00fdo\u00adlu\u00ad\u0148y \u00f6l\u00ad\u00e7e\u00ad\u00fd\u00e4n prog\u00adram\u00adma\u00adlar pe\u00fd\u00adda bo\u00adlan\u00adso\u0148, adam\u00adlar mu\u00ad\u0148a has k\u00f6p \u00fcns be\u00adrip ba\u015f\u00adla\u00addy\u00adlar. E\u00fd\u00adsem, sag\u00adlyk \u00fc\u00e7in her g\u00fcn n\u00e4\u00ad\u00e7e \u00e4dim \u00e4t\u00adme\u00adli?!
\nGe\u00ad\u00e7i\u00adri\u00adlen bar\u00adlag\u00adlar\u00adda bi\u00adler\u00admen\u00adler her g\u00fcn 10 m\u00fc\u0148 \u00e4dim (7,6 kilometr) \u00e4t\u00adme\u00adgi\u0148 sag\u00adlyk \u00fc\u00e7in has-da pe\u00fd\u00adda\u00adly\u00addy\u00adgy\u00adny bel\u00adle\u00ad\u00fd\u00e4r\u00adler. So\u0148\u00adky \u00fdyl\u00adlar\u00adda otu\u00adrym\u00adly i\u015f \u00fd\u00f6\u00adrel\u00adge\u00adsi\u00adni\u0148 \u00fda\u00fd\u00adba\u0148\u00adlan\u00adma\u00adgy, teh\u00adno\u00adlo\u00adgi\u00ad\u00fda en\u00adjam\u00adla\u00adry\u00adny\u0148 i\u015f ul\u00adga\u00admy\u00adna gi\u0148\u00adden or\u00adna\u015f\u00addy\u00adryl\u00adma\u00adgy bi\u00adlen he\u00adre\u00adket hem pe\u00adsel\u00ad\u00fd\u00e4r. Az he\u00adre\u00adket\u00adli\u00adlik sag\u00adlyk \u00fc\u00e7in zy\u00ad\u00fdan\u00adly bo\u00adlup, m\u00fcm\u00adkin bol\u00addu\u00adgy\u00ad\u00e7a ma\u015fk etm\u00e4ge, yzy\u00adgi\u00adder\u00adli \u00fd\u00f6\u00adre\u00adm\u00e4ge en\u00addik et\u00adme\u00adli. Bi\u00adler\u00admen\u00adler ze\u00adnan\u00adla\u00adry\u0148 her g\u00fcn or\u00adta\u00ad\u00e7a, 2700 \u00e4dim (2 ki\u00adlo\u00admetr), er\u00adkek\u00adle\u00adri\u0148 or\u00adta\u00ad\u00e7a, 4400 \u00e4dim (3,4 ki\u00adlo\u00admetr) \u00fd\u00f6\u00adre\u00adme\u00adli\u00addi\u00adgi\u00adni bel\u00adle\u00ad\u00fd\u00e4r\u00adler.
\nHer g\u00fcn 10 m\u00fc\u0148 \u00e4dim \u00e4t\u00admek \u00fda-da 30-60 mi\u00adnut \u00fd\u00f6\u00adre\u00admek sag\u00adly\u00adgy ber\u00adkit\u00adme\u00adgi\u0148 i\u0148 go\u00adwy te\u00adbi\u00adgy usu\u00adly\u00addyr.<\/p>\n
\u00dd\u00f6\u00adre\u00adme\u00adgi\u0148 pe\u00fd\u00adda\u00adsy:<\/strong> G\u00fcn\u00adde\u00adlik en\u00addik\u00adle\u00adre \u00fd\u00f6\u00adre\u00admek bi\u00adlen bag\u00adly \u015fu usul\u00adla\u00adry go\u00ad\u015fup bo\u00adlar: \u00dd\u00f6\u00adre\u00adlen\u00adde \u00fcns ber\u00adme\u00adli zat\u00adlar:<\/strong> ***<\/strong><\/p>\n B\u00fc\u00adtin\u00add\u00fcn\u00ad\u00fd\u00e4 Sag\u00adly\u00adgy Go\u00adra\u00ad\u00fdy\u015f Gu\u00adra\u00adma\u00adsy\u00adny\u0148 mag\u00adlu\u00admat\u00adla\u00adryn\u00adda adam\u00adla\u00adry\u0148 has i\u015f\u00adje\u0148\u00adle\u015f\u00adme\u00adgi esa\u00adsyn\u00adda bir\u00adn\u00e4\u00ad\u00e7e ke\u00adsel\u00adle\u00adri\u0148 \u00f6\u0148\u00fc\u00adni alyp bol\u00adjak\u00addy\u00adgy bel\u00adle\u00adnil\u00ad\u00fd\u00e4r. \u00dda\u00ad\u015fy\u00adna ga\u00adra\u00admaz\u00addan adam\u00adla\u00adry\u0148 \u00e4h\u00adli\u00adsi i\u015f\u00adje\u0148 \u00fdag\u00adda\u00fd\u00adda bol\u00adma\u00adly. Uly \u00fda\u015f\u00adly\u00adlar \u00fc\u00e7in hep\u00adde\u00adde azyn\u00addan 150-300 mi\u00adnut or\u00adta we di\u00adna\u00admi\u00adki ma\u015fk\u00adla\u00adry \u00fde\u00adri\u00adne \u00fde\u00adtir\u00admek mas\u00adla\u00adhat be\u00adril\u00ad\u00fd\u00e4r. \u00c7a\u00adga\u00adlar \u00fc\u00e7in hep\u00adde\u00adde azyn\u00addan 60 mi\u00adnut ma\u015fk et\u00admek ge\u00adrek. Uzak \u00fda\u00ad\u015fa\u00admak \u00fc\u00e7in her g\u00fcn azyn\u00addan 7 m\u00fc\u0148 \u00e4dim \u00e4t\u00adme\u00adli.<\/p>\n","protected":false},"excerpt":{"rendered":" \u00dd\u00f6\u00adre\u00adme\u00adgi\u0148 adam sag\u00adly\u00adgy\u00adna pe\u00fd\u00adda\u00adly\u00addy\u00adgy\u00adny hem\u00adm\u00e4\u00admiz bil\u00ad\u00fd\u00e4n bol\u00adsak ge\u00adrek. \u00dd\u00f6\u00adre\u00admek ar\u00adtyk\u00adma\u00e7 ag\u00adram\u00addan dyn\u00adma\u00adga, be\u00fd\u00adni\u00adni\u0148 i\u015f\u00adje\u0148\u00adli\u00adgi\u00adni art\u00addyr\u00adma\u00adga hem-de \u00fd\u00fc\u00adrek-da\u00admar bi\u00adlen bag\u00adly keselleri\u0148 \u00f6\u0148\u00fcni almaga \u00fdar\u00addam ed\u00ad\u00fd\u00e4r. So\u0148\u00adky \u00fdyl\u00adlar\u00adda smart\u00adfon\u00adlar\u00adda we go\u00ad\u015far sa\u00adgat\u00adla\u00adryn\u00adda \u00fd\u00f6\u00adr\u00e4n \u00e4di\u00admi\u00ad\u0148i, py\u00ad\u00fda\u00adda ge\u00ad\u00e7en \u00fdo\u00adlu\u00ad\u0148y \u00f6l\u00ad\u00e7e\u00ad\u00fd\u00e4n prog\u00adram\u00adma\u00adlar pe\u00fd\u00adda bo\u00adlan\u00adso\u0148, adam\u00adlar mu\u00ad\u0148a has k\u00f6p \u00fcns be\u00adrip ba\u015f\u00adla\u00addy\u00adlar. E\u00fd\u00adsem, sag\u00adlyk \u00fc\u00e7in her g\u00fcn n\u00e4\u00ad\u00e7e \u00e4dim \u00e4t\u00adme\u00adli?! Ge\u00ad\u00e7i\u00adri\u00adlen […]<\/p>\n","protected":false},"author":2,"featured_media":88051,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[299],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/posts\/88050"}],"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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/comments?post=88050"}],"version-history":[{"count":1,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/posts\/88050\/revisions"}],"predecessor-version":[{"id":88052,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/posts\/88050\/revisions\/88052"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/media\/88051"}],"wp:attachment":[{"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/media?parent=88050"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/categories?post=88050"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zamanturkmenistan.com.tm\/%77%70%2d%6a%73%6f%6e\/wp\/v2\/tags?post=88050"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nMy\u015f\u00adsa\u00adla\u00adry\u0148 \u00e7e\u00ad\u00fde\u00adli\u00adgi\u00adni art\u00addyr\u00ad\u00fdar, \u00e7y\u00addam\u00adly\u00adly\u00adgy g\u00fc\u00fd\u00e7\u00adlen\u00addir\u00ad\u00fd\u00e4r.
\n\u00dd\u00fc\u00adrek bi\u00adlen bag\u00adly howp\u00adla\u00adry\u0148 \u00f6\u0148\u00fc\u00adni al\u00ad\u00fdar.
\nS\u00fc\u00fd\u00adj\u00fc\u00adli dia\u00adbe\u00adti\u0148 t\u00f6\u00adwek\u00adgel\u00ad\u00e7i\u00adli\u00adgi\u00adni azalt\u00adma\u00adga \u00fdar\u00addam ed\u00ad\u00fd\u00e4r.
\nD\u00fcw\u00adn\u00fck ke\u00adse\u00adli\u00adni\u0148 d\u00f6\u00adre\u00admek how\u00adpu\u00adny azald\u00ad\u00fdar.
\n\u00ddatke\u015fligi berkid\u00fd\u00e4r we be\u00fd\u00adni\u00adni\u0148 i\u015f\u00adje\u0148\u00adli\u00adgi\u00adni \u00fdo\u00adkar\u00adlan\u00addyr\u00ad\u00fdar.
\nDart\u00adgyn\u00adly\u00adly\u00adgy we ala\u00adda\u00adla\u00adry azalt\u00adma\u00adga \u00fdar\u00addam ed\u00ad\u00fd\u00e4r.
\nOr\u00adta\u00ad\u00e7a tiz\u00adlik bi\u00adlen \u00fd\u00f6\u00adre\u00adlen\u00adde 10 m\u00fc\u0148 \u00e4dim \u00e4t\u00admek \u00fc\u00e7in 100 mi\u00adnut ge\u00adrek. \u00c7alt \u00fd\u00f6\u00adre\u00adlen\u00adde 10 m\u00fc\u0148 \u00e4di\u00admi 77 mi\u00adnut\u00adda ge\u00ad\u00e7ip bol\u00ad\u00fdar. 10 m\u00fc\u0148 \u00e4dim \u00e4di\u00adlen\u00adde 500 ka\u00adlo\u00adri\u00ad\u00fda sarp edil\u00ad\u00fd\u00e4r. Yzygiderli \u00fd\u00f6relende bir\u00adn\u00e4\u00ad\u00e7e g\u00fc\u00adn\u00fc\u0148 do\u00adwa\u00admyn\u00adda be\u00adde\u00adni\u0148 fi\u00adzi\u00adki i\u015f\u00adje\u0148\u00adli\u00adgi \u015fo\u00ad\u0148a u\u00fd\u00adgun\u00adla\u015f\u00ad\u00fdar. Il\u00adki\u00adba\u015f\u00adda ha\u00ad\u00fdal \u00fd\u00f6\u00adre\u00admek bi\u00adlen be\u00adde\u00adni u\u00fd\u00adgun\u00adla\u015f\u00addy\u00adryp, 1 hep\u00adde\u00adden so\u0148\u00adra or\u00adta\u00ad\u00e7a tiz\u00adlik\u00adde \u00fd\u00f6\u00adre\u00admek ar\u00adka\u00adly be\u00adde\u00adni\u0148 g\u00fc\u00fd\u00adj\u00fc\u00adni art\u00addy\u00adryp bi\u00adler\u00adsi\u00ad\u0148iz. \u015ee\u00fd\u00adle hem \u00fd\u00f6\u00adre\u00fd\u00e4n wag\u00adty\u00ad\u0148yz de\u00adp\u00e4 \u00e7yk\u00admak, el\u00adde ag\u00adram da\u015f\u00adla\u00adry\u00adny g\u00f6\u00adter\u00admek, tiz\u00adli\u00adgi \u00fdo\u00adkar\u00adlan\u00addyr\u00admak \u00fda\u00adly usul\u00adla\u00adry go\u00ad\u015fup bi\u00adler\u00adsi\u00ad\u0148iz.<\/p>\n
\nI\u015f \u00fde\u00adri\u00adne, eda\u00adra bi\u00adna\u00adsy\u00adna \u00fda-da s\u00f6w\u00adda mer\u00adkez\u00adle\u00adri\u00adne ba\u00adra\u00adny\u00ad\u0148yz\u00adda lift\u00adden d\u00e4l-de, bas\u00adgan\u00ad\u00e7ak\u00adlar\u00addan pe\u00fd\u00adda\u00adlan\u00admak ar\u00adka\u00adly.
\nI\u015f\u00adle\u00ad\u00fd\u00e4n \u00fde\u00adri\u00ad\u0148i\u00adze \u00fda-da \u00f6\u00fd\u00fc\u00ad\u0148i\u00adze i\u0148 bol\u00adman\u00adda bir du\u00adral\u00adga ga\u00adlan\u00adda aw\u00adto\u00adbus\u00addan d\u00fc\u015f\u00admek ar\u00adka\u00adly.
\n\u00c7a\u00adga\u00ad\u0148yz \u00fda-da ag\u00adty\u00adgy\u00ad\u0148yz bi\u00adlen da\u00ad\u015far\u00adda ge\u00adze\u00adlen\u00e7 et\u00admek ar\u00adka\u00adly.
\nBar bol\u00adsa, iti\u00ad\u0148i\u00adzi idet\u00admek ar\u00adka\u00adly.<\/p>\n
\nKel\u00adl\u00e4\u00adni g\u00f6\u00adni tu\u00adtup, \u00fde\u00adre se\u00adret\u00adm\u00e4n \u00fd\u00f6\u00adre\u00adme\u00adli.
\nGa\u00adryn my\u015f\u00adsa\u00adla\u00adry\u00adny\u0148 gy\u00adsyl\u00admaz\u00adly\u00adgy we o\u0148ur\u00adga s\u00fc\u0148k\u00adle\u00adri\u00adni\u0148 gy\u00ad\u015far\u00admaz\u00adly\u00adgy \u00fc\u00e7in \u00f6\u0148e \u00fda-da yza egil\u00adm\u00e4n, dik \u00fdag\u00adda\u00fd\u00adda \u00fd\u00f6\u00adre\u00adme\u00adli.
\nEli \u00f6\u0148e-yza he\u00adre\u00adket et\u00addi\u00adrip \u00fd\u00f6\u00adre\u00adme\u00adli. El\u00adi\u0148 he\u00adre\u00adke\u00adti \u00fd\u00fc\u00adrek \u00fc\u00e7in pe\u00fd\u00adda\u00adly\u00addyr.
\n\u00dd\u00f6\u00adre\u00adlen\u00adde m\u00fcm\u00adkin bol\u00addu\u00adgy\u00ad\u00e7a gi\u0148 egin-e\u015fik\u00adle\u00adri we \u00fdum\u00ad\u015fak da\u00adban\u00adly sport a\u00fdak\u00adgap\u00adla\u00adry\u00adny ge\u00fd\u00adme\u00adli.<\/p>\n