{"id":1116,"date":"2023-01-29T14:04:08","date_gmt":"2023-01-29T14:04:08","guid":{"rendered":"https:\/\/portaldiadia.com\/?p=1116"},"modified":"2023-01-29T14:09:24","modified_gmt":"2023-01-29T14:09:24","slug":"iyi-yaslanmanin-3-temel-dayanagi","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/tr\/iyi-yaslanmanin-3-temel-dayanagi\/","title":{"rendered":"\u0130yi ya\u015flanmak: 3 temel s\u00fctun"},"content":{"rendered":"<p>Asl\u0131nda, b\u00f6ylece <strong>iyi ya\u015flanmak<\/strong>\u0130yi bir ya\u015fam kalitesi sa\u011flayan aktif bir ya\u015fam tarz\u0131na sahip olmak \u00e7ok \u00f6nemlidir.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1117\" src=\"http:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/01\/Envelhecer-bem-3-pilares-fundamentais.jpg\" alt=\"\" width=\"567\" height=\"384\" srcset=\"https:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/01\/Envelhecer-bem-3-pilares-fundamentais.jpg 567w, https:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/01\/Envelhecer-bem-3-pilares-fundamentais-300x203.jpg 300w\" sizes=\"auto, (max-width: 567px) 100vw, 567px\" \/><\/p>\n<h2>\u0130yi ya\u015flanman\u0131n 3 temel dayana\u011f\u0131<\/h2>\n<h3>Fiziksel aktivite<\/h3>\n<p>Gen\u00e7lik P\u0131nar\u0131na en yak\u0131n \u015fey fiziksel aktivitedir! Asl\u0131nda fiziksel aktivite \u00e7e\u015fitli hastal\u0131klardan etkilenme riskini azalt\u0131r: diyabet, kanser, Alzheimer hastal\u0131\u011f\u0131, kalp-damar hastal\u0131klar\u0131, osteoporoz ve depresyon.<\/p>\n<p>Ayr\u0131ca kemikleri sa\u011fl\u0131kl\u0131 tutar, ya\u015fl\u0131l\u0131kta canl\u0131l\u0131\u011f\u0131n ve ba\u011f\u0131ms\u0131zl\u0131\u011f\u0131n korunmas\u0131na yard\u0131mc\u0131 olur, ruh halini ve zihinsel i\u015fleyi\u015fi iyile\u015ftirir.<\/p>\n<p>Fiziksel aktivite o kadar faydal\u0131d\u0131r ki, y\u00fcksek kolesterol veya hipertansiyon gibi kardiyovask\u00fcler bozukluklara y\u00f6nelik belirli risk fakt\u00f6rlerinin olumsuz etkilerini bir dereceye kadar ortadan kald\u0131rabilir.<\/p>\n<p>\u00d6te yandan hareketsiz ya\u015fam tarz\u0131n\u0131n hastal\u0131k riskini art\u0131rd\u0131\u011f\u0131, alt\u0131 y\u0131l boyunca 50.000 hem\u015fireyle yap\u0131lan ara\u015ft\u0131rmada ortaya \u00e7\u0131kt\u0131: Bu ki\u015filer g\u00fcnde ne kadar \u00e7ok televizyon seyrediyorsa tip 2 diyabet g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131 da o kadar y\u00fcksek oluyor.<\/p>\n<h3>yiyecek<\/h3>\n<p>Harvard \u00dcniversitesi&#039;ne g\u00f6re do\u011fru beslenme, kanser, kalp-damar hastal\u0131klar\u0131, y\u00fcksek tansiyon ve hatta katarakt gibi ya\u015flanmay\u0131 etkileyen hastal\u0131klar\u0131n \u00f6nlenmesine yard\u0131mc\u0131 olabiliyor.<\/p>\n<p>Tamam\u0131 antioksidan olan A, B6, B12, C ve E vitaminlerini i\u00e7eren besinler, hem kronik hastal\u0131k riskini azaltmas\u0131 hem de beyin h\u00fccrelerini koruyup beslemesi, bili\u015fsel i\u015flevlerdeki d\u00fc\u015f\u00fc\u015f\u00fcn yava\u015flat\u0131lmas\u0131na yard\u0131mc\u0131 olmas\u0131 a\u00e7\u0131s\u0131ndan \u00f6zellikle ilgi \u00e7ekicidir.<\/p>\n<p>Takviye taraf\u0131nda ise multivitaminlerin hakim oldu\u011fu g\u00f6r\u00fcl\u00fcyor. Yeterince ya\u011fl\u0131 bal\u0131k yemiyorsan\u0131z omega-3 gibi baz\u0131lar\u0131 \u00f6nerilebilir. Di\u011fer her \u015fey i\u00e7in bir beslenme uzman\u0131na veya doktora dan\u0131\u015fmak en iyisidir.<\/p>\n<p>Temel hedefler:<\/p>\n<ul>\n<li>G\u00fcnde 5 ila 10 porsiyon meyve ve sebze t\u00fcketin.<\/li>\n<li>Her g\u00fcn tam tah\u0131l yiyin.<\/li>\n<li>K\u0131rm\u0131z\u0131 et ve di\u011fer doymu\u015f ya\u011f kaynaklar\u0131n\u0131n t\u00fcketimini s\u0131n\u0131rlay\u0131n.<\/li>\n<li>\u015eekerli yiyecekleri s\u0131n\u0131rlay\u0131n.<\/li>\n<li>G\u00fcnl\u00fck dozda multivitamin al\u0131n.<\/li>\n<li>Fiziksel aktiviteye harcad\u0131\u011f\u0131n\u0131zdan daha fazla kalori t\u00fcketmeyin<\/li>\n<\/ul>\n<h3>Duygular\u0131 kontrol edin<\/h3>\n<p>Ak\u0131l ve duygular\u0131n \u00f6ncelikli olarak dikkate al\u0131nmas\u0131 gerekir. <strong>iyi ya\u015flanmak<\/strong>. Belki de iyile\u015ftirilmesi, hatta de\u011fi\u015ftirilmesi gereken \u015fey t\u00fcm ya\u015fam tarz\u0131m\u0131zd\u0131r.<\/p>\n<p>Stresin ya\u015flanma \u00fczerindeki kesin etkisi konusunda bilim camias\u0131nda bir fikir birli\u011fi yoktur, bunun nedeni k\u0131smen tan\u0131mlanmas\u0131n\u0131n zor olmas\u0131d\u0131r. Hi\u00e7 kimse sert darbelere veya bask\u0131ya ayn\u0131 yo\u011funlukta tepki vermez.<\/p>\n<p>Ancak veriler, y\u00fcksek d\u00fczeyde stresin serbest radikal hasar\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 ve bunun da ya\u015flanmay\u0131 h\u0131zland\u0131rd\u0131\u011f\u0131n\u0131 do\u011fruluyor.<\/p>\n<p>Ayr\u0131ca ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zay\u0131flatabilir, bili\u015fsel i\u015flevlere sald\u0131rabilir, baz\u0131 ciddi hastal\u0131klara (kardiyovask\u00fcler ve n\u00f6rodejeneratif hastal\u0131klar, tip 2 diyabet ve kanser) kar\u015f\u0131 hassasiyeti art\u0131rabilir ve bunlar\u0131n evrimini h\u0131zland\u0131rabilir.<\/p>\n<p>Uykunun \u201cyenilenmenin do\u011fal mekanizmas\u0131\u201d oldu\u011fu s\u00f6yleniyor. Biyolojik sistemler her gece dinlenir ve kendini onar\u0131r. Erken ya\u015flanmay\u0131 \u00f6nlemek i\u00e7in bir strateji olarak, gecede en az yedi saat (ama dokuzdan fazla de\u011fil!) uyuman\u0131z tavsiye edilir.<\/p>\n<p>Nas\u0131l yap\u0131laca\u011f\u0131 hakk\u0131nda daha fazla bilgi edinmek ister misiniz? <strong>iyi ya\u015flan\u0131yor musun? <\/strong>Bu y\u00fczden blogdaki di\u011fer makaleleri takip etti\u011finizden emin olun, size daha bir\u00e7ok haberim var!<\/p>","protected":false},"excerpt":{"rendered":"<p>Asl\u0131nda, iyi ya\u015flanmak i\u00e7in, iyi bir ya\u015fam kalitesi sa\u011flayan aktif bir ya\u015fam tarz\u0131na sahip olmak esast\u0131r. \u0130yi ya\u015flanman\u0131n 3 temel dire\u011fi Fiziksel aktivite Fiziksel aktivite, Gen\u00e7lik P\u0131nar\u0131&#039;na en yak\u0131n \u015feydir! Asl\u0131nda, fiziksel aktivite, [\u2026]<\/p>","protected":false},"author":1,"featured_media":1117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1116","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-receitas"},"_links":{"self":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts\/1116","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/comments?post=1116"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts\/1116\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/media\/1117"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/media?parent=1116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/categories?post=1116"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/tags?post=1116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}