{"id":6289,"date":"2022-09-16T17:14:46","date_gmt":"2022-09-16T17:14:46","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6289"},"modified":"2022-09-16T17:14:47","modified_gmt":"2022-09-16T17:14:47","slug":"how-to-boost-stamina-naturally-post-lockdown-expert-reveals-5-easy-ways","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-boost-stamina-naturally-post-lockdown-expert-reveals-5-easy-ways\/","title":{"rendered":"DAYANIKLILIK DO\u011eAL OLARAK NASIL ARTIRILIR KILITLENME SONRASI UZMANI 5 KOLAY YOLU ORTAYA \u00c7IKARDI"},"content":{"rendered":"<\/p>\n<h5>Yava\u015f yava\u015f evlerimizden \u00e7\u0131karken, ofise gitmeye ba\u015flarken, bunu yapacak dayan\u0131kl\u0131l\u0131\u011f\u0131n orada olmad\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcyoruz. Kendimizi yeniden ba\u011flaman\u0131n zaman\u0131 geldi &#8211; sadece olmak istedi\u011fimiz yere geri ula\u015fmak i\u00e7in k\u00fc\u00e7\u00fck ad\u0131mlar atmam\u0131z ve bunu sistematik bir \u015fekilde yapmam\u0131z gerekiyor.<\/h5>\n<p>Vurgular<\/p>\n<ul>\n<li>Kilitlenme sonras\u0131 dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r: Geri ula\u015fmak i\u00e7in k\u00fc\u00e7\u00fck ad\u0131mlar at\u0131n<\/li>\n<li>Normal saatlerde yemek yemek, enerji seviyelerinin sabit kalmas\u0131 anlam\u0131na gelir<\/li>\n<li>Kuruyemi\u015fler sa\u011fl\u0131kl\u0131 ya\u011flar, lif, protein ve en \u00f6nemlisi antioksidanlar ekler<\/li>\n<\/ul>\n<p><span>&#8216;COVID-19&#8217; ve &#8216;evde kal&#8217; son \u00fc\u00e7 aydan bu yana en trend kelimelerden baz\u0131lar\u0131. Devam eden pandemi ya\u015fam tarz\u0131m\u0131zda ciddi de\u011fi\u015fiklikler yapt\u0131, b\u00f6ylece dolayl\u0131 olarak fiziksel ve psikolojik refah\u0131m\u0131z\u0131 etkiledi. Ofisten ev masalar\u0131m\u0131za, restoranlarda yemekten sadece evde yemeye, spor salonuna g\u00fcnl\u00fck vurmaktan g\u00fcnl\u00fck ev i\u015flerini yapmaya ge\u00e7tik &#8211; hayatlar\u0131m\u0131z yeniden ba\u011flan\u0131yor ve hareketlerimiz k\u0131s\u0131tlan\u0131yor. G\u00fcnl\u00fck egzersiz yapman\u0131n ve sa\u011fl\u0131kl\u0131 bir beslenme d\u00fczenine ba\u011fl\u0131 kalman\u0131n bir yolunu bulan bir\u00e7ok ki\u015fi olsa da, \u00e7o\u011fumuz i\u00e7in g\u00fcnl\u00fck ya\u015fam\u0131n acelesi nedeniyle eksik oldu\u011fumuz t\u00fcm lezzetli ve \u00e7\u00f6km\u00fc\u015f ev yap\u0131m\u0131 ikramlar\u0131 yiyorduk.<\/span><\/p>\n<p>Bug\u00fcn, yava\u015f yava\u015f evlerimizden \u00e7\u0131karken, ofise gitmeye ba\u015flarken, bunu yapacak dayan\u0131kl\u0131l\u0131\u011f\u0131n orada olmad\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcyoruz. Kolayca yoruluruz ve ekstra \u00e7aba harcamadan eskiden yapt\u0131\u011f\u0131m\u0131z \u015feyi yapmak i\u00e7in zihinsel ve fiziksel olarak kendimizi zorlama ihtiyac\u0131 hissederiz. Ama \u00fcz\u00fclme! Kendimizi yeniden ba\u011flaman\u0131n zaman\u0131 geldi &#8211; sadece olmak istedi\u011fimiz yere geri ula\u015fmak i\u00e7in k\u00fc\u00e7\u00fck ad\u0131mlar atmam\u0131z ve bunu sistematik bir \u015fekilde yapmam\u0131z gerekiyor.<\/p>\n<p>\u00a0<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-04\/eksv60jo_work-from-home-diet-tips_625x300_06_April_20.jpg\" alt=\"eksv60jo\" \/><\/figure>\n<p><em><sup>Kilitlenme sonras\u0131 dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r: Geri ula\u015fmak i\u00e7in k\u00fc\u00e7\u00fck ad\u0131mlar at\u0131n.<\/sup><\/em><\/p>\n<h2><span>dayan\u0131kl\u0131l\u0131k sonras\u0131 kilitlenmenizi art\u0131rman\u0131n kolay yollar\u0131 \u015funlard\u0131r:<\/span><\/h2>\n<h3><span>Uygun Zamanlarda Yiyin<\/span><\/h3>\n<p><span>G\u00fcne\u015f saatine yak\u0131ndan ba\u011fl\u0131 olan sistemimiz i\u00e7in bir d\u00fcnya fark yarat\u0131r. Yemek zamanlamalar\u0131n\u0131z\u0131 ayarlay\u0131n ve 30 dakika yukar\u0131 veya a\u015fa\u011f\u0131 bir bo\u015fluk tutarak onlara ba\u011fl\u0131 kal\u0131n. Normal saatlerde yemek yemek, enerji seviyelerinin sabit kalmas\u0131 ve y\u00fcksekten d\u00fc\u015f\u00fc\u011fe do\u011fru sallanmad\u0131\u011f\u0131 anlam\u0131na gelir. Bu, v\u00fccut ritminizin yerle\u015fmesine yard\u0131mc\u0131 olacakt\u0131r; hormonlar\u0131 dengeleyecek ve enerjik kalman\u0131 sa\u011flayacak.<\/span><\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2018-10\/a8ikifr8_intermittent-fasting-for-weight-loss_625x300_22_October_18.jpg\" alt=\"a8ikifr8\" \/><\/figure>\n<p><em><sup>Normal saatlerde yemek yemek, enerji seviyelerinin sabit kalmas\u0131 anlam\u0131na gelir.<\/sup><\/em><\/p>\n<h3><span>Besin Bak\u0131m\u0131ndan Zengin Yiyecekler Yiyin<\/span><\/h3>\n<p>Kilitlenme s\u0131ras\u0131nda olan en iyi \u015feylerden biri, \u00e7o\u011funlukla taze malzemelerle taze ev yap\u0131m\u0131 yiyecekler yiyor olmam\u0131zd\u0131. Evde pizza ve burger yapmay\u0131 \u00f6\u011frendik, ancak hepsi taze ve sa\u011fl\u0131kl\u0131 malzemelerle. Do\u011fal formuna en yak\u0131n, en az i\u015flenmi\u015f ve mevsimsel olan herhangi bir yiyecek sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in en iyisidir. Hileli yemekler haftada sadece 1-2 \u00f6\u011f\u00fcnd\u00fcr. Besin bak\u0131m\u0131ndan zengin yiyecekler sa\u011fl\u0131k katarken i\u015flenmi\u015f ve rafine g\u0131dalar sizi enerjisiz ve d\u00fc\u015f\u00fck hissettiren bo\u015f kaloriler ekler. Fermente g\u0131dalar, ba\u011f\u0131rsaklar\u0131m\u0131z\u0131 sa\u011fl\u0131kl\u0131 tutan ve besinlerin emilimini verimli tutan iyi bakteriler ekler.<\/p>\n<p>\u00a0<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-05\/sv35csg8_healthy-food_625x300_28_May_20.jpg\" alt=\"sv35csg8\" \/><\/figure>\n<p><sup><em>Do\u011fal formuna en yak\u0131n, en az i\u015flenmi\u015f ve mevsimsel olan herhangi bir yiyecek sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in en iyisidir.<\/em><\/sup><\/p>\n<p><span>bol bol su i\u00e7in, i\u00e7in ve i\u00e7in<\/span><\/p>\n<p>Yazlar\u0131n en yo\u011fun zamanlar\u0131nday\u0131z ve hidrasyona ihtiyac\u0131m\u0131z var. Hafif bir dehidrasyon bile bizi bitkin b\u0131rak\u0131r; bu nedenle, yeterli s\u0131v\u0131 almak gerekir ve d\u00fcz bir bardak su en iyi se\u00e7enektir. Ancak sadece suya sahip olmak monotonsa, \u015fekersiz veya minimum miktarda \u015fekerle taze limonlu su, hindistancevizi suyu, taze buzlu \u00e7ay, jaljeera veya aam panna alabilirsiniz. Bael \u015ferbeti deneyebilece\u011finiz ba\u015fka bir harika i\u00e7ecektir. Yine yiyecekleri yeniden ke\u015ffederken, \u00e7ok az \u00e7al\u0131\u015fmaya ihtiya\u00e7 duyan ve s\u00fcper nemlendirici olan bir\u00e7ok geleneksel yaz i\u00e7ece\u011fi bulmu\u015f olman\u0131za eminim. Ama kafeini minimumda tut!<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2019-04\/2isg0fk_pineapple-coconut-water_625x300_03_April_19.jpg\" alt=\"2isg0fk\" \/><\/figure>\n<p><sup><em>Taze limonlu su, hindistancevizi suyu, taze buzlu \u00e7ay, jaljeera veya aam panna ama \u015fekersiz yiyin.<\/em><\/sup><\/p>\n<p><span>Diyetinize f\u0131nd\u0131k ve tohum ekleyin<\/span><\/p>\n<p><span>F\u0131nd\u0131k ve tohumlar da yaz aylar\u0131nda Evet&#8217;tir. Yazlar\u0131 &#8220;garam&#8221; olduklar\u0131na inan\u0131yorsan\u0131z onlar\u0131 \u0131slatabilirsiniz. Yaz i\u00e7eceklerinize f\u0131nd\u0131k bile ekleyebilirsiniz. Badem thandai sa\u011fl\u0131kl\u0131 bir i\u00e7ecektir ve yaz aylar\u0131nda bile alabilirsiniz. G\u00fcnde sadece bir ons f\u0131nd\u0131k ve tohuma ihtiyac\u0131m\u0131z var &#8211; yani 15-20 badem, bir ceviz ve bir \u00e7ay ka\u015f\u0131\u011f\u0131 tohum. Kuruyemi\u015fler, sistemimizdeki serbest radikalleri temizlerken bilinen sa\u011fl\u0131kl\u0131 ya\u011flar, lif, protein ve en \u00f6nemlisi antioksidanlar ekler. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in harikalar.<\/span><\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-06\/3kic9bc_nuts_625x300_10_June_20.jpg\" alt=\"3kic9bc\" \/><\/figure>\n<p><sup><em>Kuruyemi\u015fler sa\u011fl\u0131kl\u0131 ya\u011flar, lif, protein ve en \u00f6nemlisi antioksidanlar ekler.<\/em><\/sup><\/p>\n<h3><span>Egzersize Geri D\u00f6n<\/span><\/h3>\n<p><span>Egzersiz alan\u0131nda hi\u00e7bir \u015fey yapmamak i\u00e7in bu zaman\u0131 alanlar\u0131n yeniden ba\u015flamas\u0131 gerekiyor. Kilitlenme oldu\u011funda nerede oldu\u011funu bo\u015f ver, her \u015feye yeniden ba\u015flamal\u0131s\u0131n. Hemen y\u00fcksek egzersiz seviyesine geri d\u00f6nmeyin &#8211; yava\u015f\u00e7a oraya ge\u00e7in. Ve orta d\u00fczeyde egzersiz yapanlar, bir sonraki seviyeye ge\u00e7ebilirler, ancak yava\u015f yava\u015f.<\/span><\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-05\/vp6p2rk8_exercise_625x300_18_May_20.jpg\" alt=\"vp6p2rk8\" \/><\/figure>\n<p><sup><em>Evde egzersiz yaparken t\u00fcm dikkat da\u011f\u0131t\u0131c\u0131 \u015feyleri uzak tutun.<\/em><\/sup><\/p>\n<p><span>Bunlar test s\u00fcreleridir ve \u00e7ok \u015fey kilidini a\u00e7sa da, s\u0131k s\u0131k el y\u0131kama ve dezenfektan ile birlikte minimum sosyal temas s\u00fcrd\u00fcr\u00fclmesi gerekir. Hayat\u0131m\u0131z\u0131 geri alaca\u011f\u0131z, ancak ev yap\u0131m\u0131 yemeklere sahip olmak, geleneksel yiyecekleri yeniden ke\u015ffetmek, el ve v\u00fccut hijyeni, aile ile kaliteli zaman ge\u00e7irmek ve bir s\u00fcre hareketsiz oturmak gibi yeniden e\u011fitim almaya zorland\u0131\u011f\u0131m\u0131z iyi al\u0131\u015fkanl\u0131klar unutulmamal\u0131d\u0131r. Her bulut i\u00e7in bir umut \u0131\u015f\u0131\u011f\u0131 vard\u0131r ve g\u00fcne\u015f her karanl\u0131k geceden sonra parlar.<\/span><\/p>\n<h4>G\u00fcvende kal\u0131n, sa\u011fl\u0131kl\u0131 kal\u0131n ve b\u00f6lgeye geri d\u00f6n\u00fcn!<\/h4>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Yava\u015f yava\u015f evlerimizden \u00e7\u0131karken, ofise gitmeye ba\u015flarken, bunu yapacak dayan\u0131kl\u0131l\u0131\u011f\u0131n orada olmad\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcyoruz. Kendimizi yeniden ba\u011flaman\u0131n zaman\u0131 geldi &#8211; sadece [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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