Kontrol edip neyi kontrol ederim<\/p>
\u00c7e\u015fitli fakt\u00f6rler genel boyunuza katk\u0131da bulunur. Genetik fakt\u00f6rlerin son boyunun y\u00fczde 60 ila 80’ini olu\u015fturdu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcyor. Beslenme ve egzersiz gibi baz\u0131 \u00e7evresel fakt\u00f6rler genellikle kalan y\u00fczdeyi olu\u015fturur.<\/p>
1 ya\u015f ve ergenlik aras\u0131nda, \u00e7o\u011fu insan her y\u0131l yakla\u015f\u0131k 2 in\u00e7 y\u00fckseklik kazan\u0131r. Ergenlik vurdu\u011funda, y\u0131lda 4 in\u00e7 oran\u0131nda b\u00fcy\u00fcyebilirsiniz. Ancak, herkes farkl\u0131 bir h\u0131zda b\u00fcy\u00fcr.<\/p>
K\u0131zlar i\u00e7in, bu b\u00fcy\u00fcme f\u0131\u015fk\u0131rtmaya genellikle gen\u00e7 y\u0131llar\u0131n ba\u015flar\u0131nda ba\u015flar. Erkekler, ergenliklerinin sonuna kadar bu ani boy art\u0131\u015f\u0131n\u0131 ya\u015fayamayabilirler.<\/p>
Ergenlik d\u00f6neminden sonra genellikle boylar\u0131n\u0131 uzatursun. Bu, bir yeti\u015fkin olarak boyunuzu art\u0131rma olas\u0131l\u0131\u011f\u0131n\u0131z d\u00fc\u015f\u00fck oldu\u011fu anlam\u0131na gelir.<\/p>
Ancak, b\u00fcy\u00fcme potansiyelinizi en \u00fcst d\u00fczeye \u00e7\u0131karman\u0131z\u0131 sa\u011flamak i\u00e7in ergenlik boyunca yapabilece\u011finiz baz\u0131 \u015feyler vard\u0131r. Genel refah\u0131 te\u015fvik etmek ve boyunuzu korumak i\u00e7in bunlara bir yeti\u015fkin olarak devam etmelisiniz.<\/p>
B\u00fcy\u00fcme y\u0131llar\u0131n\u0131zda, v\u00fccudunuzun ihtiya\u00e7 duydu\u011fu t\u00fcm besinleri elde etmeniz \u00e7ok \u00f6nemlidir.<\/p>
Diyetiniz \u015funlar\u0131 i\u00e7ermelidir:<\/p>
\u015eunlar\u0131 i\u00e7eren yiyecekleri s\u0131n\u0131rlamal\u0131 veya ka\u00e7\u0131nmal\u0131s\u0131n\u0131z:<\/p>
Alttaki bir t\u0131bbi durum veya daha b\u00fcy\u00fck ya\u015f, kemik yo\u011funlu\u011funuzu etkileyerek boyunuzun d\u00fc\u015fmesine neden oluyorsa, kalsiyum al\u0131m\u0131n\u0131z\u0131 artt\u0131r\u0131n. Genellikle 50 ya\u015f\u0131n \u00fczerindeki kad\u0131nlar\u0131n ve 70 ya\u015f\u0131n \u00fczerindeki erkeklerin g\u00fcnde 1.200 miligram (mg) kalsiyum t\u00fcketmesi \u00f6nerilir.<\/p>
D vitamini kemik sa\u011fl\u0131\u011f\u0131n\u0131 da destekler. Yayg\u0131n D vitamini kaynaklar\u0131 aras\u0131nda ton bal\u0131\u011f\u0131, g\u00fc\u00e7lendirilmi\u015f s\u00fct ve yumurta sar\u0131s\u0131 bulunur. Diyetinizde yeterli D vitamini alm\u0131yorsan\u0131z, \u00f6nerilen g\u00fcnl\u00fck miktar\u0131 kar\u015f\u0131lamak i\u00e7in bir takviye almak hakk\u0131nda doktorunuzla konu\u015fun.<\/p>
\u00c7ocuklarda y\u00fcksekli\u011fi art\u0131rmak ve ya\u015fl\u0131 yeti\u015fkinlerde k\u00fc\u00e7\u00fclme ile m\u00fccadele etmek i\u00e7in takviyelerin uygun olabilece\u011fi sadece birka\u00e7 durum vard\u0131r.<\/p>
\u00d6rne\u011fin, insan b\u00fcy\u00fcme hormonu (HGH) \u00fcretiminizi etkileyen bir durumunuz varsa, doktorunuz sentetik HGH i\u00e7eren bir takviye \u00f6nerebilir.<\/p>
Ek olarak, ya\u015fl\u0131 yeti\u015fkinler osteoporoz risklerini azaltmak i\u00e7in D vitamini veya kalsiyum takviyesi almak isteyebilirler.<\/p>
Di\u011fer t\u00fcm durumlarda, y\u00fckseklik hakk\u0131nda vaatleri olan takviyelerden ka\u00e7\u0131nmal\u0131s\u0131n\u0131z. B\u00fcy\u00fcme plakalar\u0131n\u0131z bir araya geldikten sonra, ek etiketin reklam\u0131n\u0131 yapt\u0131\u011f\u0131ndan ba\u011f\u0131ms\u0131z olarak boyunuzu art\u0131rma \u015fans\u0131n\u0131z yoktur.<\/p>
Bazen uykuda k\u0131vrakl\u0131k uzun vadede boyunuzu etkilemez. Ancak ergenlik d\u00f6neminde d\u00fczenli olarak \u00f6nerilen miktardan daha az tutar al\u0131rsan\u0131z, komplikasyonlara yol a\u00e7abilir.<\/p>
Bunun nedeni, v\u00fccudunuzun uyurken HGH salg\u0131lamaktad\u0131r. Yeterince g\u00f6z kapam\u0131yorsan\u0131z, bu hormonun ve di\u011ferlerinin \u00fcretimi d\u00fc\u015febilir.<\/p>
\u015e\u00f6yle \u00f6nerildi:<\/p>
Ekstra uyku almak HGH \u00fcretimini bile art\u0131rabilir, bu y\u00fczden devam edin ve bu g\u00fc\u00e7 \u015fekerlemesi al\u0131n.<\/p>
D\u00fczenli egzersizin bir\u00e7ok faydas\u0131 vard\u0131r. Kaslar\u0131n\u0131z\u0131 ve kemiklerinizi g\u00fc\u00e7lendirir, sa\u011fl\u0131kl\u0131 bir kiloyu koruman\u0131za yard\u0131mc\u0131 olur ve HGH \u00fcretimini te\u015fvik eder.<\/p>
Okuldaki \u00e7ocuklar g\u00fcnde en az bir saat egzersiz yapmal\u0131d\u0131r. Bu s\u00fcre zarf\u0131nda, \u015fu konulara odaklanmal\u0131d\u0131rlar:<\/p>
Bir yeti\u015fkin olarak egzersiz yapman\u0131n da faydalar\u0131 vard\u0131r. Genel sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 koruman\u0131za yard\u0131mc\u0131 etmenin yan\u0131 s\u0131ra, osteoporoz riskinizi azaltmaya da yard\u0131mc\u0131 olabilir. Bu durum kemikleriniz zay\u0131flad\u0131\u011f\u0131nda veya k\u0131r\u0131lganla\u015ft\u0131\u011f\u0131nda ortaya \u00e7\u0131kar ve kemik yo\u011funlu\u011fu kayb\u0131na neden olur. Bu senin “k\u00fc\u00e7\u00fclmene” neden olabilir.<\/p>
Riskinizi azaltmak i\u00e7in haftada birka\u00e7 kez y\u00fcr\u00fcmeyi, tenis oynamay\u0131 veya yoga yapmay\u0131 deneyin.<\/p>
K\u00f6t\u00fc duru\u015f sizi oldu\u011fundan daha k\u0131sa g\u00f6sterebilir. Ve zamanla, \u00e7\u00f6kme veya sarkma da ger\u00e7ek boyunuzu etkileyebilir.<\/p>
S\u0131rt\u0131n\u0131z do\u011fal olarak \u00fc\u00e7 yerden k\u0131vr\u0131lmal\u0131d\u0131r. D\u00fczenli olarak \u00e7\u00f6k\u00fcyor veya sark\u0131yorsan\u0131z, bu e\u011friler yeni duru\u015funuza uyum sa\u011flamak i\u00e7in kayabilir. Bu boyun ve s\u0131rt\u0131n\u0131zda a\u011fr\u0131ya neden olabilir.<\/p>
Nas\u0131l durdu\u011funuza, oturdu\u011funuza ve uyudu\u011funuza dikkat ederek anahtard\u0131r. Ergonomiyi g\u00fcnl\u00fck rutininize nas\u0131l dahil edebilece\u011finizi doktorunuzla konu\u015fun. \u0130htiya\u00e7lar\u0131n\u0131za ba\u011fl\u0131 olarak, duru\u015funuzu d\u00fczeltmek i\u00e7in gereken tek \u015fey ayakta duran bir masa veya haf\u0131zal\u0131 k\u00f6p\u00fck yast\u0131k olabilir.<\/p>
Hedefli duru\u015f egzersizleri size g\u00f6re de\u011filse yogay\u0131 deneyin. Bu t\u00fcm v\u00fccut uygulamas\u0131 kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirebilir, v\u00fccudunuzu hizalayabilir ve duru\u015funuza yard\u0131mc\u0131 olabilir. Bu daha uzun durmana yard\u0131mc\u0131 olur.<\/p>
Yogay\u0131 kendi evinizin konforunda veya yerel spor salonunuzda veya st\u00fcdyonuzda grup ortam\u0131nda yapabilirsiniz. Nereden ba\u015flayaca\u011f\u0131n\u0131z\u0131 bilmiyorsan\u0131z YouTube’da yeni ba\u015flayan bir yoga rutini aray\u0131n.<\/p>
Duru\u015fu iyile\u015ftirmek i\u00e7in baz\u0131 pop\u00fcler pozlar \u015funlard\u0131r:<\/p>
\u00c7o\u011fu durumda, ergenlikle i\u015finiz bitti\u011finde en y\u00fcksek y\u00fcksekli\u011finize ula\u015f\u0131rs\u0131n\u0131z. Yeti\u015fkinlik d\u00f6neminde bu y\u00fcksekli\u011fi korumak i\u00e7in yapabilece\u011finiz \u015feyler olsa da, b\u00fcy\u00fcme g\u00fcnleriniz \u00e7ok geride kald\u0131.<\/p> ","protected":false},"excerpt":{"rendered":"
Kontrol edip neyi kontrol ederim \u00c7e\u015fitli fakt\u00f6rler genel boyunuza katk\u0131da bulunur. Genetik fakt\u00f6rlerin son boyunun y\u00fczde 60 ila 80’ini olu\u015fturdu\u011fu […]<\/p>\n","protected":false},"author":2,"featured_media":7016,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[140],"tags":[],"class_list":["post-7014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/10\/height-comp.jpg","categories_details":[{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7792,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=7014"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7014\/revisions"}],"predecessor-version":[{"id":16789,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/7014\/revisions\/16789"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/7016"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=7014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=7014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=7014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}