{"componentChunkName":"component---src-templates-blog-post-js","path":"/healthy-habits/","webpackCompilationHash":"1c994a1c990b4f81c507","result":{"data":{"site":{"siteMetadata":{"title":"الاکلنگ: اختلال دوقطبی در نوجوانان","author":"‍‍ پریسا پدرام، دکترای روان‌شناسی"}},"markdownRemark":{"id":"f3f39894-afd3-5d79-9990-7ce7e0624ee6","excerpt":"…","html":"<p>عادت‌های رفتاری درست می‌تونن به تعادل خلق کمک کنن.</p>\n<ul>\n<li>خواب کافی،</li>\n<li>تغذیه سالم، و</li>\n<li>فعالیت مناسب</li>\n</ul>\n<p> عادت‌هایی هستند که کمک می‌کنند خلق‌و‌خوی ما ثبات بیشتری داشته باشه و حال بهتری داشته باشیم. با این انتخاب‌ها شما کنترل بیماری رو در دست‌تون می‌گیرین. در مورد این سه عادت از خودتان سوال کنید و براش تصمیم بگیرین. بروشور‌های مقابل به شما کمک می‌کنه که در این مسیر قدم بردارید.</p>\n<p>خواب کافی کمک می‌کنه که نوسان خلق‌مون کم بشه.</p>\n<p><figure class=\"md-figure\"><span\n      class=\"gatsby-resp-image-wrapper\"\n      style=\"position: relative; display: block; margin-left: auto; margin-right: auto; margin-bottom: 50px; max-width: 590px;\"\n    >\n      <a\n    class=\"gatsby-resp-image-link\"\n    href=\"/static/9fada5ac654e994ea4604978c822bf4a/beee6/sleep.png\"\n    style=\"display: block\"\n    target=\"_blank\"\n    rel=\"noopener\"\n  >\n    <span\n    class=\"gatsby-resp-image-background-image\"\n    style=\"padding-bottom: 133.33333333333331%; position: relative; bottom: 0; left: 0; background-image: url('data:image/png;base64,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'); background-size: cover; display: block;\"\n  ></span>\n  <img\n        class=\"gatsby-resp-image-image\"\n        alt=\"sleep\"\n        title=\"sleep\"\n        src=\"/static/9fada5ac654e994ea4604978c822bf4a/b9e4f/sleep.png\"\n        srcset=\"/static/9fada5ac654e994ea4604978c822bf4a/cf440/sleep.png 148w,\n/static/9fada5ac654e994ea4604978c822bf4a/d2d38/sleep.png 295w,\n/static/9fada5ac654e994ea4604978c822bf4a/b9e4f/sleep.png 590w,\n/static/9fada5ac654e994ea4604978c822bf4a/f9b6a/sleep.png 885w,\n/static/9fada5ac654e994ea4604978c822bf4a/2d849/sleep.png 1180w,\n/static/9fada5ac654e994ea4604978c822bf4a/beee6/sleep.png 1728w\"\n        sizes=\"(max-width: 590px) 100vw, 590px\"\n      />\n  </a>\n    </span><figcaption>خواب کافی</figcaption></figure></p>\n<p>در ضمن، فعالیت بدنی مناسب هم در تنظیم خلق‌مون نقش داره.</p>\n<p><figure class=\"md-figure\"><span\n      class=\"gatsby-resp-image-wrapper\"\n      style=\"position: relative; display: block; margin-left: auto; margin-right: auto; margin-bottom: 50px; max-width: 590px;\"\n    >\n      <a\n    class=\"gatsby-resp-image-link\"\n    href=\"/static/7708b36378920a270ecb150d290687a6/beee6/exercise.png\"\n    style=\"display: block\"\n    target=\"_blank\"\n    rel=\"noopener\"\n  >\n    <span\n    class=\"gatsby-resp-image-background-image\"\n    style=\"padding-bottom: 133.33333333333331%; position: relative; bottom: 0; left: 0; background-image: url('data:image/png;base64,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'); background-size: cover; display: block;\"\n  ></span>\n  <img\n        class=\"gatsby-resp-image-image\"\n        alt=\"exercise\"\n        title=\"exercise\"\n        src=\"/static/7708b36378920a270ecb150d290687a6/b9e4f/exercise.png\"\n        srcset=\"/static/7708b36378920a270ecb150d290687a6/cf440/exercise.png 148w,\n/static/7708b36378920a270ecb150d290687a6/d2d38/exercise.png 295w,\n/static/7708b36378920a270ecb150d290687a6/b9e4f/exercise.png 590w,\n/static/7708b36378920a270ecb150d290687a6/f9b6a/exercise.png 885w,\n/static/7708b36378920a270ecb150d290687a6/2d849/exercise.png 1180w,\n/static/7708b36378920a270ecb150d290687a6/beee6/exercise.png 1728w\"\n        sizes=\"(max-width: 590px) 100vw, 590px\"\n      />\n  </a>\n    </span><figcaption>فعالیت مناسب</figcaption></figure></p>\n<p>علاوه بر این‌ها، غذاهای سالم می‌تونند به آرامش‌ ما کمک کنند.</p>\n<p><figure class=\"md-figure\"><span\n      class=\"gatsby-resp-image-wrapper\"\n      style=\"position: relative; display: block; margin-left: auto; margin-right: auto; margin-bottom: 50px; max-width: 590px;\"\n    >\n      <a\n    class=\"gatsby-resp-image-link\"\n    href=\"/static/0400d2acb47bd71a6a993510976e18c4/beee6/diet.png\"\n    style=\"display: block\"\n    target=\"_blank\"\n    rel=\"noopener\"\n  >\n    <span\n    class=\"gatsby-resp-image-background-image\"\n    style=\"padding-bottom: 133.33333333333331%; position: relative; bottom: 0; left: 0; background-image: url('data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAABQAAAAbCAYAAAB836/YAAAACXBIWXMAAA7EAAAOxAGVKw4bAAAGHUlEQVRIx32Va1CU5xmGVzKdTCbaJtNkhrGxFhBYToKtya9kJplpO/3jj7YxA+k5jZoYjWcOe2Q5RCxJ1KpRa8e22kyHpGlHEtNYhKAJCLIIy8LCLns+AHsEdgFLCL367IKK005/3PN++36z13ffz/N876fw+/34vG68HidulwOX047TMYrdZiXgsPPcmaMoKl7jAd1eFOrdotdXSH5rZNXuQaGX+7X7USSBXq8Hz/8FvirAfcuQXfdDNXvuAeuWgb4U0HU/cPQO8O1l4N6Um1WaFc6SsKSS9+4D+rwpoGsFcFSAfrl+7qwAK1+5C1SoXluOLk5Vu5avRToB1x24H+j+L6BjGbjkME2U+XYNX6uv4CHDAR6pq2BNXTnpjVoerD20XMNA4H86TNZwCSg1rNwp7naz+cybPHv+BE+eeQvl8XqePneMp39/nO9dOM3Db1QKcN8dh757QJFToKmmrHCYdPdwzaFU7LQ7HddKTZO10+9hlWE/D9TfbYpXxsaN2+1MOXQ4bCsc3oucdLk0JgKSzqZJ51cla1edHBl52GFxOTY2RnAiTCQ8RWgiwoR/HL/HgyMJvNPl8h18RSBpAkyTZqSlwKLKHeJuP4/oD7Bev5vna7ejmJ6MMxWLE4vGiYZiRMaCRMfD+FxufHYbzyRrWLUz9UeFVmqklVW9jzUGFVsuNnHy4AvcfFVJVFUAqnQU8ckpktDJyJSAQoQD4ymox+HEa7Px41NHWLf3pzx54Jds3lMqaym5FWVs1b6E2fATQjvWguGb8JYAjxUKMDFPIjop0BnC4xLZ4yMksZ1WKyMjNqyNW3H9bDW+Xz9O6OWvMrFtNYGdjxJ8/TF8ux4jotvAVEMJ06JE40YUtzvPc/t3LzB1+iU8HVcZGRjEbh7CajIzaLYQeWcrs5XpTOs3kNBlEahS4qnMw12Vj1e3iXhdEcHaTYTrv70EXLy4hS9qson/4iHG1d/F1N5K37U2TDc6GDIPM3nuRRb06/hXTS7zhhy+lPXL2jyoV8IbosMS9TcbJbLoaAGKhfd/xW1dHq6fr8X8chGfNf2R9ua/0Xq5mfa2dnynysRVFmP6QgK6fNyajfi1xXg0m4gZCglWl+DUPcVEzeZUdMX8b59hdrvU6Eer6S7/IW1//QvXPrrEtSv/oLujC8/JUiLqTMLVBUzoChnXbiSShCfX6iKBFhGtKSFeL2qQyPHBm0RPbMPX+AqWlsuYOzsYuXWL0f5+LIMWoudKWZTIC3VKFmpzWKxNRl7Sv2VvsV7iN+TDEVGjEkUsOksslGDUYhdHPXS2X6e3s4sbn37K5SstWI6V4a/IxqXehFctDdAW4FSV4BBNiEun7Ieri/HqvyOxiwQYniYWiDDuGcM+bKfvppG+nh76jDfpNQ0QPFNGQvUtwhJ3UicDrFUSk5pP6/OZ1BcQNxQwI6Bp0Zw0STEeCDLm9uO0ObAODWMbGsRmGWJkUMbGYiV69kXmVOuYrc5jTp/DbX12ap0W+Lwhl1mDkhlDPl9I5xcPZ6Nw2peOK8foqIAsjAjQYhbYgIkBeUDsbBmTFeuxV5YwXF4kHZfIFUWMiLzyuo1UFjNSVYJbXSyTIA5dLvmW2K0MGbvp7elmoL8X80C/APvolwH3H3+e+ap1zEjMhCZ7Sdps5uUNSWiTjnNYqMmRWc5hvjYThVuOLdvnrXz0po5LHzTxeftV+nq7MfUZMUlsy5EtRA89QUydT0wlUVUbCKmyCVblyl4OIdGEJk/qmkuiOgOFx+3C3NJMkxyU7/9Zhrr1CsbujhS0f9CE8/QPcO7NxK4qZvRQPp7yPKwHC7EdzMcp17byfEYrCiS+koBGHLqcTobbmvnnn07x8aW/03W9lX5jlwC76O0zEXzv+4Qb1tBf+iiR/U8wo5Goqixm1Fl31zmtSJ/JXPU3BChNsXR8wgX5Vvyh6V0+bPmYls/a6DXeSAHD7z1F8OiDXN2SLidMugCzmarKXFZGStPqDOLaDGb0a6XL0l1L5xVOnGzgnQvnufjhBzS3foKxpxPjLZnDd+UdPfc417c/i3fb16UpUrvKLFGmKINJ0bTMaUKzXkYrnf8AD+nkF8XcQfwAAAAASUVORK5CYII='); background-size: cover; display: block;\"\n  ></span>\n  <img\n        class=\"gatsby-resp-image-image\"\n        alt=\"diet\"\n        title=\"diet\"\n        src=\"/static/0400d2acb47bd71a6a993510976e18c4/b9e4f/diet.png\"\n        srcset=\"/static/0400d2acb47bd71a6a993510976e18c4/cf440/diet.png 148w,\n/static/0400d2acb47bd71a6a993510976e18c4/d2d38/diet.png 295w,\n/static/0400d2acb47bd71a6a993510976e18c4/b9e4f/diet.png 590w,\n/static/0400d2acb47bd71a6a993510976e18c4/f9b6a/diet.png 885w,\n/static/0400d2acb47bd71a6a993510976e18c4/2d849/diet.png 1180w,\n/static/0400d2acb47bd71a6a993510976e18c4/beee6/diet.png 1728w\"\n        sizes=\"(max-width: 590px) 100vw, 590px\"\n      />\n  </a>\n    </span><figcaption>تغذیه سالم</figcaption></figure></p>\n<!-- https://www.instagram.com/p/BzIlft0hBch/ -->\n<!-- https://www.instagram.com/p/BzIl2kahvvF/ -->\n<!-- https://www.instagram.com/p/BzIluc8hplP/ -->\n<!-- https://www.instagram.com/p/BzIln8_hhex/ -->","frontmatter":{"title":"عادت‌های رفتاری سالم","date":"June 25, 2019"}}},"pageContext":{"isCreatedByStatefulCreatePages":false,"slug":"/healthy-habits/","previous":{"fields":{"slug":"/about-us/"},"frontmatter":{"title":"درباره ما"}},"next":{"fields":{"slug":"/emotional-triggers/"},"frontmatter":{"title":"ماشه‌چکان‌های احساسات"}}}}}