{"id":17505,"date":"2023-09-27T14:16:18","date_gmt":"2023-09-27T12:16:18","guid":{"rendered":"https:\/\/indeks.mk\/?p=17505"},"modified":"2023-09-27T14:16:18","modified_gmt":"2023-09-27T12:16:18","slug":"ndryshimi-i-stineve-e-ben-me-te-veshtire-zgjimin-ne-mengjes","status":"publish","type":"post","link":"https:\/\/indeks.bilten.mk\/?p=17505","title":{"rendered":"Ndryshimi i stin\u00ebve e b\u00ebn m\u00eb t\u00eb v\u00ebshtir\u00eb zgjimin n\u00eb m\u00ebngjes"},"content":{"rendered":"

N\u00ebse zgjimi n\u00eb m\u00ebngjes \u00ebsht\u00eb nj\u00eb mision i v\u00ebshtir\u00eb p\u00ebr ju, at\u00ebher\u00eb faj\u00ebsoni ndryshimin e stin\u00ebve. Ekspert\u00ebt mjek\u00ebsor\u00eb shpjegojn\u00eb se me ardhjen e pranver\u00ebs, moti dhe humori ndryshojn\u00eb me shpesh se zakonisht.<\/strong><\/p>\n

N\u00ebse ndiheni t\u00eb lodhur n\u00eb m\u00ebngjes, jeni akoma n\u00eb koh\u00eb p\u00ebr t\u00eb rifituar energjin\u00eb. Kjo arrihet duke ndryshuar m\u00ebnyr\u00ebn e t\u00eb fjeturit, regjimin ushqimor dhe duke kryer m\u00eb shum\u00eb aktivitet fizik.<\/p>\n

Ushqyerja e mir\u00eb \u00ebsht\u00eb tep\u00ebr e r\u00ebnd\u00ebsishme p\u00ebr t\u00eb pasur nj\u00eb fillim t\u00eb mbar\u00eb n\u00eb m\u00ebngjes jo vet\u00ebm gjat\u00eb dimrit por edhe tranzicionit t\u00eb stin\u00ebve. Tek ky artikull do t\u00eb gjeni disa k\u00ebshilla t\u00eb vyera q\u00eb do e b\u00ebjn\u00eb zgjimin n\u00eb m\u00ebngjes jo aq t\u00eb v\u00ebshtir\u00eb. K\u00ebto k\u00ebshilla jan\u00eb t\u00eb r\u00ebnd\u00ebsishme, sepse v\u00ebshtir\u00ebsia n\u00eb t\u00eb fjetur dhe p\u00ebr t\u2019u zgjuar, ju b\u00ebn m\u00eb t\u00eb lodhur gjat\u00eb dit\u00ebs, nxit dhimbjet e kok\u00ebs dhe ju shtyn t\u00eb hani m\u00eb shum\u00eb \u00ebmb\u00eblsira.<\/p>\n

Duke n\u00ebnvizuar r\u00ebnd\u00ebsin\u00eb e gjumit, ekspert\u00ebt thon\u00eb se n\u00ebse flini m\u00eb pak se gjasht\u00eb or\u00eb, n\u00ebse flini m\u00eb shum\u00eb se 9 or\u00eb, n\u00ebse b\u00ebni gjum\u00eb t\u00eb nd\u00ebrprer\u00eb, sistemi imunitar dob\u00ebsohet, metabolizmi ngadal\u00ebsohet dhe gjendja mendore p\u00ebrkeq\u00ebsohet.<\/p>\n

Melatonina \u00ebsht\u00eb e nevojshme p\u00ebr nj\u00eb gjum\u00eb cil\u00ebsor. Prodhimi i saj nxitet nga err\u00ebsira.<\/p>\n

Ekspert\u00ebt thon\u00eb se p\u00ebr t\u00eb arritur k\u00ebt\u00eb, duhet t\u00eb fikni t\u00eb gjitha pajisjet elektronike q\u00eb l\u00ebshojn\u00eb nj\u00eb ndri\u00e7im t\u00eb v\u00ebshtir\u00eb. Sasia m\u00eb e madhe e melatonin\u00ebs \u00e7lirohet n\u00eb or\u00ebn 2 t\u00eb m\u00ebngjesit, kur gjumi \u00ebsht\u00eb m\u00eb i thell\u00eb.<\/p>\n

B\u00ebni nj\u00eb banj\u00eb t\u00eb ngroht\u00eb, qet\u00ebsohuni p\u00ebrpara gjumit dhe p\u00ebrpiquni mos t\u00eb hani pas or\u00ebs 20.00.<\/p>\n

Nj\u00eb m\u00ebngjes i sh\u00ebndetsh\u00ebm p\u00ebrb\u00ebhet nga vez\u00ebt, djathi, gjiza, qum\u00ebshti, gjalpi, avokado dhe arrat. Dreka dhe darka duhet t\u00eb p\u00ebrb\u00ebhen nga perimet dhe proteinat.<\/p>\n

Ju duhet t\u00eb kufizoni karbohidratet dhe t\u00eb konsumoni m\u00eb shum\u00eb lak\u00ebr dhe lulelak\u00ebr. Ato p\u00ebrmbajn\u00eb vitamin\u00eb K dhe kal\u00e7ium q\u00eb ju mbrojn\u00eb nga radikalet e lira.<\/p>\n

Mos lini m\u00ebnjan\u00eb panxharin dhe spinaqin q\u00eb p\u00ebrmbajn\u00eb antioksidant\u00eb dhe enzim\u00ebn Q10. Konsumoni m\u00eb shum\u00eb arror\u00eb, \u00e7okollat\u00eb t\u00eb zez\u00eb, presh, shparg, thjer\u00ebza jeshile dhe qep\u00eb.<\/p>\n

Supa e mishit \u00ebsht\u00eb burim i shk\u00eblqyer kolagjeni. Frutat e pyllit, karrotat, portokallet, specat dhe barishtet duhen konsumuar me bujari. Qep\u00ebt, majdanozi dhe sallata jeshile duhet t\u00eb jen\u00eb pjes\u00eb e regjimit tuaj ushqimor. Mos harroni peshkun t\u00eb pakt\u00ebn dy her\u00eb n\u00eb jav\u00eb. Ai e furnizon organizmin me acidet yndyrore Omega-3.<\/p>\n

Shmangni stresin, \u00ebsht\u00eb k\u00ebshilla m\u00eb e p\u00ebrs\u00ebritur por m\u00eb e vyer nga t\u00eb gjitha. Optimizmi \u00ebsht\u00eb thelb\u00ebsor p\u00ebr nj\u00eb jet\u00eb dhe sh\u00ebndet t\u00eb mir\u00eb.<\/p>\n

Mir\u00ebpo, aktiviteti fizik \u00ebsht\u00eb i nevojsh\u00ebm p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar nivelet e energjis\u00eb dhe do ju fal\u00eb shum\u00eb gjall\u00ebri. Fal\u00eb aktivitetit fizik, truri do t\u00eb furnizohet me m\u00eb shum\u00eb energji. Rrjedhimisht ju do t\u00eb keni nj\u00eb kujtes\u00eb t\u00eb fort\u00eb. Mjafton ecja p\u00ebr t\u00eb larguar stresin dhe ankthin dhe p\u00ebr t\u00eb pasur nj\u00eb sh\u00ebndet mendor optimal.<\/p>\n

Gjat\u00eb aktivitetit fizik, trupi \u00e7liron endorfin\u00eb, q\u00eb ju ndihmon t\u00eb luftoni depresionin. P\u00ebr nj\u00eb jet\u00eb t\u00eb sh\u00ebndetshme kryeni t\u00eb pakt\u00ebn 30 minuta aktivitet fizik n\u00eb tre dit\u00eb t\u00eb jav\u00ebs. Top24<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00ebse zgjimi n\u00eb m\u00ebngjes \u00ebsht\u00eb nj\u00eb mision i v\u00ebshtir\u00eb p\u00ebr ju, at\u00ebher\u00eb faj\u00ebsoni ndryshimin e stin\u00ebve. Ekspert\u00ebt mjek\u00ebsor\u00eb shpjegojn\u00eb se me ardhjen e pranver\u00ebs, moti<\/p>\n","protected":false},"author":14,"featured_media":17507,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[54],"tags":[],"class_list":["post-17505","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-indeks"],"_links":{"self":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/posts\/17505","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=17505"}],"version-history":[{"count":0,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/posts\/17505\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/media\/17507"}],"wp:attachment":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=17505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=17505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=17505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}