\u00c7do gj\u00eb p\u00ebrtej k\u00ebsaj \u201cnuk funksionon\u201d<\/p>\n
Sa her\u00eb q\u00eb ham\u00eb m\u00eb shum\u00eb se sa \u00ebsht\u00eb planifikuar, ndihemi t\u00eb lodhur dhe kemi d\u00ebshir\u00ebn t\u00eb \u201crrotullohemi\u201d n\u00eb shtrat.<\/p>\n
Ndodh nj\u00eb r\u00ebnie fizike dhe mendore dhe kjo m\u00eb s\u00eb shumti gjat\u00eb festave, sepse ushqimi i bollsh\u00ebm e largon v\u00ebmendjen nga sasia e nevojshme.<\/p>\n
Lind pyetja, cila \u00ebsht\u00eb gj\u00ebja m\u00eb e mir\u00eb p\u00ebr t\u00eb mposhtur lodhjen \u2013 flem\u00eb, pim\u00eb kafe apo b\u00ebjm\u00eb sh\u00ebtitje?<\/p>\n
Ka shum\u00eb faktor\u00eb q\u00eb mund t\u00eb kontribuojn\u00eb n\u00eb p\u00ebrgjumjen e k\u00ebsaj pasditeje, duke p\u00ebrfshir\u00eb gjumin e keq, zgjedhjen e keqe t\u00eb ushqimit ose shum\u00eb ushqim n\u00eb drek\u00eb, munges\u00ebn e drit\u00ebs s\u00eb diellit, munges\u00ebn e st\u00ebrvitjes ose hidratimi i pamjaftuesh\u00ebm, transmeton Telegrafi.<\/p>\n
N\u00ebse doni ta zgjidhni k\u00ebt\u00eb p\u00ebrgjumje, ka disa k\u00ebshilla, secila prej t\u00eb cilave merr 15 deri n\u00eb 20 minuta:<\/p>\n
T\u00eb dremiteni, po apo jo<\/p>\n
Shumica e njer\u00ebzve e ndiejn\u00eb nevoj\u00ebn p\u00ebr t\u00eb b\u00ebr\u00eb nj\u00eb sy gjum\u00eb pasdite, por vet\u00ebm nj\u00eb p\u00ebrqindje e vog\u00ebl prej nesh as q\u00eb mund ta imagjinoj\u00eb gjumin gjat\u00eb dit\u00ebs. N\u00eb at\u00eb rast duhen gjetur m\u00ebnyra t\u00eb ndryshme p\u00ebr t\u00eb kap\u00ebrcyer lodhjen, gj\u00eb q\u00eb \u00ebsht\u00eb konfirmuar nga Shoqata Psikologjike Amerikane. Megjithat\u00eb, nj\u00eb sy gjum\u00eb i shkurt\u00ebr prej 15 deri n\u00eb 20 minuta \u00ebsht\u00eb v\u00ebrtetuar se ka shum\u00eb p\u00ebrfitime:<\/p>\n
\u2013 \u201cMbushni baterit\u00eb\u201d
\n\u2013 Rregullon disponimin
\n\u2013 Ulni stresin dhe presionin e gjakut
\n\u2013 P\u00ebrmir\u00ebsoni vigjilenc\u00ebn dhe do t\u00eb parandaloni gabimet n\u00eb vendimmarrje<\/p>\n
Megjith\u00ebse k\u00ebrkimet kan\u00eb treguar se nj\u00eb sy gjum\u00eb 30 deri n\u00eb 60 minuta mund t\u00eb rris\u00eb kreativitetin dhe kujtes\u00ebn, dremitjet m\u00eb t\u00eb gjata mund t\u2019ju ngadal\u00ebsojn\u00eb dhe prishin orarin tuaj t\u00eb gjumit t\u00eb nat\u00ebs, ve\u00e7an\u00ebrisht n\u00ebse flini von\u00eb pasdite. Koha m\u00eb e mir\u00eb p\u00ebr t\u2019u shtrir\u00eb p\u00ebr 15 deri n\u00eb 20 minuta \u00ebsht\u00eb nga ora 12:30 deri n\u00eb 14:30. Matthew Walker, autor i librit \u201cPse flem\u00eb\u201d, rekomandon dremitjen p\u00ebr t\u00eb kuptuar m\u00eb mir\u00eb ritmin tuaj natyror cirkadian dhe ciklet e gjumit.<\/p>\n
Nj\u00eb sh\u00ebtitje<\/p>\n
N\u00ebse nj\u00eb sy gjum\u00eb pas drek\u00ebs nuk \u00ebsht\u00eb nj\u00eb opsion p\u00ebr shkak t\u00eb pun\u00ebs suaj, do t\u00eb ishte m\u00eb mir\u00eb t\u00eb b\u00ebni nj\u00eb sh\u00ebtitje 15 deri n\u00eb 20 minuta para ose pas drek\u00ebs. P\u00ebrve\u00e7 k\u00ebsaj, ekspert\u00ebt theksojn\u00eb se dremitjet duhet t\u00eb shmangen nga personat q\u00eb nuk kan\u00eb gjum\u00eb t\u00eb fort\u00eb gjat\u00eb nat\u00ebs, sepse n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb do t\u00eb arrijn\u00eb rezultate negative. Walker thekson se dremitja nuk ndihmon n\u00eb kompensimin e gjumit t\u00eb keq. Nevoja p\u00ebr t\u00eb fjetur mund t\u00eb jet\u00eb gjithashtu nj\u00eb shenj\u00eb e di\u00e7kaje m\u00eb serioze, si apnea e gjumit, anemia, problemet e tiroides, diabeti ose depresioni.<\/p>\n
Kafja<\/p>\n
N\u00ebse ndiheni sikur keni nevoj\u00eb p\u00ebr di\u00e7ka p\u00ebr t\u2019ju zgjuar pasdite, merrni parasysh nj\u00eb doz\u00eb kafeine p\u00ebrpara se t\u00eb b\u00ebni nj\u00eb sy gjum\u00eb ose t\u00eb dilni p\u00ebr nj\u00eb sh\u00ebtitje. Kafeja mund t\u00eb ndihmoj\u00eb n\u00eb rritjen e vigjilenc\u00ebs tuaj. Shum\u00eb shkenc\u00ebtar\u00eb kan\u00eb theksuar se kafeina jep nj\u00eb shtys\u00eb t\u00eb mir\u00eb, ve\u00e7an\u00ebrisht n\u00ebse keni detyrime dhe keni nevoj\u00eb p\u00ebr fokus gjat\u00eb dit\u00ebs.<\/p>\n
Arsyeja kryesore e nevoj\u00ebs p\u00ebr dremitje<\/p>\n
Ushqimet q\u00eb zgjidhni t\u00eb hani gjat\u00eb dit\u00ebs mund t\u00eb luajn\u00eb nj\u00eb rol t\u00eb madh n\u00ebse keni nevoj\u00eb p\u00ebr nj\u00eb sy gjum\u00eb pasdite. Ushqimet e p\u00ebrpunuara, ushqimet dhe pijet e pasura me sheqer ose shum\u00eb ushqime (madje edhe proteina) mund t\u00eb nxisin trupin tuaj t\u00eb kaloj\u00eb n\u00eb modalitetin e tij natyral t\u00eb \u201cpushimit dhe tretjes\u201d. P\u00ebr t\u00eb ndihmuar trupin tuaj t\u00eb rregulloj\u00eb m\u00eb mir\u00eb ciklet tuaja natyrale t\u00eb gjumit, mund t\u00eb merrni suplemente t\u00eb vitamin\u00ebs D. \/Telegrafi\/<\/p>\n","protected":false},"excerpt":{"rendered":"
\u00c7do gj\u00eb p\u00ebrtej k\u00ebsaj \u201cnuk funksionon\u201d Sa her\u00eb q\u00eb ham\u00eb m\u00eb shum\u00eb se sa \u00ebsht\u00eb planifikuar, ndihemi t\u00eb lodhur dhe kemi d\u00ebshir\u00ebn t\u00eb \u201crrotullohemi\u201d n\u00eb<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50],"tags":[],"class_list":["post-4064","post","type-post","status-publish","format-standard","hentry","category-kuriozitete"],"_links":{"self":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/posts\/4064","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=4064"}],"version-history":[{"count":0,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/posts\/4064\/revisions"}],"wp:attachment":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}