Ka disa ushqime q\u00eb ju ndihmojn\u00eb t\u00eb ulni pagjum\u00ebsin\u00eb dhe \u00e7rregullimet e gjumit dhe ju b\u00ebjn\u00eb t\u00eb flini m\u00eb mir\u00eb, duke rritur cil\u00ebsin\u00eb e or\u00ebve t\u00eb nat\u00ebs. K\u00ebto probleme n\u00ebse zgjasin gjat\u00eb mund t\u00eb \u00e7ojn\u00eb n\u00eb probleme t \u00ebm\u00ebdha sh\u00ebndet\u00ebsore, duke penguar edhe aft\u00ebsin\u00eb p\u00ebr pun\u00eb, p\u00ebr ngarje makine, por edhe duke krijuar rrezik p\u00ebr patologji si diabeti apo depresioni.<\/p>\n
P\u00ebr k\u00ebt\u00eb arsye, shum\u00eb mjek\u00eb dhe shkenc\u00ebtar\u00eb jan\u00eb p\u00ebrqendruar n\u00eb analizimin e ushqimeve q\u00eb mund t\u00eb luftojn\u00eb gjumin e keq. Dhe kan\u00eb nxjerr\u00eb t\u00eb pakt\u00ebn disa lajme t\u00eb mira p\u00ebr t\u2019u v\u00ebn\u00eb\u2026 n\u00eb tavolin\u00eb.<\/p>\n
Kivi: dy fruta nj\u00eb or\u00eb para gjumit<\/strong><\/p>\n Frutat e pasura me vitamina C njihen p\u00ebr aft\u00ebsit\u00eb antioksiduese, p\u00ebr pranin\u00eb e fibrave dhe kaliumit. Si rrjedhoj\u00eb ndihmojn\u00eb trupin n\u00eb muajt e dimrit, rrisin aft\u00ebsit\u00eb imunitare, mbrojn\u00eb zemr\u00ebn dhe frym\u00ebmarrjen e t\u00eb vegj\u00eblve dhe tani, mb\u00ebshtet nj\u00eb k\u00ebrkim i Universitetit Mjek\u00ebsor t\u00eb Tajpeit, zbulohen edhe p\u00ebrb\u00ebr\u00ebsit e ushqimit q\u00eb ndihmojn\u00eb p\u00ebr t\u00eb fjetur m\u00eb mir\u00eb. K\u00ebrkimi mbi 22 gra dhe 4 burra t\u00eb mosh\u00ebs 20-50 vje\u00e7 ka treguar se ushqimi i p\u00ebrditsh\u00ebm i kivit rrit cil\u00ebsin\u00eb dhe sasin\u00eb e gjumit. Njer\u00ebzit t\u00eb cil\u00ebt mor\u00ebn pjes\u00eb n\u00eb studim vuanin nga shqet\u00ebsime t\u00eb gjumit dhe p\u00ebr kat\u00ebr jav\u00eb konsumuan dy kivi nj\u00eb or\u00eb para se t\u00eb flinin. Rezultati pas nj\u00eb muaji: ulje e koh\u00ebs p\u00ebr t\u2019i z\u00ebn\u00eb gjumi, rritje e gjumit t\u00eb thell\u00eb, i cil\u00ebsis\u00eb, efektivitetit dhe koh\u00ebzgjatjes.<\/p>\n Arrat: rrisin nivelin natyral t\u00eb melatonin\u00ebs<\/strong><\/p>\n Ky frut p\u00ebrmban proteina, karbohidrate dhe yndyrna (Omega 3 shum\u00eb e r\u00ebnd\u00ebsishme p\u00ebr t\u00eb luftuar plakjen), minerale dhe vitamina. Por nj\u00eb studim i Universitetit t\u00eb Teksasit i disa viteve m\u00eb par\u00eb ka zbuluar se edhe konsumi i arrave mund t\u00eb rris\u00eb nivelet e melatonin\u00ebs, hormon q\u00eb zakonisht prodhohet natyralisht kur syt\u00eb tan\u00eb jan\u00eb n\u00eb err\u00ebsir\u00eb dhe p\u00ebr k\u00ebt\u00eb arsye \u00ebsht\u00eb nj\u00eb element thelb\u00ebsor n\u00eb gjumin natyral. Konsumimi i arrave do t\u00eb ndihmonte p\u00ebr prodhimin e melatonin\u00ebs dhe p\u00ebrmir\u00ebsimin e cil\u00ebsis\u00eb s\u00eb gjumit.<\/p>\n Bajamet: T\u00eb pasura me magnez, mineral thelb\u00ebsor p\u00ebr gjum\u00eb t\u00eb mir\u00eb<\/strong><\/p>\n Jan\u00eb ve\u00e7an\u00ebrisht t\u00eb pasura me magnez, por edhe me minerale t\u00eb tjera, vitamina, omega, t\u00eb duhurat p\u00ebr t\u00eb ruajtur zemr\u00ebn, arteriet, kockat, ndihmojn\u00eb p\u00ebr nj\u00eb gjum\u00eb t\u00eb mir\u00eb. Sipas nj\u00eb studimi amerikan, mungesa e magnezit do t\u00eb \u00e7onte n\u00eb nj\u00eb humbje t\u00eb cil\u00ebsis\u00eb s\u00eb gjumit: p\u00ebr k\u00ebt\u00eb mjafton t\u00eb konsumohen bajame \u00e7do dit\u00eb p\u00ebr t\u00eb rikuperuar sasit\u00eb e k\u00ebtij minerali (rreth 400mg n\u00eb dit\u00eb).<\/p>\n Ekstraktet e algave t\u00eb detit<\/strong><\/p>\n Nj\u00eb sasi e vog\u00ebl e p\u00ebrditshme mjafton p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar cil\u00ebsin\u00eb e or\u00ebve t\u00eb nat\u00ebs. Acidet yndyrore omega 3 nuk gjenden vet\u00ebm tek peshqit apo frutat e thata: jan\u00eb t\u00eb pranishme n\u00eb p\u00ebrqendrim t\u00eb madh edhe n\u00eb algat e detit. Nj\u00eb k\u00ebrkim i Universitetit t\u00eb Oksfordit ka zbuluar q\u00eb me nj\u00eb sasi t\u00eb vog\u00ebl t\u00eb p\u00ebrditshme t\u00eb algave t\u00eb detit, cil\u00ebsia e gjumit dhe prania e omega 3 rritej. Gjat\u00eb k\u00ebtij studimi u analizua nj\u00eb grup prej 360 f\u00ebmij\u00ebsh me probleme gjumi, u p\u00ebrmir\u00ebsuan n\u00eb m\u00ebnyr\u00eb t\u00eb konsiderueshme pas periudh\u00ebs s\u00eb prov\u00ebs me baz\u00eb algash.<\/p>\n L\u00ebng qershie: dy kupa me l\u00ebng n\u00eb dit\u00eb dhe p\u00ebrfitohet nj\u00eb or\u00eb gjum\u00eb<\/strong><\/p>\n Nj\u00eb kup\u00eb me l\u00ebng t\u00eb fresk\u00ebt qershie, n\u00ebse konsumohet dy her\u00eb n\u00eb dit\u00eb, p\u00ebr dy jav\u00eb, rriti sasin\u00eb e gjumit me nj\u00eb or\u00eb t\u00eb personave q\u00eb iu n\u00ebnshtruan studimit shkencor t\u00eb drejtuar nga Universiteti i Shtetit t\u00eb Luizian\u00ebs. Edhe n\u00eb kt\u00eb rast, shkak \u00ebsht\u00eb aktivizimi i shpejt\u00eb i hormonit melatonin\u00eb, t\u00eb nxitur nga qershit\u00eb.<\/p>\n Buk\u00eb me gjalp kikiriku: Yndyrnat aktivizojn\u00eb insulin\u00ebn q\u00eb nxit gjumin, por kujdes mos abuzoni<\/strong><\/p>\n Nj\u00eb panine q\u00eb bashkon karbohidratet, yndyrnat dhe sheqernat, \u00ebsht\u00eb ideale p\u00ebr t\u00eb b\u00ebr\u00eb t\u00eb mundur fjetjen sa m\u00eb t\u00eb shpejt\u00eb. Pse? N\u00eb gjalpin e kikirik\u00ebve ka yndyrna t\u00eb afta p\u00ebr t\u00eb nxitur prodhimin e insulin\u00ebs dhe kjo e fundit gjithnj\u00eb lidhet me gjumin. Ashtu si karbohidratet q\u00eb, n\u00ebse konsumohen n\u00eb dark\u00eb, ndihmojn\u00eb p\u00ebr fjetjen m\u00eb leht\u00eb. Kini kujdes q\u00eb t\u00eb mos e ekzagjeroni: t\u00eb nj\u00ebjt\u00ebt ushqyes n\u00ebse merren n\u00eb sasi t\u00eb m\u00ebdha para se t\u00eb flini, mund t\u00eb shkaktojn\u00eb shtim n\u00eb pesh\u00eb dhe mbatje uji.<\/p>\n Kamomili: i efektsh\u00ebm si ila\u00e7et e gjumit<\/strong><\/p>\n Nuk mund t\u00eb mungonte kamomili p\u00ebr t\u00eb qet\u00ebsuar trupin dhe mendjen, dhe p\u00ebr t\u00eb ndihmuar p\u00ebr t\u00eb t\u00eb z\u00ebn\u00eb gjumi: l\u00ebngu i luleve t\u00eb thata t\u00eb kamomilit, me ose pa bustin\u00eb, i konsumuar n\u00eb uj\u00eb t\u00eb ngroht\u00eb pas disa minutash. Jan\u00eb t\u00eb shumta studimet shkencore q\u00eb tregojn\u00eb gjat\u00eb viteve aft\u00ebsin\u00eb e k\u00ebsaj pijeje me shije antike. M\u00eb i fundit ishte nj\u00eb studim japonez q\u00eb tregoi se minjt\u00eb e kuruar me kamomil flinin nj\u00ebsoj me ata t\u00eb kuruar me ila\u00e7e p\u00ebr gjum\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":" Ka disa ushqime q\u00eb ju ndihmojn\u00eb t\u00eb ulni pagjum\u00ebsin\u00eb dhe \u00e7rregullimet e gjumit dhe ju b\u00ebjn\u00eb t\u00eb flini m\u00eb mir\u00eb, duke rritur cil\u00ebsin\u00eb e or\u00ebve t\u00eb nat\u00ebs. K\u00ebto probleme n\u00ebse zgjasin gjat\u00eb mund t\u00eb \u00e7ojn\u00eb n\u00eb probleme t \u00ebm\u00ebdha sh\u00ebndet\u00ebsore, duke penguar edhe aft\u00ebsin\u00eb p\u00ebr pun\u00eb, p\u00ebr ngarje makine, por edhe duke krijuar rrezik p\u00ebr […]<\/p>\n","protected":false},"author":5,"featured_media":38852,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7652,6332],"tags":[],"class_list":{"0":"post-46730","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi","8":"category-te-fundit"},"_links":{"self":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/46730","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=46730"}],"version-history":[{"count":0,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/46730\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/"}],"wp:attachment":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=46730"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=46730"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=46730"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}