{"id":3474,"date":"2020-03-27T18:16:38","date_gmt":"2020-03-27T18:16:38","guid":{"rendered":"https:\/\/www.njoftime.co\/blog\/?p=3474"},"modified":"2020-03-27T20:24:44","modified_gmt":"2020-03-27T20:24:44","slug":"izolimi-ju-ka-shtuar-oreksin-per-embelsiramenyra-si-ta-perballoni-situaten","status":"publish","type":"post","link":"https:\/\/www.njoftime.co\/blog\/izolimi-ju-ka-shtuar-oreksin-per-embelsiramenyra-si-ta-perballoni-situaten.html","title":{"rendered":"Izolimi ju ka shtuar oreksin p\u00ebr \u00ebmb\u00eblsira?M\u00ebnyra si ta p\u00ebrballoni situat\u00ebn"},"content":{"rendered":"\n<p>N\u00ebse m\u00eb par\u00eb flinit p\u00ebr or\u00eb t\u00eb t\u00ebra, tani e gjeni veten duke u zgjuar disa her\u00eb gjat\u00eb nat\u00ebs vet\u00ebm p\u00ebr t\u00eb ngr\u00ebn\u00eb ndonj\u00eb \u00e7okollat\u00eb t\u00eb vog\u00ebl.<\/p>\n\n\n\n<p>Ka nj\u00eb shpjegim shkencor p\u00ebr k\u00ebt\u00eb: Gjumi i dob\u00ebt prish sistemin tone, p\u00ebrgjegj\u00ebs p\u00ebr rregullimin e p\u00ebrgjigjes imune, oreksin, metabolizmin dhe m\u00eb shum\u00eb, duke na b\u00ebr\u00eb t\u00eb k\u00ebrkojm\u00eb ushqime t\u00eb yndyrshme dhe t\u00eb \u00ebmbla.<\/p>\n\n\n\n<p>P\u00ebr shkak t\u00eb koronavirusit, ju flini pak dhe gjat\u00eb k\u00ebsaj kohe, zgjoheni her\u00eb pas  here. Sipas Fondacionit Komb\u00ebtar t\u00eb Gjumit, gjumi i thell\u00eb ndal trupin s\u00eb krijuari hormone stresi dhe ve\u00e7an\u00ebrisht kortizolin.<\/p>\n\n\n\n<p>Pa k\u00ebto sinjale kimike p\u00ebr trurin, sistemi juaj vazhdon t\u00eb ushqej\u00eb hormonin e stresit, kulmi i t\u00eb cilit \u00ebsht\u00eb n\u00eb m\u00ebngjes dhe pasdite, pra rreth koh\u00ebs kur ju qet\u00ebson sistemin p\u00ebr ta pregatitur p\u00ebr gjum\u00eb. N\u00ebse flini keq, hormonet e stresit rriten t\u00eb nes\u00ebrmen dhe cikli vazhdon.<\/p>\n\n\n\n<p><strong>\u00c7far\u00eb t\u00eb b\u00ebni?<\/strong><\/p>\n\n\n\n<p>P\u00ebrgjigja \u00ebsht\u00eb m\u00eb e leht\u00eb t\u00eb thuhet sesa t\u00eb b\u00ebhet, ve\u00e7an\u00ebrisht kur t\u00eb gjith\u00eb jemi n\u00eb mes t\u00eb nj\u00eb pandemie t\u00eb frikshme: Ulni stresin dhe flini mir\u00eb.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/telegrafi.com\/wp-content\/uploads\/2020\/03\/640-0-5e7ca1da780c4.jpg\" alt=\"\" class=\"wp-image-2801569\"\/><\/figure>\n\n\n\n<p><strong>K\u00ebto udh\u00ebzime mund t\u2019ju vijn\u00eb n\u00eb ndihm\u00eb:<\/strong><\/p>\n\n\n\n<p>1. Mbani nj\u00eb orar t\u00eb rregullt t\u00eb gjumit. Shkoni n\u00eb shtrat n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb \u00e7do nat\u00eb dhe ngrihuni n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb \u00e7do m\u00ebngjes.<\/p>\n\n\n\n<p>2. Dilni nga sht\u00ebpia p\u00ebr t\u00eb pakt\u00ebn 15 deri n\u00eb 30 minuta n\u00eb dit\u00eb.<\/p>\n\n\n\n<p>3. St\u00ebrvitja. Edhe ushtrimi \u201ci but\u00eb\u201d, si\u00e7 \u00ebsht\u00eb ecja, p\u00ebrmir\u00ebson gjumin. Por sigurohuni q\u00eb \u00e7do ushtrim intensiv t\u00eb mos e b\u00ebni para gjumit.<\/p>\n\n\n\n<p>4. Ndaloni s\u00eb konsumuari kafein\u00eb n\u00eb or\u00ebn  e pasdites. Kjo p\u00ebrfshin kafe, \u00e7aj t\u00eb zi ose jeshil dhe sod\u00eb. \u00c7aji i kamomilit mund t\u2019ju ndihmoj\u00eb t\u00eb qet\u00ebsoheni para gjumit.<\/p>\n\n\n\n<p>5. B\u00ebni nj\u00eb dush t\u00eb ngroht\u00eb para gjumit.<\/p>\n\n\n\n<p>6. Sigurohuni q\u00eb dhoma e gjumit t\u00eb jet\u00eb e err\u00ebt dhe e fresk\u00ebt.<\/p>\n\n\n\n<p>7. Sipas shkenc\u00ebs, ju flini m\u00eb mir\u00eb n\u00eb temperature t\u00eb ul\u00ebta nga 15 deri n\u00eb 20 grad\u00eb).<\/p>\n\n\n\n<p>8. Relaksoni muskujt para gjumit.<\/p>\n\n\n\n<p>9. Provoni nj\u00eb strategji qet\u00ebsuese medituese, sugjeron Fondacioni Komb\u00ebtar i Gjumit. Provoni frym\u00ebmarrje t\u00eb thell\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u00ebse m\u00eb par\u00eb flinit p\u00ebr or\u00eb t\u00eb t\u00ebra, tani e gjeni veten duke u zgjuar disa her\u00eb gjat\u00eb nat\u00ebs vet\u00ebm p\u00ebr t\u00eb ngr\u00ebn\u00eb ndonj\u00eb \u00e7okollat\u00eb t\u00eb vog\u00ebl. Ka nj\u00eb shpjegim shkencor p\u00ebr k\u00ebt\u00eb: Gjumi i dob\u00ebt prish sistemin tone, p\u00ebrgjegj\u00ebs p\u00ebr rregullimin e p\u00ebrgjigjes imune, oreksin, metabolizmin dhe m\u00eb shum\u00eb, duke na b\u00ebr\u00eb t\u00eb k\u00ebrkojm\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3475,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[583],"tags":[597,642,644,645,643,619,647,646],"class_list":{"0":"post-3474","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetsore","8":"tag-corona-virus","9":"tag-embelsira","10":"tag-gjumi","11":"tag-hormone","12":"tag-izolimi","13":"tag-shendeti","14":"tag-sheqernat","15":"tag-stres"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Izolimi ju ka shtuar oreksin p\u00ebr \u00ebmb\u00eblsira?M\u00ebnyra si ta p\u00ebrballoni situat\u00ebn - Blogu i njoftimeve<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.njoftime.co\/blog\/izolimi-ju-ka-shtuar-oreksin-per-embelsiramenyra-si-ta-perballoni-situaten.html\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Izolimi ju ka shtuar oreksin p\u00ebr \u00ebmb\u00eblsira?M\u00ebnyra si ta p\u00ebrballoni situat\u00ebn\" \/>\n<meta property=\"og:description\" content=\"N\u00ebse m\u00eb par\u00eb flinit p\u00ebr or\u00eb t\u00eb t\u00ebra, tani e gjeni veten duke u zgjuar disa her\u00eb gjat\u00eb nat\u00ebs vet\u00ebm p\u00ebr t\u00eb ngr\u00ebn\u00eb ndonj\u00eb \u00e7okollat\u00eb t\u00eb vog\u00ebl. 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