{"id":4200,"date":"2022-01-18T20:53:19","date_gmt":"2022-01-18T20:53:19","guid":{"rendered":"https:\/\/www.njoftime.co\/blog\/?p=4200"},"modified":"2022-01-18T20:55:53","modified_gmt":"2022-01-18T20:55:53","slug":"6-pije-qe-ndihmojne-ne-trajtimin-e-pagjumesise","status":"publish","type":"post","link":"https:\/\/www.njoftime.co\/blog\/6-pije-qe-ndihmojne-ne-trajtimin-e-pagjumesise.html","title":{"rendered":"5 pije q\u00eb ndihmojn\u00eb n\u00eb trajtimin e pagjum\u00ebsis\u00eb"},"content":{"rendered":"\n

Zakonisht ne e n\u00ebnvler\u00ebsojm\u00eb r\u00ebnd\u00ebsin\u00eb e gjumit t\u00eb mir\u00eb p\u00ebr sh\u00ebndetin ton\u00eb. Ekspert\u00ebt rekomandojn\u00eb q\u00eb t\u00eb rriturit t\u00eb flen\u00eb 7-9 or\u00eb \u00e7do nat\u00eb. Shum\u00eb pak ose shum\u00eb gjum\u00eb shoq\u00ebrohet me nj\u00eb rrezik t\u00eb shtuar t\u00eb depresionit, diabetit, s\u00ebmundjeve t\u00eb zemr\u00ebs dhe madje edhe vdekjes. Por n\u00ebse e keni t\u00eb v\u00ebshtir\u00eb t\u00eb bini n\u00eb gjum\u00eb her\u00ebt, p\u00ebr shkak t\u00eb kushteve t\u00eb ndryshme, si stresi dhe zakoni, ja 5 pijet q\u00eb p\u00ebrmir\u00ebsojn\u00eb cil\u00ebsin\u00eb e gjumit ton\u00eb n\u00eb m\u00ebnyr\u00eb natyrale.<\/p>\n\n\n\n

5 pije q\u00eb na ndihmojn\u00eb t\u00eb flem\u00eb<\/p>\n\n\n\n

  1. L\u00ebng qershie.<\/strong>
    P\u00ebrmbajtja e triptofanit n\u00eb qershi besohet t\u00eb jet\u00eb nj\u00eb nga arsyet pse k\u00ebto fruta ndihmojn\u00eb n\u00eb gjum\u00eb. Triptofani \u00ebsht\u00eb nj\u00eb aminoacid, nj\u00eb pararend\u00ebs i hormonit melatonin, i cili rregullon kur na z\u00eb gjumi dhe kur zgjohemi. Nj\u00eb studim 7-ditor i 20 njer\u00ebzve zbuloi se konsumimi i l\u00ebngut t\u00eb koncentruar t\u00eb qershis\u00eb n\u00eb baza ditore p\u00ebrmir\u00ebson pushimin e nat\u00ebs, zvog\u00eblon numrin e zgjimeve t\u00eb nat\u00ebs dhe rezultoi n\u00eb rritjen e niveleve t\u00eb melatonin\u00ebs n\u00eb urin\u00ebn e m\u00ebngjesit. N\u00ebse vendosni t\u00eb pini l\u00ebng qershie p\u00ebr t\u00eb fjetur, \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb pini 2 filxhan\u00eb n\u00eb dit\u00eb (480 ml) dhe jo m\u00eb shum\u00eb.<\/li>
  2. Kamomili<\/strong>
    \u00c7aji b\u00ebhet duke nxjerr\u00eb lulet e bim\u00ebs n\u00eb uj\u00eb t\u00eb nxeht\u00eb. P\u00ebrtej tradit\u00ebs, disa k\u00ebrkime p\u00ebrmir\u00ebsojn\u00eb cil\u00ebsin\u00eb e gjumit. Nj\u00eb studim i 60 t\u00eb rriturve t\u00eb moshuar zbuloi se konsumimi i 400 mg ekstrakt kamomili p\u00ebr 28 dit\u00eb rresht p\u00ebrmir\u00ebsoi n\u00eb m\u00ebnyr\u00eb t\u00eb sigurt cil\u00ebsin\u00eb e gjumit.<\/li><\/ol>\n\n\n\n

    Nj\u00eb studim tjet\u00ebr i 80 grave q\u00eb raportuan gjumin me cil\u00ebsi t\u00eb dob\u00ebt zbuloi se simptomat fizike t\u00eb v\u00ebshtir\u00ebsis\u00eb n\u00eb gjum\u00eb u p\u00ebrmir\u00ebsuan ndjesh\u00ebm pasi pjes\u00ebmarr\u00ebsit konsumuan kamomil \u00e7do dit\u00eb p\u00ebr 2 jav\u00eb. Kamomili ndihmon me stresin dhe pagjum\u00ebsin\u00eb. P\u00ebr t\u00eb b\u00ebr\u00eb kamomil n\u00eb sht\u00ebpi, shtoni 4 lug\u00eb lule t\u00eb fresk\u00ebta ose t\u00eb thata n\u00eb 1 got\u00eb uj\u00eb t\u00eb vluar. L\u00ebrini p\u00ebr 5 minuta para se t’i kulloni.<\/p>\n\n\n\n

    1. Valeriana<\/strong>
      Valeriana officinalis vepron si nj\u00eb agjent balancues n\u00eb Sistemin Nervor Qendror, duke qet\u00ebsuar n\u00eb nj\u00eb gjendje t\u00eb m\u00ebrzitur. Valeriana p\u00ebrdoret si nj\u00eb bar medicinal i njohur p\u00ebr leht\u00ebsimin e pagjum\u00ebsis\u00eb. N\u00eb ve\u00e7anti, duket se p\u00ebrmir\u00ebson cil\u00ebsin\u00eb e gjumit tek grat\u00eb n\u00eb menopauz\u00eb. Dhe megjith\u00ebse nj\u00eb num\u00ebr i madh k\u00ebrkimesh tregojn\u00eb se valeriana funksionon, studiuesit kan\u00eb arritur n\u00eb p\u00ebrfundimin se nevojiten studime t\u00eb m\u00ebtejshme p\u00ebr dozimin e sigurt.<\/li><\/ol>\n\n\n\n

      P\u00ebr t\u00eb b\u00ebr\u00eb \u00e7aj valeriane, nxirrni 2-3 gram san\u00ebz t\u00eb that\u00eb n\u00eb 1 filxhan uj\u00eb t\u00eb nxeht\u00eb. L\u00ebreni p\u00ebr 10-15 minuta. Valeriana konsiderohet nj\u00eb strategji e sigurt p\u00ebr t\u00eb menaxhuar pagjum\u00ebsin\u00eb pa ndryshuar ritmin cirkadian.<\/p>\n\n\n\n

      1. \u00c7aj mente<\/strong>
        Nenexhiku \u00ebsht\u00eb nj\u00eb nga barishtet m\u00eb t\u00eb famshme n\u00eb bot\u00eb. Kultivohet kudo dhe p\u00ebrdoret p\u00ebr t\u00eb shijuar pothuajse \u00e7do gj\u00eb. P\u00ebrmban vitamina A, C, B12, B3 dhe acid folik, magnez dhe hekur, kalcium dhe mangan. \u00c7aji i mentes p\u00ebrdoret si nj\u00eb ila\u00e7 tradicional p\u00ebr p\u00ebrgjumjen, por gjithashtu \u00ebsht\u00eb treguar se ka veti antivirale, antimikrobike dhe madje edhe anti-alergjike.<\/li>
      2. Qum\u00ebsht i nxeht\u00eb<\/strong>
        Mund t\u00eb duket si \u201cila\u00e7i i gjyshes\u201d, por ka shum\u00eb ekspert\u00eb q\u00eb rekomandojn\u00eb qum\u00ebsht t\u00eb ngroht\u00eb p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb dhe t\u00eb leht\u00eb. Kjo \u00ebsht\u00eb p\u00ebr shkak se qum\u00ebshti p\u00ebrmban triptofan. Triptofani rrit natyrsh\u00ebm serotonin\u00ebn, nj\u00eb neurotransmetues i njohur p\u00ebr g\u00ebzimin dhe mir\u00ebqenien. E th\u00ebn\u00eb thjesht, triptofani rrit nivelet e serotonin\u00ebs, gj\u00eb q\u00eb rrit nivelet e melatonin\u00ebs. Melatonina rrit cil\u00ebsin\u00eb e gjumit dhe lufton \u00e7rregullime t\u00eb ndryshme, si jet lag, turn nat\u00ebn – m\u00ebngjes dhe pagjum\u00ebsi.<\/li><\/ol>\n\n\n\n

        Ka shum\u00eb t\u00eb ngjar\u00eb q\u00eb k\u00ebto veti t\u00eb dobishme t\u00eb qum\u00ebshtit t\u00eb ngroht\u00eb t\u00eb mos lidhen me disa nga vetit\u00eb e tij, por t\u00eb jen\u00eb pik\u00ebrisht rituali i mbr\u00ebmjes q\u00eb na ndihmon t\u00eb biem n\u00eb gjum\u00eb, ve\u00e7an\u00ebrisht n\u00eb dim\u00ebr.<\/p>\n\n\n\n

        Lidhjet referuese:<\/strong><\/p>\n\n\n\n

        <\/p>\n\n\n\n

        \nhttps:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29562604\n<\/div><\/figure>\n\n\n\n
        \nhttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2995283\/\n<\/div><\/figure>\n\n\n\n
        \nhttps:\/\/nccih.nih.gov\/health\/valerian\n<\/div><\/figure>\n\n\n\n
        \nhttps:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16767798\n<\/div><\/figure>\n\n\n\n
        \nhttps:\/\/www.sleepfoundation.org\/articles\/food-and-drink-promote-good-nights-sleep\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"

        Zakonisht ne e n\u00ebnvler\u00ebsojm\u00eb r\u00ebnd\u00ebsin\u00eb e gjumit t\u00eb mir\u00eb p\u00ebr sh\u00ebndetin ton\u00eb. Ekspert\u00ebt rekomandojn\u00eb q\u00eb t\u00eb rriturit t\u00eb flen\u00eb 7-9 or\u00eb \u00e7do nat\u00eb. Shum\u00eb pak ose shum\u00eb gjum\u00eb shoq\u00ebrohet me nj\u00eb rrezik t\u00eb shtuar t\u00eb depresionit, diabetit, s\u00ebmundjeve t\u00eb zemr\u00ebs dhe madje edhe vdekjes. Por n\u00ebse e keni t\u00eb v\u00ebshtir\u00eb t\u00eb bini n\u00eb gjum\u00eb her\u00ebt, […]<\/p>\n","protected":false},"author":1,"featured_media":4201,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[206,566,583],"tags":[],"class_list":{"0":"post-4200","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kuriozitete","8":"category-shendeti","9":"category-shendetsore"},"yoast_head":"\n5 pije q\u00eb ndihmojn\u00eb n\u00eb trajtimin e pagjum\u00ebsis\u00eb - 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\/6-pije-qe-ndihmojne-ne-trajtimin-e-pagjumesise.html\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 pije q\u00eb ndihmojn\u00eb n\u00eb trajtimin e pagjum\u00ebsis\u00eb\" \/>\n<meta property=\"og:description\" content=\"Zakonisht ne e n\u00ebnvler\u00ebsojm\u00eb r\u00ebnd\u00ebsin\u00eb e gjumit t\u00eb mir\u00eb p\u00ebr sh\u00ebndetin ton\u00eb. 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