N\u00ebse keni v\u00ebshtir\u00ebsi me gjumin e nat\u00ebs, mund t’ju duhet t’i kushtoni pak m\u00eb shum\u00eb v\u00ebmendje ushqimeve q\u00eb hani para gjumit dhe t\u00eb rregulloni diet\u00ebn tuaj n\u00eb p\u00ebrputhje me rrethanat.<\/p>\n\n\n\n
Ushqimet: Cilat na japin gjum\u00eb m\u00eb t\u00eb mir\u00eb?<\/strong><\/p>\n\n\n\n Ka, sigurisht, ushqime dhe pije q\u00eb duket se ndihmojn\u00eb n\u00eb p\u00ebrmir\u00ebsimin e gjumit. Megjithat\u00eb, kushtet e rritjes s\u00eb ushqimit luajn\u00eb gjithmon\u00eb nj\u00eb rol, t\u00eb cilat mund t\u00eb ndikojn\u00eb n\u00eb p\u00ebrb\u00ebr\u00ebsit e tij, si dhe n\u00eb sh\u00ebndetin e p\u00ebrgjithsh\u00ebm t\u00eb nj\u00eb personi.<\/p>\n\n\n\n Kivi<\/strong> Qershia Peshku i yndyrsh\u00ebm<\/strong> Arra<\/strong> Orizi<\/strong> Bazuar n\u00eb gjetjet e nj\u00eb studimi n\u00eb Japoni, ata q\u00eb hanin shpesh oriz sh\u00ebnuan nivele t\u00eb larta t\u00eb gjumit m\u00eb t\u00eb mir\u00eb n\u00eb krahasim me ata q\u00eb konsumonin makarona ose buk\u00eb. K\u00ebto t\u00eb dh\u00ebna duket se lidhen me gjetje t\u00eb ngjashme q\u00eb sugjerojn\u00eb se ngr\u00ebnia e ushqimeve me nivel t\u00eb lart\u00eb glicemie rreth kat\u00ebr or\u00eb para gjumit na ndihmon t\u00eb flem\u00eb. N\u00eb t\u00eb kund\u00ebrt, \u00ebmb\u00eblsirat dhe pijet me sheqer p\u00ebrkeq\u00ebsojn\u00eb gjumin.<\/p>\n\n\n\n N\u00eb p\u00ebrgjith\u00ebsi, cil\u00ebsia dhe lloji i karbohidrateve luan nj\u00eb rol, si dhe kombinimi i tyre me disa proteina, e cila p\u00ebrmban triptofan, nj\u00eb aminoacid q\u00eb ka nevoj\u00eb p\u00ebr karbohidrate p\u00ebr t’u transportuar n\u00eb tru.<\/p>\n\n\n\n K\u00ebshilla t\u00eb p\u00ebrgjithshme p\u00ebr gjum\u00eb m\u00eb t\u00eb mir\u00eb<\/strong>. \u00cbsht\u00eb mir\u00eb q\u00eb nga pasditja t\u00eb mos konsumoni kafein\u00eb apo alkool.<\/p>\n\n\n\n P\u00ebrve\u00e7 k\u00ebsaj, planifikoni dark\u00ebn tuaj disa or\u00eb para se t\u00eb shkoni n\u00eb shtrat, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb keni tretur dhe t\u00eb shmangni ushqimet pikante dhe shum\u00eb t\u00eb yndyrshme.<\/p>\n\n\n\n S\u00eb fundmi, mos harroni t\u00eb mbani nj\u00eb ambient t\u00eb past\u00ebr dhe t\u00eb fresk\u00ebt, t\u00eb keni jast\u00ebk\u00eb dhe dyshek anatomik cil\u00ebsor dhe t\u00eb krijoni err\u00ebsir\u00ebn e nevojshme.<\/p>\n\n\n\n Or\u00ebt e gjumit jan\u00eb shum\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr t\u00eb p\u00ebrballuar jet\u00ebn e p\u00ebrditshme dhe p\u00ebr t\u00eb ruajtur sh\u00ebndetin tuaj t\u00eb p\u00ebrgjithsh\u00ebm.<\/p>\n","protected":false},"excerpt":{"rendered":" N\u00ebse keni v\u00ebshtir\u00ebsi me gjumin e nat\u00ebs, mund t’ju duhet t’i kushtoni pak m\u00eb shum\u00eb v\u00ebmendje ushqimeve q\u00eb hani para gjumit dhe t\u00eb rregulloni diet\u00ebn tuaj n\u00eb p\u00ebrputhje me rrethanat. Ushqimet: Cilat na japin gjum\u00eb m\u00eb t\u00eb mir\u00eb? N\u00eb nj\u00eb moment, t\u00eb gjith\u00eb ne kemi ndjer\u00eb siklet ose shqet\u00ebsim para gjumit p\u00ebr shkak t\u00eb vaktit […]<\/p>\n","protected":false},"author":1,"featured_media":6706,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[583],"tags":[],"class_list":{"0":"post-7177","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetsore"},"yoast_head":"\n
N\u00eb nj\u00eb moment, t\u00eb gjith\u00eb ne kemi ndjer\u00eb siklet ose shqet\u00ebsim para gjumit p\u00ebr shkak t\u00eb vaktit t\u00eb mbr\u00ebmjes. N\u00eb t\u00eb v\u00ebrtet\u00eb, ka ushqime dhe pije q\u00eb e b\u00ebjn\u00eb trupin vigjilent dhe po kryhen vazhdimisht k\u00ebrkime mbi ushqimet q\u00eb mund t\u00eb kontribuojn\u00eb n\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb, si\u00e7 \u00ebsht\u00eb studimi p\u00ebrkat\u00ebs i Fondacionit Sleep. N\u00eb \u00e7do rast, megjithat\u00eb, rezultatet nuk jan\u00eb p\u00ebrfundimtare, pasi si dieta ashtu edhe gjumi kan\u00eb karakteristika t\u00eb ve\u00e7anta p\u00ebr \u00e7do person, kan\u00eb nevoj\u00eb p\u00ebr kujdes dhe koh\u00eb.<\/p>\n\n\n\n
I mbushur me vitamina dhe minerale, C, E, kalium dhe acid folik, kivi \u00ebsht\u00eb v\u00ebrtetuar se p\u00ebrmir\u00ebson gjumin. Vetit\u00eb e tij antioksidante luftojn\u00eb inflamacionin nd\u00ebrsa nivelet e serotonin\u00ebs jan\u00eb t\u00eb larta n\u00eb k\u00ebt\u00eb frut.<\/p>\n\n\n\n
\u00cbsht\u00eb i njohur q\u00eb nga koha romake dhe \u00ebsht\u00eb i pasur me hekur, fibra, antioksidant\u00eb, minerale dhe vitamina A dhe C. N\u00eb shum\u00eb studime \u00ebsht\u00eb konstatuar se l\u00ebngu i qershise para gjumit ndihmonte njer\u00ebzit q\u00eb vuanin nga pagjum\u00ebsia. Kjo ndoshta p\u00ebr shkak se qershia p\u00ebrmbajn\u00eb nivele t\u00eb larta t\u00eb melatonin\u00ebs, e cila rregullon gjumin.<\/p>\n\n\n\n
Sipas nj\u00eb studimi, peshku i yndyrsh\u00ebm \u00ebsht\u00eb nj\u00eb ushqim shum\u00eb i mir\u00eb p\u00ebr gjum\u00eb. Bazuar n\u00eb gjetjet, ata q\u00eb kishin konsumuar salmon tre her\u00eb n\u00eb jav\u00eb kishin gjum\u00eb m\u00eb t\u00eb mir\u00eb n\u00eb p\u00ebrgjith\u00ebsi. Kjo \u00ebsht\u00eb p\u00ebr shkak se peshqit me vaj sigurojn\u00eb mjaftuesh\u00ebm vitamin\u00eb D dhe omega 3, t\u00eb cilat ndihmojn\u00eb n\u00eb lirimin dhe rregullimin e serotonin\u00ebs.<\/p>\n\n\n\n
Arrat si bajamet, arrat, f\u00ebst\u00ebk\u00ebt dhe shqemet jan\u00eb t\u00eb vlefshme p\u00ebr gjum\u00eb sepse p\u00ebrmbajn\u00eb melatonin dhe omega 3, magnez dhe zink, duke \u00e7uar n\u00eb gjum\u00eb m\u00eb t\u00eb thell\u00eb.<\/p>\n\n\n\n
Edhe pse nuk \u00ebsht\u00eb konfirmuar n\u00ebse karbohidratet funksionojn\u00eb pozitivisht apo negativisht para gjumit, ka studime q\u00eb e renditin orizin nd\u00ebr ushqimet q\u00eb ndihmojn\u00eb gjumin.<\/p>\n\n\n\n
V\u00ebzhgoni m\u00ebnyr\u00ebn se si flini \u00e7do dit\u00eb dhe zakonet tuaja p\u00ebrpara se t\u00eb shkoni n\u00eb shtrat. Sigurohuni q\u00eb t\u00eb ndryshoni at\u00eb q\u00eb nuk e b\u00ebn t\u00eb leht\u00eb p\u00ebr ju q\u00eb t\u00eb relaksoheni dhe t\u00eb qet\u00ebsoheni disa or\u00eb para se t\u00eb bini n\u00eb gjum\u00eb, si dhe t\u00eb ndiqni nj\u00eb diet\u00eb t\u00eb ekuilibruar.<\/p>\n\n\n\n