P\u00ebrfitimet sh\u00ebndet\u00ebsore t\u00eb gjumit t\u00eb mir\u00eb jan\u00eb t\u00eb panum\u00ebrta, pasi nd\u00ebr t\u00eb tjera mund t\u00eb zvog\u00ebloj\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs, presionit t\u00eb lart\u00eb t\u00eb gjakut dhe depresionit.\u00a0Nj\u00eb hap m\u00eb af\u00ebr gjumit \u201ct\u00eb mir\u00eb\u201d mund t\u00eb na sjell\u00eb ushqimin dhe pijet q\u00eb konsumojm\u00eb n\u00eb or\u00ebt e pasdites dhe t\u00eb mbr\u00ebmjes.<\/p>\n
Sipas revist\u00ebs Fortune, disa ushqime madje mund t\u00eb na ndihmojn\u00eb t\u00eb flem\u00eb m\u00eb shpejt, nd\u00ebrsa t\u00eb tjerat mund t\u00eb na mbajn\u00eb zgjuar, duke nd\u00ebrprer\u00eb ciklet e gjumit dhe duke ndikuar n\u00eb cil\u00ebsin\u00eb e gjumit.\u00a0Gjithashtu, zakonet e mira t\u00eb t\u00eb ngr\u00ebnit jan\u00eb m\u00eb efektive kur kombinohen me zakone specifike, si shmangia e ekraneve para gjumit, ushtrimet fizike ose ekspozimi n\u00eb diell gjat\u00eb dit\u00ebs.<\/p>\n
N\u00eb ve\u00e7anti, disa or\u00eb para gjumit duhet t\u00eb shmangim sa vijon:<\/p>\n
Kafeina<\/strong><\/p>\n Mund t\u00eb duhen\u00a0gjasht\u00eb deri n\u00eb tet\u00eb or\u00eb\u00a0q\u00eb trupi juaj t\u00eb p\u00ebrpunoj\u00eb dhe eliminoj\u00eb kafein\u00ebn q\u00eb e konsumoni shpejt\u201d, tha p\u00ebr Fortune Kristine Dilley, nj\u00eb nutricioniste n\u00eb Qendr\u00ebn Mjek\u00ebsore t\u00eb Universitetit Shtet\u00ebror t\u00eb Ohajos.\u00a0Sigurisht, kjo mund t\u00eb ndryshoj\u00eb sipas mosh\u00ebs, pasi t\u00eb moshuarve u duhet m\u00eb shum\u00eb koh\u00eb p\u00ebr t\u00eb p\u00ebrpunuar kafein\u00ebn.<\/p>\n Alkooli<\/strong><\/p>\n Megjith\u00ebse pirja e alkoolit mund t’ju ndihmoj\u00eb t\u00eb bini n\u00eb gjum\u00eb m\u00eb shpejt, mund t\u00eb p\u00ebrkeq\u00ebsoj\u00eb cil\u00ebsin\u00eb e gjumit tuaj.\u00a0\u201cGjysma e dyt\u00eb e gjumit ka t\u00eb ngjar\u00eb t\u00eb jet\u00eb e shqet\u00ebsuar dhe e mbushur me\u00a0\u00ebndrra t\u00eb \u00e7uditshme\u00a0, pasi pirja e alkoolit mund t\u00eb na zgjoj\u00eb m\u00eb shpesh dhe t\u00eb prish\u00eb ciklin m\u00eb t\u00eb thell\u00eb t\u00eb gjumit\u201d, thot\u00eb Dilley.<\/p>\n Ushqime t\u00eb m\u00ebdha<\/strong><\/p>\n N\u00ebse hani vakte t\u00eb m\u00ebdha dy ose tre or\u00eb para se t\u00eb shkoni n\u00eb shtrat, at\u00ebher\u00eb me siguri do t\u00eb keni probleme t\u00eb bini n\u00eb gjum\u00eb.\u00a0\u201c\u00cbsht\u00eb m\u00eb mir\u00eb t\u00eb shp\u00ebrndani kalorit\u00eb tuaja n\u00eb m\u00ebnyr\u00eb t\u00eb barabart\u00eb gjat\u00eb gjith\u00eb dit\u00ebs dhe m\u00eb pas merrni koh\u00ebn tuaj dhe shijoni dark\u00ebn tuaj\u201d, sugjeron Diley.<\/p>\n Ushqimet me shum\u00eb yndyr\u00eb<\/strong><\/p>\n Ushqimet e yndyrshme ngadal\u00ebsojn\u00eb procesin e tretjes, nd\u00ebrsa mund t\u00eb shkaktojn\u00eb \u201cthimbje\u201d, urth, si dhe ndjesi jo komode, e cila sigurisht prish cil\u00ebsin\u00eb e gjumit.<\/p>\n Ushqime t\u00eb nxehta<\/strong><\/p>\n Ushqimet e nxehta mund t\u00eb shkaktojn\u00eb urth dhe dispepsi dhe rekomandohet t\u00eb konsumohen t\u00eb pakt\u00ebn dy or\u00eb para gjumit.<\/p>\n","protected":false},"excerpt":{"rendered":" P\u00ebrfitimet sh\u00ebndet\u00ebsore t\u00eb gjumit t\u00eb mir\u00eb jan\u00eb t\u00eb panum\u00ebrta, pasi nd\u00ebr t\u00eb tjera mund t\u00eb zvog\u00ebloj\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs, presionit t\u00eb lart\u00eb t\u00eb gjakut dhe depresionit.\u00a0Nj\u00eb hap m\u00eb af\u00ebr gjumit \u201ct\u00eb mir\u00eb\u201d mund t\u00eb na sjell\u00eb ushqimin dhe pijet q\u00eb konsumojm\u00eb n\u00eb or\u00ebt e pasdites dhe t\u00eb mbr\u00ebmjes. Sipas revist\u00ebs Fortune, disa ushqime […]<\/p>\n","protected":false},"author":2020,"featured_media":138604,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[231,194],"tags":[],"class_list":{"0":"post-277500","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lajme","8":"category-lifestyle"},"_links":{"self":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/277500","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/users\/2020"}],"replies":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/comments?post=277500"}],"version-history":[{"count":0,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/277500\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/media\/138604"}],"wp:attachment":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/media?parent=277500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/categories?post=277500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/tags?post=277500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}