Ushqimet e nat\u00ebs von\u00eb nuk rekomandohen, por n\u00ebse e gjeni veten n\u00eb nj\u00eb situat\u00eb ku duhet t\u00eb hani nat\u00ebn von\u00eb, zgjidhni me kujdes at\u00eb q\u00eb hani. <\/p>\n\n\n\n
Njer\u00ebzit q\u00eb duan t\u00eb ruajn\u00eb pesh\u00ebn e tyre ose t\u00eb humbin disa kilogram\u00eb duhet t\u2019i kushtojn\u00eb v\u00ebmendje t\u00eb ve\u00e7ant\u00eb zgjedhjeve t\u00eb tyre ushqimore. Ka shum\u00eb arsye pse njer\u00ebzit han\u00eb edhe pas dark\u00ebs, dhe m\u00eb s\u00eb shpeshti e b\u00ebjn\u00eb k\u00ebt\u00eb p\u00ebr shkak t\u00eb m\u00ebrzis\u00eb, stresit, d\u00ebshirave apo uris\u00eb fizike. Ushqimet e her\u00ebpashershme t\u00eb nat\u00ebs zakonisht nuk jan\u00eb problem n\u00ebse zgjedhja \u201cbie\u201d tek ushqimet e sh\u00ebndetshme. Megjithat\u00eb, n\u00ebse b\u00ebhet zakon i rregullt dhe nuk i kushtoni r\u00ebnd\u00ebsi ushqimit q\u00eb hani, mund t\u00eb \u00e7oj\u00eb n\u00eb shtim n\u00eb pesh\u00eb ose urth.<\/p>\n\n\n\n
Ushqimi von\u00eb nat\u00ebn mund t\u00eb p\u00ebrkeq\u00ebsoj\u00eb simptomat e disa s\u00ebmundjeve<\/p>\n\n\n\n
Ka arsye t\u00eb ndryshme pse njer\u00ebzit han\u00eb von\u00eb nat\u00ebn ose n\u00eb mes t\u00eb nat\u00ebs. N\u00ebse dikush e b\u00ebn her\u00eb pas here, nuk ka pse t\u00eb jet\u00eb problem, por n\u00ebse e ka zakon t\u00eb haj\u00eb von\u00eb nat\u00ebn, mund t\u00eb ket\u00eb pasoja sh\u00ebndet\u00ebsore. Hulumtimet tregojn\u00eb nj\u00eb lidhje midis t\u00eb ngr\u00ebnit emocional, depresionit dhe obezitetit. Sipas analiz\u00ebs, sindroma e t\u00eb ngr\u00ebnit gjat\u00eb nat\u00ebs \u00ebsht\u00eb nj\u00eb form\u00eb e t\u00eb ngr\u00ebnit t\u00eb \u00e7rregullt ku dikush ha 25 p\u00ebr qind ose m\u00eb shum\u00eb t\u00eb kalorive ditore gjat\u00eb nat\u00ebs. Njer\u00ebzit me k\u00ebt\u00eb sindrom\u00eb konsumojn\u00eb shum\u00eb ushqim pas dark\u00ebs ose kur zgjohen nga gjumi, han\u00eb m\u00eb pak n\u00eb m\u00ebngjes, shpesh jan\u00eb n\u00eb depresion dhe kan\u00eb v\u00ebshtir\u00ebsi p\u00ebr t\u00eb fjetur.<\/p>\n\n\n\n
Nj\u00eb studim i publikuar n\u00eb American Journal of Clinical Nutrition zbuloi se njer\u00ebzit q\u00eb han\u00eb von\u00eb nat\u00ebn kan\u00eb nj\u00eb p\u00ebrqindje m\u00eb t\u00eb lart\u00eb t\u00eb yndyr\u00ebs trupore dhe indeksit t\u00eb mas\u00ebs trupore (BMI). <\/p>\n\n\n\n
Shkenc\u00ebtar\u00ebt sugjerojn\u00eb se nj\u00eb arsye e mundshme p\u00ebr k\u00ebt\u00eb \u00ebsht\u00eb efekti i reduktuar termik i ushqimit pas sekretimit t\u00eb melatonin\u00ebs, q\u00eb i referohet nj\u00eb norme m\u00eb t\u00eb ul\u00ebt t\u00eb p\u00ebrdorimit t\u00eb energjis\u00eb m\u00eb von\u00eb gjat\u00eb nat\u00ebs. P<\/p>\n\n\n\n
\u00ebr njer\u00ebzit q\u00eb kan\u00eb refluks acidi ose kan\u00eb s\u00ebmundje t\u00eb refluksit gastroezofageal (GERD), ngr\u00ebnia von\u00eb gjat\u00eb nat\u00ebs mund t\u2019i p\u00ebrkeq\u00ebsoj\u00eb simptomat. Prandaj, ekspert\u00ebt k\u00ebshillojn\u00eb pacient\u00ebt me GERD q\u00eb t\u00eb shmangin ushqimin 3 or\u00eb para gjumit.<\/p>\n\n\n\n
Ushqimi q\u00eb mund t\u00eb hahet von\u00eb<\/p>\n\n\n\n
Njer\u00ebzit duhet t\u00eb ken\u00eb nj\u00eb diet\u00eb t\u00eb ekuilibruar gjat\u00eb dit\u00ebs n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos ken\u00eb uri pas dark\u00ebs. Nj\u00eb diet\u00eb q\u00eb p\u00ebrmban shum\u00eb karbohidrate t\u00eb rafinuara ose sheqerna t\u00eb shtuara mund t\u00eb shkaktoj\u00eb \u00e7ekuilib\u00ebr t\u00eb sheqerit n\u00eb gjak. \u00c7rregullimi i glukoz\u00ebs n\u00eb gjak mund t\u00eb ndikoj\u00eb negativisht n\u00eb disponimin dhe t\u00eb shkaktoj\u00eb d\u00ebshira p\u00ebr m\u00eb shum\u00eb ushqim. Ushqimet q\u00eb mund t\u00eb hahen von\u00eb nat\u00ebn p\u00ebrfshijn\u00eb:<\/p>\n\n\n\n
Tuna<\/p>\n\n\n\n
Tuna \u00ebsht\u00eb e pasur me proteina, me pak kalori dhe p\u00ebrmban nj\u00eb p\u00ebrqindje shum\u00eb t\u00eb vog\u00ebl t\u00eb sheqerit.\u00a0Kjo \u00ebsht\u00eb arsyeja pse \u00ebsht\u00eb vakti i p\u00ebrsosur i nat\u00ebs von\u00eb.<\/p>\n\n\n\n
Djath\u00eb t\u00eb fresk\u00ebt dhe kos<\/p>\n\n\n\n
Djathi i fresk\u00ebt p\u00ebrmban proteina kazein\u00eb, e cila tretet ngadal\u00eb dhe i siguron trupit energji t\u00eb mjaftueshme gjat\u00eb gjumit. Kosi \u00ebsht\u00eb nj\u00eb burim i shk\u00eblqyer i kalciumit. P\u00ebrve\u00e7se \u00ebsht\u00eb jetik p\u00ebr sh\u00ebndetin e kockave, hulumtimet tregojn\u00eb se kalciumi mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb edhe gjumin. Kosi \u00ebsht\u00eb i pasur me proteina, t\u00eb cilat mund t\u2019ju ndihmojn\u00eb t\u00eb ndiheni t\u00eb ngopur. \u00cbsht\u00eb mir\u00eb t\u00eb shtoni manaferrat n\u00eb kosin e thjesht\u00eb, ve\u00e7an\u00ebrisht boronica.<\/p>\n\n\n\n
Bollgur<\/p>\n\n\n\n
T\u00ebrsh\u00ebra \u00ebsht\u00eb nj\u00eb burim natyral i melatonin\u00ebs. Drith\u00ebra t\u00eb tjera, si gruri dhe elbi, jan\u00eb gjithashtu burime relativisht t\u00eb mira t\u00eb k\u00ebsaj substance. T\u00ebrsh\u00ebra \u00ebsht\u00eb gjithashtu nj\u00eb ushqim i sh\u00ebndetsh\u00ebm q\u00eb p\u00ebrmban vitamina, minerale dhe fibra. Megjithat\u00eb, n\u00ebse dikush d\u00ebshiron t\u00eb mbaj\u00eb nj\u00eb pesh\u00eb t\u00eb moderuar, duhet t\u00eb haj\u00eb nj\u00eb pjes\u00eb m\u00eb t\u00eb vog\u00ebl qull para se t\u00eb shkoj\u00eb n\u00eb shtrat. Por jo \u00e7do nat\u00eb, sepse n\u00eb at\u00eb rast do t\u00eb shkaktoj\u00eb shtim n\u00eb pesh\u00eb.<\/p>\n\n\n\n
Nj\u00eb gjeldeti<\/p>\n\n\n\n
N\u00ebse hani mish nat\u00ebn von\u00eb, at\u00ebher\u00eb \u00ebsht\u00eb mir\u00eb t\u00eb zgjidhni gjelin e detit, sepse p\u00ebrmban aminoacidin triptofan, i cili ngadal\u00ebson procesin e tretjes.\u00a0Gjeli i detit \u00ebsht\u00eb nj\u00eb burim i mir\u00eb i aminoacidit triptofan, ku mishi i gjelit t\u00eb detit p\u00ebrmban sasi m\u00eb t\u00eb larta t\u00eb k\u00ebsaj substance sesa mishi m\u00eb i err\u00ebt.\u00a0Hulumtimet tregojn\u00eb se triptofani ka efekte t\u00eb drejtp\u00ebrdrejta n\u00eb gjum\u00eb \u2013 ai shnd\u00ebrrohet n\u00eb serotonin dhe m\u00eb pas n\u00eb melatonin, i cili vepron n\u00eb gj\u00ebndr\u00ebn pineale dhe nxit gjumin.<\/p>\n\n\n\n
Mjalti<\/p>\n\n\n\n
P\u00ebrve\u00e7se ju heq urin\u00eb, mjalti do t\u2019ju ndihmoj\u00eb gjithashtu t\u00eb flini m\u00eb mir\u00eb. Fal\u00eb oreksin\u00ebs kimike, mjalti ndihmon qelizat e trurit t\u00eb relaksohen dhe t\u00eb p\u00ebrgatiten p\u00ebr gjum\u00eb.<\/p>\n\n\n\n
Fiq t\u00eb that\u00eb<\/p>\n\n\n\n
Disa fiq t\u00eb that\u00eb mund t\u00eb mashtrojn\u00eb urin\u00eb, k\u00ebshtu q\u00eb kush ndihet i uritur nuk duhet t\u00eb shkoj\u00eb n\u00eb shtrat me stomakun bosh.<\/p>\n\n\n\n
Qershit\u00eb<\/p>\n\n\n\n
N\u00ebse d\u00ebshironi t\u00eb ruani pesh\u00ebn tuaj dhe t\u00eb parandaloni shtimin n\u00eb pesh\u00eb, qershit\u00eb ose l\u00ebngu i vishnjes jan\u00eb zgjedhje t\u00eb mira p\u00ebr nj\u00eb meze t\u00eb leht\u00eb t\u00eb nat\u00ebs, pasi do t\u2019ju ndihmojn\u00eb t\u00eb bini m\u00eb leht\u00eb n\u00eb gjum\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ushqimet e nat\u00ebs von\u00eb nuk rekomandohen, por n\u00ebse e gjeni veten n\u00eb nj\u00eb situat\u00eb ku duhet t\u00eb hani nat\u00ebn von\u00eb, zgjidhni me kujdes at\u00eb q\u00eb hani. Njer\u00ebzit q\u00eb duan t\u00eb ruajn\u00eb pesh\u00ebn e tyre ose t\u00eb humbin disa kilogram\u00eb duhet t\u2019i kushtojn\u00eb v\u00ebmendje t\u00eb ve\u00e7ant\u00eb zgjedhjeve t\u00eb tyre ushqimore. Ka shum\u00eb arsye pse njer\u00ebzit han\u00eb edhe […]<\/p>\n","protected":false},"author":2,"featured_media":33827,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31,28,25],"tags":[],"class_list":{"0":"post-35999","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kuzhina-ime","8":"category-lifestyle","9":"category-ushqehu-shendetshem"},"yoast_head":"\n