{"id":33168,"date":"2025-12-04T20:14:30","date_gmt":"2025-12-04T20:14:30","guid":{"rendered":"https:\/\/evindepaketle.com\/wp\/?p=33168"},"modified":"2025-12-04T20:14:59","modified_gmt":"2025-12-04T20:14:59","slug":"sipas-blerina-bombajt-ky-eshte-numri-i-oreve-te-gjumit-qe-ndihmon-ne-djegien-e-dhjamit","status":"publish","type":"post","link":"https:\/\/evindepaketle.com\/wp\/sipas-blerina-bombajt-ky-eshte-numri-i-oreve-te-gjumit-qe-ndihmon-ne-djegien-e-dhjamit\/","title":{"rendered":"Sipas Blerina Bombajt: Ky \u00ebsht\u00eb numri i or\u00ebve t\u00eb gjumit q\u00eb ndihmon n\u00eb djegien e dhjamit"},"content":{"rendered":"<div id=\"evind-4123151916\" class=\"evind-bf-imag-1 evind-entity-placement\"><div id=\"div-gpt-ad-1767907234185-0\" style=\"min-width:300px;min-height:250px;\"><\/div><\/div><p>Or\u00ebt e gjumit dhe cil\u00ebsia e tij ndikojn\u00eb ndjesh\u00ebm n\u00eb rregullimin e pesh\u00ebs trupore. Shkurtimi i or\u00ebve t\u00eb gjumit, pengon rregullimin e uris\u00eb dhe oreksit.<\/p>\n<p>Hormonet q\u00eb ndikojn\u00eb n\u00eb oreks mund t\u00eb marrin p\u00ebrpar\u00ebsi dhe t\u00eb nxisin konsumin e vakteve hiperkalorike.<\/p><div id=\"evind-1672105876\" class=\"evind-aft-img-1 evind-entity-placement\"><div id=\"div-gpt-ad-1767907274482-0\" style=\"min-width:300px;min-height:250px;\"><\/div><\/div>\n<p>Mungesa e vazhdueshme e gjumit, mund t\u00eb ndryshoj\u00eb p\u00ebrb\u00ebrjen, sasin\u00eb dhe shp\u00ebrndarjen e ushqimit t\u00eb konsumuar, duke kontribuar n\u00eb epidemin\u00eb e obezitetit.<\/p>\n<p>Statistikat n\u00eb Amerik\u00eb, tregojn\u00eb se mbi 50 milion\u00eb individe vuajn\u00eb nga mungesa e gjumit.<\/p>\n<p>T\u00eb tjer\u00eb mund t\u00eb ekspozohen n\u00eb drit\u00eb t\u00eb fort\u00eb gjat\u00eb nat\u00ebs, p\u00ebr shkak t\u00eb turneve t\u00eb treta, duke shtuar \u00e7rregullimin e ciklit cirkadian dhe duke rritur akumulimin e dhjamit.<\/p>\n<p>Ka gjithashtu nj\u00eb lidhje midis gjumit, nd\u00ebrprerjes s\u00eb ciklit cirkadian , geneve dhe sindrom\u00ebs metabolike.<\/p>\n<p>Stresi \u00ebsht\u00eb nj\u00eb tjet\u00ebr faktor. N\u00ebn stres, njer\u00ebzit \u00e7lirojn\u00eb kortizol me shumic\u00eb, e cila nxit prodhimin e insulin\u00ebs p\u00ebr t\u00eb mbajtur nivelin e glukoz\u00ebs n\u00eb gjak n\u00eb norm\u00ebn e nevojshme p\u00ebr nj\u00eb situat\u00eb stresi. K\u00ebshtu, ndodh nj\u00eb rritje n\u00eb oreks.<\/p>\n<p>Stresi kronik, n\u00eb kombinim me nivele t\u00eb vazhdueshme t\u00eb larta, t\u00eb kortizolit, \u00e7on n\u00eb ndryshime permanente t\u00eb oreksit.<br \/>\nNormalisht, niveli i kortizolit \u00ebsht\u00eb i lart\u00eb n\u00eb m\u00ebngjes dhe bie rreth mesnat\u00ebs. Personat me sindrom\u00ebn e \u201ct\u00eb ngr\u00ebnit nat\u00ebn\u201d, kan\u00eb nj\u00eb cik\u00ebl cirkadian t\u00eb \u201cvonuar\u201d t\u00eb marrjes s\u00eb vakteve, e cila \u00ebsht\u00eb pasoj\u00eb e nj\u00eb programimi gjenetik t\u00eb faktor\u00ebve neuroendokrine, duke p\u00ebrfshir\u00eb nivelin e kortizolit.<\/p>\n<p>K\u00ebshilla<\/p>\n<p>Evitoni 3 t\u00eb bardhat:<\/p>\n<p>Evitoni sa m\u00eb shum\u00eb sheqerin e bardh\u00eb, krip\u00ebn e bardh\u00eb, dhe miellin e bardh\u00eb.<\/p>\n<p>N\u00eb vend t\u00eb tyre p\u00ebrdorni p\u00ebrkat\u00ebsisht: fruta si moll\u00eb, kivi, portokall dhe qitro; fare pak krip\u00eb deti ose Himalaje; dhe kuinoa, bizele, patate t\u00eb emb\u00ebl dhe rrepa.<\/p>\n<p>Pini \u00e7ajra bimor me p\u00ebrb\u00ebrje qet\u00ebsuese, p\u00ebrpara gjumit, si kamomili dhe valeriana.<\/p>\n<p>Konsumoni vaktin e dark\u00ebs 3-4 or\u00eb p\u00ebrpara gjumit.<\/p>\n<p>K\u00ebshilla t\u00eb tjera<\/p>\n<p>Flini 7 or\u00eb gjum\u00eb, idealja \u00ebsht\u00eb 23.00 \u2013 6.00.<br \/>\nGjat\u00eb nat\u00ebs, evitoni \u00e7do lloj zhurme dhe \u00e7do lloj drite.<br \/>\nKonsumoni kafein\u00eb deri n\u00eb or\u00ebn 12 t\u00eb drek\u00ebs, jo me von\u00eb.<br \/>\nMos konsumoni l\u00ebngje af\u00ebr dark\u00ebs.<br \/>\nEvitoni krip\u00ebn n\u00eb maksimum.<br \/>\nKonsumoni fruta perime me ngjyr\u00eb portokalli.<br \/>\nZ\u00ebvend\u00ebsoni mishin me fasule, thjerrza dhe qiqra.<\/p>\n<p>Kujdes: cil\u00ebsia e gjumit ndikon m\u00eb shum\u00eb se sa ju e mendoni n\u00eb cil\u00ebsin\u00eb e moshimit, n\u00eb parandalimin e s\u00ebmundjeve t\u00eb pleq\u00ebris\u00eb, n\u00eb forcimin e imunitetit dhe n\u00eb jet\u00ebgjat\u00ebsi. Mos e neglizhoni<\/p>\n<div id=\"evind-1681909808\" class=\"evind-aft-content evind-entity-placement\"><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block; text-align:center;\"\r\n     data-ad-layout=\"in-article\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-client=\"ca-pub-9502650571429605\"\r\n     data-page-url=\"https:\/\/evindepaketle.com\"\r\n     data-ad-slot=\"5205678616\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div>","protected":false},"excerpt":{"rendered":"<p>Or\u00ebt e gjumit dhe cil\u00ebsia e tij ndikojn\u00eb ndjesh\u00ebm n\u00eb rregullimin e pesh\u00ebs trupore. Shkurtimi i or\u00ebve t\u00eb gjumit, pengon rregullimin e uris\u00eb dhe oreksit. Hormonet q\u00eb ndikojn\u00eb n\u00eb oreks mund t\u00eb marrin p\u00ebrpar\u00ebsi dhe t\u00eb nxisin konsumin e vakteve hiperkalorike. Mungesa e vazhdueshme e gjumit, mund t\u00eb ndryshoj\u00eb p\u00ebrb\u00ebrjen, sasin\u00eb dhe shp\u00ebrndarjen e ushqimit [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":33170,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":{"format":"standard"},"jnews_primary_category":[],"jnews_social_meta":[],"jnews_review":[],"enable_review":"","type":"","name":"","summary":"","brand":"","sku":"","good":[],"bad":[],"score_override":"","override_value":"","rating":[],"price":[],"jnews_override_counter":[],"jnews_post_split":[],"footnotes":""},"categories":[1004],"tags":[1574],"class_list":["post-33168","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keshilla-ai","tag-blerina-bombaj"],"_links":{"self":[{"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/posts\/33168","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/comments?post=33168"}],"version-history":[{"count":1,"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/posts\/33168\/revisions"}],"predecessor-version":[{"id":33169,"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/posts\/33168\/revisions\/33169"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/media\/33170"}],"wp:attachment":[{"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/media?parent=33168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/categories?post=33168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evindepaketle.com\/wp\/wp-json\/wp\/v2\/tags?post=33168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}