{"id":5199,"date":"2023-05-12T15:01:40","date_gmt":"2023-05-12T15:01:40","guid":{"rendered":"https:\/\/healthmag.al\/?p=5199"},"modified":"2023-05-12T15:01:40","modified_gmt":"2023-05-12T15:01:40","slug":"stresi-i-tepert-mund-te-te-semure-zemren-2","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/05\/12\/stresi-i-tepert-mund-te-te-semure-zemren-2\/","title":{"rendered":"Stresi i tep\u00ebrt ,mund t\u00eb t\u00eb s\u00ebmur\u00eb zemr\u00ebn"},"content":{"rendered":"<p><strong>Stresi psikologjik.<\/strong><\/p>\n<p>Kur ndihemi t\u00eb stresuar, trupi yn\u00eb reagon duke zbatuar nj\u00eb s\u00ebr\u00eb mekanizmash dhe ndryshimesh.<\/p>\n<p>Me stres (psikologjik) n\u00ebnkuptojm\u00eb grupin e ndjesive negative q\u00eb p\u00ebrjetojm\u00eb kur ndihemi n\u00ebn presion mendor dhe emocional, kur perceptojm\u00eb se k\u00ebrkesat e jashtme (puna, problemet familjare ose \u00e7ifti, v\u00ebshtir\u00ebsit\u00eb ekonomike, izolimi ose njohja sociale, problemet sh\u00ebndet\u00ebsore, pandemia, lufta, etj.) tejkalojn\u00eb aft\u00ebsin\u00eb ton\u00eb p\u00ebr t&#8217;u p\u00ebrballur me to.<\/p>\n<p>Do t\u00eb jet\u00eb perceptimi yn\u00eb kognitiv p\u00ebr t\u00eb p\u00ebrcaktuar n\u00ebse situata q\u00eb po p\u00ebrjetojm\u00eb \u00ebsht\u00eb stresuese dhe p\u00ebr t\u00eb evokuar p\u00ebrgjigjet pasuese t\u00eb organizmit.<\/p>\n<p>Edhe ndryshimet pozitive, si promovimi n\u00eb pun\u00eb, planifikimi i pushimeve, zhvendosja n\u00eb nj\u00eb sht\u00ebpi m\u00eb t\u00eb madhe etj, mund t\u00eb krijojn\u00eb stres.<\/p>\n<p>Stresi psikologjik mund t\u00eb jet\u00eb afatshkurt\u00ebr ose afatgjat\u00eb, por t\u00eb dyja jan\u00eb t\u00eb shoq\u00ebruara me probleme kardiovaskulare.<\/p>\n<p><strong>Si reagojm\u00eb ndaj stresit.<\/strong><\/p>\n<p>Reagimi ndaj stresit p\u00ebrfaq\u00ebsohet nga nj\u00eb seri komplekse aktivizimesh q\u00eb p\u00ebrfshijn\u00eb sistemin neuroendokrin, pra sistemin nervor autonom dhe hormonal, s\u00eb bashku me sistemin imunitar.<\/p>\n<p>I pari q\u00eb aktivizohet dhe shkakton reagime t\u00eb m\u00ebvonshme ndaj stresit \u00ebsht\u00eb sistemi hipotalamo-hipofiz\u00eb-veshkore, i cili ka p\u00ebr detyr\u00eb t\u00eb rregulloj\u00eb nivelet e hormoneve qarkulluese dhe kur jemi t\u00eb stresuar merr stimuj t\u00eb vazhduesh\u00ebm. Mund t\u00eb themi se \u00ebsht\u00eb n\u00eb gjendje \u201cgadishm\u00ebrie\u201d t\u00eb vazhdueshme.<\/p>\n<p>Aktivizimi i sistemit neuroendokrin n\u00eb situata rraskapit\u00ebse shkakton \u00e7lirimin e &#8220;hormoneve t\u00eb stresit&#8221;: kortizoli, i njohur bot\u00ebrisht si nj\u00eb &#8220;simbol i v\u00ebrtet\u00eb i stresit&#8221;, s\u00eb bashku me noradrenalin\u00ebn dhe adrenalin\u00ebn, shkaktojn\u00eb nj\u00eb s\u00ebr\u00eb p\u00ebrgjigjesh q\u00eb synojn\u00eb t\u00eb na shp\u00ebtojn\u00eb, pasi trupi yn\u00eb. , p\u00ebrball\u00eb nj\u00eb situate q\u00eb e konsideron \u201ct\u00eb rrezikshme\u201d (stres), v\u00eb n\u00eb loj\u00eb mekanizmat p\u00ebr t\u00eb na \u201cmbrojtur\u201d.<\/p>\n<p><strong>Si stresi e d\u00ebmton zemr\u00ebn.<\/strong><\/p>\n<p>Ata q\u00eb jan\u00eb shum\u00eb t\u00eb stresuar dhe t\u00eb paaft\u00eb p\u00ebr t\u00eb shkarkuar si\u00e7 duhet tensionin e akumuluar do t\u00eb ken\u00eb m\u00eb shum\u00eb gjasa t\u00eb ken\u00eb nj\u00eb problem me zemr\u00ebn, nj\u00eb rrahje t\u00eb \u00e7rregullt t\u00eb zemr\u00ebs (ekstrasistola ose fibrilacion atrial) dhe presion t\u00eb lart\u00eb t\u00eb gjakut. Pra, cili \u00ebsht\u00eb lidhja midis stresit dhe zemr\u00ebs?<\/p>\n<p>Hormonet adrenalin\u00eb dhe norepinefrin\u00eb shkaktojn\u00eb nj\u00eb rritje t\u00eb ritmit t\u00eb zemr\u00ebs, ritmit t\u00eb frym\u00ebmarrjes, presionit t\u00eb gjakut dhe vigjilenc\u00ebs.<\/p>\n<p>Prodhimi i kortizolit rrit nivelet e sheqernave dhe yndyrave n\u00eb gjak, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb na siguroj\u00eb energjin\u00eb e nevojshme p\u00ebr t\u00eb p\u00ebrballuar tensionin.<\/p>\n<p>Aktivizimi i sistemit neuroendokrin mund t\u00eb shkaktoj\u00eb nj\u00eb problem kardiovaskular, ve\u00e7an\u00ebrisht tek ata q\u00eb tashm\u00eb vuajn\u00eb nga s\u00ebmundjet e zemr\u00ebs. Kur p\u00ebrfundon situata stresuese (stresi akut), t\u00eb gjitha hormonet kthehen n\u00eb nivele normale.<\/p>\n<p>Nga ana tjet\u00ebr, kur situata stresuese \u00ebsht\u00eb e vazhdueshme, nivelet e hormoneve mbeten t\u00eb larta duke rezultuar n\u00eb \u00e7rregullime t\u00eb humorit dhe n\u00eb probleme fizike.<\/p>\n<p>Rritja e hormoneve t\u00eb stresit dhe stimulimi afatgjat\u00eb i sistemit nervor adrenoenergjik mund t\u00eb \u00e7oj\u00eb n\u00eb s\u00ebmundje t\u00eb arterieve koronare dhe t\u00eb shkaktoj\u00eb infarkt miokardit. Nivelet e larta t\u00eb vazhdueshme t\u00eb stresit shoq\u00ebrohen me hiperkoagulueshm\u00ebri (koagulueshm\u00ebri jonormale e gjakut q\u00eb rrit rrezikun e tromboz\u00ebs) dhe aktivizimin inflamator, procese t\u00eb lidhura edhe me s\u00ebmundjen e arterieve koronare dhe infarktin e miokardit. Megjithat\u00eb, n\u00eb afat t\u00eb shkurt\u00ebr, ato mund t\u00eb prodhojn\u00eb nj\u00eb s\u00ebmundje themelore t\u00eb zemr\u00ebs, si\u00e7 \u00ebsht\u00eb atheroma koronare, dhe t\u00eb shkaktojn\u00eb nj\u00eb infarkt miokardi.<\/p>\n<p>P\u00ebrve\u00e7 ishemis\u00eb s\u00eb miokardit (bllokimi i pjessh\u00ebm ose i plot\u00eb i arterieve koronare), ndryshimet e shkaktuara nga stresi mund t\u00eb \u00e7ojn\u00eb n\u00eb nj\u00eb paq\u00ebndrueshm\u00ebri t\u00eb sistemit elektrik t\u00eb zemr\u00ebs q\u00eb rezulton n\u00eb aritmi, t\u00eb tilla si fibrilacion atrial ose takikardi ventrikulare, nj\u00eb aritmi, kjo e fundit, e cila mund t\u00eb jet\u00eb k\u00ebrc\u00ebnuese p\u00ebr jet\u00ebn.<\/p>\n<p>P\u00ebr m\u00eb tep\u00ebr, stresi afatgjat\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb obezitet, rritje t\u00eb nivelit t\u00eb sheqerit n\u00eb gjak dhe diabet, t\u00eb gjith\u00eb faktor\u00ebt e rrezikut p\u00ebr ngjarjet kardiake, si dhe nj\u00eb rritje t\u00eb ndjeshm\u00ebris\u00eb ndaj s\u00ebmundjeve t\u00eb ndryshme, duke p\u00ebrfshir\u00eb s\u00ebmundjet infektive dhe metabolike.<\/p>\n<p><strong>Simptomat e stresit.<\/strong><\/p>\n<p>Mund t\u00eb kuptojm\u00eb se jemi t\u00eb stresuar n\u00ebse ndiejm\u00eb k\u00ebto simptoma:<\/p>\n<ul>\n<li>Ndiheni t\u00eb shqet\u00ebsuar.<\/li>\n<li>B\u00ebheni leht\u00ebsisht nervoz, i paduruesh\u00ebm.<\/li>\n<li>Ndiheni i frustruar.<\/li>\n<li>Nervoz, i zem\u00ebruar.<\/li>\n<li>Ndiheni n\u00eb depresion.<\/li>\n<li>K\u00ebto ndjesi ndonj\u00ebher\u00eb mund t\u00eb prodhojn\u00eb edhe simptoma fizike si:<\/li>\n<li>Dhimbje koke.<\/li>\n<li>Keni t\u00eb p\u00ebrziera.<\/li>\n<li>Problemet gastrointestinale (diarre, kapsll\u00ebk, kolit, meteoriz\u00ebm)<\/li>\n<li>Djersitje e bollshme.<\/li>\n<li>\u00c7rregullime t\u00eb l\u00ebkur\u00ebs, t\u00eb tilla si dermatiti, urtikaria ose psoriaza e stresit (s\u00ebmundjet psikosomatike)<\/li>\n<li>Dhimbje e shtr\u00ebngime gjoksi.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Stresi nuk duhet n\u00ebnvler\u00ebsuar pasi mund t\u00eb na b\u00ebj\u00eb t\u00eb izolohemi ose t\u00eb jemi agresiv\u00eb, t\u00eb kemi v\u00ebshtir\u00ebsi p\u00ebr t\u00eb fjetur, t\u00eb qajm\u00eb leht\u00eb apo edhe t\u00eb kemi probleme n\u00eb marr\u00ebdh\u00ebniet seksuale. Pastaj ka nga ata q\u00eb priren t\u00eb jen\u00eb plot\u00ebsisht t\u00eb margjinalizuar nga bota e jashtme ose t\u00eb zhvillojn\u00eb \u00e7rregullime t\u00eb t\u00eb ngr\u00ebnit (DCA).<\/p>\n<p><strong>Si t\u00eb menaxhoni stresin.<\/strong><\/p>\n<p>Fatkeq\u00ebsisht, stresi nuk \u00ebsht\u00eb i parandaluesh\u00ebm, shpesh ne nuk mund t\u00eb kemi kontroll t\u00eb plot\u00eb mbi t\u00eb, por sigurisht q\u00eb mund t\u00eb m\u00ebsojm\u00eb ta menaxhojm\u00eb at\u00eb! P\u00ebr ta b\u00ebr\u00eb k\u00ebt\u00eb, ne duhet t\u00eb m\u00ebsojm\u00eb t\u00eb gjejm\u00eb koh\u00eb p\u00ebr veten ton\u00eb \u00e7do dit\u00eb, p\u00ebr t\u00eb b\u00ebr\u00eb at\u00eb q\u00eb na p\u00eblqen dhe na b\u00ebn t\u00eb ndihemi mir\u00eb. Ne duhet t\u00eb p\u00ebrpiqemi ta organizojm\u00eb dit\u00ebn ton\u00eb duke shmangur mbingarkesat e angazhimeve, qofshin ato pun\u00eb apo personale.<\/p>\n<p>Aktiviteti i rregullt fizik \u00ebsht\u00eb sigurisht nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb mira p\u00ebr t\u00eb menaxhuar stresin: nj\u00eb sh\u00ebtitje e k\u00ebndshme n\u00eb aj\u00ebr t\u00eb hapur, nj\u00eb xhiro me bi\u00e7iklet\u00eb, nj\u00eb not n\u00eb pishin\u00eb ose n\u00eb det jan\u00eb aktivitete q\u00eb mund t\u00eb na ndihmojn\u00eb t\u00eb \u00e7lirojm\u00eb tensionin dhe mbi t\u00eb gjitha t\u00eb shk\u00ebputim pak koh\u00eb nga rutina e p\u00ebrdit\u00ebshme ,duke ja dedikuar vetes.<\/p>\n<p>Disiplinat e relaksimit si joga dhe thay chi, ushtrimet e frym\u00ebmarrjes ose meditimi mund t\u00eb na ndihmojn\u00eb gjithashtu t\u00eb reduktojm\u00eb nivelet e stresit. N\u00eb fakt, teknikat e relaksimit jan\u00eb shoq\u00ebruar me parandalimin dhe reduktimin e p\u00ebrs\u00ebritjes s\u00eb ngjarjeve kardiake.<\/p>\n<p><strong>\u00c7far\u00eb ?Dhe si t\u00eb ushqeheni p\u00ebr t\u00eb reduktuar stresin.<\/strong><\/p>\n<p>Kur p\u00ebrballemi me situata stresuese, sjellja e t\u00eb ngr\u00ebnit ndryshon shum\u00eb shpesh dhe ne priremi ta p\u00ebrdorim ushqimin si nj\u00eb mjet ngush\u00ebllues, si nj\u00eb streh\u00eb. N\u00eb vend t\u00eb k\u00ebsaj, \u00ebsht\u00eb thelb\u00ebsore, p\u00ebr t\u00eb shmangur s\u00ebmundje t\u00eb m\u00ebdha si diabeti dhe obeziteti, si dhe p\u00ebr ekuilibrin ton\u00eb psikik, t\u00eb ndjekim nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme dhe t\u00eb ekuilibruar dhe t\u00eb respektojm\u00eb ekuilibrin ton\u00eb t\u00eb energjis\u00eb.<\/p>\n<p>Disa ushqime, pra, mund t\u00eb nxisin relaksimin fal\u00eb pranis\u00eb s\u00eb triptofanit, nj\u00eb aminoacid thelb\u00ebsor q\u00eb duhet t\u00eb marrim domosdoshm\u00ebrisht p\u00ebrmes ushqimit, pasi trupi yn\u00eb nuk \u00ebsht\u00eb n\u00eb gjendje ta prodhoj\u00eb at\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb pavarur. P\u00ebrfshirja e ushqimeve t\u00eb pasura me triptofan n\u00eb diet\u00ebn ton\u00eb mund t\u00eb na ofroj\u00eb efekte qet\u00ebsuese, t\u00eb nxis\u00eb gjum\u00eb t\u00eb qet\u00eb, t\u00eb luftoj\u00eb ankthin dhe t\u00eb p\u00ebrballet me stresin e p\u00ebrditsh\u00ebm, duke kontrolluar k\u00ebshtu oreksin dhe pesh\u00ebn.<\/p>\n<p><strong>Ushqimet e pasura me triptofan jan\u00eb:<\/strong><\/p>\n<p>Kosi, qum\u00ebshti dhe djathrat si Grana Padano , i cili \u00ebsht\u00eb nj\u00eb nd\u00ebr djathrat m\u00eb t\u00eb konsumuar, dhe siguron sasin\u00eb m\u00eb t\u00eb madhe t\u00eb kalciumit, nj\u00eb mineral i dobish\u00ebm p\u00ebr kockat, dh\u00ebmb\u00ebt dhe q\u00eb nd\u00ebrhyn n\u00eb ekuilibrin e sistemit nervor, qarkullimin e gjakut dhe rregullimin e rrahjeve t\u00eb zemr\u00ebs kardiake. Grana Padano gjithashtu p\u00ebrmban shum\u00eb proteina me vler\u00eb t\u00eb lart\u00eb biologjike, duke p\u00ebrfshir\u00eb triptofanin, vitaminat B2 dhe B12 dhe antioksidant\u00eb si vitamina A, zink dhe selen. Mund t\u00eb p\u00ebrdoret gjithashtu i grir\u00eb \u00e7do dit\u00eb (1-2 lug\u00eb gjelle) p\u00ebr t\u00eb shijuar pjatat e para dhe puret\u00eb e perimeve n\u00eb vend t\u00eb krip\u00ebs.<\/p>\n<p>&nbsp;<\/p>\n<p>1-Peshku i fresk\u00ebt, si fileto krapi deti, merluci ose qefulli.<\/p>\n<p>2-Vez\u00ebt .<\/p>\n<p>3-Disa t\u00eb brendshme, t\u00eb tilla si m\u00ebl\u00e7ia e vi\u00e7it dhe truri.<\/p>\n<p>4- Arrat, bajamet e \u00ebmbla.<\/p>\n<p><strong>Fithealth.al <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stresi psikologjik. Kur ndihemi t\u00eb stresuar, trupi yn\u00eb reagon duke zbatuar nj\u00eb s\u00ebr\u00eb mekanizmash dhe ndryshimesh. Me stres (psikologjik) n\u00ebnkuptojm\u00eb grupin e ndjesive negative q\u00eb p\u00ebrjetojm\u00eb kur ndihemi n\u00ebn presion mendor dhe emocional, kur perceptojm\u00eb se k\u00ebrkesat e jashtme (puna, problemet familjare ose \u00e7ifti, v\u00ebshtir\u00ebsit\u00eb ekonomike, izolimi ose njohja sociale, problemet sh\u00ebndet\u00ebsore, pandemia, lufta, etj.) 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Kur ndihemi t\u00eb stresuar, trupi yn\u00eb reagon duke zbatuar nj\u00eb s\u00ebr\u00eb mekanizmash dhe ndryshimesh. Me stres (psikologjik) n\u00ebnkuptojm\u00eb grupin e ndjesive negative q\u00eb p\u00ebrjetojm\u00eb kur ndihemi n\u00ebn presion mendor dhe emocional, kur perceptojm\u00eb se k\u00ebrkesat e jashtme (puna, problemet familjare ose \u00e7ifti, v\u00ebshtir\u00ebsit\u00eb ekonomike, izolimi ose njohja sociale, problemet sh\u00ebndet\u00ebsore, pandemia, lufta, etj.) 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