Ka shum\u00eb arsye p\u00ebr t\u00eb mbajtur zorr\u00ebt t\u00eb funksionojn\u00eb si\u00e7 duhet.
\nK\u00ebtu jan\u00eb shtat\u00eb k\u00ebshilla t\u00eb vlefshme q\u00eb mund t\u2019i zbatojm\u00eb \u00e7do nat\u00eb p\u00ebr ta arritur k\u00ebt\u00eb.<\/p>\n
1. Fikni ekranet<\/strong><\/p>\n Disa persona l\u00ebn\u00eb televizorin ndezur ose celularin p\u00ebr t\u2019i vwnw nw gjumw, por ndoshta do t\u00eb arrijn\u00eb rezultate t\u00eb kund\u00ebrta. Drita nga ekranet mund t\u00eb rris\u00eb nivelet e hormoneve t\u00eb stresit sepse k\u00ebrkon v\u00ebmendjen ton\u00eb, shpjegon mjeku gastroenterolog Dr. Joseph Shami, duke shtuar se pozicioni q\u00eb zakonisht marrim n\u00eb jast\u00ebk do t\u00eb jet\u00eb nj\u00eb tjet\u00ebr penges\u00eb. K\u00ebshilla e tij \u00ebsht\u00eb q\u00eb t\u00eb fikni t\u00eb gjitha ekranet t\u00eb pakt\u00ebn nj\u00eb or\u00eb para gjumit.<\/p>\n 2. Mos mbani patatina ose \u00e7okollata<\/strong><\/p>\n Sado q\u00eb patatinat apo \u00e7okollata q\u00eb kemi n\u00eb dollapin e kuzhin\u00ebs na tundojn\u00eb, duhet t\u00eb rezistojm\u00eb. Sado josh\u00ebse t\u00eb jet\u00eb nj\u00eb ushqim i leht\u00eb n\u00eb mbr\u00ebmje, \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb flini me stomakun bosh, pasi t\u00eb keni konsumuar vaktin e fundit disa or\u00eb m\u00eb par\u00eb, sipas mjekut William Li. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb do t\u00eb lejojm\u00eb triliona baktere n\u00eb mikrobiom\u00ebn ton\u00eb t\u00eb zorr\u00ebve t\u00eb ruajn\u00eb ritmet e tyre biologjike. Kur ushqehet me ushqim nat\u00ebn, ora e tyre biologjike humbet dhe ata nuk prodhojn\u00eb acide yndyrore me zinxhir t\u00eb shkurt\u00ebr n\u00eb nivelet normale t\u00eb nevojshme p\u00ebr nj\u00eb metaboliz\u00ebm t\u00eb sh\u00ebndetsh\u00ebm. Ai shpjegon dhe paralajm\u00ebron se n\u00ebse ngr\u00ebnia e ushqimit b\u00ebhet zakon, i hap rrug\u00ebn sindrom\u00ebs metabolike.<\/p>\n 3. Zgjidhni ushqime q\u00eb nxisin sh\u00ebndetin e zorr\u00ebve<\/strong><\/p>\n Sado q\u00eb ritmet e p\u00ebrditshm\u00ebris\u00eb jan\u00eb stresuese, vakti i fundit i dit\u00ebs ka nevoj\u00eb p\u00ebr v\u00ebmendjen ton\u00eb. Zgjedhjet tona do t\u00eb p\u00ebrcaktojn\u00eb ndikimin negativ ose pozitiv n\u00eb mikrobiom\u00ebn e zorr\u00ebve, shpjegon patologu Dr Mahmud Kara. Sipas tij, ushqimet miq\u00ebsore me mikrobiom\u00ebn duhet t\u00eb jen\u00eb t\u00eb bollshme me probiotik\u00eb, mikroorganizma t\u00eb gjall\u00eb q\u00eb ofrojn\u00eb bakteret e nevojshme dhe prebiotik\u00eb, komponime fibroze q\u00eb ushqejn\u00eb probiotik\u00ebt n\u00eb zorr\u00eb.<\/p>\n Ushqimet me probiotik\u00eb: kos, djath\u00ebra t\u00eb fermentuar, perime turshi, etj.<\/p>\n 4. Pini shum\u00eb uj\u00eb<\/strong><\/p>\n Ndoshta nuk ting\u00ebllon t\u00ebrheq\u00ebse q\u00eb duhet t\u00eb pim\u00eb uj\u00eb gjat\u00eb nat\u00ebs, vet\u00ebm duke menduar se ndoshta do t\u00eb na detyroj\u00eb t\u00eb shkojm\u00eb n\u00eb tualet n\u00eb m\u00ebngjes. Por kjo \u00ebsht\u00eb nj\u00eb sakrific\u00eb e vog\u00ebl, thekson Dr. Kara, duke shpjeguar se hidratimi i mir\u00eb nxit funksionimin normal t\u00eb t\u00eb gjitha organeve, parandalon kapsll\u00ebkun, tret ushqimin n\u00eb sistemin tret\u00ebs, redukton inflamacionin n\u00eb mikrobiom\u00ebn e zorr\u00ebve dhe ndihmon n\u00eb rivendosjen e tij pas nj\u00eb s\u00ebmundjeje. ose duke marr\u00eb antibiotik\u00eb, duke kontribuar n\u00eb procesin e detoksifikimit.<\/p>\n 5. Ulni stresin<\/strong><\/p>\n Menaxhimi i stresit t\u00eb p\u00ebrditsh\u00ebm \u00ebsht\u00eb jetik p\u00ebr funksionimin e duhur t\u00eb zorr\u00ebve dhe sh\u00ebndetin e p\u00ebrgjithsh\u00ebm, thot\u00eb internisti Dr. Raphael Kellman. Zorra \u00ebsht\u00eb e lidhur drejtp\u00ebrdrejt me trurin p\u00ebrmes boshtit zorr\u00eb-tru dhe stresi kronik mund t\u00eb ndryshoj\u00eb p\u00ebrb\u00ebrjen e mikrobiom\u00ebs me pasoja dramatike sh\u00ebndet\u00ebsore. Sipas tij, teknikat e thjeshta si ushtrimet e frym\u00ebmarrjes apo meditimi para gjumit dhe sh\u00ebtitjet n\u00eb natyr\u00eb apo kontakti me t\u00eb dashurit gjat\u00eb dit\u00ebs mund t\u00eb ken\u00eb efekte mbres\u00ebl\u00ebn\u00ebse p\u00ebr leht\u00ebsimin e ankthit.<\/p>\n 6. L\u00ebvizni pak m\u00eb shum\u00eb<\/strong><\/p>\n Me shum\u00eb mund\u00ebsi, ideja p\u00ebr t\u00eb lodhur veten n\u00eb ecje ose bi\u00e7iklet\u00eb duket si trajtimi ideal hipnotik. Por n\u00eb vend t\u00eb k\u00ebsaj, Dr. Kara sugjeron l\u00ebvizje t\u00eb buta t\u00eb trupit si shtrirje, joga ose nj\u00eb ecje t\u00eb shpejt\u00eb p\u00ebr t\u00eb ndihmuar tretjen.<\/p>\n 7. Flini n\u00eb an\u00ebn tuaj t\u00eb majt\u00eb<\/strong><\/p>\n Njer\u00ebzit me stomak t\u00eb ndjesh\u00ebm ndoshta duhet t\u2019i kushtojn\u00eb v\u00ebmendje pozicionit t\u00eb tyre t\u00eb gjumit, v\u00ebren Dr. Ali Rezaie n\u00eb Qendr\u00ebn Mjek\u00ebsore Cedars-Sinai. Duke zgjedhur an\u00ebn e majt\u00eb, zvog\u00eblohet rreziku i refluksit t\u00eb acidit dhe p\u00ebrmir\u00ebsohet tretja dhe funksioni limfatik.<\/p>\n","protected":false},"excerpt":{"rendered":" Ka shum\u00eb arsye p\u00ebr t\u00eb mbajtur zorr\u00ebt t\u00eb funksionojn\u00eb si\u00e7 duhet. K\u00ebtu jan\u00eb shtat\u00eb k\u00ebshilla t\u00eb vlefshme q\u00eb mund t\u2019i zbatojm\u00eb \u00e7do nat\u00eb p\u00ebr ta arritur k\u00ebt\u00eb. 1. Fikni ekranet Disa persona l\u00ebn\u00eb televizorin ndezur ose celularin p\u00ebr t\u2019i vwnw nw gjumw, por ndoshta do t\u00eb arrijn\u00eb rezultate t\u00eb kund\u00ebrta. Drita nga ekranet mund t\u00eb […]<\/p>\n","protected":false},"author":2,"featured_media":5970,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":{"0":"post-5969","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-living-healthy"},"yoast_head":"\n