{"id":6157,"date":"2023-11-15T12:49:23","date_gmt":"2023-11-15T11:49:23","guid":{"rendered":"https:\/\/healthmag.al\/?p=6157"},"modified":"2023-11-15T12:49:23","modified_gmt":"2023-11-15T11:49:23","slug":"ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/","title":{"rendered":"Ecja pasi ke ngr\u00ebn\u00eb i b\u00ebn mir\u00eb sh\u00ebndetit: 5 p\u00ebrfitimet"},"content":{"rendered":"

Pas nj\u00eb vakti t\u00eb sh\u00ebndetsh\u00ebm dhe t\u00eb bollsh\u00ebm, duket e pamundur q\u00eb mendja t\u00eb shkoj\u00eb te aktiviteti fizik, ecja, ushtrime n\u00eb palest\u00ebr etj.<\/p>\n

Nuk po flasim vet\u00ebm p\u00ebr rritjen e hormonit t\u00eb endorfin\u00ebs, uljen e nivelit t\u00eb stresit, nd\u00ebrkoh\u00eb q\u00eb ecja apo sh\u00ebtitjet e gjata nxisin prodhimin e serotonin\u00ebs. Ecja pas konsumit t\u00eb ushqimit, ka ndikime direkte n\u00eb: p\u00ebrmir\u00ebsimin e tretjes, mund t\u00eb zvog\u00ebloj\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs, rregullimin e sheqerit n\u00eb gjak, nj\u00eb pesh\u00eb normale trupore si edhe gjum\u00eb m\u00eb t\u00eb qet\u00eb.<\/p>\n

-P\u00ebrmir\u00ebsimi i tretjes<\/strong><\/p>\n

Ecja pas ngr\u00ebnies stimulon stomakun dhe zorr\u00ebt, duke e b\u00ebr\u00eb ushqimin t\u00eb l\u00ebviz\u00eb m\u00eb shpejt dhe kjo ndihmon n\u00eb procesin e tretjes.<\/p>\n

-Ulje e rrezikut t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs<\/strong><\/p>\n

Studimet kan\u00eb treguar se t\u00eb gjitha format e rregullta t\u00eb st\u00ebrvitjes jan\u00eb t\u00eb shk\u00eblqyera p\u00ebr sh\u00ebndetin e zemr\u00ebs. Madje, nj\u00eb hulumtim i fundit thot\u00eb se kryerja e ushtrimeve t\u00eb vogla dhe t\u00eb shpejta, si nj\u00eb sh\u00ebtitje 10 deri n\u00eb 15 minuta pas ngr\u00ebnies mund t\u00eb jet\u00eb m\u00eb e dobishme p\u00ebr t\u00eb reduktuar shanset p\u00ebr s\u00ebmundjet e zemr\u00ebs.<\/p>\n

\"Pse<\/p>\n

-Rregullim i niveleve t\u00eb sheqerit n\u00eb gjak<\/strong><\/p>\n

Ecja pas ngr\u00ebnies, sidomos n\u00ebse ju e ktheni n\u00eb nj\u00eb ritual t\u00eb p\u00ebrditsh\u00ebm, do t\u00eb ndihmoj\u00eb n\u00eb uljen e niveleve t\u00eb sheqerit n\u00eb gjak dhe \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb efektive p\u00ebr t\u00eb minimizuar shum\u00eb rreziqe q\u00eb i vijn\u00eb trupit dhe organizmit nga sheqeri i tep\u00ebrt.<\/p>\n

-Ruajtja e nj\u00eb peshe normale<\/strong><\/p>\n

Ushtrimet e rregullta jan\u00eb nj\u00eb nga m\u00ebnyrat m\u00eb efektive p\u00ebr t\u00eb qen\u00eb t\u00eb sh\u00ebndetsh\u00ebm, por edhe nj\u00eb sh\u00ebtitje e shkurt\u00ebr pas nj\u00eb vakti mund t\u00eb ndihmoj\u00eb n\u00eb ruajtjen ose humbjen e pesh\u00ebs.<\/p>\n

\"Pse<\/p>\n

-Gjum\u00eb m\u00eb i mir\u00eb<\/strong><\/p>\n

Mjek\u00ebt shpjegojn\u00eb se ecja pas dark\u00ebs ndihmon n\u00eb rregullimin e ritmeve cirkadiane: rregullon natyralisht ciklin gjum\u00eb-zgjim, duke e b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb r\u00ebnien n\u00eb gjum\u00eb dhe shijimin e nj\u00eb pushimi m\u00eb t\u00eb thell\u00eb dhe \u00e7lodh\u00ebs.<\/p>\n

Sa koh\u00eb pas ngr\u00ebnies duhet t\u00eb ecni?<\/em><\/p>\n

E gjitha kjo varet nga q\u00ebllimet tuaja. N\u00ebse thjesht doni t\u00eb ndihmoni tretjen e ushqimit m\u00eb leht\u00eb, nj\u00eb sh\u00ebtitje 10-minut\u00ebshe pas \u00e7do vakti mjafton p\u00ebr t\u00eb qen\u00eb e dobishme. Por, n\u00ebse po k\u00ebrkoni t\u00eb p\u00ebrmir\u00ebsoni q\u00ebllimet e p\u00ebrgjithshme ose t\u00eb arrini 10 mij\u00eb hapa, at\u00ebher\u00eb b\u00ebni nj\u00eb sh\u00ebtitje rreth 30 minuta.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pas nj\u00eb vakti t\u00eb sh\u00ebndetsh\u00ebm dhe t\u00eb bollsh\u00ebm, duket e pamundur q\u00eb mendja t\u00eb shkoj\u00eb te aktiviteti fizik, ecja, ushtrime n\u00eb palest\u00ebr etj. Nuk po flasim vet\u00ebm p\u00ebr rritjen e hormonit t\u00eb endorfin\u00ebs, uljen e nivelit t\u00eb stresit, nd\u00ebrkoh\u00eb q\u00eb ecja apo sh\u00ebtitjet e gjata nxisin prodhimin e serotonin\u00ebs. Ecja pas konsumit t\u00eb ushqimit, ka […]<\/p>\n","protected":false},"author":2,"featured_media":6158,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-6157","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-uncategorized"},"yoast_head":"\nEcja pasi ke ngr\u00ebn\u00eb i b\u00ebn mir\u00eb sh\u00ebndetit: 5 p\u00ebrfitimet - Health Mag<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ecja pasi ke ngr\u00ebn\u00eb i b\u00ebn mir\u00eb sh\u00ebndetit: 5 p\u00ebrfitimet - Health Mag\" \/>\n<meta property=\"og:description\" content=\"Pas nj\u00eb vakti t\u00eb sh\u00ebndetsh\u00ebm dhe t\u00eb bollsh\u00ebm, duket e pamundur q\u00eb mendja t\u00eb shkoj\u00eb te aktiviteti fizik, ecja, ushtrime n\u00eb palest\u00ebr etj. Nuk po flasim vet\u00ebm p\u00ebr rritjen e hormonit t\u00eb endorfin\u00ebs, uljen e nivelit t\u00eb stresit, nd\u00ebrkoh\u00eb q\u00eb ecja apo sh\u00ebtitjet e gjata nxisin prodhimin e serotonin\u00ebs. Ecja pas konsumit t\u00eb ushqimit, ka […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/\" \/>\n<meta property=\"og:site_name\" content=\"Health Mag\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-15T11:49:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-15-125220.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1093\" \/>\n\t<meta property=\"og:image:height\" content=\"813\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Health Mag\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Health Mag\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/\",\"url\":\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/\",\"name\":\"Ecja pasi ke ngr\u00ebn\u00eb i b\u00ebn mir\u00eb sh\u00ebndetit: 5 p\u00ebrfitimet - Health Mag\",\"isPartOf\":{\"@id\":\"https:\/\/healthmag.al\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-15-125220.png\",\"datePublished\":\"2023-11-15T11:49:23+00:00\",\"dateModified\":\"2023-11-15T11:49:23+00:00\",\"author\":{\"@id\":\"https:\/\/healthmag.al\/#\/schema\/person\/90da6e0828806bd8547a8a18ec43a4dd\"},\"breadcrumb\":{\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#primaryimage\",\"url\":\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-15-125220.png\",\"contentUrl\":\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-15-125220.png\",\"width\":1093,\"height\":813},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/healthmag.al\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ecja pasi ke ngr\u00ebn\u00eb i b\u00ebn mir\u00eb sh\u00ebndetit: 5 p\u00ebrfitimet\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/healthmag.al\/#website\",\"url\":\"https:\/\/healthmag.al\/\",\"name\":\"Health Mag\",\"description\":\"Gjith\u00e7ka rreth sh\u00ebndetit\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/healthmag.al\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/healthmag.al\/#\/schema\/person\/90da6e0828806bd8547a8a18ec43a4dd\",\"name\":\"Health Mag\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/healthmag.al\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/2bf3ac7a92b5b85abfc677beb1be5632c23ecdfd3f8aeddb1cbb6dce5aae1f50?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/2bf3ac7a92b5b85abfc677beb1be5632c23ecdfd3f8aeddb1cbb6dce5aae1f50?s=96&d=mm&r=g\",\"caption\":\"Health Mag\"},\"sameAs\":[\"https:\/\/healthmag.al\/\"],\"url\":\"https:\/\/healthmag.al\/index.php\/author\/healthmag1\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ecja pasi ke ngr\u00ebn\u00eb i b\u00ebn mir\u00eb sh\u00ebndetit: 5 p\u00ebrfitimet - Health Mag","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/","og_locale":"en_US","og_type":"article","og_title":"Ecja pasi ke ngr\u00ebn\u00eb i b\u00ebn mir\u00eb sh\u00ebndetit: 5 p\u00ebrfitimet - Health Mag","og_description":"Pas nj\u00eb vakti t\u00eb sh\u00ebndetsh\u00ebm dhe t\u00eb bollsh\u00ebm, duket e pamundur q\u00eb mendja t\u00eb shkoj\u00eb te aktiviteti fizik, ecja, ushtrime n\u00eb palest\u00ebr etj. Nuk po flasim vet\u00ebm p\u00ebr rritjen e hormonit t\u00eb endorfin\u00ebs, uljen e nivelit t\u00eb stresit, nd\u00ebrkoh\u00eb q\u00eb ecja apo sh\u00ebtitjet e gjata nxisin prodhimin e serotonin\u00ebs. Ecja pas konsumit t\u00eb ushqimit, ka […]","og_url":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/","og_site_name":"Health Mag","article_published_time":"2023-11-15T11:49:23+00:00","og_image":[{"width":1093,"height":813,"url":"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-15-125220.png","type":"image\/png"}],"author":"Health Mag","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Health Mag","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/","url":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/","name":"Ecja pasi ke ngr\u00ebn\u00eb i b\u00ebn mir\u00eb sh\u00ebndetit: 5 p\u00ebrfitimet - Health Mag","isPartOf":{"@id":"https:\/\/healthmag.al\/#website"},"primaryImageOfPage":{"@id":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#primaryimage"},"image":{"@id":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#primaryimage"},"thumbnailUrl":"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-15-125220.png","datePublished":"2023-11-15T11:49:23+00:00","dateModified":"2023-11-15T11:49:23+00:00","author":{"@id":"https:\/\/healthmag.al\/#\/schema\/person\/90da6e0828806bd8547a8a18ec43a4dd"},"breadcrumb":{"@id":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#primaryimage","url":"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-15-125220.png","contentUrl":"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-15-125220.png","width":1093,"height":813},{"@type":"BreadcrumbList","@id":"https:\/\/healthmag.al\/index.php\/2023\/11\/15\/ecja-pasi-ke-ngrene-i-ben-mire-shendetit-5-perfitimet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/healthmag.al\/"},{"@type":"ListItem","position":2,"name":"Ecja pasi ke ngr\u00ebn\u00eb i b\u00ebn mir\u00eb sh\u00ebndetit: 5 p\u00ebrfitimet"}]},{"@type":"WebSite","@id":"https:\/\/healthmag.al\/#website","url":"https:\/\/healthmag.al\/","name":"Health Mag","description":"Gjith\u00e7ka rreth sh\u00ebndetit","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/healthmag.al\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/healthmag.al\/#\/schema\/person\/90da6e0828806bd8547a8a18ec43a4dd","name":"Health Mag","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/healthmag.al\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/2bf3ac7a92b5b85abfc677beb1be5632c23ecdfd3f8aeddb1cbb6dce5aae1f50?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/2bf3ac7a92b5b85abfc677beb1be5632c23ecdfd3f8aeddb1cbb6dce5aae1f50?s=96&d=mm&r=g","caption":"Health Mag"},"sameAs":["https:\/\/healthmag.al\/"],"url":"https:\/\/healthmag.al\/index.php\/author\/healthmag1\/"}]}},"_links":{"self":[{"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/posts\/6157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/comments?post=6157"}],"version-history":[{"count":1,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/posts\/6157\/revisions"}],"predecessor-version":[{"id":6159,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/posts\/6157\/revisions\/6159"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/media\/6158"}],"wp:attachment":[{"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/media?parent=6157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/categories?post=6157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/tags?post=6157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}