Nutricionist\u00ebt kan\u00eb theksuar se disa rituale q\u00eb mund t\u00eb b\u00ebni para gjumit, duhet t\u00eb nd\u00ebrpriten sa m\u00eb shpejt t\u00eb jet\u00eb e mundur, ve\u00e7an\u00ebrisht n\u00ebse nuk d\u00ebshironi grumbullimin e dhjamit n\u00eb bark q\u00eb v\u00ebshtir\u00eb se hiqet.<\/p>\n
Tammy Lakatos Shames dhe Lyssie Lakatos kan\u00eb treguar se cilat jan\u00eb zakonet q\u00eb i d\u00ebmtojn\u00eb p\u00ebrpjekjet tuaja p\u00ebr t\u00eb humbur pesh\u00eb dhe e shtojn\u00eb dhjamin n\u00eb bark.<\/p>\n
Nj\u00eb got\u00eb qum\u00ebsht para gjumit
\nDisa njer\u00ebz e shijojn\u00eb nj\u00eb got\u00eb qum\u00ebsht t\u00eb ngroht\u00eb p\u00ebr t\u2019i ndihmuar t\u00eb bien n\u00eb gjum\u00eb. Nuk \u00ebsht\u00eb \u00e7udi, sepse kjo pije \u00ebsht\u00eb plot me triptofan, nj\u00eb aminoacid q\u00eb mund t\u2019ju ndihmoj\u00eb t\u00eb relaksoheni dhe t\u00eb ndiheni m\u00eb mir\u00eb. Lajmi i keq \u00ebsht\u00eb se kalorit\u00eb shtes\u00eb nuk po i b\u00ebjn\u00eb asnj\u00eb favor belit tuaj.<\/p>\n
N\u00ebse filloni t\u00eb pini 300 mililitra qum\u00ebsht para gjumit \u00e7do nat\u00eb dhe nuk ndryshoni asgj\u00eb tjet\u00ebr n\u00eb diet\u00ebn tuaj, do t\u00eb shtoni pes\u00eb kilogram\u00eb n\u00eb gjasht\u00eb muaj, nd\u00ebrsa barku \u00ebsht\u00eb nj\u00eb nga vendet m\u00eb t\u00eb zakonshme ku mund t\u00eb shihet.<\/p>\n
P\u00ebrdorni telefonin n\u00eb shtrat
\nDrita blu e emetuar nga celular\u00ebt dhe kompjuter\u00ebt shtyp melatonin\u00ebn dhe prish ritmet cirkadiane dhe gjumin e mir\u00eb. Kur nuk flini mir\u00eb, truri k\u00ebrkon energji dhe d\u00ebshiron sheqer. \u00cbsht\u00eb e leht\u00eb t\u00eb hani ushqime me sheqer n\u00eb nj\u00eb p\u00ebrpjekje p\u00ebr t\u00eb mbajtur zgjuar trurin. Gjithashtu, pa gjum\u00eb t\u00eb mjaftuesh\u00ebm, hormonet ndikohen, duke e b\u00ebr\u00eb m\u00eb t\u00eb v\u00ebshtir\u00eb ruajtjen e metabolizmit tuaj, duke rritur indet e muskujve dhe duke e b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb marrjen e yndyr\u00ebs n\u00eb trup.<\/p>\n
Kafeina
\nSipas nj\u00eb studimi t\u00eb botuar n\u00eb \u2018Journal of Clinical Sleep Medicine\u2019, kafeina e konsumuar gjasht\u00eb or\u00eb para gjumit mund ta prish\u00eb v\u00ebrtet gjumin e qet\u00eb t\u00eb nat\u00ebs. Kjo vlen jo vet\u00ebm p\u00ebr modelet tuaja t\u00eb gjumit, por edhe p\u00ebr shtimin n\u00eb pesh\u00eb. \u2018Harvard Health Publishing\u2019 raporton se mungesa e gjumit \u00ebsht\u00eb e lidhur me rritjen e niveleve t\u00eb hormonit grelin, i cili ju b\u00ebn m\u00eb t\u00eb uritur dhe mund t\u00eb kontribuoj\u00eb n\u00eb shtimin e pesh\u00ebs.<\/p>\n
Shikimi i televizorit deri von\u00eb
\nSipas hulumtimeve, platformat e transmetimit dhe TV jan\u00eb t\u00eb lidhura me nj\u00eb sasi m\u00eb t\u00eb lart\u00eb t\u00eb kalorive t\u00eb konsumuara. P\u00ebrve\u00e7 k\u00ebsaj, reklamat nuk jan\u00eb gjithmon\u00eb efekti m\u00eb i mir\u00eb, ato n\u00eb fakt mund t\u2019ju b\u00ebjn\u00eb t\u00eb d\u00ebshironi ushqime jo t\u00eb sh\u00ebndetshme gjat\u00eb shikimit t\u00eb televizorit.<\/p>\n
Ngr\u00ebnia von\u00eb
\nN\u00eb rastin ideal, duhet t\u00eb hani vaktin tuaj t\u00eb fundit t\u00eb dit\u00ebs tre ose m\u00eb shum\u00eb or\u00eb para se t\u00eb shkoni n\u00eb shtrat. Kur flem\u00eb, ne nuk punojm\u00eb me tretjen dhe merremi me riparimin dhe sh\u00ebrimin e trupit ton\u00eb. N\u00ebse ka ushqim q\u00eb duhet tretur n\u00eb zorr\u00eb, ai e largon trupin nga sh\u00ebrimi, sepse fokusohet n\u00eb tretjen e ushqimit. Nd\u00ebrsa flini, trupi p\u00ebrpiqet t\u00eb rezervoj\u00eb energji, t\u00eb rivendos\u00eb dhe riparoj\u00eb dhe kalorit\u00eb e marrjes s\u00eb vonshme mund t\u00eb p\u00ebrfundojn\u00eb si yndyr\u00eb n\u00eb bark.<\/p>\n
\/Tar<\/p>\n","protected":false},"excerpt":{"rendered":"
Nutricionist\u00ebt kan\u00eb theksuar se disa rituale q\u00eb mund t\u00eb b\u00ebni para gjumit, duhet t\u00eb nd\u00ebrpriten<\/p>\n","protected":false},"author":1,"featured_media":101011,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-78881","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendeti"],"_links":{"self":[{"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/posts\/78881","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=78881"}],"version-history":[{"count":0,"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/posts\/78881\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=\/wp\/v2\/media\/101011"}],"wp:attachment":[{"href":"https:\/\/kercova.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=78881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=78881"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kercova.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=78881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}