Shum\u00eb njer\u00ebz mendojn\u00eb se jan\u00eb t\u00eb hidratuar mjaftuesh\u00ebm, pavar\u00ebsisht n\u00ebse pin\u00eb uj\u00eb t\u00eb zakonsh\u00ebm, mineral apo me gaz. Por n\u00eb realitet, shum\u00eb prej nesh nuk marrin sasin\u00eb e nevojshme t\u00eb l\u00ebngjeve.<\/p>\n
Dehidratimi ndodh kur trupi humbet m\u00eb shum\u00eb l\u00ebngje sesa merr. K\u00ebto humbje ndodhin p\u00ebrmes djers\u00ebs, urin\u00ebs dhe proceseve t\u00eb zakonshme trupore si frym\u00ebmarrja.<\/p>\n
Duke qen\u00eb se trupi i njeriut p\u00ebrb\u00ebhet rreth 70 p\u00ebr qind nga uji, mungesa e tij mund t\u00eb ket\u00eb pasoja serioze p\u00ebr sh\u00ebndetin. N\u00ebse dehidratimi vazhdon p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb pa u trajtuar, ai mund t\u00eb b\u00ebhet edhe k\u00ebrc\u00ebnues p\u00ebr jet\u00ebn.<\/p>\n
Sa uj\u00eb duhet t\u00eb pim\u00eb?<\/p>\n
Rekomandimet e autoriteteve sh\u00ebndet\u00ebsore sugjerojn\u00eb q\u00eb nj\u00eb i rritur t\u00eb konsumoj\u00eb rreth 2 deri n\u00eb 2.5 litra l\u00ebngje n\u00eb dit\u00eb. N\u00eb k\u00ebt\u00eb sasi p\u00ebrfshihen edhe pijet si \u00e7aji, kafeja, qum\u00ebshti dhe l\u00ebngjet e frutave.<\/p>\n
Edhe disa ushqime kontribuojn\u00eb n\u00eb hidratim. Frutat dhe perimet me p\u00ebrmbajtje t\u00eb lart\u00eb uji jan\u00eb nj\u00eb burim i mir\u00eb, si:<\/p>\n
kastraveci<\/p>\n
domatet<\/p>\n
selinoja<\/p>\n
pjepri<\/p>\n
shalqiri<\/p>\n
ananasi<\/p>\n
Megjithat\u00eb, disa fruta p\u00ebrmbajn\u00eb edhe shum\u00eb sheqer, prandaj duhet konsumuar me mas\u00eb.<\/p>\n
Hidratimi dhe stresi<\/p>\n
Studime t\u00eb fundit tregojn\u00eb se mungesa e ujit mund t\u00eb ndikoj\u00eb edhe n\u00eb reagimin e trupit ndaj stresit. Personat q\u00eb pin\u00eb m\u00eb pak se rreth 1.5 litra l\u00ebngje n\u00eb dit\u00eb mund t\u00eb ken\u00eb nivele m\u00eb t\u00eb larta t\u00eb hormonit t\u00eb stresit, kortizolit.<\/p>\n
Nivelet e larta t\u00eb k\u00ebtij hormoni lidhen me nj\u00eb rrezik m\u00eb t\u00eb madh p\u00ebr:<\/p>\n
s\u00ebmundje t\u00eb zemr\u00ebs<\/p>\n
probleme me veshkat<\/p>\n
\u00e7rregullime t\u00eb humorit<\/p>\n
diabet<\/p>\n
Kur duhet t\u00eb pim\u00eb uj\u00eb?<\/p>\n
Nuk ekziston nj\u00eb num\u00ebr i nj\u00ebjt\u00eb p\u00ebr t\u00eb gjith\u00eb. Sasia e nevojshme varet nga:<\/p>\n
temperatura e ambientit<\/p>\n
aktiviteti fizik<\/p>\n
gjendja sh\u00ebndet\u00ebsore<\/p>\n
Nj\u00eb person q\u00eb punon fizikisht ose ushtron sport n\u00eb vap\u00eb mund t\u00eb ket\u00eb nevoj\u00eb p\u00ebr shum\u00eb m\u00eb tep\u00ebr uj\u00eb sesa dikush q\u00eb kalon dit\u00ebn ulur n\u00eb nj\u00eb zyr\u00eb gjat\u00eb dimrit.<\/p>\n
Ekspert\u00ebt k\u00ebshillojn\u00eb q\u00eb:<\/p>\n
dita t\u00eb filloj\u00eb me nj\u00eb got\u00eb uj\u00eb<\/p>\n
gjat\u00eb dit\u00ebs t\u00eb pini shpesh, n\u00eb sasi t\u00eb vogla<\/p>\n
Personat q\u00eb ushtrojn\u00eb p\u00ebr m\u00eb shum\u00eb se nj\u00eb or\u00eb mund t\u00eb ken\u00eb nevoj\u00eb p\u00ebr elektrolite (minerale si natriumi, kaliumi dhe magnezi) q\u00eb humben p\u00ebrmes djers\u00ebs.<\/p>\n
Pse \u00ebsht\u00eb uji kaq i r\u00ebnd\u00ebsish\u00ebm?<\/p>\n
Uji ka rol jetik n\u00eb funksionimin e trupit:<\/p>\n
transporton oksigjen dhe l\u00ebnd\u00eb ushqyese n\u00eb qeliza<\/p>\n
ndihmon n\u00eb rregullimin e presionit t\u00eb gjakut<\/p>\n
largon mbetjet metabolike p\u00ebrmes urin\u00ebs<\/p>\n
rregullon temperatur\u00ebn e trupit p\u00ebrmes djers\u00ebs<\/p>\n
mbron organet dhe lubrifikon nyjet<\/p>\n
mban n\u00eb ekuilib\u00ebr krip\u00ebrat brenda dhe jasht\u00eb qelizave<\/p>\n
Edhe nj\u00eb dehidratim i leht\u00eb mund t\u00eb ndikoj\u00eb n\u00eb p\u00ebrqendrim, energji dhe presionin e gjakut.<\/p>\n
\u00c7far\u00eb ndodh kur dehidratohemi?<\/p>\n
\u00c7do dit\u00eb humbasim rreth 2\u20133 litra uj\u00eb p\u00ebrmes frym\u00ebmarrjes, djers\u00ebs, urin\u00ebs dhe jasht\u00ebqitjes. N\u00ebse k\u00ebto l\u00ebngje nuk z\u00ebvend\u00ebsohen, fillon dehidratimi.<\/p>\n
N\u00eb k\u00ebt\u00eb gjendje, truri d\u00ebrgon sinjale hormonale p\u00ebr t\u00eb kursyer ujin, duke e devijuar at\u00eb nga zona m\u00eb pak jetike si:<\/p>\n
l\u00ebkura<\/p>\n
muskujt<\/p>\n
nyjet<\/p>\n
k\u00ebshtu q\u00eb t\u00eb ruhet funksionimi i organeve m\u00eb t\u00eb r\u00ebnd\u00ebsishme si truri, zemra dhe m\u00ebl\u00e7ia.<\/p>\n
Dehidratimi gjithashtu rrit rrezikun p\u00ebr infeksione t\u00eb traktit urinar, sepse prodhohet m\u00eb pak urin\u00eb dhe bakteret shumohen m\u00eb leht\u00eb.<\/p>\n
T\u00eb moshuarit jan\u00eb ve\u00e7an\u00ebrisht t\u00eb rrezikuar nga kjo gjendje.<\/p>\n
Shenjat q\u00eb tregojn\u00eb munges\u00eb uji<\/p>\n
Simptoma m\u00eb e qart\u00eb \u00ebsht\u00eb etja, por ka edhe shenja t\u00eb tjera:<\/p>\n
urinim m\u00eb i rrall\u00eb<\/p>\n
urin\u00eb me ngjyr\u00eb t\u00eb verdh\u00eb t\u00eb err\u00ebt dhe me er\u00eb t\u00eb fort\u00eb<\/p>\n
lodhje<\/p>\n
marramendje<\/p>\n
ndjesi dob\u00ebsie ose turbullimi<\/p>\n
goj\u00eb dhe gjuh\u00eb e that\u00eb<\/p>\n
buz\u00eb t\u00eb thata dhe t\u00eb plasaritura<\/p>\n
sy q\u00eb duken t\u00eb futur<\/p>\n
Ndonj\u00ebher\u00eb edhe ndjenja e uris\u00eb mund t\u00eb jet\u00eb n\u00eb fakt nj\u00eb sinjal q\u00eb trupi ka nevoj\u00eb p\u00ebr uj\u00eb.<\/p>\n
A mund t\u00eb pim\u00eb uj\u00eb tep\u00ebr?<\/p>\n
Edhe konsumimi i tep\u00ebrt i ujit mund t\u00eb jet\u00eb i rreziksh\u00ebm. Kjo gjendje quhet intoksikim nga uji ose hiponatremi.<\/p>\n
Ajo ndodh kur pihet nj\u00eb sasi shum\u00eb e madhe uji n\u00eb nj\u00eb koh\u00eb shum\u00eb t\u00eb shkurt\u00ebr, duke holluar krip\u00ebrat n\u00eb gjak. Kjo mund t\u00eb shkaktoj\u00eb:<\/p>\n
konfuzion<\/p>\n
t\u00eb p\u00ebrziera dhe t\u00eb vjella<\/p>\n
dhimbje koke<\/p>\n
kriza<\/p>\n
N\u00eb raste t\u00eb r\u00ebnda mund t\u00eb jet\u00eb fatale dhe k\u00ebrkon trajtim spitalor.<\/p>\n
Uj\u00eb \u00e7ezme, mineral apo me gaz?<\/p>\n
Nga pik\u00ebpamja e hidratimit, t\u00eb tre llojet hidratojn\u00eb trupin pothuajse nj\u00ebsoj.<\/p>\n
Megjithat\u00eb, ekzistojn\u00eb disa dallime:<\/p>\n
Uji me gaz p\u00ebrmban dioksid karboni dhe mund t\u00eb shkaktoj\u00eb fryrje te disa njer\u00ebz, sidomos ata me probleme t\u00eb zorr\u00ebve.<\/p>\n
Uji mineral p\u00ebrmban minerale si kalcium, magnez, natrium dhe kalium, por ndryshimet midis markave zakonisht jan\u00eb t\u00eb vogla.<\/p>\n
Uji i \u00e7ezm\u00ebs zakonisht \u00ebsht\u00eb i sigurt p\u00ebr t\u2019u pir\u00eb, megjith\u00ebse p\u00ebrb\u00ebrja e tij ndryshon sipas zon\u00ebs dhe mund t\u00eb p\u00ebrmbaj\u00eb gjurm\u00eb metalesh t\u00eb r\u00ebnda, mikroplastik\u00eb apo kimikate. P\u00ebrdorimi i nj\u00eb filtri mund t\u00eb ndihmoj\u00eb n\u00eb reduktimin e tyre.<\/p>\n
N\u00eb fund, mesazhi \u00ebsht\u00eb i thjesht\u00eb: hidratimi i rregullt \u00ebsht\u00eb nj\u00eb nga gj\u00ebrat m\u00eb t\u00eb thjeshta dhe m\u00eb t\u00eb r\u00ebnd\u00ebsishme q\u00eb mund t\u00eb b\u00ebjm\u00eb p\u00ebr sh\u00ebndetin ton\u00eb. Trupi shpesh na jep sinjale kur ka nevoj\u00eb p\u00ebr uj\u00eb \u2014 duhet vet\u00ebm t\u2019i d\u00ebgjojm\u00eb. \/GazetaExpress\/<\/p>\n","protected":false},"excerpt":{"rendered":"
Shum\u00eb njer\u00ebz mendojn\u00eb se jan\u00eb t\u00eb hidratuar mjaftuesh\u00ebm, pavar\u00ebsisht n\u00ebse pin\u00eb uj\u00eb t\u00eb zakonsh\u00ebm, mineral apo me gaz. Por n\u00eb realitet, shum\u00eb prej nesh nuk marrin sasin\u00eb e nevojshme t\u00eb l\u00ebngjeve. Dehidratimi ndodh kur trupi humbet m\u00eb shum\u00eb l\u00ebngje sesa merr. K\u00ebto humbje ndodhin p\u00ebrmes djers\u00ebs, urin\u00ebs dhe proceseve t\u00eb zakonshme trupore si frym\u00ebmarrja. Duke […]<\/p>\n","protected":false},"author":1,"featured_media":230520,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-230518","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi"},"_links":{"self":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/230518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/comments?post=230518"}],"version-history":[{"count":1,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/230518\/revisions"}],"predecessor-version":[{"id":230521,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/230518\/revisions\/230521"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/230520"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=230518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=230518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=230518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}