Ushqyerja \u00ebsht\u00eb nj\u00eb aspekt i r\u00ebnd\u00ebsish\u00ebm i mir\u00ebqenies s\u00eb p\u00ebrgjithshme, andaj kur mungon ushqimi i duhur ai ndikon n\u00eb sh\u00ebndetin fizik, at\u00eb mendor madje edhe n\u00eb cil\u00ebsin\u00eb e gjumit.<\/p>\n
Eshanka Wahi, nj\u00eb trajnere e ushqyerjes n\u00eb Dubai dhe Delhi, dhe pronare e \u201cEat Clean with Eshanka\u201d thot\u00eb se ushqimi dhe gjumi luajn\u00eb nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb sh\u00ebndetin ton\u00eb.<\/p>\n
\u201cDieta dhe ushqimi ndikojn\u00eb n\u00eb m\u00ebnyr\u00eb aktive n\u00eb cil\u00ebsin\u00eb e gjumit ton\u00eb. Ka ushqime dhe pije t\u00eb caktuara q\u00eb mund ta b\u00ebjn\u00eb m\u00eb t\u00eb leht\u00eb ose m\u00eb t\u00eb v\u00ebshtir\u00eb p\u00ebr t\u00eb b\u00ebr\u00eb nj\u00eb gjum\u00eb t\u00eb thell\u00eb q\u00eb ne k\u00ebrkojm\u00eb\u201d, thot\u00eb ajo, shkruan TheindianExpress, p\u00ebrcjell Klankosova.tv<\/p>\n
Ajo sugjeron q\u00eb t\u2019i keni parasysh k\u00ebto gj\u00ebra:<\/p>\n
Vitamina D<\/p>\n
Mungesa e vitamin\u00ebs D n\u00eb p\u00ebrgjith\u00ebsi lidhet me munges\u00ebn e drit\u00ebs s\u00eb diellit. Ajo ul funksionin ton\u00eb imunitar, ndikon n\u00eb dhimbjen e muskujve dhe dhimbjet e ky\u00e7eve, dhe gjithashtu lidhet me humorin e ul\u00ebt dhe problemet emocionale. Mungesa e k\u00ebsaj vitamine \u00ebsht\u00eb e lidhur me shum\u00eb ndryshime n\u00eb modelet dhe cil\u00ebsin\u00eb ton\u00eb t\u00eb gjumit. Mungesa e saj \u00e7on n\u00eb pagjum\u00ebsi prandaj \u00ebsht\u00eb thelb\u00ebsore q\u00eb t\u00eb keni nivele t\u00eb balancuara t\u00eb vitamin\u00ebs D p\u00ebr t\u00eb zhvilluar nj\u00eb rutin\u00eb cil\u00ebsore t\u00eb gjumit.<\/p>\n
Magnezi<\/p>\n
Magnezi \u00ebsht\u00eb p\u00ebrgjegj\u00ebs p\u00ebr mbi 300 reaksione kimike q\u00eb ndodhin n\u00eb trupin ton\u00eb, t\u00eb cilat e b\u00ebjn\u00eb at\u00eb nj\u00eb mineral thelb\u00ebsor p\u00ebr sh\u00ebndetin ton\u00eb, duke luajtur k\u00ebshtu nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb modelet tona t\u00eb gjumit.
\nKonsumimi i magnezit para gjumit relakson muskujt dhe shkakton gjum\u00eb m\u00eb t\u00eb thell\u00eb. Ndihmon prodhimin e melatonin\u00ebs n\u00eb tru. Ai mund t\u00eb gjendet leht\u00ebsisht n\u00eb zarzavate, bishtajore, arra, qum\u00ebsht dhe kos.<\/p>\n
Vitamina B12<\/p>\n
P\u00ebr funksionimin e duhur t\u00eb trurit, sh\u00ebndetit kardiovaskular duke p\u00ebrfshir\u00eb formimin e qelizave t\u00eb kuqe t\u00eb gjakut dhe aktivitetit t\u00eb ADN -s\u00eb, vitamina B12 \u00ebsht\u00eb e r\u00ebnd\u00ebsishme. Ajo \u00ebsht\u00eb e p\u00ebrfshir\u00eb n\u00eb m\u00ebnyr\u00eb aktive n\u00eb rregullimin e cikleve t\u00eb gjumit duke ndihmuar n\u00eb mbajtjen e ritmeve cirkadiane n\u00eb sinkron.<\/p>\n
Karbohidrate komplekse n\u00eb vend t\u00eb karbohidrateve t\u00eb thjeshta<\/p>\n
Eliminimi i plot\u00eb i karbohidrateve mund t\u00eb ket\u00eb nj\u00eb efekt negativ n\u00eb gjum\u00eb. P\u00ebrdorimi i karbohidrateve t\u00eb pastra \u00ebsht\u00eb i nevojsh\u00ebm p\u00ebr nj\u00eb gjum\u00eb m\u00eb t\u00eb thell\u00eb. Drith\u00ebrat, thjerr\u00ebzat, fasulet, bishtajoret, karotat, kungulli, kungulli, t\u00eb gjitha prodhojn\u00eb hormone thelb\u00ebsore p\u00ebr nj\u00eb gjum\u00eb t\u00eb mir\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ushqyerja \u00ebsht\u00eb nj\u00eb aspekt i r\u00ebnd\u00ebsish\u00ebm i mir\u00ebqenies s\u00eb p\u00ebrgjithshme, andaj kur mungon ushqimi i duhur ai ndikon n\u00eb sh\u00ebndetin fizik, at\u00eb mendor madje edhe n\u00eb cil\u00ebsin\u00eb e gjumit. Eshanka Wahi, nj\u00eb trajnere e ushqyerjes n\u00eb Dubai dhe Delhi, dhe pronare e \u201cEat Clean with Eshanka\u201d thot\u00eb se ushqimi dhe gjumi luajn\u00eb nj\u00eb rol t\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":89308,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-89307","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\/89307","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=89307"}],"version-history":[{"count":0,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/89307\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/89308"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=89307"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=89307"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=89307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}