<\/p>\n\n\n\n
Gjeli i detit q\u00eb\ngatuajm\u00eb p\u00ebr Vit t\u00eb Ri ka nj\u00eb lloj proteine, triptofanin, i cili nxit trupin t\u00eb\nprodhoj\u00eb serotonin\u00eb. Kjo \u00ebsht\u00eb nj\u00eb substanc\u00eb kimike e trurit, q\u00eb luan nj\u00eb rol\nky\u00e7 n\u00eb depresion, thon\u00eb studiuesit. N\u00eb fakt, disa ila\u00e7e antidepresiv\u00eb veprojn\u00eb\nduke ndikuar n\u00eb m\u00ebnyr\u00ebn se si truri e p\u00ebrdor serotonin\u00ebn. Ju mund t\u00eb merrni t\u00eb\nnj\u00ebjtin efekt t\u00eb shtimit t\u00eb humorit duke konsumuar mishin e pul\u00ebs dhe soj\u00ebn. Ja\ndisa ushqime t\u00eb tjera q\u00eb luftojn\u00eb depresionin. <\/em><\/strong><\/p>\n\n\n\n Arrat braziliane<\/strong><\/p>\n\n\n\n Ato jan\u00eb t\u00eb pasura me\nselenium, gj\u00eb q\u00eb ndihmon trupin t\u00eb mbrohet nga radikalet e lira. Nj\u00eb studim\nzbuloi se t\u00eb rinjt\u00eb q\u00eb nuk konsumonin aq sa duhet selenium, kishin m\u00eb shum\u00eb\ngjasa t\u00eb ishin depresiv\u00eb. Megjithat\u00eb, shkenc\u00ebtar\u00ebt ende nuk mund t\u00eb thon\u00eb me\nsiguri se ulja e seleniumit n\u00eb trup shkakton depresion. Ushqime t\u00eb tjera q\u00eb p\u00ebrmbajn\u00eb\nk\u00ebt\u00eb krip\u00eb minerale jan\u00eb orizi kaf, mishi i vi\u00e7it, farat e lulediellit dhe\nfrutat e detit. <\/p>\n\n\n\n Karrotat<\/strong><\/p>\n\n\n\n Ato jan\u00eb t\u00eb pasur me\nbetakaroten, t\u00eb cil\u00ebn mund ta merrni edhe nga kungulli, spinaqi, patatet e \u00ebmbla\ndhe pjepri. Studimet e kan\u00eb lidhur k\u00ebt\u00eb p\u00ebrb\u00ebr\u00ebs ushqimore me nivelet e ul\u00ebta t\u00eb\ndepresionit. Nuk ka t\u00eb dh\u00ebna t\u00eb mjaftueshme q\u00eb t\u00eb tregojn\u00eb se betakaroteni e\nparandalon k\u00ebt\u00eb \u00e7rregullim t\u00eb trupit, por \u00ebsht\u00eb mir\u00eb ta fusni n\u00eb diet\u00ebn tuaj. <\/p>\n\n\n\n Midhjet dhe frutat\ne detit me guack\u00eb<\/strong><\/p>\n\n\n\n K\u00ebto ushqime deti jan\u00eb\nnj\u00eb burim i mir\u00eb i vitamin\u00ebs B12. Disa studime kan\u00eb treguar se njer\u00ebzit q\u00eb kan\u00eb\nnivele t\u00eb ul\u00ebta t\u00eb k\u00ebsaj vitamine kan\u00eb m\u00eb shum\u00eb gjasa t\u00eb ken\u00eb depresion.\nMungesa e k\u00ebsaj vitamine n\u00eb trup shkakton p\u00ebr pasoj\u00eb edhe munges\u00ebn e nj\u00eb\nsubstance t\u00eb quajtur s-adenosylmethionine, p\u00ebr t\u00eb cil\u00ebn ka nevoj\u00eb trupi n\u00eb m\u00ebnyr\u00eb\nq\u00eb t\u00eb krijoj\u00eb substancat e tjera q\u00eb ndikojn\u00eb n\u00eb humor. N\u00ebse doni ushqime t\u00eb\ntjera t\u00eb pasura me B12 jan\u00eb mishi pa dhjam\u00eb, qum\u00ebshti dhe vez\u00ebt. <\/p>\n\n\n\n Kafja<\/strong><\/p>\n\n\n\n Nj\u00eb filxhan me kafe \u00ebsht\u00eb\nstimuluesi i p\u00ebrkryer n\u00eb rastet kur ndjeheni t\u00eb lodhur dhe t\u00eb p\u00ebrgjumur. Por, n\u00ebse\nkeni depresion pas lindjes, ose vuani nga krizat e panikut, disa studime thon\u00eb\nse kafja i p\u00ebrkeq\u00ebson gj\u00ebrat. Disa studime t\u00eb tjera thon\u00eb se nj\u00eb filxhan kafe\nmund t\u00eb ul\u00eb rrezikun p\u00ebr t\u00eb pasur depresion, megjith\u00ebse ar\u00ebsyeja ende nuk\ndihet. <\/p>\n\n\n\n Perime me gjethe\njeshile <\/strong><\/p>\n\n\n\n Ato jan\u00eb t\u00eb pasur me\nfolate, p\u00ebr t\u00eb cilat kan\u00eb nevoj\u00eb qelizat e trurit q\u00eb t\u00eb punojn\u00eb nomralisht dhe\nq\u00eb mund t\u00eb mbrojn\u00eb edhe kund\u00ebr depresionit. Prodhuesit e ushqimeve zakonisht e\nshtojn\u00eb k\u00ebt\u00eb substanc\u00eb, q\u00eb njihet dhe si vitamina B9, tek drith\u00ebrat, si tek\nmakaronat dhe orizi. Ju mund ta merrni at\u00eb edhe nga thjerrzat dhe shpargujt. <\/p>\n\n\n\n Salmoni<\/strong><\/p>\n\n\n\n Ky \u00ebsht\u00eb nj\u00eb tjet\u00ebr\npeshk, ashtu si harengat dhe toni, q\u00eb \u00ebsht\u00eb i pasur me yndyrna t\u00eb pangopura.\nStudiuesit mendojn\u00eb se ato ju ndihmojn\u00eb t\u00eb luftoni depresionin. Nj\u00eb lloj i k\u00ebtyre\nyndyrnave, t\u00eb quajtura omega-3, mund t\u00eb ndihmoj\u00eb qelizat e trurit t\u00eb p\u00ebrdorin\nkimikatet q\u00eb ndikojn\u00eb n\u00eb humor. Nja dy studime t\u00eb vogla treguan se njer\u00ebzit q\u00eb\nnuk ishin depresiv\u00eb kishin nivele m\u00eb t\u00eb larta omega-3 sesa ata me \u00e7rregullime t\u00eb\nhumorit. <\/p>\n\n\n\n Qum\u00ebshti<\/strong><\/p>\n\n\n\n Ai \u00ebsht\u00eb nj\u00eb burim i\nmir\u00eb i vitamin\u00ebs D. N\u00ebse ju keni nivele t\u00eb uleta t\u00eb k\u00ebsaj vitamine n\u00eb trup, kjo\nnganj\u00ebher\u00eb mund t\u00eb shkaktoj\u00eb depresion. N\u00eb nj\u00eb studim norvegjez, njer\u00ebzit q\u00eb\nmerrnin tableta me vitamin\u00eb D ishin m\u00eb pak depresiv\u00eb nj\u00eb vit m\u00eb von\u00eb, sesa ata\nq\u00eb nuk merrnin. N\u00ebse nuk ju p\u00eblqen qum\u00ebshti, mund ta merrni at\u00eb nga peshku\nkonserv\u00eb, ose n\u00eb l\u00ebngjet e frutave dhe drith\u00ebrat t\u00eb cilave ua kan\u00eb shtuar at\u00eb. <\/p>\n\n\n\n B\u00ebni kujdes ndaj:<\/strong><\/p>\n\n\n\n Alkoolit<\/strong><\/p>\n\n\n\n Ai mund t\u00eb duket si di\u00e7ka\nq\u00eb ju largon shqet\u00ebsimet dhe ju b\u00ebn t\u00eb ndjeheni m\u00eb t\u00eb shoq\u00ebruesh\u00ebm. Megjithat\u00eb,\n\u00ebsht\u00eb m\u00eb mir\u00eb n\u00ebse pini ndonj\u00eb got\u00eb ver\u00eb, birr\u00eb, ose raki me mas\u00eb. N\u00ebse pini\nshum\u00eb, mund t\u00eb ndjeheni m\u00eb mir\u00eb p\u00ebr momentin, por kjo mund t\u2019i p\u00ebrkeq\u00ebsoj\u00eb\nsimptomat me kalimin e koh\u00ebs, sepse alkooli mpin trurin. Ai gjithashtu ul\nefektin e ila\u00e7eve antidepresiv\u00eb. <\/p>\n\n\n\n Fast food-it<\/strong><\/p>\n\n\n\n Fast food-i mund t\u2019ju\nngop\u00eb shpejt e shpejt, por k\u00ebto ushqime t\u00eb p\u00ebrpunuara ndikojn\u00eb negativisht n\u00eb\nhumor. Shkenc\u00ebtar\u00ebt kan\u00eb studiuar se si ushqimet e pasura me sheqer,\nkarbohidrate t\u00eb thjeshta dhe me yndyr\u00eb ndikojn\u00eb n\u00eb humor. Shum\u00eb prej tyre kan\u00eb\npar\u00eb nj\u00eb lidhje mes k\u00ebtyre ushqimeve jo t\u00eb sh\u00ebndetshme dhe depresionit. M\u00eb mir\u00eb\nkonsumoni gj\u00ebra t\u00eb sh\u00ebndetshme, si fruta, perime, drith\u00ebra integrale dhe\nproteina. <\/p>\n","protected":false},"excerpt":{"rendered":" Gjeli i detit q\u00eb gatuajm\u00eb p\u00ebr Vit t\u00eb Ri ka nj\u00eb lloj proteine, triptofanin, i cili nxit trupin t\u00eb prodhoj\u00eb serotonin\u00eb. Kjo \u00ebsht\u00eb nj\u00eb substanc\u00eb kimike e trurit, q\u00eb luan nj\u00eb rol ky\u00e7 n\u00eb depresion, thon\u00eb studiuesit. N\u00eb fakt, disa ila\u00e7e antidepresiv\u00eb veprojn\u00eb duke ndikuar n\u00eb m\u00ebnyr\u00ebn se si truri e p\u00ebrdor serotonin\u00ebn. Ju mund […]<\/p>\n","protected":false},"author":5,"featured_media":11055,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-20192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/20192","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=20192"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/20192\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/11055"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=20192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=20192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=20192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}