<\/p>\n\n\n\n
Po sikur ta zvog\u00eblonit rrezikun e s\u00ebmundjeve t\u00eb\nzemr\u00ebs, t\u00eb ishit n\u00eb form\u00eb dhe t\u00eb ngadal\u00ebsonit plakjen, pa p\u00ebrmendur k\u00ebtu\nmbrojtjen e dh\u00ebmb\u00ebve, brenda 10 minutave? Sh\u00ebndeti i mir\u00eb k\u00ebrkon t\u2019i dedikosh koh\u00eb,\npor jo aq sa mund t\u00eb mendoni ju. \u00cbsht\u00eb e v\u00ebrtet\u00eb q\u00eb duhet t\u00eb b\u00ebni 30 minuta fizkultur\u00eb\nn\u00eb dit\u00eb dhe t\u00eb flini 7-8 or\u00eb gjum\u00eb nat\u00ebn, por \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme edhe\najo q\u00eb hani. Ja n\u00eb \u00e7\u2019m\u00ebnyr\u00eb…<\/em><\/strong><\/p>\n\n\n\n 1. Luftoni kancerin<\/strong><\/p>\n\n\n\n Hani l\u00ebkur\u00ebn e frutave dhe perimeve. Shumica e vitaminave t\u00eb nj\u00eb molle q\u00ebndron\nn\u00eb l\u00ebkur\u00ebn e saj. N\u00eb nj\u00eb studim t\u00eb koh\u00ebve t\u00eb fundit, ka dal\u00eb se nj\u00eb duzin\u00eb e\nsubstancave kimike q\u00eb ndodhen n\u00eb l\u00ebkur\u00ebn e moll\u00ebve ndihmonte n\u00eb ngadal\u00ebsimin e\nritmit t\u00eb zhvillimit t\u00eb qelizave kanceroze t\u00eb gjoksit, m\u00ebl\u00e7is\u00eb dhe zorr\u00ebs s\u00eb\ntrash\u00eb. Tani mendohet se edhe l\u00ebkura e frutave dhe perimeve t\u00eb tjera ka t\u00eb nj\u00ebjtin\nefekt. N\u00ebse e keni problem p\u00ebrdorimin e pesticideve, blini produkte bio. Merrni\nedhe suplementet e duhura. Sipas nj\u00eb studimi 4 vje\u00e7ar t\u00eb koh\u00ebve t\u00eb fundit, marrja\ne vitamin\u00ebs D dhe kal\u00e7iumit, ul n\u00eb m\u00ebnyr\u00eb t\u00eb dukshme rrezikun e kancerit. Gjat\u00eb\nk\u00ebtij studimi, grat\u00eb q\u00eb e mor\u00ebn, e ul\u00ebn rrezikun e tyre me 77%. Vitamina D nxit\nsistemin imunitar t\u00eb trupit, q\u00eb \u00ebsht\u00eb vija e par\u00eb e mbrojtjes kund\u00ebr kancerit.\nL\u00ebkura jon\u00eb prodhon vitamin\u00eb D kur ekspozohet n\u00eb diell, por studiuesit thon\u00eb se\nm\u00ebnyra m\u00eb e mir\u00eb e marrjes s\u00eb saj jan\u00eb tabletat e kal\u00e7iumit.<\/p>\n\n\n\n 2. Ngadal\u00ebsoni plakjen<\/strong><\/p>\n\n\n\n Nuhatni arom\u00ebn e lavand\u00ebs ose rozmarin\u00ebs. Aroma e s\u00eb par\u00ebs ju \u201cdhuron\u201d nj\u00eb\nnat\u00eb t\u00eb qet\u00eb gjumi, por ato ju ndihmojn\u00eb edhe gjat\u00eb dit\u00ebs. Gjat\u00eb nj\u00eb studimi t\u00eb\nfundit, disa njer\u00ebz dol\u00ebn vullnetar\u00eb p\u00ebr t\u00eb thithur vajrat esenciale t\u00eb lavand\u00ebs\ndhe rozmarin\u00ebs p\u00ebr pes\u00eb minuta. Rezultati: Nivelet e kortizolit (hormonit t\u00eb\nstresit) n\u00eb p\u00ebshtym\u00eb, zbrit\u00ebn me 24%. Kjo \u00ebsht\u00eb di\u00e7ka e mir\u00eb, sepse ky hormon\nshton presionin e gjakut dhe pengon sistemin imunitar. P\u00ebr m\u00eb tep\u00ebr, njer\u00ebzit q\u00eb\nthithnin esenca me p\u00ebrqendrim t\u00eb ul\u00ebt t\u00eb lavand\u00ebs dhe t\u00eb lart\u00eb t\u00eb rozmarin\u00ebs, i\neliminonin m\u00eb leht\u00eb radikalet e lira, t\u00eb cilat p\u00ebrshpejtojn\u00eb plakjen dhe s\u00ebmundjet.\n<\/p>\n\n\n\n 3. Ulni kolesterolin<\/strong><\/p>\n\n\n\n Hidhini fistik\u00eb sallat\u00ebs suaj. Disa studiues t\u00eb Universitetit t\u00eb\nPensilvanis\u00eb, SHBA, u dhan\u00eb vullnetar\u00ebve nj\u00eb detyr\u00eb t\u00eb k\u00ebndshme: T\u00eb konsumonin\nafro nj\u00eb dor\u00eb fistik\u00eb \u00e7do dit\u00eb. N\u00eb fund t\u00eb kat\u00ebr jav\u00ebve, ata q\u00eb kishin ngr\u00ebn\u00eb\nfistik\u00eb, e kishin reduktuar kolesterolin e tyre me 6.7% dhe LDL-n\u00eb\n(kolesterolin e keq), me 11.6%. Kjo ulje ka di\u00e7ka shum\u00eb pozitive. Ulja e\nkolesterolit total me afro 7%, ul14% rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs. Fistik\u00ebt\njan\u00eb nj\u00eb nga burimet m\u00eb t\u00eb mira t\u00eb steroleve, q\u00eb jan\u00eb p\u00ebrb\u00ebr\u00ebsit q\u00eb thithin\nkolesterolin. Vet\u00ebm kini parasysh se 30 gram\u00eb, jan\u00eb baraz me afro 160 kalori. <\/p>\n\n\n\n Nj\u00eb m\u00ebnyr\u00eb tjet\u00ebr p\u00ebr t\u00eb ulur kolesterolin \u00ebsht\u00eb ta z\u00ebvend\u00ebsoni sheqerin me\nmjalt\u00eb hikrre (hikrra-bime bishtajore, q\u00eb quhet ndryshe: grur\u00eb i zi). Kjo\nsubstanc\u00eb e \u00ebmb\u00ebl \u00ebsht\u00eb p\u00ebrdorur p\u00ebr q\u00ebllime mjek\u00ebsore q\u00eb n\u00eb koh\u00ebt e lashta.\nKur aplikohet n\u00eb nj\u00eb plag\u00eb, mjalti \u00ebsht\u00eb nj\u00eb substanc\u00eb antibakteriale. Tani\nstudiuesit thon\u00eb se efektet e tij pozitive ndjehen m\u00eb thell\u00eb sesa vet\u00ebm te l\u00ebkura.\nDisa studime kan\u00eb treguar se mjalti ngadal\u00ebson oksidimin e qelizave dhe\nvarieteti m\u00eb i mir\u00eb p\u00ebr k\u00ebt\u00eb q\u00ebllim \u00ebsht\u00eb ai i hikrr\u00ebs.<\/p>\n\n\n\n 4. Qet\u00ebsoni afshet e nxehta<\/strong><\/p>\n\n\n\n Merr frym\u00eb thell\u00eb. Frym\u00ebmarrja e ngadalt\u00eb, e thell\u00eb nga barku mund t\u00eb p\u00ebrgjysmoj\u00eb\nafshet e nxehta q\u00eb kan\u00eb grat\u00eb n\u00eb menopauz\u00eb. Shkaktar i tyre \u00ebsht\u00eb pjes\u00ebrisht\nmungesa e estrogjeneve, por studiuesit mendojn\u00eb se k\u00ebtu luan rol edhe stresi,\nduke \u00e7aktivizuar sistemin nervor simpatik. Zgjidhja: Merrni frym\u00eb thell\u00eb p\u00ebr t\u00eb\naktivizuar sistemin nervor parasimpatik, q\u00eb shkakton relaksimin e trupit. Kjo\nul ritmin e rrahjeve t\u00eb zemr\u00ebs, relakson muskujt dhe ul presionin gjakut. Uluni\nn\u00eb nj\u00eb karrige t\u00eb rehatshme dhe merrni frym\u00eb thell\u00eb. Thitheni ajrin me hund\u00eb\ndhe nxirreni me goj\u00eb. Mbyllni syt\u00eb q\u00eb t\u00eb evitoni t\u00ebrheqjen e v\u00ebmendjes.\nRelaksoni edhe barkun, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb fryhet e shfryhet me \u00e7do frym\u00ebmarrje. <\/p>\n\n\n\n 5. Ruani nj\u00eb shikim t\u00eb fort\u00eb<\/strong><\/p>\n\n\n\n Hani nj\u00eb vez\u00eb. Nuk duam t\u2019ua marrim meritat karotave, por studimet kan\u00eb\ntreguar se vez\u00ebt jan\u00eb burime edhe m\u00eb t\u00eb mira t\u00eb substancave antioksiduese t\u00eb\ndobishme p\u00ebr syrin, sesa karotenoidet. Luteina dhe zeaksanthina jan\u00eb\nkarotenoidet thelb\u00ebsore p\u00ebr shikimin, q\u00eb ndikojn\u00eb pozitivisht n\u00eb beben e syrit,\nq\u00eb \u00ebsht\u00eb p\u00ebrgjegj\u00ebse p\u00ebr shikimin qendror. Vez\u00ebt nuk kan\u00eb aq shum\u00eb lutein\u00eb dhe\nzeaksanthin\u00eb sa perimet me gjethe jeshile, por trupi yn\u00eb i thith m\u00eb mir\u00eb k\u00ebta\nantioksidues t\u00eb vez\u00ebs. Mos u shqet\u00ebsoni p\u00ebr kolesterolin. Konsumimi i nj\u00eb veze\nn\u00eb dit\u00eb e shton nivelin e lutein\u00ebs n\u00eb gjak me 26% dhe at\u00eb t\u00eb zeaksanthin\u00ebs, me\n38%, pa rritur nivelin e kolesterolit ose t\u00eb triglicerideve. <\/p>\n\n\n\n 6. Reduktoni enjtjen e rrezikshme<\/strong><\/p>\n\n\n\n Hani nj\u00eb tas me drith\u00ebra integrale. Drith\u00ebrat integrale nuk jan\u00eb t\u00eb mira\nvet\u00ebm p\u00ebr t\u00eb rregulluar jasht\u00ebqitjen; ato mund t\u00eb t\u00eb shp\u00ebtojn\u00eb jet\u00ebn! Gjat\u00eb nj\u00eb\nstudimi u ndoq\u00ebn m\u00eb shum\u00eb se 42 mij\u00eb gra n\u00eb menopauz\u00eb p\u00ebr 15 vjet rresht dhe\nato q\u00eb h\u00ebngr\u00ebn 11 ose m\u00eb shum\u00eb vakte me drith\u00ebra integrale \u00e7do jav\u00eb, rrezikonin\n1\/3 m\u00eb pak t\u00eb vdisnin nga nj\u00eb \u00e7rregullim inflamator (jan\u00eb s\u00ebmundjet q\u00eb\nshkaktohen nga nj\u00eb inflamacion kronik, nga s\u00ebmundje si diabeti, astma dhe ato t\u00eb\nzemr\u00ebs), sesa ato q\u00eb hanin pak. T\u00eb mira p\u00ebr k\u00ebt\u00eb ishin thekra, orizi kaf, buka\ne zez\u00eb, drith\u00ebrat integale n\u00eb m\u00ebngjes, bollguri dhe kokoshkat. Drith\u00ebrat\nintegrale p\u00ebrmbajn\u00eb pjes\u00ebt biologjikisht aktive t\u00eb bim\u00ebs. Ajo q\u00eb e mban bim\u00ebn\ngjall\u00eb, mban gjall\u00eb edhe at\u00eb q\u00eb i konsumon. <\/p>\n\n\n\n 7. Forconi muskujt<\/strong><\/p>\n\n\n\n T\u00ebrhiqni muskujt e k\u00ebmb\u00ebve. N\u00ebse i keni t\u00eb ngurt\u00ebsuar, n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb nuk\ndo t\u00eb p\u00ebrmir\u00ebsoni vet\u00ebm p\u00ebrkulshm\u00ebrin\u00eb e tyre, por sipas nj\u00eb studimi t\u00eb ri, edhe\ndo t\u2019i forconi ato. P\u00ebr 6 jav\u00eb, 30 t\u00eb rritur me muskuj pak t\u00eb ngurt\u00eb t\u00eb kofsh\u00ebs\nb\u00ebn\u00eb nj\u00eb seri ushtrimesh t\u00ebrheqjeje (stre\u00e7ing), 5 her\u00eb n\u00eb jav\u00eb. Studiuesit mat\u00ebn\np\u00ebrkulshm\u00ebrin\u00eb e tyre dhe forc\u00ebn e muskujve n\u00eb fillim dhe n\u00eb fund t\u00eb studimit.\nK\u00ebto t\u00ebrheqje, jo vet\u00ebm i b\u00ebn\u00eb muskujt e tyre m\u00eb t\u00eb p\u00ebrkulsh\u00ebm, por muskujt e p\u00ebrparm\u00eb\ndhe t\u00eb pasm\u00eb t\u00eb kofsh\u00ebs u b\u00ebn\u00eb duksh\u00ebm, edhe m\u00eb t\u00eb fuqish\u00ebm. <\/p>\n\n\n\n 8. Shtoni antioksiduesit<\/strong><\/p>\n\n\n\n Shtojini avokado sallat\u00ebs suaj. Perimet kan\u00eb nj\u00eb t\u00eb met\u00eb: Shumica e tyre\nnuk kan\u00eb pothuajse fare yndyr\u00eb dhe yndyrnat jan\u00eb t\u00eb mira q\u00eb trupi t\u00eb thith\u00eb\nkarotenoidet. Gjat\u00eb nj\u00eb studimi t\u00eb Universitetit t\u00eb Ohajos, vullnetar\u00ebve iu dha\nsallat\u00eb me pak avokado t\u00eb prer\u00eb n\u00eb feta dhe analizat e gjakut treguan se ata q\u00eb\nkishin ngr\u00ebn\u00eb avokado kishin 5 her\u00eb m\u00eb shum\u00eb lutein\u00eb, 7 her\u00eb m\u00eb shum\u00eb\nalfa-karoten\u00eb dhe 15 her\u00eb m\u00eb shum\u00eb beta-karoten\u00eb sesa ata q\u00eb e kishin ngr\u00ebn\u00eb\nsallat\u00ebn pa avokado. Gjithashtu, konsumoni fiq t\u00eb that\u00eb. Frutat e thata jan\u00eb t\u00eb\npasura me substanca antioksiduese. Vendin e par\u00eb e z\u00ebn\u00eb fiqt\u00eb dhe kumbullat e\nthata. Nj\u00eb dor\u00eb fiqsh shton me 9% aft\u00ebsin\u00eb e trupit p\u00ebr t\u00eb luftuar radikalet e\nlira, pra, plakjen e qelizave. Ky \u00ebsht\u00eb dyfishi i shtimit q\u00eb \u00ebsht\u00eb par\u00eb pas\nkonsumimit t\u00eb nj\u00eb filxhani me \u00e7aj jeshil. Mund t\u00eb hani edhe nj\u00eb sallat\u00eb\nfrutash, nj\u00eb p\u00ebrzierje portokallesh, moll\u00ebsh, rrushi dhe boronice, t\u00eb cil\u00ebt t\u00eb\njapin nj\u00eb fuqi antioksiduese 5 her\u00eb m\u00eb t\u00eb fuqishme sesa t\u2019i hash k\u00ebto ve\u00e7 e ve\u00e7.\nFrutat m\u00eb t\u00eb mira p\u00ebr t\u2019i dh\u00ebn\u00eb trupit acid fenolik (i cili zvog\u00eblon rrezikun e\ns\u00ebmundjeve kronike) jan\u00eb: Mjedrat, moll\u00ebt, rrushi i kuq, luleshtrydhet,\nananasi, bananet, pjeshk\u00ebt, portokallet dhe dardh\u00ebt. <\/p>\n\n\n\n 9. Ruani nj\u00eb buz\u00ebqeshje t\u00eb bukur<\/strong><\/p>\n\n\n\n Putheni partnerin me pasion. Ju e shijoni puthjen p\u00ebr arsye t\u00eb tjera, por\nsipas z\u00ebdh\u00ebn\u00ebses s\u00eb nj\u00eb shoqate dentist\u00ebsh, kjo shton p\u00ebshtym\u00ebn n\u00eb goj\u00eb, gj\u00eb q\u00eb\npastron dh\u00ebmb\u00ebt tuaj nga bakteriet q\u00eb mund t\u00eb shkaktojn\u00eb karie. N\u00ebse, p\u00ebr fat t\u00eb\nkeq, nuk keni ask\u00ebnd p\u00ebr t\u00eb puthur, provoni \u00e7am\u00e7ak\u00ebza pa sheqer, me ksilitol. <\/p>\n\n\n\n 10. Mbrojeni stomakun nga bakteriet<\/strong><\/p>\n\n\n\n Ulni temperatur\u00ebn e frigoriferit. N\u00ebse ajo \u00ebsht\u00eb mbi 4 grad\u00eb celcius,\nushqimi juaj rrezikon t\u00eb prishet, pasi \u00ebsht\u00eb temperatura n\u00eb t\u00eb cil\u00ebn bakteriet\nfillojn\u00eb t\u00eb shum\u00ebfishohen. N\u00eb SHBA, \u00e7do vit, m\u00eb shum\u00eb se 75 milion\u00eb njer\u00ebz s\u00ebmuren\nnga ushqimet dhe 5 mij\u00eb prej tyre vdesin. K\u00ebshtu, p\u00ebrdorni nj\u00eb termomet\u00ebr p\u00ebr\nt\u2019u siguruar se temperatura \u00ebsht\u00eb aq e ul\u00ebt sa duhet. <\/p>\n\n\n\n 11. Parandaloni dhimbjet e kok\u00ebs<\/strong><\/p>\n\n\n\n Mbajeni kok\u00ebn lart. Pozicioni i kok\u00ebs \u00ebsht\u00eb nj\u00eb nga faktor\u00ebt m\u00eb pak t\u00eb\nkuptuar dhe vler\u00ebsuar n\u00eb dhimbjen e kok\u00ebs. Nj\u00eb nga pozicionet problematike t\u00eb\nmbajtjes s\u00eb kok\u00ebs: Koka e varur para. Kur qafa juaj \u00ebsht\u00eb para, duhet t\u00eb ngresh\nkok\u00ebn lart p\u00ebr t\u00eb par\u00eb dhe kjo mund t\u00eb shtyp\u00eb nervat e muskujt n\u00eb baz\u00eb t\u00eb kafk\u00ebs.\nNj\u00eb fizioterapist ofron k\u00ebto k\u00ebshilla p\u00ebr ta mbajtur kok\u00ebn si duhet:<\/p>\n\n\n\n Imagjinoni nj\u00eb litar t\u00eb lidhur n\u00eb maj\u00eb t\u00eb kok\u00ebs, q\u00eb e t\u00ebrheq kok\u00ebn n\u00eb drejtim\nt\u00eb tavanit.<\/p>\n\n\n\n Kontrollojeni veten periodikisht q\u00eb t\u00eb siguroheni se veshi \u00ebsht\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn\nlinj\u00eb me supin.<\/p>\n\n\n\n V\u00ebreni kompjuterin t\u2019ju kujtoj\u00eb \u00e7do gjys\u00ebm ore p\u00ebr t\u00eb p\u00ebrs\u00ebritur dy\nveprimet e para. <\/p>\n\n\n\n 12. Ruani mendjempreht\u00ebsin\u00eb<\/strong><\/p>\n\n\n\n Pini 2 filxhan\u00eb \u00e7aji jeshil n\u00eb dit\u00eb. Studimet kan\u00eb treguar se \u00e7aji jeshil\nndihmon n\u00eb kontrollin e kolesterolit dhe mund t\u00eb ul\u00eb rrezikun e kancerit. Tani\nstudiuesit thon\u00eb se \u00e7aji ndihmon edhe p\u00ebr t\u00eb pasur nj\u00eb mendje t\u00eb mpreht\u00eb. Nj\u00eb\nstudim japonez me 1000 njer\u00ebz mbi mosh\u00ebn 70 vje\u00e7are zbuloi se ata q\u00eb pinin 2\nfilxhan\u00eb \u00e7aji jeshil n\u00eb dit\u00eb kishin m\u00eb shum\u00eb aft\u00ebsi mendore (p\u00ebrfshi edhe\nkujtes\u00ebn) dhe kjo ishte n\u00eb p\u00ebrpjestim t\u00eb drejt\u00eb me \u00e7ajin q\u00eb pinin. Ka mund\u00ebsi q\u00eb\nte mendjekthjellt\u00ebsia t\u00eb ndikojn\u00eb edhe faktor\u00eb t\u00eb tjer\u00eb, si p\u00ebr shembull, tendenca\ne japonez\u00ebve p\u00ebr t\u00eb biseduar me nj\u00eb filxhan kafe n\u00eb dor\u00eb. K\u00ebto rezuktate mund t\u00eb\nshpjegojn\u00eb pjes\u00ebrisht pse nivelet e demencias, p\u00ebrfshi k\u00ebtu edhe s\u00ebmundjen e\nAlzhaimerit, jan\u00eb m\u00eb t\u00eb ul\u00ebta n\u00eb Japoni. <\/p>\n","protected":false},"excerpt":{"rendered":" Po sikur ta zvog\u00eblonit rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs, t\u00eb ishit n\u00eb form\u00eb dhe t\u00eb ngadal\u00ebsonit plakjen, pa p\u00ebrmendur k\u00ebtu mbrojtjen e dh\u00ebmb\u00ebve, brenda 10 minutave? Sh\u00ebndeti i mir\u00eb k\u00ebrkon t\u2019i dedikosh koh\u00eb, por jo aq sa mund t\u00eb mendoni ju. \u00cbsht\u00eb e v\u00ebrtet\u00eb q\u00eb duhet t\u00eb b\u00ebni 30 minuta fizkultur\u00eb n\u00eb dit\u00eb dhe t\u00eb […]<\/p>\n","protected":false},"author":5,"featured_media":20597,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[2168],"class_list":["post-20596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet","tag-bime"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/20596","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=20596"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/20596\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/20597"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=20596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=20596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=20596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}