{"id":21454,"date":"2019-03-12T17:00:42","date_gmt":"2019-03-12T16:00:42","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=21454"},"modified":"2019-03-12T15:10:25","modified_gmt":"2019-03-12T14:10:25","slug":"%ef%bb%bfsi-ta-kaloj-depresionin-nepermjet-ushtrimeve","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2019\/03\/%ef%bb%bfsi-ta-kaloj-depresionin-nepermjet-ushtrimeve\/","title":{"rendered":"\ufeffSi ta kaloj depresionin n\u00ebp\u00ebrmjet ushtrimeve?"},"content":{"rendered":"\n

– Po kaloj nj\u00eb periudh\u00eb t\u00eb v\u00ebshtir\u00eb pasi kam humbur nj\u00eb person shum\u00eb t\u00eb dashur n\u00eb familje. Kam karakter t\u00eb fort\u00eb, por k\u00ebt\u00eb her\u00eb, dhimbja m\u00eb ka shokuar. Jam n\u00eb gjendje depresioni. M\u00eb kan\u00eb th\u00ebn\u00eb q\u00eb ushtrimet t\u00eb ndihmojn\u00eb ta kalosh k\u00ebt\u00eb gjendje\u2026 Sa e v\u00ebrtet\u00eb \u00ebsht\u00eb kjo? Pres nj\u00eb p\u00ebrgjigje nga ju\u2026<\/strong><\/p>\n\n\n\n

<\/em>Diego Hoxha, fitness instruktor, Fitness&Box Sport Albania, Rr Bajram Curri, pran\u00eb maternitetit t\u00eb ri, tel +35544534743:- <\/strong>–<\/em> Fillimisht, do kishte qen\u00eb mir\u00eb t’i drejtoheshit nj\u00eb psikiatri, pasi n\u00eb faz\u00ebn n\u00eb t\u00eb cil\u00ebn ndodheni, ai do t’ju orientonte m\u00eb mir\u00eb. Ushtrimet ndihmojn\u00eb, por kur je n\u00eb depresion, ato jan\u00eb gj\u00ebja e fundit q\u00eb mund t’ju t\u00ebrheq\u00eb. N\u00eb t\u00eb v\u00ebrtet\u00eb, ushtrimet jan\u00eb nj\u00eb mjet i fuqish\u00ebm p\u00ebr t\u00eb luftuar depresionin. Studimet tregojn\u00eb se ushtrimet e rregullta mund t\u00eb jen\u00eb po aq efektive sa barnat apo medikamentet antidepresive p\u00ebr shtimin e energjis\u00eb dhe uljen e ndjenj\u00ebs s\u00eb lodhjes. Shkenc\u00ebtar\u00ebt nuk kan\u00eb zbuluar sakt\u00ebsisht se pse ushtrimi \u00ebsht\u00eb nj\u00eb antidepresant potent, por d\u00ebshmit\u00eb tregojn\u00eb se aktiviteti fizik rrit neurotransmetuesit e p\u00ebrmir\u00ebsimit t\u00eb gjendjes shpirt\u00ebrore n\u00eb tru, endorfinat, zvog\u00eblon stresin dhe \u00e7’tensionon muskujt. Q\u00eb t\u00eb gjitha mund t\u00eb ken\u00eb efekt pozitiv n\u00eb depresion. Q\u00eb ushtrimet t\u00eb ken\u00eb efektin q\u00eb d\u00ebshironi, mundohuni t\u00eb ushtroheni t\u00eb pakt\u00ebn 30 minuta n\u00eb dit\u00eb, por mund t\u00eb filloni edhe me m\u00eb pak. Nj\u00eb aktivitet i shkurt\u00ebr 10 minut\u00ebsh i vrullsh\u00ebm mund t\u00eb ket\u00eb efekt pozitiv n\u00eb ndryshimin e gjendjes shpirt\u00ebrore. M\u00eb posht\u00eb keni disa m\u00ebnyra t\u00eb lehta se si t\u00eb filloni:<\/p>\n\n\n\n

– Ecni shkall\u00ebve,\nn\u00eb vend q\u00eb t’i hipni ashensorit<\/p>\n\n\n\n

– Parkojeni\nvetur\u00ebn n\u00eb vendin m\u00eb t\u00eb larg\u00ebt q\u00eb mundeni<\/p>\n\n\n\n

– Dilni p\u00ebr nj\u00eb\nsh\u00ebtitje<\/p>\n\n\n\n

– Gjeni nj\u00eb\npartner p\u00ebr t’u ushtruar s\u00eb bashku<\/p>\n\n\n\n

– Ecni, nd\u00ebrsa\nflisni n\u00eb telefon. Fillojini k\u00ebto hap pas hapi dhe filloni me ecje apo me\nndonj\u00eb aktivitet fizik q\u00eb ju p\u00eblqen ta b\u00ebni. \u00c7el\u00ebsi \u00ebsht\u00eb t\u00eb filloni me nj\u00eb\naktivitet q\u00eb ju p\u00eblqen dhe k\u00ebshtu, keni gjasa t\u00eb vazhdoni me t\u00eb.<\/p>\n\n\n\n

– Do t’ju japim edhe disa k\u00ebshilla t\u00eb tjera p\u00ebr ushtrimet q\u00eb sh\u00ebrbejn\u00eb si\nantidepresant\u00eb. Ushtrimet n\u00eb vijim jan\u00eb t\u00eb fuqishme p\u00ebr ta ndryshuar pozitivisht\ngjendjen tuaj shpirt\u00ebrore:<\/p>\n\n\n\n

1. Nj\u00eb ecje 10\nminut\u00ebshe mund ta p\u00ebrmir\u00ebsoj\u00eb humorin tuaj p\u00ebr or\u00eb t\u00eb t\u00ebra. \u00c7el\u00ebsi \u00ebsht\u00eb q\u00eb t\u00eb\nushtroheni rregullisht.<\/p>\n\n\n\n

– Zgjidhni aktivitetet q\u00eb jan\u00eb mesatarisht t\u00eb forta.Ushtrimet aerobike,\npa dyshim, kan\u00eb efekte pozitive sh\u00ebndet\u00ebsore e mendore dhe juve nuk ju duhet t\u00eb\ndjersiteni s\u00eb tep\u00ebrmi q\u00eb t\u00eb shihni rezultatet.<\/p>\n\n\n\n

– Gjeni ushtrime q\u00eb jan\u00eb t\u00eb vazhdueshme dhe ritmike (n\u00eb vend t\u00eb atyre me nd\u00ebrprerje),\nsi\u00e7 jan\u00eb ecja, noti,\nkercimi, \u00e7iklizmi dhe joga. Ideja \u00ebsht\u00eb t\u00eb filloni ngadal\u00eb, t\u00eb mos e teproni.\nNuk duhet harruar q\u00eb nj\u00eb k\u00ebshill\u00eb tjet\u00ebr p\u00ebr t\u00eb kaluar depresionin \u00ebsht\u00eb t\u00eb\nhani sh\u00ebndetsh\u00ebm. \u00cbsht\u00eb v\u00ebrtetuar se, \u00e7far\u00eb konsumojm\u00eb, ndikon drejtp\u00ebrs\u00ebdrejti\nn\u00eb m\u00ebnyr\u00ebn se si ndjehemi. Duhet t\u00eb synoni dieta t\u00eb balancuara me proteina,\nkarbohidrate, fruta dhe perime. Filloni me m\u00ebngjesin i cili duhet t\u00eb jet\u00eb solid\ndhe t\u00eb ofroj\u00eb energji p\u00ebr gjith\u00eb dit\u00ebn. N\u00eb asnj\u00eb m\u00ebnyr\u00eb nuk duhet p\u00ebrjashtuar\nngr\u00ebnia e m\u00ebngjesit. Distanca nga nj\u00ebri vakt te tjetri nuk duhet t\u00eb jet\u00eb shum\u00eb\ne larg\u00ebt sepse mund t’ju b\u00ebj\u00eb t\u00eb ndiheni i lodhur dhe i irrituar.<\/p>\n\n\n\n

– Ndoshta ju t\u00ebrheqin \u00ebmb\u00eblsirat, biskotat apo ushqimet e lehta si\u00e7 jan\u00eb\np\u00ebr shembull patatet e skuqura, por k\u00ebto ushqime q\u00eb duket sikur t\u00eb b\u00ebjn\u00eb t\u00eb\nndihesh mir\u00eb shpejt, t\u00eb shpien n\u00eb rr\u00ebnim t\u00eb energjis\u00eb. Duhet t\u00eb p\u00ebrqendroheni\nte karbohidratet komplekse. Ushqimet, si\u00e7 jan\u00eb patatet e pjekura, buka e zez\u00eb\ndhe natyrisht, bananet, ngren\u00eb nivelet e serotonin\u00ebs. Merrni vitamina B.\nMungesa e k\u00ebsaj vitamine, sikurse edhe e acidit folik dhe B12, mund t\u00eb nxisin\ndepresionin. P\u00ebr t’iu shmangur munges\u00ebs, merrni suplement vitamin\u00eb B complex\napo hani shum\u00eb fruta, agrume, perime t\u00eb gjelbra, fasule, pul\u00eb dhe vez\u00eb. Suplemente t\u00eb tilla, q\u00eb p\u00ebrmbajn\u00eb chromium picolinate, jan\u00eb\nve\u00e7an\u00ebrisht t\u00eb efektshme p\u00ebr njer\u00ebzit q\u00eb jan\u00eb t\u00eb prirur ta teprojn\u00eb duke ngren\u00eb\napo fjetur kur jan\u00eb n\u00eb depresion. Prej tyre mund t\u00eb merrni 500 mcg n\u00eb dit\u00eb. Hani ngadal\u00eb dhe perqendrojeni v\u00ebmendjen n\u00eb\nperjetimin e ngr\u00ebnies. K\u00ebnaquni me shijen e ushqimit.<\/p>\n\n\n\n

– Duhet t\u00eb keni parasysh q\u00eb acidet yndyrore Omega-3 luajn\u00eb role esenciale\nn\u00eb stabilizimin e gjendjes shpirt\u00ebrore. Ushqimet e pasura me disa prej\nyndyrnave omega-3 q\u00eb quhen EPA dhe DHA, e ngren\u00eb humorin tuaj. Burimet e saj m\u00eb\nt\u00eb mira jan\u00eb peshqit si salmoni, skumbria, sardelet dhe disa suplemente me vaj\npeshku. Burimet e tyre kryesore jan\u00eb vajrat e perimeve, arrat, lajthit\u00eb etj.<\/p>\n","protected":false},"excerpt":{"rendered":"

– Po kaloj nj\u00eb periudh\u00eb t\u00eb v\u00ebshtir\u00eb pasi kam humbur nj\u00eb person shum\u00eb t\u00eb dashur n\u00eb familje. Kam karakter t\u00eb fort\u00eb, por k\u00ebt\u00eb her\u00eb, dhimbja m\u00eb ka shokuar. Jam n\u00eb gjendje depresioni. M\u00eb kan\u00eb th\u00ebn\u00eb q\u00eb ushtrimet t\u00eb ndihmojn\u00eb ta kalosh k\u00ebt\u00eb gjendje\u2026 Sa e v\u00ebrtet\u00eb \u00ebsht\u00eb kjo? Pres nj\u00eb p\u00ebrgjigje nga ju\u2026 Diego Hoxha, […]<\/p>\n","protected":false},"author":5,"featured_media":19931,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50],"tags":[910],"class_list":["post-21454","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-intimitet","tag-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21454","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=21454"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21454\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/19931"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=21454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=21454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=21454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}