1. Ngr\u00ebnia e \u00ebmb\u00eblsirave<\/p>\n
Shum\u00eb njer\u00ebz konsumojn\u00eb sasi t\u00eb m\u00ebdha sheqeri. Amerikan\u00ebt, p\u00ebr shembull, konsumojn\u00eb mesatarisht 70 kg sheqer n\u00eb vit, q\u00eb p\u00ebrfaq\u00ebson 18% t\u00eb kalorive q\u00eb ata marrin. Dihen pasojat e konsumimit t\u00eb tepruar t\u00eb sheqerit n\u00eb sh\u00ebndet, q\u00eb nga obeziteti e deri te diabeti i tipit 2. Ju mbase nuk e dinit, por ngr\u00ebnia e tep\u00ebrt e sheqerit shkakton po aq shum\u00eb rrudha n\u00eb fytyr\u00eb, sa edhe ekspozimi n\u00eb diell dhe pirja e duhanit. Kjo ndodh p\u00ebr shkak t\u00eb nj\u00eb procesi t\u00eb quajtur glikacion, q\u00eb b\u00ebn q\u00eb sheqeri t\u00eb lidhet me proteinat n\u00eb kolagjen dhe elastin\u00eb, gj\u00eb e b\u00ebn fytyr\u00ebn t\u00eb duket m\u00eb e plakur. Efektet plak\u00ebse t\u00eb teprimit me sheqer b\u00ebhen t\u00eb dukshme aty nga mosha 35 vje\u00e7 dhe p\u00ebrshpejtohen me ritme t\u00eb shpejta pas k\u00ebsaj.
\nSi t\u00eb veproni: Kufizojeni konsumimin e sheqerit n\u00eb 6 lug\u00eb \u00e7aji (ose 25 gram\u00eb) n\u00eb dit\u00eb. Fibrat ngadal\u00ebsojn\u00eb thithjen e sheqerit, k\u00ebshtu q\u00eb zgjidhni m\u00eb mir\u00eb ushqimet e plota dhe jo l\u00ebngjet (l\u00ebngu i portokallit ka po aq sheqer sa nj\u00eb pije freskuese). Kur do t\u00eb hash di\u00e7ka t\u00eb \u00ebmb\u00ebl, kjo ndodh shpesh ngaq\u00eb jeni i etur, prandaj m\u00eb mir\u00eb zgjidhni nj\u00eb got\u00eb me uj\u00eb, ose uj\u00eb soda n\u00eb vend t\u00eb tij. N\u00ebse p\u00ebrs\u00ebri keni d\u00ebshir\u00eb t\u00eb hani di\u00e7ka t\u00eb \u00ebmb\u00ebl, merrni nj\u00eb cop\u00eb \u00e7okollat\u00eb t\u00eb zez\u00eb, ose fruta pylli.<\/p>\n
2. Puna e madhe
\nStudimet kan\u00eb zbuluar se nj\u00eb pun\u00eb e keqe, qoft\u00eb kur b\u00ebn di\u00e7ka q\u00eb nuk t\u00eb p\u00eblqen, qoft\u00eb kur \u00ebsht\u00eb nj\u00eb pun\u00eb me or\u00eb t\u00eb zgjatura, mund t\u00eb shtoj\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs dhe t\u00eb p\u00ebrshpejtoj\u00eb procesin e plakjes s\u00eb qelizave. Kjo nj\u00ebkoh\u00ebsisht l\u00eb pak koh\u00eb p\u00ebr t\u00eb b\u00ebr\u00eb ushtrime, p\u00ebr t\u00eb ngr\u00ebn\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme dhe p\u00ebr t\u00eb fjetur gjum\u00eb.
\nSi t\u00eb veproni: N\u00ebse nuk mund t\u2019i ndryshoni menj\u00ebher\u00eb faktor\u00ebt e stresit n\u00eb pun\u00eb (p\u00ebr shembull, nj\u00eb shef i v\u00ebshtir\u00eb, orarin apo ngarkes\u00ebn e pun\u00ebs), b\u00ebni nj\u00eb list\u00eb gj\u00ebrash q\u00eb ju b\u00ebjn\u00eb t\u00eb lumtur (puthjet e nj\u00eb qenushi ose \u00e7ajin tuaj t\u00eb preferuar) dhe shtojini ato n\u00eb dit\u00ebn tuaj. Ankesat p\u00ebr pun\u00ebt vet\u00ebm se e p\u00ebrkeq\u00ebsojn\u00eb stresin, prandaj rezistojini d\u00ebshir\u00ebs p\u00ebr t\u2019u qar\u00eb dhe z\u00ebvend\u00ebsojeni me mendime p\u00ebr mir\u00ebnjohjen.<\/p>\n
3. Ngr\u00ebnia e ushqimeve t\u00eb k\u00ebqija
\nDisa ushqime, kur konsumohen, i sjellin trupit m\u00eb shum\u00eb d\u00ebm sesa t\u00eb mira. T\u00eb tilla jan\u00eb p\u00ebr shembull ushqimet e p\u00ebrpunuara dhe t\u00eb sterilizuara n\u00eb temperatura t\u00eb larta. Procese t\u00eb tilla si skuqja, karamelizimi, pjekja, etj. krijojn\u00eb radikale t\u00eb lira tek ushqimet q\u00eb pastaj veprojn\u00eb negativisht n\u00eb trup. Edhe ushqimet shum\u00eb t\u00eb p\u00ebrpunuara ose q\u00eb shiten n\u00eb kuti konservash, q\u00eb nxehen gjat\u00eb p\u00ebrpunimit, si edhe n\u00ebnproduktet e qum\u00ebshtit me shum\u00eb yndyr\u00eb, kan\u00eb t\u00eb nj\u00ebjtin efekt. Konsumimi i tyre rrit inflamacionin dhe oksidimin e qelizave, gj\u00eb q\u00eb shkakton plakjen dhe s\u00ebmundjet e lidhura me mosh\u00ebn, q\u00eb prekin zemr\u00ebn, trurin, kockat dhe ky\u00e7et, veshkat, rezistenc\u00ebn ndaj insulin\u00ebs dhe anemin\u00eb.
\nSi t\u00eb veproni: M\u00eb mir\u00eb reduktoni konsumimin e k\u00ebtyre produkteve dhe hani ushqime t\u00eb gjalla. Preferoni gatimin me uj\u00eb (si n\u00eb avull, zierjen, etj.) ose marinojini me nj\u00eb acid (si l\u00ebng limoni apo uthull) para se t\u2019i gatuani. Shtoni ushqimet me substanca antioksiduese n\u00eb diet\u00ebn tuaj, si frutat e pyllit, lakrat e egra, patatet e \u00ebmbla, etj.<\/p>\n
4. Evitimi i ushtrimeve t\u00eb forc\u00ebs
\nGrat\u00eb humbasin af\u00ebrsisht 5% t\u00eb mas\u00ebs s\u00eb tyre muskulare \u00e7do dekad\u00eb, pas mosh\u00ebs 30 vje\u00e7e. Ushtrimet e forc\u00ebs jan\u00eb e vetmja m\u00ebnyr\u00eb p\u00ebr ta rikthyer mbrapsht k\u00ebt\u00eb proces, bile ato mund t\u00eb shtojn\u00eb rritjen e mas\u00ebs muskulare n\u00eb t\u00eb nj\u00ebjtat nivele si m\u00eb par\u00eb, ose m\u00eb shum\u00eb. K\u00ebto ushtrime jan\u00eb t\u00eb mira edhe p\u00ebr densitetin e kockave dhe shtimin e energjis\u00eb e fuqis\u00eb. Ato nxisin metabolizmin dhe tonifikimi i muskujve eviton varjen e l\u00ebkur\u00ebs.
\nSi t\u00eb veproni: B\u00ebni 20 minuta ushtrime force tri her\u00eb n\u00eb jav\u00eb, duke p\u00ebrdorur gira, ose veglat e palestr\u00ebs, ose duke b\u00ebr\u00eb pompa, ulje-ngritje, etj. Bashk\u00eb me k\u00ebt\u00eb b\u00ebni edhe 30 minuta ushtrime kardio (bi\u00e7iklet\u00eb, bi\u00e7ikleta eliptike), pes\u00eb her\u00eb n\u00eb jav\u00eb.<\/p>\n
5. Fjetja e pakt\u00eb
\nT\u00eb ngopesh me gjum\u00eb nuk \u00ebsht\u00eb luks, por nj\u00eb nevoj\u00eb sh\u00ebndet\u00ebsore. Mungesa e gjumit b\u00ebn q\u00eb trupi t\u00eb l\u00ebshoj\u00eb kortizol, hormon q\u00eb na plak s\u00eb brendshmi dhe s\u00eb jashtmi. Edhe cil\u00ebsia e gjumit \u00ebsht\u00eb e r\u00ebnd\u00ebsishme. Nj\u00eb studim i vitit 2011 zbuloi se ndryshimet n\u00eb koh\u00ebzgjatjen e gjumit p\u00ebr nj\u00eb periudh\u00eb 5-vje\u00e7are ndikonte n\u00eb 4-7 vjet plakje m\u00eb shum\u00eb.
\nSi t\u00eb veproni: \u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb flini 7 or\u00eb e gjysm\u00eb gjumi t\u00eb pand\u00ebrprer\u00eb n\u00eb nat\u00eb, q\u00eb trupi t\u00eb riparoj\u00eb vetveten, t\u00eb ruhet kujtesa, elasticiteti i l\u00ebkur\u00ebs, metabolizmi dhe kortizoli t\u00eb jet\u00eb n\u00eb nivele normale. P\u00ebr t\u00eb inkurajuar gjumin, mbajeni dhom\u00ebn tuaj n\u00eb nj\u00eb temperatur\u00eb afro 18 grad\u00eb celsius dhe flini e ngrihuni gjithmon\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb. \u00c7aji me valerian\u00eb stimulon prodhimin e melatonin\u00ebs dhe ndihmon gjumin. N\u00ebse tensioni ose k\u00ebmb\u00ebt e lodhura ju mbajn\u00eb pa gjum\u00eb nat\u00ebn, merrni 1-2 lug\u00eb pluhur citrat magneziumi t\u00eb p\u00ebrzier n\u00eb uj\u00eb ose l\u00ebng, p\u00ebr t\u00eb relaksuar muskujt e k\u00ebmb\u00ebve.<\/p>\n
6. Evitimi i yndyrnave
\nGrat\u00eb kan\u00eb tendenc\u00eb t\u2019i heqin yndyrnat nga dieta e tyre me kalimin e mosh\u00ebs, sepse duan t\u00eb pak\u00ebsojn\u00eb kalorit\u00eb, megjithat\u00eb, yndyrnat e sh\u00ebndetshme si acidet yndyrore omega-3 e mbajn\u00eb l\u00ebkur\u00ebn elastike, zemr\u00ebn t\u00eb fort\u00eb, luftojn\u00eb diabetin dhe shtojn\u00eb jet\u00ebgjat\u00ebsin\u00eb. Pak\u00ebsimi i omega-3 shton inflamacionin e qelizave q\u00eb p\u00ebrshpejtojn\u00eb procesin e plakjes, gj\u00eb q\u00eb \u00e7on te nj\u00eb mosfunksionim i organeve dhe humbje e funksionit t\u00eb tyre.
\nSi t\u00eb veproni: Konsumoni m\u00eb shum\u00eb vaj ulliri, bajame, avokado dhe peshq me yndyr\u00eb, si salmoni i eg\u00ebr, por evitoni vajrat vegjetale t\u00eb pasura me omega-6 (vaj misri, soje, luledielli, etj.). Kufizoni edhe yndyrnat e ngopura q\u00eb gjenden n\u00eb gjalp\u00eb dhe djath\u00eb. Ne kemi nevoj\u00eb p\u00ebr 2,5 gram\u00eb acide yndyrore omega-3 n\u00eb dit\u00eb, t\u00eb cilat mund t\u2019i merrni me nj\u00eb lug\u00eb gjelle vaj peshku n\u00eb dit\u00eb.<\/p>\n
7. Q\u00ebndrimi i keq
\nNjer\u00ebzit humbasin mesatarisht afro 1 cm gjat\u00ebsi \u00e7do 10 vjet, pas mosh\u00ebs 40 vje\u00e7are. Harkimi i shpin\u00ebs, dhimbja e fundshpin\u00ebs dhe pozicioni i kok\u00ebs para, jan\u00eb q\u00ebndrimet m\u00eb tipike t\u00eb lidhura me mosh\u00ebn. Ulja, q\u00ebndrimi n\u00eb k\u00ebmb\u00eb dhe p\u00ebrkulja jo ashtu si duhet, jo vet\u00ebm i shtojn\u00eb vite pamjes suaj t\u00eb jashtme, por ndikojn\u00eb edhe n\u00eb sh\u00ebndet. N\u00ebse ulemi apo q\u00ebndrojm\u00eb me kockat jo n\u00eb pozicionin e duhur, muskujt tan\u00eb lodhen m\u00eb shum\u00eb dhe kjo, dob\u00ebson ky\u00e7et. Q\u00ebndrimi i mir\u00eb t\u00eb ndihmon t\u00eb dukesh i sh\u00ebndetsh\u00ebm, t\u00eb jesh i fort\u00eb dhe elastik, eliminon apo eviton dhimbjen, shton energjin\u00eb dhe t\u00eb relakson.
\nSi t\u00eb veproni: Kur jeni ulur, q\u00ebndroni n\u00eb kockat e uljes (pjesa kockore e t\u00eb pasmeve, q\u00eb ndjeni kur uleni n\u00eb nj\u00eb sip\u00ebrfaqe t\u00eb fort\u00eb). Kur t\u00eb jeni n\u00eb k\u00ebmb\u00eb, futeni mjekr\u00ebn brenda, l\u00ebvizeni pesh\u00ebn n\u00eb m\u00ebnyr\u00eb q\u00eb ta mbajn\u00eb thembrat e k\u00ebmb\u00ebve, \u00e7ojeni secilin sup prapa e posht\u00eb dhe \u00e7ojeni kok\u00ebn lart, pa e ngritur shum\u00eb mjekr\u00ebn. Kur t\u00eb p\u00ebrkuleni, b\u00ebjeni me kockat e legenit, jo me bel.<\/p>\n
8. Evitimi i seksit
\nSeksi kontribuon n\u00eb shtimin e lumturis\u00eb, forcimin e sistemit imunitar, qarkullimin e mir\u00eb t\u00eb gjakut dhe djegien e kalorive. Sipas nj\u00eb studimi, ai t\u00eb ndihmon t\u00eb jetosh deri n\u00eb 8 vjet m\u00eb shum\u00eb. Disa studiues thot\u00eb se seksi nxit edhe prodhimin e hormonit t\u00eb rritjes s\u00eb njeriut, gj\u00eb q\u00eb p\u00ebrmir\u00ebson tonicitetin e muskujve dhe t\u00eb b\u00ebn t\u00eb dukesh m\u00eb mir\u00eb e m\u00eb n\u00eb form\u00eb. Substancat kimike t\u00eb \u00e7liruara gjat\u00eb seksit reduktojn\u00eb stresin dhe p\u00ebrmir\u00ebsojn\u00eb energjin\u00eb e humorin.
\nSi t\u00eb veproni: \u00c7iftet b\u00ebjn\u00eb seks mesatarisht 2 her\u00eb n\u00eb jav\u00eb, por m\u00eb e r\u00ebnd\u00ebsishme sesa frekuenca \u00ebsht\u00eb q\u00eb t\u00eb dy partner\u00ebt t\u00eb jen\u00eb t\u00eb k\u00ebnaqur me k\u00ebt\u00eb. Programimi i seksit ndihmon n\u00eb shtimin e d\u00ebshir\u00ebs, ashtu si edhe t\u00eb fantazosh p\u00ebr t\u00eb 10 minuta n\u00eb dit\u00eb, ose t\u00eb provosh di\u00e7ka t\u00eb re, si t\u00eb brendshme seksi ose nj\u00eb pozicion t\u00eb ri, p\u00ebr t\u00eb thyer rutin\u00ebn. P\u00ebr t\u00eb forcuar muskujt e pelvisit dhe evituar uljen e d\u00ebshir\u00ebs, provoni t\u00eb b\u00ebni tri sete me 10 ushtrime Kegeli \u00e7do dit\u00eb p\u00ebr 4 jav\u00eb rresht.<\/p>\n
9. Harrimi i kremit t\u00eb diellit
\nSigurisht, efekti m\u00eb serioz i ekspozimit t\u00eb gjat\u00eb n\u00eb diell \u00ebsht\u00eb kanceri i l\u00ebkur\u00ebs, por rrezatimi shkakton gjithashtu rrudha, njolla, kapilar\u00eb t\u00eb k\u00ebputur dhe nj\u00eb l\u00ebkur\u00eb t\u00eb that\u00eb e pa shk\u00eblqim, gj\u00eb q\u00eb nuk shkaktohet vet\u00ebm nga q\u00ebndrimi n\u00eb plazh. 80% e ekspozimit n\u00eb diell vjen nga jeta e p\u00ebrditshme, kur sh\u00ebtit ose i jep makin\u00ebs (rrezet UVA i p\u00ebrshkojn\u00eb xhamat e makin\u00ebs). Burime shtes\u00eb p\u00ebrfshijn\u00eb rrezet e pasqyruara nga r\u00ebra, uji dhe bora, dhomat me pasqyra dhe dritare t\u00eb m\u00ebdha, lart\u00ebsit\u00eb e m\u00ebdha dhe rrezatimet n\u00eb nj\u00eb dit\u00eb me re.
\nSi t\u00eb veproni: P\u00ebrdorni nj\u00eb krem hidratues p\u00ebr l\u00ebkur\u00ebn me SPF 30 n\u00eb t\u00eb gjitha zonat e ekspozuara. Vishni veshje mbrojt\u00ebse, p\u00ebrfshir\u00eb k\u00ebtu edhe nj\u00eb kapele dhe kufizoni ekspozimin, edhe n\u00eb dit\u00eb me re. Mbrojini syt\u00eb dhe zon\u00ebn e l\u00ebkur\u00ebs rreth tyre me syze dielli me mbrojtje kund\u00ebr rrezeve ultraviolet 400 ose m\u00eb shum\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"
1. Ngr\u00ebnia e \u00ebmb\u00eblsirave Shum\u00eb njer\u00ebz konsumojn\u00eb sasi t\u00eb m\u00ebdha sheqeri. Amerikan\u00ebt, p\u00ebr shembull, konsumojn\u00eb mesatarisht 70 kg sheqer n\u00eb vit, q\u00eb p\u00ebrfaq\u00ebson 18% t\u00eb kalorive q\u00eb ata marrin. Dihen pasojat e konsumimit t\u00eb tepruar t\u00eb sheqerit n\u00eb sh\u00ebndet, q\u00eb nga obeziteti e deri te diabeti i tipit 2. Ju mbase nuk e dinit, por […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[408],"class_list":["post-2627","post","type-post","status-publish","format-standard","hentry","category-shendet","tag-plakja"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/2627","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=2627"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/2627\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=2627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=2627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=2627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}