Doktor\u00eb ka gjithandej dhe na shohin…. edhe kur ham\u00eb nj\u00eb sandui\u00e7 p\u00ebr m\u00ebngjes, shoq\u00ebruar me nj\u00eb koka-kola zero, n\u00eb restorant, kur teshtijm\u00eb pa v\u00ebn\u00eb dor\u00ebn para, kur i fikim dritat n\u00eb or\u00ebn 2 t\u00eb m\u00ebngjesit… Ata kan\u00eb aq takt sa t\u00eb mos nd\u00ebrhyjn\u00eb kur ne b\u00ebjn\u00eb di\u00e7ka t\u00eb keqe p\u00ebr sh\u00ebndetin, por tani e kan\u00eb thyer heshtjen dhe na tregojn\u00eb gabimet q\u00eb b\u00ebjm\u00eb \u00e7do dit\u00eb e q\u00eb d\u00ebmtojn\u00eb sh\u00ebndetin ton\u00eb…<\/p>\n
1. Mbulo goj\u00ebn me dor\u00eb kur teshtin
\nIsha n\u00eb nj\u00eb udh\u00ebtim me avion SHBA-Franc\u00eb dhe kisha pas meje nj\u00eb grua q\u00eb filloi t\u00eb teshtinte dhe t\u00eb kollitej sapo avioni u nis. Ishte nj\u00eb udh\u00ebtim i gjat\u00eb dhe ajo vazhdonte me teshtimat, pa e v\u00ebn\u00eb dor\u00ebn para goj\u00ebs! Njer\u00ebzit e s\u00ebmur\u00eb duhet t\u00eb teshtijn\u00eb ose t\u00eb kolliten n\u00eb nj\u00eb shami t\u00eb past\u00ebr. Do t\u00eb doja t\u00eb kisha marr\u00eb mask\u00ebn e fytyr\u00ebs me vete, sepse n\u00eb raste t\u00eb tilla, zakonisht, e p\u00ebrdor. P\u00ebr fat t\u00eb keq, at\u00eb dit\u00eb nuk e kisha marr\u00eb dhe tri dit\u00eb pasi mb\u00ebrrita n\u00eb Paris, u s\u00ebmura, gj\u00eb q\u00eb m\u00eb prishi gjysm\u00ebn e pushimeve nj\u00eb javore q\u00eb do t\u00eb b\u00ebja n\u00eb Paris.<\/p>\n
2. Pak\u00ebso sheqernat
\nNj\u00eb m\u00ebngjes isha n\u00eb dyqanin e \u00ebmb\u00eblsirave dhe pash\u00eb nj\u00eb grua q\u00eb po bisedonte me shit\u00ebsin se si donte t\u00eb binte n\u00eb pesh\u00eb, k\u00ebshtu q\u00eb kishte hequr dor\u00eb nga yndyrnat. K\u00ebshtu, ajo porositi nj\u00eb \u00ebmb\u00eblsir\u00eb me pak yndyr\u00eb. Megjithat\u00eb, keku n\u00eb fjal\u00eb kishte sheqer, k\u00ebshtu q\u00eb ajo, pas pak minutash, do t\u00eb k\u00ebrkoj\u00eb prap\u00eb prej tij, sepse dihet q\u00eb sheqeri k\u00ebrkon sheqer. Un\u00eb doja ta kapja nga dora dhe t\u2019i thoja: \u201c\u00c7far\u00eb po b\u00ebn? N\u00ebse do t\u00eb biesh n\u00eb pesh\u00eb, ose t\u00eb mbash pesh\u00ebn q\u00eb ke, duhet t\u00eb kufizosh sheqerin p\u00ebr m\u00ebngjes dhe t\u00eb hash di\u00e7ka me shum\u00eb fibra, si drith\u00ebrat integrale, plus proteina, si t\u00eb bardhat e vez\u00ebs, ose kos me 0% yndyr\u00eb. Kjo do t\u00eb t\u00eb b\u00ebj\u00eb t\u00eb ndjehesh e ngopur dhe ta fillosh dit\u00ebn n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme\u201d.<\/p>\n
3. P\u00ebrdor shkall\u00ebt
\n\u00c7mendem kur shoh njer\u00ebz q\u00eb presin ashensorin p\u00ebr t\u2019u ngjitur n\u00eb katin e dyt\u00eb t\u00eb nj\u00eb nd\u00ebrtese, nd\u00ebrkoh\u00eb q\u00eb mund t\u00eb p\u00ebrdornin fare mir\u00eb shkall\u00ebt. Ngjitja e shkall\u00ebve \u00ebsht\u00eb nj\u00eb ushtrim i mir\u00eb aerobie q\u00eb p\u00ebrdor nj\u00eb grup t\u00eb madh muskujsh dhe t\u00eb shton ritmin e zemr\u00ebs. Ngjitja e shkall\u00ebve, pra, e v\u00eb zemr\u00ebn n\u00eb pun\u00eb.<\/p>\n
4. Mos ngacmo l\u00ebkur\u00ebn
\nShoh shpesh njer\u00ebz q\u00eb ngacmojn\u00eb l\u00ebkur\u00ebn e tyre (p\u00ebr t\u00eb hequr l\u00ebkur\u00ebn e vdekur, apo shtrydhur pu\u00e7rrat), nj\u00eb zakon q\u00eb u \u00ebsht\u00eb kthyer n\u00eb nj\u00eb tik nervor. \u00cbsht\u00eb nj\u00eb zakon q\u00eb mund t\u00eb l\u00ebr\u00eb shum\u00eb leht\u00eb shenja! Problemi q\u00ebndron te duart e pis\u00ebta. Duart tona kan\u00eb bakterie stafilokoku dhe streptokoku, p\u00ebr t\u00eb mos p\u00ebrmenduar djers\u00ebn dhe krip\u00ebrat q\u00eb mund ta irritojn\u00eb l\u00ebkur\u00ebn. Gjithashtu, shtrydhja e pu\u00e7rrave acaron aknen, gj\u00eb q\u00eb t\u00eb b\u00ebn ta ngacmosh at\u00eb pu\u00e7\u00ebrr m\u00eb von\u00eb. Nj\u00ebher\u00eb kam par\u00eb nj\u00eb grua q\u00eb ngacmonte buz\u00ebt e plasaritura. Ajo po fliste me dik\u00eb dhe, kur p\u00ebrqendrohej, ngacmonte buz\u00ebt. Buz\u00ebt e saj nxirrnin pak gjak dhe konturi i tyre ishte i acaruar, k\u00ebshtu q\u00eb u afrova dhe i thash\u00eb: \u201cJu keni buz\u00eb kaq t\u00eb bukura, p\u00ebrpiquni t\u00eb mos i prekni sepse do t\u2019ju ngelet shenj\u00eb!\u201d. Ajo tha: \u201cE di, e di, p\u00ebrpiqem t\u00eb ndaloj, por e kam t\u00eb pamundur\u201d. Un\u00eb i sugjerova t\u00eb vinte nj\u00eb buz\u00ebkuq shum\u00eb t\u00eb bukur. \u201cKur t\u00eb shoh\u00ebsh ngjyr\u00ebn e kuqe, ose ndonj\u00eb ngjyr\u00eb tjet\u00ebr n\u00eb gishta, do ta kuptosh se \u00e7far\u00eb je duke b\u00ebr\u00eb\u201d. Ngacmimi i l\u00ebkur\u00ebs \u00ebsht\u00eb di\u00e7ka e pand\u00ebrgjegjshme, k\u00ebshtu q\u00eb duhet t\u00eb gjesh nj\u00eb m\u00ebnyr\u00eb p\u00ebr t\u2019ia t\u00ebrhequr v\u00ebmendjen vetes mbi k\u00ebt\u00eb.<\/p>\n
5. Mbase ka ardhur koha t\u00eb blesh sutjena t\u00eb reja
\nP\u00ebr ato q\u00eb s\u2019e din\u00eb: Gjinjt\u00eb jan\u00eb t\u00eb r\u00ebnd\u00eb, ndaj \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme t\u00eb vishen sutjenat q\u00eb e mbajn\u00eb gjoksin n\u00eb m\u00ebnyr\u00ebn e duhur. P\u00ebrndryshe, stresi dhe lodhja e sistemit muskular-skeletor mund t\u00eb shkaktoj\u00eb dhimbje kurrizi dhe qafe, q\u00ebndrim jo t\u00eb duhur t\u00eb trupit, bile edhe dhimbje koke te disa gra. M\u00eb shum\u00eb rrezikohen grat\u00eb me gjoks t\u00eb madh, por kam par\u00eb edhe gra me gjoks t\u00eb vog\u00ebl, me probleme. Shkoni n\u00eb nj\u00eb dyqan t\u00eb specializuar dhe zgjidhni sutjenat e duhura p\u00ebr ju.<\/p>\n
6. Mos i harxho kot lek\u00ebt me pilula p\u00ebr dob\u00ebsim
\nKam par\u00eb gra q\u00eb blejn\u00eb tableta p\u00ebr shkrirjen e dhjamrave. N\u00eb fakt, doja t\u2019i paralajm\u00ebroja: \u00c7do kilogram q\u00eb humbni \u00ebsht\u00eb shumica uj\u00eb nga substancat diuretike q\u00eb p\u00ebrmbajn\u00eb k\u00ebto tableta dhe ju do ta merrni p\u00ebrs\u00ebri. Nd\u00ebrkoh\u00eb, po sforconi organizmin, m\u00ebl\u00e7in\u00eb dhe veshkat, t\u00eb cilat ndihmojn\u00eb n\u00eb eliminimin e substancave q\u00eb nuk jan\u00eb t\u00eb mira p\u00ebr ju. Parat\u00eb q\u00eb harxhoni p\u00ebr tableta dhe pilula \u201cmrekullib\u00ebr\u00ebse\u201d, harxhojini p\u00ebr nj\u00eb nutricionist, q\u00eb do t\u2019ju ndihmoj\u00eb t\u00eb p\u00ebrpunoni nj\u00eb plan t\u00eb sh\u00ebndetsh\u00ebm ushqimi.<\/p>\n
7. N\u00ebse je fem\u00ebr, mos e laj zon\u00ebn intime!
\nLarja vaginale \u00ebsht\u00eb nj\u00eb gabim q\u00eb e b\u00ebjn\u00eb ende grat\u00eb. Sipas nj\u00eb studimi t\u00eb b\u00ebr\u00eb n\u00eb SHBA, 40% e grave e b\u00ebjn\u00eb at\u00eb rregullisht. Disa lahen edhe para se t\u00eb shkojn\u00eb te gjinekologu p\u00ebr vizit\u00eb, por n\u00eb fakt, ky veprim pak\u00ebson sakt\u00ebsin\u00eb e nj\u00eb pap testi. Gjithashtu, larja e vagin\u00ebs shton mund\u00ebsit\u00eb p\u00ebr vaginozat bakeriale dhe infeksionet me myk, duke prishur barazpesh\u00ebn e flor\u00ebs s\u00eb saj bakteriale. Vagina e pastron vet\u00eb veten e saj dhe ka ekosistemin e saj t\u00eb vog\u00ebl, k\u00ebshtu q\u00eb mos nd\u00ebrhyni n\u00eb t\u00eb!<\/p>\n
8. Evito muslin me sheqer
\nB\u00ebhet fjal\u00eb p\u00ebr granol\u00ebn apo muslin me sheqer, ose mjalt\u00eb (quhen k\u00ebshtu disa lloje drith\u00ebrash q\u00eb konsumohen n\u00eb m\u00ebngjes, t\u00eb p\u00ebrb\u00ebra nga t\u00ebrsh\u00ebra, frutat e thata, frutat e thara, etj,). Si dietolog, un\u00eb gjithmon\u00eb i shoh karrocat e t\u00eb tjer\u00ebve kur shkoj n\u00eb supermarket dhe kur shoh gra q\u00eb blejn\u00eb granola, pyes veten n\u00ebse ato e din\u00eb t\u00eb v\u00ebrtet\u00ebn. Sigurisht, ajo \u00ebsht\u00eb nj\u00eb p\u00ebrzierje farash dhe frutash t\u00eb pasura me substanca ushqyese dhe fibra, por p\u00ebrmban m\u00eb shum\u00eb yndyr\u00eb, sheqer dhe kalori p\u00ebr gram\u00eb se \u00e7do drith\u00eb tjet\u00ebr. Nj\u00eb \u00e7erek filxhani granola \u00ebsht\u00eb baraz me tre\u00e7ek filxhani drith\u00ebrash t\u00eb thjeshta. Edhe nj\u00eb karroc\u00eb e mbushur me produkte \u201cdietetike\u201d, m\u00eb befason. Koh\u00ebt e fundit pash\u00eb nj\u00eb grua q\u00eb blinte produkte pa yndyr\u00eb, si majonez\u00eb pa yndyr\u00eb, djath\u00eb pa yndyr\u00eb, kos pa yndyr\u00eb etj. Mendova me vete: N\u00ebse t\u00eb p\u00eblqen shija e majonez\u00ebs n\u00eb nj\u00eb sandui\u00e7, p\u00ebrdor majonez\u00ebn e v\u00ebrtet\u00eb, n\u00eb sasi m\u00eb t\u00eb pakt\u00eb, sepse ka edhe m\u00eb shum\u00eb shije dhe do t\u00eb k\u00ebnaqesh m\u00eb shum\u00eb. Disa nga produktet q\u00eb s\u2019kan\u00eb yndyr\u00eb, nuk jan\u00eb edhe aq t\u00eb varfra me kalori, sepse prodhuesit shtojn\u00eb sheqer p\u00ebr t\u00eb z\u00ebvend\u00ebsuar yndyr\u00ebn.<\/p>\n
9. Ato k\u00ebpuc\u00eb do t\u00eb vesh\u00ebsh?
\nVazhdimisht, v\u00eb re gra q\u00eb veshin k\u00ebpuc\u00eb t\u00eb pap\u00ebrshtatshme p\u00ebr aktivitetin q\u00eb po b\u00ebjn\u00eb, si taka t\u00eb larta p\u00ebr t\u00eb ecur n\u00ebp\u00ebr aeroport, ose shapka t\u00eb sheshta n\u00eb dysheme t\u00eb fort\u00eb, jo n\u00eb plazh. Asnj\u00eb k\u00ebpuc\u00eb nuk \u00ebsht\u00eb e \u201cndaluar\u201d t\u00eb vishet, ama varet se ku duhet veshur… P\u00ebr shembull, mund t\u00eb vesh\u00ebsh taka n\u00ebse do t\u00eb shkosh diku dhe do t\u00eb q\u00ebndrosh shum\u00eb ulur, kurse shapkat jan\u00eb t\u00eb mira p\u00ebr sip\u00ebrfaqet jo t\u00eb forta. K\u00ebpuc\u00ebt q\u00eb kam par\u00eb shpesh k\u00ebt\u00eb pranver\u00eb ishin \u00e7izmet prej llastiku. Ato jan\u00eb t\u00eb lezetshme, por t\u00eb pap\u00ebrshtatshme p\u00ebr t\u2019i veshur gjith\u00eb dit\u00ebn, pasi nuk ofrojn\u00eb mb\u00ebshtetjen e duhur p\u00ebr k\u00ebmb\u00ebt (as ajrimin e nevojsh\u00ebm). Ato mund t\u2019i vesh\u00ebsh vet\u00ebm nj\u00eb cop\u00eb her\u00eb n\u00ebse do t\u00eb ec\u00ebsh n\u00eb shi e pellgje me uj\u00eb. K\u00ebshtu, do t\u00eb t\u00eb fal\u00ebnderojn\u00eb jo vet\u00ebm k\u00ebmb\u00ebt, por edhe gjunj\u00ebt dhe kurrizi…<\/p>\n
10. Evito kafein\u00ebn n\u00eb dark\u00eb
\nKur shoh dik\u00eb q\u00eb porosit nj\u00eb kafe pas darke, e di se ai apo ajo nuk do ta b\u00ebjn\u00eb gjumin e qet\u00eb. Studimet kan\u00eb treguar se njer\u00ebzit q\u00eb kan\u00eb kafein\u00eb n\u00eb trup n\u00eb koh\u00ebn e gjumit, nuk b\u00ebjn\u00eb gjum\u00eb t\u00eb thell\u00eb, por gjumin e leht\u00eb, q\u00eb nuk t\u00eb \u00e7lodh. Evito kafen, pra, pas or\u00ebs 2 pasdite, ose pi nj\u00eb kafe pa kafein\u00eb (dekafeinato).<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Doktor\u00eb ka gjithandej dhe na shohin…. edhe kur ham\u00eb nj\u00eb sandui\u00e7 p\u00ebr m\u00ebngjes, shoq\u00ebruar me nj\u00eb koka-kola zero, n\u00eb restorant, kur teshtijm\u00eb pa v\u00ebn\u00eb dor\u00ebn para, kur i fikim dritat n\u00eb or\u00ebn 2 t\u00eb m\u00ebngjesit… Ata kan\u00eb aq takt sa t\u00eb mos nd\u00ebrhyjn\u00eb kur ne b\u00ebjn\u00eb di\u00e7ka t\u00eb keqe p\u00ebr sh\u00ebndetin, por tani e kan\u00eb […]<\/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":[],"class_list":["post-3968","post","type-post","status-publish","format-standard","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/3968","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=3968"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/3968\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=3968"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=3968"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=3968"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}