{"id":102637,"date":"2026-03-15T20:35:11","date_gmt":"2026-03-15T17:35:11","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/cfare-duhet-te-hani-cdo-dite-per-te-fjetur-pak-me-mire\/"},"modified":"2026-03-15T20:35:11","modified_gmt":"2026-03-15T17:35:11","slug":"cfare-duhet-te-hani-cdo-dite-per-te-fjetur-pak-me-mire","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/cfare-duhet-te-hani-cdo-dite-per-te-fjetur-pak-me-mire\/","title":{"rendered":"\u00c7far\u00eb duhet t\u00eb hani \u00e7do dit\u00eb p\u00ebr t\u00eb fjetur pak m\u00eb mir\u00eb?"},"content":{"rendered":"
\"\u00c7far\u00eb<\/figure>\n

N\u00ebse keni v\u00ebshtir\u00ebsi me gjumin, ushqimi q\u00eb konsumoni \u00e7do dit\u00eb mund t\u00eb ket\u00eb ndikim.<\/p>\n

Ekspert\u00ebt thon\u00eb se nuk ekziston nj\u00eb ushqim \u201cmagjik\u201d q\u00eb t\u00eb b\u00ebn t\u00eb flesh menj\u00ebher\u00eb, por nj\u00eb diet\u00eb e balancuar mund t\u00eb ndihmoj\u00eb n\u00eb p\u00ebrmir\u00ebsimin e gjumit me kalimin e koh\u00ebs.<\/p>\n

\u201cAjo q\u00eb \u00ebsht\u00eb m\u00eb e dobishme \u00ebsht\u00eb t\u00eb fokusoheni n\u00eb ndryshimin e m\u00ebnyr\u00ebs s\u00eb ushqyerjes n\u00eb p\u00ebrgjith\u00ebsi, jo n\u00eb nj\u00eb ushqim t\u00eb vet\u00ebm \u2018magjik\u2019\u201d, ka th\u00ebn\u00eb Erica Jansen, profesoresh\u00eb e shkencave t\u00eb ushqimit n\u00eb Universitetin e Michiganit, ka shkruar The Washington Post.<\/p>\n

Trupi prodhon nj\u00eb hormon t\u00eb quajtur melatonin, i cili rregullon ciklin gjum\u00eb-zgjim. Ky hormon fillon t\u00eb lirohet kur vjen nata dhe i sinjalizon trupit se \u00ebsht\u00eb koha p\u00ebr t\u00eb fjetur.<\/p>\n

Sipas studimeve, melatonina mund t\u00eb gjendet edhe n\u00eb disa ushqime, si:<\/p>\n

-fruta dhe perime (banane, ananas, portokall, domate, qershi t\u00eb tharta)<\/p>\n

Nj\u00eb studim i vitit 2021 me m\u00eb shum\u00eb se 1,000 t\u00eb rinj ka zbuluar se grat\u00eb q\u00eb rrit\u00ebn konsumimin e frutave dhe perimeve p\u00ebr tre muaj kishin p\u00ebrmir\u00ebsim t\u00eb pagjum\u00ebsis\u00eb, koh\u00ebs q\u00eb u duhej p\u00ebr t\u00eb fjetur dhe cil\u00ebsis\u00eb s\u00eb gjumit.<\/p>\n

Nj\u00eb tjet\u00ebr studim ka treguar se rritja e konsumit t\u00eb frutave dhe perimeve me p\u00ebraf\u00ebrsish pes\u00eb porcione n\u00eb dit\u00eb lidhej me 16 p\u00ebr qind p\u00ebrmir\u00ebsim t\u00eb cil\u00ebsis\u00eb s\u00eb gjumit.<\/p>\n

Disa ushqime p\u00ebrmbajn\u00eb edhe triptofan, nj\u00eb aminoacid q\u00eb n\u00eb trup shnd\u00ebrrohet n\u00eb melatonin.<\/p>\n

\u201cTriptofani \u00ebsht\u00eb nj\u00eb aminoacid q\u00eb trupi yn\u00eb nuk mund ta prodhoj\u00eb vet\u00eb, prandaj duhet ta marrim nga ushqimi\u201d, ka th\u00ebn\u00eb Marie-Pierre St-Onge nga Universiteti i Columbias.<\/p>\n

Ushqimet e pasura me triptofan p\u00ebrfshijn\u00eb:<\/p>\n

Nj\u00eb studim i vitit 2024 me mbi 11,000 student\u00eb n\u00eb Spanj\u00eb ka zbuluar se ata q\u00eb konsumonin m\u00eb pak triptofan kishin m\u00eb shum\u00eb probleme me pagjum\u00ebsin\u00eb dhe flinin m\u00eb pak.<\/p>\n

Karbohidratet komplekse si drith\u00ebrat e plota, bishtajoret dhe perimet me niseshte ndihmojn\u00eb trupin ta p\u00ebrthith\u00eb m\u00eb mir\u00eb triptofanin. Nd\u00ebrkoh\u00eb magnezi, vitamina B dhe zinku ndihmojn\u00eb n\u00eb shnd\u00ebrrimin e tij n\u00eb melatonin.<\/p>\n

P\u00ebr k\u00ebt\u00eb arsye, dietat e pasura me ushqime bimore, si dieta mesdhetare, e pasur me vaj ulliri, arra, peshk, drith\u00ebra integrale dhe perime, ose dieta DASH, q\u00eb thekson konsumimin e frutave, perimeve, drith\u00ebrave t\u00eb plota dhe kufizimin e krip\u00ebs e sheqerit, lidhen me rrezik m\u00eb t\u00eb ul\u00ebt p\u00ebr pagjum\u00ebsi.<\/p>\n

Ekspert\u00ebt thon\u00eb se edhe koha kur hani \u00ebsht\u00eb e r\u00ebnd\u00ebsishme.<\/p>\n

Nj\u00eb studim tregoi se njer\u00ebzit q\u00eb e anashkalonin m\u00ebngjesin dhe hanin dark\u00eb von\u00eb kishin tendenc\u00eb t\u00eb flinin m\u00eb von\u00eb dhe t\u00eb kishin gjum\u00eb m\u00eb t\u00eb dob\u00ebt.<\/p>\n

Nj\u00eb tjet\u00ebr studim klinik n\u00eb vitin 2026 ka zbuluar se ndalimi i ushqimit t\u00eb pakt\u00ebn tre or\u00eb para gjumit ndihmon trupin t\u00eb rregulloj\u00eb m\u00eb mir\u00eb ritmin biologjik.<\/p>\n

\u201cNdoshta m\u00eb shum\u00eb se \u00e7far\u00eb hani, r\u00ebnd\u00ebsi ka kur hani n\u00eb raport me gjumin. Ngr\u00ebnia af\u00ebr koh\u00ebs s\u00eb gjumit mund ta prish\u00eb gjumin, t\u00eb rris\u00eb refluksin dhe t\u00eb ndikoj\u00eb negativisht n\u00eb sh\u00ebndetin kardiometabolik\u201d, ka th\u00ebn\u00eb Phyllis Zee nga Northwestern University.<\/p>\n

Disa ushqime dhe pije mund ta b\u00ebjn\u00eb gjumin m\u00eb t\u00eb v\u00ebshtir\u00eb:<\/p>\n

-ushqimet e shum\u00ebp\u00ebrpunuara me shum\u00eb yndyr\u00eb dhe sheqer<\/p>\n

Megjithat\u00eb, ekspert\u00ebt thon\u00eb se ritualet e vogla para gjumit mund t\u00eb ndihmojn\u00eb.<\/p>\n

\u201cKa di\u00e7ka n\u00eb ritualin e mbr\u00ebmjes q\u00eb ndihmon p\u00ebr t\u00eb fjetur\u201d, ka th\u00ebn\u00eb Jansen, duke shtuar se edhe nj\u00eb filxhan \u00e7aj bimor pa kafein\u00eb ose nj\u00eb got\u00eb qum\u00ebsht i ngroht\u00eb mund t\u00eb krijojn\u00eb nj\u00eb ndjenj\u00eb qet\u00ebsie para gjumit.<\/p>\n

\n

Burimi: mesazhi<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00ebse keni v\u00ebshtir\u00ebsi me gjumin, ushqimi q\u00eb konsumoni \u00e7do dit\u00eb mund t\u00eb ket\u00eb ndikim. Ekspert\u00ebt thon\u00eb se nuk ekziston nj\u00eb ushqim \u201cmagjik\u201d q\u00eb t\u00eb b\u00ebn t\u00eb flesh menj\u00ebher\u00eb, por nj\u00eb diet\u00eb e balancuar mund t\u00eb ndihmoj\u00eb n\u00eb p\u00ebrmir\u00ebsimin e gjumit me kalimin e koh\u00ebs. \u201cAjo q\u00eb \u00ebsht\u00eb m\u00eb e dobishme \u00ebsht\u00eb t\u00eb fokusoheni n\u00eb ndryshimin […]<\/p>\n","protected":false},"author":1,"featured_media":102636,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-102637","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendetesi"],"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/102637","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/comments?post=102637"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/102637\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/102636"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=102637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=102637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=102637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}