{"id":104545,"date":"2026-03-28T16:05:17","date_gmt":"2026-03-28T13:05:17","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/ndryshimi-i-ores-pse-vuan-trupi-yne-dhe-cduhet-bere\/"},"modified":"2026-03-28T16:05:17","modified_gmt":"2026-03-28T13:05:17","slug":"ndryshimi-i-ores-pse-vuan-trupi-yne-dhe-cduhet-bere","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/ndryshimi-i-ores-pse-vuan-trupi-yne-dhe-cduhet-bere\/","title":{"rendered":"Ndryshimi i or\u00ebs: pse vuan trupi yn\u00eb dhe \u00e7\u2019duhet b\u00ebr\u00eb?"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/03\/101659227-02f4fd2d-08e5-4026-8dda-7a3c603828ab.webp\" alt=\"Ndryshimi i or\u00ebs: pse vuan trupi yn\u00eb dhe \u00e7\u2019duhet b\u00ebr\u00eb?\"\/><\/figure>\n<p>Sot n\u00eb mesnat\u00eb ndryshon ora. Kalohet nga ajo dim\u00ebrore n\u00eb at\u00eb verore. Dhe ardhja e or\u00ebs verore, ngre pashmangshm\u00ebrisht pyetjen n\u00ebse ky ndryshim \u00ebsht\u00eb i d\u00ebmsh\u00ebm p\u00ebr sh\u00ebndetin ton\u00eb, pasi zhvendosja e akrepave nj\u00eb or\u00eb p\u00ebrpara nuk \u00ebsht\u00eb nj\u00eb proces i thjesht\u00eb dhe rrezikojm\u00eb ta paguajm\u00eb shtrenjt\u00eb at\u00eb or\u00eb gjumi t\u00eb humbur.<\/p>\n<p>Efektet e k\u00ebtij gjesti mund t\u00eb godasin si bumerang mendjen dhe trupin ton\u00eb ndonj\u00ebher\u00eb\u00a0p\u00ebr jav\u00eb t\u00eb t\u00ebra, dhe sipas nj\u00eb ankete t\u00eb Shoqat\u00ebs Evropiane p\u00ebr \u00c7rregullimin e Panikut (Eurodap), pasojat jan\u00eb reale e t\u00eb shumta.<\/p>\n<p>Rreth 70 p\u00ebr qind e njer\u00ebzve raportojn\u00eb pagjum\u00ebsi, nd\u00ebrsa gati 90 per qind pohojn\u00eb se ndryshimi ndikon negativisht n\u00eb mir\u00ebqenien e tyre fizike e mendore.<\/p>\n<p>Problemi kryesor nuk \u00ebsht\u00eb vet\u00ebm nata e par\u00eb, por periudha e p\u00ebrshtatjes s\u00eb ritmit cirkadian, q\u00eb \u00ebsht\u00eb ora jon\u00eb e brendshme q\u00eb menaxhon funekcionet ciklike.<\/p>\n<p>Michele Terzaghi, neurofiziolog n\u00eb Fondacionin Mondino n\u00eb Itali, shpjegon se melatonina sintetizohet n\u00eb err\u00ebsir\u00eb p\u00ebr t\u00eb nxitur gjumin. Por me or\u00ebn verore dielli lind m\u00eb shpejt duke e v\u00ebshtir\u00ebsuar zgjimin, nd\u00ebrsa drita e mbr\u00ebmjes e ngat\u00ebrron trupin duke vonuar modalitetin e pushimit.<\/p>\n<p>M\u00eb t\u00eb prekurit jan\u00eb t\u00eb ashtuquajturit \u201cbuf\u00ebt e nat\u00ebs\u201d, t\u00eb cil\u00ebve mund t\u2019u duhen deri n\u00eb 3\u00a0jav\u00eb p\u00ebr t\u2019u sinkronizuar, nd\u00ebrkoh\u00eb q\u00eb mungesa e gjumit godet direkt produktivitetin dhe p\u00ebrqendrimin.<\/p>\n<p>Nj\u00eb studim i vitit 2012 tregoi se t\u00eb h\u00ebn\u00ebn pas ndryshimit t\u00eb or\u00ebs, njer\u00ebzit humbasin m\u00eb shum\u00eb koh\u00eb duke lundruar n\u00eb internet p\u00ebr arg\u00ebtim sesa duke punuar. Madje studime t\u00eb tjera raportojn\u00eb rritje t\u00eb rasteve t\u00eb vet\u00ebvrasjeve, duke d\u00ebshmuar se edhe nj\u00eb luhatje e vog\u00ebl kronobiologjike, mund t\u00eb jet\u00eb me pasoja fatale p\u00ebr personat m\u00eb t\u00eb ndjesh\u00ebm.<\/p>\n<p>P\u00ebr fat t\u00eb mir\u00eb, ekzistojn\u00eb strategji praktike p\u00ebr ta zbutur k\u00ebt\u00eb tranzicion dhe p\u00ebr t\u00eb mbrojtur veten. S\u00eb pari, rekomandohet p\u00ebrshtatja graduale duke shkuar n\u00eb shtrat 15-20 minuta m\u00eb her\u00ebt dit\u00ebt para ndryshimit dhe duke u ekspozuar menj\u00ebher\u00eb pas zgjimit ndaj drit\u00ebs natyrale p\u00ebr t\u00eb rregulluar prodhimin e melatonin\u00ebs.<\/p>\n<p>S\u00eb dyti, duhet treguar kujdes me diet\u00ebn duke shmangur kafein\u00ebn, alkoolin dhe vaktet e r\u00ebnda n\u00eb mbr\u00ebmje, si dhe duke evituar dremitjet e dit\u00ebs gjat\u00eb faz\u00ebs s\u00eb p\u00ebrshtatjes p\u00ebr t\u00eb mos prishur ciklin e nat\u00ebs.<\/p>\n<p>S\u00eb treti, \u00ebsht\u00eb thelb\u00ebsore ruajtja e nj\u00eb rutine t\u00eb q\u00ebndrueshme duke u zgjuar n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb \u00e7do dit\u00eb, pasi p\u00ebr stabilizimin e sistemit konsistenca \u00ebsht\u00eb m\u00eb e r\u00ebnd\u00ebsishme se sasia totale e gjumit.<\/p>\n<p>S\u00eb kat\u00ebrti, aktiviteti i rregullt fizik gjat\u00eb dit\u00ebs e lodh trupin natyrsh\u00ebm dhe p\u00ebrmir\u00ebson cil\u00ebsin\u00eb e gjumit, duke ndihmuar trurin t\u00eb pranoj\u00eb m\u00eb shpejt regjimin e ri. Megjith\u00ebse \u00e7ajrat bimor\u00eb mund t\u00eb ofrojn\u00eb nj\u00eb ndihm\u00eb t\u00eb leht\u00eb, \u00e7el\u00ebsi mbetet disiplina e rutin\u00ebs p\u00ebr t\u00eb ruajtur ekuilibrin ton\u00eb t\u00eb brendsh\u00ebm p\u00ebrball\u00eb k\u00ebtij ndryshimi vjetor. \/tesheshi.com\/<\/p>\n<hr style=\"margin:30px 0\"\/>\n<p style=\"font-size:13px;color:#666\">Burimi: <strong>tesheshi<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sot n\u00eb mesnat\u00eb ndryshon ora. Kalohet nga ajo dim\u00ebrore n\u00eb at\u00eb verore. Dhe ardhja e or\u00ebs verore, ngre pashmangshm\u00ebrisht pyetjen n\u00ebse ky ndryshim \u00ebsht\u00eb i d\u00ebmsh\u00ebm p\u00ebr sh\u00ebndetin ton\u00eb, pasi zhvendosja e akrepave nj\u00eb or\u00eb p\u00ebrpara nuk \u00ebsht\u00eb nj\u00eb proces i thjesht\u00eb dhe rrezikojm\u00eb ta paguajm\u00eb shtrenjt\u00eb at\u00eb or\u00eb gjumi t\u00eb humbur. Efektet e k\u00ebtij [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":104544,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-104545","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-teknologji"],"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/104545","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=104545"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/104545\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/104544"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=104545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=104545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=104545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}