{"id":108205,"date":"2026-04-30T00:05:36","date_gmt":"2026-04-29T21:05:36","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/permireson-tensionin-e-gjakut-dhe-nivelit-te-sheqerit-ja-disa-menyra-per-te-marre-magnez-pa-pasur-nevoje-per-suplemente\/"},"modified":"2026-04-30T00:05:36","modified_gmt":"2026-04-29T21:05:36","slug":"permireson-tensionin-e-gjakut-dhe-nivelit-te-sheqerit-ja-disa-menyra-per-te-marre-magnez-pa-pasur-nevoje-per-suplemente","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/permireson-tensionin-e-gjakut-dhe-nivelit-te-sheqerit-ja-disa-menyra-per-te-marre-magnez-pa-pasur-nevoje-per-suplemente\/","title":{"rendered":"P\u00ebrmir\u00ebson tensionin e gjakut dhe nivelit t\u00eb sheqerit, ja disa m\u00ebnyra p\u00ebr t\u00eb marr\u00eb magnez pa pasur nevoj\u00eb p\u00ebr suplemente"},"content":{"rendered":"
\"P\u00ebrmir\u00ebson<\/figure>\n

Suplementet me magnez jan\u00eb nd\u00ebr m\u00eb t\u00eb p\u00ebrdorurat dhe sipas The Washington Post kjo nuk \u00ebsht\u00eb rast\u00ebsi. Ekspert\u00ebt thon\u00eb se magnezi luan rol shum\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm p\u00ebr sh\u00ebndetin.<\/p>\n

Ai ndihmon n\u00eb rregullimin e tensionit t\u00eb gjakut dhe nivelit t\u00eb sheqerit, mb\u00ebshtet sistemin imunitar dhe sh\u00ebndetin e muskujve, si dhe ndihmon p\u00ebr gjum\u00eb m\u00eb t\u00eb mir\u00eb.<\/p>\n

Magnezi qet\u00ebson sistemin nervor, relakson trupin dhe ndihmon n\u00eb prodhimin e melatonin\u00ebs, hormonit t\u00eb gjumit. Mungesa e r\u00ebnd\u00eb e magnezit \u00ebsht\u00eb e rrall\u00eb dhe zakonisht lidhet me s\u00ebmundje si problemet me veshkat, s\u00ebmundja e \u201cCrohnit\u201d apo \u00e7rregullime t\u00eb tjera t\u00eb metabolizmit dhe tretjes, t\u00eb cilat e b\u00ebjn\u00eb m\u00eb t\u00eb v\u00ebshtir\u00eb p\u00ebrthithjen e tij.<\/p>\n

N\u00ebse nj\u00eb person \u00ebsht\u00eb i sh\u00ebndetsh\u00ebm, edhe n\u00ebse nuk merr mjaftuesh\u00ebm magnez, trupi p\u00ebrpiqet t\u00eb kompensoj\u00eb. P\u00ebr shembull, veshkat mund t\u00eb reduktojn\u00eb sasin\u00eb e magnezit q\u00eb nxirret nga trupi.<\/p>\n

Trupi ka m\u00ebnyra shum\u00eb t\u00eb zgjuara p\u00ebr ta ricikluar magnezin dhe p\u00ebr ta mbajtur at\u00eb. Por, edhe pa munges\u00eb t\u00eb plot\u00eb, n\u00ebse ushqeheni keq, rritet rreziku p\u00ebr s\u00ebmundje t\u00eb zemr\u00ebs, rezistenc\u00eb ndaj insulin\u00ebs dhe tension t\u00eb lart\u00eb.<\/p>\n

Si t\u00eb rrisni marrjen e magnezit<\/p>\n

Farat e kungullit jan\u00eb burim i shk\u00eblqyer, vet\u00ebm nj\u00eb \u00e7erek filxhani mbulon rreth 40 p\u00ebr qind t\u00eb nevoj\u00ebs ditore.<\/p>\n

Sallatat me quinoa, rukola dhe qiqra jan\u00eb shum\u00eb t\u00eb pasura me magnez dhe fibra.<\/p>\n

Fasulet e zeza jan\u00eb zgjedhje ekonomike dhe shum\u00eb ushqyese, plot proteina, fibra dhe magnez.<\/p>\n

Djathi Tofu i p\u00ebrgatitur me perime \u00ebsht\u00eb nj\u00eb vakt i shpejt\u00eb dhe i pasur me minerale.<\/p>\n

Avokado, sidomos n\u00eb kombinim me drith\u00ebra t\u00eb plota dhe vez\u00eb, ofron magnez, fibra dhe vitamina t\u00eb r\u00ebnd\u00ebsishme.<\/p>\n

P\u00ebr shumic\u00ebn e njer\u00ebzve, rritja e marrjes s\u00eb magnezit mund t\u00eb jet\u00eb e dobishme, jo vet\u00ebm p\u00ebr gjumin, por p\u00ebr sh\u00ebndetin n\u00eb p\u00ebrgjith\u00ebsi.<\/p>\n

Studimet tregojn\u00eb se njer\u00ebzit q\u00eb konsumojn\u00eb m\u00eb shum\u00eb magnez kan\u00eb rrezik m\u00eb t\u00eb ul\u00ebt p\u00ebr s\u00ebmundje t\u00eb zemr\u00ebs dhe sulm n\u00eb tru. Ata gjithashtu kan\u00eb densitet m\u00eb t\u00eb lart\u00eb t\u00eb eshtrave, gj\u00eb q\u00eb i mbron nga frakturat dhe osteoporoza.<\/p>\n

Megjithat\u00eb, pavar\u00ebsisht k\u00ebtyre p\u00ebrfitimeve, pothuajse gjysma e njer\u00ebzve nuk marrin sasin\u00eb e rekomanduar t\u00eb magnezit.<\/p>\n

Zgjidhja \u00ebsht\u00eb m\u00eb e thjesht\u00eb sesa duket, dhe n\u00eb shumic\u00ebn e rasteve nuk k\u00ebrkon suplemente.<\/p>\n

Nevojat ndryshojn\u00eb sipas mosh\u00ebs dhe gjinis\u00eb:<\/p>\n

Grat\u00eb nga 19 deri n\u00eb 30 vje\u00e7 kan\u00eb nevoj\u00eb p\u00ebr rreth 310 miligram (mg) n\u00eb dit\u00eb (350 mg gjat\u00eb shtatz\u00ebnis\u00eb)<\/p>\n

Grat\u00eb mbi 31 vje\u00e7 kan\u00eb nevoj\u00eb p\u00ebr rreth 320 mg n\u00eb dit\u00eb<\/p>\n

Burrat nga 19 deri n\u00eb 30 vje\u00e7 kan\u00eb nevoj\u00eb p\u00ebr rreth 400 mg n\u00eb dit\u00eb<\/p>\n

Burrat mbi 31 vje\u00e7 kan\u00eb nevoj\u00eb p\u00ebr rreth 420 mg n\u00eb dit\u00eb<\/p>\n

\n

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

Suplementet me magnez jan\u00eb nd\u00ebr m\u00eb t\u00eb p\u00ebrdorurat dhe sipas The Washington Post kjo nuk \u00ebsht\u00eb rast\u00ebsi. Ekspert\u00ebt thon\u00eb se magnezi luan rol shum\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm p\u00ebr sh\u00ebndetin. Ai ndihmon n\u00eb rregullimin e tensionit t\u00eb gjakut dhe nivelit t\u00eb sheqerit, mb\u00ebshtet sistemin imunitar dhe sh\u00ebndetin e muskujve, si dhe ndihmon p\u00ebr gjum\u00eb m\u00eb t\u00eb mir\u00eb. […]<\/p>\n","protected":false},"author":1,"featured_media":108204,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-108205","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\/108205","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=108205"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/108205\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/108204"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=108205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=108205"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=108205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}