{"id":113477,"date":"2026-06-22T19:15:35","date_gmt":"2026-06-22T16:15:35","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/nga-avokado-te-caji-i-kamomilit-ja-cfare-duhet-te-konsumoni-per-me-pak-ankth\/"},"modified":"2026-06-22T19:15:35","modified_gmt":"2026-06-22T16:15:35","slug":"nga-avokado-te-caji-i-kamomilit-ja-cfare-duhet-te-konsumoni-per-me-pak-ankth","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/nga-avokado-te-caji-i-kamomilit-ja-cfare-duhet-te-konsumoni-per-me-pak-ankth\/","title":{"rendered":"Nga avokado te \u00e7aji i kamomilit, ja \u00e7far\u00eb duhet t\u00eb konsumoni p\u00ebr m\u00eb pak ankth!"},"content":{"rendered":"
\"Nga<\/figure>\n

Ushqimet dhe pijet q\u00eb mund t\u00eb ndihmojn\u00eb n\u00eb uljen e stresit dhe ankthit p\u00ebrfshijn\u00eb boronicat, arrat, gjoksin e gjelit t\u00eb detit dhe ujin. Gjithashtu, mund t\u00eb jet\u00eb e dobishme t\u00eb shmangni ose kufizoni disa ushqime dhe pije q\u00eb mund t\u2019i p\u00ebrkeq\u00ebsojn\u00eb simptomat.<\/p>\n

1. Avokado
\nKonsumimi i rregullt i avokados mund t\u00eb ndihmoj\u00eb n\u00eb ankth p\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb saj t\u00eb vitaminave B. Ushqimet e pasura me vitamina B jan\u00eb lidhur me uljen e stresit dhe ankthit. Nj\u00eb avokado mesatare p\u00ebrmban disa vitamina B, duke p\u00ebrfshir\u00eb folatin (B9), niacin\u00ebn (B3), acidin pantotenik (B5), riboflavin\u00ebn (B2) dhe vitamin\u00ebn B6.<\/p>\n

2. Boronicat
\nKonsumimi i boronicave mund t\u00eb jet\u00eb i dobish\u00ebm p\u00ebr stresin. Ato jan\u00eb t\u00eb pasura me antioksidant\u00eb, t\u00eb cil\u00ebt ndihmojn\u00eb n\u00eb vonimin dhe parandalimin e d\u00ebmtimit t\u00eb qelizave. \u00c7far\u00eb thot\u00eb shkenca: Nj\u00eb studim i vitit 2019 zbuloi se rritja e antioksidant\u00ebve n\u00eb diet\u00eb uli rezultatet e ankthit tek grat\u00eb pas menopauz\u00ebs.<\/p>\n

3. Ushqimet e pasura me kalcium
\nK\u00ebto p\u00ebrfshijn\u00eb perime si spinaqi dhe lakra jeshile, si dhe produkte bulmeti si qum\u00ebshti dhe kosi. \u00c7far\u00eb thot\u00eb shkenca: Nj\u00eb studim i vitit 2022 zbuloi se rritja e marrjes s\u00eb kalciumit mund t\u00eb jet\u00eb e dobishme p\u00ebr humorin. Studiuesit analizuan t\u00eb dh\u00ebnat e 1,233 student\u00ebve universitar\u00eb dhe zbuluan se ata q\u00eb konsumonin m\u00eb shum\u00eb produkte bulmeti dhe kalcium kishin m\u00eb pak stres. Ata vun\u00eb re se rritja e marrjes s\u00eb kalciumit shpesh shoq\u00ebrohej me m\u00eb pak ndjenja ankthi dhe m\u00eb shum\u00eb rezistenc\u00eb emocionale.<\/p>\n

4. Vez\u00ebt
\nSimptomat e ankthit varen nga hormone si serotonina dhe dopamina n\u00eb sistemin nervor qendror. E verdha e vez\u00ebs p\u00ebrmban vitamin\u00eb D, e cila mb\u00ebshtet funksionimin e nervave. \u00c7far\u00eb thot\u00eb shkenca: Disa prova sugjerojn\u00eb se nivelet m\u00eb t\u00eb larta t\u00eb vitamin\u00ebs D mund t\u00eb leht\u00ebsojn\u00eb simptomat e ankthit dhe depresionit.<\/p>\n

5. Perimet me gjethe jeshile
\n\u00c7far\u00eb thot\u00eb shkenca: Nj\u00eb studim i vitit 2018 zbuloi se student\u00ebt universitar\u00eb ndiheshin m\u00eb t\u00eb qet\u00eb, m\u00eb t\u00eb lumtur dhe m\u00eb energjik\u00eb kur konsumonin m\u00eb shum\u00eb perime si perimet me gjethe jeshile t\u00eb err\u00ebta, karotat dhe kastravecat. Nuk \u00ebsht\u00eb e qart\u00eb n\u00ebse mendimet pozitive apo ushqimi i sh\u00ebndetsh\u00ebm erdh\u00ebn t\u00eb parat. Megjithat\u00eb, studiuesit zbuluan se zakonet e sh\u00ebndetshme ushqimore dukeshin se parashikonin nj\u00eb humor m\u00eb pozitiv dit\u00ebn tjet\u00ebr.<\/p>\n

6. Arrat dhe farat
\nMungesa e zinkut \u00ebsht\u00eb lidhur me ankthin. Nj\u00eb porcion prej 28 gram\u00ebsh arra indiane (cashews) p\u00ebrmban 1.6 miligram\u00eb zink, q\u00eb p\u00ebrb\u00ebn rreth 14\u201320% t\u00eb sasis\u00eb s\u00eb rekomanduar ditore p\u00ebr t\u00eb rriturit. Farat chia dhe farat e kungullit jan\u00eb burime t\u00eb magnezit, i cili mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb humorin dhe simptomat e ankthit.<\/p>\n

7. Portokallet
\nNj\u00eb portokall mesatar p\u00ebrmban m\u00eb shum\u00eb se gjysm\u00ebn e doz\u00ebs s\u00eb rekomanduar ditore t\u00eb vitamin\u00ebs C. Vitamina C \u00ebsht\u00eb nj\u00eb antioksidant q\u00eb luan rol n\u00eb p\u00ebrgjigjen e trupit ndaj stresit dhe ndihmon n\u00eb p\u00ebrmir\u00ebsimin e humorit.<\/p>\n

8. Gocat e detit (Oysters)
\nGocat e detit p\u00ebrmbajn\u00eb m\u00eb shum\u00eb zink p\u00ebr porcion se \u00e7do ushqim tjet\u00ebr. Tre ons (rreth 85 gram\u00eb) goca deti t\u00eb pap\u00ebrpunuara sigurojn\u00eb 32 miligram\u00eb zink, ose 291% t\u00eb nevoj\u00ebs ditore t\u00eb rekomanduar.<\/p>\n

9. Salmoni
\nStresi mund t\u00eb rris\u00eb nivelet e hormoneve t\u00eb ankthit, si adrenalina dhe kortizoli. Salmoni p\u00ebrmban acide yndyrore omega-3, t\u00eb cilat ndihmojn\u00eb n\u00eb uljen e k\u00ebtyre hormoneve. \u00c7far\u00eb thot\u00eb shkenca: Hulumtimet kan\u00eb treguar se omega-3 mund t\u00eb ulin nivelet e kortizolit deri n\u00eb 33%.<\/p>\n

10. Gjoksi i gjelit t\u00eb detit
\nGjeli i detit \u00ebsht\u00eb burim i triptofanit, nj\u00eb aminoacid q\u00eb ndihmon n\u00eb prodhimin e serotonin\u00ebs. Vet\u00eb triptofani mund t\u00eb ket\u00eb nj\u00eb efekt qet\u00ebsues.<\/p>\n

11. \u00c7aji i kamomilit
\nNj\u00eb filxhan \u00e7aj kamomili mund t\u2019ju ndihmoj\u00eb t\u00eb relaksoheni. Kamomili p\u00ebrmban flavonoide, antioksidant\u00eb q\u00eb mund t\u00eb ken\u00eb efekte kund\u00ebr ankthit. \u00c7far\u00eb thot\u00eb shkenca: Hulumtimet kan\u00eb treguar se p\u00ebrdorimi afatgjat\u00eb i kamomilit p\u00ebr disa jav\u00eb mund t\u00eb ndihmoj\u00eb n\u00eb trajtimin e \u00e7rregullimit t\u00eb ankthit t\u00eb p\u00ebrgjith\u00ebsuar (GAD).<\/p>\n

12. L\u00ebngjet e frutave
\nEkzistojn\u00eb lloje t\u00eb ndryshme l\u00ebngjesh frutash, por l\u00ebngjet 100% natyrale mund t\u00eb jen\u00eb t\u00eb dobishme p\u00ebr ankthin. \u00c7far\u00eb thot\u00eb shkenca: Nj\u00eb studim i vitit 2022 q\u00eb p\u00ebrfshiu m\u00eb shum\u00eb se 62,000 t\u00eb rritur zbuloi se ata q\u00eb konsumonin l\u00ebngje frutash kalonin m\u00eb pak koh\u00eb duke u ndier t\u00eb shqet\u00ebsuar gjat\u00eb muajit.<\/p>\n

\u00c7aji jeshil ka p\u00ebrqendrimin m\u00eb t\u00eb lart\u00eb t\u00eb teanin\u00ebs krahasuar me llojet e tjera t\u00eb \u00e7ajit. Teanina \u00ebsht\u00eb nj\u00eb aminoacid q\u00eb ndihmon n\u00eb uljen e stresit, nxit relaksimin dhe vepron kund\u00ebr ankthit.<\/p>\n

14. Uji
\nUji mund t\u00eb ndihmoj\u00eb n\u00eb uljen e ankthit duke optimizuar funksionimin e trurit. Pirja e mjaftueshme e ujit ndihmon trurin t\u00eb marr\u00eb l\u00ebnd\u00ebt ushqyese dhe energjin\u00eb e nevojshme p\u00ebr t\u00eb funksionuar si\u00e7 duhet.<\/p>\n

Cilat ushqime dhe pije e p\u00ebrkeq\u00ebsojn\u00eb ankthin?
\nDisa ushqime dhe pije mund t\u00eb p\u00ebrkeq\u00ebsojn\u00eb ankthin dhe simptomat e tij. P\u00ebr ta parandaluar k\u00ebt\u00eb, rekomandohet t\u00eb kufizoni konsumimin e:<\/p>\n

\u00cbmb\u00eblsuesve artificial\u00eb
\nKafein\u00ebs
\nUshqimeve me shum\u00eb yndyr\u00eb
\nUshqimeve me shum\u00eb sheqer
\nKarbohidrateve t\u00eb rafinuara
\nPijeve t\u00eb gazuara (sodave)<\/p>\n

\n

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

Ushqimet dhe pijet q\u00eb mund t\u00eb ndihmojn\u00eb n\u00eb uljen e stresit dhe ankthit p\u00ebrfshijn\u00eb boronicat, arrat, gjoksin e gjelit t\u00eb detit dhe ujin. Gjithashtu, mund t\u00eb jet\u00eb e dobishme t\u00eb shmangni ose kufizoni disa ushqime dhe pije q\u00eb mund t\u2019i p\u00ebrkeq\u00ebsojn\u00eb simptomat. 1. Avokado Konsumimi i rregullt i avokados mund t\u00eb ndihmoj\u00eb n\u00eb ankth p\u00ebr […]<\/p>\n","protected":false},"author":1,"featured_media":113476,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-113477","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\/113477","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=113477"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/113477\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/113476"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=113477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=113477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=113477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}