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Nj\u00eb k\u00ebrkim i fundit ka nxjerr\u00eb n\u00eb pah se humbja e pak m\u00eb shum\u00eb se nj\u00eb ore gjum\u00eb \u00e7do nat\u00eb mund t\u00eb sjell\u00eb shtim t\u00eb ngadalt\u00eb n\u00eb pesh\u00eb dhe r\u00ebnie t\u00eb aktivitetit fizik.<\/p>\n
Shum\u00eb veta e konsiderojn\u00eb t\u00eb parrezikshme t\u00eb flen\u00eb m\u00eb von\u00eb vet\u00ebm p\u00ebr t\u00eb par\u00eb edhe nj\u00eb episod t\u00eb serialit t\u00eb preferuar, por shkenc\u00ebtar\u00ebt paralajm\u00ebrojn\u00eb se kjo sjellje l\u00eb pasoja konkrete n\u00eb organiz\u00ebm, shkruan Unilad.<\/p>\n
Shtim gradual n\u00eb pesh\u00eb p\u00ebr shkak t\u00eb munges\u00ebs s\u00eb gjumit<\/p>\n
Studimi i publikuar n\u00eb revist\u00ebn Annals of Internal Medicine p\u00ebrfshiu 95 t\u00eb rritur, t\u00eb cil\u00ebt zakonisht flinin nga shtat\u00eb deri n\u00eb tet\u00eb or\u00eb. Gjat\u00eb v\u00ebzhgimit, atyre iu k\u00ebrkua ta shtynin orarin e gjumit me 90 minuta, \u00e7ka b\u00ebri q\u00eb t\u00eb humbnin mesatarisht rreth 78 minuta gjum\u00eb n\u00eb nat\u00eb.<\/p>\n
Brenda vet\u00ebm gjasht\u00eb jav\u00ebsh, pjes\u00ebmarr\u00ebsit q\u00eb fjet\u00ebn m\u00eb pak shtuan mesatarisht pothuajse gjysm\u00eb kilogrami. Studiuesit n\u00ebnvizojn\u00eb se, edhe n\u00ebse kjo shif\u00ebr mund t\u00eb duket e vog\u00ebl, privimi i leht\u00eb por i vazhduesh\u00ebm i gjumit ndikon drejtp\u00ebrdrejt n\u00eb grumbullimin gradual t\u00eb pesh\u00ebs. N\u00ebse nj\u00eb munges\u00eb prej rreth 80 minutash gjum\u00eb p\u00ebr nat\u00eb vazhdon p\u00ebrgjat\u00eb gjith\u00eb vitit, ajo mund t\u00eb \u00e7oj\u00eb n\u00eb shtim t\u00eb duksh\u00ebm dhe t\u00eb konsideruesh\u00ebm n\u00eb pesh\u00eb.<\/p>\n
Marie-Pierre St-Onge nga Universiteti i Kolumbias, autore e studimit, sqaroi se \u00e7far\u00eb n\u00ebnkuptojn\u00eb k\u00ebto gjetje p\u00ebr popullat\u00ebn n\u00eb p\u00ebrgjith\u00ebsi. \u201cMesazhi kryesor \u00ebsht\u00eb se mungesa kronike e gjumit, n\u00eb nj\u00eb shkall\u00eb q\u00eb \u00ebsht\u00eb e zakonshme n\u00eb popullat\u00ebn e p\u00ebrgjithshme, \u00e7on n\u00eb shtim n\u00eb pesh\u00eb dhe nj\u00eb rritje t\u00eb perimetrit t\u00eb belit\u201d, tha ajo.<\/p>\n
Pesha nuk ishte pasoja e vetme e v\u00ebrejtur. Studimi tregoi se personat q\u00eb flinin m\u00eb pak u b\u00ebn\u00eb edhe ndjesh\u00ebm m\u00eb pak aktiv\u00eb fizikisht. Gjat\u00eb periudh\u00ebs s\u00eb kufizimit t\u00eb gjumit, ata q\u00ebndruan mesatarisht 17 minuta m\u00eb shum\u00eb ulur. Te burrat dhe te grat\u00eb pas menopauz\u00ebs, koha e pasivitetit gjat\u00eb dit\u00ebs u rrit me pothuajse 30 minuta.<\/p>\n
Mungesa e gjumit prek edhe mekanizmat e brendsh\u00ebm biologjik\u00eb q\u00eb lidhen me sh\u00ebndetin metabolik dhe at\u00eb kardiovaskular. Te grat\u00eb q\u00eb ndodhen tashm\u00eb n\u00eb rrezik m\u00eb t\u00eb lart\u00eb p\u00ebr probleme sh\u00ebndet\u00ebsore, \u00ebsht\u00eb v\u00ebrejtur rritje e rezistenc\u00ebs ndaj insulin\u00ebs, gj\u00eb q\u00eb mund t\u00eb shtoj\u00eb ndjesh\u00ebm mund\u00ebsin\u00eb p\u00ebr zhvillimin e diabetit t\u00eb tipit 2.<\/p>\n
Studiuesit kan\u00eb evidentuar gjithashtu shenja t\u00eb inflamacionit qelizor n\u00eb zem\u00ebr te pacient\u00ebt q\u00eb jan\u00eb ekspozuar p\u00ebr periudha t\u00eb gjata ndaj humbjes s\u00eb leht\u00eb t\u00eb gjumit. Kjo mund t\u00eb nxis\u00eb \u00e7lirimin e hormoneve t\u00eb stresit dhe inflamacionin, duke e rritur n\u00eb afat t\u00eb gjat\u00eb rrezikun p\u00ebr s\u00ebmundje kardiovaskulare. Studime t\u00eb m\u00ebparshme kan\u00eb treguar se mungesa e r\u00ebnd\u00eb e gjumit e rrit oreksin p\u00ebr shkak t\u00eb shtimit t\u00eb grelin\u00ebs, hormonit t\u00eb uris\u00eb, dhe uljes s\u00eb leptin\u00ebs, hormonit t\u00eb ngopjes.<\/p>\n
K\u00ebshilla p\u00ebr higjien\u00eb m\u00eb t\u00eb mir\u00eb t\u00eb gjumit<\/p>\n
P\u00ebr t\u00eb p\u00ebrmir\u00ebsuar higjien\u00ebn e gjumit, St-Onge sugjeron q\u00eb koha e kaluar n\u00eb shtrat t\u00eb zgjatet gradualisht, n\u00eb m\u00ebnyr\u00eb q\u00eb trupi t\u00eb p\u00ebrshtatet. Ajo rekomandon gjithashtu shmangien e zakoneve q\u00eb e d\u00ebmtojn\u00eb gjumin, si ngr\u00ebnia menj\u00ebher\u00eb para se t\u00eb flini ose konsumimi i kafein\u00ebs n\u00eb or\u00ebt e vona t\u00eb pasdites.<\/p>\n
Vendosja e gjumit cil\u00ebsor n\u00eb prioritet, s\u00eb bashku me ushqimin e sh\u00ebndetsh\u00ebm dhe aktivitetin e rregullt fizik, mbetet thelb\u00ebsore p\u00ebr t\u00eb shmangur obezitetin dhe problemet kronike sh\u00ebndet\u00ebsore.<\/p>\n
Source: prizrenpost<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Nj\u00eb k\u00ebrkim i fundit ka nxjerr\u00eb n\u00eb pah se humbja e pak m\u00eb shum\u00eb se nj\u00eb ore gjum\u00eb \u00e7do nat\u00eb mund t\u00eb sjell\u00eb shtim t\u00eb ngadalt\u00eb n\u00eb pesh\u00eb dhe r\u00ebnie t\u00eb aktivitetit fizik. Shum\u00eb veta e konsiderojn\u00eb t\u00eb parrezikshme t\u00eb flen\u00eb m\u00eb von\u00eb vet\u00ebm p\u00ebr t\u00eb par\u00eb edhe nj\u00eb episod t\u00eb serialit t\u00eb preferuar, por […]<\/p>\n","protected":false},"author":1,"featured_media":47468,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-47467","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"views":37,"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/posts\/47467","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/comments?post=47467"}],"version-history":[{"count":1,"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/posts\/47467\/revisions"}],"predecessor-version":[{"id":47469,"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/posts\/47467\/revisions\/47469"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/media\/47468"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/media?parent=47467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/categories?post=47467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/en\/wp-json\/wp\/v2\/tags?post=47467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}