{"id":365269,"date":"2020-04-05T07:30:01","date_gmt":"2020-04-05T05:30:01","guid":{"rendered":"https:\/\/hashtag.al\/?p=365269"},"modified":"2020-04-04T16:38:20","modified_gmt":"2020-04-04T14:38:20","slug":"stili-i-jetes-ne-karantine-per-covid-19-shmangni-qumeshtin-dhe-mishin-e-kuq","status":"publish","type":"post","link":"https:\/\/www.hashtag.al\/index.php\/2020\/04\/05\/stili-i-jetes-ne-karantine-per-covid-19-shmangni-qumeshtin-dhe-mishin-e-kuq\/","title":{"rendered":"Stili i jet\u00ebs n\u00eb karantin\u00eb p\u00ebr Covid-19, shmangni qum\u00ebshtin dhe mishin e kuq","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p><a href=\"https:\/\/hashtag.al\/wp-content\/uploads\/2020\/04\/ushqim-i-shendetshem.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-365274\" src=\"https:\/\/hashtag.al\/wp-content\/uploads\/2020\/04\/ushqim-i-shendetshem.jpg\" alt=\"\" width=\"1155\" height=\"648\" srcset=\"https:\/\/www.hashtag.al\/wp-content\/uploads\/2020\/04\/ushqim-i-shendetshem.jpg 1155w, https:\/\/www.hashtag.al\/wp-content\/uploads\/2020\/04\/ushqim-i-shendetshem-300x168.jpg 300w, https:\/\/www.hashtag.al\/wp-content\/uploads\/2020\/04\/ushqim-i-shendetshem-768x431.jpg 768w, https:\/\/www.hashtag.al\/wp-content\/uploads\/2020\/04\/ushqim-i-shendetshem-1024x575.jpg 1024w\" sizes=\"auto, (max-width: 1155px) 100vw, 1155px\" \/><\/a><\/p>\n<p><span style=\"color: #000000;\">Nj\u00eb nga funksionet m\u00eb t\u00eb r\u00ebnd\u00ebsishme t\u00eb sistemit ton\u00eb imunitar \u00ebsht\u00eb q\u00eb t\u00eb na mbroj\u00eb nga agjent\u00ebt patogjen\u00eb si\u00e7 jan\u00eb bakteret, k\u00ebrpudhat dhe viruset.<\/span><\/p>\n<p><span style=\"color: #000000;\">Prandaj, n\u00eb k\u00ebt\u00eb koh\u00eb emergjente serioze p\u00ebr sh\u00ebndetin ton\u00eb, ushqimi duhet t\u00eb ndihmoj\u00eb sistemin ton\u00eb imunitar t\u00eb punoj\u00eb m\u00eb mir\u00eb kund\u00ebr k\u00ebrc\u00ebnimeve q\u00eb na rrethojn\u00eb, si\u00e7 \u00ebsht\u00eb mbi t\u00eb gjitha mund\u00ebsia e infektimit me Covid-19, por jo vet\u00ebm, por edhe nga i gjith\u00eb stresi q\u00eb vjen si rezultat i situat\u00ebs aktuale.<\/span><\/p>\n<p><span style=\"color: #000000;\">Si\u00e7\u00a0na rekomandon OBSH-ja, mbrojtja m\u00eb e r\u00ebnd\u00ebsishme kund\u00ebr Covid-19 \u00ebsht\u00eb ajo e izolimit shoq\u00ebror, prandaj, n\u00eb k\u00ebt\u00eb moment m\u00eb shum\u00eb se kurr\u00eb \u00ebsht\u00eb mir\u00eb t\u00eb keni nj\u00eb stil jetese korrekte bazuar n\u00eb mir\u00ebqenien biopsiko-sociale. Pra, edhe n\u00ebse jemi n\u00eb sht\u00ebpi \u00ebsht\u00eb mir\u00eb t\u00eb ruajm\u00eb ritmet gjat\u00eb dit\u00ebs, dometh\u00ebn\u00eb:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">t\u00eb shkojm\u00eb t\u00eb flem\u00eb shpejt dhe t\u00eb zgjohemi her\u00ebt, p\u00ebr t\u00eb p\u00ebrmbushur 7 or\u00eb t\u00eb plota gjum\u00eb, duke shmangur pajisjet e shumta elektronike;<\/span><\/li>\n<li><span style=\"color: #000000;\">ushqehuni mund\u00ebsisht n\u00eb orare t\u00eb rregullta (m\u00ebngjes, drek\u00eb dhe dark\u00eb p\u00ebr nj\u00eb individ t\u00eb rritur);<\/span><\/li>\n<li><span style=\"color: #000000;\">b\u00ebni aktivitet zik, edhe pse nuk mundeni t\u00eb dilni, ka shum\u00eb trajner\u00eb q\u00eb japin k\u00ebshilla online;<\/span><\/li>\n<li><span style=\"color: #000000;\">ushqeni p\u00ebrve\u00e7 trupit edhe shpirtin me lexim, lutje, arg\u00ebtim, meditim. Edhe disa minuta minuta frym\u00ebmarrje me diafragm\u00eb ndihmojn\u00eb n\u00eb ngadal\u00ebsimin e shkall\u00ebs s\u00eb stresit, ndaj t\u00eb cilit jemi t\u00eb ekspozuar, e q\u00eb i n\u00ebnshtrohemi duke ulur nivelet e kortizolit \u00a0(Xiao Ma et al. 2017);<\/span><\/li>\n<li><span style=\"color: #000000;\">duke mb\u00ebshtetur nj\u00ebri-tjetrin, duke hequr zem\u00ebrimin dhe frik\u00ebn q\u00eb rrisin vet\u00ebm boshtin e stresit, i cili ka efektin e uljes s\u00eb mbrojtjes ton\u00eb imune.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/hashtag.al\/wp-content\/uploads\/2020\/04\/fruta.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-365272\" src=\"https:\/\/hashtag.al\/wp-content\/uploads\/2020\/04\/fruta.jpg\" alt=\"\" width=\"388\" height=\"291\" srcset=\"https:\/\/www.hashtag.al\/wp-content\/uploads\/2020\/04\/fruta.jpg 388w, https:\/\/www.hashtag.al\/wp-content\/uploads\/2020\/04\/fruta-300x225.jpg 300w\" sizes=\"auto, (max-width: 388px) 100vw, 388px\" \/><\/a><\/p>\n<p><strong><span style=\"color: #000000;\">Ndaj p\u00ebr t\u2019u mbrojtur ka r\u00ebnd\u00ebsi:<\/span><\/strong><\/p>\n<p><span style=\"color: #000000;\">Izolimi, jetoni n\u00eb ambiente me nj\u00eb higjien\u00eb t\u00eb lart\u00eb, lani duart mir\u00eb duke pasur kujdes q\u00eb t\u00eb mos d\u00ebmtoni penges\u00ebn e lipideve. P\u00ebrdorni gjithashtu kremra ose vajra q\u00eb rikthejn\u00eb gjendjen e duhur hidrolipidike. N\u00eb rast t\u00eb \u00e7arjeve t\u00eb l\u00ebkur\u00ebs ju rekomandojm\u00eb p\u00ebrdorimin e dorezave.<\/span><\/p>\n<p><span style=\"color: #000000;\">T\u00eb kesh nj\u00eb mikrobiom\u00eb t\u00eb zorr\u00ebve n\u00eb eubioz\u00eb q\u00eb ndihmon proceset e imunitetit t\u00eb lindur dhe t\u00eb p\u00ebrshtatur.<\/span><\/p>\n<p><span style=\"color: #000000;\">T\u00eb kesh n\u00eb dispozicion t\u00eb trupit molekulat q\u00eb d\u00ebmtojn\u00eb p\u00ebrs\u00ebritjen virale dhe q\u00eb zvog\u00eblojn\u00eb molekulat pro-inflamatore.<\/span><\/p>\n<p><span style=\"color: #000000;\">Pra, p\u00ebr t\u00eb mbajtur efektive p\u00ebrgjigjen imune, ne p\u00ebrshtatis sa m\u00eb shum\u00eb q\u00eb t\u00eb jet\u00eb e mundur, nj\u00eb diet\u00eb t\u00eb sakt\u00eb. K\u00ebshtu q\u00eb dieta do t\u00eb jet\u00eb anti-inflamatore. Duke marr\u00eb frym\u00ebzim nga Dieta Mesdhetare, dieta jon\u00eb duhet t\u00eb p\u00ebrb\u00ebhet nga:<\/span><\/p>\n<p><span style=\"color: #000000;\">*produkte t\u00eb stin\u00ebs;<\/span><\/p>\n<p><span style=\"color: #000000;\">*Hidratim korrekt, t\u00eb pim\u00eb shum\u00eb uj\u00eb, t\u00eb pakt\u00ebn 8 gota n\u00eb dit\u00eb, nj\u00eb got\u00eb \u00e7do or\u00eb. N\u00ebse nuk keni etje, ndihmojeni me nj\u00eb zgjim;<\/span><\/p>\n<p><span style=\"color: #000000;\">*drith\u00ebra q\u00eb p\u00ebrmbajn\u00eb glicemi t\u00eb q\u00ebndrueshme dhe ndihmojn\u00eb tretjen n\u00eb zorr\u00eb;<\/span><\/p>\n<p><span style=\"color: #000000;\">*Bishtajoret: rekomandoj t\u00eb zbuten m\u00eb her\u00ebt n\u00eb nj\u00eb en\u00eb me uj\u00eb ato q\u00eb jan\u00eb t\u00eb thata, deri 24 or\u00eb p\u00ebrpara p\u00ebr fasulet. K\u00ebto dit\u00eb nuk ka munges\u00eb kohe! Kjo sh\u00ebrben p\u00ebr t\u00eb eleminuar acidin fitik t\u00eb pranish\u00ebm te bishtajoret t\u00eb thata, i cili do t\u00eb pengonte thithjen e hekurit, kalciumit, zinkut dhe l\u00ebnd\u00ebve ushqyese t\u00eb tjera. Bishtajoret jan\u00eb burim i fibrave, proteinave bimore dhe mikroushqyesve. N\u00eb ve\u00e7anti rekomandoj lupinat q\u00eb kan\u00eb niseshte, fibra, acide yndyrore t\u00eb pangopura, elemente minerale, vitamina dhe proteina t\u00eb krahasueshme me ato t\u00eb mishit dhe vez\u00ebve;<\/span><\/p>\n<p><span style=\"color: #000000;\">*Fruta t\u00eb fresk\u00ebta, n\u00eb ve\u00e7anti agrumet, kivi (kujdes n\u00eb rast diabeti apo patologjish t\u00eb tjera metabolike) p\u00ebr furnizimin me vitamina, mikroushqyes dhe antioksidant\u00eb;<\/span><\/p>\n<p><span style=\"color: #000000;\">*Perime t\u00eb gatuara dhe t\u00eb pap\u00ebrpunuara n\u00eb \u00e7do vakt dhe, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos gaboni, n\u00eb p\u00ebrputhje me ato q\u00eb gjeni, zgjidhni perime me ngjyra t\u00eb ndryshme q\u00eb tregojn\u00eb nj\u00eb furnizim t\u00eb ndrysh\u00ebm t\u00eb ushqyesve dhe polifenoleve (themelore jan\u00eb ato specie q\u00eb i p\u00ebrkasin familjes s\u00eb \u00e7ikores, rradhiqe, lak\u00ebr dhe brokoli t\u00eb specieve t\u00eb ndryshme);<\/span><\/p>\n<p><span style=\"color: #000000;\">*Peshq t\u00eb t\u00eb gjitha llojeve \u2026 t\u00eb bardh\u00eb, blu, molusqet \u2026 t\u00eb cilat jan\u00eb nj\u00eb burim proteinash dhe ushqyesish themelor\u00eb, p\u00ebrfshir\u00eb Vit D (duke mos harruar ekspozimin ndaj rrezeve UVB p\u00ebr k\u00ebt\u00eb vitamin\u00eb). Nivelet adekuate t\u00eb vitamin\u00ebs D n\u00eb gjak, n\u00ebn mbik\u00ebqyrjen mjek\u00ebsore, jan\u00eb t\u00eb domosdoshme si p\u00ebr funksionimin e duhur t\u00eb sistemit imunitar, ashtu edhe p\u00ebr veprimin kund\u00ebr mikroorganizmave patogjen\u00eb dhe p\u00ebr rregullimin e aktivitetit n\u00eb p\u00ebrgjigjen imunitare t\u00eb fituar. (thelb\u00ebsore p\u00ebr p\u00ebrdorimin e perimeve \u00ebsht\u00eb p\u00ebrdorimi i vajit t\u00eb lirit dhe burimet omega 3);<\/span><\/p>\n<p><span style=\"color: #000000;\">*Mishi i bardh\u00eb dhe veza p\u00ebr p\u00ebrmbajtjen e tyre proteinike dhe ushqyes thelb\u00ebsore si\u00e7 \u00ebsht\u00eb hekuri dhe vitaminat e grupit B;<\/span><\/p>\n<p><span style=\"color: #000000;\">*Ushqime t\u00eb fermentuara t\u00eb llojit Kefir (qum\u00ebsht i fermentuar ose kefir n\u00eb uj\u00eb p\u00ebr vegan\u00eb) kos ose djath parmigan ose salc\u00eb lakre (ngjiteni n\u00eb sasit\u00eb e rekomanduara) ose ver\u00eb me cil\u00ebsi t\u00eb shk\u00eblqyeshme (gjysm\u00eb got\u00eb n\u00eb vakt);<\/span><\/p>\n<p><span style=\"color: #000000;\">*Fruta dhe fara t\u00eb thata (n\u00eb sasi t\u00eb kontrolluara, mos abuzoni!) P\u00ebr raportin e sakt\u00eb t\u00eb acideve yndyrore omega 3 dhe omega 6, ato p\u00ebrmbajn\u00eb gjithashtu vitamina, zink, hekur, kalcium, selen;<\/span><\/p>\n<p><span style=\"color: #000000;\">*Vaj ulliri ekstra i virgj\u00ebr, vaj liri;<\/span><\/p>\n<p><span style=\"color: #000000;\">*Pak krip\u00eb dhe aromatizojeni me trumz\u00eb, rozmarin\u00eb, shafran indie, spec djeg\u00ebs etj\u2026<\/span><\/p>\n<p><span style=\"color: #000000;\">*Kufizoni p\u00ebr momentin produktet e qum\u00ebshtit dhe mishin e kuq sepse kan\u00eb karakteristika m\u00eb t\u00eb m\u00ebdha pro-inflamatore.<\/span><\/p>\n<p><span style=\"color: #000000;\">*Rekomandohet gjithashtu dhe ndalimi i pirjes s\u00eb duhanit.<\/span><\/p>\n<p><span style=\"color: #000000;\">*T\u00eb mbajm\u00eb larg sht\u00ebpive ton\u00eb produktet insdustriale dhe ushqimet q\u00eb p\u00ebrmbajn\u00eb ushqyes shtes\u00eb.<\/span><\/p>\n<p><span style=\"color: #000000;\">K\u00ebshillat e mia ndaj ushqyerjes kan\u00eb p\u00ebr q\u00ebllim ruajtjen e sistemit imunitar, duke u p\u00ebrpjekur t\u00eb shmangni p\u00ebrqendrimet e larta t\u00eb citokinave inflamatore (si\u00e7 \u00ebsht\u00eb IL6) q\u00eb mund t\u00eb nxiten nga hiperglicemia p\u00ebr shkak t\u00eb nj\u00eb konsumi t\u00eb tep\u00ebrt t\u00eb sheqernave dhe yndyrave.<\/span><\/p>\n<p><strong><span style=\"color: #000000;\"><span style=\"color: #ff0000;\">VINI RE:<\/span> Ky artikull \u00ebsht\u00eb pron\u00eb intelektuale e <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http:\/\/revistapsikologji.com\/stili-i-jetes-ne-karantine-per-covid-19-shmangni-qumeshtin-dhe-mishin-e-kuq\/\">Revist\u00ebs Psikologjia<\/a><\/span><\/span><\/strong><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>Nj\u00eb nga funksionet m\u00eb t\u00eb r\u00ebnd\u00ebsishme t\u00eb sistemit ton\u00eb imunitar \u00ebsht\u00eb q\u00eb t\u00eb na mbroj\u00eb nga agjent\u00ebt patogjen\u00eb si\u00e7 jan\u00eb bakteret, k\u00ebrpudhat dhe viruset. Prandaj, n\u00eb k\u00ebt\u00eb koh\u00eb emergjente serioze p\u00ebr sh\u00ebndetin ton\u00eb, ushqimi duhet t\u00eb ndihmoj\u00eb sistemin ton\u00eb imunitar t\u00eb punoj\u00eb m\u00eb mir\u00eb kund\u00ebr k\u00ebrc\u00ebnimeve q\u00eb na rrethojn\u00eb, si\u00e7 \u00ebsht\u00eb mbi t\u00eb gjitha mund\u00ebsia [&hellip;]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":30,"featured_media":365274,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53,13],"tags":[],"class_list":["post-365269","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fast-foodi","category-te-fundit"],"gt_translate_keys":[{"key":"link","format":"url"}],"_links":{"self":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts\/365269","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/comments?post=365269"}],"version-history":[{"count":0,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts\/365269\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/media\/365274"}],"wp:attachment":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/media?parent=365269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/categories?post=365269"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/tags?post=365269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}