Nj\u00eb ndjek\u00ebse m\u00eb shkruan:
\n“Prsh Doktor desha te bej nje pyetje un jam shum keq me krip\u00ebn un po nuk hengra gj\u00ebra t\u00eb kripura disa her\u00eb n\u00eb dit\u00eb un nuk jam mir. M\u00eb fal per qetesimin por desha nje pergjigje nga ti respekte”<\/p>\n
E nderuar “L”, nuk je vet\u00ebm ti q\u00eb je e lidhur me krip\u00ebn.
\nKa plot njer\u00ebz q\u00eb p\u00eblqejn\u00eb patatet e skuqura me krip\u00eb, turshit\u00eb, djathin e kripur, mishin e pjekur me shum\u00eb krip\u00eb etj ??<\/p>\n
Sot kripa konsiderohet nj\u00eblloj si sheqeri p\u00ebr nga d\u00ebmet q\u00eb sjell n\u00eb sh\u00ebndet. <\/p>\n
Arsyet e d\u00ebshir\u00ebs p\u00ebr krip\u00eb jan\u00eb me shum\u00eb “shtresa” t\u00eb cilat do ti p\u00ebrmend m\u00eb posht\u00eb .<\/p>\n
Trupi jon\u00eb ka nevoj\u00eb p\u00ebr sasin\u00eb e duhur t\u00eb krip\u00ebs p\u00ebr funksionin normal t\u00eb qelizave tona, sidomos p\u00ebr mbajtjen e ujit.
\nN\u00ebqoft\u00ebse merrni m\u00eb pak krip\u00eb se sa duhet, ju prap\u00eb do t\u00eb keni probleme n\u00eb organiz\u00ebm. <\/p>\n
Kripa p\u00ebrmban dy element\u00eb baz\u00eb klorin dhe natriumin. Marrja me shumic\u00eb e natriumit me kalimin e koh\u00ebs mund t\u00eb ndikoj\u00eb n\u00eb sh\u00ebndetin ton\u00eb t\u00eb p\u00ebrgjithsh\u00ebm. <\/p>\n
Efekti i par\u00eb \u00ebsht\u00eb rritja e presionit t\u00eb gjakut q\u00eb sjell nj\u00eb s\u00ebr\u00eb efektesh t\u00eb d\u00ebmshme sistemike.<\/p>\n
\ud83d\udd34Marrja me tepric\u00eb e krip\u00ebs mund t\u00eb d\u00ebmtoj\u00eb:<\/p>\n
\u2611\ufe0fEn\u00ebt e gjakut: Me kalimin e koh\u00ebs, qelizat endoteliale q\u00eb mb\u00ebshtjellin en\u00ebt e gjakut nga brenda ngurt\u00ebsohen, k\u00ebshtu q\u00eb gjaku nuk vadit trupin n\u00eb m\u00ebnyr\u00eb efektive.<\/p>\n
\u2611\ufe0fZemr\u00ebn: Zemra duhet t\u00eb punoj\u00eb m\u00eb shum\u00eb p\u00ebr t\u00eb qarkulluar gjak n\u00eb t\u00eb gjith\u00eb trupin. Kjo pun\u00eb e tep\u00ebrt, rrit rrezikun p\u00ebr nj\u00eb zem\u00ebr t\u00eb zmadhuar, nj\u00eb parashikim jo i mir\u00eb p\u00ebr t\u00eb ardhmen tuaj.<\/p>\n
\u2611\ufe0f Veshkat: Veshkat nuk funksionojn\u00eb aq mir\u00eb, sepse edhe ata po punojn\u00eb m\u00eb shum\u00eb, duke filtruar sasi t\u00eb m\u00ebdha kripe, e duke u dehidruar .<\/p>\n
\u2611\ufe0fTrurin: Gjaku nuk shkon n\u00eb tru si\u00e7 duhet, gj\u00eb q\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb probleme t\u00eb t\u00eb menduarit dhe kujtes\u00ebs .<\/p>\n
Nj\u00eb fiksim p\u00ebr krip\u00ebn shpesh vjen nga nj\u00eb kombinim faktor\u00ebsh. Duhet t\u00eb peshosh gjith\u00e7ka.
\nN\u00ebse \u00ebsht\u00eb nj\u00eb d\u00ebshir\u00eb e shkurt\u00ebr, ajo mund t\u00eb bazohet n\u00eb m\u00ebnyr\u00ebn se si po ndihesh n\u00eb at\u00eb koh\u00eb, n\u00eb at\u00eb situat\u00eb.<\/p>\n
Por n\u00ebse gjithmon\u00eb keni nevoj\u00eb p\u00ebr krip\u00eb, at\u00ebher\u00eb bisedoni me nj\u00eb mjek. <\/p>\n
Ju mund t\u00eb keni nj\u00eb arsye themelore p\u00ebr t\u00eb cil\u00ebn duhet t\u00eb kujdeseni. <\/p>\n
\ud83d\udd25\ud83e\uddc2\ud83e\uddc2Un\u00eb po rreshtoj 6 arsye p\u00ebrse Ju q\u00eb ju d\u00ebshironi m\u00eb shum\u00eb krip\u00eb:<\/p>\n
1. Stresi
\n Oreksi i tepruar nga stresi ka t\u00eb b\u00ebj\u00eb me nivelet larta t\u00eb kortizonit, i cili rrit metabolizmit, ul nivelin e sheqerit n\u00eb gjak dhe rrit oreksin.
\nNe duam ato ushqime q\u00eb “na shkon mendja”. Po kalojm\u00eb nj\u00eb dit\u00eb t\u00eb keqe, k\u00ebshtu q\u00eb me t\u00eb v\u00ebrtet\u00eb duam t\u00eb ngush\u00ebllojm\u00eb veten me ushqimin e preferuar.<\/p>\n
2. Mungesa e gjumit
\n Ngjash\u00ebm me stresin, mungesa e gjumit ndikon n\u00eb hormonet tuaja dhe d\u00ebshira p\u00ebr krip\u00eb pasi kur nuk flen mir\u00eb:
\n– Kur nuk fle mir\u00eb, nivelet e kortizolit rriten.
\n– Leptina i “thot\u00eb” trurit t\u00eb ndaloj\u00eb t\u00eb s\u00eb ngr\u00ebni kur t\u00eb ngopet stomaku.
\n– N\u00ebse nuk flejm\u00eb mjaftuesh\u00ebm, trupi prodhon m\u00eb pak leptin\u00eb dhe m\u00eb pak vet\u00ebkontroll rreth ushqimeve q\u00eb d\u00ebshironi.<\/p>\n
– Grelina nxit oreksin. Mungesa e gjumit shkakton nj\u00eb rritje n\u00eb nivelet e grelin\u00ebs dhe p\u00ebr pasoj\u00eb rritje uris\u00eb.<\/p>\n
– Serotonina: I njohur ndryshe si hormoni i \u201clumturis\u00eb \u201d, nivelet e serotonin\u00ebs s\u00eb trurit bien n\u00ebqoft\u00ebse nuk flini mjaftuesh\u00ebm. Si rezultat, ju mund t\u00eb k\u00ebrkoni burime t\u00eb jashtme k\u00ebnaq\u00ebsi – si ajo qese me patatine, pjata me djath\u00eb t\u00eb kripura, etj – p\u00ebr t’ju b\u00ebr\u00eb t\u00eb ndiheni mir\u00eb.<\/p>\n
Kur njer\u00ebzit jan\u00eb t\u00eb lodhur dhe d\u00ebshirojn\u00eb krip\u00eb, ata kan\u00eb m\u00eb pak vullnet.<\/p>\n
Shenjat e tyre t\u00eb uris\u00eb jan\u00eb m\u00eb t\u00eb forta. <\/p>\n
Atyre u mungon energjia p\u00ebr t\u00eb p\u00ebrgatitur vaktin ose p\u00ebr t\u00eb dal\u00eb dhe p\u00ebr t\u00eb bler\u00eb ushqim t\u00eb sh\u00ebndetsh\u00ebm. <\/p>\n
T\u00eb gjith\u00eb k\u00ebta faktor\u00eb e b\u00ebjn\u00eb m\u00eb t\u00eb v\u00ebshtir\u00eb mposhtjen e d\u00ebshirave p\u00ebr ushqim e ushqime t\u00eb kripura n\u00eb ve\u00e7anti.<\/p>\n
3. Sindroma premenstruale (ndryshe gjendja para periodave)
\nGrat\u00eb p\u00ebrjetojn\u00eb ndryshime t\u00eb hormoneve dhe si rezultat, ata d\u00ebshirojn\u00eb m\u00eb shum\u00eb ushqime t\u00eb \u00ebmbla ose t\u00eb kripura, ve\u00e7an\u00ebrisht rreth periodave t\u00eb tyre.<\/p>\n
4. Aktiviteti fizik
\n Sa m\u00eb shum\u00eb t\u00eb keni aktivitet fizik, aq m\u00eb shum\u00eb djersiteni. Shum\u00eb djersitje zvog\u00eblon nivelet e natriumit n\u00eb trupin tuaj.
\nTrupi juaj p\u00ebrgjigjet duke rritur d\u00ebshir\u00ebn tuaj p\u00ebr krip\u00eb.<\/p>\n
5. S\u00ebmundja Addison
\n S\u00ebmundja Addison, ose pamjaftueshm\u00ebria e veshkave, \u00ebsht\u00eb nj\u00eb gjendje e rrall\u00eb kur trupi nuk prodhon mjaftuesh\u00ebm hormone t\u00eb caktuara, p\u00ebrfshir\u00eb kortizonin.
\nK\u00ebto hormone kontrollojn\u00eb ekuilibrin e krip\u00ebs dhe l\u00ebngjeve n\u00eb trup. Organizmi d\u00ebshiron krip\u00eb, sepse nuk mund ta mbaj\u00eb normalisht at\u00eb n\u00eb qeliza.<\/p>\n
6. M\u00ebrzitja
\nShum\u00eb her\u00eb, t\u00eb hash \u00ebsht\u00eb thjesht di\u00e7ka p\u00ebr t\u00eb kaluar koh\u00ebn.
\nMua m\u00eb ndodh shpesh ta b\u00ebj k\u00ebt\u00eb , aq sa gruaja m\u00eb nxit t\u00eb dal, q\u00eb t\u00eb mos ha.
\nP\u00ebr m\u00eb tep\u00ebr, ushqimet e kripura jan\u00eb t\u00eb dashura por edhe t\u00eb gatshme.
\nAta zakonisht b\u00ebhen paraprakisht, k\u00ebshtu q\u00eb nuk duhet t\u00eb gatuani. <\/p>\n
\ud83d\udd25 10 m\u00ebnyra p\u00ebr t\u00eb luftuar d\u00ebshirat e krip\u00ebs\ud83d\udd25<\/p>\n
T\u00eb gjith\u00eb e dim\u00eb se mbrojtja m\u00eb e mir\u00eb \u00ebsht\u00eb nj\u00eb sulm i mir\u00eb. Pra, para se t\u00eb goditen ato d\u00ebshira p\u00ebr krip\u00eb, provoni k\u00ebto m\u00ebnyra:<\/p>\n
Hani ushqime t\u00eb plota, t\u00eb q\u00eb i gatuani vet\u00eb.
\nMo’s fusni n\u00eb frigorifer ushqime t\u00eb gatshme apo gjys\u00ebm t\u00eb gatshme.
\nUshqimet e gatshme p\u00ebrb\u00ebjn\u00eb 75% t\u00eb natriumit q\u00eb njer\u00ebzit konsumojn\u00eb.
\nMundohuni t\u00eb shmangni ose kufizoni ushqimet dhe vaktet e para-paketuara.<\/p>\n
Vendosini kufij vetes tuaj. <\/p>\n
Njer\u00ebzit konsumojn\u00eb midis 6-15 gram krip\u00eb n\u00eb dit\u00eb, por kardiolog\u00ebt rekomandojn\u00eb q\u00eb t\u00eb marrim 3-8 gram n\u00eb dit\u00eb.
\nKjo sasi \u00ebsht\u00eb vet\u00ebm nj\u00eb lug\u00eb \u00e7aji krip\u00eb. <\/p>\n
Marrja e krip\u00ebs shtohet n\u00ebse nuk po e keni mendjen, mbani llogarin\u00eb e krip\u00ebs \ud83d\ude00.
\nM\u00eb kujtohet q\u00eb n\u00eb koh\u00ebn e Enverit llogaritej edhe kripa \ud83d\ude44.<\/p>\n
Planifikoni vaktet para kohe.
\n\u00cbsht\u00eb kaq e leht\u00eb t\u00eb porosisni nj\u00eb vakt t\u00eb mbushur me natrium , nga celulari juaj , dhe direkt t\u00eb vjen pizza me motor \ud83c\udf55, apo hamburger \ud83c\udf54 n\u00eb der\u00ebn tuaj p\u00ebr gjysm\u00eb ore. <\/p>\n
Planifikimi i vaktit jo vet\u00ebm q\u00eb ju jep kontroll se sa krip\u00eb po hani, por me leht\u00ebsi vendosni ju p\u00ebr ushqime t\u00eb sh\u00ebndetshme ose nj\u00eb meze t\u00eb leht\u00eb veten tuaj.<\/p>\n
Gatuani me er\u00ebza pikante. Kripa stimulon receptor\u00ebt n\u00eb trurin tuaj duke e trajtuar t\u00eb kripur\u00ebn si ushqim t\u00eb shijsh\u00ebm.
\nP\u00ebr t\u00eb nj\u00ebjtin efekt, k\u00ebnaqeni shijen tuaj me bar\u00ebra dhe er\u00ebza n\u00eb vend t\u00eb krip\u00ebs s\u00eb shtuar.<\/p>\n
Zgjidhni restorante q\u00eb sh\u00ebrbejn\u00eb ushqime t\u00eb plota. Kur t\u00eb hani jasht\u00eb, zgjidhni vendet q\u00eb gatuajn\u00eb ushqime nga e fillimi .<\/p>\n
Njihni mund\u00ebsit\u00eb tuaja. Patatinat e patates nuk jan\u00eb m\u00ebnyra e vetme p\u00ebr t\u00eb k\u00ebnaqur goj\u00ebn tuaj.
\n Njohni shenjat e uris\u00eb kundrejt d\u00ebshirave. Shum\u00eb her\u00eb, uria na b\u00ebn t\u00eb kapim ushqimin e kripur kur do t\u00eb ishim k\u00ebnaqur me proteina t\u00eb tilla si nj\u00eb vez\u00eb e zier, kosi, nj\u00eb sup\u00eb apo nj\u00eb turli perimesh.
\nQ\u00ebndroni t\u00eb hidratuar. \u00cbsht\u00eb e leht\u00eb t\u00eb p\u00ebrzjeni etjen me shenjat e uris\u00eb. <\/p>\n
Lexoni etiketat e ushqimit. Etiketat e ushqimit tani tregojn\u00eb informacionin e t\u00eb ushqyerit p\u00ebr t\u00eb gjith\u00eb paket\u00ebn dhe p\u00ebr racione individuale, duke e b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb p\u00ebr t\u00eb gjetur se \u00e7far\u00eb po hani.<\/p>\n
Hani at\u00eb ngadal\u00eb .
\nShpesh, \u00ebsht\u00eb m\u00eb leht\u00eb t\u00eb zvog\u00eblohet marrja e krip\u00ebs me kalimin e koh\u00ebs sepse k\u00ebshtu ndryshon kuptimi p\u00ebr shijen. <\/p>\n
\u00cbsht\u00eb e r\u00ebnd\u00ebsishme edhe v\u00ebmendja ndaj cil\u00ebsis\u00eb s\u00eb ushqimit q\u00eb hani. Sa m\u00eb pak i p\u00ebrpunuar t\u00eb jet\u00eb, aq m\u00eb pak duhet t\u00eb shqet\u00ebsoheni p\u00ebr krip\u00ebn e tep\u00ebrt .<\/p>\n
Ju k\u00ebshilloj ta ndani k\u00ebt\u00eb shkrim me miqt\u00eb tuaj q\u00eb kan\u00eb probleme me krip\u00ebn.<\/p>\n
Kujdesuni p\u00ebr veten.<\/p>\n
Dr Ilir Allkja<\/p>\n","protected":false},"excerpt":{"rendered":"
Nj\u00eb ndjek\u00ebse m\u00eb shkruan: “Prsh Doktor desha te bej nje pyetje un jam shum keq me krip\u00ebn un po nuk hengra gj\u00ebra t\u00eb kripura disa her\u00eb n\u00eb dit\u00eb un nuk jam mir. M\u00eb fal per qetesimin por desha nje pergjigje nga ti respekte” E nderuar “L”, nuk je vet\u00ebm ti q\u00eb je e lidhur me […]<\/p>\n","protected":false},"author":2,"featured_media":90488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-90487","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-te-tjera"},"_links":{"self":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts\/90487","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/comments?post=90487"}],"version-history":[{"count":1,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts\/90487\/revisions"}],"predecessor-version":[{"id":90489,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts\/90487\/revisions\/90489"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/media\/90488"}],"wp:attachment":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/media?parent=90487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/categories?post=90487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/tags?post=90487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}