{"id":25327,"date":"2026-07-31T12:25:21","date_gmt":"2026-07-31T10:25:21","guid":{"rendered":"https:\/\/kosovatimes.info\/?p=25327"},"modified":"2026-07-31T12:25:22","modified_gmt":"2026-07-31T10:25:22","slug":"cila-eshte-ora-me-e-mire-per-vaktin-tuaj-me-te-madh-te-dites","status":"publish","type":"post","link":"https:\/\/kosovatimes.info\/index.php\/2026\/07\/31\/cila-eshte-ora-me-e-mire-per-vaktin-tuaj-me-te-madh-te-dites\/","title":{"rendered":"Cila \u00ebsht\u00eb ora m\u00eb e mir\u00eb p\u00ebr vaktin tuaj m\u00eb t\u00eb madh t\u00eb dit\u00ebs?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">N\u00ebse doni t\u00eb ndiheni m\u00eb energjik\u00eb dhe t\u00eb gatsh\u00ebm p\u00ebr t&#8217;u p\u00ebrballur me p\u00ebrgjegj\u00ebsit\u00eb tuaja t\u00eb p\u00ebrditshme &#8211; pa u mb\u00ebshtetur vazhdimisht n\u00eb filxhan pas filxhani kafeje &#8211; mund t\u00eb jet\u00eb koha t\u00eb rimendoni se kur konsumoni m\u00eb shum\u00eb kalori.Edhe pse shum\u00eb njer\u00ebz l\u00ebn\u00eb vakte t\u00eb m\u00ebdha p\u00ebr drek\u00eb, nutricionist\u00ebt dhe ekspert\u00ebt e sh\u00ebndetit rekomandojn\u00eb qasjen e kund\u00ebrt: hani pjes\u00ebn m\u00eb t\u00eb madhe t\u00eb marrjes ditore t\u00eb kalorive n\u00eb m\u00ebngjes p\u00ebr t\u00eb siguruar nivele t\u00eb q\u00ebndrueshme t\u00eb energjis\u00eb gjat\u00eb gjith\u00eb dit\u00ebs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Shum\u00eb njer\u00ebz e anashkalojn\u00eb m\u00ebngjesin ose nuk han\u00eb mjaftuesh\u00ebm n\u00eb m\u00ebngjes, pavar\u00ebsisht n\u00ebse p\u00ebrpiqen t\u00eb kursejn\u00eb kalori apo jan\u00eb me nxitim. Megjithat\u00eb, nj\u00eb m\u00ebngjes i ekuilibruar dhe mjaftuesh\u00ebm i bollsh\u00ebm siguron energji t\u00eb q\u00ebndrueshme gjat\u00eb m\u00ebngjesit dhe mund t\u00eb ket\u00eb nj\u00eb efekt pozitiv n\u00eb m\u00ebnyr\u00ebn se si ndiheni m\u00eb von\u00eb gjat\u00eb dit\u00ebs&#8221;, shpjegoi nutricionistja Sarah Gold Anzlovar p\u00ebr&nbsp;<a href=\"https:\/\/www.klix.ba\/redirect\/260731060?url=https%3A%2F%2Fwww.eatingwell.com%2Fwhen-to-eat-your-biggest-meal-for-energy-12026429\" target=\"_blank\" rel=\"noreferrer noopener\">Eating Well<\/a>&nbsp;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Edhe pse zakonet tradicionale shpesh diktojn\u00eb nj\u00eb m\u00ebngjes t\u00eb leht\u00eb dhe nj\u00eb dark\u00eb t\u00eb bollshme, m\u00eb posht\u00eb jan\u00eb arsyet kryesore pse ekspert\u00ebt do t\u00eb preferonin t\u00eb zgjidhnin nj\u00eb vakt m\u00eb t\u00eb madh n\u00eb fillim t\u00eb dit\u00ebs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trupi e zb\u00ebrthen glukoz\u00ebn n\u00eb m\u00ebnyr\u00eb m\u00eb efikase n\u00eb m\u00ebngjes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Efikasiteti i shnd\u00ebrrimit t\u00eb ushqimit n\u00eb energji varet kryesisht nga aft\u00ebsia e organizmit p\u00ebr t\u00eb transferuar glukoz\u00ebn nga qarkullimi i gjakut n\u00eb qeliza. Sipas nutricionistes Talia Follador, ky proces funksionon m\u00eb s\u00eb miri n\u00eb or\u00ebt e para pas zgjimit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Trupi i njeriut zakonisht \u00ebsht\u00eb m\u00eb i ndjesh\u00ebm ndaj insulin\u00ebs n\u00eb m\u00ebngjes&#8221;, thekson Follador p\u00ebr Eating Well.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ritmi cirkadian &#8211; ora e brendshme biologjike q\u00eb rregullon ciklin gjum\u00eb-zgjim &#8211; luan gjithashtu nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb m\u00ebnyr\u00ebn se si trupi p\u00ebrpunon ushqimin. Hulumtimet konfirmojn\u00eb se ndjeshm\u00ebria ndaj insulin\u00ebs \u00ebsht\u00eb m\u00eb e lart\u00eb n\u00eb m\u00ebngjes dhe se zvog\u00eblohet gradualisht gjat\u00eb dit\u00ebs. Kjo do t\u00eb thot\u00eb q\u00eb trupi \u00ebsht\u00eb shum\u00eb m\u00eb i gatsh\u00ebm t\u00eb p\u00ebrpunoj\u00eb nj\u00eb vakt m\u00eb t\u00eb madh n\u00eb m\u00ebngjes sesa n\u00eb mbr\u00ebmje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nga ana tjet\u00ebr, vaktet e m\u00ebdha nat\u00ebn von\u00eb shoq\u00ebrohen me nj\u00eb \u00e7rregullim t\u00eb ritmit cirkadian, cil\u00ebsi m\u00eb t\u00eb dob\u00ebt t\u00eb gjumit dhe nj\u00eb rrezik n\u00eb rritje t\u00eb ndryshimeve t\u00eb humorit, gj\u00eb q\u00eb ndikon drejtp\u00ebrdrejt n\u00eb ndjenj\u00ebn e lodhjes kronike gjat\u00eb dit\u00ebs pasardh\u00ebse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u00ebrqendrim m\u00eb i mir\u00eb dhe m\u00eb shum\u00eb energji<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fal\u00eb rezervave t\u00eb brendshme t\u00eb energjis\u00eb, trupi i njeriut mund t\u00eb funksionoj\u00eb n\u00eb m\u00ebngjes edhe n\u00ebse nuk keni ngr\u00ebn\u00eb p\u00ebr or\u00eb t\u00eb t\u00ebra. Megjithat\u00eb, anashkalimi i rregullt i m\u00ebngjesit ose mosngr\u00ebnia e mjaftueshme mund t\u00eb \u00e7oj\u00eb n\u00eb r\u00ebnie t\u00eb energjis\u00eb nd\u00ebrsa dita p\u00ebrparon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Marrja e shumic\u00ebs s\u00eb kalorive n\u00eb or\u00ebt e vona nuk i siguron trupit energjin\u00eb q\u00eb i nevojitet p\u00ebr funksionim optimal gjat\u00eb dit\u00ebs&#8221;, thot\u00eb Follador.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kur e nisni dit\u00ebn me nj\u00eb m\u00ebngjes t\u00eb bollsh\u00ebm dhe t\u00eb ekuilibruar, ju siguroni karburant p\u00ebr trurin dhe trupin. Meqen\u00ebse truri p\u00ebrdor glukoz\u00ebn si burimin kryesor t\u00eb energjis\u00eb, nj\u00eb vakt q\u00eb kombinon karbohidratet komplekse dhe proteinat ndihmon n\u00eb ruajtjen e v\u00ebmendjes dhe kujtes\u00ebs p\u00ebr or\u00eb t\u00eb t\u00ebra pas ngr\u00ebnies. P\u00ebrve\u00e7 k\u00ebsaj, studimet tregojn\u00eb se njer\u00ebzit q\u00eb han\u00eb m\u00ebngjes rregullisht gjat\u00eb dit\u00ebs jan\u00eb m\u00eb aktiv\u00eb fizikisht sesa ata q\u00eb e anashkalojn\u00eb k\u00ebt\u00eb vakt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Konsum m\u00eb i lart\u00eb i kalorive gjat\u00eb tretjes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ora e dit\u00ebs kur hani vaktin tuaj mund t\u00eb ndikoj\u00eb gjithashtu n\u00eb numrin e kalorive q\u00eb trupi juaj djeg gjat\u00eb tretjes. Hulumtimet sugjerojn\u00eb se trupi p\u00ebrdor m\u00eb shum\u00eb energji p\u00ebr t\u00eb p\u00ebrpunuar nj\u00eb vakt t\u00eb madh n\u00eb m\u00ebngjes sesa p\u00ebr t\u00eb p\u00ebrpunuar t\u00eb nj\u00ebjtin vakt t\u00eb ngr\u00ebn\u00eb m\u00eb von\u00eb gjat\u00eb dit\u00ebs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kjo rritje e konsumit t\u00eb energjis\u00eb n\u00eb or\u00ebt e m\u00ebngjesit i atribuohet efikasitetit m\u00eb t\u00eb mir\u00eb t\u00eb funksioneve tret\u00ebse &#8211; t\u00eb cilat drejtohen pjes\u00ebrisht nga ritmi cirkadian &#8211; si dhe metabolizmit m\u00eb efikas t\u00eb glukoz\u00ebs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>M\u00eb pak ndjenj\u00eb urie gjat\u00eb dit\u00ebs<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nj\u00eb dit\u00eb produktive mund t\u00eb shkat\u00ebrrohet leht\u00ebsisht nga nj\u00eb ndjenj\u00eb e papritur dhe e fort\u00eb urie. T\u00eb hash nj\u00eb vakt m\u00eb t\u00eb madh m\u00eb her\u00ebt gjat\u00eb dit\u00ebs t\u00eb ndihmon t\u00eb ndihesh i ngopur p\u00ebr nj\u00eb koh\u00eb m\u00eb t\u00eb gjat\u00eb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00eb dh\u00ebnat shkencore tregojn\u00eb se anashkalimi i m\u00ebngjesit mund t\u00eb rris\u00eb urin\u00eb duke ndikuar n\u00eb hormonet q\u00eb rregullojn\u00eb oreksin dhe ngopjen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Njer\u00ebzit q\u00eb konsumojn\u00eb shumic\u00ebn e kalorive t\u00eb tyre n\u00eb or\u00ebt e para t\u00eb dit\u00ebs raportojn\u00eb nivele duksh\u00ebm m\u00eb t\u00eb ul\u00ebta t\u00eb uris\u00eb gjat\u00eb pjes\u00ebs tjet\u00ebr t\u00eb ciklit ditor krahasuar me ata, vaktet e t\u00eb cil\u00ebve bazohen kryesisht n\u00eb or\u00ebt e pasdites dhe t\u00eb mbr\u00ebmjes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u00ebse doni t\u00eb ndiheni m\u00eb energjik\u00eb dhe t\u00eb gatsh\u00ebm p\u00ebr t&#8217;u p\u00ebrballur me p\u00ebrgjegj\u00ebsit\u00eb tuaja t\u00eb p\u00ebrditshme &#8211; pa u mb\u00ebshtetur vazhdimisht n\u00eb filxhan pas filxhani kafeje &#8211; mund t\u00eb jet\u00eb koha t\u00eb rimendoni se kur konsumoni m\u00eb shum\u00eb kalori.Edhe pse shum\u00eb njer\u00ebz l\u00ebn\u00eb vakte t\u00eb m\u00ebdha p\u00ebr drek\u00eb, nutricionist\u00ebt dhe ekspert\u00ebt e sh\u00ebndetit rekomandojn\u00eb [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":25328,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-25327","post","type-post","status-publish","format-standard","has-post-thumbnail","category-receta"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cila \u00ebsht\u00eb ora m\u00eb e mir\u00eb p\u00ebr vaktin tuaj m\u00eb t\u00eb madh t\u00eb dit\u00ebs? 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