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Kur truri nuk d\u00ebshiron t\u00eb qet\u00ebsohet<\/h2>\n\n\n\n
Aft\u00ebsia e kivit p\u00ebr t\u00eb ndihmuar potencialisht gjumin lidhet me kombinimin e serotonin\u00ebs, antioksidant\u00ebve dhe folatit q\u00eb p\u00ebrmban. Serotonina shoq\u00ebrohet m\u00eb shpesh me humorin, por luan gjithashtu nj\u00eb rol n\u00eb rregullimin e gjumit.<\/p>\n\n\n\n
\u201cKivi p\u00ebrmban nivele t\u00eb larta t\u00eb serotonin\u00ebs, nj\u00eb kimikat n\u00eb tru q\u00eb ndihmon n\u00eb kontrollin e ciklit t\u00eb gjumit dhe sh\u00ebrben si nj\u00eb element nd\u00ebrtues p\u00ebr hormonin e gjumit, melatonin\u00ebn\u201d, shpjegon Julia Zumpano, nj\u00eb dietologe n\u00eb Klinik\u00ebn e Clevelandit.<\/p>\n\n\n\n
P\u00ebrmbajtja e vitamin\u00ebs C dhe E n\u00eb t\u00eb mund t\u00eb ndihmoj\u00eb gjithashtu n\u00eb luftimin e stresit oksidativ, i cili \u00ebsht\u00eb lidhur me problemet e gjumit. Me fjal\u00eb t\u00eb tjera, l\u00ebnd\u00ebt ushqyese nga kivi mund t\u00eb kontribuojn\u00eb n\u00eb nj\u00eb gjendje t\u00eb trupit m\u00eb t\u00eb p\u00ebrshtatshme p\u00ebr gjum\u00eb dhe t\u00eb leht\u00ebsojn\u00eb kalimin nga nj\u00eb gjendje mbingarkese mendore n\u00eb relaksim.<\/p>\n\n\n\n
“Kivi p\u00ebrmban disa komponime q\u00eb mund t\u00eb luajn\u00eb nj\u00eb rol n\u00eb efektin e tij potencialisht t\u00eb dobish\u00ebm n\u00eb gjum\u00eb, duke p\u00ebrfshir\u00eb antioksidant\u00eb dhe serotonin, por nuk kemi prova t\u00eb mjaftueshme p\u00ebr t\u00eb th\u00ebn\u00eb se kivi n\u00eb t\u00eb v\u00ebrtet\u00eb nxit gjumin ose trajton pagjum\u00ebsin\u00eb”, thot\u00eb Tara Schmidt, dietologe kryesore n\u00eb Klinik\u00ebn Mayo.<\/p>\n\n\n\n
Edhe pse kivi nuk duhet t\u00eb shihet si nj\u00eb qet\u00ebsues i drejtp\u00ebrdrejt\u00eb ose agjent p\u00ebr uljen e kortizolit, hulumtimet e vitit 2024 tregojn\u00eb se ky frut mund t\u00eb ndikoj\u00eb pozitivisht n\u00eb humor. P\u00ebrve\u00e7 k\u00ebsaj, fal\u00eb p\u00ebrmbajtjes s\u00eb lart\u00eb t\u00eb fibrave, kivi mund t\u00eb kontribuoj\u00eb n\u00eb jasht\u00ebqitje m\u00eb t\u00eb rregullta dhe n\u00eb uljen e fryrjes, dhe nj\u00eb humor m\u00eb i mir\u00eb dhe tretje m\u00eb efikase gjithashtu mund t\u00eb luajn\u00eb nj\u00eb rol n\u00eb r\u00ebnien n\u00eb gjum\u00eb dhe ruajtjen e gjumit.<\/p>\n\n\n\n
A ia vlen ta provosh?<\/h2>\n\n\n\n
Sipas ekspert\u00ebve, k\u00ebrkimet jan\u00eb premtuese, por ende t\u00eb kufizuara. Ata v\u00ebrejn\u00eb se studimet e vogla shpesh bazohen n\u00eb vet\u00ebraportime dhe jo n\u00eb matje laboratorike gjat\u00eb nat\u00ebs. Megjithat\u00eb, p\u00ebr dik\u00eb me probleme t\u00eb lehta gjumi, kivi mund t\u00eb jet\u00eb nj\u00eb gj\u00eb e thjesht\u00eb dhe natyrale p\u00ebr t’u provuar.<\/p>\n\n\n\n
“N\u00ebse dikush ka v\u00ebshtir\u00ebsi t\u00eb lehta p\u00ebr t\u00eb fjetur dhe i p\u00eblqen kivi, dy kivi t\u00eb gjelbra rreth nj\u00eb or\u00eb para se t\u00eb shkoj\u00eb n\u00eb shtrat, gjat\u00eb disa jav\u00ebsh, \u00ebsht\u00eb nj\u00eb eksperiment krejt\u00ebsisht i arsyesh\u00ebm. \u00cbsht\u00eb nj\u00eb ushqim, jo \u200b\u200bnj\u00eb shtes\u00eb e koncentruar dietike, dhe ofron p\u00ebrfitime t\u00eb konsiderueshme ushqyese pavar\u00ebsisht n\u00ebse ka efekt n\u00eb gjum\u00eb. Sidoqoft\u00eb, nuk do t’i k\u00ebshilloja dikujt me pagjum\u00ebsi t\u00eb vazhdueshme t\u00eb trajtoj\u00eb veten me kivi sepse nuk ka prova t\u00eb mjaftueshme se mund t\u00eb ket\u00eb nj\u00eb efekt kaq t\u00eb fort\u00eb”, thot\u00eb Zumpano.<\/p>\n\n\n\n
Ai shton se statusi i tij aktual mund t\u00eb p\u00ebrshkruhet m\u00eb s\u00eb miri si di\u00e7ka q\u00eb ia vlen t\u00eb provohet, sesa si nj\u00eb ndihm\u00ebs i provuar p\u00ebr gjum\u00eb. Studime m\u00eb t\u00eb m\u00ebdha, t\u00eb dyfishta dhe t\u00eb kontrolluara me placebo jan\u00eb t\u00eb nevojshme p\u00ebr p\u00ebrfundime p\u00ebrfundimtare.<\/p>\n\n\n\n
Megjithat\u00eb, Zumpano beson se rezultatet e hershme nuk jan\u00eb t\u00eb par\u00ebnd\u00ebsishme.<\/p>\n\n\n\n
“Rezultatet fillestare jan\u00eb n\u00eb fakt mjaft interesante sepse nj\u00eb rritje e koh\u00ebs s\u00eb gjumit prej rreth 40 minutash \u00ebsht\u00eb potencialisht klinikisht e r\u00ebnd\u00ebsishme. Problemi i vet\u00ebm \u00ebsht\u00eb se ne nuk e dim\u00eb ende n\u00ebse ky efekt do t\u00eb konfirmohet n\u00eb nj\u00eb studim mjaftuesh\u00ebm t\u00eb madh, t\u00eb verb\u00ebr dhe t\u00eb kontrolluar me placebo”, thot\u00eb Schmidt.<\/p>\n\n\n\n
Ushqyes, i arritsh\u00ebm dhe i thjesht\u00eb<\/h2>\n\n\n\n
Kivi ka disa avantazhe t\u00eb tjera \u2013 \u00ebsht\u00eb relativisht i p\u00ebrballuesh\u00ebm, leht\u00ebsisht i disponuesh\u00ebm dhe i pasur me l\u00ebnd\u00eb ushqyese. P\u00ebrmban kalium, magnez, fibra dhe vitamin\u00eb C n\u00eb form\u00eb natyrale, pa pasur nevoj\u00eb p\u00ebr kapsula, pluhura ose tableta.<\/p>\n\n\n\n
“Kivi \u00ebsht\u00eb nj\u00eb ushqim i pasur me l\u00ebnd\u00eb ushqyese dhe me pak kalori, prandaj mendoj se forma e tij natyrale ka m\u00eb shum\u00eb kuptim p\u00ebr konsum afatgjat\u00eb n\u00eb mbr\u00ebmje sesa suplementet e koncentruara t\u00eb gjumit. Dy kivi gjithashtu ofrojn\u00eb nj\u00eb sasi t\u00eb konsiderueshme t\u00eb vitamin\u00ebs C, rreth kat\u00ebr gram\u00eb fibra, pa sheqer t\u00eb shtuar.<\/p>\n\n\n\n
Si ta hani para gjumit<\/h2>\n\n\n\n
N\u00eb studim, pjes\u00ebmarr\u00ebsit h\u00ebngr\u00ebn dy kivi rreth 60 deri n\u00eb 90 minuta para se t\u00eb flinin, duke i dh\u00ebn\u00eb trupit koh\u00eb t\u00eb mjaftueshme p\u00ebr t\u00eb tretur dhe p\u00ebrthithur p\u00ebrb\u00ebr\u00ebsit nga fruti. Njer\u00ebzit me stomak t\u00eb ndjesh\u00ebm mund t’i han\u00eb ato rreth dy or\u00eb para se t\u00eb shkojn\u00eb n\u00eb shtrat.<\/p>\n\n\n\n
P\u00ebrgatitja \u00ebsht\u00eb e thjesht\u00eb – q\u00ebroni kivin dhe priteni. L\u00ebkura mund t\u00eb hahet edhe, por \u00ebsht\u00eb e r\u00ebnd\u00ebsishme ta lani mir\u00eb m\u00eb par\u00eb.<\/p>\n\n\n\n
N\u00ebse d\u00ebshironi nj\u00eb ushqim m\u00eb t\u00eb ngopur q\u00eb mund t\u00eb ndihmoj\u00eb gjithashtu n\u00eb stabilizimin e niveleve t\u00eb sheqerit n\u00eb gjak, mund ta kombinoni kivin me nj\u00eb burim proteinash, si\u00e7 \u00ebsht\u00eb kosi grek ose djathi i fresk\u00ebt.<\/p>\n\n\n\n
Nj\u00eb pem\u00eb q\u00eb ia vlen ta provoni<\/h2>\n\n\n\n
Gj\u00ebja m\u00eb e mir\u00eb n\u00eb lidhje me kivin \u00ebsht\u00eb se, edhe n\u00ebse nuk ndikon n\u00eb gjum\u00eb, ai prap\u00eb i siguron trupit nj\u00eb num\u00ebr l\u00ebnd\u00ebsh ushqyese t\u00eb dobishme.<\/p>\n\n\n\n
Pra, kivi nuk \u00ebsht\u00eb nj\u00eb kur\u00eb p\u00ebr pagjum\u00ebsin\u00eb serioze, por mund t\u00eb jet\u00eb nj\u00eb mund\u00ebsi e thjesht\u00eb dhe natyrale p\u00ebr njer\u00ebzit me probleme t\u00eb lehta gjumi q\u00eb duan t\u00eb provojn\u00eb nj\u00eb qasje tjet\u00ebr. Edhe n\u00ebse nuk ju ndihmon t\u00eb flini m\u00eb shpejt, do t\u00eb merrni nj\u00eb meze t\u00eb pasur me vlera ushqyese q\u00eb p\u00ebrshtatet leht\u00ebsisht n\u00eb rutin\u00ebn tuaj t\u00eb mbr\u00ebmjes.<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u00ebse mendja juaj \u00ebsht\u00eb duke u v\u00ebrdalluar n\u00eb or\u00ebn dy t\u00eb m\u00ebngjesit dhe t\u00eb biesh n\u00eb gjum\u00eb duket si nj\u00eb mision i pamundur, mos merrni menj\u00ebher\u00eb ila\u00e7e gjumi ose nj\u00eb got\u00eb alkool. Provoni di\u00e7ka m\u00eb t\u00eb \u00ebmb\u00ebl, m\u00eb natyrale dhe m\u00eb t\u00eb thjesht\u00eb: hani dy kivi. Ose, akoma m\u00eb mir\u00eb, b\u00ebjeni para se t\u00eb flini […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[],"class_list":["post-34074","post","type-post","status-publish","format-standard","category-stil"],"yoast_head":"\n