{"id":1430,"date":"2022-09-20T12:03:33","date_gmt":"2022-09-20T10:03:33","guid":{"rendered":"https:\/\/gjiniherbal.com\/?p=1430"},"modified":"2022-09-20T12:03:34","modified_gmt":"2022-09-20T10:03:34","slug":"depresioni-dhe-dieta","status":"publish","type":"post","link":"https:\/\/gjiniherbal.com\/en_us\/depresioni-dhe-dieta\/","title":{"rendered":"Depresioni dhe Dieta"},"content":{"rendered":"\n<p>Ndonj\u00ebher\u00eb, kur jan\u00eb n\u00eb depresion, njer\u00ebzit han\u00eb p\u00ebr t&#8217;i ndihmuar ata t\u00eb p\u00ebrballen ose p\u00ebr t&#8217;i b\u00ebr\u00eb ata t\u00eb ndihen m\u00eb mir\u00eb. Fatkeq\u00ebsisht, ushqimet q\u00eb njer\u00ebzit p\u00ebrdorin kan\u00eb efekt t\u00eb kund\u00ebrt. Ngr\u00ebnia e ushqimeve t\u00eb pad\u00ebshiruara kur jeni n\u00eb depresion mund t&#8217;ju b\u00ebj\u00eb t\u00eb ndiheni edhe m\u00eb keq. Disa nga fajtor\u00ebt m\u00eb t\u00eb k\u00ebqij jan\u00eb ushqimet q\u00eb p\u00ebrmbajn\u00eb sasi t\u00eb m\u00ebdha t\u00eb:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>yndyrnave t\u00eb ngopura<\/li><li>sheqernave t\u00eb rafinuara<\/li><li>p\u00ebrb\u00ebr\u00ebsve t\u00eb p\u00ebrpunuar<\/li><li>kafein\u00ebs<\/li><\/ul>\n\n\n\n<p>Respektimi i nj\u00eb diete t\u00eb sh\u00ebndetshme dhe sigurimi q\u00eb ushtroheni rregullisht mund t&#8217;ju ndihmoj\u00eb t\u00eb menaxhoni simptomat e depresionit. Madje mund t&#8217;i b\u00ebj\u00eb ato t\u00eb largohen plot\u00ebsisht.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ushqimet q\u00eb duhet t&#8217;i shmangim<\/h2>\n\n\n\n<p>Ngr\u00ebnia e vakteve t\u00eb rregullta n\u00eb intervale t\u00eb rregullta \u00ebsht\u00eb hapi i par\u00eb i nj\u00eb diete t\u00eb sh\u00ebndetshme. Hapi tjet\u00ebr \u00ebsht\u00eb zgjedhja e ushqimeve t\u00eb duhura.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kafeina dhe ushqimet me sheqer<\/h2>\n\n\n\n<p>Kafeina mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb p\u00ebr shum\u00eb njer\u00ebz q\u00eb ta eliminojn\u00eb plot\u00ebsisht nga dieta e tyre. Megjithat\u00eb, \u00ebsht\u00eb mir\u00eb q\u00eb pijet me kafein\u00eb t\u00eb konsumohen vet\u00ebm n\u00eb moderim, ve\u00e7an\u00ebrisht kur jeni duke p\u00ebrjetuar simptoma t\u00eb ngjashme me depresionin. Kafeina mund t\u00eb prish\u00eb modelet e gjumit dhe t&#8217;ju b\u00ebj\u00eb t\u00eb ndiheni t\u00eb shqet\u00ebsuar, t\u00eb dyja k\u00ebto nuk do t\u00eb ndihmojn\u00eb n\u00eb depresionin tuaj. Njer\u00ebzit q\u00eb pin\u00eb m\u00eb shum\u00eb se 400 miligram\u00eb kafein\u00eb n\u00eb dit\u00eb, ekuivalente me kat\u00ebr filxhan\u00eb kafe t\u00eb zier, duhet t\u00eb konsiderojn\u00eb ta shkurtojn\u00eb at\u00eb.<\/p>\n\n\n\n<p>Shmangia e sheqerit t\u00eb rafinuar \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb tjet\u00ebr p\u00ebr t\u00eb ndihmuar disponimin tuaj. Sheqeri mund t&#8217;ju b\u00ebj\u00eb t\u00eb ndiheni m\u00eb energjik\u00eb n\u00eb fillim, por nuk do t&#8217;ju duhet shum\u00eb koh\u00eb q\u00eb t\u00eb p\u00ebrplaseni. N\u00eb vend t\u00eb k\u00ebsaj, p\u00ebrmbahuni me ushqime q\u00eb do ta mbajn\u00eb sheqerin n\u00eb gjak n\u00eb nj\u00eb nivel t\u00eb barabart\u00eb. Ngr\u00ebnia e ushqimeve t\u00eb m\u00ebposhtme do t&#8217;ju jap\u00eb nj\u00eb nivel t\u00eb q\u00ebndruesh\u00ebm t\u00eb energjis\u00eb:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>proteinat<\/li><li>karbohidratet komplekse, t\u00eb tilla si drith\u00ebrat<\/li><li>frutat<\/li><li>perimet<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alkooli dhe Droga<\/h2>\n\n\n\n<p>Kur ndiheni n\u00eb depresion, mund t\u00eb jet\u00eb e leht\u00eb t&#8217;i drejtoheni alkoolit ose metodave t\u00eb tjera t\u00eb &#8220;vet\u00eb-mjekimit&#8221;. Ju mund t\u00eb ndjeni leht\u00ebsim afatshkurt\u00ebr, por k\u00ebto substanca zakonisht vet\u00ebm i p\u00ebrkeq\u00ebsojn\u00eb gj\u00ebrat. Alkooli dhe droga largojn\u00eb ciklet tuaja t\u00eb gjumit dhe shkaktojn\u00eb luhatje t\u00eb humorit dhe ankth. N\u00ebse jeni duke marr\u00eb ndonj\u00eb medikament me recet\u00eb, alkooli dhe droga mund t&#8217;ju b\u00ebjn\u00eb t\u00eb p\u00ebrjetoni efekte an\u00ebsore negative dhe madje mund t\u00eb ndalojn\u00eb funksionimin e medikamenteve tuaja.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ushqimet q\u00eb mund t&#8217;ju ndihmojn\u00eb<\/h2>\n\n\n\n<p>Disa nga ushqimet q\u00eb mund t&#8217;ju ndihmojn\u00eb n\u00eb k\u00ebt\u00eb aspekt jan\u00eb:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Karbohidratet &#8216;e mira&#8217; p\u00ebr t\u00eb rritur humorin<\/h2>\n\n\n\n<p>Ngr\u00ebnia e karbohidrateve nxit trurin tuaj q\u00eb t\u00eb \u00e7liroj\u00eb neurotransmetuesin e humorit, serotonin\u00ebn. Pra, n\u00eb vend q\u00eb t\u00eb p\u00ebrpiqeni t&#8217;i shmangni ato, ngr\u00ebnia e llojit t\u00eb duhur t\u00eb karbohidrateve mund t\u00eb jet\u00eb nj\u00eb zgjedhje e mir\u00eb kur jeni t\u00eb d\u00ebshp\u00ebruar. P\u00ebrmbajuni buk\u00ebs me drith\u00ebra t\u00eb plota dhe karbohidrateve t\u00eb tjera t\u00eb sh\u00ebndetshme. P\u00ebrpiquni t\u00eb q\u00ebndroni larg ushqimeve me sheqer dhe konsumoni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>frutat<\/li><li>perimet<\/li><li>ushqimet e pasura me fibra<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Omega 3<\/h2>\n\n\n\n<p>P\u00ebrfitimi kryesor i lidhur me omega-3 \u00ebsht\u00eb p\u00ebrmir\u00ebsimi i funksionit t\u00eb trurit. Megjithat\u00eb, disa studime kan\u00eb treguar se ushqimet q\u00eb p\u00ebrmbajn\u00eb omega-3 mund t&#8217;ju ndihmojn\u00eb gjithashtu t\u00eb menaxhoni simptomat tuaja t\u00eb depresionit. Ushqimet q\u00eb jan\u00eb burime t\u00eb mira t\u00eb omega-3 jan\u00eb:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>peshku<\/li><li>arrat<\/li><li>vaji lirit<\/li><li>arrat<\/li><li>perimet me gjethe jeshile<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamina D<\/h2>\n\n\n\n<p>Disa studime kan\u00eb treguar se njer\u00ebzit q\u00eb kan\u00eb nivele t\u00eb mang\u00ebta t\u00eb vitamin\u00ebs D kan\u00eb m\u00eb shum\u00eb d\u00ebshir\u00eb t\u00eb p\u00ebrjetojn\u00eb simptoma t\u00eb lidhura me depresionin. Ju mund ta merrni vitamin\u00ebn D nga dielli, por mund ta merrni edhe nga ushqimi. Sigurohuni q\u00eb t\u00eb hani rregullisht ushqime q\u00eb p\u00ebrmbajn\u00eb vitamin\u00eb D, t\u00eb tilla si:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>peshku<\/li><li>portokalli<\/li><li>qum\u00ebshti<\/li><li>mishi vi\u00e7it<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Si p\u00ebrfundim:<\/h2>\n\n\n\n<p>P\u00ebrfitimet e shumta fizike t\u00eb mbajtjes s\u00eb nj\u00eb diete t\u00eb ekuilibruar dhe t\u00eb sh\u00ebndetshme jan\u00eb t\u00eb njohura. Megjithat\u00eb, ju mund t\u00eb mos e dini se si t\u00eb nj\u00ebjtat k\u00ebshilla t\u00eb thjeshta diete mund t\u00eb ndihmojn\u00eb n\u00eb ngritjen e humorit, niveleve t\u00eb energjis\u00eb dhe nj\u00eb ndjenj\u00eb t\u00eb p\u00ebrgjithshme t\u00eb mir\u00ebqenies. Kur ndiheni t\u00eb d\u00ebshp\u00ebruar, apo edhe t\u00eb ndikuar negativisht nga ndryshimi i stin\u00ebve, njohja e ushqimeve t\u00eb duhura p\u00ebr t\u00eb ngr\u00ebn\u00eb mund t&#8217;ju ndihmoj\u00eb t&#8217;i kap\u00ebrceni ato simptoma dhe t\u00eb mbani larg depresionin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ndonj\u00ebher\u00eb, kur jan\u00eb n\u00eb depresion, njer\u00ebzit han\u00eb p\u00ebr t&#8217;i ndihmuar ata t\u00eb p\u00ebrballen ose p\u00ebr t&#8217;i b\u00ebr\u00eb ata t\u00eb ndihen m\u00eb mir\u00eb. Fatkeq\u00ebsisht, ushqimet q\u00eb njer\u00ebzit p\u00ebrdorin kan\u00eb efekt t\u00eb kund\u00ebrt. Ngr\u00ebnia e ushqimeve t\u00eb pad\u00ebshiruara kur jeni n\u00eb depresion mund t&#8217;ju b\u00ebj\u00eb t\u00eb ndiheni edhe m\u00eb keq. Disa nga fajtor\u00ebt m\u00eb t\u00eb k\u00ebqij jan\u00eb [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1431,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[744],"tags":[],"class_list":["post-1430","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendeti"],"acf":[],"jetpack_featured_media_url":"https:\/\/gjiniherbal.com\/wp-content\/uploads\/2022\/09\/thought-catalog-fnztlIb52gU-unsplash-scaled.jpg","jetpack-related-posts":[],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/posts\/1430","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/comments?post=1430"}],"version-history":[{"count":1,"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/posts\/1430\/revisions"}],"predecessor-version":[{"id":1432,"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/posts\/1430\/revisions\/1432"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/media\/1431"}],"wp:attachment":[{"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/media?parent=1430"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/categories?post=1430"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gjiniherbal.com\/en_us\/wp-json\/wp\/v2\/tags?post=1430"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}