{"id":34053,"date":"2018-10-26T11:24:04","date_gmt":"2018-10-26T09:24:04","guid":{"rendered":"http:\/\/www.fjala.info\/?p=34053"},"modified":"2018-10-26T11:24:04","modified_gmt":"2018-10-26T09:24:04","slug":"si-duhet-te-ushqeheni-ne-fazen-e-menopauzes","status":"publish","type":"post","link":"https:\/\/jehonashqiptare.al\/fjala\/si-duhet-te-ushqeheni-ne-fazen-e-menopauzes\/","title":{"rendered":"SI DUHET T\u00cb USHQEHENI N\u00cb FAZ\u00cbN E MENOPAUZ\u00cbS ?"},"content":{"rendered":"<blockquote><p><em>Megjith\u00ebse menopauza mund t\u00eb jet\u00eb nj\u00eb periudh\u00eb sfiduese p\u00ebr shumic\u00ebn e grave, ka disa gj\u00ebra q\u00eb mund t\u00eb b\u00ebhen p\u00ebr t\u00eb mbajtur sh\u00ebndetin e duhur edhe n\u00eb k\u00ebt\u00eb faz\u00eb.<\/em><\/p><\/blockquote>\n<p><strong>AJSHE LEKA<\/strong><\/p>\n<p>Nivelet e hormoneve n\u00eb r\u00ebnie, sidomos estrogjeni, stresi dhe gjumi i pap\u00ebrshtatsh\u00ebm, b\u00ebjn\u00eb q\u00eb disa femra gjat\u00eb menopauz\u00ebs t\u00eb jen\u00eb t\u00eb prira p\u00ebr t\u00eb fituar pesh\u00eb, ve\u00e7an\u00ebrisht n\u00eb pjes\u00ebn e barkut. P\u00ebr fat t\u00eb keq, shtimi n\u00eb pesh\u00eb gjat\u00eb menopauz\u00ebs nuk \u00ebsht\u00eb vet\u00ebm nj\u00eb gj\u00eb e pak\u00ebndshme, por dhe e d\u00ebmshme p\u00ebr sh\u00ebndetin. Yndyra q\u00eb shtresohet n\u00ebn muret e barkut, nd\u00ebrlidhet me nj\u00eb rritje t\u00eb rrezikut p\u00ebr s\u00ebmundje t\u00eb zemr\u00ebs, presion t\u00eb lart\u00eb t\u00eb gjakut dhe rezistenc\u00eb t\u00eb insulin\u00ebs, gj\u00eb q\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb diabet.<\/p>\n<p>Ka disa gj\u00ebra q\u00eb mund t\u00eb b\u00ebhen p\u00ebr t\u00eb mbajtur sh\u00ebndetin e duhur edhe n\u00eb k\u00ebt\u00eb faz\u00eb mjaft sfiduese p\u00ebr shumic\u00ebn e grave. Me nj\u00eb m\u00ebnyr\u00eb jetese aktive dhe nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme, mund t\u00eb ndiheni m\u00eb rehat gjat\u00eb k\u00ebsaj periudhe t\u00eb jet\u00ebs suaj.<\/p>\n<p>\u2022 <strong>Aktivitetet fizike<\/strong><br \/>\nTeksa plakemi, natyrisht q\u00eb humbim pesh\u00ebn e muskujve. N\u00ebse nuk e z\u00ebvend\u00ebsojm\u00eb at\u00eb muskul t\u00eb humbur, trupi yn\u00eb do t\u00eb ket\u00eb m\u00eb pak muskuj, gj\u00eb q\u00eb do t\u00eb ngadal\u00ebsoj\u00eb nivelin metabolik. Q\u00ebndrimi aktiv fizik n\u00eb vitet &#8217;40 dhe &#8217;50 t\u00eb mosh\u00ebs, ndihmon n\u00eb ruajtjen e metabolizmit tuaj.<br \/>\nL\u00ebvizja duhet t\u00eb jet\u00eb pjes\u00eb e rutin\u00ebs tuaj t\u00eb p\u00ebrditshme. Udh\u00ebzimet e aktiviteteve fizike komb\u00ebtare rekomandojn\u00eb nj\u00eb minimum prej 150 minutash n\u00eb jav\u00eb t\u00eb aktivitetit aerobik si dhe st\u00ebrvitje t\u00eb forta, t\u00eb pakt\u00ebn dy her\u00eb n\u00eb jav\u00eb.<\/p>\n<p>\u2022 <strong>T\u00eb ushqyerit e sh\u00ebndetsh\u00ebm <\/strong><br \/>\nUshqimet e m\u00ebposhtme jan\u00eb ve\u00e7an\u00ebrisht t\u00eb dobishme p\u00ebr grat\u00eb n\u00eb faz\u00ebn para menopauz\u00ebs, ose gjat\u00eb menopauz\u00ebs:<br \/>\nBananet s\u00eb bashku me kajsit\u00eb, avokadot dhe patatet e \u00ebmbla, p\u00ebrb\u00ebjn\u00eb sasi t\u00eb larta t\u00eb kaliumit, gj\u00eb q\u00eb ndihmojn\u00eb n\u00eb rregullimin e presionit t\u00eb gjakut.<\/p>\n<p>Boronica \u00ebsht\u00eb plot me antioksidant\u00eb t\u00eb cil\u00ebt parandalojn\u00eb oksidimin e substancave t\u00eb njohura si radikale t\u00eb lira, vitamin\u00eb C e cila p\u00ebrpos q\u00eb vepron si antioksidant n\u00eb organiz\u00ebm, zvog\u00eblon rritjen e nivelit t\u00eb hormoneve (kortikosteronit), q\u00eb shkakton stresin. Marrja e rregullt e vitamin\u00ebs C mund t\u00eb mbroj\u00eb nga ndikimet e d\u00ebmshme t\u00eb stresit, gjithashtu stimulon sistemin e imunitetit derisa fibrat luajn\u00eb nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb sistemin tret\u00ebs.<\/p>\n<p>Zarzavatet err\u00ebta me gjethe jan\u00eb t\u00eb pasura me kalcium dhe vitamin\u00eb K, t\u00eb cilat ndihmojn\u00eb sh\u00ebndetin e kockave. Grat\u00eb mbi 50 vje\u00e7 duhet t\u00eb marrin 1.200 miligram\u00eb kalcium \u00e7do dit\u00eb.<\/p>\n<p>Peshku salmon dhe ushqimet e pasura me Omega-3 rrisin kolesterolin e mir\u00eb. Peshqit me vaj, gjithashtu jan\u00eb burime t\u00eb mira t\u00eb vitamin\u00ebs D, q\u00eb ndihmon absorbimin e kalciumit. Nevojat ditore p\u00ebr vitamin\u00eb D jan\u00eb 600 UI.<\/p>\n<p>Buk\u00eb t\u00ebr\u00ebsisht me kok\u00ebrr dhe bollgur. Studimet tregojn\u00eb se fibra e tretshme mund t\u00eb ndihmoj\u00eb trupin tuaj t\u00eb heq\u00eb kolesterolin. K\u00ebrkesa p\u00ebr fibra zvog\u00eblohet n\u00eb mosh\u00ebn 50 vje\u00e7, k\u00ebshtu q\u00eb duhet synuar 21 deri n\u00eb 30 gram\u00eb fibra totale n\u00eb dit\u00eb.<\/p>\n<p>Uji nuk siguron energji por sh\u00ebrben p\u00ebr shum\u00eb procese tjera, t\u00eb cilat jan\u00eb shum\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr organizmin ton\u00eb. Mir\u00ebmban temperatur\u00ebn konstante t\u00eb trupit, shp\u00ebrb\u00ebn shum\u00eb materie toksike n\u00eb trup, prandaj njihet p\u00ebr efektin e tij antioksidues etj.<\/p>\n<p>Kosi \u00ebsht\u00eb i pasur me kalcium, q\u00eb padyshim \u00ebsht\u00eb nj\u00eb nga mineralet m\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm p\u00ebr sh\u00ebndetin e kockave dhe nj\u00eb probiotik\u00eb q\u00eb mund t\u00eb ndihmojn\u00eb tretjen, t\u00eb rrit imunitetin si dhe ndihmon shum\u00eb n\u00eb djegien e yndyrave.<\/p>\n<p>Grat\u00eb n\u00eb menopauz\u00eb duhet t\u00eb ken\u00eb kujdes n\u00eb marrjen e natriumit. Kripa \u00ebsht\u00eb thelb\u00ebsore p\u00ebr sh\u00ebndetin, sepse ndihmon n\u00eb ekuilibrin e drejt\u00eb t\u00eb l\u00ebngjeve n\u00eb trup, ndihmon n\u00eb transmetimin e impulseve nervore, si dhe ndikon n\u00eb tkurrjen dhe relaksimin e muskujve, por \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme t\u00eb mos teprohet konsumimi i saj.<br \/>\n&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;&#8230;.<br \/>\n<em>Autorja \u00ebsht\u00eb konsulent\u00eb p\u00ebr nutricion dhe dietologji: <a href=\"http:\/\/facebook.com\/nutricistedietologe\" target=\"_blank\" rel=\"noopener\">facebook.com\/nutricistedietologe<\/a> <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Megjith\u00ebse menopauza mund t\u00eb jet\u00eb nj\u00eb periudh\u00eb sfiduese p\u00ebr shumic\u00ebn e grave, ka disa gj\u00ebra q\u00eb mund t\u00eb b\u00ebhen p\u00ebr t\u00eb mbajtur sh\u00ebndetin e duhur edhe n\u00eb k\u00ebt\u00eb faz\u00eb. AJSHE LEKA Nivelet e hormoneve n\u00eb r\u00ebnie, sidomos estrogjeni, stresi dhe gjumi i pap\u00ebrshtatsh\u00ebm, b\u00ebjn\u00eb q\u00eb disa femra gjat\u00eb menopauz\u00ebs t\u00eb jen\u00eb t\u00eb prira p\u00ebr t\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":34054,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-34053","post","type-post","status-publish","format-standard","has-post-thumbnail","category-artikuj"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>SI DUHET T\u00cb USHQEHENI N\u00cb FAZ\u00cbN E MENOPAUZ\u00cbS ? - FJALA e LIR\u00cb<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jehonashqiptare.al\/fjala\/si-duhet-te-ushqeheni-ne-fazen-e-menopauzes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SI DUHET T\u00cb USHQEHENI N\u00cb FAZ\u00cbN E MENOPAUZ\u00cbS ? - FJALA e LIR\u00cb\" \/>\n<meta property=\"og:description\" content=\"Megjith\u00ebse menopauza mund t\u00eb jet\u00eb nj\u00eb periudh\u00eb sfiduese p\u00ebr shumic\u00ebn e grave, ka disa gj\u00ebra q\u00eb mund t\u00eb b\u00ebhen p\u00ebr t\u00eb mbajtur sh\u00ebndetin e duhur edhe n\u00eb k\u00ebt\u00eb faz\u00eb. 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