T\u00eb kujdesesh p\u00ebr zemr\u00ebn shpesh duket si nj\u00eb problem p\u00ebr t\u00eb nes\u00ebrmen.<\/p>\n
N\u00eb fund t\u00eb fundit, d\u00ebmtimi i k\u00ebtij organi zakonisht grumbullohet n\u00eb heshtje: pllakat formohen n\u00eb arterie ose tensioni i gjakut rritet gradualisht p\u00ebr vite me radh\u00eb pa simptoma t\u00eb dukshme derisa ndodh nj\u00eb problem serioz dhe d\u00ebshiron t\u00eb kishe nd\u00ebrhyr\u00eb m\u00eb her\u00ebt.<\/p>\n
Pik\u00ebrisht p\u00ebr k\u00ebt\u00eb arsye kardiolog\u00ebt sugjerojn\u00eb t\u00eb rishikosh stilin e jetes\u00ebs q\u00eb tani, duke p\u00ebrfshir\u00eb jo vet\u00ebm krijimin e zakoneve t\u00eb sh\u00ebndetshme, por edhe heqjen dor\u00eb nga disa t\u00eb tjera q\u00eb nuk e mb\u00ebshtesin sh\u00ebndetin e zemr\u00ebs.<\/p>\n
Ndoshta mund t\u00eb p\u00ebrmend\u00ebsh dy nga zakonet m\u00eb t\u00eb d\u00ebmshme p\u00ebr zemr\u00ebn: pirjen e duhanit dhe konsumimin e alkoolit.<\/p>\n
Duhani d\u00ebmton en\u00ebt e gjakut dhe rrit rrezikun p\u00ebr mpiksje gjaku, nd\u00ebrsa alkooli mund t\u00eb rris\u00eb tensionin. Por ka edhe disa sjellje t\u00eb p\u00ebrditshme q\u00eb mund t\u00eb rrezikojn\u00eb sh\u00ebndetin afatgjat\u00eb t\u00eb zemr\u00ebs. M\u00eb posht\u00eb, gjasht\u00eb kardiolog\u00eb tregojn\u00eb gj\u00ebrat e zakonshme q\u00eb ata vet\u00eb p\u00ebrpiqen t\u2019i shmangin p\u00ebr t\u00eb mbrojtur zemr\u00ebn.<\/p>\n
1. Shmangin sa m\u00eb shum\u00eb mishin e kuq, ushqimet e skuqura dhe ato shum\u00eb t\u00eb p\u00ebrpunuara<\/p>\n
Ky ishte zakoni kryesor q\u00eb p\u00ebrmend\u00ebn pothuajse t\u00eb gjith\u00eb kardiolog\u00ebt. Julie Delphin, kardiologe n\u00eb NYU Langone Health, thot\u00eb se gjat\u00eb jav\u00ebs ndjek nj\u00eb diet\u00eb dhe mish t\u00eb kuq konsumon vet\u00ebm n\u00eb fundjav\u00eb, si m\u00ebnyr\u00eb p\u00ebr t\u00eb kufizuar sasin\u00eb pa qen\u00eb nevoja t\u00eb num\u00ebroj\u00eb porcionet.<\/p>\n
Nd\u00ebrkoh\u00eb Sonia Tolani nga Columbia University Irving Medical Center kufizon mishin e kuq, ushqimet e skuqura dhe ushqimet ultra t\u00eb p\u00ebrpunuara duke ndjekur nj\u00eb diet\u00eb mesdhetare. Kjo diet\u00eb p\u00ebrdor vajin e ullirit si yndyr\u00ebn kryesore dhe mb\u00ebshtetet n\u00eb proteina m\u00eb t\u00eb lehta si peshku dhe bishtajoret.<\/p>\n
Sipas kardiologes Megha Agar\u00ebal nga UCLA Health, kjo m\u00ebnyr\u00eb ushqyerjeje ul yndyrnat e ngopura q\u00eb rrisin kolesterolin. Nd\u00ebrkoh\u00eb ushqimet shum\u00eb t\u00eb p\u00ebrpunuara si biskotat dhe patatinat kan\u00eb shpesh shum\u00eb sheqer dhe krip\u00eb, nj\u00eb kombinim q\u00eb rrit tensionin e gjakut.<\/p>\n
2. Nuk ndjekin dieta ekstreme apo st\u00ebrvitje t\u00eb tep\u00ebrta<\/p>\n
Ndryshimet drastike n\u00eb stilin e jetes\u00ebs nuk jan\u00eb zgjidhja, thot\u00eb Emily Lau, kardiologe n\u00eb Brigham and Women\u2019s Hospital.<\/p>\n
\u201cSh\u00ebndeti i zemr\u00ebs \u00ebsht\u00eb nj\u00eb maraton\u00eb, jo nj\u00eb sprint,\u201d shpjegon ajo. \u00c7do rutin\u00eb q\u00eb nuk mund ta mbash p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb ka pak p\u00ebrfitime reale.<\/p>\n
Dieta shum\u00eb t\u00eb rrepta ose programet intensive t\u00eb st\u00ebrvitjes mund t\u00eb ken\u00eb efekt t\u00eb kund\u00ebrt.<\/p>\n
Konsumi i tep\u00ebrt i proteinave mund t\u00eb rris\u00eb rrezikun e grumbullimit t\u00eb pllakave n\u00eb arterie, nd\u00ebrsa kufizimi i karbohidrateve mund t\u00eb ul\u00eb marrjen e antioksidant\u00ebve.<\/p>\n
3. Nuk obsesionohen me nj\u00eb rutin\u00eb \u201cperfekte\u201d ushtrimesh<\/p>\n
Dr. Tolani dikur shkonte n\u00eb palest\u00ebr disa her\u00eb n\u00eb jav\u00eb p\u00ebr st\u00ebrvitje t\u00eb gjata, por me kalimin e koh\u00ebs e kuptoi se ishte m\u00eb e r\u00ebnd\u00ebsishme t\u00eb l\u00ebvizte sa her\u00eb q\u00eb kishte mund\u00ebsi. Tani ajo b\u00ebn sh\u00ebtitje t\u00eb shpejta 20-minut\u00ebshe, disa ushtrime t\u00eb shkurtra ose k\u00ebrcen me f\u00ebmij\u00ebt.<\/p>\n
Edhe Aparna Srinivasan p\u00ebrpiqet t\u00eb shtoj\u00eb aktivitet gjat\u00eb dit\u00ebs, p\u00ebr shembull duke shmangur ashensor\u00ebt. Studimet tregojn\u00eb se edhe pak aktivitet fizik \u00ebsht\u00eb m\u00eb mir\u00eb sesa aspak.<\/p>\n
4. Nuk e ndryshojn\u00eb shpesh orarin e gjumit<\/p>\n
Dr. Lau p\u00ebrpiqet t\u00eb flej\u00eb dhe t\u00eb zgjohet \u00e7do dit\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb. Nj\u00eb orar i \u00e7rregullt i gjumit mund t\u00eb pengoj\u00eb uljen natyrale t\u00eb tensionit gjat\u00eb nat\u00ebs dhe t\u00eb shkaktoj\u00eb inflamacion q\u00eb favorizon bllokimin e arterieve.<\/p>\n
P\u00ebr k\u00ebt\u00eb arsye ajo shmang edhe tundimin p\u00ebr t\u00eb q\u00ebndruar zgjuar von\u00eb duke par\u00eb nj\u00eb episod tjet\u00ebr n\u00eb televizor.<\/p>\n
5. Nuk p\u00ebrdorin shpesh shishe plastike nj\u00ebp\u00ebrdorim\u00ebshe<\/p>\n
Sipas Dr. Agar\u00ebal, shmangia e tyre ndihmon n\u00eb uljen e ekspozimit ndaj mikroplastik\u00ebs. Nj\u00eb studim i vitit 2024 zbuloi se njer\u00ebzit te t\u00eb cil\u00ebt u gjet\u00ebn mikroplastika n\u00eb pllakat e arterieve kishin rreth 4.5 her\u00eb m\u00eb shum\u00eb rrezik p\u00ebr infarkt, goditje n\u00eb tru ose vdekje gjat\u00eb disa viteve pasuese.<\/p>\n
N\u00eb fund, ekspert\u00ebt theksojn\u00eb se nuk b\u00ebhet fjal\u00eb p\u00ebr ndalime absolute.<\/p>\n
Nj\u00eb nat\u00eb pa gjum\u00eb apo nj\u00eb dark\u00eb me biftek her\u00eb pas here nuk do t\u00eb d\u00ebmtoj\u00eb zemr\u00ebn. Ajo q\u00eb ka r\u00ebnd\u00ebsi jan\u00eb ndryshimet e vogla dhe t\u00eb q\u00ebndrueshme n\u00eb stilin e jetes\u00ebs q\u00eb mbahen p\u00ebr vite me radh\u00eb-ato q\u00eb n\u00eb fund b\u00ebjn\u00eb diferenc\u00ebn n\u00eb rrezikun p\u00ebr s\u00ebmundje t\u00eb zemr\u00ebs.<\/p>","protected":false},"excerpt":{"rendered":"
T\u00eb kujdesesh p\u00ebr zemr\u00ebn shpesh duket si nj\u00eb problem p\u00ebr t\u00eb nes\u00ebrmen. N\u00eb fund t\u00eb fundit, d\u00ebmtimi i k\u00ebtij organi zakonisht grumbullohet n\u00eb heshtje: pllakat formohen n\u00eb arterie ose tensioni i gjakut rritet gradualisht p\u00ebr vite me radh\u00eb pa simptoma t\u00eb dukshme derisa ndodh nj\u00eb problem serioz dhe d\u00ebshiron t\u00eb kishe nd\u00ebrhyr\u00eb m\u00eb her\u00ebt. Pik\u00ebrisht […]<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-76430","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/76430","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/comments?post=76430"}],"version-history":[{"count":0,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/76430\/revisions"}],"wp:attachment":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/media?parent=76430"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/categories?post=76430"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/tags?post=76430"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}