{"id":37505,"date":"2024-11-17T00:10:04","date_gmt":"2024-11-17T00:10:04","guid":{"rendered":"https:\/\/radiojehona.com\/?p=37505"},"modified":"2024-11-17T00:10:05","modified_gmt":"2024-11-17T00:10:05","slug":"a-jane-te-mjaftueshme-5-ore-gjume","status":"publish","type":"post","link":"https:\/\/radiojehona.mk\/?p=37505","title":{"rendered":"A jan\u00eb t\u00eb mjaftueshme 5 or\u00eb gjum\u00eb?"},"content":{"rendered":"\n

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Screenshot<\/figcaption><\/figure>\n\n\n\n

Jo, pes\u00eb or\u00eb gjum\u00eb nuk jan\u00eb t\u00eb mjaftueshme p\u00ebr shumic\u00ebn e t\u00eb rriturve. Ekspert\u00ebt rekomandojn\u00eb t\u00eb pakt\u00ebn shtat\u00eb or\u00eb gjum\u00eb n\u00eb nat\u00eb p\u00ebr t\u00eb ruajtur sh\u00ebndetin fizik dhe mendor. Nd\u00ebrsa individ\u00eb t\u00eb rrall\u00eb me nj\u00eb mutacion gjenetik mund t\u00eb funksionojn\u00eb mir\u00eb me m\u00eb pak gjum\u00eb, shumica e njer\u00ebzve kan\u00eb nevoj\u00eb p\u00ebr m\u00eb shum\u00eb p\u00ebr mir\u00ebqenie optimale. T\u00eb flesh vazhdimisht vet\u00ebm pes\u00eb or\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb rreziqe t\u00eb m\u00ebdha p\u00ebr sh\u00ebndetin, si n\u00eb afat t\u00eb shkurt\u00ebr ashtu edhe n\u00eb afat t\u00eb gjat\u00eb. \u00a0<\/p>\n\n\n\n

Mungesa e mjaftueshme e gjumit ndikon n\u00eb funksionimin kognitiv, duke sjell\u00eb v\u00ebshtir\u00ebsi me p\u00ebrqendrimin, kujtes\u00ebn dhe koh\u00ebn e reagimit. Ju mund t\u00eb ndiheni t\u00eb irrituar ose t\u00eb vini re nj\u00eb performanc\u00eb t\u00eb ul\u00ebt n\u00eb pun\u00eb ose shkoll\u00eb. Gjithashtu, mungesa e gjumit mund t\u00eb d\u00ebmtoj\u00eb gjykimin dhe koordinimin, duke rritur gjasat p\u00ebr aksidente. Hulumtimet tregojn\u00eb se mungesa e gjumit mund t\u00eb ket\u00eb efekte t\u00eb ngjashme me ato t\u00eb dehjes.<\/p>\n\n\n\n

T\u00eb flesh vazhdimisht m\u00eb pak se gjasht\u00eb or\u00eb n\u00eb nat\u00eb shoq\u00ebrohet me nj\u00eb rrezik t\u00eb shtuar t\u00eb s\u00ebmundjeve kronike si presioni i lart\u00eb i gjakut, s\u00ebmundjet e zemr\u00ebs, s\u00ebmundjet e veshkave, diabeti dhe goditja n\u00eb tru. Mungesa e gjumit lidhet gjithashtu me probleme t\u00eb sh\u00ebndetit mendor, p\u00ebrfshir\u00eb depresionin dhe ankthin, dhe mund t\u00eb kontribuoj\u00eb n\u00eb s\u00ebmundje neurologjike si Alzheimer-i. Me kalimin e koh\u00ebs, gjumi i pamjaftuesh\u00ebm dob\u00ebson sistemin imunitar dhe p\u00ebrshpejton procesin e plakjes.  <\/p>\n\n\n\n

Sa gjum\u00eb ju nevojitet?  <\/strong><\/p>\n\n\n\n

Koh\u00ebzgjatja e rekomanduar e gjumit ndryshon sipas mosh\u00ebs:  <\/p>\n\n\n\n

– Foshnjat (4\u201312 muaj): 12\u201316 or\u00eb (p\u00ebrfshir\u00eb dremitjet)  <\/p>\n\n\n\n

– F\u00ebmij\u00ebt e vegj\u00ebl (1\u20132 vje\u00e7): 11\u201314 or\u00eb (p\u00ebrfshir\u00eb dremitjet)  <\/p>\n\n\n\n

– Parashkollor\u00ebt (3\u20135 vje\u00e7): 10\u201313 or\u00eb (p\u00ebrfshir\u00eb dremitjet)  <\/p>\n\n\n\n

– F\u00ebmij\u00ebt n\u00eb mosh\u00eb shkollore (6\u201312 vje\u00e7): 9\u201312 or\u00eb  <\/p>\n\n\n\n

– Adoleshent\u00ebt (13\u201318 vje\u00e7): 8\u201310 or\u00eb  <\/p>\n\n\n\n

– T\u00eb rriturit (18+): 7+ or\u00eb  <\/p>\n\n\n\n

Shumica e t\u00eb rriturve p\u00ebrfshihen n\u00eb diapazonin prej shtat\u00eb deri n\u00eb n\u00ebnt\u00eb or\u00eb, megjith\u00ebse nevojat individuale mund t\u00eb ndryshojn\u00eb paksa n\u00eb var\u00ebsi t\u00eb faktor\u00ebve si gjenetika, stili i jetes\u00ebs dhe sh\u00ebndeti.  <\/p>\n\n\n\n

P\u00ebrmir\u00ebsimi i cil\u00ebsis\u00eb s\u00eb gjumit  <\/strong><\/p>\n\n\n\n

P\u00ebrve\u00e7 koh\u00ebzgjatjes, cil\u00ebsia e gjumit \u00ebsht\u00eb thelb\u00ebsore. \u00c7rregullime t\u00eb gjumit si pagjum\u00ebsia ose apnea e gjumit mund t\u00eb prishin ciklet tuaja t\u00eb gjumit, duke ju l\u00ebn\u00eb t\u00eb ndiheni t\u00eb pagjum\u00eb edhe pse keni fjetur mjaftuesh\u00ebm or\u00eb. P\u00ebr t\u00eb p\u00ebrmir\u00ebsuar cil\u00ebsin\u00eb dhe sasin\u00eb e gjumit, merrni parasysh k\u00ebshillat e m\u00ebposhtme:  <\/p>\n\n\n\n

– Kufizoni p\u00ebrdorimin e pajisjeve elektronike: Shmangni pajisjet 30\u201360 minuta para gjumit, pasi drita blu mund t\u00eb vonoj\u00eb fillimin e gjumit.  <\/p>\n\n\n\n

– Reduktoni substancat: Minimizoni konsumin e kafein\u00ebs dhe alkoolit, ve\u00e7an\u00ebrisht af\u00ebr orarit t\u00eb gjumit.  <\/p>\n\n\n\n

– Ushtrohuni rregullisht: Aktiviteti fizik ndihmon p\u00ebr nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb, por shmangni ushtrimet e forta af\u00ebr orarit t\u00eb gjumit.  <\/p>\n\n\n\n

– Krijoni nj\u00eb rutin\u00eb: Shkoni n\u00eb shtrat dhe zgjohuni n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb \u00e7do dit\u00eb, edhe gjat\u00eb fundjavave.  <\/p>\n\n\n\n

N\u00ebse gjumi i dob\u00ebt vazhdon ose ndikon n\u00eb jet\u00ebn tuaj t\u00eb p\u00ebrditshme, konsultohuni me nj\u00eb ofrues sh\u00ebndet\u00ebsor. Trajtimi i problemeve baz\u00eb si stresi, zakonet e k\u00ebqija ose s\u00ebmundjeve mund t\u00eb sjell\u00eb ndryshime t\u00eb m\u00ebdha.  <\/p>\n\n\n\n

Ndon\u00ebse disa njer\u00ebz mund t\u00eb p\u00ebrshtaten me pak gjum\u00eb, t\u00eb flesh rregullisht vet\u00ebm pes\u00eb or\u00eb mund t\u00eb d\u00ebmtoj\u00eb sh\u00ebndetin tuaj fizik dhe mendor. Jepini p\u00ebrpar\u00ebsi pushimit p\u00ebr t\u00eb siguruar mir\u00ebqenie dhe produktivitet afatgjat\u00eb. <\/p>\n","protected":false},"excerpt":{"rendered":"

Jo, pesë orë gjumë nuk janë të mjaftueshme për shumicën e të rriturve. Ekspertët rekomandojnë të paktën shtatë orë gjumë në natë për të ruajtur shëndetin fizik dhe mendor. Ndërsa individë të rrallë me një mutacion gjenetik mund të funksionojnë mirë me më pak gjumë, shumica e njerëzve kanë nevojë për më shumë për mirëqenie […]<\/p>\n","protected":false},"author":2,"featured_media":37506,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[568],"tags":[],"class_list":["post-37505","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kuriozitete"],"_links":{"self":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/37505","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=37505"}],"version-history":[{"count":1,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/37505\/revisions"}],"predecessor-version":[{"id":37507,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/37505\/revisions\/37507"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/media\/37506"}],"wp:attachment":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=37505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=37505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=37505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}