{"id":4221,"date":"2021-11-22T21:49:35","date_gmt":"2021-11-22T20:49:35","guid":{"rendered":"https:\/\/drdanijela.mk\/soveti\/aktivitet-fizik\/"},"modified":"2025-12-20T12:39:21","modified_gmt":"2025-12-20T11:39:21","slug":"aktivitet-fizik","status":"publish","type":"soveti","link":"https:\/\/drdanijela.mk\/sq\/soveti\/aktivitet-fizik\/","title":{"rendered":"Aktivitet fizik?!"},"content":{"rendered":"

Me kalimin e viteve, ne fillojm\u00eb t\u00eb plakemi, k\u00ebshtu q\u00eb ndonj\u00ebher\u00eb pritet q\u00eb t\u00eb harrojm\u00eb gj\u00ebra, q\u00eb na duhet m\u00eb shum\u00eb koh\u00eb p\u00ebr t’i kujtuar. Sigurisht, simptoma t\u00eb tilla do t\u00eb shkaktojn\u00eb shqet\u00ebsim tek k\u00ebdo p\u00ebr nj\u00eb s\u00ebmundje t\u00eb mundshme t\u00eb trurit. Shqet\u00ebsimi duhet t\u00eb jet\u00eb m\u00eb i madh p\u00ebr ata q\u00eb vuajn\u00eb nga presioni i lart\u00eb i gjakut ose diabeti. Popullsia e bot\u00ebs po plaket dhe natyrisht n\u00eb k\u00ebt\u00eb proces organet tona plaken. N\u00eb m\u00ebnyr\u00eb q\u00eb plakja e organeve, trurit ton\u00eb, t\u00eb jet\u00eb pjes\u00eb e proceseve fiziologjike t\u00eb mosh\u00ebs s\u00eb shtyr\u00eb dhe t\u00eb shmanget prishja e funksionit t\u00eb tyre, \u00ebsht\u00eb e nevojshme t\u00eb zhvillohen strategji t\u00eb reja dhe t\u00eb ndryshohen stilet e jetes\u00ebs.<\/p>\n

Duke ditur efektin pozitiv dhe t\u00eb d\u00ebshmuar t\u00eb t\u00eb gjitha formave t\u00eb ushtrimeve: gjimnastik\u00eb, \u00e7ikliz\u00ebm, tai chi, joga, ecje, not dhe shum\u00eb t\u00eb tjera, prezantimi i aktivitetit t\u00eb rregullt fizik dhe nj\u00eb lloj forme ushtrimi \u00ebsht\u00eb m\u00eb e thjeshta, por gjithashtu \u00ebsht\u00eb provuar t\u00eb jet\u00eb strategjia m\u00eb efektive.<\/p>\n

Si ndikojn\u00eb ushtrimet dhe aktiviteti fizik n\u00eb tru?<\/strong><\/h5>\n

\"\"Sa i r\u00ebnd\u00ebsish\u00ebm \u00ebsht\u00eb p\u00ebr ju informacioni se qendrat e trurit q\u00eb lidhen me proceset e plakjes dhe q\u00eb d\u00ebshtojn\u00eb kur funksionet njoh\u00ebse dob\u00ebsohen, jan\u00eb n\u00eb fakt t\u00eb nj\u00ebjtat q\u00eb aktivizohen kur ushtrohemi? Ushtrimi aktivizon, rrit aktivitetin e nj\u00eb pjese t\u00eb trurit t\u00eb quajtur hipokampus. Hipokampusi \u00ebsht\u00eb qendra p\u00ebr kujtes\u00ebn afatshkurt\u00ebr, me ndihm\u00ebn e tij ne kujtojm\u00eb informacione t\u00eb reja. Duke aktivizuar k\u00ebt\u00eb qend\u00ebr, n\u00eb m\u00ebnyr\u00eb indirekte ngadal\u00ebsojm\u00eb procesin e plakjes, si dhe proceset e d\u00ebmtimit kognitiv q\u00eb \u00e7ojn\u00eb n\u00eb s\u00ebmundjen e Alzheimerit, ve\u00e7an\u00ebrisht n\u00ebse ushtrohemi \u00e7do dit\u00eb!
\n
Ushtrimi i aktivitetit fizik, qoft\u00eb edhe p\u00ebr nj\u00eb periudh\u00eb t\u00eb shkurt\u00ebr, shkakton ndryshime pozitive n\u00eb sinjalet kimike n\u00eb tru. Un\u00eb paraqes t\u00eb dh\u00ebna nga nj\u00eb studim q\u00eb ekzaminoi efektin e ushtrimeve n\u00eb proceset e rigjenerimit t\u00eb qelizave t\u00eb trurit te pacient\u00ebt me diabet. Subjektet q\u00eb mor\u00ebn pjes\u00eb n\u00eb studim praktikuan bi\u00e7iklet\u00ebn p\u00ebr 30 minuta, gj\u00eb q\u00eb rezultoi n\u00eb nj\u00eb rritje prej 20% t\u00eb proteinave q\u00eb mund\u00ebsojn\u00eb rinovimin e qelizave t\u00eb trurit. Ata gjithashtu p\u00ebrjetuan nj\u00eb rritje prej 14% n\u00eb t\u00eb ashtuquajturit faktor\u00eb t\u00eb rritjes endoteliale vaskulare, t\u00eb cil\u00ebt luajn\u00eb nj\u00eb rol t\u00eb madh n\u00eb procesin e plasticitetit neuronal, pra riorganizimin dhe p\u00ebrshtatjen e trurit. Ecja e shpejt\u00eb ose nj\u00eb ecje efektive n\u00eb natyr\u00eb \u00ebsht\u00eb gjithashtu nj\u00eb ushtrim efektiv. Pastaj thithim nj\u00eb p\u00ebrqendrim m\u00eb t\u00eb lart\u00eb t\u00eb oksigjenit q\u00eb hyn n\u00eb tru, gj\u00eb q\u00eb \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme p\u00ebr nj\u00eb tru t\u00eb sh\u00ebndetsh\u00ebm
\nSi p\u00ebrfundim, ushtrimet 3 her\u00eb n\u00eb jav\u00eb, p\u00ebr t\u00eb pakt\u00ebn 6 muaj, kan\u00eb nj\u00eb efekt pozitiv n\u00eb balancimin dhe p\u00ebrmir\u00ebsimin e t\u00eb gjitha funksioneve t\u00eb trurit dhe p\u00ebrmir\u00ebsojn\u00eb ndjesh\u00ebm kujtes\u00ebn dhe p\u00ebrqendrimin.<\/p>\n

K\u00ebtu jan\u00eb arsyet m\u00eb t\u00eb p\u00ebrsosura p\u00ebr t\u00eb ecur m\u00eb shum\u00eb:<\/strong><\/h5>\n

Ecja i shton vite jet\u00ebgjat\u00ebsis\u00eb suaj<\/strong><\/p>\n

N\u00eb nj\u00eb studim t\u00eb madh t\u00eb botuar vitin e kaluar, u v\u00ebrtetua se sa m\u00eb shum\u00eb t\u00eb ecin njer\u00ebzit mbi 40 vje\u00e7, aq m\u00eb i ul\u00ebt \u00ebsht\u00eb rreziku i vdekjes s\u00eb parakohshme. Studiuesit mor\u00ebn parasysh t\u00eb gjith\u00eb faktor\u00ebt e ndrysh\u00ebm t\u00eb rrezikut t\u00eb subjekteve dhe arrit\u00ebn n\u00eb rezultatet e m\u00ebposhtme: n\u00eb subjektet q\u00eb b\u00ebnin nj\u00eb distanc\u00eb prej 8000 hapash n\u00eb dit\u00eb, rreziku i vdekshm\u00ebris\u00eb ishte gjysma e atyre q\u00eb b\u00ebnin vet\u00ebm 4000 hapa n\u00eb dit\u00eb. Ky zbulim, nd\u00ebr t\u00eb tjera, i detyrohet edhe faktit se ecja dhe ushtrimet fizike tek t\u00eb moshuarit dyfishojn\u00eb rrezikun e goditjes n\u00eb tru. <\/p>\n

Rregullimi i pesh\u00ebs<\/strong><\/p>\n

Me kalimin e viteve, b\u00ebhet shum\u00eb m\u00eb e v\u00ebshtir\u00eb p\u00ebr t\u00eb mbajtur nj\u00eb pesh\u00eb trupore ideale. Ushtrimet kardio jan\u00eb ve\u00e7an\u00ebrisht efektive p\u00ebr humbjen dhe ruajtjen e pesh\u00ebs. <\/p>\n

Forcimi i vizionit<\/strong><\/p>\n

    \n
  • Ecja \u00e7do dit\u00eb \u00ebsht\u00eb po aq e mir\u00eb p\u00ebr shikimin sa edhe ngr\u00ebnia e karotave. Ushtroni dhe ecni \u00e7do dit\u00eb p\u00ebr 60 minuta. zvog\u00eblon rrezikun e njollave t\u00eb mosh\u00ebs dhe rritjen e presionit t\u00eb syve. <\/li>\n
  • Ndihmon p\u00ebr gjum\u00eb t\u00eb mir\u00eb<\/li>\n
  • Shumica e pacient\u00ebve t\u00eb mosh\u00ebs 50-60 vje\u00e7 kan\u00eb nj\u00eb lloj \u00e7rregullimi t\u00eb gjumit. Gjumi i mir\u00eb \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm p\u00ebr imunitet t\u00eb mir\u00eb dhe kujtes\u00eb t\u00eb mir\u00eb. Fillimi i ushtrimeve t\u00eb p\u00ebrditshme dhe ecja kontribuon n\u00eb p\u00ebrmir\u00ebsimin e cil\u00ebsis\u00eb s\u00eb gjumit. <\/li>\n<\/ul>\n

    Aktiviteti fizik ndihmon n\u00eb kontrollin e tensionit, trajtimin dhe parandalimin e depresionit<\/p>\n

    Aktivitetet sportive, nj\u00eb kombinim i meditimit dhe ushtrimeve aerobike jan\u00eb treguar t\u00eb jen\u00eb efektive n\u00eb trajtimin e depresionit te subjektet mbi 50 vje\u00e7. Hiking pastron mendjen tuaj. Sidomos n\u00ebse jeni duke ecur n\u00eb natyr\u00eb ku mbret\u00ebron paqja dhe qet\u00ebsia. <\/p>\n

    T\u00eb gjitha k\u00ebto informacione duhet t\u00eb na b\u00ebjn\u00eb t\u00eb mendojm\u00eb t\u00eb l\u00ebm\u00eb m\u00ebnjan\u00eb t\u00eb pakt\u00ebn 30 minuta. ne dite per veten dhe shendetin tone dhe perfshini ndonje aktivitet fizik… A nuk mendoni se do ia vlente?<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

    Si ndikojn\u00eb ushtrimet dhe aktiviteti fizik n\u00eb tru?<\/p>\n","protected":false},"featured_media":4222,"template":"","class_list":["post-4221","soveti","type-soveti","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/drdanijela.mk\/sq\/wp-json\/wp\/v2\/soveti\/4221","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drdanijela.mk\/sq\/wp-json\/wp\/v2\/soveti"}],"about":[{"href":"https:\/\/drdanijela.mk\/sq\/wp-json\/wp\/v2\/types\/soveti"}],"version-history":[{"count":2,"href":"https:\/\/drdanijela.mk\/sq\/wp-json\/wp\/v2\/soveti\/4221\/revisions"}],"predecessor-version":[{"id":4603,"href":"https:\/\/drdanijela.mk\/sq\/wp-json\/wp\/v2\/soveti\/4221\/revisions\/4603"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drdanijela.mk\/sq\/wp-json\/wp\/v2\/media\/4222"}],"wp:attachment":[{"href":"https:\/\/drdanijela.mk\/sq\/wp-json\/wp\/v2\/media?parent=4221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}