{"id":17105,"date":"2019-09-23T17:36:52","date_gmt":"2019-09-23T15:36:52","guid":{"rendered":"http:\/\/redaktori.com\/?p=17105"},"modified":"2019-09-23T17:36:52","modified_gmt":"2019-09-23T15:36:52","slug":"10-menyra-efektive-per-te-parandaluar-semundjet-kardiovaskulare","status":"publish","type":"post","link":"https:\/\/redaktori.com\/?p=17105","title":{"rendered":"10 m\u00ebnyra efektive p\u00ebr t\u00eb parandaluar s\u00ebmundjet kardiovaskulare"},"content":{"rendered":"<p>S\u00ebmundjet kardiovaskulare t\u00eb zemr\u00ebs po p\u00ebrb\u00ebjn\u00eb nj\u00eb shqet\u00ebsim edhe n\u00eb vendin ton\u00eb, pasi kan\u00eb p\u00ebsuar nj\u00eb rritje t\u00eb ndjeshme nga viti n\u00eb vit. N\u00eb shum\u00eb raste, krizat e zemr\u00ebs mund t\u00eb jen\u00eb edhe fatale, madje kan\u00eb filluar t\u00eb shfaqen edhe te t\u00eb rinjt\u00eb. Normalisht q\u00eb nuk duhen neglizhuar vizitat apo konsultat me mjekun dhe \u00ebsht\u00eb i domosdosh\u00ebm nj\u00eb stil jetese sa m\u00eb i sh\u00ebndetsh\u00ebm. M\u00eb posht\u00eb po japim 10-t\u00eb k\u00ebshilla p\u00ebr nj\u00eb zem\u00ebr sa m\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n<p>&nbsp;<\/p>\n<div id=\"beacon_3c03e325d2\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/ads.balkanweb.com\/www\/delivery\/lg.php?bannerid=0&amp;campaignid=0&amp;zoneid=530&amp;loc=http%3A%2F%2Fwww.gsh.al%2F2019%2F09%2F23%2F10-menyra-efektive-per-te-parandaluar-semundjet-kardiovaskulare%2F&amp;referer=http%3A%2F%2Fwww.gsh.al%2F2019%2F09%2F23%2Fpo-shkonin-ne-mort-ja-kush-jane-4-viktimat-ne-aksidentin-e-elbasanit%2F&amp;cb=3c03e325d2\" alt=\"\" width=\"0\" height=\"0\" \/><\/div>\n<p><ins><\/p>\n<div id=\"beacon_35af26daf8\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/ads.balkanweb.com\/www\/delivery\/lg.php?bannerid=0&amp;campaignid=0&amp;zoneid=531&amp;loc=http%3A%2F%2Fwww.gsh.al%2F2019%2F09%2F23%2F10-menyra-efektive-per-te-parandaluar-semundjet-kardiovaskulare%2F&amp;referer=http%3A%2F%2Fwww.gsh.al%2F2019%2F09%2F23%2Fpo-shkonin-ne-mort-ja-kush-jane-4-viktimat-ne-aksidentin-e-elbasanit%2F&amp;cb=35af26daf8\" alt=\"\" width=\"0\" height=\"0\" \/><\/div>\n<p><\/ins><br \/>\n<ins><\/p>\n<div id=\"beacon_832a7c6318\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/ads.balkanweb.com\/www\/delivery\/lg.php?bannerid=0&amp;campaignid=0&amp;zoneid=367&amp;loc=http%3A%2F%2Fwww.gsh.al%2F2019%2F09%2F23%2F10-menyra-efektive-per-te-parandaluar-semundjet-kardiovaskulare%2F&amp;referer=http%3A%2F%2Fwww.gsh.al%2F2019%2F09%2F23%2Fpo-shkonin-ne-mort-ja-kush-jane-4-viktimat-ne-aksidentin-e-elbasanit%2F&amp;cb=832a7c6318\" alt=\"\" width=\"0\" height=\"0\" \/><\/div>\n<p><\/ins><\/p>\n<p>&nbsp;<\/p>\n<p><strong>1.Hiqni dor\u00eb nga pirja e duhanit<\/strong><br \/>\nPirja e duhanit \u00ebsht\u00eb nj\u00eb nga shkaqet kryesore t\u00eb s\u00ebmundjeve koronare t\u00eb zemr\u00ebs, k\u00ebshtu q\u00eb gj\u00ebja m\u00eb e mir\u00eb \u00ebsht\u00eb t\u00eb hiqni dor\u00eb sa m\u00eb shpejt p\u00ebr nj\u00eb zem\u00ebr m\u00eb t\u00eb sh\u00ebndetshme. Rreth nj\u00eb vit pasi ta keni l\u00ebn\u00eb duhanin, rreziku p\u00ebr nj\u00eb atak n\u00eb zem\u00ebr do t\u00eb p\u00ebrgjysmohet. K\u00ebshtu q\u00eb k\u00ebrkoni ndihm\u00eb dhe k\u00ebshilla nga mjeku juaj p\u00ebr ta l\u00ebn\u00eb sa m\u00eb shpejt pirjen e duhanit.<\/p>\n<p><strong>2.Kryeni aktivitet fizik<\/strong><br \/>\nN\u00eb momentin q\u00eb jeni sa m\u00eb aktiv dhe merreni edhe me sport, rrezikshm\u00ebria e zhvillimit t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs mund t\u00eb zvog\u00eblohet, gjithashtu iu ndihmon n\u00eb reduktimin e stresit. K\u00ebshtu q\u00eb p\u00ebrpiquni t\u00eb b\u00ebni rreth 150 minuta aktivitet aerobik me intensitet t\u00eb moderuar \u00e7do jav\u00eb. Nj\u00eb m\u00ebnyr\u00eb p\u00ebr t\u00eb arritur k\u00ebt\u00eb objektiv \u00ebsht\u00eb duke b\u00ebr\u00eb 30 minuta aktivitet n\u00eb pes\u00eb dit\u00eb n\u00eb jav\u00eb.<\/p>\n<p><strong>3.Menaxhoni pesh\u00ebn<\/strong><br \/>\nDuke qen\u00eb mbi pesh\u00eb mund t\u00eb rrisni rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs. Mbani nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme dhe t\u00eb ekuilibruar, t\u00eb ul\u00ebt n\u00eb yndyr\u00eb dhe sheqer, dhe konsumoni sa m\u00eb shum\u00eb fruta dhe perime, t\u00eb kombinuara me aktivitet fizik t\u00eb rregullt. N\u00ebse jeni mbipesh\u00eb, provoni planin p\u00ebr t\u00eb humbur kilogram.<\/p>\n<p><strong>4.Hani m\u00eb shum\u00eb fibra<\/strong><br \/>\nHani shum\u00eb fibra p\u00ebr t\u00eb ndihmuar n\u00eb uljen e rrezikut t\u00eb s\u00ebmundjes s\u00eb zemr\u00ebs, madje synoni t\u00eb konsumoni t\u00eb pakt\u00ebn 30gram n\u00eb dit\u00eb. Hani fibra nga nj\u00eb shum\u00ebllojshm\u00ebri burimesh, t\u00eb tilla si buk\u00eb me miell, krunde, t\u00ebrsh\u00ebra dhe drith\u00ebra t\u00eb integruara, patate me l\u00ebkurat e tyre dhe shum\u00eb fruta e perime.<\/p>\n<p><strong>5.Mos konsumoni shum\u00eb yndyr\u00eb<\/strong><\/p>\n<div id=\"videoad\"><\/div>\n<p>N\u00eb momentin q\u00eb konsumoni ushqime q\u00eb kan\u00eb nivele t\u00eb larta yndyre t\u00eb ngopur, jeni t\u00eb predispozuar q\u00eb niveli i kolesterolit n\u00eb gjaku t\u00eb rritet. P\u00ebr pasoj\u00eb, rreziku q\u00eb t\u00eb prekeni nga s\u00ebmundjet kardiovaskulare, rritet. K\u00ebshtu q\u00eb zgjidhni t\u00eb konsumoni produkte mishi dhe qum\u00ebshti me yndyr\u00eb t\u00eb ul\u00ebt.<\/p>\n<p><strong>6.Konsumoni fruta dhe perime<\/strong><br \/>\nHani nj\u00eb shum\u00ebllojshm\u00ebri t\u00eb frutave dhe perimeve n\u00eb dit\u00eb, pasi jan\u00eb nj\u00eb burim i mir\u00eb i fibrave, vitaminave dhe mineraleve. Ka shum\u00eb m\u00ebnyra t\u00eb shijshme konsumimi, si duke shtuar fruta t\u00eb cop\u00ebtuara n\u00eb drith\u00ebra ose duke p\u00ebrfshir\u00eb perimet n\u00eb salcat e makaronave.<\/p>\n<p><strong>7.Mos e teproni me krip\u00ebn<\/strong><br \/>\nP\u00ebr t\u00eb ruajtur presionin e sh\u00ebndetsh\u00ebm t\u00eb gjakut, mos p\u00ebrdorni krip\u00eb n\u00eb tryez\u00eb dhe provoni t\u00eb shtoni m\u00eb pak n\u00eb gatimin tuaj. Sapo t\u00eb m\u00ebsoheni me shijen e ushqimit pa krip\u00eb t\u00eb shtuar, ju mund ta eliminoni zakonin e konsumimit n\u00eb sasi t\u00eb m\u00ebdha. Por duhet t\u00eb kini kujdes p\u00ebr nivelet e larta t\u00eb krip\u00ebs n\u00eb ushqimet e gatshme. K\u00ebshtu q\u00eb kontrolloni etiketat e ushqimit, pasi nuk duhet t\u00eb ket\u00eb m\u00eb shum\u00eb se 1.5 gram\u00eb krip\u00eb (ose 0.6gram natriumi) p\u00ebr 100 g. T\u00eb rriturit duhet t\u00eb han\u00eb m\u00eb pak se 6 gram\u00eb krip\u00eb n\u00eb dit\u00eb n\u00eb total, pra rreth nj\u00eb lug\u00eb \u00e7aji.<\/p>\n<p><strong>8. Hani peshk<\/strong><br \/>\nHani peshk t\u00eb pakt\u00ebn dy her\u00eb n\u00eb jav\u00eb, duke p\u00ebrfshir\u00eb nj\u00eb pjes\u00eb t\u00eb peshkut me vaj. Peshqit si sardelet, toni i fresk\u00ebt dhe salmoni jan\u00eb nj\u00eb burim i yndyrave omega-3, t\u00eb cilat mund t\u00eb ndihmojn\u00eb n\u00eb mbrojtjen nga s\u00ebmundjet e zemr\u00ebs.<\/p>\n<p><strong>9.Pini m\u00eb pak alkool<\/strong><br \/>\nMos harroni se alkooli p\u00ebrmban kalori. Pirja e rregullt m\u00eb shum\u00eb se normalja mund t\u00eb ket\u00eb nj\u00eb ndikim t\u00eb duksh\u00ebm n\u00eb belin tuaj. P\u00ebrpiquni t\u00eb mbani kufijt\u00eb e alkoolit t\u00eb rekomanduar ditor p\u00ebr t\u00eb zvog\u00ebluar rrezikun e problemeve serioze me sh\u00ebndetin, duke p\u00ebrfshir\u00eb rreziqet p\u00ebr s\u00ebmundjet e zemr\u00ebs.<\/p>\n<p><strong>10.Lexoni etiket\u00ebn e ushqimit<\/strong><br \/>\nKur b\u00ebni pazar \u00ebsht\u00eb nj\u00eb ide e mir\u00eb p\u00ebr t\u00eb par\u00eb etiket\u00ebn mbi paketimin e ushqimit dhe pijes p\u00ebr t\u00eb par\u00eb sa kalori dhe sa yndyr\u00eb, krip\u00eb dhe sheqer p\u00ebrmban produkti. Ajo \u00e7ka p\u00ebrmban ky ushqim dhe se si p\u00ebrshtatet me pjes\u00ebn tjet\u00ebr t\u00eb diet\u00ebs tuaj do t\u2019ju ndihmoj\u00eb t\u00eb b\u00ebni zgjedhje m\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u00ebmundjet kardiovaskulare t\u00eb zemr\u00ebs po p\u00ebrb\u00ebjn\u00eb nj\u00eb shqet\u00ebsim edhe n\u00eb vendin ton\u00eb, pasi kan\u00eb p\u00ebsuar nj\u00eb rritje t\u00eb ndjeshme nga viti n\u00eb vit. N\u00eb shum\u00eb raste, krizat e zemr\u00ebs mund t\u00eb jen\u00eb edhe fatale, madje kan\u00eb filluar t\u00eb shfaqen edhe te t\u00eb rinjt\u00eb. Normalisht q\u00eb nuk duhen neglizhuar vizitat apo konsultat me mjekun dhe \u00ebsht\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":17106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 m\u00ebnyra efektive p\u00ebr t\u00eb parandaluar s\u00ebmundjet kardiovaskulare - Informohu qart\u00ebsisht!<\/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:\/\/redaktori.com\/?p=17105\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 m\u00ebnyra efektive p\u00ebr t\u00eb parandaluar s\u00ebmundjet kardiovaskulare - Informohu qart\u00ebsisht!\" \/>\n<meta property=\"og:description\" content=\"S\u00ebmundjet kardiovaskulare t\u00eb zemr\u00ebs po p\u00ebrb\u00ebjn\u00eb nj\u00eb shqet\u00ebsim edhe n\u00eb vendin ton\u00eb, pasi kan\u00eb p\u00ebsuar nj\u00eb rritje t\u00eb ndjeshme nga viti n\u00eb vit. N\u00eb shum\u00eb raste, krizat e zemr\u00ebs mund t\u00eb jen\u00eb edhe fatale, madje kan\u00eb filluar t\u00eb shfaqen edhe te t\u00eb rinjt\u00eb. 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