{"id":94417,"date":"2026-03-15T16:55:12","date_gmt":"2026-03-15T16:55:12","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=94417"},"modified":"2026-03-15T16:55:14","modified_gmt":"2026-03-15T16:55:14","slug":"antikancer-david-servan-schreiber","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=94417&lang=sq","title":{"rendered":"Antikancer – David Servan Schreiber"},"content":{"rendered":"\n
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Antikancer<\/strong><\/h1>\n\n\n

David Servan-Schreiber \u00ebsht\u00eb nj\u00eb doktor neuropsikiat\u00ebr dhe studiues francez. Pasi u trajtua dy her\u00eb p\u00ebr nj\u00eb tumor<\/a> malign n\u00eb tru<\/a>, David u b\u00eb nj\u00eb figur\u00eb kryesore n\u00eb angazhimin e tij p\u00ebr qasjet e mjek\u00ebsis\u00eb integruese<\/a> n\u00eb parandalimin dhe trajtimin e kancerit<\/a>. Ai popullarizoi njohurit\u00eb e tij p\u00ebrmes seminareve, ligj\u00ebratave, librave, nj\u00eb blogu dhe librave audio. M\u00eb 24 korrik 2011, gati 20 vjet pas diagnoz\u00ebs, ai vdiq nga kanceri i tij<\/em>. (Burimi nga Wikipedia<\/a>)<\/em><\/p>\n\n\n

T\u00eb gjitha librat e David Servan-Schreiber synojn\u00eb t\u00eb ndihmojn\u00eb n\u00eb uljen e rrezikut nga kanceri; dhe jo vet\u00ebm kaq, ata gjithashtu ofrojn\u00eb udh\u00ebzime p\u00ebr parandalimin e s\u00ebmundjeve t\u00eb tjera kronike si diabeti, s\u00ebmundjet degjenerative si Parkinson dhe Alzheimer, dhe shum\u00eb t\u00eb tjera.<\/p>\n\n\n

\u00cbsht\u00eb e vlefshme t\u00eb eksplorohet vepra e David Servan-Schreiber si udh\u00ebzues p\u00ebr ruajtjen e nj\u00eb stili jetese t\u00eb sh\u00ebndetsh\u00ebm. Megjithat\u00eb, \u00ebsht\u00eb thelb\u00ebsore t\u00eb mbani mend se k\u00ebshillat e tij nuk duhet kurr\u00eb t\u00eb z\u00ebvend\u00ebsojn\u00eb udh\u00ebzimin e personalizuar t\u00eb mjekut tuaj ose ofruesit tuaj t\u00eb kujdesit sh\u00ebndet\u00ebsor.<\/p>\n\n\n

Udh\u00ebzimet kryesore t\u00eb p\u00ebrmbledhura m\u00eb posht\u00eb jan\u00eb marr\u00eb nga libri i tij “The Body Loves the Truth<\/strong>“<\/em> (fr\u00ebngjisht: “Notre corps aime la v\u00e9rit\u00e9”<\/em>). Ky p\u00ebrmbajtje \u00ebsht\u00eb gjithashtu i disponuesh\u00ebm n\u00eb fr\u00ebngjishten origjinale n\u00eb faqen e internetit Psychologies<\/em> (Link<\/a><\/em>), dhe n\u00eb p\u00ebrkthim anglisht p\u00ebrmes Healing Journeys<\/em> (Link<\/em><\/a>).<\/p>\n\n\n\n\n\n

Citim nga David Servan-Schreiber<\/strong><\/h3>\n\n\n

Shpesh m\u00eb pyesin n\u00ebse \u00ebsht\u00eb e mundur t\u00eb p\u00ebrmbledhen zakonet e sh\u00ebndetshme n\u00eb disa rregulla t\u00eb thjeshta dhe t\u00eb lehta p\u00ebr t’u mbajtur mend. Kam p\u00ebrpjekur t\u00eb mbledh gjith\u00e7ka q\u00eb kam m\u00ebsuar n\u00eb k\u00ebt\u00eb fush\u00eb gjat\u00eb nj\u00ebzet viteve t\u00eb fundit t\u00eb praktik\u00ebs s\u00eb mjek\u00ebsis\u00eb integrative. Rezultati \u00ebsht\u00eb nj\u00ebzet k\u00ebshilla. E di q\u00eb funksionojn\u00eb p\u00ebr mua, dhe shpresoj q\u00eb edhe juve t’ju sjellin lumturi!<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n\n

Udh\u00ebzime p\u00ebr ushqimin<\/strong><\/h1>\n\n\n\n\n\n\n

Shko retro:<\/strong><\/h2>\n\n\n

Vaktin kryesor duhet ta p\u00ebrb\u00ebni me 80 p\u00ebr qind perime dhe 20 p\u00ebr qind proteina shtazore, si\u00e7 ishte dikur. Zgjidhni t\u00eb kund\u00ebrt\u00ebn e nj\u00eb hamburgeri me \u00e7erek paundi, t\u00eb mbuluar me nj\u00eb gjethe t\u00eb vetme t\u00eb letr\u00ebs s\u00eb akullit dhe nj\u00eb fet\u00eb domate t\u00eb zbeht\u00eb. Mishi duhet p\u00ebrdorur me kursim p\u00ebr shije, ashtu si kur ishte i rrall\u00eb, dhe nuk duhet t\u00eb jet\u00eb n\u00eb qend\u00ebr t\u00eb vaktit.<\/p>\n\n\n

P\u00ebrziej dhe kombino perimet e tua:<\/strong><\/h2>\n\n\n

Ndrysho perimet q\u00eb ha nga nj\u00eb vakt n\u00eb tjetrin, ose p\u00ebrziejini bashk\u00eb \u2013 brokoli \u00ebsht\u00eb nj\u00eb ushqim efektiv kund\u00ebr kancerit, dhe \u00ebsht\u00eb edhe m\u00eb efektiv kur kombinohet me salc\u00eb domatesh, qep\u00eb ose hudh\u00ebr. Merrni zakon t\u00eb shtoni qep\u00eb, hudh\u00ebr ose porr\u00eb n\u00eb t\u00eb gjitha gatimet tuaja gjat\u00eb p\u00ebrgatitjes.<\/p>\n\n\n

Kaloni n\u00eb organike:<\/strong><\/h2>\n\n\n

Zgjidhni ushqime organike sa her\u00eb q\u00eb \u00ebsht\u00eb e mundur, por mbani mend se gjithmon\u00eb \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb hani brokoli q\u00eb ka qen\u00eb i ekspozuar ndaj pesticideve sesa t\u00eb mos hani fare brokoli (E nj\u00ebjta gj\u00eb vlen p\u00ebr \u00e7do perime tjet\u00ebr kund\u00ebr kancerit).<\/p>\n\n\n

Shto pak er\u00ebza:<\/strong><\/h2>\n\n\n

Shto kurkumin (me piper t\u00eb zi) kur gatuash (e shijshme n\u00eb salca p\u00ebr sallat\u00eb!). Ky er\u00ebz e verdh\u00eb \u00ebsht\u00eb agjenti m\u00eb i fuqish\u00ebm natyral anti-inflamator.<\/p>\n\n\n

Anashkoni patat\u00ebn:<\/strong><\/h2>\n\n\n

Patatet rrisin sheqerin n\u00eb gjak, gj\u00eb q\u00eb mund t\u00eb ushqej\u00eb inflamacionin dhe rritjen e kancerit. Ato gjithashtu p\u00ebrmbajn\u00eb nivele t\u00eb larta mbetjesh pesticide (n\u00eb at\u00eb mas\u00eb q\u00eb shumica e fermer\u00ebve t\u00eb patateve q\u00eb njoh nuk han\u00eb patatet q\u00eb kultivojn\u00eb vet\u00eb).<\/p>\n\n\n

Shko peshko:<\/strong><\/h2>\n\n\n

Hani peshk dy ose tre her\u00eb n\u00eb jav\u00eb \u2013 sardelet, skumbri dhe an\u00e7anet kan\u00eb m\u00eb pak merkur dhe PCB se peshqit m\u00eb t\u00eb m\u00ebdhenj si tuna. Shmangni peshkun shpat\u00eb dhe peshkaqen, t\u00eb cil\u00ebt, sipas FDA-s\u00eb, grat\u00eb shtatz\u00ebna nuk duhet t’i han\u00eb sepse p\u00ebrmbajn\u00eb nj\u00eb p\u00ebrqendrim t\u00eb lart\u00eb ndot\u00ebsish.<\/p>\n\n\n

Mos harroni se jo t\u00eb gjitha vez\u00ebt jan\u00eb t\u00eb nj\u00ebjta:<\/strong><\/h2>\n\n\n

Zgjidhni vet\u00ebm vez\u00eb omega-3, ose mos hani t\u00eb verdhat e vez\u00ebve. Tani pulat ushqehen kryesisht me mis\u00ebr dhe soj\u00eb, dhe vez\u00ebt e tyre p\u00ebrmbajn\u00eb 20 her\u00eb m\u00eb shum\u00eb acide yndyrore omega-6 pro-inflamatore sesa omega-3 q\u00eb rregullojn\u00eb rritjen e qelizave.<\/p>\n\n\n

Ndrysho vajin t\u00ebnd:<\/strong><\/h2>\n\n\n

P\u00ebrdorni vet\u00ebm vaj ulliri dhe vaj1<\/a><\/sup> kanola p\u00ebr gatim dhe p\u00ebr salata. Shkoni n\u00ebp\u00ebr dollap\u00ebt e kuzhin\u00ebs dhe hidheni vajin e soj\u00ebs, t\u00eb misrit dhe t\u00eb lulediellit. (Dhe jo, nuk mund t’ua jepni fqinj\u00ebve apo t\u00eb af\u00ebrmve tuaj\u2026 Jan\u00eb tep\u00ebr t\u00eb pasur me acide yndyrore omega-6!)<\/p>\n\n\n

Mos harroni t\u00eb shtoni barishte mesdhetare n\u00eb ushqimin tuaj:<\/strong><\/h2>\n\n\n

Majdanoz, rigon, borzilok, rozmarin\u00eb, marjoram\u00eb, mente, etj. Ato jo vet\u00ebm q\u00eb i japin shije, por gjithashtu mund t\u00eb ndihmojn\u00eb n\u00eb reduktimin e rritjes s\u00eb qelizave kancerogjene.<\/p>\n\n\n

Thuaj “Kafeja \u00ebsht\u00eb e bukur”:<\/strong><\/strong><\/h2>\n\n\n

Hani drith\u00ebrat tuaja t\u00eb plota dhe t\u00eb p\u00ebrziera (grur\u00eb me t\u00ebrsh\u00ebra, elb, spelta, len\u00eb, etj.) dhe preferoni drith\u00ebrat e plota organike kur t\u00eb jet\u00eb e mundur, pasi pesticidet priren t\u00eb grumbullohen n\u00eb drith\u00ebrat e plota. Shmangni miellin e bardh\u00eb t\u00eb rafinuar (p\u00ebrdoret n\u00eb bagels, muffins, buk\u00eb p\u00ebr sandui\u00e7e, buns, etj.) sa her\u00eb q\u00eb mundeni, dhe hani past\u00ebn e bardh\u00eb vet\u00ebm al dente.<\/p>\n\n\n

Mbaj \u00ebmb\u00eblsirat vet\u00ebm tek frutat:<\/strong><\/h2>\n\n\n

Ulni sasin\u00eb e sheqerit duke shmangur pijet e gazuara t\u00eb \u00ebmbla dhe l\u00ebngjet e frutave, si dhe duke anashkaluar \u00ebmb\u00eblsir\u00ebn ose duke e z\u00ebvend\u00ebsuar at\u00eb me fruta (sidomos frutat me b\u00ebrtham\u00eb dhe manaferrat) pas shumic\u00ebs s\u00eb vakteve. Lexoni me kujdes etiketat dhe shmangni produktet q\u00eb n\u00eb tre p\u00ebrb\u00ebr\u00ebsit e par\u00eb kan\u00eb ndonj\u00eb lloj sheqeri (p\u00ebrfshir\u00eb sheqerin kafe, shurupin e misrit, etj.). N\u00ebse keni nj\u00eb d\u00ebshir\u00eb t\u00eb pakontrollueshme p\u00ebr t\u00eb \u00ebmbla, provoni disa copa \u00e7okollate t\u00eb err\u00ebt me m\u00eb shum\u00eb se 70% kakao. <\/strong><\/p>\n\n\n

B\u00ebhu miq\u00ebsor me mjedisin:<\/strong><\/h2>\n\n\n

N\u00eb vend t\u00eb kafes\u00eb ose \u00e7ajit t\u00eb zi, pini tre filxhan\u00eb \u00e7aj jeshil n\u00eb dit\u00eb. P\u00ebrdorni \u00e7aj jeshil pa kafein\u00eb n\u00ebse ndiheni tep\u00ebr t\u00eb nervozuar. Konsumimi i rregullt i \u00e7ajit jeshil \u00ebsht\u00eb lidhur me nj\u00eb reduktim t\u00eb konsideruesh\u00ebm t\u00eb rrezikut p\u00ebr zhvillimin e kancerit.<\/p>\n\n\n

B\u00ebni vend p\u00ebr p\u00ebrjashtime:<\/strong><\/h2>\n\n\n

E r\u00ebnd\u00ebsishme \u00ebsht\u00eb ajo q\u00eb b\u00ebn \u00e7do dit\u00eb, jo shp\u00ebrblimi i her\u00ebpashersh\u00ebm.<\/p>\n\n\n\n\n\n\n

Udh\u00ebzime (jo t\u00eb lidhura me ushqimin)<\/strong><\/h1>\n\n\n\n\n

B\u00ebni aktivitet fizik:<\/strong><\/h2>\n\n\n

Gjej koh\u00eb p\u00ebr t’u ushtruar, qoft\u00eb ecje, vall\u00ebzim apo vrapim. Synoni 30 minuta aktivitet fizik t\u00eb pakt\u00ebn 5 dit\u00eb n\u00eb jav\u00eb. Kjo mund t\u00eb jet\u00eb aq e thjesht\u00eb sa t\u00eb ec\u00ebsh vet\u00ebm nj\u00eb pjes\u00eb t\u00eb rrug\u00ebs drejt zyr\u00ebs ose dyqanit ushqimor. Nj\u00eb qen shpesh \u00ebsht\u00eb nj\u00eb shok m\u00eb i mir\u00eb p\u00ebr ecje sesa nj\u00eb shok st\u00ebrvitjeje. Zgjidh nj\u00eb aktivitet q\u00eb t\u00eb p\u00eblqen; n\u00ebse po arg\u00ebtohesh, je m\u00eb i prirur ta vazhdosh.<\/p>\n\n\n

Le t\u00eb hyj\u00eb dielli brenda:<\/strong><\/h2>\n\n\n

P\u00ebrpiqu t\u00eb marr\u00ebsh t\u00eb pakt\u00ebn 20 minuta ekspozim ditor n\u00eb diell (trupi i mes\u00ebm, krah\u00ebt dhe k\u00ebmb\u00ebt) pa krem dielli, preferohet n\u00eb mesdit\u00eb gjat\u00eb ver\u00ebs (por ki kujdes t\u00eb mos digjesh nga dielli!). Kjo do t\u00eb rris\u00eb prodhimin natyral t\u00eb vitamin\u00ebs D n\u00eb trupin t\u00ebnd. Si alternativ\u00eb: diskutoni me mjekun tuaj mund\u00ebsin\u00eb e marrjes s\u00eb nj\u00eb suplementi me vitamin\u00eb D3.<\/p>\n\n\n

Nxirrni jasht\u00eb kimikatet e k\u00ebqija:<\/strong><\/h2>\n\n\n

Shmangni ekspozimin ndaj ndot\u00ebsve t\u00eb zakonsh\u00ebm sht\u00ebpiak\u00eb. Duhet t\u00eb ajrosni rrobat e pastruara kimikisht p\u00ebr dy or\u00eb para se t’i ruani ose vishni; p\u00ebrdorni produkte pastrimi organike (ose vishni doreza); Mos ngrohni l\u00ebngje ose ushqim n\u00eb plastik\u00eb t\u00eb fort\u00eb; shmangni kozmetik\u00ebn me parabene dhe ftalate; mos p\u00ebrdorni pesticide kimike n\u00eb sht\u00ebpin\u00eb ose kopshtin tuaj; z\u00ebvend\u00ebsoni tigan\u00ebt me Teflon t\u00eb g\u00ebrvishtur; filtroni ujin e rubinetit (ose p\u00ebrdorni uj\u00eb n\u00eb shishe) n\u00ebse jetoni n\u00eb nj\u00eb zon\u00eb t\u00eb kontaminuar; mos mbani celularin pran\u00eb vetes kur \u00ebsht\u00eb i ndezur.<\/p>\n\n\n

Shtrihu dor\u00ebn (dhe prek dik\u00eb!)<\/strong><\/strong>:<\/h2>\n\n\n

K\u00ebrko ndihm\u00eb nga t\u00eb pakt\u00ebn dy miq p\u00ebr mb\u00ebshtetje (logjistike dhe emocionale) gjat\u00eb periudhave t\u00eb stresit, edhe n\u00ebse \u00ebsht\u00eb p\u00ebrmes internetit. Por n\u00ebse jan\u00eb brenda arritjes me duar, p\u00ebrqafojini shpesh!<\/p>\n\n\n

Mos harro t\u00eb marr\u00ebsh frym\u00eb:<\/strong><\/h2>\n\n\n

M\u00ebso nj\u00eb teknik\u00eb baz\u00eb relaksi me frym\u00ebmarrje p\u00ebr t\u00eb \u00e7liruar pak tension sa her\u00eb q\u00eb ndihesh i stresuar.<\/p>\n\n\n

Kultivoni lumturin\u00eb si nj\u00eb kopsht:<\/strong><\/h2>\n\n\n

Sigurohu q\u00eb n\u00eb shumic\u00ebn e dit\u00ebve t\u00eb b\u00ebsh nj\u00eb gj\u00eb q\u00eb e do p\u00ebr veten t\u00ebnde (nuk duhet t\u00eb zgjas\u00eb shum\u00eb!).<\/p>\n\n\n

Angazhohu:<\/strong><\/h2>\n\n\n

Zbuloni se si mund t\u00eb ktheni m\u00eb s\u00eb miri di\u00e7ka p\u00ebr komunitetin tuaj lokal, pastaj b\u00ebjeni.<\/p>\n\n\n\n\n\n\n

M\u00eb shum\u00eb detaje nga p\u00ebrvoja ime personale<\/strong><\/h1>\n\n\n

Pas disa vitesh duke zbatuar k\u00ebshillat e David Servan-Schreiber, kam v\u00ebn\u00eb re nj\u00eb num\u00ebr gjithnj\u00eb e n\u00eb rritje librash q\u00eb botohen mbi temat e stilit t\u00eb sh\u00ebndetsh\u00ebm t\u00eb jetes\u00ebs. Ky trend n\u00eb rritje her\u00eb pas here quhet “vulglarizimi i njohurive p\u00ebr sh\u00ebndetin”<\/strong>, nj\u00eb term i p\u00ebrmendur nga Jessie Inchausp\u00e9<\/strong> n\u00eb librin e saj Glucose Revolution<\/em>.<\/p>\n\n\n

M\u00eb posht\u00eb kam p\u00ebrfshir\u00eb disa sh\u00ebnime personale dhe reflektime<\/strong> q\u00eb do t\u00eb doja t’i theksoja ose t’i shtoja pun\u00ebs s\u00eb David Servan-Schreiber. K\u00ebto jan\u00eb thjesht v\u00ebzhgime modeste<\/strong>, t\u00eb bazuara n\u00eb leximin dhe p\u00ebrvoj\u00ebn time.<\/p>\n\n\n

Ju lutem mbani mend se un\u00eb nuk jam mjek. K\u00ebto informacione p\u00ebrb\u00ebhen nga disa tema shtes\u00eb q\u00eb kam hasur n\u00eb libra dhe n\u00eb faqe interneti<\/em>, t\u00eb cilat mund t\u00eb jen\u00eb gjithashtu t\u00eb vlefshme p\u00ebr t’u eksploruar<\/em>.
(Lo\u00efc nga www.HealthInYourPlanet.com<\/a>)<\/strong><\/em><\/p>\n\n\n

Niveli yn\u00eb i kaliumit \u00ebsht\u00eb di\u00e7ka q\u00eb duhet ta monitorojm\u00eb; (Ve\u00e7an\u00ebrisht n\u00ebse ndjekim udh\u00ebzimet e Davidit.)<\/strong><\/h2>\n\n\n\n\n

Kjo do t\u00eb thot\u00eb:<\/strong><\/h2>\n\n\n\n

Duke rritur marrjen e: “ushqimeve t\u00eb pasura me kalium”<\/mark> (t\u00eb tilla si spinaqi, fasulet, avokadoja, patatja e \u00ebmb\u00ebl, quinoa, \u00e7okollata, domatet dhe bananet) (<\/strong>Lien<\/strong><\/a><\/em>)<\/strong><\/h3>\n\n\n

Kur kombinohet me:<\/mark> “dehidrim”<\/mark> (si rezultat i marrjes s\u00eb tep\u00ebrt t\u00eb natriumit ose aktivitetit fizik t\u00eb shtuar)<\/strong><\/h3>\n\n\n

Mund t\u00eb \u00e7oj\u00eb n\u00eb “efekte t\u00eb d\u00ebmshme sh\u00ebndet\u00ebsore”<\/mark>.<\/strong><\/h3>\n<\/blockquote>\n\n\n\n\n

Kombinimi i niveleve t\u00eb larta t\u00eb kaliumit dhe dehidrimit mund t\u00eb prish\u00eb kimin\u00eb normale t\u00eb gjakut, nj\u00eb gjendje q\u00eb her\u00eb pas here quhet “toksicitet”<\/strong>, duke shkaktuar simptoma si dhimbje koke dhe, n\u00eb raste t\u00eb r\u00ebnda, goditje n\u00eb tru. Dehidrimi dhe konsumimi i tep\u00ebrt i krip\u00ebs gjithashtu dihen t\u00eb jen\u00eb t\u00eb d\u00ebmshme p\u00ebr veshkat. (Link<\/em><\/a>)<\/p>\n\n\n

P\u00ebr t\u00eb shmangur k\u00ebt\u00eb, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb kuptoni si t\u00eb hidratoni veten si\u00e7 duhet.<\/p>\n\n\n

Veshkat rregullojn\u00eb n\u00eb m\u00ebnyr\u00eb natyrale nivelet e kaliumit dhe kimin\u00eb e p\u00ebrgjithshme t\u00eb gjakut duke filtruar vazhdimisht gjakun, nj\u00eb proces jetik p\u00ebr ruajtjen e ekuilibrit t\u00eb pH-s\u00eb s\u00eb trupit. Sa m\u00eb shum\u00eb uj\u00eb t\u00eb pim\u00eb, aq m\u00eb mir\u00eb funksionojn\u00eb veshkat tona, dhe kaliumi i tep\u00ebrt ekskretohet natyrsh\u00ebm p\u00ebrmes urin\u00ebs.<\/p>\n\n\n

Kjo \u00ebsht\u00eb edhe nj\u00eb arsye tjet\u00ebr pse t\u00eb q\u00ebndrosh i hidratuar mir\u00eb \u00ebsht\u00eb kaq e r\u00ebnd\u00ebsishme.<\/p>\n\n\n

Pijet e mjaftueshme dhe t\u00eb rregullta ndihmojn\u00eb n\u00eb rikthimin e pH-s\u00eb s\u00eb gjakut n\u00eb nj\u00eb nivel neutral. Kjo \u00ebsht\u00eb thelb\u00ebsore jo vet\u00ebm p\u00ebr menaxhimin e kaliumit, por edhe p\u00ebr ruajtjen e niveleve t\u00eb balancuara t\u00eb l\u00ebnd\u00ebve t\u00eb tjera ushqyese, si kripa dhe sheqeri.<\/p>\n\n\n

N\u00ebse nuk pini \u00e7aj, \u00ebsht\u00eb gjithsesi e r\u00ebnd\u00ebsishme t\u00eb siguroheni q\u00eb pini t\u00eb pakt\u00ebn sasin\u00eb e nevojshme t\u00eb ujit \u00e7do dit\u00eb.<\/p>\n\n\n

Mjek\u00ebt p\u00ebrgjith\u00ebsisht rekomandojn\u00eb q\u00eb nj\u00eb i rritur mesatar t\u00eb pij\u00eb 2\u20133 litra uj\u00eb n\u00eb dit\u00eb. N\u00eb var\u00ebsi t\u00eb diet\u00ebs dhe stilit t\u00eb jetes\u00ebs, kjo sasi mund t\u00eb rritet deri n\u00eb 4 litra, p\u00ebr shembull, n\u00ebse merr pjes\u00eb n\u00eb aktivitet fizik t\u00eb rregullt.<\/p>\n\n\n

David Servan-Schreiber theksoi r\u00ebnd\u00ebsin\u00eb e pirjes s\u00eb \u00e7ajit \u00e7do dit\u00eb, ve\u00e7an\u00ebrisht \u00e7ajit jeshil, i cili njihet p\u00ebr mb\u00ebshtetjen e funksionit t\u00eb m\u00ebl\u00e7is\u00eb dhe reduktimin e rrezikut t\u00eb kancerit p\u00ebr shkak t\u00eb vetive t\u00eb tij natyrale detoksifikuese.<\/p>\n\n\n

Megjithat\u00eb, \u00e7aji ndonj\u00ebher\u00eb mund t\u00eb shkaktoj\u00eb \u00e7rregullime t\u00eb gjumit ose anemi tek disa individ\u00eb. Si alternativa, mund t\u00eb zgjidhni \u00e7aj pa kafein\u00eb, infuzione bimore (duke qen\u00eb t\u00eb kujdessh\u00ebm me infuzionet q\u00eb mund t\u00eb shkaktojn\u00eb efekte an\u00ebsore) ose thjesht uj\u00eb.<\/p>\n\n\n

Gjithmon\u00eb konsultohuni me mjekun tuaj n\u00ebse keni shqet\u00ebsime p\u00ebr anemin\u00eb ose p\u00ebr efektet an\u00ebsore t\u00eb mundshme nga infuzionet bimore, pasi disa barishte mund t\u00eb shkaktojn\u00eb reaksione t\u00eb pad\u00ebshiruara n\u00eb sasi t\u00eb m\u00ebdha.<\/p>\n\n\n

\u00c7aji rooibos (i njohur gjithashtu si \u00e7aji i kuq) njihet p\u00ebr vetit\u00eb e tij detoksifikuese pa efektet an\u00ebsore t\u00eb lidhura me kafein\u00ebn. Sipas disa studimeve, rooibosi jeshil, i korrur nga e nj\u00ebjta shkurre, mund t\u00eb p\u00ebrmbaj\u00eb rreth gjysm\u00ebn e p\u00ebrb\u00ebr\u00ebsve detoksifikues q\u00eb gjenden n\u00eb \u00e7ajin jeshil, duke e b\u00ebr\u00eb at\u00eb nj\u00eb alternativ\u00eb m\u00eb t\u00eb but\u00eb, megjithat\u00eb k\u00ebshillohet kujdes p\u00ebr shkak t\u00eb rrezikut t\u00eb mundsh\u00ebm t\u00eb anemis\u00eb.<\/p>\n\n\n

Nevoja p\u00ebr hidratim varet gjithashtu nga dieta juaj, p\u00ebrfshir\u00eb \u00e7do intoleranc\u00eb ushqimore dhe sasin\u00eb e krip\u00ebs q\u00eb konsumoni. T\u00eb ushqyerit me ushqime m\u00eb t\u00eb sh\u00ebndetshme mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb si gjumin ashtu edhe tretjen, gj\u00eb q\u00eb nga ana tjet\u00ebr mb\u00ebshtet nj\u00eb stil jetese m\u00eb t\u00eb sh\u00ebndetsh\u00ebm dhe rrit k\u00ebnaq\u00ebsin\u00eb tuaj nga \u00e7aji.<\/p>\n\n\n\n\n

Terapia me drit\u00eb<\/strong><\/h1>\n\n\n

David Servan-Schreiber<\/strong> gjithashtu diskutoi Terapin\u00eb me Drit\u00eb<\/strong> n\u00eb librin e tij Sh\u00ebrim pa Freud apo Prozac<\/em>, (Link<\/a><\/em>), duke theksuar ndikimin e saj pozitiv n\u00eb mir\u00ebqenien mendore<\/strong>. Ai shpjegoi p\u00ebrfitimet e p\u00ebrdorimit t\u00eb nj\u00eb drit\u00eb zgjimi<\/strong> (e njohur edhe si Ora e Drit\u00ebs<\/strong>) p\u00ebr t\u00eb ndihmuar n\u00eb reduktimin e stresit<\/strong>. Ky lloj pajisjeje mund t’ju ndihmoj\u00eb, si\u00e7 themi ndonj\u00ebher\u00eb:<\/p>\n\n\n

P\u00ebr t\u00eb filluar dit\u00ebn me k\u00ebmb\u00ebn e djatht\u00eb<\/strong><\/em><\/h2>\n\n\n\n\n

Drita e or\u00ebs<\/strong><\/h2>\n\n\n\n\n

Ora me drit\u00eb<\/strong> \u00ebsht\u00eb nj\u00eb lloj ore alarmi. Megjithat\u00eb, n\u00eb vend q\u00eb t\u00eb bjer\u00eb me z\u00eb, ajo rrit gradualisht intensitetin e drit\u00ebs n\u00eb m\u00ebngjes, duke imituar lindjen<\/strong> e diellit. Sepse trupat tan\u00eb mund t\u00eb ndjejn\u00eb drit\u00ebn edhe me syt\u00eb mbyllur, kjo ekspozim gradual na ndihmon t\u00eb zgjohemi m\u00eb but\u00eb dhe n\u00eb m\u00ebnyr\u00eb m\u00eb natyrale<\/strong>. Gjithashtu, mund t\u00eb jet\u00eb befasuesh\u00ebm efektive n\u00eb rritjen e niveleve t\u00eb energjis\u00eb n\u00eb m\u00ebngjes<\/strong>.<\/p>\n\n\n

Ky lloj pajisje mund t\u00eb ndihmoj\u00eb gjithashtu n\u00eb<\/strong> reduktimin e stresit<\/strong>, dhe n\u00ebse provoni nj\u00eb, mund t\u00eb vini re shpejt p\u00ebrfitimet.<\/p>\n\n\n

Dritat e or\u00ebs mund t\u00eb mb\u00ebshtesin madje prodhimin natyral t\u00eb vitamin\u00ebs D<\/strong> p\u00ebrmes ekspozimit ndaj drit\u00ebs s\u00eb m\u00ebngjesit her\u00ebt (Link<\/a><\/em>). Nj\u00eb pajisje tjet\u00ebr e dobishme n\u00eb k\u00ebt\u00eb kontekst \u00ebsht\u00eb drita<\/strong> S.A.D.<\/strong><\/p>\n\n\n\n\n

Drita SAD (\u00c7rregullimi sezonal i humorit)<\/strong><\/h2>\n\n\n\n\n

David Servan-Schreiber<\/strong> theksoi se seancat e terapis\u00eb me drit\u00eb<\/strong> mund t\u00eb jen\u00eb nj\u00eb m\u00ebnyr\u00eb jasht\u00ebzakonisht efektive p\u00ebr t\u00eb luftuar depresionin. Kjo p\u00ebrfshin trajtimin e \u00c7rregullimit Afektive Sezonal (S.A.D.)<\/strong> (Link<\/a><\/em>), i cili zakonisht shfaqet gjat\u00eb muajve t\u00eb dimrit kur drita e dit\u00ebs \u00ebsht\u00eb e kufizuar.<\/p>\n\n\n

Kalimi i 20 minutave \u00e7do m\u00ebngjes<\/strong> n\u00eb terapi drite mund t\u00eb ndihmoj\u00eb trupin t\u00eb mb\u00ebshtes\u00eb n\u00eb m\u00ebnyr\u00eb natyrale prodhimin<\/strong> e vitamin\u00ebs D<\/strong>; madje edhe m\u00eb efektivisht se p\u00ebrdorimi i nj\u00eb dhome drite. Kjo, nga ana tjet\u00ebr, mb\u00ebshtet sistemin<\/strong> imunitar<\/strong>, tretjen<\/strong>, humorin<\/strong> dhe nivelet<\/strong> e p\u00ebrgjithshme t\u00eb energjis\u00eb<\/strong>.<\/p>\n\n\n\n

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