\n
<\/p>\n
Mesatarisht, nj\u00eb person nxjerr 2,5-3 litra uj\u00eb n\u00eb dit\u00eb p\u00ebrmes urin\u00ebs, jasht\u00ebqitjes, frym\u00ebmarrjes dhe l\u00ebkur\u00ebs. Megjithat\u00eb, trupi duhet t\u00eb ket\u00eb nj\u00eb ekuilib\u00ebr t\u00eb ekuilibruar t\u00eb ujit dhe p\u00ebr t\u00eb mbuluar k\u00ebto humbje, ai duhet t\u00eb marr\u00eb uj\u00eb. Rreth nj\u00eb e treta e nj\u00eb litri uj\u00eb “t\u00eb ri” n\u00eb dit\u00eb krijohet n\u00eb trup si rezultat i aktivitetit metabolik, ne marrim rreth 700 ml uj\u00eb t\u00eb lidhur me ushqimin.<\/span><\/p>\n Kjo do t\u00eb thot\u00eb se pjesa tjet\u00ebr (rreth 1,7 litra) duhet t'i jepet trupit drejtp\u00ebrdrejt n\u00eb form\u00ebn e l\u00ebngjeve. \u00c7do dit\u00eb p\u00ebr pjes\u00ebn tjet\u00ebr t\u00eb jet\u00ebs tuaj. T\u00eb mos harrojm\u00eb se n\u00ebp\u00ebrmjet ushtrimeve fizike eliminojm\u00eb mbi 3 litra uj\u00eb. Edhe kjo humbje duhet t\u00eb kompensohet n\u00eb m\u00ebnyr\u00eb adekuate. Cil\u00ebsia e k\u00ebtyre l\u00ebngjeve dhe marrja e vazhdueshme e tyre n\u00eb sasin\u00eb e duhur \u00ebsht\u00eb nj\u00eb kusht i r\u00ebnd\u00ebsish\u00ebm p\u00ebr ruajtjen e sh\u00ebndetit, mir\u00ebqenies mendore dhe performanc\u00ebs n\u00eb pun\u00eb.<\/p>\n Nj\u00eb sasi e mjaftueshme e l\u00ebngjeve jo vet\u00ebm q\u00eb siguron metaboliz\u00ebm dhe funksion t\u00eb mir\u00eb t\u00eb veshkave, pra nxjerrjen e substancave t\u00eb d\u00ebmshme t\u00eb prodhuara n\u00eb trup. Gjithashtu mund\u00ebson funksionimin e plot\u00eb t\u00eb fjal\u00eb p\u00ebr fjal\u00eb t\u00eb gjitha organeve t\u00eb tjera, funksionet fizike dhe mendore, dhe mb\u00ebshtet pamjen e duhur t\u00eb l\u00ebkur\u00ebs.<\/p>\n N\u00eb t\u00eb kund\u00ebrt, mungesa e ujit n\u00eb trup (i ashtuquajturi dehidrim) shkakton probleme akute dhe kronike. Simptomat akute t\u00eb dehidrimit t\u00eb leht\u00eb p\u00ebrfshijn\u00eb dhimbje koke, lodhje dhe keqtrajtim, ulje t\u00eb performanc\u00ebs fizike dhe mendore, duke p\u00ebrfshir\u00eb uljen e p\u00ebrqendrimit. Nj\u00eb humbje e l\u00ebngjeve prej 2% t\u00eb pesh\u00ebs trupore \u00ebsht\u00eb e barabart\u00eb me nj\u00eb humbje deri n\u00eb 20% t\u00eb performanc\u00ebs. Kjo zvog\u00eblon aft\u00ebsin\u00eb e f\u00ebmij\u00ebve p\u00ebr t\u00eb ndjekur m\u00ebsimet, gj\u00eb q\u00eb mund t\u00eb ndikoj\u00eb negativisht n\u00eb performanc\u00ebn e tyre akademike.<\/p>\n Edhe me dehidrim 5% ekziston rreziku i mbinxehjes, d\u00ebshtimit t\u00eb qarkullimit t\u00eb gjakut dhe goditjes. Nj\u00eb munges\u00eb e vog\u00ebl, por afatgjat\u00eb e l\u00ebngjeve, t\u00eb cil\u00ebn shpesh nuk e v\u00ebrejm\u00eb as n\u00eb nxitimin ton\u00eb t\u00eb p\u00ebrditsh\u00ebm, mund t\u00eb \u00e7oj\u00eb n\u00eb \u00e7rregullime t\u00eb r\u00ebnda sh\u00ebndet\u00ebsore. P\u00ebrve\u00e7 dhimbjeve t\u00eb p\u00ebrs\u00ebritura t\u00eb kok\u00ebs ose kapsll\u00ebkut, mund t\u00eb ndodh\u00eb mosfunksionim i veshkave dhe formimi i gur\u00ebve n\u00eb veshka dhe urinar.<\/span><\/p>\n Dehidratimi gjithashtu rrit rrezikun e infeksioneve t\u00eb traktit urinar, apendicitit, llojeve t\u00eb caktuara t\u00eb kancerit (p.sh. rektale dhe fshik\u00ebz\u00ebs) dhe s\u00ebmundjeve kardiovaskulare.<\/p>\n P\u00ebr m\u00eb tep\u00ebr, supozohet se nj\u00eb num\u00ebr i t\u00eb ashtuquajturave t\u00eb tjera S\u00ebmundjet e stilit t\u00eb jetes\u00ebs jan\u00eb gjithashtu rezultat i nj\u00eb stili jetese t\u00eb gabuar, duke p\u00ebrfshir\u00eb munges\u00ebn e l\u00ebngjeve, ose q\u00eb disa s\u00ebmundje t\u00eb stilit t\u00eb jetes\u00ebs jan\u00eb ose simptoma e par\u00eb ose rezultat i dehidrimit t\u00eb but\u00eb t\u00eb p\u00ebrhersh\u00ebm – k\u00ebto jan\u00eb dhimbjet e shpin\u00ebs, ul\u00e7era gastrike dhe duodenale, hipertensioni… .<\/p>\n Nevoja p\u00ebr l\u00ebngje \u00ebsht\u00eb nj\u00eb \u00e7\u00ebshtje rrept\u00ebsisht individuale, e cila varet nga shum\u00eb faktor\u00eb t\u00eb jasht\u00ebm dhe t\u00eb brendsh\u00ebm – p.sh. pesha trupore, mosha dhe gjinia, p\u00ebrb\u00ebrja dhe sasia e ushqimit (uj\u00eb, krip\u00eb, proteina dhe p\u00ebrmbajtja e kalorive), aktiviteti fizik, temperatura dhe lag\u00ebshtia e mjedisin, duke p\u00ebrfshir\u00eb rrjedh\u00ebn e ajrit, llojin e veshjes dhe temperatur\u00ebn e trupit, gjendjen aktuale sh\u00ebndet\u00ebsore, hidratimin e trupit, etj.<\/p>\n \u00c7do person ka nevoj\u00ebn e tij optimale p\u00ebr l\u00ebngje t\u00eb lira, e cila gjithashtu ndryshon me kalimin e koh\u00ebs. Kjo k\u00ebrkes\u00eb mund t\u00eb ndryshoj\u00eb nga m\u00eb pak se nj\u00eb lit\u00ebr n\u00eb dit\u00eb (n\u00eb nj\u00eb person t\u00eb ulur q\u00eb konsumon kryesisht ushqime bimore, drith\u00ebra dhe bishtajore me pak krip\u00eb) n\u00eb disa litra n\u00eb dit\u00eb (n\u00eb nj\u00eb person q\u00eb konsumon nj\u00eb diet\u00eb tep\u00ebr t\u00eb kripur ose t\u00eb \u00ebmb\u00ebl me pak krip\u00eb). K\u00ebrkesa e shtuar p\u00ebr uj\u00eb ndikohet nga puna intensive fizike, duke luajtur sport ose l\u00ebvizja n\u00eb nj\u00eb mjedis t\u00eb nxeht\u00eb.<\/span><\/p>\n N\u00eb rastin e kategoris\u00eb s\u00eb dyt\u00eb, nevoja ditore mund t\u00eb kaloj\u00eb pes\u00eb litra. T\u00eb gjith\u00eb duhet t\u00eb gjejn\u00eb sasin\u00eb e tyre optimale t\u00eb l\u00ebngjeve!<\/p>\n Etja mund t\u00eb na paralajm\u00ebroj\u00eb p\u00ebr nevoj\u00ebn p\u00ebr t\u00eb pir\u00eb, por ia vlen t\u00eb dim\u00eb se etja nuk \u00ebsht\u00eb nj\u00eb shenj\u00eb e hershme e nevoj\u00ebs p\u00ebr uj\u00eb, pasi shfaqet vet\u00ebm kur jemi 1-2% t\u00eb dehidratuar. P\u00ebrve\u00e7 k\u00ebsaj, ndjenja e etjes zvog\u00eblohet me kalimin e mosh\u00ebs.<\/span><\/p>\n Nga ana tjet\u00ebr, nj\u00eb ndjenj\u00eb e shtuar e etjes mund t\u00eb jet\u00eb gjithashtu simptom\u00eb e disa s\u00ebmundjeve (p.sh. diabeti) dhe e t\u00eb ashtuquajtur\u00ebs. etja e varur e cila mund t\u00eb mos jet\u00eb shenj\u00eb e nevoj\u00ebs p\u00ebr l\u00ebngje.<\/p>\n Rreziku i dehidrimit \u00ebsht\u00eb m\u00eb i madh tek f\u00ebmij\u00ebt e vegj\u00ebl, v\u00ebllimi i ujit total t\u00eb trupit t\u00eb t\u00eb cil\u00ebve \u00ebsht\u00eb i ul\u00ebt dhe humbjet normale ditore p\u00ebrb\u00ebjn\u00eb nj\u00eb pjes\u00eb t\u00eb konsiderueshme t\u00eb tij, dhe tek t\u00eb moshuarit, v\u00ebllimi i ujit total i t\u00eb cil\u00ebve gjithashtu ulet, aft\u00ebsia e veshkave p\u00ebr t\u00eb rithithur ujin. p\u00ebrkeq\u00ebsohet dhe ndjenja e d\u00ebshir\u00ebs dob\u00ebsohet.<\/p>\n Kur k\u00ebrkojm\u00eb p\u00ebr nevoja individuale p\u00ebr l\u00ebngje, mund t\u00eb mb\u00ebshtetemi n\u00eb disa simptoma themelore. P\u00ebrve\u00e7 ndjenj\u00ebs s\u00eb etjes, simptomat e munges\u00ebs s\u00eb l\u00ebngjeve p\u00ebrfshijn\u00eb goj\u00ebn e that\u00eb, buz\u00ebt dhe gjuh\u00ebn e that\u00eb, nj\u00eb sasi t\u00eb vog\u00ebl t\u00eb urin\u00ebs n\u00eb ngjyr\u00eb t\u00eb verdh\u00eb t\u00eb err\u00ebt, tendenc\u00eb p\u00ebr kapsll\u00ebk, lemz\u00eb gjat\u00eb ngr\u00ebnies, shtr\u00ebngim n\u00eb zon\u00ebn e barkut ose l\u00ebkur\u00eb t\u00eb that\u00eb.<\/p>\n P\u00ebrkundrazi, simptomat e l\u00ebngjeve t\u00eb tep\u00ebrta p\u00ebrfshijn\u00eb: urinim t\u00eb shpesht\u00eb, ve\u00e7an\u00ebrisht gjat\u00eb nat\u00ebs, djersitje n\u00eb pushim n\u00eb kushte normale t\u00eb temperatur\u00ebs dhe duar ose k\u00ebmb\u00eb t\u00eb njoma.<\/p>\n Edhe pse mungesa e l\u00ebngjeve shoq\u00ebrohet me disa rreziqe, duhet th\u00ebn\u00eb se edhe nj\u00eb tepric\u00eb e vazhdueshme e l\u00ebngjeve \u2013 pra pirja e shum\u00eb m\u00eb tep\u00ebr l\u00ebngjeve se sa i duhen trupit \u2013 nuk \u00ebsht\u00eb e sh\u00ebndetshme p\u00ebr trupin.<\/p>\n Edhe pse pija m\u00eb e sh\u00ebndetshme \u00ebsht\u00eb uji i past\u00ebr, ju mund t\u00eb zgjidhni me siguri nj\u00eb p\u00ebrb\u00ebrje pijesh m\u00eb t\u00eb larmishme. Megjithat\u00eb, \u00ebsht\u00eb e nevojshme t'i jepet p\u00ebrpar\u00ebsi pijeve t\u00eb p\u00ebrshtatshme dhe t\u00eb kufizohet konsumimi i atyre t\u00eb pap\u00ebrshtatshme dhe t\u00eb trajtohen me kujdes k\u00ebto pije, t\u00eb cilat mund t\u00eb jen\u00eb t\u00eb p\u00ebrshtatshme ose t\u00eb pap\u00ebrshtatshme me kusht, var\u00ebsisht nga sa dhe sa shpesh i pim\u00eb.<\/span><\/p>\n Uji i past\u00ebr \u00ebsht\u00eb m\u00eb i p\u00ebrshtatshmi p\u00ebr pirje t\u00eb vazhdueshme nga njer\u00ebzit, pavar\u00ebsisht nga mosha apo sh\u00ebndeti – pirja e ujit t\u00eb filtruar t\u00eb rubinetit ose t\u00eb ambalazhuar, burimi dhe uji mineral natyral i dob\u00ebt i mineralizuar pa dioksid karboni. Ky uj\u00eb mund t\u00eb konsumohet pa e kufizuar sasin\u00eb n\u00eb proporcion me nevojat e organizmit. Megjithat\u00eb, uji i filtruar, pa klor, me nj\u00eb pH prej 7-7,5 \u00ebsht\u00eb m\u00eb i miri.<\/p>\n Pijet e p\u00ebrshtatshme p\u00ebrfshijn\u00eb gjithashtu l\u00ebngje frutash dhe perimesh t\u00eb holluara me uj\u00eb, \u00e7ajra pa sheqer dhe jo shum\u00eb t\u00eb fort\u00eb (ve\u00e7an\u00ebrisht ato jeshile) ose pije me drith\u00ebra t\u00eb pjekur. \u00c7ajrat bimor\u00eb, n\u00ebse nuk jan\u00eb p\u00ebr trajtim, nuk duhen pir\u00eb shum\u00eb shpesh dhe k\u00ebshillohet ndryshimi i tyre.<\/p>\n Pijet q\u00eb duhen shmangur ose konsumohen shum\u00eb rrall\u00eb p\u00ebrfshijn\u00eb \u201cpije t\u00eb buta\u201d t\u00eb ndryshme: limonada, pije kola, uj\u00ebra minerale me arom\u00eb, pije energjike, nektar\u00eb etj.<\/p>\n Arsyeja \u00ebsht\u00eb sheqeri, i cili vet\u00ebm sa shton ndjenj\u00ebn e etjes dhe \u201ckalorit\u00eb boshe\u201d t\u00eb tij; edhe \u00ebmb\u00eblsuesit artificial\u00eb, disa prej t\u00eb cil\u00ebve rrisin oreksin, ose dioksidi i karbonit, i cili s\u00eb bashku me acidet organike (substancat e shijes) d\u00ebmton smaltin e dh\u00ebmb\u00ebve dhe ka disavantazhe t\u00eb tjera t\u00eb p\u00ebrmendura m\u00eb sip\u00ebr.<\/p>\n Kafeina q\u00eb p\u00ebrmbahet n\u00eb pijet kola ka nj\u00eb efekt diuretik (rriton prodhimin e urin\u00ebs, fal\u00eb s\u00eb cil\u00ebs largohet nga trupi m\u00eb shum\u00eb l\u00ebngje sesa duhet t\u00eb merret pas pirjes s\u00eb pijes). \u00cbsht\u00eb gjithashtu nj\u00eb substanc\u00eb e leht\u00eb var\u00ebsie q\u00eb \u00e7on n\u00eb hiperaktivitet tek f\u00ebmij\u00ebt. Acidi fosforik, i cili \u00ebsht\u00eb gjithashtu nj\u00eb p\u00ebrb\u00ebr\u00ebs n\u00eb pijet kola, ka t\u00eb ngjar\u00eb t\u00eb rris\u00eb rrezikun e osteoporoz\u00ebs.<\/p>\n Kafeja, \u00e7aji i zi (kafeina) dhe pijet alkoolike nuk jan\u00eb pjes\u00eb e regjimit t\u00eb pirjes (ato nuk p\u00ebrfshihen n\u00eb sasin\u00eb e nevojshme ditore t\u00eb l\u00ebngjeve), ato mund t\u00eb jen\u00eb vet\u00ebm nj\u00eb shtes\u00eb shije n\u00eb diet\u00eb. Ato patjet\u00ebr duhet t\u00eb p\u00ebrdoren n\u00eb moderim. Edhe nj\u00eb i rritur i sh\u00ebndetsh\u00ebm nuk duhet t\u00eb pij\u00eb m\u00eb shum\u00eb se 0,5 litra birr\u00eb ose 0,2 litra ver\u00eb n\u00eb dit\u00eb. Kafeja duhet t\u00eb lahet me nj\u00eb got\u00eb uj\u00eb t\u00eb past\u00ebr.<\/p>\n P\u00ebr hidratim \u201ct\u00eb sh\u00ebndetsh\u00ebm\u201d nuk ka r\u00ebnd\u00ebsi vet\u00ebm marrja e l\u00ebngjeve dhe p\u00ebrb\u00ebrja e tij, por edhe p\u00ebrb\u00ebrja e diet\u00ebs.<\/p>\n Duhet t\u00eb pini gjat\u00eb gjith\u00eb dit\u00ebs, duke filluar nga m\u00ebngjesi (nj\u00eb filxhan \u00e7aj ose kafe nuk mjafton p\u00ebr t\u00eb kompensuar humbjet e ujit gjat\u00eb nat\u00ebs). Njeriu nuk \u00ebsht\u00eb deve p\u00ebr t\u00eb pir\u00eb furnizimin e tij nj\u00eb her\u00eb n\u00eb dit\u00eb. \u00cbsht\u00eb e nevojshme t\u00eb rregullohet konsumi i l\u00ebngjeve n\u00eb p\u00ebrputhje me ngarkes\u00ebn dhe nevoj\u00ebn aktuale.<\/p>\n L\u00ebngu m\u00eb i mir\u00eb p\u00ebr motin e nxeht\u00eb \u00ebsht\u00eb uji i thjesht\u00eb ose uji me arom\u00eb limoni dhe nenexhiku. Pijet e \u00ebmbla dhe t\u00eb ftohta rrisin ndjenj\u00ebn e etjes.<\/p>\n Reagimi i ujit<\/b><\/span> p\u00ebr konsum t\u00eb p\u00ebrditsh\u00ebm nuk duhet t\u00eb jet\u00eb i thart\u00eb, por pak alkaline<\/b><\/span>.<\/p>\n<\/div>\n (etiketatP\u00ebrP\u00ebrkthe)uj\u00eb<\/p>\n","protected":false},"excerpt":{"rendered":" Mesatarisht, nj\u00eb person nxjerr 2,5-3 litra uj\u00eb n\u00eb dit\u00eb p\u00ebrmes urin\u00ebs, jasht\u00ebqitjes, frym\u00ebmarrjes dhe l\u00ebkur\u00ebs. Megjithat\u00eb, trupi duhet t\u00eb ket\u00eb…<\/p>\n","protected":false},"author":1,"featured_media":12192,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[505],"class_list":["post-12191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calivita","tag-uje-i-pijshem"],"_links":{"self":[{"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/posts\/12191","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/comments?post=12191"}],"version-history":[{"count":0,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/posts\/12191\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/media\/12192"}],"wp:attachment":[{"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/media?parent=12191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/categories?post=12191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/tags?post=12191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Pse duhet t\u00eb pim\u00eb?<\/h2>\n
Rreziku i dehidrimit<\/h2>\n
Sa uj\u00eb p\u00ebr t\u00eb pir\u00eb?<\/h2>\n
Nevojat individuale p\u00ebr uj\u00eb<\/h3>\n
Kur shfaqet d\u00ebshira?<\/h2>\n
Pa l\u00ebngje<\/h3>\n
L\u00ebngjet e tep\u00ebrta<\/h3>\n
\u00c7far\u00eb duhet t\u00eb pini?<\/h2>\n
Pijet e p\u00ebrshtatshme<\/h3>\n
Pije t\u00eb pap\u00ebrshtatshme<\/h3>\n
Kujdes me kafein\u00ebn<\/h3>\n
Si t\u00eb hidratohemi si\u00e7 duhet?<\/h2>\n