{"id":11765,"date":"2021-04-12T12:46:25","date_gmt":"2021-04-12T12:46:25","guid":{"rendered":"https:\/\/www.ahmadiyya-islam.org\/al\/?post_type=articles&#038;p=11765"},"modified":"2025-06-15T09:40:49","modified_gmt":"2025-06-15T09:40:49","slug":"cfare-eshte-ankthi-simptomat-e-tij-si-kurohet-ankthi","status":"publish","type":"articles","link":"https:\/\/www.ahmadiyya-islam.org\/al\/artikuj\/cfare-eshte-ankthi-simptomat-e-tij-si-kurohet-ankthi\/","title":{"rendered":"\u00c7far\u00eb \u00ebsht\u00eb ankthi? Cilat jan\u00eb simptomat e tij? Si kurohet ankthi?"},"content":{"rendered":"<blockquote><p>\u201cProblemi i ankthit \u00ebsht\u00eb nj\u00eb pik\u00eb nyje n\u00eb t\u00eb cil\u00ebn lindin pyetje nga m\u00eb t\u00eb ndryshmet dhe m\u00eb t\u00eb r\u00ebnd\u00ebsishmet; \u00ebsht\u00eb nj\u00eb gj\u00ebegj\u00ebz\u00eb zgjidhja e s\u00eb cil\u00ebs do t\u00eb hidhte nj\u00eb drit\u00eb p\u00ebrmbyt\u00ebse mbi gjith\u00eb ekzistenc\u00ebn ton\u00eb mendore\u201d, thot\u00eb Sigmund Freud<\/p><\/blockquote>\n<p>N\u00eb p\u00ebrgjith\u00ebsi, sh\u00ebndeti yn\u00eb mendor p\u00ebrballet me sfida t\u00eb shumta, dhe ankthi \u00ebsht\u00eb nj\u00eb nga m\u00eb t\u00eb mundimshmet prej tyre. Ankthi ka prekur miliona n\u00ebp\u00ebr bot\u00eb q\u00eb nga koh\u00ebrat e lashta, dhe vijon t\u00eb prek\u00eb miliona t\u00eb tjer\u00eb edhe sot e gjith\u00eb dit\u00ebn. Ai mund t\u00eb ket\u00eb ndikim t\u00eb thell\u00eb negativ tek ata q\u00eb e p\u00ebrjetojn\u00eb dhe gjithashtu tek ata q\u00eb q\u00ebndrojn\u00eb af\u00ebr tij, p\u00ebr shkak t\u00eb ndikimit nga prind\u00ebrit, bashk\u00ebshorti\/ja, f\u00ebmij\u00ebt, miqt\u00eb, koleg\u00ebt, t\u00eb af\u00ebrmit e bashk\u00ebshortit\/es, etj..<\/p>\n<h2>Ankthi normal<\/h2>\n<p>Ankthi dhe frika jan\u00eb pjes\u00eb e jet\u00ebs. Mund t\u00eb ndiheni i shqet\u00ebsuar para se t\u00eb jepni nj\u00eb test, kur ecni n\u00eb nj\u00eb rrug\u00eb t\u00eb err\u00ebt, ose kur prisni p\u00ebr p\u00ebrgjigjen e analiz\u00ebs apo t\u00eb provimit. Ky lloj ankthi \u00ebsht\u00eb i dobish\u00ebm dhe mund t\u2019ju b\u00ebj\u00eb m\u00eb vigjilent, m\u00eb produktiv dhe m\u00eb t\u00eb kujdessh\u00ebm. Sidoqoft\u00eb, zakonisht ky ankth p\u00ebrfundon shpejt, sapo t\u00eb jeni jasht\u00eb asaj situate. Ankthi i till\u00eb shpesh em\u00ebrtohet si \u201cankthi normal\u201d. P\u00ebr shum\u00eb njer\u00ebz, ankthi mbetet dhe p\u00ebrkeq\u00ebsohet jasht\u00eb edhe pas k\u00ebsaj situate dhe nganj\u00ebher\u00eb b\u00ebhet aq i r\u00ebnd\u00eb sa nd\u00ebrhyn n\u00eb funksionimin e p\u00ebrditsh\u00ebm t\u00eb jet\u00ebs s\u00eb tyre.<\/p>\n<p><iframe loading=\"lazy\" title=\"Si t\u00eb largosh stresin dhe ankthin? Kurani i Shenjt\u00eb | Samad Ahmed Ghori\" width=\"900\" height=\"506\" src=\"https:\/\/www.youtube.com\/embed\/PszL5o8Fw2k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>P\u00ebrkufizimi i ankthit<\/h2>\n<p>Fjala ankth zakonisht p\u00ebrkufizohet si nj\u00eb ndjenj\u00eb e paqart\u00eb, difuze dhe shum\u00eb e pak\u00ebndshme e frik\u00ebs p\u00ebr nj\u00eb k\u00ebrc\u00ebnim t\u00eb panjohur n\u00eb t\u00eb ardhmen.<\/p>\n<h2>Dallimi mes frik\u00ebs dhe ankthit<\/h2>\n<p>Megjithat\u00eb, frika ndryshon nga ankthi, pasi njer\u00ebzit q\u00eb kan\u00eb frik\u00eb, leht\u00ebsisht mund t\u00eb pohojn\u00eb se nga se e kan\u00eb frik\u00ebn, ndryshe nga njer\u00ebzit q\u00eb vuajn\u00eb nga ankthi, t\u00eb cil\u00ebt nuk jan\u00eb qart\u00ebsisht t\u00eb vet\u00ebdijsh\u00ebm p\u00ebr arsyet e frik\u00ebs s\u00eb tyre. N\u00eb k\u00ebt\u00eb gjendje, njer\u00ebzit gjithmon\u00eb jan\u00eb t\u00eb preokupuar me mendimin \u201c\u00e7far\u00eb do t\u00eb ndodh\u00eb, n\u00ebse &#8230;?\u201d. \u201cMos ndoshta do t\u2019i ndodh\u00eb di\u00e7ka e tmerrshme njeriut q\u00eb dua!\u201d ose \u201cSi do t\u00eb b\u00ebhem, n\u00ebse d\u00ebshtoj ose humbas vendin e pun\u00ebs?\u201d etj..<\/p>\n<h2>Shenjat dhe simptomat e ankthit<\/h2>\n<p>Shenjat dhe simptomat e ankthit ndryshojn\u00eb nga personi n\u00eb person. Trupi zakonisht reagon n\u00eb nj\u00eb m\u00ebnyr\u00eb shum\u00eb specifike. Kur ndiheni i shqet\u00ebsuar, trupi juaj kalon n\u00eb gatishm\u00ebri t\u00eb lart\u00eb, duke zbuluar k\u00ebrc\u00ebnime t\u00eb mundshme dhe duke ju aktivizuar <a href=\"https:\/\/www.britannica.com\/science\/sympathetic-nervous-system\" target=\"_blank\" rel=\"noopener\">Sistemin Nervor Simpatik<\/a>, i cili \u00ebsht\u00eb p\u00ebrgjegj\u00ebs p\u00ebr ta luftuar shqet\u00ebsimin ose p\u00ebr t\u2019u dor\u00ebzuar p\u00ebrpara tij. Q\u00eb t\u00eb kuptojm\u00eb m\u00eb mir\u00eb, k\u00ebto simptoma mund t\u2019i ndajm\u00eb n\u00eb disa grupe.<\/p>\n<h3>Simptomat trupore t\u00eb ankthit<\/h3>\n<p>Disa nga simptomat trupore t\u00eb ankthit p\u00ebrfshijn\u00eb:<\/p>\n<ul>\n<li>tension t\u00eb muskujve,<\/li>\n<li>dridhje t\u00eb muskujve,<\/li>\n<li>rrahje t\u00eb shpejta t\u00eb zemr\u00ebs,<\/li>\n<li>djersitje t\u00eb shtuar,<\/li>\n<li>probleme gastrointestinale si diarre,<\/li>\n<li>mostretje,<\/li>\n<li>hiper aciditet,<\/li>\n<li>t\u00eb p\u00ebrziera,<\/li>\n<li>kapsll\u00ebk,<\/li>\n<li>letargji,<\/li>\n<li>t\u00eb dridhura t\u00eb ftohta,<\/li>\n<li>flak\u00ebrime t\u00eb nxehta,<\/li>\n<li>urinim t\u00eb shpesht\u00eb,<\/li>\n<li>humbje t\u00eb papritur t\u00eb pesh\u00ebs dhe<\/li>\n<li>dhimbje koke.<\/li>\n<\/ul>\n<h3>Simptomat emocionale t\u00eb ankthit<\/h3>\n<p>Simptomat emocionale t\u00eb ankthit p\u00ebrfshijn\u00eb:<\/p>\n<ul>\n<li>stres,<\/li>\n<li>ndjenj\u00eb t\u00eb k\u00ebrcimit nga mosp\u00ebrmbajtja,<\/li>\n<li>ndjenj\u00eb t\u00eb t\u00eb irrituarit,<\/li>\n<li>zem\u00ebrim,<\/li>\n<li>shqet\u00ebsim,<\/li>\n<li>nervoziz\u00ebm,<\/li>\n<li>vetmi e izolim<\/li>\n<\/ul>\n<h3>Simptomat mendore t\u00eb ankthit<\/h3>\n<p>Simptomat mendore t\u00eb ankthit p\u00ebrfshijn\u00eb:<\/p>\n<ul>\n<li>p\u00ebrqendrim t\u00eb dob\u00ebt,<\/li>\n<li>mendime negative,<\/li>\n<li>shtangie,<\/li>\n<li>arsyetim t\u00eb dob\u00ebt,<\/li>\n<li>komunikim t\u00eb dob\u00ebt dhe<\/li>\n<li>dob\u00ebsi t\u00eb v\u00ebmendjes dhe t\u00eb kujtes\u00ebs.<\/li>\n<\/ul>\n<h3>Simptomat e ankthit n\u00eb sjellje<\/h3>\n<p>Dhe e fundit, simptomat e ankthit p\u00ebrfshijn\u00eb edhe disa huqe ose sjellje t\u00eb caktuara si:<\/p>\n<ul>\n<li>l\u00ebvizje me hapa t\u00eb shpejt pa ndonj\u00eb drejtim,<\/li>\n<li>kafshimi i thonjve,<\/li>\n<li>shkulja e flok\u00ebve,<\/li>\n<li>larja e shpesht\u00eb e duarve n\u00eb m\u00ebnyr\u00eb t\u00eb p\u00ebrs\u00ebritur n\u00eb nj\u00eb koh\u00eb prej nj\u00eb ore,<\/li>\n<li>shmangia e situatave q\u00eb shkaktojn\u00eb ankth t\u00eb ve\u00e7ant\u00eb q\u00eb mund t\u00eb d\u00ebmtojn\u00eb studimin, pun\u00ebn dhe jet\u00ebn shoq\u00ebrore,<\/li>\n<li>t\u00eb ushqyerit tej mase ose shum\u00eb pak,<\/li>\n<li>abuzim me drog\u00ebn p\u00ebr t\u00eb relaksuar dhe<\/li>\n<li>v\u00ebshtir\u00ebsi n\u00eb p\u00ebrfundimin e detyr\u00ebs.<\/li>\n<\/ul>\n<h2>Si shkaktohet ankthi?<\/h2>\n<p>Ankthi shkaktohet p\u00ebr shkak t\u00eb nj\u00eb kombinimi faktor\u00ebsh q\u00eb p\u00ebrfshijn\u00eb lidhje gjenetike t\u00eb dob\u00ebt n\u00eb t\u00eb but\u00eb, si dhe faktor\u00eb t\u00eb tjer\u00eb mjedisor\u00eb dhe t\u00eb kimis\u00eb s\u00eb trurit.<\/p>\n<p>Nj\u00eb nga shkaqet m\u00eb interesante t\u00eb ankthit \u00ebsht\u00eb se ai \u00ebsht\u00eb nj\u00eb shprehi, pra, nj\u00eb sjellje t\u00eb cil\u00ebn njeriu e p\u00ebrvet\u00ebson gradualisht. Nj\u00eb f\u00ebmij\u00eb mund t\u00eb zhvilloj\u00eb ankth duke par\u00eb prind\u00ebrit e tyre q\u00eb jan\u00eb n\u00eb ankth dhe kjo mund t\u00eb forcoj\u00eb te f\u00ebmija nj\u00eb mendim ose sjellje t\u00eb ve\u00e7ant\u00eb shqet\u00ebsuese. F\u00ebmij\u00ebt jan\u00eb t\u00eb prir\u00eb t\u00eb m\u00ebsojn\u00eb duke par\u00eb, duke d\u00ebgjuar dhe duke imituar t\u00eb rriturit. Kujdesi i tepruar i prind\u00ebrve mund ta \u00e7oj\u00eb f\u00ebmij\u00ebn t\u00eb interpretoj\u00eb dhe t\u00eb mendoj\u00eb se pothuajse gjith\u00e7ka q\u00eb e rrethon, \u00ebsht\u00eb nj\u00eb k\u00ebrc\u00ebnim p\u00ebr t\u00eb. K\u00ebshtu, disa f\u00ebmij\u00eb mund t\u00eb b\u00ebhen m\u00eb t\u00eb shqet\u00ebsuar dhe mund t\u00eb mbartin mendime t\u00eb tilla q\u00eb u shkaktojn\u00eb ankth nga f\u00ebmij\u00ebria deri n\u00eb jet\u00ebn e tyre adoleshente dhe m\u00eb tej.<\/p>\n<p>Disa nga arsyet kryesore sociale q\u00eb shkaktojn\u00eb ankthin mund t\u00eb jen\u00eb krahasimet shoq\u00ebrore, k\u00ebrkesat e bot\u00ebs, presionet e bashk\u00ebmoshatar\u00ebve, bullizmi, ose mend\u00ebsia e perfeksionistit e shoq\u00ebruar me presione emocionale.<\/p>\n<p>Ankthi n\u00eb shumic\u00ebn e rasteve zhvillohet n\u00eb f\u00ebmij\u00ebri dhe mund t\u00eb vazhdoj\u00eb n\u00ebse nuk ka nd\u00ebrhyrje q\u00eb n\u00eb fillesat e tij, megjithat\u00eb, studimi i ri sugjeron q\u00eb ankthi mund t\u00eb zhvillohet n\u00eb \u00e7do grupmosh\u00eb, ve\u00e7an\u00ebrisht rreth mosh\u00ebs 30 vje\u00e7, n\u00eb var\u00ebsi t\u00eb ndryshimeve t\u00eb m\u00ebdha t\u00eb jet\u00ebs dhe t\u00eb kushteve sh\u00ebndet\u00ebsore. Grat\u00eb jan\u00eb m\u00eb t\u00eb prir\u00eb t\u00eb p\u00ebsojn\u00eb ankth sesa burrat (raporti af\u00ebrsisht 2:1).<\/p>\n<p>Kulturat gjithashtu kan\u00eb tendenc\u00eb t\u00eb ndikojn\u00eb n\u00eb dob\u00ebsimin e gjendjes psikologjike. P\u00ebr shembull, individ\u00ebt me prejardhje europiane priren t\u00eb shfaqin m\u00eb shum\u00eb simptoma ankthi sesa ata me prejardhje jo-europiane si aziatik\u00ebt, afrikan\u00ebt dhe t\u00eb Lindjes s\u00eb Mesme. Po k\u00ebshtu, njer\u00ebzit nga vendet e zhvilluara kan\u00eb m\u00eb shum\u00eb gjasa t\u00eb raportojn\u00eb simptoma t\u00eb ankthit sesa ata q\u00eb vijn\u00eb nga vendet jo t\u00eb zhvilluara. Gjithashtu, njer\u00ebzit q\u00eb p\u00ebrballen me \u00e7far\u00ebdolloj diskriminimi, qoft\u00eb racor apo fetar, ose q\u00eb p\u00ebrballen me sjellje t\u00eb nj\u00ebanshme, priren t\u00eb zhvillojn\u00eb ankth p\u00ebr shkak t\u00eb p\u00ebrvojave t\u00eb tyre negative n\u00eb shoq\u00ebri.<\/p>\n<h2>Masa t\u00eb thjeshta p\u00ebr t\u00eb parandaluar ankthin<\/h2>\n<ol>\n<li>K\u00ebrkoni nj\u00eb kuptim m\u00eb t\u00eb mir\u00eb t\u00eb mendimeve tuaja joracionale, t\u00eb cilat tentojn\u00eb ta justifikojn\u00eb ankthin tuaj. Ju mund t\u00eb mbani nj\u00eb ditar duke e em\u00ebruar at\u00eb \u201cZbulimi i Mendimeve t\u00eb Ankthit\u201d (ZMA). N\u00eb baz\u00eb ditore ose javore, sh\u00ebnoni t\u00eb gjitha mendimet tuaja t\u00eb ekzagjeruara q\u00eb ju \u00e7ojn\u00eb n\u00eb nj\u00eb shp\u00ebrthim emocional ose t\u00eb sjelljes, duke ju d\u00ebmtuar funksionimin tuaj t\u00eb p\u00ebrditsh\u00ebm.<\/li>\n<li>Racionalizoni dhe mos u tmerroni. Duhet t\u00eb pranoni q\u00eb t\u00eb menduarit \u201c\u00e7far\u00eb n\u00ebse\u201d kur projekton ose lidh me mendime dhe imazhe t\u00eb tmerrshme, shkakton ankth t\u00eb pakontrolluesh\u00ebm. Arsyetoni q\u00eb nj\u00eb katastrof\u00eb q\u00eb imagjinoni p\u00ebr shkak t\u00eb mendimeve tuaja q\u00eb ju vijn\u00eb me pretekstin \u201c\u00e7far\u00eb n\u00ebse\u201d, nuk \u00ebsht\u00eb e pashmangshme dhe, madje nuk ka asnj\u00eb garanci q\u00eb ajo katastrof\u00eb t\u00eb ndodh\u00eb patjet\u00ebr. Kur i mendoni gj\u00ebrat si t\u00eb tmerrshme, ato ju b\u00ebhen shum\u00eb t\u00eb v\u00ebshtira q\u00eb t\u2019ia dilni.<\/li>\n<li>Biseda pozitive me vetveten. Gjithmon\u00eb flisni me vetveten n\u00eb nj\u00eb m\u00ebnyr\u00eb t\u00eb sigurt. Kjo gjithashtu mund t\u00eb b\u00ebhet nj\u00eb mas\u00eb parandaluese efektive. Kjo do t\u2019ju lejoj\u00eb t\u00eb zbuloni fuqin\u00eb e optimizmit dhe t\u00eb shpres\u00ebs n\u00eb \u00e7do situat\u00eb t\u00eb caktuar. Un\u00eb personalisht mendoj se ky \u00ebsht\u00eb mjeti m\u00eb i fuqish\u00ebm dhe duhet t\u00eb p\u00ebrdoret \u00e7do dit\u00eb.<\/li>\n<li>Shkrijeni ankthin me meditimin nd\u00ebrgjegj\u00ebsues. P\u00ebrqendrimi n\u00eb ndjenjat tuaja t\u00eb frym\u00ebmarrjes dhe ato fizike mund t\u2019ju ndihmoj\u00eb t\u00eb q\u00ebndroni n\u00eb t\u00eb tashmen. Kjo mund t\u2019ju ndihmoj\u00eb t\u00eb njiheni me mendimet tuaja, duke lejuar q\u00eb ato t\u2019ju kalojn\u00eb pa reagime dhe pa gjykime.<\/li>\n<li>Relaksoni trupin tuaj, q\u00eb t\u2019ju relaksohet mendja. Frym\u00ebmarrja diafragmatike mund t\u00eb ndihmoj\u00eb n\u00eb qet\u00ebsimin e <em>sistemit nervor simpatik<\/em>. Frym\u00ebmarrjen duke p\u00ebrdorur muskujt tuaj t\u00eb barkut, psikologu Jon Carlson e p\u00ebrshkruan si d\u00ebrgimin e sinjaleve qet\u00ebsuese n\u00eb tru, gj\u00eb q\u00eb nxit tek ju ndjesin\u00eb e relaksimit dhe p\u00ebrmir\u00ebson p\u00ebrqendrimin dhe vet\u00ebdijen.<\/li>\n<\/ol>\n<p>Nj\u00eb teknik\u00eb tjet\u00ebr e quajtur frym\u00ebmarrje e kontrolluar \u00ebsht\u00eb nj\u00eb teknik\u00eb e thjesht\u00eb q\u00eb p\u00ebrqendrohet n\u00eb frym\u00ebmarrje n\u00eb m\u00ebnyr\u00eb t\u00eb ngadalt\u00eb. Shum\u00eb njer\u00ebz e shohin k\u00ebt\u00eb ushtrim t\u00eb thjesht\u00eb shum\u00eb relaksues dhe efikas, sepse i jep trupit nj\u00eb mund\u00ebsi p\u00ebr t\u2019u qet\u00ebsuar. Kjo metod\u00eb mund t\u00eb jet\u00eb e dobishme ve\u00e7an\u00ebrisht p\u00ebr ata t\u00eb cil\u00ebve u merren mendt\u00eb ose q\u00eb ndiejn\u00eb kok\u00ebn t\u00eb leht\u00eb p\u00ebr shkak t\u00eb frym\u00ebmarrjes s\u00eb tyre m\u00eb t\u00eb shpejt\u00eb kur jan\u00eb t\u00eb stresuar.<\/p>\n<p><iframe loading=\"lazy\" title=\"Si t\u00eb falim namazin? Shpjegimi i namazit | #namazi | Video 1\" width=\"900\" height=\"506\" src=\"https:\/\/www.youtube.com\/embed\/z071hvBlmRw?list=PLE-Skya6bgDM7O_cpfJGdYeCSB5AL1w3V\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ol start=\"6\">\n<li>Relaksimi progresiv i muskujve. Nj\u00eb simptom\u00eb kryesore e ankthit \u00ebsht\u00eb tensioni dhe shtr\u00ebngimi i muskujve. Kjo teknik\u00eb p\u00ebrqendrohet ve\u00e7an\u00ebrisht n\u00eb kontraktimin progresiv n\u00eb relaksimin e grupeve muskulore p\u00ebr ta b\u00ebr\u00eb trupin tuaj t\u00eb ndihet m\u00eb i qet\u00eb.<\/li>\n<\/ol>\n<p>(Sh\u00ebnim: \u00cbsht\u00eb m\u00eb mir\u00eb t\u00eb praktikoni k\u00ebt\u00eb teknik\u00eb n\u00ebn mbik\u00ebqyrjen e nj\u00eb terapisti p\u00ebr t\u00eb pasur rezultate m\u00eb efikase.)<\/p>\n<ol start=\"7\">\n<li>Ushtrime t\u00eb rregullta me intensitet t\u00eb ul\u00ebt deri t\u00eb moderuar. Kjo mund t\u00eb p\u00ebrfshij\u00eb <em>asanaset<\/em> e p\u00ebrditshme t\u00eb jogas\u00eb q\u00eb ofrojn\u00eb nj\u00eb rrug\u00ebdalje p\u00ebr m\u00ebrzin\u00eb tuaj dhe ndihmojn\u00eb trupin t\u00eb \u00e7liroj\u00eb hormone q\u00eb p\u00ebrmir\u00ebsojn\u00eb humorin.<\/li>\n<li>Hani nj\u00eb diet\u00eb t\u00eb ekuilibruar: Dieta juaj duhet t\u00eb p\u00ebrfshij\u00eb perime jeshile me shumic\u00eb, fruta t\u00eb fresk\u00ebta, drith\u00ebra, dhe shmangni sa m\u00eb shum\u00eb t\u00eb jet\u00eb e mundur Junk-Food-in (fastfud) apo ushqime t\u00eb p\u00ebrpunuara. P\u00ebrpiquni t\u00eb shtoni n\u00eb diet\u00eb ushqim t\u00eb pasur me omega 3, acide yndyrore si peshku yndyror, arrat dhe farat e lirit.<\/li>\n<li>Dieta me magnez t\u00eb pasur. Sipas nj\u00eb zbulimi, ulja e magnezit rrit sjelljet e lidhura me ankthin, kurse ushqimet e pasura me magnez ju ndihmojn\u00eb n\u00eb relaksimin e muskujve dhe t\u00eb nervave. Disa nga ushqimet q\u00eb p\u00ebrfshijn\u00eb nj\u00eb sasi t\u00eb mir\u00eb t\u00eb magnezit jan\u00eb zarzavate me gjethe si sallata jeshile, spinaqi, shpargu. Po k\u00ebshtu, banane, qum\u00ebsht i ngroht\u00eb me turmerik (shafran t\u00eb Indis\u00eb), qershi, k\u00ebrpudha dhe fara kungulli.<\/li>\n<\/ol>\n<ul>\n<li><strong><a href=\"https:\/\/www.ahmadiyya-islam.org\/al\/artikuj\/si-perdoret-shafrani-i-indise-turmeriku-ne-ushqime\/\">Lexoni si p\u00ebrdoret shafrani i Indis\u00eb n\u00eb ushqimet tuaja<\/a><\/strong><\/li>\n<\/ul>\n<ol start=\"10\">\n<li>Boshti nd\u00ebrmjet zorr\u00ebve dhe trurit. Ju me siguri duhet t\u00eb keni v\u00ebrejtur se si reagon stomaku juaj kur jeni i m\u00ebrzitur, i zem\u00ebruar ose i shqet\u00ebsuar. Ju ndieni q\u00eb po ju l\u00ebvizin zorr\u00ebt n\u00eb stomak. Kjo sepse barku dhe truri juaj jan\u00eb shum\u00eb t\u00eb lidhur. Kur nj\u00ebri preket negativisht, preket edhe tjetri. K\u00ebrkimet e fundit tregojn\u00eb se ushqimet e pasura me <em>probiotik\u00eb<\/em> (bakteret e mira t\u00eb zorr\u00ebve q\u00eb mbajn\u00eb t\u00eb fort\u00eb imunitetin) mund t\u00eb ndihmojn\u00eb n\u00eb uljen e simptomave t\u00eb ankthit. Ushqimet si kosi me kultura t\u00eb ndryshme t\u00eb baktereve t\u00eb gjalla, gjiz\u00eb, dhall\u00eb, ushqime t\u00eb fermentuara, turshi, t\u00eb gjitha k\u00ebto jan\u00eb burime t\u00eb shk\u00eblqyera.<\/li>\n<\/ol>\n<p>Sidoqoft\u00eb, ju duhen edhe <em>prebiotik\u00ebt<\/em>, t\u00eb cil\u00ebt jan\u00eb nj\u00eb form\u00eb e fibrave dietike q\u00eb veprojn\u00eb si nj\u00eb \u201cpleh\u201d p\u00ebr bakteret e mira n\u00eb zorr\u00eb. Prebiotik\u00ebt mund t\u00eb gjenden n\u00eb banane, qep\u00eb, hudh\u00ebr dhe perime t\u00eb tjera dhe fruta t\u00eb fresk\u00ebta.<\/p>\n<ol start=\"11\">\n<li>Kontrolloni p\u00ebr mungesa t\u00eb vitaminave. Nivelet e ul\u00ebta t\u00eb vitamin\u00ebs D dhe t\u00eb vitaminave komplekse B, jan\u00eb t\u00eb lidhura me stresin dhe me simptomat e tjera t\u00eb ankthit.<\/li>\n<li>Shmangni pijet alkoolike, nikotin\u00ebn dhe kafein\u00ebn e tepruar pasi k\u00ebto l\u00ebnd\u00eb tentojn\u00eb t\u00eb nd\u00ebrhyjn\u00eb n\u00eb gjumin tuaj, duke jua p\u00ebrkeq\u00ebsuar simptomat fizike t\u00eb ankthit.<\/li>\n<\/ol>\n<p>P\u00ebrballimi me ankthin mund t\u00eb jet\u00eb nj\u00eb sfid\u00eb, ve\u00e7an\u00ebrisht n\u00eb k\u00ebto koh\u00ebra q\u00eb jetojm\u00eb q\u00eb shkaktojn\u00eb ankth, ku ndjenjat e ankthit dalin jasht\u00eb kontrollit, duke jua zbrazur krejt energjin\u00eb.<\/p>\n<p>Teknikat q\u00eb jan\u00eb dh\u00ebn\u00eb n\u00eb k\u00ebt\u00eb artikull duhet t\u00eb ndiqen rregullisht p\u00ebr t\u00eb pasur rezultate, pasi nuk ka ndonj\u00eb ila\u00e7 apo ushtrim t\u00eb till\u00eb q\u00eb t\u2019ju largoj\u00eb ankthin si me magji. Kur i praktikoni k\u00ebto metoda rregullisht, kjo mund t\u2019jua ndryshoj\u00eb jet\u00ebn.<\/p>\n<p>Sidoqoft\u00eb, n\u00ebse mendoni se shqet\u00ebsimi juaj po r\u00ebndohet, \u00ebsht\u00eb mir\u00eb t\u00eb vizitoheni te nj\u00eb psikolog klinik dhe i k\u00ebshillimit, ose nj\u00eb psikiat\u00ebr p\u00ebr disa seanca ball\u00eb p\u00ebr ball\u00eb ose n\u00eb telefon. Ju gjithashtu mund t\u00eb bashkoheni me ndonj\u00eb grup mb\u00ebshtet\u00ebs ku n\u00eb m\u00ebnyr\u00eb anonime mund t\u00eb ndani p\u00ebrvojat tuaja dhe t\u00eb d\u00ebgjoni nga t\u00eb tjer\u00ebt q\u00eb p\u00ebrballen me guxim me ankthin dhe m\u00eb pas edhe ia dalin.<\/p>\n<h2>LEXONI:<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.ahmadiyya-islam.org\/al\/artikuj\/sjelljet-toksike-qe-shkaterrojne-jeten-tuaj\/\" rel=\"noopener\">9 Sjellje toksike q\u00eb mund t\u00eb shkat\u00ebrrojn\u00eb jet\u00ebn tuaj<\/a><\/li>\n<li><a href=\"https:\/\/www.ahmadiyya-islam.org\/al\/artikuj\/shendeti-mendor-dhe-qetesia-shpirterore\/\" rel=\"noopener\">Sh\u00ebndeti mendor dhe qet\u00ebsia shpirt\u00ebrore<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Lexojeni me dataje rreth ankthit. Ankthi ka disa simptoma q\u00eb ju b\u00ebjn\u00eb me dije se n\u00eb \u00e7far\u00eb faze jeni. Masa t\u00eb thjeshta p\u00ebr t\u00eb parandaluar ankthin.<\/p>\n","protected":false},"featured_media":11766,"template":"","tags":[556],"authors":[557],"content_source":[555],"class_list":["post-11765","articles","type-articles","status-publish","has-post-thumbnail","hentry","tag-depresioni","topics-psikologjia","topics-shendeti","topics-zhvillimi-i-personalitetit-formimi-i-personalitetit","article-cat-artikuj","authors-samar-hafeez","content_source-alhakam"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.1 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>\u00c7far\u00eb \u00ebsht\u00eb ankthi? Cilat jan\u00eb simptomat e tij? Si kurohet ankthi?<\/title>\n<meta name=\"description\" content=\"Lexojeni me dataje rreth ankthit. Ankthi ka disa simptoma q\u00eb ju b\u00ebjn\u00eb me dije se n\u00eb \u00e7far\u00eb faze jeni. 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