{"id":4426,"date":"2025-08-11T20:57:23","date_gmt":"2025-08-11T20:57:23","guid":{"rendered":"https:\/\/qelizaesthetics.com\/exercise-and-mental-health\/"},"modified":"2025-08-11T20:57:23","modified_gmt":"2025-08-11T20:57:23","slug":"exercise-and-mental-health","status":"publish","type":"post","link":"https:\/\/qelizaesthetics.com\/sq\/ushtrimet-dhe-shendeti-mendor\/","title":{"rendered":"Ushtrimet dhe Sh\u00ebndeti Mendor"},"content":{"rendered":"<div class=\"article-keypoints mt-5\">\n<h2 class=\"fs-5 fw-bold mb-4\">Pikat kryesore<\/h2>\n<ul class>\n<li class=\"my-2\">Ushtrimet fizike jan\u00eb treguar t\u00eb jen\u00eb nj\u00eb ila\u00e7 i fuqish\u00ebm kund\u00ebr \u00e7rregullimeve mendore.<\/li>\n<li class=\"my-2\">Ushtrimet fizike shkaktojn\u00eb efektin e tyre t\u00eb dobish\u00ebm n\u00ebp\u00ebrmjet disa mekanizmave q\u00eb p\u00ebrfshijn\u00eb prodhimin e faktorit t\u00eb rritjes, biogjenez\u00ebn mitokondriale dhe angiogjenez\u00ebn.<\/li>\n<li class=\"my-2\">Sipas nj\u00ebrit prej studimeve m\u00eb t\u00eb r\u00ebnd\u00ebsishme t\u00eb meta-analiz\u00ebs mbi sh\u00ebndetin mendor, ushtrimet duhet t\u00eb jen\u00eb nj\u00eb mjet par\u00ebsor p\u00ebr ruajtjen e sh\u00ebndetit mendor.<\/li>\n<\/ul>\n<\/div>\n<div class=\"article-text text-dark mt-5\">\n<div>\n<p dir=\"ltr\">N\u00eb artikullin ton\u00eb t\u00eb m\u00ebparsh\u00ebm, &quot;Ushqyerja dhe Sh\u00ebndeti Mendor&quot;, shqyrtuam natyr\u00ebn transformuese q\u00eb t\u00eb ushqyerit mund t\u00eb ket\u00eb n\u00eb metabolizmin e trurit dhe, si rrjedhoj\u00eb, n\u00eb sh\u00ebndetin mendor. Sipas teoris\u00eb s\u00eb vjet\u00ebr me dekada q\u00eb lidh metabolizmin dhe \u00e7rregullimet e sh\u00ebndetit mendor, anomalit\u00eb n\u00eb metabolizmin qelizor t\u00eb trurit, konkretisht funksioni i mitokondrive, rezultojn\u00eb n\u00eb sjellje anormale n\u00eb disa mekanizma fiziologjik\u00eb q\u00eb kontrollojn\u00eb humorin ton\u00eb, duke p\u00ebrfshir\u00eb \u00e7lirimin e neurotransmetuesve, \u00e7lirimin e hormoneve, rezistenc\u00ebn hormonale dhe vdekjen e parakohshme t\u00eb qelizave t\u00eb trurit. Cil\u00ebsia, koha dhe sasia e ushqimit q\u00eb konsumojm\u00eb kan\u00eb treguar se ose nxisin ose pengojn\u00eb k\u00ebto mekanizma t\u00eb d\u00ebmsh\u00ebm dhe, si rezultat, shkaktojn\u00eb p\u00ebrkeq\u00ebsimin ose p\u00ebrmir\u00ebsimin e sh\u00ebndetit ton\u00eb mendor p\u00ebrkat\u00ebsisht. Ushqimi \u00ebsht\u00eb, si pasoj\u00eb, nj\u00eb nxit\u00ebs i r\u00ebnd\u00ebsish\u00ebm i sh\u00ebndetit mendor. Ushtrimet fizike jan\u00eb treguar gjithashtu t\u00eb jen\u00eb nj\u00eb kontribues po aq i r\u00ebnd\u00ebsish\u00ebm, n\u00ebse jo m\u00eb i r\u00ebnd\u00ebsish\u00ebm, n\u00eb sh\u00ebndetin mendor. N\u00eb k\u00ebt\u00eb artikull, ne shqyrtojm\u00eb mekanizmat p\u00ebrmes t\u00eb cil\u00ebve ushtrimet fizike mund t\u00eb mb\u00ebshtesin metabolizmin e trurit dhe k\u00ebshtu t\u00eb luajn\u00eb nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb ndihm\u00ebn p\u00ebr t\u00eb kap\u00ebrcyer \u00e7rregullimet psikiatrike.<\/p>\n<\/div>\n<p dir=\"ltr\"><strong><em>Si mundet q\u00eb praktika juaj sh\u00ebndet\u00ebsore t\u00eb sjell\u00eb rezultate m\u00eb t\u00eb mira p\u00ebr pacient\u00ebt me analiz\u00ebn e frym\u00ebmarrjes?&nbsp;<a href=\"https:\/\/web.archive.org\/web\/20250320190629\/https:\/\/pnoe.com\/\" target=\"_blank\" rel=\"noopener\">Rezervoni nj\u00eb seanc\u00eb falas konsultimi biznesi p\u00ebr t\u00eb m\u00ebsuar m\u00eb shum\u00eb<\/a>.<\/em><\/strong><\/p>\n<div>\n<p dir=\"ltr\"><strong>Si ndikon ushtrimi n\u00eb funksionimin e trurit<br \/>\n<\/strong>Ushtrimet fizike ndikojn\u00eb n\u00eb metabolizmin e trurit p\u00ebrmes mekanizmave t\u00eb ndrysh\u00ebm. Ja mekanizmat kryesor\u00eb q\u00eb p\u00ebrfshihen:<\/p>\n<p dir=\"ltr\"><strong>Dor\u00ebzimi i gjakut:<\/strong><br \/>\nAktiviteti fizik rrit rrjedhjen e gjakut dhe furnizimin me oksigjen n\u00eb tru, gj\u00eb q\u00eb rrit metabolizmin e energjis\u00eb n\u00eb tru. Kjo rritje e rrjedhjes s\u00eb gjakut gjithashtu nxit \u00e7lirimin e faktor\u00ebve t\u00eb rritjes dhe neurotrofinave, t\u00eb cilat mb\u00ebshtesin rritjen dhe mbijetes\u00ebn e neuroneve.<\/p>\n<p dir=\"ltr\"><strong>Prodhimi i neurotransmetuesve:<br \/>\n<\/strong> Ushtrimet fizike stimulojn\u00eb gjithashtu prodhimin e neurotransmetuesve, si\u00e7 jan\u00eb dopamina dhe serotonina, t\u00eb cil\u00ebt luajn\u00eb nj\u00eb rol n\u00eb rregullimin e humorit dhe funksionin kognitiv. K\u00ebta neurotransmetues mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb humorin, t\u00eb zvog\u00eblojn\u00eb stresin dhe t\u00eb rrisin aft\u00ebsit\u00eb kognitive.<\/p>\n<p dir=\"ltr\"><strong>Faktor\u00ebt e rritjes:<\/strong><br \/>\nP\u00ebr m\u00eb tep\u00ebr, \u00ebsht\u00eb treguar se ushtrimet fizike rrisin prodhimin e faktorit neurotrofik t\u00eb derivuar nga truri (BDNF), nj\u00eb protein\u00eb q\u00eb mb\u00ebshtet rritjen dhe mir\u00ebmbajtjen e neuroneve. BDNF nxit neuroplasticitetin, q\u00eb \u00ebsht\u00eb aft\u00ebsia e trurit p\u00ebr t&#039;u p\u00ebrshtatur dhe p\u00ebr t\u00eb ndryshuar n\u00eb p\u00ebrgjigje t\u00eb p\u00ebrvojave dhe t\u00eb nx\u00ebnit t\u00eb ri.<\/p>\n<p dir=\"ltr\"><strong>Angiogjeneza:<\/strong><br \/>\nUshtrimet e rregullta jan\u00eb lidhur gjithashtu me formimin e en\u00ebve t\u00eb reja t\u00eb gjakut n\u00eb tru, nj\u00eb proces i quajtur angiogjenez\u00eb. Kjo vaskularizim i shtuar p\u00ebrmir\u00ebson rrjedh\u00ebn e gjakut dhe shp\u00ebrndarjen e l\u00ebnd\u00ebve ushqyese n\u00eb qelizat e trurit, duke mb\u00ebshtetur funksionin e tyre t\u00eb p\u00ebrgjithsh\u00ebm.<\/p>\n<p dir=\"ltr\"><strong>Biogjeneza mitokondriale:<\/strong><br \/>\nGjat\u00eb ushtrimeve fizike, rritja e k\u00ebrkes\u00ebs p\u00ebr energji shkakton nj\u00eb proces t\u00eb quajtur biogjenez\u00eb mitokondriale, q\u00eb p\u00ebrfshin krijimin e mitokondrive t\u00eb reja. Kjo rritje e dend\u00ebsis\u00eb mitokondriale rrit aft\u00ebsin\u00eb e trurit p\u00ebr t\u00eb prodhuar ATP, monedh\u00ebn e energjis\u00eb s\u00eb qelizave.<\/p>\n<p dir=\"ltr\">Sinteza e proteinave: Ushtrimet gjithashtu stimulojn\u00eb prodhimin e proteinave t\u00eb p\u00ebrfshira n\u00eb funksionin dhe mir\u00ebmbajtjen e mitokondrive. K\u00ebto proteina ndihmojn\u00eb n\u00eb optimizimin e efikasitetit t\u00eb frym\u00ebmarrjes mitokondriale dhe zinxhirit t\u00eb transportit t\u00eb elektroneve, t\u00eb cilat jan\u00eb thelb\u00ebsore p\u00ebr gjenerimin e ATP-s\u00eb.<\/p>\n<p dir=\"ltr\"><strong>Roli unik i trajnimit t\u00eb Zon\u00ebs 2<\/strong><\/p>\n<p dir=\"ltr\">Nga t\u00eb gjitha llojet e ushtrimeve, st\u00ebrvitja e Zon\u00ebs 2 z\u00eb nj\u00eb vend t\u00eb ve\u00e7ant\u00eb n\u00eb metabolizmin e trurit dhe rrjedhimisht n\u00eb sh\u00ebndetin mendor. Para se t\u00eb zhytemi n\u00eb arsyet pse, le t\u00eb shqyrtojm\u00eb s\u00eb pari nga af\u00ebr llojet e ndryshme t\u00eb ushtrimeve. Tre llojet kryesore t\u00eb st\u00ebrvitjes p\u00ebrfshijn\u00eb st\u00ebrvitjen baz\u00eb t\u00eb q\u00ebndrueshm\u00ebris\u00eb (e njohur edhe si st\u00ebrvitje e Zon\u00ebs 2 q\u00eb p\u00ebrfshin ushtrime t\u00eb vazhdueshme n\u00eb Zon\u00ebn 2), st\u00ebrvitjen e rezistenc\u00ebs (ngritja e peshave ose p\u00ebrdorimi i mjeteve t\u00eb tjera p\u00ebr t\u00eb aplikuar rezistenc\u00ebn e muskujve) dhe st\u00ebrvitjen me intervale (alternimi midis intensiteteve t\u00eb ndryshme t\u00eb ushtrimeve gjat\u00eb kryerjes s\u00eb ndonj\u00eb lloj kardio si vrapimi ose \u00e7iklizmi). Ja se si secili lloj ndikon n\u00eb funksionin e trurit ton\u00eb dhe gjendjen emocionale:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Funksion i p\u00ebrmir\u00ebsuar mitokondrial: Trajnimi i Zon\u00ebs 2 synon dhe p\u00ebrmir\u00ebson n\u00eb m\u00ebnyr\u00eb specifike funksionin mitokondrial. Mitokondrit\u00eb jan\u00eb fuqit\u00eb e qelizave tona dhe jan\u00eb p\u00ebrgjegj\u00ebse p\u00ebr prodhimin e energjis\u00eb. P\u00ebrmir\u00ebsimi i funksionit mitokondrial p\u00ebrmes trajnimit t\u00eb Zon\u00ebs 2 i jep trurit nj\u00eb furnizim m\u00eb efikas dhe t\u00eb q\u00ebndruesh\u00ebm me energji, duke p\u00ebrmir\u00ebsuar funksionin njoh\u00ebs dhe sh\u00ebndetin e p\u00ebrgjithsh\u00ebm t\u00eb trurit.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Efikasitet i shtuar i djegies s\u00eb dhjamit: St\u00ebrvitja e Zon\u00ebs 2 nxit shfryt\u00ebzimin e dhjamit si burim karburanti gjat\u00eb ushtrimeve. Kjo mund t\u00eb jet\u00eb e dobishme p\u00ebr sh\u00ebndetin e trurit pasi ndihmon n\u00eb ruajtjen e niveleve t\u00eb q\u00ebndrueshme t\u00eb sheqerit n\u00eb gjak dhe parandalon rritjen e insulin\u00ebs. Djegia e vazhdueshme e dhjamit gjat\u00eb ushtrimeve mund t\u00eb mb\u00ebshtes\u00eb gjithashtu metabolizmin e sh\u00ebndetsh\u00ebm t\u00eb trurit dhe t\u00eb zvog\u00ebloj\u00eb rrezikun e \u00e7rregullimeve metabolike q\u00eb mund t\u00eb ndikojn\u00eb negativisht n\u00eb funksionin e trurit.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Rritja e sekretimit t\u00eb faktor\u00ebve t\u00eb rritjes: Trajnimi i Zon\u00ebs 2 stimulon sekretimin e faktor\u00ebve t\u00eb rritjes n\u00eb tru. K\u00ebta faktor\u00eb rritjeje nxisin rritjen e en\u00ebve t\u00eb gjakut dhe qelizave t\u00eb reja n\u00eb tru, duke \u00e7uar n\u00eb p\u00ebrmir\u00ebsimin e kujtes\u00ebs, njohjes dhe sh\u00ebndetit t\u00eb p\u00ebrgjithsh\u00ebm t\u00eb trurit.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Kapacitet i p\u00ebrmir\u00ebsuar i rikuperimit: St\u00ebrvitja e Zon\u00ebs 2 ndihmon n\u00eb rritjen e kapacitetit t\u00eb rikuperimit t\u00eb trupit, duke lejuar nj\u00eb rikuperim m\u00eb t\u00eb shpejt\u00eb pas periudhave intensive t\u00eb ushtrimeve. Kjo \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin e trurit pasi zvog\u00eblon rrezikun e st\u00ebrvitjes s\u00eb tep\u00ebrt dhe mb\u00ebshtet funksionin optimal kognitiv.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>Nj\u00eb nd\u00ebrhyrje e studiuar gjer\u00ebsisht<\/strong><\/p>\n<p dir=\"ltr\">Mekanizmat p\u00ebrmes t\u00eb cil\u00ebve ushtrimet fizike ndikojn\u00eb n\u00eb metabolizmin e trurit dhe p\u00ebrfitimet e tyre p\u00ebr sh\u00ebndetin mendor njihen gjer\u00ebsisht dhe mb\u00ebshteten nga nj\u00eb gam\u00eb e gjer\u00eb k\u00ebrkimesh shkencore. Vlefshm\u00ebria shkencore mbulon \u00e7rregullime t\u00eb ndryshme psikiatrike p\u00ebrmes studimeve epidemiologjike n\u00eb shkall\u00eb t\u00eb gjer\u00eb.<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Depresioni: Studime t\u00eb shumta kan\u00eb treguar se ushtrimet fizike mund ta trajtojn\u00eb n\u00eb m\u00ebnyr\u00eb efektive depresionin. P\u00ebr shembull, nj\u00eb meta-analiz\u00eb e 25 studimeve t\u00eb kontrolluara t\u00eb rast\u00ebsishme zbuloi se ushtrimet fizike ul\u00ebn ndjesh\u00ebm simptomat depresive tek individ\u00ebt me \u00e7rregullim depresiv t\u00eb madh.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u00c7rregullime ankthi: Ushtrimet fizike kan\u00eb treguar se zvog\u00eblojn\u00eb simptomat e \u00e7rregullimeve t\u00eb ankthit, si\u00e7 jan\u00eb \u00e7rregullimi i ankthit t\u00eb p\u00ebrgjith\u00ebsuar dhe \u00e7rregullimi i panikut. Nj\u00eb rishikim sistematik dhe meta-analiz\u00eb e 49 studimeve zbuloi se nd\u00ebrhyrjet n\u00eb ushtrime fizike shoq\u00ebroheshin me nj\u00eb reduktim t\u00eb ndjesh\u00ebm t\u00eb simptomave t\u00eb ankthit.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u00c7rregullimi i stresit post-traumatik (PTSD): Ushtrimet fizike u sjellin dobi individ\u00ebve me PTSD. Hulumtimet sugjerojn\u00eb se ushtrimet fizike mund t\u00eb ndihmojn\u00eb n\u00eb uljen e simptomave t\u00eb PTSD-s\u00eb, si\u00e7 jan\u00eb mendimet nd\u00ebrhyr\u00ebse dhe hiper-ngacmueshm\u00ebria, dhe t\u00eb p\u00ebrmir\u00ebsojn\u00eb mir\u00ebqenien e p\u00ebrgjithshme.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u00c7rregullimi i hiperaktivitetit dhe deficitit t\u00eb v\u00ebmendjes (ADHD): Ushtrimet kan\u00eb treguar se ndikojn\u00eb pozitivisht tek individ\u00ebt me ADHD. Studimet kan\u00eb treguar se ushtrimet mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb v\u00ebmendjen, funksionin ekzekutiv dhe simptomat e sjelljes tek f\u00ebmij\u00ebt dhe t\u00eb rriturit me ADHD.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u00c7rregullime t\u00eb p\u00ebrdorimit t\u00eb substancave: Ushtrimet fizike mund t\u00eb jen\u00eb nj\u00eb shtes\u00eb e dobishme p\u00ebr trajtimin e \u00e7rregullimeve t\u00eb p\u00ebrdorimit t\u00eb substancave. Hulumtimet sugjerojn\u00eb se ushtrimet fizike mund t\u00eb zvog\u00eblojn\u00eb d\u00ebshirat, t\u00eb p\u00ebrmir\u00ebsojn\u00eb humorin dhe t\u00eb mb\u00ebshtesin rikuperimin e p\u00ebrgjithsh\u00ebm tek individ\u00ebt me \u00e7rregullime t\u00eb p\u00ebrdorimit t\u00eb substancave.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">Efektiviteti i ushtrimeve fizike n\u00eb \u00e7rregullimet psikiatrike u v\u00ebrtetua gjithashtu koh\u00ebt e fundit p\u00ebrmes nj\u00eb <a href=\"https:\/\/web.archive.org\/web\/20250320190629\/https:\/\/bjsm.bmj.com\/content\/early\/2023\/07\/11\/bjsports-2022-106195\" target=\"_blank\" rel=\"noopener\">studim meta-analiz\u00eb n\u00eb shkall\u00eb t\u00eb gjer\u00eb<\/a> q\u00eb p\u00ebrfshin nj\u00eb sasi t\u00eb madhe t\u00eb dh\u00ebnash nga 97 meta-rishikime t\u00eb 1,039 studimeve t\u00eb kontrolluara t\u00eb rast\u00ebsishme q\u00eb p\u00ebrfshinin 128,119 pjes\u00ebmarr\u00ebs.<\/p>\n<p dir=\"ltr\"><strong>Konkluzioni<\/strong><br \/>\nSi p\u00ebrfundim, marr\u00ebdh\u00ebnia midis t\u00eb ushqyerit, ushtrimeve fizike dhe sh\u00ebndetit mendor po b\u00ebhet gjithnj\u00eb e m\u00eb e dukshme, nd\u00ebrsa k\u00ebrkimet shkencore hedhin drit\u00eb mbi ndikimin transformues t\u00eb k\u00ebtyre faktor\u00ebve t\u00eb stilit t\u00eb jetes\u00ebs n\u00eb metabolizmin e trurit dhe mir\u00ebqenien e p\u00ebrgjithshme. Ushqyerja ndikon ndjesh\u00ebm n\u00eb funksionin e trurit duke ndikuar n\u00eb metabolizmin qelizor, lirimin e neurotransmetuesve dhe ekuilibrin hormonal. N\u00eb m\u00ebnyr\u00eb t\u00eb ngjashme, ushtrimet fizike ushtrojn\u00eb efekte t\u00eb fuqishme n\u00eb metabolizmin e trurit p\u00ebrmes rritjes s\u00eb rrjedhjes s\u00eb gjakut, prodhimit t\u00eb neurotransmetuesve, faktor\u00ebve t\u00eb rritjes, angiogjenez\u00ebs, biogjenez\u00ebs mitokondriale dhe sintez\u00ebs s\u00eb proteinave.<\/p>\n<p dir=\"ltr\">Nd\u00ebr modalitetet e ndryshme t\u00eb ushtrimeve, st\u00ebrvitja e Zon\u00ebs 2 \u00ebsht\u00eb ve\u00e7an\u00ebrisht e dobishme p\u00ebr sh\u00ebndetin e trurit p\u00ebr shkak t\u00eb p\u00ebrmir\u00ebsimit t\u00eb synuar t\u00eb funksionit mitokondrial, efikasitetit t\u00eb rritur t\u00eb djegies s\u00eb dhjamit, sekretimit t\u00eb rritur t\u00eb faktor\u00ebve t\u00eb rritjes dhe kapacitetit t\u00eb p\u00ebrmir\u00ebsuar t\u00eb rim\u00ebk\u00ebmbjes. Trupi i konsideruesh\u00ebm i k\u00ebrkimeve shkencore q\u00eb mb\u00ebshtesin efektet pozitive t\u00eb ushtrimeve n\u00eb sh\u00ebndetin mendor mbulon nj\u00eb gam\u00eb t\u00eb gjer\u00eb \u00e7rregullimesh psikiatrike, duke p\u00ebrfshir\u00eb depresionin, \u00e7rregullimet e ankthit, PTSD-n\u00eb, ADHD-n\u00eb dhe \u00e7rregullimet e p\u00ebrdorimit t\u00eb substancave.<\/p>\n<p dir=\"ltr\">P\u00ebrfshirja e ushtrimeve t\u00eb rregullta dhe nj\u00eb diete t\u00eb ekuilibruar n\u00eb jet\u00ebn ton\u00eb t\u00eb p\u00ebrditshme mund t\u00eb sjell\u00eb p\u00ebrfitime t\u00eb konsiderueshme p\u00ebr sh\u00ebndetin mendor dhe funksionin njoh\u00ebs. K\u00ebto zgjedhje t\u00eb stilit t\u00eb jetes\u00ebs mund t\u00eb veprojn\u00eb si mjete t\u00eb fuqishme p\u00ebr t\u00eb ndihmuar individ\u00ebt t\u00eb kap\u00ebrcejn\u00eb \u00e7rregullimet psikiatrike dhe t\u00eb p\u00ebrmir\u00ebsojn\u00eb mir\u00ebqenien e tyre t\u00eb p\u00ebrgjithshme. Nd\u00ebrsa vazhdojm\u00eb t\u00eb thellojm\u00eb kuptimin ton\u00eb t\u00eb marr\u00ebdh\u00ebnies s\u00eb nd\u00ebrlikuar midis t\u00eb ushqyerit, ushtrimeve dhe sh\u00ebndetit mendor, b\u00ebhet gjithnj\u00eb e m\u00eb e qart\u00eb se promovimi i nj\u00eb stili jetese t\u00eb sh\u00ebndetsh\u00ebm \u00ebsht\u00eb i dobish\u00ebm p\u00ebr sh\u00ebndetin ton\u00eb fizik dhe thelb\u00ebsor p\u00ebr t\u00eb ushqyer nj\u00eb mendje elastike dhe t\u00eb gjall\u00eb.<\/p>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Key points Exercise has been shown to be a powerful drug against mental disorders. Physical exercise induces its beneficiary effect through several mechanisms that involve growth factor production, mitochondrial biogenesis, and angiogenesis. According to one of the most significant meta-analysis studies on mental health, exercise should be a primary tool for mental health preservation. In [&hellip;]<\/p>","protected":false},"author":1,"featured_media":4441,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/posts\/4426","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/comments?post=4426"}],"version-history":[{"count":0,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/posts\/4426\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/media\/4441"}],"wp:attachment":[{"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/media?parent=4426"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/categories?post=4426"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/tags?post=4426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}