Shkenc\u00ebtar\u00ebt paralajm\u00ebrojn\u00eb se temperaturat e larta mund t\u00eb v\u00ebn\u00eb n\u00eb rrezik sh\u00ebndetin afatgjat\u00eb t\u00eb njer\u00ebzve duke i ndaluar ata t\u00eb ushtrohen. Ja se si mund t\u00eb vazhdoni kur gj\u00ebrat nxehen.<\/p>\n
T\u00eb q\u00ebndrosh aktiv n\u00eb mot t\u00eb nxeht\u00eb mund t\u00eb jet\u00eb sfiduese. Kjo \u00ebsht\u00eb nj\u00eb arsye pse lojtar\u00ebve n\u00eb Kup\u00ebn e Bot\u00ebs 2026 n\u00eb SHBA, Kanada dhe Meksik\u00eb po u jepet hidratim shtes\u00eb, por i diskutuesh\u00ebm, i cili nd\u00ebrpritet 22 minuta n\u00eb secil\u00ebn pjes\u00eb. Dhe me temperatura rekord q\u00eb po vijn\u00eb k\u00ebt\u00eb ver\u00eb fal\u00eb nj\u00eb modeli t\u00eb fuqish\u00ebm t\u00eb motit El Ni\u00f1o , ka t\u00eb ngjar\u00eb t\u00eb jet\u00eb nj\u00eb koh\u00eb e v\u00ebshtir\u00eb p\u00ebr t\u2019u ushtruar.<\/p>\n
T\u00eb shtysh p\u00ebrpara gjat\u00eb nj\u00eb vrapimi ose ndeshjeje futbolli n\u00eb nxeht\u00ebsi ekstreme jo vet\u00ebm q\u00eb mund t\u00eb jet\u00eb e pak\u00ebndshme, por edhe e rrezikshme, duke na v\u00ebn\u00eb n\u00eb rrezik t\u00eb goditjes nga nxeht\u00ebsia.<\/p>\n
\u201cEcja, \u00e7iklizmi, ushtrimet n\u00eb natyr\u00eb dhe madje edhe rutinat e p\u00ebrditshme si t\u00eb shkuarit n\u00eb k\u00ebmb\u00eb b\u00ebhen m\u00eb t\u00eb v\u00ebshtira fizikisht dhe m\u00eb pak t\u00eb rehatshme kur temperaturat jan\u00eb t\u00eb larta\u201d, thot\u00eb Christian Garc\u00eda-Witulski, nj\u00eb epidemiolog i stilit t\u00eb jetes\u00ebs mjedisore n\u00eb Universitetin Katolik Papnor t\u00eb Argjentin\u00ebs, shkruan BBC.<\/p>\n
Por n\u00ebse e zvog\u00eblojm\u00eb aktivitetin ton\u00eb fizik sa her\u00eb q\u00eb ndihet shum\u00eb vap\u00eb p\u00ebr t\u2019u ushtruar jasht\u00eb, kjo mund t\u00eb kontribuoj\u00eb n\u00eb rreziqe afatgjata sh\u00ebndet\u00ebsore.<\/p>\n
Garc\u00eda-Witulski dhe koleg\u00ebt e tij kan\u00eb paralajm\u00ebruar s\u00eb fundmi n\u00eb nj\u00eb hulumtim t\u00eb ri se rritja e temperaturave p\u00ebr shkak t\u00eb ndryshimeve klimatike mund t\u00eb b\u00ebj\u00eb q\u00eb njer\u00ebzit t\u00eb l\u00ebvizin m\u00eb pak p\u00ebr shkak t\u00eb vap\u00ebs dhe si pasoj\u00eb t\u00eb rezultoj\u00eb n\u00eb rreth 470,000 deri n\u00eb 700,000 vdekje t\u00eb parakohshme n\u00eb vit deri n\u00eb vitin 2050.<\/p>\n
Pse lodheni m\u00eb shpejt n\u00eb vap\u00eb<\/p>\n
Nd\u00ebrsa st\u00ebrviteni, muskujt tuaj tkurren dhe gjenerojn\u00eb nxeht\u00ebsi. Trupi juaj m\u00eb pas p\u00ebrpiqet t\u00eb ftohet duke djersitur dhe duke e devijuar gjakun drejt l\u00ebkur\u00ebs.<\/p>\n
Por kjo krijon nj\u00eb kompromis pasi i nj\u00ebjti gjak \u00ebsht\u00eb i nevojsh\u00ebm edhe p\u00ebr t\u00eb furnizuar muskujt me oksigjen, thot\u00eb Ollie Jay nga Universiteti i Sidneit. \u201cL\u00ebkura juaj n\u00eb thelb po i vjedh gjakun muskujve, k\u00ebshtu q\u00eb nuk mund t\u2019u jepni atyre aq shum\u00eb oksigjen.\u201d<\/p>\n
N\u00eb kushte t\u00eb nxehta, kjo mund t\u00eb \u00e7oj\u00eb shum\u00eb shpejt n\u00eb lodhje, pasi trupi juaj p\u00ebrpiqet t\u00eb siguroj\u00eb oksigjen t\u00eb mjaftuesh\u00ebm p\u00ebr muskujt, por gjithashtu mund t\u00eb ushtroj\u00eb nj\u00eb ngarkes\u00eb shtes\u00eb n\u00eb zem\u00ebr nd\u00ebrsa ajo p\u00ebrpiqet t\u00eb p\u00ebrballoj\u00eb k\u00ebrkes\u00ebn.<\/p>\n
Pra, si e mbroni sh\u00ebndetin tuaj afatgjat\u00eb duke q\u00ebndruar aktiv kur b\u00ebn shum\u00eb vap\u00eb? Ja disa nga strategjit\u00eb q\u00eb studiuesit thon\u00eb se mund t\u2019ju ndihmojn\u00eb t\u00eb q\u00ebndroni t\u00eb fresk\u00ebt nd\u00ebrkoh\u00eb q\u00eb q\u00ebndroni aktiv\u00eb:<\/p>\n
Ushtrohuni m\u00eb her\u00ebt<\/p>\n
Ndryshimi m\u00eb me ndikim q\u00eb shumica e njer\u00ebzve mund t\u00eb b\u00ebjn\u00eb \u00ebsht\u00eb t\u00eb b\u00ebjn\u00eb ushtrime kur \u00ebsht\u00eb m\u00eb fresk\u00ebt , si n\u00eb m\u00ebngjes ose n\u00eb mbr\u00ebmje, n\u00ebse kjo \u00ebsht\u00eb e mundur.<\/p>\n
Gjithashtu mund t\u00eb zgjidhni koh\u00eb kur zona ku ju p\u00eblqen t\u00eb ushtroheni \u00ebsht\u00eb n\u00eb hije n\u00eb vend q\u00eb t\u00eb jet\u00eb plot\u00ebsisht e shndritshme nga dielli. \u201cKy ndryshim mund t\u00eb jet\u00eb deri n\u00eb 12-15\u00b0C (22-27\u00b0F) m\u00eb i lart\u00eb se temperatura e ajrit n\u00eb hije\u201d, thot\u00eb Ollie Jay, drejtor i Qendr\u00ebs s\u00eb K\u00ebrkimeve p\u00ebr Nxeht\u00ebsin\u00eb dhe Sh\u00ebndetin n\u00eb Universitetin e Sidneit, transmeton Klankosova.tv.<\/p>\n
Kontrolloni lag\u00ebshtin\u00eb<\/p>\n
Lag\u00ebshtia ka r\u00ebnd\u00ebsi gjithashtu. M\u00ebnyra kryesore e trupit tuaj p\u00ebr t\u00eb humbur nxeht\u00ebsin\u00eb \u00ebsht\u00eb n\u00ebp\u00ebrmjet djers\u00ebs q\u00eb avullon nga l\u00ebkura, gj\u00eb q\u00eb ndihmon n\u00eb uljen e temperatur\u00ebs s\u00eb trupit. Por n\u00eb kushte lag\u00ebshtie, ky proces ndikohet pasi avullimi q\u00eb ftoh trupin tuaj zvog\u00eblohet.<\/p>\n
\u201cKa m\u00eb shum\u00eb lag\u00ebshti n\u00eb aj\u00ebr dhe p\u00ebr k\u00ebt\u00eb arsye forca l\u00ebviz\u00ebse [e avullimit] \u00ebsht\u00eb e zbeht\u00eb\u201d, thot\u00eb Jay.<\/p>\n
Shpejt\u00ebsia e er\u00ebs luan gjithashtu nj\u00eb rol, prandaj funksionimi n\u00eb hap\u00ebsira t\u00eb mbyllura me pak rrjedhje ajri e b\u00ebn stresin nga nxeht\u00ebsia nj\u00eb rrezik m\u00eb t\u00eb madh.<\/p>\n
Shkurtoni seanc\u00ebn tuaj ose zvog\u00ebloni intensitetin<\/p>\n
N\u00eb dit\u00ebt kur nuk mund ta shmangni vap\u00ebn, mund t\u00eb merrni n\u00eb konsiderat\u00eb ushtrimet p\u00ebr periudha m\u00eb t\u00eb shkurtra kohore, si dhe t\u00eb b\u00ebni m\u00eb shum\u00eb pushime.<\/p>\n
\u201cNdonj\u00ebher\u00eb nj\u00eb sh\u00ebtitje m\u00eb e shkurt\u00ebr n\u00eb m\u00ebngjes, ose nj\u00eb l\u00ebvizje e leht\u00eb brenda, \u00ebsht\u00eb m\u00eb e sigurt dhe m\u00eb realiste sesa t\u00eb p\u00ebrpiqesh t\u2019i p\u00ebrmbahesh ngurtazi t\u00eb nj\u00ebjt\u00ebs rutin\u00eb\u201d, thot\u00eb Garc\u00eda-Witulski. \u201cKushtet m\u00eb t\u00eb nxehta krijojn\u00eb m\u00eb shum\u00eb tendosje termike. Njer\u00ebzit lodhen m\u00eb leht\u00eb, djersiten m\u00eb shum\u00eb, mund t\u00eb ndihen t\u00eb marramendur ose n\u00eb siklet, shpesh flen\u00eb m\u00eb keq dhe l\u00ebvizja e p\u00ebrditshme thjesht b\u00ebhet m\u00eb pak t\u00ebrheq\u00ebse dhe, n\u00eb disa raste, m\u00eb pak e sigurt.\u201d<\/p>\n
Ulja e temperatur\u00ebs s\u00eb trupit para ushtrimeve ju jep nj\u00eb tampon m\u00eb t\u00eb madh nxeht\u00ebsie p\u00ebrpara se kushtet t\u00eb b\u00ebhen t\u00eb rrezikshme.<\/p>\n
Rebecca Stearns, nj\u00eb kineziologe n\u00eb Institutin Korey Stringer n\u00eb Universitetin e Connecticut-it, thot\u00eb se, nd\u00ebrsa b\u00ebni pushime nga ushtrimet, gjeni nj\u00eb mjedis m\u00eb t\u00eb fresk\u00ebt, sa her\u00eb q\u00eb t\u00eb jet\u00eb e mundur. \u201cN\u00ebse mund t\u00eb hyni n\u00eb nj\u00eb mjedis me aj\u00ebr t\u00eb kondicionuar, ose edhe thjesht t\u00eb b\u00ebni hije me uj\u00eb t\u00eb ftoht\u00eb dhe nj\u00eb ventilator, merrni koh\u00eb q\u00eb t\u00eb filloni t\u00eb freskoheni\u201d, thot\u00eb ajo.<\/p>\n
(P\u00ebr ata q\u00eb duan t\u00eb kontrollojn\u00eb rrezikun e mundsh\u00ebm t\u00eb stresit nga nxeht\u00ebsia, Jay dhe koleg\u00ebt e tij n\u00eb Universitetin e Sidneit kan\u00eb zhvilluar nj\u00eb mjet falas p\u00ebr ngrohje q\u00eb mbulon mbi 40 sporte, i cili mb\u00ebshtetet n\u00eb t\u00eb dh\u00ebnat lokale t\u00eb motit.)<\/p>\n
Qet\u00ebsohuni m\u00eb me zgjuarsi<\/p>\n
Kur b\u00ebhet fjal\u00eb p\u00ebr metodat e ftohjes, mund t\u00eb jet\u00eb josh\u00ebse t\u00eb p\u00ebrdorni nj\u00eb pako akulli. Por Stearns thot\u00eb se, nd\u00ebrsa pakot e akullit ndihen t\u00eb ftohta n\u00eb l\u00ebkur\u00eb, ato n\u00eb fakt kan\u00eb nj\u00eb shkall\u00eb ftohjeje \u00e7udit\u00ebrisht t\u00eb ul\u00ebt sepse ato kan\u00eb tendenc\u00eb t\u00eb mbulojn\u00eb vet\u00ebm nj\u00eb pjes\u00eb t\u00eb vog\u00ebl t\u00eb l\u00ebkur\u00ebs.<\/p>\n
Ftohja me zhytje mund t\u00eb jet\u00eb nj\u00eb m\u00ebnyr\u00eb m\u00eb e mir\u00eb p\u00ebr t\u2019u freskuar. K\u00ebtu zhytni pjes\u00eb t\u00eb trupit (si duart dhe parakrah\u00ebt) n\u00eb uj\u00eb t\u00eb ftoht\u00eb. Si alternativ\u00eb, mund t\u00eb hidhni uj\u00eb mbi veten tuaj.<\/p>\n
\u201cN\u00ebse merrni uj\u00eb dhe e aplikoni n\u00eb sip\u00ebrfaqen e l\u00ebkur\u00ebs, dhe m\u00eb pas ai uj\u00eb avullohet, kjo n\u00eb fakt b\u00ebn pun\u00ebn e djersitjes pa pasur nevoj\u00eb t\u00eb djersiteni\u201d, thot\u00eb Jay. Kjo do t\u00eb thot\u00eb q\u00eb trupi juaj mund t\u00eb drejtoj\u00eb m\u00eb shum\u00eb gjak n\u00eb muskuj p\u00ebr t\u00eb dh\u00ebn\u00eb oksigjen.<\/p>\n
N\u00eb m\u00ebnyr\u00eb t\u00eb ngjashme, nj\u00eb peshqir i lagur i ftoht\u00eb i rrotulluar shpesh mbi krah\u00ebt, k\u00ebmb\u00ebt dhe bustin tuaj gjithashtu ju ndihmon t\u00eb freskoheni, thot\u00eb Stearns.<\/p>\n
Ftohu paraprakisht<\/p>\n
Ftohja paraprake p\u00ebrpara se t\u00eb dilni \u00ebsht\u00eb gjithashtu e dobishme . Hulumtimet tregojn\u00eb se ulja e temperatur\u00ebs s\u00eb trupit para ushtrimeve ju jep nj\u00eb rezerv\u00eb m\u00eb t\u00eb madhe nxeht\u00ebsie p\u00ebrpara se kushtet t\u00eb b\u00ebhen t\u00eb rrezikshme. \u201cNj\u00eb ulje e leht\u00eb e temperatur\u00ebs s\u00eb trupit p\u00ebrpara se t\u00eb hyni n\u00eb vap\u00eb do t\u2019ju jap\u00eb nj\u00eb koh\u00eb m\u00eb t\u00eb gjat\u00eb p\u00ebrpara se t\u00eb b\u00ebhet e rrezikshme\u201d, thot\u00eb Stearns.<\/p>\n
Kjo mund t\u00eb b\u00ebhet edhe duke konsumuar uj\u00eb t\u00eb akullt, i cili \u00ebsht\u00eb zbuluar se e freskon trupin dhe p\u00ebrmir\u00ebson performanc\u00ebn n\u00eb ushtrime.<\/p>\n
L\u00ebreni trupin tuaj t\u00eb p\u00ebrshtatet<\/p>\n
Rritja graduale e sasis\u00eb s\u00eb ushtrimeve q\u00eb b\u00ebni n\u00eb mot t\u00eb nxeht\u00eb do t\u2019i lejoj\u00eb trupit tuaj t\u00eb m\u00ebsohet me t\u00eb, nj\u00eb proces i quajtur aklimatizim ndaj nxeht\u00ebsis\u00eb.<\/p>\n
N\u00eb p\u00ebrgjith\u00ebsi, thot\u00eb Stearns, pas shtat\u00eb deri n\u00eb 14 dit\u00ebsh ushtrimesh t\u00eb rregullta n\u00eb vap\u00eb , temperatura juaj baz\u00eb n\u00eb qet\u00ebsi bie, shkalla e djersitjes rritet dhe v\u00ebllimi i plazm\u00ebs s\u00eb gjakut rritet. \u201cKeni k\u00ebt\u00eb k\u00ebrkes\u00eb t\u00eb madhe p\u00ebr rrjedhjen e gjakut. Dhe gjaku \u00ebsht\u00eb n\u00eb fund t\u00eb fundit ai q\u00eb do t\u00eb jet\u00eb n\u00eb gjendje t\u00eb furnizoj\u00eb dhe mb\u00ebshtes\u00eb t\u00eb gjitha k\u00ebto funksione fiziologjike n\u00eb vap\u00eb\u201d, thot\u00eb ajo.<\/p>\n
Kjo p\u00ebrshtatje e ndihmon trupin tuaj t\u00eb reagoj\u00eb m\u00eb mir\u00eb, shton ajo, duke ndihmuar n\u00eb p\u00ebrmir\u00ebsimin e performanc\u00ebs, si dhe n\u00eb uljen e rrezikut t\u00eb stresit nga nxeht\u00ebsia.<\/p>\n
Por kjo p\u00ebrgjigje \u00ebsht\u00eb \u201ckalimtare\u201d, thot\u00eb Jay. \u201cN\u00ebse nuk e p\u00ebrdorni, do ta humbisni\u2026 N\u00ebse nuk e ekspozoni veten ndaj nxeht\u00ebsis\u00eb, at\u00ebher\u00eb ato p\u00ebrshtatje q\u00eb keni p\u00ebrgatitur do t\u00eb zhduken.\u201d<\/p>\n
Di kur t\u00eb ndalosh<\/p>\n
Nd\u00ebrsa vdekjet nga ushtrimet n\u00eb vap\u00eb jan\u00eb relativisht t\u00eb rralla , lodhja nga nxeht\u00ebsia po b\u00ebhet gjithnj\u00eb e m\u00eb e zakonshme.<\/p>\n
Dhe n\u00ebse ushtroheni shum\u00eb, kjo nuk siguron domosdoshm\u00ebrisht mbrojtje kund\u00ebr lodhjes nga nxeht\u00ebsia.<\/p>\n
Atlet\u00ebt elitar\u00eb mund t\u00eb jen\u00eb n\u00eb nj\u00eb rrezik m\u00eb t\u00eb lart\u00eb nga goditja nga nxeht\u00ebsia sesa ushtruesit rekreativ\u00eb, sepse ata jan\u00eb m\u00ebsuar tashm\u00eb ta shtyjn\u00eb veten \u201cp\u00ebrtej kufijve t\u00eb tyre biologjik\u00eb\u201d, thot\u00eb Stearns. Kjo mund t\u00eb jet\u00eb e rrezikshme pasi intensiteti i ushtrimit \u00ebsht\u00eb shkaku kryesor i rritjes s\u00eb temperatur\u00ebs s\u00eb brendshme t\u00eb trupit.<\/p>\n
Prandaj, ajo k\u00ebshillon q\u00eb \u201ct\u00eb d\u00ebgjosh trupin t\u00ebnd dhe t\u00eb t\u00ebrhiqesh q\u00ebllimisht nga ritmi \u00ebsht\u00eb linja jote kryesore e mbrojtjes\u201d.<\/p>\n
N\u00ebse p\u00ebrshtatemi, rregullojm\u00eb ritmin dhe ushtrohemi her\u00ebt, mund t\u00eb q\u00ebndrojm\u00eb aktiv\u00eb edhe kur temperatura rritet. S\u00ebmundjet q\u00eb lidhen me nxeht\u00ebsin\u00eb jan\u00eb ende nj\u00eb rrezik, k\u00ebshtu q\u00eb shenjat p\u00ebr t\u00eb cilat duhet t\u00eb keni kujdes p\u00ebrfshijn\u00eb marramendje, t\u00eb p\u00ebrziera, lodhje dhe palpitacione. N\u00ebse shfaqet ndonj\u00eb nga k\u00ebto, ndaloni menj\u00ebher\u00eb dhe qet\u00ebsohuni.<\/p>\n","protected":false},"excerpt":{"rendered":"
Shkenc\u00ebtar\u00ebt paralajm\u00ebrojn\u00eb se temperaturat e larta mund t\u00eb v\u00ebn\u00eb n\u00eb rrezik sh\u00ebndetin afatgjat\u00eb t\u00eb njer\u00ebzve…<\/p>\n","protected":false},"author":6,"featured_media":28705,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-28694","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bote"],"_links":{"self":[{"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/posts\/28694","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=28694"}],"version-history":[{"count":1,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/posts\/28694\/revisions"}],"predecessor-version":[{"id":28706,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/posts\/28694\/revisions\/28706"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/media\/28705"}],"wp:attachment":[{"href":"https:\/\/faktiditor.ch\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=28694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=28694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=28694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}