SI T\u00cb SHTONI PESH\u00cb N\u00cb M\u00cbNYR\u00cb T\u00cb SH\u00cbNDETSHME!<\/p>\n
Sot pasoj\u00eb e m\u00ebnyr\u00ebs s\u00eb jet\u00e8s\u00ebs, ushqyerjes, aktivitetit fizik, stresit, disballanc\u00ebs hormonale halli m\u00eb i madh q\u00eb d\u00ebgjoj \u00ebsht\u00eb si t\u00eb dob\u00ebsohen. <\/p>\n
Por megjith\u00ebse rrall\u00eb kam ndeshur n\u00eb k\u00ebrkes\u00ebn e kund\u00ebrt; – si t\u00eb shtoj pesh\u00eb?<\/p>\n
Kur mbani diet\u00eb p\u00ebr t\u00eb shtuar pesh\u00eb, alvoritmat e sjelljes jan\u00eb t\u00eb kund\u00ebrt me ata t\u00eb dob\u00ebsimit; ju duhet t\u00eb konsumoni m\u00eb shum\u00eb kalori sesa digjni. <\/p>\n
Ju gjithashtu duhet t\u00eb hani \u00e7do 3 or\u00eb dhe t\u00eb shmangni anashkalimin e vakteve, si dhe t\u00eb shtoni ushqime me kalori t\u00eb lart\u00eb n\u00eb vaktet tuaja q\u00eb jan\u00eb t\u00eb sh\u00ebndetshme dhe ushqyese (si vaj ulliri, smoothie frutash, t\u00ebrsh\u00ebr\u00eb, avokado dhe arra).<\/p>\n
\u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb mbani mend se edhe dietat q\u00eb synojn\u00eb t\u00eb shtojn\u00eb pesh\u00eb nuk p\u00ebrfshijn\u00eb konsumimin e ushqimeve t\u00eb p\u00ebrpunuara ose ushqimeve me yndyr\u00eb t\u00eb r\u00ebnd\u00eb ose me shum\u00eb sheqer: bakllava, krah\u00eb pule, hamburger, patatina, pizza, ose pije me sod\u00eb, sheqer etj.<\/p>\n
Mbani mend: k\u00ebto ushqime jan\u00eb t\u00eb pasura me sheqer dhe yndyra t\u00eb ngopura, t\u00eb cilat do t\u00eb \u00e7ojn\u00eb n\u00eb shtimin e yndyr\u00ebs dhe do t\u00eb rrisin rrezikun p\u00ebr s\u00ebmundje metabolike, kardiovaskulare dhe nervore (p\u00ebr shkak t\u00eb rritjes s\u00eb kolesterolit dhe triglicerideve).<\/p>\n
\u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb llogaritni pesh\u00ebn tuaj ideale si dhe kilogram\u00ebt q\u00eb doni t\u00eb shtoni.
\nM\u00eb posht\u00eb kam p\u00ebrshtatur 6 k\u00ebshilla p\u00ebr t\u00eb fituar pesh\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme, pa rrezikuar sh\u00ebndetin tuaj :<\/p>\n
1. Hani \u00e7do 3 or\u00eb
\n Ushqimi \u00e7do 3 or\u00eb \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm p\u00ebr t’u siguruar q\u00eb po rritni konsumin e kalorive gjat\u00eb gjith\u00eb dit\u00ebs, gj\u00eb q\u00eb do t\u00eb \u00e7oj\u00eb n\u00eb shtim n\u00eb pesh\u00eb. Duhet t\u00eb konsumoni m\u00eb shum\u00eb kalori sesa digjni. P\u00ebrve\u00e7 k\u00ebsaj, struktura e kalorive tuaja duhet t\u00eb jen\u00eb t\u00eb ekuilibruara n\u00eb sasi nd\u00ebrmjet karbohidrateve, porteinave dhe yndyrave, t\u00eb cilat t\u00eb gjitha kontribuojn\u00eb n\u00eb rritjen e muskujve.<\/p>\n
2. Merrni shum\u00eb proteina n\u00eb t\u00eb gjitha vaktet.
\nP\u00ebrfshirja e proteinave n\u00eb t\u00eb gjitha vaktet siguron q\u00eb nivelet e aminoacideve n\u00eb gjakun tuaj t\u00eb jen\u00eb konstante gjat\u00eb gjith\u00eb dit\u00ebs, gj\u00eb q\u00eb do t\u00eb nxis\u00eb rikuperimin e mir\u00eb t\u00eb muskujve pas st\u00ebrvitjes.
\nProteina \u00ebsht\u00eb e pranishme n\u00eb ushqime si mishi, pula, peshku, vez\u00ebt, djathi dhe kosi. Un\u00eb ju rekomandoj t\u00eb pakt\u00ebn 3 vez\u00eb n\u00eb dit\u00eb. <\/p>\n
3. Konsumoni yndyrna t\u00eb mira
\n Ushqimet q\u00eb jan\u00eb t\u00eb pasura me yndyrna t\u00eb mira si arrat, g\u00ebshtenjat, kikirik\u00ebt, vaji i ullirit etj) jan\u00eb m\u00ebnyra t\u00eb shk\u00eblqyera p\u00ebr t\u00eb rritur kalorit\u00eb n\u00eb diet\u00eb me v\u00ebllime t\u00eb vogla ushqimesh. P\u00ebrve\u00e7 k\u00ebsaj, k\u00ebto yndyrna ndihmojn\u00eb n\u00eb rritjen e mas\u00ebs muskulore dhe nuk stimulojn\u00eb shtimin e yndyr\u00ebs n\u00eb trup.
\nM\u00ebnyra t\u00eb tjera p\u00ebr t\u00eb p\u00ebrdorur k\u00ebto lloj ushqimesh n\u00eb vaktet tuaja p\u00ebrfshijn\u00eb shtimin e gjalpit t\u00eb kikirikut n\u00eb buk\u00eb, (nqs keni nj\u00eb blender n\u00eb sht\u00ebpi, ju k\u00ebshilloj ta b\u00ebni vet\u00eb k\u00ebt gjalp), ngr\u00ebnien e disa g\u00ebshtenjave , arrave me ushqime, shtimin e 2 lug\u00ebve ajk\u00eb kosi natyral n\u00eb vakte. <\/p>\n
4. Hani t\u00eb pakt\u00ebn 3 fruta n\u00eb dit\u00eb
\n Ngr\u00ebnia e t\u00eb pakt\u00ebn 3 frutave n\u00eb dit\u00eb (un\u00eb realisht ha mbi 1 kg fruta, dhe ky \u00ebsht\u00eb shkaku madhor q\u00eb un\u00eb nuk bie n\u00eb pesh\u00eb\ud83d\ude00). shtimi i nj\u00eb sallate frutash, \u00ebmb\u00eblsuar me mjalt\u00eb p\u00ebr drek\u00eb ose dark\u00eb mund t\u00eb ndihmoj\u00eb n\u00eb rritjen e sasis\u00eb s\u00eb vitaminave dhe mineraleve n\u00eb diet\u00ebn tuaj. Kjo \u00ebsht\u00eb thelb\u00ebsore p\u00ebr funksionimin optimal t\u00eb metabolizmit tuaj dhe p\u00ebr rritjen e mas\u00ebs muskulore.<\/p>\n
Frutat mund t\u00eb konsumohen t\u00eb fresk\u00ebta ose t\u00eb kaluara n\u00eb blender, dhe mund t\u00eb shtohen n\u00eb ushqime ose si \u00ebmb\u00eblsir\u00eb p\u00ebr drek\u00eb ose dark\u00eb.<\/p>\n
5. Pini mbi 3 litra uj\u00eb uj\u00eb n\u00eb dit\u00eb.
\n Pirja e shum\u00eb ujit dhe ruajtja e hidratimit \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr rritjen e mas\u00ebs muskulore. Hipertrofia, e cila \u00ebsht\u00eb rritja e qelizave muskulare, do t\u00eb ndodh\u00eb vet\u00ebm n\u00ebse ka uj\u00eb t\u00eb mjaftuesh\u00ebm p\u00ebr t\u00eb rritur v\u00ebllimin qelizor.<\/p>\n
Prandaj, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb jeni t\u00eb vet\u00ebdijsh\u00ebm dhe t\u00eb shtoni marrjen e p\u00ebrditshme t\u00eb ujit.
\nMbani n\u00eb mend se pijet e gazuara dhe l\u00ebngjet e fabrikuara nuk llogariten n\u00eb marrjen tuaj t\u00eb l\u00ebngjeve. \u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb konsumoni uj\u00eb midis vakteve tuaja, pasi pirja e ujit me ushqim mund t\u00eb nd\u00ebrhyj\u00eb n\u00eb procesin e tretjes.<\/p>\n
6. Rritja e aktivitetit fizik.
\nP\u00ebr t\u00eb siguruar q\u00eb kalorit\u00eb tuaja shtes\u00eb po transformohen n\u00eb muskuj dhe jo n\u00eb yndyr\u00eb, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb rritni aktivitetin fizik.
\nDuhet nj\u00eb balanc\u00eb mes sh\u00ebtitjes, vrapimit n\u00eb natyr\u00eb dhe ushtrimeve n\u00eb palestra. N\u00eb m\u00ebnyr\u00eb ideale, duhet t\u00eb konsultoheni me nj\u00eb trajner personal p\u00ebr t\u00eb p\u00ebrgatitur nj\u00eb plan ushtrimesh q\u00eb p\u00ebrmbush q\u00ebllimet tuaja.<\/p>\n","protected":false},"excerpt":{"rendered":"
SI T\u00cb SHTONI PESH\u00cb N\u00cb M\u00cbNYR\u00cb T\u00cb SH\u00cbNDETSHME! Sot pasoj\u00eb e m\u00ebnyr\u00ebs s\u00eb jet\u00e8s\u00ebs, ushqyerjes, aktivitetit fizik, stresit, disballanc\u00ebs hormonale halli m\u00eb i madh q\u00eb d\u00ebgjoj \u00ebsht\u00eb si t\u00eb dob\u00ebsohen. Por megjith\u00ebse rrall\u00eb kam ndeshur n\u00eb k\u00ebrkes\u00ebn e kund\u00ebrt; – si t\u00eb shtoj pesh\u00eb? Kur mbani diet\u00eb p\u00ebr t\u00eb shtuar pesh\u00eb, alvoritmat e sjelljes jan\u00eb […]<\/p>\n","protected":false},"author":2,"featured_media":26087,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-26086","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-te-tjera"},"_links":{"self":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts\/26086","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/comments?post=26086"}],"version-history":[{"count":1,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts\/26086\/revisions"}],"predecessor-version":[{"id":26088,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts\/26086\/revisions\/26088"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/media\/26087"}],"wp:attachment":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/media?parent=26086"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/categories?post=26086"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/tags?post=26086"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}