{"id":10090,"date":"2015-07-27T18:30:17","date_gmt":"2015-07-27T16:30:17","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=10090"},"modified":"2015-07-27T12:53:14","modified_gmt":"2015-07-27T10:53:14","slug":"cfare-gabimesh-po-bej-ne-stervitje-qe-shtoj-peshe","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2015\/07\/cfare-gabimesh-po-bej-ne-stervitje-qe-shtoj-peshe\/","title":{"rendered":"\u00c7far\u00eb gabimesh po b\u00ebj n\u00eb st\u00ebrvitje q\u00eb shtoj pesh\u00eb?"},"content":{"rendered":"<p><strong>&#8211; U b\u00eb ca koh\u00eb q\u00eb st\u00ebrvitem, por nuk shoh ndonj\u00eb rezultat t\u00eb mir\u00eb, p\u00ebrkundrazi, kam shtuar n\u00eb pesh\u00eb dhe kjo m\u00eb duket pak e \u00e7uditshme. Ju lutem, m\u00eb thoni, ku q\u00ebndron gabimi im n\u00eb st\u00ebrvitjen q\u00eb b\u00ebj?<\/strong><\/p>\n<p><strong><em><u>Mario instruktor:<\/u><\/em><\/strong> &#8211; Faleminderit p\u00ebr letr\u00ebn tuaj, megjith\u00ebse me pak t\u00eb dh\u00ebna. Nuk na thonit mosh\u00ebn dhe gjinin\u00eb, t\u00eb cilat kan\u00eb r\u00ebnd\u00ebsi n\u00eb p\u00ebrgjigjen q\u00eb do t\u2019ju japim. Ajo \u00e7far\u00eb shprehni ju n\u00eb letr\u00ebn tuaj, \u00ebsht\u00eb e mundur dhe arsyet jan\u00eb k\u00ebto q\u00eb do t\u2019ju themi m\u00eb posht\u00eb: Nj\u00eb nga arsyet e shtimit n\u00eb pesh\u00eb, edhe pse st\u00ebrviteni shum\u00eb, \u00ebsht\u00eb konsumimi i ushqimit t\u00eb pasur me karbohidrate menj\u00ebher\u00eb pas ushtrimeve. Kjo shkakton shtimin e kilogram\u00ebve dhe ujit n\u00eb organiz\u00ebm. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb, muskujt fryhen dhe b\u00ebhen gjithnj\u00eb e m\u00eb t\u00eb m\u00ebdhenj, duke shtuar mas\u00ebn dhe kilogram\u00ebt. Pra, n\u00eb k\u00ebt\u00eb pik\u00eb, duhet t\u00eb keni shum\u00eb kujdes se \u00e7far\u00eb konsumoni dhe koh\u00ebn kur konsumoni dark\u00ebn, drek\u00ebn etj. Edhe n\u00eb rastin e ushtrimeve rezistente dhe me pak p\u00ebrs\u00ebritje (si ngritja apo t\u00ebrheqja e peshave t\u00eb m\u00ebdha), muskujt e mbledhin ujin dhe zgjerohen duke e shtuar k\u00ebshtu v\u00ebllimin e tyre e pesh\u00ebn. Sipas studimeve \u00ebsht\u00eb arritur n\u00eb nj\u00eb p\u00ebrfundim, se me an\u00eb t\u00eb ushtrimeve t\u00eb rregullta, shtohet edhe oreksi. K\u00ebshtu, organizmi fillon t\u00eb k\u00ebrkoj\u00eb gjithnj\u00eb e m\u00eb shum\u00eb kalori, prandaj njer\u00ebzit fillojn\u00eb t\u00eb han\u00eb gjithnj\u00eb e m\u00eb shum\u00eb dhe kjo \u00e7on te shtimi n\u00eb pesh\u00eb. K\u00ebtu lind pyetja se \u00e7far\u00eb duhet t\u00eb b\u00ebni q\u00eb t\u00eb mos shtoni n\u00eb pesh\u00eb?<\/p>\n<p>&#8211; N\u00eb qoft\u00eb se v\u00ebrtet d\u00ebshironi t\u00eb humbni pesh\u00eb me an\u00eb t\u00eb ushtrimeve, at\u00ebher\u00eb fillimisht duhet t\u00eb nxeheni, pastaj t\u00eb b\u00ebni disa ushtrime t\u00eb kombinuara, kardio (si bi\u00e7iklet\u00eb, pist\u00eb, step apo aerobi) me ushtrimet me pesha jo shum\u00eb t\u00eb r\u00ebnda dhe me p\u00ebrs\u00ebritje m\u00eb t\u00eb shpeshta.<\/p>\n<p>&#8211; Po ashtu, \u00ebsht\u00eb e nevojshme q\u00eb t\u00eb shmangni ushqimin me indeks t\u00eb lart\u00eb glicemik (p\u00ebr shembull ushqimet nga mielli i bardh\u00eb ose ato t\u00eb cilat kan\u00eb shum\u00eb sheqer). Njer\u00ebzit mund t\u00eb gabojn\u00eb n\u00ebse pas st\u00ebrvitjeve han\u00eb ushqim me shum\u00eb karbohidrate, n\u00eb vend q\u00eb t\u00eb pin\u00eb l\u00ebng proteinik ose t\u00eb kosumojn\u00eb nj\u00eb cop\u00eb mishi, q\u00eb do t\u00eb ushqej\u00eb muskujt duke mos shkaktuar mbipesh\u00eb. R\u00ebnia n\u00eb pesh\u00eb \u00ebsht\u00eb m\u00eb e leht\u00eb n\u00ebse keni n\u00eb dispozicion periudh\u00eb m\u00eb t\u00eb gjat\u00eb kohore p\u00ebr ta arritur q\u00ebllimin. N\u00eb k\u00ebt\u00eb rast, ajo mund t\u00eb arrihet p\u00ebrmes ndryshimit t\u00eb raportit nd\u00ebrmjet kalorive t\u00eb konsumuara dhe sasis\u00eb s\u00eb energjis\u00eb s\u00eb shpenzuar. Prandaj, p\u00ebr fillestar\u00ebt rekomandohet ecje 30-minut\u00ebshe pas \u00e7do vakti, sepse kjo ecje do ta ket\u00eb efektin e nj\u00ebjt\u00eb sikurse t\u00eb ushtroheni n\u00eb palest\u00ebr. Kini kujdes gjithmon\u00eb pas st\u00ebrvitjes, t\u00eb mos konsumoni direkt ushqime apo t\u00eb pini l\u00ebngje me sheqer. M\u00eb mir\u00eb konsumoni nj\u00eb frut q\u00eb ka pak sheqer, ose pini uj\u00eb, apo nj\u00eb kafe pa sheqer n\u00ebse nuk rrini dot pa konsumuar apo pir\u00eb di\u00e7ka. Po t\u00eb ndiqni rregullat e m\u00ebsip\u00ebrme, do t\u00eb arrini nj\u00eb rezultat pozitiv menj\u00ebher\u00eb pas disa jav\u00ebve st\u00ebrvitje.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; U b\u00eb ca koh\u00eb q\u00eb st\u00ebrvitem, por nuk shoh ndonj\u00eb rezultat t\u00eb mir\u00eb, p\u00ebrkundrazi, kam shtuar n\u00eb pesh\u00eb dhe kjo m\u00eb duket pak e \u00e7uditshme. Ju lutem, m\u00eb thoni, ku q\u00ebndron gabimi im n\u00eb st\u00ebrvitjen q\u00eb b\u00ebj? Mario instruktor: &#8211; Faleminderit p\u00ebr letr\u00ebn tuaj, megjith\u00ebse me pak t\u00eb dh\u00ebna. Nuk na thonit mosh\u00ebn dhe [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90,219],"tags":[],"class_list":["post-10090","post","type-post","status-publish","format-standard","hentry","category-instruktori","category-pyetje-pergjigje"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10090","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=10090"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10090\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=10090"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=10090"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=10090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}