1. A duhet t\u00eb peshohemi shpesh?
\na. Po, sepse kjo na ndihmon t\u00eb biem n\u00eb pesh\u00eb
\nb. Jo, sepse t\u00eb shqet\u00ebson
\nc. Nuk ka r\u00ebnd\u00ebsi<\/p>\n
2. Cilat yndyrna duhet t\u00eb pak\u00ebsojm\u00eb p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb?
\na. Yndyrnat e pangopura
\nb. Yndyrnat e ngopura
\nc. Gjith\u00eb yndyrnat<\/p>\n
3. Kur duhet t\u00eb pim\u00eb uj\u00eb q\u00eb t\u00eb biem n\u00eb pesh\u00eb?
\na. M\u00eb shum\u00eb paradite
\nb. Para vakteve
\nc. Pas vakteve<\/p>\n
4. N\u00ebse ham\u00eb shum\u00eb drek\u00eb, duhet ta eliminojm\u00eb dark\u00ebn?
\na. Po
\nb. Jo<\/p>\n
5. Pasi kemi filluar t\u00eb ham\u00eb, sa koh\u00eb duhet t\u00eb kaloj\u00eb q\u00eb t\u00eb ndjehemi t\u00eb ngopur?
\na. 5-10 minuta
\nb. 10-15 minuta
\nc. 15-20 minuta<\/p>\n
6. P\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb, duhet t\u00eb planifikojm\u00eb \u00e7do vakt?
\na. Po
\nb. Jo<\/p>\n
7. Pse duhet mbajtur nj\u00eb ditar p\u00ebr at\u00eb q\u00eb ham\u00eb?
\na. P\u00ebr t\u00eb zbuluar se si i marrim kalorit\u00eb e shumta.
\nb. P\u00ebr t\u00eb planifikuar z\u00ebvend\u00ebsues m\u00eb pak kalorik\u00eb.
\nc. P\u00ebr t\u00eb v\u00ebn\u00eb re zakonet q\u00eb kemi n\u00eb t\u00eb ngr\u00ebn\u00eb.
\nd. T\u00eb gjitha s\u00eb bashku.<\/p>\n
8. Cilat karbohidrate duhet t\u00eb evitoni p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb:
\na. T\u00eb gjith\u00eb llojet.
\nb. Sa m\u00eb shum\u00eb t\u00eb jet\u00eb e mundur.
\nc. Vet\u00ebm karbohidratet q\u00eb gjenden n\u00eb ushqimet e p\u00ebrpunuara.<\/p>\n
9. Ju mund t\u00eb hani pa hesap nga ushqimet e m\u00ebposhtme dhe prap\u00eb t\u00eb bini n\u00eb pesh\u00eb…
\na. Pije freskuese pa sheqer
\nb. Perime
\nc. Pul\u00eb n\u00eb skar\u00eb<\/p>\n
10. \u00c7far\u00eb duhet t\u00eb b\u00ebni p\u00ebr ushqimet me yndyr\u00eb e sheqer q\u00eb ju p\u00eblqejn\u00eb?
\na. T\u2019i hiqni nga menuja juaj
\nb. T\u2019i hani me mas\u00eb<\/p>\n
11. P\u00ebr t\u00eb r\u00ebn\u00eb m\u00eb shpejt n\u00eb pesh\u00eb
\na. Duhet t\u00eb flesh m\u00eb shum\u00eb
\nb. Duhet t\u00eb flesh m\u00eb pak<\/p>\n
P\u00ebrgjigjet
\n1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nSipas studimeve, njer\u00ebzit q\u00eb arrijn\u00eb t\u00eb bien n\u00eb pesh\u00eb, ose t\u00eb mos shtojn\u00eb, peshohen shpesh. P\u00ebrdorimi i peshores nj\u00eb her\u00eb n\u00eb jav\u00eb duket se \u00ebsht\u00eb nj\u00eb mjet i mir\u00eb paralajm\u00ebrimi. Megjithat\u00eb, mos u stresoni n\u00ebse numri i peshores shkon lart dhe posht\u00eb sepse pesha mund t\u00eb ndryshoj\u00eb me ndonj\u00eb kilogram\u00eb n\u00eb disa dit\u00eb, si pasoj\u00eb e grumbullimit t\u00eb ujit.
\n2. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nMoskonsumimi i nj\u00eb lloji ushqimi nuk t\u00eb ndihmon t\u00eb pak\u00ebsosh kalorit\u00eb. P\u00ebrve\u00e7 k\u00ebsaj, yndyra mund t\u2019ju ndihmoj\u00eb t\u00eb ndjeheni t\u00eb ngopur pasi keni ngr\u00ebn\u00eb, gj\u00eb q\u00eb mund t\u00eb ul\u00eb d\u00ebshir\u00ebn tuaj p\u00ebr \u00ebmb\u00eblsir\u00eb. Trupi yn\u00eb ka nevoj\u00eb p\u00ebr yndyrna p\u00ebr t\u00eb funksionuar si\u00e7 duhet. Sipas udh\u00ebzimeve t\u00eb specialist\u00ebve, m\u00eb pak se 10% e kalorive duhet t\u00eb vijn\u00eb nga yndyrnat e ngopura. Z\u00ebvend\u00ebsojeni gjalpin dhe ushqimet e p\u00ebrpunuara me yndyrna m\u00eb t\u00eb sh\u00ebndetshme, si vaji i ullirit, peshku, tofu, avokado dhe sasi t\u00eb vogla frutash me l\u00ebvozhg\u00eb.
\n3. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nPirja e ujit, sidomos para vakteve, na ndihmon t\u00eb ndjehemi t\u00eb ngopur dhe na b\u00ebn t\u00eb ham\u00eb m\u00eb pak. N\u00eb nj\u00eb studim u zbulua se t\u00eb rriturit q\u00eb pinin dy gota uj\u00eb para vakteve binin m\u00eb shum\u00eb n\u00eb pesh\u00eb se ata q\u00eb nuk pinin. Disa studime kan\u00eb treguar se pirja e ujit, ve\u00e7an\u00ebrisht atij t\u00eb ftoht\u00eb, mund t\u00eb nxis\u00eb metabolizmin dhe t\u00eb ndihmoj\u00eb n\u00eb djegien e yndyrnave. Uji na ndihmon gjithashtu t\u00eb jemi t\u00eb hidratuar.
\n4. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nMos evitoni vaktet n\u00ebse doni t\u00eb bini n\u00eb pesh\u00eb. M\u00eb von\u00eb, ju do t\u00eb ndjeheni m\u00eb t\u00eb uritur dhe m\u00eb t\u00eb prirur p\u00ebr t\u00eb hapur firgoriferin e ngr\u00ebn\u00eb \u00e7\u2018t\u2019ju dal\u00eb p\u00ebrpara, duke kosnumuar m\u00eb shum\u00eb kalori sesa do t\u00eb kishit marr\u00eb nga nj\u00eb vakt i thjesht\u00eb. Evitimi i vaktit gjithashtu ju pak\u00ebson energjit\u00eb, duke pak\u00ebsuar edhe d\u00ebshir\u00ebn tuaj p\u00ebr fizkultur\u00eb, e cila \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb. \u00cbsht\u00eb provuar se mund t\u00eb arrini m\u00eb shum\u00eb rezultate n\u00eb r\u00ebnien n\u00eb pesh\u00eb n\u00ebse konsumoni vakte t\u00eb lehta, por t\u00eb ushqyeshme dhe zemra t\u00eb vogla nd\u00ebrmjet tyre. M\u00ebngjesi \u00ebsht\u00eb vakti q\u00eb duhet ngr\u00ebn\u00eb patjet\u00ebr. \u00cbsht\u00eb v\u00ebn\u00eb re se ata q\u00eb han\u00eb rregullisht m\u00ebngjes jan\u00eb m\u00eb t\u00eb dob\u00ebt se ata q\u00eb e fillojn\u00eb dit\u00ebn me stomakun bosh.
\n5. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb c-ja.
\nHani ngadal\u00eb n\u00ebse doni t\u00eb bini n\u00eb pesh\u00eb, sepse ekziston nj\u00eb distanc\u00eb kohe nd\u00ebrmjet momentit q\u00eb thoni \u201cmmm!\u201d dhe koh\u00ebs q\u00eb i duhet trurit p\u00ebr t\u00eb regjistruar mbushjen e stomakut. N\u00ebse ju e ulni pirunin n\u00eb pjat\u00eb nd\u00ebrmjet kafshatave dhe b\u00ebni pushim, do t\u2019i jepni m\u00eb shum\u00eb koh\u00eb trurit t\u2019i thot\u00eb stomakut q\u00eb \u00ebsht\u00eb plot. N\u00eb nj\u00eb studim, grat\u00eb q\u00eb nxiteshin t\u00eb hanin m\u00eb ngadal\u00eb, konsumuan m\u00eb pak kalori dhe pin\u00eb m\u00eb shum\u00eb uj\u00eb, sesa ato q\u00eb nxiteshin t\u00eb hanin shpejt.
\n6. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nSpontaniteti \u00ebsht\u00eb i mir\u00eb p\u00ebr disa aktivitete, por e ngr\u00ebna nuk \u00ebsht\u00eb nj\u00ebri prej tyre. Ekspert\u00ebt e r\u00ebnies n\u00eb pesh\u00eb k\u00ebshillojn\u00eb t\u2019i planifikoni vaktet dhe zemrat q\u00eb hani, p\u00ebr t\u2019u siguruar se ato jan\u00eb t\u00eb p\u00ebrshtatshme p\u00ebr nj\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme t\u00eb t\u00eb ngr\u00ebnit. Pa nj\u00eb plan t\u00eb mir\u00eb, jeni m\u00eb t\u00eb brisht\u00eb ndaj \u201ck\u00ebng\u00ebs s\u00eb sirenave\u201d, kur t\u00eb shihni nj\u00eb dyqan \u00ebmb\u00eblsirash, ose t\u00eb hapni frigoriferin.
\n7. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja.
\nMbajtja e nj\u00eb ditari t\u00eb imt\u00ebsish\u00ebm mbi at\u00eb q\u00eb hani mund t\u00eb dyfishoj\u00eb r\u00ebnien n\u00eb pesh\u00eb. N\u00eb k\u00ebt\u00eb rezultat ka dal\u00eb nj\u00eb nga studimet m\u00eb t\u00eb m\u00ebdha dhe m\u00eb t\u00eb gjata n\u00eb lidhje me r\u00ebnien n\u00eb pesh\u00eb. Mbajtja e ditarit ju b\u00ebn t\u00eb kuptoni se \u00e7far\u00eb realisht fusni n\u00eb goj\u00eb dhe ju ndihmon t\u00eb shihni (dhe ndreqni) zakonet e k\u00ebqija. Pastaj, gj\u00ebrat e shkruara ju b\u00ebjn\u00eb m\u00eb t\u00eb nd\u00ebrgjegjsh\u00ebm, k\u00ebshtu q\u00eb ju do t\u00eb mendoheni dy her\u00eb para se t\u00eb fusni di\u00e7ka n\u00eb goj\u00eb.
\n8. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb c-ja.
\nMe gjith\u00eb dietat pa karbohidrate, q\u00eb jan\u00eb shum\u00eb popullore, trupi yn\u00eb ka nevoj\u00eb p\u00ebr k\u00ebt\u00eb karburant t\u00eb r\u00ebnd\u00ebsish\u00ebm p\u00ebr t\u00eb punuar. \u00cbsht\u00eb m\u00eb mir\u00eb t\u00eb evitoni karbohidratet q\u00eb merren nga pijet freskuese, fastfood-et, \u00ebmb\u00eblsirat, etj., nd\u00ebrkoh\u00eb q\u00eb mund t\u00eb vazhdoni t\u2019i merrni ato nga frutat, perimet dhe qum\u00ebshti.
\n9. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nKonsumojini perimet pa frik\u00ebn se mund t\u00eb shtoni n\u00eb pesh\u00eb. Ato kan\u00eb pak kalori, kan\u00eb fibra e substanca ushqyese dhe t\u00eb b\u00ebjn\u00eb t\u00eb ndjehesh m\u00eb i ngopur. Vet\u00ebm kini parasysh, n\u00ebse i skuqni, apo u shtoni salca, kalorit\u00eb do t\u00eb shtohen.
\n10. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nDuket logjike t\u00eb eliminoni \u00e7okollat\u00ebn, pic\u00ebn apo akulloren nga menuja juaj p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb. Problemi k\u00ebtu \u00ebsht\u00eb se do t\u2019ju marr\u00eb malli p\u00ebr to dhe n\u00eb nj\u00eb moment apo tjetrin do t\u00eb thyheni. Nj\u00eb studim i ri ka treguar se kufizimi i llojeve t\u00eb ushqimeve nuk i ndihmon njer\u00ebzit t\u00eb bien n\u00eb pesh\u00eb. M\u00eb mir\u00eb hani ato q\u00eb doni, por ushqimet q\u00eb ju sh\u00ebndoshin hajini m\u00eb rrall\u00eb dhe n\u00eb sasi m\u00eb t\u00eb vog\u00ebl, ose n\u00eb versione me m\u00eb pak kalori.
\n11. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nT\u00eb rrish zgjuar nat\u00ebn mund t\u00eb duket si nj\u00eb m\u00ebnyr\u00eb p\u00ebr t\u00eb djegur disa kalori m\u00eb shum\u00eb, por mungesa e gjumit shkakton ndryshime hormonale q\u00eb i b\u00ebjn\u00eb njer\u00ebzit m\u00eb t\u00eb uritur. T\u00eb rriturit kan\u00eb nevoj\u00eb p\u00ebr 7-9 or\u00eb gjum\u00eb n\u00eb nat\u00eb. Gjumi gjithashtu ndihmon n\u00eb rregullimin e metabolizmit. Studiuesit kan\u00eb th\u00ebn\u00eb se fjetja e nj\u00eb ore m\u00eb shum\u00eb gjum\u00eb mund t\u00eb pak\u00ebsoj\u00eb me 6%, sasin\u00eb e kalorive q\u00eb marrim, thjesht sepse je duke fjetur dhe jo duke ngr\u00ebn\u00eb. <\/p>\n","protected":false},"excerpt":{"rendered":"
1. A duhet t\u00eb peshohemi shpesh? a. Po, sepse kjo na ndihmon t\u00eb biem n\u00eb pesh\u00eb b. Jo, sepse t\u00eb shqet\u00ebson c. Nuk ka r\u00ebnd\u00ebsi 2. Cilat yndyrna duhet t\u00eb pak\u00ebsojm\u00eb p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb? a. Yndyrnat e pangopura b. Yndyrnat e ngopura c. Gjith\u00eb yndyrnat 3. Kur duhet t\u00eb pim\u00eb uj\u00eb q\u00eb t\u00eb […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[219,51],"tags":[],"class_list":["post-10583","post","type-post","status-publish","format-standard","hentry","category-pyetje-pergjigje","category-test"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10583","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=10583"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10583\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=10583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=10583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=10583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}