{"id":11267,"date":"2015-12-03T14:30:33","date_gmt":"2015-12-03T13:30:33","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=11267"},"modified":"2015-12-03T12:38:23","modified_gmt":"2015-12-03T11:38:23","slug":"nuk-ndaloj-dot-se-ngreni-2","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2015\/12\/nuk-ndaloj-dot-se-ngreni-2\/","title":{"rendered":"Nuk ndaloj dot s\u00eb ngr\u00ebni"},"content":{"rendered":"<p><strong>&#8211; Ju lutem instruktor, m\u00eb thoni nj\u00eb diet\u00eb apo nj\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb shmang t\u00eb ngr\u00ebnin. Ha tmerr\u00ebsisht shum\u00eb dhe pa u kontrolluar. Po kaloj edhe nj\u00eb periudh\u00eb stresuese, por dua t\u00eb shmang t\u00eb ngr\u00ebnin dhe nuk po arrij dot ta b\u00ebj k\u00ebt\u00eb gj\u00eb. Bile, kam filluar t\u00eb mbaj ushqime edhe n\u00eb dhom\u00ebn e gjumit. Jam 25 vje\u00e7e dhe m\u00eb duket vetja si lop\u00eb.<\/strong><\/p>\n<p><strong><em><u>Mario, instruktor: <\/u><\/em><\/strong>\u00a0&#8211; E nderuar vajz\u00eb, vet\u00eb fakti q\u00eb ju jeni e m\u00ebrzitur me sh\u00ebndetin tuaj, duhet t\u2019ju shtyj\u00eb q\u00eb ta kontrolloni veten n\u00eb t\u00eb ngr\u00ebn\u00eb. N\u00ebse jeni e stresuar, p\u00ebrse duhet ta nxirrni stresin duke ngr\u00ebn\u00eb? T\u00eb ngr\u00ebnit nuk ndikon shum\u00eb n\u00eb uljen e stresit, por e shton m\u00eb shum\u00eb at\u00eb, kur shikoni q\u00eb po sh\u00ebndosheni. E ngr\u00ebna t\u00eb ndihmon t\u00eb ul\u00ebsh stresin, por gjithmon\u00eb kur hani sh\u00ebndetsh\u00ebm dhe mbani regjim ushqimor, jo duke konsumuar si t\u00eb bab\u00ebzitur. Un\u00eb do t\u2019ju k\u00ebshilloja t\u00eb regjistroheni n\u00eb nj\u00eb kurs k\u00ebrcimi, n\u00eb nj\u00eb palest\u00ebr, ose ndonj\u00eb lloj sporti q\u00eb ju p\u00eblqen, zumba etj. Kjo \u00ebsht\u00eb m\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb larguar stresin, si edhe p\u00ebr t\u00eb ardhur n\u00eb form\u00eb. Nd\u00ebrkoh\u00eb, ndiqni disa rregulla t\u00eb cilat un\u00eb i quaj t\u00eb arta, kur ju vjen d\u00ebshira p\u00ebr t\u00eb ngr\u00ebn\u00eb pa kontrolluar, si\u00e7 m\u00eb shkruanit.<\/p>\n<p>&#8211; N\u00eb momentin kur ju jeni shum\u00eb e m\u00ebrzitur, gj\u00eb t\u00eb cil\u00ebn e kompensoni me ushqim, merrni nj\u00eb shoqe ose shok n\u00eb telefon dhe dilni e pini nj\u00eb kafe me pak sheqer sepse kam p\u00ebrshtypjen se ju konsumoni dhe n\u00eb oraret q\u00eb nuk jan\u00eb vaktet p\u00ebr t\u00eb ngr\u00ebn\u00eb. Dometh\u00ebn\u00eb, p\u00ebrve\u00e7 vakteve q\u00eb duhet t\u2019i konsumoni sigurisht, n\u00eb raste t\u00eb tjera, shmangni ngr\u00ebnien e tepruar.<\/p>\n<p>&#8211; N\u00eb at\u00eb moment kur d\u00ebshironi t\u00eb hani, ose shkoni n\u00eb palest\u00ebr, ose z\u00ebreni koh\u00ebn me ndonj\u00eb pun\u00eb e cila mund t\u2019ju hutoj\u00eb dhe jua largon d\u00ebshir\u00ebn p\u00ebr t\u00eb ngr\u00ebn\u00eb. P\u00ebrqendrohuni n\u00eb at\u00eb q\u00eb po b\u00ebni ose dilni nj\u00eb sh\u00ebtitje sepse kjo do t\u2019ju mbaj\u00eb larg kuzhin\u00ebs. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb, dal\u00ebngadal\u00eb uria do t\u00eb largohet dhe ju do t\u00eb qet\u00ebsoheni. Evitoni ngr\u00ebnien e ushqimeve me shum\u00eb kalori, mos mbani ushqime n\u00eb dhom\u00ebn e gjumit, hani vet\u00ebm n\u00eb tavolin\u00eb dhe mos hani n\u00eb k\u00ebmb\u00eb e shpejt e shpejt sepse kjo e fundit shnd\u00ebrrohet menj\u00ebher\u00eb n\u00eb dhjam\u00eb. Shmangni totalisht fast-foodet, patatinat, ushqimet e p\u00ebrpunuara, brumrat dhe mos e teproni me \u00ebmb\u00eblsirat. N\u00ebse nuk e shmangni dot urin\u00eb, n\u00ebse nuk \u00ebsht\u00eb vakti q\u00eb duhet ngr\u00ebn\u00eb, por di\u00e7ka e nd\u00ebrmjetme, hani ndonj\u00eb frut, ose b\u00ebni nj\u00eb sallat\u00eb t\u00eb madhe jeshile me peshk ton dhe konsumojeni avash, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb ndiheni e ngopur shum\u00eb shpejt dhe t\u00eb mos ju shkoj\u00eb m\u00ebndja t\u00eb merrni dhe ndonj\u00eb gj\u00eb tjet\u00ebr shtes\u00eb. Nj\u00eb m\u00ebnyr\u00eb tjet\u00ebr: gjat\u00eb koh\u00ebs q\u00eb jeni e stresuar, p\u00ebrtypni nj\u00eb \u00e7am\u00e7ak\u00ebz, sepse ka pak kalori dhe ju pak\u00ebson oreksin. Megjithat\u00eb, m\u00ebnyra m\u00eb e mir\u00eb \u00ebsht\u00eb ai q\u00eb ju thash\u00eb m\u00eb sip\u00ebr, regjistrimi n\u00eb nj\u00eb aktivitet sportiv. Ky i fundit do t\u2019ju ndihmoj\u00eb t\u00eb arrini form\u00ebn q\u00eb d\u00ebshironi, t\u00eb disiplinoheni n\u00eb t\u00eb ngr\u00ebn\u00eb dhe t\u00eb largoni p\u00ebrgjithmon\u00eb stresin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Ju lutem instruktor, m\u00eb thoni nj\u00eb diet\u00eb apo nj\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb shmang t\u00eb ngr\u00ebnin. Ha tmerr\u00ebsisht shum\u00eb dhe pa u kontrolluar. Po kaloj edhe nj\u00eb periudh\u00eb stresuese, por dua t\u00eb shmang t\u00eb ngr\u00ebnin dhe nuk po arrij dot ta b\u00ebj k\u00ebt\u00eb gj\u00eb. Bile, kam filluar t\u00eb mbaj ushqime edhe n\u00eb dhom\u00ebn e gjumit. [&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-11267","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\/11267","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=11267"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/11267\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=11267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=11267"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=11267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}