– Jam lexuese e rregullt e k\u00ebsaj rubrike. Problemi q\u00eb kam un\u00eb \u00ebsht\u00eb dhjami q\u00eb kam n\u00eb bark. Jam e dob\u00ebt p\u00ebrgjith\u00ebsisht sepse b\u00ebj aktivitet fizik jasht\u00eb n\u00eb natyr\u00eb, vrapoj, i jap bi\u00e7iklet\u00ebs etj., por barku m\u00eb ka ngelur. Si ta heq dhjamin me ushqime apo ndonj\u00eb ushtrim n\u00eb ve\u00e7anti? Ju fal\u00ebnderoj dhe jam n\u00eb pritje t\u00eb p\u00ebrgjigjes tuaj.
\nMario, instruktor: – S\u00eb pari, do t\u2019ju sugjeroja t\u00eb mos hiqni dor\u00eb nga ushtrimet q\u00eb i p\u00ebrmendni edhe vet\u00eb ju, si\u00e7 \u00ebsht\u00eb vrapi dhe bi\u00e7ikleta. T\u00eb dyja k\u00ebto, q\u00eb hyjn\u00eb tek ushtrimet kardio, ndihmojn\u00eb shum\u00eb n\u00eb heqjen e dhjamit n\u00eb bark. Por, duke qen\u00eb se ju nuk jeni ende e k\u00ebnaqur me fizikun tuaj, kombinojini ushtrimet edhe me nj\u00eb regjim ushqimor. Un\u00eb do t\u2019ju ilustroj disa p\u00ebrb\u00ebr\u00ebs t\u00eb cil\u00ebt ndihmojn\u00eb shum\u00eb n\u00eb heqjen e dhjamit, sidomos te pjesa e barkut.
\n– N\u00eb m\u00ebngjes \u00ebsht\u00eb mir\u00eb t\u00eb konsumoni 2 lug\u00eb t\u00ebrsh\u00ebr\u00eb t\u00eb tretur n\u00eb kos pa yndyr\u00eb dhe nj\u00eb lug\u00eb \u00e7aji fara liri. Farat e lirit mund t\u2019i gjeni edhe n\u00eb formen e vajit dhe t\u00eb pini \u00e7do dit\u00eb es\u00ebll 1 or\u00eb para ngr\u00ebnies, 2 lug\u00eb t\u00eb vogla kafeje me vaj. Kjo p\u00ebrb\u00ebrje, p\u00ebrve\u00e7se \u00ebsht\u00eb shum\u00eb ushqyese dhe p\u00ebrmban shum\u00eb fibra, ndihmon n\u00eb shkrirjen e dhjamit n\u00eb bark dhe p\u00ebr m\u00eb tep\u00ebr, ju jep energji p\u00ebr pjes\u00ebn tjet\u00ebr t\u00eb dit\u00ebs. Do t\u2019ju sugjeroja gjithashtu boronicat, t\u00eb cilat jan\u00eb t\u00eb pasura me antioksidues dhe jan\u00eb kund\u00ebr \u00e7do lloj inflamacioni. Studimet e fundit kan\u00eb arritur n\u00eb rezultatin se boronicat si n\u00eb form\u00ebn e \u00e7ajit, ashtu edhe t\u00eb konsumuara drejtp\u00ebrdrejt, ndihmojn\u00eb n\u00eb reduktimin e dhjamit t\u00eb barkut dhe sulmojn\u00eb shum\u00eb s\u00ebmundje t\u00eb zemr\u00ebs, diabetin etj. Konsumoni kosin, si\u00e7 e p\u00ebrmend\u00ebm edhe m\u00eb lart, por mund\u00ebsisht, pa yndyr\u00eb. Sipas studimeve t\u00eb fundit, ky p\u00ebrb\u00ebr\u00ebs \u00ebsht\u00eb shum\u00eb efikas dhe lufton dhjamin trupor, sidomos at\u00eb q\u00eb mblidhet n\u00eb bark dhe kjo p\u00ebr shkak t\u00eb kalciumit dhe t\u00eb aminoacideve q\u00eb p\u00ebrmban.
\n– S\u00eb fundmi, do t\u2019ju k\u00ebshilloja t\u00eb p\u00ebrdorni spinaqin sa m\u00eb shpesh t\u00eb jet\u00eb e mundur. Mund ta p\u00ebrdorni t\u00eb zier, t\u00eb kombinuar me fileton e pul\u00ebs, apo n\u00eb form\u00eb sallate. N\u00eb \u00e7do lloj forme ta p\u00ebrdorni, spinaqi \u00ebsht\u00eb shum\u00eb i mir\u00eb sepse \u00ebsht\u00eb burim i vitamin\u00ebs C dhe i hekurit. Spinaqi lufton hormonet e stresit, i cili dihet se ndikon shum\u00eb n\u00eb krijimin e dhjamit n\u00eb trup edhe te femrat, m\u00eb shum\u00eb te pjesa e barkut. Pra, spinaqi redukton stresin ve\u00e7 efekteve t\u00eb tjera pozitive q\u00eb ka mbi sh\u00ebndetin dhe fizikun ton\u00eb.
\n– P\u00ebr ta mbyllur, do t\u2019ju k\u00ebshillja t\u00eb b\u00ebni sa m\u00eb shum\u00eb ushtrime n\u00eb tapet, p\u00ebrve\u00e7 ushtrimeve kardio. Ushtrimet e barkut jan\u00eb shum\u00eb t\u00eb r\u00ebnd\u00ebsishme dhe pas \u00e7do seance ushtrimesh, ato duhet t\u00eb mbyllin or\u00ebn e st\u00ebrvitjes. Ushtrimet e barkut nuk duhet t\u00eb lihen kurr\u00eb pas dore, duhet t\u2019i b\u00ebni \u00e7do dit\u00eb, mund\u00ebsisht. Duke ndjekur k\u00ebt\u00eb regjim ushqimor dhe ushtrimet p\u00ebrkat\u00ebse, do t\u00eb shikoni rezultate pozitive shum\u00eb shpejt. <\/p>\n","protected":false},"excerpt":{"rendered":"
– Jam lexuese e rregullt e k\u00ebsaj rubrike. Problemi q\u00eb kam un\u00eb \u00ebsht\u00eb dhjami q\u00eb kam n\u00eb bark. Jam e dob\u00ebt p\u00ebrgjith\u00ebsisht sepse b\u00ebj aktivitet fizik jasht\u00eb n\u00eb natyr\u00eb, vrapoj, i jap bi\u00e7iklet\u00ebs etj., por barku m\u00eb ka ngelur. Si ta heq dhjamin me ushqime apo ndonj\u00eb ushtrim n\u00eb ve\u00e7anti? Ju fal\u00ebnderoj dhe jam n\u00eb […]<\/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-12906","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\/12906","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=12906"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/12906\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=12906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=12906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=12906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}