{"id":13337,"date":"2016-06-21T19:30:15","date_gmt":"2016-06-21T17:30:15","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=13337"},"modified":"2016-06-21T12:15:01","modified_gmt":"2016-06-21T10:15:01","slug":"peshoj-shume-si-te-dobesohem","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2016\/06\/peshoj-shume-si-te-dobesohem\/","title":{"rendered":"Peshoj shum\u00eb. Si t\u00eb dob\u00ebsohem?"},"content":{"rendered":"<p>&#8211; P\u00ebrsh\u00ebndetje! Jam nj\u00eb vajz\u00eb 15 vje\u00e7e, q\u00eb peshoj 60 kilogram\u00eb. Dua t\u00eb dob\u00ebsohem dhe t\u00eb b\u00ebj edhe ushtrime, ndaj do t\u2019ju lutesha t\u00eb m\u00eb jepni ca k\u00ebshilla se si ta arrij q\u00ebllimin tim. Nuk ndihem mir\u00eb, ndaj kam nevoj\u00eb p\u00ebr disa sugjerime. Faleminderit.<br \/>\nMario, instruktor: &#8211; E nderuar 15 vje\u00e7are, pesha varet edhe nga gjat\u00ebsia e personit. N\u00ebse jeni shum\u00eb e gjat\u00eb, nuk m\u00eb duket pesh\u00eb p\u00ebr t\u2019u par\u00eb n\u00eb m\u00ebnyr\u00eb kritike. Gjithsesi, p\u00ebr mosh\u00ebn q\u00eb keni, p\u00ebrs\u00ebri keni arritur n\u00eb nj\u00eb kufi, t\u00eb cilin \u00ebsht\u00eb mir\u00eb t\u00eb mos e tejkaloni. Nd\u00ebrsa p\u00ebrsa i p\u00ebrket pyetjes suaj, do t\u2019ju jap nj\u00eb p\u00ebrgjigje sa m\u00eb t\u00eb kompletuar. Ju duhet t\u00eb dob\u00ebsoheni n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme dhe jo duke mbajtur dieta. Duhet t\u00eb mbani regjim ushqimor t\u00eb ndjekur me nj\u00eb seri ushtrimesh. R\u00ebnd\u00ebsi ka t\u00eb digjni m\u00eb shum\u00eb kalori sesa konsumoni \u00e7do dit\u00eb dhe p\u00ebr k\u00ebt\u00eb duhet t\u00eb keni kujdes sidomos me ushqimet q\u00eb konsumoni. Hapi i par\u00eb \u00ebsht\u00eb kontrolli i gj\u00ebrave q\u00eb konsumoni. Filloni t\u00eb minimizoni brum\u00ebrat, sheqernat e shtuara dhe yndyrnat nga mishi e qum\u00ebshti. Duhet t\u00eb p\u00ebrqendroheni m\u00eb shum\u00eb te perimet, e bardha e vez\u00ebve, produktet e soj\u00ebs, mishi i bardh\u00eb i pul\u00ebs, peshku, bulmeti, por me p\u00ebrqindje t\u00eb ul\u00ebt yndyre dhe mish pa dhjam\u00eb. Shum\u00eb vet\u00eb ju thon\u00eb t\u00eb hani ushqime pa krip\u00eb ose t\u00eb mos konsumoni fare brum\u00ebra, por kjo \u00ebsht\u00eb e gabuar. N\u00ebse ju hiqni totalisht nga dieta juaj krip\u00ebn dhe brum\u00ebrat, do t\u00eb humbisni l\u00ebngje dhe jo dhjam\u00eb. Kripa \u00ebsht\u00eb pjes\u00eb e l\u00ebngjeve, ndaj \u00ebsht\u00eb e kot\u00eb ta hiqni komplet nga dieta. Po k\u00ebshtu, edhe brum\u00ebrat kan\u00eb rolin e tyre n\u00eb organiz\u00ebm, ndaj ne ju themi t\u00eb minimizoni marrjen e tyre, por jo t\u2019i hiqni nga regjimi juaj ushqimor. Hani perime q\u00eb t\u00eb ndiheni e ngopur, pini shum\u00eb uj\u00eb dhe hani \u00ebmb\u00eblsira sa m\u00eb rrall\u00eb t\u00eb jet\u00eb e mundur. E dim\u00eb q\u00eb \u00ebsht\u00eb e v\u00ebshtir\u00eb t\u00eb hiqni dor\u00eb sidomos nga \u00ebmb\u00eblsirat, por nga statistikat e fundit \u00ebsht\u00eb arritur n\u00eb konkluzionin se n\u00ebse ka nj\u00eb gj\u00eb q\u00eb t\u00eb sh\u00ebndosh m\u00eb shum\u00eb, ato jan\u00eb \u00ebmb\u00eblsirat, sidomos n\u00ebse konsumohen pa kriter. M\u00eb mir\u00eb hani nj\u00eb hamburger me patate dhe mish, sesa dy copa \u00ebmb\u00eblsir\u00eb. Nuk po themi t\u00eb hiqni dor\u00eb fare prej tyre, por t\u2019i konsumoni sa m\u00eb rrall\u00eb t\u00eb jet\u00eb e mundur dhe me porcione t\u00eb vogla. Mund\u00ebsisht, hajini kur keni m\u00eb pak oreks.<br \/>\nB\u00ebjeni zakon q\u00eb t\u00eb hani vet\u00ebm nga pjata dhe t\u00eb q\u00ebndroni ulur n\u00eb tavolin\u00eb, mos u ushqeni kurr\u00eb nga frigoriferi apo n\u00eb k\u00ebmb\u00eb. Hani avash, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb ngopeni m\u00eb shpejt. Ushqimet e skuqura shmangini totalisht, m\u00eb mir\u00eb p\u00ebrdorni ushqime t\u00eb ziera. E kuptoj q\u00eb ushqimet e skuqura t\u00ebrheqin v\u00ebmendjen e gjithkujt, por mundohni t\u2019i shmangni sepse nuk jan\u00eb t\u00eb mira p\u00ebr sh\u00ebndetin. N\u00ebse nuk b\u00ebni dot pa to, t\u00eb pakt\u00ebn p\u00ebrdorini sa m\u00eb rrall\u00eb t\u00eb jet\u00eb e mundur dhe jo gjalp\u00eb, por vaj bimor. Mos i kap\u00ebrceni kurr\u00eb vaktet, hani rregullisht, jo t\u00eb tejngopeni, por aq sa t\u00eb shuani urin\u00eb. Q\u00eb t\u00eb mos ndjeni shum\u00eb uri, hani edhe 2 vakte t\u00eb nd\u00ebrmjetme t\u00eb vogla q\u00eb t\u00eb ken\u00eb baz\u00eb perimet. Nj\u00eb sup\u00eb me t\u00eb gjitha llojet e perimeve \u00ebsht\u00eb ideale p\u00ebr t\u00eb r\u00ebn\u00eb nga pesha, plus q\u00eb \u00ebsht\u00eb shum\u00eb e shijshme. B\u00ebni nj\u00eb tenxhere t\u00eb madhe me sup\u00eb me t\u00eb gjitha llojet e perimeve dhe n\u00ebse doni, mund t\u2019i fusni edhe gjoks pule, q\u00eb ta b\u00ebni akoma m\u00eb t\u00ebrheq\u00ebs dhe ta konsumoni gjat\u00eb dit\u00ebs. Mund ta konsumoni edhe n\u00eb rastet kur ndjeni uri dhe k\u00ebshtu, nuk sh\u00ebndoheshni e ndiheni e ngopur. Besoj keni d\u00ebgjuar p\u00ebr diet\u00ebn me sup\u00eb perimesh, por un\u00eb mendoj se duhet t\u00eb konsumoni t\u00eb gjitha llojet e ushqimeve, jo vet\u00ebm sup\u00eb perimesh. Peshkun konsumojeni sa m\u00eb shum\u00eb t\u00eb shoq\u00ebruar me perime t\u00eb ziera, sepse jan\u00eb t\u00eb sh\u00ebndetshme dhe trupi merr vitaminat e duhura. T\u00eb pakt\u00ebn nj\u00eb her\u00eb n\u00eb jav\u00eb hajeni nj\u00eb vez\u00eb t\u00eb zier bashk\u00eb me t\u00eb verdh\u00ebn, pasi keni nevoj\u00eb edhe p\u00ebr proteina. N\u00eb m\u00ebngjes, hani her\u00eb pas here dy lug\u00eb gjelle t\u00ebrsh\u00ebr\u00eb me fruta t\u00eb thata, t\u00eb zbutura n\u00eb kos. Vakti i fundit mund\u00ebsisht t\u00eb jet\u00eb nga ora 19.00 e dark\u00ebs ose maksimumi, n\u00eb 19.30. Pas k\u00ebsaj ore, nuk duhet t\u00eb konsumoni ushqim, por vet\u00ebm ndonj\u00eb frut apo ndonj\u00eb got\u00eb qum\u00ebsht.<br \/>\n&#8211; Nd\u00ebrsa p\u00ebrsa u p\u00ebrket ushtrimeve, do t\u2019ju sugjeroja t\u00eb b\u00ebni kardio sepse jan\u00eb ushtrimet q\u00eb ndihmojn\u00eb p\u00ebr t\u2019u dob\u00ebsuar. Pra, b\u00ebni vrap, ose bi\u00e7iklet\u00eb, apo aerobi. Si fillim, do t\u2019ju sugjeroja t\u00eb b\u00ebni kardio n\u00eb pist\u00eb, pra, vrapim n\u00eb palest\u00ebr ose n\u00eb natyr\u00eb. Nj\u00eb m\u00ebnyr\u00eb p\u00ebr t\u00eb r\u00ebn\u00eb shpejt nga pesha \u00ebsht\u00eb t\u00eb b\u00ebni vrapim me intervale. Si funksionon? Fillo vrapo n\u00eb 2 minutat e para me rit\u00ebm normal (jogging), pas dy minutave vrapo me shpejt\u00ebsin\u00eb m\u00eb t\u00eb madhe q\u00eb mundesh p\u00ebr 30 sekonda, pastaj ngadal\u00ebso e vrapo ose ec, n\u00ebse nuk mundesh t\u00eb vraposh ngadal\u00eb p\u00ebr 1 minut\u00eb e gjysm\u00eb. P\u00ebrs\u00ebrite k\u00ebt\u00eb deri n\u00eb 8 her\u00eb: 30 sekonda shpejt, 1 minut\u00eb e gjysm\u00eb ngadal\u00eb, 30 sekonda shpejt, nj\u00eb minut\u00eb e gjysm\u00eb ngadal\u00eb. N\u00eb fillim nuk do t\u00eb arrini ta b\u00ebni m\u00eb shum\u00eb se 3 apo 4 her\u00eb k\u00ebt\u00eb p\u00ebrs\u00ebritje, por kjo mjafton p\u00ebr fillim. Gradualisht, do ta shtoni nga 3 n\u00eb 4, nga 4 n\u00eb 5 e k\u00ebshtu me radh\u00eb deri n\u00eb 8. Pasi t\u00eb keni arritur pesh\u00ebn q\u00eb ju d\u00ebshironi, ndiqni dhe program st\u00ebrvitor t\u00eb shoq\u00ebruar me program force, tonifikimi p\u00ebr muskujt n\u00eb gjith\u00eb trupin dhe k\u00ebt\u00eb do t\u2019jua p\u00ebrcaktoj\u00eb instruktori i palestr\u00ebs ku do t\u00eb regjistroheni. Pra, k\u00ebto jan\u00eb pak a shum\u00eb k\u00ebshillat q\u00eb duhet t\u00eb ndiqni p\u00ebr t\u2019u dob\u00ebsuar sh\u00ebndetsh\u00ebm dhe p\u00ebr t\u00eb patur nj\u00eb fizik t\u00eb bukur. Jam kundra pilulave q\u00eb p\u00ebrdoren p\u00ebr dob\u00ebsim apo dietave drastike sepse ashtu si\u00e7 i humbni mund t\u2019i merrni menj\u00ebher\u00eb kilogram\u00ebt, prandaj ju sugjeroj regjim ushqimor dhe st\u00ebrvitje n\u00eb palest\u00ebr. Uroj t\u2019ju kem ndihmuar sadopak.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; P\u00ebrsh\u00ebndetje! Jam nj\u00eb vajz\u00eb 15 vje\u00e7e, q\u00eb peshoj 60 kilogram\u00eb. Dua t\u00eb dob\u00ebsohem dhe t\u00eb b\u00ebj edhe ushtrime, ndaj do t\u2019ju lutesha t\u00eb m\u00eb jepni ca k\u00ebshilla se si ta arrij q\u00ebllimin tim. Nuk ndihem mir\u00eb, ndaj kam nevoj\u00eb p\u00ebr disa sugjerime. Faleminderit. Mario, instruktor: &#8211; E nderuar 15 vje\u00e7are, pesha varet edhe nga [&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-13337","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\/13337","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=13337"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/13337\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=13337"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=13337"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=13337"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}