{"id":22195,"date":"2019-04-22T20:00:58","date_gmt":"2019-04-22T18:00:58","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=22195"},"modified":"2019-04-22T16:40:36","modified_gmt":"2019-04-22T14:40:36","slug":"%ef%bb%bfushqimet-e-shendetshme-qe-mund-ti-konsumoni-ne-zyre","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2019\/04\/%ef%bb%bfushqimet-e-shendetshme-qe-mund-ti-konsumoni-ne-zyre\/","title":{"rendered":"\ufeffUshqimet e sh\u00ebndetshme q\u00eb mund t\u2019i konsumoni n\u00eb zyr\u00eb"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>Rrini ulur 8 or\u00eb para tavolin\u00ebs s\u00eb pun\u00ebs, ku l\u00ebvizjet jan\u00eb t\u00eb pakta dhe tundimet t\u00eb vazhdueshme p\u00ebr ushqime me sheqerna dhe yndyrna?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em> Ja, alternativat p\u00ebr t\u2019u ushqyer n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme!<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Kur ke uri, \u00ebsht\u00eb e v\u00ebshtir\u00eb ta kufizosh veten dhe i sulesh ushqimit t\u00eb par\u00eb q\u00eb ke m\u00eb af\u00ebr, p\u00ebr shembull, fast-food. <\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Q\u00ebndrimi ulur gjith\u00eb dit\u00ebn para skrivanis\u00eb, pra, jeta\u00a0 sedentare, nuk t\u00eb ndihmon t\u00eb ruash pesh\u00ebn, aq m\u00eb tep\u00ebr n\u00ebse e tepron me ushqime jo t\u00eb sh\u00ebndetshme. Rregulli i par\u00eb: Q\u00ebndrimi pa ngr\u00ebn\u00eb nuk do t\u2019ju shp\u00ebtoj\u00eb. P\u00ebrkundrazi, studime t\u00eb ndryshme kan\u00eb treguar se ngr\u00ebnia e nj\u00eb snack-u t\u00eb leht\u00eb \u00ebsht\u00eb m\u00eb e spikatur (n\u00eb mas\u00ebn 36%, m\u00eb shum\u00eb se mesatarja), pik\u00ebrisht tek ata q\u00eb ndjekin nj\u00eb m\u00ebnyr\u00eb t\u00eb ushqyeri t\u00eb balancuar dhe t\u00eb rregullt. Me nj\u00eb fjal\u00eb, \u00e7do 2-3 or\u00eb ke nevoj\u00eb t\u00eb hash di\u00e7ka p\u00ebr t\u2019u karikuar me energji q\u00eb t\u00eb duhen p\u00ebr t\u00eb p\u00ebrballuar dit\u00ebn e pun\u00ebs. N\u00eb zyr\u00eb, ushqimet me yndyrna duhen evituar, megjith\u00ebse shpeshher\u00eb jan\u00eb mund\u00ebsit\u00eb e vetme n\u00eb dispozicion. N\u00ebse nuk keni shum\u00eb ide, ja 10 snack t\u00eb p\u00ebrkryer p\u00ebr t\u2019u konsumuar n\u00eb zyr\u00eb:<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. M\u00eb mir\u00eb t\u00eb hani \u00e7do tre or\u00eb, p\u00ebr t\u2019i dh\u00ebn\u00eb mund\u00ebsi metabolizmit t\u00eb\nmbetet aktiv. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Mos rrini pa ngr\u00ebn\u00eb. Mund t\u00eb zgjidhni moll\u00ebn klasike, t\u00eb shoq\u00ebruar, n\u00eb\nrastin m\u00eb t\u00eb mir\u00eb, me nj\u00eb fet\u00eb buke me miell integral.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Evitoni ushqimet me yndyr\u00eb. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Mund t\u00eb zgjidhni nj\u00eb kek t\u00eb vog\u00ebl, me kusht q\u00eb t\u00eb jet\u00eb b\u00ebr\u00eb n\u00eb sht\u00ebpi, t\u00eb\njet\u00eb i pasur me fruta t\u00eb thata dhe flet\u00eb t\u00ebrsh\u00ebre. Me nj\u00eb fjal\u00eb, nuk po flasim\np\u00ebr \u00ebmb\u00eblsirat e pasti\u00e7eris\u00eb, por p\u00ebr versionin e tyre \u201clight\u201d, q\u00eb mund t\u00eb p\u00ebrgatitet\nme perime, si p\u00ebr shembull, me lule kungulli. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5. Miks frutash t\u00eb thata dhe drith\u00ebrash. P\u00ebr t\u2019i b\u00ebr\u00eb edhe m\u00eb t\u00eb shijshme,\nduhen shtuar edhe lajthit\u00eb, por mos e teproni me to. Mund t\u00eb shtoni edhe fara t\u00eb\nndryshme, si susami, liri, etj., t\u00eb preferuara p\u00ebr n\u00eb m\u00ebngjes, pasi p\u00ebrmbajn\u00eb\nshum\u00eb fibra.&nbsp; <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6. Edamame. Keni d\u00ebgjuar ndonj\u00ebher\u00eb p\u00ebr t\u00eb? \u00cbsht\u00eb nj\u00eb p\u00ebrgatitje me baz\u00eb\nbishtajash soje, e pasur me fibra e proteina. Ruajeni n\u00eb frigoriferin e zyr\u00ebs,\npastaj ngroheni n\u00eb mikroval\u00eb p\u00ebr nja dy minuta dhe shtoni nj\u00eb domate p\u00ebr nj\u00eb\nsnack t\u00eb shpejt\u00eb e t\u00eb shijsh\u00ebm. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">7. Moll\u00eb dhe gjalp\u00eb kikiriku. Moll\u00ebt jan\u00eb ideale p\u00ebr sistemin tuaj imunitar\ndhe pak gjalp\u00eb kikiriku (pa e tepruar), \u00ebsht\u00eb nj\u00eb burim shum\u00eb i pasur\nproteinash. P\u00ebr nj\u00eb variant m\u00eb t\u00eb leht\u00eb, mund t\u00eb p\u00ebrgatisni nj\u00eb tjet\u00ebr snack me\nfeta molle dhe fruta t\u00eb thata. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">8. Frape frutash. Kjo lloj frapeje p\u00ebrmban pak kalori dhe shum\u00eb fruta t\u00eb\nfresk\u00ebta. Idealja do t\u00eb ishte t\u00eb gjeni edhe ithtar\u00eb t\u00eb tjer\u00eb n\u00eb zyr\u00eb, me q\u00ebllim\nq\u00eb p\u00ebrgatitjen ta b\u00ebni me radh\u00eb. Mos harroni t\u00eb provoni at\u00eb me fruta tropikale,\napo pylli. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">9. Tranguj dhe djath\u00eb me pak yndyr\u00eb. Trangujt jan\u00eb t\u00eb pasur me vitamin\u00eb K,\nshum\u00eb e mir\u00eb p\u00ebr kockat dhe djathi \u00ebsht\u00eb i p\u00ebrkryer p\u00ebr kal\u00e7iumin q\u00eb p\u00ebrmban. P\u00ebrgatisni\npanine t\u00eb vogla, tip mikrosandui\u00e7e, duke v\u00ebn\u00eb djathin, mbase edhe ndonj\u00eb fet\u00eb\nfileto pule dhe tranguj t\u00eb fresk\u00ebt, apo turshi. Edhe f\u00ebmij\u00ebve u p\u00eblqejn\u00eb. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10. Pure moll\u00ebsh. Moll\u00ebt, si e tham\u00eb, ndihmojn\u00eb n\u00eb forcimin e imunitetit t\u00eb\ntrupit dhe p\u00ebr parandalimin e tipeve t\u00eb ndryshme t\u00eb kancerit. Pureja e moll\u00ebve,\npa i shtuar sheqer, \u00ebsht\u00eb ideale n\u00eb m\u00ebngjes, sepse p\u00ebrmban edhe shum\u00eb fibra.\nMbase mund ta p\u00ebrdorni n\u00eb pauz\u00ebn e kafes\u00eb. Mund t\u00eb p\u00ebrgatitet duke e q\u00ebruar apo\njo l\u00ebkur\u00ebn dhe duke i shtuar er\u00ebza t\u00eb ndryshme, q\u00eb nga kanella, deri te\nkarafili. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">11. Kos i trash\u00eb (tip salce). Kosi i trash\u00eb (i kulluar nga uji), p\u00ebrve\u00e7se i\nshijsh\u00ebm, \u00ebsht\u00eb nj\u00eb burim kal\u00e7iumi, proteinash dhe probiotik\u00ebsh, t\u00eb dobish\u00ebm p\u00ebr\naparatin tret\u00ebs. Mund t\u00eb miksoni n\u00eb t\u00eb fruta pylli, ose fruta t\u00eb thata dhe\ndrith\u00ebra.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">12. Tortijat (pitet). N\u00ebse nuk i gjeni n\u00ebp\u00ebr dyqane, mund t\u2019i p\u00ebrgatisni n\u00eb\nsht\u00ebpi m\u00eb par\u00eb, t\u2019i ruani n\u00eb frigorifer dhe t\u2019i p\u00ebrdorni m\u00eb pas. Snack-u i\npreferuar p\u00ebr pasditen, sidomos n\u00ebse shtoni edhe nj\u00eb banane. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">13. Kokoshka. Nuk e prisnit, apo jo? Mund t\u2019i p\u00ebrgatisni vet\u00eb (kan\u00eb dal\u00eb\naparate p\u00ebr p\u00ebrgatitjen e tyre pa u shtuar yndyr\u00eb) duke u hedhur krip\u00eb dhe er\u00ebzat\nq\u00eb d\u00ebshironi. Do ta shihni q\u00eb edhe kokoshkat do t\u00eb kthehen n\u00eb nj\u00eb snack josh\u00ebs\ndhe t\u00eb sh\u00ebndetsh\u00ebm, q\u00eb mund ta ndani me koleg\u00ebt.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rrini ulur 8 or\u00eb para tavolin\u00ebs s\u00eb pun\u00ebs, ku l\u00ebvizjet jan\u00eb t\u00eb pakta dhe tundimet t\u00eb vazhdueshme p\u00ebr ushqime me sheqerna dhe yndyrna? Ja, alternativat p\u00ebr t\u2019u ushqyer n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme! Kur ke uri, \u00ebsht\u00eb e v\u00ebshtir\u00eb ta kufizosh veten dhe i sulesh ushqimit t\u00eb par\u00eb q\u00eb ke m\u00eb af\u00ebr, p\u00ebr shembull, fast-food. Q\u00ebndrimi [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":22196,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-22195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/22195","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=22195"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/22195\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/22196"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=22195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=22195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=22195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}