{"id":2241,"date":"2014-08-15T13:03:43","date_gmt":"2014-08-15T13:03:43","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=2241"},"modified":"2014-08-15T13:03:43","modified_gmt":"2014-08-15T13:03:43","slug":"cilat-jane-ushqimet-qe-forcojne-muskujt","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/08\/cilat-jane-ushqimet-qe-forcojne-muskujt\/","title":{"rendered":"Cilat jan\u00eb ushqimet q\u00eb forcojn\u00eb muskujt?"},"content":{"rendered":"

– U b\u00eb disa koh\u00eb q\u00eb st\u00ebrvitem n\u00eb sht\u00ebpi, por kam filluar t\u00eb kem pak dhimbje muskujsh dhe sikur po m\u00eb ulet volumi i tyre. M\u00eb thoni ju lutem, cilat jan\u00eb ushqimet q\u00eb ndikojn\u00eb n\u00eb forcimin e muskujve dhe q\u00eb duhet t\u2019i marr patjet\u00ebr? Faleminderit. Vera.<\/strong><\/p>\n

Mario, instruktor:<\/em><\/strong> – E nderuar Vera, sipas k\u00ebrkimeve, jan\u00eb disa ushqime q\u00eb ndihmojn\u00eb v\u00ebrtet\u00eb n\u00eb forcimin e muskujve, dhe k\u00ebt\u00eb gj\u00eb e kam v\u00ebrtetuar dhe un\u00eb vet\u00eb si instruktor q\u00eb jam. S\u00eb pari, duhet t\u00eb dini q\u00eb ushqimet e pasura me proteina jan\u00eb t\u00eb domosdoshme p\u00ebr ata q\u00eb merren me st\u00ebrvitje, sport dhe mbi t\u00eb gjitha ata q\u00eb d\u00ebshirojn\u00eb t\u00eb formojn\u00eb muskuj t\u00eb bukur, t\u00eb tonifikuar dhe q\u00eb do q\u00eb t\u2019i ruaj. K\u00ebshtu q\u00eb m\u00eb posht\u00eb po ju japim disa ushqime q\u00eb jan\u00eb burim i pasur proteinash.<\/p>\n

– S\u00eb pari, \u00ebsht\u00eb veza, e cila \u00ebsht\u00eb nj\u00eb burim i madh proteinash. \u00cbsht\u00eb e ushqyeshme dhe p\u00ebrmban aminoacide t\u00eb paz\u00ebv\u00ebnd\u00ebsueshme dhe t\u00eb domosdoshme p\u00ebr rritjen dhe ruajtjen e mas\u00ebs muskulore. N\u00eb radh\u00eb t\u00eb par\u00eb\u00a0vlen p\u00ebr ata persona q\u00eb kan\u00eb d\u00ebshir\u00eb te rrisin mas\u00ebn e tyre muskulore dhe q\u00eb p\u00ebrgjith\u00ebsisht b\u00ebjn\u00eb pune, ose st\u00ebrvitje te forte. Organizmi i njeriut ka nevoj\u00eb p\u00ebr rreth 1-1.5 gr protein\u00eb ditore p\u00ebr nj\u00eb kg pesh\u00eb t\u00eb trupit t\u00eb tij.\u00a0Proteinat gjenden kryesisht ne te verdhen e vez\u00ebs. Veza \u00ebsht\u00eb e pasur dhe me vitamin\u00ebn B12,\u00a0e cila ndihmon \u00a0n\u00eb shp\u00ebrb\u00ebrjen e indit dhjamor.<\/p>\n

– <\/strong>S\u00eb dyti, vijn\u00eb bizelet.Proteinat e bizeleve jan\u00eb nj\u00eb bekim i v\u00ebrtet\u00eb p\u00ebr muskujt tan\u00eb, sidomos n\u00ebse konsumohen p\u00ebrpara fillimit t\u00eb trajnimit. Bizelet jan\u00eb nj\u00eb burim i posa\u00e7\u00ebm energjie p\u00ebr t\u2019u p\u00ebrdorur gjat\u00eb faz\u00ebs s\u00eb sforcimit, nd\u00ebrkoh\u00eb q\u00eb n\u00eb fund t\u00eb trajnimit e ndihmojn\u00eb trupin t\u00eb rikuperohet nga lodhja.<\/p>\n

– S\u00eb treti, \u00ebsht\u00eb kosi, por pa shum\u00eb yndyr\u00eb. Nj\u00eb kavanoz normal p\u00ebrmban 20 gr. proteina dhe shum\u00eb pak karbohidrate. Kosi pa yndyr\u00eb \u00ebsht\u00eb i pasur me kazein\u00eb, apo me protein\u00ebn q\u00eb trupi e asimilon shum\u00eb ngadal\u00eb, duke u lejuar k\u00ebshtu muskujve q\u00eb ta \u201cruajn\u00eb\u201d at\u00eb si nj\u00eb burim energjie n\u00eb faz\u00eb pushimi. Ai \u00ebsht\u00eb i duhur edhe si nj\u00eb vakt i vog\u00ebl mes vakteve.<\/p>\n

– Dhe vazhdoj\u00eb me shalqinin. Sipas nj\u00eb studimi, konsumimi i nj\u00eb fete shalqini p\u00ebrpara aktivitetit fizik ndihmon n\u00eb p\u00ebrmir\u00ebsimin e performanc\u00ebs dhe reduktimin e dhimbjeve pas trajnimit. Ky frut p\u00ebrmban substanca q\u00eb p\u00ebrshpejtojn\u00eb asgj\u00ebsimin e acidit laktik. Gjithashtu shalqini, i p\u00ebrb\u00ebr\u00eb kryesisht nga uji dhe sheqeri, \u00ebsht\u00eb ideal p\u00ebe marrjen e energjive.<\/p>\n

– Nj\u00eb frut tjet\u00ebr q\u00eb njihet p\u00ebr forcimin dhe ruajtjen e mas\u00ebs muskulare \u00ebsht\u00eb Papaja. Sidomos ky frut sugjerohet p\u00ebr ata q\u00eb merren me atletik\u00eb. Ajo p\u00ebrmban nj\u00eb enzim\u00eb e cila e ndihmon organizmin p\u00ebr t\u00eb absorbuar proteinat e nevojshme p\u00ebr fibrat muskulore. E nj\u00ebjta enzim\u00eb \u00ebsht\u00eb gjetur te kajsit\u00eb dhe te l\u00ebvozhga e portokallit.<\/p>\n

– S\u00eb fundmi, \u00ebsht\u00eb kripa, e cila po t\u00eb p\u00ebrdoret me kriter dhe n\u00eb sasin\u00eb e duhur, ajo favorizon\u00a0 transportin e l\u00ebngjeve n\u00eb muskuj, nj\u00eb proces thelb\u00ebsor n\u00eb faz\u00ebn e moderuar.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

– U b\u00eb disa koh\u00eb q\u00eb st\u00ebrvitem n\u00eb sht\u00ebpi, por kam filluar t\u00eb kem pak dhimbje muskujsh dhe sikur po m\u00eb ulet volumi i tyre. M\u00eb thoni ju lutem, cilat jan\u00eb ushqimet q\u00eb ndikojn\u00eb n\u00eb forcimin e muskujve dhe q\u00eb duhet t\u2019i marr patjet\u00ebr? Faleminderit. Vera. Mario, instruktor: – E nderuar Vera, sipas k\u00ebrkimeve, jan\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],"tags":[910,352,353],"class_list":["post-2241","post","type-post","status-publish","format-standard","hentry","category-instruktori","tag-instruktori","tag-muskujt","tag-palestra"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/2241","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=2241"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/2241\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=2241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=2241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=2241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}