{"id":3974,"date":"2014-10-09T11:15:37","date_gmt":"2014-10-09T11:15:37","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=3974"},"modified":"2014-10-09T11:15:37","modified_gmt":"2014-10-09T11:15:37","slug":"dua-te-ruaj-linjat-trupore-qe-kam-arritur","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/10\/dua-te-ruaj-linjat-trupore-qe-kam-arritur\/","title":{"rendered":"Dua t\u00eb ruaj linjat trupore q\u00eb kam arritur…"},"content":{"rendered":"

– Kam nj\u00eb pyetje p\u00ebr instruktorin. U b\u00eb disa koh\u00eb q\u00eb b\u00ebj palest\u00ebr dhe m\u00eb n\u00eb fund kam arritur rezultatin q\u00eb d\u00ebshiroja prej koh\u00ebsh. Ajo \u00e7far\u00eb dua t\u00eb di nga ju \u00ebsht\u00eb se si ta ruaj tani k\u00ebt\u00eb form\u00eb q\u00eb kam arritur, kuptohet p\u00ebrve\u00e7 palestr\u00ebs q\u00eb besoj do ta ndjek, edhe pse e kam l\u00ebn\u00eb p\u00ebr pak koh\u00eb, p\u00ebr shkak t\u00eb pushimeve. Kam m\u00eb shum\u00eb problemin e ushqimit. Pres nj\u00eb p\u00ebrgjigje nga ju. Faleminderit. Marina. <\/strong><\/p>\n

Mario, instruktor:<\/em><\/strong> – E nderuar Marina, duke qen\u00eb se keni arritur rezultatet q\u00eb d\u00ebshironi n\u00eb fizikun tuaj, at\u00ebhere duhet t\u00eb p\u00ebrpiqeni t\u00eb mos rrezikoni ta \u00e7oni d\u00ebm sakrific\u00ebn tuaj sepse ndodh q\u00eb p\u00ebr nj\u00eb periudh\u00eb shum\u00eb t\u00eb shkurt\u00ebr, merr po aq kile sa ke humbur. Duhet t\u2019i kushtoni kujdes t\u00eb ve\u00e7ant\u00eb fizikut tuaj, si\u00e7 keni b\u00ebr\u00eb edhe n\u00eb koh\u00ebn kur frekuentonit palestr\u00ebn. Edhe kur nuk jeni n\u00eb palest\u00ebr keni rastin t\u00eb ushtroheni, duke b\u00ebr\u00eb not vazhdimisht duke qen\u00eb se \u00ebsht\u00eb ende periudh\u00eb vere. Ku ka sport m\u00eb t\u00eb bukur sesa noti, i cili \u00ebsht\u00eb edhe shum\u00eb i dobish\u00ebm p\u00ebr fizikun? Nd\u00ebrsa p\u00ebrsa i p\u00ebrket ushqimit, mjaftojn\u00eb disa k\u00ebshilla te vogla p\u00ebr t\u00eb evituar rrezikun e marrjes s\u00eb kileve t\u00eb tep\u00ebrta. Duhet t\u00eb mbani regjim ushqimor, q\u00eb do t\u00eb thot\u00eb:<\/p>\n

– <\/strong>\u00c7do vakt ka r\u00ebnd\u00ebsin\u00eb e tij. M\u00ebngjesi, zemra, dreka e darka nuk duhet t\u00eb mungojn\u00eb. Evitoni t\u00eb m\u00ebnjanoni nj\u00eb apo m\u00eb shum\u00eb vakte sepse pas nj\u00eb ore not, p\u00ebr shembull, do t\u00eb keni shum\u00eb uri dhe at\u00ebher\u00eb do t\u00eb rrezikoni t\u00eb konsumoni \u00e7\u2019ju del p\u00ebrpara. Konsumoni \u00e7do vakt jo duke e tepruar, por me ushqime t\u00eb sh\u00ebndetshme.<\/p>\n

– Pini sa m\u00eb shum\u00eb uj\u00eb, p\u00ebr t\u00eb rifituar l\u00ebngjet e humbura nga i nxehti. Jan\u00eb t\u00eb k\u00ebshillueshme te pakt\u00ebn 2 litra uj\u00eb n\u00eb dit\u00eb dhe gjer n\u00eb 3 litra, n\u00eb var\u00ebsi t\u00eb organizmit dhe nevoj\u00ebs suaj.<\/p>\n

– Nj\u00eb r\u00ebnd\u00ebsi t\u00eb ve\u00e7ant\u00eb ka sasia e asaj \u00e7far\u00eb konsumoni. Merrni gjithmon\u00eb porcione t\u00eb vogla. N\u00ebse jeni e detyruar t\u00eb hani n\u00eb restorant, preferoni porcione t\u00eb vogla dhe pa yndyr\u00eb. N\u00ebse ndiheni e pangopur, merrni nj\u00eb sallat\u00eb t\u00eb madhe me perime q\u00eb do t\u2019ju k\u00ebnaq\u00eb syrin dhe q\u00eb ju ngop. B\u00ebhet fjal\u00eb p\u00ebr nj\u00eb k\u00ebshill\u00eb shum\u00eb t\u00eb thjesht\u00eb t\u00eb cil\u00ebn mund ta ndiqni edhe kur t\u00eb ktheheni, si nj\u00eb regjim ushqimor p\u00ebr t\u00eb ruajtur linjat tuaja.<\/p>\n

– Planifikojini gjithmon\u00eb vaktet tuaja. Organizojeni ushqimin q\u00eb n\u00eb fillim t\u00eb dit\u00ebs suaj, duke shikuar kalorit\u00eb q\u00eb merrni.<\/p>\n

– Duhet t\u00eb evitoni sa m\u00eb shum\u00eb picat. N\u00ebse konsumoni t\u00eb tilla, merrni porcione t\u00eb vogla dhe me pak kalori, jo me kat\u00ebr djathrat p\u00ebr shembull.<\/p>\n

– Mos i ndani nga tavolina juaj frutat dhe perimet. Mos harroni se nj\u00eb moll\u00eb apo nj\u00eb frut tjet\u00ebr, jan\u00eb nj\u00eb zgjidhje e shk\u00eblqyer p\u00ebr nj\u00eb vakt dietik jasht\u00eb sht\u00ebpis\u00eb.<\/p>\n

– Konsumimi i pijeve alkoolike \u00ebsht\u00eb mir\u00eb t\u00eb evitohet. Preferoni nj\u00eb \u00e7aj t\u00eb ftoht\u00eb apo nj\u00eb koktejl joalkoolik. P\u00ebr dark\u00eb, do t\u2019ju sugjeronim di\u00e7ka t\u00eb leht\u00eb, mund\u00ebsisht nj\u00eb sallat\u00eb me pak vaj e krip\u00eb dhe, n\u00ebse nuk ndiheni e ngopur, shoq\u00ebrojeni me ndonj\u00eb racion peshk, apo fruta deti.<\/p>\n","protected":false},"excerpt":{"rendered":"

– Kam nj\u00eb pyetje p\u00ebr instruktorin. U b\u00eb disa koh\u00eb q\u00eb b\u00ebj palest\u00ebr dhe m\u00eb n\u00eb fund kam arritur rezultatin q\u00eb d\u00ebshiroja prej koh\u00ebsh. Ajo \u00e7far\u00eb dua t\u00eb di nga ju \u00ebsht\u00eb se si ta ruaj tani k\u00ebt\u00eb form\u00eb q\u00eb kam arritur, kuptohet p\u00ebrve\u00e7 palestr\u00ebs q\u00eb besoj do ta ndjek, edhe pse e kam l\u00ebn\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":[],"class_list":["post-3974","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/3974","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=3974"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/3974\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=3974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=3974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=3974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}