{"id":4326,"date":"2014-10-15T16:37:55","date_gmt":"2014-10-15T14:37:55","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=4326"},"modified":"2014-10-15T16:37:55","modified_gmt":"2014-10-15T14:37:55","slug":"edhe-frutat-te-shendoshin","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/10\/edhe-frutat-te-shendoshin\/","title":{"rendered":"Edhe frutat t\u00eb sh\u00ebndoshin?"},"content":{"rendered":"<p><strong>&#8211; I nderuar instruktor, sado q\u00eb marr informacion mbi sh\u00ebndetin apo ruajtjen e linjave trupore, p\u00ebrs\u00ebri kam ca dyshime te sasia e ushqimeve q\u00eb duhet t\u00eb konsumoj. Un\u00eb, p\u00ebr shembull, ha shum\u00eb fruta. Mos \u00ebsht\u00eb ky shkaku q\u00eb shtoj n\u00eb pesh\u00eb shum\u00eb shpejt? Sa fruta duhet t\u00eb konsumojm\u00eb? Un\u00eb, as uj\u00eb nuk pi shum\u00eb&#8230; Po ushtrime, sa duhet t\u00eb b\u00ebj, q\u00eb t\u00eb bie n\u00eb pesh\u00eb m\u00eb leht\u00eb?<\/strong><\/p>\n<p><strong><em>Mario, instruktor:<\/em><\/strong> &#8211; \u00a0E kuptoj shqet\u00ebsimin tuaj dhe pyetjet q\u00eb shtroni. V\u00ebrtet n\u00eb t\u00eb gjitha faqet sh\u00ebndet\u00ebsore dhe t\u00eb fitnesit thuhet: \u201cHani sa m\u00eb shum\u00eb fruta apo perime\u201d, apo \u201cpini sa m\u00eb shum\u00eb uj\u00eb\u201d, por dhe p\u00ebr to ka nj\u00eb limit. Kam shkruar edhe m\u00eb par\u00eb, me sa mbaj mend, q\u00eb edhe frutat kan\u00eb sheqer, nuk kan\u00eb ndonj\u00eb p\u00ebrqindje t\u00eb madhe, ama kan\u00eb dhe n\u00ebse e tejkaloni mas\u00ebn, edhe ato shkaktojn\u00eb shtim n\u00eb pesh\u00eb. Sipas nj\u00eb studimi t\u00eb fundit, p\u00ebr t\u00eb llogaritur se sa fruta duhet t\u00eb hani n\u00eb dit\u00eb, merrni si mas\u00eb filxhanin, q\u00eb do t\u00eb thot\u00eb: 2 filxhan\u00eb fruta n\u00eb dit\u00eb. Si ta kuptoni k\u00ebt\u00eb? Gjysma e filxhanit \u00ebsht\u00eb llogaritur si nj\u00eb frut (moll\u00eb, banane, portokall, pjeshk\u00eb etj.). At\u00ebhere, kur themi se duhet t\u00eb konsumoni dy filxhana me fruta n\u00eb dit\u00eb, do t\u00eb thot\u00eb p\u00ebr shembull, dy moll\u00eb dhe dy banane, ose dy dardha, plus dy pjeshk\u00eb. Ju mund edhe t\u2019i p\u00ebrzieni, p\u00ebr shembull, dy moll\u00eb plus nj\u00eb banane dhe nj\u00eb portokall. E r\u00ebnd\u00ebsishme \u00ebsht\u00eb t\u00eb jen\u00eb 4 fruta n\u00eb dit\u00eb, jo m\u00eb tep\u00ebr, pra, dy filxhan\u00eb n\u00eb dit\u00eb. Ndoshta ju v\u00ebrtet e teproni me konsumimin e frutave, ndaj edhe keni marr\u00eb sh\u00ebndet. Duke filluar q\u00eb sot, mundohuni t\u00eb ndiqni shembullin q\u00eb ju dham\u00eb m\u00eb sip\u00ebr. E r\u00ebnd\u00ebsishme \u00ebsht\u00eb t\u00eb konsumoni pak nga t\u00eb gjitha, nd\u00ebrsa perime mund t\u00eb konsumoni m\u00eb shum\u00eb se 2 filxhan\u00eb n\u00eb dit\u00eb, mund t\u00eb p\u00ebrdorni sallaturina t\u00eb ndryshme me jeshill\u00ebqe, por q\u00eb t\u00eb ken\u00eb pak krip\u00eb, jo shum\u00eb. Sup\u00ebrat me perime jan\u00eb ideale p\u00ebr t\u00eb ruajtur linjat dhe p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb. Kur ju konsumoni nj\u00eb pjat\u00eb me sup\u00eb p\u00ebrpara se t\u00eb konsumoni nj\u00eb racion mish, po themi, do t\u00eb ndiheni m\u00eb t\u00eb ngopur dhe s\u2019do t\u00eb konsumoni shum\u00eb. Hajeni ngadal\u00eb ushqimin, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb ngopeni m\u00eb shpejt. Pastaj, \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb lini pak mangut nga vakti, pra, t\u00eb mos arrini n\u00eb tejngopje. Kjo \u00ebsht\u00eb e mir\u00eb si p\u00ebr sh\u00ebndetin, ashtu edhe p\u00ebr linjat trupore.<\/p>\n<p>&#8211; Nd\u00ebrsa p\u00ebrsa i p\u00ebrket ujit q\u00eb duhet t\u00eb pini, normalisht, duhet pir\u00eb uj\u00eb t\u00eb pakt\u00ebn 8 gota n\u00eb dit\u00eb. Por, ka persona q\u00eb kan\u00eb m\u00eb shum\u00eb ose edhe m\u00eb pak nevoj\u00eb p\u00ebr uj\u00eb. P\u00ebr shembull, n\u00ebse shkoni n\u00eb palest\u00ebr apo b\u00ebni pun\u00eb fizike, at\u00ebhere keni nevoj\u00eb p\u00ebr m\u00eb shum\u00eb se 8 gota uj\u00eb n\u00eb dit\u00eb. Por p\u00ebr t\u00eb gjetur sasin\u00eb e mjaftueshme t\u00eb ujit q\u00eb duhet t\u00eb konsumoj\u00eb \u00e7dokush, duhet t\u00eb p\u00ebrdorni k\u00ebt\u00eb formul\u00eb: Pjes\u00ebtoni pesh\u00ebn tuaj me 30.5 dhe ju del sasia e ujit q\u00eb duhet t\u00eb pini n\u00eb dit\u00eb.<\/p>\n<p>Sa i p\u00ebrket palestr\u00ebs, m\u00eb shum\u00eb r\u00ebnd\u00ebsi se sa duhet t\u00eb ushtroheni, ka m\u00ebnyra se si ushtroheni. Sipas ekspert\u00ebve, duhet t\u00eb b\u00ebni t\u00eb pakt\u00ebn dy or\u00eb e 30 minuta ushtrime aerobike n\u00eb jav\u00eb q\u00eb mund t\u00eb jet\u00eb ecje e shpejt\u00eb, not, aerobi, zumba, vrap, \u00e7ikliz\u00ebm. K\u00ebto ushtrime duhet t\u00eb shp\u00ebrndahen gjat\u00eb jav\u00ebs kur ju keni mund\u00ebsi. Ve\u00e7 k\u00ebsaj, t\u00eb pakt\u00ebn dy her\u00eb n\u00eb jav\u00eb duhet t\u00eb ushtroheni me pesha, gj\u00eb q\u00eb ndihmon jo vet\u00ebm n\u00eb tonifikim, por edhe n\u00eb nd\u00ebrtim muskujsh, q\u00eb veprojn\u00eb n\u00eb djegien e kalorive dhe shmangien e shum\u00eb s\u00ebmundjeve.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; I nderuar instruktor, sado q\u00eb marr informacion mbi sh\u00ebndetin apo ruajtjen e linjave trupore, p\u00ebrs\u00ebri kam ca dyshime te sasia e ushqimeve q\u00eb duhet t\u00eb konsumoj. Un\u00eb, p\u00ebr shembull, ha shum\u00eb fruta. Mos \u00ebsht\u00eb ky shkaku q\u00eb shtoj n\u00eb pesh\u00eb shum\u00eb shpejt? Sa fruta duhet t\u00eb konsumojm\u00eb? Un\u00eb, as uj\u00eb nuk pi shum\u00eb&#8230; Po [&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],"tags":[],"class_list":["post-4326","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/4326","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=4326"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/4326\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=4326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=4326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=4326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}