{"id":5266,"date":"2014-11-01T22:00:57","date_gmt":"2014-11-01T21:00:57","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=5266"},"modified":"2014-11-01T18:29:46","modified_gmt":"2014-11-01T17:29:46","slug":"10-keshilla-per-te-respektuar-dieten","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/11\/10-keshilla-per-te-respektuar-dieten\/","title":{"rendered":"10 k\u00ebshilla p\u00ebr t\u00eb respektuar diet\u00ebn"},"content":{"rendered":"<p><a href=\"http:\/\/intervista.al\/web\/wp-content\/uploads\/2014\/11\/DIET.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-5268\" src=\"http:\/\/intervista.al\/web\/wp-content\/uploads\/2014\/11\/DIET.jpg\" alt=\"DIET\" width=\"275\" height=\"183\" \/><\/a>\u00c7do vit ne i premtojm\u00eb vetes se do t\u00eb ham\u00eb n\u00eb m\u00ebnyr\u00eb m\u00eb t\u00eb sh\u00ebndetshme, do t\u00eb humbasim kilogram\u00ebt e tep\u00ebrt, do t\u00eb b\u00ebjm\u00eb m\u00eb shum\u00eb fizkultur\u00eb dhe, \u00e7do vit, i thyejm\u00eb premtimet tona. Megjithat\u00eb, k\u00ebt\u00eb vit \u00ebsht\u00eb ndryshe, pasi kemi marr\u00eb p\u00ebrsip\u00ebr t\u2019ju tregojm\u00eb disa truke p\u00ebr t\u00eb respektuar diet\u00ebn q\u00eb keni nisur. R\u00ebnia n\u00eb pesh\u00eb \u00ebsht\u00eb e r\u00ebnd\u00ebsishme, pasi pesha e tep\u00ebrt ndikon jo vet\u00ebm n\u00eb sh\u00ebndetin, por edhe n\u00eb vet\u00ebvler\u00ebsimin ton\u00eb. Pastaj, p\u00ebrvet\u00ebsimi i zakoneve t\u00eb sh\u00ebndetshme n\u00eb t\u00eb ngr\u00ebn\u00eb do t\u00eb ndihmoj\u00eb mendjen, po aq sa edhe trupin, p\u00ebr t\u00eb luftuar stresin, ankthin dhe depresionin e dimrit. Ja, pra, \u00e7\u2019duhet t\u00eb b\u00ebni p\u00ebr t\u00eb respektuar vendimin q\u00eb keni marr\u00eb!<\/p>\n<p>1. B\u00ebjeni doktorin ndihm\u00ebsin e diet\u00ebs suaj<br \/>\nNj\u00eb doktor nutricionist i njeh m\u00eb mir\u00eb se ju nevojat tuaja ushqimore, pra, ai mund t\u2019ju ndihmoj\u00eb p\u00ebr t\u00eb p\u00ebrcaktuar se sa r\u00ebnie n\u00eb pesh\u00eb \u00ebsht\u00eb e sh\u00ebndetshme dhe se \u00e7\u2019lloj diete \u00ebsht\u00eb e p\u00ebrshtatshme p\u00ebr ju. P\u00ebr shembull, n\u00ebse vuani nga kolesteroli i lart\u00eb, doktori mund t\u2019ju k\u00ebshilloj\u00eb t\u00eb mos ndiqni diet\u00ebn Atkins dhe, n\u00eb vend t\u00eb saj, t\u2019ju rekomandoj\u00eb nj\u00eb diet\u00eb tjet\u00ebr, pak kalorike dhe me pak yndyrna. P\u00ebr m\u00eb tep\u00ebr, n\u00ebse i thoni nj\u00eb doktori q\u00eb do t\u2019ju ndjek\u00eb n\u00eb k\u00ebt\u00eb p\u00ebrpjekje sepse do t\u00eb bini n\u00eb pesh\u00eb, \u00ebsht\u00eb si nj\u00eb lloj angazhimi q\u00eb merrni edhe para tij&#8230;<\/p>\n<p>2. Mbani nj\u00eb ditar ushqimi<br \/>\nShkruani n\u00eb t\u00eb gjith\u00e7ka q\u00eb hani \u00e7do dit\u00eb, bashk\u00eb me numrin e kalorive dhe gram\u00ebt e yndyr\u00ebs q\u00eb p\u00ebrmban \u00e7do ushqim. Kujtohuni t\u00eb shkruani edhe zemrat (snack-et) dhe pijet, q\u00eb nga kafja e m\u00ebngjesit, deri te gota e ver\u00ebs n\u00eb dark\u00eb, sepse t\u00eb gjitha futen n\u00eb llogarin\u00eb e kalorive q\u00eb merrni. Nj\u00eb got\u00eb vere ka afro 95 kalori (e bardha, edhe m\u00eb shum\u00eb). Kjo \u00ebsht\u00eb e mir\u00eb p\u00ebr ju, q\u00eb t\u00eb shihni se \u00e7far\u00eb hani \u00e7do dit\u00eb dhe t\u00eb mendoni se si mund t\u2019i ndryshoni zakonet tuaja. Sasia mesatare e kalorive q\u00eb duhet t\u00eb marr\u00eb nj\u00eb njeri q\u00eb nuk b\u00ebn diet\u00eb \u00ebsht\u00eb afro 2000 kalori, pra, q\u00eb t\u00eb bini n\u00eb pesh\u00eb, duhet t\u00eb konsumoni m\u00eb pak se kjo, 1750 p\u00ebr burrat dhe 1500, p\u00ebr grat\u00eb. Ka edhe aplikime si LoseIt, MyPlate, ose Sparkpeople, apo site interneti p\u00ebr t\u00eb num\u00ebruar kalorit\u00eb e ushqimeve t\u00eb ndryshme.<\/p>\n<p>3. Krijoni nj\u00eb plan t\u00eb ushqyeri, ose zgjidhni nj\u00eb diet\u00eb q\u00eb p\u00ebrshtatet me stilin tuaj t\u00eb jetes\u00ebs dhe preferencat ushqimore<br \/>\nEdhe kur mbani diet\u00eb, duhet t\u00eb hani tri vakte t\u00eb shijshme n\u00eb dit\u00eb, s\u00eb bashku me nj\u00eb ose dy zemra. Gjith\u00e7ka varet nga \u00e7far\u00eb dhe sa do t\u00eb hani. Fillojeni dit\u00ebn me nj\u00eb m\u00ebngjes t\u00eb pasur me proteina. Ushqimi i m\u00ebngjesit fillon metabolizmin tuaj, k\u00ebshtu q\u00eb ju i digjni kalorit\u00eb m\u00eb shpejt gjat\u00eb dit\u00ebs dhe proteinat do t\u2019ju japin energjin\u00eb e duhur p\u00ebr t\u00eb p\u00ebrballuar pun\u00ebt e paradites. Pastaj, gjeni zemra (snack) t\u00eb sh\u00ebndetshme e ushqime q\u00eb ju p\u00eblqen t\u2019i hani dhe krijoni rezerva me to! P\u00ebr shembull, kosi ka shum\u00eb vlera ushqimore dhe \u00ebsht\u00eb nj\u00eb zem\u00ebr q\u00eb t\u00eb ngop gjat\u00eb pasdites, deri n\u00eb dark\u00eb. Moll\u00ebt, bananet, selinoja, karotat, pjeshk\u00ebt, agrumet dhe frutat e tjera, jan\u00eb nj\u00eb alternativ\u00eb e mir\u00eb ndaj \u00ebmb\u00eblsirave, ose p\u00ebr t\u00eb shoq\u00ebruar nj\u00eb m\u00ebngjes t\u00eb leht\u00eb. Gjeni nj\u00eb lib\u00ebr me receta dietike q\u00eb ju p\u00eblqen t\u2019i gatuani.<\/p>\n<p>4. Mos blini dhe gatuani ushqime q\u00eb ju sh\u00ebndoshin<br \/>\nBesoj se e dini p\u00ebr \u00e7far\u00eb e kemi fjal\u00ebn: Biskotat, kek\u00ebt, patatinat, akulloret, l\u00ebngjet me m\u00eb pak se 80% l\u00ebng frutash, gjell\u00eb t\u00eb parap\u00ebrgatitura, fast-food, \u00e7okollata dhe ushqime t\u00eb pasura me yndyrna, kalori dhe nuk kan\u00eb vler\u00eb ushqimore. N\u00ebse nuk i keni n\u00eb sht\u00ebpi, do t\u2019i shp\u00ebtoni edhe tundimit p\u00ebr t\u2019i ngr\u00ebn\u00eb, pra, \u00ebsht\u00eb e thjesht\u00eb, mjafton t\u00eb mos i blini. Edhe bashk\u00ebshorti dhe f\u00ebmij\u00ebt nuk kan\u00eb nevoj\u00eb p\u00ebr to.<\/p>\n<p>5. Kontrolloni porcionet<br \/>\nDietat e suksesshme kan\u00eb lidhje t\u00eb drejtp\u00ebrdrejt\u00eb me kontrollin e sasis\u00eb s\u00eb ushqimeve q\u00eb ham\u00eb. Nj\u00eb nga arsyet pse ekspert\u00ebt na k\u00ebshillojn\u00eb t\u00eb mos ham\u00eb para televizorit \u00ebsht\u00eb se k\u00ebshtu, ne nuk kontrollojm\u00eb sa ham\u00eb. K\u00ebshtu, pra, caktoni nj\u00eb porcion t\u00eb vog\u00ebl p\u00ebr veten dhe mos merrni p\u00ebr her\u00eb t\u00eb dyt\u00eb. Gjithashtu, mund t\u2019ju ndihmoj\u00eb p\u00ebrdorimi i nj\u00eb pjate m\u00eb t\u00eb vog\u00ebl.<\/p>\n<p>6. Mbani me vete disa snack-e t\u00eb sh\u00ebndetsh\u00ebm dhe me pak kalori<br \/>\nJu mund t\u2019i mbani ato n\u00eb makin\u00eb, ose n\u00eb zyr\u00eb, q\u00eb, n\u00eb rast se keni uri, t\u00eb evitoni ushqimet kalorike. Kokoshkat q\u00eb p\u00ebrgatiten n\u00eb mikroval\u00eb jan\u00eb shum\u00eb t\u00eb mira p\u00ebr n\u00eb pun\u00eb dhe ruhen mir\u00eb. Vet\u00ebm sigurohuni q\u00eb t\u00eb jen\u00eb t\u00eb thjeshta, pa yndyr\u00eb. Gjithashtu, mund t\u00eb p\u00ebrdorni pllak\u00ebza me drith\u00ebra, ama sigurohuni q\u00eb informacioni kalorik dhe ushqimor t\u00eb p\u00ebrshtatet me diet\u00ebn tuaj.<\/p>\n<p>7. Filloni t\u00eb ecni<br \/>\nFilloni t\u00eb b\u00ebni sh\u00ebtitje n\u00eb dark\u00eb me partnerin, f\u00ebmij\u00ebt, ose ndonj\u00eb shok a shoqe. Filloni me ecje 15-minut\u00ebshe dhe pastaj, gradualisht, shtojeni koh\u00ebn dhe ritmin e ecjes. Ky nuk \u00ebsht\u00eb vet\u00ebm nj\u00eb ushtrim i mir\u00eb, por edhe nj\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr t\u00eb kaluar momente t\u00eb bukura me nj\u00eb t\u00eb af\u00ebrm. Disa njer\u00ebzve u p\u00eblqen t\u00eb b\u00ebjn\u00eb sh\u00ebtitje n\u00eb vaktin e drek\u00ebs me ndonj\u00eb koleg, nj\u00eb strategji e mir\u00eb p\u00ebr t\u00eb \u00e7lodhur trurin dhe p\u00ebr t\u00eb qen\u00eb m\u00eb e fresk\u00ebt pasdite. N\u00ebse keni koh\u00eb pa l\u00ebvizur, k\u00ebshillohuni me doktorin para se t\u00eb filloni ecjet.<\/p>\n<p>8. Festojini fitoret e vogla<br \/>\nKjo \u00ebsht\u00eb sidomos e r\u00ebnd\u00ebsishme n\u00eb fillim t\u00eb diet\u00ebs, sepse keni nevoj\u00eb p\u00ebr shum\u00eb inkurajim, meq\u00eb po b\u00ebni nj\u00eb ndryshim drastik n\u00eb m\u00ebnyr\u00ebn e t\u00eb ngr\u00ebnit dhe t\u00eb fizkultur\u00ebs. Fillojeni duke mbajtur sh\u00ebnim \u00e7do dit\u00eb q\u00eb evitoni t\u00eb hani \u00ebmb\u00eblsira, ose ushqime kalorike e pastaj sh\u00ebnoni sa her\u00eb hani nj\u00eb dark\u00eb t\u00eb leht\u00eb, n\u00eb vend t\u00eb nj\u00eb vakti t\u00eb r\u00ebnd\u00eb q\u00eb hanit m\u00eb par\u00eb. Telefonojini nj\u00eb shoqeje, merrni nj\u00eb kompliment nga partneri, nj\u00eb p\u00ebrqafim nga f\u00ebmij\u00ebt, ose b\u00ebni banjo n\u00eb vask\u00ebn e mbushur me shkum\u00eb, si shp\u00ebrblim p\u00ebr sjelljen e mir\u00eb! Ia keni dal\u00eb mban\u00eb! Jan\u00eb k\u00ebto fitore t\u00eb vogla q\u00eb p\u00ebrb\u00ebjn\u00eb suksesin e diet\u00ebs suaj.<\/p>\n<p>9. Dijeni se humbja n\u00eb pesh\u00eb \u00ebsht\u00eb nj\u00eb objekt afatgjat\u00eb<br \/>\nNdryshimi i stilit t\u00eb jet\u00ebs s\u00eb p\u00ebrditshme do t\u00eb jet\u00eb i v\u00ebshtir\u00eb, por do t\u2019ia vlej\u00eb. Ju duhet t\u00eb jeni vazhdimisht vigjilente p\u00ebr at\u00eb q\u00eb hani dhe sa ushtrime b\u00ebni. Do t\u2019i mohoni vetes ushqime q\u00eb ju p\u00eblqejn\u00eb, do t\u00eb djersiteni dhe lodheni. Do t\u00eb ket\u00eb dit\u00eb kur peshorja nuk do t\u00eb l\u00ebviz\u00eb nga vendi, bile edhe dit\u00eb kur do t\u00eb shkoni pas. Megjithat\u00eb, mos u dor\u00ebzoni, sepse jeni e aft\u00eb t\u2019ia arrini q\u00ebllimit tuaj, sepse nj\u00eb pesh\u00eb m\u00eb e sh\u00ebndetshme do t\u00eb thot\u00eb se edhe ju jeni m\u00eb e sh\u00ebndetshme. Pastaj, ushqimi i sh\u00ebndetsh\u00ebm dhe fizkultura do t\u2019ju b\u00ebjn\u00eb t\u00eb jetoni m\u00eb gjat\u00eb, si dhe do t\u00eb keni mund\u00ebsi t\u00eb vishni xhinset q\u00eb ju p\u00eblqejn\u00eb. Gjithashtu, do t\u2019ju p\u00eblqej\u00eb t\u00eb blini veshje dhe do t\u2019i buz\u00ebqeshni vetes kur t\u00eb shiheni n\u00eb pasqyr\u00eb.<\/p>\n<p>10. B\u00ebjini vetes nj\u00eb l\u00ebshim t\u00eb vog\u00ebl<br \/>\nOk, keni punuar shum\u00eb p\u00ebr t\u00eb krijuar nj\u00eb diet\u00eb dhe nj\u00eb plan ushtrimi q\u00eb i p\u00ebrshtatet stilit tuaj t\u00eb jet\u00ebs. Nuk blini m\u00eb ushqime-plehra. Tani, lejojini vetes nj\u00eb ves t\u00eb vog\u00ebl q\u00eb do t\u00eb vazhdoni ta hani apo ta pini gjat\u00eb gjith\u00eb diet\u00ebs. Mbase \u00ebsht\u00eb nj\u00eb got\u00eb ver\u00eb n\u00eb dark\u00eb, ose nj\u00eb akullore t\u00eb vog\u00ebl nj\u00eb her\u00eb n\u00eb jav\u00eb, ose dy kuadrate \u00e7okollate n\u00eb dit\u00eb. Ky ves mund t\u00eb b\u00ebhet edhe pjes\u00eb e festimit tuaj ditor apo javor. Q\u00ebllimi k\u00ebtu \u00ebsht\u00eb t\u00eb kuptoni se nuk ka nevoj\u00eb t\u00eb hiqni dor\u00eb nga gjith\u00e7ka q\u00eb ju p\u00eblqen p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb. Mbajtja e diet\u00ebs ka lidhje me mas\u00ebn, jo me privimin. K\u00ebshtu, pra, gjeni di\u00e7ka q\u00eb mund ta konsumoni gjat\u00eb dit\u00ebs, ose nj\u00eb her\u00eb n\u00eb jav\u00eb dhe shijojeni!<\/p>\n<p>T\u00eb reja<br \/>\nQum\u00ebshti i n\u00ebn\u00ebs ndryshon sipas seksit t\u00eb bebes<br \/>\n\u201cReceta\u201d e qum\u00ebshtit t\u00eb n\u00ebn\u00ebs nuk qenk\u00ebrka e nj\u00ebjt\u00eb! Ky \u00ebsht\u00eb rezultati q\u00eb ka dal\u00eb nga nj\u00eb studim i koh\u00ebve t\u00eb fundit. Kejti Hind, nj\u00eb biologe e Universitetit t\u00eb Harvardit, ka paraqitur rezultatet e nj\u00eb studimi q\u00eb tregon se qum\u00ebshti i nj\u00eb gruaje q\u00eb ka lindur djal\u00eb \u00ebsht\u00eb m\u00eb i pasur me yndyrna dhe proteina, pra, m\u00eb energjetik, nd\u00ebrsa n\u00ebna e nj\u00eb bebeje vajz\u00eb e ka qum\u00ebshtin m\u00eb pak energjetik, por n\u00eb sasi m\u00eb t\u00eb madhe. \u201cN\u00ebnat prodhojn\u00eb receta t\u00eb ndryshme biologjike p\u00ebr djalin apo vajz\u00ebn\u201d, shpjegon biologia Kejti Hind, q\u00eb ka marr\u00eb pjes\u00eb n\u00eb studim. Kjo ve\u00e7anti ushqimore qenka e pranishme te njeriu, por edhe te disa gjitar\u00eb.<br \/>\nP\u00ebr t\u00eb shpjeguar k\u00ebt\u00eb ndryshim n\u00eb p\u00ebrb\u00ebrje t\u00eb qum\u00ebshtit t\u00eb n\u00ebn\u00ebs, shkenc\u00ebtar\u00ebt jan\u00eb orientuar drejt hipotezave t\u00eb ndryshme. Duke analizuar qum\u00ebshtin e n\u00ebn\u00ebs t\u00eb majmun\u00ebve makak\u00eb, ata kan\u00eb konstatuar se bebet femra ushqeheshin m\u00eb gjat\u00eb me gji se meshkujt dhe se qum\u00ebshti i tyre p\u00ebrmbante m\u00eb shum\u00eb kalcium.<br \/>\n\u201cKjo u lejon n\u00ebnave t\u2019u japin m\u00eb shum\u00eb qum\u00ebsht vajzave, gj\u00eb q\u00eb do t\u00eb p\u00ebrshpejtoj\u00eb zhvillimin e tyre, q\u00eb t\u00eb fillojn\u00eb t\u00eb riprodhohen n\u00eb mosh\u00eb m\u00eb t\u00eb re\u201d, shpjegon Kejti Hind. Qum\u00ebshti i n\u00ebn\u00ebs, pra, u mund\u00ebson makak\u00ebve femra t\u00eb arrijn\u00eb m\u00eb shpejt pjekurin\u00eb seksuale, nd\u00ebrsa meshkujt ushqehen p\u00ebr nj\u00eb koh\u00eb m\u00eb t\u00eb shkurt\u00ebr, por kan\u00eb nevoj\u00eb p\u00ebr nj\u00eb qum\u00ebsht me m\u00eb shum\u00eb kalori, p\u00ebr t\u00eb qen\u00eb m\u00eb shpejt t\u00eb pavarur. Qum\u00ebshti i n\u00ebn\u00ebs \u201cpersonalizohet\u201d q\u00eb n\u00eb fillim t\u00eb shtatzanis\u00eb, pra, n\u00eb funksion t\u00eb seksit t\u00eb f\u00ebmij\u00ebs q\u00eb do t\u00eb lind\u00eb. Ky zbulim \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm n\u00eb kuadrin e dhurimit t\u00eb qum\u00ebshtit. Gjithashtu, ai na lejon t\u00eb kuptojm\u00eb m\u00ebnyr\u00ebn se si i p\u00ebrshtatet f\u00ebmij\u00ebs qum\u00ebshti i n\u00ebn\u00ebs, pra, na ndihmon t\u00eb ushqejm\u00eb si duhet f\u00ebmij\u00ebt e s\u00ebmur\u00eb apo t\u00eb parakohsh\u00ebm, n\u00ebna e t\u00eb cil\u00ebve nuk \u00ebsht\u00eb e aft\u00eb t\u2019i ushqej\u00eb me gji.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c7do vit ne i premtojm\u00eb vetes se do t\u00eb ham\u00eb n\u00eb m\u00ebnyr\u00eb m\u00eb t\u00eb sh\u00ebndetshme, do t\u00eb humbasim kilogram\u00ebt e tep\u00ebrt, do t\u00eb b\u00ebjm\u00eb m\u00eb shum\u00eb fizkultur\u00eb dhe, \u00e7do vit, i thyejm\u00eb premtimet tona. Megjithat\u00eb, k\u00ebt\u00eb vit \u00ebsht\u00eb ndryshe, pasi kemi marr\u00eb p\u00ebrsip\u00ebr t\u2019ju tregojm\u00eb disa truke p\u00ebr t\u00eb respektuar diet\u00ebn q\u00eb keni nisur. R\u00ebnia [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":5269,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-5266","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\/5266","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=5266"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/5266\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/5269"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=5266"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=5266"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=5266"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}