– I nderuar instruktor, mua m\u00eb mungon shum\u00eb energjia p\u00ebr t\u00eb b\u00ebr\u00eb ushtrime. Kam vullnet dhe d\u00ebshir\u00eb, sepse kam nevoj\u00eb t\u00eb b\u00ebj palest\u00ebr, por sapo filloj ushtrimet, lodhem menj\u00ebher\u00eb, m\u00eb ik\u00ebn energjia. \u00c7far\u00eb na jep m\u00eb shum\u00eb energji p\u00ebr t\u2019i b\u00ebr\u00eb ushtrimet normalisht?
\nMario, instruktor: – T\u00eb ushtrohesh n\u00eb palest\u00ebr nuk do t\u00eb thot\u00eb vet\u00ebm t\u00eb b\u00ebsh ushtrime me vegla, por t\u00eb kesh kujdes edhe n\u00eb t\u00eb ushqyer dhe n\u00eb sh\u00ebndet, p\u00ebrgjith\u00ebsisht. T\u00eb ushqyerit dhe hidratimi jan\u00eb thelb\u00ebsore, aq m\u00eb tep\u00ebr kur vendosni t\u00eb merreni me ushtrime. P\u00ebrpara se t\u00eb shkoni n\u00eb palest\u00ebr, duhet t\u00eb planifikoni koh\u00ebn p\u00ebr t\u00eb ngr\u00ebn\u00eb dhe t\u00eb pini mjaftuesh\u00ebm l\u00ebngje, sepse trupi ka nevoj\u00eb p\u00ebr energji dhe energjin\u00eb na e jep n\u00eb radh\u00eb t\u00eb par\u00eb ushqimi dhe hidratimi i mjaftuesh\u00ebm. Sipas nj\u00eb studimi t\u00eb ve\u00e7ant\u00eb, burimi kryesor i trupit p\u00ebr energji jan\u00eb yndyrnat dhe karbohidratet. N\u00ebse ju b\u00ebni ushtrime rregullisht, duke kaluar edhe 90 minut\u00ebshin, at\u00ebhere kini parasysh q\u00eb k\u00ebta dy p\u00ebrb\u00ebr\u00ebs t\u00eb jen\u00eb kryesor\u00eb te ju dhe nuk duhet t\u00eb mungojn\u00eb n\u00eb menun\u00eb tuaj t\u00eb t\u00eb ngr\u00ebnit. Duhet t\u00eb ushqeheni sa m\u00eb mir\u00eb. Nuk po ju them ta teproni n\u00eb t\u00eb ngr\u00ebn\u00eb, por t\u00eb jeni mjaftuesh\u00ebm t\u00eb ushqyer sidomos 1 or\u00eb e gjys\u00ebm ose 2 or\u00eb para st\u00ebrvitjes dhe t\u00eb pini uj\u00eb t\u00eb pakt\u00ebn 1 lit\u00ebr e gjys\u00ebm-2 litra gjer n\u00eb 3 litra n\u00eb dit\u00eb, n\u00eb var\u00ebsi t\u00eb ushtrimeve dhe fizikut tuaj.
\n– Ndoshta ju edhe uj\u00eb mjaftuesh\u00ebm nuk pini dhe mungesa e tij sidomos gjat\u00eb st\u00ebrvitjes, ju jep ato probleme q\u00eb keni shfaqur edhe ju, nd\u00ebrkoh\u00eb q\u00eb keni qen\u00eb duke u ushtruar. Mir\u00ebmbajtja e trupit n\u00eb nj\u00eb gjendje plot\u00ebsisht t\u00eb hidratuar \u00ebsht\u00eb thelb\u00ebsore p\u00ebr trupin dhe sh\u00ebndetin, sidomos n\u00ebse merreni me ushtrime. N\u00ebse jeni t\u00eb dehidratuar, do t\u00eb keni reduktim t\u00eb volumit t\u00eb gjakut n\u00eb trup dhe m\u00eb pak l\u00ebngje t\u00eb vlefshme p\u00ebr t\u00eb formuar djers\u00ebn. Dehidratimi redukton kapacitetin p\u00ebr t\u00eb thithur oksigjenin n\u00eb muskuj dhe aft\u00ebsin\u00eb p\u00ebr t\u00eb parandaluar mbinxehjen e trupit; t\u00eb dyja k\u00ebto kan\u00eb efekte, nd\u00ebrkoh\u00eb q\u00eb b\u00ebni ushtrime n\u00eb palest\u00ebr apo kudo qofshi. K\u00ebshtu, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb t\u00eb jeni plot\u00ebsisht t\u00eb hidratuar kur filloni ushtrimet dhe t\u00eb pini uj\u00eb n\u00eb sasi m\u00eb t\u00eb pak\u00ebt, edhe gjat\u00eb koh\u00ebs q\u00eb ushtroheni. T\u00eb pakt\u00ebn t\u00eb pini uj\u00eb \u00e7do 15-20 minuta, nd\u00ebrkoh\u00eb q\u00eb ushtroheni dhe uji \u00ebsht\u00eb l\u00ebngu m\u00eb i p\u00ebrshtatsh\u00ebm p\u00ebr st\u00ebrvitje, m\u00eb shum\u00eb sesa pijet energjike p\u00ebr t\u00eb cilat un\u00eb personalisht nuk jam shum\u00eb dakord. B\u00ebj p\u00ebrjashtim vet\u00ebm p\u00ebr ata sportist\u00eb q\u00eb merren me aktivitete t\u00eb r\u00ebnda sportive dhe kalojn\u00eb 90 minut\u00ebshin, ata edhe mund t\u00eb marrin pije sportive si suplemente p\u00ebrve\u00e7 ujit, q\u00eb shoq\u00ebrohen dhe me ushqime t\u00eb vogla energjike.
\n– Nj\u00eb r\u00ebnd\u00ebsi t\u00eb ve\u00e7ant\u00eb ka edhe marrja e ushqimeve dhe l\u00ebngjeve pas ushtrimeve. Nuk duhet t\u00eb konsumoni menj\u00ebher\u00eb sapo keni dal\u00eb nga palestra. Mund t\u2019i lejoni vetes uj\u00eb, nj\u00eb kafe, por jo me qum\u00ebsht, ose edhe ndonj\u00eb frut t\u00eb leht\u00eb. T\u00eb pakt\u00ebn 1-2 or\u00eb nuk duhet t\u00eb konsumoni. M\u00eb pas mund t\u00eb hani dark\u00ebn ose drek\u00ebn normalisht, varet kur e b\u00ebni st\u00ebrvitjen. Duhet t\u2019i kushtoni v\u00ebmendje edhe sh\u00ebndetit tuaj. Do t\u2019ju k\u00ebshilloja t\u00eb b\u00ebni edhe nj\u00eb kontroll p\u00ebr diabet, tiroide apo ndonj\u00eb anomali tjet\u00ebr sh\u00ebndet\u00ebsore e cila mund t\u00eb jet\u00eb nj\u00eb shkak q\u00eb ju jep k\u00ebt\u00eb dob\u00ebsi trupore dhe munges\u00eb energjie. <\/p>\n","protected":false},"excerpt":{"rendered":"
– I nderuar instruktor, mua m\u00eb mungon shum\u00eb energjia p\u00ebr t\u00eb b\u00ebr\u00eb ushtrime. Kam vullnet dhe d\u00ebshir\u00eb, sepse kam nevoj\u00eb t\u00eb b\u00ebj palest\u00ebr, por sapo filloj ushtrimet, lodhem menj\u00ebher\u00eb, m\u00eb ik\u00ebn energjia. \u00c7far\u00eb na jep m\u00eb shum\u00eb energji p\u00ebr t\u2019i b\u00ebr\u00eb ushtrimet normalisht? Mario, instruktor: – T\u00eb ushtrohesh n\u00eb palest\u00ebr nuk do t\u00eb thot\u00eb vet\u00ebm […]<\/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-5511","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/5511","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=5511"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/5511\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=5511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=5511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=5511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}