Ne t\u00eb gjith\u00eb duam t\u00eb m\u00ebsojm\u00eb sekretin p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb shpejt, leht\u00eb dhe q\u00eb t\u00eb mos i marrim m\u00eb kilet e humbura. Kujdesi n\u00eb t\u00eb ngr\u00ebn\u00eb \u00ebsht\u00eb nj\u00eb metod\u00eb e mir\u00eb, por k\u00ebrkon sakrifica. M\u00eb posht\u00eb keni disa k\u00ebshilla p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb m\u00eb shpejt dhe pa shum\u00eb sakrifica.<\/p>\n
Si ndikon metabolizmi?
\nN\u00eb \u00e7lodhje, trupi yn\u00eb harxhon kalori p\u00ebr t\u00eb mbajtur gjall\u00eb funksionet e tij jet\u00ebsore si frym\u00ebmarrja ose temperatura e trupit. Ky metaboliz\u00ebm baz\u00eb harxhon afro 1300 kalori n\u00eb dit\u00eb. A e dini se mund ta shtojm\u00eb k\u00ebt\u00eb shif\u00ebr? Duke shpenzuar m\u00eb shum\u00eb kalori gjat\u00eb \u00e7lodhjes, trupi mund t\u00eb bjer\u00eb n\u00eb pesh\u00eb. Si b\u00ebhet kjo? \u00cbsht\u00eb e thjesht\u00eb, duke zgjedhur ushqimet e duhura, duke b\u00ebr\u00eb ekuilibrimin e tyre dhe duke b\u00ebr\u00eb sport… Ja disa ide p\u00ebr t\u00eb harxhuar m\u00eb shum\u00eb kalori pa p\u00ebrpjekje dhe p\u00ebr t\u2019u l\u00ebn\u00eb lamtumir\u00ebn kilogram\u00ebve t\u00eb tep\u00ebrta. Ka ardhur koha p\u00ebr t\u00eb stimuluar metabolizmin!<\/p>\n
1. Zgjidhni ushqimet e duhura
\nVaji i kokosit
\nKy vaj b\u00ebn t\u00eb mundur stimulimin e metabolizmit, q\u00eb fillon t\u00eb djeg\u00eb tre her\u00eb m\u00eb shum\u00eb kalori gjat\u00eb gjasht\u00eb or\u00ebve q\u00eb vijn\u00eb pas vaktit. Dijeni gjithashtu q\u00eb vaji i kokosit ka p\u00ebrpar\u00ebsi t\u00eb tjera specifike p\u00ebr sh\u00ebndetin, pasi p\u00ebrmir\u00ebson edhe funksionin e tiroides.
\nPeshqit me dhjam\u00eb
\nEdhe peshqit me dhjam\u00eb ndihmojn\u00eb n\u00eb p\u00ebrshpejtimin e metabolizmit. Thuhet se trupi nuk e grumbullon dhjamin e k\u00ebtyre peshqve, por ruan vet\u00ebm at\u00eb pjes\u00eb p\u00ebr t\u00eb cil\u00ebn ka nevoj\u00eb. Gjithashtu, thuhet q\u00eb ata kan\u00eb m\u00eb pak yndyr\u00eb sesa mishi i kuq pa dhjam\u00eb. At\u00ebhere, her\u00ebn tjet\u00ebr, kur t\u00eb shihni nj\u00eb salmon n\u00eb zgar\u00eb, mos hezitoni!
\nFarat
\nFarat e susamit, lirit apo lulediellit….t\u00eb gjitha ato jan\u00eb nj\u00eb z\u00ebvend\u00ebsues i mir\u00eb ndaj \u00e7okollat\u00ebs dhe biskotave. Disa studime kan\u00eb treguar se farat e kungullit ndihmojn\u00eb gjumin dhe p\u00ebrmir\u00ebsojn\u00eb metabolizmin.
\n\u00c7aji apo kafeja
\nN\u00ebse i pini pa qum\u00ebsht dhe sheqer, \u00e7aji dhe kafeja nuk do t\u2019ju japin asnj\u00eb kalori. Por kjo nuk \u00ebsht\u00eb e gjitha; kafeina e k\u00ebtyre pijeve p\u00ebrshpejton metabolizmin tuaj.<\/p>\n
2. Shtoni proteinat
\nJu e dini se nuk duhet t\u00eb evitoni proteinat n\u00ebse doni t\u00eb bini n\u00eb pesh\u00eb dhe ve\u00e7an\u00ebrisht, n\u00ebse b\u00ebni kujdes p\u00ebr linj\u00ebn, sepse konsumimi i proteinave shton mas\u00ebn muskulare dhe lufton metabolizmin e ngadalsh\u00ebm. Ja p\u00ebrse, duke shtuar leht\u00ebsisht sasin\u00eb e proteinave n\u00eb ushqimin tuaj, trupi mund t\u00eb bjer\u00eb m\u00eb shpejt n\u00eb pesh\u00eb.
\nPor, konsumoni proteina cil\u00ebsore. Nd\u00ebr to p\u00ebrmendim ato q\u00eb kan\u00eb nivel t\u00eb lart\u00eb t\u00eb acideve aminike, t\u00eb cilat mund t’i gjeni te mishi pa dhjam\u00eb dhe te peshku (pa salc\u00eb). Mos harroni edhe vez\u00ebt, t\u00eb cilat, p\u00ebrve\u00e7se jan\u00eb burim proteinash, jan\u00eb t\u00eb lehta dhe integrohen n\u00eb diet\u00ebn p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb. Vet\u00ebm mos i shoq\u00ebroni me majonez\u00eb!<\/p>\n
3. Pak\u00ebsoni sheqerin
\nStudimet tregojn\u00eb se sheqernat favorizojn\u00eb nj\u00eb metaboliz\u00ebm m\u00eb t\u00eb ngadalsh\u00ebm, pra, ndikojn\u00eb n\u00eb shtimin n\u00eb pesh\u00eb. Pak\u00ebsimi i sheqerit b\u00ebn t\u00eb mundur p\u00ebrshpejtimin leht\u00ebsisht t\u00eb metabolizmit tuaj. Kujdes, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb gjendet ekuilibri mes tipeve t\u00eb ndryshme t\u00eb ushqimeve n\u00eb diet\u00ebn tuaj. Nuk b\u00ebhet fjal\u00eb t\u00eb hiqet fare dor\u00eb nga sheqernat, por nga pjatat e mbushura plot me makarona, buk\u00eb e patate n\u00eb ushqimin tuaj…<\/p>\n
4. Kontrolloni sasit\u00eb
\nEkuilibri \u00ebsht\u00eb \u00e7el\u00ebsi p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb. Megjith\u00ebse ekzistojn\u00eb dieta n\u00eb t\u00eb cilat nuk kufizohen sasit\u00eb, evitoni dietat q\u00eb ju shtyjn\u00eb t\u00eb hani me shumic\u00eb t\u00eb nj\u00ebjtin ushqim p\u00ebr nj\u00eb jav\u00eb rresht…
\nP\u00ebrdorni grushtin p\u00ebr t\u00eb dozuar sasit\u00eb e ushqimeve q\u00eb do t\u00eb hani. N\u00eb k\u00ebt\u00eb rast, sasia e proteinave t\u00eb ushqimit duhet t\u00eb q\u00ebndroj\u00eb n\u00eb p\u00ebll\u00ebmb\u00ebn e dor\u00ebs, nd\u00ebrsa sasia e sheqernave duhet t\u00eb jet\u00eb aq sa v\u00ebllimi i grushtit. Si sasi n\u00eb gram\u00eb, makaronat\/orizi\/patatet duhet t\u00eb jen\u00eb deri n\u00eb 240 gram\u00eb n\u00eb nj\u00eb vakt, nd\u00ebrsa mishi\/peshku 90-120 gram\u00eb t\u00eb gatuara. Pra, mos i jepni trupit tuaj porcione shum\u00eb t\u00eb m\u00ebdha p\u00ebr gjat\u00ebsin\u00eb q\u00eb keni. Duke i dh\u00ebn\u00eb trupit karburantin p\u00ebr t\u00eb cilin ai ka nevoj\u00eb \u201cekzakt\u00ebsisht\u201d, do t\u00eb ndihmoni edhe metabolizmin.<\/p>\n
5. B\u00ebni sport
\nSporti \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb efikase dhe e sh\u00ebndetshme p\u00ebr t\u00eb p\u00ebrshpejtuar metabolizmin, sepse, sa m\u00eb shum\u00eb l\u00ebvizim, aq m\u00eb shum\u00eb shtohen muskujt. Muskujt, ngaq\u00eb kan\u00eb inde m\u00eb t\u00eb dendura, djegin m\u00eb shum\u00eb kalori se dhjami… Nga ana tjet\u00ebr, sporti do t\u00eb shkrij\u00eb edhe celulitin dhe do t\u2019ju garantoj\u00eb nj\u00eb trup t\u00eb tonifikuar. N\u00ebse mundeni, b\u00ebni 30-45 minuta sport tre her\u00eb n\u00eb jav\u00eb. Gjat\u00eb k\u00ebtyre seancave, alternoni p\u00ebrpjekjet intensive me momente m\u00eb t\u00eb \u201cqeta\u201d. N\u00ebse b\u00ebni vrap, b\u00ebni nj\u00eb list\u00eb k\u00ebng\u00ebsh t\u00eb shpejta p\u00ebr t\u2019ju ndihmuar t\u00eb p\u00ebrshpejtoni ritmin.<\/p>\n
6. Hani shpesh e pak
\n\u00cbsht\u00eb nj\u00eb refleks i trupit; sa m\u00eb pak karburant t\u2019i hidhni, aq m\u00eb shum\u00eb ai e kursen at\u00eb. K\u00ebshtu, sa m\u00eb rrall\u00eb t\u00eb hani, aq m\u00eb shum\u00eb ngadal\u00ebsohet metabolizmi. Trupi yn\u00eb \u00ebsht\u00eb i \u201czgjuar\u201d dhe gjenetikisht i programuar p\u00ebr t\u00eb ruajtur energjin\u00eb, sepse kur \u00ebsht\u00eb i privuar nga ushqimi, ai \u201ctrembet\u201d dhe \u201caktivizon opsionin\u201d: \u201cRuajtje\u201d.
\nKonsumoni pra, 4-5 vakte n\u00eb dit\u00eb. Parashikoni t\u00eb hani m\u00eb shpesh dhe n\u00eb sasi t\u00eb vogla p\u00ebr t\u00eb shtuar metabolizmin. Ndajeni p\u00ebr shembullin ushqimin n\u00eb m\u00ebnyr\u00ebn e m\u00ebposhtme: M\u00ebngjesi, dreka, zemra dhe darka. Mund t\u00eb shtoni edhe nj\u00eb gj\u00eb t\u00eb vog\u00ebl nd\u00ebrmjet m\u00ebngjesit dhe drek\u00ebs, n\u00ebse m\u00ebngjesi apo dreka jan\u00eb t\u00eb lehta. Kjo nuk \u00ebsht\u00eb asgj\u00eb e re, por ia vlen t\u2019jua kujtojm\u00eb.<\/p>\n
7. Flini mir\u00eb
\nGjumi rregullon shum\u00eb gj\u00ebra n\u00eb trupin ton\u00eb, sidomos sekretimin e hormoneve dhe oreksin, por ai rregullon edhe metabolizmin. Kur flem\u00eb pak ose keq, trupi vihet n\u00eb situat\u00eb stresi dhe ka tendenc\u00eb t\u00eb kursej\u00eb energjit\u00eb. Idealja \u00ebsht\u00eb t\u00eb flesh 7-8 or\u00eb n\u00eb nat\u00eb. K\u00ebshtu, trupi do t\u00eb rigjenerohet si duhet, gj\u00eb q\u00eb do t\u00eb stimuloj\u00eb metabolizmin. At\u00ebhere, \u00ebsht\u00eb mir\u00eb t\u00eb flem\u00eb her\u00ebt!<\/p>\n","protected":false},"excerpt":{"rendered":"
Ne t\u00eb gjith\u00eb duam t\u00eb m\u00ebsojm\u00eb sekretin p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb shpejt, leht\u00eb dhe q\u00eb t\u00eb mos i marrim m\u00eb kilet e humbura. Kujdesi n\u00eb t\u00eb ngr\u00ebn\u00eb \u00ebsht\u00eb nj\u00eb metod\u00eb e mir\u00eb, por k\u00ebrkon sakrifica. M\u00eb posht\u00eb keni disa k\u00ebshilla p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb m\u00eb shpejt dhe pa shum\u00eb sakrifica. Si ndikon metabolizmi? […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[599,559],"class_list":["post-6649","post","type-post","status-publish","format-standard","hentry","category-shendet","tag-bie-ne-peshe","tag-dieta"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6649","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=6649"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6649\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=6649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=6649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=6649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}