Nj\u00eb mjek nutrocionist ofron m\u00ebnyra t\u00eb ndryshme p\u00ebr t\u00eb krijuar nj\u00eb mjedis t\u00eb duhur ushqimor\u00eb, duke ofruar k\u00ebshilla ideale p\u00ebr t\u00eb mbajtur v\u00ebmendjen n\u00eb plan t\u00eb pare. N\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mund t\u00eb shijoni festimet duke iu p\u00ebrmbajtur zakoneve tuaja t\u00eb sh\u00ebndetshme n\u00eb m\u00ebnyr\u00ebn e t\u00eb ushqyerit.<\/p>\n
Ushqimi mund t\u00eb n\u00ebnkuptoj\u00eb shum\u00eb gj\u00ebra. \u00cbsht\u00eb nj\u00eb m\u00ebnyr\u00eb p\u00ebr t\u00eb treguar dashuri, p\u00ebr t\u00eb p\u00ebrjetuar nostalgji dhe p\u00ebr t\u00eb festuar raste t\u00eb ve\u00e7anta. Gjithmon\u00eb do t\u00eb ket\u00eb di\u00e7ka p\u00ebr t\u00eb festuar, nga mbledhjet familjare n\u00eb Krishtlindje dhe net\u00ebt e takimeve, n\u00eb Dit\u00ebn e Sh\u00ebn Valentinit deri tek dit\u00eblindjet, apo diplomimet dhe promovimet n\u00eb pun\u00eb gjat\u00eb gjith\u00eb vitit. Kjo \u00ebsht\u00eb arsyeja pse \u00ebsht\u00eb e r\u00ebnd\u00ebsishme pse ne duhet t\u00eb adoptojm\u00eb zakone t\u00eb sh\u00ebndetshme n\u00eb m\u00ebnyr\u00ebn e t\u00eb ushqyerit q\u00eb mund t\u00eb na udh\u00ebheqin si n\u00eb jet\u00ebn ton\u00eb t\u00eb p\u00ebrditshme ashtu edhe n\u00eb ato momente t\u00eb ve\u00e7anta.<\/p>\n
“Krijimi i mjediseve ideale t\u00eb ushqimit dhe fokusimi, mund t’ju ndihmoj\u00eb t\u00eb balanconi ato festime ose zakonet tuaja t\u00eb p\u00ebrditshme n\u00eb m\u00ebnyr\u00ebn e t\u00eb ushqyerit sh\u00ebndetsh\u00ebm,” citon dietologia e regjistruar Alexandra Agasar.<\/p>\n
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Cfar\u00eb n\u00ebnkuptojm\u00eb me krijimin e nj\u00eb mjedisi ushqimor ideal?<\/p>\n
Mund t\u00eb jet\u00eb e leht\u00eb t\u00eb b\u00ebsh zgjedhje t\u00eb sh\u00ebndetshme kur gatuan p\u00ebr vete n\u00eb sht\u00ebpi, por vullneti do t\u00eb shkoj\u00eb aq larg vet\u00ebm kur t\u00eb p\u00ebrballesh me tavolina plot me pjata t\u00eb k\u00ebndshme dhe t\u00eb shijshme. Kjo \u00ebsht\u00eb arsyeja pse krijimi i nj\u00eb mjedisi ideal ushqimor mund t\u00eb jet\u00eb i dobish\u00ebm, duke leht\u00ebsuar procesin tuaj t\u00eb vendimmarrjes.<\/p>\n
Nd\u00ebrsa pushimi i drek\u00ebs, n\u00eb mjedisin e pun\u00ebs mund t\u00eb ket\u00eb filluar p\u00ebr t\u00eb gjith\u00eb, b\u00ebjeni m\u00eb t\u00eb leht\u00eb duke marr\u00eb ushqimin tuaj me vete \u00e7do dit\u00eb, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos mbeteni t\u00eb uritur dhe t\u00eb kullotni n\u00eb kuzhin\u00eb ose n\u00eb dhom\u00ebn e pushimit n\u00eb pun\u00eb.<\/p>\n
N\u00ebse planifikoni t\u00eb merrni pjes\u00eb n\u00eb nj\u00eb mbledhje, mos i anashkaloni vaktet tuaja t\u00eb zakonshme at\u00eb dit\u00eb. “\u00cbsht\u00eb e zakonshme q\u00eb njer\u00ebzit t\u00eb anashkalojn\u00eb vaktet n\u00eb dit\u00ebn e nj\u00eb mbledhjeje t\u00eb madhe, me q\u00ebllimin p\u00ebr t’i ‘kursyer’ ato kalori,” thot\u00eb Agasar. \u201cPor, anashkalimi i vakteve shpesh \u00e7on n\u00eb mbingr\u00ebnie m\u00eb von\u00eb gjat\u00eb dit\u00ebs.\u201d Kalimi i vakteve na b\u00ebn t\u00eb uritur dhe ul sheqerin n\u00eb gjak, gj\u00eb q\u00eb mund t\u00eb na l\u00ebr\u00eb t\u00eb privuar dhe t\u00eb p\u00ebrpiqemi t\u00eb b\u00ebjm\u00eb zgjedhje t\u00eb pash\u00ebndetshme. Sigurohuni t\u00eb hani nj\u00eb m\u00ebngjes t\u00eb sh\u00ebndetsh\u00ebm dhe nj\u00eb vakt dreke me vlera ushqimore, p\u00ebr t\u00eb patur nj\u00eb dit\u00eb produktive pune.<\/p>\n
Mendoni t\u00eb sillni nj\u00eb pjat\u00eb tuaj\u00ebn ushqyese n\u00eb mbledhjet dhe dit\u00ebt e festave. “Me siguri do t\u00eb ket\u00eb shum\u00eb pjata dhe ushqime dekadente n\u00eb mbledhje, k\u00ebshtu q\u00eb sillni di\u00e7ka me vlera\u00a0 ushqimore me vete,” thot\u00eb Agasar. “N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb, ju mund t\u00eb p\u00ebrqendroheni n\u00eb mbushjen e pjat\u00ebs s\u00eb sh\u00ebndetshme t\u00eb zgjedhjes suaj dhe t\u00eb hani porcione m\u00eb t\u00eb vogla, t\u00eb pjes\u00ebve q\u00eb d\u00ebshironi me t\u00eb v\u00ebrtet\u00eb.”<\/p>\n
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Pasja e nj\u00eb sistemi mb\u00ebshtet\u00ebs n\u00eb nj\u00eb mbledhje, dhe n\u00ebse \u00ebsht\u00eb vet\u00ebm nj\u00eb mik ose an\u00ebtar i familjes, mund t\u00eb jet\u00eb gjithashtu \u00a0nj\u00eb mjedis i dobish\u00ebm pune. “Ky person nuk ka nevoj\u00eb t\u00eb jet\u00eb “polici juaj i ushqimit”, por p\u00ebrkundrazi dikush me t\u00eb cilin mund t\u00eb flisni p\u00ebr t\u00eb b\u00ebr\u00eb zgjedhje m\u00eb t\u00eb sh\u00ebndetshme, i cili ulet me ju nd\u00ebrsa hani, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb jeni m\u00eb t\u00eb vet\u00ebdijsh\u00ebm gjat\u00eb momenteve t\u00eb ushqyerjes,” thot\u00eb. Agasar.<\/p>\n
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Duke u fokusuar n\u00eb mir\u00ebq\u00ebnien mendore<\/p>\n
Nj\u00eb tjet\u00ebr \u00e7el\u00ebs p\u00ebr t\u00eb menaxhuar pesh\u00ebn tuaj dhe p\u00ebr t’iu p\u00ebrmbajtur zakoneve t\u00eb sh\u00ebndetshme gjat\u00eb festave \u00ebsht\u00eb praktikimi i v\u00ebmendjes. Kjo do t\u00eb thot\u00eb t\u00eb ngadal\u00ebsoni kur b\u00ebhet fjal\u00eb p\u00ebr t\u00eb mbushur pjat\u00ebn tuaj dhe p\u00ebr t\u00eb ngr\u00ebn\u00eb nj\u00eb vakt. “Mund t\u00eb jet\u00eb shum\u00eb e zakonshme t\u00eb mbushni pjat\u00ebn tuaj me porcione t\u00eb m\u00ebdha dhe t\u00eb mos mendoni v\u00ebrtet p\u00ebr t\u00eb,” thot\u00eb Agasar.<\/p>\n
Kur jeni n\u00eb nj\u00eb mbledhje, provoni t’i hidhni nj\u00eb sy t\u00eb gjitha opsioneve t\u00eb ushqimit p\u00ebrpara se t\u00eb filloni t\u00eb mbushni pjat\u00ebn tuaj, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb dini se \u00e7far\u00eb d\u00ebshironi t\u00eb hani me t\u00eb v\u00ebrtet\u00eb dhe \u00e7far\u00eb mund t\u00eb transmetoni. P\u00ebrpiquni t\u00eb p\u00ebrqendroheni n\u00eb proteinat dhe perimet pa yndyr\u00eb dhe m\u00eb pas p\u00ebrfshini porcione m\u00eb t\u00eb vogla t\u00eb ushqimeve q\u00eb zakonisht nuk mund t’i keni n\u00eb menun\u00eb ditore. “Ngarkimi me ushqime me vlera ushqyese ju l\u00eb m\u00eb t\u00eb k\u00ebnaqur dhe jo t\u00eb privuar, k\u00ebshtu q\u00eb ju mund t’i shijoni ato pjata speciale me moderim,” thot\u00eb Agasar. \u201cGjithashtu mund t\u00eb ndihmoj\u00eb t\u00eb jeni t\u00eb nd\u00ebrgjegjsh\u00ebm p\u00ebr kalorit\u00eb e yndyrshme. Gjthashtu, \u00a0p\u00ebrpiquni t\u00eb kufizoni alkoolin dhe t\u00eb zgjidhni pijet e festave q\u00eb kan\u00eb m\u00eb pak yndyr\u00eb dhe sheqer.\u201d<\/p>\n
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Keni nj\u00eb koh\u00eb t\u00eb caktuar p\u00ebr t\u00eb ngr\u00ebn\u00eb n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb shijoni ushqimin tuaj, n\u00eb vend q\u00eb t\u00eb hani rosti\u00e7eri kur uleni n\u00eb divan ose q\u00ebndroni p\u00ebrreth kuzhin\u00ebs. “Kur jemi t\u00eb hutuar, ne priremi t\u00eb ham\u00eb shum\u00eb m\u00eb tep\u00ebr sesa kur jemi t\u00eb fokusuar n\u00eb nj\u00eb vakt dhe i kushtojm\u00eb v\u00ebmendje shenjave t\u00eb trupit ton\u00eb,” thot\u00eb Agasar. Pasi t\u00eb uleni me pjat\u00ebn tuaj, hani ngadal\u00eb – jo vet\u00ebm q\u00eb do t\u00eb shijoni m\u00eb shum\u00eb ushqimin tuaj, por gjithashtu mund t\u00eb dalloni m\u00eb mir\u00eb kur jeni t\u00eb ngopur.<\/p>\n
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Hiqni mend\u00ebsit\u00eb “Un\u00eb do t\u00eb nis diet\u00ebn nga 1 janari” apo “do t\u00eb nis t\u00eb h\u00ebn\u00ebn”. \u201cTrupat tan\u00eb jan\u00eb shum\u00eb t\u00eb zgjuar. Kur truri yn\u00eb ndjen privimin af\u00ebr qoshes, mund t\u00eb na b\u00ebj\u00eb t\u00eb jemi v\u00ebrtet jasht\u00eb kontrollit n\u00eb \u00e7do fest\u00eb apo mbledhje deri\u00a0 at\u00eb dit\u00eb\u201d, thot\u00eb Agasar. T\u00eb k\u00ebnaqeni her\u00eb pas here nuk do t\u00eb b\u00ebj\u00eb mrekulli apo prish\u00eb sh\u00ebndetin tuaj t\u00eb p\u00ebrgjithsh\u00ebm. \u00c7<\/em>el\u00ebsi \u00ebsht\u00eb t\u00eb adoptoni zakone t\u00eb sh\u00ebndetshme t\u00eb ekuilibruara dhe t\u00eb q\u00ebndrueshme n\u00eb m\u00ebnyr\u00ebn e t\u00eb ushqyerit gjat\u00eb dit\u00ebve tuaja festive.<\/p>\n","protected":false},"excerpt":{"rendered":" Nj\u00eb mjek nutrocionist ofron m\u00ebnyra t\u00eb ndryshme p\u00ebr t\u00eb krijuar nj\u00eb mjedis t\u00eb duhur ushqimor\u00eb, duke ofruar k\u00ebshilla ideale p\u00ebr t\u00eb mbajtur v\u00ebmendjen n\u00eb plan t\u00eb pare. N\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mund t\u00eb shijoni festimet duke iu p\u00ebrmbajtur zakoneve tuaja t\u00eb sh\u00ebndetshme n\u00eb m\u00ebnyr\u00ebn e t\u00eb ushqyerit. Ushqimi mund t\u00eb n\u00ebnkuptoj\u00eb shum\u00eb gj\u00ebra. \u00cbsht\u00eb nj\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":4759,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,10],"tags":[],"class_list":{"0":"post-4758","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog","8":"category-nutrition"},"yoast_head":"\n