N\u00eb bot\u00eb \u00e7do 100 gra ka 101.8 meshkuj, n\u00eb Evrop\u00eb ka m\u00eb shum\u00eb femra se meshkuj, n\u00eb Itali femrat p\u00ebrfaq\u00ebsojn\u00eb 51% t\u00eb popullsis\u00eb.\u00a0Gjat\u00eb gjith\u00eb jet\u00ebs, grat\u00eb p\u00ebsojn\u00eb ndryshime fiziologjike gjat\u00eb t\u00eb cilave \u00ebsht\u00eb e nevojshme t’i kushtohet v\u00ebmendje m\u00eb e madhe nevojave ushqimore p\u00ebr t\u00eb ruajtur nj\u00eb gjendje t\u00eb mir\u00ebqenies dhe p\u00ebr t\u00eb parandaluar s\u00ebmundjet.\u00a0P\u00ebr shembull:<\/p>\n
Rritja, cikli menstrual, shtatz\u00ebnia dhe menopauza jan\u00eb momentet e ndryshimit q\u00eb i shohin grat\u00eb t\u00eb p\u00ebrballen me periudha reale t\u00eb jet\u00ebs.
\nN\u00eb shoq\u00ebrin\u00eb e sotme t\u00eb industrializuar, krahas ndryshimeve fiziologjike, femrat kan\u00eb filluar t\u00eb ken\u00eb probleme sh\u00ebndet\u00ebsore q\u00eb prej shekujsh kan\u00eb qen\u00eb prerogativ\u00eb e meshkujve, si p\u00ebr shembull reduktimi i efikasitetit t\u00eb sistemit kardiovaskular dhe atij t\u00eb frym\u00ebmarrjes, p\u00ebr shkak t\u00eb rritjes s\u00eb femrave duhanpir\u00ebse, hyrjes n\u00eb bota e pun\u00ebs q\u00eb \u00e7oi n\u00eb lodhje m\u00eb t\u00eb madhe dhe stres psikofizik p\u00ebr shumic\u00ebn e grave.\u00a0Stili aktual i jetes\u00ebs s\u00eb grave sigurisht q\u00eb k\u00ebrkon shum\u00eb v\u00ebmendje p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar sh\u00ebndetin e tyre duke nd\u00ebrhyr\u00eb n\u00eb aspekte t\u00eb modifikueshme si duhanpirja, alkooli, ushqimi dhe aktiviteti fizik.\u00a0Nj\u00eb ide e mir\u00eb \u00ebsht\u00eb t\u00eb zbatoni k\u00ebto 10 k\u00ebshilla, t\u00eb dobishme p\u00ebr grat\u00eb q\u00eb synojn\u00eb t\u00eb p\u00ebrmir\u00ebsojn\u00eb sh\u00ebndetin dhe bukurin\u00eb e tyre.<\/p>\n
Grat\u00eb, pak a shum\u00eb t\u00eb t\u00eb gjitha moshave, duan t\u00eb mbajn\u00eb n\u00eb form\u00eb dhe t\u00eb mos shtojn\u00eb pesh\u00eb t\u00eb tep\u00ebrt, sidomos p\u00ebr arsye estetike, edhe pse e din\u00eb se mbipesha dhe obeziteti do t\u00eb komplikonte gjendjen e tyre sh\u00ebndet\u00ebsore.\u00a0Megjithat\u00eb, dietat tep\u00ebr kufizuese dhe\u00a0”\u00a0b\u00ebje vet\u00eb<\/a>\u00a0“<\/strong>\u00a0mund t\u00eb \u00e7ojn\u00eb n\u00eb munges\u00eb ushqimi.\u00a0N\u00ebse keni nd\u00ebrmend t\u00eb humbni pesh\u00eb, \u00ebsht\u00eb gjithmon\u00eb m\u00eb mir\u00eb t\u00eb kontaktoni nj\u00eb specialist i cili do t\u00eb vendos\u00eb q\u00ebllimet e duhura dhe do t\u00eb rekomandoj\u00eb modifikime dietike t\u00eb p\u00ebrshtatshme p\u00ebr mosh\u00ebn, pesh\u00ebn, gjat\u00ebsin\u00eb, shp\u00ebrndarjen e trupit dhe \u00e7do patologji t\u00eb pranishme.<\/p>\n Prandaj \u00ebsht\u00eb e nevojshme t\u00eb mbani nj\u00eb sy n\u00eb sasin\u00eb e kalorive q\u00eb p\u00ebrmbajn\u00eb ushqimet q\u00eb hani dhe l\u00ebnd\u00ebt ushqyese t\u00eb tyre, duke u p\u00ebrpjekur t\u00eb respektoni ekuilibrin e\u00a0energjis\u00eb<\/strong><\/a>\u00a0.\u00a0\u00cbsht\u00eb gjithashtu e dobishme t\u00eb ndiqni programe edukative p\u00ebr humbje peshe, t\u00eb cilat nuk kan\u00eb q\u00ebllime klinike, por mund t’ju ndihmojn\u00eb t\u00eb arrini\u00a0nj\u00eb pesh\u00eb t\u00eb arsyeshme.<\/a><\/strong><\/p>\n Nevoja p\u00ebr k\u00ebto l\u00ebnd\u00eb ushqyese rritet sidomos n\u00eb\u00a0shtatz\u00ebni<\/a><\/strong>\u00a0dhe n\u00eb p\u00ebrgjith\u00ebsi tek grat\u00eb n\u00eb mosh\u00eb riprodhuese, t\u00eb cilat kan\u00eb humbje mujore me ciklin ovarian.<\/p>\n P\u00ebr t\u00eb kufizuar marrjen e\u00a0yndyrave<\/a><\/strong>\u00a0t\u00eb ngopura , preferoni mish t\u00eb bardh\u00eb pa dhjam\u00eb dhe ushqime t\u00eb ftohta si bresaola, proshut\u00eb dhe njolla ku pjes\u00ebt yndyrore (t\u00eb bardha), kur jan\u00eb t\u00eb pranishme, hiqen leht\u00ebsisht.\u00a0Nd\u00ebr pjatat e dyta, p\u00ebrve\u00e7 mishit, \u00ebsht\u00eb mir\u00eb t\u00eb hani\u00a0peshk<\/a><\/strong>\u00a0dhe bishtajore, nga nj\u00eb porcion si pjat\u00eb e dyt\u00eb t\u00eb pakt\u00ebn dy her\u00eb n\u00eb jav\u00eb.\u00a0Peshku \u00ebsht\u00eb nj\u00eb burim i omega tre, nd\u00ebrsa bishtajore (p\u00ebrfshir\u00eb sojen dhe derivatet e saj), jan\u00eb nj\u00eb burim i proteinave,\u00a0hekurit<\/a><\/strong>\u00a0dhe\u00a0fibrave<\/a>\u00a0t\u00eb mira .\u00a0<\/strong>Hekuri gjendet gjithashtu n\u00eb shum\u00eb perime, por jo shum\u00eb biodisponuesh\u00ebm, p\u00ebr t\u00eb thithur mineralin bimor \u00ebsht\u00eb gjithashtu e nevojshme t\u00eb p\u00ebrdoret limon p\u00ebr veshjen e pjatave tona an\u00ebsore, sepse vitamina\u00a0C<\/strong><\/a>\u00a0<\/strong>nxit p\u00ebrthithjen e hekurit.\u00a0Mungesa e hekurit predispozon p\u00ebr rraskapitje, lodhje, por edhe p\u00ebr depresion dhe devijimin e humorit.<\/p>\n Kalciumi\u00a0\u00ebsht\u00eb thelb\u00ebsor p\u00ebr kocka dhe dh\u00ebmb\u00eb t\u00eb sh\u00ebndetsh\u00ebm, si dhe luan nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb funksionimin e zemr\u00ebs dhe sistemit nervor\u00a0.\u00a0<\/strong><\/a>Nevoja p\u00ebr k\u00ebt\u00eb mineral rritet gjat\u00eb shtatz\u00ebnis\u00eb: 1000 mg n\u00eb dit\u00eb kundrejt 800 p\u00ebr femrat e rritura.\u00a0N\u00ebse gruaja shtatz\u00ebn\u00eb nuk merr sasin\u00eb e duhur, si p\u00ebr vete, ashtu edhe p\u00ebr rritjen e skeletit t\u00eb foshnj\u00ebs, trupi do t\u00eb marr\u00eb kalcium nga kockat e gruas, i cili sh\u00ebrben si nj\u00eb depo e madhe e mineralit.<\/p>\n Masa kockore rritet dhe arrin zhvillimin e saj maksimal fiziologjik brenda mosh\u00ebs 18-20 vje\u00e7, prandaj nj\u00eb individ q\u00eb nuk arrin nj\u00eb kulm optimal t\u00eb mas\u00ebs kockore gjat\u00eb f\u00ebmij\u00ebris\u00eb dhe adoleshenc\u00ebs do t\u00eb ket\u00eb nj\u00eb humbje m\u00eb t\u00eb madhe t\u00eb mas\u00ebs kockore sesa reduktimi fiziologjik natyral i cili n\u00eb p\u00ebrgjith\u00ebsi fillon rreth mosha 40 vje\u00e7are.\u00a0Megjithat\u00eb, p\u00ebr grat\u00eb, p\u00ebrve\u00e7 reduktimit natyral, humbja e kalciumit mund t\u00eb arrij\u00eb 30% t\u00eb densitetit t\u00eb kockave n\u00eb 30 muajt e par\u00eb t\u00eb\u00a0menopauz\u00ebs<\/a><\/strong>\u00a0p\u00ebr shkak t\u00eb reduktimit t\u00eb estrogjenit, me nj\u00eb rritje t\u00eb rrezikut p\u00ebr zhvillimin e\u00a0osteoporoz\u00ebs .<\/strong><\/a>\u00a0<\/strong>.\u00a0Prandaj rekomandojm\u00eb nj\u00eb porcion qum\u00ebsht ose kos n\u00eb dit\u00eb, nj\u00eb pjat\u00eb t\u00eb dyt\u00eb me baz\u00eb djathi disa her\u00eb n\u00eb jav\u00eb dhe shtimin e nj\u00eb luge t\u00eb grumbulluar Grana Padano\u00a0 n\u00eb pjatat e para.\u00a0Ky ushqim \u00ebsht\u00eb djathi me sasin\u00eb m\u00eb t\u00eb madhe t\u00eb kalciumit (1165 mg shum\u00eb biodisponuesh\u00ebm p\u00ebr 100 g).\u00a025 g t\u00eb k\u00ebtij djathi plot\u00ebson 33% t\u00eb k\u00ebrkes\u00ebs ditore p\u00ebr kalcium tek grat\u00eb shtatz\u00ebna ose ato q\u00eb ushqehen me gji dhe 37% tek grat\u00eb adoleshente dhe t\u00eb rritura.<\/p>\n Shum\u00eb\u00a0gra priren t\u00eb shmangin\u00a0karbohidratet<\/strong><\/a>\u00a0, t\u00eb bindura se ato jan\u00eb shkaku i nj\u00eb mbipeshe t\u00eb mundshme dhe \u00ebnjtjes s\u00eb barkut, nd\u00ebrsa n\u00eb nj\u00eb diet\u00eb t\u00eb ekuilibruar ato duhet t\u00eb jen\u00eb t\u00eb pranishme n\u00eb \u00e7do vakt.\u00a0T\u00eb gjitha drith\u00ebrat si: makaronat, orizi, buka, por edhe elbi, elbi dhe misri, n\u00ebse shoq\u00ebrohen me mish ose peshk, qum\u00ebsht dhe derivate, ose me bishtajore, p\u00ebrb\u00ebjn\u00eb nj\u00eb vakt t\u00eb plot\u00eb p\u00ebr m\u00ebngjes, drek\u00eb dhe dark\u00eb, si dhe snacks dhe snacks. .<\/p>\n Kapsll\u00ebku<\/strong><\/a>\u00a0\u00ebsht\u00eb shum\u00eb i zakonsh\u00ebm tek grat\u00eb\u00a0dhe mund t\u00eb p\u00ebrkeq\u00ebsohet gjat\u00eb shtatz\u00ebnis\u00eb ose pas menopauz\u00ebs.\u00a0P\u00ebr ta parandaluar at\u00eb, \u00ebsht\u00eb e dobishme t\u00eb konsumoni t\u00eb pakt\u00ebn nj\u00eb porcion perime p\u00ebr vakt (edhe n\u00eb minestrone), t\u00eb pakt\u00ebn tre fruta n\u00eb dit\u00eb dhe gjithashtu t\u00eb konsumoni drith\u00ebra.\u00a0Konsumi i fibrave duhet t\u00eb shoq\u00ebrohet me hidratimin e duhur (t\u00eb pakt\u00ebn 1.5 litra uj\u00eb n\u00eb dit\u00eb).<\/p>\n A duhet t\u00eb shmangin yndyrnat grat\u00eb q\u00eb duan t\u00eb kontrollojn\u00eb pesh\u00ebn e tyre?\u00a0Jo. Ata duhet t\u00eb shmangin teprimet.\u00a0Mes yndyrave ka edhe ato thelb\u00ebsore si omega 3 t\u00eb cilat jan\u00eb gjithashtu themelore p\u00ebr sh\u00ebndetin e grave, yndyrat nuk jan\u00eb t\u00eb mira apo t\u00eb k\u00ebqija, t\u00eb gjitha jan\u00eb t\u00eb dobishme, duke p\u00ebrfshir\u00eb edhe kolesterolin q\u00eb \u00ebsht\u00eb pjes\u00eb e membranave qelizore.<\/p>\n Nd\u00ebr lipidet, 25 g (5 lug\u00eb \u00e7aji) duhet t\u00eb jet\u00eb vaj ulliri n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb garantohet edhe nevoja p\u00ebr vitamin\u00eb E, e cila \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr shum\u00eb funksione dhe p\u00ebr bukurin\u00eb e l\u00ebkur\u00ebs.\u00a0Prandaj, preferoni vajin e pap\u00ebrpunuar, p\u00ebr t’u shtuar n\u00eb pjata me nj\u00eb lug\u00eb \u00e7aji.\u00a019 g t\u00eb tjera duhet t\u00eb vijn\u00eb nga gjalpi i pap\u00ebrpunuar 5 g n\u00eb dit\u00eb, i shk\u00eblqyer p\u00ebr vitamin\u00ebn D, t\u00eb tjerat nga ushqimet q\u00eb i p\u00ebrmbajn\u00eb edhe kur nuk shihen dhe q\u00eb merren duke ngr\u00ebn\u00eb peshk, mish, qum\u00ebsht dhe produkte qum\u00ebshti dhe arra t\u00eb thata. . Sheqernat jan\u00eb burimi kryesor i energjis\u00eb dhe jan\u00eb karburanti i trurit.\u00a0\u00cbsht\u00eb e nevojshme t\u00eb futet 58% e energjis\u00eb q\u00eb vjen nga karbohidratet komplekse p\u00ebr 48% dhe ato t\u00eb thjeshta p\u00ebr rreth 10% t\u00eb energjis\u00eb q\u00eb ne futim.<\/p>\n Prandaj \u00ebsht\u00eb e nevojshme t’i kushtojm\u00eb v\u00ebmendje sheqerit, ve\u00e7an\u00ebrisht sheqerit t\u00eb thjesht\u00eb si sheqeri i gatimit, ose fruktoza, ose q\u00eb p\u00ebrmbahet n\u00eb mjalt\u00eb, shurupe etj., t\u00eb cilat i p\u00ebrdorim p\u00ebr t\u00eb \u00ebmb\u00eblsuar kafen\u00eb, \u00e7ajin dhe \u00e7ajrat bimor: 2 lug\u00eb \u00e7aji (5 g ) me sheqer t\u00eb bardh\u00eb t\u00eb rafinuar sjellin 20 Kcal secili.\u00a0N\u00eb vend t\u00eb k\u00ebsaj, ajo e pijeve me sheqer, t\u00eb cilat i pim\u00eb mjaft t\u00eb fresk\u00ebta n\u00eb ver\u00eb dhe q\u00eb zbresin sikur t\u00eb mos kishte ndodhur asgj\u00eb, sa kalori p\u00ebrmban?\u00a0N\u00eb nj\u00eb kana\u00e7e kola 330 ml ka 132 Kcal, si n\u00eb 30 g sallam, e nj\u00ebjta gj\u00eb vlen edhe p\u00ebr nj\u00eb sod\u00eb portokalli, limonad\u00eb ose shkum\u00eb.\u00a0Kur nj\u00eb grua ka etje, duhet t\u00eb pij\u00eb vet\u00ebm l\u00ebngje frutash 100% dhe bashk\u00eb me to edhe shum\u00eb sh\u00ebndet;\u00a0nj\u00eb smoothie ose nj\u00eb ekstrakt prej 200 g frutash t\u00eb p\u00ebrziera siguron rreth 60 Kcal, por me to dhe shum\u00eb vitamina dhe minerale antioksidante q\u00eb luftojn\u00eb radikalet e lira;\u00a0me pak akull shuajn\u00eb shum\u00eb m\u00eb tep\u00ebr se pijet me sheqer.\u00a0Shmangni smoothie-t sepse largojn\u00eb fibrat dhe vitaminat nga frutat dhe perimet.<\/p>\n Disa vitamina jan\u00eb ve\u00e7an\u00ebrisht t\u00eb r\u00ebnd\u00ebsishme p\u00ebr grat\u00eb.\u00a0P\u00ebr grat\u00eb shtatz\u00ebna ose ato q\u00eb planifikojn\u00eb nj\u00eb shtatz\u00ebni, marrja e acidit folik \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme, e cila gjendet n\u00eb perimet me gjethe jeshile n\u00ebse hahen t\u00eb pap\u00ebrpunuara, sepse vitamina B9 \u00ebsht\u00eb termosensitive.\u00a0Sidomos pas menopauz\u00ebs\u00a0, furnizimi me\u00a0vitamin\u00eb D<\/a><\/strong>\u00a0\u00ebsht\u00eb thelb\u00ebsor p\u00ebr t\u00eb parandaluar osteoporoz\u00ebn, e cila rinovon mas\u00ebn kockore me kalcium dhe fosfor.\u00a0Vitamina D gjendet mbi t\u00eb gjitha n\u00eb peshk, vez\u00eb dhe qum\u00ebsht (dhe derivate), por n\u00eb sasi t\u00eb pamjaftueshme p\u00ebr t\u00eb plot\u00ebsuar nevojat ditore.\u00a0P\u00ebr fat t\u00eb mir\u00eb, vitamina D sintetizohet n\u00eb l\u00ebkur\u00eb kur ekspozohet ndaj rrezeve ultravjollc\u00eb.<\/p>\n Duke folur p\u00ebr vitaminat, duhet mbajtur mend se B12, e r\u00ebnd\u00ebsishme p\u00ebr funksionimin e duhur t\u00eb sistemit nervor dhe maturimin e qelizave t\u00eb kuqe t\u00eb gjakut (t\u00eb cilat ulen me menstruacionet tek grat\u00eb), si dhe p\u00ebr metabolizmin e sheqernave dhe proteinave, p\u00ebrmbahet n\u00eb forma e disponueshme vet\u00ebm n\u00eb produktet shtazore.\u00a0Prandaj, ata q\u00eb ndjekin nj\u00eb diet\u00eb vegane k\u00ebshillohen t\u00eb plot\u00ebsojn\u00eb diet\u00ebn e tyre me suplemente t\u00eb vitamin\u00ebs B12.<\/p>\n Vetit\u00eb e ujit jan\u00eb t\u00eb shumta dhe t\u00eb njohura.\u00a0N\u00eb ve\u00e7anti, pirja e t\u00eb pakt\u00ebn dy litra uj\u00eb n\u00eb dit\u00eb u mund\u00ebson grave t\u00eb ken\u00eb l\u00ebkur\u00eb t\u00eb hidratuar dhe me shk\u00eblqim, t\u00eb korrigjojn\u00eb funksionin e zorr\u00ebve, t\u00eb ruajn\u00eb p\u00ebrqendrimin dhe t\u00eb kontrollojn\u00eb m\u00eb mir\u00eb pesh\u00ebn e tyre.\u00a0Kalorit\u00eb jan\u00eb gjithmon\u00eb zero, pavar\u00ebsisht n\u00ebse \u00ebsht\u00eb uj\u00eb i qet\u00eb apo i gazuar, ndryshon vet\u00ebm p\u00ebrmbajtja e dioksidit t\u00eb karbonit dhe krip\u00ebrave minerale.<\/p>\n N\u00eb disa raste, krip\u00ebrat minerale t\u00eb tretura n\u00eb uj\u00eb mineral mund t\u00eb jen\u00eb t\u00eb dobishme, si ato t\u00eb pasura me kalcium q\u00eb ndihmojn\u00eb n\u00eb arritjen e nevojave ditore t\u00eb k\u00ebtij minerali, dhe t\u00eb tjerat q\u00eb kan\u00eb veti t\u00eb kund\u00ebrta, d.m.th. p\u00ebrmbajn\u00eb pak minerale t\u00eb tretura q\u00eb mund t\u00eb ndihmojn\u00eb, n\u00eb disa raste. t\u00eb tilla si\u00a0hipertensioni<\/strong><\/a>\u00a0, sepse ato jan\u00eb t\u00eb ul\u00ebta n\u00eb natrium.<\/p>\n Nj\u00eb diet\u00eb e ekuilibruar nuk \u00ebsht\u00eb nj\u00eb disiplin\u00eb e v\u00ebshtir\u00eb, por k\u00ebrkon v\u00ebmendje n\u00eb zgjedhjen e ushqimeve dhe n\u00eb m\u00ebnyr\u00ebn e gatimit t\u00eb tyre.\u00a0Gruaja q\u00eb d\u00ebshiron t’i besoj\u00eb sh\u00ebndetin dhe bukurin\u00eb e saj edhe t\u00eb ushqyerit, do ta ket\u00eb m\u00eb t\u00eb leht\u00eb t\u00eb blej\u00eb ushqim dhe ta gatuaj\u00eb at\u00eb, n\u00eb vend q\u00eb t\u00eb blej\u00eb gj\u00ebra t\u00eb gatshme ose t\u00eb shkoj\u00eb n\u00eb nj\u00eb piceri dhe restorant.\u00a0T\u00eb blesh vet\u00ebm at\u00eb q\u00eb duhet t\u00eb hash dhe ta gatuash n\u00eb m\u00ebnyr\u00eb t\u00eb thjesht\u00eb dhe t\u00eb sh\u00ebndetshme \u00ebsht\u00eb nj\u00eb rregull themelor p\u00ebr t\u00eb shmangur shtimin n\u00eb pesh\u00eb.\u00a0Vitet e fundit ka pasur nj\u00eb interes n\u00eb rritje p\u00ebr gatimin e sh\u00ebndetsh\u00ebm, por n\u00eb programet e shumta t\u00eb gatimit q\u00eb shohim n\u00eb TV nuk ka asnj\u00eb hije sensi t\u00eb arsyesh\u00ebm.\u00a0Propozimet jan\u00eb pothuajse gjithmon\u00eb t\u00eb ekzagjeruara n\u00eb em\u00ebr t\u00eb kaq shum\u00eb dhe t\u00eb mir\u00eb, megjithat\u00eb shum\u00eb pjata t\u00eb shijshme jan\u00eb t\u00eb tilla pik\u00ebrisht sepse jan\u00eb t\u00eb thjeshta.\u00a0Gatim i thjesht\u00eb n\u00ebnkupton dallimin e t\u00eb gjitha ushqimeve, aromave,<\/p>\n Natyrisht, frutat e plota, t\u00eb pure, t\u00eb ekstraktuara, t\u00eb gatuara, n\u00eb re\u00e7el, sallat\u00eb frutash dhe n\u00eb \u00ebmb\u00eblsirat e pjekura jan\u00eb gjithmon\u00eb \u00ebmb\u00eblsira m\u00eb e mir\u00eb, por edhe nj\u00eb meze t\u00eb leht\u00eb.\u00a0Blerja e vet\u00ebm asaj q\u00eb keni p\u00ebr t\u00eb ngr\u00ebn\u00eb, gatimi n\u00eb sht\u00ebpi n\u00eb nj\u00eb m\u00ebnyr\u00eb t\u00eb thjesht\u00eb ndihmon p\u00ebr t\u00eb kontrolluar, ditur dhe kuptuar at\u00eb q\u00eb hani.<\/p>\n Angazhimet e pun\u00ebs, familjes dhe personale jan\u00eb t\u00eb shumta dhe na marrin shum\u00eb koh\u00eb, por aktiviteti fizik \u00ebsht\u00eb thelb\u00ebsor p\u00ebr trupin dhe mendjen dhe nuk mund t\u00eb neglizhohet.\u00a0Dalja nga nj\u00eb m\u00ebnyr\u00eb jetese e ulur \u00ebsht\u00eb e nevojshme p\u00ebr sh\u00ebndetin ton\u00eb, k\u00ebshtu q\u00eb gjetja e koh\u00ebs p\u00ebr t\u00eb b\u00ebr\u00eb aktivitet fizik adekuat dhe t\u00eb vazhduesh\u00ebm \u00ebsht\u00eb po aq e r\u00ebnd\u00ebsishme sa puna apo koha e lir\u00eb.\u00a0Prandaj b\u00ebhet e nevojshme t\u00eb gjesh nj\u00eb m\u00ebnyr\u00eb p\u00ebr t\u00eb qen\u00eb\u00a0gjithmon\u00eb\u00a0aktiv .<\/strong><\/a><\/p>\n\n
Hekuri dhe proteinat jan\u00eb gjithmon\u00eb t\u00eb pranishme<\/strong><\/h4>\n
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Forconi kockat tuaja me ushqimet e duhura<\/strong><\/h4>\n
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Karbohidratet: preferoni ato me miell integral<\/strong><\/h4>\n
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Zgjidhni yndyrnat dhe sheqernat e duhura<\/strong><\/h4>\n
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\nK\u00ebshillohet q\u00eb t\u00eb reduktohet ose t\u00eb shmanget ngr\u00ebnia e produkteve industriale, etiketat e t\u00eb cilave tregojn\u00eb “yndyrna t\u00eb hidrogjenizuara” ose “vaj palme”;\u00a0dhe gjithashtu shmangni ngr\u00ebnien e shpesht\u00eb t\u00eb bareve, ushqimeve t\u00eb lehta, ushqimeve t\u00eb gatshme dhe produkteve t\u00eb ushqimit t\u00eb shpejt\u00eb (t\u00eb p\u00ebrcaktuara si “ushqim i pad\u00ebshiruar”) sepse ato jan\u00eb p\u00ebrgjith\u00ebsisht t\u00eb larta n\u00eb yndyr\u00eb, krip\u00eb ose sheqer.<\/p>\n\n
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Fruta dhe perime t\u00eb bollshme<\/strong><\/h4>\n
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Uji, nj\u00eb aleat i grave<\/strong><\/h4>\n
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Gatimi sa pasion<\/strong><\/h4>\n
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Sa m\u00eb shpejt t\u00eb jet\u00eb e mundur, l\u00ebvizni<\/strong><\/h4>\n
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