Shum\u00eb njer\u00ebz humbin pesh\u00eb n\u00eb ver\u00eb dhe shtojn\u00eb pesh\u00eb m\u00eb leht\u00eb n\u00eb stin\u00ebn e dimrit.<\/p>\n
N\u00eb ver\u00eb preferojm\u00eb ushqime m\u00eb t\u00eb pasura me uj\u00eb dhe m\u00eb pak kalori (si p.sh. perimet), jemi m\u00eb aktiv\u00eb dhe kalojmw njw pjesw tw kohws jasht\u00eb, prandaj harxhojmw m\u00eb shum\u00eb kalori.<\/p>\n
N\u00eb dim\u00ebr, p\u00ebrkundrazi, temperaturat e ftohta shtyjn\u00eb shum\u00eb njer\u00ebz t\u00eb k\u00ebrkojn\u00eb ushqime \u201cngroh\u00ebse\u201d, m\u00eb t\u00eb pasura me kalori, sheqerna dhe yndyrna. Njer\u00ebzit dalin m\u00eb pak p\u00ebr shkak t\u00eb t\u00eb ftohtit, shiut etj., duke ulur ndjesh\u00ebm nivelet e aktivitetit fizik. Sidoqoft\u00eb, si n\u00eb ver\u00eb ashtu edhe n\u00eb dim\u00ebr, ajo qw duhet tw bwni wshtw t\u00eb respektoni ekuilibrin tuaj t\u00eb energjis\u00eb, dometh\u00ebn\u00eb t\u00eb merrni vet\u00ebm kalorit\u00eb q\u00eb I harxhoni.<\/p>\n
Periudha e festave gjithmon\u00eb sjell me vete nj\u00eb rritje t\u00eb kalorive, por kwnaqwsia e ushqimit nw nat\u00ebn e Krishtlindjes, drek\u00ebn e Krishtlindjes apo dark\u00ebn e Vitit t\u00eb Ri nuk do t\u00eb ndikoj\u00eb ndjesh\u00ebm n\u00eb pesh\u00ebn tuaj n\u00ebse ndiqni rregullisht nj\u00eb diet\u00eb t\u00eb ekuilibruar dhe praktikoni aktivitet fizik. Luhatjet e vogla t\u00eb pesh\u00ebs (plus ose minus 1 kg) nuk jan\u00eb shkak p\u00ebr shqet\u00ebsim.<\/p>\n
Megjithat\u00eb, t\u00eb gjitha pushimet dim\u00ebrore s\u00eb bashku mund t\u00eb jen\u00eb shkak p\u00ebr shqet\u00ebsim, ve\u00e7an\u00ebrisht 15 dit\u00ebt e festave t\u00eb Krishtlindjeve. Ngr\u00ebnia, pirja e ver\u00ebs dhe alkoolit t\u00eb tjer\u00eb me boll\u00ebk mund t\u00eb ndikoj\u00eb n\u00eb pesh\u00ebn ton\u00eb, duke ndikuar negativisht n\u00eb disa aspekte t\u00eb sh\u00ebndetit ton\u00eb dhe n\u00eb cil\u00ebsin\u00eb e jet\u00ebs son\u00eb.<\/p>\n
Si t\u00eb q\u00ebndroni n\u00eb form\u00eb gjat\u00eb pushimeve<\/p>\n
Shtimi i pesh\u00ebs gjat\u00eb dimrit lidhet kryesisht me konsumimin e tep\u00ebrt t\u00eb kalorive q\u00eb vijn\u00eb shpesh nga vaktet kryesore t\u00eb pasura me yndyr\u00eb dhe sheqer, t\u00eb cilat konsumohen n\u00eb m\u00ebnyr\u00eb t\u00eb pand\u00ebrgjegjshme.<\/p>\n
Megjithat\u00eb, \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme t\u00eb jemi m\u00eb t\u00eb vet\u00ebdijsh\u00ebm p\u00ebr zgjedhjet ushqimore n\u00eb jet\u00ebn e p\u00ebrditshme, sepse kjo do t\u00eb na ndihmoj\u00eb t\u00eb q\u00ebndrojm\u00eb n\u00eb form\u00eb gjat\u00eb pushimeve.<\/p>\n
Rregulli i par\u00eb dhe m\u00eb i r\u00ebnd\u00ebsish\u00ebm p\u00ebr t\u00eb ruajtur figur\u00ebn tuaj n\u00eb muajt e dimrit \u00ebsht\u00eb q\u00eb zakonisht t\u00eb konsumoni 5 vakte n\u00eb dit\u00eb: 3 vakte kryesore (m\u00ebngjes, drek\u00eb dhe dark\u00eb), plus 2 vakte t\u00eb lehta, nj\u00eb n\u00eb mes t\u00eb m\u00ebngjesit dhe nj\u00eb pasdite, t\u00eb cilat b\u00ebjn\u00eb jo m\u00eb shum\u00eb se 10% e kalorive totale t\u00eb dit\u00ebs. Edhe kur jemi t\u00eb z\u00ebn\u00eb, duhet t\u00eb p\u00ebrpiqemi t\u00eb respektojm\u00eb orarin e vaktit.<\/p>\n
M\u00ebngjesi \u00ebsht\u00eb vakti m\u00eb i r\u00ebnd\u00ebsish\u00ebm i dit\u00ebs dhe duhet t\u00eb siguroj\u00eb 20-25% t\u00eb kalorive t\u00eb nevojshme p\u00ebr t\u00eb gjith\u00eb dit\u00ebn. Nj\u00eb m\u00ebngjes i mir\u00eb ju jep energjin\u00eb q\u00eb ju nevojitet p\u00ebr t\u00eb qen\u00eb aktiv me trupin dhe mendjen tuaj dhe ju ndihmon t\u00eb shmangni ndjenj\u00ebn e uris\u00eb midis vakteve dhe t\u00eb k\u00ebrkoni \u00e7okollat\u00eb ose sheqer. Kur e kaloni, do t\u00eb arrini t\u00eb uritur n\u00eb drek\u00eb dhe dark\u00eb dhe do t\u00eb hani m\u00eb shum\u00eb se\u00e7 duhet.<\/p>\n
P\u00ebr drek\u00eb dhe dark\u00eb hani gjithmon\u00eb perime t\u00eb gjalla ose t\u00eb ziera: sallata selino, kop\u00ebr, supwra te ndryshme etj. ato ndihmojn\u00eb n\u00eb rritjen e v\u00ebllimit t\u00eb vakteve, pa shtuar kalori t\u00eb konsiderueshme. Kushtojini v\u00ebmendje er\u00ebzave dhe krip\u00ebs, shtonjini me mas\u00eb.<\/p>\n
Mos harroni perimet e \u00e7muara t\u00eb stin\u00ebs s\u00eb dimrit, si brokoli, spinaqi, kungulli, radicio, lakra etj., burime t\u00eb shk\u00eblqyera vitaminash dhe krip\u00ebrash minerale, t\u00eb cilat na ndihmojn\u00eb t\u00eb mb\u00ebshtesim mbrojtjen ton\u00eb imune dhe t\u00eb luftojm\u00eb t\u00eb ftohtin.<\/p>\n
Gatimet alternative: peshku, mishi, vez\u00ebt, bishtajoret, qum\u00ebshti dhe djathi nuk duhet t\u00eb mungojn\u00eb asnj\u00ebher\u00eb, n\u00eb m\u00ebnyr\u00eb alternative gjat\u00eb jav\u00ebs, n\u00eb drek\u00eb dhe dark\u00eb p\u00ebr t\u00eb siguruar nevojat p\u00ebr proteina. Preferoni mish pa yndyr\u00eb (si pul\u00eb, gjeldeti ose vi\u00e7i), peshq tw stin\u00ebs (salmoni \u00ebsht\u00eb i dobish\u00ebm nj\u00eb her\u00eb n\u00eb jav\u00eb p\u00ebr yndyrat e \u00e7muara omega 3 q\u00eb p\u00ebrmban), vez\u00ebt (nj\u00eb her\u00eb n\u00eb jav\u00eb, e bardha e vez\u00ebs \u00ebsht\u00eb nj\u00eb protein\u00eb me vler\u00eb t\u00eb lart\u00eb biologjike) , djath\u00ebra t\u00eb pjekur m\u00eb mir\u00eb (m\u00eb t\u00eb leht\u00eb p\u00ebr t’u tretur dhe t\u00eb pasur me proteina) Mos harroni bishtajore p\u00ebr proteinat e tyre bimore dhe fibrat; mund t\u00eb p\u00ebrgatisni pjata t\u00eb shijshme teke, si makarona dhe fasule, oriz dhe bizele, makarona dhe qiqra, supa me bishtajore<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Shum\u00eb njer\u00ebz humbin pesh\u00eb n\u00eb ver\u00eb dhe shtojn\u00eb pesh\u00eb m\u00eb leht\u00eb n\u00eb stin\u00ebn e dimrit. N\u00eb ver\u00eb preferojm\u00eb ushqime m\u00eb t\u00eb pasura me uj\u00eb dhe m\u00eb pak kalori (si p.sh. perimet), jemi m\u00eb aktiv\u00eb dhe kalojmw njw pjesw tw kohws jasht\u00eb, prandaj harxhojmw m\u00eb shum\u00eb kalori. N\u00eb dim\u00ebr, p\u00ebrkundrazi, temperaturat e ftohta shtyjn\u00eb shum\u00eb njer\u00ebz […]<\/p>\n","protected":false},"author":4,"featured_media":6318,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-6315","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"\n