Masa muskulore, forca e muskujve dhe performanca fizike jan\u00eb tre element\u00eb kryesor\u00eb n\u00eb ruajtjen e sh\u00ebndetit. Me rritjen e mosh\u00ebs, sidomos nga mosha 50 vje\u00e7are e n\u00eb vazhdim, trupi shfaq nj\u00eb humbje fiziologjike t\u00eb mas\u00ebs muskulore t\u00eb favorizuar nga ndryshimet hormonale, nj\u00eb m\u00ebnyr\u00eb jetese e ulur dhe nj\u00eb diet\u00eb e pabalancuar.<\/p>\n
Kur flasim p\u00ebr rritjen e mas\u00ebs muskulore, shum\u00eb prej nesh imagjinojn\u00eb or\u00eb pafund n\u00eb palest\u00ebr, nd\u00ebrkoh\u00eb q\u00eb rrall\u00eb mendojm\u00eb p\u00ebr ushqimin. Megjithat\u00eb, kjo \u00ebsht\u00eb thelb\u00ebsore:<\/p>\n
P\u00ebr t\u00eb rritur indet e muskujve ju nevojitet energji shtes\u00eb (kalori) me proteina t\u00eb mira, si dhe proteina me aminoacide me zinxhir t\u00eb deg\u00ebzuar p\u00ebr t\u00eb riparuar indin muskulor t\u00eb d\u00ebmtuar nga aktiviteti. Midis 200 dhe 300 kilokalori shtes\u00eb n\u00eb dit\u00eb jan\u00eb t\u00eb mjaftueshme p\u00ebr t\u00eb rritur mas\u00ebn muskulore duke minimizuar shtimin e yndyr\u00ebs dhe p\u00ebr t\u00eb ruajtur k\u00ebshtu nj\u00eb figur\u00eb t\u00eb holl\u00eb.<\/p>\n
Prandaj, kini kujdes me dietat tep\u00ebr kufizuese dhe agj\u00ebrimin, nj\u00eb diet\u00eb e ekuilibruar \u00ebsht\u00eb m\u00eb e mir\u00eb, plus, padyshim, aktivitet fizik, ve\u00e7an\u00ebrisht anaerobik.<\/p>\n
\u00c7FAR\u00cb T\u00cb HANI P\u00cbR T\u00cb RRITUR MAS\u00cbN MUSKULARE<\/p>\n
Hipertrofia e muskujve, d.m.th., rritja e mas\u00ebs, ndodh kur qelizat punojn\u00eb p\u00ebr t\u00eb rigjeneruar fibrat e muskujve. N\u00ebse nuk i japim proteina t\u00eb mjaftueshme, trupi nuk do t\u00eb jet\u00eb n\u00eb gjendje t\u00eb rind\u00ebrtoj\u00eb fibrat e muskujve. Por cilat jan\u00eb ushqimet e r\u00ebnd\u00ebsishme p\u00ebr nd\u00ebrtimin e mas\u00ebs?<\/p>\n
PROTEINAT<\/p>\n
K\u00ebta makronutrient\u00eb jan\u00eb padyshim thelb\u00ebsor\u00eb p\u00ebr nd\u00ebrtimin e mas\u00ebs muskulore, por ngr\u00ebnia e sasive t\u00eb tep\u00ebrta t\u00eb tyre nuk \u00ebsht\u00eb e nevojshme p\u00ebr t\u00eb rritur muskujt, p\u00ebr m\u00eb tep\u00ebr, shum\u00eb proteina tendos pun\u00ebn e m\u00ebl\u00e7is\u00eb dhe veshkave.<\/p>\n
Ku gjenden proteinat? Burime t\u00eb mira t\u00eb proteinave p\u00ebrfshijn\u00eb mishin, vez\u00ebt, peshkun, djathrat dhe bishtajoret. P\u00ebrfshirja e k\u00ebtyre ushqimeve n\u00eb nj\u00eb diet\u00eb t\u00eb larmishme q\u00eb p\u00ebrb\u00ebhet nga vakte t\u00eb balancuara \u00ebsht\u00eb thelb\u00ebsore p\u00ebr sh\u00ebndetin e muskujve.<\/p>\n
Cilat lloje t\u00eb proteinave ekzistojn\u00eb? Proteinat nuk jan\u00eb t\u00eb gjitha t\u00eb nj\u00ebjta dhe sigurisht q\u00eb \u00ebsht\u00eb e dobishme t\u00eb njihen dhe konsumohen m\u00eb shpesh ato me vler\u00eb t\u00eb lart\u00eb biologjike. Shum\u00eb proteina jan\u00eb me origjin\u00eb shtazore, megjithat\u00eb tani \u00ebsht\u00eb demonstruar se shum\u00eb proteina bimore, n\u00ebse merren n\u00eb sasit\u00eb dhe frekuenc\u00ebn e duhur, ju lejojn\u00eb t\u00eb ruani dhe rrisni trofizmin e muskujve.<\/p>\n
Sa proteina duhet t\u00eb merrni n\u00eb dit\u00eb? T\u00eb pakt\u00ebn 0,8-1,0 gram p\u00ebr kilogram t\u00eb pesh\u00ebs trupore, megjith\u00ebse sasit\u00eb duhet t\u00eb personalizohen duke marr\u00eb parasysh gjinin\u00eb, mosh\u00ebn, nivelet dhe sasin\u00eb e aktivitetit fizik, p.sh.: nj\u00eb atlet profesionist me st\u00ebrvitje intensive mund t\u00eb arrij\u00eb edhe 2,0 g p\u00ebr kilogram pesh\u00eb. K\u00ebshilla e mir\u00eb \u00ebsht\u00eb t\u00eb hani pes\u00eb ose m\u00eb shum\u00eb vakte t\u00eb vogla t\u00eb ekuilibruara \u00e7do dit\u00eb p\u00ebr t\u00eb mbajtur nj\u00eb nivel t\u00eb lart\u00eb dhe konstant t\u00eb proteinave n\u00eb gjak, n\u00eb m\u00ebnyr\u00eb q\u00eb ajo t\u00eb jet\u00eb gjithmon\u00eb e disponueshme p\u00ebr rigjenerimin e indeve t\u00eb muskujve.<\/p>\n
Proteinat me aminoacide me zinxhir t\u00eb deg\u00ebzuar (Leucine, Isoleucine dhe Valine) jan\u00eb menj\u00ebher\u00eb t\u00eb disponueshme p\u00ebr t\u00eb siguruar energji t\u00eb menj\u00ebhershme dhe p\u00ebr t\u00eb riparuar fibrat muskulore pasi ato kapen drejtp\u00ebrdrejt nga muskujt pa kaluar n\u00ebp\u00ebr m\u00ebl\u00e7i.<\/p>\n
<\/p>\n
YNDYRAT<\/p>\n
Yndyrnat nuk duhet t\u00eb ndalohen: futja e sasive t\u00eb pamjaftueshme n\u00eb fakt mund t\u00eb zvog\u00ebloj\u00eb p\u00ebrqendrimin e hormoneve t\u00eb dobishme p\u00ebr rritjen e muskujve.<\/p>\n
Ku gjenden yndyrnat? Yndyrnat cil\u00ebsore t\u00eb dobishme p\u00ebr nd\u00ebrtimin e muskujve i gjejm\u00eb te avokado, gjalpi i kikirikut, vaji i ullirit, arrat, farat, peshku yndyror (si salmoni dhe skumbri), vez\u00ebt dhe djathrat, zgjedhja e t\u00eb cilave duhet b\u00ebr\u00eb duke favorizuar sasin\u00eb e proteinave n\u00eb vend t\u00eb yndyrave.<\/p>\n
Sa yndyr\u00eb hani n\u00eb dit\u00eb? Marrja ideale ditore e yndyr\u00ebs \u00ebsht\u00eb rreth 25-35% e totalit t\u00eb kalorive ditore<\/p>\n
KARBOHIDRATET<\/p>\n
Karbohidratet nuk kan\u00eb aft\u00ebsi p\u00ebr t\u00eb nd\u00ebrtuar muskuj, por jan\u00eb karburanti ideal p\u00ebr ushtrime fizike dhe p\u00ebr k\u00ebt\u00eb arsye duhen konsumuar n\u00eb \u00e7do vakt kryesor, duke preferuar ato integrale.<\/p>\n
Ku gjenden karbohidratet? i gjejm\u00eb n\u00eb makarona, oriz, fasule, patate, drith\u00ebra dhe miell integral.<\/p>\n
Ushqimet q\u00eb duhen shmangur ose reduktuar<\/p>\n
– Kufizojm\u00eb konsumin e sheqernave t\u00eb thjeshta, si ato t\u00eb pranishme n\u00eb \u00ebmb\u00eblsirat, l\u00ebngjet dhe pijet joalkoolike;<\/p>\n
– Le t\u00eb shmangim kalorit\u00eb boshe t\u00eb pranishme n\u00eb ver\u00eb, birr\u00eb dhe pije alkoolike.<\/p>\n
M\u00cbNGJESI: PSE \u00cbSHT\u00cb I R\u00cbND\u00cbSISH\u00cbM P\u00cbR RRITJEN E MAS\u00cbS S\u00cb MUSKULEVE<\/p>\n
Studime t\u00eb shumta kan\u00eb treguar r\u00ebnd\u00ebsin\u00eb e m\u00ebngjesit n\u00eb rritjen e mas\u00ebs muskulore, edhe p\u00ebr shkak t\u00eb mekanizmave kronobiologjik\u00eb: n\u00eb m\u00ebngjes jemi metabolikisht m\u00eb aktiv\u00eb dhe n\u00eb gjendje potencialisht anabolike (rritje e aft\u00ebsis\u00eb p\u00ebr t\u00eb efektuar rregullojn\u00eb sintez\u00ebn e proteinave) p\u00ebr rritjen e muskujve.<\/p>\n
Tre lloje t\u00eb ushqimeve t\u00eb dobishme p\u00ebr t\u00eb ngr\u00ebn\u00eb p\u00ebr m\u00ebngjes:<\/p>\n
FRUTA T\u00cb KUQE<\/p>\n
Boronicat, p\u00ebr shembull, mund t\u00eb ndihmojn\u00eb muskujt t\u00eb rikuperohen m\u00eb shpejt pas st\u00ebrvitjes;<\/p>\n
KOSI.<\/p>\n
\u00cbsht\u00eb nj\u00eb burim i shk\u00eblqyer i proteinave, mund\u00ebsisht natyral, pa aromatizues ose sheqerna t\u00eb shtuara. Probiotik\u00ebt n\u00eb kos do t\u00eb ndihmojn\u00eb gjithashtu tretjen;<\/p>\n
FARA VAJORE DHE FRUTA T\u00cb THATA<\/p>\n
P\u00ebr shembull, farat e lirit jan\u00eb t\u00eb pasura me proteina dhe acide yndyrore t\u00eb \u00e7muara Omega-3. E nj\u00ebjta gj\u00eb vlen edhe p\u00ebr arrat, bajamet, f\u00ebst\u00ebk\u00ebt: ato jan\u00eb ushqime t\u00eb pasura me yndyrna t\u00eb mira dhe magnez, nj\u00eb mineral i nevojsh\u00ebm p\u00ebr t\u00eb mbajtur indet e sh\u00ebndetshme t\u00eb muskujve n\u00eb t\u00eb gjith\u00eb trupin.<\/p>\n
<\/p>\n
<\/p>\n
UJI DHE STERVITJA: ALEANC\u00cb PERFEKTE<\/p>\n
Pirja e ujit para, gjat\u00eb dhe pas st\u00ebrvitjes \u00ebsht\u00eb e r\u00ebnd\u00ebsishme: dehidrimi ul performanc\u00ebn dhe e b\u00ebn rikuperimin m\u00eb t\u00eb v\u00ebshtir\u00eb. Gjat\u00eb nj\u00eb st\u00ebrvitje nuk duhet t\u00eb humbni m\u00eb shum\u00eb se 2 % t\u00eb pesh\u00ebs trupore n\u00eb l\u00ebngje: prandaj \u00ebsht\u00eb e dobishme t\u00eb peshoni veten para dhe menj\u00ebher\u00eb pas nj\u00eb st\u00ebrvitje. Dallimi midis dy vlerave p\u00ebrfaq\u00ebson sasin\u00eb e l\u00ebngjeve t\u00eb humbura. P\u00ebr \u00e7do 500 ml, duhet t\u00eb pini af\u00ebrsisht 600-700 ml uj\u00eb p\u00ebr t’i rikuperuar ato.<\/p>\n
SUPLEMENTET P\u00cbR RRITJEN E MAS\u00cbS S\u00cb MUSKUJVE<\/p>\n
Suplementet jan\u00eb sigurisht t\u00eb dobishme, por vet\u00ebm n\u00ebse ka nj\u00eb mang\u00ebsi t\u00eb konstatuar dhe p\u00ebr k\u00ebt\u00eb arsye t\u00eb p\u00ebrshkruara nga mjeku. N\u00eb fakt, ato sh\u00ebrbejn\u00eb p\u00ebr t\u00eb plot\u00ebsuar ushqimin: nuk duhet t\u00eb abuzojm\u00eb ose t’i p\u00ebrdorim p\u00ebr t\u00eb z\u00ebvend\u00ebsuar ushqimet ose nj\u00eb vakt t\u00eb t\u00ebr\u00eb. P\u00ebr t\u00eb rritur mas\u00ebn e muskujve rekomandohen suplemente t\u00eb tilla si:<\/p>\n
glutamine;<\/p>\n
Omega 3;<\/p>\n
multivitamina.<\/p>\n","protected":false},"excerpt":{"rendered":"
Masa muskulore, forca e muskujve dhe performanca fizike jan\u00eb tre element\u00eb kryesor\u00eb n\u00eb ruajtjen e sh\u00ebndetit. Me rritjen e mosh\u00ebs, sidomos nga mosha 50 vje\u00e7are e n\u00eb vazhdim, trupi shfaq nj\u00eb humbje fiziologjike t\u00eb mas\u00ebs muskulore t\u00eb favorizuar nga ndryshimet hormonale, nj\u00eb m\u00ebnyr\u00eb jetese e ulur dhe nj\u00eb diet\u00eb e pabalancuar. Kur flasim p\u00ebr rritjen […]<\/p>\n","protected":false},"author":4,"featured_media":6405,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-6404","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"\n