Nj\u00eb m\u00ebngjes i pasur me l\u00ebnd\u00eb ushqyese \u00ebsht\u00eb i mir\u00eb p\u00ebr trupin dhe mendjen<\/p>\n
Pas 10-12 or\u00ebsh gjum\u00eb, trupat e f\u00ebmij\u00ebve dhe adoleshent\u00ebve kan\u00eb koh\u00eb q\u00eb agj\u00ebrojn\u00eb. Prandaj, m\u00ebngjesi ka funksionin p\u00ebr t’u siguruar atyre energjin\u00eb e nevojshme p\u00ebr t\u00eb p\u00ebrballuar m\u00ebngjesin gjithmon\u00eb intensiv mes studimit, sportit dhe aktiviteteve t\u00eb ndryshme. Prandaj \u00ebsht\u00eb thelb\u00ebsore t’u jepni f\u00ebmij\u00ebve tuaj energjin\u00eb dhe l\u00ebnd\u00ebt ushqyese q\u00eb u nevojiten q\u00eb n\u00eb m\u00ebngjes. N\u00eb fakt, pak e din\u00eb se truri, i cili p\u00ebrfaq\u00ebson 2% t\u00eb pesh\u00ebs son\u00eb trupore, konsumon rreth 20% t\u00eb kalorive q\u00eb marrim \u00e7do dit\u00eb. P\u00ebr ta b\u00ebr\u00eb trurin t\u00eb funksionoj\u00eb sa m\u00eb mir\u00eb, rregulli i par\u00eb i mir\u00eb \u00ebsht\u00eb konsumimi i karbohidrateve (ose sheqernave) \u2013 t\u00eb p\u00ebrfshira n\u00eb drith\u00ebra, fruta, qum\u00ebsht dhe produkte qum\u00ebshti \u2013 t\u00eb cilat sigurojn\u00eb ushqimin e duhur p\u00ebr trurin.<\/p>\n
Nj\u00eb studim i kryer nga Shoqata Amerikane e Dietologjis\u00eb theksoi se f\u00ebmij\u00ebt dhe adoleshent\u00ebt q\u00eb han\u00eb nj\u00eb m\u00ebngjes t\u00eb pasur dhe t\u00eb ekuilibruar \u00e7do dit\u00eb (t\u00eb p\u00ebrb\u00ebr\u00eb nga drith\u00ebra, qum\u00ebsht dhe derivate dhe fruta) jan\u00eb m\u00eb t\u00eb v\u00ebmendsh\u00ebm n\u00eb shkoll\u00eb dhe arrijn\u00eb performanc\u00eb m\u00eb t\u00eb mir\u00eb intelektuale dhe sportive gjat\u00eb gjith\u00eb m\u00ebngjesit. P\u00ebrkundrazi, f\u00ebmij\u00ebt q\u00eb han\u00eb nj\u00eb m\u00ebngjes me pak energji, jan\u00eb m\u00eb pak t\u00eb koncentruar dhe m\u00eb \u201cplog\u00ebsht\u201d gjat\u00eb ushtrimeve fizike, deri n\u00eb momente t\u00eb p\u00ebrgjumjes. Dit\u00ebt e tyre t\u00eb shkoll\u00ebs, plot angazhime dhe “gj\u00ebra t\u00eb reja p\u00ebr t\u00eb m\u00ebsuar”, mund t\u00eb b\u00ebhen k\u00ebshtu joproduktive.<\/p>\n
\u00c7far\u00eb t\u00eb zgjidhni p\u00ebr m\u00ebngjes?<\/p>\n
Sipas rregullave t\u00eb ushqyerjes s\u00eb sh\u00ebndetshme dhe korrekte, m\u00ebngjesi duhet t\u00eb siguroj\u00eb af\u00ebrsisht 20-25% t\u00eb k\u00ebrkes\u00ebs ditore p\u00ebr kalori.<\/p>\n
Ushqimet q\u00eb nuk duhet t\u00eb mungojn\u00eb kurr\u00eb n\u00eb tavolin\u00eb n\u00eb m\u00ebngjes jan\u00eb: Fruta, sheqer, mjalt\u00eb, re\u00e7el: ato ofrojn\u00eb energji t\u00eb gatshme p\u00ebr p\u00ebrdorim; Fruti n\u00eb ve\u00e7anti \u00ebsht\u00eb i pasur me vitamina dhe minerale, t\u00eb cilat jan\u00eb shum\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr organizmin e f\u00ebmij\u00ebve.<\/p>\n
Buk\u00eb, drith\u00ebra, biskota: ato ofrojn\u00eb energji me \u00e7lirim t\u00eb ngadalt\u00eb q\u00eb i shoq\u00ebron f\u00ebmij\u00ebt deri na vaktin e rradhws.<\/p>\n
Qum\u00ebsht, kos, burime proteinash dhe kalciumi, t\u00eb shk\u00eblqyera p\u00ebr t\u00eb shoq\u00ebruar nj\u00eb m\u00ebngjes t\u00eb \u00ebmb\u00ebl. Prandaj, nj\u00eb m\u00ebngjes i mir\u00eb p\u00ebr f\u00ebmij\u00ebt tuaj mund t\u00eb p\u00ebrb\u00ebhet, p\u00ebr shembull, nga nj\u00eb got\u00eb qum\u00ebsht, nj\u00eb donut i b\u00ebr\u00eb vet\u00eb dhe nj\u00eb frut sezonal. K\u00ebto ushqime ofrojn\u00eb makronutrient\u00eb (karbohidrate, proteina dhe yndyrna) t\u00eb cilat duhet t\u00eb jen\u00eb gjithmon\u00eb t\u00eb pranishme n\u00eb \u00e7do vakt dhe n\u00eb ekuilib\u00ebr me nj\u00ebri-tjetrin.<\/p>\n
Si ta b\u00ebni m\u00ebngjesin ushqyes dhe arg\u00ebtues?<\/p>\n
Cilado qoft\u00eb arsyeja, gjithnj\u00eb e m\u00eb shum\u00eb njer\u00ebz po \u201ckap\u00ebrcejn\u00eb\u201d m\u00ebngjesin. Studime t\u00eb shumta tregojn\u00eb, n\u00eb fakt, se n\u00eb Itali m\u00ebngjesi \u00ebsht\u00eb nj\u00eb vakt i n\u00ebnvler\u00ebsuar, apo shpesh edhe i harruar. A keni menduar ndonj\u00ebher\u00eb se si ky zakon i keq ndikon tek f\u00ebmij\u00ebt tuaj? \u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb edukoni f\u00ebmij\u00ebt dhe t’i b\u00ebni ata t\u00eb kuptojn\u00eb pse \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb han\u00eb para se t\u00eb shkojn\u00eb n\u00eb shkoll\u00eb. Natyrisht, prind\u00ebrit do t\u00eb duhet t\u00eb b\u00ebjn\u00eb nj\u00eb p\u00ebrpjekje t\u00eb vog\u00ebl p\u00ebr t’u ulur n\u00eb tryez\u00eb me f\u00ebmij\u00ebt p\u00ebr 15-20 minuta p\u00ebrpara se t\u00eb shkojn\u00eb n\u00eb pun\u00eb dhe t\u00eb han\u00eb me ta p\u00ebr t\u00eb dh\u00ebn\u00eb nj\u00eb shembull t\u00eb mir\u00eb. Ky do t\u00eb jet\u00eb edhe nj\u00eb moment i k\u00ebndsh\u00ebm shoq\u00ebrimi familjar!<\/p>\n
P\u00ebr m\u00ebngjes \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u2019u ofroni ushqime \u201ct\u00eb k\u00ebndshme\u201d si p\u00ebr shijen ashtu edhe p\u00ebr syrin. Prandaj, m\u00ebngjesi nuk duhet t\u00eb paraqitet si nj\u00eb vakt monoton dhe stereotip, por \u00ebsht\u00eb e mundur ta b\u00ebni at\u00eb t\u00eb larmish\u00ebm dhe t\u00eb g\u00ebzuar, t\u00eb pasur me fruta dhe ngjyra t\u00eb stin\u00ebs, gjithmon\u00eb t\u00eb ndrysh\u00ebm dhe t\u00ebrheq\u00ebs, duke u siguruar q\u00eb t\u00eb konsumoni kalorit\u00eb e duhura, as shum\u00eb pak dhe as shum\u00eb.<\/p>\n
M\u00ebngjesi p\u00ebr t\u00eb luftuar mbipesh\u00ebn dhe munges\u00ebn e vitaminave.<\/p>\n
F\u00ebmij\u00ebt q\u00eb nuk han\u00eb nj\u00eb m\u00ebngjes t\u00eb plot\u00eb, t\u00eb pasur dhe t\u00eb ekuilibruar me l\u00ebnd\u00eb ushqyese, rrezikojn\u00eb m\u00eb shum\u00eb t\u00eb b\u00ebhen mbipesh\u00eb. N\u00eb fakt, Shoqata Amerikane e Dietologjis\u00eb ka treguar se f\u00ebmij\u00ebt dhe adoleshent\u00ebt me pesh\u00eb normale q\u00eb han\u00eb rregullisht m\u00ebngjes kan\u00eb m\u00eb pak gjasa t\u00eb zhvillojn\u00eb obezitet n\u00eb mosh\u00ebn madhore.<\/p>\n
P\u00ebr m\u00eb tep\u00ebr, studime t\u00eb tjera kan\u00eb zbuluar se f\u00ebmij\u00ebt q\u00eb nuk han\u00eb m\u00ebngjes marrin nivele t\u00eb ul\u00ebta t\u00eb vitaminave dhe mineraleve, pasi mungesa e marrjes gjat\u00eb m\u00ebngjesit nuk plot\u00ebsohet m\u00eb pas gjat\u00eb pjes\u00ebs tjet\u00ebr t\u00eb dit\u00ebs.<\/p>\n","protected":false},"excerpt":{"rendered":"
Nj\u00eb m\u00ebngjes i pasur me l\u00ebnd\u00eb ushqyese \u00ebsht\u00eb i mir\u00eb p\u00ebr trupin dhe mendjen Pas 10-12 or\u00ebsh gjum\u00eb, trupat e f\u00ebmij\u00ebve dhe adoleshent\u00ebve kan\u00eb koh\u00eb q\u00eb agj\u00ebrojn\u00eb. Prandaj, m\u00ebngjesi ka funksionin p\u00ebr t’u siguruar atyre energjin\u00eb e nevojshme p\u00ebr t\u00eb p\u00ebrballuar m\u00ebngjesin gjithmon\u00eb intensiv mes studimit, sportit dhe aktiviteteve t\u00eb ndryshme. Prandaj \u00ebsht\u00eb thelb\u00ebsore t’u […]<\/p>\n","protected":false},"author":4,"featured_media":6437,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-6436","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"\n