{"id":22313,"date":"2018-01-15T09:19:10","date_gmt":"2018-01-15T09:19:10","guid":{"rendered":"http:\/\/www.fjala.info\/?p=22313"},"modified":"2018-01-15T09:22:26","modified_gmt":"2018-01-15T09:22:26","slug":"nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem","status":"publish","type":"post","link":"https:\/\/jehonashqiptare.al\/fjala\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\/","title":{"rendered":"Nj\u00eb futbollist nuk mund t\u00eb jet\u00eb i suksessh\u00ebm, n\u00ebse nuk ushqehet sh\u00ebndetsh\u00ebm"},"content":{"rendered":"<p><strong><em>Nt: Te ne n\u00eb Kosov\u00eb, gati \u00e7do familje ka nga nj\u00eb person q\u00eb merret me aktivitete sportive, por njohurit\u00eb sa i p\u00ebrket m\u00ebnyr\u00ebs s\u00eb t\u00eb ushqyerit t\u00eb k\u00ebsaj kategorie, jan\u00eb te pakta.<\/em><\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignleft\" src=\"http:\/\/www.fjala.info\/wp-content\/uploads\/2017\/12\/aishe_leka.jpg\" alt=\"\" width=\"300\" \/><strong>AJSHE LEKA<\/strong><\/p>\n<p>P\u00ebrmbushja e nevojave ushqyese, krahas kushteve t\u00eb tjera, \u00ebsht\u00eb nj\u00eb faktor thelb\u00ebsor p\u00ebr arritjen e sukseseve n\u00eb sport e ve\u00e7mas n\u00eb futboll. P\u00ebr shkak t\u00eb k\u00ebrkesave fizike t\u00eb sportit, ku nj\u00eb futbollist i duhet t\u00eb shpenzoj\u00eb shum\u00eb energjis\u00eb, atij i duhet t\u00eb marr\u00eb nj\u00eb shum\u00ebllojshm\u00ebri t\u00eb karbohidrateve dhe proteinave p\u00ebr t\u00eb ushqyer trupin e tij. Nj\u00eb diet\u00eb e sh\u00ebndetshme, me yndyr\u00eb t\u00eb ul\u00ebt, q\u00eb p\u00ebrb\u00ebhet nga nj\u00eb ekuilib\u00ebr midis karbohidrateve dhe proteinave, do t&#8217;i ndihmoj\u00eb sportist\u00ebt q\u00eb t\u00eb japin t\u00ebr\u00eb potencialin e tyre n\u00eb loj\u00eb dhe t\u00eb jen\u00eb t\u00eb suksessh\u00ebm n\u00eb ekipin e tyre.<\/p>\n<p>Marrja e kalorive varet nga niveli juaj i trajnimit dhe nga pozicioni q\u00eb luani. Sipas Shoqat\u00ebs Amerikane Dietetike, ju duhet t\u00eb konsumoni m\u00eb shum\u00eb se 2.7 gram\u00eb karbohidrate p\u00ebr \u00e7do kilogram\u00eb pesh\u00eb trupore n\u00eb dit\u00eb. Gjat\u00eb sesioneve t\u00eb v\u00ebshtira t\u00eb trajnimit, trupi juaj mund t\u00eb ket\u00eb nevoj\u00eb p\u00ebr 3.6-4.5 gram\u00eb karbohidrate p\u00ebr kilogram\u00eb t\u00eb pesh\u00ebs trupore n\u00eb dit\u00eb.<\/p>\n<p>Ju gjithashtu duhet t\u00eb p\u00ebrfshini proteinat n\u00eb diet\u00ebn tuaj t\u00eb p\u00ebrditshme. Konsumi prej 0.6 deri 0.8 gram\u00eb proteina p\u00ebr kg t\u00eb pesh\u00ebs trupore n\u00eb dit\u00eb, \u00ebsht\u00eb thelb\u00ebsor p\u00ebr t\u00eb mbajtur trupin tuaj t\u00eb form\u00eb t\u00eb mir\u00eb. Gjithashtu, nj\u00eb konsum i p\u00ebrditsh\u00ebm prej 0.45 gram\u00eb yndyr\u00eb p\u00ebr kg pesh\u00eb trupore, \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm dhe thelb\u00ebsor q\u00eb trupi juaj t\u00eb funksionoj\u00eb mir\u00eb.<\/p>\n<p>Karbohidratet: N\u00eb futboll, burimi m\u00eb i r\u00ebnd\u00ebsish\u00ebm i energjis\u00eb, jan\u00eb karbohidratet. Ato i japin trupit tuaj energji t\u00eb shpejt\u00eb, q\u00eb i nevojitet p\u00ebr t\u00eb kryer l\u00ebvizje t\u00eb shkurtra dhe t\u00eb shpejta n\u00eb loj\u00eb. N\u00eb fakt, 55 deri 60 p\u00ebr qind e konsumit tuaj t\u00eb p\u00ebrditsh\u00ebm kalorik, duhet t\u00eb vijn\u00eb nga karbohidratet me yndyr\u00eb t\u00eb ul\u00ebt.<\/p>\n<p>Disa burime t\u00eb karbohidrateve jan\u00eb m\u00eb t\u00eb sh\u00ebndetshme se t\u00eb tjer\u00ebt. P\u00ebr shembull, produktet e grurit t\u00eb plot\u00eb, zakonisht p\u00ebrmbajn\u00eb m\u00eb shum\u00eb fibra, vitamina dhe minerale, sesa alternativa t\u00eb rafinuara. Burime t\u00eb tjera t\u00eb sh\u00ebndetshme t\u00eb karbohidrateve jan\u00eb pem\u00ebt dhe perimet e pangopura, duke p\u00ebrfshir\u00eb fasulet dhe bishtajoret e tjera. Sugjerohen patate pure, n\u00eb vend t\u00eb atyre te skuqura.<\/p>\n<p>Patatet e skuqura, pastat, \u00ebmb\u00eblsirat dhe ushqime t\u00eb tjera, shpesh jan\u00eb t\u00eb larta n\u00eb kalori, por me vitamina dhe minerale t\u00eb ul\u00ebta. K\u00ebto burime jo t\u00eb sh\u00ebndetshme t\u00eb karbohidrateve, mund t\u00eb kontribuojn\u00eb n\u00eb shtimin e pesh\u00ebs dhe n\u00eb probleme t\u00eb tjera sh\u00ebndet\u00ebsore. Lojtar\u00ebt e futbollit q\u00eb jan\u00eb mbipesh\u00eb, mund t\u00eb lodhen m\u00eb leht\u00eb dhe t\u00eb ken\u00eb m\u00eb pak q\u00ebndrueshm\u00ebri n\u00eb fush\u00eb.<\/p>\n<p>Proteinat: Nevojat ushqyese t\u00eb futbollistit, jan\u00eb p\u00ebrgjith\u00ebsisht m\u00eb t\u00eb larta se ato t\u00eb personave q\u00eb nuk merren me sport. Ju duhet t\u00eb merrni 15 deri n\u00eb 20 p\u00ebr qind t\u00eb konsumit tuaj t\u00eb p\u00ebrditsh\u00ebm kalorik nga burime t\u00eb pasura me proteina t\u00eb tilla si vez\u00ebt, mishi i kuq, shpend\u00ebt, peshqit dhe qum\u00ebshti. Nj\u00eb burim tjet\u00ebr i proteinave, \u00ebsht\u00eb soja, e cila mund t\u00eb plot\u00ebsoj\u00eb nevojat tuaja t\u00eb p\u00ebrditshme dhe t\u00eb mb\u00ebshtes\u00eb zhvillimin e muskujve. Dieta juaj duhet t\u00eb p\u00ebrb\u00ebhet nga nj\u00eb shum\u00ebllojshm\u00ebri burimesh proteinash gjat\u00eb \u00e7do vakti, si\u00e7 \u00ebsht\u00eb djathi me yndyr\u00eb t\u00eb ul\u00ebt, qum\u00ebshti dhe kosi, s\u00eb bashku me peshq, pul\u00eb, gjeldeti etj.<\/p>\n<p>Yndyrat: Si lojtar futbolli, dieta juaj duhet t\u00eb p\u00ebrfshij\u00eb vet\u00ebm nivele t\u00eb moderuara t\u00eb yndyr\u00ebs, pasi rrit mund\u00ebsit\u00eb tuaja p\u00ebr \u00e7\u00ebshtje gastrointestinale. Ushqimet me yndyr\u00eb t\u00eb lart\u00eb, duan koh\u00eb m\u00eb t\u00eb gjat\u00eb p\u00ebr t`u tretur dhe mund t\u00eb zvog\u00eblojn\u00eb q\u00ebndrueshm\u00ebrin\u00eb e lojtarit gjat\u00eb ushtrimeve dhe loj\u00ebrave.<\/p>\n<p>K\u00ebshilloheni q\u00eb t\u00eb konsumoni 30 p\u00ebr qind t\u00eb kalorive tuaja t\u00eb p\u00ebrditshme, nga burime t\u00eb sh\u00ebndetshme yndyrore, si arra, far\u00ebra, vaj ulliri, avokado etj.<br \/>\nUshqimi para loj\u00ebs: Para nj\u00eb loje, \u00ebsht\u00eb mir\u00eb t\u00eb shmangni ushqimet yndyrore dhe t\u00eb fokusoheni n\u00eb karbohidrate dhe konsumin e proteinave. Shembuj t\u00eb ngr\u00ebnies para loj\u00ebs p\u00ebrfshijn\u00eb: gjeldeti me sallat\u00eb frutash dhe kos, waffles me vez\u00eb, proshut\u00eb dhe fruta, ose makarona me salc\u00eb t\u00eb mishit t\u00eb kuq, sallat\u00eb dhe fruta. T\u00eb gjitha k\u00ebto do t&#8217;ju japin energjin\u00eb e nevojshme p\u00ebr t\u00eb kryer me sukses aktivitetin tuaj.<\/p>\n<p>Rregulli m\u00eb i r\u00ebnd\u00ebsish\u00ebm p\u00ebr rim\u00ebk\u00ebmbjen pas loj\u00ebs, \u00ebsht\u00eb rehidrimi. Edhe n\u00eb klimat m\u00eb t\u00eb ftohta, lojtar\u00ebt e futbollit djersiten ndjesh\u00ebm gjat\u00eb nj\u00eb seance t\u00eb loj\u00ebs apo ushtrimeve. S\u00eb bashku me l\u00ebngjet, ata humbasin mineralet thelb\u00ebsore p\u00ebrmes djers\u00ebs, si\u00e7 jan\u00eb kaliumi dhe natriumi. L\u00ebngje, pije sportive dhe pije t\u00eb tjera, mund t\u00eb ndihmojn\u00eb n\u00eb rimbushjen e l\u00ebngjeve dhe elektroliteve, q\u00eb lojtari humb gjat\u00eb nj\u00eb st\u00ebrvitje t\u00eb r\u00ebnd\u00eb.<\/p>\n<p>Lojtari i futbollit, gjithashtu, mund t\u00eb jet\u00eb i pangopur pas nj\u00eb loj\u00eb futbolli ose ushtrimeve. Ai mund t\u00eb z\u00ebvend\u00ebsoj\u00eb energjin\u00eb q\u00eb ka shpenzuar duke ngr\u00ebn\u00eb ushqime t\u00eb pasura me karbohidrate, me nj\u00eb vakt t\u00eb pasur me proteina, si nevoj\u00eb p\u00ebr t\u00eb mbajtur mas\u00ebn e muskujve, q\u00eb t\u00eb riparoj\u00eb d\u00ebmtimet dhe q\u00eb t\u00eb shuaj urin\u00eb e tij.<\/p>\n<p>(<em>Autorja \u00ebsht\u00eb konsulente p\u00ebr nutricion dhe dietologji <a href=\"http:\/\/facebook.com\/nutricistedietologe\" target=\"_blank\" rel=\"noopener\">facebook.com\/nutricistedietologe<\/a><\/em>)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nt: Te ne n\u00eb Kosov\u00eb, gati \u00e7do familje ka nga nj\u00eb person q\u00eb merret me aktivitete sportive, por njohurit\u00eb sa i p\u00ebrket m\u00ebnyr\u00ebs s\u00eb t\u00eb ushqyerit t\u00eb k\u00ebsaj kategorie, jan\u00eb te pakta. AJSHE LEKA P\u00ebrmbushja e nevojave ushqyese, krahas kushteve t\u00eb tjera, \u00ebsht\u00eb nj\u00eb faktor thelb\u00ebsor p\u00ebr arritjen e sukseseve n\u00eb sport e ve\u00e7mas n\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":22314,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-22313","post","type-post","status-publish","format-standard","has-post-thumbnail","category-artikuj"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nj\u00eb futbollist nuk mund t\u00eb jet\u00eb i suksessh\u00ebm, n\u00ebse nuk ushqehet sh\u00ebndetsh\u00ebm - FJALA e LIR\u00cb<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jehonashqiptare.al\/fjala\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nj\u00eb futbollist nuk mund t\u00eb jet\u00eb i suksessh\u00ebm, n\u00ebse nuk ushqehet sh\u00ebndetsh\u00ebm - FJALA e LIR\u00cb\" \/>\n<meta property=\"og:description\" content=\"Nt: Te ne n\u00eb Kosov\u00eb, gati \u00e7do familje ka nga nj\u00eb person q\u00eb merret me aktivitete sportive, por njohurit\u00eb sa i p\u00ebrket m\u00ebnyr\u00ebs s\u00eb t\u00eb ushqyerit t\u00eb k\u00ebsaj kategorie, jan\u00eb te pakta. AJSHE LEKA P\u00ebrmbushja e nevojave ushqyese, krahas kushteve t\u00eb tjera, \u00ebsht\u00eb nj\u00eb faktor thelb\u00ebsor p\u00ebr arritjen e sukseseve n\u00eb sport e ve\u00e7mas n\u00eb [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/jehonashqiptare.al\/fjala\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\/\" \/>\n<meta property=\"og:site_name\" content=\"FJALA e LIR\u00cb\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/fjala.info\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/facebook.com\/shkoder.net\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-15T09:19:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-01-15T09:22:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/jehonashqiptare.al\/fjala\/wp-content\/uploads\/2018\/01\/ushqimi_futbolli.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"253\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/acokaj\" \/>\n<meta name=\"twitter:site\" content=\"@acokaj\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/jehonashqiptare.al\\\/fjala\\\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/jehonashqiptare.al\\\/fjala\\\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/jehonashqiptare.al\\\/fjala\\\/#\\\/schema\\\/person\\\/9c9fccf4f6449d25e258607d9b4275cb\"},\"headline\":\"Nj\u00eb futbollist nuk mund t\u00eb jet\u00eb i suksessh\u00ebm, n\u00ebse nuk ushqehet sh\u00ebndetsh\u00ebm\",\"datePublished\":\"2018-01-15T09:19:10+00:00\",\"dateModified\":\"2018-01-15T09:22:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/jehonashqiptare.al\\\/fjala\\\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\\\/\"},\"wordCount\":935,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/jehonashqiptare.al\\\/fjala\\\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/jehonashqiptare.al\\\/fjala\\\/wp-content\\\/uploads\\\/2018\\\/01\\\/ushqimi_futbolli.jpg\",\"articleSection\":[\"Artikuj\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/jehonashqiptare.al\\\/fjala\\\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/jehonashqiptare.al\\\/fjala\\\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\\\/\",\"url\":\"https:\\\/\\\/jehonashqiptare.al\\\/fjala\\\/nje-futbollist-nuk-mund-te-jete-i-suksesshem-nese-nuk-ushqehet-shendetshem\\\/\",\"name\":\"Nj\u00eb futbollist nuk mund t\u00eb jet\u00eb i suksessh\u00ebm, n\u00ebse nuk ushqehet sh\u00ebndetsh\u00ebm - 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