{"id":8774,"date":"2016-11-27T22:40:39","date_gmt":"2016-11-27T21:40:39","guid":{"rendered":"http:\/\/www.fjala.info\/?p=8774"},"modified":"2018-03-08T20:26:17","modified_gmt":"2018-03-08T19:26:17","slug":"25-keshillat-me-te-mira-te-te-gjitha-koherave-nga-ekspertet-e-shendetit","status":"publish","type":"post","link":"https:\/\/jehonashqiptare.al\/fjala\/25-keshillat-me-te-mira-te-te-gjitha-koherave-nga-ekspertet-e-shendetit\/","title":{"rendered":"25 k\u00ebshillat m\u00eb t\u00eb mira t\u00eb t\u00eb gjitha koh\u00ebrave nga ekspert\u00ebt e sh\u00ebndetit"},"content":{"rendered":"

Dita<\/strong><\/a>, 27 n\u00ebntor 2016<\/em><\/p>\n

K\u00ebshillat e doktor\u00ebve dhe t\u00eb ekspert\u00ebve m\u00eb t\u00eb mir\u00eb se si t\u00eb dob\u00ebsoheni, t\u00eb ushqeheni sh\u00ebndetsh\u00ebm dhe t\u00eb jetoni gjat\u00eb!<\/strong><\/p>\n

Nj\u00eb diet\u00eb shfaqet, e nj\u00eb tjet\u00ebr zhduket. A u ngjajn\u00eb trendet e dietave, mod\u00ebs s\u00eb veshjeve, dhe a ndryshojn\u00eb ato me t\u00eb nj\u00ebjt\u00ebn shpejt\u00ebsi. Strategjit\u00eb m\u00eb t\u00eb mira p\u00ebr r\u00ebnien nga pesha jan\u00eb ato q\u00eb i rezistojn\u00eb testit t\u00eb koh\u00ebs. M\u00eb posht\u00eb kemi rradhitur 25 k\u00ebshillat m\u00eb t\u00eb mira klasike nga ekspert\u00ebt e sh\u00ebndetit dhe m\u00ebnyr\u00ebs s\u00eb t\u00eb ushqyerit. K\u00ebto strategji jan\u00eb t\u00eb garantuara, q\u00eb nuk dalin kurr\u00eb nga trendi i koh\u00ebs.<\/p>\n

1. Mos e shmangni m\u00ebngjesin<\/strong>
\n\u201cHani m\u00ebngjes. Do t\u2019ju jap\u00eb energji p\u00ebrgjat\u00eb dit\u00ebs dhe do t\u00eb mbaj\u00eb diet\u00ebn tuaj n\u00ebn kontroll,\u201d thot\u00eb doktor Mehmet Oz.<\/p>\n

2. Cop\u00ebtojeni ushqimin, mos e g\u00eblltisni at\u00eb<\/strong>
\n\u201cSidomos kur hani \u00ebmb\u00eblsira p\u00ebrdorni rregullin e 3-shit. Ndajeni ushqimin, hani tre pjes\u00eb dhe m\u00eb pas l\u00ebreni pirunin n\u00eb tavolin\u00eb\u2019.<\/p>\n

3. Vazhdoni t\u00eb digjni kalori<\/strong>
\n\u201cGjat\u00eb ushtrimeve fizike, mos pushoni m\u00eb shum\u00eb se 30 sekonda nd\u00ebrmjet ushtrimeve. Kjo \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr t\u00eb djegur sa m\u00eb shum\u00eb kalori\u2019.<\/p>\n

4. Shmangni ushqimin nat\u00ebn von\u00eb<\/strong>
\n\u201cMbaroni s\u00eb ngr\u00ebni 3 or\u00eb p\u00ebrpara se t\u00eb flini. Metabolizmi juaj ngadal\u00ebsohet dhe n\u00ebse hani pak para se t\u00eb shtriheni p\u00ebr gjum\u00eb, stomaku juaj do ta ket\u00eb t\u00eb v\u00ebshtir\u00eb t\u00eb tres\u00eb ushqimin e konsumuar\u2019.<\/p>\n

5. Mos harroni girat<\/strong>
\n\u201cDuhet patjet\u00ebr t\u00eb rrisni nivelin e ushtrimeve fizike. Duke b\u00ebr\u00eb pak ushtrime p\u00ebr muskujt jo vet\u00ebm q\u00eb tonifikon trupin tuaj, por p\u00ebrshpejton dhe metabolizmin\u2019.<\/p>\n

6. Kontrolloni d\u00ebshirat tuaja<\/strong>
\n\u201cP\u00ebrpara se t\u00eb hani pyesni veten: A jam i uritur? Duhet t\u00eb shmangni ushqimet q\u00eb i shikoni n\u00eb moment dhe ju lind d\u00ebshira p\u00ebr t\u2019i ngr\u00ebn\u00eb\u201d.<\/p>\n

7. B\u00ebni gjum\u00eb t\u00eb mir\u00eb<\/strong>
\n\u201cFlini t\u00eb pakt\u00ebn 6-8 or\u00eb n\u00eb dit\u00eb. Pa nj\u00eb gjum\u00eb t\u00eb mir\u00eb mund t\u00eb keni rezultate jo t\u00eb mira n\u00eb pesh\u00ebn tuaj. Gjithashtu mos harroni t\u00eb b\u00ebni dhe 2-3 minuta ushtrime p\u00ebr frym\u00ebmarrjen gjat\u00eb dit\u00ebs\u201d.<\/p>\n

8. B\u00ebjeni vet\u00eb drek\u00ebn dhe merreni me vete<\/strong>
\n\u201cSipas nj\u00eb studimi t\u00eb kryer n\u00eb vitin 2012, personat me diet\u00eb q\u00eb zgjedhin ta marrin drek\u00ebn me vete t\u00eb pakt\u00ebn nj\u00eb her\u00eb n\u00eb jav\u00eb, kan\u00eb gjasa t\u00eb bien m\u00eb shum\u00eb n\u00eb pesh\u00eb\u201d.<\/p>\n

\"\"<\/p>\n

9. Trajnoni mendjen tuaj<\/strong>
\n\u201cDuhet t\u00eb jeni t\u00eb vet\u00ebdijsh\u00ebm p\u00ebr kilogram\u00ebt q\u00eb synoni t\u00eb bini. Truri i njeriut di ta b\u00ebj\u00eb dallimin mes asaj ku jeni dhe ku doni t\u00eb jeni, k\u00ebshtu q\u00eb duhet t\u00eb jeni m\u00eb specifik\u00eb\u2019.<\/p>\n

10. Konsumoni\u00a0m\u00eb shum\u00eb fruta e perime<\/strong>
\n\u201cHani me rregull. P\u00ebrpiquni t\u00eb konsumoni sa m\u00eb shum\u00eb perime dhe n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb do t\u00eb merrni m\u00eb pak kalori\u201d.<\/p>\n

11. P\u00ebrdorni metoda t\u00eb ndryshme<\/strong>
\n\u201cKa disa metoda q\u00eb ju rikujtojn\u00eb p\u00ebr pesh\u00ebn tuaj. Sipas dietolog\u00ebve ata q\u00eb duan t\u00eb bien n\u00eb pesh\u00eb e masin veten n\u00eb peshore t\u00eb pakt\u00ebn 1 her\u00eb n\u00eb jav\u00eb. 78% e tyre nuk e shmangin kurr\u00eb m\u00ebngjesin. 62% limitojn\u00eb q\u00ebndrimin p\u00ebrpara televizorit deri n\u00eb m\u00eb pak se 10 or\u00eb n\u00eb jav\u00eb\u2019.<\/p>\n

12. Mos u tundoni nga ushqimet mes vakteve<\/strong>
\n\u201cP\u00ebrpiquni t\u00eb hani \u00e7do tre-kat\u00ebr or\u00eb ushqime jo t\u00eb r\u00ebnda sa p\u00ebr t\u2019iu shmangur tundimit,\u201d thot\u00eb dietologia Pamela Peeke.<\/p>\n

13. Konkretizoni synimin tuaj<\/strong>
\n\u201cDuhet t\u00eb jeni t\u00eb v\u00ebmendsh\u00ebm ndaj asaj q\u00eb doni t\u00eb arrini. Si p\u00ebr shembull, t\u00eb b\u00ebni nj\u00eb foto vazhdimisht p\u00ebr t\u00eb par\u00eb rezultatet \u00ebsht\u00eb di\u00e7ka q\u00eb do t\u2019ju mbaj\u00eb t\u00eb motivuar\u201d.<\/p>\n

14. K\u00ebrkoni shum\u00eb nga vetja<\/strong>
\n\u201dDuhet t\u00eb p\u00ebrpiqeni t\u00eb dilni nga zona e rehatis\u00eb p\u00ebrsa i p\u00ebrket zakoneve t\u00eb ngr\u00ebnies\u201d.<\/p>\n

15. Planifikoni \u201cdit\u00ebn e hiles\u201d<\/strong>
\n\u201c\u00cbsht\u00eb e pamundur q\u00eb t\u2019i rezistojm\u00eb p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb d\u00ebshirave tona p\u00ebr ushqime t\u00eb caktuara, k\u00ebshtu q\u00eb programoni nj\u00eb dit\u00eb, q\u00eb t\u00eb konsumoni \u00e7far\u00eb t\u00eb d\u00ebshironi\u201d.<\/p>\n

16. Mbani sh\u00ebnime<\/strong>
\n\u201cMbani nj\u00eb ditar ushqimor. Sipas nj\u00eb studimi t\u00eb kryer n\u00eb vitin 2012, femrat q\u00eb mbajn\u00eb ditar bien m\u00eb shum\u00eb n\u00eb pesh\u00eb se sa ato q\u00eb nuk e p\u00ebrdorin\u2019.<\/p>\n

17. P\u00ebrdorni krah\u00ebt<\/strong>
\n\u201cKur b\u00ebni ushtrimet p\u00ebr r\u00ebnien n\u00eb pesh\u00eb, p\u00ebrdorni edhe krah\u00ebt, me pesha t\u00eb lehta p\u00ebr t\u00eb rritur djegien e kalorive\u201d.<\/p>\n

18. Mos b\u00ebni kurr\u00eb pazar kur jeni t\u00eb uritur<\/strong>
\n\u201cDalja n\u00eb Pazar me stomakun plot \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr t\u00eb marr\u00eb vendime t\u00eb dobishme p\u00ebr ushqimet q\u00eb doni t\u00eb blini\u201d.<\/p>\n

19. Thojini jo pijeve freskuese me sheqer<\/strong>
\n\u201cDuhet t\u2018i thoni jo pijeve freskuese dhe t\u2019i shmangni ato. N\u00ebse pini rregullisht pije freskuese q\u00eb p\u00ebrmbajn\u00eb sheqer muskujt tuaj do ta djegin m\u00eb ngadal\u00eb sh\u00ebndetin\u201d.<\/p>\n

20. Konsumoni fibra dhe proteina<\/strong>
\n\u201cK\u00ebnaqeni veten me sa m\u00eb shum\u00eb perime, arra, fara luledielli dhe proteina, sa q\u00eb t\u00eb ndiheni t\u00eb ngopur p\u00ebr t\u00eb konsumuar ushqime t\u00eb tjera\u201d.<\/p>\n

21. Shmangni krip\u00ebn dhe pijet e gazuar<\/strong>
\n\u201cShmangni natriumin, sepse do ju fryj\u00eb stomakun e do iu b\u00ebj\u00eb t\u00eb bosh p\u00ebr or\u00eb t\u00eb t\u00ebra gjat\u00eb dit\u00ebs\u201d.<\/p>\n

22. P\u00ebrdorni testin e moll\u00ebs<\/strong>
\n\u201cN\u00ebse nuk jeni t\u00eb uritur t\u00eb mjaftuesh\u00ebm sa p\u00ebr t\u00eb ngr\u00ebn\u00eb nj\u00eb moll\u00eb, at\u00ebher\u00eb nuk jeni t\u00eb uritur aspak\u201d.<\/p>\n

23. Mos konsumoni karbohidrate pasdreke<\/strong>
\n\u201cT\u00eb mos konsumosh karbohidrate pas drek\u00ebs \u00ebsht\u00eb nj\u00eb nga rregullat m\u00eb t\u00eb v\u00ebshtira p\u00ebr t\u2019u ndjekur. Por n\u00ebse e ndiqni k\u00ebt\u00eb udh\u00ebzim, at\u00ebher\u00eb do t\u00eb bini n\u00eb pesh\u00eb\u2019.<\/p>\n

24. Vini n\u00eb pun\u00eb matematik\u00ebn<\/strong>
\n\u201cShtojini nj\u00eb zero pesh\u00ebs suaj dhe p\u00ebrdoreni at\u00eb p\u00ebr t\u00eb gjetur sasin\u00eb e kalorive q\u00eb duhet t\u00eb humbni\u201d.<\/p>\n

25. Ecni gjat\u00eb dit\u00ebs<\/strong>
\n\u201cPas \u00e7do vakti mundohuni t\u00eb b\u00ebni nj\u00eb sh\u00ebtitje 15 minuta n\u00eb k\u00ebmb\u00eb p\u00ebr t\u00eb djegur n\u00eb m\u00ebnyr\u00eb t\u00eb shpejt\u00eb 100 kalori\u201d.<\/p>\n","protected":false},"excerpt":{"rendered":"

Dita, 27 n\u00ebntor 2016 K\u00ebshillat e doktor\u00ebve dhe t\u00eb ekspert\u00ebve m\u00eb t\u00eb mir\u00eb se si t\u00eb dob\u00ebsoheni, t\u00eb ushqeheni sh\u00ebndetsh\u00ebm dhe t\u00eb jetoni gjat\u00eb! Nj\u00eb diet\u00eb shfaqet, e nj\u00eb tjet\u00ebr zhduket. A u ngjajn\u00eb trendet e dietave, mod\u00ebs s\u00eb veshjeve, dhe a ndryshojn\u00eb ato me t\u00eb nj\u00ebjt\u00ebn shpejt\u00ebsi. Strategjit\u00eb m\u00eb t\u00eb mira p\u00ebr r\u00ebnien nga […]<\/p>\n","protected":false},"author":1,"featured_media":22188,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,6],"tags":[],"class_list":["post-8774","post","type-post","status-publish","format-standard","has-post-thumbnail","category-artikuj","category-lajme"],"yoast_head":"\n25 k\u00ebshillat m\u00eb t\u00eb mira t\u00eb t\u00eb gjitha koh\u00ebrave nga ekspert\u00ebt e sh\u00ebndetit - 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\/25-keshillat-me-te-mira-te-te-gjitha-koherave-nga-ekspertet-e-shendetit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"25 k\u00ebshillat m\u00eb t\u00eb mira t\u00eb t\u00eb gjitha koh\u00ebrave nga ekspert\u00ebt e sh\u00ebndetit - FJALA e LIR\u00cb\" \/>\n<meta property=\"og:description\" content=\"Dita, 27 n\u00ebntor 2016 K\u00ebshillat e doktor\u00ebve dhe t\u00eb ekspert\u00ebve m\u00eb t\u00eb mir\u00eb se si t\u00eb dob\u00ebsoheni, t\u00eb ushqeheni sh\u00ebndetsh\u00ebm dhe t\u00eb jetoni gjat\u00eb! Nj\u00eb diet\u00eb shfaqet, e nj\u00eb tjet\u00ebr zhduket. A u ngjajn\u00eb trendet e dietave, mod\u00ebs s\u00eb veshjeve, dhe a ndryshojn\u00eb ato me t\u00eb nj\u00ebjt\u00ebn shpejt\u00ebsi. 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