Shpesh her\u00eb mund t\u00eb b\u00ebjm\u00eb pak humor me miqt\u00eb tan\u00eb, por karakteristik\u00eb p\u00ebr banor\u00ebt e gadishullit ballkanik \u00ebsht\u00eb barku i sh\u00ebndosh\u00eb.<\/p>\n
Nj\u00eb sasi e madhe yndyrnash apo sic e themi n\u00eb gjuh\u00ebn e p\u00ebrditshme dhjami grumbullohet n\u00eb pjes\u00ebn e barkut ku gjenden nj\u00ebkoh\u00ebsisht edhe nj\u00eb pjes\u00eb e madhe e organeve jet\u00ebsore si m\u00ebl\u00e7ia, stomaku apo shpretka. P\u00ebrve\u00e7se ana estetike, barku i sh\u00ebndoshe shkakton edhe nj\u00eb s\u00ebr\u00eb problemesh sh\u00ebndet\u00ebsore si s\u00ebmundjet metabolike, diabet i llojit t\u00eb dyt\u00eb, kancer dhe s\u00ebmundje kardiovaskulare.<\/p>\n
\u00c7\u2019ka \u00ebsht\u00eb m\u00eb e keqja, barku i sh\u00ebndosh prodhon m\u00eb shum\u00eb hormone t\u00eb d\u00ebmshme dhe mesazher\u00eb kimik\u00eb se \u00e7\u2019nevojitet n\u00eb organizmin ton\u00eb duke rritur inflamacionin n\u00eb trupin ton\u00eb.<\/p>\n
Por \u00e7far\u00eb e rrit mund\u00ebsin\u00eb e t\u00eb pasurit bark?<\/p>\n
– Mungesa e ushtrimeve fizike<\/p>\n
– Alkooli<\/p>\n
– Diet\u00eb e pasur me yndyrna<\/p>\n
– Gjenet – Menopauza<\/p>\n
– Diet\u00eb e ul\u00ebt me protein<\/p>\n
– Munges\u00eb gjumi<\/p>\n
– Stresi<\/p>\n
Dhe mb\u00ebrrijm\u00eb te \u00e7\u00ebshtja m\u00eb e r\u00ebnd\u00ebsishme: Si ta largojm\u00eb barkun e sh\u00ebndosh\u00eb?<\/p>\n
1. USHTROHU!<\/p>\n
Aktiviteti fizik mund t\u00eb djeg\u00eb nj\u00eb sasi t\u00eb madhe dhjami n\u00eb t\u00eb gjith\u00eb trupin tuaj, por sidomos n\u00eb zon\u00ebn e barkut. Studimet tregojn\u00eb se ushtrimet intensive mund t\u00eb djegin 25%-30% t\u00eb kalorive n\u00eb trupin ton\u00eb.<\/p>\n
Me k\u00ebt\u00eb lloj intensiteti ushtrimesh n\u00eb nj\u00eb koh\u00eb t\u00eb shkurt\u00ebr ju mund t \u2018ja dilni mban\u00eb dhe t\u2019i thoni \u201cMirupafshim!\u201d barkut t\u00eb sh\u00ebndosh\u00eb. Kjo sepse mban nivelin e metabolizmit t\u00eb lart\u00eb edhe pasi kan\u00eb kaluar or\u00eb nga ushtrimet dhe mund t\u2019ju ndihmojn\u00eb t\u00eb nd\u00ebrtoni edhe muskuj.<\/p>\n
2. Flini mir\u00eb<\/p>\n
N\u00ebse po flini m\u00eb pak se 7 or\u00eb n\u00eb nat\u00eb at\u00ebher\u00eb po kontriboni n\u00eb rritjen e barkut tuaj. Mungesa e gjumit po b\u00ebhet nj\u00eb nga arsyet m\u00eb t\u00eb m\u00ebdha t\u00eb problemeve sh\u00ebndet\u00ebsore. Madje, studimet kan\u00eb treguar se 1 n\u00eb 3 persona vuajn\u00eb nga gjumi \u201ci keq\u201d. Ekspert\u00ebt thon\u00eb se mungesa e gjumit \u00e7rregullon hormonet n\u00eb organiz\u00ebm dhe ju ul nivelin e energjis\u00eb p\u00ebr t\u2019u ushtruar. Madje mungesa e gjumit ul nivelin e leptin\u00ebs, hormone q\u00eb jep sinjalin q\u00eb ju jeni ngopur e si pasoj\u00eb, rritet niveli i grelin\u00ebs, hormoni q\u00eb rregullon urin\u00eb. Pra, m\u00eb pak gjum\u00eb, m\u00eb shum\u00eb uri. M\u00eb shum\u00eb uri, bark m\u00eb i sh\u00ebndosh\u00eb. \u00cbsht\u00eb e udh\u00ebs q\u00eb t\u00eb flini her\u00ebt, t\u00eb limitoni konsumin e kafein\u00ebs dhe dremisni pak pasditeve n\u00eb fundjav\u00eb.<\/p>\n
3. Rrini n\u00eb diell<\/p>\n
Sipas nj\u00eb studimi, rrezet blu t\u00eb diellit apo drita e diellit q\u00eb ne shohim me an\u00eb t\u00eb syrit dep\u00ebrton thell\u00eb n\u00eb l\u00ebkur\u00eb dhe arrin qelizat dhjamore duke i zvog\u00ebluar dhe tkurrur zonat lipide t\u00eb tyre.<\/p>\n
Me an\u00eb t\u00eb rrezeve t\u00eb diellit, k\u00ebto zona shk\u00ebputen nga qeliza dhe si rrjedhoj\u00eb, qeliza nuk p\u00ebrmban aq shum\u00eb substanc\u00eb dhjamore sa m\u00eb par\u00eb. E duke qen\u00eb m\u00eb e vog\u00ebl n\u00eb p\u00ebrmas\u00eb, organizmi e ka m\u00eb t\u00eb leht\u00eb ta largoj\u00eb.<\/p>\n
Jo vet\u00ebm q\u00eb merrni vitamin D, por edhe mund t\u00eb largoni pak dhjam nga trupi juaj n\u00ebse q\u00ebndroni n\u00eb diell.<\/p>\n
4. Konsumoni m\u00eb shum\u00eb protein<\/p>\n
Duhet t\u00eb dini q\u00eb proteinat b\u00ebjn\u00eb m\u00eb shum\u00eb sesa nd\u00ebrtimin e muskujve.<\/p>\n
Prova t\u00eb fundit kan\u00eb treguar se proteinat reduktojn\u00eb urin\u00eb p\u00ebr ushqime n\u00eb 60% dhe rrit metabolizmin tuaj duke djegur 80-100 kalori n\u00eb dit\u00eb. Metaboliz\u00ebm i madh n\u00ebnkupton m\u00eb shum\u00eb kalori t\u00eb djegura dhe bel m\u00eb i holl\u00eb.<\/p>\n
Jo vet\u00ebm kaq, por konsumimi i proteinave e ngop organizmin duke i hequr d\u00ebshir\u00ebn p\u00ebr t\u00eb marr\u00eb m\u00eb shum\u00eb kalori.<\/p>\n
5. Largoni stresin<\/p>\n
Stresi rrit n\u00eb organiz\u00ebm nivelin e kortisolit, i cili \u00ebsht\u00eb nj\u00eb hormon q\u00eb ngadal\u00ebson funksionet e tjera t\u00eb trupit p\u00ebr t\u00eb t\u00eb l\u00ebn\u00eb t\u00eb p\u00ebrq\u00ebndrohesh.<\/p>\n
Kur niveli i kortisolit rritet, rritet edhe oreksi, ndryshon metabolizmi dhe trupit i mb\u00ebrrin mesazhi se duhet t\u00eb magazinoj\u00eb m\u00eb shum\u00eb qeliza dhjamore.<\/p>\n
Sipas nj\u00eb studimi t\u00eb kryer n\u00eb vitin 2018, niveli i lart\u00eb i kortisolit lidhet ngisht\u00eb me obezitetin abdominal, pra n\u00eb zon\u00ebn e barkut.<\/p>\n
Meq\u00eb nuk ka nj\u00eb formul\u00eb si t\u00eb largojm\u00eb stresin p\u00ebrgjithmon\u00eb, po ju tregojm\u00eb disa m\u00ebnyra si ta reduktoni:<\/b><\/p>\n
– Krijoni<\/p>\n
– B\u00ebni joga<\/p>\n
– Meditoni<\/p>\n
– Lexoni<\/p>\n
– Bashk\u00ebbisedoni me t\u00eb tjer\u00eb<\/p>\n
– Pini \u00e7ajra qet\u00ebsues<\/p>\n
– M\u00ebsoni t\u00eb thoni \u201cJo\u201d<\/p>\n
6. Ngrini pesha<\/p>\n
Ngritja e peshave \u00ebsht\u00eb metoda nr.1 p\u00ebr t\u00eb ndryshuar trupin ton\u00eb.<\/p>\n
Kjo sepse ngritja e peshave mund t\u00eb stimuloj\u00eb rritjen e muskujve dhe nxit metabolizmin. Shkak p\u00ebr k\u00ebt\u00eb b\u00ebhet djegia q\u00eb muskujt i b\u00ebjn\u00eb kalorive n\u00eb nj\u00eb koh\u00eb shum\u00eb t\u00eb shkurt\u00ebr.<\/p>\n
Nj\u00eb studim tregon sesi 24 jav\u00eb ushtrime mund t\u00eb rrisin metabolizmin me 9% te meshkujt dhe rreth 4% te femrat.<\/p>\n
Ngritja e peshave n\u00eb vetvete djeg kalori n\u00eb m\u00ebnyr\u00eb t\u00eb shpejt\u00eb \u2013 p\u00ebr aq koh\u00eb peshat q\u00eb po p\u00ebrdorni jan\u00eb mjaftuesh\u00ebm p\u00ebr t\u2019ju \u201cmunduar\u201d sado pak.<\/p>\n
7. Konsumoni m\u00eb shum\u00eb fibra<\/p>\n
Fibrat ju ndihmojn\u00eb t\u00eb ndiheni t\u00eb ngopur dhe t\u00eb mbani t\u00eb ul\u00ebt nivelin e kalorive n\u00eb organiz\u00ebm.<\/p>\n
Por jo t\u00eb gjitha fibrat jan\u00eb nj\u00ebsoj. Ka fibra t\u00eb tretshme dhe t\u00eb patretshme dhe kjo varet nga veprimi i tyre n\u00eb uj\u00eb.<\/p>\n
Fibrat e tretshme nd\u00ebrveprojn\u00eb me ujin dhe ngadal\u00ebsojn\u00eb boshatisjen e stomakut. Kjo sepse k\u00ebto fibra kur vihen n\u00eb kontakt me ujin, rrisin p\u00ebrmasat dhe kthehen n\u00eb nj\u00eb xhel, i cili \u00ebsht\u00eb i v\u00ebshtir\u00eb p\u00ebr t\u2019u tretur. Si pasoj\u00eb, ju ndiheni m\u00eb t\u00eb ngopur.<\/p>\n
Disa studime kan\u00eb treguar se personat q\u00eb konsumojn\u00eb m\u00eb shum\u00eb fibra t\u00eb tretshme kan\u00eb m\u00eb pak mund\u00ebsi t\u00eb ken\u00eb nj\u00eb \u201ctummy\u201d.<\/p>\n
Ku t\u2019i gjeni k\u00ebto fibra? Moll\u00ebt, luleshtrydhet, t\u00ebrsh\u00ebra, bizelet dhe fasulet jan\u00eb t\u00eb pasura me k\u00ebto fibra.<\/p>\n
8. Llogarisni kalorit\u00eb<\/p>\n
Ndoshta shpesh her\u00eb n\u00ebnvler\u00ebsohet, llogaritja e kalorive mund t\u2019ju ndihmoj\u00eb n\u00eb humbj\u00ebn e pesh\u00ebs. Menaxhimi i konsumit t\u00eb ushqimit \u00ebsht\u00eb m\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb menaxhuar edhe pesh\u00ebn tuaj trupore. Kur merr m\u00eb shum\u00eb kalori sesa djeg, ka m\u00eb shum\u00eb shanse q\u00eb masa juaj trupore t\u00eb rritet. N\u00ebse mban sh\u00ebnim ushqimet q\u00eb konsumon dhe kupton se ku mund t\u00eb b\u00ebsh ndryshime, mund t\u00eb arrini t\u00eb hiqni mas\u00ebn dhjamore t\u00eb tep\u00ebrt n\u00eb pjes\u00ebn e barkut dhe jo vet\u00ebm.<\/p>\n
9. Provoni fasting<\/p>\n
Kjo lloj metode regjimi \u00ebsht\u00eb kthyer n\u00eb nj\u00eb nga metodat m\u00eb trend t\u00eb momentit. Agj\u00ebrimi me nd\u00ebrprerje, ose fasting \u00ebsht\u00eb nj\u00eb plan ushqimimi, ku ti b\u00ebhesh pjes\u00eb e nj\u00eb cikli me periudha agj\u00ebrimi dhe konsumimi. Asnj\u00eb lloj ushqimi nuk hiqet nga lista e vakteve n\u00eb k\u00ebt\u00eb metod\u00eb.<\/p>\n
Pra, theksi vihet te procesi i konsumimit sesa te lloji i ushqimit t\u00eb konsumohet.<\/p>\n
Sipas nj\u00eb studimi, individ\u00ebt humbasin 4-7% t\u00eb madh\u00ebsis\u00eb s\u00eb barkut dhe humbje me 3-5% humbje peshe n\u00eb t\u00eb gjith\u00eb organizmin n\u00eb 3-24 jav\u00eb.<\/p>\n
Gjithashti, ky lloj agj\u00ebrimi ju ndihmon t\u00eb limitoni marrjen e kalorive \u2013 dhe kjo \u00ebsht\u00eb nj\u00eb nga arsyet se pse edhe kjo metod\u00eb \u00ebsht\u00eb efektive.<\/p>","protected":false},"excerpt":{"rendered":"
Shpesh her\u00eb mund t\u00eb b\u00ebjm\u00eb pak humor me miqt\u00eb tan\u00eb, por karakteristik\u00eb p\u00ebr banor\u00ebt e gadishullit ballkanik \u00ebsht\u00eb barku i<\/p>","protected":false},"author":1,"featured_media":1231,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,128],"tags":[],"class_list":["post-1230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-motivim"],"yoast_head":"\n