Ushqyerja e sh\u00ebndetshme nuk ka t\u00eb b\u00ebj\u00eb me kufizime, humbje drastike n\u00eb pesh\u00eb apo heqjen dor\u00eb t\u00ebr\u00ebsisht nga ushqimet e preferuara. Ushqyerja e sh\u00ebndetshme ka t\u00eb b\u00ebj\u00eb me ndjesin\u00eb e t\u00eb qenit mir\u00eb, plot energji, sh\u00ebndet dhe humor.<\/p>\n
N\u00eb dit\u00ebt e sotme, t\u00eb gjith\u00eb jan\u00eb t\u00eb tejngopur, n\u00eb konflikt dhe konfuz\u00eb nga informacionet dhe k\u00ebshillat q\u00eb mund t\u00eb lexojm\u00eb \u00e7do dit\u00eb. Nj\u00eb her\u00eb del nj\u00eb ekspert q\u00eb thot\u00eb se nj\u00eb ushqim t\u00eb b\u00ebn mir\u00eb, t\u00eb nes\u00ebrmen del tjetri q\u00eb thot\u00eb se t\u00eb b\u00ebn keq. Rekomandohen hapat e m\u00ebposht\u00ebm q\u00eb synojn\u00eb t\u00eb sjellin m\u00eb shum\u00eb kthjellt\u00ebsi n\u00eb mendjen e konsumatorit konfuz por t\u00eb vendosur p\u00ebr t\u00eb ngr\u00ebn\u00eb sh\u00ebndetsh\u00ebm dhe p\u00ebr t\u00eb pasur nj\u00eb mendje dhe trup t\u00eb sh\u00ebndetsh\u00ebm.<\/p>\n
Hani kur ndieni uri fizike<\/p>\n
D\u00ebgjojini sinjalet e trupit. P\u00ebrpara se t\u00eb hani, ndaloni dhe pyeteni veten n\u00ebse ka me t\u00eb v\u00ebrtet\u00eb uri, apo ka arsye t\u00eb tjera si\u00e7 jan\u00eb stresi, m\u00ebrzia, etj q\u00eb nxisin d\u00ebshir\u00ebn e verb\u00ebr p\u00ebr t\u00eb ngr\u00ebn\u00eb. N\u00ebse krijoni nj\u00eb ditar t\u00eb mir\u00ebfillt\u00eb ushqimor do t\u00eb njihni m\u00eb mir\u00eb nevojat dhe modelet tuaja t\u00eb t\u00eb ngr\u00ebnit.<\/p>\n
Hani racione t\u00eb vogla<\/p>\n
Ngr\u00ebnia e tre vakteve t\u00eb vogla s\u00eb bashku me racione t\u00eb sh\u00ebndetshme t\u00eb nd\u00ebrmjetme \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb q\u00eb garanton ngopje afatgjat\u00eb dhe metaboliz\u00ebm prej kampioni. Mos hiqni dor\u00eb nga vaktet sepse n\u00eb vaktin e radh\u00ebs me siguri do ta teproni.<\/p>\n
Hani dhe pini ngadal\u00eb<\/p>\n
Jepini vetes nj\u00eb shans dhe p\u00ebrpiquni t\u00eb kuptoni n\u00ebse ndiheni t\u00eb k\u00ebnaqur edhe pa qen\u00eb t\u00eb ngopur plot\u00ebsisht. Ngadal\u00ebsia ju ndihmon t\u00eb gjeni k\u00ebnaq\u00ebsi tek ushqimi.<\/p>\n
T\u00eb ngr\u00ebnit sh\u00ebndetsh\u00ebm \u00ebsht\u00eb nj\u00eb zgjedhje<\/p>\n
Kujtohuni p\u00ebr ndjenj\u00ebn e mir\u00eb q\u00eb ju l\u00eb nj\u00eb ushqim i sh\u00ebndetsh\u00ebm n\u00eb krahasim me nj\u00eb ushqim t\u00eb shpejt\u00eb e t\u00eb keq. Formula 80\/20 nuk duhet harruar (hani sh\u00ebndetsh\u00ebm n\u00eb 80% t\u00eb koh\u00ebs dhe 20% tjet\u00ebr hani ushqimet p\u00ebr t\u00eb cilat ju \u2018erren syt\u00eb\u2019). Mundohuni t\u00eb p\u00ebrqafoni nj\u00eb qasje pozitive ndaj ushqimit. Mos i kategorizoni ushqimet si t\u00eb mira ose t\u00eb k\u00ebqija por etiketojini ato si \u2018t\u00eb p\u00ebrditshme dhe rast\u00ebsore\u2019 ose \u2018ushqimet 80\/20.\u2019 Nj\u00eb metod\u00eb e till\u00eb do t\u00eb shuaj\u00eb ndjesin\u00eb e fajit q\u00eb shfaqet kur keni ngr\u00ebn\u00eb nj\u00eb \u2018ushqim t\u00eb ndaluar\u2019.<\/p>\n
Mos b\u00ebni asgj\u00eb tjet\u00ebr kur jeni duke ngr\u00ebn\u00eb<\/p>\n
N\u00ebse jeni duke lexuar, punuar apo par\u00eb TV teksa jeni duke ngr\u00ebn\u00eb, me siguri nuk do t\u00eb jeni t\u00eb aft\u00eb t\u00eb kini mendjen n\u00eb pjat\u00eb, dhe nuk do ta shijoni. P\u00ebrtypuni ngadal\u00eb dhe shijoni \u00e7do kafshat\u00eb.<\/p>\n
Lexoni sinjalet e trupit<\/p>\n
N\u00ebse ju ka shkuar mendja p\u00ebr di\u00e7ka t\u00eb \u00ebmb\u00ebl, mundohuni t\u00eb zgjidhni nj\u00eb alternativ\u00eb tjet\u00ebr t\u00eb sh\u00ebndetshme ose n\u00ebse nuk ju gjendet, dor\u00ebzojuni d\u00ebshir\u00ebs por pjes\u00ebrisht. Mos e kufizoni veten. Hani sasi t\u00eb vogla dhe shmangni shp\u00ebrthimet e m\u00ebvonshme.<\/p>\n
Mbani ditar<\/p>\n
P\u00ebrpiquni t\u00eb identifikoni arsyet shpirt\u00ebrore ose mendore q\u00eb ju \u00e7ojn\u00eb drejt ushqimit m\u00eb shpesh se zakonisht. N\u00ebse e b\u00ebni k\u00ebt\u00eb do t\u00eb gjeni edhe zgjidhje m\u00eb t\u00eb sh\u00ebndetshme dhe do t\u00eb jeni m\u00eb t\u00eb p\u00ebrgatitur.<\/p>\n
Furnizime t\u00eb sh\u00ebndetshme<\/p>\n
Mbusheni frigoriferin dhe raftet me ushqime t\u00eb sh\u00ebndetshme, fruta dhe perime q\u00eb mund t\u00eb shihen leht\u00eb me sy dhe mbi t\u00eb gjitha mund t\u00eb kapen menj\u00ebher\u00eb me dor\u00eb.<\/p>\n
Tregoji bot\u00ebs<\/p>\n
Thuaji vetes dhe t\u00eb tjer\u00ebve q\u00eb jeni duke ngr\u00ebn\u00eb sh\u00ebndetsh\u00ebm por nuk jeni n\u00eb diet\u00eb. Do t\u00eb habiteni po t\u00eb m\u00ebsoni se sa e r\u00ebnd\u00eb \u00ebsht\u00eb fjala \u2018diet\u00eb\u2019 p\u00ebr trurin.<\/p>\n
Uria \u00ebsht\u00eb armik<\/p>\n
Mos iu dor\u00ebzo uris\u00eb. Hani p\u00ebrpara se t\u00eb dilni me miqt\u00eb, p\u00ebrndryshe n\u00eb mbr\u00ebmje do t\u00eb kullufisni \u00e7do gj\u00eb q\u00eb do iu dal\u00eb p\u00ebrpara\/AgroWeb<\/p>\n","protected":false},"excerpt":{"rendered":"
Ushqyerja e sh\u00ebndetshme nuk ka t\u00eb b\u00ebj\u00eb me kufizime, humbje drastike n\u00eb pesh\u00eb apo heqjen dor\u00eb t\u00ebr\u00ebsisht nga ushqimet e preferuara. Ushqyerja e sh\u00ebndetshme ka t\u00eb b\u00ebj\u00eb me ndjesin\u00eb e t\u00eb qenit mir\u00eb, plot energji, sh\u00ebndet dhe humor. N\u00eb dit\u00ebt e sotme, t\u00eb gjith\u00eb jan\u00eb t\u00eb tejngopur, n\u00eb konflikt dhe konfuz\u00eb nga informacionet dhe k\u00ebshillat […]<\/p>\n","protected":false},"author":1,"featured_media":105707,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-105706","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi"},"_links":{"self":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/105706","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/comments?post=105706"}],"version-history":[{"count":0,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/105706\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/105707"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=105706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=105706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=105706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}