Ekspert\u00ebt pajtohen q\u00eb vakti i par\u00eb duhet t\u00eb hahet rreth or\u00ebs n\u00ebnt\u00eb ose 10 t\u00eb m\u00ebngjesit. N\u00ebse zgjoheni n\u00eb shtat\u00eb, hani m\u00ebngjes n\u00eb 10, drek\u00eb n\u00eb 14 dhe dark\u00eb rreth or\u00ebs 17 ose 18.Disa njer\u00ebz nuk dalin nga sht\u00ebpia pa ngr\u00ebn\u00eb vaktin m\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm t\u00eb dit\u00ebs. P\u00ebr t\u00eb tjer\u00ebt, megjithat\u00eb, m\u00ebngjesi, p\u00ebr shkak t\u00eb rrethanave, b\u00ebhet drek\u00eb, sepse vaktin e par\u00eb e han\u00eb vet\u00ebm n\u00eb mesdit\u00eb. Pra, cila \u00ebsht\u00eb m\u00eb e mira dhe ku q\u00ebndron e v\u00ebrteta?
\nEkspert\u00ebt thon\u00eb se m\u00ebngjesi \u00ebsht\u00eb nj\u00eb vakt jasht\u00ebzakonisht i r\u00ebnd\u00ebsish\u00ebm. Ju siguron energjin\u00eb q\u00eb ju nevojitet p\u00ebr dit\u00ebn, dhe disa k\u00ebrkime tregojn\u00eb se mund t\u00eb zvog\u00ebloj\u00eb ndjenj\u00ebn e uris\u00eb dhe rrezikun e zhvillimit t\u00eb obezitetit dhe \u00e7rregullimeve t\u00eb tjera metabolike. E gjith\u00eb kjo nuk do t\u00eb thot\u00eb q\u00eb ju duhet t\u00eb hani sapo t\u00eb hapni syt\u00eb.\u201cN\u00ebse jeni t\u00eb uritur n\u00eb m\u00ebngjes, at\u00ebher\u00eb sigurohuni q\u00eb t\u00eb hani, dhe n\u00ebse nuk jeni, \u00ebsht\u00eb mir\u00eb t\u00eb prisni. \u00cbsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme t\u00eb d\u00ebgjoni trupin tuaj\u201d, tha p\u00ebr revist\u00ebn \u201cHealth\u201d dietologia Beth Blustones pran\u00eb Institutit Sh\u00ebndet\u00ebsor Cleveland Clinic. Ajo paralajm\u00ebron se \u00ebsht\u00eb koha e duhur p\u00ebr nj\u00eb vakt kur filloni t\u00eb ndiheni t\u00eb uritur. Asnj\u00ebher\u00eb mos e vononi nj\u00eb vakt, pasi kjo mund t\u2019ju b\u00ebj\u00eb t\u00eb hani nj\u00eb vakt t\u00eb pash\u00ebndetsh\u00ebm.<\/p>\n
Por n\u00ebse keni m\u00ebngjes n\u00eb mesdit\u00eb dhe keni koh\u00eb p\u00ebr vet\u00ebm nj\u00eb vakt m\u00eb shum\u00eb gjat\u00eb dit\u00ebs, at\u00ebher\u00eb kjo do t\u00eb thot\u00eb t\u00eb anashkaloni vaktet. Ju duhet t\u00eb hani t\u00eb pakt\u00ebn \u00e7do kat\u00ebr or\u00eb, shpjegon dietologia Sandra Arevalo pran\u00eb Shoqat\u00ebs Amerikane t\u00eb Diabetit.Ka p\u00ebrjashtime nga rregulli \u201cd\u00ebgjoni trupin tuaj\u201d \u2013 \u00ebsht\u00eb mir\u00eb t\u00eb hani para st\u00ebrvitjes n\u00ebse ushtroheni n\u00eb m\u00ebngjes, sepse mund t\u2019ju ndihmoj\u00eb t\u00eb shmangni hipoglicemin\u00eb. Disa hulumtime tregojn\u00eb se ushtrimet me stomakun bosh do t\u00eb p\u00ebrmir\u00ebsojn\u00eb djegien e yndyr\u00ebs, por kjo nuk do t\u00eb thot\u00eb se gjith\u00e7ka s\u00eb bashku \u00e7on n\u00eb humbje m\u00eb t\u00eb shpejt\u00eb dhe m\u00eb t\u00eb mir\u00eb t\u00eb pesh\u00ebs.<\/p>\n
Si t\u00eb balanconi nj\u00eb vakt?
\nK\u00ebshillohet q\u00eb t\u00eb hani rreth 10 gram\u00eb proteina (kos grek ose dy vez\u00eb) q\u00eb t\u00eb ndiheni t\u00eb ngopur. Yndyrat jan\u00eb gjithashtu t\u00eb r\u00ebnd\u00ebsishme, por \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb shikoni se nga vijn\u00eb ato (arrat, vaj ulliri ekstra i virgj\u00ebr). Shmangni proshut\u00ebn dhe ushqimet e tjera t\u00eb p\u00ebrpunuara. Dhe n\u00eb fillim t\u00eb dit\u00ebs, sigurohuni t\u2019i kushtoni v\u00ebmendje marrjes s\u00eb fibrave p\u00ebr nj\u00eb ndjenj\u00eb t\u00eb ngopjes dhe tretje t\u00eb sh\u00ebndetshme (fruta, perime, drith\u00ebra).<\/p>\n
Sugjerime p\u00ebr ushqime t\u00eb sh\u00ebndetshme dhe \u00e7far\u00eb t\u00eb mos hani!
\nP\u00ebr ta b\u00ebr\u00eb vaktin e par\u00eb t\u00eb sh\u00ebndetsh\u00ebm, \u00ebsht\u00eb mir\u00eb t\u00eb hani k\u00ebto kombinime: kos grek me arra ose fruta, vez\u00eb t\u00eb f\u00ebrguara me disa perime ose smoothie t\u00eb gjelb\u00ebr me gjalp\u00eb arrash. Por \u00ebsht\u00eb edhe m\u00eb e r\u00ebnd\u00ebsishme q\u00eb t\u00eb mos hani m\u00ebngjes \u2013 \u00ebmb\u00eblsir\u00eb apo kafe me pasta t\u00eb \u00ebmbla, sepse do t\u2019ju \u200b\u200bngrej\u00eb energjin\u00eb dhe do ta ul\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb papritur.
\nNxitimi i m\u00ebngjesit \u00ebsht\u00eb nj\u00eb problem i v\u00ebrtet\u00eb dhe p\u00ebr shum\u00eb fajtori m\u00eb i madh \u00ebsht\u00eb arsyeja pse han\u00eb ushqim t\u00eb pash\u00ebndetsh\u00ebm dhe t\u00eb shpejt\u00eb ose nga ana tjet\u00ebr \u2013 nuk han\u00eb m\u00ebngjes. Me pak vullnet t\u00eb mir\u00eb dhe pak koh\u00eb, mund t\u00eb p\u00ebrgatisni m\u00ebngjesin nj\u00eb nat\u00eb m\u00eb par\u00eb.Vez\u00ebt mund t\u2019i rrihni me krip\u00eb dhe piper dhe t\u2019i vendosni n\u00eb frigorifer.
\nPrisni frutat ose p\u00ebrgatitni arrat p\u00ebr kos ose bollgur n\u00eb m\u00ebngjes.
\nNgrini p\u00ebrb\u00ebr\u00ebsit p\u00ebr smoothien tuaj t\u00eb preferuar dhe thjesht p\u00ebrzieni n\u00eb m\u00ebngjes.
\nPo kafeja?
\nNuk duhet t\u00eb hiqni dor\u00eb nga kafeja. N\u00eb doza t\u00eb moderuara, \u00ebsht\u00eb nj\u00eb stimulues i sh\u00ebndetsh\u00ebm. P\u00ebr shumic\u00ebn, kjo do t\u00eb thot\u00eb tre filxhan\u00eb n\u00eb dit\u00eb. Profesioni paralajm\u00ebron se m\u00eb shum\u00eb se kaq mund t\u00eb jet\u00eb i pash\u00ebndetsh\u00ebm, t\u00eb ndikoj\u00eb keq n\u00eb gjumin dhe t\u00eb rris\u00eb presionin e gjakut. \u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb keni kujdes se sa sheqer hidhni n\u00eb kafe.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ekspert\u00ebt pajtohen q\u00eb vakti i par\u00eb duhet t\u00eb hahet rreth or\u00ebs n\u00ebnt\u00eb ose 10 t\u00eb m\u00ebngjesit. N\u00ebse zgjoheni n\u00eb shtat\u00eb, hani m\u00ebngjes n\u00eb 10, drek\u00eb n\u00eb 14 dhe dark\u00eb rreth or\u00ebs 17 ose 18.Disa njer\u00ebz nuk dalin nga sht\u00ebpia pa ngr\u00ebn\u00eb vaktin m\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm t\u00eb dit\u00ebs. P\u00ebr t\u00eb tjer\u00ebt, megjithat\u00eb, m\u00ebngjesi, p\u00ebr shkak t\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":115502,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-115492","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\/115492","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=115492"}],"version-history":[{"count":0,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/115492\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/115502"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=115492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=115492"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=115492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}