Dhjami, i cili e ka b\u00ebr\u00eb Shqip\u00ebrin\u00eb t\u00eb famshme n\u00eb disa renditje nd\u00ebrkomb\u00ebtare, ku jemi renditur n\u00eb 10 vendet me m\u00eb shum\u00eb obez\u00eb n\u00eb bot\u00eb, dita-dit\u00ebs po kthehet n\u00eb nj\u00eb armik t\u00eb heshtur. Shum\u00eb prej nesh i drejtohen palestr\u00ebs dhe ushtrimeve fizike p\u00ebr t\u00eb eliminuar dhjamin, p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb. Akoma edhe m\u00eb shum\u00eb fillojn\u00eb e b\u00ebjn\u00eb vrap maraton\u00eb me shpres\u00ebn se do t\u00eb mund t\u00eb heqin kilet e tep\u00ebrta. Problemi, n\u00ebse mund t\u00eb quhet problem \u00ebsht\u00eb se nuk mjafton vet\u00ebm sfilitja trupore! T\u00eb gjith\u00eb fillojn\u00eb shtojn\u00eb pesh\u00eb n\u00eb pjes\u00ebn e mesme trupore kur niveli i kortizolit rritet shum\u00eb. Stresi \u00ebsht\u00eb nj\u00eb keqb\u00ebr\u00ebsit kryesor t\u00eb sekretimit t\u00eb kortizolit. Kur kjo ndodh kortizoli shkat\u00ebrron muskujt e vij\u00ebzuar (lloji i muskujve q\u00eb djegin kalori n\u00eb m\u00ebnyr\u00ebn m\u00eb efikase) e gjithashtu hyn n\u00eb depozitimin e dhjamit n\u00eb zon\u00ebn abdominale. Stresi mund t\u00eb ndikoj\u00eb edhe m\u00eb keq me nj\u00eb diet\u00eb t\u00eb keqe. Personat q\u00eb konsiderojn\u00eb si diet\u00eb mosngr\u00ebnien mund t\u00eb rrisin nivelin e kortizolit ndjesh\u00ebm, duke mos ndryshuar asgj\u00eb me dhjamin e barkut edhe pse nuk marin kalorit\u00eb e zakonshme. Por si mund t\u00eb hiqet lehtas dhe n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme ky dhjam? M\u00eb posht\u00eb do t\u00eb gjeni 6 rrug\u00ebt t\u00eb thjeshta dhe t\u00eb sh\u00ebndetshme p\u00ebr t\u00eb patur nj\u00eb bark t\u00eb shesht\u00eb n\u00eb pak koh\u00eb!<\/p>\n
1. Flini gjum\u00eb<\/strong><\/p>\n N\u00eb rast se jeni nga ata persona q\u00eb e shijojn\u00eb jet\u00ebn e nat\u00ebs, me pun\u00eb apo d\u00ebfrim, duhet t\u00eb ndryshoni. Kur bioritmi juaj \u00ebsht\u00eb “i fikur” t\u00eb gjith\u00eb kan\u00eb tendenca t\u00eb han\u00eb m\u00eb shum\u00eb. Kur jeni t\u00eb lodhur prodhoni m\u00eb shum\u00eb grelin, e cila shkakton d\u00ebshir\u00ebn p\u00ebr sheqerna dhe ushqime t\u00eb tjera q\u00eb shtojn\u00eb dhjam. Mang\u00ebsia e gjumit mund t\u00eb ndryshoj\u00eb edhe prodhimin tuaj hormonal, kjo ndikon\u00eb mbi sasin\u00eb e kortizolit e cila shkakton ndjeshm\u00ebri ndaj insulin\u00ebs, t\u00eb gjitha arsye kryesore n\u00eb shtimin e dhjamit t\u00eb barkut. Nj\u00eb nga gj\u00ebrat m\u00eb t\u00eb mira q\u00eb mund t\u00eb b\u00ebni p\u00ebr trupin tuaj \u00ebsht\u00eb t\u00eb b\u00ebni t\u00eb pakt\u00ebn 7 or\u00eb gjum \u00e7do nat\u00eb.<\/p>\n 2. Shp\u00ebrthime t\u00eb shkurtra energjie<\/strong><\/p>\n Si ta kuptojm\u00eb k\u00ebt\u00eb? 1 000 ushtrime barku \u00e7do nat\u00eb \u00ebsht\u00eb nj\u00eb garanci m\u00eb shum\u00eb q\u00eb t\u00eb keni muskuj t\u00eb fort\u00eb barku, ndoshta m\u00eb t\u00eb fort\u00eb se sa duhet (kush b\u00ebn 1000 ushtrime barku \u00e7do nat\u00eb?!), por kjo nuk \u00ebsht\u00eb ajo q\u00eb d\u00ebshironi. Sepse muskujt tuaj do te forcohen dhe mbi to, do t\u00eb jet\u00eb dhjami i barkut. n\u00eb vend t\u00eb ushtrimeve t\u00eb barkut, b\u00ebni ushtrime fizike q\u00eb v\u00ebn\u00eb n\u00eb pun\u00eb disa grupe muskujsh nj\u00ebher\u00ebsh dhe vazhdimisht punoni me sistemin tuaj kardiovaskular. Provonin pomp\u00ebn statike, kjo b\u00ebhet duke e vendosur veten si n\u00eb pozicion p\u00ebr pompa, por parakrahet i keni t\u00eb vendosur n\u00eb tok\u00eb dhe m\u00eb pas q\u00ebndroni n\u00eb vend. N\u00eb rast se q\u00ebndroni dot p\u00ebr t\u00eb pakt\u00ebn 30 sekonda, at\u00ebher\u00eb p\u00ebrpiquni ta kryeni k\u00ebt\u00eb ushtrim 3 – 4 her\u00eb, n\u00eb rast t\u00eb kundert … luftoni p\u00ebr ate 30 sekond\u00ebsh. Ecja n\u00eb k\u00ebmb\u00eb p\u00ebr t\u00eb pakt\u00ebn 20 minuta \u00e7do dit\u00eb gjthashtu \u00ebsht\u00eb di\u00e7ka e mir\u00eb.<\/p>\n 3. Armiku juaj \u00ebsht\u00eb sheqeri<\/strong><\/p>\n Lufta me dhjamin e tep\u00ebrt \u00ebsht\u00eb n\u00eb 80% t\u00eb saj dit\u00eb e sh\u00ebndetshme. Ulini kalorit\u00eb duke konsumuar m\u00eb shum\u00eb proteina, zarzavate dhe fruta. Mos konsumoni ushqime t\u00eb shpejta, t\u00eb skuqura dhe t\u00eb d\u00ebndura n\u00eb sheqer. N\u00ebse v\u00ebrtet\u00eb nuk u rezistoni t\u00eb \u00ebmblave, konsumoni t\u00ebrsh\u00ebr\u00eb me mjalt, rrush apo fruta t\u00eb tjera t\u00eb \u00ebmbla, Fruktoza \u00ebsht\u00eb nj\u00eb sheqer disa her\u00eb m\u00eb i sh\u00ebndetsh\u00ebm se sa glukoza. Nj\u00eb hile e vog\u00ebl q\u00eb mund t\u00eb b\u00ebni \u00ebsht\u00eb t\u00eb hidhni pak kanell\u00eb n\u00eb kafen\u00eb e m\u00ebngjesit, apo edhe qum\u00ebsht, pasi ajo ndihmon n\u00eb stabilizimin e nivelit t\u00eb sheqerit n\u00eb gjak. Gjithashtu, ngadal\u00ebson ritmin me t\u00eb cilin ushqimi del nga stomaku, duke dh\u00ebn\u00eb ndjesin\u00eb e t\u00eb qendurit t\u00eb ngopur p\u00ebr nj\u00eb koh\u00eb m\u00eb t\u00eb gjat\u00eb.<\/p>\n 4. Vitamina C<\/strong><\/p>\n Si u p\u00ebrmend edhe m\u00eb lart, kur jeni t\u00eb stresuar trupi juaj sekreton m\u00eb shum\u00eb kortizol. Vitamina C ndihmon n\u00eb barazpeshimin e kortizolit. P\u00ebrve\u00e7se nj\u00eb agjent i mir\u00eb kund\u00ebr t\u00eb ftohtit, vitamina C \u00ebsht\u00eb thelb\u00ebsore p\u00ebr prodhimin e karnitin\u00ebs, nj\u00eb element q\u00eb kthen yndyrnat n\u00eb energji. Disa ushqime me vitamin\u00eb C, p\u00ebrve\u00e7 agrumeve, jan\u00eb specat, lakra jeshile dhe kivit.<\/p>\n 5. Hani yndyrna<\/strong><\/p>\n Pik\u00ebrisht! Duhet t\u00eb hani yndyrna p\u00ebr t\u00eb djegur dhjamin. Si u p\u00ebrmend edhe m\u00eb lart\u00eb, sheqeri \u00ebsht\u00eb shkaktar i dhjamosjes dhe jo yndyrnat. Sigurisht, jo t\u00eb ham\u00eb dhjam nga mish i sapo pjekur, por yndyrna t\u00eb sh\u00ebndetshme, si ajo e peshkut, vajit t\u00eb ullirit apo bajameve, arrat etj. Nj\u00eb dor\u00eb e mir\u00eb nga ushqimet e pasura me yndyrna t\u00eb pangopura kan\u00eb shum\u00eb nutrient\u00eb dhe do t’ju mbajn\u00eb t\u00eb ngopur gjat\u00eb dit\u00ebs.<\/p>\n 6. Ulni ritmin e frym\u00ebmarrjes<\/strong><\/p>\n Kjo \u00ebsht\u00eb nj\u00eb metod\u00eb shum\u00eb e thjesht\u00eb t\u00eb cil\u00ebn mund ta praktikoni gjat\u00eb gjith\u00eb dit\u00ebs. Sa her\u00eb q\u00eb e ndjeni vet\u00ebn t\u00eb tensionuar apo n\u00eb siklet, ulni ritmin e frym\u00ebmarrjes. Shumica e njer\u00ebzve kur jan\u00eb n\u00ebn presion kan\u00eb nj\u00eb rit\u00ebm t\u00eb shpejt\u00eb frym\u00ebmarrjeje ose nuk mbushen sa duhet me frym\u00eb. E r\u00ebnd\u00ebsishme \u00ebsht\u00eb t\u00eb b\u00ebn\u00eb nj\u00eb frym\u00ebnxjerrje t\u00eb ngadalt\u00eb. Duke p\u00ebrdorur k\u00ebto praktika, ju nuk do t\u00eb influencoheni nga stresi i pun\u00ebs apo nj\u00eb konflikti t\u00eb \u00e7astit dhe do t\u00eb ndihmoni edhe veten tuaj emocionalisht gjithashtu!<\/p>\n","protected":false},"excerpt":{"rendered":" Dhjami, i cili e ka b\u00ebr\u00eb Shqip\u00ebrin\u00eb t\u00eb famshme n\u00eb disa renditje nd\u00ebrkomb\u00ebtare, ku jemi renditur n\u00eb 10 vendet me m\u00eb shum\u00eb obez\u00eb n\u00eb bot\u00eb, dita-dit\u00ebs po kthehet n\u00eb nj\u00eb armik t\u00eb heshtur. Shum\u00eb prej nesh i drejtohen palestr\u00ebs dhe ushtrimeve fizike p\u00ebr t\u00eb eliminuar dhjamin, p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb. Akoma edhe m\u00eb shum\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":1704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[18],"tags":[],"yoast_head":"\n