{"id":38365,"date":"2024-12-03T00:09:07","date_gmt":"2024-12-03T00:09:07","guid":{"rendered":"https:\/\/radiojehona.com\/?p=38365"},"modified":"2024-12-03T00:09:07","modified_gmt":"2024-12-03T00:09:07","slug":"pese-menyra-per-ta-mbajtur-trupin-me-energjik-gjate-dimrit","status":"publish","type":"post","link":"https:\/\/radiojehona.mk\/?p=38365","title":{"rendered":"Pes\u00eb m\u00ebnyra p\u00ebr ta mbajtur trupin m\u00eb energjik gjat\u00eb dimrit"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"852\" src=\"https:\/\/radiojehona.com\/wp-content\/uploads\/2024\/12\/IMG_9658-1024x852.jpeg\" alt=\"\" class=\"wp-image-38366\" srcset=\"https:\/\/radiojehona.mk\/wp-content\/uploads\/2024\/12\/IMG_9658-1024x852.jpeg 1024w, https:\/\/radiojehona.mk\/wp-content\/uploads\/2024\/12\/IMG_9658-300x250.jpeg 300w, https:\/\/radiojehona.mk\/wp-content\/uploads\/2024\/12\/IMG_9658-768x639.jpeg 768w, https:\/\/radiojehona.mk\/wp-content\/uploads\/2024\/12\/IMG_9658.jpeg 1125w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Nd\u00ebrkoh\u00eb q\u00eb n\u00eb stin\u00ebn e dimrit njer\u00ebzit priren t\u00eb ndihen m\u00eb t\u00eb lodhur, ka disa m\u00ebnyra p\u00ebr ta rregulluar k\u00ebt\u00eb gj\u00eb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dietologia, Amy Goodson, ka th\u00ebn\u00eb p\u00ebr The New York Post, se p\u00ebrmes m\u00ebnyr\u00ebs s\u00eb balancuar t\u00eb t\u00eb ngr\u00ebnit ushqim t\u00eb pasur me vlera ushqyese, planifikimit t\u00eb orarit t\u00eb ngr\u00ebnies e ushtrimeve, mund t\u00eb stabilizohet niveli i energjis\u00eb trupore dhe t\u00eb largohen ndjenjat e lodhjes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00ebngjesi me proteina<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Goodson ka rekomanduar se m\u00ebngjesi duhet t\u00eb jet\u00eb i pasur me proteina p\u00ebr ta rritur nivelin e energjis\u00eb t\u00eb trup.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cFillimi i dit\u00ebs me ushqim t\u00eb balancuar q\u00eb p\u00ebrmban proteina n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb fuqizohen muskujt\u201d, ka th\u00ebn\u00eb ajo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ekspert\u00ebt kan\u00eb b\u00ebr\u00eb t\u00eb ditur se m\u00ebngjesi duhet t\u00eb konsumohet n\u00eb or\u00ebn e par\u00eb pas zgjimin nga gjumi, n\u00eb m\u00ebnyr\u00eb q\u00eb metabolizmi t\u00eb jet\u00eb n\u00eb rregull.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nj\u00eb studim q\u00eb \u00ebsht\u00eb b\u00ebr\u00eb n\u00eb vitin 2019, ka sugjeruar se, brenda dit\u00ebs, duhet t\u00eb konsumohen dy deri n\u00eb tri shujta, sidomos m\u00ebngjesi, n\u00eb m\u00ebnyr\u00eb q\u00eb shujta e fundit e dit\u00ebs t\u00eb p\u00ebrfundohet rreth or\u00ebs 15 ose 16 pasdite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00eb ndjekurit e k\u00ebtij orari, mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb nivelin e yndyrave n\u00eb gjak, inflamacionin, si dhe ndjenj\u00ebn e uris\u00eb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stabilizimi i nivelit t\u00eb sheqerit n\u00eb gjak<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Goodson ka th\u00ebn\u00eb se ushqimet q\u00eb balancojn\u00eb nivelin e sheqerit n\u00eb gjak, si frutat e malit, drith\u00ebrat e plota e djathi, mund ta rregullojn\u00eb edhe nivelin e energjis\u00eb trupore.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cFrutat e malit, drith\u00ebrat, djathi e frutat e tjera mund ta mbajn\u00eb energjin\u00eb trupore lart p\u00ebrgjat\u00eb dit\u00ebs\u201d, ka th\u00ebn\u00eb ajo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Niveli i ul\u00ebt i sheqerit ne gjak mund t\u00eb nxis\u00eb lirimin e hormoneve stresuese, t\u00eb cilat priren t\u00eb krijojn\u00eb ndjenjat e lodhjes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ushtrimet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dietologia ka th\u00ebn\u00eb se n\u00eb m\u00ebnyr\u00eb q\u00eb gjaku t\u00eb qarkulloj\u00eb mir\u00eb duhet b\u00ebr\u00eb ushtrime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cB\u00ebni ushtrime, qoft\u00eb edhe vet\u00ebm p\u00ebr pak \u00e7aste. L\u00ebvizjet nxisin qarkullimin e gjakut dhe rregullojn\u00eb energjin\u00eb trupore\u201d, ka th\u00ebn\u00eb Goodson.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gjumi<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Goodson gjithashtu ka theksuar se gjumi luan rol t\u00eb r\u00ebnd\u00ebsish\u00ebm kur b\u00ebhet fjal\u00eb p\u00ebr energjin\u00eb trupore.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ajo ka th\u00ebn\u00eb se rekomandohet t\u00eb flini p\u00ebr 7 deri n\u00eb 9 or\u00eb dhe kjo sipas saj mbron energjin\u00eb trupore.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cPushimi i mir\u00eb e lejon trupin t\u00eb b\u00ebj\u00eb riparimin q\u00eb i duhet duke e larguar lodhjen q\u00eb mund t\u00eb vij\u00eb si pasoj\u00eb e dit\u00ebve t\u00eb shkurtra gjat\u00eb dimrit\u201d, ka th\u00ebn\u00eb dietologia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hidratimi<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Goodson ka th\u00ebn\u00eb se konsumimi i mjaftuesh\u00ebm i ujit e b\u00ebn trupin me energjik dhe nxit organizmin t\u2019i absorboj\u00eb m\u00eb mir\u00eb vlerat ushqyese t\u00eb nevojshme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cHidratimi mb\u00ebshtet tretjen e ushqimin n\u00eb m\u00ebnyr\u00ebn e duhur dhe mban lart\u00eb nivelin e energjis\u00eb. Mundohuni t\u00eb konsumoni 8 deri n\u00eb 10 gota uj\u00eb brenda dit\u00ebs q\u00eb ta mbani lodhjen larg, sidomos gjat\u00eb dimrit\u201d, ka th\u00ebn\u00eb ajo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nd&euml;rkoh&euml; q&euml; n&euml; stin&euml;n e dimrit njer&euml;zit priren t&euml; ndihen m&euml; t&euml; lodhur, ka disa m&euml;nyra p&euml;r ta rregulluar k&euml;t&euml; gj&euml;. Dietologia, Amy Goodson, ka th&euml;n&euml; p&euml;r The New York Post, se p&euml;rmes m&euml;nyr&euml;s s&euml; balancuar t&euml; t&euml; ngr&euml;nit ushqim t&euml; pasur me vlera ushqyese, planifikimit t&euml; orarit t&euml; ngr&euml;nies e ushtrimeve, mund t&euml; stabilizohet [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":38366,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[573],"tags":[],"class_list":["post-38365","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/38365","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=38365"}],"version-history":[{"count":1,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/38365\/revisions"}],"predecessor-version":[{"id":38367,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/38365\/revisions\/38367"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/media\/38366"}],"wp:attachment":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=38365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=38365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=38365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}