\u00c7do fillim muaji shum\u00eb nga ne i premtojn\u00eb vetes angazhime t\u00eb reja p\u00ebr sa
i p\u00ebrket sh\u00ebndetit.<\/p>\n\n\n\n
Dikush premton t\u00eb nd\u00ebrpres\u00eb duhanin, dikush t\u00eb filloj\u00eb palestr\u00ebn dhe dikush t\u00eb
dob\u00ebsohet. Por, t\u00eb dob\u00ebsohesh pa diet\u00eb \u00ebsht\u00eb e pamundur! M\u00eb posht\u00eb keni diet\u00ebn e num\u00ebrimit t\u00eb kund\u00ebrt ose ndryshe diet\u00ebn \u201c5-4- 3-2-1\u201d!<\/p>\n\n\n\n
B\u00ebhet fjal\u00eb p\u00ebr nj\u00eb diet\u00eb t\u00eb ekuilibruar t\u00eb cil\u00ebn mund ta merrni si loj\u00eb. Merrni mir\u00eb parasysh rregullat e loj\u00ebs dhe luani p\u00ebrball\u00eb vetes tuaj. N\u00ebse jeni lojtar i ndersh\u00ebm, do shihni se si do fitoni n\u00eb peshore!
P\u00ebrpara se t\u00eb filloni diet\u00ebn hidhini nj\u00eb sy k\u00ebtyre llogarive t\u00eb nevojshme p\u00ebr t\u00eb ditur sa kalori duhet t\u00eb jet\u00eb dieta juaj.<\/p>\n\n\n\n
Si t\u2019i p\u00ebrktheni k\u00ebto shifra n\u00eb ushqime dhe vakte?<\/strong><\/p>\n\n\n\n Dieta 5-4-3-2-1!<\/strong> Grupi 5 (grupi i karbohidrateve komplekse)<\/strong><\/p>\n\n\n\n \u2022 1 domate mesatare \u2022 2 kupa pazi t\u00eb fresk\u00ebta Grupi 4 (grupi i karbohidrateve \u2013 amidon)<\/strong> \u2022 1 garuzhde t\u00eb vog\u00ebl fasule, qiqra, thjerr\u00ebza Grupi 3 (grupi i karbohidrateve t\u00eb thjeshta)<\/strong> \u2022 1 fet\u00eb ananas Grupi 2 (grupi i yndyrave) Grupi 1 (grupi i proteinave)<\/strong> M\u00ebngjese:<\/strong> Si do e nd\u00ebrtoni diet\u00ebn tuaj? Nga grupi 5 zgjedhim: \u20221 domate \u20221 kastravec \u20222 kupa sallat\u00eb jeshile \u20222 kunguj \u20221\/2 T\u00eb gjitha ushqimet q\u00eb kemi zgjedhur mund t\u2019i vendosni sipas d\u00ebshir\u00ebs n\u00eb 4 vaktet Mos harroni: P\u00ebr cdo kalori q\u00eb trupi juaj merr nga ushqimi nevojitet 1ml uj\u00eb. Duke supozuar q\u00eb 1\/3 e sasis\u00eb s\u00eb ujit t\u00eb nevojsh\u00ebm plot\u00ebsohet nga ushqime t\u00eb ndryshme, pjesa \u00c7do fillim muaji shum\u00eb nga ne i premtojn\u00eb vetes angazhime t\u00eb reja p\u00ebr sai p\u00ebrket sh\u00ebndetit. Dikush premton t\u00eb nd\u00ebrpres\u00eb duhanin, dikush t\u00eb filloj\u00eb palestr\u00ebn dhe dikush t\u00ebdob\u00ebsohet. Por, t\u00eb dob\u00ebsohesh pa diet\u00eb \u00ebsht\u00eb e pamundur! M\u00eb posht\u00eb keni diet\u00ebn e num\u00ebrimit t\u00eb kund\u00ebrt ose ndryshe diet\u00ebn \u201c5-4- 3-2-1\u201d! B\u00ebhet fjal\u00eb p\u00ebr nj\u00eb diet\u00eb t\u00eb […]<\/p>\n","protected":false},"author":2,"featured_media":28339,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[],"class_list":{"0":"post-21787","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta"},"yoast_head":"\n
M\u00eb posht\u00eb do t\u00eb gjeni nj\u00eb m\u00ebnyr\u00eb praktike duke num\u00ebruar 5-4-3-2- 1\u2026.dhe dieta juaj \u00ebsht\u00eb gati!
Duke grupuar ushqimet me numrat p\u00ebrkat\u00ebs do t\u00eb kuptoni q\u00eb nga grupi me nr. 5 duhet t\u00eb
konsumoni 5 zgjedhje gjat\u00eb dit\u00ebs, nga grupi 4 do t\u00eb duhet t\u00eb konsumoni 4 variante e k\u00ebshtu me radh\u00eb.<\/p>\n\n\n\n
\u2022 1 kup\u00eb lak\u00ebr t\u00eb bardh\u00eb
\u2022 2 kupa sallat\u00eb jeshile
\u2022 5 lakra Brukseli ose 1 lak\u00ebr t\u00eb vog\u00ebl (baby cabbage)
\u2022 1 panxhar t\u00eb kuq
\u2022 1 kup\u00eb brokoli
\u2022 1 kup\u00eb lulelak\u00ebr
\u2022 1 kup\u00eb speca
\u2022 1 kup\u00eb spinaq
\u2022 3 feta pat\u00ebllxhan i pjekur
\u2022 1 kup\u00eb presh
\u2022 1 kup\u00eb mashurka
\u2022 1 qep\u00eb mesatare
\u2022 1 kastravec i t\u00ebr\u00eb
\u2022 2 kunguj mesatar\u00eb
\u2022 2 kupa lakra t\u00eb egra
\u2022 2 kupa qep\u00eb t\u00eb njoma<\/p>\n\n\n\n
\u2022 1\u20442 kup\u00eb l\u00ebng karot\u00eb
\u2022 1\u20442 kup\u00eb l\u00ebng domatesh
SH\u00cbNIM: Ushqimet e grupit t\u00eb m\u00ebsip\u00ebrm mund t\u00eb konsumohen t\u00eb freskta, t\u00eb ziera ose t\u00eb pjekura.
Nga ky grup mund t\u00eb zgjidhen 5 variante t\u00eb ndryshme ose dhe t\u00eb nj\u00ebjta, varet nga preferencat tuaja. Idealja do t\u00eb ishte t\u00eb b\u00ebnit kombinim minimumi t\u00eb dy
ngjyrave t\u00eb ndryshme n\u00eb nj\u00eb vakt.<\/p>\n\n\n\n
\u2022 2 lug\u00eb drith\u00ebrat si t\u00ebrsh\u00ebr\u00eb, drith\u00ebra m\u00ebngjesi me fibra
\u2022 1\/2 kup\u00eb bollgur ose grur\u00eb t\u00eb zier
\u2022 1\/2 kup\u00eb oriz integral t\u00eb zier
\u2022 1\/2 kup\u00eb makarona integrale t\u00eb ziera<\/p>\n\n\n\n
\u2022 1 patate t\u00eb vog\u00ebl
\u2022 1\/2 kup\u00eb misra
\u2022 3 kupa kokoshka t\u00eb b\u00ebra n\u00eb sht\u00ebpi
\u2022 1 fet\u00eb t\u00eb holl\u00eb buk\u00eb t\u00eb zez\u00eb
\u2022 2 feta buk\u00eb t\u00eb thekur tip friganja
\u2022 3 krakera me fibra, pa krip\u00eb
Sh\u00ebnim: Ushqimet e grupit t\u00eb m\u00ebsip\u00ebrm mund t\u00eb konsumohen sic jan\u00eb ose vet\u00ebm t\u00eb ziera n\u00eb uj\u00eb.<\/p>\n\n\n\n
\u2022 1 frut mesatar (portokall, moll\u00eb, dardh\u00eb, hurm\u00eb)
\u2022 1\u20442 qitro
\u2022 1 banane e vog\u00ebl
\u2022 1 kivi
\u2022 1 mandarin\u00eb t\u00eb madhe ose dy t\u00eb vogla
\u2022 1 sheg\u00eb mesatare<\/p>\n\n\n\n
\u2022 1 kup\u00eb fruta pylli
(luleshtrydhe, mana, boronica, kocimare, mucmolla)
\u2022 1\/4 e nj\u00eb pjepri
\u2022 4 kajsi ose 2 t\u00eb thara
\u2022 12 qershi ose rrush
\u2022 2 fiq t\u00eb thar\u00eb
\u2022 2 kumbulla t\u00eb thara
\u2022 1 fet\u00eb shalqi
\u2022 2 lug\u00eb t\u00eb m\u00ebdha stafidhe (rrush t\u00eb that\u00eb)
\u2022 1\u20442 kup\u00eb l\u00ebng frutash t\u00eb shtrydhura
Sh\u00ebnim: Ushqimet e m\u00ebsip\u00ebrme t\u00eb konsumohen si\u00e7 jan\u00eb.<\/p>\n\n\n\n
\u2022 1 lug\u00eb t\u00eb madhe gjalp\u00eb
\u2022 1 lug\u00eb t\u00eb madhe vaj ulliri
\u2022 1 lug\u00eb t\u00eb madhe krem qum\u00ebshti ose djathi
\u2022 1 lug\u00eb t\u00eb madhe majonez\u00eb
\u2022 1 lug\u00eb t\u00eb madhe gjalp\u00eb stikash
\u2022 2 feta avokado
\u2022 10 bajame
\u2022 5 arra
\u2022 20 stika
\u2022 1 lug\u00eb t\u00eb madhe fara
\u2022 10 ullinj
SH\u00cbNIM: K\u00ebto ushqime mund t\u00eb konsumohen sic jan\u00eb ose t\u00eb shtohen n\u00eb gatimet e sallatave dhe ushqimeve t\u00eb tjera.<\/p>\n\n\n\n
\u2022 120gr mish t\u00eb kuq pa dhjam\u00eb
\u2022 150gr mish pule pa l\u00ebkur\u00ebn
\u2022 150gr peshk dhe fruta deti
\u2022 90gr djath\u00eb me m\u00eb pak se 10% yndyr\u00eb
\u2022 3 lug\u00eb t\u00eb m\u00ebdha djath\u00eb t\u00eb grir\u00eb
\u2022 2 vez\u00eb
\u2022 4 feta proshut\u00eb pule
SH\u00cbNIM: Ushqimet e m\u00ebsip\u00ebrme mund t\u00eb gatuhen si\u00e7 jan\u00eb, t\u00eb ziera ose t\u00eb pjekura.
Nj\u00eb variant nga ky grup mund t\u00eb ndahet n\u00eb dy her\u00eb gjat\u00eb dit\u00ebs (p.sh. n\u00ebse do t\u00eb zgjidhni 150gr peshk, mund ta ndani at\u00eb n\u00eb 100gr salmon + 50gr ton n\u00eb uj\u00eb ose + 50 gr fruta deti ose + 1vez\u00eb ose + 30gr djath\u00eb).<\/p>\n\n\n\n
Zgjidhni at\u00eb q\u00eb ju shkon p\u00ebr shtat:
\u2022 1 kup\u00eb qum\u00ebsht pa yndyr\u00eb + 1 fet\u00eb buk\u00eb t\u00eb zez\u00eb + 1 lug\u00eb vaj ulliri + 1lug\u00eb mjalt\u00eb
\u2022 1 kup\u00eb kos pa yndyr\u00eb me pak kastraveca, 1 lug\u00eb t\u00eb madhe t\u00ebrsh\u00ebr\u00eb, 2 arra dhe 1 lug\u00eb t\u00eb vog\u00ebl mjalt\u00eb ose recel boronice
\u2022 1 kup\u00eb qum\u00ebsht me kakao dhe 1 kuadrat t\u00eb vog\u00ebl cokollat\u00eb fondente, 1 vez\u00eb t\u00eb zier
\u2022 1 kup\u00eb kos pa yndyr\u00eb, 1 lug\u00eb t\u00eb vog\u00ebl stafidhe, 2 arra
\u2022 1 got\u00eb qum\u00ebsht, 2 lug\u00eb drith\u00ebra m\u00ebngjesi, 4 bajame, 1 mandarin\u00eb<\/p>\n\n\n\n
Supozojm\u00eb q\u00eb llogarit\u00ebt se digjni 2200kalori n\u00eb dit\u00eb. P\u00ebr t\u00eb r\u00ebn\u00eb nga pesha gjys\u00ebm me
1kg\/jav\u00eb duhet t\u00eb zbrisni 500- 1000 kalori n\u00eb dit\u00eb. Vendosni t\u00eb zbrisni 1000kalori dhe k\u00ebshtu dieta juaj duhet t\u00eb nd\u00ebrtohet prej 1200kalorish\/dit\u00eb.
Fillimishtdo t\u00eb zgjidhni 1 nga 5 m\u00ebngjeset q\u00eb ju kemi sugjeruar.
N\u00eb vazhdim do t\u00eb zgjidhni ushqimet n\u00eb grupet 5-4-3-2-1 sipas numrit p\u00ebrkat\u00ebs.
Provojm\u00eb nj\u00eb shembull p\u00ebr diet\u00eb 1200 kalori\/dit\u00eb:
Zgjedhim m\u00ebngjesin 1: 1 kup\u00eb qum\u00ebsht pa yndyr\u00eb + 1 fet\u00eb buk\u00eb t\u00eb zez\u00eb + 1 lug\u00eb vaj ulliri + 1lug\u00eb mjalt\u00eb<\/p>\n\n\n\n
kupe l\u00ebng karote ose domateje
Nga grupi 4 zgjedhim: \u20221 patate \u20221 fet\u00eb buk\u00eb \u20223 kraker \u20221\/2 kup\u00eb misra ose bizele
Nga grupi 3 zgjedhim: \u20221\/2 kup\u00eb l\u00ebng frutash t\u00eb shtrydhura \u20221 banane \u20221 portokall
Nga grupi 2 zgjedhim: \u20221 lug\u00eb t\u00eb madhe vaj ulliri \u202210 ullinj
Nga grupi 1 zgjedhim: \u2022100gr peshk salmon + 30gr djath\u00eb t\u00eb bardh\u00eb<\/p>\n\n\n\n
e tjera q\u00eb duhet t\u00eb pasojn\u00eb m\u00ebngjesin me diferenc\u00eb 3 or\u00ebsh nga nj\u00ebri \u2013 tjetri. N\u00ebse
do t\u00eb merrni parasysh rregullat q\u00eb caktuam n\u00eb p\u00ebrmbajtjen e vakteve sipas bioritmit ton\u00eb,
dieta do t\u00eb ket\u00eb akoma m\u00eb shum\u00eb rezultat.<\/p>\n\n\n\n
tjet\u00ebr mbetet t\u00eb plot\u00ebsohet me uj\u00eb natyral.
Gjat\u00eb dit\u00ebs \u00ebsht\u00eb mir\u00eb t\u00eb konsumoni 3 kupa \u00e7aj jeshil
Dhe m\u00eb e r\u00ebnd\u00ebsishmja: Hani \u00e7do dit\u00eb n\u00eb t\u00eb nj\u00ebjtat or\u00eb!<\/p>\n","protected":false},"excerpt":{"rendered":"