N\u00eb nj\u00eb jet\u00eb t\u00eb p\u00ebrditshme t\u00eb ngarkuar, p\u00ebrgatitja e vakteve t\u00eb sh\u00ebndetshme mund t\u00eb duket e v\u00ebshtir\u00eb. Por ka p\u00ebrb\u00ebr\u00ebs t\u00eb men\u00e7ur q\u00eb mund ta b\u00ebjn\u00eb k\u00ebt\u00eb proces shum\u00eb m\u00eb t\u00eb leht\u00eb, dhe nj\u00eb nga to jan\u00eb farat chia.<\/p>\n\n\n\n
T\u00eb njohura si nj\u00eb \u201csuperushqim\u201d, farat chia jan\u00eb t\u00eb pasura me fibra, proteina dhe acide yndyrore omega-3. K\u00ebto p\u00ebrb\u00ebr\u00ebs ndihmojn\u00eb n\u00eb rritjen e ndjenj\u00ebs s\u00eb ngopjes, frenojn\u00eb d\u00ebshirat p\u00ebr ushqime jo t\u00eb sh\u00ebndetshme dhe p\u00ebrshpejtojn\u00eb metabolizmin, t\u00eb gjitha t\u00eb r\u00ebnd\u00ebsishme p\u00ebr nj\u00eb humbje t\u00eb q\u00ebndrueshme n\u00eb pesh\u00eb.
M\u00eb posht\u00eb jan\u00eb 5 receta t\u00eb rekomanduara nga nutritionist\u00ebt, t\u00eb shpejta dhe t\u00eb shijshme, q\u00eb do t\u2019ju ndihmojn\u00eb t\u00eb humbni pesh\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme:
1.Puding chia me qum\u00ebsht bajame dhe fruta pylli<\/p>\n\n\n\n
P\u00ebrb\u00ebr\u00ebsit:
3 lug\u00eb gjelle fara chia
1 got\u00eb qum\u00ebsht bajame pa sheqer
\u00bd lug\u00eb \u00e7aji mjalt\u00eb (opsionale)
Fruta pylli t\u00eb fresk\u00ebta
P\u00ebrgatitja:
P\u00ebrzieni farat chia me qum\u00ebshtin dhe mjaltin, vendosini n\u00eb frigorifer p\u00ebr 4-5 or\u00eb ose gjat\u00eb nat\u00ebs. Para se ta konsumoni, shtoni fruta sip\u00ebr. \u00cbsht\u00eb nj\u00eb m\u00ebngjes i shpejt\u00eb dhe i sh\u00ebndetsh\u00ebm.<\/p>\n\n\n\n
2.Smoothie me banane, spinaq dhe chia
P\u00ebrb\u00ebr\u00ebsit:
1 banane
1 dor\u00eb spinaq t\u00eb fresk\u00ebt
1 got\u00eb uj\u00eb ose qum\u00ebsht bimor
1 lug\u00eb gjelle fara chia
Pak kanell\u00eb (opsionale)
P\u00ebrgatitja:
Hidhni t\u00eb gjith\u00eb p\u00ebrb\u00ebr\u00ebsit n\u00eb blender dhe p\u00ebrziejini deri sa t\u00eb b\u00ebhet nj\u00eb mas\u00eb homogjene. Ky smoothie \u00ebsht\u00eb i pasur me fibra dhe energji, ideal p\u00ebr m\u00ebngjes ose pas ushtrimeve fizike.<\/p>\n\n\n\n
3.Toptha energjie me chia dhe gjalp\u00eb kikiriku
P\u00ebrb\u00ebr\u00ebsit:
1 got\u00eb t\u00ebrsh\u00ebr\u00eb
\u00bd got\u00eb gjalp\u00eb kikiriku
2 lug\u00eb mjalt\u00eb
1 lug\u00eb gjelle fara chia
1 lug\u00eb \u00e7aji ekstrakt vanilje
P\u00ebrgatitja:
P\u00ebrzieni t\u00eb gjith\u00eb p\u00ebrb\u00ebr\u00ebsit, formoni toptha t\u00eb vegj\u00ebl dhe vendosini n\u00eb frigorifer p\u00ebr 30 minuta. Jan\u00eb ushqim i shpejt\u00eb dhe i sh\u00ebndetsh\u00ebm p\u00ebr gjat\u00eb dit\u00ebs.<\/p>\n\n\n\n
4.Uj\u00eb detox me limon, kastravec dhe fara chia
P\u00ebrb\u00ebr\u00ebsit:
1 lit\u00ebr uj\u00eb
1 limon i prer\u00eb n\u00eb feta
\u00bd kastravec
1 lug\u00eb gjelle fara chia
Pak gjethe mente
P\u00ebrgatitja:
P\u00ebrzieni t\u00eb gjith\u00eb p\u00ebrb\u00ebr\u00ebsit dhe lini ujin n\u00eb frigorifer p\u00ebr 1-2 or\u00eb. Ky \u00ebsht\u00eb nj\u00eb pije freskuese q\u00eb ndihmon tretjen dhe hidratimin.<\/p>\n\n\n\n
5.Qum\u00ebsht i ngroht\u00eb me kanell\u00eb dhe chia p\u00ebr n\u00eb dark\u00eb
P\u00ebrb\u00ebr\u00ebsit:
1 got\u00eb qum\u00ebsht (ose qum\u00ebsht bimor)
\u00bd lug\u00eb \u00e7aji kanell\u00eb
1 lug\u00eb gjelle fara chia
Pak mjalt\u00eb (opsionale)
P\u00ebrgatitja:
Ngrohni qum\u00ebshtin me kanell\u00ebn dhe m\u00eb pas shtoni farat chia. Pini para gjumit p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb dhe metaboliz\u00ebm aktiv gjat\u00eb nat\u00ebs.<\/p>\n\n\n\n
Pse funksionojn\u00eb farat chia p\u00ebr humbje n\u00eb pesh\u00eb?
Farat chia p\u00ebrthithin l\u00ebngjet dhe zmadhohen n\u00eb stomak, duke krijuar ndjenj\u00ebn e ngopjes. Ato jan\u00eb t\u00eb pasura me fibra q\u00eb ndihmojn\u00eb tretjen, proteina q\u00eb mb\u00ebshtesin muskujt dhe yndyra t\u00eb sh\u00ebndetshme q\u00eb rregullojn\u00eb metabolizmin.
N\u00eb vend q\u00eb t\u00eb num\u00ebroni kalori, filloni t\u00eb zgjidhni p\u00ebrb\u00ebr\u00ebs t\u00eb men\u00e7ur. Me k\u00ebto receta t\u00eb thjeshta dhe ushqyese, farat chia mund t\u00eb jen\u00eb aleati juaj i fuqish\u00ebm n\u00eb rrug\u00ebn drejt nj\u00eb jete m\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u00eb nj\u00eb jet\u00eb t\u00eb p\u00ebrditshme t\u00eb ngarkuar, p\u00ebrgatitja e vakteve t\u00eb sh\u00ebndetshme mund t\u00eb duket e v\u00ebshtir\u00eb. Por ka p\u00ebrb\u00ebr\u00ebs t\u00eb men\u00e7ur q\u00eb mund ta b\u00ebjn\u00eb k\u00ebt\u00eb proces shum\u00eb m\u00eb t\u00eb leht\u00eb, dhe nj\u00eb nga to jan\u00eb farat chia. T\u00eb njohura si nj\u00eb \u201csuperushqim\u201d, farat chia jan\u00eb t\u00eb pasura me fibra, proteina dhe acide yndyrore […]<\/p>\n","protected":false},"author":2,"featured_media":62042,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[],"class_list":{"0":"post-62043","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta"},"yoast_head":"\n