{"id":9691,"date":"2022-07-24T16:55:24","date_gmt":"2022-07-24T16:55:24","guid":{"rendered":"https:\/\/blogin.al\/?p=9691"},"modified":"2022-07-24T16:56:06","modified_gmt":"2022-07-24T16:56:06","slug":"si-te-zvogeloni-vellimin-e-barkut-ne-varesi-te-formes-se-tij","status":"publish","type":"post","link":"https:\/\/blogin.al\/?p=9691","title":{"rendered":"Si t\u00eb zvog\u00ebloni v\u00ebllimin e barkut n\u00eb var\u00ebsi t\u00eb form\u00ebs s\u00eb tij"},"content":{"rendered":"\n<p>Shum\u00eb vajza \u00ebnd\u00ebrrojn\u00eb nj\u00eb bark t\u00eb shesht\u00eb. Dikush ndjek nj\u00eb diet\u00eb t\u00eb rrept\u00eb, dhe dikush \u00ebsht\u00eb i angazhuar n\u00eb palest\u00ebr, duke st\u00ebrvitur muskujt e barkut. Sidoqoft\u00eb, jo t\u00eb gjith\u00eb arrijn\u00eb rezultate t\u00eb q\u00ebndrueshme me k\u00ebto mjete. Pse? Arsyeja e akumulimit t\u00eb yndyr\u00ebs n\u00eb bark ndikon n\u00eb m\u00ebnyr\u00ebn m\u00eb t\u00eb mir\u00eb p\u00ebr t\u00eb hequr qafe at\u00eb.<\/p>\n\n\n\n<p>Heqja e yndyr\u00ebs nga barku \u00ebsht\u00eb m\u00eb shum\u00eb sesa thjesht kryerja e qindra l\u00ebvizjeve t\u00eb barkut dhe kufizimi i marrjes s\u00eb ushqimit. Ka metoda t\u00eb tjera, m\u00eb efektive dhe m\u00eb pak kufizuese q\u00eb mund t\u00eb provoni.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"vzdutyy-zhivot\">Barku i shtrir\u00eb<\/h2>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/confettissimo.com\/wp-content\/uploads\/2021\/09\/d0bad0b0d0ba-d183d0bcd0b5d0bdd18cd188d0b8d182d18c-d0bed0b1d18ad0b5d0bc-d0b6d0b8d0b2d0bed182d0b0-d0b2-d0b7d0b0d0b2d0b8d181d0b8d0bcd0be_6131ad9e6f728.jpeg\" alt=\"Si t\u00eb zvog\u00ebloni v\u00ebllimin e barkut n\u00eb var\u00ebsi t\u00eb form\u00ebs s\u00eb tij 2\" class=\"wp-image-77897\"\/><\/figure>\n\n\n\n<p>E ve\u00e7anta e k\u00ebtij lloji \u00ebsht\u00eb se stomaku \u00ebsht\u00eb m\u00eb i shesht\u00eb n\u00eb m\u00ebngjes sesa n\u00eb pasdite. Barku zmadhohet me kalimin e koh\u00ebs dhe kjo \u00ebsht\u00eb p\u00ebr shkak t\u00eb dispepsis\u00eb ose fryrjes. Fryrja ndodh si n\u00eb grat\u00eb e dob\u00ebta ashtu edhe ato mbipesh\u00eb dhe shoq\u00ebrohet me alergji ushqimore, tretje t\u00eb ngadalt\u00eb ose nj\u00eb flor\u00eb t\u00eb pabalancuar t\u00eb zorr\u00ebve.<\/p>\n\n\n\n<p>Ndonj\u00ebher\u00eb fryrja shkaktohet nga ushqimet q\u00eb jemi m\u00ebsuar t\u2019i konsumojm\u00eb rregullisht. N\u00ebse dieta juaj \u00ebsht\u00eb monotone dhe hani gjithmon\u00eb t\u00eb nj\u00ebjtat ushqime, mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb t\u00eb v\u00ebreni nj\u00eb intoleranc\u00eb ushqimore. Intoleranca shkaktohet m\u00eb s\u00eb shpeshti nga laktoza, majaja, alkooli dhe gluteni. \u00cbsht\u00eb m\u00eb mir\u00eb ta p\u00ebrjashtoni k\u00ebt\u00eb nga dieta dhe t\u00eb kaloni n\u00eb perime t\u00eb fresk\u00ebta, peshk, pul\u00eb.<\/p>\n\n\n\n<p>N\u00ebse keni stomak t\u00eb fryr\u00eb, kultivoni zakonet e m\u00ebposhtme t\u00eb sh\u00ebndetshme:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mos hani von\u00eb nat\u00ebn, b\u00ebjeni m\u00ebngjesin tuaj m\u00eb t\u00eb p\u00ebrzem\u00ebrt.<\/li><li>N\u00ebse mundeni, b\u00ebni sh\u00ebtitje pas ngr\u00ebnies.<\/li><li>Pini shum\u00eb uj\u00eb gjat\u00eb gjith\u00eb dit\u00ebs.<\/li><li>Shijoni probiotik\u00eb t\u00eb sh\u00ebndetsh\u00ebm, si\u00e7 \u00ebsht\u00eb kosi, i cili p\u00ebrmir\u00ebson ngarkes\u00ebn bakteriale n\u00eb zorr\u00ebt dhe parandalon dispepsin\u00eb.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"poslerodovoy-zhivot\">Barku pas lindjes<\/h2>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/confettissimo.com\/wp-content\/uploads\/2021\/09\/d0bad0b0d0ba-d183d0bcd0b5d0bdd18cd188d0b8d182d18c-d0bed0b1d18ad0b5d0bc-d0b6d0b8d0b2d0bed182d0b0-d0b2-d0b7d0b0d0b2d0b8d181d0b8d0bcd0be_6131ad9f36560.jpeg\" alt=\"Si t\u00eb zvog\u00ebloni v\u00ebllimin e barkut n\u00eb var\u00ebsi t\u00eb form\u00ebs s\u00eb tij 3\" class=\"wp-image-77898\"\/><\/figure>\n\n\n\n<p>N\u00ebse keni lindur koh\u00ebt e fundit (brenda 2 viteve t\u00eb fundit), \u00ebsht\u00eb e mundur q\u00eb forma e barkut tuaj t\u00eb mos jet\u00eb aq e shesht\u00eb sa ishte para shtatz\u00ebnis\u00eb, dhe pjesa e poshtme mund t\u00eb mbetet konveks. Pas shtatz\u00ebnis\u00eb, mitra b\u00ebhet m\u00eb e r\u00ebnd\u00eb dhe bie posht\u00eb. Dhe zakonisht duhen t\u00eb pakt\u00ebn gjasht\u00eb jav\u00eb q\u00eb stomaku t\u00eb kthehet n\u00eb normalitet, por ndonj\u00ebher\u00eb merr shum\u00eb m\u00eb tep\u00ebr koh\u00eb p\u00ebr tu rikuperuar. Kjo nuk do t\u00eb thot\u00eb q\u00eb ju duhet t\u00eb ushtroheni menj\u00ebher\u00eb pas lindjes. Sipas rekomandimeve t\u00eb mjek\u00ebve, ushtrimet e r\u00ebnda duhet t\u00eb shmangen p\u00ebr tre muaj. Pas lindjes, mos u shqet\u00ebsoni p\u00ebr pesh\u00ebn, por p\u00ebrkushtohuni n\u00eb mir\u00ebqenien e vetes dhe foshnj\u00ebs tuaj.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hani vaj peshku pasi do t\u2019ju \u200b\u200bndihmoj\u00eb t\u00eb digjni yndyr\u00ebn e tep\u00ebrt n\u00eb trupin tuaj. Shtoni avokado, salmon dhe chia n\u00eb diet\u00ebn tuaj. K\u00ebto lloje t\u00eb yndyrave i sigurojn\u00eb trupit shum\u00eb l\u00ebnd\u00eb ushqyese, parandalojn\u00eb lodhjen dhe ndihmojn\u00eb n\u00eb thithjen e vitaminave.<\/li><li>P\u00ebrqendrohuni n\u00eb ushtrimin e muskujve t\u00eb legenit tuaj pas shtatz\u00ebnis\u00eb pasi ato duhet t\u00eb forcohen pas lindjes. K\u00ebto jan\u00eb t\u00eb ashtuquajturat ushtrime Kegel. Ju gjithashtu mund t\u00eb filloni t\u00eb ushtroni muskujt tuaj t\u00eb barkut me miratimin e mjekut tuaj.<\/li><li>Gjumi i dit\u00ebs do t\u00eb rris\u00eb procesin e djegies s\u00eb yndyr\u00ebs.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"zhir-v-nizhney-chasti-zhivota\">Yndyr\u00eb n\u00eb pjes\u00ebn e poshtme t\u00eb barkut<\/h2>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/confettissimo.com\/wp-content\/uploads\/2021\/09\/d0bad0b0d0ba-d183d0bcd0b5d0bdd18cd188d0b8d182d18c-d0bed0b1d18ad0b5d0bc-d0b6d0b8d0b2d0bed182d0b0-d0b2-d0b7d0b0d0b2d0b8d181d0b8d0bcd0be_6131ada0114cc.jpeg\" alt=\"Si t\u00eb zvog\u00ebloni v\u00ebllimin e barkut n\u00eb var\u00ebsi t\u00eb form\u00ebs s\u00eb tij 4\" class=\"wp-image-77899\"\/><\/figure>\n\n\n\n<p>Barku i grave \u00ebsht\u00eb natyrisht m\u00eb i rrumbullakosur se ai i burrave. Indet dhjamore t\u00eb buta shpesh grumbullohen, ve\u00e7an\u00ebrisht n\u00eb pjes\u00ebn e poshtme t\u00eb barkut. Mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb p\u00ebr grat\u00eb me stile jetese stresuese t\u00eb gjejn\u00eb koh\u00eb p\u00ebr palest\u00ebr dhe ushqim t\u00eb sh\u00ebndetsh\u00ebm.<\/p>\n\n\n\n<p>Edhe n\u00ebse keni koh\u00eb p\u00ebr t\u00eb ushtruar, por b\u00ebni gjithmon\u00eb t\u00eb nj\u00ebjtin cik\u00ebl ushtrimesh ose hani ushqime jo t\u00eb sh\u00ebndetshme, nuk do t\u00eb arrini rezultate t\u00eb q\u00ebndrueshme. Barku i posht\u00ebm zmadhohet leht\u00eb, ve\u00e7an\u00ebrisht kur ekspozohet ndaj ushqimit, madje grat\u00eb e holla shpesh kan\u00eb nj\u00eb shtres\u00eb dhjami n\u00eb pjes\u00ebn e poshtme t\u00eb barkut, edhe n\u00ebse ushtrojn\u00eb shum\u00eb.<\/p>\n\n\n\n<p>N\u00ebse doni t\u00eb heqni qafe k\u00ebt\u00eb lloj barku, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb st\u00ebrviteni. Mos b\u00ebni gjithmon\u00eb t\u00eb nj\u00ebjtat l\u00ebvizje, provoni sporte t\u00eb ndryshme, sfidoni veten dhe mbani mend r\u00ebnd\u00ebsin\u00eb e st\u00ebrvitjes me forc\u00eb.<\/p>\n\n\n\n<p>Nj\u00eb diet\u00eb e sh\u00ebndetshme \u00ebsht\u00eb nj\u00eb pjes\u00eb vitale e humbjes s\u00eb yndyr\u00ebs n\u00eb bark. N\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb, ju do t\u00eb parandaloni kapsll\u00ebkun dhe \u00ebnjtjen.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hani m\u00eb shum\u00eb perime jeshile, drith\u00ebra dhe fruta.<\/li><li>Ndryshoni l\u00ebvizjet tuaja t\u00eb barkut. Provoni nj\u00eb st\u00ebrvitje qarkore q\u00eb kombinon forc\u00ebn dhe st\u00ebrvitjen aerobike. K\u00ebto p\u00ebrfshijn\u00eb st\u00ebrvitjen me zinxhir\u00eb dhe k\u00ebrcimin me litar.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kortizolovyy-zhivot\">Barku i kortizolit<\/h2>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/confettissimo.com\/wp-content\/uploads\/2021\/09\/d0bad0b0d0ba-d183d0bcd0b5d0bdd18cd188d0b8d182d18c-d0bed0b1d18ad0b5d0bc-d0b6d0b8d0b2d0bed182d0b0-d0b2-d0b7d0b0d0b2d0b8d181d0b8d0bcd0be_6131ada0d344a.jpeg\" alt=\"Si t\u00eb zvog\u00ebloni v\u00ebllimin e barkut n\u00eb var\u00ebsi t\u00eb form\u00ebs s\u00eb tij 5\" class=\"wp-image-77900\"\/><\/figure>\n\n\n\n<p>Barku i kortizolit ndihet i fort\u00eb, i tensionuar dhe i fryr\u00eb nga diafragma n\u00eb k\u00ebrthiz\u00eb. Zmadhimi i barkut nuk \u00ebsht\u00eb vet\u00ebm p\u00ebr shkak t\u00eb ushqimit t\u00eb pash\u00ebndetsh\u00ebm, por edhe p\u00ebr shkak t\u00eb sekretimit t\u00eb kortizolit, i cili rritet me stresin. Nxitimi intensiv p\u00ebr t\u00eb punuar shpejt \u00e7on n\u00eb rritjen e stresit dhe niveleve t\u00eb kortizolit, duke \u00e7uar n\u00eb ruajtjen e p\u00ebrshpejtuar t\u00eb yndyr\u00ebs.<\/p>\n\n\n\n<p>N\u00ebse konsumoni shum\u00eb kafein\u00eb dhe hani ushqim t\u00eb shpejt\u00eb, nuk keni nj\u00eb orar t\u00eb qart\u00eb, do t\u00eb grumbulloni yndyr\u00eb n\u00eb stomakun tuaj m\u00eb shpejt dhe m\u00eb leht\u00eb. Nj\u00eb m\u00ebnyr\u00eb p\u00ebr t\u00eb parandaluar barkun e kortizolit \u00ebsht\u00eb t\u00eb pushoni m\u00eb shum\u00eb dhe t\u00eb zvog\u00ebloni nivelet tuaja t\u00eb stresit. Lejoni trupin tuaj t\u00eb rregulloj\u00eb sasin\u00eb e kortizolit m\u00eb vete dhe t\u00eb mos vuaj\u00eb nga ankthi.<\/p>\n\n\n\n<p>Si t\u00eb parandaloni barkun e kortizolit:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Duke ngr\u00ebn\u00eb ushqime ushqyese fruta t\u00eb thata si psh arra etj.<\/li><li>Kufizoni marrjen e kafes\u00eb: Dy filxhan\u00eb n\u00eb dit\u00eb jan\u00eb t\u00eb mjaftuesh\u00ebm dhe nuk do t\u00eb ndikojn\u00eb n\u00eb modelin tuaj t\u00eb gjumit n\u00eb asnj\u00eb m\u00ebnyr\u00eb.<\/li><li>B\u00ebhuni aktiv, por shkoni p\u00ebr aktivitete si yoga, Pilates, ose sh\u00ebtitje n\u00eb park.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Shum\u00eb vajza \u00ebnd\u00ebrrojn\u00eb nj\u00eb bark t\u00eb shesht\u00eb. Dikush ndjek nj\u00eb diet\u00eb t\u00eb rrept\u00eb, dhe dikush \u00ebsht\u00eb i angazhuar n\u00eb palest\u00ebr, duke st\u00ebrvitur muskujt e barkut. Sidoqoft\u00eb, jo t\u00eb gjith\u00eb arrijn\u00eb rezultate t\u00eb q\u00ebndrueshme me k\u00ebto mjete. Pse? Arsyeja e akumulimit t\u00eb yndyr\u00ebs n\u00eb bark ndikon n\u00eb m\u00ebnyr\u00ebn m\u00eb t\u00eb mir\u00eb p\u00ebr t\u00eb hequr qafe at\u00eb. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11238,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23,1],"tags":[],"class_list":{"0":"post-9691","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"category-uncategorized"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Si t\u00eb zvog\u00ebloni v\u00ebllimin e barkut n\u00eb var\u00ebsi t\u00eb form\u00ebs s\u00eb tij - blogin.al<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogin.al\/?p=9691\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Si t\u00eb zvog\u00ebloni v\u00ebllimin e barkut n\u00eb var\u00ebsi t\u00eb form\u00ebs s\u00eb tij - blogin.al\" \/>\n<meta property=\"og:description\" content=\"Shum\u00eb vajza \u00ebnd\u00ebrrojn\u00eb nj\u00eb bark t\u00eb shesht\u00eb. Dikush ndjek nj\u00eb diet\u00eb t\u00eb rrept\u00eb, dhe dikush \u00ebsht\u00eb i angazhuar n\u00eb palest\u00ebr, duke st\u00ebrvitur muskujt e barkut. Sidoqoft\u00eb, jo t\u00eb gjith\u00eb arrijn\u00eb rezultate t\u00eb q\u00ebndrueshme me k\u00ebto mjete. Pse? Arsyeja e akumulimit t\u00eb yndyr\u00ebs n\u00eb bark ndikon n\u00eb m\u00ebnyr\u00ebn m\u00eb t\u00eb mir\u00eb p\u00ebr t\u00eb hequr qafe at\u00eb. 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