{"id":7341,"date":"2018-06-15T23:43:19","date_gmt":"2018-06-15T23:43:19","guid":{"rendered":"http:\/\/revistakuvendi.org\/?p=7341"},"modified":"2018-06-15T23:43:19","modified_gmt":"2018-06-15T23:43:19","slug":"cilat-ushqime-preferohen-per-personat-qe-studiojne-deri-naten-vone","status":"publish","type":"post","link":"https:\/\/revistakuvendi.org\/?p=7341","title":{"rendered":"Cilat ushqime preferohen p\u00ebr personat q\u00eb studiojn\u00eb deri nat\u00ebn von\u00eb ?"},"content":{"rendered":"

Kur kemi parasysh se shum\u00eb persona e sidomos student\u00ebt rrin\u00eb zgjuar deri nat\u00ebn von\u00eb duke studiuar, ve\u00e7mas n\u00eb koh\u00ebn e provimeve, kur rritet edhe stresi, kjo gj\u00eb k\u00ebrkon domosdo energji p\u00ebr t\u00eb p\u00ebrballuar gjumin dhe lodhjen.<\/p>\n

 <\/p>\n

\"\"<\/a>AJSHE LEKA<\/u><\/strong><\/p>\n

Ndoshta kjo list\u00eb e udh\u00ebzimeve nuk do t`ju sjell ndonj\u00eb mrekulli,por ajo q\u00eb do t\u00eb konsumoni gjat\u00eb koh\u00ebs s\u00eb studimeve tuaja, me siguri se do t`ju sjell p\u00ebrfitime t\u00eb mira p\u00ebr t\u00ebardhmen tuaj.<\/p>\n

Disa udh\u00ebzime se \u00e7far\u00eb ushqime ju duhen p\u00ebr energji,p\u00ebrqendrim dhe anti-stres:<\/p>\n

    \n
  1. Mos e anashkaloni vaktin e dark\u00ebs<\/strong><\/li>\n<\/ol>\n

    \u00c7rregullimi i koh\u00ebs s\u00eb t\u00eb ushqyerit shpie n\u00eb tronditjen e ritmeve fiziologjike t\u00eb jet\u00ebs,n\u00eb \u00e7rregullimin e mekanizmave drejtues nervor e hormonal dhe t\u00eb proceseve t\u00eb nd\u00ebrlikuara biokimike e fiziologjike, t\u00eb cil\u00ebt q\u00ebndrojn\u00eb n\u00eb themel t\u00eb tretjes s\u00ebushqimit.<\/p>\n

    Anashkalimi i vaktit t\u00eb dark\u00ebs do t`ju b\u00ebj\u00eb t\u00eb ndiheni t\u00eb pangopur dhe kjo do t\u00eb ndikoj\u00eb n\u00eb zgjedhjen e ushqimit tuaj e sidomos kur e dini q\u00eb keni nj\u00eb studim serioz p\u00ebr t\u00eb b\u00ebr\u00eb,deri nat\u00ebn von\u00eb.<\/p>\n

      \n
    1. Hani ushqime me p\u00ebrmbajtje t\u00ebhekurit<\/strong><\/li>\n<\/ol>\n

      K\u00ebrkoni burime t\u00eb m\u00ebdha t\u00eb hekurit, t\u00eb tilla si m\u00ebl\u00e7ia, veshkat, zemra, frutat e thata, mishi i kuq, vez\u00ebt, midhjet, perimet e gjelbra, fasulet, lakra, spinaqi, thjerr\u00ebzat, rrepkat, kajsia, pjeshkat, kumbullat etj. Pse \u00ebsht\u00eb hekuri kaq i r\u00ebnd\u00ebsish\u00ebm? Sipas Qendr\u00ebs p\u00ebr Kontrollin e S\u00ebmundjeve, hekuri \u00ebsht\u00eb nj\u00eb mineral esencial q\u00eb ndihmon p\u00ebr t\u00eb transportuar oksigjen nga mushk\u00ebrit\u00eb rreth trupit. Pamjaftueshm\u00ebria e hekuritmund t\u00eb ju b\u00ebj\u00eb t\u00eb ndiheni t\u00eb ftoht\u00eb, t\u00eb dob\u00ebt dhe t\u00eb lodhur.<\/p>\n

        \n
      1. Konsumoni ushqime q\u00eb ndihmojn\u00eb p\u00ebrqendrimin e trurit<\/strong><\/li>\n<\/ol>\n

        Ushqimet m\u00eb t\u00eb mira p\u00ebr sh\u00ebndetin e trurit, kujtes\u00ebn dhe p\u00ebrqendrimin, jan\u00eb boronica, avocado, peshku salmon, skumbri dhe sardele, brokoli, farat e kungullit, \u00e7okollata e err\u00ebt, vajii ullirit ekstra i virgj\u00ebr dhe arrat.<\/p>\n

          \n
        1. Konsumoni ushqimet kund\u00ebr stresit<\/strong><\/li>\n<\/ol>\n

          Ushqimet m\u00eb t\u00eb mira kund\u00ebr stresit (antistres) jan\u00eb: avokado,shpargu, gjeldeti, boronica, peshku salmon,t\u00ebrsh\u00ebra, zarzavatet me gjethe, f\u00ebst\u00ebk\u00ebt, specate kuq,\u00e7okollata e zez\u00eb, uji, qajrat bimor\u00eb dhe l\u00ebngjete frutave t\u00eb fresk\u00ebta.<\/p>\n

            \n
          1. Provoni ushqime q\u00eb ju mbajn\u00eb zgjuar<\/strong><\/li>\n<\/ol>\n

            P\u00ebrpos vaktit t\u00eb dark\u00ebs, ku porcioni juaj duhet t\u00eb jet\u00eb i kombinuar me disa nga llojet e ushqimeve t\u00eb cekura m\u00eb lart,ju duhet t\u00eb siguroni edhe nj\u00eb messhujt\u00eb p\u00ebr m\u00eb von\u00eb. N\u00eb k\u00ebt\u00eb messhujt\u00eb mund t\u00eb ket\u00eb ushqime q\u00eb ju mbajn\u00eb zgjuar, si kokoshka, perime t\u00eb fresk\u00ebta t\u00eb pjekura, hummus dhe k\u00ebrpudha,ose shkopinj me djath\u00eb, por me pak yndyr\u00eb,ose kos me yndyr\u00eb t\u00eb ul\u00ebt, me arra ose fara,ose nj\u00eb rrisk\u00eb buk\u00eb t\u00eb mbushur me feta gjeldeti dhe flet\u00eb marule. Mos anashkaloni edhe frutat, si\u00a0 moll\u00eb, dardh\u00eb, rrush, manaferra, pjeshk\u00eb, kivi, banane,hurm\u00eb etj.<\/p>\n

              \n
            1. Ushqimet q\u00eb duhet reduktuar<\/strong><\/li>\n<\/ol>\n

              Shumica e student\u00ebvekonsumojn\u00eb patate t\u00eb skuqura, biskota si dhe ushqime t\u00eb tjera t\u00eb p\u00ebrpunuara, q\u00eb mund t\u00eb sigurojn\u00eb energji t\u00eb menj\u00ebhershme, por kjo energji nuk do t`ju mbaj\u00eb gjat\u00eb.<\/p>\n

              Ushqimet e skuqura do t’ju b\u00ebjn\u00eb t\u00eb p\u00ebrgjumur, sepse sistemi juaj i tretjes duhet t\u00eb punoj\u00eb m\u00eb shum\u00eb se zakonisht p\u00ebr t\u00eb p\u00ebrpunuar yndyrat q\u00eb p\u00ebrmbajn\u00eb k\u00ebto ushqime. Dhe, ushqimi i skuqur nuk do t\u00eb ofroj\u00eb asnj\u00eb lloj favorizimi p\u00ebr organizmin\u00a0 tuaj. Edhe kafeina duhet t\u00eb shmanget. Megjith\u00ebse \u00ebsht\u00eb nj\u00eb stimulues,pa dyshim se do t\u00eb ndiheni edhe m\u00eb t\u00eb lodhur nga p\u00ebrdorimi i kafein\u00ebs. Z\u00ebvend\u00ebsojeniat\u00eb me nj\u00eb filxhan qaj bimor, ose nj\u00eb got\u00eb l\u00ebng frutash t\u00eb fresk\u00ebt.<\/p>\n

              Pirja e ujit \u00ebsht\u00eb nj\u00eb zgjidhje shum\u00eb e drejt\u00eb, duke pasur parasysh se edhe dehidrimi i leht\u00eb mund t\u00eb zgjas\u00eb energjin\u00eb tuaj. Prandaj k\u00ebshillohet q\u00eb t\u00ebpini uj\u00ebgjat\u00eb gjith\u00eb nat\u00ebs, n\u00ebse keni vendosur t\u00eb rrini zgjuar deri von\u00eb. N\u00ebse jeni t\u00eb lodhur nga shija e ujit, at\u00ebher\u00eb shtoni nj\u00eb grusht frutash (si manaferra) ose feta agrume (si limon, portokall) p\u00ebr nj\u00eb shije natyrale t\u00eb \u00ebmb\u00ebl dhe freskuese.<\/p>\n

              …………………………………..<\/p>\n

              Autorja \u00ebsht\u00eb konsulent\u00eb p\u00eb<\/strong>r nutricion dhe dietologji: fb.com\/nutricistedietologe<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

              Kur kemi parasysh se shum\u00eb persona e sidomos student\u00ebt rrin\u00eb zgjuar deri nat\u00ebn von\u00eb duke studiuar, ve\u00e7mas n\u00eb koh\u00ebn e provimeve, kur rritet edhe stresi, kjo gj\u00eb k\u00ebrkon domosdo energji p\u00ebr t\u00eb p\u00ebrballuar gjumin dhe lodhjen.   AJSHE LEKA Ndoshta kjo list\u00eb e udh\u00ebzimeve nuk do t`ju sjell ndonj\u00eb mrekulli,por ajo q\u00eb do t\u00eb konsumoni…<\/p>\n","protected":false},"author":1,"featured_media":7342,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-7341","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mjekesi"],"_links":{"self":[{"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=\/wp\/v2\/posts\/7341","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7341"}],"version-history":[{"count":1,"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=\/wp\/v2\/posts\/7341\/revisions"}],"predecessor-version":[{"id":7343,"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=\/wp\/v2\/posts\/7341\/revisions\/7343"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=\/wp\/v2\/media\/7342"}],"wp:attachment":[{"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7341"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/revistakuvendi.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}