{"id":7721,"date":"2016-02-17T02:04:03","date_gmt":"2016-02-17T01:04:03","guid":{"rendered":"http:\/\/shekulliagency.com\/?p=7721"},"modified":"2016-02-17T02:06:52","modified_gmt":"2016-02-17T01:06:52","slug":"10-menyra-per-te-nxitur-metabolizmin","status":"publish","type":"post","link":"https:\/\/alb.shekulliagency.com\/?p=7721","title":{"rendered":"10 M\u00ebnyra p\u00ebr t\u00eb nxitur metabolizmin"},"content":{"rendered":"

\"cou-4366674\"<\/a>A mund ta p\u00ebrmir\u00ebsoni metabolizmin tuaj?<\/p>\n

Nxitja e metabolizmit \u00ebsht\u00eb di\u00e7ka shum\u00eb e k\u00ebrkuar nga personat q\u00eb kujdesen n\u00eb \u00e7do koh\u00eb p\u00ebr pesh\u00ebn, por shpejt\u00ebsia e diegies s\u00eb kalorive varet nga disa faktor\u00eb. Disa njer\u00ebz trash\u00ebgojn\u00eb nj\u00eb metaboliz\u00ebm t\u00eb shpejt\u00eb. Meshkujt priren t\u00eb djegin m\u00eb shum\u00eb kalori se sa femrat, madje edhe kur jan\u00eb duke pushuar. P\u00ebr disa njer\u00ebz metabolizmi ngadal\u00ebsohet n\u00eb m\u00ebnyr\u00eb t\u00eb dukshme mbas t\u00eb 40-ave. Edhe pse ju s\u2019mund ta kontrolloni mosh\u00ebn, gjinin\u00eb ose genet tuaja, ka disa m\u00ebnyra p\u00ebr t\u00eb rregulluar metabolizmin.<\/p>\n

10- Formoni muskuj
\nTrupi juaj vazhdimisht djeg kalori edhe at\u00ebhere kur ju nuk b\u00ebni asgj\u00eb. Shkalla e metabolizmit kur trupi \u00ebsht\u00eb duke pushuar \u00ebsht\u00eb m\u00eb e lart\u00eb tek personat m\u00eb me shum\u00eb muskuj. \u00c7do kile muskul p\u00ebrdor af\u00ebrsisht 13 kalori n\u00eb dit\u00eb p\u00ebr t\u00eb mir\u00ebmbajtur veten, nd\u00ebrsa \u00e7do kile yndyr\u00eb djeg vet\u00ebm 4 kalori n\u00eb dit\u00eb. Kjo diferenc\u00eb e vog\u00ebl mund t\u00eb rritet me koh\u00ebn. Mbas nj\u00eb seance st\u00ebrvitje t\u00eb fort\u00eb, muskujt aktivizohen n\u00eb t\u00eb gjith\u00eb trupin duke rritur k\u00ebshtu nivelin mesatar metabolik ditor.<\/p>\n

9- Merruni m\u00eb me shum\u00eb st\u00ebrvitje
\nUshtrimet aerobike ndoshta nuk formojn\u00eb muskuj t\u00eb fuqish\u00ebm, por rrisin metabolizmin n\u00eb or\u00ebt mbas nj\u00eb st\u00ebrvitje. Ushtrimet me intesitet t\u00eb lart\u00eb \u00e7ojn\u00eb n\u00eb nj\u00eb nivel metabolik n\u00eb qet\u00ebsi m\u00eb t\u00eb madh e m\u00eb t\u00eb gjat\u00eb se sa st\u00ebrvitja me intesitet t\u00eb ul\u00ebt ose t\u00eb moderuar. P\u00ebr t\u00eb p\u00ebrfituar, provoni q\u00eb gjat\u00eb ecjes t\u00eb p\u00ebrfshini intervale t\u00eb shkurtra vrapimi.<\/p>\n

8- Pini shum\u00eb uj\u00eb
\nTrupi ka nevoj\u00eb p\u00ebr uj\u00eb q\u00eb t\u00eb p\u00ebrpunoj\u00eb kalorit\u00eb. Edhe sikur t\u00eb jeni gjys\u00ebm i dehidratuar, metabolizmi mund t\u00eb ngadal\u00ebsohet. N\u00eb nj\u00eb studim, t\u00eb rriturit q\u00eb pin\u00eb tet\u00eb ose m\u00eb shum\u00eb gota uj\u00eb n\u00eb dit\u00eb, djegin m\u00eb shum\u00eb kalori se sa ata q\u00eb pin\u00eb kat\u00ebr. P\u00ebr t\u00eb q\u00ebndruar t\u00eb hidratuar pini nj\u00eb got\u00eb uj\u00eb ose pije t\u00eb tjera pa sheqer n\u00eb \u00e7do vakt. Gjithashtu, konsumoni fruta t\u00eb fresk\u00ebta dhe perime, t\u00eb cilat p\u00ebrmbajn\u00eb uj\u00eb n\u00eb m\u00ebnyr\u00eb natyrale.<\/p>\n

7- A duhet t\u00eb provoni pije energjike?
\nDisa p\u00ebrb\u00ebr\u00ebs n\u00eb pijet energjike mund ti japin metabolizmit tuaj nj\u00eb shtytje. Ato p\u00ebrmbajn\u00eb kafein\u00eb e cila rrit sasin\u00eb e energjis\u00eb q\u00eb trupi p\u00ebrdor, ato n\u00eb disa raste p\u00ebrmbajn\u00eb edhe taurin\u00eb, nj\u00eb aminoacid. Taurina mund t\u00eb p\u00ebrshpejtoj\u00eb metabolizmin dhe mund t\u2019ju ndihmoj\u00eb t\u00eb digjni kalori. Por, n\u00ebse p\u00ebrdorni k\u00ebto pije mund t\u00eb shkaktoni probleme si; presion t\u00eb lart\u00eb t\u00eb gjakut, ankth dhe probleme me gjumin. Akademia amerikane e pediatris\u00eb nuk i rekomandon k\u00ebto pije p\u00ebr f\u00ebmij\u00ebt dhe adoleshent\u00ebt.<\/p>\n

6- Snack i duhur
\nN\u00ebse hani m\u00eb shpesh mund t\u00eb ndihmoj\u00eb t\u00eb humbni pesh\u00eb. N\u00ebse hani racione t\u00eb m\u00ebdha midis shum\u00eb or\u00ebve, metabolizmi midis vakteve ngadal\u00ebsohet. Ngr\u00ebnia e nj\u00eb snacku t\u00eb vog\u00ebl \u00e7do 3 ose 4 or\u00eb ndihmon metabolizmin t\u00eb funksionoj\u00eb m\u00eb mir\u00eb, k\u00ebshtu ju digjni m\u00eb shum\u00eb kalori gjat\u00eb dit\u00ebs. Shum\u00eb studime kan\u00eb treguar q\u00eb njer\u00ebzit t\u00eb cil\u00ebt han\u00eb snack rregullisht, han\u00eb m\u00eb pak gjat\u00eb vakteve.<\/p>\n

5- P\u00ebrdorni er\u00ebza n\u00eb gatimet tuaja
\nUshqimet pikante kan\u00eb kimikate natyrale t\u00eb cilat mund t\u2019a \u00e7ojn\u00eb metabolizmin n\u00eb nj\u00eb nivel m\u00eb t\u00eb lart\u00eb. Gatimi i ushqimit me nj\u00eb lug\u00eb speca djeg\u00ebs mund t\u00eb nxis\u00eb shkall\u00ebn metabolike. Efekti \u00ebsht\u00eb ndoshta i p\u00ebrkohsh\u00ebm, por n\u00ebse hani ushqim pikant vazhdimisht p\u00ebrfitimet do t\u00eb jen\u00eb t\u00eb dukshme. P\u00ebr nj\u00eb nxitje t\u00eb shpejt\u00eb, p\u00ebrdorni piper n\u00eb pjatat me makarona, speca, dhe \u00e7omlek.<\/p>\n

4- Merrni fuqi nga proteinat
\nTrupi djeg m\u00eb shum\u00eb kalori nga tretja e proteinave sesa nga yndyrnat apo karbohidratet. Si pjes\u00eb e nj\u00eb diete t\u00eb balancuar, z\u00ebv\u00ebnd\u00ebsoni disa nga karbohidratet e varf\u00ebra me ushqime t\u00eb pasura me protein t\u00eb cilat nxisin metabolizmin gjat\u00eb vakteve. Burime t\u00eb mira proteinash jan\u00eb bifteku pa dhjam\u00eb, gjeli i detit, peshku, mishi i bardh\u00eb i pul\u00ebs, arrat, bizelet, veza dhe produket e bulmetit me pak yndyr\u00eb.<\/p>\n

3- Pini pak kafe t\u00eb zez\u00eb
\nN\u00ebse e pini kafen, me siguri g\u00ebzoni p\u00ebrfitimet energjike dhe gjall\u00ebrim t\u00eb p\u00ebrq\u00ebndrimit. E p\u00ebrdorur n\u00eb moderim, nj\u00eb nga p\u00ebrfitimet prej kafes mund t\u00eb jet\u00eb nj\u00eb rritje afat-shkurt\u00ebr n\u00eb nivelin metabolik. Kafeina mund t\u2019ju ndihmoj\u00eb t\u00eb ndiheni m\u00eb pak i lodhur dhe gjithashtu t\u00eb rrisi rezistenc\u00ebn gjat\u00eb st\u00ebrvitjes.<\/p>\n

2- Konsumoni caj jeshil
\nT\u00eb pish \u00e7aj jeshil sjell avantazhet e kombinuara t\u00eb kafein\u00ebs dhe katecin\u00ebs, substanca k\u00ebto q\u00eb rrisin metabolizmin p\u00ebr disa or\u00eb. K\u00ebrkimet sugjerojn\u00eb q\u00eb pirja e 2 deri 4 gota \u00e7aj mund t\u00eb shtyj\u00eb trupin t\u00eb djeg\u00eb 17% m\u00eb shum\u00eb kalori sesa gjat\u00eb nj\u00eb seance me ushtrime n\u00eb m\u00ebnyr\u00eb t\u00eb moderuar intensive p\u00ebr nj\u00eb koh\u00eb t\u00eb shkurt\u00ebr.<\/p>\n

1-M\u00ebnjanoni dietat drastike
\nDietat drastike, t\u00eb cilat p\u00ebrfshijn\u00eb t\u00eb ngr\u00ebnit m\u00eb pak se 1200 kalori n\u00eb dit\u00eb ( p\u00ebr nj\u00eb femer) ose 1800 kalori n\u00eb dit\u00eb (p\u00ebr nj\u00eb mashkull), jan\u00eb t\u00eb d\u00ebmshme p\u00ebr \u00e7do njeri q\u00eb shpreson t\u00eb p\u00ebrshpejtoj\u00eb metabolizmin. M\u00eb s\u00eb shumti ato d\u00ebshtojn\u00eb sepse mund t\u00eb humbisni muskuj, t\u00eb cil\u00ebt n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb ngadal\u00ebsoj\u00eb metabolizmin<\/p>\n","protected":false},"excerpt":{"rendered":"

A mund ta p\u00ebrmir\u00ebsoni metabolizmin tuaj? Nxitja e metabolizmit \u00ebsht\u00eb di\u00e7ka shum\u00eb e k\u00ebrkuar nga personat q\u00eb kujdesen n\u00eb \u00e7do koh\u00eb p\u00ebr pesh\u00ebn, por shpejt\u00ebsia e diegies s\u00eb kalorive varet…<\/p>\n","protected":false},"author":1,"featured_media":7722,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7721","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fokus-kryesore"],"_links":{"self":[{"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/posts\/7721"}],"collection":[{"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7721"}],"version-history":[{"count":1,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/posts\/7721\/revisions"}],"predecessor-version":[{"id":7723,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/posts\/7721\/revisions\/7723"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/media\/7722"}],"wp:attachment":[{"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}