{"id":385113,"date":"2020-07-05T08:00:46","date_gmt":"2020-07-05T06:00:46","guid":{"rendered":"https:\/\/hashtag.al\/?p=385113"},"modified":"2020-07-05T00:23:10","modified_gmt":"2020-07-04T22:23:10","slug":"9-gjerat-i-ndodhin-trupit-tuaj-nese-sterviteni-dhe-nuk-pini-uje-mjaftueshem","status":"publish","type":"post","link":"https:\/\/www.hashtag.al\/index.php\/2020\/07\/05\/9-gjerat-i-ndodhin-trupit-tuaj-nese-sterviteni-dhe-nuk-pini-uje-mjaftueshem\/","title":{"rendered":"9 gj\u00ebrat i ndodhin trupit tuaj n\u00ebse st\u00ebrviteni dhe nuk pini uj\u00eb mjaftuesh\u00ebm","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

\"\"<\/a><\/p>\n

Shum\u00eb njer\u00ebz mendojn\u00eb se \u00ebsht\u00eb keq t\u00eb pini uj\u00eb gjat\u00eb dhe menj\u00ebher\u00eb pas nj\u00eb st\u00ebrvitje. Por shkenc\u00ebtar\u00ebt dhe atlet\u00ebt profesionist\u00eb mendojn\u00eb anasjelltas: ju nuk duhet ta privoni trupin tuaj nga lag\u00ebshtia e nevojshme.<\/span><\/p>\n

Ne do t\u2019ju tregojm\u00eb se \u00e7far\u00eb ndodh me trupin tuaj n\u00ebse injoroni sinjalet e tij dhe nuk pini uj\u00eb.<\/span><\/p>\n

Ju kontribuoni n\u00eb plakjen e l\u00ebkur\u00ebs<\/span><\/strong><\/p>\n

\"\"<\/a><\/p>\n

\u00cbsht\u00eb v\u00ebrtetuar se sportet kan\u00eb nj\u00eb efekt rinovues n\u00eb l\u00ebkur\u00ebn ton\u00eb. Fal\u00eb rrjedh\u00ebs s\u00eb gjakut qelizat e l\u00ebkur\u00ebs pasurohen me oksigjen, rritet prodhimi i kolagjenit dhe rrudhat b\u00ebhen m\u00eb t\u00eb vogla. Trupi yn\u00eb ka nevoj\u00eb p\u00ebr sasin\u00eb e duhur t\u00eb l\u00ebngut p\u00ebr t\u00eb ndihmuar gjakun t\u00eb qarkulloj\u00eb mir\u00eb.<\/span><\/p>\n

Ju humbni uj\u00eb, jo yndyr\u00eb<\/span><\/strong><\/p>\n

\"\"<\/a><\/p>\n

Disa njer\u00ebz mendojn\u00eb se n\u00ebse nuk pin\u00eb uj\u00eb gjat\u00eb ushtrimeve, ata do t\u00eb humbin pesh\u00ebn m\u00eb shpejt. Po, do ta shihni efektin menj\u00ebher\u00eb pas nj\u00eb st\u00ebrvitje. Por, ju nuk humbni yndyr\u00eb t\u00eb tep\u00ebrt, ju humbni uj\u00eb. Dhe sapo t\u00eb pini do t\u00eb tregoni nj\u00eb rezultat t\u00eb ndrysh\u00ebm.<\/span><\/p>\n

Mungesa e ujit nuk na lejon t\u00eb djegim qelizat yndyrore n\u00eb m\u00ebnyr\u00eb efektive. Qarkullimi normal i gjakut q\u00eb pasuron qelizat me oksigjen nuk \u00ebsht\u00eb i mundur p\u00ebr shkak t\u00eb munges\u00ebs s\u00eb ujit.<\/span><\/p>\n

Toksinat q\u00ebndrojn\u00eb n\u00eb trupin ton\u00eb<\/span><\/strong><\/p>\n

\"\"<\/a><\/p>\n

Gjat\u00eb ushtrimeve fizike, trupi yn\u00eb shp\u00ebton nga toksinat p\u00ebrmes rrjedhjes s\u00eb gjakut t\u00eb l\u00ebkur\u00ebs dhe djersitjes s\u00eb r\u00ebnd\u00eb. Por n\u00ebse nuk e furnizoni trupin tuaj me uj\u00eb t\u00eb mjaftuesh\u00ebm, djersitja nuk do t\u00eb jet\u00eb aq e madhe dhe shumica e toksinave do t\u00eb q\u00ebndrojn\u00eb n\u00eb trupin tuaj.<\/span><\/p>\n

Efektiviteti i st\u00ebrvitjes zvog\u00eblohet<\/span><\/strong><\/p>\n

\"\"<\/a><\/p>\n

Shkenc\u00ebtar\u00ebt mendojn\u00eb se dehidratimi ka nj\u00eb ndikim negativ n\u00eb efektivitetin e st\u00ebrvitjes. N\u00ebse humbni 5% t\u00eb l\u00ebngjeve, efektiviteti juaj i st\u00ebrvitjes do t\u00eb zvog\u00eblohet me 30%. N\u00ebse humbni 2% t\u00eb l\u00ebngjeve, kjo do t\u00eb thot\u00eb q\u00eb nuk po e lejoni trupin tuaj t\u00eb djeg\u00eb dhjamin ose t\u00eb rris\u00eb muskujt.<\/span><\/p>\n

Ju filloni t\u00eb provoni dhimbje t\u00eb muskujve<\/span><\/strong><\/p>\n

\"\"<\/a><\/p>\n

Dhimbja e muskujve ndodh pas nj\u00eb st\u00ebrvitje t\u00eb mir\u00eb. Por n\u00ebse nuk pini mjaft uj\u00eb, kjo dhimbje mund t\u00eb zgjas\u00eb m\u00eb shum\u00eb sesa dy dit\u00eb.<\/span><\/p>\n

Mikrotraumet q\u00eb ndodhin gjat\u00eb ushtrimeve mund t\u00eb sh\u00ebrohen vet\u00ebm n\u00ebse fibrat e muskujve marrin proteina dhe karbohidrate. Dhe kjo \u00ebsht\u00eb e mundur vet\u00ebm n\u00ebse ka uj\u00eb t\u00eb mjaftuesh\u00ebm n\u00eb trupin ton\u00eb.<\/span><\/p>\n

Ngarkesa kardiake rritet<\/span><\/strong><\/p>\n

\"\"<\/a><\/p>\n

\u00cbsht\u00eb e v\u00ebshtir\u00eb t\u00eb besohet, por n\u00ebse nuk pini uj\u00eb t\u00eb mjaftuesh\u00ebm gjat\u00eb st\u00ebrvitjeve ka t\u00eb ngjar\u00eb t\u00eb shfaqen \u00ebnjtje. Trupi yn\u00eb ndjen humbjen e l\u00ebngut dhe p\u00ebrpiqet ta ruaj\u00eb at\u00eb. Si rezultat, ndodhin \u00ebnjtje dhe qarqe t\u00eb err\u00ebta n\u00ebn sy.<\/span><\/p>\n

Ndodhin \u00ebnjtje<\/span><\/strong><\/p>\n

\"\"<\/a><\/p>\n

Ne shpesh e ngat\u00ebrrojm\u00eb urin\u00eb me etjen. K\u00ebshtu q\u00eb n\u00ebse nuk pini nd\u00ebrsa b\u00ebni ushtrime dhe ndjeni uri menj\u00ebher\u00eb, trupi juaj ndoshta ka nevoj\u00eb vet\u00ebm p\u00ebr uj\u00eb. S\u00eb pari, pini nj\u00eb got\u00eb uj\u00eb dhe n\u00ebse akoma ndiheni t\u00eb uritur, mos hezitoni t\u00eb hani nj\u00eb meze t\u00eb leht\u00eb.<\/span><\/p>\n

P\u00ebrqendrimi zvog\u00eblohet, lodhja rritet<\/span><\/strong><\/p>\n

 <\/p>\n

Edhe n\u00ebse humbni vet\u00ebm 1-2% t\u00eb l\u00ebngjeve, p\u00ebrqendrimi dhe v\u00ebmendja juaj ulen dhe tensioni dhe lodhja rriten. Dhe kjo shkakton ndjenj\u00ebn e lodhjes s\u00eb vazhdueshme dhe nj\u00eb humor t\u00eb keq.<\/span><\/p>\n

Ju filloni t\u00eb hani m\u00eb shum\u00eb<\/span><\/strong><\/p>\n

\"\"<\/a><\/p>\n

N\u00ebse nuk konsumoni l\u00ebng t\u00eb mjaftuesh\u00ebm, gjaku juaj b\u00ebhet m\u00eb i trash\u00eb dhe venat tuaja ngushtohen p\u00ebr t\u00eb kursyer sasin\u00eb e kufizuar t\u00eb ujit. Si rezultat, puna e zemr\u00ebs rritet sepse p\u00ebrpiqet ta b\u00ebj\u00eb t\u00eb rrjedh\u00eb gjakun e trash\u00eb n\u00ebp\u00ebr venat e ngushta.<\/span><\/p>\n

Kjo mund t\u00eb shkaktoj\u00eb takikardi, gul\u00e7im dhe presion t\u00eb lart\u00eb t\u00eb gjakut. Edhe n\u00ebse jeni t\u00eb sh\u00ebndetsh\u00ebm dhe b\u00ebni k\u00ebto st\u00ebrvitje rregullisht, zemra juaj do t\u00eb vuaj\u00eb gjithsesi.<\/span><\/p>\n

Si duhet t\u00eb pim\u00eb gjat\u00eb nj\u00eb st\u00ebrvitje?<\/span><\/strong><\/p>\n

\"\"<\/a><\/p>\n

Rekomandohet t\u00eb pini rreth 150-250 ml uj\u00eb \u00e7do 15-20 minuta. Gjith\u00e7ka varet nga intensiteti i st\u00ebrvitjes.<\/span><\/p>\n

Shkenc\u00ebtar\u00ebt mendojn\u00eb se duhet t\u00eb pim\u00eb uj\u00eb t\u00eb ftoht\u00eb n\u00eb vend t\u00eb atij t\u00eb ngroht\u00eb p\u00ebr t\u00eb mbajtur t\u00eb balancuar temperatur\u00ebn normale thelb\u00ebsore. N\u00eb k\u00ebt\u00eb rast, \u00ebsht\u00eb m\u00eb e leht\u00eb p\u00ebr trupin ton\u00eb t\u00eb ruaj\u00eb temperatur\u00ebn e duhur gjat\u00eb qarqeve me ngarkes\u00eb t\u00eb lart\u00eb.<\/span><\/p>\n

Pije ujore apo sportive?<\/span><\/strong><\/p>\n

\"\"<\/a>

Green detox smoothie cup and woman lacing running shoes before workout on rainy day. Fitness and healthy lifestyle concept.<\/p><\/div>\n

N\u00ebse b\u00ebni nj\u00eb st\u00ebrvitje t\u00eb shkurt\u00ebr, uji do t\u00eb b\u00ebje mir\u00eb. Por n\u00ebse st\u00ebrvitni m\u00eb shum\u00eb se 2 or\u00eb, \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb zgjidhni nj\u00eb pije sportive.<\/span><\/p>\n

Ai do ta pasuroj\u00eb trupin tuaj me l\u00ebng, karbohidrate dhe minerale q\u00eb do ta furnizojn\u00eb at\u00eb me kalium dhe magnez.<\/span><\/p>\n

Pini 500 uj\u00eb (jo pije sportive) disa or\u00eb para st\u00ebrvitjes. Dhe n\u00ebse pini nj\u00eb pije sportive gjat\u00eb nj\u00eb st\u00ebrvitje, rekomandohet t\u00eb pini uj\u00eb menj\u00ebher\u00eb m\u00eb pas.<\/span><\/p>\n

VINI RE:<\/span> Ky artikull \u00ebsht\u00eb pron\u00eb intelektuale e Supershendeti.com<\/a><\/span><\/strong><\/span><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

Shum\u00eb njer\u00ebz mendojn\u00eb se \u00ebsht\u00eb keq t\u00eb pini uj\u00eb gjat\u00eb dhe menj\u00ebher\u00eb pas nj\u00eb st\u00ebrvitje. Por shkenc\u00ebtar\u00ebt dhe atlet\u00ebt profesionist\u00eb mendojn\u00eb anasjelltas: ju nuk duhet ta privoni trupin tuaj nga lag\u00ebshtia e nevojshme. Ne do t\u2019ju tregojm\u00eb se \u00e7far\u00eb ndodh me trupin tuaj n\u00ebse injoroni sinjalet e tij dhe nuk pini uj\u00eb. Ju kontribuoni n\u00eb […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":30,"featured_media":385115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[],"class_list":["post-385113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fast-foodi"],"gt_translate_keys":[{"key":"link","format":"url"}],"_links":{"self":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts\/385113","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/comments?post=385113"}],"version-history":[{"count":0,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts\/385113\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/media\/385115"}],"wp:attachment":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/media?parent=385113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/categories?post=385113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/tags?post=385113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}