Dua Te Shendoshem

Pa dyshim, mbipesha eshte fenomen shume i perhapur ne ditet e sotme dhe lufta me te eshte mjaft e veshtire por, per disa njerez, lufta per te shtuar disa kilograme eshte edhe me e veshtire.
Arsyet per te synuar shtimin ne peshe mund te jene te ndryshme si arsye estetike, shendetsore, marrje me sport por edhe per te kapercyer genet “e holla”.
Te jesh pak nen peshe nuk perben ndonje problem serioz sidomos nese ju ndjeheni energjik dhe vital.
Gjithsesi nese deshironi te shtoni ne peshe duhet ta beni ne menyre te shendetshme dhe me mend ne koke.

Eshte ceshtje kalorish por eshte edhe ceshtje nutrientesh

Eshte e rendesishme te marrim ushqime jo vetem te pasura ne kalori por edhe ne vlera ushqyese si vitamina, minerale, fibra dhe antioksidante.

Qe te shendosheni duhet te hani shpesh

Qe te hash me shume sec je mesuar eshte mjaft e veshtire, prandaj kjo duhet te realizohet duke ngrene cdo 2-3 ore. Co vakt dhe mini vakt duhet te permbaje proteina, brume, dhe yndyre, si psh: sanduic me buke te zeze, mish pule, majoneze dhe domate.

Mos prisni te shendosheni brenda javes
Duhet te jemi realist me pritshmerine qe kemi nga momenti qe fillojme nje diete per tu shendoshur. Qellimi yne eshte te shtojme 0,5 – 1kg ne jave, jo me shume!

Per te shtuar mase muskulare

Sportistet qe duan te shtojne mase muskulare duhet te shtojne sasine e proteinave dhe karbohidrateve duke u kujdesur per kombinimin e tyre. Kombini i duhur i nje vakti para dhe pas ushtrimit per muskulaturen eshte shume i rendesishem ne ndertimin e kenaqshem te muskujve. Nje pije proteinike si kakao me qumesht dhe 1 veze e zier jane ideale per tu marre menjehere pas ushtrimit.

Si mund te “hapim oreksin”
Nje shetitje ndihmon gjithmone.
Ecja parpara se te ulemi te hame eshte nje stimulus shume i mire i oreksit. Kur e shihni qe nuk keni shume deshire per te ngrene mund te zgjidhni ushqimet tuaja te preferuara per te konsumuar.
Caji i finokut, i trendelines dhe i xhinxherit mund te sherbejne per te hapur oreksin.

Mos pini uje para dhe gjate ushqimit

Uji duhet konsumuar ne fund te vaktit sepse ze vend ne stomak dhe jep ndjesi ngopjeje.
Nje frut i plote ose i shtrydhur mund te zgjoje disi oreksin.

Ushqime kalorike

Ushqimet me te pasura ne kalori jane ushqimet me permbajtje te larte yndyre. Te tilla jane vaji i ullirit, gjalpi, kremi i djathit, frutat e thata si arrat, bajamet, avokadot dhe farat.
Yndyrnat shtazore kane njesoj kalori por ato permbajne yndyrna te cilat rrisin kolesterolin prandaj duhet bere kujdes me konsumin e tyre.
Pini lengje me kalori si, qumesht, kos, qumesht kokosi dhe fruta te shtrydhura me mjalte ne vend te ujit.
Konsumoni perdite fruta te thara si kajsi, rrush, kumbulla te thara.
Mos e kurseni vajin e ullirit ne sallata, te buka, te patatet dhe te fasulet
Piza me djathe eshte ok. Edhe sanduicet me qofte te bera ne shtepi
Cokollatat fondente, receli dhe mjalti jane aleatet tuaj ne shtimin e kalorive

Menu hiperkalorik:

MENGJES
Tost me krem djathi - djathe kackavall dhe veze te zier
1 gote qumesht*, 1 luge mjalte, 1 banane te pjekur mire – te fruluara
PARADITE
1 leng me: 100ml qumesht kokosi + lule shtrydhe + banane + 1 kupe akullore me vanilje
5 arra

DREKE
Makarona te gatuara me gjalpe, pana, djathe, dhe te shoqeruara me 150gr mish vici ose mish pule, ose peshk, 30gr djathe
Sallate sipas deshires me vaj ulliri dhe djathe
2 feta buke te zeze
1 kupe qershi

PASDREKE
Kos me mjalte, arra
1 cope hallvasi ose kek shtepie ose cokollate fondente ose

DARKE
Oriz jasmine me gjalpe, misra dhe bizele
Supe me patate, brokoli, qumesht dhe krem djathi
Buke thekre
Krem me: ½ kupe krem djathi, 2 luge te medha kos, fruta pylli dhe 1 luge te madhe mjalte ose sheqer pluhur (I perzieni mire deri sa te marre formen e kremit)

PARA GJUMIT
1 gote qumesht kokosi + 1 fete pjeper + 1 pjeshke – te fruluara

*Nese nuk vuani nga yndyrna te larta bulmetin mund ta zgjidhni te plote ne yndyre.

*Qumesht kokosi gjeni ne raftet e ushqimeve nga bota, ne rrjetin e te gjithe supermarketeve Spar.

**Dy dite te javes ne dreke duhen konsumuar fasule te gatuara me pak mish vici dhe vaj ulliri te bollshem. Vajin e ullirit hidheni pasi ti keni hedhur fasulet ne pjate.
Shenim: ky shembull eshte thjesht orientues per persona qe deshirojne te shtojne ne peshe dhe nuk perben keshillim te personalizuar.

Referuar nga Dietologia Blerina Bombaj

English Version


Undoubtedly, overweight is a very widespread phenomenon nowadays, and fighting with it is quite difficult, but for some people, fighting to add a few pounds is even more difficult. The reasons for weight gain may be different as aesthetic, health, sports, but also to overcome the "money" genetics. Being a little underweight does not pose any serious problem especially if you feel energetic and vital. However, if you want to add weight, you should do it in a healthy and thoughtful way. It is a matter of calorie but it is also a matter of nutrients It is important to get food not only rich in calories but also nutritional value such as vitamins, minerals, fiber and antioxidants. To be healthy you have to eat often If you eat more than you are learning it is quite difficult, so this should be done by eating every 2-3 hours. Co meal and mini meal should contain protein, broth, and fat, such as sandwiches with black bread, chicken, mayonnaise and tomatoes. Do not wait to be healthy within the week We need to be realistic with the expectation we have from the moment we start a healthy diet. Our goal is to add 0.5 to 1kg a week, no more! To add muscular mass Sportsmen who want to add muscle mass should increase the amount of protein and carbohydrates by taking care of their combination. The proper combination of a meal before and after exercise for the musculature is very important in the build-up of the pleasing muscle. A protein drink such as milk cocoa and 1 boiled egg is ideal to get it right after the exercise.

How can we "open appetite" A walk always helps. Walking before we sit down is a very good appetite for appetite. When you see that you do not have much desire to eat you can choose your favorite foods to consume. The oocyte of the finkoz, the trendlines and the ginger can serve to open the appetite. Do not drink water before and during food Water should be consumed at the end of the meal because it sticks in the stomach and gives a sense of saturation. A wholemeal or squeezed fruit can slightly overexpose the appetite. Calorie foods Calorie-rich foods are foods with high fat content. Such are olive oil, butter, cheese cream, dried fruits such as walnuts, almonds, avocados and seeds. Animal fats have the same amount of calories but they contain fats that increase cholesterol and should therefore take care of their consumption. Drink caloric juices such as milk, yoghurt, coconut milk and soured honey instead of water. Consume leaking dried fruits like apricots, raisins, dried plums. Do not save the olive oil in salads, bread, potatoes and beans The fairy-tale is ok. Even sandwiches made from home Dark chocolate, recipe and honey are your allies in adding calories

Hyper calorie menu: breakfast Tost with cream cheese - cheese sauce and boiled egg 1 milk glass *, 1 spoonful of honey, 1 baked good-fried banana a.m. 1 juice with: 100ml coconut milk + sultry flower + banana + 1 vanilla ice cream cup 5 nuts lunch Pasta with butter, beans, cheese, and accompanied with 150gr meat or chicken or fish, 30gr cheese Salads with olive oil and cheese 2 slices of black bread 1 cherry cup AFTER LUNCH Yogurt with honey, nuts 1 pound of homemade or chocolate cake or chocolate DARKE Raspberry jasmine rice, maize and peas Potato soup, broccoli, milk and cream cheese Buke thekre Cream with: ½ cup cheese cream, 2 large oats, yoghurt and 1 large spoon of honey or powdered sugar (stir well until creamy) BEFORE YOUR PEOPLE 1 cup coconut milk + 1 teaspoon + 1 peach - fried * If you do not drink high fat dairy can choose full fat. * Coconut milk finds on the food shelves from the world, in the network of all Spar supermarkets. ** Two days of the week at lunch, you should consume cooked beans with a little vichy and rich olive oil. Dump the olive oil after you have put the beans on the plate. Note: This example is just orientation for people who want to add weight and do not have personalized advice. Referred to Dietology Blerina Bombaj