Mosha.<\/p>\n
Me kalimin e viteve, trupi humbet mas\u00eb muskulore dhe fiton yndyr\u00eb, duke ulur metabolizmin bazal kalorit\u00eb q\u00eb digjen n\u00eb pushim. Tek personat mbi 70 vje\u00e7, ky metaboliz\u00ebm mund t\u00eb jet\u00eb deri n\u00eb 25% m\u00eb i ul\u00ebt se tek t\u00eb rinjt\u00eb.<\/p>\n
Gjenetika. Disa gene ndikojn\u00eb n\u00eb ndjenj\u00ebn e uris\u00eb, ngopjes dhe m\u00ebnyr\u00ebn si trupi p\u00ebrdor energjin\u00eb, duke e b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb ose m\u00eb t\u00eb v\u00ebshtir\u00eb shtimin apo humbjen e pesh\u00ebs.<\/p>\n
Seksi<\/p>\n
Femrat zakonisht kan\u00eb p\u00ebrqindje m\u00eb t\u00eb lart\u00eb yndyre dhe m\u00eb pak muskuj sesa meshkujt, gj\u00eb q\u00eb ul kalorit\u00eb q\u00eb digjen n\u00eb pushim deri n\u00eb 10% m\u00eb pak p\u00ebr t\u00eb nj\u00ebjt\u00ebn gjat\u00ebsi trupore.<\/p>\n
Pesha fillestare.<\/p>\n
Personat me m\u00eb shum\u00eb kilogram\u00eb p\u00ebr t\u00eb humbur shpesh dob\u00ebsohen m\u00eb shpejt n\u00eb fillim, sepse krijojn\u00eb nj\u00eb deficit kalorik m\u00eb t\u00eb madh. Megjithat\u00eb, ritmi ngadal\u00ebsohet sa m\u00eb shum\u00eb afrohet pesha objektiv.<\/p>\n
Cil\u00ebsia e ushqimit.<\/p>\n
Dietat e bazuara n\u00eb ushqime t\u00eb plota fruta, perime, drith\u00ebra t\u00eb plota, bishtajore dhe proteina t\u00eb dob\u00ebta ndihmojn\u00eb m\u00eb shum\u00eb se ushqimet e p\u00ebrpunuara.<\/p>\n
Faktor\u00eb t\u00eb tjer\u00eb.<\/p>\n
Gjumi i dob\u00ebt, stresi, hormonet dhe mikrobioma e zorr\u00ebve ndikojn\u00eb si n\u00eb oreks ashtu edhe n\u00eb m\u00ebnyr\u00ebn si trupi djeg ose ruan kalorit\u00eb.<\/p>\n
Cila \u00ebsht\u00eb dieta m\u00eb e mir\u00eb?<\/p>\n
Nuk ekziston nj\u00eb diet\u00eb universale p\u00ebr t\u00eb gjith\u00eb. Metoda m\u00eb efektive \u00ebsht\u00eb ajo q\u00eb krijon zakone afatgjata t\u00eb sh\u00ebndetshme pa masa drastike. Dietat e shpejta shpesh nuk jan\u00eb t\u00eb q\u00ebndrueshme dhe mund t\u00eb d\u00ebmtojn\u00eb sh\u00ebndetin.<\/p>\n
Gjithashtu, pesha trupore nuk bie n\u00eb m\u00ebnyr\u00eb lineare. Ajo mund t\u00eb ndryshoj\u00eb nga dita n\u00eb dit\u00eb p\u00ebr shkak t\u00eb ujit, mas\u00ebs muskulore ose faktor\u00ebve t\u00eb tjer\u00eb.<\/p>\n
Ritmi i sigurt i dob\u00ebsimit<\/p>\n
Specialist\u00ebt rekomandojn\u00eb humbjen e rreth 0.5\u20131 kilogram n\u00eb jav\u00eb. Ky rit\u00ebm rrit gjasat q\u00eb kilogram\u00ebt e humbur t\u00eb jen\u00eb kryesisht yndyr\u00eb dhe q\u00eb pesha t\u00eb mos rikthehet.<\/p>\n
Edhe nj\u00eb humbje modeste prej 5\u201310% e pesh\u00ebs trupore mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb ndjesh\u00ebm sh\u00ebndetin, duke ulur tensionin e gjakut, kolesterolin dhe nivelin e sheqerit.<\/p>\n
Rreziqet e dietave shum\u00eb t\u00eb rrepta<\/p>\n
Dietat shum\u00eb t\u00eb ul\u00ebta n\u00eb kalori (600\u2013700 kalori n\u00eb dit\u00eb) p\u00ebrdoren vet\u00ebm n\u00ebn mbik\u00ebqyrje mjek\u00ebsore dhe p\u00ebr periudha t\u00eb shkurtra. Ato mund t\u00eb shkaktojn\u00eb:<\/p>\n
lodhje<\/p>\n
kapsll\u00ebk ose diarre<\/p>\n
mungesa ushqyese<\/p>\n
t\u00eb p\u00ebrziera<\/p>\n
gur\u00eb n\u00eb t\u00ebmth<\/p>\n
rrezik p\u00ebr \u00e7rregullime t\u00eb t\u00eb ushqyerit<\/p>\n
Kur trupi merr shum\u00eb pak energji, ai mund t\u00eb ngadal\u00ebsoj\u00eb metabolizmin dhe t\u00eb \u201cruaj\u00eb\u201d kalorit\u00eb, duke e b\u00ebr\u00eb dob\u00ebsimin edhe m\u00eb t\u00eb v\u00ebshtir\u00eb.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Mosha. Me kalimin e viteve, trupi humbet mas\u00eb muskulore dhe fiton yndyr\u00eb, duke ulur metabolizmin bazal kalorit\u00eb q\u00eb digjen n\u00eb pushim. Tek personat mbi 70 vje\u00e7, ky metaboliz\u00ebm mund t\u00eb jet\u00eb deri n\u00eb 25% m\u00eb i ul\u00ebt se tek t\u00eb rinjt\u00eb. Gjenetika. Disa gene ndikojn\u00eb n\u00eb ndjenj\u00ebn e uris\u00eb, ngopjes dhe m\u00ebnyr\u00ebn si trupi p\u00ebrdor<\/p>\n","protected":false},"author":1,"featured_media":14594,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":{"0":"post-14593","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle"},"_links":{"self":[{"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/posts\/14593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/comments?post=14593"}],"version-history":[{"count":1,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/posts\/14593\/revisions"}],"predecessor-version":[{"id":14595,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/posts\/14593\/revisions\/14595"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/media\/14594"}],"wp:attachment":[{"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/media?parent=14593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/categories?post=14593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/tags?post=14593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}