P\u00ebrgjith\u00ebsisht, nj\u00eb person n\u00ebnpesh\u00eb konsiderohet ai\/ajo q\u00eb ka nj\u00eb indeks t\u00eb mas\u00ebs trupore (BMI) n\u00ebn 18.5. N\u00ebse BMI \u00ebsht\u00eb mbi 25, personi konsiderohet mbipesh\u00eb dhe mbi 30, b\u00ebhet fjal\u00eb p\u00ebr obezitet. Gjithsesi duhet t\u00eb keni parasysh q\u00eb BMI merr n\u00eb konsiderat\u00eb vet\u00ebm pesh\u00ebn dhe gjat\u00ebsin\u00eb, nuk merr parasysh mas\u00ebn e muskujve.<\/p>\n
Si t\u00eb merrni pesh\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme<\/p>\n
N\u00ebse doni t\u00eb keni disa kilogram\u00eb m\u00eb shum\u00eb, nuk do t\u00eb thot\u00eb q\u00eb t\u00eb abuzoni me pijet freskuese apo \u00ebmb\u00eblsirat, pasi kjo nuk \u00ebsht\u00eb e sh\u00ebndetshme. Nuk jan\u00eb t\u00eb pakta rastet kur njer\u00ebzit me pesh\u00eb normale, ose pak n\u00ebnpesh\u00eb, kalojn\u00eb n\u00eb diabet t\u00eb tipit 2 ose p\u00ebrjetojn\u00eb s\u00ebmundje kardiovaskulare dhe probleme t\u00eb tjera sh\u00ebndet\u00ebsore, thjesht nga abuzimi me ushqimin n\u00eb p\u00ebrpjekje p\u00ebr t\u2019u sh\u00ebndoshur.<\/span><\/p>\n \u2013\u00a0Hani m\u00eb shum\u00eb proteina: Muskuli \u00ebsht\u00eb i p\u00ebrb\u00ebr\u00eb nga proteina dhe pa ato, shumica e kalorive shtes\u00eb p\u00ebrfundojn\u00eb si yndyr\u00eb e trupit (dhjam). Ushqime t\u00eb pasura me proteina jan\u00eb mishi, peshku, vez\u00ebt, produkte t\u00eb qum\u00ebshtit, arrat etj.<\/p>\n \u2013 Hani t\u00eb pakt\u00ebn 3 vakte t\u00eb bollshme dhe hani midis vakteve: Sigurohuni t\u00eb hani t\u00eb pakt\u00ebn tre vakte n\u00eb dit\u00eb dhe mundohuni q\u00eb t\u00eb konsumoni di\u00e7ka si fruta t\u00eb thata midis vakteve.<\/p>\n \u2013 Hani ushqime me salca dhe er\u00ebza: Nj\u00eb nd\u00ebr gj\u00ebrat m\u00eb problematike t\u00eb njer\u00ebzve n\u00ebnpesh\u00eb \u00ebsht\u00eb se nuk kan\u00eb oreks p\u00ebr ushqim dhe zakonisht e kan\u00eb t\u00eb v\u00ebshtir\u00eb ta p\u00ebrfundojn\u00eb vaktin. K\u00ebshtu shtoni salca dhe er\u00ebza p\u00ebr t\u2019i dh\u00ebn\u00eb shije. Sa m\u00eb i shijsh\u00ebm ushqimi, aq m\u00eb shum\u00eb kalori.<\/p>\n \u2013 Ushqime q\u00eb do t\u2019ju japin energjin: arra, bajame, kikirik\u00eb, rrush i thaht\u00eb, hurma, qum\u00ebsht, kos, djath\u00eb, t\u00ebrsh\u00ebr\u00eb, patate t\u00eb \u00ebmbla, mish pule, gjalp\u00eb kikiriku, \u00e7okollat\u00eb e zez\u00eb.<\/p>\n \u2013 Ushtrohuni me pesha: N\u00eb vend q\u00eb kalorit\u00eb t\u2019ju shkojn\u00eb si masa dhjamore, ushtrohuni me pesha n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb depozitohen te muskujt. Shkoni n\u00eb palest\u00ebr 2-3 her\u00eb n\u00eb jav\u00eb dhe ngrini pesha. Niseni me pesha t\u00eb lehta dhe rritini gradualisht. N\u00ebse nuk shkoni dot n\u00eb palest\u00ebr, st\u00ebrvituni n\u00eb sht\u00ebpi.<\/p>\n","protected":false},"excerpt":{"rendered":" P\u00ebrgjith\u00ebsisht, nj\u00eb person n\u00ebnpesh\u00eb konsiderohet ai\/ajo q\u00eb ka nj\u00eb indeks t\u00eb mas\u00ebs trupore (BMI) n\u00ebn 18.5. N\u00ebse BMI \u00ebsht\u00eb mbi 25, personi konsiderohet mbipesh\u00eb dhe mbi 30, b\u00ebhet fjal\u00eb p\u00ebr obezitet. Gjithsesi duhet t\u00eb keni parasysh q\u00eb BMI merr n\u00eb konsiderat\u00eb vet\u00ebm pesh\u00ebn dhe gjat\u00ebsin\u00eb, nuk merr parasysh mas\u00ebn e muskujve. Si t\u00eb merrni pesh\u00eb […]<\/p>\n","protected":false},"author":2020,"featured_media":286736,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[241,234,231],"tags":[],"class_list":{"0":"post-286733","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-aktualitet","8":"category-kuriozitete","9":"category-lajme"},"_links":{"self":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/286733","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/users\/2020"}],"replies":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/comments?post=286733"}],"version-history":[{"count":0,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/286733\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/media\/286736"}],"wp:attachment":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/media?parent=286733"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/categories?post=286733"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/tags?post=286733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}