{"id":4981,"date":"2023-03-29T15:03:04","date_gmt":"2023-03-29T15:03:04","guid":{"rendered":"https:\/\/healthmag.al\/?p=4981"},"modified":"2023-03-29T15:03:04","modified_gmt":"2023-03-29T15:03:04","slug":"aktiviteti-fizik-me-i-mire-per-te-humbur-peshe-dhe-djegur-dhjamin","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/03\/29\/aktiviteti-fizik-me-i-mire-per-te-humbur-peshe-dhe-djegur-dhjamin\/","title":{"rendered":"Aktiviteti fizik m\u00eb i mir\u00eb p\u00ebr t\u00eb humbur pesh\u00eb dhe djegur dhjamin"},"content":{"rendered":"<p><strong>Aktivitet fizik p\u00ebr t\u00eb humbur pesh\u00eb<\/strong><\/p>\n<p>K\u00ebshilla e p\u00ebrgjithshme, kur doni t\u00eb humbni pesh\u00eb, \u00ebsht\u00eb t\u00eb kombinoni nj\u00eb diet\u00eb t\u00eb personalizuar me aktivitet t\u00eb rregullt fizik.<\/p>\n<ul>\n<li>\u00cbsht\u00eb dokumentuar se, pas nj\u00eb diete t\u00eb zgjatur me kalori t\u00eb ul\u00ebt (n\u00eb baza individuale) me kalimin e koh\u00ebs, ka nj\u00eb tendenc\u00eb drejt nj\u00eb reduktimi gradual t\u00eb shpenzimit t\u00eb energjis\u00eb dhe humbjes s\u00eb mas\u00ebs yndyrore metabolike aktive. Kjo \u00ebsht\u00eb arsyeja pse aktiviteti fizik rekomandohet, n\u00eb kombinim me terapin\u00eb dietike, sa her\u00eb q\u00eb \u00ebsht\u00eb e nevojshme p\u00ebr t\u00eb marr\u00eb nj\u00eb humbje t\u00eb indit dhjamor (yndyr\u00ebs). A e dini sa mas\u00eb yndyrore keni? Mateni falas k\u00ebtu.<\/li>\n<li>N\u00ebse q\u00ebllimi i aktivitetit fizik \u00ebsht\u00eb humbja e pesh\u00ebs, provat e fundit mb\u00ebshtesin se kryerja e m\u00eb shum\u00eb se 250 minutave t\u00eb aktivitetit fizik n\u00eb jav\u00eb lejon humbjen e pesh\u00ebs klinikisht t\u00eb r\u00ebnd\u00ebsishme. P\u00ebr m\u00eb tep\u00ebr, n\u00eb literatur\u00eb tani ka prova t\u00eb konsoliduara se p\u00ebr q\u00ebllime t\u00eb humbjes s\u00eb pesh\u00ebs s\u00eb sh\u00ebndetshme \u00ebsht\u00eb e nevojshme t\u00eb kombinohen ushtrimet aerobike &#8211; t\u00eb cilat gjithmon\u00eb jan\u00eb rekomanduar p\u00ebr k\u00ebt\u00eb q\u00ebllim &#8211; me pun\u00ebn forcuese p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar aft\u00ebsin\u00eb e muskujve, e cila \u00ebsht\u00eb gjithashtu thelb\u00ebsore p\u00ebr parandalimin e sarkopenis\u00eb. dhe osteoporoz\u00ebn.<\/li>\n<\/ul>\n<p><strong>Aktiviteti aerobik dhe anaerobik<\/strong><\/p>\n<p>N\u00eb aktivitetin aerobik (aer) proceset k\u00ebrkojn\u00eb p\u00ebrdorimin e oksigjenit n\u00eb prodhimin e energjis\u00eb t\u00eb muskujve.<\/p>\n<p>N\u00eb aktivitetin anaerobik (anaer), nga ana tjet\u00ebr, proceset nuk k\u00ebrkojn\u00eb oksigjen p\u00ebr t\u00eb prodhuar energji.<\/p>\n<p><strong>Cili \u00ebsht\u00eb ndryshimi midis st\u00ebrvitjes aerobike dhe anaerobike?<\/strong><\/p>\n<ul>\n<li>Dallimi kryesor q\u00ebndron n\u00eb koh\u00ebzgjatjen dhe intensitetin me t\u00eb cilin kryhet performanca sportive: nj\u00eb st\u00ebrvitje e shkurt\u00ebr dhe intensive p\u00ebr anaerobi, intensitet i gjat\u00eb dhe i moderuar p\u00ebr gjimnastik\u00eb.<\/li>\n<li>P\u00ebr m\u00eb tep\u00ebr, aktiviteti fizik aerobik p\u00ebrfshin grupe t\u00eb m\u00ebdha muskujsh dhe k\u00ebrkon nj\u00eb p\u00ebrdorim t\u00eb r\u00ebnd\u00ebsish\u00ebm t\u00eb sistemit kardio- frym\u00ebmarrje; nd\u00ebrsa aktiviteti anaerobik p\u00ebrdor forc\u00ebn e muskujve dhe p\u00ebrfshin aktivitete fizike q\u00eb k\u00ebrkojn\u00eb gjeste t\u00eb shkurtra dhe shum\u00eb intensive, si sprinti ose ngritja e peshave.<\/li>\n<\/ul>\n<p>T\u00eb dy llojet e st\u00ebrvitjeve jan\u00eb efektive p\u00ebr humbjen e pesh\u00ebs, ve\u00e7an\u00ebrisht p\u00ebr mas\u00ebn dhjamore, duke nxitur k\u00ebshtu rritjen e mas\u00ebs s\u00eb dob\u00ebt dhe t\u00eb muskujve. Megjithat\u00eb, p\u00ebr t\u00eb marr\u00eb performanc\u00ebn maksimale, \u00ebsht\u00eb e nevojshme t\u00eb alternohen dy st\u00ebrvitjet n\u00eb nj\u00eb m\u00ebnyr\u00eb t\u00eb p\u00ebrshtatshme.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Kombinimi i dy sistemeve t\u00eb st\u00ebrvitjes zhvillon kapacitetin ton\u00eb t\u00eb frym\u00ebmarrjes dhe rrit shpenzimin e energjis\u00eb, duke rritur forc\u00ebn dhe mas\u00ebn muskulore, duke theksuar aktivitetin metabolik t\u00eb trupit ton\u00eb edhe n\u00eb pushim.<\/li>\n<\/ul>\n<p><strong>\u00c7far\u00eb ndodh gjat\u00eb aktivitetit anaerobik<\/strong><\/p>\n<p>Ushtrimet anaerobe p\u00ebrdorin glukoz\u00ebn (d.m.th. sheqerin n\u00eb gjak) si &#8220;karburant&#8221;, dhe glikogjenin e disponuesh\u00ebm n\u00eb muskuj dhe m\u00ebl\u00e7i si nj\u00eb rezerv\u00eb energjie.<\/p>\n<ul>\n<li>Kur st\u00ebrvitemi intensivisht, trupi yn\u00eb p\u00ebrjeton nj\u00eb munges\u00eb t\u00eb p\u00ebrkohshme t\u00eb oksigjenit. Kjo do t\u00eb thot\u00eb q\u00eb, gjat\u00eb st\u00ebrvitjes q\u00eb po kryejm\u00eb, trupi yn\u00eb p\u00ebrdor glukoz\u00ebn p\u00ebrmes nj\u00eb procesi t\u00eb quajtur glikoliz\u00eb.<\/li>\n<li>Procesi i glikoliz\u00ebs, pra, aktivizohet n\u00eb muskuj gjat\u00eb st\u00ebrvitjes me intensitet t\u00eb lart\u00eb, sepse n\u00eb munges\u00eb t\u00eb oksigjenit prodhohet energji e shpejt\u00eb. Ky sistem energjetik prodhon gjithashtu acid laktik, i cili b\u00ebn q\u00eb muskujt t\u00eb lodhen shpejt pas shp\u00ebrthimit t\u00eb energjis\u00eb s\u00eb nevojshme p\u00ebr t\u00eb kryer veprimin e l\u00ebvizjes fizike.<\/li>\n<\/ul>\n<p>Duke praktikuar rregullisht st\u00ebrvitje anaerobe, trupi yn\u00eb do t\u00eb m\u00ebsohet t\u00eb b\u00ebj\u00eb nj\u00eb p\u00ebrpjekje t\u00eb k\u00ebsaj p\u00ebrmasash dhe do t\u00eb jet\u00eb n\u00eb gjendje t\u00eb eliminoj\u00eb acidin laktik n\u00eb m\u00ebnyr\u00eb efektive, lodhja e muskujve do t\u00eb ulet dhe do t\u00eb tolerohet m\u00eb shum\u00eb nga trupi.<\/p>\n<p>N\u00eb k\u00ebt\u00eb kuptim, ushqimi \u00ebsht\u00eb gjithashtu i r\u00ebnd\u00ebsish\u00ebm.<\/p>\n<p>Pas nj\u00eb st\u00ebrvitje intensive, k\u00ebshillohet t\u00eb hani proteina me vler\u00eb t\u00eb lart\u00eb biologjike, t\u00eb cilat p\u00ebrmbajn\u00eb aminoacide me zinxhir t\u00eb deg\u00ebzuar. K\u00ebto aminoacide jan\u00eb shum\u00eb t\u00eb dobishme n\u00eb sport, pasi ato mund t\u00eb sigurojn\u00eb energji t\u00eb menj\u00ebhershme (pasi kapen direkt nga muskujt pa kaluar n\u00ebp\u00ebr m\u00ebl\u00e7i), riparojn\u00eb fibrat muskulore t\u00eb d\u00ebmtuara nga aktiviteti fizik, kund\u00ebrveprojn\u00eb prodhimin e acidit laktik dhe zvog\u00eblojn\u00eb m\u00ebrzitjen mendore. deri te lodhja.<\/p>\n<p>Nj\u00eb ushqim q\u00eb p\u00ebrmban aminoacide me zinxhir t\u00eb deg\u00ebzuar (izoleucin\u00eb, leucin\u00eb, valin\u00eb) \u00ebsht\u00eb Grana Padano DOP: mund ta hani si nj\u00eb pjat\u00eb t\u00eb dyt\u00eb (50 g) disa her\u00eb n\u00eb jav\u00eb ose ta p\u00ebrdorni t\u00eb grir\u00eb (1-2 lug\u00eb) madje. \u00e7do dit\u00eb p\u00ebr t\u00eb shijuar pjatat e para dhe supat me perime n\u00eb vend t\u00eb krip\u00ebs.<\/p>\n<p>Mos harroni gjithashtu t\u00eb rifusni t\u00eb gjitha krip\u00ebrat minerale dhe mikronutrient\u00ebt e tjer\u00eb t\u00eb humbur nga djersitja p\u00ebrmes konsumimit t\u00eb frutave dhe perimeve apo edhe Grana Padano DOP, i cili p\u00ebrmban kalcium, kalium, magnez, vitamina B2 dhe B12 dhe antioksidant\u00eb si vitamina A, zink dhe selen. .<\/p>\n<p><strong>Shembuj t\u00eb aktiviteteve anaerobe<\/strong><\/p>\n<ul>\n<li>Ushtrime p\u00ebr pesh\u00ebn trupore (p.sh. shtytje, t\u00ebrheqje, squats, lunges);<\/li>\n<li>k\u00ebrcime;<\/li>\n<li>T\u00eb sht\u00ebna;<\/li>\n<li>Ngritje peshash (pesha t\u00eb lira ose me makineri ngrit\u00ebse);<\/li>\n<li>Vrapim i shpejt\u00eb;<\/li>\n<li><\/li>\n<li><\/li>\n<\/ul>\n<p><strong>Si t\u00eb kombinohen ushtrimet n\u00eb dob\u00ebsim?<\/strong><\/p>\n<p>M\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb shfryt\u00ebzuar p\u00ebrfitimet e st\u00ebrvitjes aerobike dhe anaerobe \u00ebsht\u00eb kryerja e ushtrimeve t\u00eb muskujve me intensitet t\u00eb lart\u00eb (p.sh. t\u00ebrheqje, p\u00ebrkulje ose shtytje) p\u00ebr nj\u00eb koh\u00eb t\u00eb shkurt\u00ebr (p.sh. 30&#8221;), duke i alternuar ato me m\u00eb t\u00eb gjata, t\u00eb moderuara. ushtrime aerobike me intensitet (p.sh. vrapim), duke i p\u00ebrs\u00ebritur ato brenda nj\u00eb qarku t\u00eb p\u00ebrzier dhe duke u p\u00ebrpjekur, n\u00eb faz\u00ebn anaerobe, t\u00eb p\u00ebrfshij\u00eb ushtrime q\u00eb p\u00ebrfshijn\u00eb t\u00eb gjitha grupet e muskujve.<\/p>\n<p>Koh\u00ebzgjatja optimale e st\u00ebrvitjes mund t\u00eb varioj\u00eb nga 10 deri n\u00eb 20 minuta, periudh\u00eb pas s\u00eb cil\u00ebs trupi yn\u00eb fillon t\u00eb \u201cdjeg\u201d edhe yndyr\u00ebn e tep\u00ebrt t\u00eb trupit. Nj\u00eb shembull mund t\u00eb jet\u00eb &#8220;Trajnimi qarkor&#8221;, i cili konsiston n\u00eb p\u00ebrgatitjen e nj\u00eb qarku ushtrimesh me stacione t\u00eb ndryshme, secila prej t\u00eb cilave do t\u00eb lejoj\u00eb p\u00ebrfshirjen e nj\u00eb grupi t\u00eb ndrysh\u00ebm muskujsh, duke adoptuar ngarkesa t\u00eb moderuara n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mund t\u00eb kryeni ushtrimet m\u00eb gjat\u00eb me kalimin e koh\u00ebs. .<\/p>\n<p>Efektiviteti i aktivitetit fizik n\u00eb parandalimin dhe trajtimin e s\u00ebmundjeve kronike-degjenerative dhe obezitetit, megjithat\u00eb, nuk kufizohet vet\u00ebm n\u00eb nj\u00eb rritje t\u00eb shpenzimit t\u00eb energjis\u00eb, por p\u00ebrfshin p\u00ebrfitime psikologjike klinike-metabolike dhe t\u00eb sjelljes. Studimet e fundit kan\u00eb treguar se ka nj\u00eb shans m\u00eb t\u00eb madh p\u00ebr t\u00eb humbur yndyr\u00ebn e trupit dhe p\u00ebr t\u00eb rritur mas\u00ebn muskulore duke alternuar pun\u00ebn aerobike dhe anaerobe, madje edhe n\u00eb t\u00eb nj\u00ebjtin seanc\u00eb st\u00ebrvitore.<\/p>\n<p><strong>Masa paraprake<\/strong><\/p>\n<p>N\u00eb rast se d\u00ebshironi t\u00eb humbni pesh\u00eb, pra mas\u00eb yndyrore, reduktimi i kalorive n\u00eb diet\u00eb duhet t\u00eb p\u00ebrcaktohet nga nj\u00eb nutricionist ose specialist tjet\u00ebr i shkenc\u00ebs ushqimore, n\u00eb baz\u00eb t\u00eb BMI-s\u00eb tuaj, rezultatit q\u00eb d\u00ebshironi t\u00eb merrni dhe kushteve t\u00eb sh\u00ebndetit t\u00eb p\u00ebrgjithsh\u00ebm. . Megjithat\u00eb, p\u00ebr t&#8217;ju ndihmuar t\u00eb kontrolloni kalorit\u00eb tuaja, mund t\u00eb abonoheni n\u00eb Calorie&amp;Menu della Salute: do t\u00eb merrni 4 menu falas t\u00eb personalizuara p\u00ebr kalorit\u00eb tuaja ditore dhe t\u00eb balancuara n\u00eb l\u00ebnd\u00eb ushqyese, plus nj\u00eb plan aktiviteti fizik (aerobik dhe anaerobik) i p\u00ebrshtatsh\u00ebm p\u00ebr aft\u00ebsit\u00eb dhe mund\u00ebsit\u00eb tuaja. N\u00ebse nuk hani mish ose peshk, mund t\u00eb provoni versionin Lacto-Ovo-Vegjetarian (L.O.Ve.) t\u00eb programit.<\/p>\n<p>P\u00ebrpara se t\u00eb filloni aktivitetin fizik, ve\u00e7an\u00ebrisht n\u00ebse jeni ulur, k\u00ebshillohet t\u00eb b\u00ebni nj\u00eb vizit\u00eb sportive p\u00ebr t\u00eb konstatuar gjendjen tuaj t\u00eb p\u00ebrgjithshme sh\u00ebndet\u00ebsore, m\u00eb pas, ve\u00e7an\u00ebrisht n\u00eb rastin e pacient\u00ebve me zem\u00ebr ose atyre q\u00eb vuajn\u00eb nga patologji t\u00eb tjera t\u00eb r\u00ebnda, k\u00ebshillohet q\u00eb t\u00eb ndiqet. nga nj\u00eb kardiolog sportiv dhe nj\u00eb ekspert n\u00eb shkencat sportive p\u00ebr t\u00eb mos b\u00ebr\u00eb l\u00ebvizje ose krijuar zakone t\u00eb jetes\u00ebs q\u00eb mund t\u00eb jen\u00eb t\u00eb rrezikshme. P\u00ebr shembull, mbani mend se ushtrimet anaerobe kan\u00eb nevoj\u00eb p\u00ebr momente pushimi p\u00ebrpara se t\u00eb mund t\u00eb p\u00ebrs\u00ebriten.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aktivitet fizik p\u00ebr t\u00eb humbur pesh\u00eb K\u00ebshilla e p\u00ebrgjithshme, kur doni t\u00eb humbni pesh\u00eb, \u00ebsht\u00eb t\u00eb kombinoni nj\u00eb diet\u00eb t\u00eb personalizuar me aktivitet t\u00eb rregullt fizik. \u00cbsht\u00eb dokumentuar se, pas nj\u00eb diete t\u00eb zgjatur me kalori t\u00eb ul\u00ebt (n\u00eb baza individuale) me kalimin e koh\u00ebs, ka nj\u00eb tendenc\u00eb drejt nj\u00eb reduktimi gradual t\u00eb shpenzimit t\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4982,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,13],"tags":[],"class_list":{"0":"post-4981","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog","8":"category-news-experts"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - 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