Gj\u00ebja e par\u00eb q\u00eb duhet t\u00eb b\u00ebni kur doni t\u00eb humbni pesh\u00eb, \u00ebsht\u00eb t\u00eb keni pritshm\u00ebri realiste. P\u00ebr k\u00ebt\u00eb, mund t\u2019ju duhet t\u00eb kuptoni se \u00e7far\u00eb \u00ebsht\u00eb nj\u00eb shkall\u00eb e sh\u00ebndetshme e humbjes s\u00eb pesh\u00ebs. Humbja e pesh\u00ebs ndodh kur konsumoni vazhdimisht m\u00eb pak kalori sesa digjni \u00e7do dit\u00eb.<\/p>\n
Ju duhet t\u00eb krijoni nj\u00eb bilanc negativ kalorish p\u00ebr t\u00eb humbur pesh\u00eb. Shkalla e k\u00ebtij deficiti kalorish ndikon n\u00eb shpejt\u00ebsin\u00eb e humbjes s\u00eb pesh\u00ebs. P\u00ebr shembull, konsumimi i 500 kalorive m\u00eb pak n\u00eb dit\u00eb p\u00ebr 8 jav\u00eb ka t\u00eb ngjar\u00eb t\u00eb rezultoj\u00eb n\u00eb humbje m\u00eb t\u00eb madhe n\u00eb pesh\u00eb sesa t\u00eb hani 200 kalori m\u00eb pak n\u00eb dit\u00eb.<\/p>\n
Megjithat\u00eb, sigurohuni q\u00eb t\u00eb mos e b\u00ebni shum\u00eb t\u00eb madh deficitin tuaj t\u00eb kalorive, pasi mund t\u00eb rrezikoni p\u00ebr mang\u00ebsi t\u00eb l\u00ebnd\u00ebve ushqyese dhe probleme t\u00eb tjera t\u00eb sh\u00ebndetit. P\u00ebr m\u00eb tep\u00ebr, do t\u00eb humbni pesh\u00eb edhe n\u00eb form\u00ebn e mas\u00ebs muskulore dhe jo n\u00eb form\u00ebn e mas\u00ebs yndyrore.<\/p>\n
Faktor\u00eb t\u00eb tjer\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm q\u00eb ndikojn\u00eb n\u00eb humbjen e pesh\u00ebs<\/strong><\/p>\n Gjinia<\/strong><\/p>\n Raporti yndyr\u00eb-muskuj ndikon shum\u00eb n\u00eb aft\u00ebsin\u00eb tuaj p\u00ebr t\u00eb humbur pesh\u00eb. Grat\u00eb kan\u00eb zakonisht nj\u00eb raport m\u00eb t\u00eb madh yndyr\u00eb-muskuj dhe n\u00eb p\u00ebrgjith\u00ebsi, djegin 5-10% m\u00eb pak kalori se burrat n\u00eb gjendje \u201cpushimi\u201d. K\u00ebshtu, burrat priret t\u00eb humbin pesh\u00eb m\u00eb shpejt sesa grat\u00eb q\u00eb ndjekin nj\u00eb diet\u00eb t\u00eb barabart\u00eb n\u00eb kalori.<\/p>\n Mosha<\/strong><\/p>\n Nj\u00eb nga shum\u00eb ndryshimet trupore q\u00eb ndodhin me plakjen jan\u00eb ndryshimet n\u00eb p\u00ebrb\u00ebrjen e trupit – masa e yndyr\u00ebs rritet dhe masa e muskujve zvog\u00eblohet. Prandaj edhe humbja e pesh\u00ebs v\u00ebshtir\u00ebsohet me kalimin e mosh\u00ebs.<\/p>\n Gjumi<\/strong><\/p>\n Gjumi ka tendenc\u00eb t\u00eb jet\u00eb nj\u00eb komponent i anashkaluar por vendimtar i humbjes s\u00eb pesh\u00ebs. Humbja kronike e gjumit mund t\u00eb pengoj\u00eb ndjesh\u00ebm humbjen e pesh\u00ebs dhe shpejt\u00ebsin\u00eb me t\u00eb cil\u00ebn humbisni kilogram\u00eb. \u00cbsht\u00eb treguar se vet\u00ebm nj\u00eb nat\u00eb privimi i gjumit rrit d\u00ebshir\u00ebn tuaj p\u00ebr ushqime me kalori t\u00eb lart\u00eb dhe t\u00eb varfra n\u00eb l\u00ebnd\u00eb ushqyese, t\u00eb tilla si biskota, \u00ebmb\u00eblsira, pije me sheqer dhe patatina.<\/p>\n Faktor\u00eb t\u00eb tjer\u00eb<\/strong><\/p>\n Disa faktor\u00eb t\u00eb tjer\u00eb mund t\u00eb ndikojn\u00eb n\u00eb shkall\u00ebn tuaj t\u00eb humbjes s\u00eb pesh\u00ebs, p\u00ebrfshijn\u00eb: ila\u00e7e si ato kund\u00ebr depresionit apo antipsikotik\u00eb t\u00eb tjer\u00eb; gjendje sh\u00ebndet\u00ebsore si tiroidet etj., m\u00ebnyra si ushqeheni dhe sigurisht, gjenetika. Synimi p\u00ebr t\u00eb humbur 0,45\u20131,36 kg n\u00eb jav\u00eb \u00ebsht\u00eb m\u00ebnyra m\u00eb e sigurt dhe e q\u00ebndrueshme p\u00ebr t\u00eb arritur q\u00ebllimet tuaja.<\/p>\n Burimi: Healthline<\/p>\n","protected":false},"excerpt":{"rendered":" Gj\u00ebja e par\u00eb q\u00eb duhet t\u00eb b\u00ebni kur doni t\u00eb humbni pesh\u00eb, \u00ebsht\u00eb t\u00eb keni pritshm\u00ebri realiste. P\u00ebr k\u00ebt\u00eb, mund t\u2019ju duhet t\u00eb kuptoni se \u00e7far\u00eb \u00ebsht\u00eb nj\u00eb shkall\u00eb e sh\u00ebndetshme e humbjes s\u00eb pesh\u00ebs. Humbja e pesh\u00ebs ndodh kur konsumoni vazhdimisht m\u00eb pak kalori sesa digjni \u00e7do dit\u00eb. Ju duhet t\u00eb krijoni nj\u00eb bilanc […]<\/p>\n","protected":false},"author":2,"featured_media":6012,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,11],"tags":[],"class_list":{"0":"post-6011","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"category-living-healthy"},"yoast_head":"\n