{"id":22225,"date":"2019-04-24T18:00:49","date_gmt":"2019-04-24T16:00:49","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=22225"},"modified":"2019-04-24T16:25:52","modified_gmt":"2019-04-24T14:25:52","slug":"%ef%bb%bffjalori-i-vertete-i-dobesimit","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2019\/04\/%ef%bb%bffjalori-i-vertete-i-dobesimit\/","title":{"rendered":"\ufeffFjalori i v\u00ebrtet\u00eb i dob\u00ebsimit"},"content":{"rendered":"\n

Kur vendosim t\u00eb fillojm\u00eb nj\u00eb diet\u00eb, d\u00ebgjojm\u00eb shpesh p\u00ebr IMT-n\u00eb, kalorit\u00eb, <\/em><\/strong><\/p>\n\n\n\n

IMDH-n\u00eb dhe terma t\u00eb tjera t\u00eb pakuptueshme.<\/em><\/strong><\/p>\n\n\n\n

Por \u00e7far\u00eb kuptimi kan\u00eb realisht ato? <\/em><\/strong><\/p>\n\n\n\n

K\u00ebsaj radhe kemi marr\u00eb p\u00ebrsip\u00ebr t\u00eb luajm\u00eb rolin e nj\u00eb fjalori dhe t’ju zbulojm\u00eb se \u00e7’dometh\u00ebnie kan\u00eb k\u00ebta terma q\u00eb dietolog\u00ebt dhe nutricionist\u00ebt i p\u00ebrdorin pa pushim! Tani q\u00eb po afrohet koha e mir\u00eb, sfida e veshjes s\u00eb rrobave t\u00eb banj\u00ebs dhe daljes n\u00eb plazh, i shtyn shum\u00eb vet\u00eb t\u00eb fillojn\u00eb diet\u00ebn. Meq\u00eb me sh\u00ebndetin nuk b\u00ebhet shaka, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb njihni disa nocione ky\u00e7. Mos e filloni diet\u00ebn me sy mbyllur. M\u00eb par\u00eb \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb p\u00ebrgatisni nj\u00eb progam t\u00eb v\u00ebrtet\u00eb…<\/em><\/strong><\/p>\n\n\n\n

Kurba e pesh\u00ebs<\/strong><\/p>\n\n\n\n

N\u00ebse vendosni t\u00eb ndiqni nj\u00eb regjim me ndihm\u00ebn e nj\u00eb nutricionisti, dijeni\nse k\u00ebta profesionist\u00eb t\u00eb sh\u00ebndetit vendosin nj\u00eb kurb\u00eb peshe p\u00ebr t\u00eb ndjekur\nevolucionin e humbjes suaj n\u00eb pesh\u00eb. Por, n\u00ebse vendosni t\u00eb b\u00ebni diet\u00eb pa ndihm\u00ebn\ne askujt (gj\u00eb q\u00eb nuk \u00ebsht\u00eb e k\u00ebshillueshme), ju mund t\u00eb b\u00ebni nj\u00eb kurb\u00eb vet\u00eb.\nNuk \u00ebsht\u00eb e nd\u00ebrlikuar! B\u00ebni nj\u00eb tabel\u00eb me abshis\u00ebn dhe ordinat\u00ebn (tani po i\nthoni vetes se duhet t’i kishit kushtuar m\u00eb shum\u00eb v\u00ebmendje matematik\u00ebs n\u00eb\nshkoll\u00eb), me nj\u00eb fjal\u00eb, me nj\u00eb shigjet\u00eb lart dhe nj\u00eb perpendikulare me t\u00eb, si b\u00ebhen\ntabelat e zakonshme, duke sh\u00ebnuar posht\u00eb dit\u00ebt (p\u00ebr shembull, dita 1, dita 2)\ndhe lart pesh\u00ebn n\u00eb fillim t\u00eb diet\u00ebs, lart fare, p\u00ebr ta ulur me kalimin e koh\u00ebs.\nPrisni, sepse matematika nuk ka marr\u00eb fund!<\/p>\n\n\n\n

IMT<\/strong><\/p>\n\n\n\n

\u00c7far\u00eb \u00ebsht\u00eb IMT-ja? \u00cbsht\u00eb Indeksi i Mas\u00ebs Trupore, i shpikur nga mjek\u00ebt p\u00ebr\nt\u00eb parandaluar rreziqet e obezitetit, sepse, ndryshe nga \u00e7\u2019mendohet, vet\u00ebm\npesha nuk mjafton p\u00ebr t\u00eb p\u00ebrcaktuar n\u00ebse je obez apo jo. Kjo varet edhe nga\ngjat\u00ebsia. P\u00ebr t\u00eb llogaritur IMT-n\u00eb tuaj, ja formula (e vlefshme vet\u00ebm p\u00ebr\npersonat mbi 20 vje\u00e7!): <\/p>\n\n\n\n

Pesha (kg)\/ gjat\u00ebsi x gjat\u00ebsi (n\u00eb metra). <\/p>\n\n\n\n

P\u00ebr shembull, ju peshoni 70 kg dhe keni nj\u00eb gjat\u00ebsi 175 cm, b\u00ebni 70\/(1,75\nx1,75) = 22,86 <\/p>\n\n\n\n

N\u00ebse IMT-ja juaj \u00ebsht\u00eb:<\/p>\n\n\n\n

– 16,5: Jeni t\u00eb paushqyer<\/p>\n\n\n\n

– Nga 16,5-18,5: Jeni shum\u00eb t\u00eb dobet<\/p>\n\n\n\n

– Nga 18,5-25: Jeni normal\u00eb<\/p>\n\n\n\n

– Nga 25-30: Jeni mbipesh\u00eb<\/p>\n\n\n\n

– Nga 30-35: Jeni obez\u00eb t\u00eb moderuar<\/p>\n\n\n\n

– Nga 35-40: Jeni n\u00eb nj\u00eb nivel t\u00eb lart\u00eb obeziteti<\/p>\n\n\n\n

– M\u00eb shum\u00eb se 40: Jeni shum\u00eb obez\u00eb.<\/p>\n\n\n\n

IMDH <\/strong><\/p>\n\n\n\n

Kalojm\u00eb tani tek IMDH-ja. Ky \u00ebsht\u00eb Indeksi i Mas\u00ebs Dhjamore, q\u00eb na jep nj\u00eb\nide p\u00ebr sasin\u00eb e dhjamit q\u00eb kemi n\u00eb trup. P\u00ebr ta p\u00ebrllogaritur, duhet marr\u00eb\nparasysh pesha, gjat\u00ebsia, por edhe IMT-ja dhe seksi.<\/p>\n\n\n\n

Formula me t\u00eb cil\u00ebn mund ta llogarisni \u00ebsht\u00eb: (1,2 x IMT) + (0,23 x mosha)\n– (10,8 x seksi) – 5,4. <\/p>\n\n\n\n

Mosha llogaritet ne vite, nd\u00ebrsa seksi \u00ebsht\u00eb baraz me 0 p\u00ebr gruan dhe 1 p\u00ebr\nburrin, N\u00ebse jeni grua dhe IMDH-ja juaj \u00ebsht\u00eb:<\/p>\n\n\n\n

– M\u00eb e vog\u00ebl se 25%: Ju jeni shum\u00eb e dob\u00ebt<\/p>\n\n\n\n

– Nd\u00ebrmjet 25%- 30%: Jeni normale<\/p>\n\n\n\n

– Mbi 30%: Keni shum\u00eb mas\u00eb dhjamore n\u00eb trup<\/p>\n\n\n\n

N\u00ebse jeni burr\u00eb dhe IMDH-ja juaj \u00ebsht\u00eb:<\/p>\n\n\n\n

– N\u00ebn 15%: Jeni shum\u00eb i dob\u00ebt<\/p>\n\n\n\n

– Nd\u00ebrmjet 15% -20%: Jeni normal<\/p>\n\n\n\n

– Mbi 20%: Keni shum\u00eb mas\u00eb dhjamore<\/p>\n\n\n\n

RGHI<\/strong><\/p>\n\n\n\n

\u00cbsht\u00eb Raporti Gjat\u00ebsi-Ije, q\u00eb, sipas mjek\u00ebve, b\u00ebn t\u00eb mundur t\u00eb p\u00ebrcaktohet\nn\u00ebse dhjami \u00ebsht\u00eb ose i rreziksh\u00ebm p\u00ebr sh\u00ebndetin.<\/p>\n\n\n\n

Ekzistojn\u00eb dy m\u00ebnyra t\u00eb shp\u00ebrndarjes s\u00eb dhjamit.<\/p>\n\n\n\n

– Versioni android (n\u00eb form\u00eb molle), q\u00eb prezanton rreziqe p\u00ebr s\u00ebmundje,\nsidomos kardio-vaskulare.<\/p>\n\n\n\n

– Versioni gjinoid (n\u00eb form\u00eb dardhe), q\u00eb nuk \u00ebsht\u00eb i rreziksh\u00ebm.<\/p>\n\n\n\n

P\u00ebr t\u00eb llogaritur raportin gjat\u00ebsi-ije, \u00ebsht\u00eb shum\u00eb e thjesht\u00eb, mjafton t\u00eb\npjes\u00ebtosh gjat\u00ebsin\u00eb me perimetrin e ijeve. Ky raport duhet t\u00eb jet\u00eb n\u00ebn 1 p\u00ebr\nburrat dhe n\u00ebn 0.85, p\u00ebr grat\u00eb. Thuhet se raporti ideal p\u00ebr gruan \u00ebsht\u00eb 0.7,\nsepse konsidrohet si shenj\u00eb rinie, sh\u00ebndeti t\u00eb mir\u00eb dhe joshjeje seksuale. <\/p>\n\n\n\n

Pesha ideale<\/strong><\/p>\n\n\n\n

Le t\u00eb p\u00ebrqendrohemi tani tek ajo q\u00eb quhet \u00abpesha ideale\u00bb. Q\u00eb n\u00eb fillim, themi:\nNuk ekziston! Gjith\u00e7ka varet nga \u00e7do individ. M\u00eb shum\u00eb do ta p\u00ebrcaktonim si\npesha n\u00eb t\u00eb cil\u00ebn ndjehesh mir\u00eb, pa paraqitur rrezik p\u00ebr shendetin. Megjithat\u00eb,\n\u00ebsht\u00eb e mundur t\u00eb llogaritet nj\u00eb \u201cpesh\u00eb ideale teorike\u201d, p\u00ebr t\u00eb pasur nj\u00eb ide. <\/p>\n\n\n\n

Formula e p\u00ebrllogaritjes:<\/p>\n\n\n\n

Pesha ideale e gruas n\u00eb kg: Gjat\u00ebsi n\u00eb cm-100-(Gjat\u00ebsi-150)\/2)<\/p>\n\n\n\n

Pesha ideale e gruas n\u00eb kg: Gjat\u00ebsi-100-((Gjat\u00ebsi-150)\/4)<\/p>\n\n\n\n

Kalorit\u00eb<\/strong><\/p>\n\n\n\n

Si p\u00ebrfundim, le t\u00eb kuptojn\u00eb se cilat jan\u00eb t\u00eb famshmet kalori… Kalorit\u00eb\n(kkal) merren n\u00ebp\u00ebrmjet ushqimit dhe jan\u00eb nj\u00ebsi p\u00ebr t\u00eb llogaritur sasin\u00eb e\nenergjis\u00eb q\u00eb na japin ushqimet q\u00eb konsumojm\u00eb. P\u00ebr t\u00eb funksionuar mir\u00eb,\norganizmi yn\u00eb ka nevoj\u00eb p\u00ebr to dhe ato shpenzohen n\u00eb m\u00ebnyr\u00eb t\u00eb natyrshme, duke\nmarr\u00eb frym\u00eb, duke fjetur, duke tretur ushqimin ose duke b\u00ebr\u00eb nj\u00eb aktivitet\nfizik. <\/p>\n\n\n\n

Grave q\u00eb zhvillojn\u00eb nj\u00eb aktivitet fizik normal, u k\u00ebshillohet t\u00eb marrin n\u00eb\ndit\u00eb 2000-2200 kalori.<\/p>\n\n\n\n

Burrat mund t\u00eb konsumojn\u00eb nj\u00eb sasi prej 2500-2700 kalorish n\u00eb dit\u00eb.<\/p>\n\n\n\n

Tani q\u00eb i keni m\u00eb t\u00eb qarta gj\u00ebrat, mund t\u00eb filloni nj\u00eb program dob\u00ebsimi…<\/p>\n","protected":false},"excerpt":{"rendered":"

Kur vendosim t\u00eb fillojm\u00eb nj\u00eb diet\u00eb, d\u00ebgjojm\u00eb shpesh p\u00ebr IMT-n\u00eb, kalorit\u00eb, IMDH-n\u00eb dhe terma t\u00eb tjera t\u00eb pakuptueshme. Por \u00e7far\u00eb kuptimi kan\u00eb realisht ato? K\u00ebsaj radhe kemi marr\u00eb p\u00ebrsip\u00ebr t\u00eb luajm\u00eb rolin e nj\u00eb fjalori dhe t’ju zbulojm\u00eb se \u00e7’dometh\u00ebnie kan\u00eb k\u00ebta terma q\u00eb dietolog\u00ebt dhe nutricionist\u00ebt i p\u00ebrdorin pa pushim! Tani q\u00eb po afrohet […]<\/p>\n","protected":false},"author":5,"featured_media":13639,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[2333],"class_list":["post-22225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet","tag-shendedt"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/22225","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=22225"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/22225\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/13639"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=22225"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=22225"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=22225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}