{"id":2331,"date":"2026-02-17T13:00:30","date_gmt":"2026-02-17T13:00:30","guid":{"rendered":"https:\/\/shetshqip.com\/?p=2331"},"modified":"2026-02-17T13:00:30","modified_gmt":"2026-02-17T13:00:30","slug":"pese-keshilla-per-te-djegur-me-shume-kalori-gjate-gjumit","status":"publish","type":"post","link":"https:\/\/shetshqip.com\/?p=2331","title":{"rendered":"Pes\u00eb k\u00ebshilla p\u00ebr t\u00eb djegur m\u00eb shum\u00eb kalori gjat\u00eb gjumit"},"content":{"rendered":"
\n

Gjumi \u00ebsht\u00eb nj\u00eb koh\u00eb ky\u00e7e q\u00eb trupi juaj t\u00eb pushoj\u00eb dhe t\u00eb riparoj\u00eb veten, por a mund t\u00eb jet\u00eb edhe nj\u00eb mund\u00ebsi p\u00ebr t\u00eb djegur m\u00eb shum\u00eb kalori?<\/p>\n<\/div>\n

N\u00ebse po p\u00ebrpiqeni t\u00eb humbni pesh\u00eb, ndoshta po pyesni veten se si t\u00eb maksimizoni shpenzimin tuaj t\u00eb p\u00ebrditsh\u00ebm t\u00eb energjis\u00eb. Hulumtimet tregojn\u00eb se ka rregullime t\u00eb thjeshta n\u00eb stilin e jet\u00ebs q\u00eb mund t\u2019ju ndihmojn\u00eb ta b\u00ebni pik\u00ebrisht k\u00ebt\u00eb edhe nd\u00ebrsa flini. Dr. Daniel Atkinson, nj\u00eb mjek i mjek\u00ebsis\u00eb familjare, shpjegon:<\/p>\n

P\u00ebrpjekja p\u00ebr t\u00eb djegur m\u00eb shum\u00eb kalori nd\u00ebrsa jeni n\u00eb pushim mund t\u00eb duket si qasja e gabuar. Por ju djegni kalori edhe kur jeni duke pushuar kjo quhet shkalla juaj metabolike bazale (BMR) ose, ndonj\u00ebher\u00eb, shkalla juaj metabolike n\u00eb pushim (RMR). Edhe pse t\u00eb dy termat kan\u00eb nuanca, ato shpesh p\u00ebrdoren n\u00eb m\u00ebnyr\u00eb t\u00eb nd\u00ebrsjell\u00eb.<\/p>\n

Numri i kalorive q\u00eb digjni gjat\u00eb gjumit ndikohet nga disa faktor\u00eb.<\/p>\n

N\u00eb fakt, numri i kalorive q\u00eb digjni gjat\u00eb gjumit varet nga shpenzimi juaj total i energjis\u00eb, i cili p\u00ebrcaktohet nga faktor\u00eb t\u00eb till\u00eb si mosha, masa trupore dhe stili i jet\u00ebs. Kur b\u00ebhet fjal\u00eb p\u00ebr p\u00ebrshpejtimin e metabolizmit tuaj, dieta, aktiviteti fizik, sasia e gjumit q\u00eb b\u00ebni dhe madje edhe mjedisi n\u00eb t\u00eb cilin flini jan\u00eb t\u00eb gjitha \u00e7el\u00ebsi.<\/p>\n

Kushtojini v\u00ebmendje temperatur\u00ebs s\u00eb dhom\u00ebs
\nStudimet tregojn\u00eb se t\u00eb fjeturit n\u00eb nj\u00eb dhom\u00eb m\u00eb t\u00eb fresk\u00ebt mund t\u00eb ndihmoj\u00eb n\u00eb p\u00ebrshpejtimin e metabolizmit tuaj. P\u00ebr disa njer\u00ebz, temperaturat m\u00eb t\u00eb ul\u00ebta p\u00ebrmir\u00ebsojn\u00eb cil\u00ebsin\u00eb e gjumit, thot\u00eb Dr. Atkinson. Ata shpesh e kan\u00eb m\u00eb t\u00eb leht\u00eb t\u00eb bien n\u00eb gjum\u00eb, dhe ajri i fresk\u00ebt gjat\u00eb nat\u00ebs mund t\u2019u sjell\u00eb dobi njer\u00ebzve me probleme t\u00eb frym\u00ebmarrjes si astma, nd\u00ebrkoh\u00eb q\u00eb zvog\u00eblon edhe transmetimin e infeksioneve virale.<\/p>\n

Sigurohuni q\u00eb t\u00eb flini mjaftuesh\u00ebm<\/p>\n

T\u00eb flesh mjaftuesh\u00ebm \u00ebsht\u00eb jasht\u00ebzakonisht e r\u00ebnd\u00ebsishme, pasi mungesa e tij mund t\u00eb ndikoj\u00eb n\u00eb hormone dhe t\u00eb ngadal\u00ebsoj\u00eb metabolizmin.<\/p>\n

T\u00eb flesh mjaftuesh\u00ebm \u00ebsht\u00eb \u00e7el\u00ebsi p\u00ebr t\u00eb rregulluar metabolizmin t\u00ebnd. Mosfjetja e mjaftueshme stimulon sekretimin e ghrelin\u00ebs, t\u00eb ashtuquajturit \u2018hormoni i uris\u00eb\u2019, t\u00eb cilin trupi e p\u00ebrdor p\u00ebr t\u00eb kompensuar munges\u00ebn e energjis\u00eb. Kjo rezulton n\u00eb zakone m\u00eb t\u00eb pash\u00ebndetshme t\u00eb t\u00eb ngr\u00ebnit dhe d\u00ebshira impulsive p\u00ebr ushqim t\u00eb shpejt\u00eb, shpjegon Atkinson.<\/p>\n

Shmangni vaktet e vona<\/p>\n

N\u00ebse nuk mund t\u2019i rezistoni nj\u00eb mezeje n\u00eb mbr\u00ebmje, mund t\u00eb jeni duke sabotuar pa vet\u00ebdije q\u00ebllimet tuaja. T\u00eb ngr\u00ebnit von\u00eb \u00ebsht\u00eb nj\u00eb tjet\u00ebr zakon q\u00eb duhet shmangur n\u00ebse doni t\u00eb rrisni djegien e kalorive. Trupi juaj e p\u00ebrdor energjin\u00eb n\u00eb m\u00ebnyr\u00eb m\u00eb pak efikase gjat\u00eb gjumit, k\u00ebshtu q\u00eb t\u00eb hani vakte t\u00eb m\u00ebdha ose me shum\u00eb kalori para gjumit mund t\u00eb kontribuoj\u00eb n\u00eb shtimin n\u00eb pesh\u00eb dhe t\u00eb prish\u00eb cil\u00ebsin\u00eb e gjumit, pasi trupi juaj po e tret ushqimin m\u00eb intensivisht gjat\u00eb nat\u00ebs, paralajm\u00ebron Dr. Atkinson.<\/p>\n

Ai thekson se rritja e konsumit t\u00eb kalorive \u00ebsht\u00eb e lidhur me zakone t\u00eb q\u00ebndrueshme t\u00eb jetes\u00ebs n\u00eb planin afatgjat\u00eb.<\/p>\n

Nd\u00ebrtoni mas\u00eb muskulore
\nNd\u00ebrtimi i muskujve \u00ebsht\u00eb nj\u00eb nga m\u00ebnyrat m\u00eb efektive p\u00ebr t\u00eb rritur metabolizmin tuaj.<\/p>\n

Dihet mir\u00eb q\u00eb trupi p\u00ebrdor m\u00eb shum\u00eb energji p\u00ebr t\u00eb ruajtur muskujt sesa p\u00ebr t\u00eb ruajtur dhjamin. P\u00ebrfshirja e st\u00ebrvitjes s\u00eb forc\u00ebs n\u00eb rutin\u00ebn tuaj t\u00eb p\u00ebrditshme mund t\u00eb jet\u00eb nj\u00eb m\u00ebnyr\u00eb shum\u00eb efektive p\u00ebr t\u00eb rritur djegien e p\u00ebrgjithshme t\u00eb kalorive, thot\u00eb Atkinson.<\/p>\n

Kujdes diet\u00ebn t\u00ebnde<\/p>\n

P\u00ebrve\u00e7 ushtrimeve, dieta luan nj\u00eb rol ky\u00e7.Zgjidhni burime t\u00eb pangopura proteinash dhe sigurohuni q\u00eb t\u00eb merrni mjaftuesh\u00ebm fibra nga nj\u00eb shum\u00ebllojshm\u00ebri frutash dhe perimesh, pasi kjo mund t\u2019ju ndihmoj\u00eb t\u00eb q\u00ebndroni t\u00eb ngopur m\u00eb gjat\u00eb dhe t\u00eb parandaloni nevoj\u00ebn p\u00ebr ushqime t\u00eb panevojshme, thot\u00eb mjeku. N\u00ebse hani m\u00eb me zgjuarsi dhe l\u00ebvizni m\u00eb shum\u00eb, do t\u00eb krijoni nj\u00eb deficit kalorish, gj\u00eb q\u00eb \u00e7on n\u00eb humbje peshe.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gjumi \u00ebsht\u00eb nj\u00eb koh\u00eb ky\u00e7e q\u00eb trupi juaj t\u00eb pushoj\u00eb dhe t\u00eb riparoj\u00eb veten, por a mund t\u00eb jet\u00eb edhe nj\u00eb mund\u00ebsi p\u00ebr t\u00eb djegur m\u00eb shum\u00eb kalori? N\u00ebse po p\u00ebrpiqeni t\u00eb humbni pesh\u00eb, ndoshta po pyesni veten se si t\u00eb maksimizoni shpenzimin tuaj t\u00eb p\u00ebrditsh\u00ebm t\u00eb energjis\u00eb. Hulumtimet tregojn\u00eb se ka rregullime t\u00eb thjeshta […]<\/p>\n","protected":false},"author":1,"featured_media":2332,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":{"subtitle":"","format":"standard","override":[{"template":"1","parallax":"1","fullscreen":"1","layout":"right-sidebar","sidebar":"default-sidebar","second_sidebar":"default-sidebar","sticky_sidebar":"1","share_position":"top","share_float_style":"share-monocrhome","show_share_counter":"1","show_view_counter":"1","show_featured":"1","show_post_meta":"1","show_post_author":"1","show_post_author_image":"1","show_post_date":"1","post_date_format":"default","post_date_format_custom":"Y\/m\/d","show_post_category":"1","show_post_reading_time":"0","post_reading_time_wpm":"300","post_calculate_word_method":"str_word_count","show_zoom_button":"0","zoom_button_out_step":"2","zoom_button_in_step":"3","show_post_tag":"1","show_popup_post":"1","show_comment_section":"1","number_popup_post":"1","show_author_box":"1","show_post_related":"0","show_inline_post_related":"0"}],"image_override":[{"single_post_thumbnail_size":"crop-715","single_post_gallery_size":"crop-500"}],"trending_post_position":"meta","trending_post_label":"Trending","sponsored_post_label":"Sponsored by","disable_ad":"0"},"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":{"view_counter_number":"0","share_counter_number":"0","like_counter_number":"0","dislike_counter_number":"0"},"jnews_post_split":{"post_split":[{"template":"1","tag":"h2","numbering":"asc","mode":"normal","first":"0","enable_toc":"0","toc_type":"normal"}]},"footnotes":""},"categories":[121],"tags":[],"class_list":["post-2331","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/shetshqip.com\/index.php?rest_route=\/wp\/v2\/posts\/2331","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shetshqip.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shetshqip.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shetshqip.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shetshqip.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2331"}],"version-history":[{"count":1,"href":"https:\/\/shetshqip.com\/index.php?rest_route=\/wp\/v2\/posts\/2331\/revisions"}],"predecessor-version":[{"id":2333,"href":"https:\/\/shetshqip.com\/index.php?rest_route=\/wp\/v2\/posts\/2331\/revisions\/2333"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shetshqip.com\/index.php?rest_route=\/wp\/v2\/media\/2332"}],"wp:attachment":[{"href":"https:\/\/shetshqip.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shetshqip.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shetshqip.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}