{"id":115327,"date":"2026-07-25T15:30:25","date_gmt":"2026-07-25T12:30:25","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/keto-jane-dy-zakonet-qe-ndihmojne-te-humbni-peshe-me-lehte\/"},"modified":"2026-07-25T15:30:25","modified_gmt":"2026-07-25T12:30:25","slug":"keto-jane-dy-zakonet-qe-ndihmojne-te-humbni-peshe-me-lehte","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/keto-jane-dy-zakonet-qe-ndihmojne-te-humbni-peshe-me-lehte\/","title":{"rendered":"K\u00ebto jan\u00eb dy zakonet q\u00eb ndihmojn\u00eb t\u00eb humbni pesh\u00eb m\u00eb leht\u00eb"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/07\/smoothie-jeshile-per-humbje-peshe.jpg\" alt=\"K\u00ebto jan\u00eb dy zakonet q\u00eb ndihmojn\u00eb t\u00eb humbni pesh\u00eb m\u00eb leht\u00eb\"\/><\/figure>\n<p>Nj\u00eb studim i ri, i publikuar n\u00eb revist\u00ebn shkencore \u201cInternational Journal of Behavioral Nutrition and Physical Activity\u201d, ka sugjeruar nj\u00eb strategji interesante: t\u00eb p\u00ebrqendrohesh jo vet\u00ebm te ajo se \u00e7ka ha, por edhe te koha kur ha, ka shkruar Women\u2019s Health.<\/p>\n<p>Kjo qasje ngjan me agj\u00ebrimin me nd\u00ebrprerje apo intermitent, por \u00ebsht\u00eb m\u00eb fleksibile, sepse nuk k\u00ebrkon orare strikte.<\/p>\n<p>Sipas studimit, ndryshimi i koh\u00ebs s\u00eb vakteve mund t\u00eb lidhet me indeks m\u00eb t\u00eb ul\u00ebt t\u00eb mas\u00ebs trupore (BMI) me kalimin e koh\u00ebs.<\/p>\n<p>N\u00ebse ndihesh sikur po b\u00ebn gjith\u00e7ka si duhet, por pesha nuk po bie, ekspert\u00ebt thon\u00eb se koha e t\u00eb ngr\u00ebnit mund t\u00eb jet\u00eb nj\u00eb faktor i r\u00ebnd\u00ebsish\u00ebm, dhe kjo metod\u00eb mund t\u00eb jet\u00eb m\u00eb e leht\u00eb p\u00ebr t\u2019u ndjekur n\u00eb afat t\u00eb gjat\u00eb.<\/p>\n<p>Disa njer\u00ebz humbin pesh\u00eb m\u00eb leht\u00eb, por shum\u00eb t\u00eb tjer\u00eb kan\u00eb nevoj\u00eb p\u00ebr nj\u00eb qasje m\u00eb t\u00eb kujdesshme dhe t\u00eb menduar mir\u00eb p\u00ebr t\u00eb arritur rezultate dhe p\u00ebr t\u2019i mbajtur ato.<\/p>\n<p>Studiuesit analizuan t\u00eb dh\u00ebnat e mbi 7.000 t\u00eb rriturve, t\u00eb mosh\u00ebs 40-65 vje\u00e7, n\u00eb Gjermani. N\u00eb fillim, pjes\u00ebmarr\u00ebsit dhan\u00eb informacione p\u00ebr gjat\u00ebsin\u00eb, pesh\u00ebn, koh\u00ebn e vakteve, stilin e jetes\u00ebs dhe gjendjen socio-ekonomike.<\/p>\n<p>Pas pes\u00eb vjet\u00ebsh, m\u00eb shum\u00eb se 3.000 prej tyre u rikthyen p\u00ebr matje t\u00eb reja. Kjo u lejoi studiuesve t\u00eb shohin si kishin ndryshuar zakonet dhe pesha me kalimin e koh\u00ebs.<\/p>\n<p>Rezultati kryesor: dy zakone u lidh\u00ebn me BMI m\u00eb t\u00eb ul\u00ebt:<\/p>\n<p>-nj\u00eb periudh\u00eb m\u00eb e gjat\u00eb pa ngr\u00ebn\u00eb gjat\u00eb nat\u00ebs<\/p>\n<p>Pra, njer\u00ebzit q\u00eb nuk hanin von\u00eb n\u00eb mbr\u00ebmje dhe hanin m\u00ebngjes her\u00ebt kishin tendenc\u00eb t\u00eb kishin pesh\u00eb m\u00eb t\u00eb ul\u00ebt.<\/p>\n<p>Te grat\u00eb me BMI m\u00eb t\u00eb ul\u00ebt, m\u00ebngjesi zakonisht konsumohej rreth or\u00ebs 07:30 dhe kishte rreth 10.5 or\u00eb diferenc\u00eb mes dark\u00ebs dhe m\u00ebngjesit t\u00eb dit\u00ebs tjet\u00ebr. Kjo do t\u00eb thot\u00eb se vakti i fundit mbaronte rreth or\u00ebs 21:00.<\/p>\n<p>Nga ana tjet\u00ebr, vonimi i m\u00ebngjesit lidhej me BMI m\u00eb t\u00eb lart\u00eb.<\/p>\n<p>Studimi tregon nj\u00eb lidhje, por nuk provon se k\u00ebto zakone jan\u00eb shkaku i drejtp\u00ebrdrejt\u00eb i dob\u00ebsimit. Megjithat\u00eb, ekspert\u00ebt kan\u00eb disa shpjegime.<\/p>\n<p>\u201cP\u00ebrpunimi i l\u00ebnd\u00ebve ushqyese n\u00eb trup, sidomos nga insulina, metabolizmi dhe hormonet e uris\u00eb, ndryshon gjat\u00eb dit\u00ebs. Trupi funksionon m\u00eb mir\u00eb gjat\u00eb dit\u00ebs, sidomos n\u00eb m\u00ebngjes, dhe m\u00eb dob\u00ebt gjat\u00eb nat\u00ebs\u201d, ka shpjeguar dietologia Camille Lassale.<\/p>\n<p>Si rezultat, ngr\u00ebnia m\u00eb her\u00ebt gjat\u00eb dit\u00ebs dhe darka e hershme mund t\u00eb ndihmojn\u00eb n\u00eb menaxhimin e pesh\u00ebs.<\/p>\n<p>Edhe doktoresha Lisa Moskovitz \u00ebsht\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn linj\u00eb dhe ka th\u00ebn\u00eb se hormonet q\u00eb rregullojn\u00eb oreksin dhe nivelin e sheqerit n\u00eb gjak ndikojn\u00eb drejtp\u00ebrdrejt n\u00eb pesh\u00eb dhe yndyr\u00ebn trupore.<\/p>\n<p>Nd\u00ebrkoh\u00eb, dietologu Mir ALi, ka th\u00ebn\u00eb se ngr\u00ebnia von\u00eb n\u00eb mbr\u00ebmje shpesh shoq\u00ebrohet me ngr\u00ebnie t\u00eb vogla apo \u201csnacking\u201d, q\u00eb zakonisht nuk jan\u00eb zgjedhjet m\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n<p>\u201cKur kjo b\u00ebhet rregullisht, mund t\u00eb \u00e7oj\u00eb n\u00eb shtim n\u00eb pesh\u00eb\u201d, ka th\u00ebn\u00eb ai.<\/p>\n<p>Si ndryshon kjo nga agj\u00ebrimi me nd\u00ebrprerje?<\/p>\n<p>Ani pse duket e ngjashme, kjo qasje nuk \u00ebsht\u00eb e nj\u00ebjt\u00eb me agj\u00ebrimin me nd\u00ebrprerje.<\/p>\n<p>Agj\u00ebrimi me nd\u00ebrprerje zakonisht k\u00ebrkon periudha m\u00eb t\u00eb gjata pa ngr\u00ebn\u00eb, p\u00ebr shembull metoda 16:8 (16 or\u00eb pa ushqim dhe 8 or\u00eb ngr\u00ebnie).<\/p>\n<p>Nd\u00ebrsa kjo metod\u00eb \u00ebsht\u00eb m\u00eb fleksibile dhe m\u00eb e leht\u00eb p\u00ebr t\u2019u mbajtur.<\/p>\n<p>\u201c\u00cbsht\u00eb nj\u00eb qasje m\u00eb e q\u00ebndrueshme\u201d, ka th\u00ebn\u00eb Moskovitz.<\/p>\n<p>Nd\u00ebrsa Lassale ka shtuar se shumica e pjes\u00ebmarr\u00ebsve n\u00eb studim nuk po ndiqnin q\u00ebllimisht nj\u00eb regjim agj\u00ebrimi.<\/p>\n<p>Ekspert\u00ebt theksojn\u00eb r\u00ebnd\u00ebsin\u00eb e vakteve t\u00eb rregullta dhe koh\u00ebs q\u00eb i jep trupit p\u00ebr t\u00eb tretur ushqimin para gjumit.<\/p>\n<p>\u201cNuk \u00ebsht\u00eb ide e mir\u00eb t\u00eb anashkalosh m\u00ebngjesin p\u00ebr t\u00eb zgjatur periudh\u00ebn pa ngr\u00ebn\u00eb gjat\u00eb nat\u00ebs\u201d, ka th\u00ebn\u00eb Lassale.<\/p>\n<p>N\u00eb vend t\u00eb k\u00ebsaj, ajo rekomandon nj\u00eb m\u00ebngjes t\u00eb rregullt dhe t\u00eb sh\u00ebndetsh\u00ebm dhe nj\u00eb dark\u00eb t\u00eb leht\u00eb dhe sa m\u00eb her\u00ebt.<\/p>\n<p>\u201cNuk ke nevoj\u00eb p\u00ebr ndryshime drastike p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar pesh\u00ebn dhe p\u00ebrqindjen e yndyr\u00ebs n\u00eb trup\u201d, ka th\u00ebn\u00eb Moskovitz.<\/p>\n<p>N\u00eb thelb, kjo metod\u00eb n\u00ebnkupton q\u00eb pjesa m\u00eb e madhe e kalorive t\u00eb konsumohet n\u00eb pjes\u00ebn e par\u00eb t\u00eb dit\u00ebs.<\/p>\n<p>\u201cKjo mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb n\u00eb fillim, sidomos n\u00ebse je m\u00ebsuar t\u00eb hash shum\u00eb n\u00eb dark\u00eb dhe t\u00eb konsumosh ushqime para gjumit\u201d, ka shtuar ajo.<\/p>\n<p>Por, sipas saj, p\u00ebr ata q\u00eb han\u00eb shumic\u00ebn e kalorive n\u00eb mbr\u00ebmje ka shum\u00eb gjasa q\u00eb pik\u00ebrisht k\u00ebta persona t\u00eb shohin p\u00ebrmir\u00ebsimet m\u00eb t\u00eb m\u00ebdha.<\/p>\n<p>P\u00ebrfitimet nuk ndalen vet\u00ebm te pesha. Sipas ekspert\u00ebve, kjo m\u00ebnyr\u00eb t\u00eb ushqyerje mund t\u00eb sjell\u00eb edhe gjum\u00eb m\u00eb t\u00eb mir\u00eb, m\u00eb shum\u00eb energji, tretje m\u00eb t\u00eb mir\u00eb dhe m\u00eb pak d\u00ebshir\u00eb p\u00ebr ushqim gjat\u00eb dit\u00ebs.<\/p>\n<hr style=\"margin:30px 0\"\/>\n<p style=\"font-size:13px;color:#666\">Burimi: <strong>mesazhi<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nj\u00eb studim i ri, i publikuar n\u00eb revist\u00ebn shkencore \u201cInternational Journal of Behavioral Nutrition and Physical Activity\u201d, ka sugjeruar nj\u00eb strategji interesante: t\u00eb p\u00ebrqendrohesh jo vet\u00ebm te ajo se \u00e7ka ha, por edhe te koha kur ha, ka shkruar Women\u2019s Health. Kjo qasje ngjan me agj\u00ebrimin me nd\u00ebrprerje apo intermitent, por \u00ebsht\u00eb m\u00eb fleksibile, sepse [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":115326,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-115327","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendetesi"],"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/115327","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/comments?post=115327"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/115327\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/115326"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=115327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=115327"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=115327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}