{"id":119008,"date":"2026-10-19T13:20:33","date_gmt":"2026-10-19T10:20:33","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/a-duhet-te-hiqni-dore-nga-buka-nese-doni-te-humbni-peshe\/"},"modified":"2026-10-19T13:20:33","modified_gmt":"2026-10-19T10:20:33","slug":"a-duhet-te-hiqni-dore-nga-buka-nese-doni-te-humbni-peshe","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/a-duhet-te-hiqni-dore-nga-buka-nese-doni-te-humbni-peshe\/","title":{"rendered":"A duhet t\u00eb hiqni dor\u00eb nga buka n\u00ebse doni t\u00eb humbni pesh\u00eb?"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/10\/egre.jpg\" alt=\"A duhet t\u00eb hiqni dor\u00eb nga buka n\u00ebse doni t\u00eb humbni pesh\u00eb?\"\/><\/figure>\n<p>Buka \u00ebsht\u00eb nj\u00eb nga ushqimet e para q\u00eb shum\u00eb njer\u00ebz e heqin nga menyja sapo vendosin t\u00eb humbin pesh\u00eb.<\/p>\n<p>Megjithat\u00eb, k\u00ebrkimet shkencore tregojn\u00eb se nuk ka r\u00ebnd\u00ebsi se \u00e7far\u00eb lloj buke \u00ebsht\u00eb dhe se heqja dor\u00eb plot\u00ebsisht prej saj nuk \u00ebsht\u00eb domosdoshm\u00ebrisht zgjidhja.<\/p>\n<p>Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb (OBSH) n\u00eb rekomandimet e saj p\u00ebr nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme pohon se karbohidratet n\u00eb diet\u00eb duhet t\u00eb vijn\u00eb kryesisht nga drith\u00ebrat e plota, perimet, frutat dhe bishtajoret.<\/p>\n<p>OBSH citon grurin e pa rafinuar, t\u00ebrsh\u00ebr\u00ebn, melin, misrin dhe orizin kaf si shembuj t\u00eb drith\u00ebrave t\u00eb plota.<\/p>\n<p>Parimi kryesor i nj\u00eb diete t\u00eb sh\u00ebndetshme sipas OBSH-s\u00eb \u00ebsht\u00eb q\u00eb marrja e energjis\u00eb duhet t\u00eb p\u00ebrputhet me konsumin e saj.<\/p>\n<p>Me fjal\u00eb t\u00eb tjera, kilogram\u00ebt nuk humbasin duke eliminuar nj\u00eb ushqim, por nga marrja totale e kalorive.<\/p>\n<p>Dallimi midis buk\u00ebs s\u00eb bardh\u00eb dhe asaj integrale \u00ebsht\u00eb treguar nga disa studime t\u00eb m\u00ebdha t\u00eb kryera n\u00eb Spanj\u00eb.<\/p>\n<p>N\u00eb nj\u00eb studim t\u00eb botuar n\u00eb vitin 2014 n\u00eb revist\u00ebn BMC Public Health, shkenc\u00ebtar\u00ebt ndoq\u00ebn m\u00eb shum\u00eb se 9,200 pjes\u00ebmarr\u00ebs p\u00ebr nj\u00eb mesatare prej pes\u00eb vitesh.<\/p>\n<p>Ata q\u00eb hanin dy ose m\u00eb shum\u00eb racione buk\u00eb t\u00eb bardh\u00eb n\u00eb dit\u00eb kishin 40 p\u00ebrqind m\u00eb shum\u00eb gjasa t\u00eb ishin mbipesh\u00eb ose obez\u00eb sesa ata q\u00eb e hanin jo m\u00eb shum\u00eb se nj\u00eb her\u00eb n\u00eb jav\u00eb.<\/p>\n<p>Nj\u00eb p\u00ebrmbledhje k\u00ebrkimore e botuar n\u00eb vitin 2019 n\u00eb revist\u00ebn Nutrients p\u00ebrfshinte t\u00eb dh\u00ebna nga m\u00eb shum\u00eb se 136,000 njer\u00ebz.<\/p>\n<p>Ai tregoi se njer\u00ebzit q\u00eb hanin m\u00eb shum\u00eb drith\u00ebra t\u00eb plota kishin mesatarisht nj\u00eb indeks m\u00eb t\u00eb ul\u00ebt t\u00eb mas\u00ebs trupore (BMI).<\/p>\n<p>Studimet e kontrolluara afatshkurtra, q\u00eb zgjasin 12 deri n\u00eb 16 jav\u00eb, nuk kan\u00eb treguar se vet\u00ebm shtimi i drith\u00ebrave t\u00eb plota n\u00eb diet\u00eb \u00e7on n\u00eb humbje peshe.<\/p>\n<p>Prandaj, autor\u00ebt arrijn\u00eb n\u00eb p\u00ebrfundimin se nevojiten m\u00eb shum\u00eb k\u00ebrkime, por drith\u00ebrat e plota mbeten pjes\u00eb e diet\u00ebs s\u00eb sh\u00ebndetshme t\u00eb rekomanduar.<\/p>\n<p>N\u00ebse po p\u00ebrpiqeni t\u00eb humbni pesh\u00eb, nuk keni pse ta hiqni dor\u00eb plot\u00ebsisht nga buka.<\/p>\n<p>Sipas t\u00eb dh\u00ebnave t\u00eb disponueshme, \u00ebsht\u00eb m\u00eb e dobishme t\u00eb z\u00ebvend\u00ebsoni buk\u00ebn e bardh\u00eb me buk\u00eb integrale, t\u00eb monitoroni sasin\u00eb dhe t\u00eb jeni t\u00eb kujdessh\u00ebm me \u00e7far\u00eb e hani.<\/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>Buka \u00ebsht\u00eb nj\u00eb nga ushqimet e para q\u00eb shum\u00eb njer\u00ebz e heqin nga menyja sapo vendosin t\u00eb humbin pesh\u00eb. Megjithat\u00eb, k\u00ebrkimet shkencore tregojn\u00eb se nuk ka r\u00ebnd\u00ebsi se \u00e7far\u00eb lloj buke \u00ebsht\u00eb dhe se heqja dor\u00eb plot\u00ebsisht prej saj nuk \u00ebsht\u00eb domosdoshm\u00ebrisht zgjidhja. Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb (OBSH) n\u00eb rekomandimet e saj p\u00ebr nj\u00eb diet\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":119007,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-119008","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\/119008","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=119008"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/119008\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/119007"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=119008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=119008"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=119008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}