Nga Alex Johnstone<\/p>\n
Qeverit\u00eb na k\u00ebshillojn\u00eb gjithmon\u00eb t\u00eb ham\u00eb m\u00eb pak, dhe t\u00eb ushtrohemi fizikisht m\u00eb shum\u00eb, p\u00ebr t\u00eb qen\u00eb m\u00eb t\u00eb sh\u00ebndetsh\u00ebm, por kjo paraqet nj\u00eb problem t\u00eb duksh\u00ebm. T\u00eb qenit m\u00eb aktiv\u00eb, do t\u00eb thot\u00eb t\u00eb jemi m\u00eb shum\u00eb t\u00eb uritur, ndaj ekziston rreziku q\u00eb t\u00eb p\u00ebrfundojm\u00eb duke ngr\u00ebn\u00eb m\u00eb shum\u00eb p\u00ebr t\u00eb kompensuar haxhimin e energjive, dhe duke shtuar m\u00eb shum\u00eb n\u00eb pesh\u00eb, se sa n\u00eb rastin kur nuk do t\u00eb ngriheshim nga divani.<\/p>\n
Ekspert\u00ebt e dietave, \u00ebnd\u00ebrrojn\u00eb dit\u00ebn kur mund t\u00eb planifikojn\u00eb dietat p\u00ebr njer\u00ebzit q\u00eb jan\u00eb m\u00eb aktiv\u00eb, por q\u00eb gjat\u00eb k\u00ebsaj kohe t\u00eb mos ken\u00eb shtim t\u00eb oreksit. Fatkeq\u00ebsisht, kjo \u00ebsht\u00eb m\u00eb e nd\u00ebrlikuar se sa mund ta mendoni:ne jemi ende n\u00eb k\u00ebrkim t\u00eb mekanizmit, q\u00eb p\u00ebrcakton se si energjia q\u00eb shpenzojm\u00eb, p\u00ebrkthehet n\u00eb nivelin ton\u00eb t\u00eb oreksit.<\/p>\n
Dhe si\u00e7 do ta shohim, kjo nuk \u00ebsht\u00eb aspak e vetmja gj\u00eb, q\u00eb e b\u00ebn k\u00ebt\u00eb \u00e7\u00ebshtje t\u00eb komplikuar. N\u00eb nj\u00eb bot\u00eb ideale, trupi i njeriut do t\u00eb na zbulonte menj\u00ebher\u00eb ndryshimet n\u00eb sasin\u00eb e energjis\u00eb q\u00eb p\u00ebrdorim, dhe pastaj na jep oreksin p\u00ebr t\u00eb ngr\u00ebn\u00eb sasin\u00eb e duhur t\u00eb ushqimit dhe balancuar at\u00eb. Mjerisht jo:ne t\u00eb gjith\u00ebve na kap uria dy ose tri her\u00eb n\u00eb dit\u00eb, nganj\u00ebher\u00eb m\u00eb shum\u00eb, pavar\u00ebsisht se \u00e7far\u00eb jemi duke b\u00ebr\u00eb.<\/p>\n
Trupat tan\u00eb, l\u00ebshojn\u00eb gjithashtu sinjale shum\u00eb m\u00eb t\u00eb forta rreth oreksit ton\u00eb, kur nuk kemi ngr\u00ebn\u00eb mjaftuesh\u00ebm, sesa kur kemi ngr\u00ebn\u00eb shum\u00eb. Kjo marr\u00ebdh\u00ebnie e dob\u00ebt e reagimeve t\u00eb p\u00ebrditshme, ndihmon p\u00ebr t\u00eb na shpjeguar se p\u00ebrse njer\u00ebzit obez\u00eb, p\u00ebrjetojn\u00eb ende ndjesi t\u00eb forta t\u00eb uris\u00eb \u2013 dhe p\u00ebr t\u00eb gjith\u00eb ushqime plot kalori q\u00eb jan\u00eb gjer\u00ebsisht t\u00eb disponueshme.<\/p>\n
Misteret e oreksit<\/p>\n
Ka shum\u00eb gj\u00ebra q\u00eb ne nuk i kuptojm\u00eb, mbi efektin e rritjes s\u00eb aktivitetit. Shumica prej nesh, djegin sasi t\u00eb ndryshme t\u00eb kalorive n\u00eb dit\u00eb t\u00eb ndryshme \u2013 palestrat kan\u00eb dit\u00eb pushimesh, nd\u00ebrsa t\u00eb gjith\u00eb kan\u00eb dit\u00eb ku sh\u00ebtisin n\u00ebp\u00ebr dyqane t\u00eb tjera, b\u00ebjn\u00eb m\u00eb shum\u00eb pun\u00eb sht\u00ebpie etj.<\/p>\n
Studimet nuk gjejn\u00eb ndonj\u00eb lidhje t\u00eb qart\u00eb nd\u00ebrmjet k\u00ebtyre variacioneve, dhe sasis\u00eb s\u00eb ushqimit q\u00eb konsumoni mesatarisht n\u00eb nj\u00eb dit\u00eb t\u00eb caktuar. Por nuk \u00ebsht\u00eb e leht\u00eb as t\u00eb thuhet ndonj\u00eb gj\u00eb p\u00ebrfundimtare. Shumica e hulumtimeve, jan\u00eb p\u00ebrqendruar tek njer\u00ebzit q\u00eb b\u00ebjn\u00eb st\u00ebrvitje aerobike dhe kan\u00eb zbuluar p\u00ebr shembull, se nd\u00ebrsa disa njer\u00ebz t\u00eb st\u00ebrvitur kan\u00eb prirjen t\u00eb han\u00eb sasin\u00eb e duhur p\u00ebr t\u00eb kompensuar kalorit\u00eb shtes\u00eb q\u00eb djegin, nd\u00ebrsa njer\u00ebzit mbipesh\u00eb jan\u00eb m\u00eb t\u00eb prirur p\u00ebr t\u00eb ngr\u00ebn\u00eb.<\/p>\n
\u00c7far\u00eb e shkakton k\u00ebt\u00eb ndryshim? Nj\u00eb mund\u00ebsi, \u00ebsht\u00eb se proceset fiziologjike ndryshojn\u00eb tek njer\u00ebzit q\u00eb b\u00ebjn\u00eb m\u00eb shum\u00eb st\u00ebrvitje \u2013 p\u00ebr shembull, hormonet e tyre t\u00eb zorr\u00ebve, mund t\u00eb l\u00ebshohen n\u00eb p\u00ebrq\u00ebndrime t\u00eb ndryshme kur han\u00eb, duke ngr\u00ebn\u00eb potencialisht m\u00eb shum\u00eb se sa kan\u00eb nevoj\u00eb.<\/p>\n
Nj\u00eb pyetje e vjet\u00ebr prej t\u00eb pakt\u00ebn 60 vjet\u00ebsh, ka t\u00eb b\u00ebj\u00eb me vendin ku futet metabolizmi n\u00eb k\u00ebt\u00eb tabllo. Disa studime t\u00eb r\u00ebnd\u00ebsishme t\u00eb publikuara n\u00eb vitin 2013 nga nj\u00eb ekip n\u00eb Lids t\u00eb Britanis\u00eb s\u00eb Madhe, zbuluan se njer\u00ebzit me mbipesh\u00eb ishin m\u00eb t\u00eb uritur dhe konsumonin m\u00eb shum\u00eb kalori, sesa njer\u00ebzit e dob\u00ebt.<\/p>\n
Meq\u00eb njer\u00ebzit mbipesh\u00eb, kan\u00eb nj\u00eb norm\u00eb m\u00eb t\u00eb lart\u00eb metabolike kur jan\u00eb duke pushuar, grupi i studiuesve propozoi se ekzistonte nj\u00eb lidhje midis k\u00ebsaj shkalle, dhe sasis\u00eb ushqimit q\u00eb han\u00eb njer\u00ebzit. Fakti q\u00eb normat e metabolizmit tek njer\u00ebzit kur jan\u00eb duke pushuar jan\u00eb t\u00eb q\u00ebndrueshme, pavar\u00ebsisht luhatjeve n\u00eb ushtrimin e p\u00ebrditsh\u00ebm fizik, mund t\u00eb ndihmoj\u00eb n\u00eb shpjegimin se p\u00ebrse nivelet e ushtrimeve, nuk kan\u00eb shpesh ndikim mbi sasin\u00eb e ushqimit q\u00eb ham\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn dit\u00eb.<\/p>\n
Megjithat\u00eb, kjo s\u2019do t\u00eb thot\u00eb q\u00eb shkalla metabolike e pushimit, p\u00ebrcakton v\u00ebrtet se sa ushqim ham\u00eb.<\/p>\n
Ekipi propozoi q\u00eb p\u00ebrb\u00ebrja e trupit t\u00eb nj\u00eb personi, ve\u00e7an\u00ebrisht shuma e mas\u00ebs muskulare, mund t\u00eb diktoj\u00eb norm\u00ebn e tyre metabolike. N\u00ebse \u00ebsht\u00eb k\u00ebshtu, shkalla metabolike mund t\u00eb veproj\u00eb vet\u00ebm si nj\u00eb nd\u00ebrmjet\u00ebse \u2013 duke p\u00ebrcjell\u00eb informacione rreth p\u00ebrb\u00ebrjes s\u00eb trupit, p\u00ebrmes rrjeteve hipotalamike n\u00eb tru, t\u00eb cilat besohet t\u00eb kontrollojn\u00eb oreksin. Sido q\u00eb t\u00eb jet\u00eb, kjo k\u00ebrkon ende k\u00ebrkime t\u00eb m\u00ebtejshme.<\/p>\n
Studimi yn\u00eb<\/p>\n
P\u00ebr t\u00eb shqyrtuar se \u00e7far\u00eb ndodh n\u00eb situat\u00ebn e jet\u00ebs reale, un\u00eb kam bashk\u00ebautorizuar nj\u00eb studim t\u00eb ri, q\u00eb shqyrton se \u00e7far\u00eb ndodh me kalorit\u00eb q\u00eb marrin njer\u00ebzit n\u00eb dit\u00ebt kur jan\u00eb m\u00eb aktive, pa u ushtruar q\u00ebllimisht, si\u00e7 mund t\u00eb jet\u00eb \u00e7do gj\u00eb, nga nj\u00eb udh\u00ebtim p\u00ebr tek dentisti, deri n\u00eb nj\u00eb dit\u00eb t\u00eb kaluar n\u00eb plazh me f\u00ebmij\u00ebt.<\/p>\n
N\u00eb vazhguam 242 individ\u00eb \u2013 114 burra dhe 128 gra. Zbuluam se sasia e aktivitetit t\u00eb tyre, ndikonte n\u00eb sasin\u00eb e ushqimit q\u00eb konsumonin, por edhe normat e tyre metabolike ndikonin<\/p>\n
n\u00eb oreksin e tyre \u2013 me fjal\u00eb t\u00eb tjera, njer\u00ebzit mbipesh\u00eb tentonin t\u00eb hanin m\u00eb shum\u00eb.<\/p>\n
Ky \u00ebsht\u00eb nj\u00eb hap tjet\u00ebr p\u00ebrpara, p\u00ebr t\u00eb kuptuar marr\u00ebdh\u00ebnien midis aktivitetit fizik, dhe kalorive q\u00eb konsumojm\u00eb. Por mos e prisni q\u00eb kjo t\u00eb p\u00ebrkthehet n\u00eb nj\u00eb formul\u00eb magjike, p\u00ebr t\u00eb optimizuar marr\u00ebdh\u00ebnien e gjithsecilit, me aktivitetin dhe ushqimin q\u00eb konsumon.<\/p>\n
Ka shum\u00eb variabla, q\u00eb mezi u morr\u00ebn parasysh nga hulumtuesit. Puna m\u00eb e madhe, ishte e prirur t\u00eb p\u00ebrqendrohej tek burrat e bardh\u00eb t\u00eb mosh\u00ebs 20-30 vje\u00e7are. Por ka prova, q\u00eb grat\u00eb jan\u00eb m\u00eb t\u00eb prirura t\u00eb kompensojn\u00eb aktivitetin fizik shtes\u00eb, p\u00ebrmes t\u00eb ngr\u00ebnit.<\/p>\n
Ngjash\u00ebm, tiparet e ndryshme gjenetike, kan\u00eb t\u00eb ngjar\u00eb t\u00eb jen\u00eb t\u00eb r\u00ebnd\u00ebsishme. Pastaj ekzistojn\u00eb edhe dallime n\u00eb psikologjin\u00eb e njer\u00ebzve, dhe deri n\u00eb \u00e7\u2019mas\u00eb ata e p\u00ebrdorin ushqimin si shp\u00ebrblim. Njer\u00ebzit q\u00eb kan\u00eb humbur ose fituar pesh\u00eb, do t\u00eb ken\u00eb sinjale t\u00eb ndryshme oreksi tek njer\u00ebzit, pesha e t\u00eb cil\u00ebve \u00ebsht\u00eb e q\u00ebndrueshme.<\/p>\n
Koha e aktivitetit gjat\u00eb dit\u00ebs, ka t\u00eb ngjar\u00eb t\u00eb diktoj\u00eb gjithashtu ndryshimet. Un\u00eb dyshoj q\u00eb n\u00eb jet\u00ebn time, ne do t\u00eb arrijm\u00eb nj\u00eb pik\u00eb ku mund t\u00eb shikojm\u00eb t\u00eb gjith\u00eb p\u00ebrb\u00ebrjen gjenetike t\u00eb \u00e7do personi, dhe t\u2019u tregojm\u00eb atyre sakt\u00ebsisht se \u00e7far\u00eb funksionon p\u00ebr ta.<\/p>\n
Ajo q\u00eb mund t\u00eb themi nga studimi, \u00ebsht\u00eb se shum\u00eb njer\u00ebz jan\u00eb t\u00eb detyruar t\u00eb han\u00eb m\u00eb shum\u00eb, kur jan\u00eb m\u00eb aktiv\u00eb. Thjesht m\u00eb shum\u00eb l\u00ebvizje, nuk do t\u00eb \u00e7oj\u00eb n\u00eb humbjen spontanisht t\u00eb pesh\u00ebs trupore. Njer\u00ebzit duhet t\u00eb jen\u00eb t\u00eb vet\u00ebdijsh\u00ebm p\u00ebr k\u00ebt\u00eb, dhe t\u00eb shohin se sa ushqim shtes\u00eb ata konsumojn\u00eb.<\/p>\n
\u201cThe Conversation\u201d \u2013 Bota.al<\/p>\n","protected":false},"excerpt":{"rendered":"
Nga Alex Johnstone Qeverit\u00eb na k\u00ebshillojn\u00eb gjithmon\u00eb t\u00eb ham\u00eb m\u00eb pak, dhe t\u00eb ushtrohemi fizikisht m\u00eb shum\u00eb, p\u00ebr t\u00eb qen\u00eb m\u00eb t\u00eb sh\u00ebndetsh\u00ebm, por kjo paraqet nj\u00eb problem t\u00eb duksh\u00ebm. T\u00eb qenit m\u00eb aktiv\u00eb, do t\u00eb thot\u00eb t\u00eb jemi m\u00eb shum\u00eb t\u00eb uritur, ndaj ekziston rreziku q\u00eb t\u00eb p\u00ebrfundojm\u00eb duke ngr\u00ebn\u00eb m\u00eb shum\u00eb p\u00ebr t\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":11979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[18],"tags":[],"yoast_head":"\n