<\/a>Frutat, p\u00ebrfshir\u00eb edhe bananet, ofrojn\u00eb vitamina, minerale dhe fibra thelb\u00ebsore q\u00eb trupi yn\u00eb i ka t\u00eb domosdoshme. Megjithat\u00eb, duhet ta pranoj se ka dit\u00eb kur nuk e arrij \u201ckuot\u00ebn\u201d time personale t\u00eb frutave. Prandaj, n\u00eb p\u00ebrpjekje p\u00ebr ta rritur konsumimin, vendosa t\u2019i b\u00ebj vetes nj\u00eb prov\u00eb: t\u00eb ha nj\u00eb banane n\u00eb dit\u00eb p\u00ebr nj\u00eb jav\u00eb.<\/li>\n<\/ul>\n\n\n\nN\u00ebse je si un\u00eb, bananet jan\u00eb nj\u00eb nga ato ushqime q\u00eb s\u2019i mendon shum\u00eb. Jan\u00eb t\u00eb lehta p\u00ebr t\u2019u marr\u00eb me vete kur je duke dal\u00eb me nxitim, mjaftuesh\u00ebm t\u00eb \u00ebmbla sa t\u00eb duken si nj\u00eb \u201ck\u00ebnaq\u00ebsi e vog\u00ebl\u201d dhe t\u00eb shijshme n\u00eb receta q\u00eb shkojn\u00eb nga smoothie-t te banana bread. Pra, duket e thjesht\u00eb t\u00eb hash nj\u00eb \u00e7do dit\u00eb, apo jo? Ja si shkoi java ime me bananet dhe \u00e7far\u00eb m\u00ebsova gjat\u00eb rrug\u00ebs.<\/p>\n\n\n\n
Para se ta filloja, mendova sa shpesh bananet shfaqeshin natyrsh\u00ebm n\u00eb ushqyerjen time. E kuptova se, edhe pse nuk i haja \u00e7do dit\u00eb, m\u00eb p\u00eblqenin n\u00eb disa forma: t\u00eb bluara n\u00eb smoothie, t\u00eb prera mbi kos, ose t\u00eb lyer me gjalp\u00eb kikiriku si snack i shpejt\u00eb. M\u2019u duk se nj\u00eb banane n\u00eb dit\u00eb s\u2019do t\u00eb ishte e v\u00ebshtir\u00eb dhe isha kurioze n\u00ebse do t\u00eb vija re p\u00ebrfitime konkrete.<\/p>\n\n\n\n
https:\/\/r1.dotdigital-pages.com\/p\/5CAE-HOB#https:\/\/www.syri.net\/shendet\/871992\/cfare-ndodh-me-trupin-tuaj-nese-hani-nje-banane-ne-dite\/<\/p>\n\n\n\n
Dit\u00ebt q\u00eb pasuan u p\u00ebrpoqa t\u00eb ha nj\u00eb banane n\u00eb dit\u00eb dhe, sinqerisht, ishte shum\u00eb e leht\u00eb, sidomos sepse bananet nuk kan\u00eb nevoj\u00eb p\u00ebr frigorifer. Duke vrapuar drejt makin\u00ebs, merrja nj\u00eb me vete p\u00ebr momentin kur do t\u00eb m\u00eb merrte uria dhe m\u00eb vinte mir\u00eb q\u00eb e kisha kur fillonin \u201ct\u00eb m\u00eb binin t\u00eb fikt\u00ebt\u201d nga uria.<\/p>\n\n\n\n
Nj\u00eb dit\u00eb, si \u00ebmb\u00eblsir\u00eb, preva nj\u00eb banane n\u00eb feta mbi nj\u00eb skyr islandez me karamel t\u00eb kripur dhe banane (kishte shije si puding bananesh). Nj\u00eb dit\u00eb tjet\u00ebr zgjodha nj\u00eb klasik: sandui\u00e7 me gjalp\u00eb kikiriku, banane dhe mjalt\u00eb p\u00ebr drek\u00eb. Me pak p\u00ebrpjekje, e futa bananen n\u00eb rutin\u00ebn time ditore.<\/p>\n\n\n\n
Me kalimin e jav\u00ebs, vura re disa ndryshime t\u00eb k\u00ebndshme. Energjia ime ishte m\u00eb e q\u00ebndrueshme, sidomos n\u00eb or\u00ebt e lodhshme t\u00eb mesdit\u00ebs s\u00eb paradites, kur zakonisht filloja t\u00eb k\u00ebrkoja di\u00e7ka \u201cq\u00eb t\u00eb m\u00eb mbante\u201d. Bananet m\u00eb jepnin nj\u00eb shtys\u00eb t\u00eb k\u00ebnaqshme pa nervozizmin ose r\u00ebnien e menj\u00ebhershme q\u00eb ndonj\u00ebher\u00eb m\u00eb ndodh me snack-e t\u00eb \u00ebmbla. Ndihesha m\u00eb e ngopur dhe m\u00eb pak e prirur t\u00eb zgjidhja opsione m\u00eb pak t\u00eb sh\u00ebndetshme.<\/p>\n\n\n\n
Edhe nga ana tret\u00ebse, gj\u00ebrat dukej se shkonin m\u00eb mir\u00eb. Ndryshimi s\u2019ishte dramatik, por patjet\u00ebr pozitiv. Nuk ndihesha e fryr\u00eb si ndonj\u00ebher\u00eb dhe zorr\u00ebt ishin m\u00eb t\u00eb rregullta. Plus, ajo banane e p\u00ebrditshme dukej se m\u00eb qet\u00ebsonte d\u00ebshir\u00ebn p\u00ebr t\u00eb \u00ebmbl\u00ebn, k\u00ebshtu q\u00eb nuk tundohesha nga snack-et e sheqerosura t\u00eb pasdites. N\u00eb p\u00ebrgjith\u00ebsi, ishte nj\u00eb ndryshim i thjesht\u00eb q\u00eb m\u00eb b\u00ebri t\u00eb ndihesha mir\u00eb.<\/p>\n\n\n\n
Bananet jan\u00eb v\u00ebrtet nj\u00eb \u201cpaket\u00eb\u201d me l\u00ebnd\u00eb ushqyese. Nj\u00eb banane mesatare konsiderohet nj\u00eb porcion i vet\u00ebm. Ja \u00e7far\u00eb sjell nj\u00eb banane mesatare:<\/p>\n\n\n\n
Kalori: 105
Karbohidrate: 27 g
Fibra: 3 g
Sheqerna: 14 g
Proteina: 1 g
Yndyra: 0.3 g
Bananet sjellin gjithashtu vitamina, minerale dhe l\u00ebnd\u00eb t\u00eb tjera ushqyese me p\u00ebrfitime t\u00eb mb\u00ebshtetura nga k\u00ebrkimet. M\u00eb kryesoret:<\/p>\n\n\n\n
Kaliumi \u00ebsht\u00eb nj\u00eb l\u00ebnd\u00eb ushqyese ky\u00e7e q\u00eb mb\u00ebshtet sh\u00ebndetin e zemr\u00ebs dhe ndihmon n\u00eb ruajtjen e presionit t\u00eb gjakut n\u00eb nivele t\u00eb rregullta. Nj\u00eb banane mesatare jep rreth 375 mg kalium, duke kontribuar n\u00eb nevoj\u00ebn ditore q\u00eb zakonisht l\u00ebviz rreth 2,600\u20133,400 mg. N\u00ebse ke ng\u00ebr\u00e7e muskulore pas st\u00ebrvitjes ose lodhje t\u00eb rastit, nj\u00eb marrje e mir\u00eb e kaliumit mund t\u00eb ndihmoj\u00eb n\u00eb leht\u00ebsimin e k\u00ebtyre simptomave.<\/p>\n\n\n\n
Bananet jan\u00eb burim i mir\u00eb i fibrave: nj\u00eb banane mesatare ka rreth 3 gram\u00eb fibra. Fibrat luajn\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb rregullsin\u00eb e zorr\u00ebve dhe n\u00eb mb\u00ebshtetjen e nj\u00eb mikrobiote t\u00eb sh\u00ebndetshme. P\u00ebr m\u00eb tep\u00ebr, bananet paksa t\u00eb papjekura kan\u00eb nj\u00eb p\u00ebrfitim t\u00eb ve\u00e7ant\u00eb: jan\u00eb burim i fibrave prebiotike, t\u00eb cilat ushqejn\u00eb \u201cbakteret e mira\u201d t\u00eb zorr\u00ebve dhe mb\u00ebshtesin mir\u00ebqenien e p\u00ebrgjithshme t\u00eb aparatit tret\u00ebs.<\/p>\n\n\n\n
Nj\u00eb banane mesatare p\u00ebrmban rreth 0.4 mg vitamin\u00eb B6, q\u00eb \u00ebsht\u00eb af\u00ebrsisht 25% e doz\u00ebs ditore t\u00eb rekomanduar p\u00ebr nj\u00eb t\u00eb rritur. Vitamina B6 ka shum\u00eb funksione, por ve\u00e7an\u00ebrisht mb\u00ebshtet sh\u00ebndetin e trurit duke ndihmuar prodhimin e neurotransmetuesve si serotonina dhe dopamina, q\u00eb ndikojn\u00eb n\u00eb humor.<\/p>\n\n\n\n
Bananet jan\u00eb kryesisht karbohidrate, rreth 27 gram\u00eb p\u00ebr nj\u00eb banane mesatare. Fal\u00eb sheqernave natyrale dhe fibrave q\u00eb p\u00ebrmbajn\u00eb, ato ofrojn\u00eb energji m\u00eb graduale, prandaj jan\u00eb ideale para st\u00ebrvitjes ose si snack rikuperues.<\/p>\n\n\n\n
Bananet p\u00ebrmbajn\u00eb disa antioksidant\u00eb, p\u00ebrfshir\u00eb vitamin\u00ebn C. Antioksidant\u00ebt ndihmojn\u00eb n\u00eb neutralizimin e radikaleve t\u00eb lira n\u00eb trup, duke ulur stresin oksidativ dhe potencialisht duke reduktuar rrezikun e disa s\u00ebmundjeve kronike.<\/p>\n\n\n\n
Meq\u00eb bananet p\u00ebrb\u00ebhen rreth 75% nga uji, ato kontribuojn\u00eb n\u00eb hidratimin e p\u00ebrgjithsh\u00ebm. S\u00eb bashku me kaliumin, kjo i b\u00ebn nj\u00eb snack t\u00eb mir\u00eb pas st\u00ebrvitjes p\u00ebr t\u00eb rikthyer l\u00ebngjet dhe elektrolitet.<\/p>\n\n\n\n
Edhe pse bananet jan\u00eb t\u00eb pasura me l\u00ebnd\u00eb ushqyese, si \u00e7do ushqim duhen konsumuar me mas\u00eb. T\u00eb hash shum\u00eb banane n\u00eb nj\u00eb periudh\u00eb t\u00eb shkurt\u00ebr mund t\u00eb \u00e7oj\u00eb n\u00eb tepric\u00eb t\u00eb disa l\u00ebnd\u00ebve, si kaliumi. Edhe pse rrall\u00eb, nj\u00eb tepric\u00eb kaliumi (hiperkalemia) mund t\u00eb shkaktoj\u00eb probleme si aritmi t\u00eb zemr\u00ebs, sidomos n\u00ebse veshkat nuk e eliminojn\u00eb si\u00e7 duhet.<\/p>\n\n\n\n
P\u00ebr shumic\u00ebn e njer\u00ebzve, t\u00eb hash nj\u00eb ose dy banane n\u00eb dit\u00eb \u00ebsht\u00eb plot\u00ebsisht e sigurt. Nj\u00eb ushqyerje e larmishme, me fruta t\u00eb ndryshme, ndihmon t\u00eb mos krijohet tepric\u00eb nga nj\u00eb i vet\u00ebm.<\/p>\n\n\n\n
Nj\u00eb aspekt tjet\u00ebr \u00ebsht\u00eb p\u00ebrmbajtja e karbohidrateve dhe sheqernave. N\u00ebse e monitoron nga af\u00ebr glicemin\u00eb, ki kujdes me porcionin dhe kombinoje bananen me nj\u00eb burim proteine ose yndyre, si gjalp\u00eb bajamesh ose kos, p\u00ebr nj\u00eb kontroll m\u00eb t\u00eb mir\u00eb t\u00eb sheqerit n\u00eb gjak<\/p>\n","protected":false},"excerpt":{"rendered":"N\u00ebse je si un\u00eb, bananet jan\u00eb nj\u00eb nga ato ushqime q\u00eb s\u2019i mendon shum\u00eb. Jan\u00eb t\u00eb lehta p\u00ebr…\n","protected":false},"author":2,"featured_media":3200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[152,148],"tags":[],"class_list":{"0":"post-3199","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi","8":"category-lajme","9":"cs-entry","10":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/3199","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3199"}],"version-history":[{"count":1,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/3199\/revisions"}],"predecessor-version":[{"id":3201,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/3199\/revisions\/3201"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/media\/3200"}],"wp:attachment":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}