{"id":3504,"date":"2026-03-23T07:02:42","date_gmt":"2026-03-23T07:02:42","guid":{"rendered":"https:\/\/sotpost.com\/?p=3504"},"modified":"2026-03-23T07:02:44","modified_gmt":"2026-03-23T07:02:44","slug":"ushqime-qe-duhet-te-konsumoni-me-shume-kete-periudhe","status":"publish","type":"post","link":"https:\/\/sotpost.com\/?p=3504","title":{"rendered":"Ushqime q\u00eb duhet t\u00eb konsumoni m\u00eb shum\u00eb k\u00ebt\u00eb periudh\u00eb"},"content":{"rendered":"\n<p>Disa p\u00ebrb\u00ebr\u00ebs t\u00eb zakonsh\u00ebm mund t\u00eb ken\u00eb efekte t\u00eb fuqishme pozitive n\u00eb sh\u00ebndetin ton\u00eb. Ja disa p\u00ebrb\u00ebr\u00ebs q\u00eb ia vlen t\u2019i shtoni m\u00eb shum\u00eb n\u00eb diet\u00ebn tuaj.<\/p>\n\n\n\n<p>Nuk ka pasur kurr\u00eb kaq shum\u00eb ushqime t\u00eb ndryshme p\u00ebr t\u00eb zgjedhur. Ndonj\u00ebher\u00eb mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb t\u00eb dish se cilat l\u00ebnd\u00eb ushqyese duhet t\u2019i jap\u00ebsh p\u00ebrpar\u00ebsi nga nj\u00eb dit\u00eb n\u00eb tjetr\u00ebn a duhet t\u00eb p\u00ebrqendrohesh m\u00eb shum\u00eb te proteinat, fibrat apo vitamina C?<\/p>\n\n\n\n<p>P\u00ebr ta b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb, studiuesit kan\u00eb analizuar m\u00eb shum\u00eb se 1,000 ushqime t\u00eb pap\u00ebrpunuara dhe kan\u00eb renditur ato q\u00eb ofrojn\u00eb ekuilibrin m\u00eb t\u00eb mir\u00eb t\u00eb k\u00ebrkesave t\u00eb p\u00ebrditshme ushqyese.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><\/ul>\n\n\n\n<p>Disa p\u00ebrb\u00ebr\u00ebs t\u00eb zakonsh\u00ebm mund t\u00eb ken\u00eb efekte t\u00eb fuqishme pozitive n\u00eb sh\u00ebndetin ton\u00eb. Ja disa p\u00ebrb\u00ebr\u00ebs q\u00eb ia vlen t\u2019i shtoni m\u00eb shum\u00eb n\u00eb diet\u00ebn tuaj.<\/p>\n\n\n\n<p>Nuk ka pasur kurr\u00eb kaq shum\u00eb ushqime t\u00eb ndryshme p\u00ebr t\u00eb zgjedhur. Ndonj\u00ebher\u00eb mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb t\u00eb dish se cilat l\u00ebnd\u00eb ushqyese duhet t\u2019i jap\u00ebsh p\u00ebrpar\u00ebsi nga nj\u00eb dit\u00eb n\u00eb tjetr\u00ebn a duhet t\u00eb p\u00ebrqendrohesh m\u00eb shum\u00eb te proteinat, fibrat apo vitamina C?<\/p>\n\n\n\n<p>P\u00ebr ta b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb, studiuesit kan\u00eb analizuar m\u00eb shum\u00eb se 1,000 ushqime t\u00eb pap\u00ebrpunuara dhe kan\u00eb renditur ato q\u00eb ofrojn\u00eb ekuilibrin m\u00eb t\u00eb mir\u00eb t\u00eb k\u00ebrkesave t\u00eb p\u00ebrditshme ushqyese.<\/p>\n\n\n\n<p>https:\/\/r1.dotdigital-pages.com\/p\/5CAE-HOB#https:\/\/www.syri.net\/shendet\/874348\/ushqime-qe-duhet-te-konsumoni-me-shume-kete-periudhe\/<\/p>\n\n\n\n<p><strong>Bajame<\/strong><\/p>\n\n\n\n<p>Kjo arr\u00eb \u00ebsht\u00eb e pasur me acide yndyrore t\u00eb pangopura dhe vitamin\u00eb E. Konsumi i rregullt \u00ebsht\u00eb zbuluar se mund t\u00eb ndihmoj\u00eb me diabetin dhe t\u00eb p\u00ebrmir\u00ebsoj\u00eb sh\u00ebndetin kardiovaskular duke ulur kolesterolin \u201ce keq\u201d dhe duke rritur kolesterolin \u201ce mir\u00eb\u201d.<\/p>\n\n\n\n<p>N\u00eb nj\u00eb studim, shkenc\u00ebtar\u00ebt u k\u00ebrkuan 77 t\u00eb rriturve t\u00eb hanin 320 kalori bajamesh ose krisur \u00e7do dit\u00eb p\u00ebr 12 jav\u00eb. T\u00eb gjith\u00eb pjes\u00ebmarr\u00ebsit kishin faktor\u00eb rreziku p\u00ebr s\u00ebmundje kronike, si s\u00ebmundjet e zemr\u00ebs ose diabeti i tipit 2 \u2013 si\u00e7 \u00ebsht\u00eb presioni i lart\u00eb i gjakut. Pas 12 jav\u00ebsh, ata q\u00eb h\u00ebngr\u00ebn bajame kishin nivele m\u00eb t\u00eb ul\u00ebta t\u00eb kolesterolit \u201ct\u00eb keq\u201d, sh\u00ebndet m\u00eb t\u00eb mir\u00eb t\u00eb zorr\u00ebve dhe m\u00eb pak inflamacion.<\/p>\n\n\n\n<p>Nj\u00eb studim i vitit 2022 q\u00eb p\u00ebrfshinte 87 persona q\u00eb h\u00ebngr\u00ebn ose nj\u00eb porcion bajamesh t\u00eb plota ose t\u00eb bluara , ose nj\u00eb mafin, \u00e7do dit\u00eb p\u00ebr kat\u00ebr jav\u00eb, zbuloi se ngr\u00ebnia e bajameve t\u00eb plota dhe t\u00eb bluara rrit marrjen e acideve yndyrore t\u00eb monongopura, fibrave, kaliumit dhe l\u00ebnd\u00ebve t\u00eb tjera ushqyese t\u00eb r\u00ebnd\u00ebsishme.<\/p>\n\n\n\n<p>Studiuesit zbuluan se butirati ishte duksh\u00ebm m\u00eb i lart\u00eb tek ata q\u00eb hanin bajame. Butirati \u00ebsht\u00eb nj\u00eb acid yndyror me zinxhir t\u00eb shkurt\u00ebr q\u00eb ushqen qelizat q\u00eb mb\u00ebshtjellin zorr\u00ebn ton\u00eb. K\u00ebto qeliza ofrojn\u00eb kushtet ideale q\u00eb mikrobet e zorr\u00ebve t\u00eb lul\u00ebzojn\u00eb, q\u00eb muri i zorr\u00ebve t\u00eb jet\u00eb i fort\u00eb dhe i sh\u00ebndetsh\u00ebm, si dhe q\u00eb t\u00eb thith\u00eb m\u00eb s\u00eb miri l\u00ebnd\u00ebt ushqyese.<\/p>\n\n\n\n<p>P\u00ebrve\u00e7 k\u00ebsaj, ata q\u00eb h\u00ebngr\u00ebn bajame t\u00eb plota kishin 1.5 jasht\u00ebqitje m\u00eb shum\u00eb n\u00eb jav\u00eb krahasuar me grupet e tjera.<\/p>\n\n\n\n<p><strong>Panxhari<\/strong><\/p>\n\n\n\n<p>Esht\u00eb ve\u00e7an\u00ebrisht i dobish\u00ebm p\u00ebr t\u00eb moshuarit q\u00eb duan t\u00eb p\u00ebrmir\u00ebsojn\u00eb rrjedh\u00ebn e gjakut, t\u00eb ruajn\u00eb sh\u00ebndetin e shikimit dhe t\u00eb mbajn\u00eb nj\u00eb hap me sh\u00ebndetin e trurit, zemr\u00ebs dhe t\u00eb en\u00ebve t\u00eb gjakut n\u00eb p\u00ebrgjith\u00ebsi, thot\u00eb Li.<\/p>\n\n\n\n<p>M\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb konsumuar palm\u00ebn zvicerane, thot\u00eb Li, \u00ebsht\u00eb t\u00eb mos e teproni me zierjen e saj, pasi kjo do t\u00eb heq\u00eb disa nga l\u00ebnd\u00ebt ushqyese. Gjithashtu, shton ai, gjethet e palm\u00ebs zvicerane jan\u00eb vendi ku ruhen shumica e l\u00ebnd\u00ebve ushqyese t\u00eb dobishme.<\/p>\n\n\n\n<p><strong>Lak\u00ebr&nbsp;<\/strong><\/p>\n\n\n\n<p>Kjo perime me gjethe jeshile i p\u00ebrket familjes brassica (e cila p\u00ebrfshin gjithashtu brokolin, lakr\u00ebn dhe lakr\u00ebn jeshile). Lak\u00ebr uji p\u00ebrmban sasi t\u00eb larta t\u00eb vitaminave B (B1, B2, B3, B6, C, E), si dhe kalcium, magnez dhe hekur, si dhe polifenole. Gjithashtu p\u00ebrmban lutein\u00eb dhe beta-karoten, t\u00eb cilat ndihmojn\u00eb n\u00eb mb\u00ebshtetjen e sh\u00ebndetit t\u00eb syve dhe funksionit imunitar.<\/p>\n\n\n\n<p>Konsumimi i rregullt i lakr\u00ebs s\u00eb ujit mund t\u00eb ndihmoj\u00eb gjithashtu n\u00eb uljen e inflamacionit n\u00eb trup \u2013 i cili dihet se rrit rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs dhe diabetit n\u00eb planin afatgjat\u00eb \u2013 dhe ul nivelet e kolesterolit t\u00eb pash\u00ebndetsh\u00ebm.<\/p>\n\n\n\n<p>Lak\u00ebr uji p\u00ebrmban gjithashtu fenetil izotiocianat, nj\u00eb p\u00ebrb\u00ebr\u00ebs natyror i lidhur me aft\u00ebsin\u00eb e tij p\u00ebr t\u00eb ngadal\u00ebsuar rritjen e qelizave kancerogjene. S\u00eb bashku me brokolin, lak\u00ebr uji njihet si burimi m\u00eb i mir\u00eb i fenetil izotiocianatit.<\/p>\n\n\n\n<p>Lak\u00ebrishta e ujit u rendit si bima m\u00eb e mir\u00eb kund\u00ebr depresionit n\u00eb nj\u00eb studim t\u00eb vitit 2018 nga World Journey of Psychiatry . Kjo p\u00ebr shkak t\u00eb dend\u00ebsis\u00eb s\u00eb saj t\u00eb l\u00ebnd\u00ebve ushqyese, duke p\u00ebrfshir\u00eb hekurin, acidet yndyrore omega-3, magnezin, kaliumin dhe vitaminat.<\/p>\n\n\n\n<p><strong>Panxhar\u2026 zarzavate<\/strong><\/p>\n\n\n\n<p>Pavar\u00ebsisht se panxhari konsumohet gjer\u00ebsisht, ne pothuajse gjithmon\u00eb ham\u00eb vet\u00ebm rr\u00ebnj\u00ebn, thot\u00eb ai \u2013 pavar\u00ebsisht se ai p\u00ebrmban shum\u00eb l\u00ebnd\u00eb ushqyese dhe p\u00ebrb\u00ebr\u00ebs t\u00eb dobish\u00ebm.<\/p>\n\n\n\n<p>\u201cN\u00eb praktik\u00eb, panxhari kuptohet zakonisht si vet\u00eb rr\u00ebnja, dhe k\u00ebshtu shitet, p\u00ebrgatitet dhe mbahet mend zakonisht n\u00eb jet\u00ebn e p\u00ebrditshme. Si rezultat, gjethet kan\u00eb tendenc\u00eb t\u00eb mos p\u00ebrfshihen n\u00eb zakonet e zakonshme dietike dhe shpesh thjesht hidhen.\u201d<\/p>\n\n\n\n<p>\u201cZakone kulturore ndikojn\u00eb fuqish\u00ebm n\u00eb at\u00eb q\u00eb konsiderohet e ngr\u00ebnshme ose e d\u00ebshirueshme, dhe n\u00eb disa kontekste, pjes\u00ebt me gjethe t\u00eb perimeve shihen si dyt\u00ebsore ose thjesht t\u00eb panjohura n\u00eb gatimin e p\u00ebrditsh\u00ebm.\u201d Kjo vlen edhe p\u00ebr shum\u00eb perime t\u00eb tjera, thot\u00eb Ponte, shum\u00eb prej t\u00eb cilave jan\u00eb gjithashtu t\u00eb mbushura me l\u00ebnd\u00eb ushqyese.<\/p>\n\n\n\n<p>Gjethet e panxharit jan\u00eb t\u00eb mbushura me kalcium , hekur , vitamin\u00eb K dhe vitamina t\u00eb dobishme t\u00eb grupit B (ve\u00e7an\u00ebrisht riboflavin\u00eb).<\/p>\n\n\n\n<p>Gjethet e panxharit priren t\u00eb p\u00ebrmbajn\u00eb nivele m\u00eb t\u00eb larta t\u00eb proteinave dhe mineraleve dhe p\u00ebrmbajn\u00eb komponime fenolike t\u00eb lidhura me aktivitetin antioksidues, thot\u00eb Luis Gustavo Sab\u00f3ia Ponte, nj\u00eb studiues n\u00eb Universidade Estadual de Campinas (Unicamp) dhe profesor universitar n\u00eb Universidade Paulista (Unip) dhe Centro Universit\u00e1rio.<\/p>\n\n\n\n<p><strong>Fara Chia<\/strong><\/p>\n\n\n\n<p>K\u00ebto fara t\u00eb vogla t\u00eb zeza jan\u00eb t\u00eb mbushura dendur me fibra, proteina, acid \u03b1-linolenik, acid fenolik dhe vitamina, duke p\u00ebrfshir\u00eb sasi t\u00eb larta t\u00eb vitaminave B.<\/p>\n\n\n\n<p>Ato p\u00ebrmbajn\u00eb fitokimikate q\u00eb mund t\u00eb ndihmojn\u00eb n\u00eb mbrojtjen e zemr\u00ebs dhe m\u00ebl\u00e7is\u00eb , dhe acide yndyrore omega-3 q\u00eb ndihmojn\u00eb n\u00eb mb\u00ebshtetjen e sistemit imunitar.<\/p>\n\n\n\n<p>Ato jan\u00eb lidhur me p\u00ebrfitime t\u00eb shumta sh\u00ebndet\u00ebsore, duke p\u00ebrfshir\u00eb uljen e rrezikut t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs, p\u00ebrmir\u00ebsimin e niveleve t\u00eb kolesterolit t\u00eb sh\u00ebndetsh\u00ebm, uljen e presionit t\u00eb gjakut dhe uljen e rrezikut t\u00eb diabetit t\u00eb tipit 2 dhe disa llojeve t\u00eb kancerit.<\/p>\n\n\n\n<p>Por ka prova q\u00eb sugjerojn\u00eb se mund t\u00eb mos po p\u00ebrfitojm\u00eb nga farat chia aq sa mund t\u00eb p\u00ebrfitojm\u00eb.<\/p>\n\n\n\n<p>Rachel Burton, profesoresh\u00eb n\u00eb Universitetin e Adelaides n\u00eb Australi, kishte studiuar fibrat dietike p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb kur vendosi t\u00eb shqyrtonte farat chia.<\/p>\n\n\n\n<p><strong>Fara kungulli<\/strong><\/p>\n\n\n\n<p>Kungulli korret n\u00eb t\u00eb gjith\u00eb bot\u00ebn p\u00ebr l\u00ebkur\u00ebn, tulin dhe farat e tij.<\/p>\n\n\n\n<p>Farat e kungullit p\u00ebrmbajn\u00eb sasi t\u00eb larta t\u00eb acideve yndyrore t\u00eb pangopura dhe t\u00eb mono-t\u00eb pangopura, t\u00eb cilat shoq\u00ebrohen me p\u00ebrfitime t\u00eb shumta sh\u00ebndet\u00ebsore dhe nj\u00eb rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb shum\u00eb s\u00ebmundjeve.<\/p>\n\n\n\n<p>Por hulumtimet sugjerojn\u00eb se sasia e yndyr\u00ebs n\u00eb far\u00eb mund t\u00eb ndryshoj\u00eb nga nj\u00eb varietet kungulli n\u00eb tjetrin, dhe ka rreth 150 lloje kungujsh n\u00eb t\u00eb gjith\u00eb bot\u00ebn. Farat e kungullit p\u00ebrmbajn\u00eb gjithashtu acid linoleik, acid oleik dhe acid palmitik, t\u00eb cil\u00ebt jan\u00eb treguar se mb\u00ebshtesin sh\u00ebndetin e zemr\u00ebs.<\/p>\n","protected":false},"excerpt":{"rendered":"Disa p\u00ebrb\u00ebr\u00ebs t\u00eb zakonsh\u00ebm mund t\u00eb ken\u00eb efekte t\u00eb fuqishme pozitive n\u00eb sh\u00ebndetin ton\u00eb. Ja disa p\u00ebrb\u00ebr\u00ebs q\u00eb&hellip;\n","protected":false},"author":2,"featured_media":3505,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[148,153],"tags":[],"class_list":{"0":"post-3504","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lajme","8":"category-magazina","9":"cs-entry","10":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/3504","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=3504"}],"version-history":[{"count":1,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/3504\/revisions"}],"predecessor-version":[{"id":3506,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/3504\/revisions\/3506"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/media\/3505"}],"wp:attachment":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3504"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}