{"id":323,"date":"2024-02-26T09:19:27","date_gmt":"2024-02-26T08:19:27","guid":{"rendered":"https:\/\/gazeta-lipjani.info\/?p=323"},"modified":"2024-02-26T09:19:27","modified_gmt":"2024-02-26T08:19:27","slug":"frutat-e-shendetshem-per-zemren-dhe-peshen","status":"publish","type":"post","link":"https:\/\/gazeta-lipjani.info\/index.php\/2024\/02\/26\/frutat-e-shendetshem-per-zemren-dhe-peshen\/","title":{"rendered":"&#8220;Frutat e Sh\u00ebndetsh\u00ebm p\u00ebr Zemr\u00ebn dhe Pesh\u00ebn&#8221;"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Fruti i preferuar i t\u00eb rinjve dhe t\u00eb moshuarve, \u00ebsht\u00eb nj\u00eb burim shum\u00eb i mir\u00eb i proteinave, fibrave bimore dhe yndyrave t\u00eb mira, nd\u00ebrsa konsumimi i tyre i p\u00ebrditsh\u00ebm mund t\u00eb \u00e7oj\u00eb n\u00eb funksionimin e mir\u00eb t\u00eb zemr\u00ebs, kockave dhe madje edhe rregullimin e pesh\u00ebs.\u00a0Shikoni kush \u00ebsht\u00eb\u2026<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fruti i preferuar i t\u00eb rinjve dhe t\u00eb moshuarve, \u00ebsht\u00eb nj\u00eb burim shum\u00eb i mir\u00eb i proteinave, fibrave bimore dhe yndyrave t\u00eb mira, nd\u00ebrsa konsumimi i tyre i p\u00ebrditsh\u00ebm mund t\u00eb \u00e7oj\u00eb n\u00eb funksionimin e mir\u00eb t\u00eb zemr\u00ebs, kockave dhe madje edhe rregullimin e pesh\u00ebs.&nbsp;Shikoni kush \u00ebsht\u00eb\u2026<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00ebse jeni duke k\u00ebrkuar p\u00ebr nj\u00eb frut t\u00eb sh\u00ebndetsh\u00ebm p\u00ebr ta konsumuar gjat\u00eb dit\u00ebs q\u00eb ka shum\u00eb pak krip\u00eb dhe sheqer, at\u00ebher\u00eb&nbsp;<strong>arrat<\/strong>&nbsp;jan\u00eb zgjidhja perfekte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vet\u00ebm 30 gram\u00eb arra jan\u00eb t\u00eb pasura me proteina (5 gram), fibra (2 gram) dhe kalcium (20 mg).&nbsp;Ato jan\u00eb t\u00eb pasura me mangan, magnez, fosfor, vitamin\u00eb B6, yndyrna omega-3 dhe hekur.&nbsp;Edhe pse jan\u00eb nd\u00ebr ushqimet me nj\u00eb indeks t\u00eb lart\u00eb kalori (200 kalori n\u00eb 30 gram), p\u00ebrmbajtja e tyre e pasur me l\u00ebnd\u00eb ushqyese rrit ndjenj\u00ebn e ngopjes dhe ju b\u00ebn t\u00eb ndiheni t\u00eb ngopur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sh\u00ebndet i mir\u00eb i zemr\u00ebs&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acidet yndyrore t\u00eb pangopura dhe t\u00eb pangopura q\u00eb gjenden te arrat kan\u00eb treguar se ulin nivelet e kolesterolit dhe triglicerideve.&nbsp;Kjo, nga ana tjet\u00ebr, zvog\u00eblon shanset p\u00ebr s\u00ebmundje kardiovaskulare,&nbsp;goditje n\u00eb tru&nbsp;dhe&nbsp;sulm n\u00eb zem\u00ebr.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00eb konkretisht, nj\u00eb studim i botuar n\u00eb British Journal of Nutrition tregoi se pacient\u00ebt q\u00eb konsumonin arra m\u00eb shum\u00eb se kat\u00ebr her\u00eb n\u00eb jav\u00eb kishin 37% m\u00eb pak rrezik p\u00ebr s\u00ebmundje koronare t\u00eb zemr\u00ebs krahasuar me ata q\u00eb ose nuk konsumonin fare arra ose i konsumonin m\u00eb rrall\u00eb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00ebrve\u00e7 k\u00ebsaj, n\u00eb vitin 2013, u publikuan rezultatet e nj\u00eb studimi sipas t\u00eb cilit vaji i arr\u00ebs rrit funksionin e endotelit, nd\u00ebrsa i gjith\u00eb fruti mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb kolesterolin \u201ct\u00eb keq\u201d LDL.&nbsp;Nd\u00ebrkoh\u00eb, nj\u00eb tjet\u00ebr meta-analiz\u00eb e publikuar n\u00eb vitin 2009 tregoi se nj\u00eb diet\u00eb e pasur me arra p\u00ebrmir\u00ebsonte kolesterolin dhe lipidet, duke reduktuar stresin oksidativ dhe inflamacionin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rregullimi i pesh\u00ebs&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nj\u00eb studim i publikuar n\u00eb American Journal of Clinical Nutrition zbuloi se&nbsp;grat\u00eb q\u00eb hanin rrall\u00eb arra kishin m\u00eb shum\u00eb gjasa t\u00eb shtonin pesh\u00eb&nbsp;gjat\u00eb nj\u00eb periudhe 8-vje\u00e7are krahasuar me ato q\u00eb hanin arra dy ose m\u00eb shum\u00eb her\u00eb n\u00eb jav\u00eb.&nbsp;P\u00ebr m\u00eb tep\u00ebr, provat kan\u00eb treguar se kur krahasohen dietat q\u00eb p\u00ebrmbajn\u00eb arra me ato pa ushqime, dietat q\u00eb p\u00ebrmbajn\u00eb arra kan\u00eb m\u00eb shum\u00eb gjasa t\u00eb rezultojn\u00eb n\u00eb humbje peshe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kocka t\u00eb sh\u00ebndetshme&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Arrat jan\u00eb t\u00eb larta n\u00eb mikroelementin bak\u00ebr, thelb\u00ebsor p\u00ebr mir\u00ebmbajtjen e kolagjenit dhe elastin\u00ebs, p\u00ebrb\u00ebr\u00ebsit kryesor\u00eb t\u00eb qelizave t\u00eb trupit ton\u00eb dhe rinovimit t\u00eb indeve.&nbsp;Mungesa e bakrit \u00ebsht\u00eb shoq\u00ebruar me densitet m\u00eb t\u00eb ul\u00ebt t\u00eb kockave dhe nj\u00eb shans m\u00eb t\u00eb madh p\u00ebr zhvillimin e osteoporoz\u00ebs.&nbsp;Pa bakrin e nevojsh\u00ebm, trupi yn\u00eb nuk mund t\u00eb plot\u00ebsoj\u00eb bllokun nd\u00ebrtues t\u00eb kolagjenit, duke rezultuar n\u00eb mosfunksionim t\u00eb ky\u00e7eve.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nj\u00eb p\u00ebrb\u00ebr\u00ebs tjet\u00ebr i r\u00ebnd\u00ebsish\u00ebm i arrave, mangani, duket se lidhet me parandalimin e osteoporoz\u00ebs, nd\u00ebrsa magnezi ndihmon n\u00eb p\u00ebrthithjen e kalciumit nga kockat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fruti i preferuar i t\u00eb rinjve dhe t\u00eb moshuarve, \u00ebsht\u00eb nj\u00eb burim shum\u00eb i mir\u00eb i proteinave, fibrave bimore dhe yndyrave t\u00eb mira, nd\u00ebrsa konsumimi i tyre i p\u00ebrditsh\u00ebm mund t\u00eb \u00e7oj\u00eb n\u00eb funksionimin e mir\u00eb t\u00eb zemr\u00ebs, kockave dhe madje edhe rregullimin e pesh\u00ebs.\u00a0Shikoni kush \u00ebsht\u00eb\u2026 Fruti i preferuar i t\u00eb rinjve dhe t\u00eb [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[],"class_list":["post-323","post","type-post","status-publish","format-standard","has-post-thumbnail","category-shendeti"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.0.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"Fruti i preferuar i t\u00eb rinjve dhe t\u00eb moshuarve, \u00ebsht\u00eb nj\u00eb burim shum\u00eb i mir\u00eb i proteinave, fibrave bimore dhe yndyrave t\u00eb mira, nd\u00ebrsa konsumimi i tyre i p\u00ebrditsh\u00ebm mund t\u00eb \u00e7oj\u00eb n\u00eb funksionimin e mir\u00eb t\u00eb zemr\u00ebs, kockave dhe madje edhe rregullimin e pesh\u00ebs. 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