{"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":"“Frutat e Sh\u00ebndetsh\u00ebm p\u00ebr Zemr\u00ebn dhe Pesh\u00ebn”"},"content":{"rendered":"\n

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

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. Shikoni kush \u00ebsht\u00eb\u2026<\/strong><\/p>\n\n\n\n

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 arrat<\/strong> jan\u00eb zgjidhja perfekte.<\/p>\n\n\n\n

Vet\u00ebm 30 gram\u00eb arra jan\u00eb t\u00eb pasura me proteina (5 gram), fibra (2 gram) dhe kalcium (20 mg). Ato jan\u00eb t\u00eb pasura me mangan, magnez, fosfor, vitamin\u00eb B6, yndyrna omega-3 dhe hekur. 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

Sh\u00ebndet i mir\u00eb i zemr\u00ebs <\/strong><\/p>\n\n\n\n

Acidet yndyrore t\u00eb pangopura dhe t\u00eb pangopura q\u00eb gjenden te arrat kan\u00eb treguar se ulin nivelet e kolesterolit dhe triglicerideve. Kjo, nga ana tjet\u00ebr, zvog\u00eblon shanset p\u00ebr s\u00ebmundje kardiovaskulare, goditje n\u00eb tru dhe sulm n\u00eb zem\u00ebr.<\/p>\n\n\n\n

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\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. 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

Rregullimi i pesh\u00ebs <\/strong><\/p>\n\n\n\n

Nj\u00eb studim i publikuar n\u00eb American Journal of Clinical Nutrition zbuloi se grat\u00eb q\u00eb hanin rrall\u00eb arra kishin m\u00eb shum\u00eb gjasa t\u00eb shtonin pesh\u00eb 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. 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

Kocka t\u00eb sh\u00ebndetshme <\/strong><\/p>\n\n\n\n

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. 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. 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

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":"

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 […]<\/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":{"0":"post-323","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendeti"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/posts\/323","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/comments?post=323"}],"version-history":[{"count":1,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/posts\/323\/revisions"}],"predecessor-version":[{"id":325,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/posts\/323\/revisions\/325"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/media\/324"}],"wp:attachment":[{"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/media?parent=323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/categories?post=323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/tags?post=323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}