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{"id":249911,"date":"2023-04-05T18:30:39","date_gmt":"2023-04-05T16:30:39","guid":{"rendered":"https:\/\/www.prishtinapress.net\/?p=249911"},"modified":"2023-04-05T18:30:39","modified_gmt":"2023-04-05T16:30:39","slug":"a-duhet-te-hani-nje-banane-perpara-stervitjes","status":"publish","type":"post","link":"https:\/\/www.prishtinapress.org\/a-duhet-te-hani-nje-banane-perpara-stervitjes\/","title":{"rendered":"A duhet t\u00eb hani nj\u00eb banane p\u00ebrpara st\u00ebrvitjes?"},"content":{"rendered":"P\u00ebrve\u00e7 furnizimit t\u00eb nj\u00eb numri t\u00eb mir\u00eb t\u00eb karbohidrateve n\u00eb \u00e7do porcion, disa nga karbohidratet n\u00eb banane jan\u00eb fibra, p\u00ebrcjell albinfo.ch.<\/p>\n
Fibrat mund t\u00eb ndihmojn\u00eb n\u00eb ngadal\u00ebsimin e p\u00ebrthithjes s\u00eb sheqerit n\u00eb qarkullimin e gjakut, duke siguruar qelizat tuaja me nj\u00eb rrjedh\u00eb t\u00eb q\u00ebndrueshme t\u00eb glukoz\u00ebs p\u00ebr t\u2019ju ndihmuar t\u00eb fuqizoni gjat\u00eb st\u00ebrvitjes tuaj (5, 6).<\/p>\n
Bananet e pjekura jan\u00eb gjithashtu t\u00eb pasura me karbohidrate t\u00eb thjeshta dhe me pak yndyr\u00eb, gj\u00eb q\u00eb i b\u00ebn ato m\u00eb leht\u00eb p\u00ebr t\u2019u tretur se shum\u00eb ushqime t\u00eb tjera (1).<\/p>\n
N\u00eb fakt, bananet shpesh rekomandohen p\u00ebr ata q\u00eb kan\u00eb probleme me tretjen, si nauze, t\u00eb vjella ose diarre (7, 8).<\/p>\n
P\u00ebr k\u00ebt\u00eb arsye, bananet mund t\u00eb jen\u00eb nj\u00eb zgjedhje e mir\u00eb si rosti\u00e7eri para st\u00ebrvitjes, pasi ato mund t\u2019i sigurojn\u00eb trupit tuaj energji afatgjat\u00eb pa ju r\u00ebnduar ose pa shkaktuar shqet\u00ebsime n\u00eb stomak.<\/p>\n
Bananet jan\u00eb t\u00eb shk\u00eblqyera, burim i kaliumit dhe siguroni rreth 10-14% t\u00eb vler\u00ebs s\u00eb rekomanduar ditore p\u00ebr k\u00ebt\u00eb l\u00ebnd\u00eb ushqyese n\u00eb vet\u00ebm nj\u00eb banane mesatare (1, 9).<\/p>\n
Kaliumi \u00ebsht\u00eb nj\u00eb mineral i r\u00ebnd\u00ebsish\u00ebm q\u00eb rregullon nivelet e presionit t\u00eb gjakut, ruan funksionin nervor dhe kontrollon ekuilibrin e l\u00ebngjeve (10).<\/p>\n
Ai gjithashtu ndihmon n\u00eb mb\u00ebshtetjen e sh\u00ebndetit t\u00eb muskujve dhe kontraktimet e muskujve (9).<\/p>\n
N\u00eb fakt, nivelet e ul\u00ebta t\u00eb kaliumit mund t\u00eb shkaktojn\u00eb ng\u00ebr\u00e7et e muskujve, t\u00eb cilat karakterizohen nga kontraktime t\u00eb papritura dhe t\u00eb dhimbshme t\u00eb muskujve (11).<\/p>\n
Duke pasur parasysh q\u00eb kaliumi ekskretohet p\u00ebrmes djers\u00ebs, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb ata q\u00eb jan\u00eb fizikisht aktiv\u00eb t\u00eb konsumojn\u00eb shum\u00eb ushqime t\u00eb pasura me kalium dhe pije p\u00ebr t\u00eb mbushur elektrolitet tuaja (12, 13).<\/p>\n
Nj\u00eb studim n\u00eb 230 gra zbuloi se ato q\u00eb p\u00ebrjetuan ng\u00ebr\u00e7e muskulore n\u00eb p\u00ebrgjith\u00ebsi konsumonin sasi m\u00eb t\u00eb ul\u00ebta t\u00eb kaliumit (14).<\/p>\n
Ngr\u00ebnia e nj\u00eb bananeje para st\u00ebrvitjes mund t\u2019ju ndihmoj\u00eb t\u00eb plot\u00ebsoni nevojat tuaja p\u00ebr kalium p\u00ebr t\u00eb promovuar funksionin e muskujve dhe p\u00ebr t\u00eb parandaluar ng\u00ebr\u00e7et.<\/p>\n
\/PrishtinaPress\/<\/p>\n","protected":false},"excerpt":{"rendered":"
P\u00ebrve\u00e7 furnizimit t\u00eb nj\u00eb numri t\u00eb mir\u00eb t\u00eb karbohidrateve n\u00eb \u00e7do porcion, disa nga karbohidratet n\u00eb banane jan\u00eb fibra, p\u00ebrcjell albinfo.ch. Fibrat mund t\u00eb ndihmojn\u00eb n\u00eb ngadal\u00ebsimin e p\u00ebrthithjes s\u00eb sheqerit n\u00eb qarkullimin e gjakut, duke siguruar qelizat tuaja me nj\u00eb rrjedh\u00eb t\u00eb q\u00ebndrueshme t\u00eb glukoz\u00ebs p\u00ebr t\u2019ju ndihmuar t\u00eb fuqizoni gjat\u00eb st\u00ebrvitjes tuaj (5, […]<\/p>\n","protected":false},"author":8,"featured_media":249913,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_oct_exclude_from_cache":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[231],"tags":[],"class_list":{"0":"post-249911","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi"},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts\/249911","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/comments?post=249911"}],"version-history":[{"count":1,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts\/249911\/revisions"}],"predecessor-version":[{"id":249914,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts\/249911\/revisions\/249914"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/media\/249913"}],"wp:attachment":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/media?parent=249911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/categories?post=249911"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/tags?post=249911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}