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{"id":317648,"date":"2023-08-19T14:48:37","date_gmt":"2023-08-19T12:48:37","guid":{"rendered":"https:\/\/www.prishtinapress.net\/?p=317648"},"modified":"2023-08-19T14:50:15","modified_gmt":"2023-08-19T12:50:15","slug":"keto-ushqime-mbajne-trupin-ne-forme-gjate-stines-se-veres","status":"publish","type":"post","link":"https:\/\/www.prishtinapress.org\/keto-ushqime-mbajne-trupin-ne-forme-gjate-stines-se-veres\/","title":{"rendered":"K\u00ebto ushqime mbajn\u00eb trupin n\u00eb form\u00eb gjat\u00eb stin\u00ebs s\u00eb ver\u00ebs"},"content":{"rendered":"\nN\u00eb stin\u00ebn e ver\u00ebs dieta duhet t\u00eb jet\u00eb e kufizuar n\u00eb proteina pasi ato rrisin nxeht\u00ebsin\u00eb q\u00eb \u00e7lirohet nga trupi gjat\u00eb tretjes dhe v\u00ebshtir\u00ebson p\u00ebrballjen me temperaturat e larta.
P\u00ebr k\u00ebt\u00eb rekomandohet te konsumoni m\u00eb pak mish gjat\u00eb k\u00ebsaj stine dhe t\u00eb z\u00ebvend\u00ebsoni proteinat shtazore me ato bimore.
T\u00eb hash m\u00eb pak gjat\u00eb ver\u00ebs vjen natyrsh\u00ebm dhe madje pa u ndjer\u00eb t\u00eb privuar. Duke ndjekur k\u00ebshillat e dietolog\u00ebve do t\u00eb siguroni nj\u00eb ushqim qe ju ofron fibra bimore, kalcium dhe l\u00ebnd\u00eb ushqyese t\u00eb r\u00ebnd\u00ebsishme.
Fibrat bimore ndihmojn\u00eb n\u00eb uljen n\u00eb pesh\u00eb sepse na \u201ck\u00ebnaqin stomakun\u201d duke dh\u00ebn\u00eb ndjesin\u00eb e ngopjes m\u00eb gjat\u00eb. Ato ndihmojn\u00eb edhe n\u00eb metabolizmin e sheqerit duke parandaluar nepsin p\u00ebr ushqime kalorike.
Frutat dhe zarzavatet e ver\u00ebs kan\u00eb veti t\u00eb tjera p\u00ebr t\u00eb cilat mund t\u00eb mos jeni n\u00eb dijeni. P.sh. fitokimikatet dhe antioksidant\u00ebt q\u00eb p\u00ebrmbahen n\u00eb disa fruta sidomos me ngjyr\u00eb t\u00eb kuqe dhe vishnje, luajn\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm kund\u00ebr plakjes, kund\u00ebr kancerit dhe hemorragjis\u00eb cerebrale, p\u00ebrmir\u00ebsojn\u00eb tensionin arterial dhe mbrojn\u00eb zemr\u00ebn ton\u00eb.
P\u00ebrve\u00e7 k\u00ebsaj, na ndihmojn\u00eb t\u00eb ngushtojm\u00eb rripin e mesit pasi jan\u00eb aleat\u00eb shum\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb p\u00ebrpjekjen p\u00ebr t\u00eb r\u00ebn\u00eb nga pesha.
Dieta \u2013 Ndaj dhe p\u00ebr t\u00eb dob\u00ebsuar, duhet filluar dieta verore me k\u00ebto ushqime. S\u00eb pari, domate dhe speca t\u00eb kuq p\u00ebr vitamin\u00ebn A, vitamin\u00ebn C dhe likopen -nj\u00eb antioksidant i rrall\u00eb. K\u00ebto ushqime hyjn\u00eb n\u00eb familjen e frutave edhe pse ne i njohim si zarzavate. Domatet dhe specat jan\u00eb ushqime nga m\u00eb t\u00eb pasurat n\u00eb vitamin\u00eb C e cila luan rol ky\u00e7 n\u00eb mbrojtjen e l\u00ebkur\u00ebs ton\u00eb pasi \u00ebsht\u00eb p\u00ebrb\u00ebr\u00ebs kryesor n\u00eb formimin e kolagjenit.
Nj\u00eb domate ka vet\u00ebm 35 kalori nd\u00ebrkoh\u00eb q\u00eb ju ofron 40% t\u00eb nevoj\u00ebs ditore t\u00eb vitamin\u00ebs C dhe 20% t\u00eb vitamin\u00ebs A. Konsumi i shpesht\u00eb i saj parandalon kancerin e prostat\u00ebs dhe t\u00eb tumoreve t\u00eb aparatit tret\u00ebs si dhe pengon oksidimin e kolesterolit t\u00eb keq duke mbrojtur n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb zemr\u00ebn ton\u00eb. P\u00ebr t\u00eb marr\u00eb maksimumin e domateve b\u00ebjini salc\u00eb dhe shtojini pak vaj ulliri dhe rigon. Vet\u00ebm me gjysm\u00eb kupe specat e kuq ofrojn\u00eb 240% t\u00eb nevoj\u00ebs ditore p\u00ebr vitamin\u00ebn C. Ushqimi m\u00eb i r\u00ebnd\u00ebsish\u00ebm p\u00ebr t\u00eb gjith\u00eb duhanpir\u00ebsit t\u00eb cil\u00ebt kan\u00eb nevoja t\u00eb rritura p\u00ebr vitamin\u00eb C pasi pirja e duhanit e ul nivelin e vitamin\u00ebs C n\u00eb organiz\u00ebm.
Manat dhe frutat e pyllit \u2013 Asgj\u00eb nuk \u00ebsht\u00eb me verore sesa ylberi i frutave t\u00eb pyllit q\u00eb i b\u00ebn raftet e tregjeve t\u00eb fruta-perimeve m\u00eb t\u00ebrheq\u00ebse dhe t\u00eb bukura se \u00e7do raft tjet\u00ebr. Boronicat kan\u00eb forc\u00ebn m\u00eb t\u00eb madhe kund\u00ebr plakjes, ato si dhe gjith\u00eb frutat e tjera t\u00eb k\u00ebsaj familje p\u00ebrmbajn\u00eb substanca t\u00eb cilat \u00e7aktivizojn\u00eb substanca kancerogjene t\u00eb caktuara, si dhe ngadal\u00ebsojn\u00eb riprodhimin e qelizave kanceroze. Boronicat ndihmojn\u00eb edhe n\u00eb forcimin e memories, kurse thanat jan\u00eb ila\u00e7 i mrekulluesh\u00ebm n\u00eb trajtimin e infeksioneve t\u00eb kanaleve urinare. Frutat e pyllit shijohen shum\u00eb si\u00e7 jan\u00eb por mund t\u00eb konsumohen edhe n\u00eb forma t\u00eb tjera, si p.sh n\u00eb salca t\u00eb ndryshme t\u00eb cilat u japin nj\u00eb vler\u00eb t\u00eb ve\u00e7ant\u00eb sallatave apo pjatave kryesore si mishit.
Kos me pilaf \u2013 Nj\u00eb kombinim tradicional shqiptar, i shk\u00eblqyer p\u00ebr darkat e ver\u00ebs! Orizi \u00ebsht\u00eb nj\u00eb ushqim i leht\u00eb dhe shume miq\u00ebsor p\u00ebr aparatin ton\u00eb tret\u00ebs. Ai na jep energji duke mos e r\u00ebnduar tretjen. N\u00eb kombinim me kosin realizojm\u00eb nj\u00eb vakt t\u00eb kompletuar n\u00eb proteina dhe 30% t\u00eb nevojave ditore n\u00eb kalcium. N\u00ebse orizin e zgjidhni integral do t\u2019ia shtoni shum\u00eb vlerat pjat\u00ebs suaj.
K\u00ebshill\u00eb:
Kosi m\u00eb i mir\u00eb \u00ebsht\u00eb ai q\u00eb b\u00ebhet vet\u00eb me far\u00eb sht\u00ebpie, nga qum\u00ebsht t\u00eb cilit i \u00ebsht\u00eb hequr ajka. P\u00ebr t\u00eb provuar n\u00ebse kosi q\u00eb blini \u00ebsht\u00eb i pasur n\u00eb fermente t\u00eb nevojsh\u00ebm dhe shum\u00eb t\u00eb dobish\u00ebm p\u00ebr aparatin tret\u00ebs.
Proteina t\u00eb lehta \u2013 N\u00eb stin\u00ebn e ver\u00ebs dieta duhet t\u00eb jet\u00eb e kufizuar n\u00eb proteina pasi ato rrisin nxeht\u00ebsin\u00eb q\u00eb \u00e7lirohet nga trupi gjat\u00eb tretjes dhe v\u00ebshtir\u00ebson p\u00ebrballjen me temperaturat e lart\u00eb. P\u00ebr k\u00ebt\u00eb rekomandohet t\u00eb konsumoni me pak mish gjat\u00eb k\u00ebsaj stine dhe t\u00eb z\u00ebvend\u00ebsoni proteinat shtazore me ato bimore si\u00e7 jan\u00eb fasulet.
Fasulet vijn\u00eb n\u00eb nj\u00eb paket\u00eb shum\u00eb t\u00eb mir\u00eb ushqimore pasi vet\u00ebm nj\u00eb kup\u00eb prej tyre na jep nj\u00ebsoj proteina si 120 gr mish por, nj\u00ebkoh\u00ebsisht na pasuron me fibra t\u00eb bollshme dhe minerale t\u00eb domosdosh\u00ebm si hekuri. Nj\u00eb pjat\u00eb fasule, peshk ton dhe misra do t\u00eb p\u00ebrb\u00ebnte nj\u00eb zgjedhje optimale p\u00ebr nj\u00eb drek\u00eb vere, t\u00eb shoq\u00ebruar me sallat\u00eb greke dhe 2 feta buke t\u00eb zez\u00eb. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb do t\u00eb kontrolloni kalorit\u00eb duke p\u00ebrmbushur t\u00eb gjitha k\u00ebrkesat e organizmit.
Borzilok p\u00ebr makaronat, kop\u00ebr p\u00ebr peshkun \u2013 Dy er\u00ebzat q\u00eb ju sigurojn\u00eb funksion optimal t\u00eb metabolizmit jan\u00eb borziloku dhe kopra, pa p\u00ebrjashtuar k\u00ebtu edhe t\u00eb gjitha er\u00ebzat e tjera t\u00eb \u00e7muar si rozmarina, rigoni, nenexhiku dhe sherebela. Spageti me \u201cpesto genoveze\u201d dhe \u201ckoc\u00eb me salc\u00eb kopre\u201d mund t\u00eb jen\u00eb zgjedhjet tuaja p\u00ebr drek\u00ebn, t\u00eb shoq\u00ebruara gjithmon\u00eb nga nj\u00eb sallat\u00eb e bollshme. Er\u00ebzat mund t\u2019ju ndihmojn\u00eb t\u00eb b\u00ebni \u00e7ajrat tuaj t\u00eb ftohta duke i kombinuar vet\u00ebm me uj\u00eb natyral ose t\u00eb gazuar, limon dhe akuj.
Uj\u00eb \u2013 \u00cbsht\u00eb pik\u00ebrisht uji q\u00eb nuk vjen n\u00eb shishe plastike por n\u00eb paketimin m\u00eb t\u00eb sh\u00ebndetsh\u00ebm, at\u00eb t\u00eb kastravecit dhe shalqirit. K\u00ebta dy fruta jan\u00eb 90% uj\u00eb dhe vijn\u00eb n\u00eb k\u00ebt\u00eb stin\u00eb enkas p\u00ebr nevojat specifike q\u00eb organizmi yn\u00eb ka.
Mesvakti \u2013 Kikirik\u00ebt n\u00eb l\u00ebvoren e tyre jan\u00eb zgjedhje jo vet\u00ebm e sh\u00ebndetshme por dhe e sigurt. Farat e lulediellit jan\u00eb burim i shk\u00eblqyesh\u00ebm i vitamin\u00ebs E, por ju k\u00ebshilloj t\u2019i piqni dhe t\u2019i p\u00ebrgatisni vet\u00eb p\u00ebr t\u00eb qen\u00eb edhe t\u00eb sigurt. Kokoshkat gjithashtu jan\u00eb nj\u00eb variant i sh\u00ebndetsh\u00ebm i vakteve t\u00eb nd\u00ebrmjetme por \u00ebsht\u00eb e k\u00ebshillueshme t\u2019i p\u00ebrgatisni vet\u00eb pasi t\u00eb gatshmet p\u00ebrmbajn\u00eb sasi t\u00eb m\u00ebdha kripe dhe vaj t\u00eb nj\u00eb cil\u00ebsie t\u00eb ul\u00ebt.
K\u00ebshilla:
Kur t\u2019ju shkoj mendja p\u00ebr akullore kini parasysh nj\u00eb parim: jo m\u00eb shum\u00eb se nj\u00eb akullore n\u00eb dy dit\u00eb! Akullorja mund t\u00eb jet\u00eb nj\u00eb ushqim sa i ushqyesh\u00ebm aq edhe i d\u00ebmsh\u00ebm. Kjo p\u00ebr faktin q\u00eb gjith\u00e7ka varet nga l\u00ebnda e par\u00eb q\u00eb p\u00ebrdoret e cila mund t\u00eb jet\u00eb nga cil\u00ebsia m\u00eb e lart\u00eb deri n\u00eb cil\u00ebsin\u00eb m\u00eb t\u00eb ulet duke p\u00ebrmendur k\u00ebtu ngjyros\u00ebsit, konservant\u00ebt, shurupet dhe esencat artificiale, yndyrat e ngopura dhe sherbetin e misrit shum\u00eb t\u00eb pasur n\u00eb fruktoz\u00eb.
Nj\u00eb akullore mund t\u00eb p\u00ebrmbaj\u00eb nga 300 deri n\u00eb 1000 kalori n\u00eb var\u00ebsi t\u00eb p\u00ebrb\u00ebr\u00ebsve q\u00eb ka. Gjithsesi kjo nuk do t\u00eb thot\u00eb q\u00eb duhet t\u00eb privoheni nga ky ushqim kaq i shijsh\u00ebm dhe tundues. N\u00ebse mendoni q\u00eb akullorja q\u00eb po zgjidhni i p\u00ebrmbush kriteret e siguris\u00eb ushqimore, q\u00eb do t\u00eb thot\u00eb dat\u00eb skadence dhe zinxhir i pand\u00ebrprer\u00eb ftohjeje at\u00ebher\u00eb shijojeni dhe lejoni t\u00eb kalojn\u00eb disa dit\u00eb t\u00eb pakt\u00ebn deri te tjetra.
Rregulla q\u00eb nuk duhet t\u00eb harroni:
Kudo q\u00eb t\u00eb ndodheni, mos anashkaloni m\u00ebngjesin;
Konsumoni fruta me p\u00ebrmbajtje t\u00eb lart\u00eb uji gjat\u00eb dit\u00ebs;
Pini 8-10 gota uj\u00eb n\u00eb dit\u00eb;
Evitoni alkoolin gjat\u00eb dit\u00ebs dhe kur t\u00eb pini pije alkoolike mos harroni t\u2019i shoq\u00ebroni me uj\u00eb;
Mos ngarkoni pjatat me proteina shtazore si mishi, djathi, veza dhe me yndyr\u00eb t\u00eb tepruar;
Evitoni t\u00eb skuqurat dhe preferoni ushqime q\u00eb nuk kan\u00eb nevoj\u00eb p\u00ebr shum\u00eb gatim;
N\u00eb dit\u00ebt e nxehta mos planifikoni l\u00ebvizje pas vaktit t\u00eb ushqimit dhe evitoni alkoolin;
Evitoni ushqimet pikante n\u00eb koh\u00eb t\u00eb nxeht\u00eb;
Pijet shum\u00eb t\u00eb ftohta dhe shum\u00eb t\u00eb nxehta nuk jan\u00eb t\u00eb preferueshme n\u00eb koh\u00eb t\u00eb nxeht\u00eb;
N\u00ebse k\u00ebrkoni t\u00eb rr\u00ebzoni pesh\u00eb p\u00ebrpiquni t\u00eb vendosni n\u00eb \u00e7do vakt zarzavate dhe proteina pa yndyr\u00eb si gjiza, fasulet, peshku dhe arrat dhe zbatoni regjimin e t\u00eb ngr\u00ebnit \u00e7do 3 or\u00eb duke nisur me m\u00ebngjesin. <\/p>\n","protected":false},"excerpt":{"rendered":"
N\u00eb stin\u00ebn e ver\u00ebs dieta duhet t\u00eb jet\u00eb e kufizuar n\u00eb proteina pasi ato rrisin nxeht\u00ebsin\u00eb q\u00eb \u00e7lirohet nga trupi gjat\u00eb tretjes dhe v\u00ebshtir\u00ebson p\u00ebrballjen me temperaturat e larta. P\u00ebr k\u00ebt\u00eb rekomandohet te konsumoni m\u00eb pak mish gjat\u00eb k\u00ebsaj stine dhe t\u00eb z\u00ebvend\u00ebsoni proteinat shtazore me ato bimore. T\u00eb hash m\u00eb pak gjat\u00eb ver\u00ebs vjen […]<\/p>\n","protected":false},"author":8,"featured_media":317647,"comment_status":"closed","ping_status":"","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":[309,231],"tags":[],"class_list":{"0":"post-317648","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kuzhina","8":"category-shendetesi"},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts\/317648","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=317648"}],"version-history":[{"count":1,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts\/317648\/revisions"}],"predecessor-version":[{"id":317649,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts\/317648\/revisions\/317649"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/media\/317647"}],"wp:attachment":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/media?parent=317648"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/categories?post=317648"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/tags?post=317648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}