{"id":4960,"date":"2023-03-24T11:46:56","date_gmt":"2023-03-24T11:46:56","guid":{"rendered":"https:\/\/healthmag.al\/?p=4960"},"modified":"2023-03-24T11:46:56","modified_gmt":"2023-03-24T11:46:56","slug":"ushqimet-qe-ngadalesojne-plakjen","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/03\/24\/ushqimet-qe-ngadalesojne-plakjen\/","title":{"rendered":"Ushqimet q\u00eb ngadal\u00ebsojn\u00eb plakjen!"},"content":{"rendered":"

A e dini se cilat jan\u00eb ushqimet kund\u00ebr plakjes?<\/strong><\/p>\n

Dobia e nj\u00eb diete q\u00eb p\u00ebrfshin ushqime t\u00eb pasura me vitamina dhe antioksidant\u00eb natyral\u00eb<\/p>\n

P\u00ebr t\u00eb ngadal\u00ebsuar dhe parandaluar plakjen e parakohshme \u00ebsht\u00eb e mundur t\u00eb ndiqni nj\u00eb diet\u00eb t\u00eb v\u00ebrtet\u00eb kund\u00ebr plakjes, me ushqime specifike kund\u00ebr plakjes. Nj\u00eb diet\u00eb q\u00eb p\u00ebrfshin ushqime t\u00eb pasura me vitamina dhe antioksidant\u00eb natyral\u00eb, bishtajore dhe fibra integrale, pa harruar nj\u00eb m\u00ebnyr\u00eb jetese t\u00eb sh\u00ebndetshme dhe ushtrime t\u00eb shumta sportive.<\/p>\n

N\u00eb baz\u00eb t\u00eb nj\u00eb diete kund\u00ebr plakjes ka gjithmon\u00eb nj\u00eb diet\u00eb t\u00eb pasur me ushqime kund\u00ebr plakjes, t\u00eb cilat ofrojn\u00eb antioksidant\u00eb n\u00eb sasi. Nga ana tjet\u00ebr, ushqimi, si\u00e7 dihet, p\u00ebrfaq\u00ebson arm\u00ebn e par\u00eb t\u00eb bukuris\u00eb dhe parandalimit kund\u00ebr radikal\u00ebve t\u00eb lir\u00eb, p\u00ebrgjegj\u00ebs p\u00ebr plakjen e qelizave.<\/p>\n

\u00c7do qeliz\u00eb njer\u00ebzore prodhon nj\u00eb sasi t\u00eb till\u00eb \u00e7do dit\u00eb q\u00eb n\u00ebse tejkalojn\u00eb nj\u00eb nivel t\u00eb caktuar pragu, i hapin der\u00ebn plakjes s\u00eb parakohshme dhe stresit oksidativ.<\/p>\n

Procesi i plakjes qelizore \u00ebsht\u00eb i natyrsh\u00ebm, por ai mund t\u00eb parashikohet dhe b\u00ebhet m\u00eb i shpejt\u00eb nga nj\u00eb s\u00ebr\u00eb sjelljesh dhe zakonesh jo t\u00eb sh\u00ebndetshme.<\/p>\n

P\u00ebr shembull, nj\u00eb diet\u00eb e pasur me ushqime t\u00eb yndyrshme, t\u00eb rafinuara, sheqerna, aditiv\u00eb, metale t\u00eb r\u00ebnda dhe kalori, e cila n\u00eb fakt ‘mbush’, por i mungojn\u00eb l\u00ebnd\u00ebt ushqyese thelb\u00ebsore p\u00ebr t\u00eb cilat trupi ka v\u00ebrtet nevoj\u00eb.<\/p>\n

Pra, le t\u00eb shohim se \u00e7far\u00eb ushqimesh duhet t\u00eb sjellim n\u00eb tryez\u00eb jo vet\u00ebm p\u00ebr t\u00eb luftuar efektin e koh\u00ebs. Do t\u00eb zbulojm\u00eb se cil\u00ebsit\u00eb kryesore t\u00eb k\u00ebtyre ushqimeve duhet t\u00eb jen\u00eb t\u00eb mbajn\u00eb larg kolesterolin e lart\u00eb, ve\u00e7an\u00ebrisht (LDL) dhe t\u00eb ruajn\u00eb nj\u00eb l\u00ebkur\u00eb me shk\u00eblqim dhe t\u00eb jetojn\u00eb nj\u00eb koh\u00eb t\u00eb gjat\u00eb duke q\u00ebndruar n\u00eb form\u00eb.<\/p>\n

Roli i omega 3<\/strong><\/p>\n

Nd\u00ebr ushqimet kund\u00ebr plakjes ka acide yndyrore esenciale, yndyrna t\u00eb mira q\u00eb p\u00ebrmban mbi t\u00eb gjitha peshku dhe ideale p\u00ebr t\u00eb mbajtur kolesterolin n\u00eb nivel duke mbajtur elastike muret venoze.<\/p>\n

Mbi t\u00eb gjitha, ato kund\u00ebrveprojn\u00eb veprimin e radikaleve t\u00eb lira dhe si t\u00eb gjitha yndyrnat e tjera leht\u00ebsojn\u00eb p\u00ebrthithjen e vitaminave t\u00eb tretshme n\u00eb yndyr\u00eb si A, D, E, K me efekt kund\u00ebr plakjes.<\/p>\n

Ato gjithashtu stimulojn\u00eb metabolizmin, duke rritur efikasitetin e tij ve\u00e7an\u00ebrisht n\u00eb djegien e yndyrave dhe karbohidrateve.<\/p>\n

Nd\u00ebr ushqimet m\u00eb t\u00eb pasura me omega 3 \u00ebsht\u00eb peshku me vaj si a\u00e7ugeja, skumbri dhe salmoni.<\/p>\n

Burime t\u00eb shk\u00eblqyera jan\u00eb edhe tofu, arrat dhe disa vajra bimore si vaji i farave t\u00eb lajthis\u00eb.<\/p>\n

Drith\u00ebrat dhe bishtajoret<\/strong><\/p>\n

Drith\u00ebrat integrale, t\u00eb parafinuara, jan\u00eb nj\u00eb burim i shk\u00eblqyer i antioksidant\u00ebve dhe vitaminave, ve\u00e7an\u00ebrisht E dhe kompleksit B, por edhe zinkut, bakrit dhe selenit, ideale p\u00ebr t\u00eb luftuar radikalet e lira.<\/p>\n

 <\/p>\n

Nga ana e tyre, bishtajoret pa kund\u00ebrindikacione t\u00eb ve\u00e7anta dhe t\u00eb p\u00ebrfshira n\u00eb nj\u00eb plan diete t\u00eb ekuilibruar, jan\u00eb nd\u00ebr ushqimet m\u00eb t\u00eb mira p\u00ebr t\u00eb p\u00ebrshpejtuar metabolizmin, duke leht\u00ebsuar r\u00ebnien n\u00eb pesh\u00eb.<\/p>\n

Ushqimet kund\u00ebr plakjes: roli i perimeve dhe vitamin\u00ebs C<\/strong><\/p>\n

Vet\u00ebm nj\u00eb diet\u00eb e pasur me fruta dhe perime \u00ebsht\u00eb n\u00eb gjendje t\u00eb siguroj\u00eb t\u00eb gjitha substancat antioksiduese t\u00eb nevojshme p\u00ebr t\u00eb bllokuar veprimin e radikal\u00ebve t\u00eb lir\u00eb:<\/p>\n

flavonoids, anthocyanins, polifenole, kalium, magnez, selen dhe zink, por edhe vitamin\u00eb C, vitamin\u00eb E dhe vitamin\u00eb A.<\/p>\n

N\u00eb ve\u00e7anti, vitamina C jo vet\u00ebm q\u00eb kund\u00ebrshton formimin e radikaleve t\u00eb lira, por ka nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb prodhimin e aminoacideve, kolagjenit dhe hormoneve.<\/p>\n

Nd\u00ebr ushqimet m\u00eb t\u00eb pasura: majdanoz, limon, lak\u00ebr, portokall, speca, domate, brokoli.<\/p>\n

Ekspert\u00ebt rekomandojn\u00eb marrjen e rreth 2000 Oracs n\u00eb dit\u00eb. Orac nuk \u00ebsht\u00eb gj\u00eb tjet\u00ebr ve\u00e7se nj\u00eb peshore p\u00ebr t\u00eb matur fuqin\u00eb antioksiduese t\u00eb ushqimeve, ve\u00e7an\u00ebrisht frutave dhe perimeve.<\/p>\n

Ushqimet q\u00eb z\u00ebn\u00eb vendet e para n\u00eb shkall\u00ebn Orac jan\u00eb:<\/p>\n

rrushi i zi<\/p>\n

Frutat e kuqe<\/p>\n

portokallet<\/p>\n

boronica<\/p>\n

sheg\u00eb<\/p>\n

spinaq<\/p>\n

lak\u00ebr jeshile t\u00eb zier n\u00eb avull<\/p>\n

\u00c7do dit\u00eb, \u00ebsht\u00eb mir\u00eb t\u00eb merren 5 deri n\u00eb 7 porcione me fruta dhe perime.<\/p>\n

P\u00ebr nj\u00eb diet\u00eb m\u00eb t\u00eb larmishme, k\u00ebtu \u00ebsht\u00eb nj\u00eb list\u00eb e ushqimeve q\u00eb jan\u00eb ve\u00e7an\u00ebrisht t\u00eb p\u00ebrshtatshme p\u00ebr promovimin e mir\u00ebqenies psiko-fizike dhe jet\u00ebgjat\u00ebsis\u00eb.<\/p>\n

-avokado: ky frut karakterizohet nga p\u00ebrqendrimi i ve\u00e7ant\u00eb i yndyrave t\u00eb pangopura dhe acideve yndyrore esenciale. P\u00ebr m\u00eb tep\u00ebr, \u00ebsht\u00eb gjithashtu nj\u00eb burim i pasur i vitamin\u00ebs E, e cila \u00ebsht\u00eb e dobishme p\u00ebr parandalimin e plakjes s\u00eb l\u00ebkur\u00ebs.<\/p>\n

-xhenxhefili: i njohur edhe si “rr\u00ebnja e sh\u00ebndetit”, ka nj\u00eb efekt t\u00eb jasht\u00ebzakonsh\u00ebm anti-inflamator dhe \u00ebsht\u00eb nj\u00eb aleat i vlefsh\u00ebm kund\u00ebr \u00e7rregullimeve t\u00eb sistemit tret\u00ebs.<\/p>\n

-manaferrat: rrush pa fara, mjedra, boronicat dhe manaferrat jan\u00eb t\u00eb pasura me substanca antioksiduese t\u00eb afta p\u00ebr t\u00eb luftuar veprimin e radikal\u00ebve t\u00eb lir\u00eb dhe p\u00ebr t\u00eb nxitur qarkullimin e gjakut.<\/p>\n

-drith\u00ebrat: n\u00eb krahasim me ato t\u00eb rafinuara, ato jan\u00eb m\u00eb t\u00eb pasura me fibra, vitamina, krip\u00ebra minerale dhe acide yndyrore esenciale, t\u00eb cilat i b\u00ebjn\u00eb ato ideale p\u00ebr sh\u00ebndetin e zemr\u00ebs dhe zorr\u00ebve.<\/p>\n

-perimet krucifere: Lakrat e Brukselit, lulelakra, rrepat, brokoli dhe lakra jan\u00eb ushqime q\u00eb duhen ngr\u00ebn\u00eb shpesh p\u00ebr t\u00eb ndihmuar n\u00eb eliminimin e toksinave dhe p\u00ebr t\u00eb p\u00ebrfituar nga efektet e dobishme n\u00eb trupin ton\u00eb.<\/p>\n

-hudhra: p\u00ebrve\u00e7se nxit uljen e kolesterolit, \u00ebsht\u00eb nj\u00eb ushqim i aft\u00eb p\u00ebr t\u00eb mbrojtur sistemin kardio-qarkullues dhe p\u00ebr t\u00eb parandaluar shfaqjen e kancerit.<\/p>\n

-arrat: burim i mir\u00eb i mineraleve, fibrave dhe acideve yndyrore esenciale, ndihmojn\u00eb n\u00eb luftimin e hiperkolesterolemis\u00eb dhe p\u00ebrmir\u00ebsojn\u00eb funksionimin e sistemit tret\u00ebs dhe t\u00eb sistemit imunitar.<\/p>\n

-soje: ky p\u00ebrb\u00ebr\u00ebs natyral gatimi ka nj\u00eb p\u00ebrqendrim t\u00eb lart\u00eb t\u00eb izoflavoneve. Ato nxisin mir\u00ebqenien e femr\u00ebs dhe ndihmojn\u00eb n\u00eb uljen e kolesterolit dhe luftimin e s\u00ebmundjeve kardiovaskulare.<\/p>\n

Investimi tek\u00a0ushqimi<\/em>\u00a0<\/a>sot mund t\u2019ju kushtoj\u00eb m\u00eb pak se trajtimet nes\u00ebr!<\/p>\n","protected":false},"excerpt":{"rendered":"

A e dini se cilat jan\u00eb ushqimet kund\u00ebr plakjes? Dobia e nj\u00eb diete q\u00eb p\u00ebrfshin ushqime t\u00eb pasura me vitamina dhe antioksidant\u00eb natyral\u00eb P\u00ebr t\u00eb ngadal\u00ebsuar dhe parandaluar plakjen e parakohshme \u00ebsht\u00eb e mundur t\u00eb ndiqni nj\u00eb diet\u00eb t\u00eb v\u00ebrtet\u00eb kund\u00ebr plakjes, me ushqime specifike kund\u00ebr plakjes. Nj\u00eb diet\u00eb q\u00eb p\u00ebrfshin ushqime t\u00eb pasura me […]<\/p>\n","protected":false},"author":1,"featured_media":4961,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,7],"tags":[],"class_list":{"0":"post-4960","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog","8":"category-health"},"yoast_head":"\nUshqimet q\u00eb ngadal\u00ebsojn\u00eb plakjen! - Health Mag<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthmag.al\/index.php\/2023\/03\/24\/ushqimet-qe-ngadalesojne-plakjen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ushqimet q\u00eb ngadal\u00ebsojn\u00eb plakjen! - Health Mag\" \/>\n<meta property=\"og:description\" content=\"A e dini se cilat jan\u00eb ushqimet kund\u00ebr plakjes? Dobia e nj\u00eb diete q\u00eb p\u00ebrfshin ushqime t\u00eb pasura me vitamina dhe antioksidant\u00eb natyral\u00eb P\u00ebr t\u00eb ngadal\u00ebsuar dhe parandaluar plakjen e parakohshme \u00ebsht\u00eb e mundur t\u00eb ndiqni nj\u00eb diet\u00eb t\u00eb v\u00ebrtet\u00eb kund\u00ebr plakjes, me ushqime specifike kund\u00ebr plakjes. 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