{"id":4975,"date":"2023-03-28T14:47:58","date_gmt":"2023-03-28T14:47:58","guid":{"rendered":"https:\/\/healthmag.al\/?p=4975"},"modified":"2023-03-28T14:47:58","modified_gmt":"2023-03-28T14:47:58","slug":"mikronutrientet-kripera-minerale","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/","title":{"rendered":"Mikronutrient\u00ebt: Krip\u00ebra minerale"},"content":{"rendered":"<p><strong>Cilat jan\u00eb krip\u00ebrat minerale?<\/strong><\/p>\n<p>Krip\u00ebrat minerale jan\u00eb komponime inorganike q\u00eb nuk furnizojn\u00eb energji (dmth kalori), por jan\u00eb t\u00eb p\u00ebrfshira n\u00eb aktivitetet komplekse metabolike t\u00eb trupit ton\u00eb. Ato p\u00ebrfaq\u00ebsojn\u00eb 6-7% t\u00eb pesh\u00ebs s\u00eb trupit ton\u00eb dhe mund t\u00eb gjenden si n\u00eb gjendje t\u00eb ngurt\u00eb (n\u00eb kocka dhe dh\u00ebmb\u00eb n\u00eb form\u00ebn e kristaleve) ashtu edhe n\u00eb tret\u00ebsir\u00eb \u200b\u200b(n\u00eb l\u00ebngjet e trupit brenda dhe jasht\u00ebqelizor).<\/p>\n<p><strong>Funksionet kryesore t\u00eb krip\u00ebrave minerale<\/strong><\/p>\n<p>Krip\u00ebrat minerale luajn\u00eb nj\u00eb rol t\u00eb domosdosh\u00ebm n\u00eb funksionimin e t\u00eb gjith\u00eb organizmave t\u00eb gjall\u00eb: kafsh\u00ebve, bim\u00ebve, k\u00ebrpudhave dhe mbret\u00ebrive t\u00eb organizmave m\u00eb t\u00eb thjesht\u00eb, p\u00ebr k\u00ebt\u00eb arsye quhen edhe &#8220;minerale esenciale&#8221; (ose elemente thelb\u00ebsore). K\u00ebto substanca luajn\u00eb nj\u00eb rol kryesisht mbrojt\u00ebs ndaj trupit ton\u00eb:<\/p>\n<ul>\n<li>ato aktivizojn\u00eb dhe rregullojn\u00eb rrjedh\u00ebn e aktiviteteve metabolike brenda trupit;<\/li>\n<li>ndihmojn\u00eb n\u00eb ruajtjen e p\u00ebrshkueshm\u00ebris\u00eb s\u00eb membranave qelizore, duke rregulluar k\u00ebshtu ekuilibrin hidro-krip\u00ebror t\u00eb organizmit;<\/li>\n<li>ato lejojn\u00eb nj\u00eb transmetim t\u00eb sakt\u00eb t\u00eb impulseve nervore, n\u00eb disa raste kryejn\u00eb edhe funksione plastike si dhe aktivitete t\u00eb ve\u00e7anta q\u00eb lidhen me natyr\u00ebn e tyre specifike.<\/li>\n<\/ul>\n<p>Meqen\u00ebse n\u00eb p\u00ebrgjith\u00ebsi jan\u00eb element\u00eb kimik\u00eb, ose anione t\u00eb oksiacideve, asnj\u00eb reaksion kimik dhe p\u00ebr rrjedhoj\u00eb asnj\u00eb organiz\u00ebm i gjall\u00eb nuk \u00ebsht\u00eb n\u00eb gjendje t\u00eb sintetizoj\u00eb n\u00eb m\u00ebnyr\u00eb autonome asnj\u00eb mineral: ato duhet t\u00eb futen domosdoshm\u00ebrisht p\u00ebrmes nj\u00eb diete t\u00eb ekuilibruar dhe t\u00eb larmishme.<\/p>\n<p>P\u00ebr t\u00eb plot\u00ebsuar nevoj\u00ebn p\u00ebr krip\u00ebra minerale, \u00ebsht\u00eb e nevojshme t\u00eb konsumohen t\u00eb gjitha grupet ushqimore (drith\u00ebrat, mishi, peshku, vez\u00ebt, qum\u00ebshti dhe derivatet, bishtajore, farat dhe arra, frutat dhe perimet e fresk\u00ebta, etj.), duke i ndryshuar gjithashtu sipas cil\u00ebsis\u00eb. , dhe pini t\u00eb pakt\u00ebn 1.5-2 L uj\u00eb n\u00eb dit\u00eb, duke e konsideruar megjithat\u00eb nj\u00eb rimbushje t\u00eb vazhdueshme pasi trupi yn\u00eb nuk ruan mineralet e tep\u00ebrta, por i nxjerr ato p\u00ebrmes fe\u00e7eve, urin\u00ebs dhe djers\u00ebs. Edhe pse nj\u00eb diet\u00eb e ekuilibruar dhe e larmishme n\u00eb cil\u00ebsin\u00eb e l\u00ebnd\u00ebve ushqyese \u00ebsht\u00eb e mjaftueshme p\u00ebr t\u00eb plot\u00ebsuar k\u00ebrkesat tona p\u00ebr minerale, p\u00ebr disa prej tyre, si kalciumi, hekuri dhe jodi, mund t\u00eb p\u00ebrballojm\u00eb leht\u00ebsisht sindromat e munges\u00ebs, ve\u00e7an\u00ebrisht n\u00eb kushte t\u00eb ve\u00e7anta fiziologjike si\u00e7 \u00ebsht\u00eb shtatz\u00ebnia.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Makroelementet<\/strong><\/p>\n<p>Mineralet nuk jan\u00eb t\u00eb gjitha t\u00eb nj\u00ebjta: disa jan\u00eb t\u00eb pranishme n\u00eb trupin ton\u00eb n\u00eb sasi m\u00eb t\u00eb m\u00ebdha, nd\u00ebrsa t\u00eb tjerat gjenden n\u00eb p\u00ebrqendrime m\u00eb t\u00eb ul\u00ebta. Prandaj, bazuar n\u00eb k\u00ebrkesat e tyre ditore, mund t&#8217;i ndajm\u00eb n\u00eb dy kategori t\u00eb gjera:<\/p>\n<ul>\n<li>makroelementet: ato jan\u00eb t\u00eb pranishme n\u00eb trup n\u00eb sasi diskrete. K\u00ebrkesa ditore \u00ebsht\u00eb e rendit gram ose t\u00eb dhjetat e gramit;<\/li>\n<li>mikroelementet ose element\u00ebt gjurm\u00eb: ato jan\u00eb t\u00eb pranishme vet\u00ebm n\u00eb gjurm\u00eb n\u00eb trup dhe k\u00ebrkesa ditore varion nga disa mikrogram\u00eb n\u00eb disa miligram\u00eb.<\/li>\n<\/ul>\n<p><strong>Nd\u00ebr makroelement\u00ebt gjejm\u00eb:<\/strong><\/p>\n<p><strong>Kalciumi (Ca):<\/strong> \u00ebsht\u00eb minerali m\u00eb i pranish\u00ebm n\u00eb trupin ton\u00eb. Mesatarisht, p\u00ebrqendrimi i tij tek t\u00eb rriturit korrespondon me 900-1300 gram, nga t\u00eb cilat 99% ndodhet n\u00eb kocka. Kalciumi \u00ebsht\u00eb nj\u00eb mineral thelb\u00ebsor jo vet\u00ebm p\u00ebr formimin dhe mir\u00ebmbajtjen e duhur t\u00eb skeletit, por edhe p\u00ebr tkurrjen e muskujve dhe transmetimin nervor. P\u00ebr m\u00eb tep\u00ebr, ajo nd\u00ebrhyn n\u00eb sekretimin e disa hormoneve t\u00eb r\u00ebnd\u00ebsishme, n\u00eb transferimin e informacionit gjenetik dhe n\u00eb metaboliz\u00ebm. Mungesa e tij, ve\u00e7an\u00ebrisht n\u00ebse gjat\u00eb mosh\u00ebs s\u00eb zhvillimit, mund t\u00eb ndikoj\u00eb negativisht n\u00eb formimin fiziologjik t\u00eb skeletit dhe, n\u00eb mosh\u00ebn madhore, t\u00eb rris\u00eb rrezikun e s\u00ebmundjeve t\u00eb r\u00ebnd\u00ebsishme si osteoporoza. P\u00ebr k\u00ebt\u00eb arsye \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme t\u00eb merret kalciumi nga ushqimi, ve\u00e7an\u00ebrisht nga qum\u00ebshti dhe derivatet si Grana Padano DOP, pasi p\u00ebrqendrimet e k\u00ebtij minerali n\u00eb qum\u00ebsht dhe produktet e qum\u00ebshtit jan\u00eb shum\u00eb m\u00eb t\u00eb disponueshme (d.m.th. t\u00eb asimilueshme) nga trupi. N\u00eb fakt, pjesa m\u00eb e madhe e kalciumit q\u00eb p\u00ebrmbajn\u00eb ushqimet me origjin\u00eb bimore (spinaqi, lakra, barishtet, etj.) nuk p\u00ebrthithet nga trupi yn\u00eb. P\u00ebr t\u00eb mbuluar rreth 30% t\u00eb k\u00ebrkes\u00ebs mesatare p\u00ebr kalcium (800-1000 mg) t\u00eb nj\u00eb t\u00eb rrituri (mashkull ose fem\u00ebr t\u00eb mosh\u00ebs 18-59 vje\u00e7) mjafton t\u00eb hahet nj\u00eb porcion (25 g) Grana Padano DOP, ose mund t\u00eb p\u00ebrdoret i grir\u00eb ( 2 lug\u00eb gjelle t\u00eb grumbulluara) p\u00ebr t&#8217;i dh\u00ebn\u00eb shije pjatave t\u00eb para, supave ose supave me perime. Nj\u00eb burim tjet\u00ebr i k\u00ebtij minerali t\u00eb r\u00ebnd\u00ebsish\u00ebm mund t\u00eb jen\u00eb uj\u00ebrat e pasur me kalcium (Ca &gt;200mg\/lit\u00ebr). Nevoja p\u00ebr k\u00ebt\u00eb mineral esencial \u00ebsht\u00eb 1000 mg pas mosh\u00ebs 60 vje\u00e7are dhe tek grat\u00eb shtatz\u00ebna; gjat\u00eb adoleshenc\u00ebs (11-15 vje\u00e7), megjithat\u00eb, marrja e rekomanduar ditore e kalciumit \u00ebsht\u00eb 1100 mg, sepse n\u00eb k\u00ebt\u00eb periudh\u00eb formohet rreth 40% e kockave fiziologjike.<\/p>\n<p><strong>Fosfori (P):<\/strong> \u00ebsht\u00eb p\u00ebrb\u00ebr\u00ebsi themelor i indit kockor, n\u00eb fakt vepron n\u00eb sinergji me kalciumin. Burimet kryesore ushqimore t\u00eb k\u00ebtij minerali jan\u00eb peshku, mishi (i bardh\u00eb dhe i kuq), vez\u00ebt, qum\u00ebshti dhe derivatet e tij (n\u00eb 25 g Grana Padano DOP ka 173 mg fosfor) dhe ve\u00e7an\u00ebrisht drith\u00ebrat. Gjendjet e munges\u00ebs s\u00eb fosforit mund t\u00eb ndodhin tek foshnjat e lindura para kohe, sepse qum\u00ebshti i n\u00ebn\u00ebs \u00ebsht\u00eb i pamjaftuesh\u00ebm n\u00eb fosfor dhe tek t\u00eb rriturit q\u00eb ndjekin dieta t\u00eb varf\u00ebra n\u00eb k\u00ebt\u00eb mineral, pra t\u00eb kequshqyer, alkoolik\u00eb dhe konsumues t\u00eb tepruar t\u00eb antiacideve. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit (meshkuj ose femra 18-59 vje\u00e7) jan\u00eb 700 mg.<\/p>\n<p><strong>Magnezi (Mg):<\/strong> mb\u00ebshtet funksionin e duhur t\u00eb muskujve dhe nervave, forcon smaltin e dh\u00ebmb\u00ebve dhe ndihmon n\u00eb ruajtjen e indit kockor. Magnezi \u00ebsht\u00eb i pranish\u00ebm pothuajse n\u00eb t\u00eb gjitha ushqimet, por ato n\u00eb t\u00eb cilat p\u00ebrmbahet m\u00eb shum\u00eb jan\u00eb bishtajoret, arrat (arrat, lajthit\u00eb, bajamet etj.), drith\u00ebrat dhe perimet me gjethe jeshile. Rastet e munges\u00ebs s\u00eb k\u00ebtij minerali jan\u00eb shum\u00eb t\u00eb rralla dhe ato pak t\u00eb gjetura jan\u00eb p\u00ebr shkak t\u00eb marrjes s\u00eb pamjaftueshme n\u00eb diet\u00eb. Simptomat e munges\u00ebs s\u00eb magnezit p\u00ebrfshijn\u00eb ndryshime n\u00eb metabolizmin e kalciumit, natriumit, kaliumit dhe munges\u00ebs s\u00eb p\u00ebrthithjes s\u00eb vitamin\u00ebs D, e cila manifestohet me dob\u00ebsi t\u00eb muskujve dhe funksion t\u00eb d\u00ebmtuar t\u00eb zemr\u00ebs. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit jan\u00eb 240 mg (meshkuj ose femra 18-59 vje\u00e7).<\/p>\n<p><strong>Kaliumi (K):<\/strong> nj\u00eb nga funksionet e tij m\u00eb t\u00eb r\u00ebnd\u00ebsishme \u00ebsht\u00eb rregullimi i presionit t\u00eb gjakut, duke parandaluar k\u00ebshtu hipertensionin dhe s\u00ebmundjet kardiovaskulare t\u00eb lidhura me to. Ushqimet m\u00eb t\u00eb pasura me kalium jan\u00eb frutat (banane, kivi), perimet (spinaq, qep\u00eb, tranguj) dhe mishi i fresk\u00ebt. Nj\u00eb sasi e mir\u00eb mund t\u00eb gjendet edhe n\u00eb bishtajore dhe fruta t\u00eb thata. Marrja e pamjaftueshme e kaliumit nga ushqimi ose humbja e tep\u00ebrt e mineralit nga trakti gastrointestinal (t\u00eb vjella t\u00eb zgjatura, diarre), mund t\u00eb \u00e7oj\u00eb n\u00eb dob\u00ebsi muskulore, nauze, p\u00ebrgjumje, ileus paralitik (dmth. obstruksioni i zorr\u00ebve), intoleranc\u00eb ndaj karbohidrateve dhe arritje kardiake. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit (meshkuj ose femra 18-59 vje\u00e7) jan\u00eb 3.9 g.<\/p>\n<p><strong>Natriumi (Na):<\/strong> \u00ebsht\u00eb i p\u00ebrfshir\u00eb n\u00eb ruajtjen e homeostaz\u00ebs qelizore (dmth procesi p\u00ebrmes t\u00eb cilit t\u00eb gjitha funksionet e trupit ton\u00eb mbeten n\u00eb ekuilib\u00ebr me nj\u00ebri-tjetrin), rregullon ekuilibrin hidroelektrik dhe presionin e gjakut. P\u00ebraf\u00ebrsisht 50% e marrjes ditore t\u00eb natriumit p\u00ebrfaq\u00ebsohet nga klorur natriumi, kripa e zakonshme e tryez\u00ebs q\u00eb shpesh shtohet n\u00eb produktet e p\u00ebrpunuara (1 g krip\u00eb p\u00ebrmban mesatarisht 0,40 g natrium). Sasi t\u00eb larta natriumi mund t\u00eb gjenden te mishi (ve\u00e7an\u00ebrisht i p\u00ebrpunuar, si proshut\u00eb e pap\u00ebrpunuar dhe salcice), por edhe n\u00eb buk\u00eb, drith\u00ebra m\u00ebngjesi, biskota dhe produkte t\u00eb ambalazhuara n\u00eb p\u00ebrgjith\u00ebsi (kliko k\u00ebtu p\u00ebr t\u00eb zbuluar &#8220;burime t\u00eb tjera t\u00eb fshehura&#8221; t\u00eb krip\u00ebs), nd\u00ebrsa ushqimet natyrisht m\u00eb t\u00eb varf\u00ebra n\u00eb krip\u00eb jan\u00eb frutat dhe perimet. Mungesa e natriumit mund t\u00eb ndodh\u00eb vet\u00ebm n\u00eb kushte patologjike, nd\u00ebrsa marrja e tep\u00ebrt e tij me ushqim \u00ebsht\u00eb e p\u00ebrhapur, gj\u00eb q\u00eb rrit rrezikun e hipertensionit dhe s\u00ebmundjeve kardiovaskulare t\u00eb lidhura me to, si dhe disa tumoreve t\u00eb sistemit tret\u00ebs. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit (meshkuj ose femra t\u00eb mosh\u00ebs 18-59 vje\u00e7) jan\u00eb 2 g, mbi mosh\u00ebn 60 vje\u00e7 vlera bie n\u00eb 1.2 g n\u00eb dit\u00eb.<\/p>\n<p><strong>Klori (Cl):<\/strong> ky mineral luan nj\u00eb rol themelor n\u00eb rregullimin e ekuilibrit hidroelektrik dhe presionit osmotik. Kontributin m\u00eb t\u00eb madh t\u00eb klorit e jep kloruri i natriumit (kripa e tryez\u00ebs) i cili duke u p\u00ebrdorur pothuajse n\u00eb t\u00eb gjitha preparatet garanton plot\u00ebsimin e nevojave t\u00eb tij duke shmangur \u00e7do gjendje mang\u00ebsie.<\/p>\n<p><strong>Mikroelement\u00eb ose element\u00eb gjurm\u00eb<\/strong><\/p>\n<p><strong>Nd\u00ebr mikroelement\u00ebt, ose element\u00ebt gjurm\u00eb, ekzistojn\u00eb:<\/strong><\/p>\n<p><strong>Hekuri (Fe):<\/strong> \u00ebsht\u00eb p\u00ebrb\u00ebr\u00ebs i shum\u00eb proteinave (p\u00ebrfshir\u00eb hemoglobin\u00ebn q\u00eb formon qelizat e kuqe t\u00eb gjakut) dhe enzimave. I domosdosh\u00ebm p\u00ebr transportin dhe p\u00ebrdorimin e oksigjenit n\u00eb trup. Ushqimet natyralisht m\u00eb t\u00eb pasura me hekur jan\u00eb t\u00eb brendshmet (p.sh. m\u00ebl\u00e7ia), mishi (ve\u00e7an\u00ebrisht t\u00eb kuqt\u00eb), peshku dhe vez\u00ebt. Sasi t\u00eb mira t\u00eb k\u00ebtij minerali, por me nj\u00eb biodisponibilitet m\u00eb t\u00eb ul\u00ebt, mund t\u00eb gjenden n\u00eb bishtajore t\u00eb thata (fasule, bizele, thjerr\u00ebza), fruta t\u00eb thata, drith\u00ebra (ve\u00e7an\u00ebrisht ato integrale) dhe perime me gjethe (preferohet t\u00eb kalohet me vitamin\u00eb C p\u00ebr t\u00eb p\u00ebrthithur m\u00eb shum\u00eb. hekuri). Simptomat e munges\u00ebs s\u00eb hekurit p\u00ebrfshijn\u00eb anemin\u00eb e munges\u00ebs s\u00eb hekurit, lodhjen dhe zbehjen. Nivelet e rekomanduara t\u00eb marrjes ditore jan\u00eb 10 mg p\u00ebr t\u00eb rriturit, burrat ose grat\u00eb, megjith\u00ebse n\u00eb grat\u00eb n\u00eb mosh\u00eb riprodhuese vlera rritet deri n\u00eb 18 mg n\u00eb dit\u00eb.<\/p>\n<p><strong>Jodi (I):<\/strong> Funksioni i tij kryesor \u00ebsht\u00eb t\u00eb promovoj\u00eb funksionin e duhur t\u00eb gj\u00ebndr\u00ebs tiroide. Produktet e peshkimit, ve\u00e7an\u00ebrisht molusqet dhe algat e detit jan\u00eb ushqimet q\u00eb p\u00ebrmbajn\u00eb p\u00ebrqendrimet m\u00eb t\u00eb larta t\u00eb jodit, i cili \u00ebsht\u00eb i pranish\u00ebm n\u00eb sasi m\u00eb t\u00eb vogla n\u00eb qum\u00ebsht dhe derivate, vez\u00eb dhe drith\u00ebra. Kripa e jodizuar \u00ebsht\u00eb zgjidhja e propozuar nga Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb p\u00ebr t\u00eb \u00e7rr\u00ebnjosur \u00e7rregullimet e munges\u00ebs s\u00eb jodit. Marrja e pamjaftueshme e jodit n\u00eb diet\u00eb mund t\u00eb shkaktoj\u00eb goiter, asteni, intoleranc\u00eb ndaj t\u00eb ftohtit dhe bradikardi. N\u00eb f\u00ebmij\u00ebri, mungesa e k\u00ebtij minerali mund t\u00eb ket\u00eb efekte t\u00eb shumta t\u00eb d\u00ebmshme n\u00eb rritjen dhe zhvillimin e trurit. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit jan\u00eb 150 \u00b5g (burra dhe gra).<\/p>\n<p><strong>Bakri (Cu):<\/strong> \u00ebsht\u00eb i p\u00ebrfshir\u00eb n\u00eb metabolizmin e hekurit, nxit formimin e indit lidh\u00ebs dhe \u00ebsht\u00eb i p\u00ebrfshir\u00eb n\u00eb mekanizmat enzimatik\u00eb t\u00eb natyrsh\u00ebm t\u00eb frym\u00ebmarrjes. Ushqimet m\u00eb t\u00eb pasura me bak\u00ebr jan\u00eb m\u00ebl\u00e7ia, produktet e peshkut, arrat e thata dhe pluhuri i kakaos. Mungesa e bakrit \u00ebsht\u00eb e rrall\u00eb dhe manifestohet me anemi, leukopeni (pak leukocite n\u00eb gjak) dhe anomali t\u00eb kolagjenit. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit jan\u00eb 0.9 mg si p\u00ebr burrat ashtu edhe p\u00ebr grat\u00eb.<\/p>\n<p><strong>Seleni (Se):<\/strong> stimulon sistemin imunitar, p\u00ebrmir\u00ebson elasticitetin e l\u00ebkur\u00ebs, luan nj\u00eb rol antioksidant dhe kund\u00ebrvepron me formimin e radikaleve t\u00eb lira. Ushqimet m\u00eb t\u00eb pasura me selen jan\u00eb t\u00eb brendshmet, peshku (krustacet dhe molusqet), mishi, ve\u00e7an\u00ebrisht qengji dhe derri, frutat e thata, bishtajore dhe djath\u00ebrat si Grana Padano DOP (me nj\u00eb porcion 50 gram, q\u00eb p\u00ebrmban 6 \u03bcg selen, mbulon rreth 13 % e k\u00ebrkes\u00ebs ditore t\u00eb k\u00ebtij minerali, pra 45 \u00b5g). Efektet e munges\u00ebs s\u00eb selenit mund t\u00eb shkaktojn\u00eb s\u00ebmundjen Keshan dhe miopati t\u00eb muskujve skeletor\u00eb. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit jan\u00eb 55 \u00b5g, si p\u00ebr burrat ashtu edhe p\u00ebr grat\u00eb.<\/p>\n<p><strong>Zinku (Zn):<\/strong> gjithashtu kryen nj\u00eb funksion antioksidues, luan nj\u00eb rol themelor n\u00eb procesin e sh\u00ebrimit t\u00eb plag\u00ebve, promovon funksionin e duhur qelizor dhe mb\u00ebshtet sistemin imunitar. Ushqimet m\u00eb t\u00eb pasura me zink jan\u00eb peshku, mishi, arrat e thata, vez\u00ebt, qum\u00ebshti dhe derivatet si Grana Padano DOP (n\u00eb nj\u00eb porcion prej 50 g ka 5,5 mg zink, q\u00eb mbulon af\u00ebrsisht 61% t\u00eb k\u00ebrkes\u00ebs ditore t\u00eb k\u00ebtij minerali, d.m.th. 8. mg p\u00ebr grat\u00eb dhe 10 mg p\u00ebr burrat). Nj\u00eb munges\u00eb zinku, e rrall\u00eb n\u00eb vendet per\u00ebndimore, mund t\u00eb shkaktoj\u00eb vones\u00eb t\u00eb rritjes, alopeci, funksion t\u00eb ndryshuar imunitar, maturim seksual t\u00eb vonuar dhe impotenc\u00eb. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit jan\u00eb 12 mg p\u00ebr burrat dhe 9 mg p\u00ebr grat\u00eb.<\/p>\n<p><strong>Kromi (Cr):<\/strong> roli i tij n\u00eb trajtimin e diabetit t\u00eb tipit II \u00ebsht\u00eb ende n\u00eb studim. P\u00ebrmbahet n\u00eb sasi t\u00eb mira n\u00eb mish vi\u00e7i dhe derri, bishtajore, pluhur kakao dhe gjethe \u00e7aji. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit jan\u00eb 30-35 \u03bcg p\u00ebr meshkujt dhe 20-25 \u03bcg p\u00ebr femrat.<\/p>\n<p><strong>Molibden (Mo):<\/strong> \u00ebsht\u00eb i p\u00ebrfshir\u00eb n\u00eb metabolizmin e acidit urik, nxit funksionimin e rregullt t\u00eb qelizave dhe rritjen korrekte t\u00eb organizmit. \u00cbsht\u00eb i pranish\u00ebm n\u00eb sasi t\u00eb mira n\u00eb t\u00eb brendshmet, qum\u00ebsht, djath\u00eb, drith\u00ebra, bishtajore, fruta t\u00eb thata dhe perime me gjethe jeshile. Megjithat\u00eb, kontributi q\u00eb vjen nga ushqimet me origjin\u00eb bimore varet shum\u00eb nga sasia e mineraleve t\u00eb pranishme n\u00eb tok\u00ebn e kultivimit. Mungesa e tij mund t\u00eb \u00e7oj\u00eb n\u00eb lodhje dhe v\u00ebshtir\u00ebsi n\u00eb p\u00ebrqendrim. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit jan\u00eb 65 \u00b5g p\u00ebr burrat dhe grat\u00eb.<\/p>\n<p><strong>Mangani (Mn):<\/strong> \u00ebsht\u00eb i p\u00ebrfshir\u00eb n\u00eb formimin e kockave dhe n\u00eb metabolizmin e aminoacideve, kolesterolit dhe karbohidrateve. Mangani gjendet n\u00eb sasi t\u00eb mira n\u00eb arrat, kakao dhe gjethet e \u00e7ajit. Nj\u00eb munges\u00eb e k\u00ebtij minerali, edhe pse e rrall\u00eb, mund t\u00eb shkaktoj\u00eb hipokolesterolemi, demineralizimin e kockave dhe ulje t\u00eb rritjes tek f\u00ebmij\u00ebt. Nivelet e rekomanduara t\u00eb marrjes ditore p\u00ebr t\u00eb rriturit jan\u00eb 2.7 mg p\u00ebr burrat dhe 2.3 mg p\u00ebr grat\u00eb.<\/p>\n<p><strong>Mineralet e elektrolitit<\/strong><\/p>\n<p>Analizat e gjakut mund t\u00eb tregojn\u00eb munges\u00ebn e disa mineraleve elektrolitike, t\u00eb quajtura k\u00ebshtu sepse kan\u00eb nj\u00eb ngarkes\u00eb elektrike dhe p\u00ebr k\u00ebt\u00eb arsye jan\u00eb t\u00eb afta t\u00eb p\u00ebrcjellin rrym\u00eb. Ato jan\u00eb t\u00eb pranishme n\u00eb t\u00eb gjitha l\u00ebngjet e trupit t\u00eb njeriut dhe ekuilibri i tyre \u00ebsht\u00eb thelb\u00ebsor p\u00ebr funksione t\u00eb shumta fiziologjike. Elektrolitet q\u00eb gjenden zakonisht n\u00eb analizat e gjakut jan\u00eb kalciumi, kloruri, magnezi, kaliumi dhe natriumi. Megjithat\u00eb, nj\u00eb diet\u00eb e pabalancuar dhe mungesa ose teprica e ujit n\u00eb trup, si dhe marrja e barnave specifike, mund t\u00eb shkaktoj\u00eb \u00e7ekuilib\u00ebr elektrolitik: dehidrim ose mbihidrim, t\u00eb vjella, diarre dhe mosfunksionim t\u00eb veshkave n\u00eb fillim.<\/p>\n<p><strong>Ndoshta nuk e dinit se\u2026<\/strong><\/p>\n<p>1 gram natrium korrespondon me af\u00ebrsisht 2,5 gram krip\u00eb gjelle. OBSH rekomandon konsumimin e jo m\u00eb shum\u00eb se 5 g krip\u00eb n\u00eb dit\u00eb;<\/p>\n<p>Sasia e krip\u00ebrave minerale t\u00eb futura n\u00eb trupin ton\u00eb shpesh nuk p\u00ebrkon me sasin\u00eb e p\u00ebrthithur dhe t\u00eb p\u00ebrdorur nga trupi yn\u00eb. Biodisponibiliteti i mineraleve varet nga p\u00ebrb\u00ebrja e vaktit (sasia e fibrave).<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cilat jan\u00eb krip\u00ebrat minerale? Krip\u00ebrat minerale jan\u00eb komponime inorganike q\u00eb nuk furnizojn\u00eb energji (dmth kalori), por jan\u00eb t\u00eb p\u00ebrfshira n\u00eb aktivitetet komplekse metabolike t\u00eb trupit ton\u00eb. Ato p\u00ebrfaq\u00ebsojn\u00eb 6-7% t\u00eb pesh\u00ebs s\u00eb trupit ton\u00eb dhe mund t\u00eb gjenden si n\u00eb gjendje t\u00eb ngurt\u00eb (n\u00eb kocka dhe dh\u00ebmb\u00eb n\u00eb form\u00ebn e kristaleve) ashtu edhe n\u00eb tret\u00ebsir\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4976,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,110],"tags":[],"class_list":{"0":"post-4975","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog","8":"category-ushqime-specifike"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mikronutrient\u00ebt: Krip\u00ebra minerale - 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\/28\/mikronutrientet-kripera-minerale\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mikronutrient\u00ebt: Krip\u00ebra minerale - Health Mag\" \/>\n<meta property=\"og:description\" content=\"Cilat jan\u00eb krip\u00ebrat minerale? Krip\u00ebrat minerale jan\u00eb komponime inorganike q\u00eb nuk furnizojn\u00eb energji (dmth kalori), por jan\u00eb t\u00eb p\u00ebrfshira n\u00eb aktivitetet komplekse metabolike t\u00eb trupit ton\u00eb. Ato p\u00ebrfaq\u00ebsojn\u00eb 6-7% t\u00eb pesh\u00ebs s\u00eb trupit ton\u00eb dhe mund t\u00eb gjenden si n\u00eb gjendje t\u00eb ngurt\u00eb (n\u00eb kocka dhe dh\u00ebmb\u00eb n\u00eb form\u00ebn e kristaleve) ashtu edhe n\u00eb tret\u00ebsir\u00eb [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/\" \/>\n<meta property=\"og:site_name\" content=\"Health Mag\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-28T14:47:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/03\/frutaaa.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"healthmag\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"healthmag\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/\",\"url\":\"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/\",\"name\":\"Mikronutrient\u00ebt: Krip\u00ebra minerale - Health Mag\",\"isPartOf\":{\"@id\":\"https:\/\/healthmag.al\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/03\/frutaaa.jpg\",\"datePublished\":\"2023-03-28T14:47:58+00:00\",\"dateModified\":\"2023-03-28T14:47:58+00:00\",\"author\":{\"@id\":\"https:\/\/healthmag.al\/#\/schema\/person\/bdf8af9fdaf835d1f3b7f7e1a3384fe9\"},\"breadcrumb\":{\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/#primaryimage\",\"url\":\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/03\/frutaaa.jpg\",\"contentUrl\":\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/03\/frutaaa.jpg\",\"width\":1200,\"height\":630},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/healthmag.al\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mikronutrient\u00ebt: Krip\u00ebra minerale\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/healthmag.al\/#website\",\"url\":\"https:\/\/healthmag.al\/\",\"name\":\"Health Mag\",\"description\":\"Gjith\u00e7ka rreth sh\u00ebndetit\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/healthmag.al\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/healthmag.al\/#\/schema\/person\/bdf8af9fdaf835d1f3b7f7e1a3384fe9\",\"name\":\"healthmag\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/healthmag.al\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/faa13f94ac2606317cf8648d86312aeb40f9632ff3c8f386b680f41ce5814215?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/faa13f94ac2606317cf8648d86312aeb40f9632ff3c8f386b680f41ce5814215?s=96&d=mm&r=g\",\"caption\":\"healthmag\"},\"sameAs\":[\"http:\/\/healthmag.al\"],\"url\":\"https:\/\/healthmag.al\/index.php\/author\/healthmag\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Mikronutrient\u00ebt: Krip\u00ebra minerale - Health Mag","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/healthmag.al\/index.php\/2023\/03\/28\/mikronutrientet-kripera-minerale\/","og_locale":"en_US","og_type":"article","og_title":"Mikronutrient\u00ebt: Krip\u00ebra minerale - Health Mag","og_description":"Cilat jan\u00eb krip\u00ebrat minerale? 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