{"id":5020,"date":"2023-04-03T09:17:54","date_gmt":"2023-04-03T09:17:54","guid":{"rendered":"https:\/\/healthmag.al\/?p=5020"},"modified":"2023-04-03T09:17:54","modified_gmt":"2023-04-03T09:17:54","slug":"ushqimet-me-te-demshme-per-trurin-tuaj","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/04\/03\/ushqimet-me-te-demshme-per-trurin-tuaj\/","title":{"rendered":"Ushqimet m\u00eb t\u00eb d\u00ebmshme p\u00ebr trurin tuaj"},"content":{"rendered":"

Funksionet e trurit<\/strong><\/p>\n

Truri \u00ebsht\u00eb nj\u00eb nga organet m\u00eb t\u00eb r\u00ebnd\u00ebsishme n\u00eb trupin ton\u00eb. \u00cbsht\u00eb “qendra e kontrollit” e t\u00eb gjith\u00eb organizmit: pavar\u00ebsisht se peshon m\u00eb pak se nj\u00eb kilogram e gjysm\u00eb, \u00ebsht\u00eb vendi ku lindin aft\u00ebsit\u00eb tona m\u00eb komplekse, si gjuha, shoq\u00ebrueshm\u00ebria, aft\u00ebsia p\u00ebr t’u p\u00ebrgjigjur dhe p\u00ebr t\u00eb reaguar n\u00eb m\u00ebnyr\u00eb t\u00eb p\u00ebrshtatshme. p\u00ebrballja e situatave t\u00eb ndryshme etj.<\/p>\n

Truri kontrollon nj\u00eb num\u00ebr t\u00eb pafund funksionesh:<\/strong><\/p>\n

Mendimet, emocionet dhe impulset tona;<\/p>\n

Kujtesa, afatshkurt\u00ebr dhe afatgjat\u00eb;<\/p>\n

Aft\u00ebsit\u00eb tona gjuh\u00ebsore, deshifruese dhe t\u00eb kuptuarit;<\/p>\n

V\u00ebmendje, p\u00ebrqendrim, m\u00ebsim;<\/p>\n

Shqisat tona (d\u00ebgjimi, nuhatja, shikimi, prekja dhe shija);<\/p>\n

Funksionimi i t\u00eb gjitha organeve t\u00eb pranishme n\u00eb trupin ton\u00eb, duke p\u00ebrfshir\u00eb rregullimin e rrahjeve t\u00eb zemr\u00ebs dhe frym\u00ebmarrjen;<\/p>\n

Funksionet e vullnetshme dhe l\u00ebvizjet e pavullnetshme t\u00eb trupit.<\/p>\n

Plakja e trurit<\/p>\n

Plakja fiziologjike n\u00ebp\u00ebr t\u00eb cil\u00ebn kalojm\u00eb t\u00eb gjith\u00eb, fatkeq\u00ebsisht ndikon edhe n\u00eb trurin ton\u00eb. V\u00ebshtir\u00ebsi p\u00ebr t’u p\u00ebrqendruar, p\u00ebr t\u00eb m\u00ebsuar koncepte t\u00eb reja, p\u00ebr t\u00eb patur v\u00ebshtir\u00ebsi n\u00eb kujtimin e ngjarjeve ose angazhimeve t\u00eb planifikuara, ndjenj\u00ebn “m\u00eb pak t\u00eb p\u00ebrgjegjshme mendore”, etj. jan\u00eb sinjalet e para q\u00eb truri na d\u00ebrgon kur fillon t\u00eb plaket dhe t\u00eb jet\u00eb m\u00eb pak performues se dikur.<\/p>\n

Megjithat\u00eb, kur kupton se, krahasuar me t\u00eb kaluar\u00ebn, v\u00ebshtir\u00ebsit\u00eb e kujtes\u00ebs, t\u00eb t\u00eb m\u00ebsuarit apo t\u00eb kuptuarit, por edhe lodhja mendore, jan\u00eb m\u00eb t\u00eb m\u00ebdha dhe krijojn\u00eb probleme t\u00eb r\u00ebnd\u00ebsishme n\u00eb jet\u00ebn e p\u00ebrditshme dhe n\u00eb kryerjen e aktiviteteve t\u00eb zakonshme, \u00ebsht\u00eb mir\u00eb t\u00eb mos humbisni koh\u00eb dhe t\u00eb shihni. nj\u00eb specialist (neurolog) p\u00ebr nj\u00eb vler\u00ebsim mjek\u00ebsor.<\/p>\n

N\u00eb fakt, mund t\u00eb jet\u00eb nj\u00eb \u00e7rregullim i leht\u00eb neuro-kognitiv, nj\u00eb form\u00eb e deficitit t\u00eb kujtes\u00ebs dhe t\u00eb t\u00eb m\u00ebsuarit q\u00eb nuk \u00ebsht\u00eb ve\u00e7an\u00ebrisht serioz n\u00eb vetvete, por q\u00eb meriton nj\u00eb diagnoz\u00eb t\u00eb sakt\u00eb dhe trajtim t\u00eb hersh\u00ebm, sepse k\u00ebto \u00e7rregullime mund t\u00eb rrisin shanset p\u00ebr t\u00eb zhvilluar demenc\u00eb ose , n\u00eb raste m\u00eb t\u00eb r\u00ebnda, \u00e7ojn\u00eb n\u00eb s\u00ebmundjen e Alzheimerit.<\/p>\n

Studimet shkencore tani sugjerojn\u00eb se ushqimi i duhur dhe st\u00ebrvitja e rregullt mund t\u00eb zvog\u00eblojn\u00eb shanset tuaja p\u00ebr t\u00eb zhvilluar demenc\u00eb me rreth gjysm\u00eb ose m\u00eb shum\u00eb.<\/p>\n

Shkenca tani ka treguar se ka disa ushqime q\u00eb jan\u00eb t\u00eb d\u00ebmshme p\u00ebr sh\u00ebndetin e trurit, kan\u00eb nj\u00eb ndikim negativ n\u00eb l\u00ebnd\u00ebn gri dhe rrisin rrezikun e prekjes s\u00eb parakohshme t\u00eb s\u00ebmundjeve senile.<\/p>\n

\u00a0<\/strong><\/p>\n

Ushqimet q\u00eb mund t\u00eb nxisin demenc\u00ebn e Alzheimerit<\/strong><\/p>\n

Disa ushqime mund t\u00eb kontribuojn\u00eb n\u00eb formimin e pllakave beta-amiloide n\u00eb tru, nj\u00eb gjendje tipike e demenc\u00ebs s\u00eb Alzheimerit. N\u00eb k\u00ebt\u00eb grup b\u00ebjn\u00eb pjes\u00eb ushqimet q\u00eb p\u00ebrmbajn\u00eb sasi t\u00eb lart\u00eb t\u00eb yndyrave t\u00eb ngopura, ve\u00e7an\u00ebrisht t\u00eb llojit trans. K\u00ebto yndyrna lindin nga nj\u00eb proces industrial i quajtur hidrogjenim, p\u00ebrmes t\u00eb cilit yndyrat bimore me kosto t\u00eb ul\u00ebt “thyehen dhe ri-montohen” kimikisht s\u00eb bashku. Ato gjenden n\u00eb disa produkte t\u00eb pjekura industriale ose artizanale (si t\u00eb \u00ebmbla ashtu edhe t\u00eb shijshme), n\u00eb ushqime t\u00eb skuqura (ve\u00e7an\u00ebrisht ushqime t\u00eb pad\u00ebshiruara) etj., ndaj \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb lexoni etiket\u00ebn dhe t\u00eb shmangni ushqimet q\u00eb mbajn\u00eb fjal\u00ebt “yndyrna pjes\u00ebrisht t\u00eb hidrogjenizuara” ose “Yndyrna t\u00eb hidrogjenizuara”.<\/p>\n

Ushqimet q\u00eb mund t\u00eb p\u00ebrmbajn\u00eb sasi m\u00eb t\u00eb larta t\u00eb yndyrave trans jan\u00eb:<\/strong><\/p>\n

Margarina ;<\/p>\n

Vaj palme ose zemre palme, vaj kokosi, vaj rapese etj.;<\/p>\n

Mishrat me yndyr\u00eb t\u00eb p\u00ebrpunuar, si frankfurteri, salsi\u00e7e, cotechino, zampone etj.;<\/p>\n

Patate t\u00eb skuqura dhe salca, ve\u00e7an\u00ebrisht ushqime q\u00eb rrjedhin nga zinxhir\u00ebt e ushqimit t\u00eb shpejt\u00eb;<\/p>\n

Produkte buke t\u00eb paketuara, t\u00eb tilla si briosha ose briosh, ushqime, sandui\u00e7e qum\u00ebshti, \u00ebmb\u00eblsira, \u00ebmb\u00eblsira dhe akullore t\u00eb paketuara, ushqime t\u00eb \u00ebmbla dhe t\u00eb shijshme (patate t\u00eb skuqura, pica, \u00e7okollata, etj.);<\/p>\n

Ushqime t\u00eb gatshme;<\/p>\n

Disa ushqime t\u00eb konservuara.<\/p>\n

P\u00ebrve\u00e7 k\u00ebsaj, konsumimi i tep\u00ebrt i disa ushqimeve t\u00eb pasura me sheqerna t\u00eb thjeshta mund t\u00eb rris\u00eb shanset e zhvillimit t\u00eb obezitetit dhe diabetit mellitus t\u00eb tipit 2, faktor\u00eb rreziku t\u00eb p\u00ebrcaktuar p\u00ebr demenc\u00ebn e Alzheimerit. Nivelet e larta t\u00eb sheqernave t\u00eb thjeshta n\u00eb trupin ton\u00eb mund t\u00eb \u00e7ojn\u00eb n\u00eb zhvillimin e rezistenc\u00ebs ndaj insulin\u00ebs, e cila \u00e7on n\u00eb nj\u00eb ulje t\u00eb funksioneve t\u00eb kujtes\u00ebs, duke shkaktuar gjithashtu nj\u00eb ulje t\u00eb formimit t\u00eb neuroneve t\u00eb reja.<\/p>\n

Ushqimet m\u00eb t\u00eb pasura me sheqerna t\u00eb thjeshta jan\u00eb:<\/strong><\/p>\n

Sheqeri i t\u00eb gjitha llojeve (i bardh\u00eb, kafe, kafe, etj.)<\/p>\n

Mjalt\u00eb ;<\/p>\n

Kremra dhe re\u00e7elra t\u00eb lyer me sheqer t\u00eb shtuar;<\/p>\n

Shurupe (p.sh. panje, agave) dhe mbushje t\u00eb \u00ebmbla;<\/p>\n

\u00cbmb\u00eblsirat dhe \u00ebmb\u00eblsirat;<\/p>\n

Drith\u00ebra p\u00ebr m\u00ebngjes, biskota;<\/p>\n

fruta t\u00eb \u00ebmb\u00eblsuar dhe shurup;<\/p>\n

Pije me sheqer si kola, sode portokalli, \u00e7aj t\u00eb ftoht\u00eb, por edhe l\u00ebngje frutash dhe pije energjike;<\/p>\n

Karamele, \u00e7amcak\u00ebz, karamele etj.<\/p>\n

Kujdes: sheqeri \u00ebsht\u00eb i pranish\u00ebm n\u00eb shum\u00eb ushqime t\u00eb paketuara, si t\u00eb \u00ebmbla ashtu edhe t\u00eb kripura, shpesh t\u00eb sh\u00ebnuara n\u00eb etiket\u00eb me emra t\u00eb ndrysh\u00ebm, si “glukoz\u00eb” ose “dekstroz\u00eb”; disa produkte p\u00ebrmbajn\u00eb edhe indikacione t\u00eb tjera p\u00ebr t\u00eb treguar sheqerin q\u00eb mbaron me “-ol”: eritritol, ksilitol, manitol, etj.<\/p>\n

Mos harroni se ngr\u00ebnia e tep\u00ebrt e sheqernave t\u00eb thjeshta nuk \u00ebsht\u00eb vet\u00ebm e d\u00ebmshme p\u00ebr sh\u00ebndetin e ne t\u00eb rriturve, por edhe p\u00ebr sh\u00ebndetin e f\u00ebmij\u00ebve tan\u00eb, t\u00eb cil\u00ebt do t\u00eb jen\u00eb m\u00eb t\u00eb prirur ndaj obezitetit t\u00eb f\u00ebmij\u00ebris\u00eb (nj\u00eb gjendje q\u00eb shpesh e mbajn\u00eb me vete n\u00eb mosh\u00ebn madhore), s\u00ebmundjeve kardiovaskulare dhe diabetit. mellitus. Ju mund t\u00eb p\u00ebrdorni mat\u00ebsin e sheqerit p\u00ebr t\u00eb llogaritur menj\u00ebher\u00eb sa sheqer ha djali ose vajza juaj \u00e7do dit\u00eb dhe p\u00ebr t\u00eb marr\u00eb nj\u00eb udh\u00ebzues praktik falas me shum\u00eb z\u00ebvend\u00ebsues ushqimesh m\u00eb t\u00eb sh\u00ebndetshme dhe m\u00eb pak t\u00eb sheqerosura p\u00ebr f\u00ebmij\u00ebt tuaj.<\/p>\n

Ushqimet q\u00eb mund t\u00eb d\u00ebmtojn\u00eb hipokampusin<\/strong><\/p>\n

Disa ushqime mund t\u00eb shkaktojn\u00eb procese inflamatore p\u00ebr t\u00eb d\u00ebmtuar hipokampusin, rajonin e trurit p\u00ebrgjegj\u00ebs p\u00ebr funksionimin e kujtes\u00ebs. Hulumtimet kan\u00eb treguar se nj\u00eb indeks i lart\u00eb glicemik (q\u00eb ka nivele t\u00eb larta t\u00eb sheqerit n\u00eb gjak) mund t\u00eb d\u00ebmtoj\u00eb pak kujtes\u00ebn afatshkurt\u00ebr tek t\u00eb rriturit dhe f\u00ebmij\u00ebt, k\u00ebshtu q\u00eb \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb kufizoni ushqimet me p\u00ebrmbajtje t\u00eb lart\u00eb t\u00eb sheqernave t\u00eb thjeshta t\u00eb renditura n\u00eb kapitullin 3. Edhe ushqimet e p\u00ebrpunuara dhe t\u00eb paketuara, d.m.th. Ushqimet t\u00eb cilat pa shtimin e konservuesve dhe teknikave t\u00eb avancuara t\u00eb konservimit nuk do t\u00eb ruanin kurr\u00eb freskin\u00eb dhe arom\u00ebn e tyre, duket se jan\u00eb t\u00eb d\u00ebmshme p\u00ebr indet e trurit.<\/p>\n

Shum\u00eb ushqime “t\u00eb shijshme” b\u00ebjn\u00eb pjes\u00eb n\u00eb k\u00ebt\u00eb kategori, si p.sh.<\/strong><\/p>\n

Patate t\u00eb skuqura, kokoshka, gjevrek, pica dhe kokoshka;<\/p>\n

Ushqime t\u00eb ngrira t\u00eb gatshme;<\/p>\n

Salca dhe mbushje p\u00ebr salc\u00eb sallate ose kos;<\/p>\n

Salca dhe konserva t\u00eb gatshme.<\/p>\n

Ushqimet q\u00eb mund t\u00eb shkaktojn\u00eb neurotoksicitet<\/p>\n

Ushqimet q\u00eb mund ta ekspozojn\u00eb trurin ton\u00eb ndaj agjent\u00ebve t\u00eb d\u00ebmsh\u00ebm jan\u00eb:<\/strong><\/p>\n

Shpirtrat dhe pijet alkoolike, duke p\u00ebrfshir\u00eb ver\u00ebn dhe birr\u00ebn. Konsumimi kronik dhe i tep\u00ebrt i alkoolit shkakton nj\u00eb reduktim t\u00eb v\u00ebllimit t\u00eb trurit, ndryshime metabolike dhe shqet\u00ebsime t\u00eb neurotransmetuesve, kimikateve t\u00eb p\u00ebrdorura nga truri p\u00ebr t\u00eb komunikuar me trupin. P\u00ebr m\u00eb tep\u00ebr, ata q\u00eb pin\u00eb shum\u00eb shpesh kan\u00eb munges\u00eb t\u00eb vitamin\u00ebs B1, e cila mund t\u00eb \u00e7oj\u00eb n\u00eb forma t\u00eb encefalopative (s\u00ebmundje t\u00eb trurit). P\u00ebr shembull, n\u00eb sindrom\u00ebn Korsakoff, nj\u00eb s\u00ebmundje e sistemit nervor t\u00eb lidhur me munges\u00ebn e tiamin\u00ebs, gjendet d\u00ebmtim serioz i trurit q\u00eb rezulton n\u00eb humbje t\u00eb kujtes\u00ebs, shqet\u00ebsime t\u00eb shikimit, paq\u00ebndrueshm\u00ebri t\u00eb humorit dhe gjendje konfuzioni mendor. Zakonet e gabuara t\u00eb t\u00eb ngr\u00ebnit, nj\u00eb diet\u00eb monotone ose dieta shum\u00eb selektive t\u00eb b\u00ebra vet\u00eb mund t\u00eb \u00e7ojn\u00eb n\u00eb rrezikun e mang\u00ebsive ushqyese q\u00eb d\u00ebmtojn\u00eb efikasitetin e trurit ton\u00eb.<\/p>\n

Peshku i pasur me merkur (peshq t\u00eb m\u00ebdhenj si ton, peshk shpat\u00eb, porbeagle, peshkaqen blu, peshk qeni, etj.). M\u00ebrkuri q\u00eb p\u00ebrmban peshku \u00ebsht\u00eb, n\u00eb fakt, n\u00eb form\u00ebn e metilmerkurit, nj\u00eb p\u00ebrb\u00ebr\u00ebs organik shum\u00eb toksik p\u00ebr trurin. Nivelet e larta t\u00eb metilmerkurit n\u00eb trup mund t\u00eb jen\u00eb t\u00eb d\u00ebmshme p\u00ebr sh\u00ebndetin, ve\u00e7an\u00ebrisht p\u00ebr sistemin nervor t\u00eb f\u00ebmij\u00ebve dhe gjat\u00eb mosh\u00ebs s\u00eb fetusit, por rreziku i g\u00eblltitjes s\u00eb metalit n\u00eb sasi t\u00eb tilla q\u00eb p\u00ebrb\u00ebjn\u00eb nj\u00eb rrezik p\u00ebr sh\u00ebndetin \u00ebsht\u00eb shum\u00eb i ul\u00ebt ekziston vet\u00ebm p\u00ebr disa specie. t\u00eb peshkut dhe p\u00ebr disa kategori konsumator\u00ebsh, si\u00e7 jan\u00eb grat\u00eb shtatz\u00ebna. Lexoni k\u00ebt\u00eb artikull p\u00ebr t\u00eb m\u00ebsuar m\u00eb shum\u00eb.<\/p>\n

Mikrobiot\u00eb e trurit dhe zorr\u00ebve<\/strong><\/p>\n

Koh\u00ebt e fundit, \u00ebsht\u00eb treguar se mikrobiota e zorr\u00ebve, pra grupi kompleks i baktereve, viruseve dhe mikroorganizmave t\u00eb tjer\u00eb q\u00eb popullojn\u00eb traktin ton\u00eb tret\u00ebs dhe na ndihmojn\u00eb t\u00eb mbajm\u00eb nj\u00eb zorr\u00eb t\u00eb sh\u00ebndetshme dhe t\u00eb rregullt, ka nj\u00eb rol ky\u00e7 n\u00eb faktor\u00ebt e rrezikut mjedisor p\u00ebr prishjen njoh\u00ebse. T\u00eb gjitha ushqimet e m\u00ebsip\u00ebrme jan\u00eb pjes\u00eb e k\u00ebtij grupi, p\u00ebrve\u00e7 dietave t\u00eb ul\u00ebta n\u00eb fibra (konsumimi i ul\u00ebt i frutave, perimeve, bishtajoreve, drith\u00ebrave, frutave t\u00eb thata, etj.), t\u00eb cilat jan\u00eb ushqim p\u00ebr mikrobiot\u00ebn ton\u00eb.<\/p>\n

Si t\u00eb keni nj\u00eb tru t\u00eb mir\u00eb<\/strong><\/p>\n

Efikasiteti i trurit ton\u00eb lidhet drejtp\u00ebrdrejt me at\u00eb q\u00eb ham\u00eb, sa aktivitet fizik b\u00ebjm\u00eb dhe t\u00eb gjitha aktivitetet q\u00eb p\u00ebrdoren p\u00ebr t\u00eb “st\u00ebrvitur” mendjen (leximi, fjal\u00ebkryqet, letrat, frekuentimi i vendeve t\u00eb kultur\u00ebs si ekspozita, kinema. dhe teatrot, duke p\u00ebrdorur teknologjin\u00eb, t\u00eb tilla si media sociale, duke p\u00ebrjetuar marr\u00ebdh\u00ebnie intensive sociale, etj.). P\u00ebr m\u00eb tep\u00ebr, studimet e fundit shkencore kan\u00eb treguar se stresi oksidativ, d.m.th grupi i ndryshimeve t\u00eb prodhuara n\u00eb trup kur ai ekspozohet ndaj nj\u00eb tepric\u00eb t\u00eb radikaleve t\u00eb lira, nuk \u00ebsht\u00eb i p\u00ebrfshir\u00eb vet\u00ebm n\u00eb plakjen e trurit ton\u00eb, por gjithashtu luan nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb zhvillim. t\u00eb s\u00ebmundjes s\u00eb Alzheimerit.<\/p>\n

P\u00ebr t\u00eb kund\u00ebrshtuar veprimin e d\u00ebmsh\u00ebm t\u00eb radikaleve t\u00eb lira, dhe p\u00ebr k\u00ebt\u00eb arsye p\u00ebr t\u00eb ngadal\u00ebsuar procesin e plakjes, \u00ebsht\u00eb e nevojshme t\u00eb mbusheni me substanca q\u00eb jan\u00eb n\u00eb gjendje t\u00eb reduktojn\u00eb stresin oksidativ: antioksidant\u00eb.<\/p>\n

Abonohu \u200b\u200bn\u00eb diet\u00ebn kund\u00ebr plakjes: do t\u00eb merrni, plot\u00ebsisht falas, 4 menu sezonale t\u00eb llogaritura p\u00ebr kalorit\u00eb tuaja ditore dhe t\u00eb pasura me ushqime mbrojt\u00ebse p\u00ebr trupin dhe trurin, si proteina esenciale, omega 3, vitamina dhe, natyrisht, shum\u00eb antioksidant\u00eb. Programi ofron gjithashtu nj\u00eb plan ushtrimesh p\u00ebr t’ju mbajtur n\u00eb form\u00eb dhe p\u00ebr t\u00eb ndihmuar qelizat e trupit tuaj t\u00eb \u00e7aktivizojn\u00eb gjenet q\u00eb shkaktojn\u00eb inflamacion.<\/p>\n

N\u00eb vend t\u00eb k\u00ebsaj, l\u00ebnd\u00ebt ushqyese q\u00eb i japin energji trurit dhe mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb aktivitetin ton\u00eb njoh\u00ebs jan\u00eb:<\/p>\n

Acidet yndyrore t\u00eb pangopura omega-3, t\u00eb p\u00ebrfshira n\u00eb sasi t\u00eb shk\u00eblqyera n\u00eb peshkun me vaj, salmonin, vajin e peshkut dhe arra me vaj si arrat ose bajamet;<\/p>\n

Karbohidratet ve\u00e7an\u00ebrisht drith\u00ebrat (makarona, buk\u00eb, oriz, patate etj.), t\u00eb cilat kan\u00eb nj\u00eb indeks glicemik m\u00eb t\u00eb ul\u00ebt;<\/p>\n

Frutat dhe perimet e fresk\u00ebta, mund\u00ebsisht n\u00eb sezon, p\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb lart\u00eb t\u00eb ujit, antioksidant\u00ebve, vitaminave dhe krip\u00ebrave minerale esenciale. Nd\u00ebr vitaminat, vitamina C, E dhe vitaminat B jan\u00eb ve\u00e7an\u00ebrisht t\u00eb dobishme p\u00ebr trurin. K\u00ebto t\u00eb fundit gjenden n\u00eb sasi t\u00eb mira n\u00eb qum\u00ebsht dhe n\u00eb Grana Padano DOP, i cili \u00ebsht\u00eb nj\u00eb koncentrat natyral pa laktoz\u00eb. N\u00eb fakt, n\u00eb nj\u00eb porcion t\u00eb k\u00ebtij djathi (25 g) gjejm\u00eb sasin\u00eb m\u00eb t\u00eb madhe t\u00eb kalciumit nd\u00ebr djath\u00ebrat m\u00eb t\u00eb konsumuar, proteina me vler\u00eb t\u00eb lart\u00eb biologjike (me 9 aminoacide esenciale), vitamina B2 dhe B12, antioksidant\u00eb si vitamina A. zink, selen dhe minerale shum\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin e trurit si fosfori.<\/p>\n

Uj\u00eb natyral (n\u00eb shishe ose rubinet), t\u00eb pakt\u00ebn 1.5 L n\u00eb dit\u00eb.<\/p>\n

S\u00eb fundi, aspekte t\u00eb tjera q\u00eb duhen mbajtur n\u00ebn kontroll p\u00ebr sh\u00ebndetin e trurit ton\u00eb jan\u00eb simptomat depresive dhe shqet\u00ebsimet e gjumit, pasi ato jo vet\u00ebm q\u00eb mund t\u00eb \u00e7ojn\u00eb n\u00eb nj\u00eb r\u00ebnie serioze t\u00eb cil\u00ebsis\u00eb s\u00eb jet\u00ebs, por edhe t\u00eb nxisin nj\u00eb p\u00ebrkeq\u00ebsim m\u00eb t\u00eb shpejt\u00eb t\u00eb funksionit kognitiv dhe global t\u00eb trurit. P\u00ebr m\u00eb tep\u00ebr, tymi i cigares dhe nj\u00eb m\u00ebnyr\u00eb jetese e ulur jan\u00eb gjithashtu dy faktor\u00eb shum\u00eb t\u00eb d\u00ebmsh\u00ebm p\u00ebr mir\u00ebqenien e trurit ton\u00eb.<\/p>\n

 <\/p>\n

 <\/p>\n

Bashk\u00ebpunimi shkencor:<\/p>\n

Dr. Laura Iorio, mjeke e specializuar n\u00eb Shkenca Ushqimore<\/p>\n

Bibliografia thelb\u00ebsore:<\/p>\n

Stresi oksidativ, mosfunksionimi sinaptik dhe s\u00ebmundja e Alzheimerit, Eric T\u00f6nnies, Eugenia Trushina, PMID: 28059794 PMCID: PMC5409043 DOI: 10.3233\/JAD-161088<\/p>\n

    \n
  1. Dominguez, N Veronese et al “Ushqyerja, aktiviteti fizik dhe faktor\u00eb t\u00eb tjer\u00eb t\u00eb stilit t\u00eb jetes\u00ebs n\u00eb parandalimin e r\u00ebnies njoh\u00ebse dhe \u00e7menduris\u00eb” Nutrients 2021, 13, 4080.<\/li>\n<\/ol>\n

    V Bassareo, C Gambarana “Editorial: Ushqimi dhe efekti i tij n\u00eb tru: Nga konsumi fiziologjik n\u00eb konsumin e detyruesh\u00ebm” Psikiatria e p\u00ebrparme 2019, 4; 10:209.<\/p>\n

    AC Martins, T Ke, et al “Pamje t\u00eb reja mbi mekanizmat q\u00eb q\u00ebndrojn\u00eb n\u00eb themel t\u00eb neurotoksicitetit t\u00eb shkaktuar nga metilmerkuri dhe mangani” Curr Opin Toxicol. 2021; 25:30-35.<\/p>\n

    H Ozawa, T Miyazawa et al “Efektet e komponent\u00ebve t\u00eb ushqimit dietik n\u00eb funksionet njoh\u00ebse te t\u00eb rriturit m\u00eb t\u00eb vjet\u00ebr” ushqyes. 2021 16; 13 (8): 2804.<\/p>\n

     <\/p>\n

     <\/p>\n

    https:\/\/www.educazionenutrizionale.granapadano.it\/it\/alimentazione\/articoli\/alimentazione-e-salute\/i-cibi-peggiori-il-tuo-cervello\/<\/p>\n","protected":false},"excerpt":{"rendered":"

    Funksionet e trurit Truri \u00ebsht\u00eb nj\u00eb nga organet m\u00eb t\u00eb r\u00ebnd\u00ebsishme n\u00eb trupin ton\u00eb. \u00cbsht\u00eb “qendra e kontrollit” e t\u00eb gjith\u00eb organizmit: pavar\u00ebsisht se peshon m\u00eb pak se nj\u00eb kilogram e gjysm\u00eb, \u00ebsht\u00eb vendi ku lindin aft\u00ebsit\u00eb tona m\u00eb komplekse, si gjuha, shoq\u00ebrueshm\u00ebria, aft\u00ebsia p\u00ebr t’u p\u00ebrgjigjur dhe p\u00ebr t\u00eb reaguar n\u00eb m\u00ebnyr\u00eb t\u00eb p\u00ebrshtatshme. […]<\/p>\n","protected":false},"author":1,"featured_media":5021,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,13],"tags":[],"class_list":{"0":"post-5020","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog","8":"category-news-experts"},"yoast_head":"\nUshqimet m\u00eb t\u00eb d\u00ebmshme p\u00ebr trurin tuaj - 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\/04\/03\/ushqimet-me-te-demshme-per-trurin-tuaj\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ushqimet m\u00eb t\u00eb d\u00ebmshme p\u00ebr trurin tuaj - Health Mag\" \/>\n<meta property=\"og:description\" content=\"Funksionet e trurit Truri \u00ebsht\u00eb nj\u00eb nga organet m\u00eb t\u00eb r\u00ebnd\u00ebsishme n\u00eb trupin ton\u00eb. \u00cbsht\u00eb “qendra e kontrollit” e t\u00eb gjith\u00eb organizmit: pavar\u00ebsisht se peshon m\u00eb pak se nj\u00eb kilogram e gjysm\u00eb, \u00ebsht\u00eb vendi ku lindin aft\u00ebsit\u00eb tona m\u00eb komplekse, si gjuha, shoq\u00ebrueshm\u00ebria, aft\u00ebsia p\u00ebr t’u p\u00ebrgjigjur dhe p\u00ebr t\u00eb reaguar n\u00eb m\u00ebnyr\u00eb t\u00eb p\u00ebrshtatshme. 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