{"id":5023,"date":"2023-04-04T10:26:58","date_gmt":"2023-04-04T10:26:58","guid":{"rendered":"https:\/\/healthmag.al\/?p=5023"},"modified":"2023-04-04T10:26:58","modified_gmt":"2023-04-04T10:26:58","slug":"mikronutrientet-mesoni-cfare-jane-fibrat-dietike","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/04\/04\/mikronutrientet-mesoni-cfare-jane-fibrat-dietike\/","title":{"rendered":"Mikronutrient\u00ebt, m\u00ebsoni \u00e7far\u00eb jan\u00eb fibrat dietike?"},"content":{"rendered":"<h4><strong>\u00c7far\u00eb \u00ebsht\u00eb fibra dietike?<\/strong><\/h4>\n<p>P\u00ebrkufizohet si nj\u00eb &#8220;jo-ushqyes&#8221;, edhe n\u00ebse \u00ebsht\u00eb i formuar nga nj\u00eb shum\u00ebllojshm\u00ebri molekulash me veti t\u00eb ndryshme kimiko-fizike t\u00eb cilat korrespondojn\u00eb me veti t\u00eb ndryshme fiziologjike.\u00a0Roli i tij kryesor \u00ebsht\u00eb\u00a0<strong>rregullimi i funksionit t\u00eb zorr\u00ebve<\/strong>\u00a0, rritja e mas\u00ebs fekale dhe p\u00ebrshpejtimi i koh\u00ebs s\u00eb kalimit t\u00eb zorr\u00ebve.<br \/>\nFibra nuk i n\u00ebnshtrohet proceseve t\u00eb tretjes q\u00eb ndodhin n\u00eb stomak dhe n\u00eb zorr\u00ebn e holl\u00eb, p\u00ebr pasoj\u00eb mb\u00ebrrin e pandryshuar n\u00eb zorr\u00ebn e trash\u00eb, ku i n\u00ebnshtrohet fermentimit nga flora bakteriale.\u00a0Nga ky proces formohen acide yndyrore dhe gazra me zinxhir t\u00eb shkurt\u00ebr t\u00eb cil\u00ebt kan\u00eb\u00a0<strong>efekte t\u00eb dobishme<\/strong>\u00a0n\u00eb organiz\u00ebm (frenojn\u00eb prodhimin e produkteve toksike-kancerogjene, paraqesin burim t\u00eb ul\u00ebt energjie etj.)<br \/>\nFibrat dietike ndahen n\u00eb dy klasa t\u00eb m\u00ebdha:<\/p>\n<ul>\n<li>Fibra e tretshme (pektina, \u00e7am\u00e7ak\u00ebz dhe mucilage): e pranishme ve\u00e7an\u00ebrisht n\u00eb frutat e fresk\u00ebta dhe bishtajore\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/i-segreti-degli-alimenti\/mangia-lenticchie-non-solo-a-capodanno\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>,<\/strong><\/a>\u00a0ajo formon nj\u00eb p\u00ebrb\u00ebrje xhelatinoze (fib\u00ebr viskoze) n\u00eb nivelin e lumenit t\u00eb zorr\u00ebve q\u00eb p\u00ebrcakton nj\u00eb arritje t\u00eb hershme t\u00eb ndjenj\u00ebs s\u00eb ngopjes dhe nj\u00eb ngadal\u00ebsim t\u00eb zorr\u00ebve. zbrazje.\u00a0Ky xhel ka veti kelatuese, nd\u00ebrhyn n\u00eb p\u00ebrthithjen e\u00a0<strong>sheqernave<\/strong>\u00a0dhe\u00a0<strong>yndyrave<\/strong>\u00a0, duke shkaktuar gjithashtu ulje t\u00eb nivelit t\u00eb glukoz\u00ebs dhe\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/dieta-patologie\/schede-sullalimentazione-per-patologie---adulti\/dieta-e-menu-per-colesterolo-alto---ipercolesterolemia\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>kolesterolit<\/strong><\/a>\u00a0n\u00eb gjak .\u00a0Ky veprim ul rrezikun e zhvillimit t\u00eb\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/dieta-patologie\/schede-sullalimentazione-per-patologie---adulti\/dieta-e-menu-per-diabete-delladulto-di-tipo-2\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>diabetit<\/strong><\/a>\u00a0dhe\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/dieta-patologie\/schede-sullalimentazione-per-patologie---adulti\/dieta-e-menu-per-malattie-cardiovascolari-infarto-miocardico-e-angina-pectoris\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>s\u00ebmundjeve kardiovaskulare<\/strong><\/a>\u00a0.\u00a0Fibra e tretshme gjithashtu ka nj\u00eb veprim prebiotik, pasi ushqen dhe p\u00ebrzgjedh bakteret (\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/fermenti-lattici-o-probiotici-cosa-serve-davvero-allintestino\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>probiotik\u00ebt<\/strong><\/a><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/i-segreti-degli-alimenti\/mangia-lenticchie-non-solo-a-capodanno\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\">\u00a0<\/a>t\u00eb nevojshme p\u00ebr trupin ton\u00eb.<\/li>\n<li>Fibra e patretshme (celuloza, hemiceluloza dhe linjina) e pranishme n\u00eb shtresat m\u00eb t\u00eb jashtme t\u00eb\u00a0<strong><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/sani-e-snelli-con-i-cereali\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\">drith\u00ebrave<\/a><\/strong>\u00a0(krundet), p\u00ebrfaq\u00ebson fibr\u00ebn m\u00eb pak fermentuese (fibra jo viskoze) dhe ndihmon n\u00eb rritjen e mas\u00ebs fekale fal\u00eb aft\u00ebsis\u00eb s\u00eb saj p\u00ebr t\u00eb lidhur ujin n\u00eb zorr\u00ebn e trash\u00eb dhe i rezistojn\u00eb degradimit bakterial.<\/li>\n<\/ul>\n<h4><strong>Vlera energjetike e fibr\u00ebs<\/strong><\/h4>\n<p>Vlera energjetike e fibr\u00ebs u p\u00ebrcaktua n\u00eb 2 Kcal\/g nga dokumenti FAO\/WHO (1998), por vet\u00ebm me Direktiv\u00ebn 2008\/100\/EC ishte detyrimi, duke filluar nga 31 tetori 2009, t\u00eb modifikonte etiketimin ushqimor duke p\u00ebrfshir\u00eb edhe Marrja e energjis\u00eb e siguruar nga fibrat dietike.\u00a0P\u00ebr shembull, n\u00ebse 100 g ushqim p\u00ebrmban 5 g fibra dietike, marrja e tij kalorike duhet t\u00eb shtohet me 10 Kcal.<\/p>\n<h4><strong>K\u00ebrkesa p\u00ebr fibra<\/strong><\/h4>\n<p>K\u00ebrkesa ditore p\u00ebr fibra p\u00ebr t\u00eb rriturit tregohet n\u00eb LARN (Nivelet e marrjes referuese t\u00eb ushqyesve, rishikimi IV i 2014) e barabart\u00eb me 12,6-16,7 g\/1000 Kcal, me nj\u00eb konsum minimal t\u00eb rekomanduar prej 25 g\/dit\u00eb p\u00ebr t\u00eb siguruar efektet e tij t\u00eb dobishme\u00a0<strong>n\u00eb<\/strong>\u00a0zorr\u00eb funksionin, rregullimin e p\u00ebrthithjes s\u00eb sheqernave, lipideve dhe parandalimin e s\u00ebmundjeve kolorektal.<\/p>\n<p>P\u00ebr t\u00eb arritur nivelet e rekomanduara \u00ebsht\u00eb mir\u00eb t\u00eb konsumoni:<\/p>\n<ul>\n<li><strong>\u00e7do dit\u00eb 2 porcione fruta t\u00eb fresk\u00ebta<\/strong>\u00a0,\u00a0<strong>t\u00eb pakt\u00ebn 3 perime<\/strong>\u00a0dhe 1-2 ushqime t\u00eb pasura me fibra dhe\/ose\u00a0<strong><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/mangia-pasta-e-pane-integrali\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\">miell integral<\/a>\u00a0;<\/strong><\/li>\n<li>t\u00eb pakt\u00ebn 2 her\u00eb n\u00eb jav\u00eb nj\u00eb porcion bishtajore t\u00eb kombinuara me nj\u00eb nga karbohidratet (p.sh.\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/mangia-piatti-unici\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>makarona dhe thjerr\u00ebza<\/strong><\/a>\u00a0).<\/li>\n<\/ul>\n<h4><strong>Marrja e duhur e fibrave<\/strong><\/h4>\n<p>Duke qen\u00eb fibra e lidhur me ushqimin, frekuenca e rregullt ditore ose javore e ushqimit garanton gjithashtu k\u00ebrkes\u00ebn p\u00ebr fibra.\u00a0Megjithat\u00eb, p\u00ebr t\u00eb kryer funksionet e saj m\u00eb mir\u00eb, fibra duhet t\u00eb shoq\u00ebrohet me nj\u00eb konsum t\u00eb\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/dalla-pelle-al-cervello-8-ragioni-per-nutrirsi-dacqua\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>ujit<\/strong><\/a>\u00a0n\u00eb proporcion me sasin\u00eb e tij.\u00a0N\u00eb fakt, pavar\u00ebsisht se konsumojn\u00eb mjaft fibra, subjektet q\u00eb pin\u00eb m\u00eb pak se nj\u00eb lit\u00ebr uj\u00eb n\u00eb dit\u00eb mund t\u00eb vuajn\u00eb nga\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/dieta-patologie\/schede-sullalimentazione-per-patologie---adulti\/dieta-e-menu-per-stitichezza---stipsi\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>kapsll\u00ebku<\/strong><\/a>\u00a0kok\u00ebfort\u00eb me formimin e impaktit fekal.\u00a0N\u00eb kushtet e temperatur\u00ebs mesatare dhe aktivitetit fizik, 1,5 ose 2 litra uj\u00eb n\u00eb dit\u00eb sigurojn\u00eb hidratim t\u00eb mir\u00eb dhe p\u00ebrdorim m\u00eb t\u00eb mir\u00eb t\u00eb fibrave dietike.<\/p>\n<h4><strong>Si e matni sasin\u00eb e fibrave<\/strong><\/h4>\n<p>Ushqimet q\u00eb p\u00ebrmbajn\u00eb fibra n\u00eb p\u00ebrgjith\u00ebsi jan\u00eb ato t\u00eb p\u00ebrmendura tashm\u00eb, duke ditur sasin\u00eb e fibrave t\u00eb pranishme n\u00eb fruta, perime ose drith\u00ebra nuk \u00ebsht\u00eb e nevojshme.\u00a0N\u00eb vend t\u00eb k\u00ebsaj, \u00ebsht\u00eb e nevojshme t\u00eb lexoni me kujdes dhe t\u00eb interpretoni sakt\u00eb\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/leggi-letichetta-per-sapere-cosa-mangi\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>etiketat e<\/strong><\/a>\u00a0ushqimeve t\u00eb gatshme: biskota, makarona, etj.\u00a0Rregullorja e Bashkimit Evropian CE n.1924\/2006 p\u00ebrcakton se nj\u00eb ushqim \u00ebsht\u00eb:<\/p>\n<ul>\n<li>&#8220;burim fibrash&#8221; n\u00ebse p\u00ebrmban t\u00eb pakt\u00ebn 3 g fibra p\u00ebr 100 g ose t\u00eb pakt\u00ebn 1,5 g fibra p\u00ebr 100 kcal;<\/li>\n<li>&#8220;p\u00ebrmbajtje e lart\u00eb e fibrave&#8221; n\u00ebse p\u00ebrmban t\u00eb pakt\u00ebn 6 g fib\u00ebr p\u00ebr 100 g ose t\u00eb pakt\u00ebn 3 g fib\u00ebr p\u00ebr 100 Kcal.<\/li>\n<\/ul>\n<p>Prandaj \u00ebsht\u00eb e nevojshme t\u00eb kemi kujdes: indikacionet e dh\u00ebna nuk n\u00ebnkuptojn\u00eb se fibra q\u00eb p\u00ebrmbahet \u00ebsht\u00eb e mjaftueshme p\u00ebr nevojat tona, pasi mund t\u00eb arrihet vet\u00ebm duke ngr\u00ebn\u00eb sasin\u00eb e duhur t\u00eb ushqimeve q\u00eb e p\u00ebrmbajn\u00eb at\u00eb.<\/p>\n<p>Bashk\u00ebpunim shkencor\u00a0<a href=\"https:\/\/translate.google.com\/website?sl=auto&amp;tl=en&amp;hl=en&amp;client=webapp&amp;u=http:\/\/master-ada.it\/?staff%3Dpusani-chiara\"><strong>Dr. Chiara Pusani<\/strong><\/a>\u00a0, Dietologe &#8211; UOS Clinical Nutrition ASST-G PINI-CTO MILAN<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c7far\u00eb \u00ebsht\u00eb fibra dietike? P\u00ebrkufizohet si nj\u00eb &#8220;jo-ushqyes&#8221;, edhe n\u00ebse \u00ebsht\u00eb i formuar nga nj\u00eb shum\u00ebllojshm\u00ebri molekulash me veti t\u00eb ndryshme kimiko-fizike t\u00eb cilat korrespondojn\u00eb me veti t\u00eb ndryshme fiziologjike.\u00a0Roli i tij kryesor \u00ebsht\u00eb\u00a0rregullimi i funksionit t\u00eb zorr\u00ebve\u00a0, rritja e mas\u00ebs fekale dhe p\u00ebrshpejtimi i koh\u00ebs s\u00eb kalimit t\u00eb zorr\u00ebve. Fibra nuk i n\u00ebnshtrohet proceseve [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5024,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,10],"tags":[],"class_list":{"0":"post-5023","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog","8":"category-nutrition"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mikronutrient\u00ebt, m\u00ebsoni \u00e7far\u00eb jan\u00eb fibrat dietike? - 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\/04\/mikronutrientet-mesoni-cfare-jane-fibrat-dietike\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mikronutrient\u00ebt, m\u00ebsoni \u00e7far\u00eb jan\u00eb fibrat dietike? - Health Mag\" \/>\n<meta property=\"og:description\" content=\"\u00c7far\u00eb \u00ebsht\u00eb fibra dietike? P\u00ebrkufizohet si nj\u00eb &#8220;jo-ushqyes&#8221;, edhe n\u00ebse \u00ebsht\u00eb i formuar nga nj\u00eb shum\u00ebllojshm\u00ebri molekulash me veti t\u00eb ndryshme kimiko-fizike t\u00eb cilat korrespondojn\u00eb me veti t\u00eb ndryshme fiziologjike.\u00a0Roli i tij kryesor \u00ebsht\u00eb\u00a0rregullimi i funksionit t\u00eb zorr\u00ebve\u00a0, rritja e mas\u00ebs fekale dhe p\u00ebrshpejtimi i koh\u00ebs s\u00eb kalimit t\u00eb zorr\u00ebve. 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