{"id":5026,"date":"2023-04-04T10:34:30","date_gmt":"2023-04-04T10:34:30","guid":{"rendered":"https:\/\/healthmag.al\/?p=5026"},"modified":"2023-04-04T10:35:26","modified_gmt":"2023-04-04T10:35:26","slug":"mikronutrientet-cfare-jane-antioksidantet","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/04\/04\/mikronutrientet-cfare-jane-antioksidantet\/","title":{"rendered":"Mikronutrient\u00ebt, \u00e7far\u00eb jan\u00eb antioksidant\u00ebt?"},"content":{"rendered":"<p>Ato jan\u00eb molekula t\u00eb afta p\u00ebr t\u00eb mbrojtur trupin duke neutralizuar\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/radicali-liberi-e-alimenti-combatterli\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>radikalet e lira<\/strong><\/a>\u00a0, d.m.th grimcat e prodhuara nga reaksionet oksiduese t\u00eb cilat formohen kryesisht gjat\u00eb metabolizmit qelizor n\u00eb shnd\u00ebrrimin e l\u00ebnd\u00ebve ushqyese n\u00eb\u00a0<strong>energji<\/strong>\u00a0, por gjithashtu mund t\u00eb gjenerohen nga:<\/p>\n<ul>\n<li>ekspozimi i zgjatur\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/approfitta-del-sole\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>ndaj rrezeve UV<\/strong><\/a>\u00a0;<\/li>\n<li>tymi\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/sigaretta-no-grazie-\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>i cigares<\/strong><\/a>\u00a0;<\/li>\n<li>ndotja e ajrit;<\/li>\n<li>disa aditiv\u00eb dhe substanca toksike t\u00eb pranishme n\u00eb ushqime ose t\u00eb zhvilluara gjat\u00eb gatimit t\u00eb tyre.<\/li>\n<\/ul>\n<p>Reaksionet oksiduese jan\u00eb thelb\u00ebsore p\u00ebr jet\u00ebn, por mund t\u00eb jen\u00eb t\u00eb d\u00ebmshme p\u00ebr sh\u00ebndetin e trupit, si:<\/p>\n<ul>\n<li>p\u00ebrshpejtimi i proceseve\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/attivita-fisica-e-alimentazione-contro-linvecchiamento-precoce\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>t\u00eb plakjes qelizore<\/strong><\/a>\u00a0(nj\u00eb shembull mbi t\u00eb gjitha, l\u00ebkura e ekspozuar shpesh n\u00eb diell);<\/li>\n<li>veprojn\u00eb negativisht n\u00eb funksionimin e duhur t\u00eb sistemit imunitar;<\/li>\n<li>ato favorizojn\u00eb shfaqjen e shum\u00eb s\u00ebmundjeve t\u00eb zakonshme, por edhe s\u00ebmundjet neurodegjenerative ( s\u00ebmundja e\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/dieta-patologie\/schede-sullalimentazione-per-patologie---adulti\/dieta-per-parkinson\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>Parkinsonit<\/strong><\/a>\u00a0, Alzheimer),\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>kardiovaskulare<\/strong><\/a>\u00a0(ateroskleroza) dhe kanceri.<\/li>\n<\/ul>\n<p>Marrja e nj\u00eb doze t\u00eb mir\u00eb antioksidant\u00ebsh \u00ebsht\u00eb nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb mira p\u00ebr t\u00eb parandaluar dhe luftuar stresin oksidativ.\u00a0P\u00ebrqendrimi i antioksidant\u00ebve ndryshon nga ushqimi n\u00eb ushqim, gjithashtu n\u00eb var\u00ebsi t\u00eb m\u00ebnyr\u00ebs se si\u00a0<strong><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/cuoci-le-verdure-senza-perdere-i-nutrienti\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\">gatuhen<\/a><\/strong>\u00a0dhe\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/come-conservi-il-tuo-cibo\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>ruhen<\/strong><\/a>\u00a0.<\/p>\n<h4><strong>Sasit\u00eb e nevojshme t\u00eb antioksidant\u00ebve<\/strong><\/h4>\n<p>Matja e sasis\u00eb s\u00eb antioksidant\u00ebve n\u00eb ushqime dhe efekti i tyre i sakt\u00eb mbi radikalet e lira nuk \u00ebsht\u00eb i thjesht\u00eb.\u00a0Departamenti Amerikan i Bujq\u00ebsis\u00eb ka zhvilluar nj\u00eb shkall\u00eb t\u00eb quajtur ORAC (Oxygen Radical Absorption Capacity), e cila mat potencialin antioksidues t\u00eb nj\u00eb ushqimi dhe p\u00ebrcakton k\u00ebrkes\u00ebn ditore t\u00eb antioksidant\u00ebve n\u00eb 3000-5000 ORAC\u00a0<strong>n\u00eb<\/strong>\u00a0dit\u00eb.\u00a0Megjithat\u00eb, kjo mas\u00eb shpesh nuk \u00ebsht\u00eb e besueshme dhe p\u00ebr k\u00ebt\u00eb arsye nuk konsiderohet si model nga institucioni mjek\u00ebsor.<\/p>\n<ul>\n<li>P\u00ebr t\u00eb plot\u00ebsuar nevoj\u00ebn e nj\u00eb personi p\u00ebr antioksidant\u00eb, me nj\u00eb marrje energjie q\u00eb respekton\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/stile-di-vita\/articoli\/attivita-fisica\/come-e-perche-si-aumenta-di-peso-il-bilancio-energetico\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>balanc\u00ebn e energjis\u00eb<\/strong><\/a>\u00a0, Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb (OBSH) rekomandon marrjen e\u00a0<strong>2 porcioneve me fruta dhe t\u00eb pakt\u00ebn 3 perime me ngjyra t\u00eb ndryshme \u00e7do dit\u00eb<\/strong>\u00a0, duke qen\u00eb se antioksidant\u00ebt jan\u00eb drejtp\u00ebrdrejt p\u00ebrgjegj\u00ebs p\u00ebr ngjyrosja e perimeve.<\/li>\n<li>Nevoja p\u00ebr antioksidant\u00eb rritet n\u00eb rastin e\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/stile-di-vita\/articoli\/attivita-fisica\/i-vantaggi-dellattivita-fisica\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>aktivitetit fizik<\/strong><\/a>\u00a0intensiv dhe t\u00eb shpesht\u00eb ose\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/stile-di-vita\/articoli\/attivita-fisica\/sport-quando-e-cosa-mangiare\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>sporteve<\/strong><\/a>\u00a0, ve\u00e7an\u00ebrisht sporteve konkurruese, sepse k\u00ebrkesa m\u00eb e madhe p\u00ebr energji rrit stresin oksidativ.<\/li>\n<\/ul>\n<h4><strong>Ku gjenden antioksidant\u00ebt?<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td><strong>NGJYR\u00cb<\/strong><\/td>\n<td><strong>USHQIMI<\/strong><\/td>\n<td><strong>ANTIOKSIDANT\u00cbT<\/strong><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>limon, mandarina, portokall, grejpfrut, pjep\u00ebr, kajsi, pjeshk\u00eb, medlar, kunguj, karrota, speca etj.<\/td>\n<td>flavonoidet, karotenoidet dhe\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/mangia-vitamina-c\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>vitamina<\/strong><\/a>\u00a0C.<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>speca, domate, rrepa, rrepka, panxhar, shalqi, portokall gjaku, qershi, luleshtrydhe etj.<\/td>\n<td><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/i-segreti-degli-alimenti\/mangia-rosso-fa-bene-al-cuore-e-mantiene-giovani\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>likopen<\/strong><\/a><strong>\u00a0<\/strong>dhe antocianin.<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>hudhra, lulelakra, qepa, koper, molla, dardha, preshi, selino etj.<\/td>\n<td>polifenole, flavonoide, kalium, vitamin\u00eb C, selen.<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>pat\u00ebllxhan\u00eb, radikjo, fiq, manaferra, kumbulla, rrush i zi etj.<\/td>\n<td>antocianina, karotenoidet, vitamina C, kalium dhe magnez.<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>asparagus, agretti, borziloku, chard, brokoli, lakra, angjinare, kastravec, \u00e7ikore, marule, raket\u00eb, majdanoz, spinaq, kungull i njom\u00eb, kivi etj.<\/td>\n<td>klorofil, karotenoid, magnez, vitamin\u00eb C, acid folik dhe lutein\u00eb.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>P\u00ebrve\u00e7 frutave dhe perimeve, ushqimet q\u00eb ofrojn\u00eb m\u00eb shum\u00eb antioksidant\u00eb, n\u00eb lidhje me pesh\u00ebn, jan\u00eb barishtet aromatike (rigoni, rozmarina, trumza, sherebela dhe borziloku), er\u00ebzat (kanella, shafrani i Indis\u00eb, bishtaja e thar\u00eb e vaniljes, piper dhe arr\u00ebmyshk,\u00a0<strong><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/i-segreti-degli-alimenti\/spezie-e-aromi-amici-della-bellezza\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\">kerri<\/a><\/strong>\u00a0. ), tr\u00ebndafili i qenit, kakao e hidhur dhe\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/alimentazione-e-salute\/evviva-mangiare-cioccolato-fa-bene\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>\u00e7okollat\u00eb e zez\u00eb<\/strong><\/a>\u00a0.\u00a0Frutat e thata jan\u00eb gjithashtu t\u00eb pasura me antioksidant\u00eb, ve\u00e7an\u00ebrisht\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/i-segreti-degli-alimenti\/mangia-noci-tutti-i-giorni\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>pekan\u00ebt<\/strong><\/a>\u00a0.\u00a0Duke marr\u00eb n\u00eb konsiderat\u00eb frutat e fresk\u00ebta, manaferrat, sheg\u00ebn, moll\u00ebt, qershit\u00eb dhe fiqt\u00eb sjellin sasi t\u00eb shk\u00eblqyera antioksidant\u00ebsh.\u00a0Nd\u00ebr perimet, perimet m\u00eb t\u00eb pasura me to jan\u00eb\u00a0<strong><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/i-segreti-degli-alimenti\/depurati-con-i-carciofi\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\">angjinaret<\/a><\/strong>\u00a0dhe familja Cruciferae: brokoli dhe\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/articoli\/i-segreti-degli-alimenti\/mangia-piu-cavoli\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>lakra.<\/strong><\/a><strong>\u00a0<\/strong>.\u00a0Jo indiferente \u00ebsht\u00eb edhe vlera e bishtajoreve, ve\u00e7an\u00ebrisht fasuleve t\u00eb kuqe (azuki).\u00a0Antioksidant\u00eb esencial si zinku, seleni dhe vitamina A gjenden gjithashtu n\u00eb ushqimet me origjin\u00eb shtazore si qum\u00ebshti.\u00a0N\u00eb djathin Grana Padano DOP, i cili \u00ebsht\u00eb nj\u00eb koncentrat i v\u00ebrtet\u00eb i t\u00eb gjith\u00eb l\u00ebnd\u00ebve ushqyese t\u00eb qum\u00ebshtit t\u00eb fresk\u00ebt (p\u00ebrve\u00e7 laktoz\u00ebs, pasi \u00ebsht\u00eb i munguar n\u00eb m\u00ebnyr\u00eb natyrale), n\u00eb fakt ka sasi t\u00eb shk\u00eblqyera t\u00eb tyre, vet\u00ebm mendoni se nevojiten 1.5 litra qum\u00ebsht. p\u00ebr t\u00eb prodhuar 100 gram.<\/p>\n<h4><strong>Prishshm\u00ebria e antioksidant\u00ebve<\/strong><\/h4>\n<ul>\n<li>Magazinimi.\u00a0Q\u00eb nga momenti i vjeljes s\u00eb frutave dhe perimeve, fillon prishja e antioksidant\u00ebve, ve\u00e7an\u00ebrisht e disa vitaminave t\u00eb tretshme n\u00eb uj\u00eb, si C, e cila \u00ebsht\u00eb fotosensitive dhe termosensitive.\u00a0M\u00eb pas frutat dhe perimet ruhen p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb n\u00eb frigorifer nga ata q\u00eb i tregtojn\u00eb dhe vet\u00ebm pas k\u00ebtij hapi mb\u00ebrrijn\u00eb n\u00eb sht\u00ebpit\u00eb tona.\u00a0Prandaj, ka nj\u00eb ndryshim thelb\u00ebsor midis nj\u00eb perime t\u00eb mbledhur n\u00eb kopsht dhe nj\u00eb perime t\u00eb bler\u00eb n\u00eb supermarket: prandaj k\u00ebshillohet q\u00eb gjithmon\u00eb t\u00eb preferoni frutat dhe perimet e stin\u00ebs, ndoshta me burime vendase.\u00a0Sasia m\u00eb e madhe e antioksidant\u00ebve \u00ebsht\u00eb e disponueshme kur perimet jan\u00eb pjekur.<\/li>\n<li>P\u00ebrpunimi dhe gatimi.\u00a0Industria ushqimore q\u00eb p\u00ebrgatit perime dhe fruta ndjek logjika industriale q\u00eb shpesh nuk favorizojn\u00eb q\u00ebndrueshm\u00ebrin\u00eb e l\u00ebnd\u00ebve ushqyese, p\u00ebr shembull n\u00eb puren\u00eb e domates \u00ebsht\u00eb e mundur q\u00eb t\u00eb ket\u00eb ende nj\u00eb sasi t\u00eb mir\u00eb likopeni, por sigurisht q\u00eb sasia e madhe e vitamin\u00ebs C \u00ebsht\u00eb zhdukur. .\u00a0E nj\u00ebjta gj\u00eb ndodh kur gatuajm\u00eb ushqim n\u00eb sht\u00ebpi.\u00a0Zierja shp\u00ebrndan shumic\u00ebn e mineraleve dhe vitaminave t\u00eb tretshme n\u00eb uj\u00eb n\u00eb uj\u00eb, temperaturat e furr\u00ebs ose ushqimit t\u00eb skuqur mund t\u00eb shkaktojn\u00eb p\u00ebrkeq\u00ebsim t\u00eb disa antioksidant\u00ebve dhe gjithashtu t\u00eb formojn\u00eb substanca toksike t\u00eb cilat do t\u00eb prodhojn\u00eb radikale t\u00eb lira.\u00a0Prandaj \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb favorizoni gatimin e shpejt\u00eb, me avull ose me tenxhere me presion, dhe mund\u00ebsisht t\u00eb p\u00ebrdorni ujin e gatimit n\u00eb rastin e minestronit ose rizotos.\u00a0Fruti preferohet t\u00eb hahet i gjall\u00eb, me l\u00ebvozhg\u00ebn e lar\u00eb mir\u00eb,\u00a0ose prer\u00eb n\u00eb feta dhe hahet menj\u00ebher\u00eb.\u00a0L\u00ebngu i portokallit ose smoothie t\u00eb tjera me baz\u00eb frutash q\u00eb p\u00ebrmbajn\u00eb shum\u00eb vitamin\u00eb C, si kivi dhe luleshtrydhet, duhet t\u00eb pihen menj\u00ebher\u00eb pas p\u00ebrgatitjes s\u00eb tyre p\u00ebr t\u00eb parandaluar q\u00eb drita dhe uji t\u00eb p\u00ebrkeq\u00ebsojn\u00eb vitamin\u00ebn.<\/li>\n<li>E panevojshme, k\u00ebshtu q\u00eb n\u00ebse nuk rekomandohet nga mjeku juaj, suplementet antioksidant\u00eb nuk jan\u00eb t\u00eb k\u00ebshillueshme.<\/li>\n<\/ul>\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.\u00a0<\/strong><\/a><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>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>Ato jan\u00eb molekula t\u00eb afta p\u00ebr t\u00eb mbrojtur trupin duke neutralizuar\u00a0radikalet e lira\u00a0, d.m.th grimcat e prodhuara nga reaksionet oksiduese t\u00eb cilat formohen kryesisht gjat\u00eb metabolizmit qelizor n\u00eb shnd\u00ebrrimin e l\u00ebnd\u00ebve ushqyese n\u00eb\u00a0energji\u00a0, por gjithashtu mund t\u00eb gjenerohen nga: ekspozimi i zgjatur\u00a0ndaj rrezeve UV\u00a0; tymi\u00a0i cigares\u00a0; ndotja e ajrit; disa aditiv\u00eb dhe substanca toksike t\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5027,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,13],"tags":[117,116,115],"class_list":{"0":"post-5026","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog","8":"category-news-experts","9":"tag-albana-daka","10":"tag-antioksidantet","11":"tag-healthmag"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mikronutrient\u00ebt, \u00e7far\u00eb jan\u00eb antioksidant\u00ebt? - 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-cfare-jane-antioksidantet\/\" \/>\n<meta property=\"og:locale\" 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