{"id":5053,"date":"2023-04-07T09:54:33","date_gmt":"2023-04-07T09:54:33","guid":{"rendered":"https:\/\/healthmag.al\/?p=5053"},"modified":"2023-04-07T09:54:33","modified_gmt":"2023-04-07T09:54:33","slug":"mos-i-anashkaloni-frutat-sepse-mendoni-se-ju-shendoshin","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/mos-i-anashkaloni-frutat-sepse-mendoni-se-ju-shendoshin\/","title":{"rendered":"Mos i anashkaloni frutat sepse mendoni se ju sh\u00ebndoshin!"},"content":{"rendered":"<p><strong>Sa fruta duhet t\u00eb ham\u00eb?<\/strong><\/p>\n<p>Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb (OBSH) rekomandon, p\u00ebr nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme, t\u00eb konsumohen 2-3 porcione fruta t\u00eb fresk\u00ebta n\u00eb dit\u00eb, e barabart\u00eb me rreth 300-400 gram fruta.<\/p>\n<p>Megjithat\u00eb, popullsia e vendeve per\u00ebndimore, p\u00ebrfshir\u00eb Italin\u00eb, han\u00eb shum\u00eb m\u00eb pak fruta (dhe perime) sesa sasia e rekomanduar. Aq sa shum\u00eb vende kan\u00eb zhvilluar rekomandime shtes\u00eb p\u00ebr f\u00ebmij\u00ebt, duke pasur parasysh r\u00ebnd\u00ebsin\u00eb e frutave dhe perimeve p\u00ebr nj\u00eb zhvillim t\u00eb sh\u00ebndetsh\u00ebm. Mjafton t\u00eb thuhet se, mesatarisht, ne konsumojm\u00eb vet\u00ebm rreth 2\/3 e sasis\u00eb minimale t\u00eb rekomanduar t\u00eb frutave dhe perimeve.<\/p>\n<p><strong>N\u00eb Europ\u00eb:<\/strong><\/p>\n<p>1 n\u00eb 3 persona raportojn\u00eb se nuk konsumojn\u00eb fruta ose perime \u00e7do dit\u00eb;<\/p>\n<p>Vet\u00ebm 12% e popullsis\u00eb konsumon porcionet e frutave t\u00eb rekomanduara nga OBSH;<\/p>\n<p>Femrat konsumojn\u00eb m\u00eb shum\u00eb fruta se meshkujt. Mesatarisht, 58% e femrave thon\u00eb se konsumojn\u00eb 1 deri n\u00eb 4 porcione fruta krahasuar me 51% t\u00eb meshkujve;<\/p>\n<p>Disa meshkuj (39%) krahasuar me femrat (27%) raportojn\u00eb se kan\u00eb anashkaluar fare konsumimin ditor t\u00eb frutave.<\/p>\n<p>Prandaj, duhet t\u00eb kujtojm\u00eb se 2-3 porcione me fruta t\u00eb fresk\u00ebta n\u00eb dit\u00eb duhet t\u00eb p\u00ebrfshihen n\u00eb nj\u00eb diet\u00eb t\u00eb ekuilibruar, thelb\u00ebsore p\u00ebr t\u00eb q\u00ebndruar n\u00eb form\u00eb dhe sh\u00ebndet t\u00eb mir\u00eb. Kjo sepse frutat sigurojn\u00eb asimilimin e mikronutrient\u00ebve t\u00eb \u00e7muar, si vitaminat dhe krip\u00ebrat minerale.<\/p>\n<p><strong>A ju trazon frutat?<\/strong><\/p>\n<p>P\u00ebr fat t\u00eb keq, besohet gjer\u00ebsisht se, p\u00ebr shkak t\u00eb sheqerit t\u00eb tij (fruktoza), frutat mund t\u00eb ndihmojn\u00eb n\u00eb mbajtjen e glicemis\u00eb (d.m.th. nivelet e sheqerit n\u00eb gjak) t\u00eb larta dhe t\u00eb na b\u00ebjn\u00eb t\u00eb shtojm\u00eb pesh\u00eb: ky \u00ebsht\u00eb nj\u00eb lajm i rrem\u00eb, zbuloni se \u00e7far\u00eb thot\u00eb shkenca n\u00eb k\u00ebt\u00eb artikull. Nuk duhet t\u00eb kemi frik\u00eb t\u00eb ham\u00eb fruta vet\u00ebm sepse p\u00ebrmbajn\u00eb pak sheqer.<\/p>\n<p>N\u00eb fakt, ekzistojn\u00eb m\u00ebnyra t\u00eb ndryshme p\u00ebr t\u00eb ulur indeksin glicemik, p\u00ebr shembull:<\/p>\n<p>Hani fruta vet\u00ebm me stomakun plot;<\/p>\n<p>N\u00ebse \u00ebsht\u00eb e ngr\u00ebnshme dhe e lar\u00eb si\u00e7 duhet, hajeni me l\u00ebvozhg\u00ebn;<\/p>\n<p>Kombinoni frutat me perime t\u00eb stin\u00ebs ose gatime t\u00eb tjera, duke formuar pjata unike si nj\u00eb sallat\u00eb me kop\u00ebr dhe portokall, nj\u00eb sallat\u00eb me moll\u00eb ose dardh\u00eb, arra dhe disa cop\u00ebza Grana Padano DOP (provoni k\u00ebt\u00eb recet\u00eb), t\u00eb shk\u00eblqyera p\u00ebr t&#8217;u konsumuar edhe gjat\u00eb. Pushimi i drekes. Ky djath \u00ebsht\u00eb m\u00eb i pasuri me kalcium nd\u00ebr ata q\u00eb konsumohen m\u00eb shpesh, ai gjithashtu p\u00ebrmban sasi t\u00eb shk\u00eblqyera t\u00eb proteinave me vler\u00eb t\u00eb lart\u00eb biologjike (p\u00ebrfshir\u00eb 9 aminoacidet thelb\u00ebsore), vitamina t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin si B2 dhe B12 dhe antioksidant\u00eb si zink, selen dhe vitamina. A . Nj\u00eb lug\u00eb Grana Padano DOP e grir\u00eb mund t\u00eb p\u00ebrdoret gjithashtu p\u00ebr t\u00eb er\u00ebsuar pjatat me makarona, supat dhe puret\u00eb e perimeve n\u00eb vend t\u00eb krip\u00ebs.<\/p>\n<p><strong>Sa sheqer ka n\u00eb fruta?<\/strong><\/p>\n<p>N\u00eb var\u00ebsi t\u00eb shum\u00ebllojshm\u00ebris\u00eb s\u00eb frutave dhe shkall\u00ebs s\u00eb pjekuris\u00eb s\u00eb tij, p\u00ebrmbajtja e fruktoz\u00ebs mund t\u00eb ndryshoj\u00eb.<\/p>\n<p>\u00cbsht\u00eb sigurisht e v\u00ebrtet\u00eb, megjithat\u00eb, se disa fruta p\u00ebrmbajn\u00eb m\u00eb shum\u00eb sheqerna t\u00eb thjeshta se t\u00eb tjerat:<\/p>\n<p><strong>Fruta me sheqerna m\u00eb pak t\u00eb tretsh\u00ebm\u00a0\u00a0\u00a0\u00a0\u00a0 \/\u00a0\u00a0\u00a0\u00a0 P\u00ebrmbajtja e sheqerit n\u00eb nj\u00eb pjes\u00eb prej 150 g<\/strong><\/p>\n<p>Shalqi \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a05,6 g<\/p>\n<p>Pjep\u00ebr dim\u00ebror \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a07,4 g<\/p>\n<p>Luleshtrydhe \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a08 g<\/p>\n<p>Pjeshk\u00eb \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a08,7 g<\/p>\n<p>Grejpfrut \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a09,3 g<\/p>\n<p>Mjedra \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a09,8 g<\/p>\n<p>Pjepri veror \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a011,1 g<\/p>\n<p>Portokall \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a011,7 g<\/p>\n<p>Manaferra \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a012,2 g<\/p>\n<p>Kivi jeshil \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a013,5 g<\/p>\n<p>Moll\u00eb \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a015 g<\/p>\n<p>Boronica \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a015,2 g<\/p>\n<p>dardha Williams \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a015,3 g<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Frutat me m\u00eb shum\u00eb sheqerna t\u00eb tretsh\u00ebm \/ P\u00ebrmbajtja e sheqerit n\u00eb nj\u00eb porcion prej 150 g<\/strong><\/p>\n<p>Fik \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a021,3 g<\/p>\n<p>Banane \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a022,2 g<\/p>\n<p>Rrush \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a023,4 g<\/p>\n<p>Sheg\u00eb \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a023,9 g<\/p>\n<p>Kaki \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a024 g<\/p>\n<p>Mandarina \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a026,4 g<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Burimi i t\u00eb dh\u00ebnave: Tabelat e p\u00ebrb\u00ebrjes s\u00eb ushqimit CREA, Qendra K\u00ebrkimore e Ushqimit dhe Ushqyerjes<\/p>\n<p>Kjo nuk do t\u00eb thot\u00eb q\u00eb ju duhet t\u00eb hiqni dor\u00eb nga frutat me sheqer, por thjesht duhet t\u00eb reduktoni porcionet (e vlefshme edhe p\u00ebr ata q\u00eb duhet t\u00eb mbajn\u00eb n\u00ebn kontroll sheqerin n\u00eb gjak, si p\u00ebr shembull diabetik\u00ebt dhe p\u00ebr ata q\u00eb duhet t\u00eb kontrollojn\u00eb pesh\u00ebn e tyre. ). P\u00ebr shembull, nj\u00eb moll\u00eb 150 g ka nj\u00eb p\u00ebrmbajtje sheqeri t\u00eb krahasueshme me 80 g banane ose 80 g rrush. Nj\u00eb diet\u00eb e sh\u00ebndetshme dhe e ekuilibruar nuk mund t\u00eb mos p\u00ebrfshij\u00eb marrjen e p\u00ebrditshme t\u00eb frutave t\u00eb stin\u00ebs.<\/p>\n<p>Pse nuk duhet t\u00eb anashkalojm\u00eb frutat?<\/p>\n<p><strong>Konsumimi i rregullt i frutave na jep shum\u00eb p\u00ebrpar\u00ebsi:<\/strong><\/p>\n<p>Zhvillimi i f\u00ebmij\u00ebve. Frutat dhe perimet jan\u00eb shum\u00eb t\u00eb pasura me vitamin\u00eb A, vitamin\u00eb C, hekur jo-hem dhe acid folik, t\u00eb cilat promovojn\u00eb sh\u00ebndet t\u00eb mir\u00eb dhe forcojn\u00eb sistemin imunitar t\u00eb f\u00ebmij\u00ebve.<\/p>\n<p>Nj\u00eb jet\u00eb m\u00eb t\u00eb gjat\u00eb. Sipas nj\u00eb studimi t\u00eb madh t\u00eb kryer n\u00eb 10 vende evropiane, njer\u00ebzit q\u00eb han\u00eb shum\u00eb fruta dhe perime jetojn\u00eb m\u00eb gjat\u00eb se ata q\u00eb nuk han\u00eb.<\/p>\n<p>Sh\u00ebndeti m\u00eb i mir\u00eb mendor. Ngr\u00ebnia e rregullt e 3 porcioneve n\u00eb dit\u00eb me fruta t\u00eb fresk\u00ebta lidhet me nj\u00eb rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb depresionit dhe ankthit.<\/p>\n<p>Nj\u00eb zem\u00ebr m\u00eb e sh\u00ebndetshme. Fibrat dhe antioksidant\u00ebt n\u00eb fruta dhe perime mund t\u00eb ndihmojn\u00eb n\u00eb parandalimin e s\u00ebmundjeve kardiovaskulare.<\/p>\n<p>Rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb zhvillimit t\u00eb kancerit. N\u00eb 128 nga 156 studime t\u00eb analizave dietike, konsumi i frutave dhe perimeve u zbulua se zvog\u00eblon rrezikun e mushk\u00ebrive, zorr\u00ebs s\u00eb trash\u00eb, gjirit, qaf\u00ebs s\u00eb mitr\u00ebs, ezofagut, zgavr\u00ebs me goj\u00eb, stomakut, fshik\u00ebz\u00ebs, pankreasit dhe vezoreve.<\/p>\n<p>Rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb obezitetit. Studime t\u00eb shumta kan\u00eb v\u00ebrejtur nj\u00eb ulje t\u00eb rrezikut t\u00eb dhjamosjes dhe obezitetit n\u00eb grupe t\u00eb caktuara njer\u00ebzish q\u00eb konsumojn\u00eb rregullisht fruta dhe perime.<\/p>\n<p>Rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb zhvillimit t\u00eb diabetit. Studimet shkencore kan\u00eb zbuluar se marrja m\u00eb e lart\u00eb e perimeve me gjethe jeshile dhe marrja m\u00eb e lart\u00eb e frutave shoq\u00ebrohen me nj\u00eb rrezik t\u00eb reduktuar ndjesh\u00ebm t\u00eb diabetit t\u00eb tipit 2. P\u00ebr \u00e7do 0,2 porcione n\u00eb dit\u00eb t\u00eb marrjes s\u00eb perimeve, ka nj\u00eb rrezik t\u00eb lidhur me diabetin 13% m\u00eb t\u00eb ul\u00ebt.<\/p>\n<p>Nj\u00eb zorr\u00eb m\u00eb e sh\u00ebndetshme. Nj\u00eb diet\u00eb e pasur me fruta, perime dhe ushqime t\u00eb tjera bimore me fibra t\u00eb lart\u00eb p\u00ebrmir\u00ebson diversitetin e baktereve t\u00eb zorr\u00ebve dhe tenton t\u00eb rris\u00eb bakteret q\u00eb lidhen me komponimet anti-inflamatore q\u00eb p\u00ebrmir\u00ebsojn\u00eb metabolizmin. Rritja e konsumit t\u00eb frutave dhe perimeve \u00ebsht\u00eb treguar gjithashtu se zvog\u00eblon prevalenc\u00ebn e divertikuloz\u00ebs dhe problemeve t\u00eb tjera t\u00eb tretjes si gazrat, kapsll\u00ebku dhe diarreja.<\/p>\n<p>Mbrojtje m\u00eb t\u00eb forta imune. Nj\u00eb konsum i mjaftuesh\u00ebm i frutave dhe perimeve mund t\u00eb zvog\u00ebloj\u00eb ashp\u00ebrsin\u00eb e disa s\u00ebmundjeve dhe t\u00eb nxis\u00eb sh\u00ebrimin nga s\u00ebmundjet infektive.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fithealth.al <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>https:\/\/www.educazionenutrizionale.granapadano.it\/it\/alimentazione\/articoli\/alimentazione-e-salute\/non-saltare-la-frutta-perche-credi-faccia-ingrassare\/<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Bashk\u00ebpunimi shkencor:<\/p>\n<p>Dr. Laura Iorio, mjeke e specializuar n\u00eb Shkenca Ushqimore.<\/p>\n<p>Bibliografia thelb\u00ebsore:<\/p>\n<p>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<ol start=\"4080\">\n<li>Dominguez, N Veronese et al &#8220;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&#8221; Nutrients 2021, 13, 4080.<\/li>\n<\/ol>\n<p>V Bassareo, C Gambarana &#8220;Editorial: Ushqimi dhe efekti i tij n\u00eb tru: Nga konsumi fiziologjik n\u00eb konsumin e detyruesh\u00ebm&#8221; Psikiatria e p\u00ebrparme 2019, 4; 10:209.<\/p>\n<p>AC Martins, T Ke, et al &#8220;Pamje t\u00eb reja mbi mekanizmat q\u00eb q\u00ebndrojn\u00eb n\u00eb themel t\u00eb neurotoksicitetit t\u00eb shkaktuar nga metilmerkuri dhe mangani&#8221; Curr Opin Toxicol. 2021; 25:30-35.<\/p>\n<p>H Ozawa, T Miyazawa et al &#8220;Efektet e komponent\u00ebve t\u00eb ushqimit dietik n\u00eb funksionet njoh\u00ebse te t\u00eb rriturit m\u00eb t\u00eb vjet\u00ebr&#8221; ushqyes. 2021 16; 13 (8): 2804.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sa fruta duhet t\u00eb ham\u00eb? Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb (OBSH) rekomandon, p\u00ebr nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme, t\u00eb konsumohen 2-3 porcione fruta t\u00eb fresk\u00ebta n\u00eb dit\u00eb, e barabart\u00eb me rreth 300-400 gram fruta. Megjithat\u00eb, popullsia e vendeve per\u00ebndimore, p\u00ebrfshir\u00eb Italin\u00eb, han\u00eb shum\u00eb m\u00eb pak fruta (dhe perime) sesa sasia e rekomanduar. Aq sa shum\u00eb vende kan\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5054,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,10],"tags":[],"class_list":{"0":"post-5053","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-living-healthy","8":"category-nutrition"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mos i anashkaloni frutat sepse mendoni se ju sh\u00ebndoshin! - 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\/07\/mos-i-anashkaloni-frutat-sepse-mendoni-se-ju-shendoshin\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mos i anashkaloni frutat sepse mendoni se ju sh\u00ebndoshin! - Health Mag\" \/>\n<meta property=\"og:description\" content=\"Sa fruta duhet t\u00eb ham\u00eb? 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