{"id":5056,"date":"2023-04-07T10:01:20","date_gmt":"2023-04-07T10:01:20","guid":{"rendered":"https:\/\/healthmag.al\/?p=5056"},"modified":"2023-04-07T10:01:20","modified_gmt":"2023-04-07T10:01:20","slug":"proteinat-qe-i-nevojiten-trupit-tone","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/","title":{"rendered":"Proteinat q\u00eb i nevojiten trupit ton\u00eb"},"content":{"rendered":"<p><strong>Proteinat dhe funksionet e tyre<\/strong><\/p>\n<p>Proteinat jan\u00eb pjes\u00eb e molekulave kryesore q\u00eb p\u00ebrb\u00ebjn\u00eb trupin ton\u00eb. S\u00eb bashku me yndyrnat (lipidet) dhe karbohidratet (sheqernat) ato formojn\u00eb makronutrient\u00ebt. Ato p\u00ebrb\u00ebhen nga zinxhir\u00eb aminoacidesh q\u00eb lidhen s\u00eb bashku: ashtu si mund t\u00eb krijohet nj\u00eb num\u00ebr pothuajse i pafund fjal\u00ebsh me 21 shkronjat e alfabetit, n\u00eb t\u00eb nj\u00ebjt\u00ebn m\u00ebnyr\u00eb mund t\u00eb krijohet nj\u00eb num\u00ebr i pafund proteinash nga rreth nj\u00ebzet aminoacide.<\/p>\n<p><strong>Funksionet q\u00eb ata kryejn\u00eb n\u00eb trupin ton\u00eb jan\u00eb t\u00eb shumta dhe t\u00eb ndryshme nga nj\u00ebra-tjetra, m\u00eb kryesoret jan\u00eb:<\/strong><\/p>\n<ul>\n<li>funksionet strukturore: ato jan\u00eb &#8220;tullat&#8221; q\u00eb p\u00ebrb\u00ebjn\u00eb struktur\u00ebn e sistemeve tona, si qelizat e muskujve, l\u00ebkur\u00ebs, indeve, kockave etj.;<\/li>\n<li>funksionet e energjis\u00eb: ato ofrojn\u00eb 4 kcal (kalori) p\u00ebr gram;<\/li>\n<li>funksionet enzimatike: ato lejojn\u00eb mij\u00ebra reaksione kimike q\u00eb ndodhin n\u00eb trupin ton\u00eb;<\/li>\n<li>funksionet e transportit: ato funksionojn\u00eb si kanale reale q\u00eb lejojn\u00eb kalimin e substancave midis qelizave t\u00eb ndryshme;<\/li>\n<li>funksionet hormonale: ato p\u00ebrb\u00ebjn\u00eb disa lloje hormonesh, si insulina, e cila lejon glukoz\u00ebn t\u00eb hyj\u00eb n\u00eb qeliza, hormoni i rritjes, thelb\u00ebsor p\u00ebr rritjen e trupit dhe oksitocina, shum\u00eb e r\u00ebnd\u00ebsishme gjat\u00eb lindjes;<\/li>\n<li>funksionet imune: ato p\u00ebrb\u00ebjn\u00eb antitrupat q\u00eb na mbrojn\u00eb kund\u00ebr infeksioneve.<\/li>\n<\/ul>\n<p>Proteinat p\u00ebrfshihen gjithashtu n\u00eb tkurrjen e muskujve, koagulimin e gjakut, rregullojn\u00eb shprehjen e gjeneve dhe diferencimin e qelizave. Prandaj \u00ebsht\u00eb e qart\u00eb se jeta jon\u00eb pa proteina do t\u00eb ishte e pamundur!<\/p>\n<p><strong>Aminoacidet esenciale dhe jo thelb\u00ebsore<\/strong><\/p>\n<p>Nga pik\u00ebpamja ushqimore, aminoacidet mund t\u00eb klasifikohen n\u00eb aminoacide thelb\u00ebsore dhe jo thelb\u00ebsore. Aminoacidet esenciale quhen k\u00ebshtu sepse ato duhet t\u00eb merren domosdoshm\u00ebrisht me diet\u00eb, pasi ato nuk mund t\u00eb sintetizohen nga brenda nga trupi yn\u00eb. Jan\u00eb gjithsej n\u00ebnt\u00eb:<\/p>\n<ul>\n<li>fenilalanin\u00eb<\/li>\n<li>histidine<\/li>\n<li>izoleucine<\/li>\n<li>leucine<\/li>\n<li>lizine<\/li>\n<li>metionin\u00eb<\/li>\n<li>treonina<\/li>\n<li>triptofanit<\/li>\n<li>valine<\/li>\n<\/ul>\n<p>Disa aminoacide jo thelb\u00ebsore mund t\u00eb b\u00ebhen thelb\u00ebsore n\u00eb disa kushte t\u00eb ve\u00e7anta (p\u00ebr shembull, arginina, asparagina, glutamina, glicina, priolina dhe serina tek foshnjat e parakohshme).<\/p>\n<p>Nj\u00eb diet\u00eb e ekuilibruar, p\u00ebr t&#8217;u p\u00ebrcaktuar si e till\u00eb, duhet t\u00eb jet\u00eb n\u00eb gjendje t\u00eb furnizoj\u00eb trupin ton\u00eb me t\u00eb gjitha aminoacidet thelb\u00ebsore, si dhe nj\u00eb furnizim t\u00eb mjaftuesh\u00ebm t\u00eb azotit t\u00eb aminoacideve, i cili lejon t\u00eb kryhet sinteza e aminoacideve thelb\u00ebsore. Nj\u00eb konsum i pamjaftuesh\u00ebm i k\u00ebsaj t\u00eb fundit, n\u00eb fakt mund t\u00eb shkaktoj\u00eb probleme t\u00eb ndryshme n\u00eb nivelin e sintez\u00ebs s\u00eb proteinave. Disa ushqime (mishi, peshku, vez\u00ebt, qum\u00ebshti dhe derivatet si Grana Padano DOP) p\u00ebrmbajn\u00eb sasi t\u00eb mjaftueshme t\u00eb t\u00eb gjitha aminoacideve esenciale, p\u00ebr k\u00ebt\u00eb arsye proteinat q\u00eb p\u00ebrmbajn\u00eb k\u00ebto ushqime p\u00ebrcaktohen si fisnike dhe p\u00ebr k\u00ebt\u00eb arsye \u00ebsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb ato t\u00eb konsumohen n\u00eb. rrotullimi n\u00eb sasit\u00eb e duhura n\u00eb harkun kohor t\u00eb jav\u00ebs.<\/p>\n<p><strong>Proteina p\u00ebr t\u00eb mbrojtur kund\u00ebr s\u00ebmundjeve<\/strong><\/p>\n<p>Sistemi yn\u00eb imunitar na mbron \u00e7do dit\u00eb nga \u201cpushtimet\u201d dhe \u201crreziqet\u201d, nj\u00eb pun\u00eb komplekse q\u00eb k\u00ebrkon sasi t\u00eb m\u00ebdha energjie dhe l\u00ebnd\u00eb t\u00eb para. Mungesa e proteinave zvog\u00eblon p\u00ebrgjigjen imune dhe ndikon negativisht n\u00eb zhvillimin e sistemit imunitar. N\u00eb fakt, aktivizimi i mbrojtjes imune p\u00ebrfshin prodhimin e nj\u00eb sasie t\u00eb madhe t\u00eb molekulave t\u00eb proteinave (enzima, citokina, antitrupa) p\u00ebrmes nj\u00eb pune sinteze q\u00eb mund t\u00eb jet\u00eb shum\u00eb k\u00ebrkuese: p\u00ebr k\u00ebt\u00eb arsye \u00ebsht\u00eb thelb\u00ebsore t\u00eb garantojm\u00eb trupin ton\u00eb nj\u00eb furnizim t\u00eb sakt\u00eb t\u00eb proteinat.<\/p>\n<p><strong>N\u00eb ve\u00e7anti, dy aminoacide luajn\u00eb nj\u00eb rol thelb\u00ebsor n\u00eb rrjedh\u00ebn e infeksioneve dhe proceseve inflamatore:<\/strong><\/p>\n<p>glutamina, e cila \u00ebsht\u00eb aminoacidi i lir\u00eb m\u00eb i bollsh\u00ebm i pranish\u00ebm n\u00eb trupin ton\u00eb, disponueshm\u00ebria e t\u00eb cilit zvog\u00eblohet shum\u00eb gjat\u00eb infeksioneve, pas ngjarjeve traumatike dhe n\u00eb t\u00eb gjitha ato situata q\u00eb p\u00ebrfshijn\u00eb nj\u00eb p\u00ebrpjekje t\u00eb madhe metabolike. N\u00eb k\u00ebto raste, glutamina b\u00ebhet nj\u00eb aminoacid esencial me kusht;<\/p>\n<p>arginina, nj\u00eb aminoacid thelb\u00ebsor p\u00ebr f\u00ebmij\u00ebt, nd\u00ebrsa tek t\u00eb rriturit sintetizohet nj\u00eb sasi e mjaftueshme duke filluar nga glutamati, i cili megjithat\u00eb mund t\u00eb b\u00ebhet i pamjaftuesh\u00ebm n\u00eb rastin e patologjive q\u00eb p\u00ebrfshijn\u00eb zorr\u00ebt dhe veshkat. Arginina \u00ebsht\u00eb substrati (d.m.th. molekula fillestare) p\u00ebr prodhimin e oksidit nitrik (NO), nj\u00eb substanc\u00eb q\u00eb luan nj\u00eb rol shum\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb proceset inflamatore dhe prodhohet n\u00eb sasi t\u00eb m\u00ebdha nga makrofag\u00ebt, me nj\u00eb veprim t\u00eb mundsh\u00ebm baktericid.<\/p>\n<p><strong>proteina p\u00ebr t&#8217;u mbajtur t\u00eb bukura dhe t\u00eb forta gjat\u00eb plakjes<\/strong><\/p>\n<p>Nd\u00ebrsa rriteni, duhet t&#8217;i kushtoni edhe m\u00eb shum\u00eb v\u00ebmendje marrjes s\u00eb duhur t\u00eb proteinave, sepse trupi juaj nuk \u00ebsht\u00eb m\u00eb aq efikas sa dikur n\u00eb p\u00ebrdorimin e proteinave p\u00ebr t\u00eb nd\u00ebrtuar dhe mbajtur muskuj. P\u00ebr m\u00eb tep\u00ebr, n\u00eb pleq\u00ebri, marrja e duhur e proteinave mund t\u00eb ndikohet nga dietat kufizuese, reduktimi i kapaciteteve t\u00eb tretjes dhe p\u00ebrthithjes dhe nga nj\u00eb kapacitet m\u00eb i dob\u00ebt p\u00ebrtyp\u00ebs dhe g\u00eblltit\u00ebs, faktor\u00eb q\u00eb shtohen negativisht n\u00eb proceset fiziologjike t\u00eb plakjes s\u00eb sistemit imunitar tashm\u00eb t\u00eb pranish\u00ebm. P\u00ebr m\u00eb tep\u00ebr, konsumimi i pamjaftuesh\u00ebm i proteinave mund t\u00eb kontribuoj\u00eb n\u00eb nj\u00eb s\u00ebmundje tipike t\u00eb t\u00eb moshuarve, sarkopeni, pra humbje t\u00eb mas\u00ebs muskulore n\u00eb favor t\u00eb nj\u00eb rritjeje relative t\u00eb mas\u00ebs dhjamore.<\/p>\n<p><strong>Proteinat m\u00eb t\u00eb r\u00ebnd\u00ebsishme strukturore t\u00eb trupit ton\u00eb jan\u00eb:<\/strong><\/p>\n<ul>\n<li>kolagjeni, i cili merr pjes\u00eb n\u00eb p\u00ebrb\u00ebrjen e indeve kryesore lidh\u00ebse (l\u00ebkura, tendinat, kockat), por gjendet edhe n\u00eb k\u00ebrc dhe disqe vertebrale;<\/li>\n<li>elastin, e cila siguron elasticitet p\u00ebr indet si l\u00ebkura;<\/li>\n<li>keratin, i cili gjendet n\u00eb flok\u00eb, thonj dhe flok\u00eb.<\/li>\n<\/ul>\n<p>Prandaj, gjat\u00eb plakjes, nj\u00eb konsum i ul\u00ebt i proteinave p\u00ebrkeq\u00ebson pamjen ton\u00eb fizike, duke ulur elasticitetin e indeve, duke dob\u00ebsuar thonjt\u00eb, flok\u00ebt dhe duke rritur rrezikun e tendonitit, osteopenis\u00eb dhe osteoporoz\u00ebs.<\/p>\n<p><strong>Proteina p\u00ebr performanc\u00eb m\u00eb t\u00eb mir\u00eb atletike<\/strong><\/p>\n<p>Ushtrimi i aktivitetit fizik me vazhdim\u00ebsi, rregullsi dhe intensitet t\u00eb mir\u00eb padyshim \u00e7on n\u00eb nj\u00eb rritje t\u00eb k\u00ebrkesave p\u00ebr proteina n\u00eb krahasim me nivelet e rekomanduara p\u00ebr popullat\u00ebn e p\u00ebrgjithshme (shih kapitullin 7). N\u00eb ve\u00e7anti, ushtrimi i forc\u00ebs dhe fuqis\u00eb (i quajtur anaerobik) rrit qarkullimin e proteinave t\u00eb muskujve, pra procesin e zb\u00ebrthimit dhe sintez\u00ebs s\u00eb proteinave, i cili megjithat\u00eb varet nga koha e rikuperimit menj\u00ebher\u00eb pas seanc\u00ebs s\u00eb st\u00ebrvitjes dhe nga shkalla e st\u00ebrvitjes. P\u00ebr k\u00ebt\u00eb arsye, ata q\u00eb st\u00ebrviten intensivisht duhet t\u00eb ndjekin indikacionet specifike ushqyese t\u00eb ofruara nga nj\u00eb specialist i ushqyerjes. P\u00ebr ata q\u00eb ushtrojn\u00eb sport \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme q\u00eb t\u00eb konsumojn\u00eb sasit\u00eb e duhura t\u00eb aminoacideve me zinxhir t\u00eb deg\u00ebzuar, t\u00eb cilat sigurojn\u00eb energji t\u00eb menj\u00ebhershme pasi kapen direkt nga muskujt, me nj\u00eb funksion kryesisht strukturor, sepse shkojn\u00eb p\u00ebr t\u00eb riparuar qelizat muskulore q\u00eb konsumohen. ose t\u00eb d\u00ebmtuara nga aktiviteti fizik.n\u00eb ve\u00e7anti ai i intensitetit t\u00eb lart\u00eb (sporti garues). Veprimi i aminoacideve t\u00eb zinxhirit t\u00eb deg\u00ebzuar \u00ebsht\u00eb gjithashtu n\u00eb gjendje t\u00eb kund\u00ebrshtoj\u00eb prodhimin e acidit laktik dhe t\u00eb zvog\u00ebloj\u00eb turbullimin mendor nga lodhja. Grana Padano DOP p\u00ebrmban shum\u00eb proteina me vler\u00eb t\u00eb lart\u00eb biologjike me 9 aminoacide esenciale, prej t\u00eb cilave rreth 20% p\u00ebrfaq\u00ebsohet nga tre aminoacide me zinxhir\u00eb t\u00eb deg\u00ebzuar (valin\u00eb, izoleucin\u00eb dhe leucin\u00eb).<\/p>\n<p><strong>K\u00ebrkesa mesatare p\u00ebr proteina p\u00ebr popullat\u00ebn e p\u00ebrgjithshme tregohet n\u00eb tabel\u00ebn n\u00eb Kapitullin 7, megjithat\u00eb:<\/strong><\/p>\n<p>n\u00eb rastin e performanc\u00ebs sportive aerobike, q\u00eb zgjat m\u00eb shum\u00eb se 60 minuta, k\u00ebrkohet nj\u00eb marrje proteinash prej 1,2-1,4 gram proteinash p\u00ebr kg pesh\u00eb trupore n\u00eb dit\u00eb. Kjo rritje sh\u00ebrben p\u00ebr ndryshimin e molekulave t\u00eb proteinave t\u00eb indeve t\u00eb d\u00ebmtuara nga ngarkesa e pun\u00ebs dhe p\u00ebr rritjen e mas\u00ebs muskulore;<\/p>\n<p>n\u00eb rastin e performanc\u00ebs sportive q\u00eb k\u00ebrkon forc\u00eb dhe q\u00ebndrueshm\u00ebri muskulore, k\u00ebrkesa optimale p\u00ebr proteina \u00ebsht\u00eb pak m\u00eb shum\u00eb se 1,2-1,7 gram proteina p\u00ebr kg pesh\u00eb trupore n\u00eb dit\u00eb, ve\u00e7an\u00ebrisht n\u00eb fazat e st\u00ebrvitjes q\u00eb synojn\u00eb rritjen e forc\u00ebs, kur rritja e mas\u00ebs muskulore \u00ebsht\u00eb ve\u00e7an\u00ebrisht i sh\u00ebnuar;<\/p>\n<p>n\u00eb rastin e sporteve amatore, me st\u00ebrvitje t\u00eb rregullta 1-2 or\u00eb n\u00eb dit\u00eb 3-4 her\u00eb n\u00eb jav\u00eb, mjafton t\u00eb rritet konsumi i energjis\u00eb n\u00eb p\u00ebrpjes\u00ebtim me intensitetin e st\u00ebrvitjes dhe t\u00eb respektohet, p\u00ebr sa i p\u00ebrket shp\u00ebrndarjes s\u00eb makronutrient\u00ebve ( duke p\u00ebrfshir\u00eb proteinat), si\u00e7 tregohet nga LARN 2014 n\u00eb kapitullin 7.<\/p>\n<p><strong>Frekuenca e konsumimit t\u00eb ushqimeve t\u00eb pasura me proteina<\/strong><\/p>\n<p>Ushqimet e pasura me proteina duhet t\u00eb jen\u00eb t\u00eb pranishme n\u00eb \u00e7do vakt: energjia (kalorit\u00eb) q\u00eb rrjedhin nga proteinat, n\u00eb nj\u00eb diet\u00eb t\u00eb ekuilibruar, duhet t\u00eb p\u00ebrfaq\u00ebsoj\u00eb rreth 15% t\u00eb energjis\u00eb totale ditore. Prandaj, n\u00eb nj\u00eb diet\u00eb t\u00eb larmishme dhe t\u00eb ekuilibruar, duhet t\u00eb konsumohen me rotacion:<\/p>\n<p>Qum\u00ebsht dhe kos: nj\u00eb porcion (125 g) n\u00eb dit\u00eb, n\u00eb m\u00ebngjes ose si meze t\u00eb leht\u00eb. Produktet pjes\u00ebrisht t\u00eb skremuara do t\u00eb ishin t\u00eb preferueshme sepse, p\u00ebr t\u00eb nj\u00ebjt\u00ebn protein\u00eb, ato kan\u00eb nj\u00eb p\u00ebrmbajtje m\u00eb t\u00eb ul\u00ebt yndyre. Ata q\u00eb jan\u00eb intolerant\u00eb ndaj laktoz\u00ebs mund t\u00eb konsumojn\u00eb qum\u00ebsht dhe kos pa laktoz\u00eb (n\u00ebse tolerohen mir\u00eb) ose t\u00eb z\u00ebvend\u00ebsojn\u00eb ushqime t\u00eb tilla si Grana Padano DOP (disa thekon p\u00ebr 25 g si meze t\u00eb leht\u00eb ose 50 g si nj\u00eb kurs t\u00eb dyt\u00eb disa her\u00eb n\u00eb jav\u00eb) , e cila \u00ebsht\u00eb e natyrshme pa sheqer qum\u00ebshti.<\/p>\n<p>Gjalp\u00eb: duhet t\u00eb p\u00ebrdoret me moderim dhe n\u00eb sasi t\u00eb vogla, ndoshta p\u00ebr t\u00eb p\u00ebrgatitur \u00ebmb\u00eblsira ose pjata rajonale q\u00eb k\u00ebrkojn\u00eb p\u00ebrdorimin e tij (p.sh. tortat e pastave me kore t\u00eb shkurtra, rizoto me krem, etj.). P\u00ebr er\u00ebza \u00ebsht\u00eb mir\u00eb t\u00eb preferoni vaj ulliri ekstra t\u00eb virgj\u00ebr, i pasur me yndyrna mono t\u00eb pangopura dhe vitamin\u00eb E, p\u00ebr t&#8217;u p\u00ebrdorur i pap\u00ebrpunuar por gjithmon\u00eb me moderim, duke shmangur derdhjen direkt nga shishja dhe duke p\u00ebrdorur nj\u00eb lug\u00eb \u00e7aji p\u00ebr t\u00eb matur sasit\u00eb.<\/p>\n<p>Djath\u00ebrat: dy ose tre her\u00eb n\u00eb jav\u00eb si kurs i dyt\u00eb, jo nd\u00ebrmjet vakteve. Djath\u00ebrat e but\u00eb (100 g p\u00ebr porcion), si strachino, crescenza, mocarela, caciottina e fresk\u00ebt, etj., duhet t\u00eb alternoni me ato gjysm\u00eb t\u00eb forta ose t\u00eb forta (50 g p\u00ebr porcion) si Grana Padano DOP. Ky djath, p\u00ebrve\u00e7se siguron proteina t\u00eb mira me vler\u00eb t\u00eb lart\u00eb biologjike, me 9 aminoacide thelb\u00ebsore dhe me zinxhir\u00eb t\u00eb deg\u00ebzuar, p\u00ebrmban edhe shum\u00eb kalcium (\u00ebsht\u00eb djathi q\u00eb p\u00ebrmban sasit\u00eb m\u00eb t\u00eb m\u00ebdha nga t\u00eb gjith\u00eb ata q\u00eb konsumohen zakonisht), antioksidant\u00eb si p.sh. si vitamina A, zink, selen dhe vitamina t\u00eb r\u00ebnd\u00ebsishme si ato t\u00eb grupit B (B2 dhe B12). Nj\u00eb (10 g) ose dy lug\u00eb gjelle (20 g) Grana Padano DOP i grir\u00eb mund t\u00eb p\u00ebrdoret \u00e7do dit\u00eb p\u00ebr t\u00eb shijuar pjatat e para, supat dhe puret\u00eb e perimeve n\u00eb vend t\u00eb krip\u00ebs.<\/p>\n<p>Mishi: tre ose kat\u00ebr her\u00eb n\u00eb jav\u00eb (100 g p\u00ebr porcion), duke preferuar copa m\u00eb t\u00eb pakta t\u00eb mishit t\u00eb bardh\u00eb. Duhet t\u00eb hahet kryesisht i pjekur n\u00eb skar\u00eb, i gatuar n\u00eb tigan q\u00eb nuk ngjit (pa shtuar vaj) apo edhe i pap\u00ebrpunuar, n\u00eb karpacio, n\u00ebse \u00ebsht\u00eb i sigurt nga pik\u00ebpamja higjienike.<\/p>\n<p>Peshku: jo m\u00eb pak se tre her\u00eb n\u00eb jav\u00eb (150 g p\u00ebr porcion), duke alternuar cil\u00ebsin\u00eb (p.sh. peshk me vaj, salmon, ton, etj.). Preferohet t\u00eb gatuhet n\u00eb furr\u00eb, me avull, n\u00eb nj\u00eb tigan q\u00eb nuk ngjit (pa shtuar vaj) ose i pap\u00ebrpunuar, n\u00ebse \u00ebsht\u00eb ftohur m\u00eb par\u00eb. Mund t\u00eb hahet edhe peshk i ngrir\u00eb.<\/p>\n<p>Ftoht\u00eb: nj\u00eb her\u00eb n\u00eb jav\u00eb (50 g p\u00ebr porcion), si nj\u00eb alternativ\u00eb ndaj pjat\u00ebs kryesore. Preferoni mishrat m\u00eb t\u00eb dob\u00ebt pa yndyr\u00eb t\u00eb dukshme, t\u00eb tilla si bresaola, proshut\u00eb e gatuar ose e pap\u00ebrpunuar, njolla, pul\u00eb e pjekur ose gjeldeti.<\/p>\n<p>Vez\u00eb: dy deri n\u00eb kat\u00ebr porcione n\u00eb jav\u00eb. Mund t\u00eb konsumoni t\u00eb ziera, t\u00eb ziera t\u00eb buta, t\u00eb ziera, por edhe n\u00eb nj\u00eb tigan q\u00eb nuk ngjit n\u00eb form\u00ebn e om\u00eblet\u00ebs, t\u00eb skuqur ose t\u00eb f\u00ebrguar (pa shtuar vaj).<\/p>\n<p>Bishtajoret: t\u00eb pakt\u00ebn dy her\u00eb n\u00eb jav\u00eb (150 g p\u00ebr porcion p\u00ebr ato t\u00eb fresk\u00ebta, 50 g p\u00ebr t\u00eb thata), duke alternuar cil\u00ebsin\u00eb e tyre (p.sh. fasule, bizele, qiqra, fasule, thjerr\u00ebza, etj.). Preferoni bishtajore t\u00eb thata ose t\u00eb ngrira, n\u00ebse p\u00ebrdorni t\u00eb konservuara ose t\u00eb qelqit, shp\u00eblajini ato mir\u00eb para se t&#8217;i konsumoni p\u00ebr t\u00eb eliminuar krip\u00ebn e tep\u00ebrt. Ata q\u00eb kan\u00eb probleme me meteorizmin mund t&#8217;i konsumojn\u00eb smoothie ose pure, edhe n\u00eb minestrone.<\/p>\n<p>Drith\u00ebra: duhet t\u00eb merren me \u00e7do vakt (80 g p\u00ebr porcion), mund\u00ebsisht miell integral, duke alternuar cil\u00ebsin\u00eb (p.sh. grur\u00eb, oriz, mis\u00ebr, shkrif\u00ebt, elbi, etj.). P\u00ebr m\u00ebngjes mund t\u00eb hani fraktura ose biskota t\u00eb thata apo edhe buk\u00eb apo drith\u00ebra, mund\u00ebsisht pa sheqer t\u00eb shtuar. Si rosti\u00e7eri mund t\u00eb hani biskota, shkopinj buke ose brusketa (30 g p\u00ebr porcion). N\u00eb drek\u00eb dhe dark\u00eb mund t\u00eb hani makarona, oriz, polenta misri, elb, spelt, kamut ose buk\u00eb (p\u00ebr t\u00eb shoq\u00ebruar pjat\u00ebn e dyt\u00eb). P\u00ebr t\u00eb rritur vler\u00ebn e proteinave, drith\u00ebrat mund t\u00eb kombinohen me pjat\u00ebn kryesore p\u00ebr t\u00eb formuar pjata unike: makarona me ton, makarona me salc\u00eb mishi, oriz dhe bizele, me qiqra, makarona dhe fasule, por edhe sandui\u00e7e t\u00eb mbushura me sallam ose djath\u00eb dhe pica. . Megjithat\u00eb, buka e stazhonuar (focaccia) dhe \u00ebmb\u00eblsirat e pjekura, si \u00ebmb\u00eblsira dhe biskotat, duhet t\u00eb konsumohen me moderim.<\/p>\n<p>\u00cbmb\u00eblsirat dhe frutat e thata: \u00ebmb\u00eblsirat q\u00eb p\u00ebrmbajn\u00eb proteina jan\u00eb, p\u00ebr shembull, akullorja dhe kremi, q\u00eb duhet t\u00eb hahen vet\u00ebm her\u00eb pas here. Proteinat gjenden gjithashtu n\u00eb frutat e thata, t\u00eb cilat mund t\u00eb hahen \u00e7do dit\u00eb n\u00eb sasi t\u00eb vogla (p.sh. tre arra n\u00eb dit\u00eb).<\/p>\n<p>Sasit\u00eb ditore t\u00eb rekomanduara<\/p>\n<p>Nivelet e rekomanduara t\u00eb marrjes ditore t\u00eb proteinave p\u00ebr popullat\u00ebn italiane<\/p>\n<p>&nbsp;<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td>Foshnjat<\/p>\n<p>6 \u2013 12 muaj<\/td>\n<td>Femijet<\/p>\n<p>1 \u2013 3 vjec<\/td>\n<td>Femijet<\/p>\n<p>4 \u2013 6 vjec<\/td>\n<td>Femijet<\/p>\n<p>7 \u2013 10 vjec<\/td>\n<td>Adoleshentet<\/p>\n<p>11-14 vjec<\/td>\n<td>Adoleshentet<\/p>\n<p>15-17 vjec<\/td>\n<td>Te rriturir<\/td>\n<td>Te moshuarit<\/td>\n<\/tr>\n<tr>\n<td>11 g<\/td>\n<td>14 g<\/td>\n<td>19 g<\/td>\n<td>31 g<\/td>\n<td>48 g<\/td>\n<td>62 g meshkuj<br \/>\n50g femra<\/td>\n<td>0,8 g\/kg peshe trupore<br \/>\nIn media:<br \/>\n63 g per njeriun<br \/>\n54 g per grate<\/td>\n<td>1,1 g\/kg peshe trupore<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Shtatz\u00ebnia<\/strong><\/p>\n<p><strong>rritje ditore prej 1 g n\u00eb tremujorin e par\u00eb, 8 g n\u00eb tremujorin e dyt\u00eb dhe 26 g n\u00eb tremujorin e tret\u00eb<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>\u00a0 Koha e ushqyerjes<\/strong><\/p>\n<p><strong>rritje ditore prej 21 g n\u00eb tremujorin e par\u00eb dhe 14 g n\u00eb tremujorin e dyt\u00eb.<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>https:\/\/www.educazionenutrizionale.granapadano.it\/it\/alimentazione\/articoli\/alimentazione-e-salute\/le-proteine-di-cui-hai-bisogno\/<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>fithealth.al <\/strong><\/p>\n<p>Bashk\u00ebpunimi shkencor:<\/p>\n<p>Dr. Laura Iorio, mjeke e specializuar n\u00eb Shkenca Ushqimore.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Proteinat dhe funksionet e tyre Proteinat jan\u00eb pjes\u00eb e molekulave kryesore q\u00eb p\u00ebrb\u00ebjn\u00eb trupin ton\u00eb. S\u00eb bashku me yndyrnat (lipidet) dhe karbohidratet (sheqernat) ato formojn\u00eb makronutrient\u00ebt. Ato p\u00ebrb\u00ebhen nga zinxhir\u00eb aminoacidesh q\u00eb lidhen s\u00eb bashku: ashtu si mund t\u00eb krijohet nj\u00eb num\u00ebr pothuajse i pafund fjal\u00ebsh me 21 shkronjat e alfabetit, n\u00eb t\u00eb nj\u00ebjt\u00ebn m\u00ebnyr\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5057,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,11],"tags":[],"class_list":{"0":"post-5056","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"category-living-healthy"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Proteinat q\u00eb i nevojiten trupit ton\u00eb - 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\/proteinat-qe-i-nevojiten-trupit-tone\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Proteinat q\u00eb i nevojiten trupit ton\u00eb - Health Mag\" \/>\n<meta property=\"og:description\" content=\"Proteinat dhe funksionet e tyre Proteinat jan\u00eb pjes\u00eb e molekulave kryesore q\u00eb p\u00ebrb\u00ebjn\u00eb trupin ton\u00eb. S\u00eb bashku me yndyrnat (lipidet) dhe karbohidratet (sheqernat) ato formojn\u00eb makronutrient\u00ebt. Ato p\u00ebrb\u00ebhen nga zinxhir\u00eb aminoacidesh q\u00eb lidhen s\u00eb bashku: ashtu si mund t\u00eb krijohet nj\u00eb num\u00ebr pothuajse i pafund fjal\u00ebsh me 21 shkronjat e alfabetit, n\u00eb t\u00eb nj\u00ebjt\u00ebn m\u00ebnyr\u00eb [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/\" \/>\n<meta property=\"og:site_name\" content=\"Health Mag\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-07T10:01:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/04\/grana-padana.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1066\" \/>\n\t<meta property=\"og:image:height\" content=\"711\" \/>\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\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/\",\"url\":\"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/\",\"name\":\"Proteinat q\u00eb i nevojiten trupit ton\u00eb - 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S\u00eb bashku me yndyrnat (lipidet) dhe karbohidratet (sheqernat) ato formojn\u00eb makronutrient\u00ebt. Ato p\u00ebrb\u00ebhen nga zinxhir\u00eb aminoacidesh q\u00eb lidhen s\u00eb bashku: ashtu si mund t\u00eb krijohet nj\u00eb num\u00ebr pothuajse i pafund fjal\u00ebsh me 21 shkronjat e alfabetit, n\u00eb t\u00eb nj\u00ebjt\u00ebn m\u00ebnyr\u00eb [&hellip;]","og_url":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/","og_site_name":"Health Mag","article_published_time":"2023-04-07T10:01:20+00:00","og_image":[{"width":1066,"height":711,"url":"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/04\/grana-padana.jpg","type":"image\/jpeg"}],"author":"healthmag","twitter_card":"summary_large_image","twitter_misc":{"Written by":"healthmag","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/","url":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/","name":"Proteinat q\u00eb i nevojiten trupit ton\u00eb - Health Mag","isPartOf":{"@id":"https:\/\/healthmag.al\/#website"},"primaryImageOfPage":{"@id":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/#primaryimage"},"image":{"@id":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/#primaryimage"},"thumbnailUrl":"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/04\/grana-padana.jpg","datePublished":"2023-04-07T10:01:20+00:00","dateModified":"2023-04-07T10:01:20+00:00","author":{"@id":"https:\/\/healthmag.al\/#\/schema\/person\/bdf8af9fdaf835d1f3b7f7e1a3384fe9"},"breadcrumb":{"@id":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/#primaryimage","url":"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/04\/grana-padana.jpg","contentUrl":"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/04\/grana-padana.jpg","width":1066,"height":711},{"@type":"BreadcrumbList","@id":"https:\/\/healthmag.al\/index.php\/2023\/04\/07\/proteinat-qe-i-nevojiten-trupit-tone\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/healthmag.al\/"},{"@type":"ListItem","position":2,"name":"Proteinat q\u00eb i nevojiten trupit ton\u00eb"}]},{"@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\/"}]}},"_links":{"self":[{"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/posts\/5056","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/comments?post=5056"}],"version-history":[{"count":1,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/posts\/5056\/revisions"}],"predecessor-version":[{"id":5058,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/posts\/5056\/revisions\/5058"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/media\/5057"}],"wp:attachment":[{"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/media?parent=5056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/categories?post=5056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthmag.al\/index.php\/wp-json\/wp\/v2\/tags?post=5056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}