{"id":5184,"date":"2023-05-08T14:20:39","date_gmt":"2023-05-08T14:20:39","guid":{"rendered":"https:\/\/healthmag.al\/?p=5184"},"modified":"2023-05-08T14:20:39","modified_gmt":"2023-05-08T14:20:39","slug":"bishtajoret-vetite-dhe-perfitimet-ushqyese","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/05\/08\/bishtajoret-vetite-dhe-perfitimet-ushqyese\/","title":{"rendered":"Bishtajoret, vetit\u00eb dhe p\u00ebrfitimet ushqyese"},"content":{"rendered":"

Bishtajoret jan\u00eb bim\u00eb barishtore ose shkurre t\u00eb njohura q\u00eb nga koh\u00ebrat e lashta p\u00ebr fuqin\u00eb e tyre ushqyese. Frutat e tyre, t\u00eb quajtura bishtajore, jan\u00eb “fara” t\u00eb vogla t\u00eb ngr\u00ebnshme q\u00eb rriten t\u00eb grumbulluara brenda bishtajave: ky \u00ebsht\u00eb rasti me fasulet, qiqrat, bizelet, soj\u00ebn dhe thjerr\u00ebzat. Bishtajoret e fresk\u00ebta nuk jan\u00eb gj\u00eb tjet\u00ebr ve\u00e7se fara t\u00eb papjekura, me p\u00ebrmbajtje t\u00eb lart\u00eb uji, me karakteristika ushqyese t\u00eb ngjashme me perimet, por tek bishtajat ka shum\u00eb m\u00eb tep\u00ebr proteina. Pak e din\u00eb, por edhe kikirik\u00ebt i p\u00ebrkasin familjes s\u00eb bishtajoreve. Megjithat\u00eb, ndryshe nga bishtajoret e tjera, ato hahen t\u00eb thekura dhe kan\u00eb karakteristika krejt\u00ebsisht t\u00eb ndryshme ushqyese.<\/p>\n

Bishtajoret jan\u00eb burime t\u00eb \u00e7muara natyrore t\u00eb fibrave, thelb\u00ebsore p\u00ebr t\u00eb ushqyer bakteret tona t\u00eb zorr\u00ebve, pra p\u00ebr t\u00eb siguruar rregullsin\u00eb, p\u00ebr t\u00eb reduktuar nivelet e larta t\u00eb glukoz\u00ebs (sheqerit n\u00eb gjak) dhe kolesterolit dhe, k\u00ebshillohen p\u00ebr ata q\u00eb duhet t\u00eb ndjekin nj\u00eb diet\u00eb p\u00ebr dob\u00ebsim, p\u00ebr t\u00eb nxitur ndjenj\u00ebn e ngopjes.<\/p>\n

P\u00ebrmbajtja e yndyr\u00ebs \u00ebsht\u00eb e ndryshueshme dhe varet nga lloji i bishtajoreve, por ato jan\u00eb t\u00eb pasura me shum\u00eb vitamina (ve\u00e7an\u00ebrisht t\u00eb grupit B) minerale, fosfor, kalium dhe hekur johem (d.m.th. hekuri q\u00eb p\u00ebrmbahet n\u00eb ushqimet bimore, i cili p\u00ebrthithet nga trupi yn\u00eb n\u00eb nj\u00eb mas\u00eb m\u00eb t\u00eb vog\u00ebl se hekuri n\u00eb ushqimet shtazore).<\/p>\n

Ato ofrojn\u00eb sasi t\u00eb mira t\u00eb proteinave bimore dhe jan\u00eb, n\u00eb fakt, burimi kryesor i proteinave p\u00ebr njer\u00ebzit q\u00eb ndjekin nj\u00eb diet\u00eb me perime (vegan\u00ebt, vegjetarian\u00ebt).<\/p>\n

Bishtajoret me m\u00eb shum\u00eb proteina.<\/strong><\/p>\n

N\u00eb Itali konsumojm\u00eb kryesisht fasule, qiqra, thjerr\u00ebza, bizele, fasule, lupina, bizele dhe, vet\u00ebm vitet e fundit me ardhjen e ushqimit t\u00eb perimeve, soje. Bishtajoret me m\u00eb shum\u00eb proteina jan\u00eb, sipas sasis\u00eb n\u00eb r\u00ebnie p\u00ebr 100 g bishtajore t\u00eb that\u00eb, soja, fasulet, thjerr\u00ebzat, bizelet, n\u00eb fund qiqrat dhe fasulet.<\/p>\n

K\u00ebshilla e nutricionist\u00ebve \u00ebsht\u00eb q\u00eb gjithmon\u00eb t\u00eb preferoni bishtajore t\u00eb thata, t\u00eb cilat k\u00ebrkojn\u00eb t\u00eb njomjen rreth 10-12 or\u00eb para konsumimit, pasi mund t\u00eb rregullojm\u00eb sasin\u00eb e krip\u00ebs p\u00ebr t\u00eb shtuar. Nga ana tjet\u00ebr, bishtajoret e konservuara ose me tulla p\u00ebrmbajn\u00eb sasi t\u00eb m\u00ebdha kripe: p\u00ebr k\u00ebt\u00eb arsye k\u00ebshillohet q\u00eb t’i shp\u00eblani mir\u00eb para se t’i konsumoni.<\/p>\n

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Fasule t\u00eb thata – 100 g\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Qiqra \u00a0– 100 G\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Thjerza\u2013 100g<\/strong><\/p>\n

Kcal-326\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0kcal-343\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0kcal-319\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Proteine-24 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Proteine-21 g\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Proteine23 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>Yndyr\u00eb 2 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Yndyr\u00eb 6 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Yndyr\u00eb 1 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Karbohidrate 48 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Karbohidrate 47 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Karbohidrate 51\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Fibra18 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Fibra14 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Fibra14 g<\/p>\n

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Bizele 100 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Bath\u00eb 100 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Soje 100g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>kcal 317\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0kcal331\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0kcal430\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Proteina 22 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Proteina21 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Proteina37 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>Yndyr\u00eb 2 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Yndyr\u00eb 2 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Yndyr\u00eb 19 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Karbohidrate 48 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Karbohidrate 53 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Karbohidrate 23 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0Fibra16 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Fibra15 g\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Fibra12 g<\/p>\n

Cili \u00ebsht\u00eb ndryshimi midis proteinave shtazore dhe bimore?<\/strong><\/p>\n

Nj\u00eb diet\u00eb e larmishme dhe e ekuilibruar e tipit mesdhetar duhet t\u00eb p\u00ebrfshij\u00eb konsumimin e bishtajoreve 2-3 her\u00eb n\u00eb jav\u00eb si burim proteinash (kursi i dyt\u00eb ose pjat\u00eb kryesore). Megjithat\u00eb, \u00ebsht\u00eb mir\u00eb q\u00eb proteinat bimore nga bishtajore t\u00eb alternohen me burime t\u00eb tjera proteinash si mishi, peshku, vez\u00ebt, qum\u00ebshti apo derivatet si Grana Padano, t\u00eb cilat p\u00ebrmbajn\u00eb proteina shtazore. Kjo p\u00ebr shkak se proteinat bishtajore kan\u00eb nj\u00eb vler\u00eb biologjike m\u00eb t\u00eb ul\u00ebt se proteinat shtazore, pasi atyre u mungojn\u00eb disa aminoacide t\u00eb r\u00ebnd\u00ebsishme q\u00eb trupi yn\u00eb nuk \u00ebsht\u00eb n\u00eb gjendje t’i prodhoj\u00eb vet\u00eb. Pik\u00ebrisht p\u00ebr k\u00ebt\u00eb arsye proteinat shtazore quhen \u201cproteina fisnike\u201d, pra proteina me vler\u00eb t\u00eb lart\u00eb biologjike.<\/p>\n

Pra, kush d\u00ebshiron t\u00eb ndjek\u00eb nj\u00eb diet\u00eb perimesh, si i z\u00ebvend\u00ebson proteinat shtazore me ato bimore, duke qen\u00eb se ato kan\u00eb nj\u00eb profil \u201ct\u00eb paplot\u00eb\u201d ushqimor p\u00ebr t\u00eb plot\u00ebsuar nevojat tona?<\/p>\n

E thjesht\u00eb: duhet t\u00eb kombinoni proteinat e bishtajoreve me ato t\u00eb drith\u00ebrave, t\u00eb cilat i plot\u00ebsojn\u00eb ato me p\u00ebrmbajtjen e tyre t\u00eb cistein\u00ebs dhe metionin\u00ebs, duke kompozuar t\u00eb ashtuquajturat pjata t\u00eb vetme (p.sh. makarona dhe fasule, oriz dhe thjerr\u00ebza, qiqra, etj.) Me nj\u00eb marrje proteinash (aminoacide) e ngjashme me at\u00eb t\u00eb proteinave shtazore.<\/p>\n

P\u00ebr t\u00eb rritur vler\u00ebn e proteinave t\u00eb pjatave t\u00eb para, si oriz dhe bizele ose minestrone me fasule dhe krutona, mund t\u00eb p\u00ebrdorim 1-2 lug\u00eb gjelle Grana Padano\u00a0 t\u00eb grir\u00eb. Ky djath\u00eb p\u00ebrmban sasin\u00eb m\u00eb t\u00eb madhe t\u00eb kalciumit nd\u00ebr ata q\u00eb konsumohen zakonisht, gjithashtu ofron sasi t\u00eb shk\u00eblqyera proteinash me vler\u00eb t\u00eb lart\u00eb biologjike, t\u00eb kompletuara me t\u00eb 9 aminoacidet esenciale (33 g proteina p\u00ebr 100 g ushqim), vitamina thelb\u00ebsore p\u00ebr sh\u00ebndetin si p.sh. B2 dhe B12 dhe antioksidant\u00eb, t\u00eb cil\u00ebt na mbrojn\u00eb nga sulmi i radikaleve t\u00eb lira, si vitamina A, zinku dhe seleniumi. Grana Padano mund t\u00eb p\u00ebrdoret n\u00eb vend t\u00eb krip\u00ebs, t\u00eb sp\u00ebrkatur n\u00eb pjatat e para, supat dhe puret\u00eb e perimeve.<\/p>\n

N\u00ebse nuk hani mish apo edhe peshk, mund t\u00eb provoni diet\u00ebn (lacto-ovo-vegjetariane), e cila ju ofron 4 menu vegjetariane jo vet\u00ebm t\u00eb balancuara n\u00eb makro dhe mikro ushqyes, por edhe t\u00eb personalizuara p\u00ebr kalorit\u00eb tuaja ditore, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb shmangni shtimin n\u00eb pesh\u00eb. \u00c7do menu \u00ebsht\u00eb plot me pjata unike t\u00eb shijshme dhe t\u00eb shijshme q\u00eb do t’ju b\u00ebjn\u00eb t\u00eb sillni \u00e7do dit\u00eb pak sh\u00ebndet n\u00eb tryez\u00eb.<\/p>\n

A jan\u00eb bishtajoret, proteina apo karbohidrate?<\/strong><\/p>\n

Si\u00e7 tham\u00eb, bishtajoret p\u00ebrmbajn\u00eb nj\u00eb sasi t\u00eb mir\u00eb proteinash bimore, por nuk p\u00ebrb\u00ebhen vet\u00ebm nga proteina: n\u00eb fakt ato sjellin nj\u00eb sasi t\u00eb konsiderueshme karbohidratesh, shum\u00eb m\u00eb t\u00eb larta se ajo proteinike (me p\u00ebrjashtim t\u00eb soj\u00ebs s\u00eb that\u00eb, karbohidratet e s\u00eb cil\u00ebs p\u00ebrmbajtja \u00ebsht\u00eb m\u00eb pak se ajo n\u00eb proteina, por p\u00ebrmban m\u00eb shum\u00eb yndyr\u00eb se t\u00eb gjitha bishtajore). Kjo do t\u00eb thot\u00eb se, n\u00ebse ham\u00eb bishtajore, futim proteina, por dhe mbi t\u00eb gjitha karbohidratet, t\u00eb cilat japin 4 kalori (kcal) p\u00ebr gram.<\/p>\n

Pra, a ju sh\u00ebndoshin bishtajoret?<\/strong><\/p>\n

Jo, asnj\u00eb ushqim nuk ju sh\u00ebndosh n\u00ebse konsumohet n\u00eb sasit\u00eb dhe frekuencat e duhura. Fasulet, qiqrat, thjerr\u00ebzat etj. ato nuk duhet t\u00eb mungojn\u00eb kurr\u00eb n\u00eb tryez\u00ebn ton\u00eb, sepse sjellin shum\u00eb p\u00ebrfitime p\u00ebr sh\u00ebndetin dhe, n\u00ebse lidhen mir\u00eb, mund t\u00eb p\u00ebrb\u00ebjn\u00eb pjata unike t\u00eb balancuara.<\/p>\n

Pjesa e bishtajoreve standarde t\u00eb rekomanduara nga Shoqata Italiane e Ushqyerjes Njer\u00ebzore \u00ebsht\u00eb 150 g p\u00ebr ato t\u00eb fresk\u00ebta, 50 g p\u00ebr ato t\u00eb thata dhe 150 g p\u00ebr ato t\u00eb gatuara ose t\u00eb konservuara, t\u00eb cilat mesatarisht japin 120 kcal.<\/p>\n

I vetmi kund\u00ebrindikacion i bishtajoreve \u00ebsht\u00eb se, tek disa njer\u00ebz, ato mund t\u00eb shkaktojn\u00eb fryrje ose bark t\u00eb fryr\u00eb, sepse p\u00ebrmbajn\u00eb disa karbohidrate jo t\u00eb tretshme.<\/p>\n

P\u00ebr m\u00eb tep\u00ebr, \u00ebsht\u00eb kund\u00ebrindikuar marrja e bishtajoreve n\u00ebse vuani nga favizmi (munges\u00eb gjenetike e enzim\u00ebs glukoz\u00eb-6-fosfat-dehidrogjenaz\u00eb-G6PD). Mungesa e k\u00ebsaj enzime mund\u00ebson nj\u00eb jet\u00eb krejt\u00ebsisht normale dhe n\u00eb p\u00ebrgjith\u00ebsi nuk shkakton ndonj\u00eb shqet\u00ebsim, me kusht q\u00eb personi i prekur t\u00eb mos g\u00eblltis\u00eb fasule apo bizele t\u00eb cilat mund t\u00eb shkaktojn\u00eb anemi hemolitike.<\/p>\n

 <\/p>\n

Fithealth.al<\/strong><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Bishtajoret jan\u00eb bim\u00eb barishtore ose shkurre t\u00eb njohura q\u00eb nga koh\u00ebrat e lashta p\u00ebr fuqin\u00eb e tyre ushqyese. Frutat e tyre, t\u00eb quajtura bishtajore, jan\u00eb “fara” t\u00eb vogla t\u00eb ngr\u00ebnshme q\u00eb rriten t\u00eb grumbulluara brenda bishtajave: ky \u00ebsht\u00eb rasti me fasulet, qiqrat, bizelet, soj\u00ebn dhe thjerr\u00ebzat. Bishtajoret e fresk\u00ebta nuk jan\u00eb gj\u00eb tjet\u00ebr ve\u00e7se fara […]<\/p>\n","protected":false},"author":1,"featured_media":5185,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":{"0":"post-5184","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news-experts"},"yoast_head":"\nBishtajoret, vetit\u00eb dhe p\u00ebrfitimet ushqyese - 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\/05\/08\/bishtajoret-vetite-dhe-perfitimet-ushqyese\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bishtajoret, vetit\u00eb dhe p\u00ebrfitimet ushqyese - Health Mag\" \/>\n<meta property=\"og:description\" content=\"Bishtajoret jan\u00eb bim\u00eb barishtore ose shkurre t\u00eb njohura q\u00eb nga koh\u00ebrat e lashta p\u00ebr fuqin\u00eb e tyre ushqyese. Frutat e tyre, t\u00eb quajtura bishtajore, jan\u00eb “fara” t\u00eb vogla t\u00eb ngr\u00ebnshme q\u00eb rriten t\u00eb grumbulluara brenda bishtajave: ky \u00ebsht\u00eb rasti me fasulet, qiqrat, bizelet, soj\u00ebn dhe thjerr\u00ebzat. 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