Shporta jone \u00a0perfshin nj\u00eb s\u00ebr\u00eb frutash\u00a0 q\u00eb mbushin dyqanet tona ushqimore gjat\u00eb gjith\u00eb vitit. Ato vijn\u00eb n\u00eb t\u00eb gjitha madh\u00ebsit\u00eb, format dhe ngjyrat dhe t\u00eb gjith\u00eb kemi d\u00ebgjuar p\u00ebr pes\u00eb racionet e rekomanduara t\u00eb frutave dhe perimeve n\u00eb dit\u00eb. Pra, p\u00ebr \u00e7far\u00eb po i ham\u00eb? Dhe si ndryshon vlera ushqyese midis frutave? A ka ndonj\u00eb ndryshim midis frutave t\u00eb plota kundrejt l\u00ebngut \u00a0t\u00eb fresk\u00ebt?<\/p>\n
Dallimet midis frutave<\/p>\n
Ashtu si ushqimet e tjera, fruta t\u00eb ndryshme kan\u00eb vlera t\u00eb ndryshme ushqyese. N\u00eb p\u00ebrgjith\u00ebsi, frutat e plota jan\u00eb burime t\u00eb mira t\u00eb fibrave, nd\u00ebrsa l\u00ebngjet e frutave nuk jan\u00eb. Dhe nj\u00eb filxhan l\u00ebng frutash, madje edhe l\u00ebng frutash 100%, ka shum\u00eb m\u00eb shum\u00eb sheqer sesa nj\u00eb cop\u00eb ose nj\u00eb porcion me fruta t\u00eb plota. P\u00ebrve\u00e7 k\u00ebsaj, frutat e plota japin ndjesine e ngopjes \u00a0m\u00eb shum\u00eb se l\u00ebngjet. Frutat dhe perimet, \u00ebsht\u00eb m\u00eb mir\u00eb t’i hani ato (t\u00eb plota) sesa t\u00eb pini (l\u00ebng). Sidoqoft\u00eb, nuk duhet t\u00eb shmangni plot\u00ebsisht pirjen e l\u00ebngjeve – n\u00ebse \u00ebsht\u00eb 100% l\u00ebng – por duhet t\u00eb kufizoni konsumin n\u00eb jo m\u00eb shum\u00eb se 100 deri n\u00eb 250 ml n\u00eb dit\u00eb.<\/p>\n
Ne dyqane mund te gjeni \u00a0nj\u00eb shum\u00ebllojshm\u00ebri frutash t\u00eb ngrira. K\u00ebto shpesh shiten t\u00eb q\u00ebruara \u00a0dhe t\u00eb prera (si mango), gj\u00eb q\u00eb \u00ebsht\u00eb e p\u00ebrshtatshme dhe shpesh m\u00eb pak e shtrenjt\u00eb se frutat e fresk\u00ebta. Frutat e ngrira zakonisht mblidhen dhe ngrihen shpejt, prandaj l\u00ebnd\u00ebt ushqyese ruhen mir\u00eb. P\u00ebr m\u00eb tep\u00ebr, disa fruta t\u00eb stin\u00ebs si boronicat jan\u00eb leht\u00ebsisht t\u00eb disponueshme n\u00eb form\u00eb t\u00eb ngrir\u00eb. \u00c7el\u00ebsi i p\u00ebrzgjedhjes \u00ebsht\u00eb t\u00eb zgjidhni fruta t\u00eb thjeshta t\u00eb ngrira pa sheqer t\u00eb shtuar.<\/p>\n
Ka nj\u00eb s\u00ebr\u00eb frutash q\u00eb jan\u00eb n\u00eb dispozicion n\u00eb form\u00eb t\u00eb thar\u00eb, t\u00eb tilla si rrush i that\u00eb, kajsi dhe ananas. Ato gjithashtu kan\u00eb vlera t\u00eb mira ushqyese, ruhen p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb, jan\u00eb t\u00eb p\u00ebrshtatshme p\u00ebr t’u mbajtur dhe kan\u00eb shum\u00eb kalori, duke i b\u00ebr\u00eb ato t\u00eb preferuara p\u00ebr alpinist\u00ebt dhe kampist\u00ebt. Megjithat\u00eb, disa shpesh kan\u00eb sheqer t\u00eb shtuar n\u00eb procesin e tharjes, ve\u00e7an\u00ebrisht mango dhe ananasi. Boronicat e thata pothuajse gjithmon\u00eb kan\u00eb sheqer t\u00eb shtuar, pasi ato jan\u00eb \u00a0shum\u00eb t\u00eb tharta. Edhe p\u00ebr ato pa sheqer t\u00eb shtuar, duke \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 q\u00ebn\u00eb t\u00eb vogla dhe t\u00eb \u00ebmbla e b\u00ebjn\u00eb mjaft t\u00eb leht\u00eb p\u00ebr t\u00eb ngr\u00ebn\u00eb shum\u00eb\u00a0 dhe kalorit\u00eb mund t\u00eb shtohen shpejt.<\/p>\n
Disa fruta t\u00eb thata si rrushi i that\u00eb dhe kajsit\u00eb trajtohen gjithashtu me dioksid squfuri p\u00ebr t\u00eb ruajtur freskin\u00eb dhe ngjyr\u00ebn. P\u00ebr shumic\u00ebn e njer\u00ebzve kjo nuk \u00ebsht\u00eb shqet\u00ebsuese; megjithat\u00eb, disa individ\u00eb jan\u00eb t\u00eb ndjesh\u00ebm, ve\u00e7an\u00ebrisht ata me astm\u00eb. Trajtimi me dioksid squfuri \u00ebsht\u00eb etiketuar n\u00eb paketim, k\u00ebshtu q\u00eb nuk \u00ebsht\u00eb e v\u00ebshtir\u00eb t\u00eb shmanget n\u00ebse \u00ebsht\u00eb e nevojshme.<\/p>\n
Po n\u00eb lidhje me blerjet organike?<\/p>\n
Ne kemi shum\u00eb zgjedhje kur b\u00ebhet fjal\u00eb p\u00ebr frutat organike dhe t\u00eb kultivuara, qofshin ato t\u00eb fresk\u00ebta, t\u00eb ngrira apo t\u00eb thata. Nga pik\u00ebpamja ushqimore, nuk ka ndonj\u00eb dallim p\u00ebr t\u00eb zgjedhur nj\u00ebr\u00ebn apo tjetr\u00ebn, megjith\u00ebse konsumator\u00ebt mund t\u00eb zgjedhin nj\u00ebrin mbi tjetrin bazuar n\u00eb praktikat bujq\u00ebsore dhe ndikimin mjedisor. Disa fruta kan\u00eb tendenc\u00eb t\u00eb ken\u00eb m\u00eb shum\u00eb pesticide t\u00eb mbetura se t\u00eb tjerat, dhe gjithmon\u00eb rekomandohet q\u00eb t’i lani frutat t\u00ebr\u00ebsisht p\u00ebrpara se ti hani.<\/p>\n
Dallimet n\u00eb vlerat ushqyese<\/p>\n
Fruta t\u00eb ndryshme jan\u00eb burime t\u00eb mira t\u00eb l\u00ebnd\u00ebve ushqyese. Agrumet jan\u00eb t\u00eb pasura me vitamin\u00eb C \u00a0dhe frutat e tjera jan\u00eb gjithashtu burime t\u00eb mira t\u00eb l\u00ebnd\u00ebve ushqyese. Disa shembuj m\u00eb posht\u00eb:<\/p>\n
<\/p>\n
| L\u00ebnd\u00eb ushqyese<\/p>\n <\/td>\n | Funksionet kryesore<\/p>\n <\/td>\n | Burime t\u00eb mira frutash<\/p>\n <\/td>\n<\/tr>\n |
| Kaliumi<\/p>\n <\/td>\n | Bilanci i l\u00ebngjeve dhe elektroliteve, duke ruajtur presionin e sh\u00ebndetsh\u00ebm t\u00eb gjakut<\/p>\n <\/td>\n | portokall, mjedra, banane, qershi, shege, pjepri, avokado<\/p>\n <\/td>\n<\/tr>\n |
| hekuri<\/p>\n <\/td>\n | formimi i qelizave t\u00eb kuqe t\u00eb gjakut, rritja e trurit tek f\u00ebmij\u00ebt<\/p>\n <\/td>\n | kajsi t\u00eb thata, rrush t\u00eb that\u00eb<\/p>\n <\/td>\n<\/tr>\n |
| vitamin\u00eb C<\/p>\n <\/td>\n | ruajtja e sistemit imunitar t\u00eb sh\u00ebndetsh\u00ebm, sh\u00ebrimi i plag\u00ebve, antioksidant<\/p>\n <\/p>\n <\/td>\n | agrumet, luleshtrydhet, kivi<\/p>\n <\/td>\n<\/tr>\n |
| folat<\/p>\n <\/td>\n | Sinteza e ADN-s\u00eb, formimi i qelizave t\u00eb kuqe t\u00eb gjakut, zhvillimi i hersh\u00ebm i tubit nervor n\u00eb fetus<\/p>\n <\/td>\n | portokall, mango, avokado<\/p>\n <\/td>\n<\/tr>\n |
| vitamin\u00eb A<\/p>\n <\/td>\n | shikimi \u00a0nat\u00ebn, rritja e qelizave, funksioni imunitar<\/p>\n <\/td>\n | pjep\u00ebr<\/p>\n <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n <\/p>\n P\u00ebrve\u00e7 l\u00ebnd\u00ebve ushqyese t\u00eb m\u00ebsip\u00ebrme, disa fruta jan\u00eb gjithashtu t\u00eb pasura me flavonoide. Ky \u00ebsht\u00eb nj\u00eb grup i larmish\u00ebm p\u00ebrb\u00ebr\u00ebsish, disa prej t\u00eb cil\u00ebve jan\u00eb antioksidant\u00eb t\u00eb fuqish\u00ebm q\u00eb mbrojn\u00eb kund\u00ebr d\u00ebmtimit oksidativ dhe mund t\u00eb zvog\u00eblojn\u00eb rrezikun e s\u00ebmundjeve t\u00eb caktuara si s\u00ebmundjet kardiovaskulare dhe diabeti. N\u00eb ve\u00e7anti agrumet, te cilat permbajne\u00a0 flavanone dhe manaferrat, boronicat dhe qershit\u00eb permbajne \u00a0flavonoide .<\/p>\n Pra, \u00e7far\u00eb frutash duhet t\u00eb ham\u00eb?<\/p>\n Si\u00e7 mund ta shihni, nuk ka asnj\u00eb frut q\u00eb i ka t\u00eb gjitha l\u00ebnd\u00ebt ushqyese, k\u00ebshtu q\u00eb ngr\u00ebnia e nj\u00eb shum\u00ebllojshm\u00ebrie \u00ebsht\u00eb \u00e7el\u00ebsi i sh\u00ebndetit t\u00eb mir\u00eb. Provoni di\u00e7ka t\u00eb re! Shumica e t\u00eb rriturve duhet t\u00eb han\u00eb ngjyra t\u00eb ndryshme p\u00ebr rreth 2 gota n\u00eb dit\u00eb. Jepini p\u00ebrpar\u00ebsi frutave t\u00eb plota mbi l\u00ebngun. Hani at\u00eb q\u00eb \u00ebsht\u00eb n\u00eb sezon, pasi do t\u00eb jet\u00eb m\u00eb e lir\u00eb. Dhe shijoni frutat tuaja: p\u00ebr t\u00eb vler\u00ebsuar plot\u00ebsisht er\u00ebn, struktur\u00ebn dhe shijen. Ju b\u00ebft\u00eb mir\u00eb!<\/p>\n <\/p>\n |