Peshku \u00ebsht\u00eb nj\u00eb ushqim q\u00eb shijohet dhe konsumohet n\u00eb mbar\u00eb bot\u00ebn. Sardelet e fresk\u00ebta, duke qen\u00eb nj\u00eb nga m\u00eb t\u00eb sigurtat dhe m\u00eb ushqyeset, jan\u00eb nj\u00eb prej llojeve m\u00eb t\u00eb p\u00eblqyera t\u00eb peshkut. Megjithat\u00eb, t\u00eb gjitha p\u00ebrfitimet e mahnitshme sh\u00ebndet\u00ebsore t\u00eb sardeles mund t\u00eb mos njihen sa duhet. Sardelja \u00ebsht\u00eb nj\u00eb peshk q\u00eb p\u00ebrmban acide yndyrore esenciale me zinxhir t\u00eb gjat\u00eb omega-3, zink dhe vitamina gjithashtu \u00ebsht\u00eb nj\u00eb burim i mir\u00eb i kalciumit dhe i shum\u00eb l\u00ebnd\u00ebve ushqyese t\u00eb tjera kardioprotektive t\u00eb cilat sigurojn\u00eb sh\u00ebndet t\u00eb mir\u00eb t\u00eb zemr\u00ebs dhe ruajn\u00eb presionin e gjakut. Ato jan\u00eb t\u00eb gjithanshme dhe mund t\u00eb shijohen si t\u00eb fresk\u00ebta ose t\u00eb konservuara. P\u00ebr m\u00eb tep\u00ebr, sardelet konsiderohen t\u00eb lira n\u00eb krahasim me llojet e tjera t\u00eb peshkut. P\u00ebr shkak t\u00eb pasuris\u00eb s\u00eb tyre ushqyese, p\u00ebrfshirja e sardeles n\u00eb diet\u00ebn tuaj mund t\u00eb jet\u00eb nj\u00eb zgjedhje e sh\u00ebndetshme e t\u00eb ushqyerit.<\/p>\n
Ju njohim me p\u00ebrfitimet sh\u00ebndet\u00ebsore t\u00eb cilat jan\u00eb mjaft t\u00eb r\u00ebnd\u00ebsishme kur konusmojm\u00eb ose kur sardelet i b\u00ebjm\u00eb pjes\u00eb t\u00eb diet\u00ebs son\u00eb ushqimore.<\/p>\n
T\u00eb pasura me kalcium<\/strong><\/p>\n P\u00ebrmbajtja e kalciumit n\u00eb 100 g sardele \u00ebsht\u00eb e barabart\u00eb me kalciumin q\u00eb gjendet n\u00eb 400 ml qum\u00ebsht. K\u00ebshtu, konsumimi i 2-3 porcioneve sardele n\u00eb jav\u00eb mund t\u00eb jet\u00eb nj\u00eb opsion i mir\u00eb p\u00ebr ata q\u00eb k\u00ebrkojn\u00eb alternativa p\u00ebr t\u00eb konsumuar qum\u00ebsht. Njer\u00ebzit q\u00eb jan\u00eb intolerant\u00eb ndaj laktoz\u00ebs mund t\u00eb p\u00ebrfitojn\u00eb gjithashtu nga p\u00ebrfshirja e sardin\u00ebs n\u00eb vaktet e tyre. P\u00ebrfitimi i shtuar \u00ebsht\u00eb se kalciumi \u00ebsht\u00eb thelb\u00ebsor p\u00ebr sh\u00ebndetin e kockave, dhe 99% e p\u00ebrmbajtjes s\u00eb kalciumit ruhet gjithashtu n\u00eb indet e tyre. Pra, n\u00ebse po k\u00ebrkoni t\u00eb kompensoni p\u00ebrmbajtjen e kalciumit n\u00eb trupin tuaj, sardelet jan\u00eb nj\u00eb shtes\u00eb e shk\u00eblqyer p\u00ebr zgjedhjen tuaj dietike.<\/p>\n T\u00eb dobishme p\u00ebr hipertensionin<\/strong><\/p>\n Sardelet jan\u00eb t\u00eb pasura me aminoacide, si arginina dhe taurina, t\u00eb cilat t\u00eb dyja jan\u00eb efektive p\u00ebr rezistenc\u00ebn kardiometabolike dhe ndaj insulin\u00ebs. Konsumimi i sardeles t\u00eb pakt\u00ebn dy her\u00eb n\u00eb jav\u00eb mund t\u00eb parandaloj\u00eb hipertensionin dhe stresin oksidativ, ve\u00e7an\u00ebrisht te t\u00eb moshuarit. K\u00ebto gjithashtu kan\u00eb nj\u00eb ndikim n\u00eb koagulimin dhe sistemin kardiovaskular. Pra, n\u00ebse shqet\u00ebsimi juaj \u00ebsht\u00eb hipertensioni, mund t\u00eb provoni gjithashtu t\u00eb p\u00ebrfshini sardelet n\u00eb vaktet ushqimore.<\/p>\n P\u00ebrmbajtja e lart\u00eb e proteinave<\/strong><\/p>\n Sardelet jan\u00eb nj\u00eb burim i mir\u00eb proteinash dhe p\u00ebrmbajn\u00eb proteina leht\u00ebsisht t\u00eb tretshme q\u00eb p\u00ebrmbajn\u00eb t\u00eb gjitha aminoacidet. P\u00ebr shkak t\u00eb pasuris\u00eb s\u00eb tyre proteinike, ato jan\u00eb t\u00eb mira p\u00ebr mir\u00ebqenien fizike dhe mendore, duke p\u00ebrfshir\u00eb reduktimin e s\u00ebmundjeve koronare t\u00eb zemr\u00ebs dhe goditjeve n\u00eb tru.<\/p>\n Anti-inflamator<\/strong><\/p>\n Sardelet p\u00ebrmbajn\u00eb yndyr\u00eb t\u00eb lart\u00eb omega-3 dhe kan\u00eb veti anti-inflamatore si dhe antioksidante q\u00eb rrisin rrjedhshm\u00ebrin\u00eb e membran\u00ebs, rrisin numrin e receptor\u00ebve t\u00eb insulin\u00ebs. N\u00eb fakt, sardelet konsiderohen nd\u00ebr disa nga ushqimet m\u00eb t\u00eb mira anti-inflamatore.<\/p>\n P\u00ebrmir\u00ebson nivelet e kolesterolit<\/strong><\/p>\n Vaji i sardeles \u00ebsht\u00eb provuar t\u00eb jet\u00eb mjaft efektiv n\u00eb p\u00ebrmir\u00ebsimin e niveleve t\u00eb kolesterolit. N\u00ebse keni probleme me kolesterolin, sardelet jan\u00eb zgjidhja e duhur.<\/p>\n Kontroll i obezitetit<\/strong><\/p>\n P\u00ebr shkak t\u00eb pasuris\u00eb s\u00eb tyre me aminoacide thelb\u00ebsore, sardelet mund t\u00eb kontribuojn\u00eb n\u00eb humbjen e pesh\u00ebs dhe reduktimin e lipideve, dhe nga ana tjet\u00ebr, t\u00eb minimizojn\u00eb komplikimet q\u00eb lidhen me obezitetin.<\/p>\n T\u00eb pasura me kalium<\/strong><\/p>\n Sardelet konsiderohen si nj\u00eb burim i r\u00ebnd\u00ebsish\u00ebm i kaliumit. P\u00ebrve\u00e7 normalizimit t\u00eb presionit t\u00eb gjakut, ato konsiderohen gjithashtu efektive p\u00ebr nxitjen e relaksimit muskulor vaskular. Pra, tani keni gjetur nj\u00eb burim tjet\u00ebr t\u00eb mir\u00eb t\u00eb kaliumit.<\/p>\n T\u00eb pasura me hekur<\/strong><\/p>\n Sardelet p\u00ebrmbajn\u00eb nj\u00eb sasi t\u00eb madhe hekuri. Ato konsiderohen efektive p\u00ebr njer\u00ebzit q\u00eb nuk duan t\u00eb konsumojn\u00eb mish. P\u00ebrve\u00e7 k\u00ebsaj, sardelet konsiderohen mjaft t\u00eb dobishme p\u00ebr menaxhimin e s\u00ebmundjeve koronare t\u00eb zemr\u00ebs, d\u00ebshtimit t\u00eb zemr\u00ebs, hipertensionit pulmonar si dhe s\u00ebmundjeve t\u00eb tjera kronike.<\/p>\n","protected":false},"excerpt":{"rendered":" Peshku \u00ebsht\u00eb nj\u00eb ushqim q\u00eb shijohet dhe konsumohet n\u00eb mbar\u00eb bot\u00ebn. Sardelet e fresk\u00ebta, duke qen\u00eb nj\u00eb nga m\u00eb t\u00eb sigurtat dhe m\u00eb ushqyeset, jan\u00eb nj\u00eb prej llojeve m\u00eb t\u00eb p\u00eblqyera t\u00eb peshkut. Megjithat\u00eb, t\u00eb gjitha p\u00ebrfitimet e mahnitshme sh\u00ebndet\u00ebsore t\u00eb sardeles mund t\u00eb mos njihen sa duhet. Sardelja \u00ebsht\u00eb nj\u00eb peshk q\u00eb p\u00ebrmban acide […]<\/p>\n","protected":false},"author":2,"featured_media":5692,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[105,11],"tags":[],"class_list":{"0":"post-5691","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food-diet","8":"category-living-healthy"},"yoast_head":"\n