{"id":6102,"date":"2023-11-07T14:42:20","date_gmt":"2023-11-07T13:42:20","guid":{"rendered":"https:\/\/healthmag.al\/?p=6102"},"modified":"2023-11-07T14:42:20","modified_gmt":"2023-11-07T13:42:20","slug":"vlerat-e-jashtezakonshme-ushqyese-te-farave-te-susamit","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/11\/07\/vlerat-e-jashtezakonshme-ushqyese-te-farave-te-susamit\/","title":{"rendered":"Vlerat e jasht\u00ebzakonshme ushqyese t\u00eb farave t\u00eb susamit"},"content":{"rendered":"

Farat e susamit<\/a>\u00a0jan\u00eb ndoshta nj\u00eb prej farave m\u00eb t\u00eb zakonshme t\u00eb konsumuara nga njer\u00ebzit n\u00eb t\u00eb gjith\u00eb bot\u00ebn. T\u00eb rritura kryesisht n\u00eb rajonet tropikale, k\u00ebto gjenden n\u00eb bishtajat e bim\u00ebs s\u00eb susamit. Nga familja e Pedaliaceae, ato vijn\u00eb n\u00eb nj\u00eb larmi ngjyrash, t\u00eb bardha, t\u00eb verdha dhe t\u00eb zeza. Farat e bardha t\u00eb susamit p\u00ebrdoren n\u00eb gatim dhe pjekje, nd\u00ebrsa e zeza p\u00ebrdoren n\u00eb kuzhinat aziatike.<\/p>\n

T\u00eb gjitha llojet e farave t\u00eb susamit jan\u00eb t\u00eb mbushura me yndyrna t\u00eb sh\u00ebndetshme, duke p\u00ebrfshir\u00eb yndyrnat e pangopura dhe t\u00eb ngopura, t\u00eb cilat kontribuojn\u00eb n\u00eb sh\u00ebndetin e zemr\u00ebs dhe mir\u00ebqenien e p\u00ebrgjithshme. Megjithat\u00eb, farat e bardha t\u00eb susamit kan\u00eb p\u00ebrmbajtje t\u00eb lart\u00eb hekuri, nd\u00ebrsa ato t\u00eb zeza p\u00ebrdoren m\u00eb s\u00eb shumti si vaj ushqimor, jan\u00eb m\u00eb t\u00eb shijshme me arom\u00eb m\u00eb t\u00eb fort\u00eb dhe kryesisht p\u00ebrdoren p\u00ebr q\u00ebllime mjek\u00ebsore.<\/p>\n

Farat e susamit jan\u00eb t\u00eb pasura me proteina me baz\u00eb bimore, fibra dietike dhe nj\u00eb s\u00ebr\u00eb vitaminash dhe mineralesh. Ato p\u00ebrmbajn\u00eb sasi t\u00eb dukshme t\u00eb kalciumit, magnezit, hekurit, zinkut dhe vitamin\u00ebs E, nd\u00ebr t\u00eb tjera. Disa nga p\u00ebrfitimet e tyre dhe vlerat e pasura ushqyese jan\u00eb:<\/p>\n

1. Mund t\u2019ju ndihmoj\u00eb t\u00eb mbani zemr\u00ebn tuaj t\u00eb sh\u00ebndetshme<\/strong><\/h3>\n

Farat e susamit jan\u00eb t\u00eb ngarkuara me yndyrna t\u00eb sh\u00ebndetshme. Acidet yndyrore Omega-3 dhe Omega-6 jan\u00eb lidhur me reduktimin e s\u00ebmundjeve kardiovaskulare pasi ato ulin kolesterolin e keq dhe trigliceridet dhe rrisin kolesterolin e mir\u00eb, duke e mbajtur zemr\u00ebn tuaj aktive dhe t\u00eb sh\u00ebndetshme. Sipas studimit, ngr\u00ebnia e yndyrave t\u00eb sh\u00ebndetshme ul nivelin e p\u00ebrgjithsh\u00ebm t\u00eb kolesterolit dhe rrezikun e zhvillimit t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs. Lignanet dhe fitosterolet e pranishme n\u00eb farat e susamit mund t\u00eb ndihmojn\u00eb gjithashtu n\u00eb uljen e niveleve t\u00eb kolesterolit n\u00eb gjak.<\/p>\n

2. Mund t\u00eb ndihmoj\u00eb n\u00eb p\u00ebrmir\u00ebsimin e tretjes<\/strong><\/h3>\n

Farat e susamit jan\u00eb t\u00eb pasura me fibra dietike dhe ndihmojn\u00eb n\u00eb parandalimin e kapsll\u00ebkut. Fibrat thithin ujin teksa kalon p\u00ebrmes sistemit tret\u00ebs. Kjo nxit l\u00ebvizjet e rregullta t\u00eb zorr\u00ebve dhe parandalon shqet\u00ebsimin dhe komplikimet e mundshme q\u00eb lidhen me kapsll\u00ebkun. Fibra e patretshme, e gjetur n\u00eb farat e susamit, vepron si nj\u00eb laksativ natyral, duke nxitur rregullsin\u00eb dhe duke parandaluar zhvillimin e kushteve si hemorroidet dhe divertikulitin. Fibrat ndihmojn\u00eb n\u00eb ruajtjen e sh\u00ebndetit optimal t\u00eb zorr\u00ebve dhe sigurojn\u00eb q\u00eb l\u00ebnd\u00ebt ushqyese t\u00eb absorbohen dhe t\u00eb p\u00ebrdoren n\u00eb m\u00ebnyr\u00eb efikase nga trupi.<\/p>\n

3. Mund t\u00eb ndihmoj\u00eb n\u00eb uljen e presionit t\u00eb gjakut<\/strong><\/h3>\n

Presioni i lart\u00eb i gjakut \u00ebsht\u00eb nj\u00eb gjendje alarmante q\u00eb mund t\u00eb shkaktoj\u00eb s\u00ebmundje t\u00eb zemr\u00ebs dhe goditje n\u00eb tru. Farat e susamit jan\u00eb nj\u00eb burim i mir\u00eb i magnezit, nj\u00eb mineral q\u00eb luan nj\u00eb rol n\u00eb rregullimin e presionit t\u00eb gjakut. Ndihmon n\u00eb relaksimin dhe zgjerimin e en\u00ebve t\u00eb gjakut dhe n\u00eb uljen e tensionit.\u00a0\u00a0N\u00eb fakt, farat e susamit p\u00ebrmbajn\u00eb yndyrna t\u00eb sh\u00ebndetshme, vitamina, minerale dhe fibra. K\u00ebto gj\u00ebra jan\u00eb n\u00eb fakt t\u00eb dobishme p\u00ebr ata me hipertension.<\/p>\n

N\u00eb nj\u00eb studim t\u00eb ve\u00e7ant\u00eb, individ\u00ebve t\u00eb diagnostikuar me presion t\u00eb lart\u00eb t\u00eb gjakut iu dha nj\u00eb doz\u00eb ditore prej 2.5 gram fara susami t\u00eb zez\u00eb pluhur n\u00eb form\u00ebn e kapsulave. Pas nj\u00eb periudhe prej nj\u00eb muaji, k\u00ebta individ\u00eb shfaq\u00ebn nj\u00eb r\u00ebnie t\u00eb dukshme prej 6% t\u00eb presionit t\u00eb tyre sistolik t\u00eb gjakut.<\/p>\n

4. Ndihmojn\u00eb n\u00eb forcimin e kockave<\/strong><\/h3>\n

Farat e susamit, si nj\u00eb fuqi minerale, ndihmojn\u00eb n\u00eb ruajtjen e sh\u00ebndetit optimal t\u00eb kockave. Shum\u00eb t\u00eb pasura me kalcium, k\u00ebto fara sh\u00ebrbejn\u00eb si nj\u00eb burim i fort\u00eb p\u00ebr kocka t\u00eb sh\u00ebndetshme, nd\u00ebrsa magnezi nga farat mb\u00ebshtet densitetin e kockave dhe ruan struktur\u00ebn. Nga ana tjet\u00ebr, zinku ndihmon n\u00eb prodhimin e kolagjenit, i cili \u00ebsht\u00eb jetik p\u00ebr sh\u00ebndetin e kockave.<\/p>\n

Megjithat\u00eb, farat e susamit p\u00ebrmbajn\u00eb gjithashtu p\u00ebrb\u00ebr\u00ebs natyral\u00eb si oksalatet dhe fitatet q\u00eb reduktojn\u00eb p\u00ebrthithjen e k\u00ebtyre mineraleve; prandaj, p\u00ebr t\u00eb shmangur q\u00eb kjo t\u00eb ndodh\u00eb, mund t\u00eb provoni t\u2019i njomni, t\u2019i pjekni ose t\u2019i mbini farat p\u00ebrpara konsumimit.<\/p>\n

5. Mund t\u00eb kontrolloj\u00eb nivelet e sheqerit n\u00eb gjak<\/strong><\/h3>\n

P\u00ebrmbajtja e fibrave n\u00eb farat e susamit luan nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb ruajtjen e niveleve t\u00eb sheqerit n\u00eb gjak. Fibrat ngadal\u00ebsojn\u00eb p\u00ebrthithjen e karbohidrateve, duke parandaluar nj\u00eb rritje t\u00eb shpejt\u00eb t\u00eb niveleve t\u00eb sheqerit. \u00cbsht\u00eb gjithashtu i pasur me yndyrna dhe proteina t\u00eb sh\u00ebndetshme, si\u00e7 u p\u00ebrmend m\u00eb lart, t\u00eb cilat gjithashtu ngadal\u00ebsojn\u00eb tretjen dhe i japin trupit koh\u00eb p\u00ebr t\u00eb l\u00ebshuar glukoz\u00ebn n\u00eb qarkullimin e gjakut.<\/p>\n","protected":false},"excerpt":{"rendered":"

Farat e susamit\u00a0jan\u00eb ndoshta nj\u00eb prej farave m\u00eb t\u00eb zakonshme t\u00eb konsumuara nga njer\u00ebzit n\u00eb t\u00eb gjith\u00eb bot\u00ebn. T\u00eb rritura kryesisht n\u00eb rajonet tropikale, k\u00ebto gjenden n\u00eb bishtajat e bim\u00ebs s\u00eb susamit. Nga familja e Pedaliaceae, ato vijn\u00eb n\u00eb nj\u00eb larmi ngjyrash, t\u00eb bardha, t\u00eb verdha dhe t\u00eb zeza. Farat e bardha t\u00eb susamit p\u00ebrdoren […]<\/p>\n","protected":false},"author":2,"featured_media":6103,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[105,7,11],"tags":[],"class_list":{"0":"post-6102","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food-diet","8":"category-health","9":"category-living-healthy"},"yoast_head":"\nVlerat e jasht\u00ebzakonshme ushqyese t\u00eb farave t\u00eb susamit - 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\/11\/07\/vlerat-e-jashtezakonshme-ushqyese-te-farave-te-susamit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vlerat e jasht\u00ebzakonshme ushqyese t\u00eb farave t\u00eb susamit - Health Mag\" \/>\n<meta property=\"og:description\" content=\"Farat e susamit\u00a0jan\u00eb ndoshta nj\u00eb prej farave m\u00eb t\u00eb zakonshme t\u00eb konsumuara nga njer\u00ebzit n\u00eb t\u00eb gjith\u00eb bot\u00ebn. 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T\u00eb rritura kryesisht n\u00eb rajonet tropikale, k\u00ebto gjenden n\u00eb bishtajat e bim\u00ebs s\u00eb susamit. Nga familja e Pedaliaceae, ato vijn\u00eb n\u00eb nj\u00eb larmi ngjyrash, t\u00eb bardha, t\u00eb verdha dhe t\u00eb zeza. 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