Nga Krishtlindjet deri n\u00eb nat\u00ebn e Vitit t\u00eb Ri, mes darkave dhe drekave familjare, me t\u00eb af\u00ebrmit, miqt\u00eb dhe festat e shoq\u00ebris\u00eb, tryezat mbushen me \u00ebmb\u00eblsira. Gjat\u00eb k\u00ebsaj periudhe \u00ebsht\u00eb e leht\u00eb t\u00eb konsumoni shum\u00eb sheqer dhe t\u00eb tejkaloni shum\u00eb sasin\u00eb q\u00eb duhet t\u00eb ham\u00eb n\u00eb dit\u00eb. T\u00eb shijojm\u00eb \u00ebmb\u00eblsirat e Krishtlindjeve pa shtuar pesh\u00eb apo pa pasur probleme sh\u00ebndet\u00ebsore \u00ebsht\u00eb e mundur, por vet\u00ebm n\u00ebse e dim\u00eb sa sheqer p\u00ebrmbajn\u00eb dhe n\u00ebse p\u00ebrpiqemi te vendosim nj\u00eb ekuilib\u00ebr.<\/p>\n
Shum\u00eb sheqer \u00ebsht\u00eb e d\u00ebmshme<\/p>\n
Sheqernat e tep\u00ebrta t\u00eb p\u00ebrpunuara jan\u00eb t\u00eb d\u00ebmshme p\u00ebr sh\u00ebndetin, qofshin ato natyralisht t\u00eb pranishme n\u00eb fruta, mjalt\u00eb, shurupe, l\u00ebngje frutash ose t\u00eb ashtuquajturat sheqerna t\u00eb rafinuara si sheqeri i bardh\u00eb, fruktoza dhe glukoza, t\u00eb shtuara n\u00eb p\u00ebrgatitjet industriale.<\/p>\n
Sipas OBSH-s\u00eb (Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb), sheqernat e tep\u00ebrta shoq\u00ebrohen me kushte t\u00eb ndryshme patologjike, duke p\u00ebrfshir\u00eb obezitetin, diabetin e tipit 2 dhe s\u00ebmundjet kardiovaskulare.<\/p>\n
P\u00ebr k\u00ebt\u00eb arsye, OBSH rekomandon q\u00eb t\u00eb rriturit dhe f\u00ebmij\u00ebt t\u00eb mos e kalojn\u00eb marrjen ditore t\u00eb sheqernave te p\u00ebrpunuara n\u00eb m\u00eb shum\u00eb se 10% t\u00eb k\u00ebrkes\u00ebs ditore p\u00ebr energji, mund\u00ebsisht 5%.<\/p>\n
Por, sa sheqer duhet t\u00eb ham\u00eb?<\/p>\n
P\u00ebr t’u pajtuar me rekomandimet e OBSH-s\u00eb, s\u00eb pari duhet t\u00eb dini se sa energji konsumoni n\u00eb kalori n\u00eb dit\u00eb.<\/p>\n
N\u00ebse nevoja mesatare ditore e energjis\u00eb \u00ebsht\u00eb 2000 kalori (kcal), jo m\u00eb shum\u00eb se 10%, duhet t\u00eb jet\u00eb konsumi i sheqernave, pra n\u00ebse nevoja mesatare ditore \u00ebsht\u00eb 2000 kcal, 200 kcal\/dit\u00eb sheqer mund t\u00eb jen\u00eb t\u00eb lejueshme t\u00eb merren. Duke qen\u00eb se nj\u00eb gram sheqer jep 4 kcal, duhet t\u00eb ham\u00eb maksimumi 50 gram t\u00eb sheqernave t\u00eb rafinuara. Marrja e tij do t\u00eb reduktohej n\u00eb 25 g n\u00ebse vendosim nj\u00eb kufi prej 5%.<\/p>\n
Duke pasur parasysh se sheqernat gjenden edhe n\u00eb ushqime t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin si frutat, qum\u00ebshti dhe derivate t\u00eb tjera, thelb\u00ebsore n\u00eb nj\u00eb diet\u00eb t\u00eb ekuilibruar, \u00ebsht\u00eb t\u00eb mos e teproni gjat\u00eb festave me \u00ebmb\u00eblsirat tradicionale t\u00eb pasura me sheqerna t\u00eb p\u00ebrpunuar dhe gjithashtu n\u00eb ushqime t\u00eb pasura n\u00eb sheqerna t\u00eb thjeshta.<\/p>\n
N\u00eb \u00ebmb\u00eblsirat e festave, sheqernat e thjeshta, jo thjesht t\u00eb shtuara, jan\u00eb t\u00eb pranishme n\u00eb sasi t\u00eb m\u00ebdha, pasi ato gjenden natyrsh\u00ebm n\u00eb ushqime t\u00eb p\u00ebrdorura gjer\u00ebsisht: fruta t\u00eb \u00ebmb\u00eblsuara, fiq t\u00eb that\u00eb, hurma etj.<\/p>\n
K\u00ebshillat qe duhet t\u00eb ndiqni p\u00ebr t\u00eb mos hequr dor\u00eb nga k\u00ebnaq\u00ebsit\u00eb e marrjes se \u00ebmb\u00eblsirave gjat\u00eb pushimeve jan\u00eb si m\u00eb poshte:<\/p>\n
1- Mundohuni t\u00eb kufizoni \u00ebmb\u00eblsirat jo vet\u00ebm gjat\u00eb festave t\u00eb Krishtlindjeve (25 dhe 31 dhjetor dhe 6 janar); n\u00eb supermarkete \u00ebmb\u00eblsirat e festave mund t\u00eb gjenden nga tetori deri n\u00eb fund t\u00eb janarit, kjo \u00e7on n\u00eb konsumimin e tyre disa jav\u00eb para dhe pas festave me nj\u00eb ndikim t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb sh\u00ebndetin ton\u00eb. V\u00ebmendje e ve\u00e7ant\u00eb duhet t’i kushtohet n\u00ebse tashm\u00eb jeni mbipesh\u00eb ose obez: n\u00eb nj\u00eb koh\u00eb t\u00eb shkurt\u00ebr mund t\u00eb shtoni shum\u00eb kilogram\u00eb.<\/p>\n
2- Blini dhe konsumoni \u00ebmb\u00eblsira t\u00eb cil\u00ebsis\u00eb s\u00eb lart\u00eb, lexoni etiketat, shmangni ato q\u00eb jan\u00eb shum\u00eb t\u00eb p\u00ebrpunuara me yndyrna trans, t\u00eb hidrogjenizuara dhe t\u00eb pasura me konservues, preferoni ato me l\u00ebnd\u00eb t\u00eb par\u00eb cil\u00ebsore.<\/p>\n
3- Gjithmon\u00eb rekomandohet t\u00eb p\u00ebrgatisni n\u00eb sht\u00ebpi \u00ebmb\u00eblsirat e festave nga p\u00ebrb\u00ebr\u00ebs t\u00eb fresk\u00ebt.<\/p>\n
4- Hani pjes\u00eb t\u00eb vogla dhe shijojini ato ngadal\u00eb; Ndarja n\u00eb porcione m\u00eb t\u00eb vogla \u00ebsht\u00eb nj\u00eb strategji e shk\u00eblqyer.<\/p>\n
5- Shmangni ngr\u00ebnien e \u00ebmb\u00eblsir\u00ebs n\u00eb fund t\u00eb vaktit; mund t\u00eb konsumoni panetone, pandoro, nj\u00eb cannoli ose lloje \u00ebmb\u00eblsirash t\u00eb tjera n\u00eb momente t\u00eb ndryshme t\u00eb dit\u00ebs. Kufizoni \u00ebmb\u00eblsirat tep\u00ebr t\u00eb p\u00ebrpunuara pas vakteve.<\/p>\n
\u00cbmb\u00eblsirat dhe nj\u00eb m\u00ebnyr\u00eb jetese e sh\u00ebndetshme<\/p>\n
N\u00eb kuadrin e nj\u00eb diete t\u00eb ekuilibruar, \u00ebmb\u00eblsirat nuk jan\u00eb t\u00eb ndaluara, ve\u00e7an\u00ebrisht gjat\u00eb festave, prandaj \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb p\u00ebrpiqeni t\u00eb mos e tejkaloni bilancin e energjis\u00eb dhe t\u00eb shmangni shtimin n\u00eb pesh\u00eb, t\u00eb reduktoni ushqimet e tjera si dhe t\u00eb hani \u00ebmb\u00eblsirat me moderim. Mos harroni se n\u00eb nj\u00eb jav\u00eb mund t\u00eb merrni disa kalori m\u00eb shum\u00eb se\u00e7 duhet dhe t\u00eb grumbulloni yndyr\u00eb (trigliceride): \u00ebmb\u00eblsirat duhet t\u00eb kufizohen dhe t\u00eb p\u00ebrfshihen n\u00eb nj\u00eb kontekst t\u00eb zakoneve t\u00eb jetes\u00ebs s\u00eb sh\u00ebndetshme q\u00eb p\u00ebrfshijn\u00eb aktivitetin e rregullt fizik.<\/p>\n
Ushqimi i duhur ju ndihmon t\u00eb mos e teproni me ushqimet me sheqer. P\u00ebr ushqimin e duhur, p\u00ebrfshini n\u00eb diet\u00ebn tuaj; karbohidratet komplekse nga makaronat, buka dhe drith\u00ebrat, ndoshta mielli integral, frutat, perimet, burimet e proteinave pa yndyr\u00eb si bishtajoret, mishi i bardh\u00eb, peshku, qum\u00ebshti, produktet e qum\u00ebshtit dhe djathrat.<\/p>\n
S\u00eb fundi, mos e neglizhoni hidratimin e duhur. Uji \u00ebsht\u00eb e vetmja pije q\u00eb shuan v\u00ebrtet\u00eb etjen dhe kur konsumoni \u00ebmb\u00eblsira t\u00eb festave, b\u00ebni kujdes t\u00eb mos kombinoni pije me sheqer (sod\u00eb ose l\u00ebngje) ose pije alkoolike, por zgjidhni nj\u00eb \u00e7aj pa sheqer ose \u00e7aj bimor.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Nga Krishtlindjet deri n\u00eb nat\u00ebn e Vitit t\u00eb Ri, mes darkave dhe drekave familjare, me t\u00eb af\u00ebrmit, miqt\u00eb dhe festat e shoq\u00ebris\u00eb, tryezat mbushen me \u00ebmb\u00eblsira. Gjat\u00eb k\u00ebsaj periudhe \u00ebsht\u00eb e leht\u00eb t\u00eb konsumoni shum\u00eb sheqer dhe t\u00eb tejkaloni shum\u00eb sasin\u00eb q\u00eb duhet t\u00eb ham\u00eb n\u00eb dit\u00eb. T\u00eb shijojm\u00eb \u00ebmb\u00eblsirat e Krishtlindjeve pa shtuar pesh\u00eb […]<\/p>\n","protected":false},"author":4,"featured_media":6288,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-6287","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"\n