Konsumoni lak\u00ebr t\u00eb pakt\u00ebn 2 her\u00eb n\u00eb jav\u00eb, ato kan\u00eb shum\u00eb pak kalori dhe substancat e tyre antioksidante dhe mbrojt\u00ebse luftojn\u00eb s\u00ebmundjet, plakjen e parakohshme dhe ndihmojn\u00eb n\u00eb parandalimin e tumoreve.<\/p>\n
P\u00ebr t\u00eb marr\u00eb t\u00eb gjith\u00eb l\u00ebnd\u00ebt ushqyese q\u00eb p\u00ebrmbajn\u00eb perimet dhe frutat, \u00ebsht\u00eb e nevojshme t\u00eb ndryshojm\u00eb shpesh ngjyrat, q\u00eb do t\u00eb thot\u00eb se duhet t\u00eb zgjedhim se \u00e7far\u00eb ofron N\u00ebna Natyr\u00eb \u00e7do stin\u00eb.N\u00eb vjesht\u00eb dhe gjat\u00eb gjith\u00eb dimrit n\u00eb treg gjejm\u00eb lakrat (t\u00eb t\u00eb gjitha llojeve dhe ngjyrave) nj\u00eb mund\u00ebsi e shk\u00eblqyer p\u00ebr t\u00eb mbushur me vetit\u00eb e tyre t\u00eb \u00e7muara duke i konsumuar dy ose tre her\u00eb n\u00eb jav\u00eb si pjat\u00eb an\u00ebsore, n\u00eb er\u00ebza, n\u00eb supwra, pure etj.<\/p>\n
Benefitet<\/p>\n
Pak sheqerna dhe proteina, por shum\u00eb fibra, shum\u00eb minerale (squfur, kalcium, magnez, kalium, fosfor, natrium, selen, bak\u00ebr) dhe shum\u00eb vitamina (vitamina A, vitaminat e grupit B, duke p\u00ebrfshir\u00eb acidin folik, vitamin\u00ebn C, vitamin\u00ebn K) p\u00ebrve\u00e7 flavonoideve me veti antioksiduese dhe mbrojt\u00ebse t\u00eb qelizave tona.<\/p>\n
Lakra i p\u00ebrket familjes s\u00eb kryqezoreve, gjinis\u00eb brassica dhe \u00ebsht\u00eb nj\u00eb nga perimet m\u00eb t\u00eb pranishme n\u00eb kopsht dhe p\u00ebrhapja e saj pasqyrohet edhe n\u00eb t\u00eb folur, n\u00eb fakt ka shum\u00eb shprehje bisedore n\u00eb p\u00ebrdorimin e p\u00ebrditsh\u00ebm apo fjal\u00eb t\u00eb urta q\u00eb e p\u00ebrfshijn\u00eb at\u00eb. K\u00ebto jan\u00eb perime t\u00eb vjesht\u00ebs\/dimrit dhe n\u00ebse tradita e b\u00ebn rregull t\u00eb pres\u00ebsh ngric\u00ebn e par\u00eb p\u00ebr t\u00eb korrur ekzemplar\u00ebt m\u00eb t\u00eb mir\u00eb, ato tani jan\u00eb leht\u00ebsisht t\u00eb disponueshme n\u00eb \u00e7do koh\u00eb t\u00eb vitit. Ka varietete t\u00eb ndryshme lakrash (lakra e zez\u00eb, lakra e kuqe, lakra savoja, lakra e kapu\u00e7it, lulelakra, lakrat e Brukselit, brokoli etj.) dhe shum\u00eb prej tyre luajn\u00eb nj\u00eb rol kryesor n\u00eb gatime t\u00eb ndryshme tradicionale italiane dhe m\u00eb gjer\u00eb ose si lak\u00ebr turshi.<\/p>\n
Vetit\u00eb<\/p>\n
Ajo q\u00eb t\u00eb gjitha variacionet e lakr\u00ebs kan\u00eb t\u00eb p\u00ebrbashk\u00ebt jan\u00eb pik\u00ebrisht virtytet e sh\u00ebndetshme q\u00eb ajo p\u00ebrmban, n\u00eb ve\u00e7anti:<\/p>\n
P\u00ebrmir\u00ebsimi i sistemit gastrointestinal: fal\u00eb fibrave q\u00eb p\u00ebrmban, \u00ebsht\u00eb n\u00eb gjendje t\u00eb rregulloj\u00eb funksionin e zorr\u00ebve dhe t\u00eb kryej\u00eb nj\u00eb veprim parandalues-mbrojt\u00ebs ndaj s\u00ebmundjeve t\u00eb zorr\u00ebve.<\/p>\n
Parandalimi i s\u00ebmundjeve dhe plakjes s\u00eb parakohshme: fal\u00eb vitaminave A dhe C, por edhe karotenoideve dhe mbi 45 llojeve t\u00eb flavonoideve q\u00eb p\u00ebrmbajn\u00eb (p\u00ebrfshi kuercitin) t\u00eb cilat me veprimin e tyre t\u00eb fuqish\u00ebm antioksidues konsiderohen si parandalues p\u00ebr disa forma t\u00eb kancerit.<\/p>\n
Parandalimi i s\u00ebmundjeve kardiovaskulare: fal\u00eb antioksidant\u00ebve por edhe fal\u00eb pranis\u00eb s\u00eb acidit glutamik, nj\u00eb aminoacid q\u00eb kontribuon ndjesh\u00ebm n\u00eb uljen e presionit t\u00eb gjakut.<\/p>\n
Ai leht\u00ebson eliminimin e toksinave: disa p\u00ebrb\u00ebr\u00ebs t\u00eb pranish\u00ebm n\u00eb lak\u00ebr duket se kan\u00eb nj\u00eb veprim detoksifikues p\u00ebr trupin ton\u00eb.<\/p>\n
P\u00ebrve\u00e7 vetive mbrojt\u00ebse, ka edhe dy aspekte t\u00eb tjera pozitive t\u00eb k\u00ebsaj perime q\u00eb duhen marr\u00eb n\u00eb konsiderat\u00eb, eko-q\u00ebndrueshm\u00ebria dhe marrja e kalorive:<\/p>\n
Lakra mund t\u00eb rritet leht\u00ebsisht me shpenzime minimale t\u00eb ujit dhe energjis\u00eb pasi ato jan\u00eb rezistente edhe ndaj klim\u00ebs s\u00eb ftoht\u00eb. P\u00ebr m\u00eb tep\u00ebr, duhen vet\u00ebm rreth 60 dit\u00eb p\u00ebr t\u00eb shijuar lakrat e reja nga mbjellja e tyre.<\/p>\n
Ato mund t\u00eb konsiderohen si ushqime me kalori t\u00eb ul\u00ebt n\u00eb t\u00eb gjitha aspektet p\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb tyre t\u00eb ul\u00ebt t\u00eb sheqerit (dekstroz\u00eb dhe fruktoz\u00eb, gjurm\u00eb saharoze) dhe pranis\u00eb shum\u00eb t\u00eb ul\u00ebt t\u00eb yndyr\u00ebs.<\/p>\n
Lakra mund t\u00eb konsumohet n\u00eb t\u00eb gjitha moshat, por ata q\u00eb marrin antikoagulant\u00eb oral\u00eb duhet t\u00eb ken\u00eb kujdes. N\u00eb fakt, p\u00ebrmbajtja e vitamin\u00ebs K n\u00eb lak\u00ebr mund t\u00eb nd\u00ebrhyj\u00eb n\u00eb terapi, prandaj konsumimi i tyre duhet t\u00eb reduktohet.<\/p>\n
Si t\u00eb shijoni sa m\u00eb mir\u00eb p\u00ebrfitimet e lakr\u00ebs<\/p>\n
Zgjedhja: kontrolloni gjethet, ato duhet t\u00eb ken\u00eb nj\u00eb ngjyr\u00eb t\u00eb nj\u00ebtrajtshme dhe nuk duhet t\u00eb vyshken.<\/p>\n
Ruajtja: lakrat e pap\u00ebrpunuara mund t\u00eb ruhen n\u00eb frigorifer p\u00ebr 2 deri n\u00eb 5 dit\u00eb ose, pas nj\u00eb zierjeje t\u00eb shkurt\u00ebr, mund t\u00eb futen n\u00eb vaj ose uthull. Duhet mbajtur mend, megjithat\u00eb, se vitaminat e tretshme n\u00eb uj\u00eb si B dhe C p\u00ebrkeq\u00ebsohen shpejt, prandaj k\u00ebshillohet t\u00eb hani lak\u00ebr sa m\u00eb shpejt t\u00eb jet\u00eb e mundur.<\/p>\n
P\u00ebrgatitja\/pastrimi: hidhni gjethet e jashtme, n\u00eb disa raste hiqni b\u00ebrtham\u00ebn dhe lani gjethet me kujdes. Pas k\u00ebtyre hapave t\u00eb par\u00eb \u00ebsht\u00eb e mundur t\u00eb priten gjethet ose t\u00eb lihen t\u00eb plota.<\/p>\n
Gatimi: m\u00ebnyra m\u00eb e mir\u00eb e p\u00ebrgatitjes p\u00ebr t\u00eb ruajtur l\u00ebnd\u00ebt ushqyese \u00ebsht\u00eb gatimi me avull dhe p\u00ebr nj\u00eb koh\u00eb jo shum\u00eb t\u00eb gjat\u00eb. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb cil\u00ebsia e fibrave bimore t\u00eb pranishme n\u00eb lak\u00ebr nuk ndryshohet shum\u00eb dhe mbi t\u00eb gjitha vitaminat q\u00eb p\u00ebrmbahen n\u00eb t\u00eb nuk humbasin. Gatimi fsheh problemin tipik q\u00eb karakterizon lakrat, pra er\u00ebn e tyre e cila lidhet pik\u00ebrisht me sasin\u00eb e squfurit q\u00eb p\u00ebrmbajn\u00eb. Duke shtuar limon ose uthull n\u00eb ujin e vluar, duke favorizuar metodat e shpejta t\u00eb gatimit ose duke i konsumuar t\u00eb pap\u00ebrpunuara n\u00eb sallata, \u00ebsht\u00eb e mundur p\u00ebr t\u00eb frenuar problemin.<\/p>\n
Konsumi: p\u00ebrdorni vaj ulliri ekstra t\u00eb virgj\u00ebr p\u00ebr t\u00eb er\u00ebzuar lakrat.<\/p>\n
P\u00ebr t\u00eb p\u00ebrfituar nga vetit\u00eb e perimeve q\u00eb i p\u00ebrkasin familjes s\u00eb kryq\u00ebzoreve, konsumoni ato n\u00eb porcione te bollshme, kalorit\u00eb q\u00eb ato ofrojn\u00eb jan\u00eb t\u00eb par\u00ebnd\u00ebsishme edhe n\u00eb dietat me pak kalori.<\/p>\n","protected":false},"excerpt":{"rendered":"
Konsumoni lak\u00ebr t\u00eb pakt\u00ebn 2 her\u00eb n\u00eb jav\u00eb, ato kan\u00eb shum\u00eb pak kalori dhe substancat e tyre antioksidante dhe mbrojt\u00ebse luftojn\u00eb s\u00ebmundjet, plakjen e parakohshme dhe ndihmojn\u00eb n\u00eb parandalimin e tumoreve. P\u00ebr t\u00eb marr\u00eb t\u00eb gjith\u00eb l\u00ebnd\u00ebt ushqyese q\u00eb p\u00ebrmbajn\u00eb perimet dhe frutat, \u00ebsht\u00eb e nevojshme t\u00eb ndryshojm\u00eb shpesh ngjyrat, q\u00eb do t\u00eb thot\u00eb se […]<\/p>\n","protected":false},"author":4,"featured_media":6341,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-6340","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"\n