{"id":6541,"date":"2024-09-09T10:50:51","date_gmt":"2024-09-09T08:50:51","guid":{"rendered":"https:\/\/healthmag.al\/?p=6541"},"modified":"2024-09-09T10:50:51","modified_gmt":"2024-09-09T08:50:51","slug":"back-to-school-10-ushqime-per-te-rritur-fuqine-e-trurit-dhe-fokusin","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2024\/09\/09\/back-to-school-10-ushqime-per-te-rritur-fuqine-e-trurit-dhe-fokusin\/","title":{"rendered":"Back to school: 10 ushqime p\u00ebr t\u00eb rritur fuqin\u00eb e trurit dhe fokusin"},"content":{"rendered":"
    \n
  1. Drith\u00ebrat integrale<\/li>\n<\/ol>\n

    Mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb p\u00ebrqendrimin dhe fokusin<\/p>\n

    Ashtu si \u00e7do gj\u00eb tjet\u00ebr n\u00eb trup, truri nuk mund t\u00eb funksionoj\u00eb pa karburant t\u00eb mjaftuesh\u00ebm dhe forma e tij e preferuar e karburantit \u00ebsht\u00eb glukoza. Kjo do t\u00eb thot\u00eb q\u00eb p\u00ebr t\u00eb ruajtur p\u00ebrqendrimin dhe fokusin tuaj ju duhet t\u00eb siguroni nj\u00eb furnizim adekuat dhe t\u00eb q\u00ebndruesh\u00ebm me energji (glukoz\u00eb). Ju mund ta b\u00ebni k\u00ebt\u00eb duke zgjedhur drith\u00ebrat integrale \u2013 k\u00ebto kan\u00eb nj\u00eb GI t\u00eb ul\u00ebt q\u00eb do t\u00eb thot\u00eb se l\u00ebshojn\u00eb energji n\u00eb m\u00ebnyr\u00eb t\u00eb q\u00ebndrueshme n\u00eb qarkullimin e gjakut, duke ju ndihmuar t’ju mbani mend\u00ebrisht vigjilent gjat\u00eb gjith\u00eb dit\u00ebs. Ngr\u00ebnia e shum\u00eb pak karbohidrateve t\u00eb sh\u00ebndetshme, si drith\u00ebrat integrale, ose ngr\u00ebnia e atyre q\u00eb \u00e7lirohen shpejt, si drith\u00ebrat e p\u00ebrpunuara dhe ushqimet me sheqer, mund t\u00eb \u00e7oj\u00eb n\u00eb nervoziz\u00ebm, mjegull t\u00eb trurit dhe t\u00eb ndikoj\u00eb n\u00eb disponimin tuaj.<\/p>\n

    Zgjidhni drith\u00ebrat,\u00a0 orizin dhe makaronat me drith\u00ebra integrale n\u00eb krahasim me versionet e bardha dhe t\u00eb rafinuara.<\/p>\n

      \n
    1. Peshk<\/li>\n<\/ol>\n

      Mund t\u00eb nxis\u00eb funksionin e sh\u00ebndetsh\u00ebm t\u00eb trurit.<\/p>\n

      Acidet yndyrore esenciale jan\u00eb pik\u00ebrisht ato \u2013 komponime thelb\u00ebsore dietike \u2013 kjo ndodh sepse ato nuk mund t\u00eb b\u00ebhen nga trupi dhe duhet t\u00eb merren p\u00ebrmes ushqimit q\u00eb ham\u00eb. Forma m\u00eb e fuqishme, q\u00eb gjendet natyrsh\u00ebm n\u00eb peshqit me vaj, jan\u00eb acidi eicosapentaenoic (EPA) dhe acidi docosahexaenoic (DHA). K\u00ebto yndyrna jan\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr funksionimin e sh\u00ebndetsh\u00ebm t\u00eb trurit, si dhe p\u00ebr zemr\u00ebn dhe mir\u00ebqenien ton\u00eb t\u00eb p\u00ebrgjithshme.<\/p>\n

      Megjith\u00ebse studimet jan\u00eb n\u00eb fazat e hershme, ka sugjerime se sasit\u00eb e duhura dietike mund t\u00eb ndihmojn\u00eb n\u00eb leht\u00ebsimin e depresionit dhe se nivelet e ul\u00ebta t\u00eb DHA n\u00eb ve\u00e7anti mund t\u00eb lidhen me nj\u00eb rrezik n\u00eb rritje t\u00eb demenc\u00ebs, Alzheimerit dhe humbjes s\u00eb kujtes\u00ebs.<\/p>\n

      Burime t\u00eb dobishme bimore p\u00ebrfshijn\u00eb farat e lirit, fasulet e soj\u00ebs, farat e kungullit, arrat dhe vajrat e tyre. Megjithat\u00eb, trupi duhet ta shnd\u00ebrroj\u00eb k\u00ebt\u00eb burim bimor n\u00eb form\u00ebn aktive dhe fatkeq\u00ebsisht ky proces \u00ebsht\u00eb larg nga efikasiteti. Nga ana tjet\u00ebr, peshqit me vaj sigurojn\u00eb yndyrnat aktive n\u00eb form\u00ebn e tyre t\u00eb gatshme, kjo do t\u00eb thot\u00eb se trupi mund t’i p\u00ebrdor\u00eb ato m\u00eb leht\u00eb. Varietetet vajore t\u00eb peshqve p\u00ebrfshijn\u00eb salmon, troft\u00eb, skumbri,\u00a0 sardelet.<\/p>\n

      N\u00ebse jeni vegjetarian ose vegan, mund t\u00eb d\u00ebshironi t\u00eb shtoni fara si farat e lirit, k\u00ebrpin dhe chia n\u00eb diet\u00ebn tuaj, ose merrni parasysh nj\u00eb suplement me baz\u00eb bimore nga mikro-algat. Vlen t\u00eb kujtohet se n\u00ebnat e ardhshme vegjetariane ose vegane, ose ato q\u00eb ushqejne me gji, duhet t\u00eb marrin n\u00eb konsiderat\u00eb nj\u00eb suplement p\u00ebr shkak t\u00eb rolit t\u00eb r\u00ebnd\u00ebsish\u00ebm q\u00eb luajn\u00eb k\u00ebto yndyrna n\u00eb zhvillimin e sistemit nervor qendror t\u00eb foshnj\u00ebs tuaj.<\/p>\n

      N\u00ebse po mendoni t\u00eb merrni nj\u00eb suplement, s\u00eb pari flisni me mjekun tuaj t\u00eb p\u00ebrgjithsh\u00ebm.<\/p>\n

        \n
      1. Boronica<\/li>\n<\/ol>\n

        Mund t\u00eb forcoj\u00eb kujtes\u00ebn afatshkurt\u00ebr.<\/p>\n

        D\u00ebshmit\u00eb e grumbulluara n\u00eb Universitetin Tufts sugjerojn\u00eb se konsumimi i boronicave mund t\u00eb jet\u00eb efektiv n\u00eb p\u00ebrmir\u00ebsimin ose vonimin e humbjes s\u00eb kujtes\u00ebs afatshkurt\u00ebr. Studimi shqyrtoi efektet e p\u00ebrfshirjes s\u00eb l\u00ebngut t\u00eb boronic\u00ebs s\u00eb eg\u00ebr \u00e7do dit\u00eb p\u00ebr 12 jav\u00eb. Nj\u00eb efekt i ngjash\u00ebm mund t\u00eb arrihet duke p\u00ebrfshir\u00eb nj\u00eb shum\u00ebllojshm\u00ebri frutash t\u00eb tjera t\u00eb kuqe t\u00eb err\u00ebt dhe vjollc\u00eb, si manaferrat dhe perimet si lakra e kuqe n\u00eb diet\u00ebn tuaj. K\u00ebto fruta dhe perime shum\u00ebngjyr\u00ebshe p\u00ebrmbajn\u00eb komponime bimore t\u00eb quajtura antocianina q\u00eb kan\u00eb nj\u00eb efekt mbrojt\u00ebs dhe anti-inflamator.<\/p>\n

          \n
        1. Domate<\/li>\n<\/ol>\n

          Mund t\u00eb vonoj\u00eb d\u00ebmtimin kognitiv t\u00eb lidhur me mosh\u00ebn.<\/p>\n

          Studimet\u00a0 sugjerojn\u00eb se likopeni, nj\u00eb karotenoid me veti mbrojt\u00ebse q\u00eb gjendet n\u00eb domate, mund t\u00eb ndihmoj\u00eb n\u00eb mbrojtjen kund\u00ebr zhvillimit t\u00eb demenc\u00ebs, ve\u00e7an\u00ebrisht t\u00eb Alzheimerit. Likopeni i tretsh\u00ebm n\u00eb yndyr\u00eb \u00ebsht\u00eb n\u00eb gjendje t\u00eb kaloj\u00eb barrier\u00ebn gjak-tru dhe, pasi \u00ebsht\u00eb nj\u00eb antioksidant i fuqish\u00ebm dhe anti-inflamator, duket se ka efekte terapeutike p\u00ebr trurin dhe sistemin nervor qendror.<\/p>\n

          Zgjidhni domatet e gatuara dhe shijojini me pak vaj ulliri p\u00ebr t\u00eb optimizuar p\u00ebrthithjen e trupit tuaj. Ushqime t\u00eb tjera q\u00eb furnizojn\u00eb likopen p\u00ebrfshijn\u00eb papaja, shalqini dhe grejpfruti roz\u00eb.<\/p>\n

            \n
          1. Vez\u00eb<\/li>\n<\/ol>\n

            Nj\u00eb metabolit natyral i quajtur homocistein\u00eb tenton t\u00eb rritet me kalimin e mosh\u00ebs dhe rrit rrezikun e goditjes n\u00eb tru, d\u00ebmtimit njoh\u00ebs dhe s\u00ebmundjes s\u00eb Alzheimerit. Disa vitamina B \u2013 B6, B12 dhe acidi folik \u2013 njihen se ndihmojn\u00eb n\u00eb menaxhimin e niveleve t\u00eb homocistein\u00ebs n\u00eb gjak.<\/p>\n

            Vitaminat e tjera B, duke p\u00ebrfshir\u00eb vitaminat B1, B3 dhe kolin\u00ebn luajn\u00eb nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb rregullimin e funksionit normal t\u00eb trurit. Kolina, e cila \u00ebsht\u00eb e pasur me t\u00eb verdh\u00ebn e vez\u00ebs, \u00ebsht\u00eb e nevojshme p\u00ebr formimin e membranave qelizore dhe p\u00ebr funksionimin e trurit. \u00cbsht\u00eb ve\u00e7an\u00ebrisht e r\u00ebnd\u00ebsishme gjat\u00eb shtatz\u00ebnis\u00eb dhe ushqyerjes me gji, kur furnizimi i mjaftuesh\u00ebm \u00ebsht\u00eb thelb\u00ebsor p\u00ebr zhvillimin e trurit t\u00eb f\u00ebmij\u00ebs suaj. Kolina \u00ebsht\u00eb gjithashtu nj\u00eb komponent ky\u00e7 i kimikatit t\u00eb trurit q\u00eb rrit kujtes\u00ebn, acetilkolin\u00ebn.<\/p>\n

            Zgjidhni ushqime t\u00eb pasura me B, si vez\u00ebt, si dhe mish pule, peshk, zarzavate me gjethe dhe bulmet. N\u00ebse jeni vegan, shikoni ushqimet e fortifikuara, duke p\u00ebrfshir\u00eb qum\u00ebshtin e bim\u00ebve dhe drith\u00ebrat e m\u00ebngjesit ose merrni parasysh nj\u00eb integrator. Burime t\u00eb tjera t\u00eb dobishme vegane t\u00eb vitaminave B, duke p\u00ebrfshir\u00eb B6, p\u00ebrfshijn\u00eb maja ushqyese t\u00eb fortifikuara, si dhe avokado, soj\u00eb, arrat dhe farat.<\/p>\n

              \n
            1. Rrush i zi<\/li>\n<\/ol>\n

              Mund t\u00eb reduktoj\u00eb ankthin dhe stresin<\/p>\n

              Nivelet optimale t\u00eb vitamin\u00ebs C mendohet se rrisin vitalitetin mendor, dhe disa k\u00ebrkime sugjerojn\u00eb se mungesa mund t\u00eb jet\u00eb nj\u00eb faktor rreziku p\u00ebr degjenerimin e trurit t\u00eb lidhur me mosh\u00ebn, duke p\u00ebrfshir\u00eb dhe Alzheimerin. P\u00ebr m\u00eb tep\u00ebr, studime interesante tregojn\u00eb se vitamina C mund t\u00eb jet\u00eb e dobishme p\u00ebr menaxhimin e ankthit dhe stresit.<\/p>\n

              Nj\u00eb nga burimet m\u00eb t\u00eb mira t\u00eb k\u00ebsaj vitamine jan\u00eb rrush i zi. Burime t\u00eb tjera t\u00eb dobishme p\u00ebrfshijn\u00eb specat e kuq, agrumet duke p\u00ebrfshir\u00eb portokallin si dhe brokolin.<\/p>\n

                \n
              1. Farat e kungullit<\/li>\n<\/ol>\n

                Mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb kujtes\u00ebn dhe t\u00eb p\u00ebrmir\u00ebsoj\u00eb humorin<\/p>\n

                T\u00eb pasura me zink, nj\u00eb mineral i nevojsh\u00ebm p\u00ebr p\u00ebrmir\u00ebsimin e kujtes\u00ebs dhe aft\u00ebsive t\u00eb t\u00eb menduarit, farat e kungullit jan\u00eb gjithashtu nj\u00eb burim i dobish\u00ebm i magnezit q\u00eb shkat\u00ebrron stresin, vitaminave B dhe triptofanit, pararend\u00ebs i serotonin\u00ebs kimike t\u00eb humorit t\u00eb mir\u00eb.<\/p>\n

                Burime t\u00eb tjera t\u00eb dobishme ushqimore p\u00ebrfshijn\u00eb vi\u00e7in,\u00a0 qiqrat dhe arrat, duke p\u00ebrfshir\u00eb\u00a0 dhe bajamet.<\/p>\n

                  \n
                1. Brokoli<\/li>\n<\/ol>\n

                  Mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb fuqin\u00eb e trurit<\/p>\n

                  Brokoli \u00ebsht\u00eb nj\u00eb burim i dobish\u00ebm i vitamin\u00ebs K, e cila dihet se p\u00ebrmir\u00ebson funksionin njoh\u00ebs dhe p\u00ebrmir\u00ebson fuqin\u00eb e trurit. Studiuesit kan\u00eb raportuar gjithashtu se p\u00ebr shkak se brokoli \u00ebsht\u00eb i pasur me p\u00ebrb\u00ebr\u00ebs t\u00eb quajtur glucosinolates, ai ndihmon n\u00eb ngadal\u00ebsimin e ndarjes s\u00eb kimikatit t\u00eb trurit, acetilkolin\u00ebs, e cila na nevojitet p\u00ebr t\u00eb mbajtur trurin dhe kujtimet tona t\u00eb mprehta.<\/p>\n

                  Perime t\u00eb tjera krucifere t\u00eb pasura me k\u00ebto komponime p\u00ebrfshijn\u00eb lulelakr\u00ebn, lak\u00ebr jeshile, lak\u00ebr dhe lakrat e Brukselit, nd\u00ebrsa vitamin\u00ebn K mund ta merrni nga m\u00ebl\u00e7ia, djathrat e fort\u00eb dhe kumbullat e thata.<\/p>\n

                    \n
                  1. Sherebel\u00eb<\/li>\n<\/ol>\n

                    Mund t\u00eb rris\u00eb kujtes\u00ebn dhe p\u00ebrqendrimin<\/p>\n

                    Sherebela ka pasur prej koh\u00ebsh nj\u00eb reputacion p\u00ebr p\u00ebrmir\u00ebsimin e kujtes\u00ebs dhe p\u00ebrqendrimit. Edhe pse shumica e studimeve fokusohen n\u00eb vajin esencial q\u00eb rrjedh nga sherebela, mund t\u00eb ia vlen t\u00eb konsumoni gjithashtu sherebel\u00eb t\u00eb fresk\u00ebt. Shtoni n\u00eb fund t\u00eb gatimit p\u00ebr t\u00eb mbrojtur vajrat e dobishme.<\/p>\n

                      \n
                    1. Arra<\/li>\n<\/ol>\n

                      Mund t\u00eb ndihmoj\u00eb n\u00eb mbrojtjen e funksionit t\u00eb sh\u00ebndetsh\u00ebm t\u00eb trurit<\/p>\n

                      Nj\u00eb studim i botuar n\u00eb Gazet\u00ebn Amerikane t\u00eb Epidemiologjis\u00eb sugjeron se nj\u00eb marrje adekuate e vitamin\u00ebs E mund t\u00eb ndihmoj\u00eb n\u00eb parandalimin e r\u00ebnies njoh\u00ebse, duke p\u00ebrfshir\u00eb humbjen e kujtes\u00ebs ve\u00e7an\u00ebrisht te t\u00eb moshuarit. Arrat jan\u00eb nj\u00eb burim i vlefsh\u00ebm i k\u00ebsaj vitamine, s\u00eb bashku me perimet me gjethe jeshile, shpargujt, ullinjt\u00eb, farat, vez\u00ebt, orizin kaf dhe drith\u00ebrat.<\/p>\n","protected":false},"excerpt":{"rendered":"

                      Drith\u00ebrat integrale Mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb p\u00ebrqendrimin dhe fokusin Ashtu si \u00e7do gj\u00eb tjet\u00ebr n\u00eb trup, truri nuk mund t\u00eb funksionoj\u00eb pa karburant t\u00eb mjaftuesh\u00ebm dhe forma e tij e preferuar e karburantit \u00ebsht\u00eb glukoza. Kjo do t\u00eb thot\u00eb q\u00eb p\u00ebr t\u00eb ruajtur p\u00ebrqendrimin dhe fokusin tuaj ju duhet t\u00eb siguroni nj\u00eb furnizim adekuat dhe t\u00eb […]<\/p>\n","protected":false},"author":4,"featured_media":6542,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-6541","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"\nBack to school: 10 ushqime p\u00ebr t\u00eb rritur fuqin\u00eb e trurit dhe fokusin - 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\/2024\/09\/09\/back-to-school-10-ushqime-per-te-rritur-fuqine-e-trurit-dhe-fokusin\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Back to school: 10 ushqime p\u00ebr t\u00eb rritur fuqin\u00eb e trurit dhe fokusin - Health Mag\" \/>\n<meta property=\"og:description\" content=\"Drith\u00ebrat integrale Mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb p\u00ebrqendrimin dhe fokusin Ashtu si \u00e7do gj\u00eb tjet\u00ebr n\u00eb trup, truri nuk mund t\u00eb funksionoj\u00eb pa karburant t\u00eb mjaftuesh\u00ebm dhe forma e tij e preferuar e karburantit \u00ebsht\u00eb glukoza. 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