{"id":6590,"date":"2024-12-20T14:09:09","date_gmt":"2024-12-20T13:09:09","guid":{"rendered":"https:\/\/healthmag.al\/?p=6590"},"modified":"2024-12-20T14:09:09","modified_gmt":"2024-12-20T13:09:09","slug":"ndjehem-pa-fuqi-kam-nevoje-per-vitamina","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2024\/12\/20\/ndjehem-pa-fuqi-kam-nevoje-per-vitamina\/","title":{"rendered":"Ndjehem pa fuqi, kam nevoj\u00eb p\u00ebr vitamina?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Lodhja ju sulmon, ndiheni t\u00eb dob\u00ebt dhe pa energji dhe n\u00eb m\u00ebngjes zgjoheni aq t\u00eb lodhur sa mezi ngriheni nga shtrati. Truri juaj \u00ebsht\u00eb gjithashtu m\u00eb i lodhur se zakonisht. Mendimi juaj i par\u00eb mund t\u00eb jet\u00eb t\u00eb shkoni n\u00eb farmaci p\u00ebr t\u00eb bler\u00eb disa vitamina &#8230; por a jeni v\u00ebrtet t\u00eb sigurt q\u00eb keni nevoj\u00eb p\u00ebr to?<br \/>\nVitaminat dhe mineralet jan\u00eb mikronutrient\u00eb t\u00eb nevojsh\u00ebm p\u00ebr trupi p\u00ebr t\u00eb kryer nj\u00eb s\u00ebr\u00eb funksionesh normale. Megjithat\u00eb, k\u00ebto mikroelemente nuk prodhohen n\u00eb trupin ton\u00eb dhe duhet t\u00eb merren nga ushqimet q\u00eb ne konsumojm\u00eb.<br \/>\nVitaminat jan\u00eb substanca organike q\u00eb n\u00eb p\u00ebrgjith\u00ebsi klasifikohen si t\u00eb tretshme n\u00eb yndyr\u00eb ose t\u00eb tretshme n\u00eb uj\u00eb. Vitaminat e tretshme n\u00eb yndyr\u00eb (vitamina A, vitamina D, vitamina E dhe vitamina K) treten n\u00eb yndyr\u00eb dhe tentojn\u00eb t\u00eb grumbullohen n\u00eb trup.<br \/>\nVitaminat e tretshme n\u00eb uj\u00eb (vitamina C dhe vitaminat e kompleksit B, t\u00eb tilla si vitamina B6, vitamina B12 dhe folati ) duhet t\u00eb treten n\u00eb uj\u00eb p\u00ebrpara se t\u00eb absorbohen nga trupi, dhe p\u00ebr k\u00ebt\u00eb arsye nuk mund t\u00eb ruhen.<br \/>\n\u00c7do vitamin\u00eb e tretshme n\u00eb uj\u00eb e pap\u00ebrdorur nga trupi humbet kryesisht p\u00ebrmes urin\u00ebs. Mineralet jan\u00eb element\u00eb inorganik\u00eb t\u00eb pranish\u00ebm n\u00eb tok\u00eb dhe uj\u00eb, t\u00eb cil\u00ebt thithen nga bim\u00ebt ose konsumohen nga kafsh\u00ebt. Nd\u00ebrsa ju jeni t\u00eb njohur me kalciumin, natriumin dhe kaliumin, ka nj\u00eb s\u00ebr\u00eb mineralesh t\u00eb tjera, duke p\u00ebrfshir\u00eb mineralet gjurm\u00eb (p.sh. bak\u00ebr , jod dhe zink ) t\u00eb nevojshme n\u00eb sasi shum\u00eb t\u00eb vogla.<br \/>\nSecila nga vitaminat ka nj\u00eb funksion t\u00eb r\u00ebnd\u00ebsishme n\u00eb trup. Mungesa e vitamin\u00ebs mund t\u00eb shkaktoj\u00eb probleme sh\u00ebndet\u00ebsore. Mos ngr\u00ebnia e mjaftueshme e frutave, perimeve, fasuleve, thjerr\u00ebzave, drith\u00ebrave t\u00eb plota dhe ushqimeve t\u00eb qum\u00ebshtit t\u00eb fortifikuar mund t\u00eb rris\u00eb rrezikun p\u00ebr probleme sh\u00ebndet\u00ebsore, duke p\u00ebrfshir\u00eb s\u00ebmundjet e zemr\u00ebs, kancerin dhe sh\u00ebndetin e dob\u00ebt t\u00eb kockave ( osteoporoza ).<br \/>\nVitamina A ndihmon n\u00eb formimin dhe ruajtjen e dh\u00ebmb\u00ebve, kockave, indeve t\u00eb buta, mukozave dhe l\u00ebkur\u00ebs s\u00eb sh\u00ebndetshme.<br \/>\nVitamina B6 quhet edhe piridoksin\u00eb. Vitamina B6 ndihmon n\u00eb formimin e qelizave t\u00eb kuqe t\u00eb gjakut dhe mir\u00ebmbajtjen e funksionit t\u00eb trurit. Kjo vitamin\u00eb gjithashtu luan nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb proteinat q\u00eb jan\u00eb pjes\u00eb e shum\u00eb reaksioneve kimike n\u00eb trup. Sa m\u00eb shum\u00eb proteina t\u00eb hani, aq m\u00eb shum\u00eb piridoksin\u00eb k\u00ebrkon trupi juaj.<br \/>\nVitamina B12, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr metabolizmin. Ndihmon gjithashtu n\u00eb formimin e qelizave t\u00eb kuqe t\u00eb gjakut dhe n\u00eb mir\u00ebmbajtjen e sistemit nervor qendror dhe periferik.<br \/>\nVitamina C, e quajtur gjithashtu acid askorbik, \u00ebsht\u00eb nj\u00eb antioksidant q\u00eb promovon dh\u00ebmb\u00eb dhe mishra t\u00eb sh\u00ebndetsh\u00ebm. Ndihmon trupin t\u00eb p\u00ebrthith\u00eb hekurin dhe t\u00eb mbaj\u00eb indet e sh\u00ebndetshme. \u00cbsht\u00eb gjithashtu thelb\u00ebsor p\u00ebr sh\u00ebrimin e plag\u00ebve.<\/p>\n<p>Vitamina D njihet edhe si &#8220;vitamina e diellit&#8221;, pasi ajo prodhohet nga trupi dhe p\u00ebrftohet nga dielli. Dhjet\u00eb deri n\u00eb 15 minuta rreze dielli 3 her\u00eb n\u00eb jav\u00eb jan\u00eb t\u00eb mjaftueshme p\u00ebr t\u00eb prodhuar k\u00ebrkesat e trupit p\u00ebr vitamin\u00eb D p\u00ebr shumic\u00ebn e njer\u00ebzve n\u00eb shumic\u00ebn e gjer\u00ebsive gjeografike. Njer\u00ebzit q\u00eb nuk jetojn\u00eb n\u00eb vende me diell mund t\u00eb mos prodhojn\u00eb mjaftuesh\u00ebm vitamin\u00eb D. \u00cbsht\u00eb shum\u00eb e v\u00ebshtir\u00eb t\u00eb marr\u00ebsh mjaftuesh\u00ebm vitamin\u00eb D vet\u00ebm nga burimet ushqimore. Vitamina D ndihmon trupin t\u00eb absorboj\u00eb kalciumin. Ju keni nevoj\u00eb p\u00ebr kalcium p\u00ebr zhvillimin normal dhe mir\u00ebmbajtjen e dh\u00ebmb\u00ebve dhe eshtrave t\u00eb sh\u00ebndetsh\u00ebm. Gjithashtu ndihmon n\u00eb ruajtjen e niveleve t\u00eb duhura t\u00eb kalciumit dhe fosforit n\u00eb gjak .<br \/>\nVitamina E \u00ebsht\u00eb nj\u00eb antioksidant i njohur gjithashtu si tokoferol. Ndihmon trupin t\u00eb formoj\u00eb qelizat e kuqe t\u00eb gjakut.<br \/>\nVitamina K \u00ebsht\u00eb e nevojshme sepse pa t\u00eb gjaku nuk do t\u00eb koagulohej normalisht. Disa studime sugjerojn\u00eb se \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin e kockave.<br \/>\nBiotina \u00ebsht\u00eb thelb\u00ebsore p\u00ebr metabolizmin e proteinave dhe karbohidrateve, si dhe n\u00eb prodhimin e hormoneve dhe kolesterolit.<br \/>\nNiacina \u00ebsht\u00eb nj\u00eb vitamin\u00eb B q\u00eb ndihmon n\u00eb ruajtjen e sh\u00ebndetit t\u00eb l\u00ebkur\u00ebs dhe nervave. Ai gjithashtu ka efekte t\u00eb uljes s\u00eb triglicerideve n\u00eb doza m\u00eb t\u00eb larta.<br \/>\nFolati punon me vitamin\u00ebn B12 p\u00ebr t\u00eb ndihmuar n\u00eb formimin e qelizave t\u00eb kuqe t\u00eb gjakut. \u00cbsht\u00eb i nevojsh\u00ebm p\u00ebr prodhimin e ADN-s\u00eb, e cila kontrollon rritjen e indeve dhe funksionin e qelizave. \u00c7do grua q\u00eb \u00ebsht\u00eb shtatz\u00ebn\u00eb duhet t\u00eb jet\u00eb e sigurt q\u00eb t\u00eb marr\u00eb mjaft folate. Nivelet e ul\u00ebta t\u00eb folatit jan\u00eb t\u00eb lidhura me defekte t\u00eb lindjes si spina bifida . Shum\u00eb ushqime tani jan\u00eb t\u00eb fortifikuara me folate n\u00eb form\u00ebn e acidit folik.<br \/>\nAcidi pantotenik (vitamina B5) \u00ebsht\u00eb thelb\u00ebsor p\u00ebr metabolizmin e ushqimit. Ai gjithashtu luan nj\u00eb rol n\u00eb prodhimin e hormoneve dhe kolesterolit.<br \/>\nRiboflavina (vitamina B2) punon me vitaminat e tjera B. \u00cbsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr rritjen e trupit dhe prodhimin e qelizave t\u00eb kuqe t\u00eb gjakut.<br \/>\nTiamina (vitamina B1) ndihmon qelizat e trupit t\u00eb ndryshojn\u00eb karbohidratet n\u00eb energji. Marrja e mjaftueshme e karbohidrateve \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme gjat\u00eb shtatz\u00ebnis\u00eb dhe ushqyerjes me gji. \u00cbsht\u00eb gjithashtu thelb\u00ebsor p\u00ebr funksionin e zemr\u00ebs dhe qelizat nervore t\u00eb sh\u00ebndetshme.<\/p>\n<p>Burimet e ushqimit<br \/>\nVitamina A:<br \/>\n\u2022 Frutat me ngjyr\u00eb t\u00eb err\u00ebt<br \/>\n\u2022 Perime me gjethe t\u00eb err\u00ebta<br \/>\n\u2022 E verdha e vez\u00ebs<br \/>\n\u2022 Qum\u00ebsht dhe produkte qum\u00ebshti t\u00eb fortifikuar (djath\u00eb, kos, gjalp\u00eb dhe krem)<br \/>\n\u2022 M\u00ebl\u00e7ia, vi\u00e7i dhe peshku<\/p>\n<p>Vitamina D:<br \/>\n\u2022 Peshku (peshk me yndyr\u00eb si salmoni, skumbri, harenga dhe portokalli i ashp\u00ebr)<br \/>\n\u2022 Vajrat e m\u00ebl\u00e7is\u00eb s\u00eb peshkut (vaji i m\u00ebl\u00e7is\u00eb s\u00eb merlucit)<br \/>\n\u2022 Drith\u00ebra t\u00eb fortifikuara<br \/>\n\u2022 Qum\u00ebsht dhe produkte qum\u00ebshti t\u00eb fortifikuar (djath\u00eb, kos, gjalp\u00eb dhe krem)<br \/>\nVitamina E:<br \/>\n\u2022 Avokado<br \/>\n\u2022 Perime jeshile t\u00eb err\u00ebt (spinaq, brokoli, asparagus dhe zarzavate rrepa)<br \/>\n\u2022 Margarin\u00eb (e b\u00ebr\u00eb nga vaji i lulediellit, misrit dhe lulediellit)<br \/>\n\u2022 Vajra (luledielli, misri dhe luledielli)<br \/>\n\u2022 Papaja dhe mango<br \/>\n\u2022 Far\u00ebrat dhe arrat<\/p>\n<p>&nbsp;<\/p>\n<p>Vitamina K:<br \/>\n\u2022 Lakra<br \/>\n\u2022 Lulelakra<br \/>\n\u2022 Drith\u00ebrat<br \/>\n\u2022 Perime jeshile t\u00eb err\u00ebt (brokoli, lakrat e Brukselit dhe shpargu)<br \/>\n\u2022 Perime me gjethe t\u00eb err\u00ebta (spinaq, lakra jeshile, kollade dhe zarzavate rrepa)<br \/>\n\u2022 Peshku, m\u00ebl\u00e7ia, vi\u00e7i dhe vez\u00ebt<br \/>\nBiotina:<br \/>\n\u2022 \u00c7okollat\u00eb<br \/>\n\u2022 Drith\u00ebra<br \/>\n\u2022 E verdha e vez\u00ebs<br \/>\n\u2022 Bishtajoret<br \/>\n\u2022 Qum\u00ebshti<br \/>\n\u2022 Arra<br \/>\n\u2022 Mish organesh (m\u00ebl\u00e7i, veshka)<br \/>\n\u2022 Mish derri<br \/>\n\u2022 Maja<br \/>\nFolate:<br \/>\n\u2022 Asparago dhe brokoli<br \/>\n\u2022 Panxhari<br \/>\n\u2022 Maja e birr\u00ebs<br \/>\n\u2022 Fasule t\u00eb thata (pinto t\u00eb gatuara, marina, veshka dhe lima)<br \/>\n\u2022 Drith\u00ebra t\u00eb fortifikuara<br \/>\n\u2022 Perime jeshile, me gjethe (spinaq dhe marule rome)<br \/>\n\u2022 Thjerr\u00ebzat<br \/>\n\u2022 Portokall dhe l\u00ebng portokalli<br \/>\n\u2022 Gjalp\u00eb kikiriku<\/p>\n<p>Niacina (vitamina B3):<br \/>\n\u2022 Avokado<br \/>\n\u2022 Vez\u00ebt<br \/>\n\u2022 Buk\u00eb t\u00eb pasuruar dhe drith\u00ebra t\u00eb fortifikuara<br \/>\n\u2022 Peshk (ton dhe peshk me uj\u00eb t\u00eb kripur)<br \/>\n\u2022 Mish pa dhjam\u00eb<br \/>\n\u2022 Bishtajoret<br \/>\n\u2022 Arra<br \/>\n\u2022 Patate<br \/>\n\u2022 Shpend\u00ebt<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Acidi pantotenik:<br \/>\n\u2022 Avokado<br \/>\n\u2022 Brokoli, lakra jeshile dhe perime t\u00eb tjera n\u00eb familjen e lakr\u00ebs<br \/>\n\u2022 Vez\u00ebt<br \/>\n\u2022 Bishtajoret dhe thjerr\u00ebzat<br \/>\n\u2022 Qum\u00ebshti<br \/>\n\u2022 K\u00ebrpudha<br \/>\n\u2022 Shpend\u00ebt<br \/>\n\u2022 Patate t\u00eb bardha dhe t\u00eb \u00ebmbla<br \/>\n\u2022 Drith\u00ebrat me drith\u00ebra integrale<br \/>\nTiamina (vitamina B1):<br \/>\n\u2022 Qum\u00ebsht i thar\u00eb<br \/>\n\u2022 Vez\u00eb<br \/>\n\u2022 Buk\u00eb dhe miell i pasuruar<br \/>\n\u2022 Mish pa dhjam\u00eb<br \/>\n\u2022 Bishtajore (fasule t\u00eb thata)<br \/>\n\u2022 Arra dhe fara<br \/>\n\u2022 Bizele<br \/>\n\u2022 Drith\u00ebrat e plota<br \/>\nPiridoksina (vitamina B6):<br \/>\n\u2022 Avokado<br \/>\n\u2022 Banane<br \/>\n\u2022 Bishtajore (fasule t\u00eb thata)<br \/>\n\u2022 Mishi\/ Shpend\u00ebt<br \/>\n\u2022 Arra<br \/>\n\u2022 Drith\u00ebrat e plota ( bluarja dhe p\u00ebrpunimi largon shum\u00eb nga kjo vitamin\u00eb)<br \/>\nVitamina B12:<br \/>\n\u2022 Mishi<br \/>\n\u2022 Vez\u00ebt<br \/>\n\u2022 Ushqime t\u00eb fortifikuara si qum\u00ebshti i soj\u00ebs<br \/>\n\u2022 Qum\u00ebsht dhe produkte qum\u00ebshti<br \/>\n\u2022 Mish organesh (m\u00ebl\u00e7i dhe veshka)<br \/>\n\u2022 Shpend\u00ebt<br \/>\n(Burimet shtazore t\u00eb vitamin\u00ebs B12 p\u00ebrthithen shum\u00eb m\u00eb mir\u00eb nga trupi sesa burimet bimore.)<br \/>\nVitamina C (acidi askorbik):<br \/>\n\u2022 Brokoli<br \/>\n\u2022 Lakrat e Brukselit, Lakra, Lulelakra<br \/>\n\u2022 Agrumet<br \/>\n\u2022 Patate<br \/>\n\u2022 Spinaqi<br \/>\n\u2022 Luleshtrydhet<br \/>\n\u2022 Domate dhe l\u00ebng domate<\/p>\n<p>Nj\u00eb diet\u00eb q\u00eb p\u00ebrfshin shum\u00eb fruta, perime , drith\u00ebra integrale , paketa t\u00eb mira proteinash dhe yndyrna t\u00eb sh\u00ebndetshme duhet t\u00eb siguroj\u00eb shumic\u00ebn e l\u00ebnd\u00ebve ushqyese t\u00eb nevojshme p\u00ebr nj\u00eb sh\u00ebndet t\u00eb mir\u00eb.<\/p>\n<p>Si pjes\u00eb e nj\u00eb diete t\u00eb ekuilibruar, \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme t\u00eb dini se cilat ushqime p\u00ebrmbajn\u00eb nj\u00eb vitamin\u00eb dhe jo nj\u00eb tjet\u00ebr. Pasi, jo t\u00eb gjitha frutat ose perimet ju ofrojn\u00eb t\u00eb nj\u00ebjtat vitamina n\u00eb t\u00eb nj\u00ebjtat sasi.<br \/>\nDisa vitamina p\u00ebrmbahen edhe n\u00eb ushqime t\u00eb tjera, si ato me origjin\u00eb shtazore, k\u00ebshtu q\u00eb shum\u00ebllojshm\u00ebria n\u00eb tryez\u00eb \u00ebsht\u00eb thelb\u00ebsore.<\/p>\n<p>Nutricionist\u00eb thon\u00eb se kur ndiqni nj\u00eb diet\u00eb t\u00eb ekuilibruar nuk \u00ebsht\u00eb pothuajse kurr\u00eb e nevojshme t\u00eb p\u00ebrdorni suplemente vitaminash. Trupi yn\u00eb duhet t\u00eb marr\u00eb vitamina dhe krip\u00ebra minerale p\u00ebr t\u00eb pasur energjin\u00eb e duhur.<\/p>\n<p>Por t\u00eb gjitha k\u00ebto l\u00ebnd\u00eb ushqyese gjenden tashm\u00eb n\u00eb ushqime, thjesht zgjidhni nj\u00eb diet\u00eb t\u00eb larmishme dhe t\u00eb ekuilibruar p\u00ebr t&#8217;u siguruar q\u00eb t&#8217;i merrni t\u00eb gjitha.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Lodhja ju sulmon, ndiheni t\u00eb dob\u00ebt dhe pa energji dhe n\u00eb m\u00ebngjes zgjoheni aq t\u00eb lodhur sa mezi ngriheni nga shtrati. Truri juaj \u00ebsht\u00eb gjithashtu m\u00eb i lodhur se zakonisht. Mendimi juaj i par\u00eb mund t\u00eb jet\u00eb t\u00eb shkoni n\u00eb farmaci p\u00ebr t\u00eb bler\u00eb disa vitamina &#8230; por a jeni v\u00ebrtet t\u00eb sigurt q\u00eb [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":6591,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-6590","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ndjehem pa fuqi, kam nevoj\u00eb p\u00ebr vitamina? - 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\/12\/20\/ndjehem-pa-fuqi-kam-nevoje-per-vitamina\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ndjehem pa fuqi, kam nevoj\u00eb p\u00ebr vitamina? - Health Mag\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Lodhja ju sulmon, ndiheni t\u00eb dob\u00ebt dhe pa energji dhe n\u00eb m\u00ebngjes zgjoheni aq t\u00eb lodhur sa mezi ngriheni nga shtrati. 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