{"id":3129,"date":"2019-02-04T23:02:19","date_gmt":"2019-02-04T22:02:19","guid":{"rendered":"https:\/\/www.njoftime.co\/blog\/?p=3129"},"modified":"2019-02-04T23:15:41","modified_gmt":"2019-02-04T22:15:41","slug":"zemra-4-yndyra-ju-duhet-te-hani-dhe-6-ju-duhet-te-prisni","status":"publish","type":"post","link":"https:\/\/www.njoftime.co\/blog\/zemra-4-yndyra-ju-duhet-te-hani-dhe-6-ju-duhet-te-prisni.html","title":{"rendered":"Zemra: 4 yndyra ju duhet t\u00eb hani dhe 6 ju duhet t\u00eb ndaloni."},"content":{"rendered":"\n

\u00cbsht\u00eb e njohur tashme se n\u00eb qoft\u00eb se ju hani nj\u00eb sasi yndyrnash t\u00eb ngopura, t\u00eb cilat kan\u00eb tendenc\u00eb q\u00eb t\u00eb bllokojne arteriet dhe kan\u00eb nj\u00eb rritje t\u00eb rrezikut m\u00eb t\u00eb madhe t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs. Kjo \u00ebsht\u00eb dokumentuar mir\u00eb.<\/p>\n\n\n\n

Por p\u00ebr t\u00eb prer\u00eb k\u00ebto yndyrna te ngopura ne diet\u00ebn tuaj nuk \u00ebsht\u00eb e mjaftueshme p\u00ebr nj\u00eb zem\u00ebr t\u00eb sh\u00ebndetshme. Sipas nj\u00eb studimi shum\u00eb t\u00eb madh, botuar n\u00eb vitin 2016 n\u00eb revist\u00ebn Journal of American Heart Association<\/strong>, duhet nj\u00ebkoh\u00ebsisht t\u00eb rrisni yndyr\u00ebrat e mir\u00eb, ato q\u00eb jan\u00eb thelb\u00ebsore p\u00ebr nj\u00eb zem\u00ebr t\u00eb sh\u00ebndetshme dhe t\u00eb sistemit t\u00eb qarkullimit t\u00eb gjakut dhe p\u00ebr t\u00eb reduktuar rrezikun vdekjeprures.<\/p>\n\n\n\n

Edhe pse zakonet dietik ndryshojn\u00eb nga rajoni n\u00eb rajon n\u00ebp\u00ebr bot\u00eb, analiza e t\u00eb dh\u00ebnave nga 186 vende jan\u00eb konsideruar treguan nj\u00eb lidhje t\u00eb fort\u00eb me vendosjen dietike yndyr\u00eb dhe vdekjes nga s\u00ebmundjet e zemr\u00ebs.<\/p>\n\n\n\n

Studiuesit vun\u00eb re se rreth 700,000 vdekje koronare n\u00eb zem\u00ebr u shoq\u00ebruan me konsumim t\u00eb ul\u00ebt t\u00eb yndyr\u00ebs s\u00eb mir\u00eb dhe t\u00eb pangopur p\u00ebr nj\u00eb zem\u00ebr m\u00eb t\u00eb sh\u00ebndetshme. P\u00ebraf\u00ebrsisht nj\u00eb e treta e k\u00ebtyre vdekjeve (250,000) ishin t\u00eb lidhura me konsumin e nj\u00ebkohsh\u00ebm t\u00eb tep\u00ebrt t\u00eb yndyr\u00ebs s\u00eb ngopur. P\u00ebrve\u00e7 k\u00ebsaj, 537.200 vdekje u gjet\u00ebn t\u00eb lidhura me konsumimin e sasive t\u00eb m\u00ebdha t\u00eb acideve yndyrore .<\/p>\n\n\n\n

P\u00ebr t\u00eb “shk\u00ebmbyer” n\u00eb diet\u00ebn tuaj, yndyra “e keqe” e ngopur me yndyr\u00eb “t\u00eb mir\u00eb” t\u00eb pangopur, duket t\u00eb jet\u00eb hapi m\u00eb i r\u00ebnd\u00ebsish\u00ebm drejt nj\u00eb zemre m\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n\n\n\n

Kat\u00ebr k\u00ebshilla baz\u00eb ushqyese p\u00ebr nj\u00eb zem\u00ebr t\u00eb sh\u00ebndetshme:<\/strong><\/p>\n\n\n\n

Ulja e konsumimit t\u00eb p\u00ebrditshme t\u00eb yndyr\u00ebs s\u00eb ngopur (mish yndyror, produkte t\u00eb qum\u00ebshtit t\u00eb plot\u00eb t\u00eb yndyr\u00ebs, yndyrna t\u00eb caktuara bimore)<\/p>\n\n\n\n

Z\u00ebvend\u00ebsoni mbetjet e ngopura me m\u00eb shum\u00eb yndyra t\u00eb pangopura (arra, fara, avokado, vaj ulliri dhe vajra t\u00eb tjera bimore)<\/p>\n\n\n\n

Shmangni z\u00ebvend\u00ebsimin e yndyr\u00ebs s\u00eb ngopur me karbohidrate, kryesisht nga ushqimet e p\u00ebrpunuara t\u00eb karbohidrateve<\/p>\n\n\n\n

Shmangni acidet yndyrore (ushqimet e p\u00ebrpunuara t\u00eb p\u00ebrgatitura me vajra pjes\u00ebrisht t\u00eb hidrogjenizuara)<\/p>\n\n\n\n

Studimet si kjo jan\u00eb duke kontribuar n\u00eb rritjen e evidenc\u00ebs shkencore q\u00eb konsumimi i yndyr\u00ebs dietik \u00ebsht\u00eb i lidhur me nj\u00eb rrezik n\u00eb rritje t\u00eb s\u00ebmundjes s\u00eb arteries koronare n\u00eb mbar\u00eb bot\u00ebn.<\/p>\n\n\n\n

\u00c7far\u00eb yndyre duhet t\u00eb rritni n\u00eb ushqimin tuaj:<\/strong><\/p>\n\n\n\n

Arra dhe fara (liri, luledielli)<\/p>\n\n\n\n

Vajra m\u00eb likuide t\u00eb origjines bimore (vaj kikiriku, vaj ulliri,Vaj misri, vaj canola, vaj susami)<\/p>\n\n\n\n

Peshk yndyror (salmon, skumbri, hareng\u00eb, sardele, ton, troft\u00eb)<\/p>\n\n\n\n

Cilen yndyr\u00eb duhet t\u00eb minimizoni n\u00eb diet\u00ebn tuaj:<\/strong><\/p>\n\n\n\n

Mish vi\u00e7i dhe mish derri (p\u00ebrfshir\u00eb p\u00ebrpunimet) mish t\u00eb till\u00eb si salcicet<\/p>\n\n\n\n

Yndyr\u00eb pule<\/p>\n\n\n\n

Produktet e qum\u00ebshtit me yndyr\u00eb (djath\u00eb, qum\u00ebsht, kos, gjalp\u00eb)<\/p>\n\n\n\n

Vajra tropikale (vaj palme, vaj kokosit)<\/p>\n\n\n\n

Ushqimet e p\u00ebrpunuara t\u00eb p\u00ebrgatitura me vajra pjes\u00ebrisht t\u00eb hidrogjenizuara (disa ushqime t\u00eb gatuara dhe ushqime t\u00eb skuqura)<\/p>\n\n\n\n

Margarina etj.<\/p>\n\n\n\n

Ju duhet t\u00eb zgjidhni yndyrna (jo t\u00eb ngurta) ne temperatur\u00ebn e dhom\u00ebs. Mos harroni: trupi yn\u00eb ka nevoj\u00eb p\u00ebr acidet yndyrore esenciale p\u00ebr t\u00eb funksionuar normalisht. K\u00ebto jan\u00eb yndyrnat q\u00eb nuk mund t\u00eb prodhohen vet\u00eb dhe duhet t\u00eb merren p\u00ebrmes ushqimit. Yndyrnat e pangopura jan\u00eb burime t\u00eb mira t\u00eb k\u00ebtyre ushqyesve t\u00eb r\u00ebnd\u00ebsish\u00ebm.<\/p>\n\n\n\n

Udh\u00ebzime p\u00ebr konsum t\u00eb p\u00ebrgjithsh\u00ebm p\u00ebrditshme e yndyrore n\u00eb m\u00ebnyr\u00eb eksplicite p\u00ebrmend se nuk duhet t\u00eb kaloj\u00eb 20-35% p\u00ebr t\u00eb mb\u00ebshtetur nj\u00eb m\u00ebnyr\u00eb jetese t\u00eb sh\u00ebndetshme. Megjithat\u00eb, shuma e ngopur yndyr\u00eb nuk duhet t\u00eb kaloj\u00eb n\u00eb qoft\u00eb se 7-10% e totalit t\u00eb kalorive q\u00eb ju konsumoni \u00e7do dit\u00eb.<\/p>\n\n\n\n

P\u00ebr dik\u00eb q\u00eb konsumon 2000 kalori n\u00eb dit\u00eb, kjo arrin n\u00eb rreth 22 gram yndyr\u00eb ngopur. Normalisht, ai arrin 18 deri n\u00eb 25 gram ngopur yndyr\u00eb n\u00eb dit\u00eb, n\u00eb var\u00ebsi t\u00eb totalit t\u00eb kalorive t\u00eb konsumuar.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00cbsht\u00eb e njohur tashme se n\u00eb qoft\u00eb se ju hani nj\u00eb sasi yndyrnash t\u00eb ngopura, t\u00eb cilat kan\u00eb tendenc\u00eb q\u00eb t\u00eb bllokojne arteriet dhe kan\u00eb nj\u00eb rritje t\u00eb rrezikut m\u00eb t\u00eb madhe t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs. Kjo \u00ebsht\u00eb dokumentuar mir\u00eb. Por p\u00ebr t\u00eb prer\u00eb k\u00ebto yndyrna te ngopura ne diet\u00ebn tuaj nuk \u00ebsht\u00eb e mjaftueshme […]<\/p>\n","protected":false},"author":1,"featured_media":3130,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[583,274],"tags":[],"class_list":{"0":"post-3129","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetsore","8":"category-ushqimi"},"yoast_head":"\nZemra: 4 yndyra ju duhet t\u00eb hani dhe 6 ju duhet t\u00eb ndaloni. - Blogu i njoftimeve<\/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:\/\/www.njoftime.co\/blog\/zemra-4-yndyra-ju-duhet-te-hani-dhe-6-ju-duhet-te-prisni.html\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" 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