{"id":4069,"date":"2021-08-07T15:14:42","date_gmt":"2021-08-07T15:14:42","guid":{"rendered":"https:\/\/www.njoftime.co\/blog\/?p=4069"},"modified":"2021-08-07T16:56:10","modified_gmt":"2021-08-07T16:56:10","slug":"eight-menyra-natyrale-per-te-ulur-nivelet-e-triglicerideve-ne-gjak","status":"publish","type":"post","link":"https:\/\/www.njoftime.co\/blog\/eight-menyra-natyrale-per-te-ulur-nivelet-e-triglicerideve-ne-gjak.html","title":{"rendered":"8 m\u00ebnyra natyrale p\u00ebr t\u00eb ulur nivelet e triglicerideve n\u00eb gjak"},"content":{"rendered":"\n

Esht\u00eb gjithashtu e r\u00ebnd\u00ebsishme t\u00eb kontrolloni nivelet e tyre t\u00eb gjakut shpesh p\u00ebrmes testeve t\u00eb gjakut n\u00ebse tashm\u00eb \u00ebsht\u00eb v\u00ebrejtur ndonj\u00eb rritje.<\/p>\n\n\n\n

Trigliceridet jan\u00eb nj\u00eb lloj yndyre q\u00eb gjendet n\u00eb gjakun ton\u00eb. Pasi hani, trupi yn\u00eb i kthen kalorit\u00eb q\u00eb nuk na duhen n\u00eb trigliceride dhe i ruan ato n\u00eb qelizat tuaja yndyrore p\u00ebr t\u2019i p\u00ebrdorur m\u00eb von\u00eb si energji.<\/p>\n\n\n\n

Edhe pse trigliceridet jan\u00eb nj\u00eb burim i r\u00ebnd\u00ebsish\u00ebm energjie p\u00ebr trupin ton\u00eb, t\u00eb kesh shum\u00eb trigliceride n\u00eb gjakun ton\u00eb mund t\u00eb rris\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs. Obeziteti, diabeti i pakontrolluar, konsumi i rregullt i alkoolit dhe nj\u00eb diet\u00eb me kalori t\u00eb lart\u00eb mund t\u00eb kontribuojn\u00eb n\u00eb nivele t\u00eb larta t\u00eb triglicerideve n\u00eb gjak. Ky artikull eksploron disa m\u00ebnyra p\u00ebr t\u00eb zvog\u00ebluar natyrsh\u00ebm k\u00ebt\u00eb rrezik.<\/p>\n\n\n\n

  1. Ne synojm\u00eb nj\u00eb pesh\u00eb t\u00eb sh\u00ebndetshme p\u00ebr veten ton\u00eb.<\/strong>
    P\u00ebrpjekja p\u00ebr t\u00eb arritur nj\u00eb pesh\u00eb t\u00eb sh\u00ebndetshme duke konsumuar m\u00eb pak kalori mund t\u00eb jet\u00eb nj\u00eb m\u00ebnyr\u00eb efektive p\u00ebr t\u00eb ulur nivelet e triglicerideve. N\u00eb fakt, studimet kan\u00eb treguar se humbja edhe 5-10% e pesh\u00ebs trupore mund t\u00eb ul\u00eb ndjesh\u00ebm nivelet e triglicerideve. Edhe pse q\u00ebllimi \u00ebsht\u00eb ruajtja e humbjes s\u00eb pesh\u00ebs n\u00eb planin afatgjat\u00eb, disa studime kan\u00eb gjetur se humbja e pesh\u00ebs mund t\u00eb ket\u00eb nj\u00eb efekt t\u00eb q\u00ebndruesh\u00ebm n\u00eb nivelet e triglicerideve n\u00eb gjak, edhe n\u00ebse rifitoni nj\u00eb pjes\u00eb t\u00eb pesh\u00ebs tuaj.<\/li>
  2. Kufizoni marrjen e sheqerit.<\/strong>
    Sheqeri i shtuar zakonisht gjendet n\u00eb \u00ebmb\u00eblsirat, pijet freskuese dhe l\u00ebngjet e frutave. Sheqeri i tep\u00ebrt n\u00eb diet\u00ebn ton\u00eb mund t\u00eb konvertohet n\u00eb trigliceride, t\u00eb cilat mund t\u00eb \u00e7ojn\u00eb n\u00eb rritjen e niveleve t\u00eb triglicerideve n\u00eb gjak, s\u00eb bashku me faktor\u00ebt e tjer\u00eb t\u00eb rrezikut p\u00ebr s\u00ebmundjet e zemr\u00ebs. Por p\u00ebr fat t\u00eb mir\u00eb, edhe nj\u00eb ndryshim i thjesht\u00eb, si\u00e7 \u00ebsht\u00eb z\u00ebvend\u00ebsimi i pijeve me sheqer me uj\u00eb, mund t\u00eb ul\u00eb trigliceridet tek disa njer\u00ebz.<\/li>
  3. Ndiqni nj\u00eb diet\u00eb me m\u00eb pak karbohidrate.<\/strong>
    Ashtu si sheqeri i shtuar, kalorit\u00eb shtes\u00eb nga karbohidratet n\u00eb diet\u00ebn tuaj konvertohen n\u00eb trigliceride dhe ruhen n\u00eb qelizat yndyrore. Nuk \u00ebsht\u00eb p\u00ebr t’u habitur, dietat me karbohidrate t\u00eb ul\u00ebta jan\u00eb lidhur me nivelet m\u00eb t\u00eb ul\u00ebta t\u00eb triglicerideve n\u00eb gjak.<\/li><\/ol>\n\n\n\n

    Nj\u00eb studim i vitit 2006 u vu re sesi marrjet e ndryshme t\u00eb karbohidrateve ndikonin n\u00eb trigliceridet. Ata q\u00eb ishin n\u00eb diet\u00eb me karbohidrate t\u00eb ul\u00ebta q\u00eb siguronin rreth 26% t\u00eb kalorive t\u00eb tyre nga karbohidratet kishin nj\u00eb ulje m\u00eb t\u00eb madhe t\u00eb niveleve t\u00eb triglicerideve sesa ato n\u00eb nj\u00eb diet\u00eb me karbohidrate m\u00eb t\u00eb larta q\u00eb siguronin deri n\u00eb 54% t\u00eb kalorive t\u00eb tyre nga karbohidratet.<\/p>\n\n\n\n

    1. Ne konsumojm\u00eb m\u00eb shum\u00eb fibra.<\/strong>
      Fibrat gjenden natyrsh\u00ebm n\u00eb fruta, perime dhe drith\u00ebra. Ato gjenden gjithashtu n\u00eb shum\u00eb burime t\u00eb tjera bimore, p\u00ebrfshir\u00eb arrat, farat, drith\u00ebrat dhe bishtajoret. P\u00ebrfshirja e m\u00eb shum\u00eb fibrave n\u00eb diet\u00ebn ton\u00eb mund t\u00eb ngadal\u00ebsoj\u00eb thithjen e yndyr\u00ebs dhe sheqerit n\u00eb zorr\u00ebn e vog\u00ebl, duke ndihmuar n\u00eb zvog\u00eblimin e sasis\u00eb s\u00eb triglicerideve n\u00eb gjak.<\/li><\/ol>\n\n\n\n
      1. Ne st\u00ebrvitemi rregullisht.<\/strong>
        Ushtrimet aerobike mund t\u00eb rrisin sasin\u00eb e kolesterolit HDL (t\u00eb mir\u00eb) n\u00eb gjak, i cili nga ana tjet\u00ebr mund t\u00eb ul\u00eb nivelet e triglicerideve. Kur kombinohen me humbjen e pesh\u00ebs, studimet tregojn\u00eb se ushtrimet aerobike jan\u00eb ve\u00e7an\u00ebrisht efektive n\u00eb uljen e triglicerideve. Shoqata Amerikane e Zemr\u00ebs rekomandon t\u00eb pakt\u00ebn 30 minuta ushtrime aerobike cdo 5 dit\u00eb n\u00eb jav\u00eb, t\u00eb cilat mund t\u00eb p\u00ebrfshijn\u00eb aktivitete t\u00eb tilla si ecja, vrapimi, \u00e7iklizmi dhe noti.<\/li>
      2. Shmangni yndyrnat e perpunuara.<\/strong>
        Yndyrnat artificiale trans jan\u00eb nj\u00eb lloj yndyre q\u00eb i shtohet ushqimeve t\u00eb p\u00ebrpunuara p\u00ebr t\u00eb rritur jet\u00ebgjat\u00ebsin\u00eb e tyre. Yndyrnat trans gjenden zakonisht n\u00eb ushqimet e skuqura komerciale dhe n\u00eb produktet e pjekura t\u00eb b\u00ebra me vajra pjes\u00ebrisht t\u00eb hidrogjenizuar. Ato gjithashtu mund t\u00eb gjenden natyrsh\u00ebm n\u00eb sasi t\u00eb vogla n\u00eb disa produkte shtazore.<\/li><\/ol>\n\n\n\n

        P\u00ebr shkak t\u00eb vetive t\u00eb tyre inflamatore, yndyrnat trans jan\u00eb lidhur me shum\u00eb probleme sh\u00ebndet\u00ebsore, duke p\u00ebrfshir\u00eb kolesterolin e lart\u00eb LDL (t\u00eb keq) dhe s\u00ebmundjet e zemr\u00ebs. Nj\u00eb p\u00ebrmbledhje e 16 studimeve raportoi se z\u00ebvend\u00ebsimi i yndyrave trans me yndyrna t\u00eb pangopura n\u00eb diet\u00eb mund t\u00eb jet\u00eb efektiv n\u00eb uljen e niveleve t\u00eb triglicerideve.<\/p>\n\n\n\n

        1. Ne ham\u00eb peshk yndyror dy her\u00eb n\u00eb jav\u00eb.<\/strong>
          Peshku yndyror \u00ebsht\u00eb i njohur p\u00ebr p\u00ebrfitimet e tyre sh\u00ebndet\u00ebsore p\u00ebr zemr\u00ebn dhe aft\u00ebsin\u00eb e tyre p\u00ebr t\u00eb ulur trigliceridet n\u00eb gjak. Kjo \u00ebsht\u00eb kryesisht p\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb tyre t\u00eb acideve yndyrore omega-3, nj\u00eb lloj acidi yndyror t\u00eb pangopur q\u00eb konsiderohet thelb\u00ebsor, q\u00eb do t\u00eb thot\u00eb se ne duhet ta marrim at\u00eb p\u00ebrmes ushqimit ton\u00eb.<\/li><\/ol>\n\n\n\n

          Udh\u00ebzimet zyrtare t\u00eb shumic\u00ebs s\u00eb ekspert\u00ebve rekomandojn\u00eb t\u00eb hani dy racione peshk yndyror n\u00eb jav\u00eb p\u00ebr t\u00eb zvog\u00ebluar rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs dhe goditjes n\u00eb tru. P\u00ebrve\u00e7 k\u00ebsaj, nj\u00eb studim tregoi se ngr\u00ebnia e salmonit dy her\u00eb n\u00eb jav\u00eb uli ndjesh\u00ebm nivelet e triglicerideve n\u00eb gjak. Salmoni, harengat, sardelet, toni dhe skumbri jan\u00eb disa nga speciet e peshkut q\u00eb jan\u00eb ve\u00e7an\u00ebrisht t\u00eb pasura me acide yndyrore omega-3.<\/p>\n\n\n\n

          1. Kufizoni marrjen e alkoolit<\/strong>
            Pijet alkoolike jan\u00eb shpesh t\u00eb pasura me sheqer, karbohidrate dhe kalori. N\u00ebse k\u00ebto kalori mbeten t\u00eb pap\u00ebrdorura, ato mund t\u00eb shnd\u00ebrrohen n\u00eb trigliceride dhe t\u00eb ruhen n\u00eb qelizat dhjamore. P\u00ebrve\u00e7 k\u00ebsaj, alkooli mund t\u00eb rris\u00eb sintez\u00ebn e lipoproteinave t\u00eb m\u00ebdha me densitet shum\u00eb t\u00eb ul\u00ebt n\u00eb m\u00ebl\u00e7i, t\u00eb cilat mbajn\u00eb trigliceride n\u00eb trupin ton\u00eb. Edhe pse nj\u00eb num\u00ebr faktor\u00ebsh luajn\u00eb nj\u00eb rol, disa studime tregojn\u00eb se konsumi i moderuar i alkoolit mund t\u00eb rris\u00eb trigliceridet n\u00eb gjak deri n\u00eb 53%, edhe n\u00ebse nivelet e triglicerideve jan\u00eb fillimisht normale.<\/li><\/ol>\n\n\n\n

            <\/p>\n\n\n\n

            <\/p>\n\n\n\n\n\n

            <\/p>\n\n\n\n

            <\/p>\n\n\n\n

            <\/p>\n\n\n\n

            <\/p>\n\n\n\n

            Cfare kuptojme me termin “trigliceride”:<\/strong> <\/p>\n\n\n\n

            N\u00ebnkupton ndarje t\u00eb glicerolit me acide yndyrore. Glicerina \u00ebsht\u00eb nj\u00eb alkol q\u00eb p\u00ebrmban tre grupe hidroksil (OH-). \u00c7do grup hidroksil formon nj\u00eb ndarje me nj\u00eb molekul\u00eb t\u00eb acidit yndyror, q\u00eb do t\u00eb thot\u00eb se tre gliceridet (“trigliceridet”) jan\u00eb trendares t\u00eb glicerolit.<\/p>\n\n\n\n

            Acidet yndyrore jan\u00eb acide karboksilike alifatike lineare q\u00eb p\u00ebrmbajn\u00eb 12 deri n\u00eb 20 atome C. Ato ndahen n\u00eb t\u00eb ngopura dhe t\u00eb pangopura, q\u00eb p\u00ebrmbajn\u00eb nj\u00eb ose m\u00eb shum\u00eb lidhje t\u00eb dyfishta.<\/p>\n","protected":false},"excerpt":{"rendered":"

            Esht\u00eb gjithashtu e r\u00ebnd\u00ebsishme t\u00eb kontrolloni nivelet e tyre t\u00eb gjakut shpesh p\u00ebrmes testeve t\u00eb gjakut n\u00ebse tashm\u00eb \u00ebsht\u00eb v\u00ebrejtur ndonj\u00eb rritje. Trigliceridet jan\u00eb nj\u00eb lloj yndyre q\u00eb gjendet n\u00eb gjakun ton\u00eb. Pasi hani, trupi yn\u00eb i kthen kalorit\u00eb q\u00eb nuk na duhen n\u00eb trigliceride dhe i ruan ato n\u00eb qelizat tuaja yndyrore p\u00ebr t\u2019i […]<\/p>\n","protected":false},"author":1,"featured_media":4071,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[206,566,583],"tags":[],"class_list":{"0":"post-4069","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kuriozitete","8":"category-shendeti","9":"category-shendetsore"},"yoast_head":"\n8 m\u00ebnyra natyrale p\u00ebr t\u00eb ulur nivelet e triglicerideve n\u00eb gjak - 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\/eight-menyra-natyrale-per-te-ulur-nivelet-e-triglicerideve-ne-gjak.html\" 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