Kur mendojm\u00eb p\u00ebr pranver\u00ebn dhe ver\u00ebn, imazhi i nj\u00eb tasi me luleshtrydhe t\u00eb kuqe t\u00eb ndezura dhe l\u00ebngshme \u00ebsht\u00eb nj\u00eb nga gj\u00ebrat e para q\u00eb na vjen nd\u00ebrmend. P\u00ebrtej shijes dhe arom\u00ebs s\u00eb tyre t\u00eb mrekullueshme, luleshtrydhet jan\u00eb nj\u00eb superushqim q\u00eb meriton t\u00eb jet\u00eb nj\u00eb pjes\u00eb qendrore e diet\u00ebs son\u00eb t\u00eb p\u00ebrditshme. Ky frut i vog\u00ebl, plot ngjyra dhe shije t\u00eb mrekullueshme, \u00ebsht\u00eb n\u00eb fakt nj\u00eb thesar fitonutrient\u00ebsh q\u00eb mb\u00ebshtesin sh\u00ebndetin ton\u00eb n\u00eb nivele t\u00eb shum\u00ebfishta.<\/p>\n\n\n\n
Vlera ushqyese me substanc\u00eb<\/strong> Vitamina C \u00ebsht\u00eb nj\u00eb antioksidant i fuqish\u00ebm q\u00eb forcon sistemin imunitar dhe mb\u00ebshtet prodhimin e kolagjenit, i cili e mban l\u00ebkur\u00ebn rinore dhe elastike. Acidi folik \u00ebsht\u00eb thelb\u00ebsor p\u00ebr riprodhimin e duhur t\u00eb qelizave dhe \u00ebsht\u00eb ve\u00e7an\u00ebrisht i r\u00ebnd\u00ebsish\u00ebm p\u00ebr grat\u00eb shtatz\u00ebna. Fibra, nga ana tjet\u00ebr, p\u00ebrmir\u00ebson funksionin e zorr\u00ebve dhe rregullon nivelet e sheqerit n\u00eb gjak.<\/p>\n\n\n\n Luleshtrydhet dhe Sh\u00ebndeti i Zemr\u00ebs<\/strong> Kjo kryesisht p\u00ebr shkak t\u00eb flavonoideve q\u00eb ato p\u00ebrmbajn\u00eb – ve\u00e7an\u00ebrisht antocianinave, pigmenteve natyrore q\u00eb u japin atyre ngjyr\u00ebn e tyre t\u00eb kuqe t\u00eb ndezur. K\u00ebto komponime kan\u00eb efekte t\u00eb provuara antioksiduese dhe anti-inflamatore, duke mbrojtur en\u00ebt e gjakut nga d\u00ebmtimi dhe inflamacioni.<\/p>\n\n\n\n Antioksidant\u00ebt dhe Parandalimi i S\u00ebmundjeve Kronike<\/strong> Acidi elagjik n\u00eb ve\u00e7anti \u00ebsht\u00eb studiuar p\u00ebr veprimin e tij t\u00eb mundsh\u00ebm kund\u00ebr qelizave kancerogjene, pasi duket se bllokon veprimin e enzimave t\u00eb p\u00ebrfshira n\u00eb rritjen e tumoreve.<\/p>\n\n\n\n Luleshtrydhe dhe nj\u00eb zorr\u00eb e sh\u00ebndetshme<\/strong> Nj\u00eb mikrobiom\u00eb e fort\u00eb dhe e ekuilibruar \u00ebsht\u00eb lidhur me nj\u00eb rrezik t\u00eb reduktuar t\u00eb inflamacionit, thithje m\u00eb t\u00eb mir\u00eb t\u00eb l\u00ebnd\u00ebve ushqyese dhe nj\u00eb humor m\u00eb t\u00eb q\u00ebndruesh\u00ebm.<\/p>\n\n\n\n M\u00ebnyra t\u00eb zgjuara p\u00ebr t’i shijuar ato<\/strong> Nj\u00eb shembull i thjesht\u00eb dhe i shijsh\u00ebm: shtypni luleshtrydhet me disa pika limoni dhe mjalt\u00eb p\u00ebr t\u00eb b\u00ebr\u00eb nj\u00eb re\u00e7el natyral, pa sheqer, perfekt p\u00ebr m\u00ebngjes ose nj\u00eb \u00ebmb\u00eblsir\u00eb t\u00eb fresk\u00ebt.<\/p>\n\n\n\n Organike apo konvencionale?<\/strong> Nj\u00eb luleshtrydhe n\u00eb dit\u00eb\u2026<\/strong> Provoni k\u00ebt\u00eb recet\u00eb t\u00eb thjesht\u00eb por t\u00eb shijshme: Smoothie Freskuese me Luleshtrydhe P\u00ebrb\u00ebr\u00ebsit:<\/p>\n\n\n\n 1 filxhan luleshtrydhe t\u00eb fresk\u00ebta ose t\u00eb ngrira Vendosni t\u00eb gjith\u00eb p\u00ebrb\u00ebr\u00ebsit n\u00eb nj\u00eb blender dhe p\u00ebrziejini derisa t\u00eb b\u00ebhen kremoze. Sh\u00ebrbejeni menj\u00ebher\u00eb dhe shijojeni!<\/p>\n\n\n\n K\u00ebshill\u00eb: P\u00ebr proteina shtes\u00eb, shtoni 1 lug\u00eb pluhur proteinash me baz\u00eb bimore ose 1 lug\u00eb gjelle gjalp\u00eb kikiriku.<\/p>\n\n\n\n Mask\u00eb p\u00ebr fytyr\u00ebn me luleshtrydhe p\u00ebr shk\u00eblqim natyral P\u00ebrb\u00ebr\u00ebsit:<\/p>\n\n\n\n 2-3 luleshtrydhe t\u00eb fresk\u00ebta Shkrini luleshtrydhet me nj\u00eb pirun dhe p\u00ebrziejini me mjaltin dhe kosin derisa t\u00eb b\u00ebhet nj\u00eb past\u00eb e l\u00ebmuar. Aplikojeni n\u00eb fytyr\u00eb p\u00ebr 10-15 minuta, duke shmangur zon\u00ebn e syve. Shp\u00eblajeni me uj\u00eb t\u00eb vak\u00ebt dhe hidratojeni.<\/p>\n\n\n\n Ideale p\u00ebr: L\u00ebkur\u00eb t\u00eb zbeht\u00eb, t\u00eb that\u00eb ose t\u00eb lodhur.<\/p>\n\n\n\n Bibliografia \u2013 Burimet:<\/strong><\/p>\n\n\n\n Giampieri, F., et al. (2012). Luleshtrydhe: P\u00ebrb\u00ebrja, cil\u00ebsia ushqyese dhe ndikimi n\u00eb sh\u00ebndetin e njeriut. Ushqyerja, 28(1), 9-19.<\/p>\n\n\n\n Basu, A., & Rhone, M. (2010). Luleshtrydhet ulin sh\u00ebnuesit aterosklerotik\u00eb tek subjektet me sindrom\u00ebn metabolike. Revista e Biokimis\u00eb Ushqyese, 21(9), 844\u2013850.<\/p>\n\n\n\n Kur mendojm\u00eb p\u00ebr pranver\u00ebn dhe ver\u00ebn, imazhi i nj\u00eb tasi me luleshtrydhe t\u00eb kuqe t\u00eb ndezura dhe l\u00ebngshme \u00ebsht\u00eb nj\u00eb nga gj\u00ebrat e para q\u00eb na vjen nd\u00ebrmend. P\u00ebrtej shijes dhe arom\u00ebs s\u00eb tyre t\u00eb mrekullueshme, luleshtrydhet jan\u00eb nj\u00eb superushqim q\u00eb meriton t\u00eb jet\u00eb nj\u00eb pjes\u00eb qendrore e diet\u00ebs son\u00eb t\u00eb p\u00ebrditshme. Ky frut i […]<\/p>\n","protected":false},"author":1,"featured_media":7478,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[566,1],"tags":[],"class_list":{"0":"post-7477","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendeti","8":"category-te-ndryshme"},"yoast_head":"\n
Luleshtrydhet kan\u00eb pak kalori – vet\u00ebm 50 kalori p\u00ebr filxhan – por jan\u00eb t\u00eb pasura me l\u00ebnd\u00eb ushqyese t\u00eb vlefshme. Ato p\u00ebrmbajn\u00eb sasi t\u00eb m\u00ebdha t\u00eb vitamin\u00ebs C (madje m\u00eb shum\u00eb se nj\u00eb portokall p\u00ebr 100 gram\u00eb!), folat, mangan dhe fibra.<\/p>\n\n\n\n
Ndoshta nj\u00eb nga p\u00ebrfitimet m\u00eb interesante t\u00eb luleshtrydheve \u00ebsht\u00eb efekti i tyre pozitiv n\u00eb sh\u00ebndetin kardiovaskular. Studimet tregojn\u00eb se ngr\u00ebnia e luleshtrydheve mund t\u00eb ndihmoj\u00eb n\u00eb uljen e kolesterolit “t\u00eb keq” LDL, rregullimin e presionit t\u00eb gjakut dhe p\u00ebrmir\u00ebsimin e funksionit vaskular.<\/p>\n\n\n\n
Luleshtrydhet kryesojn\u00eb list\u00ebn e frutave me p\u00ebrmbajtjen m\u00eb t\u00eb lart\u00eb t\u00eb antioksidant\u00ebve p\u00ebr porcion. Ato p\u00ebrmbajn\u00eb polifenole, acid elagjik dhe katekina – t\u00eb gjith\u00eb p\u00ebrb\u00ebr\u00ebs q\u00eb ndihmojn\u00eb n\u00eb mbrojtjen kund\u00ebr stresit oksidativ, nj\u00eb nga shkaqet kryesore t\u00eb s\u00ebmundjeve kronike si diabeti i tipit 2, artriti dhe madje edhe disa lloje kanceri.<\/p>\n\n\n\n
Sh\u00ebndeti i zorr\u00ebve ndikon n\u00eb \u00e7do sistem n\u00eb trupin ton\u00eb – nga sistemi imunitar deri te gjendja shpirt\u00ebrore dhe funksioni njoh\u00ebs. Luleshtrydhet, t\u00eb pasura me fibra dhe polifenole, ndihmojn\u00eb n\u00eb forcimin e flor\u00ebs s\u00eb mir\u00eb t\u00eb zorr\u00ebve, dometh\u00ebn\u00eb baktereve “t\u00eb mira” q\u00eb jetojn\u00eb n\u00eb sistemin ton\u00eb tret\u00ebs.<\/p>\n\n\n\n
Luleshtrydhet jan\u00eb nj\u00eb nga frutat m\u00eb t\u00eb gjithanshme n\u00eb kuzhin\u00eb. Mund t’i shijoni t\u00eb fresk\u00ebta, n\u00eb sallata (provojini me rukola dhe djath\u00eb dhie), n\u00eb smoothie, sip\u00ebr kos ose bollgur, madje edhe n\u00eb salca p\u00ebr mish t\u00eb pjekur n\u00eb skar\u00eb. Por shmangni produktet q\u00eb p\u00ebrmbajn\u00eb “shije luleshtrydheje”, pasi k\u00ebto zakonisht nuk kan\u00eb vler\u00eb ushqyese.<\/p>\n\n\n\n
Luleshtrydhet shpesh jan\u00eb n\u00eb list\u00ebn e frutave me mbetjet m\u00eb t\u00eb larta t\u00eb pesticideve. Pra, n\u00ebse mundeni, zgjidhni luleshtrydhe organike. N\u00ebse jo, lajini mir\u00eb dhe l\u00ebrini t\u00eb q\u00ebndrojn\u00eb n\u00eb uj\u00eb me pak sod\u00eb buke ose uthull p\u00ebr t\u00eb hequr mbetjet.<\/p>\n\n\n\n
Luleshtrydhet jan\u00eb nj\u00eb nga ato ushqime q\u00eb e b\u00ebjn\u00eb kujdesin p\u00ebr sh\u00ebndetin ton\u00eb m\u00eb t\u00eb leht\u00eb dhe m\u00eb t\u00eb k\u00ebndsh\u00ebm. Ato na kujtojn\u00eb se natyra na ka siguruar tashm\u00eb gjith\u00e7ka q\u00eb na nevojitet p\u00ebr t\u00eb ushqyer trupin dhe shpirtin ton\u00eb. P\u00ebrfshirja e luleshtrydheve n\u00eb diet\u00ebn ton\u00eb \u00ebsht\u00eb nj\u00eb k\u00ebnaq\u00ebsi, por edhe nj\u00eb investim n\u00eb sh\u00ebndetin ton\u00eb.<\/p>\n\n\n\n
Ky smoothie \u00ebsht\u00eb i mbushur me antioksidant\u00eb dhe l\u00ebnd\u00eb ushqyese p\u00ebr energji, l\u00ebkur\u00eb t\u00eb shk\u00eblqyeshme dhe nj\u00eb zorr\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n\n\n\n
\u00bd banane
1 filxhan qum\u00ebsht me baz\u00eb bimore (bajamesh ose kokosi)
1 lug\u00eb \u00e7aji fara chia ose liri
\u00bd lug\u00eb \u00e7aji kanell\u00eb
1 lug\u00eb gjelle t\u00ebrsh\u00ebr\u00eb (opsionale p\u00ebr ngopje)
Udh\u00ebzime:<\/p>\n\n\n\n
Luleshtrydhet jan\u00eb t\u00eb pasura me vitamin\u00eb C dhe AHA (acide alfa-hidroksi) natyrale q\u00eb ndihmojn\u00eb n\u00eb eksfolimin e but\u00eb, ndri\u00e7ojn\u00eb l\u00ebkur\u00ebn dhe luftojn\u00eb shenjat e plakjes.<\/p>\n\n\n\n
1 lug\u00eb \u00e7aji mjalt\u00eb
1 lug\u00eb \u00e7aji kos
Udh\u00ebzime:<\/p>\n\n\n\n
Baza e t\u00eb Dh\u00ebnave Komb\u00ebtare t\u00eb Ushqyesve t\u00eb USDA \u2013 https:\/\/fdc.nal.usda.gov\/
Shkolla e Sh\u00ebndetit Publik Harvard T.H. Chan \u2013 Burimi i Ushqyerjes: Manaferrat<\/p>\n\n\n\n
Slavin, J.L. (2013). Fibra dhe prebiotik\u00ebt: Mekanizmat dhe p\u00ebrfitimet sh\u00ebndet\u00ebsore. Ushqyesit, 5(4), 1417\u20131435.<\/p>\n\n\n\n
Revista Amerikane e Ushqyerjes Klinike (2008) \u2013 Marrja e antocianinave dhe rreziku i infarktit t\u00eb miokardit tek grat\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"