{"id":10303,"date":"2015-08-27T19:30:34","date_gmt":"2015-08-27T17:30:34","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=10303"},"modified":"2015-08-27T22:07:18","modified_gmt":"2015-08-27T20:07:18","slug":"kuic-dini-te-hani-shendetshem","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2015\/08\/kuic-dini-te-hani-shendetshem\/","title":{"rendered":"Kuic: Dini t\u00eb hani sh\u00ebndetsh\u00ebm?"},"content":{"rendered":"

 <\/p>\n

    \n
  1. Cili ushqim \u00ebsht\u00eb m\u00eb i mir\u00eb p\u00ebr t\u00eb pasur nj\u00eb zem\u00ebr t\u00eb sh\u00ebndetshme:<\/strong><\/li>\n
  2. Mishi i gjoksit t\u00eb pul\u00ebs<\/li>\n
  3. Mish i grir\u00eb vi\u00e7i pa dhjam\u00eb<\/li>\n
  4. Jan\u00eb pothuajse nj\u00ebsoj<\/li>\n<\/ol>\n

     <\/p>\n

      \n
    1. Cila ka m\u00eb pak sheqer:<\/strong><\/li>\n
    2. Akullorja me vanilje<\/li>\n
    3. Akullorja me kos t\u00eb ngrir\u00eb<\/li>\n
    4. Kan\u00eb pothuajse t\u00eb nj\u00ebjt\u00ebn sasi sheqeri<\/li>\n<\/ol>\n

       <\/p>\n

        \n
      1. Cila ka m\u00eb pak kalori:<\/strong><\/li>\n
      2. Nj\u00eb patate e pjekur<\/li>\n
      3. Orizi ngjyr\u00eb kafe<\/li>\n
      4. Kan\u00eb pothuajse t\u00eb nj\u00ebjt\u00ebn sasi.<\/li>\n<\/ol>\n

         <\/p>\n

          \n
        1. Po u b\u00ebni nj\u00eb sandui\u00e7 kalamajve? Cila \u00ebsht\u00eb zgjedhja m\u00eb e mir\u00eb?<\/strong><\/li>\n
        2. Sallami<\/li>\n
        3. Proshuta<\/li>\n
        4. Jan\u00eb pothuajse nj\u00ebsoj<\/li>\n<\/ol>\n

           <\/p>\n

            \n
          1. Cili \u00ebsht\u00eb m\u00eb i sh\u00ebndetsh\u00ebm:<\/strong><\/li>\n
          2. Sheqeri i bardh\u00eb<\/li>\n
          3. Sheqeri i pap\u00ebrpunuar<\/li>\n
          4. Jan\u00eb pothuajse nj\u00ebsoj<\/li>\n<\/ol>\n

             <\/p>\n

              \n
            1. Cili ushqim \u00ebsht\u00eb m\u00eb i sh\u00ebndetsh\u00ebm p\u00ebr m\u00ebngjes:<\/strong><\/li>\n
            2. Nj\u00eb muffin me miell integral<\/li>\n
            3. Kruasan me miell ntegral<\/li>\n
            4. Jan\u00eb pothuajse nj\u00ebsoj<\/li>\n<\/ol>\n

               <\/p>\n

                \n
              1. \u00c7far\u00eb \u00ebsht\u00eb m\u00eb e mir\u00eb p\u00ebr familjen tuaj:<\/strong><\/li>\n
              2. Drith\u00ebra t\u00ebrsh\u00ebre instantane (t\u00eb p\u00ebrpunuara, q\u00eb nuk kan\u00eb nevoj\u00eb p\u00ebr gatim)<\/li>\n
              3. Drith\u00ebra t\u00ebrsh\u00ebre normale<\/li>\n
              4. Jan\u00eb pothuajse nj\u00ebsoj.<\/li>\n<\/ol>\n

                 <\/p>\n

                  \n
                1. Cili ka m\u00eb pak sheqer:<\/strong><\/li>\n
                2. L\u00ebngu i moll\u00ebs<\/li>\n
                3. L\u00ebngu i portokalles<\/li>\n
                4. Jan\u00eb pothuajse nj\u00eblloj<\/li>\n<\/ol>\n

                   <\/p>\n

                    \n
                  1. Cili peshk \u00ebsht\u00eb m\u00eb i mir\u00eb p\u00ebr sh\u00ebndetin:<\/strong><\/li>\n
                  2. Levreku<\/li>\n
                  3. Salmoni<\/li>\n
                  4. Jan\u00eb pothuajse nj\u00ebsoj<\/li>\n<\/ol>\n

                     <\/p>\n

                    1- P\u00ebrgjigjia e sakt\u00eb \u00ebsht\u00eb b-ja. U \u00e7udit\u00ebt? Ju nuk keni nevoj\u00eb t\u00eb hiqni dore nga mishi i vi\u00e7it p\u00ebr t\u00eb qen\u00eb n\u00eb form\u00eb. Mishi i grir\u00eb i vi\u00e7it pa dhjam\u00eb ka m\u00eb pak kolesterol sesa mishi i pul\u00ebs. Gjithashtu, ai m\u00eb ka shum\u00eb vitamin\u00eb B12, zink dhe hekur, gj\u00eb q\u00eb shton energjin\u00eb, e mban zemr\u00ebn tuaj t\u00eb sh\u00ebndetshme dhe ju mbron nga s\u00ebmundjet. Thuajini kasapit t\u2019ju grij\u00eb nj\u00eb cop\u00eb mishi vi\u00e7i q\u00eb nuk ka dhjam\u00eb n\u00eb t\u00eb. Kur t\u00eb jeni n\u00eb sht\u00ebpi, pasi ta keni kav\u00ebrdisur, p\u00ebrs\u00ebri mund ta kulloni yndyr\u00ebn q\u00eb mund t\u00eb l\u00ebshoj\u00eb. Caktoni nj\u00eb racion sa gjysma e p\u00ebll\u00ebmb\u00ebs s\u00eb dor\u00ebs p\u00ebr f\u00ebmij\u00ebt 4-8 vje\u00e7 dhe nj\u00eb racion afro sa nj\u00eb tuf\u00eb letrash bixhozi p\u00ebr f\u00ebmij\u00ebt m\u00eb t\u00eb rritur dhe t\u00eb rriturit.<\/p>\n

                    2- P\u00ebrgjigjia e sakt\u00eb \u00ebsht\u00eb c-ja. Kosi i ngrir\u00eb mund t\u00eb duket m\u00eb i sh\u00ebndetsh\u00ebm, sepse ka m\u00eb pak yndyrna t\u00eb ngopura, por ai ka t\u00eb nj\u00ebjt\u00ebn sasi sheqeri dhe kalorish sa akullorja. At\u00ebher\u00eb, shijojeni akulloren dhe kosin vet\u00ebm her\u00eb pas here, jo \u00e7do dit\u00eb, sepse sheqeri i shumt\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb shtimin n\u00eb pesh\u00eb. Racioni duhet t\u00eb jet\u00eb afro sa nj\u00eb top tenisi. P\u00ebr m\u00eb pak kalori ju mund t\u00eb ngrini pure frutash, ose t\u00eb blini t\u00eb tilla, por mos u g\u00ebnjeni nga etiketat \u201c100% fruta\u201d. Frutat duhet t\u00eb jen\u00eb p\u00ebrb\u00ebr\u00ebsit e par\u00eb dhe nuk duhet t\u00eb ket\u00eb sheqer t\u00eb shtuar. N\u00ebse i b\u00ebni vet\u00eb do t\u00eb p\u00ebrdorni edhe tulin dhe jo vet\u00ebm l\u00ebngun. Tuli ka fibra q\u00eb t\u00eb b\u00ebjn\u00eb t\u00eb ndjeheni t\u00eb ngopur dhe jan\u00eb t\u00eb mira p\u00ebr tretjen.<\/p>\n

                    3- P\u00ebrgjigjia e sakt\u00eb \u00ebsht\u00eb a-ja. Patatet jan\u00eb nj\u00eb zgjedhje m\u00eb e sh\u00ebndetshme n\u00ebse v\u00eb re kalorit\u00eb. N\u00ebse i hani me gjith\u00eb l\u00ebkur\u00eb, do t\u00eb merrni edhe m\u00eb shum\u00eb vitamin\u00eb C, fibra dhe kalium, t\u00eb cilat jan\u00eb t\u00eb mira p\u00ebr zemr\u00ebn. M\u00ebnyra se si i gatuani patatet \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr t\u00eb qen\u00eb t\u00eb sh\u00ebndetshme p\u00ebr gjith\u00eb familjen. Mos i skuqni dhe mos u hidhni gjalp\u00eb apo krem qum\u00ebshti. N\u00eb vend t\u00eb k\u00ebsaj shoq\u00ebrojini me di\u00e7ka m\u00eb t\u00eb sh\u00ebndetshme, si salc\u00eb domateje, djath\u00eb apo kos me pak yndyr\u00eb dhe er\u00ebza p\u00ebr m\u00eb shum\u00eb shije dhe m\u00eb pak yndyr\u00eb.<\/p>\n

                    4- P\u00ebrgjigjia e sakt\u00eb \u00ebsht\u00eb b-ja. Proshuta ka afro 10 her\u00eb m\u00eb pak dhjam\u00eb se sallami, si edhe m\u00eb pak kalori dhe natrium. Megjithat\u00eb, ajo nuk \u00ebsht\u00eb shum\u00eb e sh\u00ebndetshme, sepse p\u00ebrs\u00ebri ka shum\u00eb natrium, i cili rrit presionin e gjakut. N\u00ebse k\u00ebrkoni di\u00e7ka m\u00eb t\u00eb sh\u00ebndetshme, zgjidhni peshkun ton. Ai ka shum\u00eb proteina, m\u00eb pak natrium dhe pothuajse po aq kalori sa proshuta. B\u00ebni nj\u00eb sallat\u00eb me ton me mustard\u00eb dhe majonez\u00eb me pak yndyr\u00eb p\u00ebr t\u00eb mos konsumuar shum\u00eb yndyrna.<\/p>\n

                    5- P\u00ebrgjigjia e sakt\u00eb \u00ebsht\u00eb c-ja. Sheqeri kaf, ose i pap\u00ebrpunuar ka disa kripra minerale q\u00eb ai i rafinuar, apo i bardh\u00eb nuk i ka, por ato nuk jan\u00eb t\u00eb mjaftueshme p\u00ebr ta b\u00ebr\u00eb at\u00eb m\u00eb t\u00eb sh\u00ebndetsh\u00ebm. Q\u00eb t\u00eb dyja llojet e sheqerit ofrojn\u00eb kalori \u201cboshe\u201d, t\u00eb cilat duhen kufizuar n\u00eb diet\u00ebn tuaj. Sheqeri nuk \u00ebsht\u00eb di\u00e7ka q\u00eb ju e fusni vet\u00ebm n\u00eb kafe. Ai gjithashtu b\u00ebn pjes\u00eb n\u00eb pijet freskuese, bile edhe disa l\u00ebngje frutash. K\u00ebshtu duhet t\u00eb kufizoni ushqimet dhe pijet me sheqer. Nj\u00eb kano\u00e7e koka-kole ka m\u00eb shum\u00eb se 16 lug\u00eb \u00e7aji sheqeri n\u00eb t\u00eb. Kjo sasi \u00ebsht\u00eb 5 her\u00eb m\u00eb e lart\u00eb se nj\u00eb f\u00ebmij\u00eb 4-8 vje\u00e7 duhet t\u00eb konsumoj\u00eb n\u00eb dit\u00eb. Grat\u00eb duhet t\u00eb konsumojn\u00eb deri n\u00eb 6 lug\u00eb sheqer n\u00eb dit\u00eb, ose m\u00eb pak dhe burrat deri n\u00eb 9 lug\u00eb.<\/p>\n

                    6- P\u00ebrgjigjia e sakt\u00eb \u00ebsht\u00eb a-ja. Muffin ka pothuajse gjysm\u00ebn e kalorive dhe natriumit nga kruasani. Lyejeni at\u00eb me gjalp\u00eb kikiriku, n\u00eb vend t\u00eb gjalpit t\u00eb zakonsh\u00ebm, sepse \u00ebsht\u00eb m\u00eb i mir\u00eb p\u00ebr zemr\u00ebn. Mielli integral \u00ebsht\u00eb nj\u00eb burim i mir\u00eb fibrash, t\u00eb cilat ju ndihmojn\u00eb t\u00eb ndjeheni m\u00eb t\u00eb ngopur, k\u00ebshtu q\u00eb ju keni m\u00eb pak gjasa t\u00eb hani m\u00eb pas ushqime fast foodi. Si e kuptoni se po merrni sasin\u00eb e duhur t\u00eb fibrave? Zgjidhni buk\u00eb dhe produkte, n\u00eb t\u00eb cilat fjala \u201cgrur\u00eb integral\u201d z\u00eb vendin e par\u00eb n\u00eb etiket\u00eb. Gjithashtu zgjidhni produkte me t\u00eb pakt\u00ebn 3 gram\u00eb fibra n\u00eb list\u00ebn e p\u00ebrb\u00ebr\u00ebsve.<\/p>\n

                    7- P\u00ebrgjigjia e sakt\u00eb \u00ebsht\u00eb b-ja. Jo t\u00eb gjitha drith\u00ebrat e t\u00ebrsh\u00ebr\u00ebs jan\u00eb nj\u00ebsoj. Shum\u00eb tipe t\u00eb drith\u00ebrave instantane kan\u00eb plot sheqer t\u00eb shtuar dhe natrium. Kjo gj\u00eb nuk \u00ebsht\u00eb e mir\u00eb p\u00ebr sh\u00ebndetin tuaj. N\u00eb vend t\u00eb tyre zgjidhni drith\u00ebrat normale, t\u00eb cilat gatuhen p\u00ebr pes\u00eb minuta. N\u00ebse kjo ju duket goxha koh\u00eb n\u00eb m\u00ebngjes, gatuajini n\u00eb dark\u00eb, ndajini n\u00eb pjata me nga nj\u00eb racion dhe ngrohini t\u00eb nes\u00ebrmen n\u00eb mikroval\u00eb. N\u00ebse doni q\u00eb f\u00ebmij\u00ebt t\u2019i han\u00eb ato pa u hedhur sheqer, shtojini er\u00ebza dhe fruta t\u00eb thata, ose pak re\u00e7el frutash.<\/p>\n

                    8- P\u00ebrgjigjia e sakt\u00eb \u00ebsht\u00eb b-ja. L\u00ebngu i portokalles ka edhe m\u00eb pak sheqer se l\u00ebngu u moll\u00ebs pa sheqer. L\u00ebngu i moll\u00ebs ka pothuajse nj\u00ebsoj kalori dhe sheqer sa nj\u00eb koka-kola! Sido q\u00eb t\u00eb jet\u00eb, kufizoni l\u00ebngjet e frutave t\u00eb blera, sepse t\u00eb gjitha kan\u00eb shum\u00eb sheqer. Ju mund t\u2019i shtrydhni vet\u00eb frutat n\u00eb sht\u00ebpi dhe t\u00eb mos pini m\u00eb shum\u00eb se nj\u00eb got\u00eb n\u00eb dit\u00eb. F\u00ebmij\u00ebt 1-6 vje\u00e7 nuk duhet t\u00eb puin\u00eb m\u00eb shum\u00eb se 130-180 ml l\u00ebng frutash n\u00eb dit\u00eb, nd\u00ebrsa f\u00ebmij\u00ebt m\u00eb t\u00eb m\u00ebdhenj n\u00eb mosh\u00eb jo m\u00eb shum\u00eb se 330 ml n\u00eb dit\u00eb. Kur nj\u00eb f\u00ebmij\u00eb k\u00ebrkon l\u00ebng, pasi do di\u00e7ka t\u00eb \u00ebmb\u00ebl, ofrojini m\u00eb mir\u00eb pak frut\u00eb. Ka m\u00eb shum\u00eb fibra, q\u00eb t\u00eb mbajn\u00eb t\u00eb ngopur m\u00eb gjat\u00eb. Kur ata jan\u00eb t\u00eb etur, ofrojini uj\u00eb ose qum\u00ebsht me pak yndyr\u00eb.<\/p>\n

                    9- P\u00ebrgjigjia e sakt\u00eb \u00ebsht\u00eb b-ja. Q\u00eb t\u00eb dy peshqit jan\u00eb t\u00eb pasur me proteina. Salmoni ka m\u00eb shum\u00eb yndyr\u00eb, por b\u00ebhet fjal\u00eb p\u00ebr yndyrna t\u00eb sh\u00ebndetshme, me omega 3, t\u00eb cilat jan\u00eb pozitive p\u00ebr zemr\u00ebn, prandaj ai \u00ebsht\u00eb zgjedhje m\u00eb e mir\u00eb. P\u00ebrpiquni t\u00eb gatuani p\u00ebr familjen tuaj ushqime me omega 3 t\u00eb pakt\u00ebn tre her\u00eb n\u00eb jav\u00eb. T\u00eb pasura me t\u00eb jan\u00eb edhe trofta, harengat, arrat dhe farat e linit.<\/p>\n","protected":false},"excerpt":{"rendered":"

                      Cili ushqim \u00ebsht\u00eb m\u00eb i mir\u00eb p\u00ebr t\u00eb pasur nj\u00eb zem\u00ebr t\u00eb sh\u00ebndetshme: Mishi i gjoksit t\u00eb pul\u00ebs Mish i grir\u00eb vi\u00e7i pa dhjam\u00eb Jan\u00eb pothuajse nj\u00ebsoj   Cila ka m\u00eb pak sheqer: Akullorja me vanilje Akullorja me kos t\u00eb ngrir\u00eb Kan\u00eb pothuajse t\u00eb nj\u00ebjt\u00ebn sasi sheqeri   Cila ka m\u00eb pak kalori: Nj\u00eb […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-10303","post","type-post","status-publish","format-standard","hentry","category-test"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10303","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=10303"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10303\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=10303"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=10303"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=10303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}