{"id":11150,"date":"2015-11-23T14:30:57","date_gmt":"2015-11-23T13:30:57","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=11150"},"modified":"2015-11-23T10:53:43","modified_gmt":"2015-11-23T09:53:43","slug":"cilat-jane-ushqimet-me-te-mira-per-kockat","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2015\/11\/cilat-jane-ushqimet-me-te-mira-per-kockat\/","title":{"rendered":"Cilat jan\u00eb ushqimet m\u00eb t\u00eb mira p\u00ebr kockat?"},"content":{"rendered":"

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Kockat tona q\u00ebndrojn\u00eb t\u00eb forta gjat\u00eb rinis\u00eb, por kur arrijm\u00eb t\u00eb 30-tat, ato fillojn\u00eb procesin e hollimit. Te grat\u00eb, ky proces p\u00ebrshpejtohet pas menopauz\u00ebs, por ka m\u00ebnyra si t\u00eb ngadal\u00ebsohet. Nj\u00eb nga k\u00ebto m\u00ebnyra mbrojt\u00ebse \u00ebsht\u00eb t\u00eb ushqyerit. Ngr\u00ebnia e ushqimeve t\u00eb duhura mund t\u2019ju jap\u00eb fuqin\u00eb maksimale dhe t\u00eb shtoj\u00eb densitetin e kockave n\u00eb \u00e7do mosh\u00eb. P\u00ebr k\u00ebt\u00eb, do t\u2019ju ndihmojm\u00eb n\u00eb shkrimin e m\u00ebposht\u00ebm…<\/em><\/strong><\/p>\n

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    \n
  1. Qum\u00ebshti<\/strong><\/li>\n<\/ol>\n

    Kalciumi \u00ebsht\u00eb guri themeltar i kockave t\u00eb forta. T\u00eb rriturit deri n\u00eb 50 vje\u00e7, kan\u00eb nevoj\u00eb p\u00ebr 1 lit\u00ebr qum\u00ebsht n\u00eb dit\u00eb. Duke filluar nga mosha 51 vje\u00e7are, grat\u00eb kan\u00eb nevoj\u00eb p\u00ebr 1.2 litra n\u00eb dit\u00eb dhe po kaq nevoj\u00eb kan\u00eb edhe burrat, duke filluar nga mosha 71 vje\u00e7are. Burimi kryesor i kalciumit \u00ebsht\u00eb pa dyshim, qum\u00ebshti. Nj\u00eb got\u00eb me 230 ml qum\u00ebsht, qoft\u00eb ai i skremuar apo jo, p\u00ebrmban 300 miligram\u00eb kalcium.<\/p>\n

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    1. Kos dhe djath\u00eb<\/strong><\/li>\n<\/ol>\n

      Nuk ju p\u00eblqen qum\u00ebshti? Nj\u00eb got\u00eb me kos ka pothuajse po aq kalcium sa edhe nj\u00eb got\u00eb me qum\u00ebsht. Po ashtu, edhe 30 gram\u00eb djathi zviceran. Mund t\u00eb konsumoni kos dhe djath\u00eb pa problem edhe n\u00ebse jeni intolerant\u00eb ndaj laktoz\u00ebs, ose t\u00eb provoni produktet pa laktoz\u00eb. Heqja e laktoz\u00ebs nga qum\u00ebshti dhe n\u00ebnproduktet e tij nuk prek p\u00ebrmbajtjen e kalciumit.<\/p>\n

        \n
      1. Sardelet<\/strong><\/li>\n<\/ol>\n

        Qum\u00ebshti dhe n\u00ebnproduktet e tij nuk jan\u00eb m\u00ebnyra e vetme p\u00ebr t\u00eb marr\u00eb kalcium. Nj\u00eb burim tjet\u00ebr i shk\u00eblqyer jan\u00eb sardelet. T\u00eb gjitha halat e tyre t\u00eb vogla kan\u00eb at\u00eb q\u00eb i nevojitet trupit ton\u00eb p\u00ebr t\u00eb formuar mas\u00ebn kockore. 100 gram\u00eb sardele t\u00eb konservuara p\u00ebrmbajn\u00eb pak m\u00eb shum\u00eb kalcium se nj\u00eb got\u00eb me qum\u00ebsht.<\/p>\n

          \n
        1. Perimet me gjethe jeshile<\/strong><\/li>\n<\/ol>\n

          Ju mund t\u00eb \u00e7uditeni kur t\u00eb m\u00ebsoni se shum\u00eb kalcium kan\u00eb edhe disa perime, sidomos ato me gjethe jeshile t\u00eb err\u00ebt, si\u00e7 \u00ebsht\u00eb nj\u00eb lloj sallate frize (kale), lakra kineze dhe sallata kineze. Nj\u00eb sasi t\u00eb mir\u00eb kalciumi kan\u00eb edhe gjethet e rrepave t\u00eb bardha. Nj\u00eb filxhan me gjethe t\u00eb gatuara ka afro 200 mg kalcium.<\/p>\n

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          1. Ushqimet me kalcium t\u00eb shtuar<\/strong><\/li>\n<\/ol>\n

            N\u00ebse produktet e qum\u00ebshtit, sardelet, apo perimet jeshile nuk ju p\u00eblqejn\u00eb edhe aq, at\u00ebher\u00eb mund t\u00eb provoni ushqimet me kalcium t\u00eb shtuar. K\u00ebto jan\u00eb produkte q\u00eb zakonisht nuk p\u00ebrmbajn\u00eb kalcium, por q\u00eb ai u \u00ebsht\u00eb shtuar m\u00eb von\u00eb. Ushqimet e m\u00ebngjesit jan\u00eb t\u00eb mira, si l\u00ebngu i portokalleve me kalcium t\u00eb shtuar, q\u00eb ka pothuajse t\u00eb nj\u00ebjt\u00ebn sasi kalciumi sa qum\u00ebshti, si edhe drith\u00ebrat, q\u00eb mund t\u00eb ken\u00eb deri n\u00eb 1000 mg p\u00ebr nj\u00eb filxhan. Kontrolloni etiket\u00ebn p\u00ebr t\u00eb par\u00eb sasin\u00eb e sakt\u00eb.<\/p>\n

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            1. Tableta me kalcium<\/strong><\/li>\n<\/ol>\n

              \u00cbsht\u00eb gjithmon\u00eb m\u00eb mir\u00eb ta marr\u00ebsh kalciumin nga ushqimet, por n\u00ebse nuk e merrni sasin\u00eb e nevojshme n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb, at\u00ebher\u00eb tabletat me kalcium mund t\u00eb plot\u00ebsojn\u00eb munges\u00ebn (Nuk ia vlen t\u2019i merrni tabletat n\u00ebse e merrni kalciumin n\u00ebp\u00ebrmjet ushqimeve, sepse mund t\u00eb keni efekte dyt\u00ebsore, si gur\u00eb n\u00eb veshka). Q\u00eb tabletat t\u00eb thithen m\u00eb mir\u00eb nga trupi, mos merrni m\u00eb shum\u00eb se 500 mg nj\u00ebher\u00ebsh. Disa tableta, si karbonatet e kalciumit, thithen m\u00eb mir\u00eb n\u00ebse merren bashk\u00eb me ushqimin, nd\u00ebrsa citratet e kalciumit mund t\u2019i merrni kurdoher\u00eb.<\/p>\n

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              1. Ushqimet me soj\u00eb<\/strong><\/li>\n<\/ol>\n

                Tofuja (djathi i soj\u00ebs) me kalcium t\u00eb shtuar mund t\u00eb p\u00ebrmbaj\u00eb mbi 400 mg kalcium. Qum\u00ebshtit t\u00eb soj\u00ebs zakonisht i shtohen 300 mg kalcium p\u00ebr nj\u00eb filxhan, por soja ka edhe t\u00eb mira t\u00eb tjera p\u00ebr kockat. Studimet kan\u00eb treguar se substancat q\u00eb ajo p\u00ebrmban, izoflavonet, forcojn\u00eb kockat. K\u00ebto gjenden me shumic\u00eb te tofuja; ja pse soja dhe n\u00ebnproduktet e saj jan\u00eb t\u00eb mira p\u00ebr grat\u00eb pas menopauz\u00ebs.<\/p>\n

                  \n
                1. Salmoni<\/strong><\/li>\n<\/ol>\n

                  Salmoni dhe llojet e tjera t\u00eb peshqve me yndyr\u00eb ofrojn\u00eb nj\u00eb mori substancash q\u00eb forcojn\u00eb kockat. Ato p\u00ebrmbajn\u00eb vitamin\u00eb D, e cila ndihmon n\u00eb thithjen e kalciumit. Ato gjithashtu kan\u00eb me shumic\u00eb acide yndyrore omega-3, t\u00eb cilat ndihmojn\u00eb kockat. \u00cbsht\u00eb provuar se pilulat me vaj peshku reduktojn\u00eb humbjen e mas\u00ebs kockore te grat\u00eb dhe mund t\u00eb ndihmojn\u00eb n\u00eb parandalimin e osteoporoz\u00ebs.<\/p>\n

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                  1. Farat dhe frutat e thata<\/strong><\/li>\n<\/ol>\n

                    Farat dhe frutat e thata mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb fort\u00ebsin\u00eb e kockave n\u00eb disa m\u00ebnyra. Arrat dhe farat e linit jan\u00eb t\u00eb pasura me acide omega-3. Kikirik\u00ebt dhe bajamet p\u00ebrmbajn\u00eb kalium, q\u00eb mbron kund\u00ebr humbjes s\u00eb kalciumit n\u00eb urin\u00eb. Frutat e thata gjithashtu p\u00ebrmbajn\u00eb proteina dhe substanca t\u00eb tjera q\u00eb luajn\u00eb nj\u00eb rol ndihm\u00ebs n\u00eb forcimin e kockave.<\/p>\n

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                    1. Pak\u00ebsoni krip\u00ebn<\/strong><\/li>\n<\/ol>\n

                      Kripa \u00ebsht\u00eb nj\u00eb nga fajtor\u00ebt kryesor\u00eb t\u00eb pak\u00ebsimit t\u00eb kalciumit n\u00eb trup. Sa m\u00eb shum\u00eb krip\u00eb t\u00eb hani, aq m\u00eb shum\u00eb kalcium largohet n\u00ebp\u00ebrmjet urin\u00ebs. N\u00ebse p\u00ebrvet\u00ebsoni nj\u00eb diet\u00eb ushqimore me pak krip\u00eb, do t\u00eb keni n\u00eb trup m\u00eb shum\u00eb kalcium p\u00ebr kockat.<\/p>\n

                        \n
                      1. Dielli<\/strong><\/li>\n<\/ol>\n

                        N\u00eb rregull, dielli nuk \u00ebsht\u00eb ushqim, por trupi yn\u00eb prodhon vitamin\u00eb D n\u00eb p\u00ebrgjigje t\u00eb drit\u00ebs s\u00eb diellit dhe pa vitamin\u00ebn D, trupi yn\u00eb nuk mund ta thith\u00eb si\u00e7 duhet kalciumin nga ushqimet. Koha me re, vendet veriore dhe ngjyra e err\u00ebt e l\u00ebkur\u00ebs mund t\u00eb ndikojn\u00eb negativisht n\u00eb k\u00ebt\u00eb drejtim. P\u00ebr m\u00eb tep\u00ebr, dermatolog\u00ebt k\u00ebshillojn\u00eb t\u00eb mos ekspozohemi shum\u00eb n\u00eb diell, sepse ai d\u00ebmton l\u00ebkur\u00ebn. K\u00ebshtu, disa njer\u00ebz mund t\u00eb zgjedhin t\u00eb marrin tableta me vitamin\u00eb D. Doza ditore e k\u00ebshilluar \u00ebsht\u00eb 600 IU (15 mikrogram) p\u00ebr shumic\u00ebn e t\u00eb rriturve dhe 800 IU (20) p\u00ebr moshat mbi 70 vje\u00e7.<\/p>\n

                          \n
                        1. Ushtrime peshe<\/strong><\/li>\n<\/ol>\n

                          P\u00ebr t\u00eb pasur kocka t\u00eb forta duhet t\u00eb b\u00ebni rregullisht ushtrime peshe. Kjo p\u00ebrfshin \u00e7do aktivitet q\u00eb p\u00ebrdor pesh\u00ebn e trupit tuaj, ose pesha t\u00eb tjera, p\u00ebr t\u00eb sforcuar kockat dhe muskujt. Si pasoj\u00eb, trupi shton mas\u00ebn kockore dhe kockat b\u00ebhen m\u00eb t\u00eb dendura. Ecja e shpejt\u00eb, k\u00ebrcimi, tenisi dhe joga jan\u00eb sporte q\u00eb jan\u00eb provuar se p\u00ebrmir\u00ebsojn\u00eb sh\u00ebndetin e kockave.<\/p>\n","protected":false},"excerpt":{"rendered":"

                              Kockat tona q\u00ebndrojn\u00eb t\u00eb forta gjat\u00eb rinis\u00eb, por kur arrijm\u00eb t\u00eb 30-tat, ato fillojn\u00eb procesin e hollimit. Te grat\u00eb, ky proces p\u00ebrshpejtohet pas menopauz\u00ebs, por ka m\u00ebnyra si t\u00eb ngadal\u00ebsohet. Nj\u00eb nga k\u00ebto m\u00ebnyra mbrojt\u00ebse \u00ebsht\u00eb t\u00eb ushqyerit. Ngr\u00ebnia e ushqimeve t\u00eb duhura mund t\u2019ju jap\u00eb fuqin\u00eb maksimale dhe t\u00eb shtoj\u00eb densitetin e […]<\/p>\n","protected":false},"author":5,"featured_media":11151,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-11150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/11150","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=11150"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/11150\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/11151"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=11150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=11150"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=11150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}