<\/p>\n
\u00a0<\/strong><\/p>\n Doktoresha Detina Zalli punon n\u00eb universitetin e Harvardit, si k\u00ebrkuese shkencore dhe lektore. Ajo \u00ebsht\u00eb edhe themeluese e institutit jofitimprur\u00ebs \u201cVVe speak science\u201d, q\u00eb ka si q\u00ebllim p\u00ebrdit\u00ebsimin e publikut shqiptar me t\u00eb rejat e fundit t\u00eb shkenc\u00ebs s\u00eb mjek\u00ebsis\u00eb. K\u00ebt\u00eb jav\u00eb biseduam me t\u00eb p\u00ebr kolesterolin dhe p\u00ebr rreziqet q\u00eb sjell ai\u2026<\/em><\/strong><\/p>\n \u00a0<\/strong><\/p>\n Adrian Rakipi: – A mund t\u00eb na thoni fillimisht se \u00e7\u2019\u00ebsht\u00eb kolesteroli?<\/strong><\/p>\n – Kolesteroli \u00ebsht\u00eb nj\u00eb substanc\u00eb yndyrore q\u00eb gjendet n\u00eb t\u00eb gjitha qelizat. Trupi yn\u00eb ka nevoj\u00eb p\u00ebr kolesterol, p\u00ebr t\u00eb prodhuar hormone, vitamin\u00ebn D dhe substanca q\u00eb ndihmojn\u00eb p\u00ebr tretjen e ushqimeve (acidet biliare) dhe ai e prodhon vet\u00eb sasin\u00eb e kolesterolit p\u00ebr t\u00eb cil\u00ebn ka nevoj\u00eb. Kolesteroli gjendet n\u00eb disa ushqime, andaj ai mund t\u00eb merret edhe me an\u00eb t\u00eb t\u00eb ushqyerit. N\u00eb kushte normale, kolesteroli nuk mund t\u00eb tretet dhe t\u00eb transportohet n\u00eb gjak, ndaj p\u00ebr t\u2019u transportuar, kolesterolit i nevojiten lipoproteinat, t\u00eb cilat jan\u00eb qeliza t\u00eb p\u00ebrb\u00ebra nga yndyrna n\u00eb brend\u00ebsi dhe proteina n\u00eb pjes\u00ebn e jashtme. Dy lipoproteinat m\u00eb t\u00eb r\u00ebnd\u00ebsishme q\u00eb trasportojn\u00eb kolesterolin jan\u00eb: LDL (lipoproteina me densitet t\u00eb ul\u00ebt) dhe HDL (lipoproteina me densitet t\u00eb lart\u00eb). Kolesteroli i lart\u00eb \u00ebsht\u00eb nj\u00eb fenomen q\u00eb haset shpesh sot dhe q\u00eb shkakton shum\u00eb patologji t\u00eb r\u00ebnda.<\/p>\n – N\u00eb fakt, shpeshher\u00eb d\u00ebgjojm\u00eb termat \u201ckolesterol i mir\u00eb\u201d dhe \u201ckolesterol i keq\u201d. Ku q\u00ebndron ndryshimi mes tyre dhe \u00e7\u2019do t\u00eb thot\u00eb nj\u00eb vler\u00eb e lart\u00eb e kolesterolit?<\/strong><\/p>\n – Kolesteroli LDL \u00ebsht\u00eb i njohur edhe si \u201ckolesteroli i keq\u201d. Nj\u00eb nivel i lart\u00eb i LDL-s\u00eb \u00e7on n\u00eb nj\u00eb formim t\u00eb kolesterolit n\u00eb arterie dhe m\u00eb pas, n\u00eb bllokimin e tyre, pa p\u00ebrmendur k\u00ebtu pasoja t\u00eb tjera negative. Kolesteroli HDL quhet edhe \u201ckolesteroli i mir\u00eb\u201d. Kjo p\u00ebr shkak se lipoproteinat me densitet t\u00eb lart\u00eb e transportojn\u00eb kolesterolin nga pjes\u00ebt e tjera t\u00eb trupit tuaj drejt m\u00ebl\u00e7is\u00eb, e cila e largon kolesterolin nga trupi. Zakonisht, thuhet se ke kolesterol t\u00eb lart\u00eb, kur sasia e LDL-s\u00eb n\u00eb gjak \u00ebsht\u00eb mbi 190 mg\/dl. Ky kolesterol i tep\u00ebrt depozitohet n\u00eb murin e arterieve, t\u00eb cilat ngushtojn\u00eb perimetrin e tyre. Duke u ngushtuar perimetri, zvog\u00eblohet fluksi i gjakut, gj\u00eb q\u00eb i varf\u00ebron dhe i privon indet nga oksigjeni e substancat ushqyese. Kjo gjendje \u00ebsht\u00eb shkak p\u00ebr ishemi dhe, n\u00ebse pllaka e kolesterolit e ngushton t\u00eb gjith\u00eb en\u00ebn e gjakut, duke e bllokuar t\u00ebr\u00ebsisht at\u00eb, arrihet n\u00eb infarkt t\u00eb zemr\u00ebs.<\/p>\n – A ka nj\u00eb m\u00ebnyr\u00eb p\u00ebr ta ulur nivelin e kolesterolit, q\u00eb t\u00eb mos arrihet n\u00eb situata t\u00eb tilla fatale?<\/strong><\/p>\n – Sigurisht q\u00eb po. Kolesteroli \u00ebsht\u00eb nj\u00eb faktor rreziku q\u00eb mund t\u00eb ndryshohet duke u bazuar te dieta ushqimore, ushtrimet fizike dhe barnat. Si\u00e7 e dim\u00eb, m\u00ebnyra e t\u00eb ushqyerit ndikon n\u00eb shum\u00eb s\u00ebmundje. Gjithashtu, ushtrimet fizike kan\u00eb nj\u00eb rol ky\u00e7. T\u00eb gjith\u00eb kemi mund\u00ebsi q\u00eb 30 minuta n\u00eb dit\u00eb t\u00eb b\u00ebjm\u00eb nj\u00eb aktivitet sportiv. Nuk ka r\u00ebnd\u00ebsi se \u00e7far\u00eb aktiviteti zgjidhni, e r\u00ebnd\u00ebsishme \u00ebsht\u00eb t\u00eb l\u00ebvizni t\u00eb pakt\u00ebn 30 minuta n\u00eb dit\u00eb. Preferoni shkall\u00ebt n\u00eb vend t\u00eb ashensorit, zbrisni nj\u00eb stacion m\u00eb p\u00ebrpara se stacioni i zakonsh\u00ebm dhe pjes\u00ebn tjet\u00ebr t\u00eb rrug\u00ebs b\u00ebjeni n\u00eb k\u00ebmb\u00eb. Faktor tjet\u00ebr q\u00eb mund t\u00eb ndryshoj\u00eb nivelin e kolesterolit jan\u00eb ila\u00e7et. Ekzistojn\u00eb barna specifike p\u00ebr pacient\u00ebt q\u00eb e kan\u00eb t\u00eb pamundur t\u00eb ulin nivelin e kolesterolit n\u00eb m\u00ebnyr\u00eb natyrale, ndon\u00ebse un\u00eb do t\u00eb k\u00ebshilloja t\u00eb mos ishte e nevojshme arritja deri te barnat, sepse fare mir\u00eb kolesteroli mund t\u00eb ulet me nj\u00eb regjim ushqimor rigoroz.<\/p>\n – Cilat ushqime jan\u00eb efikase p\u00ebr t\u00eb ulur nivelin e kolesterolit?<\/strong><\/p>\n – Nj\u00eb ushqim i r\u00ebnd\u00ebsish\u00ebm \u00ebsht\u00eb t\u00ebrsh\u00ebra. Ngr\u00ebnia e nj\u00eb tasi t\u00ebrsh\u00ebre \u00e7do m\u00ebngjes \u00ebsht\u00eb v\u00ebrtetuar q\u00eb ul kolesterolin, sepse t\u00ebrsh\u00ebra p\u00ebrmban fibra t\u00eb tretshme q\u00eb reduktojn\u00eb vlerat e LDL-s\u00eb. K\u00ebto fibra pengojn\u00eb futjen e kolesterolit n\u00eb qarkullimin e gjakut.<\/p>\n Ngr\u00ebnia e vet\u00ebm 5-10 gram\u00ebve nga k\u00ebto fibra e ul nivelin e LDL-s\u00eb dhe t\u00eb kolesterolit. P\u00ebr t\u00eb rritur sasin\u00eb e fibrave, ju mund t\u2019i shtoni t\u00ebrsh\u00ebr\u00ebs fruta, si banane apo luleshtrydhe. Nj\u00eb tjet\u00ebr ushqim jan\u00eb arrat dhe frutat e thata. Ngr\u00ebnia e nj\u00eb grushti me arra \u00e7do dit\u00eb i mban en\u00ebt e gjakut t\u00eb sh\u00ebndetshme. Arrat, bajamet e lajthit\u00eb jan\u00eb t\u00eb pasura me acide yndyrore, t\u00eb cil\u00ebt jan\u00eb v\u00ebrtetuar se e mbajn\u00eb zemr\u00ebn t\u00eb sh\u00ebndetshme dhe po ashtu, ulin nivelin e LDL-s\u00eb. P\u00ebr t\u00eb ulur nivelin e kolesterolit duhet t\u00eb fusni n\u00eb diet\u00ebn tuaj medoemos peshkun. Peshku \u00ebsht\u00eb nj\u00eb nga ushqimet kryesore q\u00eb konsiderohet si ndihm\u00ebs i zemr\u00ebs s\u00eb sh\u00ebndetshme. Peshku jo vet\u00ebm q\u00eb mbron zemr\u00ebn nga ritmet e \u00e7rregullta dhe ndihmon n\u00eb uljen e tensionit t\u00eb lart\u00eb t\u00eb gjakut, por ul edhe gjasat e trombozave. Shoqata Amerikane e Zemr\u00ebs rekomandon konsumimin e peshkut, s\u00eb paku dy her\u00eb n\u00eb jav\u00eb. Nj\u00eb nga super-ushqimet e k\u00ebtij shekulli \u00ebsht\u00eb pa dyshim avokadoja. Ajo \u00ebsht\u00eb e pasur me yndyrna t\u00eb pangopura t\u00eb cilat rrisin nivelin e kolesterolit te mir\u00eb, HDL-s\u00eb. Avokadoja p\u00ebrmban edhe beta-sitoserol, nj\u00eb yndyr\u00eb bimore q\u00eb redukton absorbimin e kolesterolit nga ushqimi. Mundohuni t\u00eb shtoni avokadon n\u00eb sallat\u00eb, n\u00eb sup\u00eb dhe n\u00eb sandui\u00e7e. List\u00ebs s\u00eb ushqimeve kund\u00ebr kolesterolit do t\u2019i shtoja medoemos hudhr\u00ebn, sepse hudhra pak\u00ebson kolesterolin, ul presionin e gjakut, parandalon rrezikun e trombozave, si dhe lufton infeksionet. \u00cbsht\u00eb v\u00ebrtetuar q\u00eb hudhra parandalon ngjitjen e cop\u00ebzave t\u00eb kolesterolit me nj\u00ebra-tjetr\u00ebn dhe me murin e en\u00ebs s\u00eb gjakut. P\u00ebrsa u p\u00ebrket l\u00ebngjeve, evitoni l\u00ebngjet e frutave t\u00eb gatshme q\u00eb kan\u00eb shum\u00eb shtesa dhe shtoni n\u00eb diet\u00eb \u00e7ajin. I ftoht\u00eb ose i nxeht\u00eb, \u00e7aji \u00ebsht\u00eb i pasur me flavonoide, t\u00eb njohura si antioksidant\u00eb t\u00eb fuqish\u00ebm kund\u00ebr oksidimit t\u00eb LDL-s\u00eb. K\u00ebshtu, ato pengojn\u00eb formimin e pllakave t\u00eb kolesterolit.<\/p>\n – Nj\u00eb k\u00ebshill\u00eb t\u00eb p\u00ebrgjithshme p\u00ebr t\u00eb gjith\u00eb ata persona q\u00eb vuajn\u00eb nga kolesteroli i lart\u00eb…<\/strong><\/p>\n – N\u00eb nj\u00eb situat\u00eb si kolesteroli i lart\u00eb, nj\u00eb r\u00ebnd\u00ebsi t\u00eb madhe ka t\u00eb jeni strikt\u00eb dhe t\u00eb vendosur n\u00eb diet\u00ebn tuaj. Gjith\u00e7ka e keni n\u00eb dor\u00eb me an\u00eb t\u00eb ushqimeve. P\u00ebrpiquni t\u00eb jeni t\u00eb kujdessh\u00ebm dhe t\u00eb mos e teproni me ushqime me shum\u00eb yndyr\u00eb, t\u00eb skuqura dhe t\u00eb gatshme. Rikthejuni perimeve dhe frutave. B\u00ebni aktivitet sportiv dhe relaksohuni. Ky i fundit ka r\u00ebnd\u00ebsi, sepse stresi mund t\u2019ju shkaktoj\u00eb rritje t\u00eb kolesterolit. P\u00ebrpiquni t\u00eb lini duhanin. Sipas nj\u00eb studimi, l\u00ebnia e duhanit rrit me deri n\u00eb 5% nivelin e kolesterolit t\u00eb mir\u00eb. Dhe, s\u00eb fundmi, qeshni m\u00eb shum\u00eb. Kot nuk thon\u00eb, e qeshura \u00ebsht\u00eb ila\u00e7!<\/p>\n","protected":false},"excerpt":{"rendered":" \u00a0 Doktoresha Detina Zalli punon n\u00eb universitetin e Harvardit, si k\u00ebrkuese shkencore dhe lektore. Ajo \u00ebsht\u00eb edhe themeluese e institutit jofitimprur\u00ebs \u201cVVe speak science\u201d, q\u00eb ka si q\u00ebllim p\u00ebrdit\u00ebsimin e publikut shqiptar me t\u00eb rejat e fundit t\u00eb shkenc\u00ebs s\u00eb mjek\u00ebsis\u00eb. K\u00ebt\u00eb jav\u00eb biseduam me t\u00eb p\u00ebr kolesterolin dhe p\u00ebr rreziqet q\u00eb sjell ai\u2026 […]<\/p>\n","protected":false},"author":5,"featured_media":12517,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-12516","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\/12516","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=12516"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/12516\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/12517"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=12516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=12516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=12516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}