{"id":21707,"date":"2019-03-22T15:30:45","date_gmt":"2019-03-22T14:30:45","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=21707"},"modified":"2019-03-22T13:51:18","modified_gmt":"2019-03-22T12:51:18","slug":"%ef%bb%bfsekretet-e-njerezve-me-te-shendetshem-ne-bote","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2019\/03\/%ef%bb%bfsekretet-e-njerezve-me-te-shendetshem-ne-bote\/","title":{"rendered":"\ufeffSekretet e njer\u00ebzve m\u00eb t\u00eb sh\u00ebndetsh\u00ebm n\u00eb bot\u00eb"},"content":{"rendered":"\n

Ka vende n\u00eb bot\u00eb, ku njer\u00ebzit b\u00ebjn\u00eb nj\u00eb jet\u00eb m\u00eb t\u00eb sh\u00ebndetshme e, p\u00ebr pasoj\u00eb, jetojn\u00eb m\u00eb gjat\u00eb. <\/em><\/strong><\/p>\n\n\n\n

N\u00ebse do ta kesh zemr\u00ebn n\u00eb gjendje t\u00eb mir\u00eb, b\u00ebhu bari dhe p\u00ebrdor vajin e ullirit, si mesdhetar\u00ebt, evito kancerin e gjoksit duke ngr\u00ebn\u00eb djath\u00eb soje (tofu) si japonez\u00ebt, apo ji i lumtur si norvegjez\u00ebt, duke gjuajtur drer\u00eb e duke ngr\u00ebn\u00eb boronica. <\/em><\/strong><\/p>\n\n\n\n

Nj\u00eb grup shkenc\u00ebtar\u00ebsh ka studiuar vendet ku njer\u00ebzit rrojn\u00eb m\u00eb shum\u00eb dhe m\u00eb pak. N\u00eb t\u00eb parat b\u00ebjn\u00eb pjes\u00eb zona n\u00eb vende si Italia, Japonia, Greqia, Kalifornia, Kosta Rika, Meksika e Islanda dhe u vu re se kjo kishte t\u00eb b\u00ebnte me ushqimin q\u00eb hanin dhe m\u00ebnyr\u00ebn e tyre t\u00eb jetes\u00ebs. Ja cilat jan\u00eb sekretet e tyre. Lexojini me kujdes, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u2019i p\u00ebrvet\u00ebsoni edhe ju…<\/em><\/strong><\/p>\n\n\n\n

1. Grat\u00eb franceze e ruajn\u00eb linj\u00ebn me racione t\u00eb\nvogla<\/strong><\/p>\n\n\n\n

Sipas librit best-seller t\u00eb shkrimtares amerikane Mirej Xhuliano, q\u00eb\ntitullohet \u201cGrat\u00eb franceze nuk sh\u00ebndoshen\u201d, grat\u00eb franceze konsumojn\u00eb gjalp\u00eb\ndhe krem qum\u00ebshti pa u sh\u00ebndoshur dhe kjo mund t\u00eb shpjegohet me dy fjal\u00eb t\u00eb\nvetme: Racione t\u00eb vogla. Ato p\u00ebrdorin n\u00eb sasi t\u00eb vog\u00ebl ushqim t\u00eb fresk\u00ebt e cil\u00ebsor\ndhe ver\u00eb q\u00eb ka aft\u00ebsi antioksiduese, duke p\u00ebrdorur nj\u00eb shum\u00ebllojshm\u00ebri\nushqimesh dhe duke shijuar \u00e7do kafshat\u00eb. Grat\u00eb franceze kan\u00eb gjithashtu tendenc\u00eb\nt\u00eb ecin, n\u00eb vend q\u00eb t\u00eb shkojn\u00eb n\u00eb palest\u00ebr. N\u00eb Franc\u00eb ato ngjisin shkall\u00ebt,\npasi shum\u00eb nga nd\u00ebrtesat jan\u00eb t\u00eb vjetra dhe nuk kan\u00eb ashensor. Gjithashtu, \u00e7mimi\ni naft\u00ebs \u00ebsht\u00eb m\u00eb i lart\u00eb, k\u00ebshtu q\u00eb njer\u00ebzit jan\u00eb t\u00eb motivuar t\u00eb ecin, n\u00eb vend\nq\u00eb t\u2019i japin makin\u00ebs. K\u00ebto jan\u00eb arsyet pse te grat\u00eb franceze, p\u00ebrqindja e\nobezitetit dhe s\u00ebmundjeve t\u00eb zemr\u00ebs \u00ebsht\u00eb e ul\u00ebt (12% kundrejt 36% t\u00eb amerikan\u00ebve).\nSipas ekspert\u00ebve, edhe n\u00ebse jeni n\u00eb pun\u00eb dhe nuk keni koh\u00eb, \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb\ngatuani n\u00eb sht\u00ebpi sesa t\u00eb hani n\u00eb fast-food ushqime pa vitamina dhe me shum\u00eb\nkalori.<\/p>\n\n\n\n

2. Skandinav\u00ebt konsumojn\u00eb produkte lokale<\/strong><\/p>\n\n\n\n

Filozofia tradicionale e popujve t\u00eb Evrop\u00ebs veriore i nxit ata t\u00eb han\u00eb at\u00eb\nq\u00eb kan\u00eb mbledhur ose gjuajtur vet\u00eb ose t\u00eb tjer\u00ebt, rreth tyre. Fjal\u00ebt ky\u00e7 jan\u00eb:\nlokale dhe t\u00eb fresk\u00ebta. Bim\u00ebt lokale p\u00ebrfshijn\u00eb ato t\u00eb familjes s\u00eb lakr\u00ebs,\ndrith\u00ebrat integrale dhe frutat e pyllit. Ata gjithashtu konsumojn\u00eb peshk t\u00eb\nfresk\u00ebt dhe t\u00eb pasur me acide yndyrore omega-3, si dhe drer\u00eb e zogj t\u00eb eg\u00ebr, q\u00eb\nkan\u00eb m\u00eb pak dhjam\u00eb se zogjt\u00eb e rritur n\u00eb ferma. Dieta nordike dhe m\u00ebnyra e jet\u00ebs\ns\u00eb tyre b\u00ebn q\u00eb njer\u00ebzit t\u00eb ken\u00eb m\u00eb pak obezitet (8% mesatarisht, n\u00eb var\u00ebsi nga\nvendi). Me gjith\u00eb drit\u00ebn e pak\u00ebt t\u00eb diellit, skandinav\u00ebt dhe islandez\u00ebt vuajn\u00eb\nnga depresioni m\u00eb pak se amerikan\u00ebt, mbase p\u00ebr shkak t\u00eb omega-3. N\u00eb Skandinavi\nka edhe nj\u00eb p\u00ebrb\u00ebr\u00ebs fizik n\u00eb prodhimin e ushqimit. Ata harxhojn\u00eb energji duke\nrritur dhe mbledhur bim\u00eb e kafsh\u00eb. N\u00ebse nuk keni nj\u00eb kop\u00ebsht ku mund t\u00eb mbillni\ndi\u00e7ka, mund t\u00eb organizoni nj\u00eb fundjav\u00eb dhe t\u00eb shkoni p\u00ebr mbledhjen e lakrave t\u00eb\negra, moll\u00ebve apo portokalleve. <\/p>\n\n\n\n

3. Japonez\u00ebt kan\u00eb lidhje t\u00eb forta familjare<\/strong><\/p>\n\n\n\n

Okinava, nj\u00eb ishull japonez, \u00ebsht\u00eb i njohur p\u00ebr p\u00ebrqendrimin m\u00eb t\u00eb madh t\u00eb\nnjer\u00ebzve nj\u00ebqindvje\u00e7ar\u00eb n\u00eb bot\u00eb. T\u00eb krahasuar me amerikan\u00ebt, ata kan\u00eb 80% m\u00eb\npak vdekje nga kanceri i gjoksit dhe 50% m\u00eb pak nga kanceri i vezoreve dhe i\nzorr\u00ebs s\u00eb trash\u00eb. Ata gjithashtu kan\u00eb m\u00eb pak raste t\u00eb Alzhamerit dhe t\u00eb s\u00ebmundjeve\nt\u00eb zemr\u00ebs. <\/p>\n\n\n\n

Si ia arrijn\u00eb k\u00ebsaj? N\u00eb Okinava ata praktikojn\u00eb t\u00eb ashtuquajturin \u201chara\nhachi bu\u201d, ose t\u00eb hash deri n\u00eb 80% t\u00eb ngopjes. M\u00ebnyra e jetes\u00ebs q\u00eb p\u00ebrfshin\nlutjet dhe meditimin duket se redukton stresin dhe problemet e shkaktuara nga\nai. Niveli i ul\u00ebt i kancereve mendohet se i detyrohet nj\u00eb diete t\u00eb pasur me\nfibra, si oriz, soj\u00eb, perime toke dhe alga, fruta, peshk t\u00eb pasur me omega-3\ndhe vet\u00ebm pak mish e produkte qum\u00ebshti. Gjithashtu, atje \u00ebsht\u00eb thelb\u00ebsor sensi\ni komunitetit. Atje ekziston nj\u00eb mb\u00ebshtetje e fuqishme shoq\u00ebrore, lidhjet\nfamiljare dhe vlera t\u00eb cilat i shtyjn\u00eb ata t\u00eb jen\u00eb aktiv\u00eb n\u00eb shoq\u00ebri edhe kur\njan\u00eb n\u00eb t\u00eb 80-tat, 90-tat, bile edhe n\u00eb t\u00eb 100-tat. Sensi se je i dobish\u00ebm ul\nstresin, parandalon s\u00ebmundjet dhe shton jet\u00ebgjat\u00ebsin\u00eb. <\/p>\n\n\n\n

3. Mesdhetar\u00ebt p\u00ebrdorin yndyrna t\u00eb mira<\/strong><\/p>\n\n\n\n

T\u00eb gjith\u00eb kemi d\u00ebgjuar p\u00ebr t\u00eb mirat e diet\u00ebs mesdhetare. Duket se n\u00eb k\u00ebto\nvende ka m\u00eb pak rrezik p\u00ebr s\u00ebmundjet e zemr\u00ebs, diabetin, obezitetin, kancerin,\nParkinsonin, apo Alzhaimerin. Si\u00e7 e dim\u00eb, dieta e mesdhetar\u00ebve p\u00ebrfshin yndyrna\nt\u00eb mira (vaj ulliri, arra, peshk), mish pa shum\u00eb yndyr\u00eb, fruta dhe perime, si\nedhe nj\u00eb sasi e moderuar vere. Sigurisht, gjith\u00e7ka varet nga sasit\u00eb. T\u00eb hash si\nitalian, nuk do t\u00eb thot\u00eb t\u00eb hash nj\u00eb tas t\u00eb madh me makarona. N\u00eb vende si\nishulli i Ikarias, n\u00eb Greqi, ka familje t\u00eb t\u00ebra q\u00eb jetojn\u00eb bashk\u00eb dhe gatuajn\u00eb\np\u00ebr t\u00eb gjith\u00eb. P\u00ebr m\u00eb tep\u00ebr, aktiviteti \u00ebsht\u00eb pjes\u00eb e jet\u00ebs s\u00eb p\u00ebrditshme, jo\ndi\u00e7ka q\u00eb b\u00ebhet vet\u00ebm n\u00eb palest\u00ebr. <\/p>\n\n\n\n

7 gj\u00ebra t\u00eb thjeshta (dhe t\u00eb p\u00ebrs\u00ebritura) q\u00eb mund t\u00eb\nb\u00ebni<\/strong><\/p>\n\n\n\n

1. Pak\u00ebsoni duhanin. Ai \u00ebsht\u00eb nj\u00eb nga faktor\u00ebt e rrezikut p\u00ebr sh\u00ebndetin e\nmushk\u00ebrive dhe en\u00ebve t\u00eb gjakut. <\/p>\n\n\n\n

2. Pak\u00ebsoni me 20% sasin\u00eb e ushqimit q\u00eb hani. N\u00eb vend q\u00eb t\u00eb vendosni pjata\nt\u00eb m\u00ebdha n\u00eb qend\u00ebr t\u00eb tavolin\u00ebs, mbushini ato q\u00eb m\u00eb par\u00eb dhe mos i rimbushni\nprap\u00eb. <\/p>\n\n\n\n

3. P\u00ebrdorni perimet dhe frutat. Ato jo vet\u00ebm q\u00eb kan\u00eb substanca\nantioksiduese, por jan\u00eb t\u00eb mira edhe p\u00ebr linj\u00ebn. Nj\u00eb shenbull: Nj\u00eb pjat\u00eb gjell\u00eb\nn\u00eb Okinava ka 1\/5 e kalorive t\u00eb nj\u00eb pjate gjelle n\u00eb SHBA. Mund t\u2019ju sugjerojm\u00eb\nt\u00eb p\u00ebrdorni mishin si plot\u00ebsues dhe jo si gjell\u00ebn kryesore dhe ta mbushni pjat\u00ebn\nme perime. M\u00ebsoni t\u2019i doni bim\u00ebt q\u00eb ju b\u00ebjn\u00eb mir\u00eb. Nj\u00eb diet\u00eb me fruta pylli,\ntofu dhe alga mund t\u2019ju duket e \u00e7uditshme, por mund t\u00eb m\u00ebsoni t\u2019i preferoni\nato. Ka shum\u00eb njer\u00ebz q\u00eb preferojn\u00eb ushqimin me shum\u00eb yndyr\u00eb, krip\u00eb ose sheqer,\nsepse k\u00ebshtu jan\u00eb m\u00ebsuar, por pasi m\u00ebsohesh me ushqime jo t\u00eb ngarkuara, fillon\nt\u2019i preferosh. <\/p>\n\n\n\n

4. Gjithashtu, p\u00ebrpiquni t\u00eb gatuani vet\u00eb \u00e7do dit\u00eb dhe shtrohuni t\u00eb gjith\u00eb n\u00eb\ntavolin\u00eb. K\u00ebshtu, do t\u00eb evitoni blerjen e ushqimeve fast-food dhe ngr\u00ebnien e\ntyre n\u00eb makin\u00eb ose para kompjuterit. Shijojeni \u00e7do kafshat\u00eb, si francez\u00ebt.\nDedikojini ushqimit t\u00eb pakt\u00ebn 20 minuta. Do t\u00eb hani m\u00eb pak dhe do t\u00eb k\u00ebnaqeni m\u00eb\nshum\u00eb.<\/p>\n\n\n\n

5. L\u00ebvizni. Njer\u00ebzit q\u00eb jetojn\u00eb gjat\u00eb, nuk e mendojn\u00eb levizjen si di\u00e7ka t\u00eb\nr\u00ebnd\u00eb. L\u00ebvizjet e moderuara b\u00ebjn\u00eb pjes\u00eb n\u00eb jet\u00ebn e tyre t\u00eb p\u00ebrditshme. Veproni\nsi grat\u00eb franceze dhe b\u00ebni nj\u00eb sh\u00ebtitje pas darke. <\/p>\n\n\n\n

6. Shtoni marr\u00eb\u00ebdh\u00ebniet. Njer\u00ebzit q\u00eb jetojn\u00eb gjat\u00eb, njihen p\u00ebr lidhjet e\nforta shoq\u00ebrore dhe familjare. Kalojeni koh\u00ebn n\u00eb sht\u00ebpi me familjen, rrethohuni\nnga miq q\u00eb b\u00ebjn\u00eb nj\u00eb jet\u00eb t\u00eb sh\u00ebndetshme, pasi zakonet e mira jan\u00eb ngjit\u00ebse. P\u00ebrfshihuni\nn\u00eb shoq\u00ebri, zhvilloni nj\u00eb pasion tuajin, etj. K\u00ebto lidhje i shtojn\u00eb vite jet\u00ebs\nsuaj. <\/p>\n\n\n\n

7. Evitoni stresin. Edhe njer\u00ebzit m\u00eb t\u00eb sh\u00ebndetsh\u00ebm t\u00eb bot\u00ebs, stresohen\nnganj\u00ebher\u00eb. At\u00ebhere, gjeni strategji p\u00ebr t\u00eb evituar stresin, meditoni, b\u00ebni\nvrap, hani nj\u00eb dark\u00eb me shoqen tuaj m\u00eb t\u00eb mir\u00eb dhe dilni p\u00ebr shooping, n\u00ebse kjo\nju p\u00eblqen. <\/p>\n\n\n\n

K\u00ebshtu do t\u00eb jetoni m\u00eb gjat\u00eb dhe do t\u00eb b\u00ebni nj\u00eb jet\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ka vende n\u00eb bot\u00eb, ku njer\u00ebzit b\u00ebjn\u00eb nj\u00eb jet\u00eb m\u00eb t\u00eb sh\u00ebndetshme e, p\u00ebr pasoj\u00eb, jetojn\u00eb m\u00eb gjat\u00eb. N\u00ebse do ta kesh zemr\u00ebn n\u00eb gjendje t\u00eb mir\u00eb, b\u00ebhu bari dhe p\u00ebrdor vajin e ullirit, si mesdhetar\u00ebt, evito kancerin e gjoksit duke ngr\u00ebn\u00eb djath\u00eb soje (tofu) si japonez\u00ebt, apo ji i lumtur si norvegjez\u00ebt, duke gjuajtur […]<\/p>\n","protected":false},"author":5,"featured_media":21708,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[2173],"class_list":["post-21707","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet","tag-sekrete"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21707","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=21707"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21707\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/21708"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=21707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=21707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=21707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}