{"id":21735,"date":"2019-03-25T14:00:06","date_gmt":"2019-03-25T13:00:06","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=21735"},"modified":"2019-03-25T12:38:35","modified_gmt":"2019-03-25T11:38:35","slug":"%ef%bb%bf15-menyra-per-te-ulur-nivelin-e-kolesterolit-te-keq","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2019\/03\/%ef%bb%bf15-menyra-per-te-ulur-nivelin-e-kolesterolit-te-keq\/","title":{"rendered":"\ufeff15 m\u00ebnyra p\u00ebr t\u00eb ulur nivelin e kolesterolit t\u00eb keq"},"content":{"rendered":"\n

Zakone t\u00eb sh\u00ebndetshme q\u00eb ende nuk i dinit…<\/em><\/p>\n\n\n\n

\u201cBurimi i rinis\u00eb s\u00eb p\u00ebrjetshme\u201d mbase \u00ebsht\u00eb nj\u00eb p\u00ebrrall\u00eb, por \u00ebsht\u00eb gjetur v\u00ebrtet nj\u00eb gen mrekullib\u00ebr\u00ebs n\u00eb banor\u00ebt e nj\u00eb fshati n\u00eb Veri t\u00eb Italis\u00eb.<\/em><\/strong><\/p>\n\n\n\n

Para dy dekadash, studiuesit zbuluan se, megjith\u00ebse kishin nivele t\u00eb pash\u00ebndetshme t\u00eb kolesterolit, 40 banor\u00eb t\u00eb fshatit Limone sul Garda ishin t\u00eb imunizuar nga s\u00ebmundjet e zemr\u00ebs. U zbulua se shkaktare nuk ishte dieta e famshme mesdhetare, por variacioni i nj\u00eb proteine n\u00eb kolesterolin HDL (i mir\u00eb), q\u00eb quhej ApoA-1 Milano. Me nj\u00eb fjal\u00eb, fshatar\u00ebt kishin lindur me arterie q\u00eb pastronin vetveten. Studiuesit filluan menj\u00ebher\u00eb pun\u00ebn p\u00ebr t\u00eb krijuar nj\u00eb version sintetik t\u00eb protein\u00ebs q\u00eb mbron en\u00ebt e gjakut dhe n\u00eb vitin 2003, ata e krijuan at\u00eb. Problemi \u00ebsht\u00eb se ila\u00e7i \u00ebsht\u00eb ende shum\u00eb i shtrenjt\u00eb p\u00ebr t\u2019u p\u00ebrdorur nga masa e gjer\u00eb. P\u00ebr fat, ju nuk keni nevoj\u00eb p\u00ebr ila\u00e7in magjik p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar kolesterolin tuaj. Ja 15 m\u00ebnyra p\u00ebr t\u00eb rritur HDL-n\u00eb (kolesterolin e mir\u00eb) ose ulur LDL-n\u00eb (kolesterolin e keq). Gj\u00ebja m\u00eb e mir\u00eb \u00ebsht\u00eb se, ato nuk kushtojn\u00eb!<\/em><\/strong><\/p>\n\n\n\n

1. Hani m\u00eb shum\u00eb arra<\/strong><\/p>\n\n\n\n

Kryeministri yn\u00eb, si doktor zemre q\u00eb \u00ebsht\u00eb, e di se \u201carroret\u201d t\u00eb b\u00ebjn\u00eb mir\u00eb\np\u00ebr sh\u00ebndetin. Nga nj\u00eb analiz\u00eb e 25 studimeve t\u00eb ndryshme t\u00eb b\u00ebra mbi arrat,\narrat e pekanit, makadamias, bajamet, fistik\u00ebt, etj., studiues t\u00eb Universitetit\nAmerikan t\u00eb Loma Lindas zbuluan se 67 gram\u00eb arra n\u00eb dit\u00eb, e shtojn\u00eb me 8.3% nivelin\ne HDL-s\u00eb n\u00eb gjak. Gjithashtu, shkenc\u00ebtar\u00ebt australian\u00eb kan\u00eb zbuluar se po t\u00eb\nhash 12-16 arra makadamia n\u00eb dit\u00eb, niveli i HDL-s\u00eb rritej me 8%. Gjithashtu,\nmund t\u00eb hani arra t\u00eb mb\u00ebshtjella me \u00e7okollat\u00eb ose pluhur kakaoje. N\u00eb nj\u00eb studim\njaponez u zbulua se polifenolet q\u00eb p\u00ebrmban \u00e7okollata, aktivizojn\u00eb genet q\u00eb\nshtojn\u00eb prodhimin e HDL-s\u00eb. <\/p>\n\n\n\n

2. B\u00ebni fizkultur\u00eb<\/strong><\/p>\n\n\n\n

Studiues n\u00eb Japoni zbuluan se n\u00ebse b\u00ebn fizkultur\u00eb 20 minuta n\u00eb dit\u00eb, shton me\n2.5 pik\u00eb nivelin e HDL-s\u00eb. Kjo nuk \u00ebsht\u00eb shum\u00eb, por p\u00ebr \u00e7do 10 minuta shtes\u00eb fizkultur\u00eb,\ni shton 1.4 pik\u00eb HDL-s\u00eb t\u00ebnde. Nuk ka r\u00ebnd\u00ebsi se \u00e7far\u00eb aktiviteti b\u00ebn, mjaft q\u00eb\nt\u00eb t\u00eb lodh\u00eb, por jo t\u00eb t\u00eb l\u00ebr\u00eb pa frym\u00eb.<\/p>\n\n\n\n

3. Forconi muskujt e kofsh\u00ebve<\/strong><\/p>\n\n\n\n

Studiues t\u00eb Universitetit t\u00eb Ohajos zbuluan q\u00eb njer\u00ebzit q\u00eb b\u00ebnin ushtrime p\u00ebr\ngjymtyr\u00ebt e poshtme, si ato q\u00eb jan\u00eb n\u00eb palestra, dy her\u00eb n\u00eb jav\u00eb p\u00ebr 16 jav\u00eb\nrresht, e rrisnin nivelin e tyre t\u00eb HDL-s\u00eb me 19%. P\u00ebr k\u00ebt\u00eb, mund t\u00eb b\u00ebni 8-15\nushtrime n\u00eb \u00e7do veg\u00ebl t\u00eb palestr\u00ebs, duke ngritur \u00e7do her\u00eb nj\u00eb pesh\u00eb deri n\u00eb 85%\nt\u00eb aft\u00ebsis\u00eb suaj maksimale ngrit\u00ebse. <\/p>\n\n\n\n

4. Shtoni kal\u00e7iumin<\/strong><\/p>\n\n\n\n

N\u00eb nj\u00eb studim t\u00eb publikuar n\u00eb Gazet\u00ebn Amerikane t\u00eb Mjek\u00ebsis\u00eb, njer\u00ebzit q\u00eb merrnin\n\u00e7do dit\u00eb nj\u00eb suplement prej 1000 mg kal\u00e7iumi me tableta, shtonin n\u00eb mas\u00ebn 7%\nnivelin e HDL-s\u00eb s\u00eb tyre. Zgjidhni tableta q\u00eb p\u00ebrmbajn\u00eb citrat kal\u00e7iumi dhe 400\nUI vitamin\u00eb D, p\u00ebr ta thithur.<\/p>\n\n\n\n

5. Shtoni konsumumin e peshkut<\/strong><\/p>\n\n\n\n

Studiues kanadez\u00eb i krahasuan njer\u00ebzit q\u00eb hanin shum\u00eb peshk me ata q\u00eb hanin\nmish pa yndyr\u00eb e pul\u00eb dhe zbuluan se njer\u00ebzit q\u00eb hanin peshk, kishin nj\u00eb shtim\nprej 26% t\u00eb HDL2, nj\u00eb form\u00eb ve\u00e7an\u00ebrisht mbrojt\u00ebse e HDL-s\u00eb. Kini parasysh se\nfiletot e peshkut t\u00eb mb\u00ebshtjella me th\u00ebrrime buke, nuk jan\u00eb ushqim i sh\u00ebndetsh\u00ebm,\np\u00ebrve\u00e7se n\u00ebse i piqni.<\/p>\n\n\n\n

6. M\u00ebsoni t\u00eb thoni \u201cpolikosanol\u201d (poly-CO-sanol)<\/strong><\/p>\n\n\n\n

Kjo p\u00ebrzierje alkoolesh q\u00eb vjen nga kallami i sheqerit, \u00ebsht\u00eb nj\u00eb nga\nsuplementet e rralla natyrale q\u00eb mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb kolesterolin. Dozat 10-20\nmg n\u00eb dit\u00eb mund ta shtojn\u00eb HDL-n\u00eb deri n\u00eb 15%, sipas David Maronit, nj\u00eb\nstudiues n\u00eb Universitetin e Vanderbildit. Provoni ato t\u00eb firm\u00ebs Naturals dhe\nNature’s Life, q\u00eb shiten n\u00eb dyqanet e ushqimeve t\u00eb sh\u00ebndetshme.<\/p>\n\n\n\n

7. Pini l\u00ebng boronice t\u00eb kuqe<\/strong><\/p>\n\n\n\n

Shkenc\u00ebtar\u00eb t\u00eb Universitetit t\u00eb Skrantonit zbuluan se vullnetar\u00ebt q\u00eb pinin\n3 gota l\u00ebng boronice t\u00eb kuqe n\u00eb\ndit\u00eb, e shtonin nivelin e HDL-s\u00eb s\u00eb tyre me 10%, e mjaftueshme kjo p\u00ebr t\u00eb ulur\nrrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs me t\u00eb pakt\u00ebn 40%. Mundohuni t\u00eb pini l\u00ebng q\u00eb \u00ebsht\u00eb\nsa m\u00eb natyral.<\/p>\n\n\n\n

8. Hani grejpfrut<\/strong><\/p>\n\n\n\n

Nj\u00eb grejpfrut n\u00eb dit\u00eb mund t\u00eb reduktoj\u00eb ngushtimin e arterieve tuaja me\n46%, t\u00eb ul\u00eb LDL-n\u00eb tuaj me m\u00eb shum\u00eb se 10% dhe t\u00eb ul\u00eb presionin e gjakut me m\u00eb\nshum\u00eb se 5 pik\u00eb. <\/p>\n\n\n\n

9. Mos e lini barkun bosh<\/strong><\/p>\n\n\n\n

N\u00eb nj\u00eb studim t\u00eb publikuar n\u00eb Gazet\u00ebn Mjek\u00ebsore Britanike u zbulua se njer\u00ebzit\nq\u00eb hanin 6 ose m\u00eb shum\u00eb vakte t\u00eb vogla gjat\u00eb dit\u00ebs, kan\u00eb nj\u00eb ulje 5% t\u00eb\nniveleve t\u00eb kolesterolit LDL, sesa ata q\u00eb jan\u00eb nj\u00eb apo dy vakte t\u00eb r\u00ebnda. Kjo \u00ebsht\u00eb\ne mjaftueshme q\u00eb t\u00eb ulet rreziku i s\u00ebmundjeve t\u00eb zemr\u00ebs me 10-20%. <\/p>\n\n\n\n

10. Hani drith\u00ebra ose biskota thekre<\/strong><\/p>\n\n\n\n

N\u00eb nj\u00eb studim t\u00eb Universitetit t\u00eb Konektikatit, njer\u00ebzit me nivel t\u00eb lart\u00eb\nLDL (mbi 200 mg\/dL) q\u00eb hanin drith\u00ebra thekre \u00e7do dit\u00eb, p\u00ebr 8 jav\u00eb rresht, ulnin\nnivelet e kolesterolit t\u00eb tyre me m\u00eb shum\u00eb se 20%.<\/p>\n\n\n\n

11. Blini gjalp\u00eb dhe djath\u00eb special<\/strong><\/p>\n\n\n\n

Blini margarin\u00eb ose gjalp\u00eb special p\u00ebr kolesterolin, si ai i firm\u00ebs\nBenecol. Studiuesit norvegjez\u00eb kan\u00eb zbuluar se, n\u00eb krahasim me gjalpin e\nzakonsh\u00ebm, margarina e ul nivelin e LDL-s\u00eb me 11%. <\/p>\n\n\n\n

12. P\u00ebrdorni rrushin e zi<\/strong><\/p>\n\n\n\n

Studiuesit e Universitetit t\u00eb Kalifornis\u00eb kan\u00eb zbuluar se p\u00ebrb\u00ebr\u00ebsit e\nrrushit t\u00eb zi t\u00eb llojit Concord, mund t\u00eb ndihmojn\u00eb n\u00eb uljen e formimit t\u00eb LDL-s\u00eb\nn\u00eb en\u00ebt e gjakut. Ky rrush ul edhe presionin e gjakut me mesatarisht 6 pik\u00eb n\u00ebse\npini 350 gr l\u00ebng n\u00eb dit\u00eb. <\/p>\n\n\n\n

13. P\u00ebrdorni ushqime q\u00eb kan\u00eb fitosterole ose\nfitostanole<\/strong><\/p>\n\n\n\n

T\u00eb dyja k\u00ebto substanca gjenden me shumic\u00eb n\u00eb farat e pish\u00ebs e n\u00eb soj\u00eb dhe\nulin nivelet e kolesterolit me 10-15%. Gjenden edhe n\u00eb form\u00eb suplementesh, por\nedhe n\u00eb gjalpin dhe djathin special, si ai i firm\u00ebs Benecol. <\/p>\n\n\n\n

14. B\u00ebhuni pjes\u00ebrisht vegjetarian<\/strong><\/p>\n\n\n\n

Studiues t\u00eb Universitetit t\u00eb Torontos zbuluan se njer\u00ebzit q\u00eb i shtonin diet\u00ebs\ns\u00eb tyre ditore ushqime vegjetariane, si: fara, arra dhe bishtaja p\u00ebr nj\u00eb muaj\nrresht, e ulnin nivelin e LDL-s\u00eb me afro 30%.<\/p>\n\n\n\n

15. Zgjidhni \u00e7okollat\u00ebn e zez\u00eb<\/strong><\/p>\n\n\n\n

Studiuesit finlandez\u00eb zbuluan se konsumi i \u00e7okollat\u00ebs s\u00eb zez\u00eb, 70 gr \u00e7do\ndit\u00eb, shton nivelet e HDL-s\u00eb me 11-14 %. <\/p>\n\n\n\n

Nj\u00eb k\u00ebshill\u00eb:<\/em> Zemra juaj do t\u00eb p\u00ebrfitoj\u00eb m\u00eb shum\u00eb nga ndryshime\nafatgjata, sesa nga nj\u00eb ndryshim afatshkurt\u00ebr, i ndjekur nga rikthimi n\u00eb\nzakonet e rrezikshme. Lart keni mjetet p\u00ebr t\u00eb mbrojtur veten. P\u00ebrdorni pes\u00eb\nprej tyre n\u00eb rutin\u00ebn tuaj ditore gjat\u00eb muajit q\u00eb vjen. Kur ato t\u00eb b\u00ebhen natyra\njuaj e dyt\u00eb, provoni edhe pes\u00eb t\u00eb tjera. Deri n\u00eb fund t\u00eb vitit, do t\u2019u keni dh\u00ebn\u00eb\nshansin zemr\u00ebs dhe en\u00ebve tuaja t\u00eb gjakut t\u00eb jen\u00eb t\u00eb sh\u00ebndetshme. <\/p>\n","protected":false},"excerpt":{"rendered":"

Zakone t\u00eb sh\u00ebndetshme q\u00eb ende nuk i dinit… \u201cBurimi i rinis\u00eb s\u00eb p\u00ebrjetshme\u201d mbase \u00ebsht\u00eb nj\u00eb p\u00ebrrall\u00eb, por \u00ebsht\u00eb gjetur v\u00ebrtet nj\u00eb gen mrekullib\u00ebr\u00ebs n\u00eb banor\u00ebt e nj\u00eb fshati n\u00eb Veri t\u00eb Italis\u00eb. Para dy dekadash, studiuesit zbuluan se, megjith\u00ebse kishin nivele t\u00eb pash\u00ebndetshme t\u00eb kolesterolit, 40 banor\u00eb t\u00eb fshatit Limone sul Garda ishin t\u00eb […]<\/p>\n","protected":false},"author":5,"featured_media":21736,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[2371],"class_list":["post-21735","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet","tag-kolesteroli"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21735","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=21735"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21735\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/21736"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=21735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=21735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=21735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}