Konsumimi i fibrave \u00ebsht\u00eb i mir\u00eb p\u00ebr sh\u00ebndetin, sepse t\u00eb ndihmon kund\u00ebr kapsll\u00ebkut, por edhe p\u00ebr t\u00eb rregulluar oreksin (pra, edhe linj\u00ebn), p\u00ebr t\u00eb reduktuar rreziqet e s\u00ebmundjeve t\u00eb zemr\u00ebs, diabetit, bile edhe disa forma t\u00eb kancerit. Me nj\u00eb fjal\u00eb, duhet t\u00eb konsumojm\u00eb m\u00eb shum\u00eb fibra; af\u00ebrsisht 25 gram\u00eb n\u00eb dit\u00eb p\u00ebr person. Por, ku t\u2019i gjejm\u00eb ato? E kot\u00eb t\u2019i k\u00ebrkoni n\u00eb nj\u00eb biftek apo te kosi; ato vijn\u00eb vet\u00ebm nga bim\u00ebt. Ja, 7 m\u00ebnyra p\u00ebr t\u2019i shtuar n\u00eb ushqimin ton\u00eb t\u00eb p\u00ebrditsh\u00ebm…<\/p>\n
1. Hajini frutat me gjith\u00eb l\u00ebkur\u00eb dhe fara
\nHarrojini l\u00ebngjet e frutave q\u00eb nuk kan\u00eb fibra, por konsumojini frutat e fresk\u00ebta t\u00eb stin\u00ebs me l\u00ebkur\u00ebn e tyre, pasi pik\u00ebrisht aty fshihet pjesa m\u00eb e madhe e fibrave. Mund\u00ebsisht, zgjidhini bio. Duam t\u00eb ham\u00eb fibra, jo pesticide!
\n\u00c7far\u00eb frutash mund t\u00eb zgjidhni? M\u00eb shum\u00eb fibra kan\u00eb frutat e pasionit (nj\u00eb lloj frutash ekzotike me 10 gram\u00eb fibra p\u00ebr 100 gram\u00eb), frutat e kuqe (manaferrat, mjedrat, etj.), kivit, agrumet, kajsit\u00eb, kumbullat, rrushi.
\nDuhet t\u00eb dini q\u00eb fibrat jan\u00eb ushqime q\u00eb organizmi nuk i tret dhe q\u00eb i eleminon n\u00eb m\u00ebnyr\u00eb t\u00eb natyrshme. Gjat\u00eb kalimit t\u00eb tyre n\u00eb zorr\u00eb, fibrat luajn\u00eb dy role: Fibrat e tretshme formojn\u00eb nj\u00eb sfungjer q\u00eb sh\u00ebrben p\u00ebr t\u00eb thithur helmet (si kolesteroli), nd\u00ebrsa fibrat e patretshme, rregullojn\u00eb kalimin e ushqimeve n\u00eb zorr\u00eb, duke shtuar v\u00ebllimin e tyre, sidomos kur konsumohen me uj\u00eb (1.5-2 litra n\u00eb dit\u00eb).<\/p>\n
2. Z\u00ebvend\u00ebsojini drith\u00ebrat me bishtajoret
\nI quajm\u00eb gjithashtu edhe \u201cperimet e thata\u201d dhe k\u00ebto jan\u00eb farat e thata t\u00eb bishtajave. Nd\u00ebrmjet tyre mund t\u00eb p\u00ebrmendim fasulet, soj\u00ebn, thjerr\u00ebzat, qiqrat dhe bath\u00ebt. T\u00eb gjitha jan\u00eb t\u00eb pasura me fibra (5-8 gr p\u00ebr 100 gr), pavar\u00ebsisht ngjyr\u00ebs q\u00eb kan\u00eb. Megjithat\u00eb, mos i konsumoni n\u00eb form\u00eb pureje apo supe, sepse k\u00ebshtu, humbasin nj\u00eb pjes\u00eb t\u00eb r\u00ebnd\u00ebsishme t\u00eb fibrave. P\u00ebr shembull, mund ta z\u00ebvend\u00ebsoni majonez\u00ebn me nj\u00eb salc\u00eb q\u00eb b\u00ebhet me qiqra dhe q\u00eb quhet humus.<\/p>\n
3. P\u00ebrdorni (t\u00eb pakt\u00ebn) nj\u00eb perime n\u00eb dit\u00eb
\nPerimet kan\u00eb pak kalori, por nd\u00ebr t\u00eb tjera, shum\u00eb fibra. Fusni n\u00eb menun\u00eb tuaj bizelet, karotat, barbunjat, asparag\u00ebt, lakr\u00ebn, spinaqin, presht\u00eb, me nj\u00eb fjal\u00eb, t\u00eb gjitha! P\u00ebr t\u2019i ruajtur sa m\u00eb shum\u00eb fibrat q\u00eb kan\u00eb, preferoni metoda t\u00eb shkurtra gatimi, si p\u00ebr shembull me avull. Mund t\u00eb shtoni disa gjethe spinaqi te pica, karota te salca bolonjeze (kimaja) e te pilafi, gjithashtu.<\/p>\n
4. Preferoni drith\u00ebrat integrale
\nSa m\u00eb t\u00eb rafinuara t\u00eb jen\u00eb drith\u00ebrat, aq m\u00eb pak fibra p\u00ebrmbajn\u00eb ato. Ja p\u00ebrse k\u00ebshillohet t\u00eb zgjidhni buk\u00eb, miell, makarona, drith\u00ebra ose oriz integral, dometh\u00ebn\u00eb, bashk\u00eb me cip\u00ebn e jashtme t\u00eb kokrr\u00ebs s\u00eb drithit. N\u00ebse \u00ebsht\u00eb bio, aq m\u00eb mir\u00eb dhe n\u00ebse familjes suaj nuk i p\u00eblqejn\u00eb k\u00ebto ushqime integrale, m\u00ebsojini dal\u00ebngadal\u00eb. N\u00eb fillim, b\u00ebni nj\u00eb p\u00ebrzierje gjysm\u00eb t\u00eb bardh\u00eb, gjysm\u00eb t\u00eb zez\u00eb dhe, pak nga pak, shtoni doz\u00ebn e ushqimeve integrale. P\u00ebr shembull, n\u00eb m\u00ebngjes mund t\u00eb konsumoni drith\u00ebra integrale. Verifikoni sasin\u00eb e fibrave q\u00eb ato p\u00ebrmbajn\u00eb (zakonisht, \u00ebsht\u00eb e shkruar n\u00eb ambalazh). Ja disa ushqime dhe sasia e fibrave q\u00eb p\u00ebrmbajn\u00eb:
\nKumbullat: 8 gram\u00eb fibra p\u00ebr 100 gram\u00eb kumbulla, buka e zez\u00eb: 8 gram\u00eb fibra p\u00ebr 100 gram\u00eb buk\u00eb, bishtajat, mesatarisht 7 gram\u00eb fibra p\u00ebr 100 gram\u00eb.<\/p>\n
5. Zgjidhni frutat e thata
\nFiqt\u00eb, kajsit\u00eb, hurmat, rrushi dhe kumbullat e thata jan\u00eb t\u00eb pasura me fibra. Mund t\u2019i konsumoni n\u00eb m\u00ebngjes bashk\u00eb me vaktin ose si zem\u00ebr. Mos e teproni me to, sepse jan\u00eb t\u00eb pasura me kalori. M\u00eb shum\u00eb nga t\u00eb gjitha p\u00ebrmban fibra kumbulla e that\u00eb (oshafi). P\u00ebr ta zbutur (n\u00ebse \u00ebsht\u00eb shum\u00eb e that\u00eb), mund ta fusni n\u00eb uj\u00eb p\u00ebr afro 2 or\u00eb rresht. N\u00ebse mundeni, edhe frutat e thata zgjidhini bio.
\nN\u00eb Evrop\u00eb, nj\u00eb n\u00eb dy gra dhe nj\u00eb n\u00eb tre burra kan\u00eb probleme me kapsll\u00ebkun. Kumbullat njihen p\u00ebr aft\u00ebsit\u00eb e tyre laksative (q\u00eb ndihmojn\u00eb daljen jasht\u00eb).<\/p>\n
6. Fusni krundet n\u00eb ushqim
\nKrundet e grurit jan\u00eb kampioni i ushqimeve t\u00eb pasura me fibra (45gr p\u00ebr 100gr). Nuk q\u00ebndrojn\u00eb prapa as krundet e t\u00ebrsh\u00ebr\u00ebs (25 gr p\u00ebr 100 gr). Ju mund t\u2019i konsumoni n\u00eb form\u00eb pluhuri, n\u00eb kos ose sallat\u00eb, apo t\u00eb shtoni ndonj\u00eb lug\u00eb n\u00eb gjell\u00eb. Duhet t\u00eb keni kujdes q\u00eb t\u2019i konsumoni me mas\u00eb, jo m\u00eb shum\u00eb se tri lug\u00eb n\u00eb dit\u00eb, p\u00ebrndryshe mund t\u00eb irritojn\u00eb zorr\u00ebt. Nj\u00eb k\u00ebshill\u00eb e p\u00ebrgjithshme: Mos e nd\u00ebrroni ushqimin tuaj menj\u00ebher\u00eb; n\u00ebse papritur filloni t\u00eb konsumoni shum\u00eb fibra, rrezikoni t\u00eb vuani nga ng\u00ebr\u00e7et dhe fryrja e zorr\u00ebve.<\/p>\n
7. Ja, edhe disa ushqime t\u00eb tjera me shum\u00eb fibra
\nJan\u00eb edhe disa ushqime t\u00eb tjera (t\u00eb preferuara p\u00ebr ne), q\u00eb p\u00ebrmbajn\u00eb shum\u00eb fibra. Llogaritja e fibrave \u00ebsht\u00eb b\u00ebr\u00eb p\u00ebr 100 gram\u00eb produkt:
\nKokoshkat, 15 gram\u00eb; bajamet e lajthit\u00eb, 14 gram\u00eb; ullinjt\u00eb e zinj, 12,5 gram\u00eb; \u00e7okollata e zez\u00eb, 12 gram\u00eb; muesli me \u00e7okollat\u00eb, 8 gram\u00eb; \u00ebmb\u00eblsira me kokos, 7,5 gram\u00eb; marzipani, 7,3 gram\u00eb; p\u00ebrzierja e farave t\u00eb thata me krip\u00eb (luledielli, kungulli, etj.), 6,2 gram\u00eb.
\nDuhet t\u00eb dini se, sipas normave evropiane t\u00eb etiketave, ushqimet \u201ce pasura me fibra\u201d quhen ato q\u00eb kan\u00eb t\u00eb pakt\u00ebn 6 gram\u00eb fibra p\u00ebr 100 gram\u00eb produkt, nd\u00ebrsa \u201cburim fibrash\u201d, ato q\u00eb kan\u00eb t\u00eb pakt\u00ebn 3 gram\u00eb fibra p\u00ebr 100 gram\u00eb produkt.<\/p>\n","protected":false},"excerpt":{"rendered":"
Konsumimi i fibrave \u00ebsht\u00eb i mir\u00eb p\u00ebr sh\u00ebndetin, sepse t\u00eb ndihmon kund\u00ebr kapsll\u00ebkut, por edhe p\u00ebr t\u00eb rregulluar oreksin (pra, edhe linj\u00ebn), p\u00ebr t\u00eb reduktuar rreziqet e s\u00ebmundjeve t\u00eb zemr\u00ebs, diabetit, bile edhe disa forma t\u00eb kancerit. Me nj\u00eb fjal\u00eb, duhet t\u00eb konsumojm\u00eb m\u00eb shum\u00eb fibra; af\u00ebrsisht 25 gram\u00eb n\u00eb dit\u00eb p\u00ebr person. Por, ku […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-4257","post","type-post","status-publish","format-standard","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/4257","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=4257"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/4257\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=4257"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=4257"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=4257"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}