Kemi d\u00ebgjuar shpesh p\u00ebr omega3, si p\u00ebrb\u00ebr\u00ebs t\u00eb r\u00ebnd\u00ebsish\u00ebm t\u00eb ushqimit ton\u00eb. Ato s\u00eb bashku me omega6 jan\u00eb acide yndyrore thelb\u00ebsore. Quhen k\u00ebshtu, sepse organizmi yn\u00eb nuk arrin t\u2019i sintetizoj\u00eb, por ka nevoj\u00eb t\u2019i marr\u00eb n\u00ebp\u00ebrmjet ushqimit.<\/p>\n
Omega3 jan\u00eb t\u00eb domosdosh\u00ebm p\u00ebr funksionimin normal t\u00eb trupit e sidomos t\u00eb sistemit t\u00eb qarkullimit t\u00eb gjakut dhe p\u00ebr parandalimin e s\u00ebmundjeve kardiovaskulare. P\u00ebr k\u00ebt\u00eb arsye, duhet t\u00eb p\u00ebrpiqemi t\u00eb konsumojm\u00eb sa m\u00eb shum\u00eb ushqime q\u00eb p\u00ebrmbajn\u00eb acide yndyrore omega3, t\u00eb balancuar me omega6.
\nDuhet pasur parasysh se nevoja jon\u00eb ditore p\u00ebr omega3 \u00ebsht\u00eb afro 3 gram\u00eb. Me t\u00eb jan\u00eb t\u00eb pasur disa lloj peshqish si salmoni, peshku shpat\u00eb, trofta, skumbria dhe a\u00e7uget. P\u00ebr k\u00ebt\u00eb arsye, duhet t\u00eb konsumojm\u00eb 2-3 her\u00eb peshq n\u00eb jav\u00eb. Po ata q\u00eb nuk e han\u00eb peshkun apo vegjetarian\u00ebt dhe vegan\u00ebt? Ekzistojn\u00eb ushqime t\u00eb tjera q\u00eb na ndihmojn\u00eb t\u00eb marrim sasin\u00eb e duhur t\u00eb omega3 dhe t\u00eb ham\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb ekuilibruar. Ja, cilat jan\u00eb ato:<\/p>\n
1. Farat dhe vaji i lirit
\nVaji i lirit p\u00ebrb\u00ebn burimin m\u00eb t\u00eb pasur t\u00eb omega3 dhe \u00ebsht\u00eb i dobish\u00ebm p\u00ebr t\u00eb mbajtur nj\u00eb diet\u00eb ushqimore t\u00eb ekuilibruar, edhe n\u00ebse nuk konsumoni ushqimet me origjin\u00eb shtazore. T\u00eb gjitha ushqimet q\u00eb kemi rreshtuar m\u00eb posht\u00eb, kan\u00eb shum\u00eb m\u00eb pak omega3 sesa vaji i lirit dhe shpesh, p\u00ebrmbajn\u00eb edhe shum\u00eb omega6, duke prishur k\u00ebshtu ekuilibrin mes dy acideve yndyrore. Sipas nj\u00eb studimi, vet\u00ebm nj\u00eb lug\u00eb vaj liri (15 ml) p\u00ebrmban afro 6.6 gram\u00eb omega3, nd\u00ebrkoh\u00eb q\u00eb 30 gram\u00eb fara liri p\u00ebrmbajn\u00eb afro 3.2 gram\u00eb. Duhet ditur se vaji i lirit \u00ebsht\u00eb nj\u00eb ushqim shum\u00eb delikat. Nuk duhet ekspozuar ndaj drit\u00ebs dhe nxeht\u00ebsis\u00eb s\u00eb drejtp\u00ebrdrejt\u00eb, si pasoj\u00eb, nuk mund t\u00eb p\u00ebrdoret p\u00ebr gatim, por mund t\u00eb p\u00ebrdoret n\u00ebp\u00ebr sallat\u00ebra, ose mund t\u2019ua hidhni perimeve, salcave, ose thjesht t\u00eb konsumohet si vitaminat e tjera. Nd\u00ebrkoh\u00eb, farat e lirit duhen grir\u00eb p\u00ebr t\u2019u asimiluar nga organizmi dhe mund t\u00eb hidhen n\u00eb drith\u00ebra, sallat\u00ebra dhe sup\u00ebra.<\/p>\n
2. Arrat dhe drith\u00ebrat
\nVendin e dyt\u00eb pas vajit t\u00eb lirit e z\u00ebn\u00eb arrat. Afro 30 gram\u00eb arra i japin organizmit ton\u00eb gati 2 gr acid alfa-linoleik (nj\u00eb nga acidet e grupit omega3). Nd\u00ebr drith\u00ebrat, sasit\u00eb e omega3 jan\u00eb shum\u00eb m\u00eb t\u00eb vogla. P\u00ebr shembull, 30 gram\u00eb embrione t\u00ebrsh\u00ebre apo gruri, i japin trupit ton\u00eb respektivisht 0,2 dhe 0,1 gram\u00eb acid alfa-linoleik. Kjo sasi \u00ebsht\u00eb shum\u00eb e pakt\u00eb p\u00ebr t\u00eb pasur nj\u00eb diet\u00eb t\u00eb bilancuar. Duke iu rikthyer frutave t\u00eb thata, sasi shum\u00eb t\u00eb viogla t\u00eb omega3 gjejm\u00eb edhe te bajamet dhe lajthit\u00eb.<\/p>\n
3. Perimet jeshile
\nSpinaqi, brokoli, sallata dhe lakra jeshile, p\u00ebrve\u00e7se jan\u00eb burime t\u00eb r\u00ebnd\u00ebsishme vitaminash dhe krip\u00ebrash minerale, kan\u00eb edhe nj\u00eb sasi t\u00eb vog\u00ebl omega3. 230 gram\u00eb perime t\u00eb fresketa p\u00ebrmbajn\u00eb afo 0.1 gr acid alfa-linoleik, nj\u00eb sasi e cila, e vetme, nuk do t\u2019i jepte trupit ton\u00eb sasin\u00eb e duhur ditore, por q\u00eb ndikon q\u00eb perimet t\u00eb jen\u00eb nj\u00eb p\u00ebrb\u00ebr\u00ebs i domosdosh\u00ebm i ushqimit ton\u00eb.<\/p>\n
4. Bishtajat
\nEdhe fasulet, bizelet, thjerr\u00ebzat, qiqrat dhe sidomos soja e n\u00ebnproduktet e saj (si qum\u00ebshti dhe tofuja) p\u00ebrmbajn\u00eb sasi t\u00eb vogla omega3. 200 gram\u00eb fara soje japin afro 1 gram\u00eb acid alfa-linoleik, nd\u00ebrkoh\u00eb q\u00eb nj\u00eb filxhan \u00e7aji soje, e barabart\u00eb me 240 ml, p\u00ebrmban afro 0.4 gram\u00eb.<\/p>\n
5. Algat dhe vaji i tyre
\nAlgat janj\u00eb nj\u00eb ushqim tradicional dhe shum\u00eb i p\u00ebrhapur n\u00eb Japoni e n\u00eb vende t\u00eb tjera orientale, por tani kan\u00eb filluar t\u00eb futen edhe n\u00eb Per\u00ebndim, si ushqim alternativ me shum\u00eb cil\u00ebsi pozitive. Nd\u00ebr to \u00ebsht\u00eb edhe fakti q\u00eb p\u00ebrmbajn\u00eb omega3, sasia e s\u00eb cil\u00ebs ndryshon sipas llojit t\u00eb alg\u00ebs. Algat nuk jan\u00eb t\u00eb gjitha nj\u00eblloj, mund t\u00eb jen\u00eb detare, ose t\u00eb uj\u00ebrave t\u00eb \u00ebmbla, t\u00eb ken\u00eb sasi t\u00eb ndryshme fibrash, vitaminash, karbohidratesh apo aminoacidesh. N\u00eb disa raste, ato jan\u00eb edhe z\u00ebvend\u00ebsues t\u00eb denj\u00eb t\u00eb mishit. Ato mund t\u00eb konsumohen si gjethe, ose n\u00eb form\u00eb tabletash apo vaji algash.<\/p>\n
N\u00eb fund, kini parasysh se asimilimi i omega3 nga trupi favorizohet nga reduktimi i konsumit t\u00eb ushqimeve t\u00eb pasura me omega6, si p\u00ebr shembull, vaji i misrit apo i lulediellit, q\u00eb duhen z\u00ebvend\u00ebsuar sa m\u00eb shum\u00eb me vajin e ullirit. N\u00ebse jeni vegjetarian\u00eb apo vegan\u00eb, nj\u00eb diet\u00eb e ekuilibruar p\u00ebrfshin pra edhe ushqimet e m\u00ebsip\u00ebrme, t\u00eb pasura me omega3. N\u00ebse keni dyshime ose gj\u00ebra t\u00eb paqarta p\u00ebrsa i p\u00ebrket ushqimit tuaj, \u00ebsht\u00eb mir\u00eb t\u2019i drejtoheni nj\u00eb nutricionisti.<\/p>\n","protected":false},"excerpt":{"rendered":"
Kemi d\u00ebgjuar shpesh p\u00ebr omega3, si p\u00ebrb\u00ebr\u00ebs t\u00eb r\u00ebnd\u00ebsish\u00ebm t\u00eb ushqimit ton\u00eb. Ato s\u00eb bashku me omega6 jan\u00eb acide yndyrore thelb\u00ebsore. Quhen k\u00ebshtu, sepse organizmi yn\u00eb nuk arrin t\u2019i sintetizoj\u00eb, por ka nevoj\u00eb t\u2019i marr\u00eb n\u00ebp\u00ebrmjet ushqimit. Omega3 jan\u00eb t\u00eb domosdosh\u00ebm p\u00ebr funksionimin normal t\u00eb trupit e sidomos t\u00eb sistemit t\u00eb qarkullimit t\u00eb gjakut dhe […]<\/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":[626],"class_list":["post-6780","post","type-post","status-publish","format-standard","hentry","category-shendet","tag-omega-3"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6780","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=6780"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6780\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=6780"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=6780"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=6780"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}