1. Dhjami q\u00eb grumbullohet n\u00eb bark \u00ebsht\u00eb m\u00eb i keq se dhjami n\u00eb \u00e7do pjes\u00eb tjet\u00ebr t\u00eb trupit:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
2. Ushqimet me yndyr\u00eb, si djathi, gjalpi dhe mishrat me dhjam\u00eb, jan\u00eb shkaku kryesor i dhjamit t\u00eb barkut:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr <\/p>\n
3. P\u00ebr dhjamin e barkut, m\u00eb t\u00eb k\u00ebqija sesa kalorit\u00eb e tjera, jan\u00eb kalorit\u00eb e marra nga alkooli:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr <\/p>\n
4. Cila nga yndyrnat e m\u00ebposhtme jo vet\u00ebm t\u00eb b\u00ebn t\u00eb shtosh n\u00eb pesh\u00eb, por mund ta l\u00ebviz\u00eb dhjamin nga pjes\u00eb t\u00eb tjera t\u00eb trupit, n\u00eb bark?
\na. Yndyrnat e ngopura
\nb. Yndyrnat trans (si margarina)
\nc. Yndyrnat e pangopura
\nd. T\u00eb gjitha s\u00eb bashku<\/p>\n
5. Cilat nga ushqimet e m\u00ebposhtme thuhet se lufton dhjamin e barkut?
\na. \u00c7aji jeshil
\nb. Boronicat
\nc. Soja
\nd. T\u00eb gjitha m\u00eb sip\u00ebr<\/p>\n
6. Fast-foodi mund t\u00eb shtoj\u00eb dhjamin e barkut, sepse ushqimet e tij jan\u00eb shpesh:
\na. Me shum\u00eb yndyrna
\nb. Shum\u00eb kalorike
\nc. Konsumohen n\u00eb sasi t\u00eb madhe
\nd. T\u00eb gjitha m\u00eb sip\u00ebr<\/p>\n
7. Z\u00ebvend\u00ebsimi i pijeve freskuese t\u00eb zakonshme, me ato dietike, \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr t\u00eb pak\u00ebsuar dhjamin e barkut:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr <\/p>\n
8. P\u00ebr t\u00eb pak\u00ebsuar dhjamin e barkut, duhet t\u00eb konsumoni shum\u00eb fibra:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr <\/p>\n
9. Studimet kan\u00eb treguar se ky dhjam\u00eb pak\u00ebsohet duke z\u00ebvendesuar drith\u00ebrat e rafinuara me ato integrale. Cili nga ushqimet e m\u00ebposhtme mund t\u00eb quhet drith\u00eb integral:
\na. Kokoshkat
\nb. Kuskusi
\nc. Makaronat
\nd. Drith\u00ebrat q\u00eb konsumohen n\u00eb m\u00ebngjes (cornflakes)<\/p>\n
10. Burrat kan\u00eb m\u00eb shum\u00eb tendenc\u00eb sesa grat\u00eb p\u00ebr ta grumbulluar dhjamin n\u00eb bark:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr <\/p>\n
11. Dhjami i barkut \u00ebsht\u00eb m\u00eb i v\u00ebshtiri p\u00ebr t\u2019u hequr:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr <\/p>\n
12. Ushtrimet specifike, si ato t\u00eb barkut, kan\u00eb p\u00ebr q\u00ebllim uljen e dhjamit t\u00eb barkut:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr <\/p>\n
13. Dhjami i barkut \u00ebsht\u00eb i lidhur me k\u00ebt\u00eb problem sh\u00ebndet\u00ebsor:
\na. S\u00ebmundjet e zemr\u00ebs
\nb. Osteoporoz\u00ebn
\nc. Dementia (budallallepsjen)
\nd. T\u00eb gjitha m\u00eb sip\u00ebr<\/p>\n
14. Cili nga planet e m\u00ebposhtme \u00ebsht\u00eb m\u00eb i miri p\u00ebr reduktimin e dhjamit t\u00eb barkut:
\na. Z\u00ebvend\u00ebsimi i yndyrnave t\u00eb ngopura me ato t\u00eb pangopura
\nb. Pak\u00ebsimi i kalorive dhe marrja me aktivitete fizike
\nc. Z\u00ebvend\u00ebsimi i drith\u00ebrave t\u00eb rafinuara me ato integrale
\nd. Konsumimi i m\u00eb shum\u00eb proteinave dhe m\u00eb pak karbohidrateve<\/p>\n
P\u00ebrgjigjet
\n1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nGrumbullimi i dhjamit n\u00eb bark \u00ebsht\u00eb m\u00eb i rreziksh\u00ebm se ai q\u00eb grumbullohet n\u00eb ije dhe kofsh\u00eb. Ai shkakton probleme serioze sh\u00ebndeti, si s\u00ebmundjet e zemr\u00ebs, goditjet n\u00eb tru dhe diabetin e tipit 2. Genet mund t\u00eb ndikojn\u00eb q\u00eb t\u00eb jeni mbipesh\u00eb dhe t\u00eb p\u00ebrcaktojn\u00eb ku do t\u00eb grumbullohet dhjami, por edhe m\u00ebnyra e jetes\u00ebs mund ta p\u00ebrkeq\u00ebsoj\u00eb situat\u00ebn.
\n2. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nNgr\u00ebnia e ushqimeve me yndyr\u00eb nuk ndihmon, por edhe marrja e kalorive me \u00e7do lloj m\u00ebnyre, mund t\u00eb shtojn\u00eb dhjamin e barkut. Megjithat\u00eb, nuk ka nj\u00eb shkak t\u00eb vet\u00ebm p\u00ebr k\u00ebt\u00eb. Genet, m\u00ebnyra e t\u00eb ushqyerit, mosha dhe stili i jetes\u00ebs luajn\u00eb gjithashtu rolin e tyre. Ndryshimi i zakoneve t\u00eb t\u00eb ngr\u00ebnit mund t\u2019ju ndihmoj\u00eb t\u00eb luftoni grumbullimin e dhjamit n\u00eb bark. Lexoni etiketat e ushqimeve, reduktoni yndyrnat e ngopura, shtoni sasin\u00eb e frutave e perimeve q\u00eb hani dhe reduktoni racionet.
\n3. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nKonsumimi i nj\u00eb sasie t\u00eb madhe kalorish, qoft\u00eb kjo prej alkoolit, pijeve me sheqer, ose sasive t\u00eb m\u00ebdha t\u00eb ushqimit, mund t\u00eb shtoj\u00eb dhjamin e barkut. Trupi yn\u00eb ka nevoj\u00eb p\u00ebr kalori dhe alkooli duket t\u00eb ket\u00eb t\u00eb nj\u00ebjt\u00ebn sasi kalorish p\u00ebr gram\u00eb me yndyr\u00ebn. Megjithat\u00eb, duket se alkooli ka nj\u00eb lidhje t\u00eb ve\u00e7ant\u00eb me grumbullimin e dhjamit n\u00eb bark. Kjo ndodh sepse, kur ju pini alkool, m\u00ebl\u00e7ia \u00ebsht\u00eb shum\u00eb m\u00eb e z\u00ebn\u00eb me djegien e tij, sesa me djegien e yndyrnave, duke shtuar k\u00ebshtu dhjamin n\u00eb bark. Studimet kan\u00eb treguar se alkooli mund t\u2019ju b\u00ebj\u00eb t\u00eb ndjeni uri, duke ndikuar te hormonet q\u00eb rregullojn\u00eb ndjesin\u00eb e t\u00eb ngr\u00ebnit.
\n4. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nStudiues t\u00eb Universitetit VVake Forest zbuluan se yndyrnat trans, q\u00eb krijohen pjes\u00ebrisht nga vaji i hidrogjenizuar, shtojn\u00eb sasin\u00eb e dhjamit n\u00eb zon\u00ebn e barkut, bile marrin nga pjes\u00eb t\u00eb tjera t\u00eb trupit dhe e \u00e7ojn\u00eb aty. K\u00ebto yndyrna gjenden n\u00eb ushqime t\u00eb tilla si margarina, biskota, krekers, pet\u00eb t\u00eb gatshme, ushqimet e skuqura dhe t\u00eb parap\u00ebrgatitura.
\n5. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja.
\nSipas studimeve, \u00e7aji jeshil, n\u00eb kombinim edhe me ushtrimet fizkulturore, mund t\u2019ju ndihmoj\u00eb t\u00eb bini n\u00eb pesh\u00eb. Studiuesit mendojn\u00eb se substancat e \u00e7ajit jeshil, t\u00eb njohura si katekine, stimulojn\u00eb trupin t\u00eb djeg\u00eb kalorit\u00eb dhe t\u00eb nxis\u00eb humbjen e dhjamit n\u00eb bark. Edhe boronicat tregojn\u00eb rezultate premtuese, t\u00eb pakt\u00ebn te brejt\u00ebsit. N\u00eb nj\u00eb studim, disa minjve obez\u00eb u dhan\u00eb ose ushqime me shum\u00eb yndyrna, ose me pak yndyrna, t\u00eb pasura me boronica. T\u00eb dyt\u00ebt kishin m\u00eb pak dhjam\u00eb n\u00eb bark.
\n6. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja.
\nShumica e ushqimeve t\u00eb fast-foodit jan\u00eb me shum\u00eb yndyr\u00eb, shum\u00eb kalorike dhe konsumohen n\u00eb porcione t\u00eb m\u00ebdha. T\u00eb gjitha k\u00ebto kontribuojn\u00eb n\u00eb marrjen e shum\u00eb kalorive, shtimin n\u00eb pesh\u00eb dhe shtimin e dhjamit t\u00eb barkut, kur hahen shpesh. Shumica e restoranteve fast-food nuk tregojn\u00eb sa kalori kan\u00eb ushqimet e tyre, por studimet kan\u00eb treguar se, kur kjo \u00ebsht\u00eb e mundur, njer\u00ebzit kan\u00eb tendenc\u00eb t\u00eb zgjedhin ushqime m\u00eb pak kalorike.
\n7. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nSipas Shoqat\u00ebs Amerikane t\u00eb Zemr\u00ebs, \u201cPijet freskuese dhe ato me \u00ebmb\u00eblsues jan\u00eb burimi num\u00ebr nj\u00eb i shtimit t\u00eb sheqerit n\u00eb diet\u00ebn e amerikan\u00ebve\u201d. Shtimi i sheqerit do t\u00eb thot\u00eb shtim kalorish, gj\u00eb q\u00eb duhet evituar n\u00ebse do t\u00eb biesh n\u00eb pesh\u00eb dhe t\u00eb pak\u00ebsosh dhjamin e barkut. Megjith\u00ebse tani p\u00ebrdoret m\u00eb shum\u00eb shurupi i misrit me shum\u00eb fruktoz\u00eb, n\u00eb vend t\u00eb sheqerit t\u00eb zakonsh\u00ebm, p\u00ebrs\u00ebri, k\u00ebto lloj pijesh duhen evituar me \u00e7do kusht. A ndihmon marrja e pijeve dietike? Megjith\u00ebse disa studime kan\u00eb treguar se k\u00ebto lloj pijesh b\u00ebjn\u00eb pjes\u00eb n\u00eb disa dieta p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb, t\u00eb tjera thon\u00eb se ato bile mund t\u00eb t\u00eb b\u00ebjn\u00eb t\u00eb shtosh n\u00eb pesh\u00eb.
\n8. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nP\u00ebr t\u00eb pak\u00ebsuar dhjamin, shtoni drith\u00ebrat integrale n\u00eb ushqimin tuaj. P\u00ebr shembull, konsumoni orizin e zi, apo t\u00eb eg\u00ebr, n\u00eb vend t\u00eb atij t\u00eb bardh\u00eb. Ushqimet e rafinuara mund t\u00eb kontribuojn\u00eb n\u00eb shtimin n\u00eb pesh\u00eb dhe t\u00eb pengojn\u00eb r\u00ebnien. Nj\u00eb studim amerikan ka treguar se nj\u00eb diet\u00eb e kontrolluar p\u00ebr nga sasia e kalorive dhe e pasur me drith\u00ebra integrale, mund t\u00eb pak\u00ebsoj\u00eb dhjamin n\u00eb belin e njer\u00ebzve obez\u00eb.
\n9. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nKuskusi, makaronat dhe cornflakes b\u00ebhen me drith\u00eb t\u00eb rafinuar (megjith\u00ebse ekziston edhe versioni i tyre integral). Por kokoshkat jan\u00eb t\u00eb p\u00ebrb\u00ebra nga misri integral, gj\u00eb q\u00eb mund t\u00eb shtoj\u00eb n\u00eb ushqimin tuaj sasin\u00eb e fibrave. M\u00ebnyra m\u00eb e mir\u00eb p\u00ebr p\u00ebrgatitjen e tij \u00ebsht\u00eb me an\u00eb t\u00eb ajrit t\u00eb nxeht\u00eb, pa vaj. Ka raste q\u00eb misrit (sidomos atij q\u00eb prodhohet p\u00ebr t\u2019u v\u00ebn\u00eb n\u00eb furr\u00ebn me mikroval\u00eb) i hidhet vaj. Me nj\u00eb fjal\u00eb, kokrrat integrale jan\u00eb m\u00eb t\u00eb mira se ato t\u00eb rafinuara, sepse kan\u00eb m\u00eb shum\u00eb fibra dhe k\u00ebrkojn\u00eb m\u00eb shum\u00eb koh\u00eb p\u00ebr t\u2019u tretur. Kjo t\u00eb ngop m\u00eb shpejt, t\u00eb ndihmon t\u00eb ul\u00ebsh nivelin e glukoz\u00ebs n\u00eb gjak dhe reduktimin e dhjamit.
\n10. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nN\u00eb p\u00ebrgjith\u00ebsi, burrat kan\u00eb m\u00eb shum\u00eb tendenc\u00eb ta grumbullojn\u00eb dhjamin n\u00eb zon\u00ebn e barkut sesa grat\u00eb, p\u00ebr shkak t\u00eb ndryshimeve n\u00eb hormonet seksuale. Para mosh\u00ebs 40 vje\u00e7are, grat\u00eb kan\u00eb m\u00eb shum\u00eb tendenc\u00eb ta grumbullojn\u00eb dhjamin n\u00eb ije, kofsh\u00eb dhe t\u00eb pasme. Pas t\u00eb 40-tave, kur niveli i estrogjeneve bie, dhjami i trupit shkon n\u00eb bark.
\n11. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nKur bie n\u00eb pesh\u00eb, ke m\u00eb shum\u00eb gjasa ta humbas\u00ebsh dhjamin n\u00eb bel. R\u00ebnia n\u00eb pesh\u00eb sipas nj\u00eb plani t\u00eb balancuar mir\u00eb, do t\u00eb pak\u00ebsoj\u00eb dhjamin trupor, p\u00ebrfshi edhe at\u00eb n\u00eb bark. M\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb ulur pesh\u00ebn \u00ebsht\u00eb n\u00ebp\u00ebrmjet nj\u00eb m\u00ebnyre t\u00eb sh\u00ebndetshme t\u00eb t\u00eb ngr\u00ebnit dhe fizkultur\u00ebs s\u00eb rregullt.
\n12. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nB\u00ebrja e ushtrimeve t\u00eb barkut do t\u00eb forcoj\u00eb muskujt e barkut dhe do t\u00eb t\u00eb ndihmoj\u00eb ta pak\u00ebsosh dhjamin, por ato nuk veprojn\u00eb ve\u00e7an\u00ebrisht n\u00eb dhjamin e barkut. E vetmja m\u00ebnyr\u00eb p\u00ebr t\u00eb ulur dhjamin e barkut (apo \u00e7do lloj tjet\u00ebr dhjami) \u00ebsht\u00eb n\u00ebp\u00ebrmjet diet\u00ebs dhe fizkultur\u00ebs. Ushtrimet aerobike si vrapi, noti, \u00e7iklizmi dhe tenisi jan\u00eb disa nga m\u00ebnyrat m\u00eb t\u00eb mira p\u00ebr t\u00eb pak\u00ebsuar dhjamin e barkut.
\n13. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja.
\nDhjami i barkut duket se \u00ebsht\u00eb ve\u00e7an\u00ebrisht i keq p\u00ebr zemr\u00ebn. Studimet e kan\u00eb lidhur at\u00eb me infarktet, arterioskleroz\u00ebn dhe probleme t\u00eb tjera kardiovaskulare. Gjithashtu, ky dhjam\u00eb \u00ebsht\u00eb lidhur me osteoporoz\u00ebn, dementian, s\u00ebmundjen e Alzheimerit, diabetin, kancerin e zorr\u00ebs s\u00eb trash\u00eb, sindrom\u00ebn metabolike, presionin e lart\u00eb t\u00eb gjakut dhe s\u00ebmundje t\u00eb tjera.
\n14. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nShum\u00eb studime shkencore tregojn\u00eb se dietat me sasi t\u00eb kontrolluar kalorish, t\u00eb pasura me fruta, perime, drith\u00ebra integrale, bylmet\u00ebra me pak yndyr\u00eb, bishtaja, fara, mish pa dhjam\u00eb, peshk, vez\u00eb dhe mish pule jan\u00eb baza p\u00ebr nj\u00eb diet\u00eb q\u00eb siguron gjith\u00eb substancat e nevojshme p\u00ebr t\u00eb cilat ke nevoj\u00eb p\u00ebr t\u00eb pak\u00ebsuar dhjamin n\u00eb bark. Ekspert\u00ebt e r\u00ebnies n\u00eb pesh\u00eb k\u00ebshillojn\u00eb kombinimin e k\u00ebsaj diete me 30-60 minuta fizkultur\u00eb, n\u00eb shumic\u00ebn e dit\u00ebve t\u00eb jav\u00ebs. <\/p>\n","protected":false},"excerpt":{"rendered":"
1. Dhjami q\u00eb grumbullohet n\u00eb bark \u00ebsht\u00eb m\u00eb i keq se dhjami n\u00eb \u00e7do pjes\u00eb tjet\u00ebr t\u00eb trupit: a. E v\u00ebrtet\u00eb b. G\u00ebnjesht\u00ebr 2. Ushqimet me yndyr\u00eb, si djathi, gjalpi dhe mishrat me dhjam\u00eb, jan\u00eb shkaku kryesor i dhjamit t\u00eb barkut: a. E v\u00ebrtet\u00eb b. G\u00ebnjesht\u00ebr 3. P\u00ebr dhjamin e barkut, m\u00eb t\u00eb k\u00ebqija sesa […]<\/p>\n","protected":false},"author":5,"featured_media":7800,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-7799","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-test"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7799","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=7799"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7799\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/7800"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=7799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=7799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=7799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}