{"id":9875,"date":"2015-07-02T16:30:32","date_gmt":"2015-07-02T14:30:32","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=9875"},"modified":"2015-07-02T11:47:34","modified_gmt":"2015-07-02T09:47:34","slug":"test-cfare-dini-per-yndyrnat-e-mira-dhe-te-keqija","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2015\/07\/test-cfare-dini-per-yndyrnat-e-mira-dhe-te-keqija\/","title":{"rendered":"Test \u00c7far\u00eb dini p\u00ebr yndyrnat e mira dhe t\u00eb k\u00ebqija?"},"content":{"rendered":"

 <\/p>\n

    \n
  1. Sallata p\u00ebrmban yndyr\u00eb, por nj\u00eb sasi shum\u00eb t\u00eb vog\u00ebl, vet\u00ebm 0.6 gram\u00eb p\u00ebr nj\u00eb filxhan. Sipas rregullave p\u00ebr etiketat, kjo sasi quhet e pakonsiderueshme, prandaj nuk sh\u00ebnohet n\u00eb to:<\/strong><\/li>\n
  2. E v\u00ebrtet\u00eb<\/li>\n
  3. G\u00ebnjesht\u00ebr<\/li>\n<\/ol>\n

     <\/p>\n

      \n
    1. Vaji \u00ebsht\u00eb m\u00eb i sh\u00ebndetsh\u00ebm se gjalpi dhe margarina:<\/strong><\/li>\n
    2. E v\u00ebrtet\u00eb<\/li>\n
    3. G\u00ebnjesht\u00ebr<\/li>\n<\/ol>\n

       <\/p>\n

        \n
      1. \u00c7far\u00eb i b\u00ebn yndyrnat e ngopura kaq t\u00eb k\u00ebqija?<\/strong><\/li>\n
      2. Ato shtojn\u00eb kolesterolin e keq dhe mund t\u00eb z\u00ebn\u00eb arteriet<\/li>\n
      3. Kan\u00eb shum\u00eb kalori<\/li>\n
      4. Mund t\u00eb shkaktojn\u00eb probleme me kujtes\u00ebn<\/li>\n<\/ol>\n

         <\/p>\n

          \n
        1. E dini nga e marrin amerikan\u00ebt shumic\u00ebn e yndyrnave t\u00eb k\u00ebqija? Nga… <\/strong><\/li>\n
        2. Hamburger\u00ebt<\/li>\n
        3. Akullorja dhe qum\u00ebshti<\/li>\n
        4. Picat dhe djathi<\/li>\n<\/ol>\n

           <\/p>\n

            \n
          1. Si mund t\u2019i evitojm\u00eb ushqimet me yndyrna trans (t\u00eb transformuara, si margarina):<\/strong><\/li>\n
          2. Duke kontrolluar etiket\u00ebn<\/li>\n
          3. Duke par\u00eb list\u00ebn e p\u00ebrb\u00ebr\u00ebsve<\/li>\n
          4. Nga t\u00eb dyja m\u00eb lart<\/li>\n<\/ol>\n

             <\/p>\n

              \n
            1. \u00c7far\u00eb \u00ebsht\u00eb m\u00eb e keqe p\u00ebr trupin ton\u00eb?<\/strong><\/li>\n
            2. Nj\u00eb pako margarin\u00eb<\/li>\n
            3. Nj\u00eb pako gjalp\u00eb<\/li>\n<\/ol>\n

               <\/p>\n

                \n
              1. Vaji i ullirit \u201clight\u201d ka m\u00eb pak kalori se ai ekstra i virgj\u00ebr:<\/strong><\/li>\n
              2. E v\u00ebrtet\u00eb<\/li>\n
              3. G\u00ebnjesht\u00ebr<\/li>\n<\/ol>\n

                 <\/p>\n

                  \n
                1. Pse vaji i ullirit \u00ebsht\u00eb m\u00eb i mir\u00eb se vaji i misrit?<\/strong><\/li>\n
                2. Ka m\u00eb shum\u00eb antioksidues<\/li>\n
                3. Ka m\u00eb shum\u00eb yndyrna t\u00eb sh\u00ebndetshme<\/li>\n
                4. T\u00eb dyja m\u00eb lart<\/li>\n<\/ol>\n

                   <\/p>\n

                    \n
                  1. P\u00ebr sa koh\u00eb mund t\u00eb ruhet vaji i ullirit:<\/strong><\/li>\n
                  2. Disa vjet<\/li>\n
                  3. Disa muaj<\/li>\n
                  4. Afro nj\u00eb vit<\/li>\n<\/ol>\n

                     <\/p>\n

                      \n
                    1. \u00c7far\u00eb t\u00eb mire kan\u00eb toni, salmoni dhe sardelet:<\/strong><\/li>\n
                    2. Kan\u00eb shum\u00eb antioksidues<\/li>\n
                    3. Jan\u00eb shum\u00eb acide yndyrore omega-3<\/li>\n
                    4. Kan\u00eb flavonoide<\/li>\n<\/ol>\n

                       <\/p>\n

                        \n
                      1. Sasia e yndyrnave q\u00eb ha, ka m\u00eb shum\u00eb r\u00ebnd\u00ebsi sesa lloji i yndyrnave:<\/strong><\/li>\n
                      2. E v\u00ebrtet\u00eb<\/li>\n
                      3. G\u00ebnjesht\u00ebr<\/li>\n<\/ol>\n

                         <\/p>\n

                          \n
                        1. Po t\u00eb hash nj\u00eb donat (petullat e pasti\u00e7eris\u00eb) n\u00eb m\u00ebngjes dhe nj\u00eb pjat\u00eb me patate t\u00eb skuqura n\u00eb drek\u00eb, ke marr\u00eb<\/strong>:<\/li>\n
                        2. Maksimumin e lejuar ditor t\u00eb yndyrnave t\u00eb k\u00ebqija<\/li>\n
                        3. Pes\u00eb her\u00eb m\u00eb shum\u00eb se sasia e lejuar ditore e yndyrnave t\u00eb k\u00ebqija<\/li>\n
                        4. Tri her\u00eb m\u00eb shum\u00eb se sasia e lejuar ditore e yndyrnave t\u00eb k\u00ebqija<\/li>\n<\/ol>\n

                           <\/p>\n

                            \n
                          1. Sa vaj duhet t\u00eb konsumojm\u00eb n\u00eb dit\u00eb?<\/strong><\/li>\n
                          2. Nj\u00eb-dy lug\u00eb \u00e7aji<\/li>\n
                          3. Varet<\/li>\n
                          4. M\u00eb pak se nj\u00eb lug\u00eb \u00e7aji<\/li>\n<\/ol>\n

                             <\/p>\n

                              \n
                            1. Cili vaj \u00ebsht\u00eb m\u00eb i mir\u00eb p\u00ebr marinim:<\/strong><\/li>\n
                            2. Vaji i linit<\/li>\n
                            3. Vaji i kanol\u00ebs<\/li>\n
                            4. Vaji i kikirikut<\/li>\n<\/ol>\n

                               <\/p>\n

                              P\u00ebrgjigjet<\/strong><\/p>\n

                                \n
                              1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.<\/em><\/li>\n<\/ol>\n

                                Edhe ushqimet e sh\u00ebndetshme, si karotat dhe sallata, p\u00ebrmbajn\u00eb nj\u00eb sasi t\u00eb vog\u00ebl yndyrnash, por kjo nuk \u00ebsht\u00eb di\u00e7ka e keqe. Trupi yn\u00eb ka nevoj\u00eb p\u00ebr yndyrna q\u00eb t\u00eb mbijetoj\u00eb. Yndyra na jep energji dhe ndihmon trupin t\u00eb thith\u00eb vitaminat A, D, E dhe K. Yndyra gjithashtu i b\u00ebn ushqimet m\u00eb t\u00eb shijshme, na ndihmon t\u00eb ndjehemi t\u00eb ngopur dhe t\u00eb kemi flok\u00eb e l\u00ebkur\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n

                                  \n
                                1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.<\/em><\/li>\n<\/ol>\n

                                  N\u00ebse po p\u00ebrpiqeni t\u00eb bini n\u00eb pesh\u00eb, kini parasysh se gjalpi ka po aq kalori sa vaji i ullirit, 120 kalori p\u00ebr nj\u00eb lug\u00eb gjelle. Por, vaji i ullirit \u00ebsht\u00eb m\u00eb i mir\u00eb se gjalpi, sepse ky i fundit ka m\u00eb shum\u00eb aicde yndyrore t\u00eb k\u00ebqija, t\u00eb ngopura. N\u00eb p\u00ebrgjith\u00ebsi, rregulli \u00ebsht\u00eb: Yndyrnat bimore kan\u00eb acide yndyrore t\u00eb pangopura, pra, t\u00eb sh\u00ebndetshme, kurse ato shtazore, t\u00eb ngopura. B\u00ebjn\u00eb p\u00ebrjashtim vaji i kokosit dhe i palm\u00ebs, t\u00eb cil\u00ebt, megjith\u00ebse kan\u00eb acide bimore, kan\u00eb yndyrna t\u00eb k\u00ebqija.<\/p>\n

                                    \n
                                  1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.<\/em><\/li>\n<\/ol>\n

                                    T\u00eb gjith\u00eb yndyrnat kan\u00eb shum\u00eb kalori, por yndyrnat e ngopura dhe ato t\u00eb transformuara shtojn\u00eb nivelin e kolesterolit t\u00eb keq dhe mund t\u00eb shtojn\u00eb pllak\u00ebn n\u00eb arteriet tona. Kjo mund t\u00eb shkaktoj\u00eb infarkt zemre, ose goditje n\u00eb tru. Margarina, gjalpi dhe dhjami i kan\u00eb k\u00ebto yndyrna t\u00eb k\u00ebqija. P\u00ebr ta mbajtur zemr\u00ebn tuaj t\u00eb sh\u00ebndetshme, zgjidhni vajrat bimore, si ai i ullirit, kanol\u00ebs, misrit dhe lulediellit, q\u00eb kan\u00eb m\u00eb pak yndyrna t\u00eb ngopura.<\/p>\n

                                      \n
                                    1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb c-ja.<\/em><\/li>\n<\/ol>\n

                                      Shumica e yndyrnave q\u00eb z\u00ebn\u00eb arteriet vijn\u00eb nga mishi dhe n\u00ebnproduktet e qum\u00ebshtit. Megjith\u00ebse hamburger\u00ebt, mishi i zgar\u00ebs dhe akullorja z\u00ebn\u00eb nj\u00eb vend t\u00eb r\u00ebnd\u00ebsish\u00ebm, amerikan\u00ebt e marrin shumic\u00ebn e yndyrnave t\u00eb k\u00ebqija (m\u00eb shum\u00eb se 14%) nga picat dhe djathi.<\/p>\n

                                        \n
                                      1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb c-ja.<\/em><\/li>\n<\/ol>\n

                                        Yndyrnat e transformuara jan\u00eb dyfish t\u00eb k\u00ebqija p\u00ebr zemr\u00ebn. Ato rrisin nivelin e kolesterolit t\u00eb keq, nd\u00ebrkoh\u00eb q\u00eb ulin nivelin e kolesterolit t\u00eb mir\u00eb. Ato gjenden n\u00eb shum\u00eb ushqime t\u00eb p\u00ebrpunuara, si: patatinat, donatet dhe \u00ebmb\u00eblsirat. Nuk mund t\u00eb bazohesh vet\u00ebm tek etiketa p\u00ebr t\u00eb par\u00eb n\u00ebse ushqimi ka yndyrna trans, pasi sasit\u00eb n\u00ebn 5 gram\u00eb, nuk shkruhen. Por, n\u00ebse n\u00eb etiket\u00eb shkruhet \u201cvaj vegjetal pjes\u00ebrisht i hidrogjenuar\u201d, at\u00ebher\u00eb dijeni se ai ushqim ka yndyrna trans.<\/p>\n

                                          \n
                                        1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.<\/em><\/li>\n<\/ol>\n

                                          Studimet kan\u00eb treguar se disa lloje margarinash, sidomos ato t\u00eb ngurta, jan\u00eb m\u00eb t\u00eb k\u00ebqija p\u00ebr zemr\u00ebn, sepse kan\u00eb shum\u00eb yndyrna trans. Megjithat\u00eb, ka disa margarina t\u00eb buta q\u00eb kan\u00eb sterole bim\u00ebsh, t\u00eb cilat mund t\u00eb ndikojn\u00eb n\u00eb uljen e kolesterolit. M\u00eb mir\u00eb kontrolloni etiket\u00ebn para se t\u00eb blini, lexoni list\u00ebn e p\u00ebrb\u00ebr\u00ebsve p\u00ebr yndyrna trans t\u00eb fshehura, ose p\u00ebrdorni vajin e ullirit.<\/p>\n

                                            \n
                                          1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.<\/em><\/li>\n<\/ol>\n

                                            Kur flitet p\u00ebr vajin e ullirit, llojet e ndryshme ndryshojn\u00eb n\u00eb ngjyr\u00eb, arom\u00eb dhe shije, jo n\u00eb kalori dhe yndyrna. T\u00eb gjitha llojet e vajit t\u00eb ullirit, i past\u00ebr, i virgj\u00ebr, ekstra i virgj\u00ebr dhe light, kan\u00eb t\u00eb nj\u00ebjt\u00ebn sasi kalorish. Fjala \u201clight\u201d n\u00eb vajin e ullirit i referohet ngjyr\u00ebs dhe arom\u00ebs. Vaji i virgj\u00ebr dhe ekstra i virgj\u00ebr kan\u00eb m\u00eb pak acid se vaji i past\u00ebr. Vaji i ullirit ekstra i virgj\u00ebr ka m\u00eb shum\u00eb arom\u00eb e shije t\u00eb fort\u00eb frutash.<\/p>\n

                                              \n
                                            1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb c-ja.<\/em><\/li>\n<\/ol>\n

                                              Vaji i ullirit dhe ai i misrit kan\u00eb t\u00eb nj\u00ebjt\u00ebn sasi kalorish dhe pothuajse vet\u00ebm yndyrna t\u00eb sh\u00ebndetshme. As nj\u00ebri dhe as tjetri nuk e shtojn\u00eb kolesterolin. Megjithat\u00eb, vaji i ullirit ka m\u00eb shum\u00eb p\u00ebrqindje yndyrnash t\u00eb mira, t\u00eb pangopura dhe studimet kan\u00eb treguar se mund t\u00eb ndihmoj\u00eb p\u00ebr uljen e kolesterolit. Vaji i ullirit gjithashtu p\u00ebrmban m\u00eb shum\u00eb antioksidant\u00eb, t\u00eb cil\u00ebt mbrojn\u00eb qelizat tona.<\/p>\n

                                                \n
                                              1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.<\/em><\/li>\n<\/ol>\n

                                                Vaji i ullirit mund t\u00eb rroj\u00eb me vite n\u00ebse ruhet si\u00e7 duhet, por shijon m\u00eb mir\u00eb n\u00ebse e p\u00ebrdorni shpejt. Ruajeni vajin e ullirit n\u00eb nj\u00eb vend t\u00eb fresk\u00ebt, n\u00eb nj\u00eb en\u00eb t\u00eb mbyllur mir\u00eb. Ai mund t\u00eb turbullohet dhe t\u00eb ngurt\u00ebsohet n\u00ebse e ruani n\u00eb frigorifer. N\u00ebse kjo ndodh, l\u00ebreni t\u00eb vij\u00eb n\u00eb temperatur\u00ebn e dhom\u00ebs dhe do t\u00eb b\u00ebhet prap\u00eb i l\u00ebngsh\u00ebm, por aroma dhe cil\u00ebsia e tij nuk do t\u00eb ndryshojn\u00eb. Vaji i ullirit ekstra i virgj\u00ebr mund t\u00eb ruhet m\u00eb gjat\u00eb se llojet e tjera.<\/p>\n

                                                  \n
                                                1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.<\/em><\/li>\n<\/ol>\n

                                                  Trupi yn\u00eb ka nevoj\u00eb p\u00ebr acide omega-3 q\u00eb t\u00eb mbijetoj\u00eb. Peshqit e uj\u00ebrave t\u00eb ftohta kan\u00eb plot acide yndyrore omega-3, por ato mund t\u00eb gjenden edhe te farat e linit, vaji i linit, arrat, vaji i kanol\u00ebs dhe vaji i soj\u00ebs. Omega-3 gjithashtu ndihmojn\u00eb t\u00eb ulet rreziku i s\u00ebmundjeve t\u00eb zemr\u00ebs.<\/p>\n

                                                    \n
                                                  1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.<\/em><\/li>\n<\/ol>\n

                                                    Nuk ka shum\u00eb r\u00ebnd\u00ebsi se sa yndyr\u00eb konsumoni, por sidomos lloji; q\u00eb ka m\u00eb shum\u00eb ndikim p\u00ebr sh\u00ebndetin e zemr\u00ebs suaj.<\/p>\n

                                                      \n
                                                    1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.<\/em><\/li>\n<\/ol>\n

                                                      Ky \u00ebsht\u00eb lajmi i keq kur konsumon ushqime jo t\u00eb sh\u00ebndetshme. Nj\u00eb donat i shton 3.2 gram\u00eb acide t\u00eb k\u00ebqija trans diet\u00ebs son\u00eb, nd\u00ebrsa nj\u00eb pjat\u00eb me patate t\u00eb skuqura i shton 6.8 gram\u00eb. Ekspert\u00ebt k\u00ebshillojn\u00eb t\u00eb mbahet sasia e yndyrnave t\u00eb pangopura q\u00eb konsumohet sa m\u00eb e ul\u00ebt t\u00eb jet\u00eb e mundur, bile disa k\u00ebshillojn\u00eb q\u00eb ato t\u00eb evitohen krejt\u00ebsisht nga dieta jon\u00eb. Shoqata Amerikane e Zemr\u00ebs k\u00ebshillon kufizimin e yndyrnave trans, n\u00eb m\u00eb pak se 1% t\u00eb kalorive ditore.<\/p>\n

                                                        \n
                                                      1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.<\/em><\/li>\n<\/ol>\n

                                                        Sasia ditore e vajit q\u00eb konsumojm\u00eb varet nga aktiviteti q\u00eb b\u00ebjm\u00eb, mosha dhe seksi. P\u00ebr grat\u00eb \u00ebsht\u00eb afro 5-6 lug\u00eb \u00e7aji n\u00eb dit\u00eb, p\u00ebr burrat, 6-7 lug\u00eb. Kini parasysh se e marrim vajin edhe nga peshku, arrat, gatimi dhe sallata.<\/p>\n

                                                          \n
                                                        1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.<\/em><\/li>\n<\/ol>\n

                                                          Vaji i farave t\u00eb linit nuk duhet nxehur dhe \u00ebsht\u00eb mir\u00eb t\u00eb p\u00ebrdoret p\u00ebr marinim, salca, sallat\u00ebra. Ai \u00ebsht\u00eb nj\u00eb burim i shk\u00eblqyer i omega-3. Vaji i kanol\u00ebs (ose i kolz\u00ebs: lloj bime) \u00ebsht\u00eb i mir\u00eb p\u00ebr gatime t\u00eb furr\u00ebs dhe vaji i kikirikut, p\u00ebr skuqje.<\/p>\n","protected":false},"excerpt":{"rendered":"

                                                            Sallata p\u00ebrmban yndyr\u00eb, por nj\u00eb sasi shum\u00eb t\u00eb vog\u00ebl, vet\u00ebm 0.6 gram\u00eb p\u00ebr nj\u00eb filxhan. Sipas rregullave p\u00ebr etiketat, kjo sasi quhet e pakonsiderueshme, prandaj nuk sh\u00ebnohet n\u00eb to: E v\u00ebrtet\u00eb G\u00ebnjesht\u00ebr   Vaji \u00ebsht\u00eb m\u00eb i sh\u00ebndetsh\u00ebm se gjalpi dhe margarina: E v\u00ebrtet\u00eb G\u00ebnjesht\u00ebr   \u00c7far\u00eb i b\u00ebn yndyrnat e ngopura kaq t\u00eb […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-9875","post","type-post","status-publish","format-standard","hentry","category-test"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/9875","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=9875"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/9875\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=9875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=9875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=9875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}