Njer\u00ebzit q\u00eb kan\u00eb sasi t\u00eb madhe dhjami q\u00eb mb\u00ebshtjell organet kan\u00eb m\u00eb shum\u00eb rrezik nga s\u00ebmundjet e zemr\u00ebs dhe diabeti i tipit 2, ve\u00e7an\u00ebrisht kur perimetri i mesit te grat\u00eb i kalon 90 cm. K\u00ebtu gjeni ushqimet q\u00eb duhet t\u00eb hani p\u00ebr ta pasur m\u00eb t\u00eb leht\u00eb t\u00eb hiqni dhjamin abdominal.<\/p>\n
1.Kefiri
\nKy qum\u00ebsht i fermentuar si kos \u00ebsht\u00eb plot probiotik\u00eb, baktere t\u00eb sh\u00ebndetshme q\u00eb banojn\u00eb n\u00eb zorr\u00ebt e tua. N\u00eb nj\u00eb studim, keffiri ka ndihmuar n\u00eb humbjen e pesh\u00ebs dhe zvog\u00eblimin e perimetrit t\u00eb mesit m\u00eb shum\u00eb sesa pija e vendosur p\u00ebr kontrollin e eksperimentit nga studiuesit. N\u00eb nj\u00eb tjet\u00ebr eksperiment t\u00eb publikuar n\u00eb Revist\u00ebn Britanike t\u00eb Ushqyerjes, kur pjes\u00ebmarr\u00ebsit konsumuan qum\u00ebsht t\u00eb fermentuar q\u00eb p\u00ebrmbante probiotik\u00eb, p\u00ebr 12 jav\u00eb, shfaq\u00ebn nj\u00eb Indeks m\u00eb t\u00eb ul\u00ebt t\u00eb Mas\u00ebs Trupore dhe nj\u00eb perimet\u00ebr m\u00eb t\u00eb vog\u00ebl t\u00eb mesit dhe vitheve. Probiotik\u00ebt mund t\u00eb mbrojn\u00eb nga inflamacioni n\u00eb aparatin e tretjes, q\u00eb ndikon n\u00eb grumbullimin e dhjamit abdominal. Kefiri mund t\u00eb ket\u00eb shije shum\u00eb t\u00eb fort\u00eb, por shmang kefir-\u00ebt e aromatizuar q\u00eb kan\u00eb sheqerna t\u00eb shtuara, m\u00eb mir\u00eb \u00ebmb\u00eblsoje natyralisht duke e hedhur n\u00eb nj\u00eb smoothie frutash.<\/p>\n
2.\u00c7aji i gjelb\u00ebr
\nNj\u00eb tjet\u00ebr pije shum\u00eb e mir\u00eb p\u00ebr bark t\u00eb rrafsh\u00ebt \u00ebsht\u00eb \u00e7aji i gjelb\u00ebr. Ky \u00e7aj p\u00ebrmban catechin-a, p\u00ebrb\u00ebr\u00ebs antioksidant\u00eb bimor\u00eb q\u00eb kan\u00eb veti kund\u00ebr obezitetit. Pija gjithashtu p\u00ebrmban kafein\u00eb, q\u00eb mund t\u00eb ndihmoj\u00eb p\u00ebr t\u00eb p\u00ebrshpejtuar metabolizmin. N\u00eb nj\u00eb studim n\u00eb vitin 2012 te kinez\u00ebt e rritur, \u00e7aji reduktoi sasin\u00eb e k\u00ebtij lloji t\u00eb rreziksh\u00ebm dhjami pas 12 jav\u00ebsh. Avantazh \u00ebsht\u00eb q\u00eb n\u00ebse nuk i shton sheqer, \u00e7aji i gjelb\u00ebr nuk p\u00ebrmban kalori, k\u00ebshtu q\u00eb mund ta pish n\u00eb koh\u00ebn e lir\u00eb.<\/p>\n
3.Vez\u00ebt
\nSasia e duhur e proteinave n\u00eb diet\u00ebn t\u00ebnde \u00ebsht\u00eb esenciale p\u00ebr t\u00eb q\u00ebndruar e padhjamosur. Jo vet\u00ebm t\u00eb ndihmojn\u00eb p\u00ebr t\u2019u ngopur gjat\u00eb vakteve, por gjithashtu mund t\u00eb rrisin metabolizmin dhe t\u00eb ndihmojn\u00eb n\u00eb zmadhimin e muskujve dhe rritja e indit muskulor rrit dhe metabolizimin m\u00eb shum\u00eb. Njer\u00ebzit q\u00eb han\u00eb rregullisht \u201cburime cil\u00ebsore proteinash\u201d, ose ushqime q\u00eb ofrojn\u00eb af\u00ebrsisht 10 gram\u00eb aminoacide esenciale (si vez\u00eb, mish pa dhjam\u00eb dhe qum\u00ebsht) \u00e7do vakt kan\u00eb m\u00eb pak dhjam\u00eb abdominal, ka raportuar nj\u00eb studim n\u00eb revist\u00ebn Nutrition & Metabolism. Megjithat\u00eb, shumica i han\u00eb k\u00ebto ushqime n\u00eb dark\u00eb. Problemi me k\u00ebt\u00eb \u00ebsht\u00eb q\u00eb muskujt e kan\u00eb t\u00eb v\u00ebshtir\u00eb t\u00eb p\u00ebrdorin kaq shum\u00eb proteina nj\u00ebher\u00ebsh, k\u00ebshtu q\u00eb m\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb djegur dhjamin, \u00ebsht\u00eb t\u2019i shp\u00ebrndash k\u00ebto burime proteinash gjat\u00eb gjith\u00eb dit\u00ebs dhe t\u00eb st\u00ebrvitesh rregullisht.<\/p>\n
4.Angjinaret
\nAngjinaret kan\u00eb shum\u00eb vlera, por nj\u00eb nga m\u00eb t\u00eb njohurat \u00ebsht\u00eb p\u00ebrmbajtja e lart\u00eb e fibrave. Ti merr 7 gram\u00eb fibra n\u00eb nj\u00eb angjinare t\u00eb mesme t\u00eb gatuar q\u00eb e b\u00ebn at\u00eb nj\u00eb perimet m\u00eb t\u00eb pasura me fibra, duke qen\u00eb q\u00eb \u00ebsht\u00eb m\u00eb shum\u00eb sesa nj\u00eb e kat\u00ebrta e sasis\u00eb q\u00eb nj\u00eb grua ka nevoj\u00eb gjat\u00eb dit\u00ebs. T\u00eb hash sa m\u00eb shum\u00eb ushqime si k\u00ebto \u00ebsht\u00eb e r\u00ebnd\u00ebsishme. Sipas nj\u00eb studimi t\u00eb publikuar n\u00eb The American Journal of Clinical Nutrition, sa m\u00eb shum\u00eb fibra ha, aq m\u00eb pak mund\u00ebsi ke t\u00eb v\u00ebsh bark. Perime t\u00eb tjera t\u00eb pasura me fibra jan\u00eb lakrat dhe bishtajat, si thjerr\u00ebzat dhe bizelet.<\/p>\n
5.Avokadot
\nN\u00ebse e p\u00ebrdor, je me fat. Nj\u00eb studim i fundit ka zbuluar q\u00eb avokado mund t\u00eb ndihmoj\u00eb n\u00eb zvog\u00eblimin e shifrave t\u00eb perimetrit t\u00eb mesit, presionit t\u00eb gjakut dhe sheqerit n\u00eb gjak, t\u00eb shoq\u00ebruara me sindroma metabolike, nj\u00eb grumbull faktor\u00ebsh risku q\u00eb rrisin mund\u00ebsit\u00eb p\u00ebr s\u00ebmundje zemre, atak dhe diabet. Avokadot p\u00ebrmbajn\u00eb yndyrna t\u00eb sh\u00ebndetshme, si dhe ushqyes t\u00eb tjer\u00eb, si magnezi dhe phytosterol-i q\u00eb mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb nivelet yndyrnave n\u00eb gjak dhe presionin e gjakut. Nj\u00eb studim i m\u00ebparsh\u00ebm, i realizuar n\u00eb vitin 2013 sugjeron q\u00eb ata q\u00eb e p\u00eblqejn\u00eb avokadon i ulin n\u00eb gjysm\u00eb shanset p\u00ebr sindrom\u00ebn metabolike.<\/p>\n
6.Kikirik\u00ebt
\nShum\u00eb bishtajore e kan\u00eb t\u00eb ul\u00ebt indeksin glicemik q\u00eb mat ndikimin e ushqimit n\u00eb nivelin e glukoz\u00ebs. Kikirik\u00ebt rendit\u00ebn nd\u00ebr ushqimet me ngarkes\u00eb m\u00eb t\u00eb ul\u00ebt glicemike, duke ndihmuar p\u00ebr ta mbajtur glukoz\u00ebn n\u00eb nj\u00eb nivel t\u00eb balancuar. Kjo \u00ebsht\u00eb e r\u00ebnd\u00ebsishme sepse, si\u00e7 thuhet n\u00eb nj\u00eb studim t\u00eb Universitetit t\u00eb Alabama-s n\u00eb Birmingham, k\u00ebrkuesit dol\u00ebn n\u00eb p\u00ebrfundimin q\u00eb burrat dhe grat\u00eb mbi pesh\u00eb, q\u00eb ndoq\u00ebn nj\u00eb diet\u00eb me ushqime me ngarkes\u00eb glicemike t\u00eb ul\u00ebt p\u00ebr 8 jav\u00eb, pat\u00ebn 11 p\u00ebr qind m\u00eb pak dhjam\u00eb rreth organeve sesa ata me nj\u00eb diet\u00eb t\u00eb kund\u00ebrt. Kjo mund t\u00eb ndodh\u00eb sepse ushqimet me NG t\u00eb ul\u00ebt nxisin m\u00eb pak \u00e7lirimin e insulin\u00ebs dhe si pasoj\u00eb grumbullimin m\u00eb pak t\u00eb yndyr\u00ebs. Nj\u00eb k\u00ebrkim tjet\u00ebr ka treguar gjithashtu q\u00eb frutat e thata, p\u00ebrfshir\u00eb kikirik\u00ebt, shoq\u00ebrohej me nj\u00eb mes m\u00eb t\u00eb holl\u00eb dhe nj\u00eb Indeks t\u00eb Mas\u00ebs Trupore m\u00eb t\u00eb ul\u00ebt.<\/p>\n
7.Qiqrat
\nSido q\u00eb t\u2019i hani, t\u00eb pjekura dhe k\u00ebrcit\u00ebse, t\u00eb grira n\u00eb hummus apo t\u00eb th\u00ebrrmuara mbi sallat\u00eb, qiqrat jan\u00eb nj\u00eb ushqim me ngarkes\u00eb t\u00eb ul\u00ebt glicemike q\u00eb japin nj\u00eb sasi t\u00eb mir\u00eb fibrash (5 gram\u00eb) dhe proteinash (5 gram\u00eb) dhe vet\u00ebm 105 kalori p\u00ebr gjysm\u00eb filxhani. T\u00eb gjith\u00eb k\u00ebta faktor\u00eb ndihmojn\u00eb p\u00ebr ta mbajtur nivelin e sheqerit n\u00eb gjak t\u00eb q\u00ebndruesh\u00ebm dhe t\u00eb mbajn\u00eb t\u00eb ngopur dhe t\u00eb k\u00ebnaqur nga ushqimi, m\u00eb gjat\u00eb. Nga kjo, njer\u00ebzit q\u00eb han\u00eb qiqra dhe hummus kan\u00eb 53 p\u00ebr qind m\u00eb pak mund\u00ebsi p\u00ebr t\u00eb qen\u00eb obez\u00eb dhe e kan\u00eb mesin 5 cm m\u00eb t\u00eb holl\u00eb sesa ata q\u00eb nuk i han\u00eb k\u00ebto bishtaja, si\u00e7 ka zbuluar nj\u00eb k\u00ebrkim i vitit 2016. Kur i blini n\u00eb kana\u00e7e, shp\u00eblajini, ose blini nga ato me pak ose pa krip\u00eb t\u00eb shtuar, p\u00ebr t\u00eb ulur sasin\u00eb e krip\u00ebs q\u00eb t\u00eb fryn barkun.\/intv\/<\/p>\n","protected":false},"excerpt":{"rendered":"
Njer\u00ebzit q\u00eb kan\u00eb sasi t\u00eb madhe dhjami q\u00eb mb\u00ebshtjell organet kan\u00eb m\u00eb shum\u00eb rrezik nga s\u00ebmundjet e zemr\u00ebs dhe diabeti i tipit 2, ve\u00e7an\u00ebrisht kur…<\/p>\n","protected":false},"author":11,"featured_media":30520,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[704,706,705],"class_list":["post-30519","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendeti","tag-bark","tag-diete","tag-ushqime","wpcat-8-id"],"yoast_head":"\n