![\"\"](\"https:\/\/adrianet.al\/wp-content\/uploads\/2020\/07\/640-0-5f1ee96676d3d-300x200.jpg\")
<\/p>\n<\/p>\n
P\u00ebr t\u00eb pasur nj\u00eb diet\u00eb t\u00eb balancuar dhe t\u00eb sh\u00ebndetshme duhet t\u00eb mbani parasysh disa gj\u00ebra. Si fillim t\u00eb hani nj\u00eb shum\u00ebllojshm\u00ebri ushqimesh, t\u00eb merrni krip\u00ebra dhe minerale , t\u00eb mos e teproni me konsumin e sheqerit dhe t\u00eb mos ndaloni p\u00ebr asnj\u00eb moment aktivitetin fizik. P\u00ebr t\u00eb gjith\u00eb ju q\u00eb doni t\u00eb kujdeseni p\u00ebr sh\u00ebndetin dhe jeni gjithmon\u00eb duke shfletuar p\u00ebr t\u2019u informuar m\u00eb tep\u00ebr, po ju sjellim nj\u00eb liste me 7 ushqimet q\u00eb duhet t\u2019 i hani t\u00eb gjalla n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb p\u00ebrfitoni t\u00eb gjith\u00eb vlerat e tyre.<\/p>\n
<\/p>\n
Brokoli\/ T\u00eb vegjlit e urrejn\u00eb, por t\u00eb rriturit e din\u00eb q\u00eb t\u00eb hash brokoli \u00ebsht\u00eb super e sh\u00ebndtshme. Brokoli \u00ebsht\u00eb i pasur me antioksidant\u00eb q\u00eb ndihmojn\u00eb p\u00ebr t\u00eb parandaluar kancerin, diabetin e tipit 2, s\u00ebmundjet e zemr\u00ebs, inflamacionin, depresionin etj. Studime n\u00eb vitin 2008 dhe n\u00eb 2009 kan\u00eb treguar q\u00eb vlerat e brokolit p\u00ebrthithen shum\u00eb m\u00eb leht\u00eb n\u00eb trup n\u00ebse \u00ebsht\u00eb i pagatuar. Gjithashtu, niveli i vitamin\u00ebs C tek brokoli ulet ndjesh\u00ebm n\u00eb momentin q\u00eb gatuhet.<\/p>\n
<\/p>\n
Qepa\/ Qepa \u00ebsht\u00eb e pasur me flavonoid quercetin. Kjo substanc\u00eb e gjendur n\u00eb sasi t\u00eb konsiderueshme tek qepa b\u00ebn t\u00eb mundur luftimin e kancerit. Edhe kur vjen \u00e7\u00ebshtja tek sh\u00ebndeti i zemr\u00ebs, qepa parandalon problemet kardiovaskulare. P\u00ebrpiquni t\u00eb mos i gatuani asnj\u00ebher\u00eb qep\u00ebt. Efektet e tyre p\u00ebr sh\u00ebndetin jan\u00eb praktikisht 0 n\u00ebse gatuhen p\u00ebr m\u00eb shum\u00eb sesa 30 minuta.<\/p>\n
<\/p>\n
Hudhra\/ P\u00ebr shkak t\u00eb arom\u00ebs s\u00eb fort\u00eb q\u00eb kan\u00eb, hudhrat do t\u00eb konsideroheshin ushqim antisocial megjithat\u00eb kan\u00eb veti t\u00eb mrekullueshme p\u00ebr sh\u00ebndetin. Hudhrat e pashtypura dhe t\u00eb pagatuara jan\u00eb nj\u00eb ndihm\u00eb e jasht\u00ebzakonshme p\u00ebr t\u00eb mbrojtur dhe p\u00ebrmir\u00ebsuar sh\u00ebndetin e zemr\u00ebs k\u00ebshtu q\u00eb b\u00ebjini pjes\u00eb t\u00eb diet\u00ebs tuaj. N\u00ebse nj\u00eb hudh\u00ebr gatuhet, aft\u00ebsit\u00eb e saj antibakteriale dhe antikancerogjene humbasin 100%,\u00a0 k\u00ebshtu q\u00eb t\u00eb hahet e pagatuar mbetet zgjidhja m\u00eb e mir\u00eb.<\/p>\n
<\/p>\n
Boronicat\/ T\u00eb gjith\u00eb kemi d\u00ebgjuar q\u00eb boronicat jan\u00eb t\u00eb sh\u00ebndetshme. Ky frut i vog\u00ebl \u00ebsht\u00eb i pasur me antioksidant\u00eb t\u00eb quajtur flavonoide. N\u00ebse hahen t\u00eb gjalla merren t\u00eb gjitha vlerat ushqyese, por n\u00ebse i zieni ose piqni (n\u00eb rastet kur b\u00ebni \u00ebmb\u00eblsira) nivelet e antioksidantev\u00eb p\u00ebrgjysmohen.<\/p>\n
<\/p>\n
Speci i kuq\/ T\u00eb pakt\u00eb jan\u00eb ata q\u00eb nuk i p\u00eblqejn\u00eb specat e skuqur ose t\u00eb furr\u00ebs, por a keni provuar t\u2019 i hani t\u00eb gjall\u00eb? Jua sugjerojm\u00eb, sepse kan\u00eb m\u00eb 3 her\u00eb m\u00eb shum\u00eb vitamina sesa portokallet. Speci i kuq \u00ebsht\u00eb speci q\u00eb ka m\u00eb shum\u00eb antioksidant\u00eb krahasuar me specat e tjer\u00eb, k\u00ebshtu q\u00eb gjeni nj\u00eb m\u00ebnyr\u00eb q\u00eb ta hani t\u00eb pa gatuar dhe mos ndaloni.<\/p>\n
<\/p>\n
Panxhari\/ Mund t\u2019 iu duket e \u00e7uditshme, por e v\u00ebrteta \u00ebsht\u00eb q\u00eb panxhari mund t\u00eb hahet i gjall\u00eb. Panxhari \u00ebsht\u00eb i pasur me kalcium, hekur, kalium dhe proteina. Kan\u00eb nj\u00eb p\u00ebrmbajtje t\u00eb lart\u00eb t\u00eb fibrave dhe folateve (nj\u00eb form\u00eb e vitamin\u00ebs B9). N\u00ebse panxhari gatuhet ai humbet 25% t\u00eb folateve, vitaminave dhe minerale, k\u00ebshtu q\u00eb shtrydheni dhe kombinojeni me fruta ose perime t\u00eb tjera p\u00ebr t\u00eb pasur nj\u00eb smoothie fantastik.<\/p>\n
<\/p>\n
Ananasi\/ Ananasi b\u00ebn pjes\u00eb n\u00eb \u00ebmb\u00eblsira t\u00eb ndryshme dhe n\u00eb gatime ekzotike. Shum\u00eb e preferojn\u00eb t\u00eb gatuar, por ky frut me shije t\u00eb ve\u00e7ant\u00eb duhet t\u00eb hahet i pagatuar. Sipas studimeve, personat q\u00eb vuajn\u00eb nga sindroma e zorr\u00ebs s\u00eb irrituar, mund t\u00eb gjejn\u00eb nj\u00eb zgjidhje t\u00eb p\u00ebrkohshme n\u00ebse pijn\u00eb l\u00ebng ananasi. Enzima e quajtur bromelin\u00eb q\u00eb gjendet tek ky frut redukton inflamacionin e zorr\u00ebve, ndaj mos e hiqni nga tryeza.<\/p>\n","protected":false},"excerpt":{"rendered":"
P\u00ebr t\u00eb pasur nj\u00eb diet\u00eb t\u00eb balancuar dhe t\u00eb sh\u00ebndetshme duhet t\u00eb mbani parasysh disa gj\u00ebra. Si fillim t\u00eb hani nj\u00eb shum\u00ebllojshm\u00ebri ushqimesh, t\u00eb merrni…<\/p>\n","protected":false},"author":11,"featured_media":35018,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,8],"tags":[2820,2819],"class_list":["post-35014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lajme","category-shendeti","tag-keto-7-ushqime-duhet-te-hahen-gjithmone-te-pagatuara","tag-paskemi-gabuar-gjithe-kohes","wpcat-5-id","wpcat-8-id"],"yoast_head":"\n