Bota e fibrave dietike \u00ebsht\u00eb zgjeruar n\u00eb m\u00ebnyr\u00eb dramatike.<\/p>\n
Q\u00eb at\u00ebher\u00eb, ekspert\u00ebt kan\u00eb m\u00ebsuar shum\u00eb rreth m\u00ebnyr\u00ebs sesi 300 mij\u00eb bim\u00ebt e pasura me fibra n\u00eb tok\u00eb ndihmojn\u00eb n\u00eb sh\u00ebrimin e gjith\u00e7kaje, nga mikrobioma jon\u00eb e zorr\u00ebve q\u00eb rrit imunitetin deri te beteja jon\u00eb me peshoren e banj\u00ebs.<\/p>\n
Plus, artikujt e rinj ushqimor\u00eb t\u00eb njohur dhe recetat e rrjeteve sociale p\u00ebr gj\u00ebra t\u00eb tilla si pudingu i far\u00ebs chia tani e b\u00ebjn\u00eb konsumimin e fibrave \u2013 dhe korrjen e p\u00ebrfitimeve t\u00eb m\u00ebdha sh\u00ebndet\u00ebsore p\u00ebr humbjen e pesh\u00ebs \u2013 m\u00eb t\u00eb shijshme se kurr\u00eb.<\/p>\n
P\u00ebrfitimet e fibrave p\u00ebr humbje peshe<\/p>\n
Nd\u00ebrsa rekomandimet komb\u00ebtare ditore jan\u00eb vendosur n\u00eb 21 deri n\u00eb 25 gram n\u00eb dit\u00eb p\u00ebr grat\u00eb, shumica e ekspert\u00ebve besojn\u00eb se ne n\u00eb fakt kemi nevoj\u00eb p\u00ebr fibra shtes\u00eb \u2013 af\u00ebr 35 gram. Dhe hulumtimi i ri zbulon se nj\u00eb mat\u00ebs edhe m\u00eb i mir\u00eb se gram\u00ebt \u00ebsht\u00eb shum\u00ebllojshm\u00ebria (ose shum\u00ebllojshm\u00ebria) e fibrave q\u00eb marrim n\u00eb sistemin ton\u00eb.<\/p>\n
Will Bulsiewicz, MD, autor i Fiber Fueled, thot\u00eb, \u201cKonsumimi i 30 ushqimeve t\u00eb ndryshme t\u00eb pasura me fibra n\u00eb jav\u00eb \u00ebsht\u00eb ideale\u201d. Problemi: \u201cRreth 97 p\u00ebr qind prej nesh nuk po marrin as fibra minimale\u201d.<\/p>\n
Fibrat jan\u00eb \u00e7el\u00ebsi i nj\u00eb ndryshimi t\u00eb t\u00eb gjith\u00eb trupit: Ndihmojn\u00eb n\u00eb stabilizimin e insulin\u00ebs, eliminojn\u00eb d\u00ebshirat, mb\u00ebshtesin tretjen dhe heqin yndyr\u00ebn. N\u00eb fakt, \u00ebsht\u00eb zbuluar se grumbullimi i fibrave ndihmon njer\u00ebzit t\u00eb rigjall\u00ebrojn\u00eb metabolizmin me 30 p\u00ebr qind dhe t\u00eb dob\u00ebsohen 44 p\u00ebr qind m\u00eb shpejt!<\/p>\n
Ekspertja e sh\u00ebndetit t\u00eb grave, Anna Cabeca, DO, thot\u00eb: \u201cFibrat jan\u00eb nj\u00eb mrekulli ushqyese. Dhe ne kemi nevoj\u00eb p\u00ebr t\u00eb tani m\u00eb shum\u00eb se kurr\u00eb m\u00eb par\u00eb\u201d. Sidomos pasi pandemia ka \u00e7uar n\u00eb nj\u00eb rritje t\u00eb konsumit t\u00eb stresit t\u00eb karbohidrateve t\u00eb thjeshta q\u00eb jan\u00eb zhveshur nga fibrat n\u00eb procesin e prodhimit.<\/p>\n
M\u00eb posht\u00eb ua sjellim dy lloje t\u00eb ndryshme t\u00eb fibrave q\u00eb na duhen:<\/p>\n
Fibrat e tretshme punojn\u00eb p\u00ebr t\u00eb stabilizuar sheqerin n\u00eb gjak.<\/p>\n
E gjetur n\u00eb arra, fara, t\u00ebrsh\u00ebr\u00eb, fasulet e thata, moll\u00eb, luleshtrydhe dhe bizele, fibrat e tretshme formojn\u00eb nj\u00eb xhel q\u00eb ngadal\u00ebson tretjen p\u00ebr t\u00eb na ndihmuar t\u00eb thithim l\u00ebnd\u00ebt ushqyese nga ushqimi.<\/p>\n
Fibrat e patretshme detoksojn\u00eb m\u00ebl\u00e7in\u00eb<\/p>\n
E gjetur n\u00eb drith\u00ebra, plus l\u00ebkurat e frutave dhe perimeve, fibrat e patretshme grumbullojn\u00eb jasht\u00ebqitjen duke t\u00ebrhequr uj\u00eb n\u00eb t\u00eb p\u00ebr ta b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb kalimin. N\u00eb k\u00ebt\u00eb proces, ky ushqim i pap\u00ebrpunuar mbledh gjithashtu toksina q\u00eb bllokojn\u00eb yndyr\u00ebn dhe bllokojn\u00eb m\u00ebl\u00e7in\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"
Bota e fibrave dietike \u00ebsht\u00eb zgjeruar n\u00eb m\u00ebnyr\u00eb dramatike. Q\u00eb at\u00ebher\u00eb, ekspert\u00ebt kan\u00eb m\u00ebsuar shum\u00eb rreth m\u00ebnyr\u00ebs sesi 300 mij\u00eb bim\u00ebt e pasura me fibra n\u00eb tok\u00eb ndihmojn\u00eb n\u00eb sh\u00ebrimin e gjith\u00e7kaje, nga mikrobioma jon\u00eb e zorr\u00ebve q\u00eb rrit imunitetin deri te beteja jon\u00eb me peshoren e banj\u00ebs. Plus, artikujt e rinj ushqimor\u00eb t\u00eb njohur […]<\/p>\n","protected":false},"author":1,"featured_media":112122,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-112121","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi"},"_links":{"self":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/112121","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/comments?post=112121"}],"version-history":[{"count":0,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/112121\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/112122"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=112121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=112121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=112121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}