Ishte nj\u00eb hulumtim q\u00eb tronditi ekspert\u00ebt e sh\u00ebndetit jav\u00ebn e kaluar \u2013 mango, shpesh e cil\u00ebsuar si tep\u00ebr e \u00ebmb\u00ebl, mund t\u00eb ket\u00eb p\u00ebrfitime t\u00eb fshehura p\u00ebr ata q\u00eb rrezikojn\u00eb t\u00eb preken nga diabeti.<\/p>\n
Studiues amerikan\u00eb zbuluan se njer\u00ebzit q\u00eb konsumonin mango \u00e7do dit\u00eb kishin kontroll m\u00eb t\u00eb mir\u00eb t\u00eb sheqerit n\u00eb gjak dhe m\u00eb pak yndyr\u00eb trupore sesa ata q\u00eb hanin nj\u00eb snack m\u00eb t\u00eb ul\u00ebt n\u00eb sheqer.<\/p>\n
Gjetjet sugjeruan se nuk \u00ebsht\u00eb vet\u00ebm niveli i sheqerit ai q\u00eb ka r\u00ebnd\u00ebsi, por m\u00ebnyra se si ky sheqer \u00ebsht\u00eb i paketuar brenda ushqimeve t\u00eb plota.<\/p>\n
Ne shpesh inkurajohemi t\u00eb \u201cham\u00eb ylberin\u201d kur b\u00ebhet fjal\u00eb p\u00ebr fruta. Por kjo nuk do t\u00eb thot\u00eb q\u00eb duhet t\u00eb shkojm\u00eb tek opsionet e shtrenjta.<\/p>\n
Ekspert\u00ebt e ushqyerjes thon\u00eb se pavar\u00ebsisht termave si \u201csuperfood\u201d q\u00eb p\u00ebrdoren p\u00ebr disa fruta e perime, t\u00eb gjitha jan\u00eb t\u00eb mbushura me l\u00ebnd\u00eb ushqyese.<\/p>\n
Megjithat\u00eb, t\u00eb dh\u00ebnat tregojn\u00eb se nuk po konsumojm\u00eb sa duhet: vet\u00ebm nj\u00eb e kat\u00ebrta e burrave n\u00eb Mbret\u00ebrin\u00eb e Bashkuar dhe rreth tre n\u00eb dhjet\u00eb gra arrijn\u00eb t\u00eb han\u00eb pes\u00eb porcionet n\u00eb dit\u00eb \u2013 minimumi i nevojsh\u00ebm p\u00ebr sh\u00ebndet t\u00eb mir\u00eb dhe parandalim t\u00eb s\u00ebmundjeve.<\/p>\n
Sipas Rob Hobson, nutricionist i regjistruar dhe autor i librit Unprocess Your Life, pes\u00eb fruta t\u00eb zakonshme n\u00eb supermarkete mund t\u00eb sjellin p\u00ebrfitime sh\u00ebndet\u00ebsore edhe m\u00eb t\u00eb m\u00ebdha se mango \u2013 dhe nj\u00eb prej tyre kushton vet\u00ebm 40 pens\u00eb.<\/p>\n
1. Moll\u00ebt<\/p>\n
Q\u00eb nga koha kur nj\u00eb moll\u00eb i ra mbi kok\u00eb Isak Njutonit, ky frut i vog\u00ebl e i fuqish\u00ebm ka d\u00ebshmuar vlerat e tij.<\/p>\n
Studimet kan\u00eb treguar se molla, e pasur me flavonoide \u2013 p\u00ebrb\u00ebrje bimore me veti t\u00eb forta anti-inflamatore \u2013 ndihmon n\u00eb plakjen e sh\u00ebndetshme. Nj\u00eb studim i Universitetit Queen\u2019s n\u00eb Belfast tregoi se rritja e konsumit t\u00eb ushqimeve t\u00eb pasura me flavonoide, p\u00ebrfshir\u00eb moll\u00ebt, me tre porcione n\u00eb dit\u00eb, uli deri n\u00eb 15% rrezikun e dob\u00ebsimit fizik, r\u00ebnies mendore dhe sh\u00ebndetit t\u00eb dob\u00ebt.<\/p>\n
Nj\u00eb tjet\u00ebr studim nga Universiteti i Reading tregoi se konsumimi i dy moll\u00ebve n\u00eb dit\u00eb uli kolesterolin \u201ce keq\u201d me gati 4%.<\/p>\n
Moll\u00ebt jan\u00eb t\u00eb pasura me fibra t\u00eb tretshme, si pektina, q\u00eb ngadal\u00ebson lirimin e sheqerit n\u00eb gjak. Ato p\u00ebrmbajn\u00eb edhe polifenole q\u00eb p\u00ebrmir\u00ebsojn\u00eb p\u00ebrdorimin e insulin\u00ebs nga trupi.<\/p>\n
K\u00ebshilla: Konsumoni moll\u00ebn t\u00eb plot\u00eb dhe me l\u00ebkur\u00eb, pasi aty p\u00ebrqendrohen shumica e fibrave dhe antioksidant\u00ebve. Shmangni l\u00ebngjet apo snack-et e \u00ebmb\u00eblsuara t\u00eb moll\u00ebs.<\/p>\n
2. Boronicat<\/p>\n
T\u00eb gjitha frutat e pyllit ofrojn\u00eb vitamin\u00eb C, fibra dhe antocianina \u2013 flavonoide q\u00eb u japin ngjyr\u00ebn blu e t\u00eb kuqe. Por studimet kan\u00eb treguar se konsumuesit e rregullt t\u00eb boronicave kan\u00eb m\u00eb pak gjasa t\u00eb preken nga s\u00ebmundjet e zemr\u00ebs dhe diabeti i tipit 2.<\/p>\n
Antocianinat ndihmojn\u00eb qarkullimin e gjakut dhe p\u00ebrpunimin e glukoz\u00ebs. Studimet klinike kan\u00eb treguar se boronicat p\u00ebrmir\u00ebsojn\u00eb ndjeshm\u00ebrin\u00eb ndaj insulin\u00ebs.<\/p>\n
K\u00ebshilla: Hani boronica t\u00eb fresk\u00ebta ose t\u00eb ngrira, pasi ngrirja nuk d\u00ebmton antioksidant\u00ebt. Kombinojini me kos natyral, t\u00ebrsh\u00ebr\u00eb ose arra p\u00ebr nj\u00eb ushqim m\u00eb t\u00eb balancuar.<\/p>\n
3. Dardhat<\/p>\n
Dardhat funksionojn\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb ngjashme me moll\u00ebt: t\u00eb pasura me fibra t\u00eb tretshme dhe komponime mbrojt\u00ebse, ato lidhen me nj\u00eb rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb diabetit t\u00eb tipit 2.<\/p>\n
Ato ofrojn\u00eb \u00ebmb\u00eblsi pa luhatje t\u00eb forta t\u00eb sheqerit n\u00eb gjak.<\/p>\n
K\u00ebshilla: Konsumoni dardhat t\u00eb gjalla dhe me l\u00ebkur\u00eb p\u00ebr m\u00eb shum\u00eb fibra. Kombinojini me kos grek ose djath\u00eb p\u00ebr nj\u00eb balanc\u00eb t\u00eb mir\u00eb t\u00eb proteinave dhe yndyrave.<\/p>\n
4. Shega<\/p>\n
Farat e sheg\u00ebs dhe l\u00ebngu i saj p\u00ebrmbajn\u00eb elagitanine \u2013 komponime unike q\u00eb ulin rritjen e menj\u00ebhershme t\u00eb sheqerit pas ngr\u00ebnies.<\/p>\n
Studimet kan\u00eb treguar se pirja e l\u00ebngut t\u00eb sheg\u00ebs me buk\u00eb uli reagimin e sheqerit n\u00eb gjak, nd\u00ebrsa suplementet nuk pat\u00ebn t\u00eb nj\u00ebjtin efekt \u2013 duke treguar r\u00ebnd\u00ebsin\u00eb e konsumimit t\u00eb frutit t\u00eb plot\u00eb.<\/p>\n
K\u00ebshilla: Konsumoni farat e fresk\u00ebta p\u00ebr fibra dhe antioksidant\u00eb. P\u00ebrdorini n\u00eb sallata me thjerr\u00ebza apo drith\u00ebra p\u00ebr t\u00eb rritur p\u00ebrthithjen e hekurit.<\/p>\n
5. Mjedrat<\/p>\n
Mjedrat njihen p\u00ebr p\u00ebrmbajtjen jasht\u00ebzakonisht t\u00eb lart\u00eb t\u00eb fibrave dhe nivelin e ul\u00ebt t\u00eb sheqerit krahasuar me frutat e tjera.<\/p>\n
100g mjedra p\u00ebrmbajn\u00eb rreth 4g sheqer, krahasuar me 11g tek moll\u00ebt. Ato ndihmojn\u00eb trupin t\u00eb reagoj\u00eb m\u00eb mir\u00eb ndaj insulin\u00ebs dhe ulin luhatjet e sheqerit pas ushqimeve t\u00eb pasura me karbohidrate.<\/p>\n
K\u00ebshilla: Konsumoni mjedra t\u00eb fresk\u00ebta ose t\u00eb ngrira. Shmangni re\u00e7elrat e \u00ebmb\u00eblsuar ose salcat e gatshme. Kombinojini me t\u00ebrsh\u00ebr\u00eb, fara chia ose kos p\u00ebr nj\u00eb vakt t\u00eb pasur me fibra dhe probiotik\u00eb.<\/p>\n
Sipas ekspert\u00ebve, duke shtuar rregullisht k\u00ebto pes\u00eb fruta n\u00eb diet\u00eb \u2013 moll\u00ebt, boronicat, dardhat, sheg\u00ebn dhe mjedrat \u2013 mund t\u00eb p\u00ebrmir\u00ebsojm\u00eb ndjesh\u00ebm sh\u00ebndetin e zemr\u00ebs, tretjen, kontrollin e sheqerit n\u00eb gjak dhe madje edhe jet\u00ebgjat\u00ebsin\u00eb. \/GazetaExpress\/<\/p>\n","protected":false},"excerpt":{"rendered":"
Ishte nj\u00eb hulumtim q\u00eb tronditi ekspert\u00ebt e sh\u00ebndetit jav\u00ebn e kaluar \u2013 mango, shpesh e cil\u00ebsuar si tep\u00ebr e \u00ebmb\u00ebl, mund t\u00eb ket\u00eb p\u00ebrfitime t\u00eb fshehura p\u00ebr ata q\u00eb rrezikojn\u00eb t\u00eb preken nga diabeti. Studiues amerikan\u00eb zbuluan se njer\u00ebzit q\u00eb konsumonin mango \u00e7do dit\u00eb kishin kontroll m\u00eb t\u00eb mir\u00eb t\u00eb sheqerit n\u00eb gjak dhe m\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":215799,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-215792","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\/215792","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=215792"}],"version-history":[{"count":1,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/215792\/revisions"}],"predecessor-version":[{"id":215794,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/215792\/revisions\/215794"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/215799"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=215792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=215792"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=215792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}