{"id":89982,"date":"2025-02-27T18:29:20","date_gmt":"2025-02-27T18:29:20","guid":{"rendered":"https:\/\/www.shqiperia.com\/blog\/?p=89982"},"modified":"2025-02-27T18:29:20","modified_gmt":"2025-02-27T18:29:20","slug":"sipas-hulumtimit-te-harvard-keto-ushqime-ushqejne-trurin","status":"publish","type":"post","link":"https:\/\/www.shqiperia.com\/blog\/sipas-hulumtimit-te-harvard-keto-ushqime-ushqejne-trurin\/","title":{"rendered":"Sipas hulumtimit t\u00eb Harvard, k\u00ebto ushqime ushqejn\u00eb trurin"},"content":{"rendered":"

\"\"<\/p>\n

27 Shkurt 2025<\/p>\n

Ashtu si nuk ka asnj\u00eb pilul\u00eb magjike q\u00eb mund t\u00eb eliminoj\u00eb p\u00ebrkeq\u00ebsimin q\u00eb ndodh me kalimin e viteve n\u00eb funksionet njoh\u00ebse t\u00eb trurit, n\u00eb t\u00eb nj\u00ebjt\u00ebn m\u00ebnyr\u00eb, nuk ka asnj\u00eb ushqim specifik q\u00eb garanton se truri yn\u00eb do t\u00eb ruaj\u00eb form\u00ebn e tij nd\u00ebrsa plakemi.<\/p>\n

Nutricionist\u00ebt vazhdimisht theksojn\u00eb se strategjia m\u00eb e mir\u00eb \u00ebsht\u00eb zhvillimi dhe ruajtja e nj\u00eb modeli t\u00eb sh\u00ebndetsh\u00ebm t\u00eb t\u00eb ushqyerit, me shum\u00eb fruta, perime, bishtajore dhe drith\u00ebra. N\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb marrim proteinat q\u00eb na nevojiten si nga ushqimet bimore ashtu edhe nga peshqit dhe t\u00eb zgjedhim t\u00eb konsumojm\u00eb yndyrna t\u00eb mira, t\u00eb cilat i gjejm\u00eb \u2013 nd\u00ebr ushqimet e tjera \u2013 n\u00eb m\u00ebl\u00e7i, vaj ulliri.<\/p>\n

Sipas hulumtimit t\u00eb Harvardit, ushqimet m\u00eb t\u00eb mira p\u00ebr sh\u00ebndetin e trurit jan\u00eb t\u00eb nj\u00ebjtat ushqime q\u00eb mbrojn\u00eb sh\u00ebndetin e zemr\u00ebs dhe en\u00ebve t\u00eb gjakut. Pra, duke i p\u00ebrfshir\u00eb n\u00eb diet\u00ebn ton\u00eb, n\u00eb planin afatgjat\u00eb do t\u00eb ket\u00eb p\u00ebrfitime t\u00eb shumta p\u00ebr sh\u00ebndetin ton\u00eb.<\/p>\n

1. Perime jeshile me gjethe<\/strong><\/p>\n

Lakra jeshile, spinaqi, zarzavatet dhe brokoli, p\u00ebr t\u00eb p\u00ebrmendur disa, jan\u00eb t\u00eb pasura me l\u00ebnd\u00eb ushqyese t\u00eb lidhura me funksionin e mir\u00eb t\u00eb trurit. si\u00e7 jan\u00eb vitamina K, luteina, acidi folik dhe beta karotina. Sipas hulumtimeve, ato vonojn\u00eb r\u00ebnien e funksioneve njoh\u00ebse.<\/p>\n

2. Peshk i yndyrsh\u00ebm<\/strong><\/p>\n

Peshqit e yndyrsh\u00ebm jan\u00eb t\u00eb pasur me Omega-3 dhe yndyrna t\u00eb mira, t\u00eb cilat lidhen me ruajtjen e niveleve t\u00eb ul\u00ebta t\u00eb protein\u00ebs beta-amiloide n\u00eb trup. Nj\u00eb protein\u00eb q\u00eb mund t\u00eb kontribuoj\u00eb negativisht n\u00eb sh\u00ebndetin e trurit duke krijuar grumbuj midis neuroneve, dhe gjithashtu gjendet tek njer\u00ebzit q\u00eb vuajn\u00eb nga Alzheimer dhe demenca.<\/p>\n

3. Manaferrat<\/strong><\/p>\n

Flavonoidet, substanca natyrale q\u00eb gjenden n\u00eb bim\u00eb dhe p\u00ebrgjegj\u00ebse p\u00ebr ngjyrat e ndezura t\u00eb manave, sipas hulumtimeve ndihmojn\u00eb gjithashtu n\u00eb p\u00ebrmir\u00ebsimin e kujtes\u00ebs. Nj\u00eb studim tjet\u00ebr nga Universiteti Brigham Young n\u00eb Harvard, n\u00eb bashk\u00ebpunim me Spitalin e Grave, tregoi se grat\u00eb q\u00eb konsumonin luleshtrydhe dhe boronica dy ose m\u00eb shum\u00eb her\u00eb n\u00eb jav\u00eb, vonuan shenjat e r\u00ebnies s\u00eb kujtes\u00ebs me 2.5 vjet.<\/p>\n

4. \u00c7aj dhe kafe<\/strong><\/p>\n

Kafeina q\u00eb gjendet n\u00eb filxhanin q\u00eb mbajm\u00eb \u00e7do m\u00ebngjes kur shijojm\u00eb \u00e7ajin ose kafen ton\u00eb nuk na stimulon dhe na ndihmon t\u00eb p\u00ebrqendrohemi vet\u00ebm her\u00eb pas here dhe p\u00ebrkoh\u00ebsisht. Sipas nj\u00eb studimi t\u00eb botuar n\u00eb Journal of Nutrition, pjes\u00ebmarr\u00ebsit q\u00eb konsumonin m\u00eb shum\u00eb kafein\u00eb n\u00eb jet\u00ebn e tyre t\u00eb p\u00ebrditshme performuan m\u00eb mir\u00eb edhe n\u00eb testet e aft\u00ebsis\u00eb njoh\u00ebse.<\/p>\n

5. Arra<\/strong><\/p>\n

Arrat jan\u00eb burime t\u00eb shk\u00eblqyera dhe t\u00eb pasura t\u00eb proteinave dhe yndyrave t\u00eb mira, dhe nj\u00eb arr\u00eb e ve\u00e7ant\u00eb ndihmon shum\u00eb n\u00eb p\u00ebrmir\u00ebsimin e kujtes\u00ebs. Nj\u00eb studim i UCLA, me gjetjet e tij, e lidhi konsumimin e tyre me rezultate m\u00eb t\u00eb mira n\u00eb testet e aft\u00ebsive njoh\u00ebse dhe mendore. Arrat jan\u00eb t\u00eb larta n\u00eb Omega-3, dhe ve\u00e7an\u00ebrisht acidi \u03b1-linolenik q\u00eb gjendet n\u00eb k\u00ebt\u00eb frut, lidhet me p\u00ebrfitime t\u00eb ndryshme p\u00ebr trupin, si mbajtja e presionit t\u00eb ul\u00ebt t\u00eb gjakut dhe sh\u00ebndeti i p\u00ebrgjithsh\u00ebm i mir\u00eb arterial. Di\u00e7ka q\u00eb \u00ebsht\u00eb e mir\u00eb p\u00ebr zemr\u00ebn dhe mendjen e \u00e7do organizmi.<\/p>\n","protected":false},"excerpt":{"rendered":"

27 Shkurt 2025 Ashtu si nuk ka asnj\u00eb pilul\u00eb magjike q\u00eb mund t\u00eb eliminoj\u00eb p\u00ebrkeq\u00ebsimin q\u00eb ndodh me kalimin e viteve n\u00eb funksionet njoh\u00ebse t\u00eb trurit, n\u00eb t\u00eb nj\u00ebjt\u00ebn m\u00ebnyr\u00eb, nuk ka asnj\u00eb ushqim specifik q\u00eb garanton se truri yn\u00eb do t\u00eb ruaj\u00eb form\u00ebn e tij nd\u00ebrsa plakemi. Nutricionist\u00ebt vazhdimisht theksojn\u00eb se strategjia m\u00eb e […]<\/p>\n","protected":false},"author":9,"featured_media":89983,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[27,1,35],"tags":[],"class_list":["post-89982","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogu-i-udhetarit","category-njoftime-shtypi","category-shoqerore"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2025\/02\/shendet.webp?fit=750%2C570&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p5Z6wp-npk","jetpack-related-posts":[{"id":100239,"url":"https:\/\/www.shqiperia.com\/blog\/edi-rama-gjen-kazan-dhe-tengjere-tek-partia-e-vet-spropali-brace-dhe-ogerta\/","url_meta":{"origin":89982,"position":0},"title":"Edi Rama gjen “kazan dhe tengjere” tek Partia e vet: Spropali, Brace dhe Ogerta …","author":"Kurt Farka","date":"May 13, 2026","format":false,"excerpt":"13 Maji 2026 P\u00ebrplasjet me Spiropalin\/ Rama: Dy her\u00eb e fala, t\u00eb tret\u00ebn jo m\u00eb .. Edi Rama ka komentuar p\u00ebr her\u00eb t\u00eb par\u00eb debatet e fundit t\u00eb brendshme n\u00eb Partin\u00eb Socialiste, duke u ndalur edhe te komentet dhe q\u00ebndrimet e Elisa Spiropalit, p\u00ebr t\u00eb cil\u00ebn u pyet drejtp\u00ebrdrejt gjat\u00eb\u2026","rel":"","context":"In "Blogu i Udh\u00ebtarit"","block_context":{"text":"Blogu i Udh\u00ebtarit","link":"https:\/\/www.shqiperia.com\/blog\/category\/blogu-i-udhetarit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/05\/640-0-1709129359xedi-rama-625-2.jpg?fit=640%2C486&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/05\/640-0-1709129359xedi-rama-625-2.jpg?fit=640%2C486&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/05\/640-0-1709129359xedi-rama-625-2.jpg?fit=640%2C486&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":100697,"url":"https:\/\/www.shqiperia.com\/blog\/e-drejta-e-vetos-kos-asgje-nuk-eshte-vendosur-ende\/","url_meta":{"origin":89982,"position":1},"title":"E drejta e vetos, Kos: – Asgj\u00eb nuk \u00ebsht\u00eb vendosur ende.","author":"Kurt Farka","date":"May 27, 2026","format":false,"excerpt":"27 Maji 2026 Pas p\u00ebrfundimit sot t\u00eb Konferenc\u00ebs s\u00eb 8-t\u00eb Nd\u00ebrqeveritare Shqip\u00ebri-BE, kryeministri Edi Rama, z\u00ebvend\u00ebsministrja p\u00ebr \u00c7\u00ebshtjet Evropiane t\u00eb Qipros, Marilena Raouna dhe Komisionerja p\u00ebr Zgjerimin e BE-s\u00eb s\u00eb Marta Kos, zhvilluan nj\u00eb konferenc\u00eb p\u00ebr mediet. 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Po d\u00ebmtojn\u00eb turizmin","author":"Kurt Farka","date":"June 14, 2026","format":false,"excerpt":"Kryeministri Edi Rama ka zgjedhur q\u00eb s\u00ebrish t\u00eb sulmoj\u00eb protestuesit, q\u00eb prej dy jav\u00ebsh dalin \u00e7do dit\u00eb n\u00eb shesh p\u00ebr t\u00eb k\u00ebrkuar largimin e tij nga qeveria. 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