![\"\"](\"https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2025\/02\/shendet.webp?resize=683%2C519&ssl=1\")
<\/p>\n<\/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":113013,"url":"https:\/\/www.shqiperia.com\/blog\/paradoksi-shqiptar-ushqimet-me-te-shtrenjta-se-ne-be-por-paga-vetem-43-e-europes\/","url_meta":{"origin":89982,"position":0},"title":"Paradoksi shqiptar\/ Ushqimet m\u00eb t\u00eb shtrenjta se n\u00eb BE, por paga vet\u00ebm 43% e Europ\u00ebs","author":"Kurt Farka","date":"September 21, 2026","format":false,"excerpt":"21 Shtator 2026 Prej m\u00eb shum\u00eb se tri dekadash, prioriteti i qeverive shqiptare ka qen\u00eb integrimi i vendit n\u00eb Bashkimin Europian. Madje qeveria aktuale e ka integrimin n\u00eb BE premtimin e saj kryesor. Dhe n\u00eb fakt, procesi formal ka p\u00ebrparuar ndjesh\u00ebm vitet e fundit: Shqip\u00ebria ka hapur t\u00eb gjith\u00eb kapitujt\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\/09\/640-0-1789968865xinflacioniii-719-6ab0cbfc53a08.jpg?fit=640%2C360&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/09\/640-0-1789968865xinflacioniii-719-6ab0cbfc53a08.jpg?fit=640%2C360&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/09\/640-0-1789968865xinflacioniii-719-6ab0cbfc53a08.jpg?fit=640%2C360&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":105229,"url":"https:\/\/www.shqiperia.com\/blog\/lista-50-te-grupeve-ushqimore-i-paguajme-me-shtrenjte-se-europa-rekord-dhe-ne-rajon\/","url_meta":{"origin":89982,"position":1},"title":"Lista\/ 50% t\u00eb grupeve ushqimore i paguajm\u00eb m\u00eb shtrenjt\u00eb se Europa, rekord dhe n\u00eb rajon","author":"Kurt Farka","date":"August 26, 2026","format":false,"excerpt":"26 Gusht 2026 Shqip\u00ebria ka nj\u00eb nga peshat m\u00eb t\u00eb larta t\u00eb bujq\u00ebsis\u00eb n\u00eb ekonomi n\u00eb Europ\u00eb, me gati 15% t\u00eb Prodhimit t\u00eb Brendsh\u00ebm Bruto, kundrejt af\u00ebrsisht 2% mesatarisht n\u00eb Bashkimin Europian dhe m\u00eb pak se 8% n\u00eb vendet e tjera t\u00eb rajonit (shiko grafikun n\u00eb fund). Por pesha e\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\/08\/markete.jpg?fit=630%2C355&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/markete.jpg?fit=630%2C355&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/markete.jpg?fit=630%2C355&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":102979,"url":"https:\/\/www.shqiperia.com\/blog\/ish-luftetari-i-uck-se-thirrje-forcave-te-rendit-qendroni-ne-krah-te-popullit-jo-te-qeverise-nese-provokohet-dhune-do-tu-kthehemi-me-te-njejten-monedhe\/","url_meta":{"origin":89982,"position":2},"title":"Ish luft\u00ebtari i U\u00c7K-s\u00eb thirrje forcave t\u00eb rendit: – Q\u00ebndroni n\u00eb krah t\u00eb popullit, jo t\u00eb qeveris\u00eb! – N\u00ebse provokohet dhun\u00eb, do t\u2019u kthehemi me t\u00eb nj\u00ebjt\u00ebn monedh\u00eb","author":"Kurt Farka","date":"July 20, 2026","format":false,"excerpt":"20 Korrik 2026 Ish-luft\u00ebtar i U\u00c7K-s\u00eb Me\u00e7an Zotaj, gjat\u00eb protest\u00ebs s\u00eb 51-t\u00eb kund\u00ebr qeveris\u00eb,\u00a0iu drejtua efektiv\u00ebve t\u00eb Policis\u00eb s\u00eb Shtetit dhe ushtris\u00eb, duke u b\u00ebr\u00eb thirrje t\u00eb q\u00ebndrojn\u00eb n\u00eb krah t\u00eb qytetar\u00ebve dhe t\u00eb mb\u00ebshtesin kauz\u00ebn e protestuesve dhe jo qeverin\u00eb. Ai tha se protesta e zhvilluar para Parlamentit u\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\/07\/Screenshot-2026-07-20-201709-433x300-1.jpg?fit=433%2C300&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":103921,"url":"https:\/\/www.shqiperia.com\/blog\/shkenca-zbulon-dallimin-e-fshehte-mes-trurit-te-grave-dhe-burrave\/","url_meta":{"origin":89982,"position":3},"title":"Shkenca zbulon dallimin e fsheht\u00eb mes trurit t\u00eb grave dhe burrave","author":"Kurt Farka","date":"August 7, 2026","format":false,"excerpt":"7 Gusht 2026 Truri i femr\u00ebs \u00ebsht\u00eb m\u00eb plastik se ai mashkullor. Konkluzioni pas testeve t\u00eb rizgjimit nga anestezia me ketamin\u00eb, ila\u00e7i q\u00eb e \u00e7on organizmin n\u00eb gjum\u00eb e gjat\u00eb s\u00eb cil\u00ebs nuk ndjehet dhimbje por mbahen funskionet jet\u00ebsore. P\u00ebr t\u00eb par\u00ebn her\u00eb ekipe nd\u00ebrkomb\u00ebtare nga Austria dhe Seattle kan\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\/08\/brain-truri.jpg?fit=766%2C400&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/brain-truri.jpg?fit=766%2C400&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/brain-truri.jpg?fit=766%2C400&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/brain-truri.jpg?fit=766%2C400&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":105003,"url":"https:\/\/www.shqiperia.com\/blog\/inflacioni-shqiptar-kalon-eurozonen-arrin-ne-3-4-ushqimet-transporti-dhe-sherbimet-rendojne-buxhetet-familjare\/","url_meta":{"origin":89982,"position":4},"title":"Inflacioni shqiptar kalon Eurozon\u00ebn, arrin n\u00eb 3.4%, ushqimet, transporti dhe sh\u00ebrbimet r\u00ebndojn\u00eb buxhetet familjare","author":"Kurt Farka","date":"August 23, 2026","format":false,"excerpt":"23 Gusht 2026 Nga \u00e7mimi i naft\u00ebs n\u00eb Lindjen e Mesme tek faturat n\u00eb supermarket, bare e restorante. Ndon\u00ebse tensionet gjeopolitike ndodhen mij\u00ebra kilometra larg Shqip\u00ebris\u00eb, efekti i tyre po mb\u00ebrrin gjithnj\u00eb e m\u00eb shum\u00eb n\u00eb xhepat e shqiptar\u00ebve. Inflacioni n\u00eb vend arriti n\u00eb 3.4%, m\u00eb i lart\u00eb se mesatarja\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\/08\/INSTAT_sd-800x450-1.webp?fit=800%2C450&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/INSTAT_sd-800x450-1.webp?fit=800%2C450&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/INSTAT_sd-800x450-1.webp?fit=800%2C450&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/INSTAT_sd-800x450-1.webp?fit=800%2C450&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":103943,"url":"https:\/\/www.shqiperia.com\/blog\/ai-po-ve-ne-gjume-trurin-studimi-ngre-shqetesime-per-kujtesen-dhe-mendimin-kritik\/","url_meta":{"origin":89982,"position":5},"title":"AI po \u201cv\u00eb n\u00eb gjum\u00eb\u201d trurin? Studimi ngre shqet\u00ebsime p\u00ebr kujtes\u00ebn dhe mendimin kritik","author":"Kurt Farka","date":"August 7, 2026","format":false,"excerpt":"7 Gusht 2026 P\u00ebrdorimi i inteligjenc\u00ebs artificiale dob\u00ebson kujtes\u00ebn, p\u00ebrq\u00ebndrimin dhe mendimin kritik. Nj\u00eb studim i fundit tregon se pjes\u00ebmarr\u00ebsit q\u00eb p\u00ebrdor\u00ebn ChatGPT gjat\u00eb shkrimit t\u00eb nj\u00eb eseje shfaq\u00ebn aktivitet m\u00eb t\u00eb ul\u00ebt cerebral dhe mbanin mend shum\u00eb m\u00eb pak nga ajo q\u00eb kishin shkruar. AI fik memorjen dhe sensin\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\/08\/800-0-inteligjenca-artificiale-879-171-1.jpg?fit=800%2C533&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/800-0-inteligjenca-artificiale-879-171-1.jpg?fit=800%2C533&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/800-0-inteligjenca-artificiale-879-171-1.jpg?fit=800%2C533&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.shqiperia.com\/blog\/wp-content\/uploads\/2026\/08\/800-0-inteligjenca-artificiale-879-171-1.jpg?fit=800%2C533&ssl=1&resize=700%2C400 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/posts\/89982","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/comments?post=89982"}],"version-history":[{"count":1,"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/posts\/89982\/revisions"}],"predecessor-version":[{"id":89984,"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/posts\/89982\/revisions\/89984"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/media\/89983"}],"wp:attachment":[{"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/media?parent=89982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/categories?post=89982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.shqiperia.com\/blog\/wp-json\/wp\/v2\/tags?post=89982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}