{"id":9379,"date":"2019-04-20T09:47:18","date_gmt":"2019-04-20T07:47:18","guid":{"rendered":"http:\/\/redaktori.com\/?p=9379"},"modified":"2019-04-20T09:47:18","modified_gmt":"2019-04-20T07:47:18","slug":"ushqimet-me-te-mira-per-tu-konsumuar-ne-mengjes","status":"publish","type":"post","link":"https:\/\/redaktori.com\/?p=9379","title":{"rendered":"Ushqimet m\u00eb t\u00eb mira p\u00ebr t\u2019u konsumuar n\u00eb m\u00ebngjes"},"content":{"rendered":"<p><strong>Ngr\u00ebnia e m\u00ebngjesit nuk \u00ebsht\u00eb e nevojshme p\u00ebr t\u00eb gjith\u00eb, p\u00ebrkund\u00ebr asaj q\u00eb mund t\u00eb keni d\u00ebgjuar. Kap\u00ebrcimi i m\u00ebngjesit mund t\u00eb jet\u00eb m\u00eb i mir\u00eb n\u00ebse hahen shum\u00eb ushqime t\u00eb pasigurta p\u00ebr m\u00ebngjes. K\u00ebtu jan\u00eb ushqimet m\u00eb t\u00eb mira q\u00eb ju mund t\u00eb hani n\u00eb m\u00ebngjes.<\/strong><\/p>\n<p><strong>Vez\u00eb<\/strong><\/p>\n<p>Studimet kan\u00eb treguar ngr\u00ebnia e vez\u00ebs n\u00eb m\u00ebngjes rrit ndjenjat e ngopjes, zvog\u00eblon futjen e kalori n\u00eb vaktin e ardhsh\u00ebm dhe ndihmon n\u00eb mbajtjen e nivelit t\u00eb q\u00ebndruesh\u00ebm t\u00eb sheqerit n\u00eb gjak dhe nivelit t\u00eb insulin\u00ebs.<\/p>\n<p><strong>Kafe<\/strong><\/p>\n<p>Kafeja p\u00ebrmir\u00ebson gjendjen shpirt\u00ebrore, vigjilenc\u00ebn dhe performanc\u00ebn mendore.<\/p>\n<p><strong>Drith\u00ebra t\u00eb m\u00ebngjesit, t\u00ebrsh\u00ebra<\/strong><\/p>\n<p>T\u00ebrsh\u00ebra \u00ebsht\u00eb zgjedhja m\u00eb e mir\u00eb n\u00eb m\u00ebngjes p\u00ebr dashamir\u00ebsit e drith\u00ebrave. \u00cbsht\u00eb b\u00ebr\u00eb nga t\u00ebrsh\u00ebra, t\u00eb cilat p\u00ebrmbajn\u00eb nj\u00eb fib\u00ebr unike t\u00eb quajtur beta-glucan. Kjo fib\u00ebr ka shum\u00eb p\u00ebrfitime mbres\u00ebl\u00ebn\u00ebse sh\u00ebndet\u00ebsore, duke p\u00ebrfshir\u00eb uljen e kolesterolit.<\/p>\n<p><strong>Manaferra<\/strong><\/p>\n<p>Manaferrat jan\u00eb t\u00eb shijshme dhe t\u00eb mbushura me antioksidant\u00eb. Llojet popullore p\u00ebrfshijn\u00eb boronica, luleshtrydhe dhe manaferra. Ato kan\u00eb m\u00eb pak sheqer se shumica e frutave t\u00eb tjera, por kan\u00eb m\u00eb shum\u00eb fibra. N\u00eb t\u00eb v\u00ebrtet\u00eb, manaferrat ofrojn\u00eb 8 gram\u00eb fibra p\u00ebr filxhan. P\u00ebr m\u00eb tep\u00ebr, nj\u00eb filxhan i manave p\u00ebrmban vet\u00ebm 50-85 kalori, n\u00eb var\u00ebsi t\u00eb llojit.<\/p>\n<p><strong>Arra<\/strong><\/p>\n<p>Arrat jan\u00eb t\u00eb shijshme, t\u00eb k\u00ebnaqshme dhe ushqyese. Ato jan\u00eb nj\u00eb shtes\u00eb e mir\u00eb p\u00ebr m\u00ebngjes p\u00ebr shkak se ngopin dhe ndihmojn\u00eb n\u00eb parandalimin e shtimit t\u00eb pesh\u00ebs. Edhe pse arrat jan\u00eb t\u00eb larta n\u00eb kalori, studimet sugjerojn\u00eb q\u00eb ju t\u00eb nuk thithni\u00a0 gjith\u00eb yndyr\u00ebn e tyre.<\/p>\n<p><strong>\u00c7aj jeshil<\/strong><\/p>\n<p>\u00c7aji jeshil \u00ebsht\u00eb nj\u00eb nga pijet m\u00eb t\u00eb sh\u00ebndetshme n\u00eb planet. Ai p\u00ebrmban kafein\u00eb, e cila p\u00ebrmir\u00ebson gatishm\u00ebrin\u00eb dhe humorin, s\u00eb bashku me rritjen e norm\u00ebs metabolike. \u00c7aji jeshil siguron vet\u00ebm 35-70 mg kafein\u00eb p\u00ebr filxhan, q\u00eb \u00ebsht\u00eb rreth gjysma e sasis\u00eb q\u00eb gjendet n\u00eb kafe.<\/p>\n<p><strong>Proteina t\u00eb trazuara<\/strong><\/p>\n<p>Nj\u00eb tjet\u00ebr m\u00ebnyr\u00eb e shk\u00eblqyer p\u00ebr t\u00eb filluar dit\u00ebn \u00ebsht\u00eb me proteina t\u00eb trazuara ose smoothie. Mund t\u00eb p\u00ebrdoren disa lloje pluhuri proteinash, duke p\u00ebrfshir\u00eb proteina t\u00eb hirr\u00ebs, vez\u00ebs, soje dhe bizele.<\/p>\n<p><strong>Fruta<\/strong><\/p>\n<p>Frutat mund t\u00eb jet\u00eb nj\u00eb pjes\u00eb e shijshme e nj\u00eb m\u00ebngjesi ushqyes. T\u00eb gjitha llojet e frutave p\u00ebrmbajn\u00eb vitamina, kalium, fibra dhe jan\u00eb relativisht t\u00eb ul\u00ebta n\u00eb kalori. Nj\u00eb filxhan frutash t\u00eb cop\u00ebtuara siguron rreth 80-130 kalori, n\u00eb var\u00ebsi t\u00eb llojit.<\/p>\n<p><strong>Fara liri<\/strong><\/p>\n<p>Farat e lirit jan\u00eb tep\u00ebr t\u00eb sh\u00ebndeteshme. Ato jan\u00eb t\u00eb pasura me fibra, q\u00eb ju ndihmojn\u00eb t\u00eb ndiheni t\u00eb ngopur p\u00ebr disa or\u00eb pas ngr\u00ebnies. Farat e lirit gjithashtu mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb ndjeshm\u00ebrin\u00eb e insulin\u00ebs dhe t\u00eb zvog\u00ebloj\u00eb nivelin e sheqerit n\u00eb gjak, si dhe t\u00eb mbrojn\u00eb kund\u00ebr kancerit t\u00eb gjirit. \/Tch\/<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ngr\u00ebnia e m\u00ebngjesit nuk \u00ebsht\u00eb e nevojshme p\u00ebr t\u00eb gjith\u00eb, p\u00ebrkund\u00ebr asaj q\u00eb mund t\u00eb keni d\u00ebgjuar. Kap\u00ebrcimi i m\u00ebngjesit mund t\u00eb jet\u00eb m\u00eb i mir\u00eb n\u00ebse hahen shum\u00eb ushqime t\u00eb pasigurta p\u00ebr m\u00ebngjes. K\u00ebtu jan\u00eb ushqimet m\u00eb t\u00eb mira q\u00eb ju mund t\u00eb hani n\u00eb m\u00ebngjes. Vez\u00eb Studimet kan\u00eb treguar ngr\u00ebnia e vez\u00ebs n\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9380,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ushqimet m\u00eb t\u00eb mira p\u00ebr t\u2019u konsumuar n\u00eb m\u00ebngjes - Informohu qart\u00ebsisht!<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/redaktori.com\/?p=9379\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ushqimet m\u00eb t\u00eb mira p\u00ebr t\u2019u konsumuar n\u00eb m\u00ebngjes - Informohu qart\u00ebsisht!\" \/>\n<meta property=\"og:description\" content=\"Ngr\u00ebnia e m\u00ebngjesit nuk \u00ebsht\u00eb e nevojshme p\u00ebr t\u00eb gjith\u00eb, p\u00ebrkund\u00ebr asaj q\u00eb mund t\u00eb keni d\u00ebgjuar. Kap\u00ebrcimi i m\u00ebngjesit mund t\u00eb jet\u00eb m\u00eb i mir\u00eb n\u00ebse hahen shum\u00eb ushqime t\u00eb pasigurta p\u00ebr m\u00ebngjes. K\u00ebtu jan\u00eb ushqimet m\u00eb t\u00eb mira q\u00eb ju mund t\u00eb hani n\u00eb m\u00ebngjes. 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