{"id":1182,"date":"2023-09-06T07:26:03","date_gmt":"2023-09-06T07:26:03","guid":{"rendered":"https:\/\/ditori.com\/?p=1182"},"modified":"2023-09-06T07:26:03","modified_gmt":"2023-09-06T07:26:03","slug":"duke-i-ngrene-keto-ushqime-per-mengjes-do-te-ndiheni-te-ngopur-me-gjate","status":"publish","type":"post","link":"https:\/\/ditori.com\/index.php\/2023\/09\/06\/duke-i-ngrene-keto-ushqime-per-mengjes-do-te-ndiheni-te-ngopur-me-gjate\/","title":{"rendered":"Duke i ngr\u00ebn\u00eb k\u00ebto ushqime p\u00ebr m\u00ebngjes, do t\u00eb ndiheni t\u00eb ngopur m\u00eb gjat\u00eb"},"content":{"rendered":"<p><strong>Shum\u00eb njer\u00ebz nuk kan\u00eb koh\u00eb p\u00ebr rosti\u00e7eri, ndaj \u00ebsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb m\u00ebngjesi i tyre t\u00eb jet\u00eb i bollsh\u00ebm dhe i plot\u00eb. Prandaj nuk \u00ebsht\u00eb keq t\u00eb dini se cilat jan\u00eb ushqimet m\u00eb t\u00eb mira p\u00ebr vaktin e par\u00eb t\u00eb dit\u00ebs.<\/strong><\/p>\n<p>M\u00ebngjesi \u00ebsht\u00eb nj\u00eb vakt i r\u00ebnd\u00ebsish\u00ebm, sepse n\u00eb at\u00eb koh\u00eb trupi yn\u00eb i shp\u00ebrndan proteinat m\u00eb s\u00eb miri dhe duke qen\u00eb se trupi kalon nj\u00eb agj\u00ebrim natyral gjat\u00eb nat\u00ebs derisa flem\u00eb, \u00ebsht\u00eb thelb\u00ebsore q\u00eb organizmi nga nj\u00eb gjendje urie t\u00eb jet\u00eb i ngopur brenda nj\u00eb ore pas zgjimit.<\/p>\n<h2>Vez\u00ebt<\/h2>\n<p>Nj\u00eb studim nga\u00a0<em>Internal Journal of Obesity<\/em>\u00a0zbuloi se njer\u00ebzit q\u00eb hanin vez\u00eb p\u00ebr m\u00ebngjes ndiheshin m\u00eb t\u00eb ngopur dhe m\u00eb t\u00eb k\u00ebnaqur, dhe k\u00ebshtu hanin m\u00eb pak p\u00ebr drek\u00eb. Kjo p\u00ebr shkak se vez\u00ebt jan\u00eb t\u00eb pasura me proteina.<\/p>\n<h2>T\u00ebrsh\u00ebra<\/h2>\n<p>Hulumtimet nga\u00a0<em>International Journal of Food Science and Nutrition<\/em>\u00a0thon\u00eb se nj\u00eb m\u00ebngjes me karbohidrate komplekse mund t\u00eb ndihmoj\u00eb me ndjenj\u00ebn e ngopjes. T\u00ebrsh\u00ebra njihet p\u00ebr faktin se ka fibra t\u00eb tretshme dhe t\u00eb patretshme dhe nj\u00eb sasi t\u00eb madhe proteinash.<\/p>\n<h2>Puding me fara Chia<\/h2>\n<p>Nj\u00eb vakt shum\u00eb i njohur \u00ebsht\u00eb i ashtuquajturi puding i farave chia. Para konsumimit, farat duhet t\u2019i njomni n\u00eb kos ose qum\u00ebsht gjat\u00eb gjith\u00eb nat\u00ebs. N\u00eb m\u00ebngjes, do t\u00eb merrni nj\u00eb p\u00ebrzierje m\u00eb t\u00eb trash\u00eb, n\u00eb t\u00eb cil\u00ebn mund t\u2019i shtoni frutat tuaja t\u00eb preferuara. Kur farat chia fryhen, formojn\u00eb nj\u00eb mas\u00eb t\u00eb ngjashme me xhel dhe ofrojn\u00eb nj\u00eb ndjenj\u00eb t\u00eb madhe ngopjeje.<\/p>\n<h2>Gjalp\u00eb arrash<\/h2>\n<p>Gjalpi i arrave \u00ebsht\u00eb nj\u00eb burim i shk\u00eblqyer i proteinave dhe yndyrave q\u00eb do t\u2019ju japin shum\u00eb energji. M\u00ebnyra m\u00eb e mir\u00eb p\u00ebr ta konsumuar \u00ebsht\u00eb ta kombinoni me fruta ose ta shtoni n\u00eb nj\u00eb \u2018smoothie\u2019.<\/p>\n<h2>Bananet<\/h2>\n<p>Bananet jan\u00eb nj\u00eb burim i shk\u00eblqyer i karbohidrateve t\u00eb sh\u00ebndetshme q\u00eb shpejt do t\u2019i japin trurit tuaj energjin\u00eb q\u00eb i nevojitet p\u00ebr t\u00eb filluar t\u00eb mendoj\u00eb dhe t\u00eb marr\u00eb vendime p\u00ebr dit\u00ebn. Ky frut kombinohet m\u00eb s\u00eb miri me disa burime proteinash.<\/p>\n<h2>Buk\u00eb e thekur me drith\u00ebra t\u00eb mbir\u00eb<\/h2>\n<p>Buka me kokrra t\u00eb mbira n\u00eb kombinim me vez\u00ebt japin nj\u00eb ndjenj\u00eb t\u00eb mir\u00eb ngopjeje. Drith\u00ebrat e mbir\u00eb kan\u00eb nj\u00eb indeks glikemik m\u00eb t\u00eb ul\u00ebt, q\u00eb do t\u00eb thot\u00eb se kthehen n\u00eb sheqer n\u00eb gjak m\u00eb shpejt se llojet e tjera t\u00eb buk\u00ebs, gj\u00eb q\u00eb siguron nj\u00eb furnizim m\u00eb t\u00eb q\u00ebndruesh\u00ebm t\u00eb energjis\u00eb dhe ngopjes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shum\u00eb njer\u00ebz nuk kan\u00eb koh\u00eb p\u00ebr rosti\u00e7eri, ndaj \u00ebsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb m\u00ebngjesi i tyre t\u00eb jet\u00eb i bollsh\u00ebm dhe i plot\u00eb. Prandaj nuk \u00ebsht\u00eb keq t\u00eb dini se cilat jan\u00eb ushqimet m\u00eb t\u00eb mira p\u00ebr vaktin e par\u00eb t\u00eb dit\u00ebs. M\u00ebngjesi \u00ebsht\u00eb nj\u00eb vakt i r\u00ebnd\u00ebsish\u00ebm, sepse n\u00eb at\u00eb koh\u00eb trupi yn\u00eb i shp\u00ebrndan [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1183,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"_links":{"self":[{"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/posts\/1182"}],"collection":[{"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/comments?post=1182"}],"version-history":[{"count":1,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/posts\/1182\/revisions"}],"predecessor-version":[{"id":1184,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/posts\/1182\/revisions\/1184"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/media\/1183"}],"wp:attachment":[{"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/media?parent=1182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/categories?post=1182"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/tags?post=1182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}