{"id":1385,"date":"2023-09-07T13:55:11","date_gmt":"2023-09-07T13:55:11","guid":{"rendered":"https:\/\/ditori.com\/?p=1385"},"modified":"2023-09-07T13:55:11","modified_gmt":"2023-09-07T13:55:11","slug":"cfare-te-hani-kur-trupi-juaj-deshiron-sheqer-dhe-embelsira","status":"publish","type":"post","link":"https:\/\/ditori.com\/index.php\/2023\/09\/07\/cfare-te-hani-kur-trupi-juaj-deshiron-sheqer-dhe-embelsira\/","title":{"rendered":"\u00c7far\u00eb t\u00eb hani kur trupi juaj d\u00ebshiron sheqer dhe \u00ebmb\u00eblsira"},"content":{"rendered":"<p><strong>Hulumtimet tregojn\u00eb se disa lloje ushqimesh mund t\u00eb ndihmojn\u00eb n\u00eb plot\u00ebsimin e d\u00ebshir\u00ebs p\u00ebr \u00ebmb\u00eblsira dhe sheqer, t\u00eb tilla si frutat, farat ose uji.<\/strong><\/p>\n<p>Ka shum\u00eb mite rreth asaj se \u00e7far\u00eb e redukton d\u00ebshir\u00ebn p\u00ebr sheqer, por vet\u00ebm disa jan\u00eb mb\u00ebshtetur nga k\u00ebrkimet. Me kaq shum\u00eb thashetheme se \u00e7far\u00eb mund t\u2019i k\u00ebnaq\u00eb d\u00ebshirat, \u00ebsht\u00eb e v\u00ebshtir\u00eb t\u00eb dihet se cilat ushqime jan\u00eb m\u00eb t\u00eb mira p\u00ebr t\u00eb ngr\u00ebn\u00eb kur keni d\u00ebshir\u00eb p\u00ebr sheqer.<\/p>\n<p>Megjithat\u00eb, hulumtimet tregojn\u00eb se disa ushqime \u2013 t\u00eb tilla si frutat, uji ose farat \u2013 mund t\u00eb jen\u00eb nj\u00eb z\u00ebvend\u00ebsues adekuat q\u00eb do ta zvog\u00ebloj\u00eb d\u00ebshir\u00ebn tuaj p\u00ebr sheqer.<\/p>\n<p>Frutat jan\u00eb nj\u00eb burim i shk\u00eblqyer i fibrave, t\u00eb cilat mund t\u00eb ndihmojn\u00eb n\u00eb balancimin e niveleve t\u00eb sheqerit n\u00eb gjak.<\/p>\n<p>Pasi ndoq\u00ebn shprehit\u00eb ushqyese t\u00eb 3.518 australian\u00ebve p\u00ebr 12 vjet, studiuesit zbuluan se ngr\u00ebnia e sasive t\u00eb moderuara t\u00eb frutave lidhej me nj\u00eb zvog\u00eblim t\u00eb rrezikut p\u00ebr 36 p\u00ebr qind t\u00eb zhvillimit t\u00eb diabetit t\u00eb tipit 2 (sipas nj\u00eb studimi t\u00eb qershorit 2021 n\u00eb\u00a0<em>The Journal of Clinical Endocrinology &amp; Metabolism<\/em>).<\/p>\n<p>Lloji i sheqerit n\u00eb fruta quhet fruktoz\u00eb q\u00eb \u00ebsht\u00eb treguar t\u00eb ket\u00eb pak efekt n\u00eb sheqerin n\u00eb gjak kur merret me moderim, dhe p\u00ebr shkak t\u00eb fibrave, ajo nuk do t\u00eb shkaktoj\u00eb nj\u00eb rritje e madhe e sheqerit n\u00eb gjak (sipas nj\u00eb studimi t\u00eb qershorit 2009 n\u00eb\u00a0<em>Journal of Nutrition<\/em>).<\/p>\n<p><em><strong>Manaferrat, mjedrat dhe boronicat<\/strong><\/em>\u00a0\u2013 mund t\u00eb jen\u00eb nj\u00eb burim i shk\u00eblqyer i l\u00ebnd\u00ebve ushqyese, por ato gjithashtu mund t\u00eb kujdesen p\u00ebr d\u00ebshir\u00ebn tuaj p\u00ebr t\u00eb ngr\u00ebn\u00eb \u00ebmb\u00ebl.<\/p>\n<p><em><strong>Uji<\/strong><\/em>\u00a0\u2013 n\u00ebse nuk keni pir\u00eb uj\u00eb p\u00ebr nj\u00eb koh\u00eb, mund t\u00eb filloni t\u00eb d\u00ebshironi di\u00e7ka t\u00eb \u00ebmb\u00ebl, edhe n\u00ebse nuk jeni t\u00eb uritur. Etja dhe dehidrimi shpesh ngat\u00ebrrohen si uri dhe mund t\u00eb \u00e7ojn\u00eb n\u00eb d\u00ebshir\u00ebn p\u00ebr sheqer. Pirja e sasive m\u00eb t\u00eb m\u00ebdha t\u00eb ujit lidhet me m\u00eb pak d\u00ebshira p\u00ebr ushqim dhe ndjenja urie (sipas nj\u00eb studimi p\u00ebr fiziologjin\u00eb dhe sjelljen n\u00eb tetor 2018).<\/p>\n<p><em><strong>P\u00ebrtypja e \u00e7am\u00e7ak\u00ebzit<\/strong>\u00a0<\/em>\u2013 \u00ebsht\u00eb e lidhur me uljen e d\u00ebshirave p\u00ebr ushqime t\u00eb \u00ebmbla dhe t\u00eb kripura, sipas klinik\u00ebs\u00a0<em>Mayo<\/em>. P\u00ebr sa koh\u00eb q\u00eb \u00ebsht\u00eb pa sheqer, \u00e7am\u00e7ak\u00ebzi sugjerohet si nj\u00eb m\u00ebnyr\u00eb e shpejt\u00eb p\u00ebr t\u2019i frenuar d\u00ebshirat. Sipas nj\u00eb studimi t\u00eb majit 2007 t\u00eb botuar n\u00eb\u00a0<em>Appetite<\/em>, \u00ebsht\u00eb zbuluar se \u00e7am\u00e7ak\u00ebzi mund ta shtyp\u00eb oreksin, ve\u00e7an\u00ebrisht d\u00ebshirat p\u00ebr \u00ebmb\u00eblsira dhe madje i ndihmon njer\u00ebzit t\u00eb han\u00eb m\u00eb pak ushqime jo t\u00eb sh\u00ebndetshme.<\/p>\n<p><em><strong>Perimet<\/strong>\u00a0<\/em>\u2013 zarzavatet me gjethe, si spinaqi, brokoli dhe lakra, p\u00ebrmbajn\u00eb tilakoide \u2013 t\u00eb cilat studimet tregojn\u00eb se mund ta zvog\u00eblojn\u00eb d\u00ebshir\u00ebn p\u00ebr \u00ebmb\u00eblsira. Ngr\u00ebnia e m\u00eb shum\u00eb tilakoideve zvog\u00ebloi konsumimin e ushqimeve dhe d\u00ebshirat e pjes\u00ebmarr\u00ebsve p\u00ebr ushqime t\u00eb \u00ebmbla (sipas nj\u00eb studimi t\u00eb gushtit 2015).<\/p>\n<p><em><strong>Farat<\/strong>\u00a0<\/em>\u2013 jan\u00eb p\u00ebrgjith\u00ebsisht fibroze dhe p\u00ebrmbajn\u00eb yndyra dhe proteina t\u00eb sh\u00ebndetshme, ndaj u p\u00ebrshtaten kritereve. Kopra ka nj\u00eb er\u00eb aromatike dhe mund t\u00eb ndihmoj\u00eb tretjen, k\u00ebshtu q\u00eb p\u00ebrtypja e farave t\u00eb kopr\u00ebs mund t\u00eb ndihmoj\u00eb n\u00eb uljen e d\u00ebshirave p\u00ebr sheqer, megjith\u00ebse efekti i farave t\u00eb kopr\u00ebs n\u00eb d\u00ebshirat p\u00ebr sheqer nuk \u00ebsht\u00eb hetuar plot\u00ebsisht. Farat Chia jan\u00eb nj\u00eb burim i shk\u00eblqyer i fibrave dhe yndyrave omega-3 dhe kur ham\u00eb di\u00e7ka me to, ajo grumbullohet n\u00eb stomak dhe na b\u00ebn t\u00eb ndihemi m\u00eb t\u00eb ngopur.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hulumtimet tregojn\u00eb se disa lloje ushqimesh mund t\u00eb ndihmojn\u00eb n\u00eb plot\u00ebsimin e d\u00ebshir\u00ebs p\u00ebr \u00ebmb\u00eblsira dhe sheqer, t\u00eb tilla si frutat, farat ose uji. Ka shum\u00eb mite rreth asaj se \u00e7far\u00eb e redukton d\u00ebshir\u00ebn p\u00ebr sheqer, por vet\u00ebm disa jan\u00eb mb\u00ebshtetur nga k\u00ebrkimet. Me kaq shum\u00eb thashetheme se \u00e7far\u00eb mund t\u2019i k\u00ebnaq\u00eb d\u00ebshirat, \u00ebsht\u00eb e [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1386,"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\/1385"}],"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=1385"}],"version-history":[{"count":1,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/posts\/1385\/revisions"}],"predecessor-version":[{"id":1387,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/posts\/1385\/revisions\/1387"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/media\/1386"}],"wp:attachment":[{"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/media?parent=1385"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/categories?post=1385"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/tags?post=1385"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}