{"id":1464,"date":"2023-09-11T14:04:40","date_gmt":"2023-09-11T14:04:40","guid":{"rendered":"https:\/\/ditori.com\/?p=1464"},"modified":"2023-09-11T14:04:40","modified_gmt":"2023-09-11T14:04:40","slug":"nga-ananasi-te-rrushi-i-thate-pese-frutat-me-te-pasura-me-karbohidrate","status":"publish","type":"post","link":"https:\/\/ditori.com\/index.php\/2023\/09\/11\/nga-ananasi-te-rrushi-i-thate-pese-frutat-me-te-pasura-me-karbohidrate\/","title":{"rendered":"Nga ananasi te rrushi i that\u00eb, pes\u00eb frutat m\u00eb t\u00eb pasura me karbohidrate"},"content":{"rendered":"

P\u00ebrve\u00e7 vitaminave, mineraleve, fibrave dhe antioksidant\u00ebve, frutat gjithashtu p\u00ebrmbajn\u00eb sheqer (fruktoza), i cili \u00ebsht\u00eb nj\u00eb karbohidrat i thjesht\u00eb, k\u00ebshtu q\u00eb nuk \u00ebsht\u00eb e p\u00ebrshtatshme t\u00eb abuzoni (por jo ta kufizoni at\u00eb shum\u00eb)<\/strong><\/p>\n

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Nj\u00eb diet\u00eb e sh\u00ebndetshme dhe e ekuilibruar duhet t\u00eb ofroj\u00eb sasin\u00eb e duhur t\u00eb frutave, q\u00eb i siguron trupit ushqyesit (vitaminat, mineralet dhe fibrat) q\u00eb i nevojiten, pa harruar polifenolet, funksioni antikancer i t\u00eb cilit \u00ebsht\u00eb v\u00ebrtetuar shkenc\u00ebrisht nga shum\u00eb studime. Megjithat\u00eb, \u00ebsht\u00eb gjithashtu mir\u00eb t\u00eb theksohet se frutat p\u00ebrmbajn\u00eb sheqer (fruktoza), e cili natyrisht rrit p\u00ebrmbajtjen e karbohidrateve.<\/p>\n

\u201cUn\u00eb kisha shum\u00eb pacient\u00eb q\u00eb konsumonin shum\u00eb fruta, t\u00eb bindur se nuk ishte nj\u00eb gj\u00eb e r\u00ebnd\u00ebsishme, sepse b\u00ebhej fjal\u00eb pik\u00ebrisht p\u00ebr fruta, \u2013 shpjegon dietisti Bonnie Taub-Dix, autor i librit \u2018Read It Before You Eat It\u2019, \u2013 por, n\u00eb t\u00eb v\u00ebrtet\u00eb edhe frutat llogariten, sidomos n\u00ebse jeni diabetik ose ju duhet t\u00eb mbani n\u00ebn kontroll nivelet e sheqerit n\u00eb gjak\u201d.<\/p>\n

Natyrisht, kjo nuk do t\u00eb thot\u00eb se frutat m\u00eb t\u00eb pasura me karbohidrate, si pijet q\u00eb do t\u00eb paraqesim m\u00eb posht\u00eb, duhet t\u00eb hiqen nga dieta: p\u00ebrkundrazi, ato mund t\u00eb b\u00ebhen nj\u00eb depo e shk\u00eblqyer e para-aktivitetit fizik, sepse ato ju ndihmojn\u00eb t\u00eb q\u00ebndroni t\u00eb ngopur, si dhe nj\u00eb koncesion i \u00ebmb\u00ebl (t\u00eb gjitha natyrale) p\u00ebr t\u2019u konsumuar gjat\u00eb dit\u00ebs.<\/p>\n

Ananasi<\/strong><\/p>\n

Kush do ta mendonte se nj\u00eb nga ushqimet q\u00eb shpesh rekomandohet n\u00eb dieta p\u00ebrmbante 13 gram karbohidrate (10 prej t\u00eb cilave rrjedhin nga sheqeri) p\u00ebr 100 gram\u00eb t\u00eb produktit? Por, p\u00ebr t\u00eb balancuar fatur\u00ebn, mendojn\u00eb p\u00ebrfitimet e tjera ushqyese t\u00eb ofruara nga ky frut tropikal, si 131% e k\u00ebrkes\u00ebs ditore t\u00eb vitamin\u00ebs C dhe 76% t\u00eb asaj t\u00eb manganit, pa harruar se marrja totale e kalorive mbetet vet\u00ebm 50 kalori p\u00ebr hektogram.<\/p>\n

Bananet<\/strong><\/p>\n

Me 23 gram karbohidrate p\u00ebr hektogram, banania \u00ebsht\u00eb, me t\u00eb drejt\u00eb, nj\u00eb nga frutat e para q\u00eb vjen n\u00eb mend kur dikush mendon p\u00ebr nj\u00eb ushqim me p\u00ebrmbajtje t\u00eb lart\u00eb karbohidratesh. Por, para se t\u00eb demonizoni k\u00ebt\u00eb p\u00ebrqendrim t\u00eb v\u00ebrtet\u00eb t\u00eb energjis\u00eb (siguron 89 kalori p\u00ebr 100 gram\u00eb), \u00ebsht\u00eb mir\u00eb t\u00eb mbani mend se \u00ebsht\u00eb gjithashtu nj\u00eb burim i shk\u00eblqyesh\u00ebm i fibrave (i dobish\u00ebm p\u00ebr sh\u00ebndetin e zemr\u00ebs), si dhe vitaminat dhe mineralet, duke p\u00ebrfshir\u00eb vitamin\u00eb B6 dhe, mbi t\u00eb gjitha, kalium.<\/p>\n

Mango<\/strong><\/p>\n

Shum\u00eb fruta tropikale kan\u00eb tendenc\u00eb t\u00eb ken\u00eb nj\u00eb p\u00ebrmbajtje sheqeri dhe p\u00ebr rrjedhoj\u00eb karbohidratet m\u00eb t\u00eb larta dhe mango nuk b\u00ebn p\u00ebrjashtim, pasi 100 gram\u00eb t\u00eb k\u00ebtij fruti p\u00ebrmbajn\u00eb deri n\u00eb 15 gram karbohidrate. P\u00ebr fat t\u00eb mir\u00eb, megjithat\u00eb, ka arsye t\u00eb tjera t\u00eb mira p\u00ebr t\u00eb mos e hequr mangon nga tavolina jon\u00eb: \u00ebsht\u00eb me t\u00eb v\u00ebrtet\u00eb nj\u00eb burim i mir\u00eb i vitamin\u00ebs C (siguron 76% t\u00eb k\u00ebrkes\u00ebs s\u00eb rekomanduar ditore), vitamina A (25%) dhe vitamin\u00eb B6 (11% t\u00eb gjitha n\u00eb vet\u00ebm 60 kalori p\u00ebr hektogram.<\/p>\n

Molla<\/strong><\/p>\n

E \u00e7uditshme, por e v\u00ebrtet\u00eb, nj\u00eb moll\u00eb mesatare (rreth 7 centimetra n\u00eb diamet\u00ebr) p\u00ebrmban deri n\u00eb 25 gram karbohidrate, e cila \u00ebsht\u00eb pjes\u00ebrisht p\u00ebr shkak t\u00eb faktit se \u00ebsht\u00eb gjithashtu e pasur me fibra. Por, n\u00eb mesin e p\u00ebrfitimeve t\u00eb padyshimta q\u00eb rrjedhin nga konsumi i k\u00ebtij fruti (i cili kontribuon me 52 kalori p\u00ebr hektogram) nuk duhen harruar antioksidant\u00ebt (duke p\u00ebrfshir\u00eb vitamin\u00ebn C, e cila ndihmon p\u00ebr t\u00eb siguruar nj\u00eb sistem imunitar aktiv dhe efikas) dhe mineralet (t\u00eb tilla si kalium dhe magnez ).<\/p>\n

Rrushi i that\u00eb<\/strong><\/p>\n

Frutat e thara kan\u00eb nj\u00eb p\u00ebrmbajtje t\u00eb lart\u00eb t\u00eb karbohidrateve dhe rrushi i that\u00eb \u00ebsht\u00eb nj\u00eb shembull i shk\u00eblqyer, sepse ka nj\u00eb pesh\u00eb t\u00eb mir\u00eb prej 79 gram\u00ebsh p\u00ebr hektogram. Megjith\u00ebse furnizimi me energji \u00ebsht\u00eb shum\u00eb i pap\u00ebrfillsh\u00ebm, pasi siguron di\u00e7ka si 299 kalori p\u00ebr 100 gram dhe kufizimi i vetes vet\u00ebm p\u00ebr k\u00ebt\u00eb do t\u00eb ishte reduktiv, sepse rrushi i that\u00eb \u00ebsht\u00eb gjithashtu nj\u00eb burim i mir\u00eb i fibrave (t\u00eb cilat mund t\u00eb ndihmojn\u00eb n\u00eb mbajtjen e niveleve t\u00eb sheqerit n\u00eb gjak n\u00ebn kontroll) dhe mineraleve (si hekuri, magnez dhe, mbi t\u00eb gjitha, kalium).<\/p>\n

 <\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

P\u00ebrve\u00e7 vitaminave, mineraleve, fibrave dhe antioksidant\u00ebve, frutat gjithashtu p\u00ebrmbajn\u00eb sheqer (fruktoza), i cili \u00ebsht\u00eb nj\u00eb karbohidrat i thjesht\u00eb, k\u00ebshtu q\u00eb nuk \u00ebsht\u00eb e p\u00ebrshtatshme t\u00eb abuzoni (por jo ta kufizoni at\u00eb shum\u00eb) Nj\u00eb diet\u00eb e sh\u00ebndetshme dhe e ekuilibruar duhet t\u00eb ofroj\u00eb sasin\u00eb e duhur t\u00eb frutave, q\u00eb i siguron trupit ushqyesit (vitaminat, mineralet dhe […]<\/p>\n","protected":false},"author":4,"featured_media":1465,"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\/1464"}],"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=1464"}],"version-history":[{"count":1,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/posts\/1464\/revisions"}],"predecessor-version":[{"id":1466,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/posts\/1464\/revisions\/1466"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/media\/1465"}],"wp:attachment":[{"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/media?parent=1464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/categories?post=1464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ditori.com\/index.php\/wp-json\/wp\/v2\/tags?post=1464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}