{"id":1557,"date":"2022-12-15T15:55:13","date_gmt":"2022-12-15T14:55:13","guid":{"rendered":"https:\/\/gjiniherbal.com\/?p=1557"},"modified":"2023-11-13T20:18:17","modified_gmt":"2023-11-13T19:18:17","slug":"10-ushqime-te-pasura-me-vitamine-d-qe-duhen-shtuar-ne-dieten-tuaj","status":"publish","type":"post","link":"https:\/\/gjiniherbal.com\/en_us\/10-ushqime-te-pasura-me-vitamine-d-qe-duhen-shtuar-ne-dieten-tuaj\/","title":{"rendered":"10 Ushqime t\u00eb pasura me Vitamin\u00eb D q\u00eb duhen shtuar n\u00eb diet\u00ebn tuaj&#8230;"},"content":{"rendered":"\n<p>Mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb p\u00ebr t\u00eb marr\u00eb mjaftuesh\u00ebm vitamin\u00eb D nga ushqimi, por ushqimet dhe pijet e fortifikuara ndihmojn\u00eb.<\/p>\n\n\n\n<p>A merrni mjaftuesh\u00ebm vitamin\u00eb D n\u00eb diet\u00ebn tuaj? Kjo l\u00ebnd\u00eb ushqyese \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr rritjen e qelizave t\u00eb sh\u00ebndetshme. P\u00ebr t\u00eb mbajtur sistemin tuaj imunitar t\u00eb zhurmsh\u00ebm dhe  p\u00ebr t\u00eb shmangur s\u00ebmundjet. Duke ndihmuar n\u00eb p\u00ebrthithjen e kalciumit n\u00eb m\u00ebnyr\u00eb q\u00eb kockat tuaja t\u00eb q\u00ebndrojn\u00eb t\u00eb forta. Gjithashtu ndihmon n\u00eb parandalimin e s\u00ebmundjes s\u00eb kockave, rakitave tek f\u00ebmij\u00ebt, dhe s\u00eb bashku me kalciumin, e ashtuquajtura vitamin\u00eb e diellit mbron kund\u00ebr osteoporoz\u00ebs tek t\u00eb rriturit e moshuar.<\/p>\n\n\n\n<p>Vitamina D prodhohet n\u00eb trupin tuaj kur rrezet ultravjollc\u00eb t\u00eb diellit godasin l\u00ebkur\u00ebn tuaj dhe sasia e rekomanduar ditore e vitamin\u00ebs D \u00ebsht\u00eb 600 nj\u00ebsi nd\u00ebrkomb\u00ebtare (IU), q\u00eb \u00ebsht\u00eb 15 mikrogram\u00eb (mcg) p\u00ebr shumic\u00ebn e t\u00eb rriturve.<\/p>\n\n\n\n<p>Megjithat\u00eb, shumica e njer\u00ebzve nuk marrin mjaftuesh\u00ebm vitamin\u00eb D n\u00ebp\u00ebrmjet drit\u00ebs s\u00eb diellit, as ushqimi nuk \u00ebsht\u00eb nj\u00eb burim i mir\u00eb i l\u00ebnd\u00ebve ushqyese.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Si t\u00eb merrni m\u00eb shum\u00eb vitamin\u00eb D?<\/h2>\n\n\n\n<p>Ashtu si me shumic\u00ebn e l\u00ebnd\u00ebve ushqyese, \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb merrni vitamin\u00ebn D n\u00eb m\u00ebnyra natyrale \u2013 p\u00ebrmes ekspozimit t\u00eb sigurt n\u00eb diell dhe kur \u00ebsht\u00eb e mundur, diet\u00ebs. N\u00ebse mjeku juaj konfirmon nj\u00eb mang\u00ebsi, suplementet mund t\u00eb jen\u00eb nj\u00eb alternativ\u00eb e mir\u00eb. <\/p>\n\n\n\n<p>Ka dy lloje kryesore: vitamina D2 dhe D3. Vitamina D3 e cila gjendet n\u00eb burimet shtazore t\u00eb ushqimit dhe \u00ebsht\u00eb treguar se rrit n\u00eb m\u00ebnyr\u00eb m\u00eb efektive nivelet dhe i mban ato p\u00ebr nj\u00eb periudh\u00eb m\u00eb t\u00eb gjat\u00eb kohore. Ata q\u00eb han\u00eb nj\u00eb diet\u00eb me baz\u00eb bimore, megjithat\u00eb, mund t\u00eb preferojn\u00eb suplementet e vitamin\u00ebs D2. <\/p>\n\n\n\n<p>Pak ushqime p\u00ebrmbajn\u00eb vitamin\u00eb D n\u00eb m\u00ebnyr\u00eb natyrale, k\u00ebshtu q\u00eb \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb siguroheni q\u00eb t\u00eb merrni sa m\u00eb shum\u00eb prej tyre n\u00eb diet\u00ebn tuaj, s\u00eb bashku me ushqime t\u00eb fortifikuara me D. Sigurohuni q\u00eb dieta juaj t\u00eb jet\u00eb e pasur me tarifat e m\u00ebposhtme, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb merrni at\u00eb q\u00eb ju nevojitet.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. K\u00ebrpudhat<\/h2>\n\n\n\n<p>Nd\u00ebrsa k\u00ebrpudhat nuk ofrojn\u00eb natyrsh\u00ebm nj\u00eb sasi t\u00eb lart\u00eb t\u00eb vitamin\u00ebs D, ato, si njer\u00ebzit, mund ta b\u00ebjn\u00eb at\u00eb kur ekspozohen ndaj drit\u00ebs ultraviolet, me ndihm\u00ebn e nj\u00eb p\u00ebrb\u00ebr\u00ebsi t\u00eb njohur si ergosterol.Sasia e vitamin\u00ebs D do t\u00eb ndryshoj\u00eb n\u00eb var\u00ebsi t\u00eb sasis\u00eb s\u00eb drit\u00ebs ultraviolet t\u00eb cil\u00ebs i ekspozohen k\u00ebrpudhat.<\/p>\n\n\n\n<p>Nj\u00eb arsye tjet\u00ebr e mir\u00eb p\u00ebr t\u00eb ngr\u00ebn\u00eb &#8216;shrooms&#8217;? I nj\u00ebjti studim zbuloi se nj\u00eb porcion i vet\u00ebm k\u00ebrpudhash i shtuar n\u00eb menu rriti marrjen e mikronutrient\u00ebve t\u00eb tjer\u00eb, duke p\u00ebrfshir\u00eb fibra, bak\u00ebr, fosfor, kalium, selen, zink, riboflavin, niacin\u00eb, kolin\u00eb, hekur, tiamin\u00eb, folate dhe vitamin\u00eb B6. pa shtuar kalori, karbohidrate, yndyr\u00eb ose natrium.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Salmoni<\/h2>\n\n\n\n<p>Jo vet\u00ebm q\u00eb salmoni \u00ebsht\u00eb nj\u00eb opsion i shk\u00eblqyesh\u00ebm n\u00ebse po k\u00ebrkoni proteina p\u00ebr t\u00eb shtuar n\u00eb diet\u00ebn tuaj, por \u00ebsht\u00eb gjithashtu i pasur me vitamin\u00ebn e diellit. P\u00ebrve\u00e7 vitamin\u00ebs D, salmoni \u00ebsht\u00eb nj\u00eb shtes\u00eb e shk\u00eblqyeshme n\u00eb diet\u00ebn e \u00e7do personi, duke qen\u00eb gjithashtu nj\u00eb burim i mir\u00eb i proteinave t\u00eb sh\u00ebndetshme dhe acideve yndyrore omega-3.<\/p>\n\n\n\n<p>Omega-3 ndihmon n\u00eb mbajtjen e sh\u00ebndetsh\u00ebm t\u00eb sistemit tuaj imunitar, pulmonar, endokrin dhe kardiovaskular.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Peshku shpat\u00eb<\/h2>\n\n\n\n<p>Peshku shpat\u00eb \u00ebsht\u00eb nj\u00eb tjet\u00ebr i preferuar. Rekomandohet t\u00eb hahen t\u00eb pakt\u00ebn dy racione peshk n\u00eb jav\u00eb, dhe ky peshk \u00ebsht\u00eb i gjithansh\u00ebm dhe i shijsh\u00ebm. Studimet k\u00ebshillojn\u00eb f\u00ebmij\u00ebt dhe grat\u00eb shtatz\u00ebna t\u00eb shmangin peshqit e m\u00ebdhenj, si peshku shpat\u00eb, sepse ata kan\u00eb nivele m\u00eb t\u00eb larta t\u00eb ndotjes me merkur sesa speciet m\u00eb t\u00eb vogla dhe m\u00eb pak jet\u00ebgjata.<\/p>\n\n\n\n<p>P\u00ebr k\u00ebt\u00eb arsye, rekomandohet t\u00eb b\u00ebni peshk shpat\u00eb jo m\u00eb shum\u00eb se nj\u00eb nga dy racionet tuaja javore t\u00eb peshkut.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Peshku ton<\/h2>\n\n\n\n<p>Peshku ton \u00ebsht\u00eb nj\u00eb burim tjet\u00ebr i shk\u00eblqyer i Vitamin\u00ebs D.<br>Thjesht p\u00ebrpiquni t&#8217;i p\u00ebrmbaheni llojeve t\u00eb tonit me nivelet m\u00eb t\u00eb ul\u00ebta t\u00eb merkurit jan\u00eb bastja juaj m\u00eb e mir\u00eb &#8211; zgjidhja m\u00eb e mir\u00eb p\u00ebr tonin e leht\u00eb.<\/p>\n\n\n\n<p>Vendosni nj\u00eb kthes\u00eb t\u00eb sh\u00ebndetshme n\u00eb ushqimet e preferuara n\u00eb nj\u00eb mb\u00ebshtjell\u00ebs ton gruri t\u00eb plot\u00eb ose sallat\u00eb me makarona ton. Tuna \u00ebsht\u00eb e arritshme, e p\u00ebrballueshme dhe e q\u00ebndrueshme, duke e b\u00ebr\u00eb at\u00eb nj\u00eb opsion t\u00eb shk\u00eblqyesh\u00ebm p\u00ebr k\u00ebdo.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Qum\u00ebshti<\/h2>\n\n\n\n<p>P\u00ebrve\u00e7se nj\u00eb burim i shk\u00eblqyer i kalciumit, qum\u00ebshti ka nivele t\u00eb mira me vitamin\u00ebn D q\u00eb p\u00ebrmir\u00ebson p\u00ebrthithjen e kalciumit. Vet\u00ebm sigurohuni q\u00eb t\u00eb kontrolloni etiket\u00ebn e mark\u00ebs tuaj t\u00eb preferuar p\u00ebr specifikat e saj. <\/p>\n\n\n\n<p>Qum\u00ebsht\u00ebt e pasuruar me baz\u00eb bimore, si soja dhe bajamet, mund t\u00eb ofrojn\u00eb sasi t\u00eb ngjashme t\u00eb vitamin\u00ebs D.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. L\u00ebngu i portokallit<\/h2>\n\n\n\n<p>Sh\u00ebrbejeni nj\u00eb got\u00eb l\u00ebng portokalli me m\u00ebngjes ose shtoni n\u00eb nj\u00eb smoothie me luleshtrydhe mango, nj\u00eb vakt i shijsh\u00ebm dhe i l\u00ebvizsh\u00ebm n\u00eb m\u00ebngjes. Mbani n\u00eb mend se n\u00eb p\u00ebrgjith\u00ebsi \u00ebsht\u00eb m\u00eb e sh\u00ebndetshme t\u00eb shijoni frutat e plota dhe jo l\u00ebngun e tyre, pasi t\u00eb parat ende p\u00ebrmbajn\u00eb fibra mbush\u00ebse.<\/p>\n\n\n\n<p>N\u00ebse keni nj\u00eb gjendje sh\u00ebndet\u00ebsore p\u00ebr t\u00eb cil\u00ebn duhet t\u00eb kujdeseni p\u00ebr marrjen e karbohidrateve dhe sheqerit, si\u00e7 \u00ebsht\u00eb diabeti, mund t\u00eb jet\u00eb m\u00eb mir\u00eb t\u00eb merrni vitamin\u00ebn D nga nj\u00eb burim tjet\u00ebr.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7. Kosi<\/h2>\n\n\n\n<p>Kosi \u00ebsht\u00eb nj\u00eb rosti\u00e7eri i p\u00ebrshtatsh\u00ebm dhe i shijsh\u00ebm \u2013 dhe kur konsumohet i thjesht\u00eb ose me fruta t\u00eb fresk\u00ebta, \u00ebsht\u00eb gjithashtu i sh\u00ebndetsh\u00ebm. <\/p>\n\n\n\n<p>Ky lloj bulmeti \u00ebsht\u00eb nj\u00eb burim i shk\u00eblqyer i probiotik\u00ebve t\u00eb mir\u00eb p\u00ebr zorr\u00ebt, dhe arritja e nj\u00eb varieteti t\u00eb fortifikuar do t\u00eb zvog\u00ebloj\u00eb midis 10 dhe 20 p\u00ebr qind t\u00eb k\u00ebrkes\u00ebs tuaj ditore p\u00ebr vitamin\u00eb D. Shum\u00eb varietete t\u00eb fortifikuara jan\u00eb t\u00eb aromatizuara (q\u00eb do t\u00eb thot\u00eb se jan\u00eb ka t\u00eb ngjar\u00eb t\u00eb jen\u00eb bomba sheqeri), k\u00ebshtu q\u00eb lexoni etiket\u00ebn ushqyese p\u00ebr t\u00eb zbuluar se \u00e7far\u00eb po merrni.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">8. Drith\u00ebrat<\/h2>\n\n\n\n<p>Drith\u00ebrat e fortifikuara t\u00eb gatshme zakonisht ju japin 40 IU vitamin\u00eb D p\u00ebr porcion, por mund t\u00eb ofroj\u00eb m\u00eb shum\u00eb n\u00ebse zgjidhni nj\u00eb drith\u00ebra m\u00eb t\u00eb fortifikuar. <\/p>\n\n\n\n<p>Ato mund t\u00eb jen\u00eb nj\u00eb baz\u00eb e fort\u00eb p\u00ebr nj\u00eb vakt t\u00eb pasur me l\u00ebnd\u00eb ushqyese dhe me fibra &#8211; ve\u00e7an\u00ebrisht n\u00ebse shtoni qum\u00ebsht t\u00eb fortifikuar me pak yndyr\u00eb ose pa yndyr\u00eb n\u00eb tasin tuaj. Ose mund t\u00eb jeni m\u00eb aventureske dhe t\u00eb b\u00ebni nj\u00eb biskot\u00eb m\u00ebngjesi q\u00eb p\u00ebrfshin drith\u00ebra t\u00eb fortifikuara dhe margarin\u00eb t\u00eb fortifikuar me vitamin\u00eb D.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">9. Vez\u00ebt<\/h2>\n\n\n\n<p>T\u00eb verdhat e vez\u00ebve kan\u00eb marr\u00eb historikisht nj\u00eb rap t\u00eb keqe p\u00ebr rritjen e niveleve t\u00eb kolesterolit LDL (&#8220;i keq&#8221;). <\/p>\n\n\n\n<p>Por, duke i anashkaluar ato n\u00eb favor t\u00eb t\u00eb bardh\u00ebve t\u00eb vez\u00ebve do t\u00eb thot\u00eb q\u00eb do t\u00eb humbisni disa nga proteinat dhe disa nga mineralet n\u00eb t\u00eb verdhat, si zinku dhe seleniumi, t\u00eb cilat luajn\u00eb nj\u00eb rol n\u00eb rritjen e sistemit tuaj imunitar. Dhe do t\u00eb humbisni gjithashtu vitamin\u00ebn D. <\/p>\n\n\n\n<p>T\u00eb verdhat gjithashtu p\u00ebrmbajn\u00eb yndyr\u00eb dietike, t\u00eb cilat trupi juaj i nevojitet p\u00ebr t\u00eb absorbuar vitaminat e tretshme n\u00eb yndyr\u00eb si D.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">10. Sardelet<\/h2>\n\n\n\n<p>Peshku i fresk\u00ebt mund t\u00eb jet\u00eb i kushtuesh\u00ebm. N\u00ebse kjo ju pengon, provoni sardelet e konservuara. <\/p>\n\n\n\n<p>Ata jan\u00eb m\u00eb t\u00eb p\u00ebrballuesh\u00ebm se format e tjera t\u00eb peshkut dhe jan\u00eb t\u00eb pasura me proteina, acide yndyrore omega-3 t\u00eb sh\u00ebndetshme p\u00ebr zemr\u00ebn, kalcium dhe vitamin\u00eb D. <\/p>\n\n\n\n<p>Peshku funksionon mir\u00eb mbi sallatat, si dhe n\u00eb salcat dhe zierjet e makaronave.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb p\u00ebr t\u00eb marr\u00eb mjaftuesh\u00ebm vitamin\u00eb D nga ushqimi, por ushqimet dhe pijet e fortifikuara ndihmojn\u00eb. A merrni mjaftuesh\u00ebm vitamin\u00eb D n\u00eb diet\u00ebn tuaj? Kjo l\u00ebnd\u00eb ushqyese \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr rritjen e qelizave t\u00eb sh\u00ebndetshme. P\u00ebr t\u00eb mbajtur sistemin tuaj imunitar t\u00eb zhurmsh\u00ebm dhe p\u00ebr t\u00eb shmangur s\u00ebmundjet. Duke ndihmuar [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1785,"comment_status":"open","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[719],"tags":[754,718,819,726,818],"class_list":["post-1557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ushqime","tag-diet","tag-ushqime","tag-vitamin","tag-vitamina","tag-vitamina-d"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 Ushqime t\u00eb pasura me Vitamin\u00eb D - Gjini Herbal<\/title>\n<meta name=\"description\" content=\"Mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb p\u00ebr t\u00eb marr\u00eb mjaftuesh\u00ebm vitamin\u00eb D nga ushqimi, por ushqimet dhe pijet e fortifikuara ndihmojn\u00eb. 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