Studimet e fundit sugjerojn\u00eb t\u00eb hani k\u00ebto ushqime super t\u00eb sh\u00ebndetshme p\u00ebr zemr\u00ebn, t\u00eb cilat mund t\u00eb ndihmojn\u00eb n\u00eb uljen e kolesterolit po aq sa disa ila\u00e7e.<\/p>\n\n\n\n
N\u00ebse jeni t\u00eb shqet\u00ebsuar p\u00ebr t\u00eb kontrolluar nivelin tuaj t\u00eb lart\u00eb t\u00eb kolesterolit ose p\u00ebr t\u00eb ruajtur nivelet aktuale t\u00eb sh\u00ebndetshme, \u00ebsht\u00eb e natyrshme t\u00eb mendoni se cilat ushqime duhet t\u00eb ndaloni nga dieta juaj nj\u00ebher\u00eb e p\u00ebrgjithmon\u00eb. <\/p>\n\n\n\n
Nd\u00ebrsa kufizimi i ushqimeve t\u00eb caktuara – dometh\u00ebn\u00eb yndyrat e ngopura n\u00eb mish dhe bulmeti me yndyr\u00eb t\u00eb plot\u00eb dhe yndyrat trans n\u00eb shum\u00eb produkte t\u00eb pjekura – ndihmon n\u00eb uljen e kolesterolit t\u00eb lart\u00eb, ajo q\u00eb hani \u00ebsht\u00eb gjithashtu e r\u00ebnd\u00ebsishme n\u00eb uljen e kolesterolit “t\u00eb keq” dhe rritjen e kolesterolit “t\u00eb mir\u00eb”.<\/p>\n\n\n\n
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P\u00ebr disa njer\u00ebz, ndryshimet n\u00eb diet\u00eb jan\u00eb t\u00eb mjaftueshme p\u00ebr t\u00eb ulur kolesterolin n\u00eb m\u00ebnyr\u00eb natyrale pa mjekim, nd\u00ebrsa t\u00eb tjer\u00eb do t\u00eb ken\u00eb nevoj\u00eb p\u00ebr barna, ose nj\u00eb kombinim diete dhe ila\u00e7esh.<\/p>\n\n\n\n
P\u00ebrve\u00e7 heqjes s\u00eb ushqimeve q\u00eb rrisin kolesterolin, sigurohuni q\u00eb t\u00eb hani m\u00eb shum\u00eb nga ushqimet e m\u00ebposhtme si pjes\u00eb e planit tuaj p\u00ebr uljen e kolesterolit.<\/p>\n\n\n\n
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K\u00ebto drith\u00ebra jan\u00eb nd\u00ebr burimet m\u00eb t\u00eb mira t\u00eb fibrave t\u00eb tretshme, t\u00eb cilat zvog\u00eblojn\u00eb aft\u00ebsin\u00eb e trupit tuaj p\u00ebr t\u00eb absorbuar kolesterolin dhe jan\u00eb miku juaj m\u00eb i mir\u00eb p\u00ebr uljen e kolesterolit LDL.<\/p>\n\n\n\n
Fibra e tretshme q\u00eb p\u00ebrmbajn\u00eb t\u00ebrsh\u00ebra dhe elbi – e quajtur beta-glukan – \u00ebsht\u00eb ve\u00e7an\u00ebrisht e fuqishme. Ngr\u00ebnia e 5-10 gram (g) fibra t\u00eb tretshme \u00e7do dit\u00eb, p\u00ebr shembull, mund t\u00eb ul\u00eb LDL dhe kolesterolin total me 3 deri n\u00eb 5 p\u00ebrqind.<\/p>\n\n\n\n
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Fasulet, bizelet, thjerr\u00ebzat dhe kikirik\u00ebt jan\u00eb gjithashtu burime t\u00eb mrekullueshme t\u00eb fibrave t\u00eb tretshme: P\u00ebr shembull, \u00e7do gjysm\u00eb filxhani fasule t\u00eb gatuara siguron 3,5 g. Hulumtimet zbuluan se konsumimi i nj\u00eb gjysm\u00eb filxhani me fasule t\u00eb thata t\u00eb ziera (2 g fibra t\u00eb tretshme) \u00e7do dit\u00eb p\u00ebr 12 jav\u00eb uli kolesterolin LDL me rreth 7 p\u00ebrqind.<\/p>\n\n\n\n
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Sipas studimeve, \u00e7aji jeshil uli ndjesh\u00ebm nivelet e kolesterolit total dhe LDL (p\u00ebrkat\u00ebsisht me 7,20 mg\/dL dhe 2,19 mg\/dL). N\u00eb disa studime pjes\u00ebmarr\u00ebsit pinin \u00e7aj; n\u00eb t\u00eb tjerat, ata mor\u00ebn suplemente t\u00eb \u00e7ajit jeshil.<\/p>\n\n\n\n
Edhe pse n\u00eb disa nga studimet pjes\u00ebmarr\u00ebsit konsumuan ekuivalentin e 18 filxhan\u00ebve \u00e7aj jeshil n\u00eb dit\u00eb, ekspert\u00ebt nuk rekomandojn\u00eb q\u00eb t\u00eb gjith\u00eb t\u00eb fillojn\u00eb t\u00eb konsumojn\u00eb \u00e7aj jeshil. Nevojiten m\u00eb shum\u00eb k\u00ebrkime p\u00ebr t\u00eb ditur se sa \u00e7aj jeshil duhet t\u00eb pini p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar nivelet e kolesterolit.<\/p>\n\n\n\n
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Nd\u00ebrsa gjalpi dhe yndyrat e tjera t\u00eb ngurta rrisin kolesterolin, yndyrat e pangopura n\u00eb vajra mund t\u00eb ndihmojn\u00eb n\u00eb uljen e tij. Yndyrnat e pangopura, q\u00eb gjenden kryesisht n\u00eb mis\u00ebr, lulediell, susam, soje dhe vaj luledielli, mund t\u00eb ulin kolesterolin LDL. Yndyrnat e pangopura, q\u00eb gjenden kryesisht n\u00eb vajin e ullirit, avokados dhe kanolas, jo vet\u00ebm q\u00eb ulin LDL-n\u00eb, por gjithashtu mund t\u00eb rrisin HDL-n\u00eb.<\/p>\n\n\n\n
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Arrat jan\u00eb nj\u00eb tjet\u00ebr burim i mir\u00eb i yndyrave t\u00eb pangopura. Ngr\u00ebnia e 1 oz t\u00eb \u00e7do lloj arra n\u00eb dit\u00eb p\u00ebr nj\u00eb muaj mund t\u00eb ul\u00eb kolesterolin LDL me 8 deri n\u00eb 20 p\u00ebr qind.<\/p>\n\n\n\n
Provoni k\u00ebt\u00eb: Konsumoni nj\u00eb ons n\u00eb dit\u00eb \u2013 ekuivalent me 23 bajame, 35 kikirik\u00eb, 14 gjysma arre angleze, 49 f\u00ebst\u00ebk\u00eb ose 2 lug\u00eb gjalp\u00eb kikiriku. Ose shtoni arra t\u00eb cop\u00ebtuara n\u00eb sallata, makarona ose kos. Arrat kan\u00eb shum\u00eb kalori, ndaj mos i hani me grushta.<\/p>\n\n\n\n
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Soja \u2013 e pasur me fibra, me pak yndyra t\u00eb ngopura dhe pa kolesterol \u2013 \u00ebsht\u00eb nj\u00eb nga t\u00eb paktat proteina t\u00eb plota me baz\u00eb bimore, q\u00eb do t\u00eb thot\u00eb se \u00ebsht\u00eb nj\u00eb shk\u00ebmbim i ngjash\u00ebm me burimet shtazore si mishi dhe bulmeti. Nj\u00eb studim zbuloi se ngr\u00ebnia e soj\u00ebs \u00e7do dit\u00eb \u2013 dhe shtimi i saj n\u00eb diet\u00ebn tuaj p\u00ebr t\u00eb z\u00ebvend\u00ebsuar ushqimet e pasura me yndyra t\u00eb ngopura \u2013 mund t\u00eb ndihmoj\u00eb n\u00eb uljen e kolesterolit LDL me gati 8 deri n\u00eb 10 p\u00ebrqind.<\/p>\n\n\n\n
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Nj\u00eb meta-analiz\u00eb zbuloi se konsumi i kakaos uli kolesterolin LDL me m\u00eb shum\u00eb se 5 mg\/dL te njer\u00ebzit n\u00eb rrezik t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs. Shumica e studimeve zgjat\u00ebn rreth nj\u00eb muaj dhe shikuan efektet e \u00e7okollat\u00ebs s\u00eb zez\u00eb dhe pluhurit t\u00eb kakaos. Por autor\u00ebt e studimit paralajm\u00ebrojn\u00eb se nevojiten m\u00eb shum\u00eb k\u00ebrkime p\u00ebr t\u00eb ditur n\u00ebse efektet zgjasin ose sa duhet t\u00eb hani p\u00ebr t\u00eb arritur rezultate.<\/p>\n\n\n\n
Provoni k\u00ebt\u00eb: Shumica e produkteve t\u00eb \u00e7okollat\u00ebs p\u00ebrmbajn\u00eb gjithashtu shum\u00eb sheqer dhe yndyra t\u00eb ngopura p\u00ebrve\u00e7 antioksidant\u00ebve t\u00eb sh\u00ebndetsh\u00ebm t\u00eb kakaos p\u00ebr zemr\u00ebn, k\u00ebshtu q\u00eb mos i ngat\u00ebrroni me ushqime t\u00eb sh\u00ebndetshme.<\/p>\n\n\n\n
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T\u00eb njohura p\u00ebr aft\u00ebsin\u00eb e tyre n\u00eb luftimin e kancerit, domatet mund t\u00eb ndihmojn\u00eb gjithashtu n\u00eb uljen e kolesterolit. Nj\u00eb meta-analiz\u00eb zbuloi se konsumimi i 25 miligram\u00ebve likopen (antioksidanti q\u00eb u jep domateve pigmentin e tyre t\u00eb kuq) \u00e7do dit\u00eb mund t\u00eb ul\u00eb LDL-n\u00eb me rreth 10 p\u00ebr qind.<\/p>\n\n\n\n
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P\u00ebrve\u00e7 domateve t\u00eb mbushura me likopen, prodhimi i pasur me fibra t\u00eb tretshme duhet t\u00eb jet\u00eb gjithashtu pjes\u00eb e \u00e7do diete p\u00ebr uljen e kolesterolit.<\/p>\n\n\n\n
Burime t\u00eb tjera t\u00eb mira q\u00eb p\u00ebrmbajn\u00eb 1 g p\u00ebr racion p\u00ebrfshijn\u00eb nj\u00eb kumbull mesatare, pjeshk\u00eb, nektarin\u00eb, banane, moll\u00eb dhe nj\u00eb patate t\u00eb pjekur me l\u00ebkur\u00eb.<\/p>","protected":false},"excerpt":{"rendered":"
Studimet e fundit sugjerojn\u00eb t\u00eb hani k\u00ebto ushqime super t\u00eb sh\u00ebndetshme p\u00ebr zemr\u00ebn, t\u00eb cilat mund t\u00eb ndihmojn\u00eb n\u00eb uljen e kolesterolit po aq sa disa ila\u00e7e. N\u00ebse jeni t\u00eb shqet\u00ebsuar p\u00ebr t\u00eb kontrolluar nivelin tuaj t\u00eb lart\u00eb t\u00eb kolesterolit ose p\u00ebr t\u00eb ruajtur nivelet aktuale t\u00eb sh\u00ebndetshme, \u00ebsht\u00eb e natyrshme t\u00eb mendoni se cilat […]<\/p>\n","protected":false},"author":2,"featured_media":1574,"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":[],"class_list":["post-1573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ushqime"],"acf":[],"yoast_head":"\n