K\u00ebto ushqime n\u00eb planin tuaj t\u00eb vakteve do t’ju ndihmojn\u00eb t\u00eb shmangni disa nga grackat e diet\u00ebs, si kapsll\u00ebku.<\/p>\n\n\n\n
M\u00eb shum\u00eb se 90 p\u00ebr qind e grave dhe 97 p\u00ebr qind e burrave nuk e plot\u00ebsojn\u00eb sasin\u00eb e rekomanduar ditore t\u00eb fibrave. P\u00ebrjashtoni shumic\u00ebn e burimeve t\u00eb karbohidrateve, duke p\u00ebrfshir\u00eb drith\u00ebrat, frutat dhe bishtajoret, dhe ka edhe m\u00eb shum\u00eb gjasa q\u00eb t\u00eb keni munges\u00eb t\u00eb fibrave.<\/p>\n\n\n\n
Fibrat luajn\u00eb nj\u00eb rol ky\u00e7 n\u00eb sh\u00ebndetin e tretjes. P\u00ebr shkak se nuk tretet nga trupi juaj, ai kalon n\u00ebp\u00ebr sistemin tuaj dhe ju mban t\u00eb rregullt duke zbutur dhe duke shtuar mas\u00eb n\u00eb jasht\u00ebqitje tuaj. Ai ushqen bakteret e mira n\u00eb traktin tuaj gastrointestinal, duke ndihmuar tretjen e sh\u00ebndetshme dhe thithjen e l\u00ebnd\u00ebve ushqyese.<\/p>\n\n\n\n
Trakti tret\u00ebs \u00ebsht\u00eb vendi ku ndodhet truri i dyt\u00eb i trupit tuaj dhe \u00ebsht\u00eb sht\u00ebpia e shumic\u00ebs s\u00eb sistemit tuaj imunitar.<\/p>\n\n\n\n
K\u00ebtu jan\u00eb disa ushqime p\u00ebr t\u00eb ndihmuar n\u00eb ruajtjen e marrjes s\u00eb fibrave pa prishur q\u00ebllimet tuaja t\u00eb diet\u00ebs!<\/p>\n\n\n\n
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T\u00eb gjith\u00eb njer\u00ebzit duhet t\u00eb konsumojn\u00eb avokado, sepse ato jan\u00eb nj\u00eb burim i madh fibrash dhe yndyrash. Gjysma e nj\u00eb avokado p\u00ebrmban vet\u00ebm 1.4 karbohidrate neto, por 5 g fibra.<\/p>\n\n\n\n
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Nj\u00eb ons (oz) fara chia ofron 9,6 g fibra (dhe nj\u00eb total neto karbohidrate prej 2,2 g). Ju mund t\u00eb b\u00ebni puding t\u00eb far\u00ebs chia duke p\u00ebrzier farat me l\u00ebng, duke krijuar nj\u00eb substanc\u00eb t\u00eb ngjashme me xhel q\u00eb mund ta shijoni t\u00eb p\u00ebrzier me fruta, \u00ebmb\u00eblsues natyral\u00eb si mjalti dhe er\u00ebza me zgjedhjen tuaj.<\/p>\n\n\n\n
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Bajamet jan\u00eb nj\u00eb tjet\u00ebr zgjedhje e mir\u00eb. Nj\u00eb nga arrat m\u00eb t\u00eb pasura me fibra, ato p\u00ebrmbajn\u00eb 3,5 g (dhe rreth 2,5 g karbohidrate neto) p\u00ebr ons (23 kokrra t\u00eb plota).<\/p>\n\n\n\n
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Ju mund t’i p\u00ebrthithni m\u00eb mir\u00eb l\u00ebnd\u00ebt ushqyese t\u00eb lirit, sigurohuni q\u00eb ato t\u00eb bluhen – do t\u00eb korrni p\u00ebrfitimet e sh\u00ebndetshme p\u00ebr zemr\u00ebn dhe uljen e kolesterolit nga farat e lirit me p\u00ebrmbajtje t\u00eb lart\u00eb t\u00eb acideve yndyrore omega-3.<\/p>\n\n\n\n
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Synoni zgjedhjet me fibra t\u00eb larta si zarzavate. Ato gatuhen mir\u00eb, k\u00ebshtu q\u00eb p\u00ebrdorni zarzavate t\u00eb gatuara dhe jo t\u00eb pap\u00ebrpunuara p\u00ebr t\u00eb marr\u00eb m\u00eb shum\u00eb fibra. Nj\u00eb filxhan me zarzavate t\u00eb gatuara ka rreth 2 g karbohidrate neto dhe 5,6 g fibra.<\/p>\n\n\n\n
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Nj\u00eb pjat\u00eb me k\u00ebt\u00eb perime me pak karbohidrate ka vet\u00ebm rreth 3 g karbohidrate neto dhe 2 g fibra. Plus, \u00ebsht\u00eb super i gjithansh\u00ebm: mund t\u00eb p\u00ebrdoret p\u00ebr t\u00eb b\u00ebr\u00eb kore t\u00eb pic\u00ebs me lulelak\u00ebr, t\u00eb cop\u00ebtuar t\u00eb vogla p\u00ebr t\u00eb q\u00ebndruar p\u00ebr oriz, t\u00eb grir\u00eb p\u00ebr t\u00eb z\u00ebvend\u00ebsuar pure patatesh dhe t\u00eb p\u00ebrzihet n\u00eb supa kremoze.<\/p>\n\n\n\n
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Nj\u00eb dor\u00eb me kokrra t\u00eb thara t\u00eb farave t\u00eb kungullit jep pak m\u00eb shum\u00eb se 1 g karbohidrate neto dhe 1,7 g fibra. Plus, ato jan\u00eb t\u00eb thjeshta p\u00ebr t’u kapur si nj\u00eb grusht rosti\u00e7eri, k\u00ebshtu q\u00eb ju mund t\u00eb futni pak m\u00eb shum\u00eb fibra n\u00eb dit\u00ebn tuaj. K\u00ebto receta mund t’ju ndihmojn\u00eb t\u00eb filloni.<\/p>\n\n\n\n
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Nj\u00eb cop\u00eb e vog\u00ebl kokosi ofron rreth 3 g karbohidrate neto dhe 4 g fibra. Plus, \u00ebsht\u00eb detyr\u00eb e dyfisht\u00eb p\u00ebr t’ju ndihmuar t\u00eb merrni m\u00eb shum\u00eb yndyr\u00eb. K\u00ebrkojeni k\u00ebt\u00eb n\u00eb seksionin e ngrir\u00eb n\u00eb disa dyqane ushqimore. N\u00ebse nuk mund ta gjeni pran\u00eb jush, shkoni p\u00ebr arr\u00eb kokosi t\u00eb cop\u00ebtuar pa sheqer.<\/p>\n\n\n\n
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Ushqimet e fermentuara \u2013 t\u00eb mbushura me probiotik\u00eb \u2013 jan\u00eb t\u00eb mira p\u00ebr zorr\u00ebt, plot shije dhe me pak karbohidrate. Nj\u00eb gjysm\u00eb filxhani lak\u00ebr turshi siguron 2 g fibra dhe pak m\u00eb shum\u00eb se 1 g karbohidrate neto. Plus, mund ta p\u00ebrdorni p\u00ebr t\u00eb shtuar nj\u00eb shije t\u00eb mpreht\u00eb n\u00eb \u00e7do gj\u00eb q\u00eb hani, nga copat e mishit te sallatat.<\/p>\n\n\n\n
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Fibrat jan\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr t\u00eb gjith\u00eb, pavar\u00ebsisht nga plani juaj i t\u00eb ushqyerit.<\/p>\n\n\n\n
Kapsll\u00ebku p\u00ebrkufizohet si m\u00eb pak se tre jasht\u00ebqitje n\u00eb jav\u00eb, ose jasht\u00ebqitje t\u00eb forta dhe t\u00eb thata ose t\u00eb v\u00ebshtira p\u00ebr t’u kaluar. N\u00ebse rritja e marrjes s\u00eb fibrave, pirja e m\u00eb shum\u00eb ujit dhe aktiviteti fizik nuk ndihmojn\u00eb n\u00eb l\u00ebvizjen e gj\u00ebrave, bisedoni me mjekun tuaj.<\/p>","protected":false},"excerpt":{"rendered":"
K\u00ebto ushqime n\u00eb planin tuaj t\u00eb vakteve do t’ju ndihmojn\u00eb t\u00eb shmangni disa nga grackat e diet\u00ebs, si kapsll\u00ebku. M\u00eb shum\u00eb se 90 p\u00ebr qind e grave dhe 97 p\u00ebr qind e burrave nuk e plot\u00ebsojn\u00eb sasin\u00eb e rekomanduar ditore t\u00eb fibrave. P\u00ebrjashtoni shumic\u00ebn e burimeve t\u00eb karbohidrateve, duke p\u00ebrfshir\u00eb drith\u00ebrat, frutat dhe bishtajoret, dhe […]<\/p>\n","protected":false},"author":2,"featured_media":1585,"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-1584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ushqime"],"acf":[],"yoast_head":"\n