Sipas studiuesve dhe ekspert\u00ebve, drith\u00ebrat integrale duhet t\u00eb jen\u00eb nj\u00eb element kryesor p\u00ebr k\u00ebdo q\u00eb jeton me kolesterol t\u00eb lart\u00eb. Ja se si mund t\u00eb p\u00ebrfshini m\u00eb shum\u00eb gj\u00ebra t\u00eb mira n\u00eb diet\u00ebn tuaj.<\/p>\n\n\n\n
Kur b\u00ebhet fjal\u00eb p\u00ebr uljen e kolesterolit, drith\u00ebrat jan\u00eb llojet m\u00eb t\u00eb sh\u00ebndetshme t\u00eb drith\u00ebrave p\u00ebr t’u ngr\u00ebn\u00eb. P\u00ebrve\u00e7 k\u00ebsaj, drith\u00ebrat jan\u00eb t\u00eb lidhura me uljen e kolesterolit, si dhe nj\u00eb rrezik m\u00eb t\u00eb ul\u00ebt p\u00ebr s\u00ebmundjet e zemr\u00ebs, diabetin, disa lloje kanceri dhe probleme t\u00eb tjera sh\u00ebndet\u00ebsore.<\/p>\n\n\n\n
P\u00ebrve\u00e7 vitaminave dhe mineraleve t\u00eb ndryshme q\u00eb drith\u00ebrat mund t\u00eb ofrojn\u00eb n\u00eb diet\u00eb, ndoshta nj\u00eb nga arsyet kryesore p\u00ebr p\u00ebrfitimin e tyre n\u00eb uljen e kolesterolit \u00ebsht\u00eb fakti se ato kan\u00eb tendenc\u00eb t\u00eb ken\u00eb p\u00ebrmbajtje t\u00eb lart\u00eb t\u00eb fibrave.<\/p>\n\n\n\n
Por t’i p\u00ebrmbahesh drith\u00ebrave t\u00eb plota do t\u00eb thot\u00eb t\u00eb heq\u00ebsh dor\u00eb nga ushqimet e rafinuara q\u00eb jan\u00eb kaq t\u00eb p\u00ebrhapura n\u00eb shoq\u00ebrin\u00eb ton\u00eb: buka e bardh\u00eb, orizi i bardh\u00eb, mielli i bardh\u00eb. Ndryshe nga drith\u00ebrat, ushqimet e rafinuara jan\u00eb bluar, nj\u00eb proces q\u00eb heq krundet dhe embrionet q\u00eb u japin k\u00ebtyre ushqimeve nj\u00eb jet\u00ebgjat\u00ebsi m\u00eb t\u00eb lart\u00eb, por heq fibrat dietike, hekurin dhe shum\u00eb vitamina B. <\/p>\n\n\n\n
Drith\u00ebrat integrale p\u00ebrmbajn\u00eb gjithashtu sasi t\u00eb ndryshme t\u00eb fibrave t\u00eb tretshme, t\u00eb cilat mund t\u00eb zvog\u00eblojn\u00eb p\u00ebrthithjen e kolesterolit n\u00eb qarkullimin tuaj t\u00eb gjakut.<\/p>\n\n\n\n
M\u00eb posht\u00eb \u00ebsht\u00eb nj\u00eb list\u00eb me pes\u00eb ushqime t\u00eb ndryshme me drith\u00ebra integrale p\u00ebr t’ju ndihmuar n\u00eb udh\u00ebtimin tuaj drejt sh\u00ebndetit.<\/p>\n\n\n\n
<\/p>\n\n\n\n
N\u00ebse je nj\u00eb adhurues i spagetit, t\u00eb d\u00ebgjosh se mund t’ju duhet t’u thoni lamtumir\u00eb miqve tuaj t\u00eb rafinuar n\u00eb korridorin e makaronave, mund t’ju shqet\u00ebsoj\u00eb. Por mos kini frik\u00eb, ka nj\u00eb alternativ\u00eb t\u00eb sh\u00ebndetshme p\u00ebr zemr\u00ebn. Makaronat me grur\u00eb integrale jan\u00eb t\u00eb pasura me fibra, t\u00eb cilat ndihmojn\u00eb traktin tret\u00ebs dhe reduktojn\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs, obezitetit dhe diabetit.<\/p>\n\n\n\n
Dhe kjo nuk \u00ebsht\u00eb e gjitha. P\u00ebrve\u00e7 fibrave, drith\u00ebrat ofrojn\u00eb l\u00ebnd\u00eb ushqyese si Vitamina B1, Vitamina B2, Vitamina B3, Vitamina B9, hekur, magnez dhe selen. T\u00eb gjitha k\u00ebto jan\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr nj\u00eb s\u00ebr\u00eb funksionesh t\u00eb trupit si formimi i qelizave t\u00eb reja, transportimi i oksigjenit n\u00eb gjak, rregullimi i gj\u00ebndr\u00ebs tiroide dhe mbajtja e nj\u00eb sistemi t\u00eb sh\u00ebndetsh\u00ebm imunitar.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Ka shum\u00eb arsye pse kalimi nga orizi i bardh\u00eb n\u00eb orizin kafe \u00ebsht\u00eb i mir\u00eb p\u00ebr sh\u00ebndetin tuaj. P\u00ebrve\u00e7se \u00ebsht\u00eb i pasur me fibra – 1 filxhan oriz kafe me kok\u00ebrr t\u00eb gjat\u00eb ka m\u00eb shum\u00eb se 3 gram (g) fibra.<\/p>\n\n\n\n
Orizi kaf \u00ebsht\u00eb gjithashtu i ngarkuar me nj\u00eb s\u00ebr\u00eb vitaminash dhe mineralesh t\u00eb dobishme q\u00eb hiqen nga orizi i bardh\u00eb nd\u00ebrsa kokrrat jan\u00eb duke u p\u00ebrpunuar. Ai \u00ebsht\u00eb nj\u00eb burim i shk\u00eblqyesh\u00ebm i vitaminave B, fosforit dhe magnezit.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Po k\u00ebrkoni nj\u00eb alternativ\u00eb p\u00ebr buk\u00ebn e bardh\u00eb? Provoni thek\u00ebr. <\/p>\n\n\n\n
Thekra \u00ebsht\u00eb nj\u00eb kok\u00ebrr me rritje t\u00eb shpejt\u00eb n\u00eb bar, q\u00eb p\u00ebrdoret kryesisht p\u00ebr t\u00eb b\u00ebr\u00eb buk\u00eb thekre. 1 filxhan thek\u00ebr p\u00ebrmban 12 g fibra dietike dhe fibrat dietike reduktojn\u00eb kolesterolin e keq. <\/p>\n\n\n\n
Thekra gjithashtu mund t\u00eb rris\u00eb ngopjen, duke ju b\u00ebr\u00eb t\u00eb ndiheni m\u00eb t\u00eb ngopur, m\u00eb gjat\u00eb.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Quinoa, nj\u00eb kok\u00ebrr e lasht\u00eb, pa gluten nga Amerika e Jugut, \u00ebsht\u00eb e pasur me vitamin\u00eb B.<\/p>\n\n\n\n
Quinoa \u00ebsht\u00eb nj\u00eb protein\u00eb e plot\u00eb dhe nj\u00eb nga t\u00eb vetmet ushqime bimore q\u00eb ofron n\u00ebnt\u00eb nga aminoacidet thelb\u00ebsore q\u00eb i nevojiten trupit t\u00eb njeriut.<\/p>\n\n\n\n
Nj\u00eb filxhan me quinoa t\u00eb gatuar siguron rreth 8 g proteina dhe 5 g fibra.<\/p>\n\n\n\n
<\/p>\n\n\n\n
T\u00ebrsh\u00ebra \u00ebsht\u00eb nj\u00eb burim i shk\u00eblqyer i fibrave t\u00eb tretshme, t\u00eb cilat mund t\u00eb zvog\u00eblojn\u00eb p\u00ebrthithjen e kolesterolit n\u00eb gjakun tuaj.<\/p>\n\n\n\n
T\u00ebrsh\u00ebra \u00ebsht\u00eb nj\u00eb nga drith\u00ebrat m\u00eb t\u00eb dashura. Ato p\u00ebrmbajn\u00eb fibra, ndihmojn\u00eb n\u00eb uljen e niveleve t\u00eb glukoz\u00ebs dhe kolesterolit dhe zvog\u00eblojn\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs dhe diabetit. T\u00ebrsh\u00ebra \u00ebsht\u00eb gjithashtu nj\u00eb m\u00ebnyr\u00eb buxhetore p\u00ebr t\u00eb nisur mir\u00eb m\u00ebngjesin tuaj.<\/p>","protected":false},"excerpt":{"rendered":"
Sipas studiuesve dhe ekspert\u00ebve, drith\u00ebrat integrale duhet t\u00eb jen\u00eb nj\u00eb element kryesor p\u00ebr k\u00ebdo q\u00eb jeton me kolesterol t\u00eb lart\u00eb. Ja se si mund t\u00eb p\u00ebrfshini m\u00eb shum\u00eb gj\u00ebra t\u00eb mira n\u00eb diet\u00ebn tuaj. Kur b\u00ebhet fjal\u00eb p\u00ebr uljen e kolesterolit, drith\u00ebrat jan\u00eb llojet m\u00eb t\u00eb sh\u00ebndetshme t\u00eb drith\u00ebrave p\u00ebr t’u ngr\u00ebn\u00eb. P\u00ebrve\u00e7 k\u00ebsaj, drith\u00ebrat […]<\/p>\n","protected":false},"author":2,"featured_media":1610,"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-1607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ushqime"],"acf":[],"yoast_head":"\n