{"id":29583,"date":"2018-05-03T22:51:59","date_gmt":"2018-05-03T21:51:59","guid":{"rendered":"http:\/\/www.fjala.info\/?p=29583"},"modified":"2018-05-03T22:51:59","modified_gmt":"2018-05-03T21:51:59","slug":"si-ta-ulim-kolesterolin-me-ane-te-ushqimit","status":"publish","type":"post","link":"https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/","title":{"rendered":"Si ta ulim kolesterolin me an\u00eb t\u00eb ushqimit?"},"content":{"rendered":"

N\u00eb nivele normale, kolesteroli luan rol jetik n\u00eb shum\u00eb funksione fiziologjike si: prodhimi i hormoneve steroide, vitamin\u00ebs D, formimin e membranave t\u00eb qelizave etj.<\/em><\/p><\/blockquote>\n

AJSHE LEKA<\/strong><\/p>\n

Kolesteroli i lart\u00eb \u00ebsht\u00eb nj\u00eb nd\u00ebr shkaktar\u00ebt kryesor t\u00eb s\u00ebmundjeve koronare, infarkteve dhe hemorragjive cerebrale. Kolesteroli i lart\u00eb \u00ebsht\u00eb hapi i par\u00eb drejt formimit t\u00eb pllak\u00ebs arteriale. Kjo \u00ebsht\u00eb e rrezikshme, sepse ngushtimi i arterieve sjell uljen e qarkullimit te gjakut, duke v\u00ebn\u00eb n\u00eb rrezik ishemie pjes\u00eb t\u00eb caktuara t\u00eb zemr\u00ebs apo trurit.<\/p>\n

Rreziku q\u00eb sjell kolesteroli nd\u00ebrthuret natyrisht edhe me disa faktor\u00eb t\u00eb tjer\u00eb, si\u00e7 jan\u00eb: mosha, gjinia, historia familjare e s\u00ebmundjeve t\u00eb zemr\u00ebs, konsumimi i duhanit, tensioni i lart\u00eb i gjakut, ose diabeti.
\nUshqimet q\u00eb rrisin kolesterolin<\/p>\n

Ushqimi shum\u00eb i ngopur me yndyr\u00eb rrit nivelin e kolesterolit. Kjo \u00ebsht\u00eb arsyeja pse \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb kufizohet sasia e ushqimeve q\u00eb ham\u00eb, t\u00eb cilat jan\u00eb t\u00eb larta n\u00eb yndyra t\u00eb ngopura, si\u00e7 jan\u00eb:<\/p>\n

\uf0fc Gjalpi, margarina, majoneza
\n\uf0fc Mishi me yndyr\u00eb dhe produktet e tij, si salsi\u00e7e, sallami, proshuta, mishi i terur.
\n\uf0fc Djathi dhe qum\u00ebshti me yndyr\u00eb t\u00eb plot\u00eb, kremi dhe kosi me yndyr\u00eb t\u00eb plot\u00eb.
\n\uf0fc Vaji i kokosit, kremi i kokosit dhe vajrat palme.
\n\uf0fc Shum\u00eb ushqime t\u00eb tjera, si \u00e7okollata e qum\u00ebshtit, karamelet me gjalp\u00eb, \u00ebmb\u00eblsirat, pudingu, pastat dhe biskotat.<\/p>\n

Si ta ulim kolesterolin me ushqim ?<\/strong>
\nN\u00eb praktik\u00eb, shumica e ushqimeve p\u00ebrmbajn\u00eb nj\u00eb p\u00ebrzierje t\u00eb t\u00eb dy yndyrave t\u00eb ngopura dhe yndyrave t\u00eb pangopura, por ju mund ta reduktoni marrjen totale t\u00eb yndyr\u00ebs s\u00eb ngopur duke b\u00ebr\u00eb disa k\u00ebmbime t\u00eb zgjuara.<\/p>\n

Hani m\u00eb shum\u00eb fruta dhe perime, sepse k\u00ebshtu ndihmoni zhvendosjen e ushqimeve t\u00eb tjera m\u00eb pak t\u00eb sh\u00ebndetshme nga dieta juaj. Frutat dhe perimet, gjithashtu p\u00ebrmbajn\u00eb fibra t\u00eb vlefshme t\u00eb tretshme, t\u00eb cilat luajn\u00eb rol n\u00eb mbajtjen e kolesterolit n\u00eb nivel t\u00eb sh\u00ebndetsh\u00ebm.<\/p>\n

Bim\u00ebt nuk p\u00ebrmbajn\u00eb kolesterol dhe zakonisht jan\u00eb t\u00eb ul\u00ebta n\u00eb yndyra t\u00eb ngopura, k\u00ebshtu q\u00eb perimet dhe ushqimet e tjera me baz\u00eb bimore duhet t\u00eb jen\u00eb rregullisht pjes\u00ebmarr\u00ebse n\u00eb nj\u00eb diet\u00eb, p\u00ebr t\u00eb ulur kolesterolin. K\u00ebto p\u00ebrfshijn\u00eb drith\u00ebrat e t\u00ebrsh\u00ebr\u00ebs, elbit, perimet, ushqimet e soj\u00ebs, fasulet, avokado, arra dhe fara – farat e lirit, farat kia, farat e lulediellit, farat e kungullit.<\/p>\n

Perimet e pasura me fibra t\u00eb tretshme, si pat\u00ebllxhan, fruta, agrume, rrep\u00eb, patate e \u00ebmb\u00ebl dhe mango, mandej bajame, f\u00ebst\u00ebk, arra, kikirik\u00eb e t\u00eb tjera (gjithmon\u00eb t\u00eb pakripura), vajra t\u00eb tilla si luledielli, vaj ulliri, vaj misri, vaji i avokados, mish peshku, si sardele, skumbri, salmoni, trofta dhe t\u00eb tjera, mish pule pa l\u00ebkur\u00eb.<\/p>\n

N\u00ebse jeni mbipesh\u00eb dhe keni kolesterol t\u00eb lart\u00eb, ulja e pesh\u00ebs do t\u00eb shkoj\u00eb paralelisht me uljen e kolesterolit t\u00eb keq. P\u00ebr m\u00eb tep\u00ebr, n\u00ebse perimetri i belit tuaj \u00ebsht\u00eb m\u00eb i madh se i vitheve, at\u00ebher\u00eb r\u00ebnia n\u00eb pesh\u00eb \u00ebsht\u00eb domosdoshm\u00ebri p\u00ebr t\u00eb fituar mir\u00ebqenien.<\/p>\n

Aktiviteti fizik, krahas ushqimit t\u00eb sh\u00ebndetsh\u00ebm, \u00ebsht\u00eb shum\u00eb me r\u00ebnd\u00ebsi. Zgjidhni nj\u00eb aktivitet fizik q\u00eb rrit ritmin e zemr\u00ebs, si k\u00ebrcimi, vrapi, noti apo hedhja me litar. Mjaftojn\u00eb 30 minuta n\u00eb dit\u00eb p\u00ebr t\u00eb pakt\u00ebn 5 dit\u00eb n\u00eb jav\u00eb p\u00ebr t\u00eb marr\u00eb gjith\u00eb p\u00ebrfitimet e mundshme.<\/p>\n

…………………………………………………….
\nAutorja \u00ebsht\u00eb konsulent\u00eb p\u00ebr nutricion dhe dietologji: facebook.com\/nutricistedietologe<\/a><\/em><\/p>\n

\n

Tabela: Ushqimet te cilat duhet t`i z\u00ebvend\u00ebsojm\u00eb<\/strong><\/p>\n

Hani m\u00eb pak\u2026
\nZ\u00ebvend\u00ebsoni me …<\/strong><\/p>\n

Gjalp\u00eb, margarin\u00eb e fort\u00eb, vaj palme, vaj kokosi, yndyra t\u00eb dhjamit n\u00eb gatim
\nSasi modeste t\u00eb vajrave vegjetale – vajra t\u00eb ullirit ose lulediellit, vaj avokado, vaj misri
\ndhe ma an\u00eb t\u00eb p\u00ebrhapjes s\u00eb perimeve<\/p>\n

Mish me yndyr\u00eb, salsi\u00e7e, sallam, burger dhe produkte t\u00eb tjera t\u00eb mishit
\nPjes\u00eb t\u00eb mesme t\u00eb mishit me pak yndyr\u00eb, pul\u00eb pa l\u00ebkur\u00eb dhe t\u00eb gjitha llojet e peshqve – t\u00eb bardha dhe me vaj<\/p>\n

Patatina, pasta, \u00e7okollata, \u00ebmb\u00eblsira dhe biskota
\nArrore, fruta t\u00eb thata dhe t\u00eb fresk\u00ebta
\nQum\u00ebsht krem i plot\u00eb dhe prodhime t\u00eb qum\u00ebshtit
\nQum\u00ebsht dhe prodhime t\u00eb qum\u00ebshtit me pak yndyr\u00eb<\/p>\n

Supa me krem dhe salcat
\nSupa me perime dhe salcat e domates<\/p>\n

Pjekje – sidomos duke p\u00ebrdorur yndyr\u00eb t\u00eb fort\u00eb (margarin\u00eb, gjalp\u00eb)
\nZierje me avull, zgar\u00eb. N\u00eb rast t\u00eb pjekjes ose tiganisjes, p\u00ebrdorni sasi t\u00eb vogla t\u00eb vajit vegjetal, si: vaj luledielli ose vaj ulliri<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00eb nivele normale, kolesteroli luan rol jetik n\u00eb shum\u00eb funksione fiziologjike si: prodhimi i hormoneve steroide, vitamin\u00ebs D, formimin e membranave t\u00eb qelizave etj. AJSHE LEKA Kolesteroli i lart\u00eb \u00ebsht\u00eb nj\u00eb nd\u00ebr shkaktar\u00ebt kryesor t\u00eb s\u00ebmundjeve koronare, infarkteve dhe hemorragjive cerebrale. Kolesteroli i lart\u00eb \u00ebsht\u00eb hapi i par\u00eb drejt formimit t\u00eb pllak\u00ebs arteriale. Kjo \u00ebsht\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":29584,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-29583","post","type-post","status-publish","format-standard","has-post-thumbnail","category-artikuj"],"yoast_head":"\nSi ta ulim kolesterolin me an\u00eb t\u00eb ushqimit? - FJALA e LIR\u00cb<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Si ta ulim kolesterolin me an\u00eb t\u00eb ushqimit? - FJALA e LIR\u00cb\" \/>\n<meta property=\"og:description\" content=\"N\u00eb nivele normale, kolesteroli luan rol jetik n\u00eb shum\u00eb funksione fiziologjike si: prodhimi i hormoneve steroide, vitamin\u00ebs D, formimin e membranave t\u00eb qelizave etj. AJSHE LEKA Kolesteroli i lart\u00eb \u00ebsht\u00eb nj\u00eb nd\u00ebr shkaktar\u00ebt kryesor t\u00eb s\u00ebmundjeve koronare, infarkteve dhe hemorragjive cerebrale. Kolesteroli i lart\u00eb \u00ebsht\u00eb hapi i par\u00eb drejt formimit t\u00eb pllak\u00ebs arteriale. 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AJSHE LEKA Kolesteroli i lart\u00eb \u00ebsht\u00eb nj\u00eb nd\u00ebr shkaktar\u00ebt kryesor t\u00eb s\u00ebmundjeve koronare, infarkteve dhe hemorragjive cerebrale. Kolesteroli i lart\u00eb \u00ebsht\u00eb hapi i par\u00eb drejt formimit t\u00eb pllak\u00ebs arteriale. Kjo \u00ebsht\u00eb […]","og_url":"https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/","og_site_name":"FJALA e LIR\u00cb","article_publisher":"https:\/\/facebook.com\/fjala.info\/","article_author":"https:\/\/facebook.com\/shkoder.net\/","article_published_time":"2018-05-03T21:51:59+00:00","og_image":[{"width":350,"height":578,"url":"https:\/\/jehonashqiptare.al\/fjala\/wp-content\/uploads\/2018\/05\/ajshe_leka2.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_creator":"@https:\/\/twitter.com\/acokaj","twitter_site":"@acokaj","twitter_misc":{"Written by":"admin","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/#article","isPartOf":{"@id":"https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/"},"author":{"name":"admin","@id":"https:\/\/jehonashqiptare.al\/fjala\/#\/schema\/person\/9c9fccf4f6449d25e258607d9b4275cb"},"headline":"Si ta ulim kolesterolin me an\u00eb t\u00eb ushqimit?","datePublished":"2018-05-03T21:51:59+00:00","mainEntityOfPage":{"@id":"https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/"},"wordCount":750,"commentCount":0,"image":{"@id":"https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/#primaryimage"},"thumbnailUrl":"https:\/\/jehonashqiptare.al\/fjala\/wp-content\/uploads\/2018\/05\/ajshe_leka2.jpg","articleSection":["Artikuj"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/","url":"https:\/\/jehonashqiptare.al\/fjala\/si-ta-ulim-kolesterolin-me-ane-te-ushqimit\/","name":"Si ta ulim kolesterolin me an\u00eb t\u00eb ushqimit? 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