{"id":29793,"date":"2018-05-10T14:14:08","date_gmt":"2018-05-10T13:14:08","guid":{"rendered":"http:\/\/www.fjala.info\/?p=29793"},"modified":"2018-05-10T14:44:05","modified_gmt":"2018-05-10T13:44:05","slug":"si-ta-forcojme-imunitetin-me-ane-te-ushqimit","status":"publish","type":"post","link":"https:\/\/jehonashqiptare.al\/fjala\/si-ta-forcojme-imunitetin-me-ane-te-ushqimit\/","title":{"rendered":"Si ta forcojm\u00eb imunitetin me an\u00eb t\u00eb ushqimit?"},"content":{"rendered":"

Sistemi imunitar luan rol shum\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb mbrojtjen e trupit ton\u00eb nga \u00e7do agjent i huaj. P\u00ebr rritjen e sistemit imunitar, p\u00ebrpos higjien\u00ebs s\u00eb mir\u00eb, jan\u00eb t\u00eb domosdoshme nj\u00eb diet\u00eb e mir\u00eb, aktivitetet fizike, braktisja e duhanit dhe alkoolit<\/strong>, sikurse duhet t\u00eb b\u00ebni nj\u00eb gjum\u00eb t\u00eb mir\u00eb nat\u00ebn dhe ta menaxhoni si duhet stresin.<\/em><\/p><\/blockquote>\n

AJSHE LEKA<\/strong>
\nGj\u00ebja m\u00eb e r\u00ebnd\u00ebsishme q\u00eb mund t\u00eb b\u00ebjm\u00eb p\u00ebr t\u00eb siguruar nj\u00eb imunitet sa m\u00eb t\u00eb fort\u00eb, \u00ebsht\u00eb t\u00eb fillojm\u00eb me zorr\u00ebt – aty ku strehohet v\u00ebrtet sistemi imunitar. Duke forcuar sh\u00ebndetin e zorr\u00ebve, ne kemi shum\u00eb m\u00eb pak gjasa t\u00eb s\u00ebmuremi, t\u00eb kemi alergji dhe t\u00eb zhvillojm\u00eb s\u00ebmundje autoimune.<\/p>\n

N\u00eb k\u00ebt\u00eb rast marrja e probiotik\u00ebve p\u00ebrmes ushqimit, do t\u00eb ishte e mir\u00ebseardhur. Probiotik\u00ebt mund t\u00eb nxisin n\u00eb m\u00ebnyr\u00eb shum\u00eb pozitive sistemin imunitar.<\/p>\n

Ushqimet q\u00eb ofrojn\u00eb baktere t\u00eb mira apo miq\u00ebsore, t\u00eb domosdoshme p\u00ebr aparatin tret\u00ebs, jan\u00eb ushqimet e fermentuara: kosi, turshit\u00eb e ndryshme, kefiri, lakra turshi, djathi i but\u00eb etj. Shumica e probiotik\u00ebve duhet t\u00eb mbahen n\u00eb frigorifer, p\u00ebr t\u00eb zgjatur afatin e tyre.<\/p>\n

Ushqimi i sh\u00ebndetsh\u00ebm luan nj\u00eb rol t\u00eb madh n\u00eb forcimin e sistemit imunitar dhe kjo varet nga nj\u00eb p\u00ebrzierje e balancuar e vitaminave dhe mineraleve. Me disa p\u00ebrjashtime, \u00ebsht\u00eb m\u00eb mir\u00eb q\u00eb t\u00eb merrni vitaminat dhe mineralet te cilat nevojiten nga ushqimi juaj, sesa n\u00eb form\u00eb pilule.<\/p>\n

Vitamina C<\/strong>
\nEkziston nj\u00eb lidhje e fort\u00eb e vitamin\u00ebs C me sistemin imunitar. Ushqimet e pasura me vitamin\u00eb C jan\u00eb: portokajt\u00eb dhe agrumet e tjera, domatet, spinaqi, brokoli, asparag\u00ebt, papaja, kivi, frutat e malit, lakra e Brukselit, specat e verdhe dhe t\u00eb kuq. Edhe luleshtrydhet jan\u00eb gjithashtu burime t\u00eb shk\u00eblqyera<\/em>. N\u00eb fakt, vitamina C gjendet n\u00eb kaq shum\u00eb ushqime sa q\u00eb shumica e njer\u00ebzve nuk kan\u00eb nevoj\u00eb t\u00eb marrin shtesa, p\u00ebrve\u00e7 n\u00ebse mjeku e k\u00ebshillon k\u00ebt\u00eb.<\/p>\n

Vitamina E<\/strong>
\nAshtu si vitamina C, edhe vitamina E mund t\u00eb jet\u00eb nj\u00eb antioksidant i fuqish\u00ebm q\u00eb ndihmon trupin tuaj t\u00eb luftoj\u00eb kund\u00ebr infeksionit. Vitamina E \u00ebsht\u00eb shum\u00eb e p\u00ebrhapur n\u00eb natyr\u00eb, n\u00eb ve\u00e7anti n\u00eb bot\u00ebn bimore: drith\u00ebra integrale, filizat e grurit, soja, lakra e kuqe, brokulli, perimet me gjethe t\u00eb gjelbra, spinaqi, gruri integral, vez\u00ebt dhe vajrat bimor\u00eb – jan\u00eb burimet m\u00eb t\u00eb mira t\u00eb vitamin\u00ebs E<\/em>. Mishi e p\u00ebrmban vet\u00ebm k\u00ebt\u00eb vitamin\u00eb n\u00eb sasi t\u00eb pa konsiderueshme. Gjendet edhe n\u00eb disa fruta, si mani, kajsia, avokado dhe te bajamet e arrat. N\u00eb sasi t\u00eb vogla gjendet edhe n\u00eb produktet e qum\u00ebshtit.<\/p>\n

Vitamina B6<\/strong>
\nKjo vitamin\u00eb e r\u00ebnd\u00ebsishme \u00ebsht\u00eb pjes\u00eb e rreth 200 reaksioneve biokimike n\u00eb trupin tuaj. Ushqimet e larta me vitamin\u00eb B6 p\u00ebrfshijn\u00eb: bananet, buka integrale, m\u00ebl\u00e7ia e vi\u00e7it, peshku, shpend\u00ebt, thjerr\u00ebzat, spinaqi, patatet<\/em> etj.<\/p>\n

Vitamina A<\/strong>
\nKa nj\u00eb efekt antioksidant q\u00eb ndihmon n\u00eb forcimin e sistemit imunitar ndaj infeksionit. Burime t\u00eb vitamin\u00ebs A jan\u00eb: vaji i peshkut, m\u00ebl\u00e7ia, karota, perimet e gjelbra dhe t\u00eb verdha me gjethe, vez\u00ebt, qum\u00ebshti dhe produktet e qum\u00ebshtit, gjalpi, frutat e verdha<\/em>.<\/p>\n

Vitamina D<\/strong>
\nSi\u00e7 u p\u00ebrmend m\u00eb sip\u00ebr, \u00ebsht\u00eb mir\u00eb q\u00eb shumic\u00ebn e vitaminave t’i merrni nga ushqimet, por vitamina D mund t\u00eb jet\u00eb p\u00ebrjashtim nga kjo rregull. Burime t\u00eb vitamin\u00ebs D jan\u00eb: mishi i peshkut dhe vaji, qum\u00ebshti, vajrat, djathi, gjalpi, e verdha e vez\u00ebs, k\u00ebrpudhat, tharmi, m\u00ebl\u00e7ia<\/em>. Vitamina D gjendet edhe n\u00eb disa bim\u00eb: avokado, banane, kakao, filizat e grurit dhe ushqime t\u00eb fortifikuara si qum\u00ebsht, l\u00ebng portokalli dhe drith\u00ebra<\/em>.<\/p>\n

Me kombinimin e ushqimit me ndonj\u00eb shtes\u00eb t\u00eb vitamin\u00ebs D dhe ekspozimit n\u00eb diell, mund t\u00eb k\u00ebnaqen nevojat ditore t\u00eb organizmit p\u00ebr k\u00ebt\u00eb vitamin\u00eb, por shum\u00eb njer\u00ebz e kan\u00eb t\u00eb v\u00ebshtir\u00eb absorbimin e vitamin\u00ebs D nga ushqimi, k\u00ebshtu q\u00eb n\u00ebse keni nj\u00eb mang\u00ebsi t\u00eb vitamin\u00ebs D, duhet t\u00eb bisedoni me mjekun tuaj p\u00ebr shtesat q\u00eb duhet t’i b\u00ebni me k\u00ebt\u00eb vitamin\u00eb.<\/p>\n

Folatet dhe acidi folik<\/strong>
\nFolatet jan\u00eb forma natyrale dhe acidi folik \u00ebsht\u00eb forma sintetike, shpesh e shtuar n\u00eb ushqime p\u00ebr shkak t\u00eb p\u00ebrfitimeve sh\u00ebndet\u00ebsore. Acidi folik dhe folatet jan\u00eb vitamina t\u00eb grupit B, t\u00eb quajtura dhe si B9. P\u00ebr t\u00eb marr\u00eb m\u00eb shum\u00eb folate, shtoni m\u00eb shum\u00eb fasule, thjerr\u00ebza dhe bizele n\u00eb menyn\u00eb tuaj, n\u00eb baza t\u00eb rregullta, si dhe perimet jeshile me gjethe<\/em>. Ju gjithashtu mund t\u00eb merrni acid folik n\u00eb ushqime t\u00eb fortifikuara (kontrolloni etiket\u00ebn) si buka, pasta, orizi, limoni, portokalli, banania, pjepri, m\u00ebl\u00e7ia, patatet me l\u00ebvore, panxhari<\/em> etj.<\/p>\n

Hekuri<\/strong>
\nP\u00ebrpos q\u00eb \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm dhe i domosdosh\u00ebm p\u00ebr t\u00eb mbajtur n\u00eb jet\u00eb organizmin ton\u00eb, ai kujdeset dhe p\u00ebr rritjen e sistemit imunitar. Ushqimet q\u00eb p\u00ebrmbajn\u00eb hekur jan\u00eb: m\u00ebl\u00e7ia, veshkat, zemra, frutat e thata, mishi i kuq, vez\u00ebt, midhjet, perimet e gjelbra, fasulet, lakra, spinaqi, thjerr\u00ebzat, rrepkat, kajsia, pjeshkat, kumbullat<\/em> etj.<\/p>\n

Seleni<\/strong>
\nSeleni duket se ka nj\u00eb efekt t\u00eb fuqish\u00ebm n\u00eb sistemin imunitar. Seleni \u00ebsht\u00eb elementi i vet\u00ebm metalik q\u00eb e mban njeriun t\u00eb ri, t\u00eb sh\u00ebndetsh\u00ebm e t\u00eb fort\u00eb. Ushqimet q\u00eb p\u00ebrmbajn\u00eb selen jan\u00eb: mishi, peshku, drith\u00ebrat, perimet, domatet, lakrat, hudhrat, qepet, ushqimet e detit<\/em>.<\/p>\n

Zinku<\/strong>
\nMeqen\u00ebse ndihmon n\u00eb formimin e limfociteve T<\/em>, zinku luan nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb sistemin imunitar. Zinkun mund ta gjejm\u00eb tek mishi i vi\u00e7it pa yndyr\u00eb, peshku, gaforret, arrat, drith\u00ebrat, mishi i shpend\u00ebve, bananet, avokado, lulelakra, kastravec\u00ebt, patatet, spinaqi dhe produktet e payndyrshme qum\u00ebshtore<\/em> etj.<\/p>\n

………………………………………………<\/p>\n

Autorja \u00ebsht\u00eb konsulent\u00eb p\u00ebr nutricion dhe dietologji: facebook.com\/nutricistedietologe<\/a><\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Sistemi imunitar luan rol shum\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb mbrojtjen e trupit ton\u00eb nga \u00e7do agjent i huaj. P\u00ebr rritjen e sistemit imunitar, p\u00ebrpos higjien\u00ebs s\u00eb mir\u00eb, jan\u00eb t\u00eb domosdoshme nj\u00eb diet\u00eb e mir\u00eb, aktivitetet fizike, braktisja e duhanit dhe alkoolit, sikurse duhet t\u00eb b\u00ebni nj\u00eb gjum\u00eb t\u00eb mir\u00eb nat\u00ebn dhe ta menaxhoni si duhet stresin. […]<\/p>\n","protected":false},"author":1,"featured_media":29794,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-29793","post","type-post","status-publish","format-standard","has-post-thumbnail","category-artikuj"],"yoast_head":"\nSi ta forcojm\u00eb imunitetin 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-forcojme-imunitetin-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 forcojm\u00eb imunitetin me an\u00eb t\u00eb ushqimit? - FJALA e LIR\u00cb\" \/>\n<meta property=\"og:description\" content=\"Sistemi imunitar luan rol shum\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb mbrojtjen e trupit ton\u00eb nga \u00e7do agjent i huaj. 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