{"id":37786,"date":"2024-11-23T13:50:01","date_gmt":"2024-11-23T13:50:01","guid":{"rendered":"https:\/\/radiojehona.com\/?p=37786"},"modified":"2024-11-23T13:50:01","modified_gmt":"2024-11-23T13:50:01","slug":"nese-jeni-mbi-50-vjec-duhet-ti-hani-keto-ushqime-cdo-dite","status":"publish","type":"post","link":"https:\/\/radiojehona.mk\/?p=37786","title":{"rendered":"N\u00ebse jeni mbi 50 vje\u00e7, duhet t\u2019i hani k\u00ebto ushqime \u00e7do dit\u00eb"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

\u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb mbani mend se plakja \u00ebsht\u00eb e pashmangshme, por trupi juaj do t\u2019i p\u00ebrgjigjet mir\u00eb zakoneve t\u00eb sh\u00ebndetshme kur t\u00eb jeni 45, 50 ose m\u00eb shum\u00eb. Kjo do t\u00eb ndihmoj\u00eb n\u00eb ruajtjen e sh\u00ebndetit t\u00eb zemr\u00ebs dhe mbrojtjen nga s\u00ebmundjet.<\/strong><\/p>\n\n\n\n

Hani ushqime t\u00eb pasura me fibra<\/p>\n\n\n\n

Marrja e sasis\u00eb s\u00eb duhur t\u00eb fibrave dietike n\u00eb diet\u00ebn tuaj ditore mund t\u00eb ndihmoj\u00eb n\u00eb uljen e rrezikut t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs, diabetit t\u00eb tipit 2 dhe presionit t\u00eb lart\u00eb t\u00eb gjakut.<\/p>\n\n\n\n

Fibra luan nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb kontrollin e pesh\u00ebs dhe zvog\u00eblon rrezikun e s\u00ebmundjeve t\u00eb lidhura me mosh\u00ebn. Vlen t\u00eb p\u00ebrpiqeni t\u00eb p\u00ebrfshini m\u00eb shum\u00eb drith\u00ebra, k\u00ebrpudha, perime dhe fruta n\u00eb diet\u00ebn tuaj t\u00eb p\u00ebrditshme.<\/p>\n\n\n\n

P\u00ebr t\u00eb luftuar humbjen e mas\u00ebs muskulore t\u00eb shkaktuar nga plakja, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb merrni mjaftuesh\u00ebm proteina. \u00cbsht\u00eb efikas kombinimi i nj\u00eb diete t\u00eb pasur me proteina me aktivitete fizike. Kjo ndihmon n\u00eb ruajtjen e rritjes s\u00eb sh\u00ebndetshme t\u00eb muskujve gjat\u00eb plakjes.<\/p>\n\n\n\n

P\u00ebrqendrohuni te burimet pa yndyr\u00eb si vez\u00ebt, arrat dhe kosi grek.<\/p>\n\n\n\n

Yndyrna t\u00eb sh\u00ebndetshme<\/strong><\/p>\n\n\n\n

Rreziku i s\u00ebmundjeve kardiovaskulare mund t\u00eb rritet midis mosh\u00ebs 45 dhe 55 vje\u00e7. Prandaj, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb p\u00ebrqendroheni n\u00eb sh\u00ebndetin e zemr\u00ebs.<\/p>\n\n\n\n

Nj\u00eb nga m\u00ebnyrat kryesore \u00ebsht\u00eb p\u00ebrfshirja e yndyrave t\u00eb sh\u00ebndetshme n\u00eb diet\u00ebn tuaj. Kjo mund t\u00eb ndihmoj\u00eb n\u00eb uljen e rrezikut t\u00eb s\u00ebmundjeve koronare t\u00eb zemr\u00ebs. Acidet yndyrore omega-3 q\u00eb gjenden n\u00eb peshk, arra, avokado dhe disa vajra mund t\u00eb ndihmojn\u00eb n\u00eb uljen e rrezikut t\u00eb hipertensionit. Rekomandohet t\u00eb merrni suplemente omega-3.<\/p>\n\n\n\n

M\u00eb shum\u00eb ushqime me baz\u00eb bimore<\/strong><\/p>\n\n\n\n

Shtimi i m\u00eb shum\u00eb ushqimeve me baz\u00eb bimore n\u00eb menun\u00eb tuaj ditore mund t\u00eb ngadal\u00ebsoj\u00eb procesin e plakjes.<\/p>\n\n\n\n

Komponimet q\u00eb gjenden n\u00eb shum\u00eb ushqime t\u00eb p\u00ebrpunuara dhe produkte shtazore, si mishi i kuq i p\u00ebrpunuar (proshut\u00eb, salsi\u00e7e, etj.), shpesh lidhen me s\u00ebmundjet e zemr\u00ebs, obezitetin, diabetin dhe hipertensionin.<\/p>\n\n\n\n

Megjithat\u00eb, ushqimet e pasura me p\u00ebrb\u00ebr\u00ebs me baz\u00eb bimore mund t\u00eb ndihmojn\u00eb n\u00eb rritjen e jet\u00ebgjat\u00ebsis\u00eb. \u00cbsht\u00eb v\u00ebrtetuar gjithashtu se nj\u00eb diet\u00eb me baz\u00eb bimore mund t\u00eb luaj\u00eb nj\u00eb rol n\u00eb ngadal\u00ebsimin e plakjes s\u00eb l\u00ebkur\u00ebs.<\/p>\n","protected":false},"excerpt":{"rendered":"

Është e rëndësishme të mbani mend se plakja është e pashmangshme, por trupi juaj do t’i përgjigjet mirë zakoneve të shëndetshme kur të jeni 45, 50 ose më shumë. Kjo do të ndihmojë në ruajtjen e shëndetit të zemrës dhe mbrojtjen nga sëmundjet. Hani ushqime të pasura me fibra Marrja e sasisë së duhur të […]<\/p>\n","protected":false},"author":2,"featured_media":37787,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[572],"tags":[],"class_list":["post-37786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendeti"],"_links":{"self":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/37786","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=37786"}],"version-history":[{"count":1,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/37786\/revisions"}],"predecessor-version":[{"id":37788,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/37786\/revisions\/37788"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/media\/37787"}],"wp:attachment":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=37786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=37786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=37786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}