{"id":39926,"date":"2025-01-08T20:52:07","date_gmt":"2025-01-08T20:52:07","guid":{"rendered":"https:\/\/radiojehona.com\/?p=39926"},"modified":"2025-01-08T20:52:08","modified_gmt":"2025-01-08T20:52:08","slug":"proteina-qe-duhet-konsumuar-per-ta-ulur-kolesterolin","status":"publish","type":"post","link":"https:\/\/radiojehona.mk\/?p=39926","title":{"rendered":"Proteina q\u00eb duhet konsumuar p\u00ebr ta ulur kolesterolin"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Kur b\u00ebhet fjal\u00eb p\u00ebr menaxhimin e kolesterolit, ushqimet mund t\u00eb luajn\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm. Por ekziston nj\u00eb ushqim i pasur me protein\u00eb q\u00eb shquhet p\u00ebr uljen e nivelit t\u00eb yndyr\u00ebs s\u00eb d\u00ebmshme n\u00eb organiz\u00ebm apo kolesterolit. B\u00ebhet fjal\u00eb p\u00ebr arr\u00ebn.<\/p>\n\n\n\n

Arra \u00ebsht\u00eb shum\u00eb e dobishme dhe hulumtimet kan\u00eb treguar se konsumimi i rreth 28 deri 56 gram\u00eb arra \u00e7do dit\u00eb p\u00ebr dy vjet ka ulur yndyr\u00ebn n\u00eb gjak dhe kolesterolin e keq q\u00eb njihet si LDL me rreth 4%.<\/p>\n\n\n\n

\u201cNivelet e larta t\u00eb kolesterolit LDL, i njohur si i keq, mund t\u00eb shkaktojn\u00eb grumbullim pllakash n\u00eb arterie, duke rritur rrezikun p\u00ebr s\u00ebmundje t\u00eb zemr\u00ebs dhe goditje n\u00eb tru\u201d, ka th\u00ebn\u00eb dietologia Wendy Bazilian, raporton  Eating Well.<\/a><\/p>\n\n\n\n

Ajo ka cekur se HDL, i ashtuquajturi \u201ckolesterol i mir\u00eb\u201d, ndihmon n\u00eb largimin e yndyrave t\u00eb d\u00ebmshme nga gjaku. E krahasoi at\u00eb me kamion\u00ebt e plehrave q\u00eb qarkullojn\u00eb dhe e kthejn\u00eb p\u00ebr eliminim.<\/p>\n\n\n\n

Si ndihmon arra n\u00eb p\u00ebrmir\u00ebsimin e kolesterolit?<\/strong><\/p>\n\n\n\n

P\u00ebr dekada, studimet kan\u00eb treguar se arroret n\u00eb p\u00ebrgjith\u00ebsi, duke p\u00ebrfshir\u00eb arrat, mund t\u00eb ndihmojn\u00eb n\u00eb promovimin e niveleve t\u00eb sh\u00ebndetshme t\u00eb kolesterolit. E gjith\u00eb kjo ka filluar n\u00eb vitin 1993, kur nj\u00eb studim nga Universiteti Loma Linda e vendosi ve\u00e7an\u00ebrisht arr\u00ebn, n\u00eb hart\u00ebn e ushqimeve t\u00eb sh\u00ebndetshme.<\/p>\n\n\n\n

\u201cQ\u00eb nga ajo koh\u00eb, studime t\u00eb shumta kan\u00eb konfirmuar nj\u00eb gam\u00eb t\u00eb gjer\u00eb p\u00ebrfitimesh sh\u00ebndet\u00ebsore nga arrat\u201d, ka treguar Bazilian.<\/p>\n\n\n\n

Pse jan\u00eb arrat kaq t\u00eb ve\u00e7anta n\u00eb luft\u00ebn kund\u00ebr kolesterolit t\u00eb lart\u00eb?<\/strong><\/p>\n\n\n\n

Nuk \u00ebsht\u00eb vet\u00ebm nj\u00eb apo dy l\u00ebnd\u00eb ushqyese q\u00eb e b\u00ebjn\u00eb arr\u00ebn nj\u00eb zgjedhje t\u00eb shk\u00eblqyer p\u00ebr diet\u00ebn e uljes s\u00eb kolesterolit. E gjith\u00eb pakoja e tyre ushqyese e b\u00ebn at\u00eb nj\u00eb arm\u00eb t\u00eb fuqishme.
Ja disa m\u00ebnyra t\u00eb ve\u00e7anta se si arrat mund ta p\u00ebrmir\u00ebsojn\u00eb kolesterolin:<\/p>\n\n\n\n

Burim i fibrave<\/strong><\/p>\n\n\n\n

\u201cFibrat q\u00eb p\u00ebrmban arra ndihmojn\u00eb n\u00eb uljen e niveleve t\u00eb kolesterolit, duke u lidhur me kolesterolin n\u00eb sistemin tret\u00ebs dhe duke ndihmuar n\u00eb eliminimin e tij\u201d, ka th\u00ebn\u00eb dietologia Samantha DeVito.<\/p>\n\n\n\n

T\u00eb pasura me yndyra t\u00eb sh\u00ebndetshme<\/strong><\/p>\n\n\n\n

Arrat jan\u00eb t\u00eb mbushura me dy lloje yndyrash t\u00eb sh\u00ebndetshme p\u00ebr zemr\u00ebn. E para \u00ebsht\u00eb acid alfalinoleik (ALA), yndyr\u00eb q\u00eb luan nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb tretjen e lipideve duke ndihmuar n\u00eb heqjen e kolesterolit LDL nga trupi.<\/p>\n\n\n\n

T\u00eb pasura me antioksidant\u00eb<\/strong><\/p>\n\n\n\n

Arrat jan\u00eb t\u00eb pasura me polifenole, komponime bimore q\u00eb jan\u00eb t\u00eb lidhura me p\u00ebrmir\u00ebsimin e sh\u00ebndetit t\u00eb zemr\u00ebs. Polifenol\u00ebt jan\u00eb antioksidant\u00eb q\u00eb ndihmojn\u00eb n\u00eb neutralizimin e radikaleve t\u00eb d\u00ebmshme, duke reduktuar stresin oksidativ, i cili mund t\u2019i d\u00ebmtoj\u00eb qelizat dhe indet. Ato gjithashtu ndihmojn\u00eb n\u00eb luftimin e inflamacionit, shkaktar i shum\u00eb s\u00ebmundjeve kronike, p\u00ebrfshir\u00eb ato kardiovaskulare.<\/p>\n\n\n\n

Mb\u00ebshtetje p\u00ebr sh\u00ebndetin e zorr\u00ebve<\/strong><\/p>\n\n\n\n

Arra ka ndikim pozitiv n\u00eb sh\u00ebndetin e zorr\u00ebve duke promovuar rritjen e baktereve t\u00eb dobishme. K\u00ebto mikrobe luajn\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb ruajtjen e sh\u00ebndetit t\u00eb p\u00ebrgjithsh\u00ebm duke ndihmuar n\u00eb tretje dhe p\u00ebrmir\u00ebsimin e sistemit imunitar. Hulumtimet sugjerojn\u00eb se komponent\u00ebt bioaktiv\u00eb n\u00eb arra ofrojn\u00eb mjedis t\u00eb favorsh\u00ebm p\u00ebr t\u00eb ndihmuar bakteret e mira t\u00eb zorr\u00ebve.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kur bëhet fjalë për menaxhimin e kolesterolit, ushqimet mund të luajnë rol të rëndësishëm. Por ekziston një ushqim i pasur me proteinë që shquhet për uljen e nivelit të yndyrës së dëmshme në organizëm apo kolesterolit. Bëhet fjalë për arrën. Arra është shumë e dobishme dhe hulumtimet kanë treguar se konsumimi i rreth 28 deri […]<\/p>\n","protected":false},"author":2,"featured_media":39927,"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-39926","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\/39926","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=39926"}],"version-history":[{"count":1,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/39926\/revisions"}],"predecessor-version":[{"id":39928,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/posts\/39926\/revisions\/39928"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=\/wp\/v2\/media\/39927"}],"wp:attachment":[{"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=39926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=39926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiojehona.mk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=39926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}