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<\/p>\n
Fibra \u00ebsht\u00eb nj\u00eb polisaharid kompleks q\u00eb kalon n\u00ebp\u00ebr traktin tret\u00ebs pa u zhytur apo shp\u00ebrb\u00ebr\u00eb nga trupi. Dallojm\u00eb fibrat e tretshme dhe t\u00eb patretshme.<\/p>\n
Fibra e pazgjidhshme formon mas\u00eb n\u00eb zorr\u00ebt. P\u00ebrb\u00ebhet nga linjina, hemiceluloza dhe celuloza, t\u00eb cilat nuk jan\u00eb burim energjie. Kjo p\u00ebrshpejton kalimin e ushqimit n\u00ebp\u00ebr zorr\u00ebt, rrit volumin e jasht\u00ebqitjes dhe leht\u00ebson nxjerrjen e tij. K\u00ebto efekte t\u00eb fibrave jan\u00eb jasht\u00ebzakonisht t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin e njeriut. Burimet e fibrave t\u00eb patretshme p\u00ebrfshijn\u00eb drith\u00ebrat, orizin kaf, drith\u00ebrat, patatet, bishtajat e fasules dhe karotat.<\/p>\n
Fibra e tretshme n\u00eb uj\u00eb ka aft\u00ebsin\u00eb t\u00eb thith\u00eb ujin dhe p\u00ebr k\u00ebt\u00eb arsye fermentohet n\u00eb traktin tret\u00ebs, k\u00ebshtu q\u00eb mund t\u00eb jet\u00eb nj\u00eb burim energjie. Ka nj\u00eb efekt pozitiv n\u00eb metabolizmin e sheqerit. Ky efekt p\u00ebrdoret si nj\u00eb ndihm\u00ebs p\u00ebr trajtimin e diabetit. T\u00eb gjitha format e fibrave t\u00eb tretshme n\u00eb uj\u00eb dallohen nga aft\u00ebsia e tyre p\u00ebr t\u00eb ulur n\u00eb m\u00ebnyr\u00eb efektive nivelet e kolesterolit.<\/p>\n
Burimi i fibrave t\u00eb tretshme jan\u00eb kryesisht frutat, d.m.th., bananet, moll\u00ebt dhe manaferrat si rrush pa fara, manaferrat dhe rrushi. Gjendet gjithashtu te alga deti, algat dhe k\u00ebrpudhat, duke p\u00ebrfshir\u00eb edhe k\u00ebrpudhat e famshme t\u00eb gocave deti.<\/p>\n
Nj\u00eb tjet\u00ebr veti e r\u00ebnd\u00ebsishme e fibrave \u00ebsht\u00eb pastrimi i zorr\u00ebve. Boll\u00ebku i tij n\u00eb diet\u00eb \u00ebsht\u00eb nj\u00eb parandalim adekuat i kancerit t\u00eb zorr\u00ebs s\u00eb trash\u00eb. P\u00ebrve\u00e7 k\u00ebsaj, duke hequr acidet biliare nga trupi, parandalon formimin e gur\u00ebve t\u00eb t\u00ebmthit. Gjithashtu ul nivelin e yndyrave dhe parandalon zhvillimin e ateroskleroz\u00ebs. Duke marr\u00eb fibra, sasia e kolesterolit “t\u00eb keq” n\u00eb gjak zvog\u00eblohet dhe niveli i kolesterolit “t\u00eb mir\u00eb” rritet.<\/p>\n
Fibrat jan\u00eb gjithashtu t\u00eb r\u00ebnd\u00ebsishme n\u00eb humbjen e pesh\u00ebs sepse reduktojn\u00eb marrjen e ushqimit dhe efikasitetin e energjis\u00eb. Fal\u00eb aft\u00ebsis\u00eb s\u00eb tij p\u00ebr t\u00eb rritur volumin dhe viskozitetin e shk\u00eblqyer, ndihmon n\u00eb rregullimin e ndjenj\u00ebs s\u00eb ngopjes. Pasi t\u00eb keni ngr\u00ebn\u00eb ushqime q\u00eb p\u00ebrmbajn\u00eb fibra, ndiheni t\u00eb ngopur p\u00ebr m\u00eb gjat\u00eb. Fibra ngadal\u00ebson zbrazjen e stomakut dhe parandalon mekanikisht enzimat t\u00eb hyjn\u00eb n\u00eb l\u00ebnd\u00ebt ushqyese. Fibrat parandalojn\u00eb ngr\u00ebnien e tep\u00ebrt duke rritur ndjenj\u00ebn e ngopjes. Marrja e p\u00ebrditshme e fibrave n\u00eb popullat\u00ebn ton\u00eb \u00ebsht\u00eb midis 15 dhe 18 g, megjithat\u00eb, doza ditore e rekomanduar e fibrave \u00ebsht\u00eb deri n\u00eb 30 g.<\/p>\n
Vegjetarian\u00ebt konsumojn\u00eb m\u00eb shum\u00eb fibra, por ata duhet t\u00eb kujtojn\u00eb se me konsumimin e tepruar afatgjat\u00eb t\u00eb fibrave, trupi ka nevoj\u00eb p\u00ebr nj\u00eb sasi t\u00eb shtuar t\u00eb mineraleve thelb\u00ebsore. Fibra lidh mineralet dhe kufizon thithjen dhe p\u00ebrdorimin e mjaftuesh\u00ebm t\u00eb tyre n\u00eb trup.<\/p>\n
Por konsumi i tep\u00ebrt i fibrave \u00ebsht\u00eb i panevojsh\u00ebm dhe mund t\u00eb jet\u00eb edhe kund\u00ebrproduktiv. Me doza t\u00eb m\u00ebdha ditore t\u00eb fibrave ulet aft\u00ebsia p\u00ebr t\u00eb p\u00ebrthithur kryesisht kalcium, magnez, natrium dhe kalium.<\/p>\n
(etiketatToTranslate)fib\u00ebr<\/p>\n","protected":false},"excerpt":{"rendered":"
\u00c7far\u00eb \u00ebsht\u00eb fibra dhe cila \u00ebsht\u00eb r\u00ebnd\u00ebsia e saj p\u00ebr trupin ton\u00eb? Fibra \u00ebsht\u00eb nj\u00eb polisaharid kompleks q\u00eb kalon n\u00ebp\u00ebr…<\/p>\n","protected":false},"author":1,"featured_media":12344,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[554],"class_list":["post-12343","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calivita","tag-blonnik"],"_links":{"self":[{"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/posts\/12343","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/comments?post=12343"}],"version-history":[{"count":0,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/posts\/12343\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/media\/12344"}],"wp:attachment":[{"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/media?parent=12343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/categories?post=12343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vitashop.info\/ks\/wp-json\/wp\/v2\/tags?post=12343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}