{"id":1270,"date":"2026-04-20T20:02:00","date_gmt":"2026-04-20T18:02:00","guid":{"rendered":"https:\/\/infoshqip.al\/?p=1270"},"modified":"2026-04-20T20:02:01","modified_gmt":"2026-04-20T18:02:01","slug":"arrat-superushqimi-qe-mund-te-ule-kolesterolin-dhe-te-kontrolloje-urine","status":"publish","type":"post","link":"https:\/\/infoshqip.al\/?p=1270","title":{"rendered":"Arrat: \u201cSuperushqimi\u201d q\u00eb mund t\u00eb ul\u00eb kolesterolin dhe t\u00eb kontrolloj\u00eb urin\u00eb"},"content":{"rendered":"<div><p><img width=\"811\" height=\"545\" src=\"https:\/\/ class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"\" decoding=\"async\" loading=\"lazy\" srcset=\"https:\/\/ 811w, https:\/\/ 446w, https:\/\/ 768w, https:\/\/ 184w\" sizes=\"auto, (max-width: 811px) 100vw, 811px<\/p>\n<p><strong>Arrat shpesh mbeten n\u00eb hije p\u00ebrball\u00eb frutave t\u00eb tjera t\u00eb thata m\u00eb \u201ctrend\u201d, por nj\u00eb grusht i vog\u00ebl n\u00eb dit\u00eb mund t\u00eb sjell\u00eb p\u00ebrfitime t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin.<\/strong><\/p> <p>T\u00eb pasura me acide yndyrore omega-3, k\u00ebto fruta n\u00eb form\u00eb truri konsiderohen ve\u00e7an\u00ebrisht t\u00eb vlefshme p\u00ebr sh\u00ebndetin e zemr\u00ebs, trurit dhe syve. Sipas nutricionist\u00ebve, ato ndihmojn\u00eb n\u00eb uljen e tensionit t\u00eb gjakut, p\u00ebrmir\u00ebsimin e qarkullimit dhe mund t\u00eb ken\u00eb rol mb\u00ebshtet\u00ebs edhe n\u00eb menaxhimin e ankthit dhe depresionit.<\/p> <p>\u201cMe arrat mjafton pak p\u00ebr t\u00eb b\u00ebr\u00eb shum\u00eb,\u201d shpjegon nutricionistja Jen Walpole. \u201cAto jan\u00eb t\u00eb pasura me yndyra t\u00eb sh\u00ebndetshme, fibra dhe proteina, \u00e7ka i b\u00ebn shum\u00eb t\u00eb ngopshme.\u201d<\/p> <p><strong>Si ndikojn\u00eb arrat n\u00eb organiz\u00ebm?<\/strong><\/p> <p>Nj\u00eb porcion prej rreth 28 gram\u00ebsh arrash p\u00ebrmban af\u00ebrsisht 180\u2013200 kalori dhe rreth 18 gram yndyr\u00eb, pjesa m\u00eb e madhe e s\u00eb cil\u00ebs \u00ebsht\u00eb yndyr\u00eb e pangopur, e konsideruar e dobishme p\u00ebr organizmin.<\/p> <p>Ato jan\u00eb ve\u00e7an\u00ebrisht t\u00eb pasura me acidin alfa-linolenik (ALA), nj\u00eb form\u00eb e omega-3 q\u00eb zakonisht gjendet te peshku i yndyrsh\u00ebm dhe q\u00eb luan rol n\u00eb sh\u00ebndetin qelizor, rregullimin e sheqerit n\u00eb gjak dhe funksionin nervor.<\/p> <p>\u201cOmega-3 \u00ebsht\u00eb nj\u00eb acid yndyror esencial q\u00eb duhet ta marrim p\u00ebrmes ushqimit, pasi trupi nuk e prodhon vet\u00eb,\u201d thot\u00eb Walpole. \u201cAi ndihmon n\u00eb reduktimin e inflamacionit dhe mb\u00ebshtet zemr\u00ebn, trurin, hormonet dhe fertilitetin.\u201d<\/p> <p>P\u00ebrve\u00e7 k\u00ebsaj, studime t\u00eb ndryshme kan\u00eb treguar se konsumimi i p\u00ebrditsh\u00ebm i arrave mund t\u00eb ul\u00eb kolesterolin total dhe at\u00eb \u201ct\u00eb keq\u201d (LDL), duke kontribuar n\u00eb p\u00ebrmir\u00ebsimin e sh\u00ebndetit kardiovaskular.<\/p> <p>Arrat p\u00ebrmbajn\u00eb gjithashtu vitamin\u00eb E, magnez dhe polifenole \u2013 antioksidant\u00eb q\u00eb ndihmojn\u00eb n\u00eb reduktimin e stresit oksidativ dhe inflamacionit n\u00eb trup.<\/p> <p><strong>\u00c7far\u00eb thot\u00eb shkenca?<\/strong><\/p> <p>Hulumtime t\u00eb publikuara n\u00eb revista mjek\u00ebsore kan\u00eb treguar se konsumimi i rregullt i arrave p\u00ebrmir\u00ebson profilin e yndyrnave n\u00eb gjak dhe mund t\u00eb ul\u00eb rrezikun p\u00ebr s\u00ebmundje t\u00eb zemr\u00ebs. Studime t\u00eb m\u00ebdha, p\u00ebrfshir\u00eb edhe k\u00ebrkime mbi plakjen e sh\u00ebndetshme, kan\u00eb v\u00ebrejtur p\u00ebrmir\u00ebsime n\u00eb treguesit metabolik\u00eb te personat q\u00eb konsumojn\u00eb rregullisht arra.<\/p> <p>Nd\u00ebrkoh\u00eb, disa t\u00eb dh\u00ebna sugjerojn\u00eb edhe p\u00ebrfitime p\u00ebr funksionin njoh\u00ebs dhe mbrojtjen e trurit nga plakja, megjith\u00ebse ekspert\u00ebt theksojn\u00eb se provat ende nuk jan\u00eb p\u00ebrfundimtare.<\/p> <p><strong>A ndihmojn\u00eb arrat n\u00eb kontrollin e pesh\u00ebs?<\/strong><\/p> <p>Fal\u00eb kombinimit t\u00eb fibrave, yndyrave t\u00eb sh\u00ebndetshme dhe proteinave, arrat ndihmojn\u00eb n\u00eb ndjenj\u00ebn e ngopjes p\u00ebr nj\u00eb koh\u00eb m\u00eb t\u00eb gjat\u00eb, duke reduktuar nevoj\u00ebn p\u00ebr snack-e t\u00eb shpeshta.<\/p> <p>\u201cYndyrnat e sh\u00ebndetshme ndihmojn\u00eb n\u00eb stabilizimin e sheqerit n\u00eb gjak dhe kontrollin e oreksit,\u201d thot\u00eb Walpole. \u201cKjo mund t\u00eb ndikoj\u00eb edhe n\u00eb uljen e d\u00ebshir\u00ebs p\u00ebr ushqime t\u00eb \u00ebmbla.\u201d<\/p> <p><strong>Kujdes me teprin\u00eb<\/strong><\/p> <p>Megjith\u00ebse t\u00eb sh\u00ebndetshme, arrat duhen konsumuar me mas\u00eb. P\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb lart\u00eb kalorike, teprimi mund t\u00eb ndikoj\u00eb n\u00eb shtimin n\u00eb pesh\u00eb.<\/p> <p>Ato jan\u00eb gjithashtu nj\u00eb alergjen i njohur, ndaj personat q\u00eb nuk i kan\u00eb konsumuar m\u00eb par\u00eb duhet t\u00eb tregojn\u00eb kujdes. N\u00eb raste t\u00eb ve\u00e7anta, konsumimi i lart\u00eb mund t\u00eb shkaktoj\u00eb edhe shqet\u00ebsime n\u00eb tretje.<\/p> <p>Gjithashtu, personat q\u00eb marrin medikamente p\u00ebr hollimin e gjakut duhet t\u00eb konsultohen me mjekun p\u00ebrpara se t\u00eb rrisin ndjesh\u00ebm konsumin e tyre.<\/p> <p><strong>Si konsumohen m\u00eb mir\u00eb?<\/strong><\/p> <p>Arrat jan\u00eb shum\u00eb t\u00eb lehta p\u00ebr t\u2019u p\u00ebrfshir\u00eb n\u00eb diet\u00ebn e p\u00ebrditshme. Ato mund t\u00eb shtohen n\u00eb sallata, drith\u00ebra, kos, t\u00ebrsh\u00ebr\u00eb apo edhe n\u00eb \u00ebmb\u00eblsira si buka me banane.<\/p> <p>Sipas ekspert\u00ebve, kombinimi i tyre me fruta t\u00eb fresk\u00ebta, perime apo ushqime t\u00eb pasura me proteina rrit vler\u00ebn ushqyese t\u00eb vakteve dhe ndihmon n\u00eb kontrollin e oreksit gjat\u00eb dit\u00ebs. \/GazetaExpress\/<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1270","post","type-post","status-publish","format-standard","hentry","category-lajme"],"_links":{"self":[{"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/posts\/1270","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/infoshqip.al\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1270"}],"version-history":[{"count":2,"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/posts\/1270\/revisions"}],"predecessor-version":[{"id":1272,"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/posts\/1270\/revisions\/1272"}],"wp:attachment":[{"href":"https:\/\/infoshqip.al\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1270"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/infoshqip.al\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1270"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/infoshqip.al\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1270"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}