{"id":46707,"date":"2022-05-21T09:16:52","date_gmt":"2022-05-21T07:16:52","guid":{"rendered":"https:\/\/jugulajm.net\/?p=46707"},"modified":"2022-05-21T09:16:52","modified_gmt":"2022-05-21T07:16:52","slug":"ushqimi-zbuloni-se-cfare-duhet-te-hani-sipas-moshes","status":"publish","type":"post","link":"https:\/\/jugulajm.net\/?p=46707","title":{"rendered":"Ushqimi\/ Zbuloni se \u00e7far\u00eb duhet t\u00eb hani sipas mosh\u00ebs"},"content":{"rendered":"

\u201cT\u00eb ushqyerit mir\u00eb \u00ebsht\u00eb nj\u00eb nga gj\u00ebrat m\u00eb t\u00eb v\u00ebshtira\u201d,<\/em>\u00a0thot\u00eb Graham Lawton, nj\u00eb studiues, libri i par\u00eb i t\u00eb cilit titullohet \u201cKy lib\u00ebr mund t\u00eb shp\u00ebtoj\u00eb jet\u00ebn tuaj\u201d.<\/p>\n

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\u201cNjer\u00ebzit jan\u00eb subjekte t\u00eb tmerrshme k\u00ebrkimore. T\u00eb m\u00ebsosh at\u00eb q\u00eb konsumojn\u00eb n\u00eb t\u00eb v\u00ebrtet\u00eb \u00ebsht\u00eb praktikisht e pamundur, ose harrojn\u00eb ose g\u00ebnjejn\u00eb\u201d<\/em>, thot\u00eb ai.<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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Nga ana tjet\u00ebr sipas tij, t\u00eb gjith\u00eb njer\u00ebzit jan\u00eb t\u00eb ndrysh\u00ebm dhe kan\u00eb metaboliz\u00ebm t\u00eb ndrysh\u00ebm.<\/p>\n

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\u00cbsht\u00eb e pamundur q\u00eb t\u2019i p\u00ebrgjith\u00ebsosh njer\u00ebzit, por nj\u00eb lloj konsensusi mund t\u00eb arrihet, pasi jan\u00eb disa lloje ushqimesh t\u00eb cilat mund t\u2019i konsumojm\u00eb n\u00eb faza t\u00eb ndryshme t\u00eb jet\u00ebs.<\/div>\n<\/div>\n<\/div>\n

N\u00eb p\u00ebrgjith\u00ebsi, ushqimet e p\u00ebrpunuara duhet t\u00eb shmangen gjithmon\u00eb, pavar\u00ebsisht nga mosha, p\u00ebr shkak t\u00eb sheqerit t\u00eb lart\u00eb, krip\u00ebs dhe yndyrave artificiale q\u00eb i karakterizojn\u00eb ato.<\/p>\n

K\u00ebto lloj ushqimesh jan\u00eb aq t\u00eb lidhura me s\u00ebmundjet e zemr\u00ebs, saq\u00eb jan\u00eb t\u00eb ndaluara n\u00eb Danimark\u00eb, Zvic\u00ebr, Austri dhe disa shtete t\u00eb SHBA-s\u00eb).<\/p>\n

Nd\u00ebrsa \u00e7do gj\u00eb tjet\u00ebr duhet marr\u00eb n\u00eb doza t\u00eb moderuara, sipas Lawton.<\/p>\n

JA \u00c7FAR\u00cb DUHET T\u00cb HANI SIPAS MOSH\u00cbS<\/strong><\/p>\n

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  • 0-2 vje\u00e7<\/strong><\/li>\n<\/ul>\n

    \u00c7far\u00eb duhet t\u00eb hani: zarzavate, vez\u00eb dhe bulmet<\/em><\/strong><\/p>\n

    NHS rekomandon q\u00eb prind\u00ebrit t\u00eb fillojn\u00eb t\u00eb heqin nga gjiri f\u00ebmij\u00ebt e tyre rreth mosh\u00ebs gjasht\u00eb muajshe.<\/p>\n

    \u201cKjo \u00ebsht\u00eb p\u00ebr shkak se nuk ka hekur t\u00eb mjaftuesh\u00ebm n\u00eb qum\u00ebshtin e gjirit, k\u00ebshtu q\u00eb n\u00ebna dhe foshnja mund t\u00eb b\u00ebhen anemike\u201d<\/em>, shpjegon Sophie Medlin, dietologe dhe kryetare e Shoqat\u00ebs Dietetike Britanike.<\/p>\n

    Vez\u00ebt jan\u00eb nj\u00eb zgjedhje e mir\u00eb edhe n\u00eb k\u00ebt\u00eb mosh\u00eb.<\/p>\n

    \u201cPerimet e pasura me hekur si spinaqi dhe brokoli dhe q\u00eb jan\u00eb t\u00eb lehta p\u00ebr t\u2019u b\u00ebr\u00eb pure dhe jan\u00eb t\u00eb mrekullueshme p\u00ebr f\u00ebmij\u00ebt\u201d,<\/em>\u00a0thot\u00eb Medlin.<\/p>\n

    Rachel Ward \u00ebsht\u00eb mjeke e p\u00ebrgjithshme n\u00eb Oxfordshire.<\/p>\n

    Ajo rekomandon q\u00eb prind\u00ebrit t\u00eb p\u00ebrdorin qum\u00ebsht, kos dhe djath\u00eb me yndyr\u00eb p\u00ebr f\u00ebmij\u00ebt n\u00ebn dy vje\u00e7. Sipas saj, kjo vjen p\u00ebr shkak t\u00eb ritmit t\u00eb tyre t\u00eb shpejt\u00eb t\u00eb rritjes.<\/p>\n

    \u201cAta shpenzojn\u00eb shum\u00eb energji dhe do t\u00eb ken\u00eb nevoj\u00eb p\u00ebr t\u00eb\u201d<\/em>, thot\u00eb ajo.<\/p>\n

    Ward thekson gjithashtu r\u00ebnd\u00ebsin\u00eb e njohjes s\u00eb f\u00ebmij\u00ebve me nj\u00eb shum\u00ebllojshm\u00ebri ushqimesh sa m\u00eb shpejt q\u00eb t\u00eb jet\u00eb e mundur.<\/p>\n

    \u00a0\u201cNe e dim\u00eb q\u00eb her\u00ebn e par\u00eb q\u00eb f\u00ebmij\u00ebt provojn\u00eb fruta dhe perime, nuk do t\u2019i p\u00eblqejn\u00eb ato, por \u00ebsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb t\u00eb vazhdoni t\u2019ua jepni, sepse k\u00ebto krijojn\u00eb nj\u00eb diet\u00eb t\u00eb ekuilibruar afatgjat\u00eb.\u201d<\/em><\/p>\n

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    • Dy vje\u00e7 deri n\u00eb adoleshenc\u00eb<\/strong><\/li>\n<\/ul>\n

      \u00a0<\/em><\/strong>\u00c7far\u00eb duhet t\u00eb hani: fara, dhe qum\u00ebsht me pak yndyr\u00eb<\/em><\/strong><\/p>\n

      \u201cKjo periudh\u00eb \u00ebsht\u00eb v\u00ebrtet e shpejt\u00eb p\u00ebr rritjen e kockave\u201d<\/em>, thot\u00eb Medlin.<\/p>\n

      \u201cPra, b\u00ebhet fjal\u00eb p\u00ebr t\u2019u siguruar q\u00eb ata t\u00eb han\u00eb shum\u00eb ushqime t\u00eb pasura me kalcium. Minimalisht qum\u00ebsht. Hekuri gjithashtu mbetet i r\u00ebnd\u00ebsish\u00ebm, k\u00ebshtu q\u00eb vazhdoni t\u00eb nxisni k\u00ebto grupmosha t\u00eb han\u00eb sa m\u00eb shum\u00eb perime\u201d<\/em>, thot\u00eb ajo.<\/p>\n

      Nd\u00ebrsa, sa i p\u00ebrket ushqimeve q\u00eb kan\u00eb kalcium mund t\u00eb p\u00ebrmendim farat, t\u00eb cilat jan\u00eb nj\u00eb burim i shk\u00eblqyer.<\/p>\n

      Sipas Medlin, k\u00ebtu futen farat e lulediellit, chia, susami etj.<\/p>\n

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      • Adoleshent\u00ebt dhe t\u00eb rinjt\u00eb<\/strong><\/li>\n<\/ul>\n

        \u00c7far\u00eb duhet t\u00eb hani: bishtajore, mish pa dhjam\u00eb dhe fruta t\u00eb thata<\/em><\/strong><\/p>\n

        \u201cDieta duhet t\u00eb jet\u00eb e ekuilibruar dhe e pasur me l\u00ebnd\u00eb ushqyese. Fruta dhe perime, mish pa dhjam\u00eb dhe bishtajore. Prind\u00ebrit gjithashtu duhet t\u00eb p\u00ebrpiqen t\u00eb krijojn\u00eb nj\u00eb s\u00ebr\u00eb recetash, duke p\u00ebrdorur shije dhe p\u00ebrb\u00ebr\u00ebs t\u00eb rinj nga vende t\u00eb ndryshme\u201d,<\/em>\u00a0thot\u00eb Ward.<\/p>\n

        Kjo pasi nuk do t\u00eb kaloj\u00eb shum\u00eb koh\u00eb q\u00eb ata t\u00eb largohen nga sht\u00ebpia dhe duhet t\u00eb ken\u00eb aft\u00ebsi q\u00eb t\u00eb ushqehen sh\u00ebndetsh\u00ebm.<\/p>\n

        Hekuri gjithashtu \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm, ve\u00e7an\u00ebrisht p\u00ebr vajzat t\u00eb cilat sapo iu ka nisur cikli menstrual.<\/p>\n

        Vez\u00ebt, spinaqi dhe frutat e thata jan\u00eb burime t\u00eb mira ushqyese n\u00eb k\u00ebt\u00eb rast.<\/p>\n

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        • T\u00eb 20-at<\/strong><\/li>\n<\/ul>\n

          \u00c7far\u00eb duhet t\u00eb hani: ushqime t\u00eb pasura me vitamina B<\/em><\/strong><\/p>\n

          \u201cN\u00eb k\u00ebt\u00eb faz\u00eb t\u00eb jet\u00ebs suaj, sh\u00ebndeti \u00ebsht\u00eb n\u00eb an\u00ebn tuaj dhe ju mund t\u00eb ndiheni paksa t\u00eb pathyesh\u00ebm. Por \u00ebsht\u00eb ende e r\u00ebnd\u00ebsishme t\u00eb shikoni se \u00e7far\u00eb po konsumoni dhe cilat jan\u00eb pasojat. Di\u00e7ka q\u00eb vihet re n\u00eb k\u00ebt\u00eb grupmosh\u00eb \u00ebsht\u00eb teprica e alkoolit, e cila mund t\u00eb jet\u00eb e d\u00ebmshme\u201d<\/em>, thot\u00eb Medlin.<\/p>\n

          Sipas saj, ndryshimet e stilit t\u00eb jetes\u00ebs n\u00eb t\u00eb 20-at b\u00ebn q\u00eb t\u00eb ket\u00eb mang\u00ebsi t\u00eb vitamin\u00ebs B12. Faktor\u00ebt q\u00eb ndikojn\u00eb jan\u00eb alkooli, kafeina dhe stresi.<\/p>\n

          \u201cUshqimet e pasura me vitamina B jan\u00eb produktet shtazore si mishi, peshku, bulmeti dhe vez\u00ebt. Por n\u00ebse jeni vegan, mund t\u00eb merrni suplemente B12 dhe t\u00eb konsumoni perime me gjethe jeshile.\u201d<\/em><\/p>\n