Shum\u00eb uj\u00eb dhe pak kalori, frutat dhe perimet jan\u00eb ushqime ideale jo vet\u00ebm p\u00ebr t\u00eb ruajtur nj\u00eb linj\u00eb t\u00eb holl\u00eb, por edhe p\u00ebr t\u00eb hidratuar dhe freskuar trupin gjat\u00eb k\u00ebtyre dit\u00ebve t\u00eb nxehta t\u00eb ver\u00ebs.<\/p>\n\n\n\n
Uji \u00ebsht\u00eb p\u00ebrb\u00ebr\u00ebsi kryesor i trupit t\u00eb njeriut, por edhe m\u00ebnyra kryesore p\u00ebr ta hidratuar at\u00eb. Megjithat\u00eb, t\u00eb q\u00ebndrosh i hidratuar nuk ka t\u00eb b\u00ebj\u00eb vet\u00ebm me marrjen e ujit, ushqimi gjithashtu ndihmon n\u00eb mbajtjen e trupit tuaj t\u00eb ekuilibruar n\u00eb mot t\u00eb nxeht\u00eb.
Shum\u00eb lloje frutash dhe perimesh jan\u00eb burime natyrore t\u00eb ujit dhe i sigurojn\u00eb trupit l\u00ebngje dhe elektrolite q\u00eb luftojn\u00eb dehidratimin, si dhe i sigurojn\u00eb trupit l\u00ebnd\u00eb ushqyese si vitamina, minerale dhe fibra.
M\u00eb posht\u00eb jan\u00eb dhjet\u00eb lloje frutash dhe perimesh q\u00eb jan\u00eb aleat\u00eb t\u00eb mir\u00eb n\u00eb freskimin e trupit gjat\u00eb vap\u00ebs.<\/p>\n\n\n\n
1. Kastravecat
Kastraveci p\u00ebrb\u00ebhet kryesisht nga uj\u00eb \u2013 deri n\u00eb 96 p\u00ebrqind, dhe gjithashtu p\u00ebrmban elektrolite t\u00eb r\u00ebnd\u00ebsishme q\u00eb mund t\u00eb ndihmojn\u00eb n\u00eb parandalimin e dehidratimit gjat\u00eb dit\u00ebve t\u00eb nxehta t\u00eb ver\u00ebs ose pas nj\u00eb st\u00ebrvitjeje.
Kjo perime, p\u00ebrve\u00e7 hidratimit t\u00eb trupit, n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb nxit eliminimin e toksinave me vetit\u00eb e saj diuretike.
Prandaj, kastravecat jan\u00eb nj\u00eb ushqim ideal q\u00eb freskon dhe hidraton trupin, por edhe m\u00eb shum\u00eb se kaq. P\u00ebr shkak t\u00eb boll\u00ebkut t\u00eb mineraleve, vitaminave dhe l\u00ebnd\u00ebve ushqyese, kastravecat mund t\u00eb ndihmojn\u00eb n\u00eb uljen e rrezikut t\u00eb nj\u00eb numri s\u00ebmundjesh.<\/p>\n\n\n\n
2. Domate
Dhe domatet jan\u00eb nj\u00eb nga ushqimet e pasura me uj\u00eb \u2013 ato p\u00ebrb\u00ebhen nga rreth 94 p\u00ebrqind uj\u00eb. Ato jan\u00eb gjithashtu t\u00eb pasura me fibra, t\u00eb cilat kontribuojn\u00eb si n\u00eb hidratim ashtu edhe n\u00eb sh\u00ebndetin e zorr\u00ebve.
P\u00ebraf\u00ebrsisht 94 p\u00ebrqind e domateve jan\u00eb uj\u00eb, duke i b\u00ebr\u00eb ato nj\u00eb ushqim jasht\u00ebzakonisht hidratues.P\u00ebraf\u00ebrsisht 94 p\u00ebrqind e domateve jan\u00eb uj\u00eb, gj\u00eb q\u00eb i b\u00ebn ato nj\u00eb ushqim jasht\u00ebzakonisht hidratues.
Elektrolitet si kaliumi dhe natriumi, q\u00eb gjenden n\u00eb domate, luajn\u00eb nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb rregullimin e l\u00ebngjeve t\u00eb trupit dhe ruajtjen e ekuilibrit t\u00eb elektroliteve. Dhe magnezi, q\u00eb gjendet n\u00eb domate, mund t\u00eb ndihmoj\u00eb muskujt t\u00eb rikuperohen nga aktiviteti fizik i ver\u00ebs.<\/p>\n\n\n\n
3. Shalqi
Shalqiri \u00ebsht\u00eb nj\u00eb nga frutat m\u00eb hidratues, me nj\u00eb p\u00ebrmbajtje uji prej rreth 92 p\u00ebrqind. Jo vet\u00ebm q\u00eb \u00ebsht\u00eb aleati m\u00eb i mir\u00eb kund\u00ebr dehidratimit t\u00eb trupit gjat\u00eb ver\u00ebs, por p\u00ebr shkak t\u00eb boll\u00ebkut t\u00eb antioksidant\u00ebve, ndihmon n\u00eb parandalimin e shum\u00eb s\u00ebmundjeve.
Nd\u00ebr t\u00eb tjera, shalqiri mbron zemr\u00ebn, rregullon presionin e gjakut, zvog\u00eblon dhimbjet e ky\u00e7eve.
N\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb, asnj\u00eb pjes\u00eb e shalqirit nuk duhet t\u00eb hidhet, sepse i t\u00ebri \u00ebsht\u00eb shum\u00eb i sh\u00ebndetsh\u00ebm dhe i dobish\u00ebm, ve\u00e7an\u00ebrisht gjat\u00eb vap\u00ebs s\u00eb ver\u00ebs, kur \u00ebsht\u00eb stina.<\/p>\n\n\n\n
4. Luleshtrydhe
Luleshtrydhet kan\u00eb nj\u00eb p\u00ebrmbajtje uji prej rreth 92 p\u00ebrqind dhe jan\u00eb nj\u00eb k\u00ebnaq\u00ebsi verore perfekte e \u00ebmb\u00ebl. Megjithat\u00eb, mos u mashtroni nga shija e \u00ebmb\u00ebl \u2013 luleshtrydhet n\u00eb fakt jan\u00eb nj\u00eb frut me indeks glicemik mjaft t\u00eb ul\u00ebt, k\u00ebshtu q\u00eb nuk ka gjasa t\u00eb rrisin sheqerin n\u00eb gjak.
Edhe pse t\u00eb \u00ebmbla, luleshtrydhet jan\u00eb n\u00eb fakt nj\u00eb frut me indeks glicemik mjaft t\u00eb ul\u00ebt.Edhe pse jan\u00eb t\u00eb \u00ebmbla, luleshtrydhet jan\u00eb n\u00eb fakt nj\u00eb frut me nj\u00eb indeks glicemik mjaft t\u00eb ul\u00ebt.
P\u00ebrve\u00e7se kan\u00eb pak kalori, ato kan\u00eb edhe nj\u00eb sasi t\u00eb mir\u00eb fibrash dietike, k\u00ebshtu q\u00eb luleshtrydhet mbrojn\u00eb zemr\u00ebn, l\u00ebkur\u00ebn dhe imunitetin, si dhe kan\u00eb nj\u00eb s\u00ebr\u00eb p\u00ebrfitimesh t\u00eb tjera sh\u00ebndet\u00ebsore .<\/p>\n\n\n\n
5. Grejpfrut
Dhe grejpfruti \u00ebsht\u00eb nd\u00ebr frutat q\u00eb p\u00ebrmbajn\u00eb m\u00eb shum\u00eb uj\u00eb \u2013 rreth 90 p\u00ebrqind. Konkretisht, nj\u00eb filxhan grejpfrut i kuq ose roz\u00eb i prer\u00eb p\u00ebrmban 203 gram\u00eb uj\u00eb, q\u00eb \u00ebsht\u00eb pothuajse nj\u00eb filxhan. Kjo p\u00ebrmbajtje uji e b\u00ebn at\u00eb t\u00eb mir\u00eb p\u00ebr sh\u00ebndetin e p\u00ebrgjithsh\u00ebm.
Grejpfruti ndihmon n\u00eb uljen e presionit t\u00eb gjakut p\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb kaliumit dhe ka nj\u00eb indeks t\u00eb ul\u00ebt glicemik, k\u00ebshtu q\u00eb mund t\u00eb jet\u00eb i dobish\u00ebm p\u00ebr njer\u00ebzit me diabet t\u00eb tipit 2.
Megjithat\u00eb, duhet t\u00eb mbahet mend se grejpfruti bashk\u00ebvepron me shum\u00eb ila\u00e7e, dhe n\u00ebse p\u00ebrdorni ndonj\u00eb ila\u00e7, sigurohuni q\u00eb t\u00eb kontrolloni n\u00ebse \u00ebsht\u00eb e sigurt t\u00eb konsumoni grejpfrut ose t\u00eb pini l\u00ebng grejpfruti.<\/p>\n\n\n\n
6. Pjep\u00ebr
Pjepri \u00ebsht\u00eb nj\u00eb frut freskues q\u00eb tretet leht\u00eb, duke e b\u00ebr\u00eb at\u00eb nj\u00eb zgjedhje perfekte p\u00ebr t\u00eb shuar etjen dhe p\u00ebr t\u00eb rimbushur l\u00ebngjet e humbura. P\u00ebrmbajtja e ujit n\u00eb pjep\u00ebr \u00ebsht\u00eb rreth 90 p\u00ebrqind, gj\u00eb q\u00eb e b\u00ebn at\u00eb nj\u00eb ushqim hidratues q\u00eb mund t\u00eb jet\u00eb nj\u00eb meze e \u00ebmb\u00ebl m\u00eb vete ose t\u00eb p\u00ebrdoret si shtes\u00eb n\u00eb sallata t\u00eb kripura.
\u00cbsht\u00eb me pak kalori dhe i pasur me fibra, si dhe p\u00ebrmban elektrolite si kaliumi dhe magnezi, t\u00eb cilat jan\u00eb t\u00eb nevojshme p\u00ebr ruajtjen e ekuilibrit t\u00eb l\u00ebngjeve n\u00eb trup dhe funksionimin e duhur t\u00eb muskujve dhe nervave. Gjithashtu, pjepri ka nj\u00eb efekt t\u00eb leht\u00eb diuretik, q\u00eb do t\u00eb thot\u00eb se mund t\u00eb ndihmoj\u00eb n\u00eb eliminimin e toksinave nga trupi.<\/p>\n\n\n\n
7. Pjeshk\u00eb
Edhe pse e vog\u00ebl, nj\u00eb pjeshk\u00eb ka nj\u00eb p\u00ebrmbajtje mjaft mbres\u00ebl\u00ebn\u00ebse uji prej rreth 88 p\u00ebrqind. P\u00ebrve\u00e7se \u00ebsht\u00eb l\u00ebngshme dhe freskuese, pjeshk\u00ebt kan\u00eb pak kalori, duke i b\u00ebr\u00eb ato t\u00eb p\u00ebrshtatshme p\u00ebr ruajtjen e nj\u00eb peshe t\u00eb sh\u00ebndetshme dhe hidratim pa kalori shtes\u00eb.
Vet\u00ebm nj\u00eb pjeshk\u00eb n\u00eb dit\u00eb mund t\u00eb plot\u00ebsoj\u00eb pothuajse 10 p\u00ebrqind t\u00eb nevoj\u00ebs ditore p\u00ebr kalium, i cili \u00ebsht\u00eb thelb\u00ebsor n\u00eb rregullimin e presionit t\u00eb gjakut sepse vepron si diuretik natyral dhe largon l\u00ebngjet e tep\u00ebrta nga trupi, si dhe ndihmon kund\u00ebr fryrjes.<\/p>\n\n\n\n
8. Boronica
Boronicat e fresk\u00ebta p\u00ebrmbajn\u00eb rreth 87 p\u00ebrqind uj\u00eb. P\u00ebrve\u00e7se jan\u00eb nj\u00eb burim i mir\u00eb hidratimi, boronicat kan\u00eb edhe efekte t\u00eb dobishme n\u00eb l\u00ebkur\u00eb, kryesisht p\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb vitaminave dhe acideve yndyrore.
L\u00ebngu i boronic\u00ebs mund t\u00eb ul\u00eb tensionin e gjakut dhe t\u00eb ndihmoj\u00eb me infeksionet urinareL\u00ebngu i boronic\u00ebs mund t\u00eb ul\u00eb tensionin e gjakut dhe gjithashtu ndihmon me infeksionet urinare.
Dehidratimi mund t\u00eb shkaktoj\u00eb rritje t\u00eb presionit t\u00eb gjakut, dhe nj\u00eb studim zbuloi se pirja e l\u00ebngut t\u00eb boronic\u00ebs mund ta ul\u00eb presionin e gjakut.<\/p>\n\n\n\n
9. Ananas
Ananasi \u00ebsht\u00eb nj\u00eb frut tropikal ideal p\u00ebr vap\u00ebn tropikale \u2013 p\u00ebrmban rreth 87 p\u00ebrqind uj\u00eb, q\u00eb \u00ebsht\u00eb m\u00eb se e mjaftueshme p\u00ebr t\u00eb ftohur trupin. P\u00ebrve\u00e7 k\u00ebsaj, ananasi ka shum\u00eb pak kalori \u2013 nuk p\u00ebrmban yndyr\u00eb dhe kolesterol, dhe \u00ebsht\u00eb i pasur me vitamina dhe minerale.
Fuqia m\u00eb e madhe e ananasit fshihet te vitamina C, sepse ky frut tropikal p\u00ebrmban gjysm\u00ebn e vler\u00ebs s\u00eb rekomanduar ditore t\u00eb vitamin\u00ebs C p\u00ebr nj\u00eb t\u00eb rritur. Vet\u00ebm 100 gram\u00eb ananas p\u00ebrmban deri n\u00eb 79 p\u00ebrqind t\u00eb doz\u00ebs s\u00eb rekomanduar ditore t\u00eb vitamin\u00ebs C.
N\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb, \u00ebsht\u00eb nj\u00eb burim i mir\u00eb magnezi dhe gjithashtu p\u00ebrmban triptofan, i cili e b\u00ebn ananasin nj\u00eb frut ideal p\u00ebr nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb . Studimet kan\u00eb treguar se konsumimi i ananasit ose pirja e l\u00ebngut t\u00eb fresk\u00ebt t\u00eb ananasit para gjumit rrit sh\u00ebnuesit e melatonin\u00ebs deri n\u00eb 266 p\u00ebrqind.<\/p>\n\n\n\n
10. Mjedra
Me nj\u00eb p\u00ebrmbajtje uji prej rreth 87 p\u00ebrqind, mjedrat jan\u00eb n\u00eb t\u00eb v\u00ebrtet\u00eb n\u00eb t\u00eb nj\u00ebjtin nivel me disa fruta m\u00eb t\u00eb m\u00ebdha kur b\u00ebhet fjal\u00eb p\u00ebr hidratim, thot\u00eb \u201d Shum\u00eb mir\u00eb sh\u00ebndet\u00ebsore\u201d. L\u00ebngu natyral i mjedr\u00ebs \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e shk\u00eblqyer p\u00ebr t\u00eb marr\u00eb l\u00ebngje dhe elektrolite shtes\u00eb, ve\u00e7an\u00ebrisht pas aktivitetit fizik ose n\u00eb dit\u00ebt e ngrohta.
Dhe p\u00ebrmbajtja e ul\u00ebt e kalorive, e kombinuar me nivelin e lart\u00eb t\u00eb fibrave dhe ujit, i b\u00ebn mjedrat nj\u00eb aleat t\u00eb shk\u00eblqyer n\u00eb ruajtjen e nj\u00eb peshe t\u00eb sh\u00ebndetshme trupore.<\/p>\n","protected":false},"excerpt":{"rendered":"
Shum\u00eb uj\u00eb dhe pak kalori, frutat dhe perimet jan\u00eb ushqime ideale jo vet\u00ebm p\u00ebr t\u00eb ruajtur nj\u00eb linj\u00eb t\u00eb holl\u00eb, por edhe p\u00ebr t\u00eb hidratuar dhe freskuar trupin gjat\u00eb k\u00ebtyre dit\u00ebve t\u00eb nxehta t\u00eb ver\u00ebs. Uji \u00ebsht\u00eb p\u00ebrb\u00ebr\u00ebsi kryesor i trupit t\u00eb njeriut, por edhe m\u00ebnyra kryesore p\u00ebr ta hidratuar at\u00eb. Megjithat\u00eb, t\u00eb q\u00ebndrosh i […]<\/p>\n","protected":false},"author":2,"featured_media":61306,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[],"class_list":{"0":"post-61307","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ushqehu-shendetshem"},"yoast_head":"\n