{"id":110941,"date":"2026-05-22T18:35:22","date_gmt":"2026-05-22T15:35:22","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/pese-ushqime-qe-nxisin-natyrshem-perthithjen-e-vitamines-d\/"},"modified":"2026-05-22T18:35:22","modified_gmt":"2026-05-22T15:35:22","slug":"pese-ushqime-qe-nxisin-natyrshem-perthithjen-e-vitamines-d","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/pese-ushqime-qe-nxisin-natyrshem-perthithjen-e-vitamines-d\/","title":{"rendered":"Pes\u00eb ushqime q\u00eb nxisin natyrsh\u00ebm p\u00ebrthithjen e vitamin\u00ebs D"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/05\/1730-6.jpg\" alt=\"Pes\u00eb ushqime q\u00eb nxisin natyrsh\u00ebm p\u00ebrthithjen e vitamin\u00ebs D\"\/><\/figure>\n<p>Marrja e vitamin\u00ebs D me ushqime t\u00eb caktuara mund ta ndihmoj\u00eb trupin tuaj t\u00eb p\u00ebrthith\u00eb m\u00eb mir\u00eb l\u00ebnd\u00ebt ushqyese. K\u00ebto p\u00ebrfshijn\u00eb ushqime yndyrore si peshku i yndyrsh\u00ebm, avokadot dhe vaji i ullirit.<\/p>\n<p>Sipas Health, vitamina D \u00ebsht\u00eb e nevojshme p\u00ebr t\u00eb ruajtur kockat e forta, humorin e mir\u00eb dhe nj\u00eb sistem imunitar t\u00eb sh\u00ebndetsh\u00ebm. Prandaj, duhet t&#8217;i p\u00ebrfshini k\u00ebto ushqime n\u00eb diet\u00ebn tuaj t\u00eb p\u00ebrditshme.<\/p>\n<p>Peshk i yndyrsh\u00ebm<\/p>\n<p>Vitamina D \u00ebsht\u00eb nj\u00eb vitamin\u00eb e tretshme n\u00eb yndyr\u00eb. Kjo do t\u00eb thot\u00eb q\u00eb vitamina absorbohet m\u00eb mir\u00eb n\u00eb zorr\u00eb kur merret me ushqime t\u00eb yndyrshme.<\/p>\n<p>Peshqit e yndyrsh\u00ebm, si salmoni, toni dhe skumbri, p\u00ebrmbajn\u00eb yndyrna t\u00eb sh\u00ebndetshme p\u00ebr zemr\u00ebn q\u00eb mund t\u00eb ndihmojn\u00eb n\u00eb p\u00ebrthithjen e vitamin\u00ebs D. Shum\u00eb nga k\u00ebta peshq jan\u00eb gjithashtu burime t\u00eb vitamin\u00ebs D.<\/p>\n<p>Nj\u00eb studim i vitit 2015 zbuloi se p\u00ebrthithja e vitamin\u00ebs D3 ishte 32 p\u00ebr qind m\u00eb e lart\u00eb tek njer\u00ebzit q\u00eb e mor\u00ebn suplementin me nj\u00eb vakt me shum\u00eb yndyr\u00eb sesa tek ata q\u00eb e mor\u00ebn me nj\u00eb vakt pa yndyr\u00eb. Studiuesit vun\u00eb re se ndryshimet n\u00eb llojin e acidit yndyror nuk ndikuan n\u00eb nivelet e vitamin\u00ebs D.<\/p>\n<p>Vaj ulliri<\/p>\n<p>Studimet kan\u00eb treguar se marrja e vitamin\u00ebs D me vaj ulliri mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb p\u00ebrthithjen.<\/p>\n<p>Vaji i ullirit konsiderohet zakonisht si nj\u00eb nga opsionet m\u00eb t\u00eb sh\u00ebndetshme t\u00eb vajit sepse p\u00ebrb\u00ebhet kryesisht nga yndyrna t\u00eb monongopura t\u00eb sh\u00ebndetshme p\u00ebr zemr\u00ebn.<\/p>\n<p>Vaji i ullirit ka shum\u00eb p\u00ebrfitime, duke p\u00ebrfshir\u00eb p\u00ebrmir\u00ebsimin e sh\u00ebndetit t\u00eb zorr\u00ebve, sigurimin e antioksidant\u00ebve dhe uljen e rrezikut t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs dhe t\u00eb en\u00ebve t\u00eb gjakut. Vaji i ullirit \u00ebsht\u00eb gjithashtu nj\u00eb pjes\u00eb e r\u00ebnd\u00ebsishme e diet\u00ebs mesdhetare, nj\u00eb diet\u00eb popullore me baz\u00eb bimore q\u00eb \u00ebsht\u00eb e sh\u00ebndetshme p\u00ebr zemr\u00ebn.<\/p>\n<p>Konsumimi i vakteve t\u00eb gatuara n\u00eb vaj ulliri gjat\u00eb marrjes s\u00eb nj\u00eb suplementi t\u00eb vitamin\u00ebs D mund ta ndihmoj\u00eb trupin tuaj ta p\u00ebrthith\u00eb si\u00e7 duhet vitamin\u00ebn. Disa suplemente t\u00eb buta t\u00eb vitamin\u00ebs D b\u00ebhen gjithashtu me vaj ulliri p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar p\u00ebrthithjen.<\/p>\n<p>Arra dhe fara<\/p>\n<p>Arrat dhe farat jan\u00eb nj\u00eb burim tjet\u00ebr i yndyrnave t\u00eb sh\u00ebndetshme q\u00eb mund ta ndihmojn\u00eb trupin tuaj t\u00eb p\u00ebrthith\u00eb m\u00eb mir\u00eb vitamin\u00ebn D. Arrat dhe farat jan\u00eb t\u00eb pasura me l\u00ebnd\u00eb ushqyese, vitamina, fibra, yndyrna t\u00eb sh\u00ebndetshme dhe antioksidant\u00eb. Studimet kan\u00eb treguar gjithashtu se ato mund t\u00eb zvog\u00eblojn\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs, kancerit dhe vdekjes n\u00eb p\u00ebrgjith\u00ebsi.<\/p>\n<p>Shembuj t\u00eb arrave dhe far\u00ebrave p\u00ebrfshijn\u00eb kikirik\u00ebt, bajamet, arrat indiane, farat e lulediellit dhe farat chia. Gjalpi i b\u00ebr\u00eb nga k\u00ebto arra (si gjalpi i kikirikut ose gjalpi i bajameve) mund t\u00eb jet\u00eb gjithashtu nj\u00eb opsion ushqimor me yndyr\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n<p>Sasia dhe lloji i yndyr\u00ebs q\u00eb gjendet n\u00eb secil\u00ebn arr\u00eb ose far\u00eb ndryshon. Arrat me p\u00ebrmbajtje t\u00eb lart\u00eb yndyre p\u00ebrfshijn\u00eb arrat, bajamet dhe lajthit\u00eb. Megjithat\u00eb, lloji i acideve yndyrore (si t\u00eb ngopura kundrejt t\u00eb pangopurave) q\u00eb gjenden n\u00eb secil\u00ebn prej tyre gjithashtu ndryshon. Yndyrnat e pangopura konsiderohen m\u00eb t\u00eb sh\u00ebndetshme se yndyrnat e ngopura.<\/p>\n<p>Bisedoni me mjekun ose dietologun tuaj p\u00ebr t\u00eb zbuluar se cilat arra ose fara mund t\u00eb jen\u00eb m\u00eb t\u00eb mirat p\u00ebr ju.<\/p>\n<p>Avokado<\/p>\n<p>Avokadot jan\u00eb nj\u00eb burim tjet\u00ebr i yndyrnave t\u00eb sh\u00ebndetshme q\u00eb mund ta ndihmojn\u00eb trupin tuaj t\u00eb p\u00ebrthith\u00eb m\u00eb mir\u00eb vitamin\u00ebn D. Avokadot jan\u00eb t\u00eb pasura me vitamina dhe l\u00ebnd\u00eb ushqyese, si dhe me yndyrna t\u00eb pangopura.<\/p>\n<p>Kjo mund t\u00eb ndihmoj\u00eb n\u00eb ruajtjen e niveleve t\u00eb sh\u00ebndetshme t\u00eb kolesterolit n\u00eb gjak dhe t\u00eb mb\u00ebshtes\u00eb p\u00ebrthithjen e vitaminave nga trupi. Shum\u00eb studime kan\u00eb treguar se konsumi i rregullt i avokados mb\u00ebshtet sh\u00ebndetin kardiovaskular, kontrollin e pesh\u00ebs dhe plakjen.<\/p>\n<p>Produkte qum\u00ebshti me yndyr\u00eb t\u00eb plot\u00eb<\/p>\n<p>Produktet e qum\u00ebshtit me yndyr\u00eb t\u00eb plot\u00eb, t\u00eb tilla si disa lloje qum\u00ebshti lope, djathi dhe kosi, jan\u00eb nj\u00eb mund\u00ebsi e shk\u00eblqyer p\u00ebr ushqimet yndyrore q\u00eb ndihmojn\u00eb n\u00eb p\u00ebrthithjen e vitamin\u00ebs D.<\/p>\n<p>K\u00ebto produkte p\u00ebrmbajn\u00eb t\u00eb gjitha yndyrnat natyrale nga qum\u00ebshti dhe shpesh kan\u00eb m\u00eb shum\u00eb kalori sesa produktet e qum\u00ebshtit t\u00eb skremuar ose me pak yndyr\u00eb, duke i b\u00ebr\u00eb ato nj\u00eb zgjedhje m\u00eb t\u00eb ngopur. Hulumtimet kan\u00eb treguar se produktet e qum\u00ebshtit me yndyr\u00eb t\u00eb plot\u00eb mund t\u00eb ndihmojn\u00eb n\u00eb ruajtjen e sh\u00ebndetit t\u00eb zemr\u00ebs.<\/p>\n<p>Produktet e qum\u00ebshtit shpesh pasurohen me vitamin\u00eb D p\u00ebr t\u00eb parandaluar nivelet e ul\u00ebta t\u00eb vitamin\u00ebs D.<\/p>\n<p>A mundet ndonj\u00eb ushqim ose suplement dietik t\u00eb zvog\u00ebloj\u00eb p\u00ebrthithjen e vitamin\u00ebs D?<\/p>\n<p>Disa ushqime dhe suplemente mund t\u00eb zvog\u00eblojn\u00eb p\u00ebrthithjen e vitamin\u00ebs D. Ushqimet me fibra t\u00eb larta, t\u00eb tilla si fasulet, drith\u00ebrat e caktuara dhe disa perime e fruta, dihet se zvog\u00eblojn\u00eb p\u00ebrthithjen e vitamin\u00ebs D n\u00eb zorr\u00eb. Ushqimet me fibra t\u00eb larta l\u00ebvizin n\u00ebp\u00ebr zorr\u00eb m\u00eb shpejt, duke i dh\u00ebn\u00eb trupit tuaj m\u00eb pak koh\u00eb p\u00ebr t\u00eb p\u00ebrthithur l\u00ebnd\u00ebt ushqyese.<\/p>\n<p>Nj\u00eb studim i vitit 2017 zbuloi se njer\u00ebzit q\u00eb hanin t\u00eb pakt\u00ebn 20 gram\u00eb fibra n\u00eb dit\u00eb kishin nivele m\u00eb t\u00eb ul\u00ebta t\u00eb vitamin\u00ebs D sesa ata q\u00eb ndiqnin dieta me m\u00eb pak fibra.<\/p>\n<p>N\u00ebse jeni n\u00eb nj\u00eb diet\u00eb t\u00eb pasur me fibra, sigurohuni q\u00eb t\u00eb ndani sasin\u00eb e vitamin\u00ebs D nga ajo e fibrave. Shtesa t\u00eb tjera gjithashtu mund t\u00eb ndikojn\u00eb n\u00eb p\u00ebrthithjen e vitamin\u00ebs D, si\u00e7 jan\u00eb dozat e larta t\u00eb vitaminave E dhe K, hekuri dhe kalciumi.<\/p>\n<p>N\u00ebse po merrni doza t\u00eb larta t\u00eb ndonj\u00ebrit prej k\u00ebtyre shtesave ushqimore ose po hani ushqime t\u00eb pasura me k\u00ebto l\u00ebnd\u00eb ushqyese, flisni me mjekun tuaj.<\/p>\n<hr style=\"margin:30px 0\"\/>\n<p style=\"font-size:13px;color:#666\">Burimi: <strong>mesazhi<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Marrja e vitamin\u00ebs D me ushqime t\u00eb caktuara mund ta ndihmoj\u00eb trupin tuaj t\u00eb p\u00ebrthith\u00eb m\u00eb mir\u00eb l\u00ebnd\u00ebt ushqyese. K\u00ebto p\u00ebrfshijn\u00eb ushqime yndyrore si peshku i yndyrsh\u00ebm, avokadot dhe vaji i ullirit. Sipas Health, vitamina D \u00ebsht\u00eb e nevojshme p\u00ebr t\u00eb ruajtur kockat e forta, humorin e mir\u00eb dhe nj\u00eb sistem imunitar t\u00eb sh\u00ebndetsh\u00ebm. Prandaj, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":110940,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-110941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendetesi"],"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/110941","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/comments?post=110941"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/110941\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/110940"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=110941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=110941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=110941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}