{"id":111371,"date":"2026-05-26T12:50:25","date_gmt":"2026-05-26T09:50:25","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/cfare-duhet-te-hani-per-te-ruajtur-shendetin-e-kockave-ekspertet-rekomandojne-keto-ushqime\/"},"modified":"2026-05-26T12:50:25","modified_gmt":"2026-05-26T09:50:25","slug":"cfare-duhet-te-hani-per-te-ruajtur-shendetin-e-kockave-ekspertet-rekomandojne-keto-ushqime","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/cfare-duhet-te-hani-per-te-ruajtur-shendetin-e-kockave-ekspertet-rekomandojne-keto-ushqime\/","title":{"rendered":"\u00c7far\u00eb duhet t\u00eb hani p\u00ebr t\u00eb ruajtur sh\u00ebndetin e kockave, ekspert\u00ebt rekomandojn\u00eb k\u00ebto ushqime"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/05\/image-19.jpg\" alt=\"\u00c7far\u00eb duhet t\u00eb hani p\u00ebr t\u00eb ruajtur sh\u00ebndetin e kockave, ekspert\u00ebt rekomandojn\u00eb k\u00ebto ushqime\"\/><\/figure>\n<p>Ekspert\u00ebt paralajm\u00ebrojn\u00eb se sh\u00ebndeti i kockave varet nga ushqyerja gjat\u00eb gjith\u00eb jet\u00ebs, dhe kalciumi, vitamina D dhe proteinat q\u00eb ndihmojn\u00eb n\u00eb ruajtjen e mas\u00ebs kockore me kalimin e mosh\u00ebs jan\u00eb me r\u00ebnd\u00ebsi t\u00eb ve\u00e7ant\u00eb.<\/p>\n<p>Masa kockore zakonisht arrin kulmin midis mosh\u00ebs 25 dhe 30 vje\u00e7, pas s\u00eb cil\u00ebs zb\u00ebrthimi i kockave b\u00ebhet m\u00eb i shpejt\u00eb se formimi i kockave t\u00eb reja. Prandaj, n\u00eb mosh\u00eb t\u00eb shtyr\u00eb, fokusi zhvendoset n\u00eb ruajtjen e asaj q\u00eb \u00ebsht\u00eb nd\u00ebrtuar m\u00eb par\u00eb, s\u00eb bashku me diet\u00ebn dhe aktivitetin fizik q\u00eb mund t\u00eb zvog\u00eblojn\u00eb rrezikun e osteoporoz\u00ebs dhe frakturave.<\/p>\n<p>Doktoresha Heidi Prather, profesoresh\u00eb e mjek\u00ebsis\u00eb fizike dhe rehabilitimit, i tha gazet\u00ebs The Washington Post se kockat e forta i ofrojn\u00eb mb\u00ebshtetje trupit dhe zvog\u00eblojn\u00eb gjasat e frakturave.<\/p>\n<p>Nutricionistja Lourdes Castro i krahasoi kockat me nj\u00eb llogari kursimi dhe tha: &#8220;Pas mosh\u00ebs 30 vje\u00e7, zakonisht nuk mund t&#8217;i nd\u00ebrtosh ato, por mund ta ruash at\u00eb q\u00eb \u00ebsht\u00eb aty dhe ta mbrosh at\u00eb.&#8221;<\/p>\n<p>Ekspert\u00ebt e theksojn\u00eb kalciumin si nj\u00eb mineral ky\u00e7 p\u00ebr kocka dhe dh\u00ebmb\u00eb t\u00eb fort\u00eb, nd\u00ebrsa vitamina D mund\u00ebson p\u00ebrthithjen e tij n\u00eb zorr\u00eb. T\u00eb rriturit n\u00ebn 70 vje\u00e7 rekomandohet t\u00eb konsumojn\u00eb rreth 1,000 miligram kalcium n\u00eb dit\u00eb, dhe grat\u00eb e mosh\u00ebs 51 deri n\u00eb 70 vje\u00e7 dhe t\u00eb gjith\u00eb ata mbi 70 vje\u00e7 rekomandohen t\u00eb konsumojn\u00eb 1,200 miligram\u00eb. P\u00ebr vitamin\u00ebn D, rekomandimi \u00ebsht\u00eb rreth 600 nj\u00ebsi nd\u00ebrkomb\u00ebtare n\u00eb dit\u00eb, ose 800 pas mosh\u00ebs 70 vje\u00e7. Proteina \u00ebsht\u00eb gjithashtu e r\u00ebnd\u00ebsishme, ve\u00e7an\u00ebrisht tek t\u00eb moshuarit, pasi mungesa e saj rrit dob\u00ebsin\u00eb e muskujve dhe rrezikun e rr\u00ebzimeve.<\/p>\n<p>Nd\u00ebr ushqimet q\u00eb bien n\u00eb sy jan\u00eb:<\/p>\n<p>Kos<\/p>\n<p>Studimet kan\u00eb lidhur produktet e qum\u00ebshtit t\u00eb fermentuara si kosi me nj\u00eb rrezik m\u00eb t\u00eb ul\u00ebt t\u00eb frakturave. Nj\u00eb porcion prej gjysm\u00eb filxhani me kos grek t\u00eb thjesht\u00eb dhe t\u00eb skremuar p\u00ebrmban rreth 173 miligram\u00eb kalcium dhe 16 gram\u00eb proteina. Disa kos jan\u00eb gjithashtu t\u00eb fortifikuar me vitamin\u00eb D.<\/p>\n<p>Salmon<\/p>\n<p>Salmoni \u00ebsht\u00eb nj\u00eb burim i mir\u00eb jo vet\u00ebm i kalciumit, por edhe i vitamin\u00ebs D dhe proteinave. Nj\u00eb porcion prej 110 g salmoni t\u00eb eg\u00ebr p\u00ebrmban 10 miligram\u00eb kalcium, 500 IU vitamin\u00eb D (m\u00eb shum\u00eb se 100 p\u00ebrqind t\u00eb nevojave tuaja ditore) dhe 24 gram\u00eb proteina.<\/p>\n<p>Soja<\/p>\n<p>Produktet e soj\u00ebs, ve\u00e7an\u00ebrisht qum\u00ebshti i soj\u00ebs i pasuruar me kalcium dhe tofu, jan\u00eb alternativa ose shtesa t\u00eb shk\u00eblqyera p\u00ebr produktet e qum\u00ebshtit. N\u00eb nj\u00eb filxhan qum\u00ebsht soje t\u00eb fortifikuar, do t\u00eb merrni 200 deri n\u00eb 400 miligram kalcium, sasi t\u00eb ndryshme t\u00eb vitamin\u00ebs D dhe rreth 7 deri n\u00eb 9 gram\u00eb proteina (n\u00eb var\u00ebsi t\u00eb mark\u00ebs).<\/p>\n<p>Brokoli<\/p>\n<p>Nj\u00eb filxhan brokoli i gatuar do t&#8217;ju ofroj\u00eb rreth 60 miligram\u00eb kalcium. Ai gjithashtu p\u00ebrmban vitamin\u00eb K, e cila mb\u00ebshtet mpiksjen e gjakut, ndihmon n\u00eb forcimin e kockave dhe mund t\u00eb mbroj\u00eb nga osteoporoza.<\/p>\n<p>Lak\u00ebr jeshile<\/p>\n<p>Nj\u00eb filxhan lak\u00ebr jeshile e gatuar do t\u00eb siguroj\u00eb 177 miligram\u00eb kalcium, q\u00eb \u00ebsht\u00eb mbi 10 p\u00ebrqind e vler\u00ebs s\u00eb rekomanduar ditore p\u00ebr k\u00ebt\u00eb mineral. Perimet me gjethe jeshile si lakra jeshile jan\u00eb gjithashtu nj\u00eb burim i mir\u00eb i vitamin\u00ebs K. Disa prej tyre &#8211; si spinaqi dhe patatja zvicerane &#8211; jan\u00eb t\u00eb pasura me oksalate, nj\u00eb lloj p\u00ebrb\u00ebr\u00ebsi bimor q\u00eb lidhet me kalciumin n\u00eb zorr\u00eb dhe parandalon thithjen.<\/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>Ekspert\u00ebt paralajm\u00ebrojn\u00eb se sh\u00ebndeti i kockave varet nga ushqyerja gjat\u00eb gjith\u00eb jet\u00ebs, dhe kalciumi, vitamina D dhe proteinat q\u00eb ndihmojn\u00eb n\u00eb ruajtjen e mas\u00ebs kockore me kalimin e mosh\u00ebs jan\u00eb me r\u00ebnd\u00ebsi t\u00eb ve\u00e7ant\u00eb. Masa kockore zakonisht arrin kulmin midis mosh\u00ebs 25 dhe 30 vje\u00e7, pas s\u00eb cil\u00ebs zb\u00ebrthimi i kockave b\u00ebhet m\u00eb i shpejt\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":111370,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-111371","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\/111371","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=111371"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/111371\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/111370"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=111371"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=111371"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=111371"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}