{"id":117029,"date":"2026-08-26T13:35:37","date_gmt":"2026-08-26T10:35:37","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/3-f-te-qe-duhet-te-kesh-ne-pjate-per-shendetin-e-sistemit-tretes\/"},"modified":"2026-08-26T13:35:37","modified_gmt":"2026-08-26T10:35:37","slug":"3-f-te-qe-duhet-te-kesh-ne-pjate-per-shendetin-e-sistemit-tretes","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/3-f-te-qe-duhet-te-kesh-ne-pjate-per-shendetin-e-sistemit-tretes\/","title":{"rendered":"3 \u201cF\u201d-t\u00eb q\u00eb duhet t\u00eb kesh n\u00eb pjat\u00eb p\u00ebr sh\u00ebndetin e sistemit tret\u00ebs"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/08\/scsew.png\" alt=\"3 \u201cF\u201d-t\u00eb q\u00eb duhet t\u00eb kesh n\u00eb pjat\u00eb p\u00ebr sh\u00ebndetin e sistemit tret\u00ebs\"\/><\/figure>\n<p>Sh\u00ebndeti i sistemit tret\u00ebs \u00ebsht\u00eb kthyer prej koh\u00ebsh n\u00eb nj\u00eb nga temat m\u00eb t\u00eb p\u00ebrfolura t\u00eb mir\u00ebqenies, bashk\u00eb me probiotik\u00ebt, pluhurat \u201cgreen\u201d dhe suplementet q\u00eb premtojn\u00eb gjith\u00e7ka. Por sipas Jordan Haworth, fiziolog gastrointestinal, gj\u00ebrat mund t\u00eb jen\u00eb shum\u00eb m\u00eb t\u00eb thjeshta.<\/p>\n<p>Ai thot\u00eb se baza e nj\u00eb zorre t\u00eb sh\u00ebndetshme mund t\u00eb p\u00ebrmblidhet n\u00eb at\u00eb q\u00eb quan \u201c3 F-t\u00eb\u201d:<\/p>\n<p>Fibrat jan\u00eb nd\u00ebr gj\u00ebrat m\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr tretjen dhe p\u00ebr mikrobiom\u00ebn e zorr\u00ebve. Haworth sugjeron ushqime si fasulet, t\u00ebrsh\u00ebra, moll\u00ebt, dardhat, drith\u00ebrat integrale dhe farat chia.<\/p>\n<p>Sa m\u00eb e larmishme t\u00eb jet\u00eb dieta, aq m\u00eb mir\u00eb, sepse lloje t\u00eb ndryshme fibrash ushqejn\u00eb grupe t\u00eb ndryshme bakteresh t\u00eb dobishme n\u00eb zorr\u00eb.<\/p>\n<p>Polifenolet jan\u00eb p\u00ebrb\u00ebr\u00ebs natyral\u00eb q\u00eb gjenden sidomos te ushqimet me ngjyra t\u00eb forta dhe te disa ushqime me shije pak m\u00eb t\u00eb hidhur. N\u00eb k\u00ebt\u00eb kategori futen boronicat, lakra e kuqe, kafeja, \u00e7okollata e zez\u00eb dhe vaji i ullirit.<\/p>\n<p>P\u00ebrve\u00e7 rolit t\u00eb tyre antioksidues, polifenolet nd\u00ebrveprojn\u00eb edhe me mikrobiom\u00ebn dhe mund t\u00eb ndihmojn\u00eb p\u00ebr nj\u00eb ekuilib\u00ebr m\u00eb t\u00eb mir\u00eb t\u00eb baktereve n\u00eb zorr\u00eb.<\/p>\n<p>K\u00ebtu hyjn\u00eb kosi, kefiri, kimchi dhe lakra turshi. Ushqimet e fermentuara mund t\u00eb sjellin mikroorganizma t\u00eb dobish\u00ebm dhe p\u00ebrb\u00ebr\u00ebs q\u00eb mb\u00ebshtesin diversitetin e mikrobiom\u00ebs.<\/p>\n<p>Sipas ekspertit, nuk \u00ebsht\u00eb e nevojshme t\u00eb marr\u00ebsh me patjet\u00ebr probiotik\u00eb t\u00eb shtrenjt\u00eb p\u00ebr t\u00eb b\u00ebr\u00eb di\u00e7ka t\u00eb mir\u00eb p\u00ebr zorr\u00ebt. P\u00ebrkundrazi, nj\u00eb diet\u00eb e pasur me fibra, polifenole dhe ushqime t\u00eb fermentuara, e kombinuar me gjum\u00eb t\u00eb mir\u00eb, menaxhim t\u00eb stresit dhe aktivitet fizik t\u00eb rregullt, \u00ebsht\u00eb nj\u00eb baz\u00eb shum\u00eb m\u00eb e r\u00ebnd\u00ebsishme.<\/p>\n<p>Pra, n\u00ebse do nj\u00eb formul\u00eb t\u00eb thjesht\u00eb p\u00ebr ta mbajtur mend: m\u00eb shum\u00eb fibra, m\u00eb shum\u00eb ngjyra dhe pak ushqime t\u00eb fermentuara n\u00eb p\u00ebrditshm\u00ebri.<\/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>Sh\u00ebndeti i sistemit tret\u00ebs \u00ebsht\u00eb kthyer prej koh\u00ebsh n\u00eb nj\u00eb nga temat m\u00eb t\u00eb p\u00ebrfolura t\u00eb mir\u00ebqenies, bashk\u00eb me probiotik\u00ebt, pluhurat \u201cgreen\u201d dhe suplementet q\u00eb premtojn\u00eb gjith\u00e7ka. Por sipas Jordan Haworth, fiziolog gastrointestinal, gj\u00ebrat mund t\u00eb jen\u00eb shum\u00eb m\u00eb t\u00eb thjeshta. Ai thot\u00eb se baza e nj\u00eb zorre t\u00eb sh\u00ebndetshme mund t\u00eb p\u00ebrmblidhet n\u00eb at\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":117028,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-117029","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\/117029","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=117029"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/117029\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/117028"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=117029"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=117029"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=117029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}