{"id":118411,"date":"2026-10-01T21:12:23","date_gmt":"2026-10-01T18:12:23","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/zinku-apo-vitamina-c-cili-lende-ushqyese-eshte-me-e-rendesishme-per-imunitetin\/"},"modified":"2026-10-01T21:12:23","modified_gmt":"2026-10-01T18:12:23","slug":"zinku-apo-vitamina-c-cili-lende-ushqyese-eshte-me-e-rendesishme-per-imunitetin","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/zinku-apo-vitamina-c-cili-lende-ushqyese-eshte-me-e-rendesishme-per-imunitetin\/","title":{"rendered":"Zinku apo vitamina C: Cili l\u00ebnd\u00eb ushqyese \u00ebsht\u00eb m\u00eb e r\u00ebnd\u00ebsishme p\u00ebr imunitetin?"},"content":{"rendered":"
\"Zinku<\/figure>\n

T\u00eb dyja mb\u00ebshtesin sh\u00ebndetin e sistemit imunitar, por a duhet t\u2019i jepet nj\u00ebrit prej tyre p\u00ebrpar\u00ebsi ushqyese? Nutricionist\u00ebt e sqarojn\u00eb dilem\u00ebn.<\/p>\n

Me sezonin e ftohjes dhe gripit q\u00eb \u00ebsht\u00eb shum\u00eb af\u00ebr, k\u00ebshilla dhe truket p\u00ebr t\u00eb forcuar imunitetin kan\u00eb filluar t\u00eb mbushin mediat sociale. Nga ushqimet e plota te suplementet, ka mendime t\u00eb panum\u00ebrta mbi m\u00ebnyr\u00ebn m\u00eb t\u00eb mir\u00eb p\u00ebr t\u00eb shmangur s\u00ebmundjet dhe p\u00ebr t\u00eb mbajtur trupin ton\u00eb t\u00eb fort\u00eb.<\/p>\n

Pavar\u00ebsisht nga forma n\u00eb t\u00eb cil\u00ebn merren, dy l\u00ebnd\u00eb ushqyese n\u00eb ve\u00e7anti bien n\u00eb sy n\u00eb k\u00ebt\u00eb histori: zinku dhe vitamina C , raporton Eatingwell.<\/p>\n

Edhe pse t\u00eb dyja kan\u00eb nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb funksionimin e duhur t\u00eb sistemit imunitar, a duhet t\u2019i jepet p\u00ebrpar\u00ebsi nj\u00ebrit n\u00eb t\u00eb ushqyerit? Eatingwell u k\u00ebrkoi nutricionist\u00ebve ta zgjidhnin k\u00ebt\u00eb dilem\u00eb dhe p\u00ebrgjigjja e tyre mund t\u2019ju habis\u00eb. Lexoni m\u00eb posht\u00eb p\u00ebr mendimin e tyre t\u00eb ekspert\u00ebve, si dhe k\u00ebshilla praktike q\u00eb mund t\u2019i zbatoni sot p\u00ebr t\u00eb mb\u00ebshtetur sh\u00ebndetin afatgjat\u00eb t\u00eb sistemit imunitar.<\/p>\n

Edhe pse trupi ka nevoj\u00eb p\u00ebr t\u00eb n\u00eb sasi t\u00eb vogla, zinku \u00ebsht\u00eb nj\u00eb mineral shum\u00eb i r\u00ebnd\u00ebsish\u00ebm n\u00eb gjurm\u00eb, i domosdosh\u00ebm p\u00ebr funksionimin normal t\u00eb trupit, ve\u00e7an\u00ebrisht kur b\u00ebhet fjal\u00eb p\u00ebr sh\u00ebndetin e sistemit imunitar. Nutricionistja Lauren Manaker shpjegon: \u201cZinku luan nj\u00eb rol ky\u00e7 n\u00eb zhvillimin dhe funksionimin e qelizave imune, duke p\u00ebrfshir\u00eb ato q\u00eb njohin dhe i p\u00ebrgjigjen agjent\u00ebve q\u00eb shkaktojn\u00eb s\u00ebmundje, si\u00e7 jan\u00eb viruset dhe bakteret. Ai gjithashtu ndihmon n\u00eb sh\u00ebrimin e plag\u00ebve dhe lejon q\u00eb sinjalet mbrojt\u00ebse t\u00eb trupit t\u00eb funksionojn\u00eb si\u00e7 duhet.\u201d<\/p>\n

Hulumtimet tregojn\u00eb se marrja e pamjaftueshme e zinkut p\u00ebrmes diet\u00ebs mund t\u00eb prish\u00eb ekuilibrin e sistemit imunitar dhe t\u00eb rris\u00eb rrezikun e infeksioneve. Trupi reagon mir\u00eb kur zinku merret rregullisht n\u00eb sasi t\u00eb mjaftueshme. Disa studime tregojn\u00eb gjithashtu se marrja e shtuar e zinkut, shpesh n\u00eb form\u00ebn e tabletave p\u00ebr thithje, n\u00eb fillim t\u00eb nj\u00eb ftohjeje mund t\u00eb shkurtoj\u00eb koh\u00ebzgjatjen e saj, megjith\u00ebse shkalla n\u00eb t\u00eb cil\u00ebn mund t\u00eb ndikoj\u00eb n\u00eb ashp\u00ebrsin\u00eb e simptomave \u00ebsht\u00eb ende e debatueshme.<\/p>\n

Nutricionist\u00ebt n\u00eb p\u00ebrgjith\u00ebsi rekomandojn\u00eb q\u00eb nevojat p\u00ebr zink plot\u00ebsohen kryesisht nga nj\u00eb diet\u00eb e larmishme q\u00eb p\u00ebrfshin ushqime me origjin\u00eb shtazore dhe bimore, nd\u00ebrsa suplementet mund t\u00eb jen\u00eb t\u00eb dobishme kur ka munges\u00eb t\u00eb k\u00ebtij minerali.<\/p>\n

\u201cZinku gjendet n\u00eb sasi m\u00eb t\u00eb larta n\u00eb ushqimet me baz\u00eb shtazore si prodhimet e detit dhe mishi i vi\u00e7it, por gjendet edhe n\u00eb shum\u00eb ushqime me baz\u00eb bimore, duke p\u00ebrfshir\u00eb drith\u00ebrat e fortifikuara t\u00eb m\u00ebngjesit, bollgurin dhe farat e kungullit\u201d, thot\u00eb Natalie Rico, nutricioniste.<\/p>\n

\u201cMegjithat\u00eb, p\u00ebrb\u00ebr\u00ebsit e quajtur fitate mund t\u00eb zvog\u00eblojn\u00eb p\u00ebrthithjen e zinkut nga ushqimet bimore. Prandaj, p\u00ebr disa vegjetarian\u00eb dhe vegan\u00eb, suplementet mund t\u00eb ndihmojn\u00eb n\u00eb ruajtjen e niveleve t\u00eb mjaftueshme t\u00eb k\u00ebtij minerali.\u201d<\/p>\n

Vitamina C, ose acidi L-askorbik, \u00ebsht\u00eb nj\u00eb vitamin\u00eb e tretshme n\u00eb uj\u00eb q\u00eb trupi nuk mund ta prodhoj\u00eb vet\u00eb. Kjo \u00ebsht\u00eb arsyeja pse \u00ebsht\u00eb e r\u00ebnd\u00ebsishme ta merrni at\u00eb p\u00ebrmes ushqimit, dometh\u00ebn\u00eb ushqimeve t\u00eb tilla si specat e kuq, frutat agrume, kivit\u00eb dhe lloje t\u00eb tjera t\u00eb frutave dhe perimeve t\u00eb pasura me l\u00ebnd\u00eb ushqyese. Meqen\u00ebse \u00ebsht\u00eb e tretshme n\u00eb uj\u00eb, trupi nuk ruan sasi t\u00eb m\u00ebdha t\u00eb vitamin\u00ebs C, k\u00ebshtu q\u00eb \u00ebsht\u00eb e r\u00ebnd\u00ebsishme ta merrni rregullisht n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb ruani nivelin e duhur n\u00eb trup.<\/p>\n

Vitamina C vepron si nj\u00eb antioksidant, duke e b\u00ebr\u00eb at\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin e sistemit imunitar.<\/p>\n

\u201cVitamina C ndihmon n\u00eb mbrojtjen e qelizave nga d\u00ebmtimet e p\u00ebrditshme dhe mb\u00ebshtet pun\u00ebn e qelizave t\u00eb bardha t\u00eb gjakut q\u00eb luftojn\u00eb infeksionin. Gjithashtu ndihmon trupin t\u00eb krijoj\u00eb dhe t\u00eb mir\u00ebmbaj\u00eb nj\u00eb l\u00ebkur\u00eb t\u00eb sh\u00ebndetshme, e cila \u00ebsht\u00eb nj\u00eb nga barrierat e para fizike kund\u00ebr mikrobeve\u201d, thot\u00eb Manaker.<\/p>\n

Duke pasur parasysh q\u00eb vitamina C \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr funksionimin normal t\u00eb sistemit imunitar, \u00ebsht\u00eb e nevojshme t\u00eb merren sasi t\u00eb mjaftueshme t\u00eb k\u00ebsaj vitamine p\u00ebrmes diet\u00ebs. Marrja e rekomanduar ditore p\u00ebr t\u00eb rriturit n\u00eb p\u00ebrgjith\u00ebsi varion midis 75 dhe 120 miligram\u00ebve, var\u00ebsisht nga gjinia dhe faza e jet\u00ebs.<\/p>\n

Marrja e rregullt e vitamin\u00ebs C mund t\u00eb shkurtoj\u00eb pak koh\u00ebzgjatjen e ftohjeve dhe t\u00eb leht\u00ebsoj\u00eb simptomat, por hulumtimet tregojn\u00eb se te shumica e njer\u00ebzve, suplementet e vitamin\u00ebs C nuk e zvog\u00eblojn\u00eb rrezikun e ftohjes. Nj\u00eb p\u00ebrfitim i mundsh\u00ebm n\u00eb parandalimin e ftohjeve \u00ebsht\u00eb v\u00ebrejtur te njer\u00ebzit q\u00eb jan\u00eb t\u00eb ekspozuar ndaj nj\u00eb ushtrimi intensiv fizik, mjediseve shum\u00eb t\u00eb ftohta ose kan\u00eb nj\u00eb konsum t\u00eb ul\u00ebt t\u00eb vitamin\u00ebs C.<\/p>\n

\u00cbsht\u00eb gjithashtu e r\u00ebnd\u00ebsishme t\u00eb mos e teproni me suplementet. Meqen\u00ebse vitamina C \u00ebsht\u00eb e tretshme n\u00eb uj\u00eb, teprica ekskretohet kryesisht n\u00eb urin\u00eb, por sasi t\u00eb m\u00ebdha mund t\u00eb shkaktojn\u00eb diarre, t\u00eb p\u00ebrziera dhe dhimbje stomaku. Kufiri i sip\u00ebrm i marrjes s\u00eb tolerueshme p\u00ebr t\u00eb rriturit \u00ebsht\u00eb 2,000 miligram\u00eb n\u00eb dit\u00eb.<\/p>\n

Zinku apo vitamina C: cila \u00ebsht\u00eb m\u00eb e r\u00ebnd\u00ebsishme p\u00ebr imunitetin?<\/p>\n

Meqen\u00ebse secili ka nj\u00eb rol specifik n\u00eb mb\u00ebshtetjen e sistemit imunitar, Manaker thekson se \u00ebsht\u00eb pak si t\u00eb pyes\u00ebsh \u201cn\u00ebse motori apo rrotat jan\u00eb m\u00eb t\u00eb r\u00ebnd\u00ebsishme n\u00eb nj\u00eb makin\u00eb, sepse \u00ebsht\u00eb e nevojshme q\u00eb i gjith\u00eb sistemi t\u00eb funksionoj\u00eb s\u00eb bashku\u201d. Si zinku ashtu edhe vitamina C jan\u00eb l\u00ebnd\u00eb ushqyese thelb\u00ebsore q\u00eb mb\u00ebshtesin funksionet e r\u00ebnd\u00ebsishme t\u00eb sistemit imunitar, dhe marrja adekuate dietike e t\u00eb dy l\u00ebnd\u00ebve ushqyese ndihmon trupin t\u00eb mbaj\u00eb nj\u00eb sistem mbrojt\u00ebs normal.<\/p>\n

Edwina Clark, M.Sc. dhe dietologe e regjistruar, shton: \u201cFtohja e zakonshme, ose infeksioni i traktit t\u00eb sip\u00ebrm respirator, \u00ebsht\u00eb arsyeja kryesore p\u00ebr t\u00eb marr\u00eb vitamin\u00eb C ose zink p\u00ebr mb\u00ebshtetje imunitare, dhe t\u00eb dy l\u00ebnd\u00ebt ushqyese jan\u00eb studiuar gjer\u00ebsisht.\u201d<\/p>\n

Edhe pse k\u00ebrkimet mbi k\u00ebt\u00eb tem\u00eb jan\u00eb ende n\u00eb zhvillim e sip\u00ebr, ajo thot\u00eb se zinku mund t\u00eb jet\u00eb m\u00eb efektiv se vitamina C kur b\u00ebhet fjal\u00eb p\u00ebr shkurtimin e koh\u00ebzgjatjes s\u00eb simptomave t\u00eb ftohjes, si\u00e7 jan\u00eb kolla dhe hunda e bllokuar.<\/p>\n

Hulumtimet tregojn\u00eb se tabletat me zink mund t\u00eb ndihmojn\u00eb n\u00eb shkurtimin e koh\u00ebzgjatjes s\u00eb nj\u00eb ftohjeje n\u00ebse merren n\u00eb fillimin e simptomave, nd\u00ebrsa marrja e rregullt e vitamin\u00ebs C mund ta shkurtoj\u00eb pak koh\u00ebzgjatjen e saj. Megjithat\u00eb, asnj\u00ebri prej k\u00ebtyre dy l\u00ebnd\u00ebve ushqyese nuk mund ta parandaloj\u00eb plot\u00ebsisht ftohjen tek shumica e njer\u00ebzve.<\/p>\n

\n

Burimi: mesazhi<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

T\u00eb dyja mb\u00ebshtesin sh\u00ebndetin e sistemit imunitar, por a duhet t\u2019i jepet nj\u00ebrit prej tyre p\u00ebrpar\u00ebsi ushqyese? Nutricionist\u00ebt e sqarojn\u00eb dilem\u00ebn. Me sezonin e ftohjes dhe gripit q\u00eb \u00ebsht\u00eb shum\u00eb af\u00ebr, k\u00ebshilla dhe truket p\u00ebr t\u00eb forcuar imunitetin kan\u00eb filluar t\u00eb mbushin mediat sociale. Nga ushqimet e plota te suplementet, ka mendime t\u00eb panum\u00ebrta mbi […]<\/p>\n","protected":false},"author":1,"featured_media":118410,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-118411","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\/118411","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=118411"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/118411\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/118410"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=118411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=118411"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=118411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}