{"id":119105,"date":"2026-10-21T15:14:31","date_gmt":"2026-10-21T12:14:31","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/shtate-ushqime-qe-permbajne-me-shume-hekur-se-mishi-i-vicit\/"},"modified":"2026-10-21T15:14:31","modified_gmt":"2026-10-21T12:14:31","slug":"shtate-ushqime-qe-permbajne-me-shume-hekur-se-mishi-i-vicit","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/shtate-ushqime-qe-permbajne-me-shume-hekur-se-mishi-i-vicit\/","title":{"rendered":"Shtat\u00eb ushqime q\u00eb p\u00ebrmbajn\u00eb m\u00eb shum\u00eb hekur se mishi i vi\u00e7it"},"content":{"rendered":"
\"Shtat\u00eb<\/figure>\n

Mishi i kuq njihet si nj\u00eb burim i mir\u00eb hekuri, por nuk \u00ebsht\u00eb i vetmi ushqim q\u00eb mund t\u00eb ndihmoj\u00eb n\u00eb plot\u00ebsimin e nevojave ditore p\u00ebr k\u00ebt\u00eb mineral.<\/p>\n

Disa ushqime shtazore dhe bimore p\u00ebrmbajn\u00eb sasi t\u00eb barabarta ose edhe m\u00eb t\u00eb larta hekuri p\u00ebr porcion, duke ofruar alternativa p\u00ebr nj\u00eb diet\u00eb t\u00eb larmishme.<\/p>\n

Sipas t\u00eb dh\u00ebnave t\u00eb Instituteve Komb\u00ebtare t\u00eb Sh\u00ebndetit n\u00eb SHBA (NIH), 85 gram\u00eb mish vi\u00e7i pa dhjam\u00eb, i gatuar, p\u00ebrmbajn\u00eb rreth 2 miligram\u00eb hekur. N\u00eb vijim jan\u00eb shtat\u00eb ushqime q\u00eb mund t\u00eb ofrojn\u00eb sasi m\u00eb t\u00eb larta.<\/p>\n

\u2013 Fasulet e bardha: Nj\u00eb filxhan fasule t\u00eb bardha t\u00eb konservuara p\u00ebrmban rreth 8 miligram\u00eb hekur, af\u00ebrsisht 44% t\u00eb vler\u00ebs ditore t\u00eb rekomanduar. Ato jan\u00eb gjithashtu burim i mir\u00eb fibrash dhe proteinash bimore.<\/p>\n

\u2013 Gocat e detit: Nj\u00eb porcion prej rreth 80 gram\u00ebsh, i gatuar, mund t\u00eb p\u00ebrmbaj\u00eb af\u00ebrsisht 8 miligram\u00eb hekur. Hekuri me origjin\u00eb shtazore p\u00ebrthithet p\u00ebrgjith\u00ebsisht m\u00eb leht\u00eb nga organizmi sesa ai nga burimet bimore.<\/p>\n

\u2013 M\u00ebl\u00e7ia e vi\u00e7it: Rreth 80 gram\u00eb m\u00ebl\u00e7i vi\u00e7i t\u00eb gatuar p\u00ebrmbajn\u00eb af\u00ebrsisht 5 miligram\u00eb hekur. Megjithat\u00eb, m\u00ebl\u00e7ia duhet konsumuar me kujdes, ve\u00e7an\u00ebrisht gjat\u00eb shtatz\u00ebnis\u00eb, p\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb lart\u00eb t\u00eb vitamin\u00ebs A.<\/p>\n

\u2013 Thjerr\u00ebzat: Gjysm\u00eb filxhani thjerr\u00ebza t\u00eb gatuara ofron rreth 3 miligram\u00eb hekur. Ato jan\u00eb nj\u00eb alternativ\u00eb e mir\u00eb p\u00ebr personat q\u00eb konsumojn\u00eb pak mish dhe mund t\u00eb p\u00ebrfshihen leht\u00ebsisht n\u00eb supa e sallata.<\/p>\n

\u2013 Tofu: Gjysm\u00eb filxhani tofu t\u00eb fort\u00eb p\u00ebrmban rreth 3 miligram\u00eb hekur. I p\u00ebrgatitur nga soja, ai ofron gjithashtu proteina bimore dhe mund t\u00eb p\u00ebrdoret n\u00eb gatime t\u00eb ndryshme.<\/p>\n

\u2013 Spinaqi: Gjysm\u00eb filxhani spinaq i gatuar p\u00ebrmban af\u00ebrsisht 3 miligram\u00eb hekur. Megjithat\u00eb, hekuri nga ushqimet bimore p\u00ebrthithet m\u00eb pak nga organizmi.<\/p>\n

Kombinimi i tyre me ushqime t\u00eb pasura me vitamin\u00eb C, si limoni, speci ose domatja, mund t\u00eb ndihmoj\u00eb n\u00eb p\u00ebrthithjen e tij.<\/p>\n

\u2013 \u00c7okollata e zez\u00eb: Nj\u00eb porcion prej rreth 28 gram\u00ebsh \u00e7okollat\u00eb t\u00eb zez\u00eb me 45\u201369% kakao mund t\u00eb p\u00ebrmbaj\u00eb af\u00ebrsisht 2 miligram\u00eb hekur.<\/p>\n

Ajo mund t\u00eb jet\u00eb nj\u00eb burim shtes\u00eb i k\u00ebtij minerali, por duhet konsumuar me mas\u00eb p\u00ebr shkak t\u00eb kalorive dhe sheqerit.<\/p>\n

Sasia e hekurit q\u00eb i nevojitet organizmit ndryshon sipas mosh\u00ebs, gjinis\u00eb dhe gjendjes fiziologjike.<\/p>\n

P\u00ebr t\u00eb p\u00ebrfituar nga burimet e ndryshme t\u00eb k\u00ebtij minerali, k\u00ebshillohet nj\u00eb diet\u00eb e larmishme. Personat q\u00eb dyshojn\u00eb p\u00ebr munges\u00eb hekuri duhet t\u00eb konsultohen me mjekun dhe t\u00eb mos marrin suplemente pa k\u00ebshill\u00eb profesionale.<\/p>\n

\n

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

Mishi i kuq njihet si nj\u00eb burim i mir\u00eb hekuri, por nuk \u00ebsht\u00eb i vetmi ushqim q\u00eb mund t\u00eb ndihmoj\u00eb n\u00eb plot\u00ebsimin e nevojave ditore p\u00ebr k\u00ebt\u00eb mineral. Disa ushqime shtazore dhe bimore p\u00ebrmbajn\u00eb sasi t\u00eb barabarta ose edhe m\u00eb t\u00eb larta hekuri p\u00ebr porcion, duke ofruar alternativa p\u00ebr nj\u00eb diet\u00eb t\u00eb larmishme. Sipas t\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":119104,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-119105","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\/119105","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=119105"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/119105\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/119104"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=119105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=119105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=119105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}