{"id":119107,"date":"2026-10-21T15:15:35","date_gmt":"2026-10-21T12:15:35","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/fibrat-ne-ushqim-me-e-rendesishme-se-kur-i-hani-eshte-sasia-ditore\/"},"modified":"2026-10-21T15:15:35","modified_gmt":"2026-10-21T12:15:35","slug":"fibrat-ne-ushqim-me-e-rendesishme-se-kur-i-hani-eshte-sasia-ditore","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/fibrat-ne-ushqim-me-e-rendesishme-se-kur-i-hani-eshte-sasia-ditore\/","title":{"rendered":"Fibrat n\u00eb ushqim: M\u00eb e r\u00ebnd\u00ebsishme se kur i hani \u00ebsht\u00eb sasia ditore"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/10\/rfg.jpg\" alt=\"Fibrat n\u00eb ushqim: M\u00eb e r\u00ebnd\u00ebsishme se kur i hani \u00ebsht\u00eb sasia ditore\"\/><\/figure>\n<p>Marrja e mjaftueshme e fibrave gjat\u00eb dit\u00ebs ndihmon n\u00eb kontrollin e oreksit dhe n\u00eb sh\u00ebndetin e zorr\u00ebve.<\/p>\n<p>Edhe pse nj\u00eb m\u00ebngjes i pasur me fibra mund t\u00eb zgjas\u00eb ndjesin\u00eb e ngopjes, ekspert\u00ebt k\u00ebshillojn\u00eb q\u00eb ato t\u00eb shp\u00ebrndahen n\u00eb disa vakte, n\u00eb vend q\u00eb t\u00eb konsumohen t\u00eb gjitha menj\u00ebher\u00eb.<\/p>\n<p>Nj\u00eb studim i botuar n\u00eb British Journal of Nutrition, q\u00eb shqyrtoi lidhjen mes m\u00ebngjesit, proteinave, fibrave dhe humbjes s\u00eb pesh\u00ebs, zbuloi se personat q\u00eb konsumonin t\u00eb pakt\u00ebn 30 gram\u00eb fibra n\u00eb dit\u00eb kishin kontroll m\u00eb t\u00eb mir\u00eb t\u00eb oreksit dhe ndiheshin m\u00eb t\u00eb ngopur.<\/p>\n<p>P\u00ebrfitimet u vun\u00eb re edhe n\u00eb sh\u00ebndetin e zorr\u00ebve, pasi fibrat sh\u00ebrbejn\u00eb si ushqim p\u00ebr bakteret e dobishme t\u00eb mikrobiom\u00ebs.<\/p>\n<p>Megjithat\u00eb, konsumimi i nj\u00eb sasie t\u00eb madhe fibrash n\u00eb nj\u00eb vakt t\u00eb vet\u00ebm mund t\u00eb shkaktoj\u00eb fryrje, gazra, dhimbje barku, kapsll\u00ebk ose diarre, ve\u00e7an\u00ebrisht te personat q\u00eb nuk jan\u00eb m\u00ebsuar me nj\u00eb diet\u00eb t\u00eb pasur me to.<\/p>\n<p>Prandaj, nutricionist\u00ebt rekomandojn\u00eb rritjen graduale t\u00eb konsumit dhe shp\u00ebrndarjen e fibrave n\u00eb disa vakte gjat\u00eb dit\u00ebs.<\/p>\n<p>P\u00ebr shumic\u00ebn e t\u00eb rriturve, nj\u00eb objektiv praktik \u00ebsht\u00eb rreth 25\u201330 gram\u00eb fibra n\u00eb dit\u00eb, megjith\u00ebse nevojat mund t\u00eb ndryshojn\u00eb.<\/p>\n<p>Bollguri, drith\u00ebrat integrale, frutat, perimet, fasulet dhe thjerr\u00ebzat jan\u00eb burime t\u00eb mira p\u00ebr t\u00eb arritur k\u00ebt\u00eb sasi.<\/p>\n<p>Po ashtu, orizi i bardh\u00eb dhe makaronat mund t\u00eb z\u00ebvend\u00ebsohen her\u00eb pas here me alternativa integrale, nd\u00ebrsa bishtajoret mund t\u00eb shtohen n\u00eb supa dhe sallata.<\/p>\n<p>Sipas eksperteve t\u00eb cituara nga Verywell Health, nuk ka nj\u00eb orar t\u00eb vet\u00ebm ideal p\u00ebr konsumimin e fibrave.<\/p>\n<p>Ajo q\u00eb ka m\u00eb shum\u00eb r\u00ebnd\u00ebsi \u00ebsht\u00eb sasia totale e marr\u00eb gjat\u00eb dit\u00ebs, duke e rritur gradualisht dhe duke pir\u00eb mjaftuesh\u00ebm uj\u00eb.<\/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 mjaftueshme e fibrave gjat\u00eb dit\u00ebs ndihmon n\u00eb kontrollin e oreksit dhe n\u00eb sh\u00ebndetin e zorr\u00ebve. Edhe pse nj\u00eb m\u00ebngjes i pasur me fibra mund t\u00eb zgjas\u00eb ndjesin\u00eb e ngopjes, ekspert\u00ebt k\u00ebshillojn\u00eb q\u00eb ato t\u00eb shp\u00ebrndahen n\u00eb disa vakte, n\u00eb vend q\u00eb t\u00eb konsumohen t\u00eb gjitha menj\u00ebher\u00eb. Nj\u00eb studim i botuar n\u00eb British Journal [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":119106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-119107","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\/119107","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=119107"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/119107\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/119106"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=119107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=119107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=119107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}