{"id":119316,"date":"2026-10-27T16:35:41","date_gmt":"2026-10-27T13:35:41","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/a-e-dini-cfare-jane-antioksidantet-ushqimet-qe-mbrojne-qelizat-dhe-ndihmojne-ne-plakjen-me-te-shendetshme\/"},"modified":"2026-10-27T16:35:41","modified_gmt":"2026-10-27T13:35:41","slug":"a-e-dini-cfare-jane-antioksidantet-ushqimet-qe-mbrojne-qelizat-dhe-ndihmojne-ne-plakjen-me-te-shendetshme","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/a-e-dini-cfare-jane-antioksidantet-ushqimet-qe-mbrojne-qelizat-dhe-ndihmojne-ne-plakjen-me-te-shendetshme\/","title":{"rendered":"A e dini \u00e7far\u00eb jan\u00eb antioksidant\u00ebt? Ushqimet q\u00eb mbrojn\u00eb qelizat dhe ndihmojn\u00eb n\u00eb plakjen m\u00eb t\u00eb sh\u00ebndetshme"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/10\/1430-5.jpg\" alt=\"A e dini \u00e7far\u00eb jan\u00eb antioksidant\u00ebt? Ushqimet q\u00eb mbrojn\u00eb qelizat dhe ndihmojn\u00eb n\u00eb plakjen m\u00eb t\u00eb sh\u00ebndetshme\"\/><\/figure>\n<p>Nga boronicat dhe \u00e7okollata e zez\u00eb te domatet, arrat dhe \u00e7aji i gjelb\u00ebr, disa ushqime p\u00ebrmbajn\u00eb substanca q\u00eb mbrojn\u00eb qelizat nga d\u00ebmtimi oksidativ. Shkenca shpjegon pse ato jan\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin dhe jet\u00ebgjat\u00ebsin\u00eb<\/p>\n<p>N\u00eb organizmin ton\u00eb zhvillohet vazhdimisht nj\u00eb proces q\u00eb nuk mund ta shohim me sy. Gjat\u00eb metabolizmit, por edhe n\u00ebn ndikimin e ndotjes, rrezatimit ultraviolet dhe tymit t\u00eb duhanit, krijohen molekula t\u00eb paq\u00ebndrueshme, t\u00eb njohura si radikale t\u00eb lira.<\/p>\n<p>Kur sasia e tyre tejkalon aft\u00ebsin\u00eb mbrojt\u00ebse t\u00eb organizmit, shfaqet stresi oksidativ, nj\u00eb gjendje q\u00eb mund t\u00eb d\u00ebmtoj\u00eb qelizat, proteinat dhe materialin gjenetik.<\/p>\n<p>Ky proces lidhet me plakjen biologjike dhe zhvillimin e disa s\u00ebmundjeve kronike, p\u00ebrfshir\u00eb s\u00ebmundjet kardiovaskulare, diabetin dhe \u00e7rregullimet neurodegjenerative.<\/p>\n<p>Sipas Shkoll\u00ebs s\u00eb Sh\u00ebndetit Publik t\u00eb Harvardit, organizmi ka mekanizmat e vet mbrojt\u00ebs kund\u00ebr radikaleve t\u00eb lira, por edhe ushqimi luan rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb ruajtjen e sh\u00ebndetit qelizor.<\/p>\n<p>\u00c7far\u00eb jan\u00eb antioksidant\u00ebt dhe si veprojn\u00eb?<\/p>\n<p>Antioksidant\u00ebt jan\u00eb substanca q\u00eb mund t\u00eb neutralizojn\u00eb radikalet e lira dhe t\u00eb kufizojn\u00eb d\u00ebmtimet q\u00eb ato shkaktojn\u00eb n\u00eb qeliza.<\/p>\n<p>Nd\u00ebr m\u00eb t\u00eb njohurit jan\u00eb vitamina C, vitamina E, beta-karoteni dhe komponimet bimore si flavonoidet dhe polifenolet.<\/p>\n<p>K\u00ebto substanca gjenden kryesisht n\u00eb fruta, perime, drith\u00ebra integrale, arra, fara dhe er\u00ebza.<\/p>\n<p>Megjithat\u00eb, antioksidant\u00ebt nuk e ndalojn\u00eb plakjen. Ata jan\u00eb pjes\u00eb e mekanizmave kompleks\u00eb q\u00eb ndihmojn\u00eb organizmin t\u00eb ruaj\u00eb funksionimin normal t\u00eb qelizave.<\/p>\n<p>Boronicat, \u00e7okollata e zez\u00eb dhe \u00e7aji i gjelb\u00ebr<\/p>\n<p>Boronicat jan\u00eb nd\u00ebr frutat m\u00eb t\u00eb njohura p\u00ebr p\u00ebrmbajtjen e antocianinave, pigmente natyrore q\u00eb u japin ngjyr\u00ebn karakteristike dhe kan\u00eb veti antioksiduese.<\/p>\n<p>K\u00ebto komponime po studiohen p\u00ebr ndikimin e mundsh\u00ebm n\u00eb sh\u00ebndetin e trurit dhe funksionet njoh\u00ebse, megjith\u00ebse nuk \u00ebsht\u00eb provuar se konsumimi i boronicave parandalon demenc\u00ebn.<\/p>\n<p>\u00c7okollata e zez\u00eb, ve\u00e7an\u00ebrisht ajo me p\u00ebrmbajtje t\u00eb lart\u00eb kakaoje, p\u00ebrmban flavanole q\u00eb mund t\u00eb ndikojn\u00eb pozitivisht n\u00eb funksionin e en\u00ebve t\u00eb gjakut.<\/p>\n<p>Megjithat\u00eb, p\u00ebrmbajtja e flavanoleve ndryshon nd\u00ebrmjet produkteve, nd\u00ebrsa \u00e7okollata mund t\u00eb ket\u00eb sasi t\u00eb konsiderueshme sheqeri dhe yndyre.<\/p>\n<p>\u00c7aji i gjelb\u00ebr p\u00ebrmban katehina, ve\u00e7an\u00ebrisht epigalokatekin galatin (EGCG), nj\u00eb p\u00ebrb\u00ebr\u00ebs q\u00eb po studiohet p\u00ebr ndikimet e mundshme n\u00eb proceset inflamatore dhe metabolike. Megjithat\u00eb, nuk ka prova t\u00eb mjaftueshme se pirja e tij parandalon kancerin ose ndalon plakjen.<\/p>\n<p>Domatet, arrat dhe perimet q\u00eb ia vlen t\u00eb konsumohen rregullisht<\/p>\n<p>Domatet p\u00ebrmbajn\u00eb likopen, pigmentin q\u00eb u jep ngjyr\u00ebn e kuqe dhe q\u00eb ka veti antioksiduese.<\/p>\n<p>Interesante \u00ebsht\u00eb se p\u00ebrpunimi termik dhe kombinimi me vaj ulliri mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb p\u00ebrthithjen e tij. Kjo \u00ebsht\u00eb treguar edhe n\u00eb nj\u00eb studim klinik t\u00eb botuar n\u00eb Asia Pacific Journal of Clinical Nutrition.<\/p>\n<p>Arrat, bajamet dhe farat p\u00ebrmbajn\u00eb yndyra t\u00eb pangopura, vitamin\u00eb E dhe komponime bimore q\u00eb mb\u00ebshtesin sh\u00ebndetin e p\u00ebrgjithsh\u00ebm.<\/p>\n<p>Nd\u00ebrkoh\u00eb, brokoli, lakra jeshile dhe lulelakra jan\u00eb burime t\u00eb vitaminave, fibrave dhe glukozinolateve, substanca q\u00eb po studiohen p\u00ebr ndikimin e tyre n\u00eb mekanizmat mbrojt\u00ebs t\u00eb organizmit.<\/p>\n<p>Si t\u00eb p\u00ebrfitoni m\u00eb shum\u00eb nga antioksidant\u00ebt n\u00eb ushqim?<\/p>\n<p>Nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb thjeshta \u00ebsht\u00eb t\u00eb konsumoni fruta dhe perime me ngjyra t\u00eb ndryshme.<\/p>\n<p>Ngjyra e kuqe, portokalli, vjollc\u00eb dhe e gjelb\u00ebr shpesh tregon pranin\u00eb e komponimeve t\u00eb ndryshme bimore.<\/p>\n<p>Karotenoidet, si beta-karoteni n\u00eb karota, p\u00ebrthithen m\u00eb mir\u00eb kur konsumohen me pak yndyr\u00eb t\u00eb sh\u00ebndetshme, p\u00ebr shembull vaj ulliri.<\/p>\n<p>Edhe er\u00ebzat, si kurkuma, kanella, karafili dhe rigoni, p\u00ebrmbajn\u00eb polifenole, por sasit\u00eb q\u00eb p\u00ebrdoren zakonisht n\u00eb gatim nuk duhet t\u00eb konsiderohen trajtim p\u00ebr s\u00ebmundjet.<\/p>\n<p>A jan\u00eb suplementet po aq t\u00eb dobishme sa ushqimi?<\/p>\n<p>Jo domosdoshm\u00ebrisht. Qendra Komb\u00ebtare Amerikane p\u00ebr Sh\u00ebndetin Plot\u00ebsues dhe Integrues (NCCIH) thekson se, megjith\u00ebse konsumimi i frutave dhe perimeve lidhet me rrezik m\u00eb t\u00eb ul\u00ebt p\u00ebr disa s\u00ebmundje kronike, suplementet antioksiduese nuk kan\u00eb treguar t\u00eb nj\u00ebjtat p\u00ebrfitime.<\/p>\n<p>Madje, dozat e larta t\u00eb disa suplementeve mund t\u00eb jen\u00eb t\u00eb d\u00ebmshme. P\u00ebr shembull, beta-karoteni n\u00eb form\u00eb suplementi mund t\u00eb rris\u00eb rrezikun e kancerit t\u00eb mushk\u00ebrive te duhanpir\u00ebsit.<\/p>\n<p>Prandaj, strategjia m\u00eb e mir\u00eb nuk \u00ebsht\u00eb k\u00ebrkimi i nj\u00eb suplementi q\u00eb premton rini t\u00eb p\u00ebrjetshme, por ushqyerja e larmishme dhe e ekuilibruar.<\/p>\n<p>Antioksidant\u00ebt nuk mund ta ndalin or\u00ebn biologjike, por ushqimet q\u00eb i p\u00ebrmbajn\u00eb, s\u00eb bashku me aktivitetin fizik, gjumin cil\u00ebsor dhe shmangien e duhanit, mund t\u00eb ndihmojn\u00eb n\u00eb ruajtjen e sh\u00ebndetit gjat\u00eb plakjes.<\/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>Nga boronicat dhe \u00e7okollata e zez\u00eb te domatet, arrat dhe \u00e7aji i gjelb\u00ebr, disa ushqime p\u00ebrmbajn\u00eb substanca q\u00eb mbrojn\u00eb qelizat nga d\u00ebmtimi oksidativ. Shkenca shpjegon pse ato jan\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin dhe jet\u00ebgjat\u00ebsin\u00eb N\u00eb organizmin ton\u00eb zhvillohet vazhdimisht nj\u00eb proces q\u00eb nuk mund ta shohim me sy. Gjat\u00eb metabolizmit, por edhe n\u00ebn ndikimin e [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":119315,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-119316","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\/119316","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=119316"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/119316\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/119315"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=119316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=119316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=119316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}