{"id":119909,"date":"2026-11-13T01:10:40","date_gmt":"2026-11-12T22:10:40","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/pese-ushqime-qe-jane-burimet-me-te-mira-te-vitamines-d\/"},"modified":"2026-11-13T01:10:40","modified_gmt":"2026-11-12T22:10:40","slug":"pese-ushqime-qe-jane-burimet-me-te-mira-te-vitamines-d","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/pese-ushqime-qe-jane-burimet-me-te-mira-te-vitamines-d\/","title":{"rendered":"Pes\u00eb ushqime q\u00eb jan\u00eb burimet m\u00eb t\u00eb mira t\u00eb vitamin\u00ebs D"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/11\/2230-3.jpg\" alt=\"Pes\u00eb ushqime q\u00eb jan\u00eb burimet m\u00eb t\u00eb mira t\u00eb vitamin\u00ebs D\"\/><\/figure>\n<p>Vitamina D ka disa role t\u00eb r\u00ebnd\u00ebsishme n\u00eb trup \u2013 nga mbajtja e kockave t\u00eb forta deri te mb\u00ebshtetja e p\u00ebrthithjes s\u00eb kalciumit dhe funksionimi i sistemit imunitar.<\/p>\n<p>Kjo vitamin\u00eb e tretshme n\u00eb yndyr\u00eb merr pjes\u00eb edhe n\u00eb transmetimin e sinjaleve n\u00eb tru. Ajo ka shum\u00eb karakteristika. Ju mund ta merrni vitamin\u00ebn D p\u00ebrmes ushqimit, suplementeve dhe rrezeve UV t\u00eb diellit, por shum\u00eb njer\u00ebz nuk e marrin mjaftuesh\u00ebm, raporton Eatingwell.<\/p>\n<p>\u201cNjer\u00ebzit q\u00eb jetojn\u00eb n\u00eb gjer\u00ebsi gjeografike m\u00eb t\u00eb larta jan\u00eb n\u00eb rrezik m\u00eb t\u00eb madh p\u00ebr munges\u00eb t\u00eb vitamin\u00ebs D, sepse intensiteti i drit\u00ebs s\u00eb diellit n\u00eb ato zona \u00ebsht\u00eb m\u00eb i dob\u00ebt. N\u00eb fakt, n\u00eb gjer\u00ebsi gjeografike 40 grad\u00eb veriore e lart, gjat\u00eb disa muajve t\u00eb vitit nuk ka rrezatim t\u00eb mjaftuesh\u00ebm UVB p\u00ebr t\u00eb sintetizuar vitamin\u00ebn D\u201d, v\u00ebren Sara Garoun.<\/p>\n<p>Duke pasur parasysh k\u00ebto sfida, nuk \u00ebsht\u00eb \u00e7udi q\u00eb vitamina D \u00ebsht\u00eb nj\u00eb nga l\u00ebnd\u00ebt ushqyese q\u00eb shum\u00eb amerikan\u00eb po p\u00ebrpiqen t\u00eb rrisin marrjen e tyre.<\/p>\n<p>Sasia e rekomanduar ditore e vitamin\u00ebs D p\u00ebr t\u00eb rriturit e mosh\u00ebs 19 deri n\u00eb 70 vje\u00e7 \u00ebsht\u00eb 15 mikrogram\u00eb, ose 600 nj\u00ebsi nd\u00ebrkomb\u00ebtare. Personat mbi mosh\u00ebn 71 vje\u00e7 kan\u00eb nevoj\u00eb p\u00ebr 20 mikrogram\u00eb (800 IU) n\u00eb dit\u00eb. Edhe pse rrezet e diellit kontribuojn\u00eb n\u00eb formimin e vitamin\u00ebs D, marrja e mjaftueshme e saj p\u00ebrmes ushqimit dhe, n\u00ebse \u00ebsht\u00eb e nevojshme, e suplementeve, mund t\u00eb jet\u00eb gjithashtu e dobishme.<\/p>\n<p>Ja pes\u00eb ushqime t\u00eb pasura me vitamin\u00eb D q\u00eb duhet t\u2019i merrni n\u00eb konsiderat\u00eb si pjes\u00eb t\u00eb diet\u00ebs suaj t\u00eb p\u00ebrditshme, t\u00eb renditura sipas sasis\u00eb s\u00eb k\u00ebsaj vitamine n\u00eb secil\u00ebn porcion.<\/p>\n<p>Peshku i yndyrsh\u00ebm z\u00eb vendin e par\u00eb n\u00eb k\u00ebt\u00eb list\u00eb p\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb lart\u00eb t\u00eb vitamin\u00ebs D. Ky grup p\u00ebrfshin salmonin, troft\u00ebn, skumbrin, hareng\u00ebn dhe tonin, mishi i yndyrsh\u00ebm i t\u00eb cil\u00ebve p\u00ebrmban k\u00ebt\u00eb vitamin\u00eb. P\u00ebr shembull, nj\u00eb porcion prej rreth 85 gram\u00ebsh troft\u00eb ylber p\u00ebrmban af\u00ebrsisht 16.2 mikrogram\u00eb vitamin\u00eb D, nd\u00ebrsa e nj\u00ebjta sasi salmoni ofron rreth 14.2 mikrogram\u00eb.<\/p>\n<p>\u201cPeshqit e yndyrsh\u00ebm si salmoni, skumbri dhe harenga jan\u00eb nj\u00eb m\u00ebnyr\u00eb e shk\u00eblqyer p\u00ebr t\u00eb marr\u00eb vitamin\u00eb D, yndyrna t\u00eb sh\u00ebndetshme dhe proteina n\u00eb nj\u00eb vakt t\u00eb shijsh\u00ebm\u201d, thekson Garoun.<\/p>\n<p>Mund ta kombinoni peshkun me vaj me drith\u00ebra t\u00eb plota dhe perime, ta shtoni n\u00eb makarona ose ta p\u00ebrdorni n\u00eb form\u00eb t\u00eb konservuar.<\/p>\n<p>N\u00ebse zgjidhni peshk p\u00ebr f\u00ebmij\u00eb ose n\u00ebse jeni shtatz\u00ebn\u00eb ose ushqeni me gji, kontrolloni rekomandimet e Administrat\u00ebs Amerikane t\u00eb Ushqimit dhe Barnave (FDA) p\u00ebr merkurin dhe zgjidhni speciet e duhura n\u00eb p\u00ebrputhje me rrethanat. Llojet e ndryshme t\u00eb tonit dhe skumbri mund t\u00eb ken\u00eb nivele shum\u00eb t\u00eb ndryshme t\u00eb merkurit, k\u00ebshtu q\u00eb nuk \u00ebsht\u00eb mir\u00eb t\u2019i shikoni t\u00eb gjith\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn m\u00ebnyr\u00eb.<\/p>\n<p>D\u00ebshironi t\u00eb rrisni marrjen e vitamin\u00ebs D? Provoni qum\u00ebshtin, pjesa m\u00eb e madhe e t\u00eb cilit n\u00eb Shtetet e Bashkuara \u00ebsht\u00eb e fortifikuar me k\u00ebt\u00eb vitamin\u00eb. Nj\u00eb filxhan qum\u00ebsht lope i fortifikuar p\u00ebrmban rreth 2.9 mikrogram\u00eb vitamin\u00eb D. Shum\u00eb pije t\u00eb fortifikuara me soj\u00eb, bajame dhe t\u00ebrsh\u00ebr\u00eb e p\u00ebrmbajn\u00eb gjithashtu at\u00eb, megjith\u00ebse sasia varet nga prodhuesi.<\/p>\n<p>\u201cQum\u00ebshti i lop\u00ebs \u00ebsht\u00eb nj\u00eb nga burimet kryesore t\u00eb vitamin\u00ebs D n\u00eb diet\u00ebn amerikane, fal\u00eb fortifikimit t\u00eb tij. N\u00eb qum\u00ebshtin e lop\u00ebs s\u00eb fortifikuar, ju merrni p\u00ebrfitimet sh\u00ebndet\u00ebsore t\u00eb kockave si nga kalciumi ashtu edhe nga vitamina D\u201d, thot\u00eb Garoun.<\/p>\n<p>Mund t\u00eb shtoni qum\u00ebsht n\u00eb bollgurin, drith\u00ebrat ose smoothien tuaj t\u00eb preferuar, ose ta pini at\u00eb me nj\u00eb vakt. Qum\u00ebshti i lop\u00ebs gjithashtu siguron proteina, kalcium, kalium dhe vitamin\u00eb A.<\/p>\n<p>N\u00ebse preferoni alternativa me baz\u00eb bimore, kontrolloni etiket\u00ebn p\u00ebr t\u00eb par\u00eb n\u00ebse ato jan\u00eb t\u00eb fortifikuara me vitamin\u00eb D dhe sa p\u00ebrmbajn\u00eb.<\/p>\n<p>\u00c7far\u00eb mund t\u00eb jet\u00eb m\u00eb e thjesht\u00eb se nj\u00eb tas me drith\u00ebra p\u00ebr m\u00ebngjes? Shum\u00eb lloje drith\u00ebrash jan\u00eb t\u00eb pasuruara me vitamin\u00eb D, duke i b\u00ebr\u00eb ato nj\u00eb m\u00ebnyr\u00eb tjet\u00ebr t\u00eb p\u00ebrshtatshme p\u00ebr t\u00eb rritur marrjen e saj.<\/p>\n<p>\u201cKur blini drith\u00ebra p\u00ebr m\u00ebngjes, sigurohuni q\u00eb t\u00eb kontrolloni etiket\u00ebn e informacionit ushqyes. Mund t\u00eb habiteni kur t\u00eb shihni se sa vitamin\u00eb D p\u00ebrmban drith\u00ebrat tuaja t\u00eb preferuara p\u00ebr m\u00ebngjes\u201d, k\u00ebshillon Garoun.<\/p>\n<p>Sasia ndryshon nga produkti n\u00eb produkt, por nj\u00eb porcion me drith\u00ebra t\u00eb caktuara t\u00eb fortifikuara p\u00ebrmban rreth dy mikrogram\u00eb vitamin\u00eb D. N\u00ebse i kombinoni ato me qum\u00ebsht t\u00eb fortifikuar me k\u00ebt\u00eb vitamin\u00eb, mund t\u00eb merrni edhe m\u00eb shum\u00eb.<\/p>\n<p>Zgjidhni drith\u00ebrat q\u00eb ju p\u00eblqejn\u00eb, por kur krahasoni produktet, kushtojini v\u00ebmendje p\u00ebrmbajtjes s\u00eb fibrave dhe sheqerit t\u00eb shtuar.<\/p>\n<p>N\u00ebse i keni v\u00ebn\u00eb re sardelet n\u00eb rrjetet sociale, popullariteti i tyre nuk \u00ebsht\u00eb pa arsye. K\u00ebta peshq t\u00eb vegj\u00ebl jan\u00eb t\u00eb mbushur me l\u00ebnd\u00eb ushqyese \u2013 proteina, vitamin\u00eb B12, selen, magnez, kalium, acide yndyrore omega-3 dhe, sigurisht, vitamin\u00eb D.<\/p>\n<p>\u201cSardelet jan\u00eb nj\u00eb tjet\u00ebr zgjedhje e ushqimeve t\u00eb detit q\u00eb \u00ebsht\u00eb e pasur me vitamin\u00eb D\u201d, thekson Garoun.<\/p>\n<p>Nj\u00eb porcion, ose dy sardele, ofrojn\u00eb 1.2 mikrogram\u00eb vitamin\u00eb D, dhe leht\u00eb mund ta dyfishoni sasin\u00eb n\u00ebse hani nj\u00eb porcion m\u00eb t\u00eb madh.<\/p>\n<p>N\u00ebse nuk jeni m\u00ebsuar t\u00eb hani k\u00ebto peshq praktik\u00eb dhe t\u00eb gjithansh\u00ebm, provoni t\u2019i shtoni n\u00eb vaktet tuaja.<\/p>\n<p>\u201cProvoni sardelet si pjat\u00eb an\u00ebsore p\u00ebr makaronat pa zierje, ose vendosini n\u00eb pica ose buk\u00eb t\u00eb thekur\u201d, sugjeron Garoun.<\/p>\n<p>Vez\u00ebt jan\u00eb nj\u00eb ushqim thelb\u00ebsor p\u00ebr m\u00ebngjes, dhe nj\u00eb vez\u00eb e madhe p\u00ebrmban 1.1 mikrogram\u00eb vitamin\u00eb D. Megjithat\u00eb, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb mbani mend se kjo vitamin\u00eb gjendet n\u00eb t\u00eb verdh\u00ebn e vez\u00ebs, prandaj mos e hidhni.<\/p>\n<p>\u201cKur b\u00ebhet fjal\u00eb p\u00ebr vitamin\u00ebn D n\u00eb vez\u00eb, e verdha e vez\u00ebs \u00ebsht\u00eb m\u00eb e r\u00ebnd\u00ebsishmja. Megjithat\u00eb, hani t\u00eb gjith\u00eb vez\u00ebn p\u00ebr t\u00eb marr\u00eb sa m\u00eb shum\u00eb l\u00ebnd\u00eb ushqyese\u201d, k\u00ebshillon Garoun.<\/p>\n<p>Vez\u00ebt jan\u00eb nj\u00eb m\u00ebnyr\u00eb praktike dhe e p\u00ebrballueshme p\u00ebr t\u00eb shtuar vitamin\u00eb D n\u00eb vaktet tuaja. Mund t\u2019i p\u00ebrgatisni si vez\u00eb t\u00eb f\u00ebrguara p\u00ebr m\u00ebngjes, t\u2019i shtoni n\u00eb bollgur para pjekjes ose t\u00eb b\u00ebni shakshuka.<\/p>\n<p>Garoun zbulon gjithashtu se si i p\u00eblqejn\u00eb m\u00eb shum\u00eb: \u201cVez\u00ebt e pjekura me pak djath\u00eb jan\u00eb m\u00ebnyra ime e preferuar p\u00ebr t\u00eb marr\u00eb si vitamin\u00ebn D ashtu edhe kalciumin.\u201d<\/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>Vitamina D ka disa role t\u00eb r\u00ebnd\u00ebsishme n\u00eb trup \u2013 nga mbajtja e kockave t\u00eb forta deri te mb\u00ebshtetja e p\u00ebrthithjes s\u00eb kalciumit dhe funksionimi i sistemit imunitar. Kjo vitamin\u00eb e tretshme n\u00eb yndyr\u00eb merr pjes\u00eb edhe n\u00eb transmetimin e sinjaleve n\u00eb tru. Ajo ka shum\u00eb karakteristika. Ju mund ta merrni vitamin\u00ebn D p\u00ebrmes ushqimit, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":119908,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-119909","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\/119909","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=119909"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/119909\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/119908"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=119909"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=119909"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=119909"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}