{"id":94358,"date":"2026-01-20T22:05:15","date_gmt":"2026-01-20T19:05:15","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/mandarina-apo-portokall-cili-frut-ka-me-shume-lende-ushqyese-2\/"},"modified":"2026-01-23T16:54:27","modified_gmt":"2026-01-23T13:54:27","slug":"mandarina-apo-portokall-cili-frut-ka-me-shume-lende-ushqyese-2","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/mandarina-apo-portokall-cili-frut-ka-me-shume-lende-ushqyese-2\/","title":{"rendered":"Mandarina apo portokall, cili frut ka m\u00eb shum\u00eb l\u00ebnd\u00eb ushqyese?"},"content":{"rendered":"<figure class=\"post-featured-image\"><img decoding=\"async\" src=\"https:\/\/prizrenpost.com\/al\/wp-content\/uploads\/2026\/01\/20-6-1.jpg\" alt=\"Mandarina apo portokall, cili frut ka m\u00eb shum\u00eb l\u00ebnd\u00eb ushqyese?\"\/><\/figure>\n<p>Frutat agrume dallohen p\u00ebr shijen dhe p\u00ebrfitimet e tyre sh\u00ebndet\u00ebsore, pasi ngr\u00ebnia e portokalleve, mandarinave dhe klementinave mund t\u00eb jet\u00eb nj\u00eb m\u00ebnyr\u00eb e shijshme p\u00ebr t\u00eb forcuar sistemin imunitar dhe p\u00ebr t\u00eb siguruar l\u00ebnd\u00eb ushqyese t\u00eb vlefshme.<\/p>\n<p>Portokallet konsiderohen protagonist\u00ebt e dimrit, pasi p\u00ebrmbajn\u00eb minerale dhe antioksidant\u00eb, dhe jan\u00eb lidhur me p\u00ebrfitime t\u00eb ndryshme sh\u00ebndet\u00ebsore, t\u00eb tilla si p\u00ebrmir\u00ebsimi i funksionit t\u00eb sistemit imunitar, zvog\u00eblimi i inflamacionit, zvog\u00eblimi i rrezikut t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs dhe kancerit, si dhe p\u00ebrthithja m\u00eb e mir\u00eb e hekurit.<\/p>\n<p>Por sa m\u00eb t\u00eb mira jan\u00eb ato nga ana ushqyese sesa mandarinat?<\/p>\n<p>Pavar\u00ebsisht ndryshimit n\u00eb madh\u00ebsi, t\u00eb dy frutat kan\u00eb kalori dhe karbohidrate t\u00eb ngjashme: rreth 47 kalori p\u00ebr portokallin dhe 47\u201353 p\u00ebr mandarin\u00ebn, si dhe 11\u201312 g karbohidrate p\u00ebr portokallin dhe 11\u201313 g p\u00ebr mandarin\u00ebn.<\/p>\n<p>Portokallet fitojn\u00eb betej\u00ebn n\u00eb p\u00ebrmbajtjen e vitamin\u00ebs C, me rreth 59.1 mg p\u00ebr 100 g, krahasuar me 26.7 mg p\u00ebr mandarinat e zakonshme. Megjithat\u00eb, klementinet p\u00ebrmbajn\u00eb rreth 48.8 mg , q\u00eb \u00ebsht\u00eb m\u00eb shum\u00eb vitamin\u00eb C sesa mandarinat.<\/p>\n<p>Portokallet p\u00ebrmbajn\u00eb m\u00eb shum\u00eb fibra, t\u00eb cilat na mbajn\u00eb t\u00eb ngopur m\u00eb gjat\u00eb n\u00ebse i ham\u00eb t\u00eb plota. Ato gjithashtu p\u00ebrmbajn\u00eb karotenoide, flavonoide, folate dhe kalium.<\/p>\n<p>Mandarinat p\u00ebrmbajn\u00eb gjithashtu antioksidant\u00eb, karotenoide, sasi t\u00eb vogla mineralesh dhe vitaminash, dhe, krahasuar me portokallet, ato kan\u00eb nj\u00eb p\u00ebrmbajtje relativisht m\u00eb t\u00eb lart\u00eb t\u00eb vitamin\u00ebs A, fal\u00eb beta-karotenit.<\/p>\n<p>\u00c7far\u00eb duhet t\u00eb keni kujdes kur hani portokalle?<\/p>\n<p>Aciditeti i portokallit mund t\u00eb prek\u00eb njer\u00ebzit me refluks gastroezofageal ose ndjeshm\u00ebri t\u00eb stomakut.<\/p>\n<p>L\u00ebngu i portokallit humbet p\u00ebrmbajtjen e tij t\u00eb lart\u00eb t\u00eb fibrave dhe mund t\u00eb p\u00ebrmbaj\u00eb m\u00eb shum\u00eb sheqerna, ve\u00e7an\u00ebrisht n\u00ebse ka sheqer t\u00eb shtuar.<\/p>\n<p>\u00c7far\u00eb duhet t\u00eb keni kujdes kur hani mandarina?<\/p>\n<p>P\u00ebrmbajtja m\u00eb e ul\u00ebt e fibrave p\u00ebr 100 g krahasuar me nj\u00eb portokall do t\u00eb thot\u00eb q\u00eb mund t\u00eb humbisni disa nga k\u00ebto \u201cp\u00ebrfitime\u201d n\u00ebse sasia \u00ebsht\u00eb e vog\u00ebl.<\/p>\n<p>N\u00eb disa varietete, mandarinat mund t\u00eb ken\u00eb m\u00eb pak vitamin\u00eb C , k\u00ebshtu q\u00eb n\u00ebse dieta juaj bazohet n\u00eb sasi minimale t\u00eb frutave, portokallet ofrojn\u00eb m\u00eb shum\u00eb p\u00ebrmbajtje.<\/p>\n<p>Kur b\u00ebhet fjal\u00eb p\u00ebr frutat agrume, ndryshimet midis llojeve jan\u00eb n\u00eb t\u00eb v\u00ebrtet\u00eb t\u00eb vogla. E gjitha varet nga nevojat, shija dhe m\u00ebnyra se si i p\u00ebrfshini ato n\u00eb diet\u00ebn tuaj.<\/p>\n<p>N\u00ebse d\u00ebshironi marrjen maksimale t\u00eb vitamin\u00ebs C dhe fibrave n\u00eb nj\u00eb porcion, portokalli ndoshta ofron nj\u00eb raport m\u00eb t\u00eb mir\u00eb.<\/p>\n<p>N\u00ebse k\u00ebrkoni leht\u00ebsi, mandarinat jan\u00eb m\u00eb praktike pasi mund t\u00eb hahen edhe si nj\u00eb meze e leht\u00eb. N\u00eb fakt, n\u00ebse hani m\u00eb shum\u00eb se nj\u00eb, marrja juaj e vitamin\u00ebs C rritet.<\/p>\n<p>\u00cbsht\u00eb mir\u00eb t\u00eb alternohen varietetet e agrumeve p\u00ebr t\u00eb p\u00ebrfituar nga diversiteti i l\u00ebnd\u00ebve ushqyese dhe komponimeve antioksiduese.<\/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>Frutat agrume dallohen p\u00ebr shijen dhe p\u00ebrfitimet e tyre sh\u00ebndet\u00ebsore, pasi ngr\u00ebnia e portokalleve, mandarinave dhe klementinave mund t\u00eb jet\u00eb nj\u00eb m\u00ebnyr\u00eb e shijshme p\u00ebr t\u00eb forcuar sistemin imunitar dhe p\u00ebr t\u00eb siguruar l\u00ebnd\u00eb ushqyese t\u00eb vlefshme. Portokallet konsiderohen protagonist\u00ebt e dimrit, pasi p\u00ebrmbajn\u00eb minerale dhe antioksidant\u00eb, dhe jan\u00eb lidhur me p\u00ebrfitime t\u00eb ndryshme sh\u00ebndet\u00ebsore, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":94357,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[6522],"class_list":["post-94358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendetesi","tag-shqiponjaekuqe"],"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/94358","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=94358"}],"version-history":[{"count":1,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/94358\/revisions"}],"predecessor-version":[{"id":94833,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/94358\/revisions\/94833"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/94357"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=94358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=94358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=94358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}