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Disa ushqime mund t\u00eb ndikojn\u00eb n\u00eb m\u00ebnyr\u00ebn se si trupi juaj e p\u00ebrthith vitamin\u00ebn D ose sa mir\u00eb funksionon vitamina D n\u00eb trupin tuaj.<\/p>\n
Nd\u00ebrsa disa nga k\u00ebto ushqime jan\u00eb ushqyese, mund t\u2019ju duhet t\u2019i zvog\u00ebloni ato n\u00ebse merrni suplemente t\u00eb vitamin\u00ebs D.<\/p>\n
Ushqimet e pasura me fibra mund t\u00eb ndihmojn\u00eb n\u00eb p\u00ebrmir\u00ebsimin e tretjes dhe uljen e kolesterolit. Ato gjithashtu mund t\u00eb ndihmojn\u00eb n\u00eb kontrollin e sheqerit n\u00eb gjak.<\/p>\n
Megjithat\u00eb, disa studime kan\u00eb treguar se ushqimet me fibra t\u00eb larta mund t\u00eb b\u00ebjn\u00eb q\u00eb trupi t\u00eb largoj\u00eb vitamin\u00ebn D m\u00eb shpejt, q\u00eb do t\u00eb thot\u00eb se thith dhe p\u00ebrdor m\u00eb pak vitamin\u00eb D para se t\u00eb largohet.<\/p>\n
Disa ushqime t\u00eb pasura me fibra p\u00ebrfshijn\u00eb:<\/p>\n
\u2013 Perime: kungull, angjinare, spinaq, karrota, kungulleshka<\/p>\n
\u2013 Bishtajore: thjerr\u00ebza, fasule t\u00eb kuqe, qiqra<\/p>\n
Nuk keni pse t\u00eb ndaloni s\u00eb ngr\u00ebni k\u00ebto ushqime; \u00ebsht\u00eb m\u00eb mir\u00eb t\u00eb prisni disa or\u00eb midis ngr\u00ebnies s\u00eb ushqimeve t\u00eb pasura me fibra dhe marrjes s\u00eb suplementeve t\u00eb vitamin\u00ebs D.<\/p>\n
Gjithashtu mund t\u00eb provoni t\u00eb merrni vitamin\u00ebn D me ushqime t\u00eb yndyrshme p\u00ebr ta ndihmuar trupin tuaj ta p\u00ebrthith\u00eb at\u00eb m\u00eb leht\u00eb.<\/p>\n
Disa ushqime t\u00eb pasura me fitosterole, si\u00e7 jan\u00eb vajrat e gatimit ose t\u00eb sallat\u00ebs (vaji i kanol\u00ebs ose vaji i ullirit) ose arrat dhe farat (f\u00ebst\u00ebk\u00ebt, farat e susamit), mund t\u00eb zvog\u00eblojn\u00eb aft\u00ebsin\u00eb e trupit p\u00ebr t\u00eb p\u00ebrdorur vitamin\u00ebn D.<\/p>\n
Nj\u00eb studim i vitit 2024 zbuloi se sterolet bimore (fitosterolet) dhe vitamina D kan\u00eb nj\u00eb struktur\u00eb t\u00eb ngjashme dhe mund t\u00eb konkurrojn\u00eb p\u00ebr t\u00eb nj\u00ebjtat rrug\u00eb p\u00ebrthithjeje n\u00eb trup.<\/p>\n
N\u00eb studimet jo-njer\u00ebzore, studiuesit kan\u00eb v\u00ebrejtur se fitosterolet e zvog\u00eblojn\u00eb vitamin\u00ebn D deri n\u00eb 36 p\u00ebrqind. Megjithat\u00eb, nuk ka prova t\u00eb mjaftueshme p\u00ebr t\u00eb konfirmuar se kjo ndodh tek njer\u00ebzit.<\/p>\n
P\u00ebr t\u00eb shmangur \u00e7do ulje t\u00eb mundshme t\u00eb p\u00ebrthithjes s\u00eb vitamin\u00ebs D, mund t\u00eb merrni n\u00eb konsiderat\u00eb ushqime t\u00eb tjera yndyrore alternative, si\u00e7 jan\u00eb peshku i yndyrsh\u00ebm, avokadot ose t\u00eb verdhat e vez\u00ebve.<\/p>\n
Studiuesit gjithashtu sugjerojn\u00eb marrjen e vitamin\u00ebs D n\u00eb nj\u00eb koh\u00eb t\u00eb ndryshme t\u00eb dit\u00ebs kur hani sasi t\u00eb m\u00ebdha ushqimesh t\u00eb pasura me sterole. P\u00ebr shembull, n\u00ebse hani nj\u00eb vakt t\u00eb pasur me fitosterole n\u00eb m\u00ebngjes, merrni vitamin\u00ebn D n\u00eb mbr\u00ebmje.<\/p>\n
Disa studime tregojn\u00eb se marrja e lart\u00eb e kafein\u00ebs mund t\u00eb shoq\u00ebrohet me munges\u00eb t\u00eb vitamin\u00ebs D, ve\u00e7an\u00ebrisht tek njer\u00ebzit q\u00eb konsumojn\u00eb m\u00eb shum\u00eb se dy filxhan\u00eb n\u00eb dit\u00eb.<\/p>\n
Edhe pse nevojiten m\u00eb shum\u00eb k\u00ebrkime p\u00ebr t\u00eb konfirmuar k\u00ebt\u00eb lidhje midis vitamin\u00ebs D dhe kafein\u00ebs, mund t\u00eb jet\u00eb m\u00eb mir\u00eb t\u00eb kufizoni marrjen e kafein\u00ebs n\u00ebse keni munges\u00eb t\u00eb vitamin\u00ebs D ose aktualisht merrni suplemente ditore t\u00eb vitamin\u00ebs D.<\/p>\n
Gjithashtu, duhet t\u00eb merrni n\u00eb konsiderat\u00eb marrjen e suplementit t\u00eb vitamin\u00ebs D t\u00eb pakt\u00ebn nj\u00eb or\u00eb larg kafes\u00eb.<\/p>\n
N\u00ebse pini rregullisht pije t\u00eb gazuara, mund t\u00eb d\u00ebshironi t\u00eb merrni n\u00eb konsiderat\u00eb kufizimin e konsumit t\u00eb tyre, ve\u00e7an\u00ebrisht n\u00ebse keni munges\u00eb t\u00eb vitamin\u00ebs D. Sheqeri dhe kafeina e shtuar n\u00eb disa pije t\u00eb gazuara mund t\u00eb d\u00ebmtojn\u00eb p\u00ebrthithjen e vitamin\u00ebs D.<\/p>\n
N\u00eb nj\u00eb studim t\u00eb vitit 2014 , studiuesit zbuluan se konsumi i lart\u00eb i pijeve me sheqer shoq\u00ebrohej me nivele m\u00eb t\u00eb ul\u00ebta t\u00eb vitamin\u00ebs D tek grat\u00eb para menopauz\u00ebs.<\/p>\n
Studiuesit vun\u00eb re se nivelet e vitamin\u00ebs D ishin duksh\u00ebm m\u00eb t\u00eb ul\u00ebta tek grat\u00eb q\u00eb konsumonin m\u00eb shum\u00eb se tre pije t\u00eb gazuara n\u00eb jav\u00eb.<\/p>\n
Konsideroni pak\u00ebsimin e pijeve t\u00eb gazuara dhe pijeve t\u00eb tjera me sheqer n\u00ebse merrni suplemente t\u00eb vitamin\u00ebs D, ve\u00e7an\u00ebrisht n\u00ebse keni munges\u00eb t\u00eb vitamin\u00ebs D.<\/p>\n
Fitatet dhe oksalatet jan\u00eb komponime kimike q\u00eb gjenden natyrsh\u00ebm n\u00eb ushqime si spinaqi, bajamet, hik\u00ebrrori, rabarbara dhe panxhari zviceran.<\/p>\n
Edhe pse k\u00ebto ushqime nuk ndikojn\u00eb drejtp\u00ebrdrejt n\u00eb p\u00ebrthithjen e vitamin\u00ebs D, ato mund t\u00eb ndikojn\u00eb n\u00eb p\u00ebrthithjen e kalciumit sepse fitatet dhe oksalatet lidhen me kalciumin ose formojn\u00eb komplekse t\u00eb patretshme me t\u00eb n\u00eb trup.<\/p>\n
Meqen\u00ebse kalciumi dhe vitamina D punojn\u00eb ngusht\u00eb s\u00eb bashku p\u00ebr t\u00eb ruajtur dend\u00ebsin\u00eb e kockave dhe p\u00ebr t\u00eb parandaluar humbjen e kockave, ulja e p\u00ebrthithjes s\u00eb kalciumit mund t\u00eb zvog\u00ebloj\u00eb gjithashtu efektet e dobishme t\u00eb konsumit t\u00eb vitamin\u00ebs D.<\/p>\n
Si t\u00eb p\u00ebrfitoni sa m\u00eb shum\u00eb nga vitamina D<\/p>\n
Edhe pse ushqimet me fibra t\u00eb larta dhe disa ushqime me baz\u00eb bimore mund t\u00eb ndikojn\u00eb n\u00eb p\u00ebrthithjen e vitamin\u00ebs D, ato prap\u00ebseprap\u00eb mund t\u00eb mb\u00ebshtesin sh\u00ebndetin e p\u00ebrgjithsh\u00ebm dhe nuk keni nevoj\u00eb t\u2019i shmangni ato.<\/p>\n
N\u00eb vend t\u00eb k\u00ebsaj, jini m\u00eb t\u00eb q\u00ebndruesh\u00ebm me suplementet e vitamin\u00ebs D ose hani m\u00eb shum\u00eb ushqime t\u00eb pasura me vitamin\u00eb D p\u00ebr t\u2019u siguruar q\u00eb i plot\u00ebsoni nevojat tuaja.<\/p>\n
Gjithashtu mund t\u00eb merrni n\u00eb konsiderat\u00eb marrjen e vitamin\u00ebs D me vakte t\u00eb pasura me yndyrna t\u00eb sh\u00ebndetshme dhe ndarjen midis vakteve ose medikamenteve t\u00eb tjera q\u00eb zvog\u00eblojn\u00eb p\u00ebrthithjen e saj.<\/p>\n
N\u00ebse keni simptoma t\u00eb munges\u00ebs s\u00eb vitamin\u00ebs D, t\u00eb tilla si dhimbje shpine, lodhje e vazhdueshme ose dhimbje kockash dhe muskujsh, pavar\u00ebsisht marrjes s\u00eb suplementeve t\u00eb vitamin\u00ebs D, flisni me mjekun tuaj.<\/p>\n
Izvor: prizrenpost<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Disa ushqime mund t\u00eb ndikojn\u00eb n\u00eb m\u00ebnyr\u00ebn se si trupi juaj e p\u00ebrthith vitamin\u00ebn D ose sa mir\u00eb funksionon vitamina D n\u00eb trupin tuaj. Nd\u00ebrsa disa nga k\u00ebto ushqime jan\u00eb ushqyese, mund t\u2019ju duhet t\u2019i zvog\u00ebloni ato n\u00ebse merrni suplemente t\u00eb vitamin\u00ebs D. Ushqimet e pasura me fibra mund t\u00eb ndihmojn\u00eb n\u00eb p\u00ebrmir\u00ebsimin e tretjes […]<\/p>\n","protected":false},"author":1,"featured_media":45585,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-45584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravlje"],"views":11,"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/posts\/45584","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/comments?post=45584"}],"version-history":[{"count":1,"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/posts\/45584\/revisions"}],"predecessor-version":[{"id":45586,"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/posts\/45584\/revisions\/45586"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/media\/45585"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/media?parent=45584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/categories?post=45584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/ba\/wp-json\/wp\/v2\/tags?post=45584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}