{"id":7594,"date":"2016-02-15T12:29:11","date_gmt":"2016-02-15T11:29:11","guid":{"rendered":"http:\/\/shekulliagency.com\/?p=7594"},"modified":"2016-02-15T12:29:11","modified_gmt":"2016-02-15T11:29:11","slug":"super-ushqimet-per-kockat-tuaja","status":"publish","type":"post","link":"https:\/\/alb.shekulliagency.com\/?p=7594","title":{"rendered":"Super ushqimet p\u00ebr kockat tuaja"},"content":{"rendered":"

\"skel-43736\"<\/a>Kocka t\u00eb forta : kujdesuni p\u00ebr ti mbajtur<\/p>\n

Kockat tona mbeten t\u00eb forta gjat\u00eb periudh\u00ebs s\u00eb rinis\u00eb. N\u00eb mosh\u00ebn e mesme, ato ngadal\u00eb fillojn\u00eb t\u00eb hollohen. Tek grat\u00eb, ky pro\u00e7es p\u00ebrshpejtohet pas menopauz\u00ebs, por ka m\u00ebnyra p\u00ebr t\u00eb frenuar k\u00ebt\u00eb pro\u00e7es. Nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb mira t\u00eb mbrojtjes \u00ebsht\u00eb dieta \u2013 e cila ndikon n\u00eb densitin e kockave n\u00eb \u00e7do mosh\u00eb.<\/p>\n

Qum\u00ebshti
\nKal\u00e7iumi \u00ebsht\u00eb baza p\u00ebr eshtra t\u00eb forta. T\u00eb rriturit deri n\u00eb mosh\u00ebn 50 vje\u00e7 kan\u00eb nevoj\u00eb p\u00ebr 1000 miligram n\u00eb dit\u00eb. Grat\u00eb mbi 51 dhe burat mbi 71vje\u00e7 kan\u00eb nevoj\u00eb p\u00ebr 1.200 miligram \u00e7do dit\u00eb. Burimi kryesor i kal\u00e7iumit \u00ebsht\u00eb padyshim qum\u00ebshti. Nj\u00eb filxhan 220 gr me qum\u00ebsht ka 300 miligram kal\u00e7ium.<\/p>\n

Kos dhe djath\u00eb
\nN\u00ebse nuk e konsumoni qum\u00ebshtin, at\u00ebhere mund t\u00eb merrni kos. Nj\u00eb filxhan kos dhe 28gr djath\u00eb ka aq kal\u00e7ium sa nj\u00eb filxhan qum\u00ebsht 220gr. Edhe n\u00eb qoft\u00eb se jeni intolerant nga laktoza, kosi dhe djathi i fort\u00eb jan\u00eb t\u00eb varf\u00ebr n\u00eb laktoz\u00eb. Heqja e laktoz\u00ebs nga qum\u00ebshti nuk ndikon n\u00eb p\u00ebrmbajtjen e kal\u00e7iumit.<\/p>\n

Sardele
\nNj\u00eb burim tjet\u00ebr i shk\u00eblqyer p\u00ebr kal\u00e7iumin jan\u00eb sardelet. K\u00ebto kan\u00eb at\u00eb q\u00eb ju nevoitet p\u00ebr t\u00eb nd\u00ebrtuar mas\u00ebn e kockave n\u00eb trupin tuaj. Ngr\u00ebnia e 85 gr sardele t\u00eb konservuara japin pak m\u00eb shum\u00eb kal\u00e7ium se nj\u00eb filxhan qum\u00ebsht.<\/p>\n

Zarzavate
\nMund t\u00eb befasoheni kur t\u00eb m\u00ebsoni se kal\u00e7iumi \u00ebsht\u00eb me shumic\u00eb n\u00eb perime. Gjeni barishte me gjethe n\u00eb ngjyr\u00eb t\u00eb err\u00ebt t\u00eb tilla si lakra kineze, e tjera. Nj\u00eb filxhan me rrepa t\u00eb coptuara dhe gatuar me zarzavate ka rreth 200 miligram kal\u00e7ium.<\/p>\n

Ushqime me elemente shtes\u00eb
\nN\u00ebse produktet e qum\u00ebshtit, sardelet dhe zarzavate me gjethe nuk ju plot\u00ebsojn\u00eb, merrni n\u00eb konsiderat\u00eb ngr\u00ebnien e ushqimeve me elemen\u00eb shtes\u00eb. K\u00ebto jan\u00eb produkte q\u00eb nuk p\u00ebrmbajn\u00eb kal\u00e7ium, por natyrisht jan\u00eb t\u00eb pasura me minerale thelb\u00ebsore. Nj\u00eb l\u00ebng portokalli ka deri n\u00eb 240 miligram kal\u00e7ium dhe drith\u00ebrat japin deri n\u00eb 1,000 miligram p\u00ebr \u00e7do filxhan. Kontrolloni etiketat ushqimore p\u00ebr sasin\u00eb e kal\u00e7iumit.<\/p>\n

Kal\u00e7ium shtes\u00eb
\nSuplement\u00ebt jan\u00eb nj\u00eb m\u00ebnyr\u00eb e thjesht\u00eb p\u00ebr t\u00eb rritur marrien e kal\u00e7iumit, por n\u00ebse jeni tashm\u00eb duke marr\u00eb kal\u00e7ium t\u00eb mjaftueshem nga ushqimi, marria m\u00eb shum\u00eb n\u00eb form\u00eb pilule nuk do t\u00eb kontribuoj\u00eb n\u00eb sh\u00ebndetin e kockave. Ekspert\u00ebt thon\u00eb se ka pak dobi n\u00eb marrjen e m\u00eb shum\u00eb se 2000 miligram kal\u00e7ium n\u00eb dit\u00eb dhe tejkalimi mund t\u00eb \u00e7oj\u00eb n\u00eb gur\u00eb n\u00eb veshka. P\u00ebr thithjen m\u00eb t\u00eb mir\u00eb, merrni jo m\u00eb shum\u00eb se 500 miligram n\u00eb nj\u00eb koh\u00eb. Disa shtesa kal\u00e7iumi, t\u00eb tilla si karbonat kal\u00e7iumi, absorbohen m\u00eb mir\u00eb n\u00ebse merren me ushqime, por kal\u00e7iumi citrat mund t\u00eb merret n\u00eb \u00e7do koh\u00eb.<\/p>\n

Ushqime t\u00eb soj\u00ebs
\nGjys\u00ebm filxhani soje p\u00ebrmban 861 mg kal\u00e7ium, por ai nuk \u00ebsht\u00eb i vet\u00ebmi mineral q\u00eb i jep fort\u00ebsi kockave. Nj\u00eb studim i ri tregoi se kimikate me baz\u00eb bimore t\u00eb quajtura isoflavone rritin gjithashtu dend\u00ebsin\u00eb kockore. Isoflavonet jan\u00eb t\u00eb shumta n\u00eb ushqime t\u00eb tilla si pureja e soj\u00ebs dhe duket se kan\u00eb nj\u00eb efekt p\u00ebr rritje t\u00eb estrogjenit n\u00eb trup. Kjo mund ta b\u00ebj\u00eb soj\u00ebn t\u00eb dobishme n\u00eb shmangien e s\u00ebmundjeve t\u00eb kockave tek grat\u00eb gjat\u00eb menopauz\u00ebs.<\/p>\n

Salmoni
\nSalmoni dhe lloje t\u00eb tjera peshku yndyror ofrojn\u00eb l\u00ebnd\u00eb ushqyese q\u00eb forcojn\u00eb kockat. Ato p\u00ebrmbajn\u00eb kal\u00e7ium si dhe vitamin\u00eb D e cila ndihmon n\u00eb absorbimin e kal\u00e7iumit. Ato jan\u00eb gjithashtu t\u00eb larta n\u00eb acide yndyrore omega \u2013 3. Vaji i peshkut ka treguar se redukton humbjen e kockave tek femrat e moshuara dhe mund t\u00eb parandalojn\u00eb osteoporoz\u00ebn.<\/p>\n

Arra & Far\u00ebrat
\nArra dhe farat mund t\u00eb nxitin sh\u00ebndetin e kockave n\u00eb disa m\u00ebnyra. Arra dhe farat e lirit jan\u00eb t\u00eb mbushura me acide yndyrore omega \u2013 3. Kikirik\u00ebt dhe bajamet p\u00ebrmbajn\u00eb kalium, i cili mbron humbjen e kal\u00e7iumit n\u00eb urin\u00eb. Arrat gjithashtu p\u00ebrmbajn\u00eb proteina dhe l\u00ebnd\u00eb ushqyese t\u00eb tjera q\u00eb luajn\u00eb nj\u00eb rol mb\u00ebshtet\u00ebs n\u00eb nd\u00ebrtimin e kockave t\u00eb forta.<\/p>\n

Redukto krip\u00ebn
\nKripa \u00ebsht\u00eb nj\u00eb keqb\u00ebr\u00ebs i madh duke privuar kal\u00e7iumin n\u00eb trupin ton\u00eb. Sa m\u00eb shum\u00eb hani krip\u00eb, aq m\u00eb shum\u00eb kal\u00e7ium largohet n\u00ebp\u00ebrmjet urin\u00ebs. Duke p\u00ebrdorur nj\u00eb diet\u00eb t\u00eb varf\u00ebr n\u00eb krip\u00eb, mund t\u00eb rruani m\u00eb shum\u00eb kal\u00e7ium p\u00ebr t\u00eb forcuar kockat tuaja.<\/p>\n

Reze dielli
\nOK , koha me diell nuk \u00ebsht\u00eb nj\u00eb ushqim. Por trupi prodhon vitamin\u00eb D n\u00eb p\u00ebrgjigje t\u00eb rrezeve t\u00eb diellit. Pa vitamin\u00eb D organet tona nuk mund t\u00eb absorbojn\u00eb kal\u00e7iumin nga ushqimet. Motit me re dhe l\u00ebkura e err\u00ebt mund t\u00eb ndikojn\u00eb. Prandaj, disa njer\u00ebz mund t\u00eb marrin vitamin\u00eb D shtes\u00eb. Sasia e rekomanduar n\u00eb diet\u00eb \u00ebsht\u00eb 600 IU n\u00eb dit\u00eb p\u00ebr t\u00eb rriturit dhe 800 IU mbi mosh\u00ebn 70 vje\u00e7.<\/p>\n

Ushtrimet fizike
\nQ\u00eb kockat t\u00eb marrin maksimumin e diet\u00ebs duhet t\u00eb b\u00ebni rregullisht st\u00ebrvitje p\u00ebr t\u00eb ruajtur pesh\u00ebn normale. Kjo p\u00ebrfshin \u00e7do veprimtari q\u00eb forcon kockat dhe muskujt . Rezultati \u00ebsht\u00eb se trupi asimilon m\u00eb shum\u00eb material kockor dhe kockat b\u00ebhen m\u00eb t\u00eb dendura. Ecje e shpejt\u00eb, vall\u00ebzimi, tenisi dhe yoga kan\u00eb treguar p\u00ebrfitime p\u00ebr kockat.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kocka t\u00eb forta : kujdesuni p\u00ebr ti mbajtur Kockat tona mbeten t\u00eb forta gjat\u00eb periudh\u00ebs s\u00eb rinis\u00eb. N\u00eb mosh\u00ebn e mesme, ato ngadal\u00eb fillojn\u00eb t\u00eb hollohen. Tek grat\u00eb, ky pro\u00e7es…<\/p>\n","protected":false},"author":1,"featured_media":7595,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7594","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fokus-kryesore"],"_links":{"self":[{"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/posts\/7594"}],"collection":[{"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7594"}],"version-history":[{"count":1,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/posts\/7594\/revisions"}],"predecessor-version":[{"id":7596,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/posts\/7594\/revisions\/7596"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=\/wp\/v2\/media\/7595"}],"wp:attachment":[{"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alb.shekulliagency.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}