{"id":94450,"date":"2026-03-15T16:58:46","date_gmt":"2026-03-15T16:58:46","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=94450"},"modified":"2026-03-15T16:58:47","modified_gmt":"2026-03-15T16:58:47","slug":"permbledhje-e-rekomandimeve-kryesore-2019-se-bashku-me-keshilla-dhe-detaje-per-ti-ndjekur-me-mire","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=94450&lang=sq","title":{"rendered":"P\u00ebrmbledhje e rekomandimeve kryesore (2019), s\u00eb bashku me k\u00ebshilla dhe detaje p\u00ebr t'i ndjekur m\u00eb mir\u00eb:"},"content":{"rendered":"\n

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P\u00ebrmbledhje e rekomandimeve kryesore (2019), s\u00eb bashku me k\u00ebshilla dhe detaje p\u00ebr t’i ndjekur m\u00eb mir\u00eb:<\/strong>
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Udh\u00ebzimi kryesor<\/mark><\/mark><\/strong><\/em><\/td>Informacion shtes\u00eb<\/mark><\/strong><\/em><\/td><\/tr>
Frutat dhe perimet<\/strong><\/strong><\/em><\/td>
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T\u00eb pakt\u00ebn 5 porcione n\u00eb dit\u00eb<\/strong> (secila 80\u2013100 g<\/strong>).<\/strong><\/mark><\/strong><\/td>N\u00eb t\u00eb gjitha format: t\u00eb fresk\u00ebta, t\u00eb ngrira ose t\u00eb konservuara<\/strong> \u2013 p\u00ebrpiquni t\u00eb rrisni sasin\u00eb q\u00eb konsumoni.1<\/a><\/sup>

Jo m\u00eb shum\u00eb se nj\u00eb got\u00eb l\u00ebng frutash n\u00eb dit\u00eb<\/strong> (sipas mund\u00ebsis\u00eb, i b\u00ebr\u00eb nga frutat e t\u00ebra). Frutat<\/strong>
e thata<\/strong> duhet t\u00eb konsumohen her\u00eb pas here<\/strong>, pasi kan\u00eb shum\u00eb sheqer.

N\u00ebse \u00ebsht\u00eb e mundur, zgjidhni fruta dhe perime organike<\/strong>.

Far<\/a><\/sup>at e thata2 (pa krip\u00eb)<\/strong> (bajame, lajthia, arrat, pistak\u00ebt… etj.): \u2192 1 grusht i vog\u00ebl n\u00eb dit\u00eb<\/strong><\/mark><\/td><\/tr>
Buk\u00eb, pasta, oriz, semolina, patate<\/strong><\/strong><\/em><\/td>
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1 porcion n\u00eb \u00e7do vakt.<\/strong><\/strong>
T\u00eb pakt\u00ebn nj\u00eb produkt me drith\u00ebra t\u00eb plota ose gjysm\u00eb t\u00eb plota n\u00eb dit\u00eb.<\/strong><\/strong><\/mark><\/strong><\/strong><\/td>		N\u00ebse \u00ebsht\u00eb e mundur, zgjidhni produkte drith\u00ebrash organike<\/strong>.
Nga drith\u00ebrat e m\u00ebngjesit, vet\u00ebm ato t\u00eb plota pa sheqer<\/strong> i p\u00ebrkasin k\u00ebtij grupi.<\/mark><\/td><\/tr>
QUM\u00cbSHT, MJAL\u00cb, DHIJ<\/strong><\/strong><\/em><\/td>
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2 porcione n\u00eb dit\u00eb<\/strong><\/mark><\/strong><\/td>\u2192 1 porcion = 150 ml qum\u00ebsht<\/strong> = 125 g kos = 30 g djath\u00eb<\/em>
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Mos harroni t\u00eb merrni parasysh qum\u00ebshtin dhe djathin q\u00eb tashm\u00eb jan\u00eb p\u00ebrfshir\u00eb n\u00eb ushqimet q\u00eb p\u00ebrgatisni.<\/mark>

P\u00ebr shkak t\u00eb rreziqeve t\u00eb lidhura me ndot\u00ebsit<\/strong>, sigurohuni t\u00eb ndryshoni produktet e qum\u00ebshtit<\/strong>.<\/mark><\/td><\/tr>
Mish dhe shpend\u00eb, peshk, vez\u00eb, bishtajka<\/strong><\/em><\/td>
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Alternoni midis mishit dhe pulave<\/strong>: preferoni pulat dhe mos tejkaloni (n\u00ebse \u00ebsht\u00eb e mundur) 500 g mish n\u00eb jav\u00eb<\/strong>.
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Legumet<\/strong> (thjerr\u00ebzat, fasulet, qiqrat, quinoa, etj.): t\u00eb pakt\u00ebn dy her\u00eb n\u00eb jav\u00eb<\/strong>; ato mund t\u00eb z\u00ebvend\u00ebsojn\u00eb mishin dhe pulat.<\/strong>
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Peshku dhe ushqimet detare<\/strong>: dy her\u00eb n\u00eb jav\u00eb <\/strong>(p\u00ebrfshir\u00eb nj\u00eb peshk t\u00eb yndyrsh\u00ebm<\/strong><\/strong><\/strong>).<\/strong><\/strong><\/mark><\/td>		Mish\u00ebt<\/strong> p\u00ebrfshijn\u00eb: mish lope, mish derri, mish vi\u00e7i, qengj, dhi, kal\u00eb, derr t\u00eb eg\u00ebr, mish dreri.

N\u00ebse \u00ebsht\u00eb e mundur, zgjidhni bishtajore t\u00eb thata organike<\/strong>.

Peshku dhe frutat e detit mund t\u00eb konsumohen t\u00eb fresk\u00ebta, t\u00eb ngrira ose n\u00eb konserv\u00eb<\/strong>; ndryshoni llojet dhe burimet (sidomos n\u00ebse konsumohen shpesh) p\u00ebr t\u00eb kufizuar ekspozimin ndaj ndot\u00ebsve<\/strong>.

Peshk yndyror<\/strong>: haring\u00eb, skumbri, sardina, salmon…<\/mark><\/td><\/tr>
Ushqime t\u00eb yndyrshme, t\u00eb \u00ebmbla, t\u00eb kripura<\/strong><\/em><\/td>
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Ushqime dhe pije t\u00eb \u00ebmbla, ushqime t\u00eb kripura dhe vakte t\u00eb p\u00ebrgatitura komercialisht me Nutri-Score D ose E<\/strong>: kufizoni konsumimin<\/strong>.<\/strong><\/strong>

Mish\u00eb t\u00eb p\u00ebrpunuara (p\u00ebrfshir\u00eb proshut\u00ebn e gatuar)<\/strong>:
kufizoni konsumimin; mos tejkaloni 150 g n\u00eb jav\u00eb <\/strong>dhe preferoni proshut\u00ebn e gatuar.<\/strong><\/strong><\/mark><\/td>		Ky grup p\u00ebrfshin drith\u00ebrat e m\u00ebngjesit (p\u00ebrve\u00e7 drith\u00ebrave t\u00eb plota pa \u00ebmb\u00eblsues), petullat, \u00e7okollat\u00ebn, \u00ebmb\u00eblsirat me qum\u00ebsht, akulloren, karamelet, pijet me gaz, l\u00ebngjet e frutave, ushqimet e kripura t\u00eb lehta, etj.
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Gjithashtu p\u00ebrfshihen nd\u00ebr mish\u00ebt e p\u00ebrpunuar: sallam\u00ebt, bekoni, lardon\u00ebt, mish\u00ebt n\u00eb kana\u00e7e, proshutat e thata ose t\u00eb pap\u00ebrpunuara.<\/mark><\/td><\/tr>
Vajra, gjalp\u00eb, margarin\u00eb<\/strong><\/em><\/td>
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\u00c7do dit\u00eb<\/strong>, n\u00eb sasi t\u00eb
vogla ose shmangni tepric\u00ebn<\/strong>.<\/strong><\/strong>
Preferoni vajin e lulelakr\u00ebs s\u00eb naft\u00ebs (kanola) dhe vajin e arrave<\/strong> p\u00ebr p\u00ebrmbajtjen e tyre t\u00eb omega-3.<\/mark><\/td>		Gjalpi duhet t\u00eb kufizohet<\/strong> dhe t\u00eb p\u00ebrdoret vet\u00ebm i pap\u00ebrpunuar ose mbi buk\u00eb<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n

(Versioni origjinal fr\u00ebngjisht):<\/strong><\/h2>\n\n\n\n\n\n\n\n

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K\u00ebrkimi i Kancerit n\u00eb Mbret\u00ebrin\u00eb e Bashkuar (Vaktet e Sh\u00ebndetshme dhe t\u00eb Ekuilibruara): <\/strong><\/h2>\n\n\n

Ju lutem gjeni n\u00eb k\u00ebt\u00eb skem\u00eb se \u00e7far\u00eb k\u00ebshillohet t\u00eb hani p\u00ebr \u00e7do vakt p\u00ebr t\u00eb ruajtur vakte t\u00eb sh\u00ebndetshme dhe t\u00eb balancuara:<\/p>\n\n\n\n\n

P\u00ebrgatitja e 3 kategorive t\u00eb produkteve ushqimore p\u00ebr \u00e7do vakt:<\/strong><\/strong><\/h2>\n\n\n\n