N\u00ebse gatuani rregullisht n\u00eb sht\u00ebpi, ndoshta p\u00ebrdorni nj\u00eb sasi t\u00eb konsiderueshme vaji gatimi. Pavar\u00ebsisht n\u00ebse e p\u00ebrdorni vajin p\u00ebr skuqje apo n\u00eb sallat\u00eb, ka nj\u00eb s\u00ebr\u00eb p\u00ebrdorimesh t\u00eb vajit n\u00eb gatim.<\/p>\n
Megjithat\u00eb, disa vajra nuk kan\u00eb reputacionin m\u00eb t\u00eb mir\u00eb kur b\u00ebhet fjal\u00eb p\u00ebr sh\u00ebndetin tuaj. Pra, \u00e7far\u00eb \u00ebsht\u00eb ajo q\u00eb e b\u00ebn nj\u00eb vaj gatimi t\u00eb sh\u00ebndetsh\u00ebm apo jo t\u00eb sh\u00ebndetsh\u00ebm? Ka nj\u00eb s\u00ebr\u00eb faktor\u00ebsh q\u00eb ndikojn\u00eb n\u00eb cil\u00ebsin\u00eb e vajit, duke p\u00ebrfshir\u00eb p\u00ebrmbajtjen dhe llojin e yndyr\u00ebs, m\u00ebnyr\u00ebn se si prodhohet dhe origjina e tij.<\/p>\n
\u00c7far\u00eb e b\u00ebn nj\u00eb vaj t\u00eb mir\u00eb gatimi
\nPra, \u00e7far\u00eb e b\u00ebn nj\u00eb vaj gatimi t\u00eb sh\u00ebndetsh\u00ebm ose \u201cm\u00eb t\u00eb mir\u00eb p\u00ebr ju\u201d sesa nj\u00eb tjet\u00ebr?<\/p>\n
\u2013 Nuk P\u00ebrmban Yndyrna Trans<\/strong><\/p>\n Nj\u00eb rregull i mir\u00eb praktik kur k\u00ebrkoni p\u00ebr nj\u00eb vaj gatimi t\u00eb sh\u00ebndetsh\u00ebm \u00ebsht\u00eb t\u00eb zgjidhni di\u00e7ka q\u00eb p\u00ebrmban yndyrna mono t\u00eb pangopura, n\u00eb vend t\u00eb yndyrave trans. Nj\u00eb diet\u00eb e lart\u00eb n\u00eb k\u00ebto lloje yndyrnash mund t\u00eb \u00e7oj\u00eb n\u00eb nivele t\u00eb larta t\u00eb kolesterolit dhe mund t\u2019ju vendos\u00eb n\u00eb rrezik m\u00eb t\u00eb lart\u00eb p\u00ebr s\u00ebmundjet e zemr\u00ebs.<\/p>\n \u2013 Bilanci i Omega-3 dhe Omega-6<\/strong><\/p>\n Acidet yndyrore omega-3 dhe acidet yndyrore omega-6 jan\u00eb dy lloje t\u00eb yndyrave t\u00eb pangopura q\u00eb gjenden n\u00eb vajrat bimore, arrat, farat dhe ushqimet e detit. Trupi juaj nuk i prodhon k\u00ebto acide yndyrore, k\u00ebshtu q\u00eb ju duhet t\u2019i merrni ato nga dieta juaj.<\/p>\n Hulumtimet tregojn\u00eb se omega-3 kan\u00eb nj\u00eb efekt anti-inflamator n\u00eb trup dhe se marrja e k\u00ebtyre elementeve, acidet yndyrore omega-3 dhe acidet yndyrore omega-6 mund t\u00eb zvog\u00ebloj\u00eb inflamacionin.<\/p>\n \u2013 M\u00ebnyra e Prodhimit<\/strong><\/p>\n Kur shikoni n\u00ebse nj\u00eb vaj gatimi \u00ebsht\u00eb i sh\u00ebndetsh\u00ebm, do t\u00eb d\u00ebshironi t\u00eb merrni parasysh edhe m\u00ebnyr\u00ebn se si prodhohet. Disa vajra p\u00ebrpunohen shum\u00eb me kimikate si heksani dhe i n\u00ebnshtrohen nj\u00eb procesi zbardhues p\u00ebr t\u00eb ruajtur nj\u00eb ngjyr\u00eb dhe cil\u00ebsi t\u00eb q\u00ebndrueshme. K\u00ebto mund t\u00eb p\u00ebrfshijn\u00eb vaj luledielli, vaj liri dhe vaj kanola.<\/p>\n Vaji ekstra i virgj\u00ebr i ullirit \u00ebsht\u00eb nj\u00eb shembull i nj\u00eb vaji q\u00eb \u00ebsht\u00eb i parafinuar dhe i patrajtuar me kimikate, gj\u00eb q\u00eb e b\u00ebn at\u00eb nj\u00eb zgjedhje m\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n Vajrat m\u00eb t\u00eb mir\u00eb t\u00eb gatimit p\u00ebr t\u2019u p\u00ebrdorur K\u00ebtu jan\u00eb pes\u00eb vajra gatimi q\u00eb mund t\u00eb kontribuojn\u00eb n\u00eb nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme.<\/p>\n Vaj ulliri<\/strong><\/p>\n Vaji i ullirit nxirret nga fruti i pjekur i pem\u00ebs s\u00eb ullirit. Vaji ekstra i virgj\u00ebr i ullirit, \u00ebsht\u00eb sh\u00ebndetsh\u00ebm sepse nuk ka marr\u00eb trajtim t\u00eb m\u00ebtejsh\u00ebm pas shtypjes s\u00eb tij.<\/p>\n Kjo shtypje e vetme mban t\u00eb paprekura acidet yndyrore t\u00eb lira n\u00eb vajin e ullirit ekstra t\u00eb virgj\u00ebr, t\u00eb cilat sigurojn\u00eb energji p\u00ebr trupin. Vaji i ullirit \u00ebsht\u00eb i lart\u00eb n\u00eb yndyrna t\u00eb pangopura, me 9.8 gram p\u00ebr lug\u00eb gjelle, megjith\u00ebse nuk \u00ebsht\u00eb ideal p\u00ebr gatime me nxeht\u00ebsi t\u00eb lart\u00eb.<\/p>\n Vaji i ullirit ka shum\u00eb p\u00ebrfitime sh\u00ebndet\u00ebsore. Studimet tregojn\u00eb se vaji i ullirit mund t\u00eb ket\u00eb nj\u00eb efekt pozitiv n\u00eb sh\u00ebndetin kardiovaskular, n\u00eb reduktimin e rrezikut p\u00ebr obezitet dhe rezistenc\u00ebn ndaj insulin\u00ebs. Ai gjithashtu ka veti anti-inflamatore dhe antioksidante dhe mund t\u00eb zvog\u00ebloj\u00eb rrezikun e kancerit t\u00eb gjirit dhe t\u00eb traktit tret\u00ebs.<\/p>\n Vaji i ullirit \u00ebsht\u00eb treguar gjithashtu se ndihmon n\u00eb parandalimin dhe menaxhimin e diabetit t\u00eb tipit 2. Efektet sh\u00ebndet\u00ebsore t\u00eb vajit t\u00eb ullirit jan\u00eb ve\u00e7an\u00ebrisht t\u00eb fuqishme n\u00ebse nuk nxehet ose gatuhet.<\/p>\n Vaj kokosi<\/strong> P\u00ebr k\u00ebt\u00eb arsye, konsumi i vajit t\u00eb kokosit duhet t\u00eb jet\u00eb n\u00ebn 13 gram yndyr\u00eb t\u00eb ngopur n\u00eb dit\u00eb, si\u00e7 rekomandohet nga Shoqata Amerikane e Zemr\u00ebs.<\/p>\n Vaji i kokosit gjithashtu ka disa p\u00ebrfitime t\u00eb dukshme sh\u00ebndet\u00ebsore. Ai p\u00ebrmban antioksidant\u00eb, t\u00eb cil\u00ebt mund t\u00eb zvog\u00eblojn\u00eb inflamacionin dhe rrezikun e s\u00ebmundjeve degjenerative. Studimet sugjerojn\u00eb gjithashtu se vaji i kokosit mund t\u00eb parandaloj\u00eb komplikimet dyt\u00ebsore t\u00eb diabetit, t\u00eb cilat p\u00ebrfshijn\u00eb d\u00ebmtimin e nervave dhe organeve.<\/p>\n Vaj avokado<\/strong> Vaji i avokados gjithashtu mund t\u00eb zvog\u00ebloj\u00eb inflamacionin n\u00eb nyje, duke pasur nj\u00eb efekt t\u00eb dobish\u00ebm n\u00eb osteoartritin. Studimet kan\u00eb gjetur prova premtuese q\u00eb sugjerojn\u00eb se vaji i avokados mund t\u00eb ndihmoj\u00eb n\u00eb uljen e presionit t\u00eb gjakut dhe uljen e inflamacionit dhe niveleve t\u00eb kolesterolit, t\u00eb cilat t\u00eb gjitha mund t\u00eb ken\u00eb nj\u00eb ndikim pozitiv n\u00eb sh\u00ebndetin e zemr\u00ebs. Megjithat\u00eb, nevojiten m\u00eb shum\u00eb studime p\u00ebr t\u00eb krijuar nj\u00eb lidhje p\u00ebrfundimtare.<\/p>\n Vaj susami<\/strong> Vaji i susamit p\u00ebrmban yndyrna t\u00eb pangopura dhe mono t\u00eb pangopura.<\/p>\n Hulumtimet tregojn\u00eb gjithashtu se vaji i susamit mund t\u00eb zbus\u00eb disa efekte t\u00eb d\u00ebmshme t\u00eb diabetit t\u00eb tipit 2; p\u00ebrmir\u00ebson rregullimin e sheqerit n\u00eb gjak; p\u00ebrmir\u00ebsimi i funksionit t\u00eb zemr\u00ebs, m\u00ebl\u00e7is\u00eb dhe veshkave; dhe ulin stresin oksidativ. Sesaminoli, nj\u00eb antioksidant q\u00eb gjendet n\u00eb farat e susamit, ka efekte neuroprotektive dhe mund t\u00eb luaj\u00eb nj\u00eb rol n\u00eb parandalimin e s\u00ebmundjes s\u00eb Parkinsonit.<\/p>\n Gjalpi<\/strong> Gjalpi gjithashtu p\u00ebrmban nj\u00eb sasi t\u00eb lart\u00eb t\u00eb vitamin\u00ebs A, nj\u00eb l\u00ebnd\u00eb ushqyese thelb\u00ebsore q\u00eb \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr shikimin, funksionin imunitar dhe rritjen dhe zhvillimin. \u00cbsht\u00eb gjithashtu nj\u00eb burim i mir\u00eb i acideve linoleike t\u00eb konjuguara, t\u00eb cilat mund t\u00eb ulin nivelet e kolesterolit, t\u00eb pengojn\u00eb rritjen e tumorit dhe t\u00eb nxisin humbjen e yndyr\u00ebs n\u00eb trup.<\/p>\n Ka shum\u00eb faktor\u00eb q\u00eb duhen marr\u00eb parasysh kur b\u00ebhet fjal\u00eb p\u00ebr vajra t\u00eb sh\u00ebndetsh\u00ebm gatimi, k\u00ebshtu q\u00eb ja \u00e7far\u00eb duhet t\u00eb keni parasysh.<\/p>\n \u2013 Kufizoni ose shmangni vajrat q\u00eb jan\u00eb t\u00eb pasura me yndyrna t\u00eb pangopura n\u00ebse gatuani n\u00eb temperatura t\u00eb larta p\u00ebr t\u00eb reduktuar oksidimin.<\/p>\n \u2013 Kufizoni ose zvog\u00ebloni p\u00ebrdorimin e vajrave t\u00eb farave dhe margarin\u00ebs, ve\u00e7an\u00ebrisht n\u00ebse jeni n\u00eb rrezik p\u00ebr s\u00ebmundje kardiovaskulare.<\/p>\n \u2013 Zgjidhni vaj ulliri ekstra t\u00eb virgj\u00ebr me cil\u00ebsi t\u00eb lart\u00eb, vaj avokado (ose avokado t\u00eb plota), apo edhe vaj kokosi, t\u00eb cil\u00ebt jan\u00eb t\u00eb ul\u00ebta n\u00eb yndyrna t\u00eb pangopura.<\/p>\n","protected":false},"excerpt":{"rendered":" N\u00ebse gatuani rregullisht n\u00eb sht\u00ebpi, ndoshta p\u00ebrdorni nj\u00eb sasi t\u00eb konsiderueshme vaji gatimi. Pavar\u00ebsisht n\u00ebse e p\u00ebrdorni vajin p\u00ebr skuqje apo n\u00eb sallat\u00eb, ka nj\u00eb s\u00ebr\u00eb p\u00ebrdorimesh t\u00eb vajit n\u00eb gatim. Megjithat\u00eb, disa vajra nuk kan\u00eb reputacionin m\u00eb t\u00eb mir\u00eb kur b\u00ebhet fjal\u00eb p\u00ebr sh\u00ebndetin tuaj. Pra, \u00e7far\u00eb \u00ebsht\u00eb ajo q\u00eb e b\u00ebn nj\u00eb vaj …<\/p>\n","protected":false},"author":4,"featured_media":63638,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/posts\/63637"}],"collection":[{"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/comments?post=63637"}],"version-history":[{"count":0,"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/posts\/63637\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/media\/63638"}],"wp:attachment":[{"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/media?parent=63637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/categories?post=63637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foltore.al\/index.php\/wp-json\/wp\/v2\/tags?post=63637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nMe kaq shum\u00eb lloje t\u00eb ndryshme vajrash n\u00eb treg, mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb t\u00eb dish se cilat t\u00eb zgjedh\u00ebsh.<\/p>\n
\nVaji i kokosit nxirret nga b\u00ebrthama e kokosit. Vaji i kokosit nganj\u00ebher\u00eb etiketohet si i diskutuesh\u00ebm p\u00ebr shkak t\u00eb p\u00ebrmbajtjes s\u00eb lart\u00eb t\u00eb yndyr\u00ebs s\u00eb ngopur: nj\u00eb lug\u00eb gjelle p\u00ebrmban 11 gram yndyr\u00eb t\u00eb ngopur.<\/p>\n
\nVaji i avokados vjen nga fruti i avokados. \u00cbsht\u00eb i lart\u00eb n\u00eb yndyrna t\u00eb pangopura, me 9,9 gram p\u00ebr lug\u00eb gjelle. Studimet tregojn\u00eb se ruan cil\u00ebsin\u00eb e tij ushqyese n\u00eb temperatura t\u00eb larta.<\/p>\n
\nVaji i susamit \u00ebsht\u00eb nj\u00eb vaj i b\u00ebr\u00eb nga farat e susamit dhe \u00ebsht\u00eb nj\u00eb p\u00ebrb\u00ebr\u00ebs i zakonsh\u00ebm n\u00eb kuzhin\u00ebn aziatike. \u00cbsht\u00eb gjithashtu i disponuesh\u00ebm si vaj susami i thekur, i cili \u00ebsht\u00eb i njohur p\u00ebr arom\u00ebn e tij t\u00eb thell\u00eb dhe me arra.<\/p>\n
\nGjalpi \u00ebsht\u00eb mjaft i lart\u00eb n\u00eb yndyr\u00eb t\u00eb ngopur, me 7.3 gram p\u00ebr lug\u00eb gjelle. Nj\u00eb meta-analiz\u00eb e fundit mbi gjalpin p\u00ebrcaktoi se konsumimi i gjalpit n\u00eb moderim nuk duket t\u00eb jet\u00eb i lidhur me efekte t\u00eb r\u00ebnd\u00ebsishme sh\u00ebndet\u00ebsore.<\/p>\n