N\u00ebse hani buk\u00eb \u00e7do dit\u00eb, ekspert\u00ebt ju k\u00ebshillojn\u00eb t’i kushtoni v\u00ebmendje disa gj\u00ebrave – nga lloji i miellit deri te sasia e fibrave.<\/p>\n\n\n\n
Nj\u00eb simite e but\u00eb dhe e fresk\u00ebt \u00ebsht\u00eb nj\u00eb zgjedhje e preferuar p\u00ebr m\u00ebngjes p\u00ebr shum\u00eb njer\u00ebz, por zgjedhja e buk\u00ebs mund t\u00eb ndikoj\u00eb n\u00eb koh\u00ebzgjatjen e ndjesis\u00eb s\u00eb ngopjes, si dhe n\u00eb ndryshimet n\u00eb nivelet e sheqerit n\u00eb gjak gjat\u00eb m\u00ebngjesit.<\/p>\n\n\n\n
Sipas k\u00ebshillave t\u00eb diabetolog\u00ebve t\u00eb raportuara nga portali hungarez Eg\u00e9szs\u00e9sKalauz, duhet t’i jepet p\u00ebrpar\u00ebsi buk\u00ebs s\u00eb pasur me fibra, ve\u00e7an\u00ebrisht asaj t\u00eb b\u00ebr\u00eb nga drith\u00ebrat e plota ose thekra. Nj\u00eb zgjedhje e till\u00eb mund t\u00eb kontribuoj\u00eb n\u00eb nj\u00eb \u00e7lirim m\u00eb gradual t\u00eb karbohidrateve dhe nj\u00eb ndjenj\u00eb m\u00eb t\u00eb gjat\u00eb ngopjeje.<\/p>\n\n\n\n
Buka dhe buk\u00ebt e b\u00ebra nga mielli i bardh\u00eb ose i rafinuar p\u00ebrmbajn\u00eb niseshte q\u00eb tretet leht\u00eb dhe n\u00eb p\u00ebrgjith\u00ebsi kan\u00eb m\u00eb pak fibra. P\u00ebr shkak t\u00eb k\u00ebsaj, karbohidratet mund t\u00eb p\u00ebrthithen m\u00eb shpejt, gj\u00eb q\u00eb tek disa njer\u00ebz \u00e7on n\u00eb nj\u00eb rritje t\u00eb menj\u00ebhershme t\u00eb sheqerit n\u00eb gjak dhe m\u00eb pas n\u00eb nj\u00eb r\u00ebnie t\u00eb sheqerit n\u00eb gjak.Luhatje t\u00eb tilla mund t\u00eb ndihen si lodhje, p\u00ebrqendrim i dob\u00ebt ose uri e papritur vet\u00ebm pak or\u00eb pas m\u00ebngjesit.<\/p>\n\n\n\n
Buka integrale ose e thekr\u00ebs p\u00ebrmban m\u00eb shum\u00eb fibra, t\u00eb cilat mund t\u00eb ngadal\u00ebsojn\u00eb p\u00ebrthithjen e karbohidrateve dhe t\u00eb zgjasin ndjesin\u00eb e ngopjes.Cila buk\u00eb \u00ebsht\u00eb zgjedhja m\u00eb e mir\u00eb?<\/p>\n\n\n\n
Diabetologu ve\u00e7on buk\u00ebn e thekr\u00ebs me maja t\u00eb tharta dhe nj\u00eb p\u00ebrqindje t\u00eb lart\u00eb t\u00eb drith\u00ebrave t\u00eb plota si nj\u00eb nga opsionet m\u00eb t\u00eb favorshme.<\/p>\n\n\n\n
Teksti origjinal thot\u00eb se, n\u00eb vend t\u00eb nj\u00eb buke t\u00eb bardh\u00eb, nj\u00eb mund\u00ebsi do t\u00eb ishin dy feta t\u00eb holla buk\u00eb thekre me nj\u00eb burim proteinash. Nj\u00eb m\u00ebngjes i till\u00eb mund t\u00eb jet\u00eb m\u00eb i ngopur dhe t\u00eb ket\u00eb nj\u00eb efekt m\u00eb t\u00eb favorsh\u00ebm n\u00eb nivelet e sheqerit n\u00eb gjak sesa nj\u00eb vakt i bazuar vet\u00ebm n\u00eb buk\u00eb t\u00eb bardh\u00eb.<\/p>\n\n\n\n
Megjithat\u00eb, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb theksohet se efekti ndryshon nga personi n\u00eb person dhe se zgjedhja e buk\u00ebs nuk \u00ebsht\u00eb faktori i vet\u00ebm q\u00eb ndikon n\u00eb sheqerin n\u00eb gjak.Nuk mjafton q\u00eb buka t\u00eb jet\u00eb vet\u00ebm e err\u00ebt<\/p>\n\n\n\n
Nj\u00eb nga keqkuptimet e zakonshme \u00ebsht\u00eb se \u00e7do buk\u00eb e err\u00ebt ose “e zez\u00eb” \u00ebsht\u00eb automatikisht m\u00eb e sh\u00ebndetshme.<\/p>\n\n\n\n
Vet\u00ebm ngjyra nuk tregon mjaftuesh\u00ebm p\u00ebr p\u00ebrb\u00ebrjen. Buka mund t\u00eb jet\u00eb m\u00eb e err\u00ebt p\u00ebr shkak t\u00eb shtimit t\u00eb maltit, nj\u00eb sasie m\u00eb t\u00eb vog\u00ebl mielli thekre ose p\u00ebrb\u00ebr\u00ebsve t\u00eb tjer\u00eb, nd\u00ebrsa baza e saj \u00ebsht\u00eb ende miell gruri i rafinuar.<\/p>\n\n\n\n
Kjo \u00ebsht\u00eb arsyeja pse \u00ebsht\u00eb shum\u00eb m\u00eb e dobishme t\u00eb shikosh deklarat\u00ebn sesa t\u00eb gjykosh buk\u00ebn nga ngjyra e saj.<\/p>\n\n\n\n
N\u00ebse d\u00ebshironi nj\u00eb buk\u00eb me m\u00eb shum\u00eb fibra, mielli i grurit t\u00eb plot\u00eb, thekr\u00ebs ose ndonj\u00eb miell tjet\u00ebr drith\u00ebrash t\u00eb plot\u00eb duhet t\u00eb renditet nd\u00ebr p\u00ebrb\u00ebr\u00ebsit e par\u00eb n\u00eb list\u00ebn e p\u00ebrb\u00ebr\u00ebsve. Teksti origjinal gjithashtu p\u00ebrmend rreth 6 gram\u00eb fibra p\u00ebr 100 gram\u00eb produkt si nj\u00eb udh\u00ebzues.<\/p>\n\n\n\n
Nj\u00eb gj\u00eb tjet\u00ebr e r\u00ebnd\u00ebsishme \u00ebsht\u00eb sasia.Nuk ka nj\u00eb sasi buke t\u00eb vetme p\u00ebr t\u00eb gjith\u00eb njer\u00ebzit me diabet. Nevojat varen nga shum\u00eb faktor\u00eb, duke p\u00ebrfshir\u00eb pesh\u00ebn trupore, aktivitetin fizik, nivelet e sheqerit n\u00eb gjak dhe terapin\u00eb.<\/p>\n\n\n\n
Prandaj, sasia e duhur e buk\u00ebs p\u00ebrcaktohet individualisht, dhe p\u00ebr njer\u00ebzit q\u00eb p\u00ebrdorin insulin\u00eb, \u00ebsht\u00eb ve\u00e7an\u00ebrisht e r\u00ebnd\u00ebsishme t\u00eb merret n\u00eb konsiderat\u00eb sasia totale e karbohidrateve n\u00eb vakt. Nj\u00eb diabetolog ose nj\u00eb dietolog mund t\u00eb ndihmoj\u00eb me k\u00ebt\u00eb.<\/p>\n\n\n\n
Jo vet\u00ebm lloji i buk\u00ebs \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm. Dhe ajo q\u00eb vendosim sip\u00ebr saj mund t\u00eb ndikoj\u00eb n\u00eb ngopjen e m\u00ebngjesit dhe reagimin e trupit ndaj vaktit.Proteinat dhe yndyrnat mund t\u00eb ngadal\u00ebsojn\u00eb p\u00ebrthithjen e karbohidrateve. Kjo \u00ebsht\u00eb arsyeja pse buka mund t\u00eb kombinohet me ushqime t\u00eb tilla si vez\u00ebt, djathi, mishi i lig\u00ebt ose perimet e fresk\u00ebta.<\/p>\n\n\n\n
Edhe n\u00ebse her\u00eb pas here hani nj\u00eb simite t\u00eb bardh\u00eb, nuk keni pse ta eliminoni plot\u00ebsisht nga dieta juaj. Sipas k\u00ebshillave nga teksti origjinal, \u00ebsht\u00eb m\u00eb e r\u00ebnd\u00ebsishme t\u00eb mos e b\u00ebni at\u00eb nj\u00eb zgjedhje t\u00eb p\u00ebrditshme dhe t\u00eb kujdeseni p\u00ebr sasin\u00eb dhe pjes\u00ebn tjet\u00ebr t\u00eb vaktit.<\/p>\n\n\n\n
Buka me fara luledielli, kungulli, susami ose liri mund t\u00eb jet\u00eb nj\u00eb shtes\u00eb e mir\u00eb n\u00eb diet\u00eb, por prania e farave nuk do t\u00eb thot\u00eb automatikisht se buka \u00ebsht\u00eb b\u00ebr\u00eb nga miell me cil\u00ebsi m\u00eb t\u00eb mir\u00eb.<\/p>\n\n\n\n
Prandaj, s\u00eb pari shikoni se \u00e7far\u00eb mielli \u00ebsht\u00eb baza e produktit, dhe m\u00eb pas kontrolloni sasin\u00eb e fibrave, karbohidrateve, sheqerit dhe krip\u00ebs.<\/p>\n\n\n\n
Rregulli m\u00eb i thjesht\u00eb \u00ebsht\u00eb: mos e zgjidhni buk\u00ebn sipas ngjyr\u00ebs ose emrit n\u00eb paketim, por sipas p\u00ebrb\u00ebrjes. Mielli integral ose i thekr\u00ebs q\u00eb \u00ebsht\u00eb lart n\u00eb list\u00ebn e p\u00ebrb\u00ebr\u00ebsve dhe ka m\u00eb shum\u00eb fibra mund t\u00eb jen\u00eb tregues m\u00eb t\u00eb mir\u00eb t\u00eb cil\u00ebsis\u00eb.<\/p>\n\n\n\n
Burimi: HealthGuide<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u00ebse hani buk\u00eb \u00e7do dit\u00eb, ekspert\u00ebt ju k\u00ebshillojn\u00eb t’i kushtoni v\u00ebmendje disa gj\u00ebrave – nga lloji i miellit deri te sasia e fibrave. Nj\u00eb simite e but\u00eb dhe e fresk\u00ebt \u00ebsht\u00eb nj\u00eb zgjedhje e preferuar p\u00ebr m\u00ebngjes p\u00ebr shum\u00eb njer\u00ebz, por zgjedhja e buk\u00ebs mund t\u00eb ndikoj\u00eb n\u00eb koh\u00ebzgjatjen e ndjesis\u00eb s\u00eb ngopjes, si dhe […]<\/p>\n","protected":false},"author":4,"featured_media":34265,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[],"class_list":["post-34264","post","type-post","status-publish","format-standard","has-post-thumbnail","category-stil"],"yoast_head":"\n