{"id":34787,"date":"2026-09-30T12:38:38","date_gmt":"2026-09-30T10:38:38","guid":{"rendered":"https:\/\/kosovatimes.info\/?p=34787"},"modified":"2026-09-30T12:38:39","modified_gmt":"2026-09-30T10:38:39","slug":"nutricionistja-zbulon-8-truke-te-thjeshta-qe-do-tju-bejne-te-hani-me-mire-ne-shtepi-pa-receta-te-nderlikuara","status":"publish","type":"post","link":"https:\/\/kosovatimes.info\/index.php\/2026\/09\/30\/nutricionistja-zbulon-8-truke-te-thjeshta-qe-do-tju-bejne-te-hani-me-mire-ne-shtepi-pa-receta-te-nderlikuara\/","title":{"rendered":"Nutricionistja zbulon 8 truke t\u00eb thjeshta q\u00eb do t&#8217;ju b\u00ebjn\u00eb t\u00eb hani m\u00eb mir\u00eb n\u00eb sht\u00ebpi &#8211; pa receta t\u00eb nd\u00ebrlikuara"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Kur p\u00ebrpiqemi t\u00eb ushqehemi m\u00eb sh\u00ebndetsh\u00ebm, \u00ebsht\u00eb e leht\u00eb t\u00eb biem n\u00eb kurthin se \u00e7do vakt duhet t\u00eb ket\u00eb dhjet\u00eb p\u00ebrb\u00ebr\u00ebs, nj\u00eb pjat\u00eb t\u00eb ekuilibruar n\u00eb m\u00ebnyr\u00eb t\u00eb p\u00ebrkryer dhe nj\u00eb recet\u00eb q\u00eb k\u00ebrkon gjysm\u00eb pasditeje. N\u00eb jet\u00ebn reale, zakonisht nuk kemi as koh\u00eb dhe as vullnet p\u00ebr k\u00ebt\u00eb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rocio del Sol, nj\u00eb nutricioniste me m\u00eb shum\u00eb se 15 vjet p\u00ebrvoj\u00eb n\u00eb te ushqyerit sportiv dhe themeluese e restorantit t\u00eb ushqimit t\u00eb sh\u00ebndetsh\u00ebm Del Sol n\u00eb Madrid, beson se e kemi b\u00ebr\u00eb t\u00eb ushqyerit e sh\u00ebndetsh\u00ebm pa nevoj\u00eb t\u00eb komplikuar. Ideja e saj themelore \u00ebsht\u00eb shum\u00eb m\u00eb e thjesht\u00eb: <strong>q\u00ebndrueshm\u00ebria \u00ebsht\u00eb m\u00eb e r\u00ebnd\u00ebsishme se p\u00ebrsosm\u00ebria<\/strong> , dometh\u00ebn\u00eb, ajo q\u00eb ham\u00eb shumic\u00ebn e koh\u00ebs \u00ebsht\u00eb shum\u00eb m\u00eb e r\u00ebnd\u00ebsishme se nj\u00eb vakt i vet\u00ebm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00eb vend q\u00eb t\u00eb p\u00ebrpiqemi ta ndryshojm\u00eb t\u00eb gjith\u00eb diet\u00ebn ton\u00eb brenda nat\u00ebs, ajo k\u00ebshillon t\u00eb fillojm\u00eb me nj\u00eb ose dy zakone specifike &#8211; shtimin e perimeve n\u00eb drek\u00eb dhe dark\u00eb, p\u00ebrgatitjen e nj\u00eb m\u00ebngjesi m\u00eb t\u00eb plot\u00eb, gatimin n\u00eb sht\u00ebpi m\u00eb shpesh ose uljen e ushqimeve ultra t\u00eb p\u00ebrpunuara. Vet\u00ebm kur kjo b\u00ebhet pjes\u00eb e rutin\u00ebs, ka kuptim t\u00eb prezantojm\u00eb ndryshimin tjet\u00ebr.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dhe k\u00ebto jan\u00eb tet\u00eb rregulla praktike q\u00eb mund ta b\u00ebjn\u00eb ushqyerjen e p\u00ebrditshme m\u00eb t\u00eb leht\u00eb.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. M\u00eb pak krip\u00eb, m\u00eb shum\u00eb limon<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00ebse nj\u00eb gatim nuk ka shije, ne automatikisht p\u00ebrdorim krip\u00ebn. Megjithat\u00eb, intensiteti mund t\u00eb arrihet n\u00eb m\u00ebnyra shum\u00eb m\u00eb interesante.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Limoni, g\u00eblqerja dhe uthulla cil\u00ebsore shtojn\u00eb aciditetin, nd\u00ebrsa er\u00ebzat si kumini, piperi i kuq, piperi ose kari mund ta transformojn\u00eb plot\u00ebsisht nj\u00eb pjat\u00eb t\u00eb thjesht\u00eb. E nj\u00ebjta gj\u00eb vlen edhe p\u00ebr barishtet e fresk\u00ebta &#8211; kopr\u00ebn, menten, majdanozin, koriandrin ose borzilokun.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Del Sol rekomandon ve\u00e7an\u00ebrisht <strong>sumakun<\/strong> , nj\u00eb er\u00ebz paksa acidike shum\u00eb e zakonshme n\u00eb kuzhin\u00ebn e Lindjes s\u00eb Mesme. Shkon shum\u00eb mir\u00eb me perime, sallata, humus, kos dhe pul\u00eb dhe mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb shijen pa shtuar krip\u00eb shtes\u00eb.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. B\u00ebjeni ushqimin e sh\u00ebndetsh\u00ebm opsionin m\u00eb t\u00eb leht\u00eb<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Shpesh nuk ham\u00eb at\u00eb q\u00eb kemi planifikuar, por at\u00eb q\u00eb \u00ebsht\u00eb m\u00eb e leht\u00eb p\u00ebr ne n\u00eb at\u00eb moment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kjo \u00ebsht\u00eb arsyeja pse frutat kan\u00eb m\u00eb shum\u00eb mund\u00ebsi t\u00eb hahen n\u00ebse i shohim, dhe \u00ebsht\u00eb e logjikshme t\u00eb presim nj\u00eb shalqi, pjep\u00ebr ose ananas menj\u00ebher\u00eb pasi t\u2019i blejm\u00eb dhe t\u2019i vendosim n\u00eb nj\u00eb en\u00eb n\u00eb frigorifer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I nj\u00ebjti rregull vlen edhe p\u00ebr perimet q\u00eb jan\u00eb lar\u00eb dhe p\u00ebrgatitur tashm\u00eb, vez\u00ebt e ziera, bishtajoret e gatshme, kosin natyral, arrat, buk\u00ebn cil\u00ebsore ose nj\u00eb burim proteinash q\u00eb mund ta p\u00ebrgatisim shpejt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c7\u00ebshtja nuk \u00ebsht\u00eb vet\u00ebm <strong>se \u00e7far\u00eb<\/strong> kemi n\u00eb kuzhin\u00eb, por sa e leht\u00eb \u00ebsht\u00eb p\u00ebr ne t&#8217;i gjejm\u00eb kur jemi t\u00eb uritur dhe t\u00eb lodhur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. N\u00ebse ju p\u00eblqen kafeja, kushtojini v\u00ebmendje llojit t\u00eb pjekjes<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kafeja n\u00eb vetvete nuk duhet t\u00eb jet\u00eb di\u00e7ka q\u00eb duhet shmangur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Del Sol k\u00ebshillon t\u00eb zgjidhni <strong>kafe t\u00eb pjekur natyrsh\u00ebm<\/strong> , jo \u200b\u200bkafe t\u00eb cil\u00ebs i shtohet sheqer gjat\u00eb pjekjes. Kafeja speciale mund t\u00eb jet\u00eb nj\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr t\u00eb filluar t\u00eb vini re ndryshimet midis kokrrave, origjin\u00ebs dhe aromave.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kapsulat jan\u00eb t\u00eb p\u00ebrshtatshme, por ajo i p\u00ebrmend ato si nj\u00eb mund\u00ebsi m\u00eb pak t\u00eb zbatueshme p\u00ebr p\u00ebrdorim t\u00eb p\u00ebrditsh\u00ebm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Mos e teproni me gatimin e ushqimit.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Gatimi m\u00eb i gjat\u00eb nuk do t\u00eb thot\u00eb domosdoshm\u00ebrisht m\u00eb i mir\u00eb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Disa vitamina, ve\u00e7an\u00ebrisht vitamina C dhe disa vitamina t\u00eb grupit B, jan\u00eb t\u00eb ndjeshme ndaj temperaturave t\u00eb larta, dhe disa prej tyre mund t\u00eb kalojn\u00eb n\u00eb ujin n\u00eb t\u00eb cilin gatuhet ushqimi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kjo \u00ebsht\u00eb arsyeja pse nutricionisti rekomandon <strong>trajtime m\u00eb t\u00eb shkurtra me nxeht\u00ebsi, avullim dhe skuqje t\u00eb shpejt\u00eb<\/strong> , t\u00eb cilat ruajn\u00eb m\u00eb mir\u00eb ngjyr\u00ebn, struktur\u00ebn, shijen dhe nj\u00eb pjes\u00eb t\u00eb l\u00ebnd\u00ebve ushqyese.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00ebse d\u00ebshironi nj\u00eb shije m\u00eb t\u00eb fort\u00eb, skuqeni ushqimin p\u00ebr pak koh\u00eb n\u00eb nj\u00eb temperatur\u00eb m\u00eb t\u00eb lart\u00eb.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Mbani 100% gjalp\u00eb kikiriku n\u00eb kuzhin\u00eb<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kaloria nuk \u00ebsht\u00eb automatikisht e nj\u00ebjt\u00eb me t\u00eb qenit i keq nga ana ushqyese.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00eb vend q\u00eb t\u2019i ndani ushqimet n\u00eb \u201ct\u00eb mira\u201d dhe \u201ct\u00eb k\u00ebqija\u201d, \u00ebsht\u00eb m\u00eb e r\u00ebnd\u00ebsishme t\u00eb shikoni sasin\u00eb, frekuenc\u00ebn dhe vlerat ushqyese t\u00eb p\u00ebrgjithshme.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/zadovoljna.nova.rs\/media\/images\/2026\/9\/28\/1790599249_corleto-peanut-butter-u.format-jpeg.width-500.jpg\" alt=\"gjalp\u00eb kikiriku corleto-u256GzFi7Gw-unsplash\" style=\"width:auto;height:499px\"\/><figcaption class=\"wp-element-caption\">Foto: Unsplash \/ Gjalp\u00eb Kikiriku Corleto<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Nj\u00eb ushqim i dobish\u00ebm q\u00eb Del Sol sugjeron kur keni d\u00ebshir\u00eb p\u00ebr di\u00e7ka t\u00eb \u00ebmb\u00ebl \u00ebsht\u00eb <strong>gjalpi i kikirikut i b\u00ebr\u00eb nga 100% kikirik\u00eb<\/strong> .<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mund ta vendosni n\u00eb buk\u00eb t\u00eb thekur integrale me nj\u00eb banane, ta kombinoni me nj\u00eb moll\u00eb t\u00eb thart\u00eb, ta shtoni n\u00eb bollgur me manaferra dhe kos \u2014 ose t\u00eb hani nj\u00eb lug\u00eb kur thjesht keni d\u00ebshir\u00eb p\u00ebr di\u00e7ka t\u00eb \u00ebmb\u00ebl.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. Nj\u00eb vakt i mir\u00eb fillon me disa p\u00ebrb\u00ebr\u00ebs baz\u00eb<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nj\u00eb pjat\u00eb e sh\u00ebndetshme nuk k\u00ebrkon superushqime ekzotike ose p\u00ebrb\u00ebr\u00ebs q\u00eb do t\u2019i blini nj\u00eb her\u00eb dhe pastaj do t\u2019i harroni n\u00eb dollap.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cbsht\u00eb shum\u00eb m\u00eb e vlefshme t\u00eb kesh disa gj\u00ebra t\u00eb besueshme n\u00eb dispozicion: perime, perime t\u00eb ngrira cil\u00ebsore, vez\u00eb, bishtajore, produkte t\u00eb konservuara t\u00eb mira, fruta, kos dhe buk\u00eb cil\u00ebsore.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Formula baz\u00eb p\u00ebr nj\u00eb vakt t\u00eb plot\u00eb \u00ebsht\u00eb mjaft e thjesht\u00eb: <strong>perime + burim proteinash + karbohidrate cil\u00ebsore + yndyr\u00eb e sh\u00ebndetshme.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7. Emb\u00eblsira nuk ka pse t\u00eb zhduket.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00ebshira p\u00ebr di\u00e7ka t\u00eb \u00ebmb\u00ebl pas nj\u00eb vakti nuk do t\u00eb thot\u00eb q\u00eb duhet t\u00eb hiqni dor\u00eb nga \u00ebmb\u00eblsira.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opsione m\u00eb t\u00eb thjeshta mund t\u00eb jen\u00eb <strong>frutat, kefiri me fruta, kosi natyral me arra ose disa kube \u00e7okollate t\u00eb zez\u00eb me t\u00eb pakt\u00ebn 70 deri n\u00eb 80 p\u00ebrqind kakao<\/strong> .<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Me fjal\u00eb t\u00eb tjera, t\u00eb ngr\u00ebnit sh\u00ebndetsh\u00ebm nuk ka pse t\u00eb duket si nj\u00eb list\u00eb me gj\u00ebra q\u00eb nuk duhen b\u00ebr\u00eb.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">8. Dhe po \u2014 mund t\u00eb hash buk\u00eb<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00ebr vite me radh\u00eb, buka ka qen\u00eb nj\u00eb nga ushqimet e para q\u00eb njer\u00ebzit hedhin kur vendosin t\u00eb &#8220;kujdesen p\u00ebr diet\u00ebn e tyre&#8221;, por problemi nuk \u00ebsht\u00eb aq shum\u00eb vet\u00eb buka sesa cil\u00ebsia e saj dhe m\u00ebnyra se si e p\u00ebrfshijm\u00eb at\u00eb n\u00eb vakt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nj\u00eb zgjedhje e mir\u00eb \u00ebsht\u00eb buka e b\u00ebr\u00eb nga miell cil\u00ebsor, mund\u00ebsisht integral ose me nj\u00eb p\u00ebrqindje m\u00eb t\u00eb lart\u00eb t\u00eb drith\u00ebrave t\u00eb plota, me nj\u00eb list\u00eb t\u00eb shkurt\u00ebr p\u00ebrb\u00ebr\u00ebsish dhe, kur \u00ebsht\u00eb e mundur, e b\u00ebr\u00eb me <strong>fermentim m\u00eb t\u00eb ngadalt\u00eb me maja t\u00eb thart\u00eb<\/strong> .<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nuk ka nj\u00eb koh\u00eb ve\u00e7an\u00ebrisht &#8220;t\u00eb mir\u00eb&#8221; ose &#8220;t\u00eb keqe&#8221; t\u00eb dit\u00ebs p\u00ebr buk\u00ebn. Nj\u00eb fet\u00eb me nj\u00eb vakt ose buk\u00eb e thekur me domate, vaj ulliri dhe vez\u00eb mund t\u00eb jet\u00eb normalisht pjes\u00eb e nj\u00eb diete t\u00eb ekuilibruar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00eb fund t\u00eb fundit, ndoshta m\u00eb i dobishmi \u00ebsht\u00eb parimi q\u00eb nga fillimi: <strong>nj\u00eb diet\u00eb e sh\u00ebndetshme nuk duhet t\u00eb duket perfekte p\u00ebr t\u00eb qen\u00eb e mir\u00eb<\/strong> . N\u00ebse k\u00ebrkon shum\u00eb koh\u00eb, planifikim dhe energji p\u00ebr ta mbajtur p\u00ebr m\u00eb shum\u00eb se disa dit\u00eb, ndoshta e kemi b\u00ebr\u00eb t\u00eb nd\u00ebrlikuar pa nevoj\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kur p\u00ebrpiqemi t\u00eb ushqehemi m\u00eb sh\u00ebndetsh\u00ebm, \u00ebsht\u00eb e leht\u00eb t\u00eb biem n\u00eb kurthin se \u00e7do vakt duhet t\u00eb ket\u00eb dhjet\u00eb p\u00ebrb\u00ebr\u00ebs, nj\u00eb pjat\u00eb t\u00eb ekuilibruar n\u00eb m\u00ebnyr\u00eb t\u00eb p\u00ebrkryer dhe nj\u00eb recet\u00eb q\u00eb k\u00ebrkon gjysm\u00eb pasditeje. N\u00eb jet\u00ebn reale, zakonisht nuk kemi as koh\u00eb dhe as vullnet p\u00ebr k\u00ebt\u00eb. Rocio del Sol, nj\u00eb nutricioniste me [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":34788,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-34787","post","type-post","status-publish","format-standard","has-post-thumbnail","category-receta"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutricionistja zbulon 8 truke t\u00eb thjeshta q\u00eb do t&#039;ju b\u00ebjn\u00eb t\u00eb hani m\u00eb mir\u00eb n\u00eb sht\u00ebpi - pa receta t\u00eb nd\u00ebrlikuara - Kosova Times<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kosovatimes.info\/index.php\/2026\/09\/30\/nutricionistja-zbulon-8-truke-te-thjeshta-qe-do-tju-bejne-te-hani-me-mire-ne-shtepi-pa-receta-te-nderlikuara\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutricionistja zbulon 8 truke t\u00eb thjeshta q\u00eb do t&#039;ju b\u00ebjn\u00eb t\u00eb hani m\u00eb mir\u00eb n\u00eb sht\u00ebpi - pa receta t\u00eb nd\u00ebrlikuara - Kosova Times\" \/>\n<meta property=\"og:description\" content=\"Kur p\u00ebrpiqemi t\u00eb ushqehemi m\u00eb sh\u00ebndetsh\u00ebm, \u00ebsht\u00eb e leht\u00eb t\u00eb biem n\u00eb kurthin se \u00e7do vakt duhet t\u00eb ket\u00eb dhjet\u00eb p\u00ebrb\u00ebr\u00ebs, nj\u00eb pjat\u00eb t\u00eb ekuilibruar n\u00eb m\u00ebnyr\u00eb t\u00eb p\u00ebrkryer dhe nj\u00eb recet\u00eb q\u00eb k\u00ebrkon gjysm\u00eb pasditeje. N\u00eb jet\u00ebn reale, zakonisht nuk kemi as koh\u00eb dhe as vullnet p\u00ebr k\u00ebt\u00eb. Rocio del Sol, nj\u00eb nutricioniste me [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/kosovatimes.info\/index.php\/2026\/09\/30\/nutricionistja-zbulon-8-truke-te-thjeshta-qe-do-tju-bejne-te-hani-me-mire-ne-shtepi-pa-receta-te-nderlikuara\/\" \/>\n<meta property=\"og:site_name\" content=\"Kosova Times\" \/>\n<meta property=\"article:published_time\" content=\"2026-09-30T10:38:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-30T10:38:39+00:00\" \/>\n<meta name=\"author\" content=\"i l\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"i l\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/kosovatimes.info\\\/index.php\\\/2026\\\/09\\\/30\\\/nutricionistja-zbulon-8-truke-te-thjeshta-qe-do-tju-bejne-te-hani-me-mire-ne-shtepi-pa-receta-te-nderlikuara\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/kosovatimes.info\\\/index.php\\\/2026\\\/09\\\/30\\\/nutricionistja-zbulon-8-truke-te-thjeshta-qe-do-tju-bejne-te-hani-me-mire-ne-shtepi-pa-receta-te-nderlikuara\\\/\"},\"author\":{\"name\":\"i l\",\"@id\":\"https:\\\/\\\/kosovatimes.info\\\/#\\\/schema\\\/person\\\/7586712b9c512fe68085de007378c915\"},\"headline\":\"Nutricionistja zbulon 8 truke t\u00eb thjeshta q\u00eb do t&#8217;ju b\u00ebjn\u00eb t\u00eb hani m\u00eb mir\u00eb n\u00eb sht\u00ebpi &#8211; 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