{"id":19124,"date":"2023-10-09T14:54:26","date_gmt":"2023-10-09T12:54:26","guid":{"rendered":"https:\/\/indeks.mk\/?p=19124"},"modified":"2023-10-09T14:54:26","modified_gmt":"2023-10-09T12:54:26","slug":"cilat-jane-pese-llojet-me-te-shendetshme-te-mishit","status":"publish","type":"post","link":"https:\/\/indeks.bilten.mk\/?p=19124","title":{"rendered":"Cilat jan\u00eb pes\u00eb llojet m\u00eb t\u00eb sh\u00ebndetshme t\u00eb mishit?"},"content":{"rendered":"

Pavar\u00ebsisht n\u00ebse d\u00ebshironi t\u00eb nd\u00ebrtoni muskuj, t\u00eb ruani muskujt gjat\u00eb humbjes s\u00eb pesh\u00ebs ose t\u00eb p\u00ebrgatisni vakte q\u00eb ju mbushin dhe ju k\u00ebnaqin, rritja e marrjes ditore t\u00eb proteinave do t\u2019ju ndihmoj\u00eb.<\/strong><\/p>\n

Nd\u00ebrsa marrja e rekomanduar ditore (RDA) p\u00ebr proteinat \u00ebsht\u00eb vet\u00ebm 0.8 gram p\u00ebr kilogram t\u00eb pesh\u00ebs trupore, shumica e hulumtimeve dhe ekspert\u00ebve pajtohen se shumica e njer\u00ebzve, duke p\u00ebrfshir\u00eb t\u00eb moshuarit ose k\u00ebdo q\u00eb \u00ebsht\u00eb aktiv ose punon p\u00ebr t\u00eb humbur pesh\u00eb, do t\u00eb p\u00ebrfitonin m\u00eb shum\u00eb se kaq. sasia, m\u00eb af\u00ebr 1.2 gram p\u00ebr kilogram t\u00eb pesh\u00ebs trupore, ve\u00e7an\u00ebrisht p\u00ebr t\u00eb parandaluar humbjen e muskujve.<\/p>\n

Megjith\u00ebse proteinat mund t\u00eb merren leht\u00ebsisht nga burimet bimore, proteina shtazore konsiderohet nj\u00eb protein\u00eb me cil\u00ebsi m\u00eb t\u00eb lart\u00eb sepse p\u00ebrmban t\u00eb n\u00ebnt\u00eb aminoacidet thelb\u00ebsore dhe \u00ebsht\u00eb m\u00eb e leht\u00eb p\u00ebr t\u2019u tretur dhe p\u00ebrthithur sesa proteinat bimore. Ekzistojn\u00eb dy lloje t\u00eb ndryshme t\u00eb proteinave shtazore: mishi dhe jo-mishi.<\/p>\n

Mishi mund t\u00eb jet\u00eb vi\u00e7i, peshku, derri ose shpend\u00ebt, dhe jo-mishi \u00ebsht\u00eb \u00e7do n\u00ebnprodukt i kafsh\u00ebve, si produktet e qum\u00ebshtit dhe vez\u00ebt.
\nNd\u00ebrsa disa lloje mishi jan\u00eb t\u00eb pasura me yndyrna t\u00eb ngopura dhe natrium, t\u00eb tjer\u00ebt jan\u00eb tep\u00ebr t\u00eb sh\u00ebndetsh\u00ebm, duke ofruar shum\u00eb proteina dhe l\u00ebnd\u00eb ushqyese t\u00eb tjera thelb\u00ebsore si vitaminat B, hekur dhe zink n\u00eb vet\u00ebm disa ons.<\/p>\n

1. Fileto derri<\/p>\n

Filetoja e derrit \u00ebsht\u00eb nj\u00eb burim i shk\u00eblqyer i vitaminave B, duke p\u00ebrfshir\u00eb tiamin\u00eb, niacin\u00eb, vitamin\u00eb B6 dhe vitamin\u00eb B12. Vet\u00ebm 0,085 kg fileto derri t\u00eb gatuar ka 22 gram proteina dhe vet\u00ebm 2,4 gram yndyr\u00eb t\u00eb ngopur.<\/p>\n

2. Salmoni<\/p>\n

Salmoni \u00ebsht\u00eb nj\u00eb protein\u00eb shtazore e gjithanshme dhe e sh\u00ebndetshme. Nj\u00eb porcion prej 0,085 kg salmon i eg\u00ebr i Atlantikut ka shtat\u00eb gram yndyr\u00eb, shumica e t\u00eb cilave vjen nga acidet yndyrore omega-3 t\u00eb sh\u00ebndetshme p\u00ebr zemr\u00ebn.<\/p>\n

3. Mish i grir\u00eb ekstra pa yndyr\u00eb<\/p>\n

Mishi i grir\u00eb ekstra pa yndyr\u00eb \u00ebsht\u00eb t\u00eb pakt\u00ebn 90% i lig\u00ebt me 10% ose m\u00eb pak yndyr\u00eb. Vet\u00ebm nj\u00eb porcion me 0,085 kg mish vi\u00e7i t\u00eb bluar ka 22 gram proteina, 12% DV (vlera ditore) hekur dhe 50% DV zink.<\/p>\n

4. Sardelet<\/p>\n

Sardelet jan\u00eb t\u00eb pasura me l\u00ebnd\u00eb ushqyese esenciale si proteina, vitamin\u00eb B12, vitamin\u00eb D, kalcium dhe minerale. Vet\u00ebm nj\u00eb kana\u00e7e 0,106 kg ka 22,6 gram proteina cil\u00ebsore, si dhe 27% DV p\u00ebr kalcium.<\/p>\n

\"\"<\/div>\n

<\/ins><\/p>\n

5. Kodi<\/p>\n

Merluci \u00ebsht\u00eb nj\u00eb zgjedhje e shk\u00eblqyer e ushqimeve t\u00eb detit q\u00eb jan\u00eb t\u00eb pasura me proteina, me shije t\u00eb but\u00eb dhe tep\u00ebr t\u00eb leht\u00eb p\u00ebr t\u2019u ngr\u00ebn\u00eb. Me m\u00eb pak se nj\u00eb gram yndyr\u00eb, vet\u00ebm 90 kalori dhe 19 gram proteina p\u00ebr 0,085 kg, \u00ebsht\u00eb nj\u00eb zgjedhje e sh\u00ebndetshme dhe e pasur me proteina p\u00ebr dark\u00eb.<\/p>\n

Plus: dy proteina shtazore (pa p\u00ebrfshir\u00eb mishin):<\/p>\n

1. Kos grek<\/p>\n

Kosi grek \u00ebsht\u00eb i pasur me proteina dhe plot probiotik\u00eb dhe l\u00ebnd\u00eb ushqyese thelb\u00ebsore si kalciumi dhe vitamina D. Ju mund t\u00eb zgjidhni kos grek me pak yndyr\u00eb p\u00ebr t\u00eb reduktuar yndyr\u00ebn dhe kalorit\u00eb e ngopura, ose versione me yndyr\u00eb t\u00eb plot\u00eb p\u00ebr k\u00ebnaq\u00ebsi m\u00eb t\u00eb madhe dhe shije m\u00eb t\u00eb mir\u00eb.<\/p>\n

2. Vez\u00eb<\/p>\n

Vez\u00ebt jan\u00eb nj\u00eb burim ushqyes dhe ekonomik i proteinave q\u00eb mund t\u00eb hahen n\u00eb shum\u00eb m\u00ebnyra. Vet\u00ebm nj\u00eb vez\u00eb ka gjasht\u00eb gram proteina dhe disa vitamina B dhe selen. Nj\u00eb vez\u00eb gjithashtu siguron 31% t\u00eb DV p\u00ebr kolin\u00eb, nj\u00eb mineral thelb\u00ebsor p\u00ebr metabolizmin e lipideve, sh\u00ebndetin e trurit dhe zhvillimin e trurit t\u00eb fetusit.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pavar\u00ebsisht n\u00ebse d\u00ebshironi t\u00eb nd\u00ebrtoni muskuj, t\u00eb ruani muskujt gjat\u00eb humbjes s\u00eb pesh\u00ebs ose t\u00eb p\u00ebrgatisni vakte q\u00eb ju mbushin dhe ju k\u00ebnaqin, rritja e<\/p>\n","protected":false},"author":14,"featured_media":19125,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[54],"tags":[],"class_list":["post-19124","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-indeks"],"_links":{"self":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/posts\/19124","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=19124"}],"version-history":[{"count":0,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/posts\/19124\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=\/wp\/v2\/media\/19125"}],"wp:attachment":[{"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19124"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/indeks.bilten.mk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}