{"id":364013,"date":"2020-03-30T07:37:01","date_gmt":"2020-03-30T05:37:01","guid":{"rendered":"https:\/\/hashtag.al\/?p=364013"},"modified":"2020-03-30T07:39:49","modified_gmt":"2020-03-30T05:39:49","slug":"obsh-nxjerr-udhezuesin-si-te-ushqeheni-ne-periudhen-e-karantines-dhe-si-te-beni-blerje","status":"publish","type":"post","link":"https:\/\/www.hashtag.al\/index.php\/2020\/03\/30\/obsh-nxjerr-udhezuesin-si-te-ushqeheni-ne-periudhen-e-karantines-dhe-si-te-beni-blerje\/","title":{"rendered":"OBSH nxjerr udh\u00ebzuesin, si t\u00eb ushqeheni n\u00eb periudh\u00ebn e karantin\u00ebs dhe si t\u00eb b\u00ebni blerje","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

\"\"<\/a><\/p>\n

Duke e vler\u00ebsuar stilin e jetes\u00ebs si nj\u00eb mjet t\u00eb fort\u00eb t\u00eb luft\u00ebs anti covid, Organizata Bot\u00ebrore Sh\u00ebndet\u00ebsis\u00eb (OBSH) nxori nj\u00eb udh\u00ebzues se si njer\u00ebzit duhet t\u00eb ushqehen n\u00eb dit\u00ebt e karantin\u00ebs.<\/span><\/p>\n

Njer\u00ebzit po nxitohen t\u00eb b\u00ebjn\u00eb blerje t\u00eb te tep\u00ebrta n\u00eb t\u00eb gjith\u00eb Rajonin Evropian t\u00eb OBSH-s\u00eb. \u00a0Blerjet e nisura nga paniku mund t\u00eb ket\u00eb pasoja negative, t\u00eb tilla si rritje t\u00eb \u00e7mimeve, superfurnizime t\u00eb panevojshme dhe shp\u00ebrndarje e pabarabart\u00eb e produkteve. OBSH k\u00ebshillon p\u00ebrdorimin e ul\u00ebt t\u00eb krip\u00ebs dhe sheqerit n\u00eb k\u00ebt\u00eb periudhe dhe gjithashtu konsumin e rezervave q\u00eb tashm\u00eb jan\u00eb n\u00eb sht\u00ebpi dhe q\u00eb mund t\u00eb prishen.<\/span><\/p>\n

Jepuni p\u00ebrpar\u00ebsi produkteve t\u00eb fresk\u00ebta<\/span><\/strong><\/p>\n

P\u00ebrdorni p\u00ebrb\u00ebr\u00ebs t\u00eb fresk\u00ebt dhe ato q\u00eb kan\u00eb nj\u00eb jet\u00eb m\u00eb t\u00eb shkurt\u00ebr. N\u00ebse produktet e fresk\u00ebta, ve\u00e7an\u00ebrisht frutat, perimet dhe produktet e qum\u00ebshtit me pak yndyr\u00eb vazhdojn\u00eb t\u00eb jen\u00eb t\u00eb disponueshme, jepni p\u00ebrpar\u00ebsi. Frutat dhe perimet e ngrira gjithashtu mund t\u00eb p\u00ebrdoren me leht\u00ebsi p\u00ebr periudha m\u00eb t\u00eb gjata kohore dhe shpesh kan\u00eb nj\u00eb profil ushqyes t\u00eb ngjash\u00ebm me ushqimet e fresk\u00ebta. Ushqimin q\u00eb tepron mund ta fusni n\u00eb ngritje p\u00ebr nj\u00eb vakt tjet\u00ebr.<\/span><\/p>\n

Konsumoni vakte t\u00eb gatuara n\u00eb sht\u00ebpi<\/span><\/strong><\/p>\n

Gjat\u00eb jet\u00ebs normale shum\u00eb individ\u00eb shpesh nuk kan\u00eb koh\u00eb p\u00ebr t\u00eb p\u00ebrgatitur ushqim t\u00eb gatuar n\u00eb sht\u00ebpi. Kalimi i periudhave m\u00eb t\u00eb gjata n\u00eb sht\u00ebpi tani mund t\u00eb ofroj\u00eb mund\u00ebsin\u00eb p\u00ebr t\u00eb b\u00ebr\u00eb tani ato receta q\u00eb m\u00eb par\u00eb nuk keni pasur koh\u00eb p\u00ebr ti b\u00ebr\u00eb. Shum\u00eb receta t\u00eb sh\u00ebndetshme dhe t\u00eb shijshme mund t\u00eb gjenden n\u00eb internet. P\u00ebrfitoni nga shum\u00ebllojshm\u00ebria e informacionit t\u00eb eksperimentoni me p\u00ebrb\u00ebr\u00ebsit q\u00eb mund t\u00eb p\u00ebrdorni, por mos harroni t\u00eb mbani n\u00eb mend parimet p\u00ebr ushqim t\u00eb sh\u00ebndetsh\u00ebm.<\/span><\/p>\n

Udh\u00ebzimi p\u00ebr ushqim t\u00eb gatsh\u00ebm<\/span><\/strong><\/p>\n

Megjith\u00ebse ushqimi i gatuar n\u00eb sht\u00ebpi duhet t\u00eb jet\u00eb p\u00ebrpar\u00ebsi, disa qytete dhe vende kan\u00eb sisteme mjaft t\u00eb avancuara t\u00eb shp\u00ebrndarjes s\u00eb ushqimit t\u00eb gatsh\u00ebm dhe shum\u00eb biznese tani kan\u00eb filluar t\u00eb ofrojn\u00eb k\u00ebt\u00eb sh\u00ebrbim. Kjo duhet t\u00eb b\u00ebhet me sa m\u00eb pak kontakte, ku nuk k\u00ebrkohet nd\u00ebrveprim njer\u00ebzor, duke mb\u00ebshtetur k\u00ebshtu vet\u00eb-karantin\u00ebn dhe masa izolimi. Transporti i ushqimit duhet t\u00eb mbahet n\u00ebn temperatura 5 \u00b0 C ose m\u00eb shum\u00eb se 60 \u00b0 C.<\/span><\/p>\n

Kujdes me mas\u00ebn<\/span><\/strong><\/p>\n

Mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb t\u00eb marr\u00ebsh madh\u00ebsit\u00eb e vakteve si\u00e7 duhet, ve\u00e7an\u00ebrisht kur gatuani vet\u00eb. T\u00eb qenit n\u00eb sht\u00ebpi p\u00ebr periudha t\u00eb zgjatura, mund t\u00eb \u00e7oj\u00eb n\u00eb mbi ngr\u00ebnie. Q\u00ebndroni strikt me kalorit\u00eb dhe mos kaloni mas\u00ebn ushqimore tek t\u00eb vegjlit.<\/span><\/p>\n

Ushqim i sigurt<\/span><\/strong><\/p>\n

Siguria e ushqimit \u00ebsht\u00eb nj\u00eb parakusht p\u00ebr nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme. Vet\u00ebm ushqimi i sigurt \u00ebsht\u00eb ushqim i sh\u00ebndetsh\u00ebm. Kur p\u00ebrgatisni ushqim p\u00ebr veten dhe t\u00eb tjer\u00ebt, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb ndiqni praktika t\u00eb mira t\u00eb higjien\u00ebs s\u00eb ushqimit p\u00ebr t\u00eb shmangur ndotjen e ushqimit dhe s\u00ebmundjet e lindura nga ushqimi. Parimet kryesore t\u00eb higjien\u00ebs s\u00eb mir\u00eb t\u00eb ushqimit p\u00ebrfshijn\u00eb:<\/span><\/p>\n

-mbajini duart, kuzhin\u00ebn dhe veglat tuaja t\u00eb pastra<\/span><\/p>\n

-ve\u00e7oni ushqimin e pap\u00ebrpunuar dhe t\u00eb gatuar, ve\u00e7an\u00ebrisht mishin e papjekur dhe produktet e fresk\u00ebta<\/span><\/p>\n

-gatuani ushqimin tuaj t\u00ebr\u00ebsisht<\/span><\/p>\n

-mbajeni ushqimin tuaj n\u00eb temperatura t\u00eb sigurta, n\u00ebn 5 \u00b0 C ose mbi 60 \u00b0 C; dhe<\/span><\/p>\n

-p\u00ebrdorni uj\u00eb t\u00eb sigurt<\/span><\/p>\n

Duke ndjekur k\u00ebto pes\u00eb rekomandime kryesore p\u00ebr ushqim m\u00eb t\u00eb sigurt, mund t\u00eb parandaloni shum\u00eb s\u00ebmundje t\u00eb zakonshme ushqimore.<\/span><\/p>\n

Kufizoni konsumimin e krip\u00ebs<\/span><\/strong><\/p>\n

Furnizimet me ushqime t\u00eb fresk\u00ebta mund t\u00eb ulen, prandaj mund t\u00eb b\u00ebhet e domosdoshme t\u00eb mb\u00ebshteteni m\u00eb shum\u00eb tek ushqimet e konservuara, t\u00eb ngrira ose t\u00eb p\u00ebrpunuara. Shum\u00eb nga k\u00ebto ushqime p\u00ebrmbajn\u00eb nivele t\u00eb larta kripe. OBSH rekomandon t\u00eb konsumoni m\u00eb pak se 5 g krip\u00eb n\u00eb dit\u00eb. P\u00ebr ta arritur k\u00ebt\u00eb, vendosni p\u00ebrpar\u00ebsi ushqimeve me nivel t\u00eb ulet kripe. Ju gjithashtu shp\u00eblani ushqimet e konservuara si\u00e7 jan\u00eb perimet dhe fasulet, p\u00ebr t\u00eb hequr krip\u00ebn. Kini kujdes q\u00eb ushqimet turshi shpesh p\u00ebrmbajn\u00eb nivele t\u00eb larta t\u00eb krip\u00ebs. N\u00eb shum\u00eb vende, 50-75% e marrjes s\u00eb krip\u00ebs vjen nga ushqimet q\u00eb ham\u00eb, sesa nga ato q\u00eb shtojm\u00eb ne vet\u00eb. Duke pasur parasysh q\u00eb ju mund t\u00eb konsumoni mjaft krip\u00eb tashm\u00eb, shmangni shtimin e krip\u00ebs shtes\u00eb kur gatuani dhe ushqimit tuaj n\u00eb tryez\u00eb. N\u00eb vend t\u00eb k\u00ebsaj eksperimentoni me barishte t\u00eb fresk\u00ebta ose t\u00eb thata dhe er\u00ebza p\u00ebr arom\u00eb t\u00eb shtuar.<\/span><\/p>\n

Kufizoni konsumimin e sheqerit<\/span><\/strong><\/p>\n

OBSH rekomandon kufizimin e sheqerit. N\u00ebse d\u00ebshironi di\u00e7ka t\u00eb \u00ebmb\u00ebl, frutat e fresk\u00ebta duhet t\u00eb jen\u00eb gjithmon\u00eb p\u00ebrpar\u00ebsi. Frutat e ngrira, frutat e konservuara n\u00eb l\u00ebng dhe jo shurupin dhe frutat e thata pa sheqer t\u00eb shtuar jan\u00eb p\u00ebrpar\u00ebsi. Kur zgjidhni opsionet e \u00ebmb\u00eblsirave sigurohuni q\u00eb ato t\u00eb jen\u00eb me shum\u00eb pak sheqer dhe konsumoni shum\u00eb pak.<\/span><\/p>\n

Kufizoni konsumimin e yndyr\u00ebs<\/span><\/strong><\/p>\n

OBSH rekomandon kufizimin e konsumit total t\u00eb yndyr\u00ebs n\u00eb m\u00eb pak se 30% t\u00eb konsumit total t\u00eb energjis\u00eb, nga t\u00eb cilat jo m\u00eb shum\u00eb se 10% duhet t\u00eb vijn\u00eb nga yndyra e ngopur. P\u00ebr ta arritur k\u00ebt\u00eb, vendosni p\u00ebr metodat e gatimit q\u00eb k\u00ebrkojn\u00eb m\u00eb pak ose aspak yndyr\u00eb, t\u00eb tilla si avullimi, tiganisje ose salcat n\u00eb vend t\u00eb tiganisjes s\u00eb ushqimeve. N\u00ebse \u00ebsht\u00eb e nevojshme, p\u00ebrdorni sasi t\u00eb vogla t\u00eb vajrave t\u00eb pangopura si, vaj ulliri ose luledielli p\u00ebr t\u00eb gatuar ushqime. Preferoni ushqime q\u00eb p\u00ebrmbajn\u00eb burime t\u00eb sh\u00ebndetshme t\u00eb yndyrave t\u00eb pangopura, si\u00e7 jan\u00eb peshqit dhe arrat. P\u00ebr t\u00eb kufizuar yndyrat e ngopura, shkurtoni yndyr\u00ebn e tep\u00ebrt nga mishi dhe shpend\u00ebt dhe zgjidhni opsione pa l\u00ebkur\u00eb. Ulni ushqime t\u00eb tilla si mish t\u00eb kuq dhe t\u00eb yndyrsh\u00ebm, gjalp\u00eb dhe produkte qum\u00ebshti me yndyr\u00eb t\u00eb plot\u00eb, vaj palme, vaj kokosi.<\/span><\/p>\n

N\u00ebse etiketat e ushqimit nuk jan\u00eb t\u00eb disponueshme, shmangni ushqimet q\u00eb zakonisht p\u00ebrmbajn\u00eb yndyrna t\u00eb tilla si ushqime t\u00eb p\u00ebrpunuara dhe t\u00eb skuqura, si produktet e pjekura, p\u00ebrfshir\u00eb biskota, kore t\u00eb byrekut, pica t\u00eb ngrira, biskota, etj.<\/span><\/p>\n

Konsumoni fibra<\/span><\/strong><\/p>\n

Fibra kontribuon n\u00eb nj\u00eb sistem t\u00eb sh\u00ebndetsh\u00ebm t\u00eb tretjes dhe ofron nj\u00eb ndjenj\u00eb t\u00eb zgjatur t\u00eb ngopjes, e cila ndihmon n\u00eb parandalimin e mbingr\u00ebnies. P\u00ebr t\u00eb siguruar nj\u00eb konsum adekuat t\u00eb fibrave, synoni t\u00eb p\u00ebrfshini perime, fruta, plus dhe ushqime integrale n\u00eb t\u00eb gjitha ushqimet. Ushqimet q\u00eb kan\u00eb fibra me shumic\u00eb jan\u00eb t\u00ebrsh\u00ebra, makarona kafe dhe orizi, quinoa dhe buk\u00eb me grur\u00eb t\u00eb pap\u00ebrpunuar.<\/span><\/p>\n

Q\u00ebndroni t\u00eb hidratuar<\/span><\/strong><\/p>\n

Hidratimi i mir\u00eb \u00ebsht\u00eb thelb\u00ebsor p\u00ebr sh\u00ebndet optimal. Kurdoher\u00eb q\u00eb \u00ebsht\u00eb n\u00eb dispozicion dhe i sigurt p\u00ebr konsum, uji me \u00e7ezm\u00eb \u00ebsht\u00eb pija m\u00eb e sh\u00ebndetshme dhe m\u00eb e lir\u00eb. Gjithashtu m\u00eb i q\u00ebndrueshmi, pasi nuk prodhon mbeturina, krahasuar me ujin n\u00eb shishe. Pirja e ujit n\u00eb vend t\u00eb pijeve t\u00eb \u00ebmb\u00eblsuara me sheqer \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e thjesht\u00eb p\u00ebr t\u00eb kufizuar konsumimin e sheqerit dhe kalorive t\u00eb tep\u00ebrta. P\u00ebr t\u00eb p\u00ebrmir\u00ebsuar shijen e saj, mund t\u00eb shtohen fruta t\u00eb fresk\u00ebta ose t\u00eb ngrira si manaferrat ose feta agrumesh, si dhe kastravec ose barishte t\u00eb tilla si nenexhiku, livanda ose rozmarina.<\/span><\/p>\n

Shmangni pirjen e sasive t\u00eb m\u00ebdha t\u00eb kafes\u00eb s\u00eb fort\u00eb, \u00e7ajit t\u00eb fort\u00eb dhe sidomos pijeve joalkoolike t\u00eb kafeinuara dhe pijeve energjetike. K\u00ebto mund t\u00eb \u00e7ojn\u00eb n\u00eb dehidrim dhe mund t\u00eb ndikojn\u00eb negativisht n\u00eb modelet tuaja t\u00eb gjumit.<\/span><\/p>\n

Shmangni alkoolin ose t\u00eb pakt\u00ebn zvog\u00ebloni konsumin e tij<\/span><\/strong><\/p>\n

Alkooli nuk \u00ebsht\u00eb vet\u00ebm nj\u00eb substanc\u00eb q\u00eb ndryshon mendjen dhe prodhon var\u00ebsi, por gjithashtu dob\u00ebson sistemin imunitar. K\u00ebshtu, p\u00ebrdorimi i alkoolit dhe ve\u00e7an\u00ebrisht p\u00ebrdorimi i madh d\u00ebmton aft\u00ebsin\u00eb e trupit tuaj p\u00ebr t\u2019u p\u00ebrballur me s\u00ebmundje infektive, p\u00ebrfshir\u00eb COVID-19. Rekomandohet q\u00eb alkooli n\u00eb p\u00ebrgjith\u00ebsi t\u00eb shmanget, por ve\u00e7an\u00ebrisht n\u00eb vet\u00eb-karantin\u00eb. Si nj\u00eb substanc\u00eb psikoaktive, alkooli gjithashtu ndikon n\u00eb gjendjen tuaj mendore dhe n\u00eb vendimmarrjen dhe ju b\u00ebn m\u00eb t\u00eb preksh\u00ebm ndaj rreziqeve, si\u00e7 jan\u00eb r\u00ebnia, d\u00ebmtimet ose dhuna kur jeni n\u00eb karantin\u00eb me dik\u00eb tjet\u00ebr.<\/span><\/p>\n

Konsumimi i alkoolit dihet gjithashtu q\u00eb rrit simptomat e depresionit, ankthit, frik\u00ebs dhe panikut \u2013 simptoma q\u00eb mund t\u00eb intensifikohen gjat\u00eb izolimit dhe vet\u00eb-karantin\u00ebs. Konsumimi i alkoolit nuk \u00ebsht\u00eb nj\u00eb mekaniz\u00ebm i mir\u00eb p\u00ebrballimi, as n\u00eb nj\u00eb afat t\u00eb shkurt\u00ebr ose afatgjat\u00eb, edhe pse mund t\u00eb mendoni se kjo do t\u2019ju ndihmoj\u00eb t\u00eb p\u00ebrballeni me stresin. N\u00eb asnj\u00eb rrethan\u00eb nuk duhet t\u00eb konsumoni asnj\u00eb lloj produkti alkoolik si mas\u00eb parandaluese ose trajtuese kund\u00ebr COVID-19.<\/span><\/p>\n

Alkooli nuk \u00ebsht\u00eb nj\u00eb pjes\u00eb e nevojshme e diet\u00ebs suaj dhe nuk \u00ebsht\u00eb pjes\u00eb e nj\u00eb stili jetese t\u00eb sh\u00ebndetshme, prandaj nuk duhet t\u00eb jet\u00eb n\u00eb list\u00ebn tuaj t\u00eb blerjeve.<\/span><\/p>\n

Ushqime t\u00eb mira dhe t\u00eb p\u00ebrballueshme<\/span><\/strong><\/p>\n

M\u00eb posht\u00eb \u00ebsht\u00eb nj\u00eb p\u00ebrmbledhje e ushqimeve me vlera t\u00eb larta ushqyese, t\u00eb cilat jan\u00eb p\u00ebrgjith\u00ebsisht t\u00eb p\u00ebrballueshme, t\u00eb arritshme dhe kan\u00eb nj\u00eb jet\u00eb m\u00eb t\u00eb gjat\u00eb. Ju mund ta p\u00ebrdorni k\u00ebt\u00eb list\u00eb n\u00eb sht\u00ebpi gjat\u00eb vet\u00eb-karantin\u00ebs ose q\u00ebndrimeve m\u00eb t\u00eb gjata n\u00eb sht\u00ebpi.<\/span><\/p>\n

Fruta dhe perime t\u00eb fresk\u00ebta<\/span><\/strong><\/p>\n

OBSH rekomandon t\u00eb konsumoni minimumi 400 g (d.m.th. 5 porcione) frutash dhe perimesh n\u00eb dit\u00eb. Agrumet si portokalli, mandarinat dhe limon\u00ebt jan\u00eb zgjedhje t\u00eb mira, si dhe banane e moll\u00eb, t\u00eb cilat gjithashtu mund t\u00eb priten n\u00eb copa m\u00eb t\u00eb vogla dhe t\u00eb ngrira p\u00ebr konsum t\u00eb m\u00ebvonsh\u00ebm ose t\u00eb shtohen n\u00eb l\u00ebngje. Perimet me rr\u00ebnj\u00eb si karotat, rrepat dhe panxhari, si dhe perimet si lakra, brokoli dhe lulelakra jan\u00eb t\u00eb ushqyeshme dhe nuk prishen shpejt. Hudhra, xhenxhefili dhe qep\u00ebt jan\u00eb gjithashtu mund\u00ebsi e mir\u00eb p\u00ebr ti mbajtur n\u00eb sht\u00ebpi, pasi ato mund t\u00eb p\u00ebrdoren p\u00ebr t\u00eb shtuar arom\u00eb n\u00eb nj\u00eb shum\u00ebllojshm\u00ebri vaktesh.<\/span><\/p>\n

Fruta dhe perime t\u00eb ngrira<\/span><\/strong><\/p>\n

T\u00eb gjitha frutat e ngrira si manaferrat, ananasi dhe mango jan\u00eb opsione t\u00eb shk\u00eblqyera, pasi ato ende p\u00ebrmbajn\u00eb nivele t\u00eb larta t\u00eb fibrave dhe vitaminave dhe shpesh jan\u00eb m\u00eb pak t\u00eb shtrenjta se versionet e fresk\u00ebta. K\u00ebto fruta t\u00eb ngrira mund t\u00eb shtohen n\u00eb l\u00ebngje ose t\u00eb hahen me kos t\u00eb thjesht\u00eb.<\/span><\/p>\n

Perimet e ngrira jan\u00eb ushqyese, t\u00eb p\u00ebrgatitura shpejt dhe konsumimi i tyre mund t\u00eb ndihmoj\u00eb n\u00eb arritjen e rekomandimeve, edhe kur ushqimet e fresk\u00ebta jan\u00eb t\u00eb pakta.<\/span><\/p>\n

Fasule t\u00eb thata dhe t\u00eb konservuara<\/span><\/strong><\/p>\n

Fasulet, qiqrat, thjerr\u00ebzat dhe bishtajoret e tjera jan\u00eb burime t\u00eb shk\u00eblqyera ose proteina bimore, fibra, vitamina dhe minerale. K\u00ebto kan\u00eb nj\u00eb shum\u00ebllojshm\u00ebri p\u00ebrdorimi q\u00eb nga gjell\u00ebrat deri tek sallatat.<\/span><\/p>\n

Drith\u00ebra dhe t\u00eb tjera me baz\u00eb niseshte<\/span><\/strong><\/p>\n

Orizi dhe makaronat integrale, t\u00ebrsh\u00ebra, kuinoa dhe drith\u00ebra t\u00eb tjera t\u00eb parafinuara jan\u00eb ushqime t\u00eb shk\u00eblqyera pasi kan\u00eb jet\u00ebgjat\u00ebsi dhe mund kontribuojn\u00eb n\u00eb marrjen e fibrave.<\/span><\/p>\n

Rr\u00ebnj\u00ebt e niseshtes\u00eb si\u00e7 jan\u00eb patatet, patatet e \u00ebmbla jan\u00eb gjithashtu burime afatgjata dhe t\u00eb mira t\u00eb karbohidrateve. K\u00ebto duhet t\u00eb pjek\u00ebn n\u00eb m\u00ebnyr\u00eb ideale ose t\u00eb ziejn\u00eb n\u00eb avull.<\/span><\/p>\n

Fruta t\u00eb thata, arra dhe fara<\/span><\/strong><\/p>\n

Yndyrnat e pangopura jan\u00eb nj\u00eb mund\u00ebsi e mir\u00eb. Yndyra e tyre gjithashtu mund t\u00eb shtohet n\u00eb ushqime t\u00eb tjera, pasi nuk kan\u00eb sheqer. K\u00ebto gjenden tek arrat, bajamet, lajthit\u00eb etj. K\u00ebto artikuj kan\u00eb jet\u00ebgjat\u00ebsi.<\/span><\/p>\n

Vez\u00ebt<\/span><\/strong><\/p>\n

Vez\u00ebt jan\u00eb nj\u00eb burim i shk\u00eblqyesh\u00ebm i proteinave, ushqyese dhe jan\u00eb jasht\u00ebzakonisht t\u00eb gjithanshme. Zgjidhni t\u00eb ziera m\u00eb shum\u00eb se sa t\u00eb skuqura.<\/span><\/p>\n

Perime t\u00eb konservuara<\/span><\/strong><\/p>\n

Edhe pse perimet e fresk\u00ebta ose t\u00eb ngrira jan\u00eb zakonisht opsioni i preferuar, perimet e konservuara si k\u00ebrpudhat, spinaqi, bizelet, domatet dhe fasulet e gjelbra jan\u00eb alternativa t\u00eb mira p\u00ebr t\u00eb siguruar nj\u00eb marrje t\u00eb mjaftueshme e tyre. Mos harroni t\u00eb zgjidhni, n\u00ebse \u00ebsht\u00eb e mundur opsione me pak krip\u00eb.<\/span><\/p>\n

Peshk i konservuar<\/span><\/strong><\/p>\n

Ton i konservuar, sardelet dhe peshqit e tjer\u00eb jan\u00eb burim i mir\u00eb i proteinave dhe yndyrave t\u00eb sh\u00ebndetshme. K\u00ebto mund b\u00ebhen shtes\u00eb e sallatave, pastave ose buk\u00ebs me drith\u00ebra. N\u00ebse \u00ebsht\u00eb e mundur, zgjidhni peshk t\u00eb konservuar n\u00eb uj\u00eb sesa vaj.<\/span><\/p>\n

Qum\u00ebshti<\/span><\/strong><\/p>\n

Produktet e qum\u00ebshtit ofrojn\u00eb nj\u00eb burim t\u00eb lir\u00eb t\u00eb proteinave dhe l\u00ebnd\u00ebve ushqyese t\u00eb tjera. Zgjedhja e qum\u00ebshtit me pak yndyr\u00eb \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb p\u00ebr t\u00eb zvog\u00ebluar konsumin e yndyrave t\u00eb ngopura, duke marr\u00eb gjithashtu t\u00eb gjitha p\u00ebrfitimet e qum\u00ebshtit. Qum\u00ebshti UHT n\u00eb nj\u00eb mund\u00ebsi e mir\u00eb pasi q\u00ebndron gjat\u00eb n\u00eb raft Qum\u00ebshti pluhur \u00ebsht\u00eb nj\u00eb tjet\u00ebr mund\u00ebsi.<\/span><\/p>\n

VINI RE:<\/span> Ky artikull \u00ebsht\u00eb pron\u00eb intelektuale e Monitor.al<\/a><\/span><\/span><\/strong><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

Duke e vler\u00ebsuar stilin e jetes\u00ebs si nj\u00eb mjet t\u00eb fort\u00eb t\u00eb luft\u00ebs anti covid, Organizata Bot\u00ebrore Sh\u00ebndet\u00ebsis\u00eb (OBSH) nxori nj\u00eb udh\u00ebzues se si njer\u00ebzit duhet t\u00eb ushqehen n\u00eb dit\u00ebt e karantin\u00ebs. Njer\u00ebzit po nxitohen t\u00eb b\u00ebjn\u00eb blerje t\u00eb te tep\u00ebrta n\u00eb t\u00eb gjith\u00eb Rajonin Evropian t\u00eb OBSH-s\u00eb. \u00a0Blerjet e nisura nga paniku mund t\u00eb […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":30,"featured_media":364014,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[65],"tags":[],"class_list":["post-364013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lajme"],"gt_translate_keys":[{"key":"link","format":"url"}],"_links":{"self":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts\/364013","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/comments?post=364013"}],"version-history":[{"count":0,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts\/364013\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/media\/364014"}],"wp:attachment":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/media?parent=364013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/categories?post=364013"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/tags?post=364013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}