{"id":7882,"date":"2022-02-03T14:53:58","date_gmt":"2022-02-03T11:53:58","guid":{"rendered":"https:\/\/www.cagatay.com\/al\/?p=7882"},"modified":"2022-02-03T16:31:01","modified_gmt":"2022-02-03T13:31:01","slug":"struktura-e-kockave-dhe-kyceve-te-forta","status":"publish","type":"post","link":"https:\/\/www.cagatay.com\/al\/filozofia-jone-e-te-ushqyerit\/struktura-e-kockave-dhe-kyceve-te-forta\/","title":{"rendered":"Struktura e Kockave dhe Ky\u00e7eve t\u00eb forta"},"content":{"rendered":"[vc_row rt_row_background_width=”fullwidth” rt_row_content_width=”default” rt_row_style=”default-style” rt_row_height=”” rt_column_gaps=”” rt_row_shadows=”” rt_row_borders=”” rt_bg_effect=”classic” rt_bg_image_repeat=”repeat” rt_bg_size=”cover” rt_bg_position=”right top” rt_bg_attachment=”scroll” rt_bg_layer=”” rt_bg_video_format=”self-hosted”][vc_column rt_bg_effect=”classic” rt_bg_image_repeat=”repeat” rt_bg_size=”auto auto” rt_bg_position=”right top” rt_bg_attachment=”scroll”][vc_column_text]P\u00ebr qent\u00eb dhe macet, mungesa e st\u00ebrvitjes mund t\u00eb \u00e7oj\u00eb n\u00eb shum\u00eb probleme t\u00eb tjera sh\u00ebndet\u00ebsore, dhe k\u00ebshtu sa m\u00eb aktiv\u00eb t’i mbajm\u00eb kafsh\u00ebt tona sht\u00ebpiake, aq m\u00eb t\u00eb sh\u00ebndetshme do t\u00eb jen\u00eb ato.<\/p>\n

N\u00ebse sigurojm\u00eb q\u00eb miqt\u00eb tan\u00eb t\u00eb p\u00ebrk\u00ebdhelur t\u00eb jen\u00eb aktiv\u00eb duke u furnizuar me ushqime q\u00eb p\u00ebrmbajn\u00eb l\u00ebnd\u00ebt ushqyese t\u00eb duhura, ne mund t’u ofrojm\u00eb nj\u00eb jet\u00eb t\u00eb lumtur, t\u00eb sh\u00ebndetshme dhe t\u00eb k\u00ebndshme jo vet\u00ebm atyre, por edhe vetes si prind\u00ebr t\u00eb tyre.<\/p>\n

\"\"SKELETI<\/h3>\n

Gjat\u00eb gjith\u00eb jet\u00ebs, kockat po krijohen dhe forcohen vazhdimisht, por gjithashtu po shp\u00ebrb\u00ebhen p\u00ebr t\u00eb \u00e7liruar kalciumin dhe fosforin e ruajtur p\u00ebr q\u00ebllime t\u00eb tjera n\u00eb trup.<\/p>\n

Nivelet e duhura dietike t\u00eb kalciumit, fosforit, magnezit dhe vitamin\u00ebs D jan\u00eb ve\u00e7an\u00ebrisht thelb\u00ebsore p\u00ebr t\u00eb ruajtur formimin e kockave. Vitamina D stimulon trupin p\u00ebr t\u00eb krijuar indet kockore, nd\u00ebrsa kalciumi, fosfori dhe magnezi p\u00ebrb\u00ebjn\u00eb matric\u00ebn e fort\u00eb t\u00eb kockave. \u00cbsht\u00eb ve\u00e7an\u00ebrisht e r\u00ebnd\u00ebsishme t\u00eb arrihet raporti i sakt\u00eb i kalciumit dhe fosforit n\u00eb diet\u00eb, dhe ky raport duhet t\u00eb p\u00ebrputhet ngusht\u00eb me at\u00eb t\u00eb vet\u00eb kockave.<\/p>\n

<\/p>\n

LIGAMENTET DHE TENDONAT<\/h3>\n

Ligamentet dhe tendinat jan\u00eb inde fibroze. Ata lidhin muskujt dhe kockat s\u00eb bashku dhe ofrojn\u00eb forc\u00eb dhe fleksibilitet p\u00ebr nyjet. Nd\u00ebrsa kafsh\u00ebt tona plaken ato b\u00ebhen m\u00eb pak fleksib\u00ebl dhe m\u00eb t\u00eb brisht\u00eb, gj\u00eb q\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb tendosje dhe thyerje.<\/p>\n

Ushqyesit si vajrat zinku dhe omega-6 jan\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm p\u00ebr t\u00eb ruajtur forc\u00ebn dhe elasticitetin e k\u00ebtyre indeve t\u00eb r\u00ebnd\u00ebsishme.<\/p>\n

VITAMINA<\/h3>\n

\"\"<\/p>\n

Vitaminat luajn\u00eb nj\u00eb rol thelb\u00ebsor n\u00eb shum\u00eb funksione t\u00eb trupit, duke p\u00ebrfshir\u00eb prodhimin e energjis\u00eb, formimin e kockave, imunitetin dhe rregullimin e l\u00ebngjeve. T\u00eb gjitha jan\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr l\u00ebvizshm\u00ebri dhe l\u00ebvizje t\u00eb mir\u00eb, dhe furnizohen n\u00ebp\u00ebrmjet diet\u00ebs. Ato jan\u00eb gjithashtu thelb\u00ebsore p\u00ebr heqjen e n\u00ebnprodukteve t\u00eb mbeturinave, si acidi laktik, p\u00ebr t\u00eb mb\u00ebshtetur q\u00ebndrueshm\u00ebrin\u00eb dhe vitalitetin.<\/p>\n

Trupi mund t\u00eb ruaj\u00eb vitamina t\u00eb tretshme n\u00eb yndyr\u00eb, t\u00eb tilla si vitamina A dhe D, megjithat\u00eb, vitamina e tretshme n\u00eb uj\u00eb si tiamina (B1) dhe riboflavina (B2) duhet t\u00eb sigurohen \u00e7do dit\u00eb.<\/p>\n

\"\"<\/h3>\n

MINERALET<\/h3>\n

Mineralet si bakri dhe mangani k\u00ebrkohen n\u00eb sasi shum\u00eb t\u00eb vogla dhe jan\u00eb p\u00ebrb\u00ebr\u00ebs t\u00eb r\u00ebnd\u00ebsish\u00ebm t\u00eb enzimave t\u00eb cilat jan\u00eb thelb\u00ebsore p\u00ebr prodhimin e energjis\u00eb. Nd\u00ebrsa ato ruhen n\u00eb trup n\u00eb organe t\u00eb tilla si m\u00ebl\u00e7ia dhe veshka, nj\u00eb furnizim i rregullt dietik \u00ebsht\u00eb thelb\u00ebsor p\u00ebr t\u00eb ruajtur k\u00ebto rezerva.<\/p>\n

Mineralet e tjera, si magnezi dhe kalciumi, k\u00ebrkohen n\u00eb sasi shum\u00eb m\u00eb t\u00eb m\u00ebdha dhe jan\u00eb thelb\u00ebsore p\u00ebr ruajtjen e kockave t\u00eb forta dhe rregullimin e l\u00ebngjeve. P\u00ebrs\u00ebri, nevojitet gjithashtu nj\u00eb furnizim i mir\u00eb dietik.<\/p>\n

LEKURA<\/h3>\n

L\u00ebkura e sh\u00ebndetshme siguron mb\u00ebshtetje p\u00ebr skeletin dhe fleksibilitet p\u00ebr l\u00ebvizjen dhe shtrirjen e trupit. Nd\u00ebrsa kafsh\u00ebt tona plaken, l\u00ebkura e tyre mund t\u00eb b\u00ebhet e that\u00eb, e holl\u00eb dhe m\u00eb pak fleksib\u00ebl, gj\u00eb q\u00eb redukton l\u00ebvizshm\u00ebrin\u00eb e tyre dhe rrit rrezikun e d\u00ebmtimit dhe inflamacionit.<\/p>\n

Shkatht\u00ebsia dhe forca e tij mb\u00ebshteten n\u00eb hidratim t\u00eb mir\u00eb dhe nj\u00eb furnizim t\u00eb mir\u00eb dietik me vajra esencial\u00eb dhe minerale, si acidi linoleik dhe zinku. S\u00eb bashku me l\u00ebnd\u00eb ushqyese t\u00eb tjera, k\u00ebto kombinohen p\u00ebr t\u00eb nxitur prodhimin ose kolagjenin, keratin\u00ebn dhe sebumin, t\u00eb cilat ndihmojn\u00eb n\u00eb ruajtjen e l\u00ebkur\u00ebs s\u00eb sh\u00ebndetshme deri n\u00eb mosh\u00ebn e vjet\u00ebr.<\/p>\n

MUSKUJT<\/h3>\n

Muskujt e sh\u00ebndetsh\u00ebm jan\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm p\u00ebr aktivitetin, por ato gjithashtu ofrojn\u00eb forc\u00eb dhe mb\u00ebshtetje p\u00ebr nyjet.<\/p>\n

Fijet muskulore p\u00ebrb\u00ebhen nga zinxhir\u00eb t\u00eb gjat\u00eb aminoacidesh, t\u00eb cilat rrjedhin nga proteinat n\u00eb ushqim. Sasia dhe cil\u00ebsia e k\u00ebtyre proteinave dietike jan\u00eb jasht\u00ebzakonisht t\u00eb r\u00ebnd\u00ebsishme p\u00ebr t\u00eb siguruar q\u00eb kombinimi i duhur i aminoacideve t\u00eb jet\u00eb i disponuesh\u00ebm p\u00ebr gjenerimin e muskujve. Proteinat shtazore dhe maja p\u00ebrmbajn\u00eb kombinime aminoacide q\u00eb p\u00ebrputhen m\u00eb s\u00eb shumti me k\u00ebrkesat e trupit.<\/p>\n

Pra, nj\u00eb diet\u00eb e lart\u00eb n\u00eb k\u00ebto proteina do t\u00eb siguroj\u00eb q\u00eb zhvillimi i muskujve t\u00eb jet\u00eb i optimizuar.<\/p>\n

\"\"KY\u00c7ET E KOCKAVE<\/h3>\n

Ky\u00e7et e kockave p\u00ebrb\u00ebhen nga kocka t\u00eb mbrojtura me shtresa k\u00ebrcore t\u00eb mbyllura brenda nj\u00eb dhome t\u00eb mbushur me l\u00ebng. K\u00ebrci dhe l\u00ebngu veprojn\u00eb p\u00ebr t\u00eb lubrifikuar l\u00ebvizjen e ky\u00e7eve dhe mbrojn\u00eb kund\u00ebr g\u00ebrryerjes dhe p\u00ebrplasjes midis skajeve t\u00eb kockave. Dehidratimi mund t\u00eb b\u00ebj\u00eb q\u00eb l\u00ebngu t\u00eb reduktohet, duke \u00e7uar n\u00eb nj\u00eb rrezik t\u00eb shtuar t\u00eb f\u00ebrkimit midis kockave dhe lubrifikimit m\u00eb t\u00eb dob\u00ebt. N\u00eb t\u00eb dyja rastet, nyja do t\u00eb b\u00ebhet e ngurt\u00eb dhe e dhimbshme. Prandaj \u00ebsht\u00eb thelb\u00ebsore t\u00eb ruhet hidratimi i mir\u00eb duke siguruar shum\u00eb uj\u00eb t\u00eb past\u00ebr dhe t\u00eb fresk\u00ebt, por gjithashtu t\u00eb sigurohet sasi t\u00eb mjaftueshme dhe t\u00eb balancuara t\u00eb mineraleve dhe elektroliteve n\u00eb ushqim, si natriumi, kloruri dhe kaliumi.<\/p>\n

P\u00ebrve\u00e7 k\u00ebsaj, inflamacioni jasht\u00eb dhe brenda dhom\u00ebs s\u00eb ky\u00e7it ushtron presion shtes\u00eb n\u00eb nyje, gj\u00eb q\u00eb p\u00ebrs\u00ebri \u00e7on n\u00eb dhimbje dhe ulje t\u00eb l\u00ebvizshm\u00ebris\u00eb. Shkaqet p\u00ebrfshijn\u00eb infeksionin, pesh\u00ebn e tep\u00ebrt dhe d\u00ebmtimet, dhe t\u00eb gjitha mund t\u00eb ndihmohen nga p\u00ebrfshirja e vajrave omega-3 n\u00eb diet\u00eb, t\u00eb cilat veprojn\u00eb p\u00ebr t\u00eb reduktuar p\u00ebrgjigjen inflamatore. Vajrat e peshkut, si a\u00e7ugeja, ofrojn\u00eb burimin m\u00eb efektiv dhe m\u00eb t\u00eb koncentruar t\u00eb k\u00ebtyre vajrave esencial\u00eb.<\/p>\n

S\u00eb fundi, sh\u00ebndeti i mir\u00eb i k\u00ebrcit \u00ebsht\u00eb thelb\u00ebsor p\u00ebr t\u00eb ruajtur fleksibilitetin dhe l\u00ebvizjen. K\u00ebrci i sh\u00ebndetsh\u00ebm \u00ebsht\u00eb i but\u00eb dhe i l\u00ebmuar dhe thith \u00e7do ndikim dhe f\u00ebrkim midis kockave. Nd\u00ebrsa kafsh\u00ebt tona plaken, k\u00ebrci i tyre b\u00ebhet m\u00eb i that\u00eb, m\u00eb i holl\u00eb dhe m\u00eb pak fleksib\u00ebl, duke \u00e7uar n\u00eb rritjen e f\u00ebrkimit dhe g\u00ebrryerjes, e cila, nga ana tjet\u00ebr, krijon inflamacion. Kondicioner\u00ebt e ky\u00e7eve, t\u00eb tilla si glukozamina dhe kondroitina, nxisin prodhimin e k\u00ebrcit dhe pengojn\u00eb prishjen e tij, duke ndihmuar k\u00ebshtu n\u00eb ruajtjen e nyjeve t\u00eb zhd\u00ebrvjellta dhe fleksib\u00ebl.<\/p>\n

METABOLIZMI<\/h3>\n

Energjia gjenerohet nga metabolizmi brenda mitokondrive qelizore. K\u00ebto procese metabolike menaxhohen nga enzimat dhe vitaminat, t\u00eb cilat nxisin prodhimin e energjis\u00eb nga yndyrat dhe karbohidratet n\u00eb diet\u00eb.<\/p>\n

\"\"<\/p>\n

 <\/p>\n

Kompleksi i vitamin\u00ebs B, duke p\u00ebrfshir\u00eb tiamin\u00ebn, riboflavin\u00ebn dhe niacin\u00ebn, jan\u00eb l\u00ebnd\u00eb ushqyese ve\u00e7an\u00ebrisht t\u00eb r\u00ebnd\u00ebsishme p\u00ebr t\u00eb mbajtur nj\u00eb metaboliz\u00ebm t\u00eb sh\u00ebndetsh\u00ebm dhe, duke qen\u00eb se ato nuk mund t\u00eb ruhen n\u00eb trup, nj\u00eb furnizim i mir\u00eb dhe i p\u00ebrditsh\u00ebm dietik \u00ebsht\u00eb thelb\u00ebsor.<\/p>\n

P\u00ebrve\u00e7 k\u00ebsaj, sa m\u00eb i madh t\u00eb jet\u00eb numri i qelizave brenda trupit, aq m\u00eb shum\u00eb energji krijohet dhe nukleotidet (blloqet nd\u00ebrtuese t\u00eb ADN-s\u00eb) jan\u00eb kritike p\u00ebr shum\u00ebzimin e qelizave.<\/p>\n

K\u00ebto nukleotide gjenerohen natyrsh\u00ebm nga trupi, megjithat\u00eb, plot\u00ebsimi dietik, p\u00ebr shembull nga majaja, mund t\u00eb nxis\u00eb m\u00eb tej gjenerimin e energjis\u00eb.[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

[vc_row rt_row_background_width=”fullwidth” rt_row_content_width=”default” rt_row_style=”default-style” rt_row_height=”” rt_column_gaps=”” rt_row_shadows=”” rt_row_borders=”” rt_bg_effect=”classic” rt_bg_image_repeat=”repeat” rt_bg_size=”cover” rt_bg_position=”right top” rt_bg_attachment=”scroll” rt_bg_layer=”” rt_bg_video_format=”self-hosted”][vc_column rt_bg_effect=”classic” rt_bg_image_repeat=”repeat” rt_bg_size=”auto auto” rt_bg_position=”right top” rt_bg_attachment=”scroll”][vc_column_text]P\u00ebr qent\u00eb dhe macet, mungesa e st\u00ebrvitjes mund t\u00eb \u00e7oj\u00eb n\u00eb shum\u00eb probleme t\u00eb tjera sh\u00ebndet\u00ebsore, dhe k\u00ebshtu sa m\u00eb aktiv\u00eb t’i mbajm\u00eb kafsh\u00ebt tona sht\u00ebpiake, aq m\u00eb t\u00eb sh\u00ebndetshme do t\u00eb jen\u00eb […]<\/p>\n","protected":false},"author":2,"featured_media":4685,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[868],"tags":[871],"_links":{"self":[{"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/posts\/7882"}],"collection":[{"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/comments?post=7882"}],"version-history":[{"count":0,"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/posts\/7882\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/media\/4685"}],"wp:attachment":[{"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/media?parent=7882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/categories?post=7882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cagatay.com\/al\/wp-json\/wp\/v2\/tags?post=7882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}