{"id":14095,"date":"2026-05-21T14:11:01","date_gmt":"2026-05-21T12:11:01","guid":{"rendered":"https:\/\/ekolajmi.com\/?p=14095"},"modified":"2026-05-21T14:11:01","modified_gmt":"2026-05-21T12:11:01","slug":"molle-apo-dardhe-cili-frut-permban-me-shume-fibra-per-tretje-me-te-mire","status":"publish","type":"post","link":"https:\/\/ekolajmi.com\/index.php\/2026\/05\/21\/molle-apo-dardhe-cili-frut-permban-me-shume-fibra-per-tretje-me-te-mire\/","title":{"rendered":"Moll\u00eb apo dardh\u00eb: Cili frut p\u00ebrmban m\u00eb shum\u00eb fibra p\u00ebr tretje m\u00eb t\u00eb mir\u00eb?"},"content":{"rendered":"

Moll\u00ebt dhe dardhat jan\u00eb frutat e preferuara q\u00eb jan\u00eb t\u00eb pasura me fibra dhe l\u00ebnd\u00eb t\u00eb tjera ushqyese ky\u00e7e. Fibra \u00ebsht\u00eb jasht\u00ebzakonisht e r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin sepse nxit tretjen e rregullt, ushqen bakteret e mira t\u00eb zorr\u00ebve dhe ndihmon n\u00eb ruajtjen e niveleve t\u00eb sh\u00ebndetshme t\u00eb kolesterolit dhe pesh\u00ebs trupore, gj\u00eb q\u00eb mbron sh\u00ebndetin e zemr\u00ebs.<\/p>\n

Nd\u00ebrsa t\u00eb dy frutat jan\u00eb burime t\u00eb shk\u00eblqyera t\u00eb fibrave, nj\u00ebri prej tyre prap\u00eb del n\u00eb krye. Nj\u00eb diet\u00eb e ekuilibruar q\u00eb p\u00ebrfshin si moll\u00ebt ashtu edhe dardhat \u00ebsht\u00eb qasja m\u00eb e mir\u00eb, por n\u00ebse q\u00ebllimi juaj \u00ebsht\u00eb t\u00eb rrisni marrjen e fibrave, nj\u00ebri opsion \u00ebsht\u00eb m\u00eb i mir\u00eb se tjetri.<\/p>\n

Dardhat si nj\u00eb burim m\u00eb i pasur i fibrave<\/strong><\/p>\n

Kur b\u00ebhet fjal\u00eb p\u00ebr p\u00ebrmbajtjen e fibrave, dardhat jan\u00eb fitueset. Nj\u00eb dardh\u00eb mesatare, me pesh\u00eb rreth 140 gram\u00eb, p\u00ebrmban 4.45 gram\u00eb fibra, nd\u00ebrsa nj\u00eb moll\u00eb me t\u00eb nj\u00ebjt\u00ebn madh\u00ebsi ka duksh\u00ebm m\u00eb pak, vet\u00ebm 2.38 gram\u00eb, shkruan p\u00ebr dietologen e Health.com, Jillian Kubala.<\/p>\n

Megjithat\u00eb, konsumimi i t\u00eb dy llojeve t\u00eb frutave ndihmon n\u00eb konsumimin e fibrave t\u00eb tretshme dhe t\u00eb patretshme, dhe secili lloj ka rolin e vet unik n\u00eb trup. Fibra e tretshme tretet n\u00eb zorr\u00eb dhe formon nj\u00eb substanc\u00eb t\u00eb ngjashme me xhel q\u00eb ngadal\u00ebson tretjen.<\/p>\n

Nga ana tjet\u00ebr, fibra e patretshme p\u00ebrshpejton kalimin e ushqimit p\u00ebrmes sistemit tret\u00ebs dhe shton v\u00ebllim n\u00eb jasht\u00ebqitje. Hulumtimet konfirmojn\u00eb se dardhat p\u00ebrmbajn\u00eb rreth 23% m\u00eb shum\u00eb fibra totale dhe 46% m\u00eb shum\u00eb fibra t\u00eb patretshme sesa moll\u00ebt, duke i b\u00ebr\u00eb ato fituese t\u00eb qart\u00eb n\u00eb k\u00ebt\u00eb krahasim.<\/p>\n

P\u00ebrfitimet sh\u00ebndet\u00ebsore t\u00eb moll\u00ebve<\/strong><\/p>\n

Edhe pse kan\u00eb m\u00eb pak fibra, moll\u00ebt jan\u00eb ende shum\u00eb ushqyese. Ato jan\u00eb nj\u00eb burim i mir\u00eb i vitamin\u00ebs C, e cila \u00ebsht\u00eb thelb\u00ebsore p\u00ebr prodhimin e kolagjenit, funksionin e sistemit imunitar dhe thithjen e hekurit. Ato gjithashtu p\u00ebrmbajn\u00eb sasi m\u00eb t\u00eb vogla t\u00eb l\u00ebnd\u00ebve ushqyese t\u00eb tjera t\u00eb r\u00ebnd\u00ebsishme, si\u00e7 \u00ebsht\u00eb kaliumi, i cili \u00ebsht\u00eb i nevojsh\u00ebm p\u00ebr t\u00eb rregulluar presionin e gjakut.<\/p>\n

Moll\u00ebt jan\u00eb gjithashtu t\u00eb pasura me antioksidant\u00eb t\u00eb ndrysh\u00ebm, si\u00e7 jan\u00eb polifenolet si acidet galike, klorogjenike dhe ferulike, t\u00eb cilat mbrojn\u00eb qelizat nga d\u00ebmtimi oksidativ, transmeton Klankosova.tv.<\/p>\n

Studimet kan\u00eb treguar se konsumi i rregullt i moll\u00ebs mund t\u00eb zvog\u00ebloj\u00eb sh\u00ebnuesit inflamator\u00eb si proteina C-reaktive (CRP), t\u00eb ul\u00eb faktor\u00ebt e rrezikut t\u00eb s\u00ebmundjeve t\u00eb zemr\u00ebs si kolesteroli LDL dhe trigliceridet, dhe t\u00eb zvog\u00ebloj\u00eb rrezikun e disa kancereve, p\u00ebrfshir\u00eb kancerin e gjirit.<\/p>\n

Arsyeja q\u00ebndron n\u00eb pasurin\u00eb e komponimeve mbrojt\u00ebse, si\u00e7 jan\u00eb antioksidant\u00ebt e polifenoleve dhe fibrat, t\u00eb cilat mbrojn\u00eb sh\u00ebndetin duke zvog\u00ebluar inflamacionin dhe faktor\u00ebt e rrezikut si kolesteroli i lart\u00eb.<\/p>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Moll\u00ebt dhe dardhat jan\u00eb frutat e preferuara q\u00eb jan\u00eb t\u00eb pasura me fibra dhe l\u00ebnd\u00eb t\u00eb tjera ushqyese ky\u00e7e. Fibra \u00ebsht\u00eb jasht\u00ebzakonisht e r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin sepse nxit tretjen e rregullt, ushqen bakteret e mira t\u00eb zorr\u00ebve dhe ndihmon n\u00eb ruajtjen e niveleve t\u00eb sh\u00ebndetshme t\u00eb kolesterolit dhe pesh\u00ebs trupore, gj\u00eb q\u00eb mbron sh\u00ebndetin e […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,243,240,57,10,241],"tags":[],"class_list":["post-14095","post","type-post","status-publish","format-standard","hentry","category-aktuale","category-keshilla-shendetesore","category-lajme-shendetesi","category-lajmet","category-shendetesi","category-ushqimi-dhe-dieta"],"acf":[],"_links":{"self":[{"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/posts\/14095","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/comments?post=14095"}],"version-history":[{"count":1,"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/posts\/14095\/revisions"}],"predecessor-version":[{"id":14096,"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/posts\/14095\/revisions\/14096"}],"wp:attachment":[{"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/media?parent=14095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/categories?post=14095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ekolajmi.com\/index.php\/wp-json\/wp\/v2\/tags?post=14095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}