Farat e shalqirit jan\u00eb t\u00eb sigurta p\u00ebr t\u2019u ngr\u00ebn\u00eb, sepse ato jan\u00eb t\u00eb pasura me l\u00ebnd\u00eb ushqyese. Ndryshe nga mitet e p\u00ebrhapura, ato nuk rriten n\u00eb stomak dhe as nuk shkaktojn\u00eb apendisit. Si farat e zeza t\u00eb pjekura, ashtu edhe farat e bardha t\u00eb papjekura jan\u00eb t\u00eb ngr\u00ebnshme, por farat e zeza ofrojn\u00eb vler\u00eb m\u00eb t\u00eb madhe ushqyese. Pjekja p\u00ebrmir\u00ebson shijen e tyre dhe tretshm\u00ebrin\u00eb. Nuk ka rreziqe sh\u00ebndet\u00ebsore q\u00eb lidhen me konsumin e rregullt t\u00eb farave t\u00eb shalqirit.<\/p>\n
Pse kemi frik\u00eb nga farat e shalqirit? Ky mit ka lindur p\u00ebr rrezikun e mbytjes s\u00eb f\u00ebmij\u00ebve t\u00eb vegj\u00ebl prej tyre. Nd\u00ebrsa shum\u00eb njer\u00ebz t\u00eb tjer\u00eb kan\u00eb d\u00ebgjuar se farat e shalqirit mund t\u00eb mbijn\u00eb n\u00eb stomak. Ky mit i transmetuar brez pas brezi, ka shtyr\u00eb miliona njer\u00ebz t\u2019i nxjerrin me ankth farat. Realiteti shkencor \u00ebsht\u00eb i thjesht\u00eb: sistemi yn\u00eb tret\u00ebs i zb\u00ebrthen plot\u00ebsisht farat duke p\u00ebrdorur acidin e stomakut, prandaj nuk ka asnj\u00eb shans q\u00eb ato t\u00eb mbijn\u00eb n\u00eb stomak. Ky besim rrjedh nga nj\u00eb keqkuptim i procesit t\u00eb tretjes dhe nj\u00eb frik\u00eb e lindur nga e panjohura.<\/p>\n
\u00c7far\u00eb thot\u00eb shkenca p\u00ebr farat e shalqirit?<\/p>\n
Farat e shalqirit nuk jan\u00eb t\u00eb d\u00ebmshme p\u00ebr organizmin, pasi ato jan\u00eb edhe nj\u00eb burim i vlefsh\u00ebm l\u00ebnd\u00ebsh ushqyese . Ato p\u00ebrmbajn\u00eb proteina t\u00eb plota me t\u00eb gjitha aminoacidet esenciale, magnez, hekur, zink dhe acide yndyrore omega-6. Farat e zeza t\u00eb pjekura p\u00ebrmbajn\u00eb 30% m\u00eb shum\u00eb proteina sesa tuli i shalqirit.<\/p>\n
Sistemi tret\u00ebs i njeriut \u00ebsht\u00eb plot\u00ebsisht i aft\u00eb t\u00eb p\u00ebrpunoj\u00eb farat e shalqirit, sepse acidi klorhidrik n\u00eb stomak (pH 1.5-3.5) zb\u00ebrthen l\u00ebkur\u00ebn e jashtme t\u00eb farave, duke i lejuar trupit t\u00eb thith\u00eb l\u00ebnd\u00ebt ushqyese pa probleme. Nuk ka prova mjek\u00ebsore q\u00eb lidhin konsumin e farave t\u00eb shalqirit me rastet e apendicitit ose bllokimit t\u00eb zorr\u00ebve tek njer\u00ebzit e sh\u00ebndetsh\u00ebm.<\/p>\n
Kur duhet t\u00eb hani fara dhe kur duhet t’i shmangni ato?<\/p>\n
Edhe pse farat e shalqirit jan\u00eb t\u00eb sigurta p\u00ebr shumic\u00ebn e njer\u00ebzve, ka disa situata kur \u00ebsht\u00eb e kujdesshme t\u00eb merren masa paraprake:<\/p>\n
P\u00ebr f\u00ebmij\u00ebt n\u00ebn 4 vje\u00e7 duhet shmangen farat e plota, sepse kan\u00eb rrezik mbytjeje.<\/p>\n
P\u00ebr t\u00eb shmangur problemet kronike t\u00eb tretjes t\u00eb farave, ato duhet t\u00eb konsumohen t\u00eb pjekura dhe n\u00eb sasi t\u00eb vogla.<\/p>\n
Njer\u00ebzit alergjik\u00eb ndaj far\u00ebrave t\u00eb shalqirit duhet ta shmangin plot\u00ebsisht konsumin e tyre.<\/p>\n
Cilat jan\u00eb 3 gabimet m\u00eb t\u00eb zakonshme ndaj konsumit t\u00eb farave t\u00eb shalqirit?<\/p>\n
1: “Farat e zeza jan\u00eb toksike.” Jo, farat e zeza jan\u00eb thjesht t\u00eb pjekura dhe me p\u00ebrqendrim m\u00eb t\u00eb lart\u00eb t\u00eb l\u00ebnd\u00ebve ushqyese. Ato nuk p\u00ebrmbajn\u00eb substanca toksike.<\/p>\n
2: “Farat shkaktojn\u00eb apendicit.” Asnj\u00eb studim mjek\u00ebsor nuk e ka v\u00ebrtetuar ndonj\u00ebher\u00eb k\u00ebt\u00eb fakt, sepse apendiciti shkaktohet nga infeksione bakteriale dhe jo nga farat e bim\u00ebve.<\/p>\n
3: “Farat nuk kan\u00eb vler\u00eb ushqyese.” P\u00ebrkundrazi, farat e shalqirit jan\u00eb nd\u00ebr burimet m\u00eb t\u00eb pasura bimore t\u00eb magnezit dhe zinkut, l\u00ebnd\u00eb ushqyese q\u00eb shpesh mungojn\u00eb n\u00eb diet\u00ebn moderne.<\/p>\n
Pjekja e tyre jo vet\u00ebm q\u00eb p\u00ebrmir\u00ebson shijen, por ajo rrit biodisponueshm\u00ebrin\u00eb e magnezit me 25%. Ky proces natyror b\u00ebn q\u00eb l\u00ebnd\u00ebt ushqyese t\u00eb p\u00ebrthithen m\u00eb leht\u00eb nga trupi i njeriut.<\/p>\n
Si konkluzion, konsumi i farave t\u00eb shalqirit, t\u00eb cilat
\njan\u00eb t\u00eb pasura me l\u00ebnd\u00eb ushqyese si proteina, magnez, hekur dhe yndyrna t\u00eb sh\u00ebndetshme, dhe nuk shkaktojn\u00eb probleme me zorr\u00ebt. Fibrate tyre p\u00ebrmir\u00ebsojn\u00eb tretjen e ushqimit .Ato mund t\u00eb hahen t\u00eb gjalla (sidomos ato t\u00eb bardhat e papjekura) ose m\u00eb mir\u00eb t\u00eb theken (ato t\u00eb zezat e pjekura) dhe t\u00eb shtohen n\u00eb kos, sallata, supa, etj.<\/p>\n
Si t\u2019i hani farat e shalqirit?<\/p>\n
1.T\u00eb pap\u00ebrpunuara, ku farat e bardha t\u00eb buta mund t\u00eb g\u00eblltiten me tulin, nd\u00ebrsa ato t\u00eb zeza, n\u00ebse nuk jan\u00eb t\u00eb pjekura, mund t\u00eb p\u00ebrtypen (n\u00ebse d\u00ebshirohet) ose t\u00eb p\u00ebshtyhen, por gjithnj\u00eb ato jan\u00eb t\u00eb tretshme.<\/p>\n
2.T\u00eb pjekura: shp\u00eblajini farat, thajini dhe piqini n\u00eb furr\u00eb (rreth 150\u00b0C p\u00ebr 15 minuta) ose n\u00eb tigan. Ato b\u00ebhen krokante dhe t\u00eb shijshme.<\/p>\n
3.T\u00eb grira : p\u00ebrziejini im\u00ebt p\u00ebr t\u2019i shtuar n\u00eb brum\u00ebra (buk\u00eb, ose n\u00eb kremra. )<\/p>\n
P\u00ebrfitimet nga konsumimi i farave t\u00eb shalqirit:<\/p>\n
Ato jan\u00eb ushqyese, sepse jan\u00eb t\u00eb pasura me proteina, magnez, hekur, zink, bak\u00ebr dhe yndyrna mono\/poli t\u00eb pangopura.
\nKonsumimi i tyre me tulin (i pasur me vitamin\u00eb C) ndihmon n\u00eb thithjen m\u00eb t\u00eb mir\u00eb t\u00eb hekurit q\u00eb p\u00ebrmbajn\u00eb farat.
\nPrebiotik\u00ebt e tyre nxisin bakteret e mira n\u00eb zorr\u00eb, duke p\u00ebrmir\u00ebsuar sh\u00ebndetin e tretjes.
\nP\u00ebrgatiti: Besnik Ismailati<\/p>\n","protected":false},"excerpt":{"rendered":"
Farat e shalqirit jan\u00eb t\u00eb sigurta p\u00ebr t\u2019u ngr\u00ebn\u00eb, sepse ato jan\u00eb t\u00eb pasura me l\u00ebnd\u00eb ushqyese. Ndryshe nga mitet e p\u00ebrhapura, ato nuk rriten n\u00eb stomak dhe as nuk shkaktojn\u00eb apendisit. Si farat e zeza t\u00eb pjekura, ashtu edhe farat e bardha t\u00eb papjekura jan\u00eb t\u00eb ngr\u00ebnshme, por farat e zeza ofrojn\u00eb vler\u00eb m\u00eb […]<\/p>\n","protected":false},"author":2,"featured_media":94523,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-94522","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-te-tjera"},"_links":{"self":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts\/94522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/comments?post=94522"}],"version-history":[{"count":2,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts\/94522\/revisions"}],"predecessor-version":[{"id":94525,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/posts\/94522\/revisions\/94525"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/media\/94523"}],"wp:attachment":[{"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/media?parent=94522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/categories?post=94522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/neutrale.al\/index.php\/wp-json\/wp\/v2\/tags?post=94522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}