{"id":4429,"date":"2025-08-11T20:57:23","date_gmt":"2025-08-11T20:57:23","guid":{"rendered":"https:\/\/qelizaesthetics.com\/are-dietary-supplements-the-magic-bullet-for-overall-health\/"},"modified":"2025-08-11T20:57:23","modified_gmt":"2025-08-11T20:57:23","slug":"are-dietary-supplements-the-magic-bullet-for-overall-health","status":"publish","type":"post","link":"https:\/\/qelizaesthetics.com\/sq\/a-jane-suplementet-dietike-pilulat-magjike-per-shendetin-e-pergjithshem\/","title":{"rendered":"A jan\u00eb suplementet dietike &quot;zgjidhja magjike&quot; p\u00ebr sh\u00ebndetin e p\u00ebrgjithsh\u00ebm?"},"content":{"rendered":"<div>\n<p><span style=\"font-weight: 400;\">Shtesat dietike jan\u00eb b\u00ebr\u00eb shum\u00eb t\u00eb njohura n\u00eb mbar\u00eb bot\u00ebn. Globalisht, gjat\u00eb 40 viteve t\u00eb fundit, \u00ebsht\u00eb v\u00ebrejtur nj\u00eb rritje e p\u00ebrdorimit t\u00eb shtesave dietike nga 25% n\u00eb 70%. P\u00ebr m\u00eb tep\u00ebr, midis t\u00eb gjith\u00eb t\u00eb rriturve nga viti 2007-2008 deri n\u00eb vitin 2017-2018, p\u00ebrdorimi i shtesave dietike \u00ebsht\u00eb rritur nga 48.4% n\u00eb 56.1%. Nd\u00ebrsa shtesat dietike konsiderohen forma alternative t\u00eb mjek\u00ebsis\u00eb dhe t\u00eb ushqyerit q\u00eb p\u00ebrdoren kryesisht p\u00ebr t\u00eb plot\u00ebsuar nj\u00eb diet\u00eb t\u00eb pap\u00ebrshtatshme, p\u00ebr t\u00eb promovuar dhe ruajtur sh\u00ebndetin e p\u00ebrgjithsh\u00ebm, si dhe p\u00ebr t\u00eb parandaluar s\u00ebmundje specifike, ato n\u00eb dit\u00ebt e sotme i kan\u00eb larguar konsumator\u00ebt nga ushqimet natyrale dhe trajtimet e miratuara mjek\u00ebsisht. Ky trend i abuzimit me shtesat dietike \u00ebsht\u00eb shqet\u00ebsues p\u00ebr sh\u00ebndetin publik sepse konsumi i tyre i tep\u00ebrt, i pap\u00ebrshtatsh\u00ebm ose i pambik\u00ebqyrur mund t\u00eb \u00e7oj\u00eb potencialisht n\u00eb pasoja t\u00eb d\u00ebmshme sh\u00ebndet\u00ebsore, ve\u00e7an\u00ebrisht n\u00eb grupet vulnerab\u00ebl me gjendje fiziologjike t\u00eb d\u00ebmtuara. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Le t\u00eb fillojm\u00eb q\u00eb nga fillimi. Si p\u00ebrkufizohet nj\u00eb suplement dietik? Termi &quot;shtes\u00eb dietike&quot; u p\u00ebrshkrua nga Administrata Amerikane e Ushqimit dhe Barnave (FDA) si nj\u00eb produkt i konsumuar q\u00ebllimisht p\u00ebr t\u00eb plot\u00ebsuar diet\u00ebn p\u00ebr t\u00eb arritur nj\u00eb p\u00ebrfitim specifik sh\u00ebndet\u00ebsor dhe\/ose performanc\u00eb. Ai p\u00ebrmban nj\u00eb ose m\u00eb shum\u00eb nga p\u00ebrb\u00ebr\u00ebsit e m\u00ebposht\u00ebm dietik\u00eb ose p\u00ebrb\u00ebr\u00ebsit e tyre, qoft\u00eb m\u00eb vete ose n\u00eb ndonj\u00eb kombinim:&nbsp; <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>a) nj\u00eb vitamin\u00eb<\/strong> (si multivitamina ose vitamina individuale si vitamina D), <\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>b) nj\u00eb mineral<\/strong>l (si\u00e7 jan\u00eb kalciumi, magnezi dhe hekuri), <\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>c) nj\u00eb barishte<\/strong> (si\u00e7 \u00ebsht\u00eb ekinacea) ose bim\u00eb t\u00eb tjera bimore (si\u00e7 jan\u00eb kafeina dhe kurkumina), <\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>d) nj\u00eb aminoacid<\/strong> (si\u00e7 \u00ebsht\u00eb glutamina), <\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>e) nj\u00eb substanc\u00eb dietike p\u00ebr t\u2019u p\u00ebrdorur nga njeriu p\u00ebr t\u00eb plot\u00ebsuar diet\u00ebn duke rritur marrjen totale dietike<\/strong>, <\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>f) nj\u00eb probiotik<\/strong> ose <\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>g)<\/strong> <strong>nj\u00eb koncentrat, metabolit, p\u00ebrb\u00ebr\u00ebs, ekstrakt i \u00e7do p\u00ebrb\u00ebr\u00ebsi t\u00eb p\u00ebrshkruar m\u00eb sip\u00ebr<\/strong>.&nbsp;<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Shtesat dietike merren nga goja dhe vijn\u00eb n\u00eb shum\u00eb forma, duke p\u00ebrfshir\u00eb tableta, kapsula, xhel t\u00eb but\u00eb, kapsula xheli, pluhura, shkopinj, karamele dhe l\u00ebngje. Ushqimet funksionale q\u00eb jan\u00eb t\u00eb pasuruara me l\u00ebnd\u00eb ushqyese ose p\u00ebrb\u00ebr\u00ebs shtes\u00eb jasht\u00eb p\u00ebrb\u00ebrjes s\u00eb tyre tipike ushqyese (p.sh., t\u00eb fortifikuara me minerale dhe vitamina), si dhe ushqimet sportive p\u00ebr p\u00ebrdorim t\u00eb synuar rreth ushtrimeve, duke siguruar energji dhe l\u00ebnd\u00eb ushqyese n\u00eb nj\u00eb form\u00eb m\u00eb t\u00eb p\u00ebrshtatshme sesa ushqimet normale (p.sh., pije sportive, xhel, shkopinj), konsiderohen gjithashtu shtesa dietike. Shtesat dietike m\u00eb t\u00eb zakonshme t\u00eb p\u00ebrdorura jan\u00eb shtesat multivitamina-minerale, t\u00eb ndjekura nga vitamina D dhe acidet yndyrore omega-3.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shtesat dietike nuk jan\u00eb ila\u00e7e dhe, p\u00ebr rrjedhoj\u00eb, nuk kan\u00eb p\u00ebr q\u00ebllim trajtimin, diagnostikimin ose sh\u00ebrimin e s\u00ebmundjeve. Bazuar n\u00eb legjislacionin aktual, shtesat dietike duhet t\u00eb ken\u00eb informacion ushqyes n\u00eb form\u00ebn e nj\u00eb etikete t\u00eb Informacionit mbi Shtesat q\u00eb p\u00ebrfshin madh\u00ebsin\u00eb e porcionit, numrin e porcioneve p\u00ebr en\u00eb, nj\u00eb list\u00eb t\u00eb t\u00eb gjith\u00eb p\u00ebrb\u00ebr\u00ebsve dietik\u00eb n\u00eb produkt dhe sasin\u00eb p\u00ebr porcion t\u00eb k\u00ebtyre p\u00ebrb\u00ebr\u00ebsve. Ato gjithashtu duhet t\u00eb etiketohen n\u00eb panelin e p\u00ebrparm\u00eb si nj\u00eb shtes\u00eb dietike dhe t\u00eb japin udh\u00ebzime p\u00ebr p\u00ebrdorimin e tyre t\u00eb sigurt dhe t\u00eb p\u00ebrshtatsh\u00ebm. Akti i Ushqimit, Barnave dhe Kozmetik\u00ebs (FDCA) dhe Administrata e Ushqimit dhe Barnave (FDA), t\u00eb cilat jan\u00eb agjencit\u00eb rregullatore sipas t\u00eb cilave industria e shtesave dietike \u00ebsht\u00eb p\u00ebrgjegj\u00ebse, rishikojn\u00eb etiketat e produkteve dhe informacionet e tjera t\u00eb etiketimit p\u00ebr t\u00eb siguruar q\u00eb produktet jan\u00eb etiketuar si\u00e7 duhet dhe se ato nuk p\u00ebrfshijn\u00eb pretendime q\u00eb mund t&#039;i b\u00ebjn\u00eb produktet ila\u00e7e (p.sh., pretendime p\u00ebr t\u00eb trajtuar, diagnostikuar ose sh\u00ebruar s\u00ebmundje). Ato gjithashtu inspektojn\u00eb periodikisht objektet e prodhimit t\u00eb shtesave dietike p\u00ebr t\u00eb verifikuar q\u00eb kompanit\u00eb p\u00ebrmbushin k\u00ebrkesat p\u00ebrkat\u00ebse t\u00eb prodhimit dhe etiketimit. N\u00ebse nj\u00eb produkt gjendet i pasigurt ose nuk p\u00ebrputhet ndryshe me ligjin, k\u00ebto agjenci mund t\u00eb nd\u00ebrmarrin veprime p\u00ebr ta hequr at\u00eb nga tregu. Megjithat\u00eb, FDA nuk ka autoritetin p\u00ebr t\u00eb miratuar shtesat dietike p\u00ebr siguri dhe efektivitet. N\u00eb Shtetet e Bashkuara dhe n\u00eb shum\u00eb vende t\u00eb tjera, suplementet dietike mund t\u00eb tregtohen pa miratimin e FDA-s\u00eb dhe pa prova shkencore t\u00eb siguris\u00eb ose efikasitetit. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prandaj, p\u00ebrdorimi i zgjatur i suplementeve dietike, jo vet\u00ebm nga atlet\u00ebt, punonj\u00ebsit e palestr\u00ebs dhe bodibilder\u00ebt, por edhe nga publiku i gjer\u00eb, ka ngritur shum\u00eb pyetje serioze n\u00eb lidhje me konsensusin shkencor mbi k\u00ebrkimin mbi suplementet dietike, efektivitetin e tyre dhe \u00e7\u00ebshtjet e siguris\u00eb. Edhe pse ato mund t\u00eb kontribuojn\u00eb n\u00eb p\u00ebrmbushjen e objektivave t\u00eb rekomanduara ushqyese n\u00eb aspektin e makro-, mikronutrient\u00ebve dhe energjis\u00eb, si dhe t\u00eb p\u00ebrdoren p\u00ebr q\u00ebllime t\u00eb tjera, duke p\u00ebrfshir\u00eb p\u00ebrmir\u00ebsimin e performanc\u00ebs dhe rikuperimin e shpejt\u00eb nga l\u00ebndimet, ato gjithashtu mund t\u00eb \u00e7ojn\u00eb n\u00eb marrje t\u00eb tep\u00ebrt, duke shkaktuar toksicitete dhe probleme t\u00eb r\u00ebnda sh\u00ebndet\u00ebsore pasuese.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A mund t\u00eb din\u00eb konsumator\u00ebt se si t\u00eb shmangin marrjen e tep\u00ebrt dhe shqet\u00ebsimet e tyre pasuese sh\u00ebndet\u00ebsore? Instituti i Mjek\u00ebsis\u00eb (IOM) ka p\u00ebrcaktuar Marrjet Referuese Dietike (DRI), t\u00eb cilat p\u00ebrb\u00ebhen nga K\u00ebrkesat Mesatare t\u00eb Vler\u00ebsuara (EAR), Marrja e Mjaftueshme (AI), Marrjet e Rekomanduara Dietike (RDA) dhe Nivelet e Sip\u00ebrme t\u00eb Tolerueshme t\u00eb Marrjes (UL). K\u00ebto kategori DRI p\u00ebrcaktojn\u00eb nivelet optimale t\u00eb sigurta t\u00eb l\u00ebnd\u00ebve ushqyese q\u00eb duhet t\u00eb konsumohen p\u00ebr t\u00eb parandaluar mang\u00ebsit\u00eb dhe\/ose p\u00ebr t\u00eb shmangur efektet negative t\u00eb konsumit t\u00eb tep\u00ebrt. Plot\u00ebsimet me t\u00eb v\u00ebrtet\u00eb kan\u00eb kontribuar n\u00eb rritjen e marrjes s\u00eb l\u00ebnd\u00ebve ushqyese n\u00eb popullat\u00ebn e p\u00ebrgjithshme dhe n\u00eb zhdukjen e disa s\u00ebmundjeve t\u00eb lidhura me mang\u00ebsit\u00eb e mineraleve ose vitaminave, t\u00eb tilla si struma dhe skorbuti. Ato gjithashtu kan\u00eb ndihmuar n\u00eb uljen e p\u00ebrqindjes s\u00eb njer\u00ebzve q\u00eb konsumojn\u00eb m\u00eb pak se EAR t\u00eb l\u00ebnd\u00ebve ushqyese thelb\u00ebsore. P\u00ebr m\u00eb tep\u00ebr, shtesat dietike jan\u00eb jet\u00ebsore p\u00ebr arritjen e mjaftueshm\u00ebris\u00eb s\u00eb l\u00ebnd\u00ebve ushqyese tek t\u00eb moshuarit t\u00eb cil\u00ebt rregullisht nuk arrijn\u00eb t\u00eb p\u00ebrmbushin nivelet e rekomanduara t\u00eb shum\u00eb vitaminave dhe mineraleve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Megjithat\u00eb, shum\u00eb konsumator\u00eb e teprojn\u00eb me suplementet, duke i z\u00ebvend\u00ebsuar me nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme dhe t\u00eb ekuilibruar. Me rritjen e p\u00ebrdorimit t\u00eb suplementeve dietike dhe disponueshm\u00ebrin\u00eb e ushqimeve m\u00eb funksionale, konsumi i l\u00ebnd\u00ebve ushqyese mbi UL-n\u00eb e rekomanduar vazhdon t\u00eb rritet. Kjo ngre shqet\u00ebsime p\u00ebr sh\u00ebndetin publik, pasi disa studime t\u00eb m\u00ebdha klinike kan\u00eb treguar rritje t\u00eb incidenc\u00ebs s\u00eb s\u00ebmundjeve dhe vdekshm\u00ebris\u00eb me rritjen e p\u00ebrdorimit t\u00eb suplementeve. P\u00ebr shembull, marrja e tep\u00ebrt e kalciumit \u00ebsht\u00eb lidhur me nj\u00eb shkall\u00eb m\u00eb t\u00eb lart\u00eb t\u00eb frakturave t\u00eb legenit tek grat\u00eb e moshuara, nj\u00eb rritje t\u00eb... <\/span><span style=\"font-weight: 400;\">incidenc\u00ebn e kancerit t\u00eb prostat\u00ebs tek burrat dhe nj\u00eb rrezik n\u00eb rritje t\u00eb infarktit t\u00eb miokardit. P\u00ebr m\u00eb tep\u00ebr, marrja m\u00eb e lart\u00eb e folatit total \u00ebsht\u00eb lidhur me rritjen e incidenc\u00ebs s\u00eb disa llojeve t\u00eb kancerit dhe vdekshm\u00ebri m\u00eb t\u00eb lart\u00eb. Rezultatet m\u00eb t\u00eb forta kan\u00eb t\u00eb b\u00ebjn\u00eb me vitaminat antioksiduese A dhe E t\u00eb tretshme n\u00eb yndyr\u00eb, plot\u00ebsimi i t\u00eb cilave rriti incidenc\u00ebn e kancerit t\u00eb mushk\u00ebrive dhe rrezikun e p\u00ebrgjithsh\u00ebm t\u00eb vdekshm\u00ebris\u00eb. Rezultatet e hulumtimit n\u00eb lidhje me plot\u00ebsimin e acidit dhe kancerin transferohen tek t\u00eb gjith\u00eb pacient\u00ebt me kancer, t\u00eb cil\u00ebt duhet t\u00eb paralajm\u00ebrohen t\u00eb shmangin n\u00eb \u00e7do rast disa shtesa ushqyese p\u00ebr shkak t\u00eb nd\u00ebrhyrjes s\u00eb mundshme me terapin\u00eb.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Duke ndjekur trendin e suplementeve t\u00eb tjera dietike, p\u00ebrdorimi i suplementeve dietike p\u00ebr humbje peshe \u00ebsht\u00eb rritur ndjesh\u00ebm gjat\u00eb nj\u00ebzet viteve t\u00eb fundit. Njer\u00ebzit n\u00eb p\u00ebrgjith\u00ebsi e gjejn\u00eb modifikimin e diet\u00ebs m\u00eb pak t\u00eb k\u00ebrkuar sesa ushtrimet e rregullta, ve\u00e7an\u00ebrisht n\u00ebse ky modifikim plot\u00ebson nevoj\u00ebn e zakonshme p\u00ebr nj\u00eb &quot;zgjidhje magjike&quot;, q\u00eb \u00ebsht\u00eb thjesht marrja e nj\u00eb suplementi dietik p\u00ebr humbje peshe. Prodhuesit e suplementeve dietike p\u00ebr humbje peshe kan\u00eb tendenc\u00eb t\u00eb premtojn\u00eb humbje t\u00eb shpejt\u00eb, t\u00eb leht\u00eb dhe t\u00eb sigurt t\u00eb pesh\u00ebs, pretendime q\u00eb jan\u00eb t\u00eb p\u00ebrshtatshme p\u00ebr individ\u00ebt mbipesh\u00eb dhe obez\u00eb q\u00eb d\u00ebshirojn\u00eb me d\u00ebshp\u00ebrim t\u00eb humbin pesh\u00eb. Mekanizmat e postuluar t\u00eb efekteve t\u00eb tilla t\u00eb suplementeve dietike p\u00ebrfshijn\u00eb: rritjen e shpenzimit t\u00eb energjis\u00eb, rritjen e ngopjes, rritjen e oksidimit t\u00eb yndyr\u00ebs dhe humbjen e yndyr\u00ebs, si dhe uljen e p\u00ebrthithjes s\u00eb yndyr\u00ebs dietike. Megjithat\u00eb, shumica e k\u00ebtyre suplementeve nuk i jan\u00eb n\u00ebnshtruar nj\u00eb ekzaminimi rigoroz para se t\u00eb licencohen; prandaj, siguria e tyre, p\u00ebr sa i p\u00ebrket efekteve an\u00ebsore negative dhe nd\u00ebrveprimeve me ila\u00e7et, ende nuk \u00ebsht\u00eb trajtuar mjaftuesh\u00ebm dhe \u00ebsht\u00eb n\u00ebn-raportuar.&nbsp;<\/span><\/p>\n<h2><strong>M\u00eb posht\u00eb, paraqiten disa nga suplementet m\u00eb t\u00eb njohura dietike p\u00ebr humbje peshe dhe efektet e tyre:<\/strong><\/h2>\n<h3><b>\u03b2-glukane<\/b><\/h3>\n<p><b><\/b><span style=\"font-weight: 400;\">Ato jan\u00eb fibra natyrale t\u00eb tretshme q\u00eb mund t\u00eb rrisin ndjesin\u00eb e ngopjes duke zgjatur koh\u00ebn totale t\u00eb tranzitit gastrointestinal. Jan\u00eb raportuar gjithashtu efekte n\u00eb uljen e kolesterolit dhe glukoz\u00ebs. Megjithat\u00eb, nuk \u00ebsht\u00eb demonstruar ndonj\u00eb ndikim i r\u00ebnd\u00ebsish\u00ebm n\u00eb humbjen e pesh\u00ebs. Efektet an\u00ebsore t\u00eb raportuara jan\u00eb t\u00eb ngjashme me ato t\u00eb fibrave t\u00eb tjera t\u00eb tretshme n\u00eb uj\u00eb, t\u00eb fermentueshme dhe p\u00ebrfshijn\u00eb shqet\u00ebsime abdominale, fryrje, diarre dhe gazra.&nbsp;<\/span><\/p>\n<h3><b>Kafeina<\/b><\/h3>\n<p><b><\/b><span style=\"font-weight: 400;\">Konsumi m\u00eb i lart\u00eb i kafes\u00eb shoq\u00ebrohet me nj\u00eb rrezik t\u00eb ul\u00ebt t\u00eb obezitetit, sindrom\u00ebs metabolike dhe diabetit t\u00eb tipit 2. Mekanizmi i saj i propozuar i veprimit \u00ebsht\u00eb se ajo shtyp oreksin dhe p\u00ebrshpejton metabolizmin, duke nxitur nj\u00eb gjendje metabolike q\u00eb djeg dhjamin. Megjithat\u00eb, nevojiten k\u00ebrkime t\u00eb m\u00ebtejshme p\u00ebr t\u00eb konfirmuar k\u00ebto gjetje. FDA dhe Autoriteti Evropian i Siguris\u00eb Ushqimore (EFSA) rekomandojn\u00eb nj\u00eb limit t\u00eb kafein\u00ebs p\u00ebr t\u00eb rriturit midis 400-500 mg\/dit\u00eb. Efektet e mundshme an\u00ebsore p\u00ebrfshijn\u00eb t\u00eb p\u00ebrziera, t\u00eb vjella dhe takikardi. Gjithashtu mund t\u00eb ket\u00eb nd\u00ebrveprime t\u00eb mundshme t\u00eb barnave me antiaritmik\u00eb, bronkodilatator\u00eb dhe ilaqet kund\u00ebr depresionit.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Kapsaicina<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">\u00cbsht\u00eb p\u00ebrb\u00ebr\u00ebsi kryesor aktiv n\u00eb specat djeg\u00ebs. \u00cbsht\u00eb treguar se shkakton termogjenez\u00ebn, shtyp oreksin dhe rrit ngopjen, t\u00eb gjitha efekte q\u00eb rezultojn\u00eb n\u00eb uljen e marrjes totale t\u00eb energjis\u00eb dhe, si rrjedhoj\u00eb, n\u00eb humbje peshe. Efektet an\u00ebsore mund t\u00eb jen\u00eb shqet\u00ebsimi gastrointestinal, djersitja, skuqja dhe rinorrea. Komponimet e kapsaicin\u00ebs mund t\u00eb nd\u00ebrhyjn\u00eb n\u00eb ila\u00e7et antihipertensive, antidiabetike, antilipidemike dhe antikoagulante.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Karnitin\u00eb<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">\u00cbsht\u00eb nj\u00eb kofaktor thelb\u00ebsor n\u00eb metabolizmin e acideve yndyrore. Studimet kan\u00eb treguar se suplementimi me 1.8-4 g\/dit\u00eb \u00e7oi n\u00eb humbje peshe duksh\u00ebm m\u00eb t\u00eb lart\u00eb krahasuar me placebo. Megjithat\u00eb, efekti i suplementimit me karnitin\u00eb zvog\u00eblohet ndjesh\u00ebm me kalimin e koh\u00ebs. Efektet an\u00ebsore si dob\u00ebsia muskulore dhe krizat jan\u00eb t\u00eb rralla dhe shoq\u00ebrohen kryesisht me doza mbi 4 g\/dit\u00eb.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Acidi linoleik i konjuguar (CLA)<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">\u00cbsht\u00eb nj\u00eb derivat natyral i acidit yndyror omega-6 i acidit linoleik q\u00eb gjendet zakonisht n\u00eb produktet e qum\u00ebshtit dhe t\u00eb mishit. Ai fuqizon lipoliz\u00ebn dhe mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb ndjeshm\u00ebrin\u00eb ndaj insulin\u00ebs n\u00eb muskujt skeletor\u00eb. Provat tregojn\u00eb nj\u00eb ndryshim t\u00eb vog\u00ebl n\u00eb humbjen e yndyr\u00ebs me suplementimin afatgjat\u00eb t\u00eb CLA-s\u00eb tek individ\u00ebt mbipesh\u00eb dhe obez\u00eb kundrejt placebos (-1.33 kg). CLA duket se \u00ebsht\u00eb e sigurt. Jan\u00eb raportuar pak efekte an\u00ebsore, t\u00eb tilla si shqet\u00ebsim dhe dhimbje abdominale, kapsll\u00ebk, diarre, t\u00eb p\u00ebrziera, t\u00eb vjella dhe dispepsi.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nj\u00eb diet\u00eb e sh\u00ebndetshme dhe aktiviteti fizik mbeten nd\u00ebrhyrja e linj\u00ebs s\u00eb par\u00eb p\u00ebr humbjen e pesh\u00ebs, nd\u00ebrsa suplementet dietike p\u00ebr humbje peshe duhet t\u00eb konsiderohen si ndihm\u00ebse. Shum\u00eb nga p\u00ebrb\u00ebr\u00ebsit e tyre mbeten t\u00eb panjohur, t\u00eb pakarakterizuar ose t\u00eb patestuar n\u00eb m\u00ebnyr\u00eb adekuate n\u00eb kombinim me nj\u00ebri-tjetrin. Duke pasur parasysh munges\u00ebn e provave t\u00eb qarta shkencore p\u00ebr efikasitetin dhe sigurin\u00eb e tyre, konsumator\u00ebt e zakonsh\u00ebm duhet s\u00eb pari t\u00eb flasin me profesionistin e tyre t\u00eb kujdesit sh\u00ebndet\u00ebsor. Sidoqoft\u00eb, individ\u00ebt nuk duhet t\u00eb z\u00ebvend\u00ebsojn\u00eb nj\u00eb suplement dietik me nj\u00eb ila\u00e7 me recet\u00eb ose shum\u00ebllojshm\u00ebrin\u00eb e ushqimeve thelb\u00ebsore p\u00ebr nj\u00eb diet\u00eb t\u00eb sh\u00ebndetshme.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shum\u00eb atlet\u00eb i kushtojn\u00eb shum\u00eb r\u00ebnd\u00ebsi p\u00ebrdorimit t\u00eb suplementeve dietike q\u00eb rrisin performanc\u00ebn. Megjithat\u00eb, vet\u00ebm disa prej tyre aktualisht kan\u00eb nj\u00eb nivel t\u00eb mjaftuesh\u00ebm provash shkencore q\u00eb sugjerojn\u00eb se p\u00ebrmir\u00ebsimet margjinale t\u00eb performanc\u00ebs mund t\u00eb jen\u00eb t\u00eb mundshme. K\u00ebto p\u00ebrfshijn\u00eb kafein\u00ebn, kreatin\u00ebn monohidrat, beta-hidroksi beta-metilbutiratin, nitratet dhe ndoshta beta-alanin\u00ebn.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Kafeina<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Kafeina \u00ebsht\u00eb nj\u00eb stimulues me p\u00ebrfitime t\u00eb mir\u00eb-p\u00ebrcaktuara p\u00ebr performanc\u00ebn atletike n\u00eb sportet e bazuara n\u00eb q\u00ebndrueshm\u00ebri, si dhe n\u00eb detyrat afatshkurtra dhe\/ose t\u00eb p\u00ebrs\u00ebritura t\u00eb sprintit. Sa i p\u00ebrket performanc\u00ebs s\u00eb q\u00ebndrueshm\u00ebris\u00eb, kafeina \u00ebsht\u00eb propozuar t\u00eb nxis\u00eb oksidimin e yndyrnave dhe t\u00eb pengoj\u00eb oksidimin e karbohidrateve n\u00eb muskujt skeletor\u00eb dhe m\u00ebl\u00e7in\u00eb, duke p\u00ebrmir\u00ebsuar k\u00ebshtu kapacitetin e q\u00ebndrueshm\u00ebris\u00eb dhe koh\u00ebn e ushtrimit deri n\u00eb lodhje n\u00eb aktivitetet e provave kohore t\u00eb bazuara n\u00eb q\u00ebndrueshm\u00ebri me koh\u00ebzgjatje t\u00eb ndryshme (5-150 minuta) n\u00eb modalitete t\u00eb shumta ushtrimi (p.sh., \u00e7ikliz\u00ebm, vrapim, kanotazh, etj.). Ajo gjithashtu mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb vigjilenc\u00ebn dhe gatishm\u00ebrin\u00eb, si dhe t\u00eb zvog\u00ebloj\u00eb perceptimin e sforcimit gjat\u00eb ushtrimit. K\u00ebto efekte arrihen p\u00ebrmes nj\u00eb doze t\u00eb moderuar prej 3-6 mg\/kg 30-90 minuta para ushtrimit n\u00eb form\u00ebn e kafein\u00ebs anhidrike (p.sh., n\u00eb form\u00eb pilule ose pluhuri). Dozat m\u00eb t\u00eb larta t\u00eb kafein\u00ebs prej 9 mg\/kg nuk e rrisin m\u00eb tej performanc\u00ebn dhe mund t\u00eb rezultojn\u00eb n\u00eb efekte an\u00ebsore t\u00eb pad\u00ebshirueshme, duke p\u00ebrfshir\u00eb shqet\u00ebsime gastrointestinale, nervoziz\u00ebm, konfuzion, shqet\u00ebsim dhe gjum\u00eb t\u00eb shqet\u00ebsuar. Anasjelltas, doza m\u00eb t\u00eb ul\u00ebta t\u00eb kafein\u00ebs (\u22643 mg\/kg) mund t\u00eb jen\u00eb ende ergogjene, me kusht q\u00eb ato t\u00eb kombinohen me nj\u00eb burim karbohidratesh.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Kreatin\u00eb monohidrat<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Kreatina \u00ebsht\u00eb nj\u00eb aminoacid q\u00eb gjendet natyrsh\u00ebm n\u00eb qelizat muskulore dhe t\u00eb trurit t\u00eb njeriut dhe \u00ebsht\u00eb suplementi dietik m\u00eb i studiuar p\u00ebr p\u00ebrmir\u00ebsimin e performanc\u00ebs. Ngarkesa me kreatin\u00eb mund t\u00eb rris\u00eb ndjesh\u00ebm performanc\u00ebn sportive, duke p\u00ebrfshir\u00eb periudha t\u00eb vetme dhe t\u00eb p\u00ebrs\u00ebritura t\u00eb ushtrimeve me intensitet t\u00eb lart\u00eb q\u00eb zgjasin m\u00eb pak se 150 sekonda. Efektet e saj m\u00eb t\u00eb theksuara jan\u00eb t\u00eb dukshme gjat\u00eb periudhave q\u00eb zgjasin m\u00eb pak se 30 sekonda. Gjithashtu mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb rezultatet e programeve afatgjata t\u00eb rezistenc\u00ebs dhe intervaleve, duke \u00e7uar n\u00eb fitime m\u00eb t\u00eb m\u00ebdha n\u00eb mas\u00ebn muskulore, pra hipertrofi muskulore, forc\u00eb dhe fuqi. P\u00ebrve\u00e7 efekteve t\u00eb mir\u00ebp\u00ebrcaktuara t\u00eb p\u00ebrmir\u00ebsimit t\u00eb performanc\u00ebs, kreatina monohidrat gjithashtu nxit rikuperimin e muskujve nga ushtrimet intensive, rrit p\u00ebrshtatjet muskulore ndaj ushtrimeve intensive, zbut dhimbjen muskulore me fillim t\u00eb vonuar (DOMS) pas ushtrimeve dhe zvog\u00eblon inflamacionin dhe d\u00ebmtimin e muskujve pas ushtrimeve. Protokolli p\u00ebr ngarkimin me kreatin\u00eb p\u00ebrfshin nj\u00eb faz\u00eb ngarkimi me ~20 g\/dit\u00eb t\u00eb ndar\u00eb n\u00eb kat\u00ebr doza t\u00eb barabarta ditore p\u00ebr 5-7 dit\u00eb dhe nj\u00eb faz\u00eb mir\u00ebmbajtjeje me 3-5 g\/dit\u00eb si nj\u00eb doz\u00eb e vetme p\u00ebr koh\u00ebzgjatjen e periudh\u00ebs s\u00eb plot\u00ebsimit. Nuk v\u00ebrehen efekte negative sh\u00ebndet\u00ebsore me p\u00ebrdorim afatgjat\u00eb (deri n\u00eb kat\u00ebr vjet) kur ndiqen protokollet e duhura t\u00eb ngarkimit.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Beta-hidroksi beta-metilbutirat (HMB)<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">\u00cbsht\u00eb metaboliti i aminoacidit leucin\u00eb. Tregtohet si nj\u00eb suplement antikatabolik q\u00eb zvog\u00eblon zb\u00ebrthimin e proteinave dhe rrit sintez\u00ebn e tyre. Megjithat\u00eb, fitimet anabolike n\u00eb forc\u00eb, fuqi dhe mas\u00eb muskulore, si dhe zvog\u00eblimi i d\u00ebmtimit t\u00eb muskujve, jan\u00eb t\u00eb dyshimta. \u00cbsht\u00eb demonstruar se nj\u00eb individ fizikisht aktiv q\u00eb i p\u00ebrmbahet rekomandimeve aktuale t\u00eb proteinave (1.4-2.0 g\/kg\/d) nuk ka gjasa t\u00eb ket\u00eb ndonj\u00eb p\u00ebrfitim shtes\u00eb nga suplementimi me HMB. Nga ana tjet\u00ebr, HMB mund t\u00eb jet\u00eb m\u00eb i dobish\u00ebm n\u00eb rehabilitim ku mund t\u00eb ket\u00eb periudha t\u00eb pasivitetit ekstrem, pasi studimet kan\u00eb treguar ruajtje m\u00eb t\u00eb mir\u00eb t\u00eb mas\u00ebs muskulore tek t\u00eb rriturit e moshuar q\u00eb marrin rreth 3 g\/dit\u00eb (doza e rekomanduar) t\u00eb HMB gjat\u00eb dhjet\u00eb dit\u00ebve pushim t\u00eb plot\u00eb n\u00eb shtrat. Prandaj, ndryshe nga kreatina monohidrat, HMB nuk mund t&#039;u rekomandohet me siguri atlet\u00ebve, HMB nuk mund t\u00eb rekomandohet n\u00eb k\u00ebt\u00eb koh\u00eb, pasi nevojiten m\u00eb shum\u00eb k\u00ebrkime. <\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Nitratet<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">\u00cbsht\u00eb nj\u00eb suplement popullor q\u00eb hetohet zakonisht p\u00ebr p\u00ebrfitimet n\u00eb ushtrimet e zgjatura submaksimale dhe p\u00ebrpjekjet me intensitet t\u00eb lart\u00eb, me nd\u00ebrprerje dhe koh\u00ebzgjatje t\u00eb shkurt\u00ebr, q\u00eb gjenden natyrsh\u00ebm n\u00eb sasi t\u00eb larta n\u00eb panxhar dhe l\u00ebng panxhari. Ai rrit performanc\u00ebn n\u00eb ushtrime. Shtesat e nitrateve jan\u00eb shoq\u00ebruar me p\u00ebrmir\u00ebsime n\u00eb koh\u00ebn e ushtrimit deri n\u00eb lodhje, si dhe p\u00ebrmir\u00ebsime n\u00eb ushtrimet sportive me intensitet t\u00eb lart\u00eb, me nd\u00ebrprerje, prej 12-40 minutash. P\u00ebrfitime t\u00eb tilla n\u00eb performanc\u00eb shihen p\u00ebrgjith\u00ebsisht brenda 2-3 or\u00ebve pas nj\u00eb doze prej 310-521 mg dhe i atribuohen kryesisht performanc\u00ebs s\u00eb p\u00ebrmir\u00ebsuar kardiorespiratore n\u00eb pragun anaerob dhe VO2max. Periudhat e zgjatura t\u00eb marrjes (&gt; tre dit\u00eb) gjithashtu duken t\u00eb dobishme p\u00ebr performanc\u00ebn. Ato mund t\u00eb jen\u00eb nj\u00eb strategji alternative p\u00ebr atlet\u00ebt e st\u00ebrvitur mir\u00eb, ku p\u00ebrfitimet n\u00eb performanc\u00eb nga shtesat akute t\u00eb nitrateve duket se jan\u00eb m\u00eb t\u00eb v\u00ebshtira p\u00ebr t&#039;u arritur. Provat jan\u00eb t\u00eb dyfishta p\u00ebr \u00e7do p\u00ebrfitim nga ushtrimet q\u00eb zgjasin m\u00eb pak se 12 minuta. Efektet an\u00ebsore kryesore kan\u00eb t\u00eb b\u00ebjn\u00eb me problemet gastrointestinale. Prandaj, atlet\u00ebt duhet t\u00eb provojn\u00eb shtesat e nitrateve n\u00eb st\u00ebrvitje para se ta p\u00ebrdorin at\u00eb n\u00eb gara. Megjithat\u00eb, studimet jan\u00eb t\u00eb p\u00ebrziera dhe mund t&#039;u sjellin dobi kryesisht atlet\u00ebve rekreativ\u00eb.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Beta-alanin\u00eb<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">\u00cbsht\u00eb nj\u00eb aminoacid i studiuar p\u00ebr efektet e tij t\u00eb mundshme t\u00eb dobishme n\u00eb performanc\u00ebn e q\u00ebndrueshme t\u00eb ushtrimeve me intensitet t\u00eb lart\u00eb. Konsumi ditor prej ~ 65 mg\/kg, i marr\u00eb n\u00ebp\u00ebrmjet nj\u00eb regjimi me doza t\u00eb ndara (dometh\u00ebn\u00eb, 0.8-1.6 g \u00e7do 3-4 or\u00eb) gjat\u00eb nj\u00eb periudhe kohore prej 10-12 jav\u00ebsh \u00e7oi n\u00eb p\u00ebrfitime t\u00eb vogla (~ 0.2-3%) por potencialisht dometh\u00ebn\u00ebse n\u00eb performanc\u00eb gjat\u00eb detyrave t\u00eb vazhdueshme dhe me nd\u00ebrprerje t\u00eb ushtrimeve me koh\u00ebzgjatje nga 30 deri n\u00eb 10 minuta. Efektiviteti i tij duket m\u00eb i v\u00ebshtir\u00eb p\u00ebr t&#039;u arritur tek atlet\u00ebt e st\u00ebrvitur mir\u00eb. Sidoqoft\u00eb, ekziston nevoja p\u00ebr hetime t\u00eb m\u00ebtejshme p\u00ebr t\u00eb p\u00ebrcaktuar efikasitetin e tij n\u00eb situata t\u00eb ndryshme specifike p\u00ebr sportin. Efektet an\u00ebsore t\u00eb mundshme negative p\u00ebrfshijn\u00eb skuqje t\u00eb l\u00ebkur\u00ebs dhe\/ose parestezi kalimtare.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ekzistojn\u00eb gjithashtu studime q\u00eb tregojn\u00eb se disa shtesa dietike mund t\u00eb jen\u00eb t\u00eb vlefshme n\u00eb p\u00ebrmir\u00ebsimin e p\u00ebrshtatjeve muskulore ndaj ushtrimeve, uljen e sindrom\u00ebs s\u00eb menstruacioneve t\u00eb muskujve (DOMS), uljen e problemeve gastrointestinale, p\u00ebrmir\u00ebsimin e rikuperimit nga l\u00ebndimet dhe zbutjen e ashp\u00ebrsis\u00eb s\u00eb l\u00ebndimeve. K\u00ebto efekte nuk jan\u00eb ergogjene, por mund t\u00eb ndikojn\u00eb n\u00eb sh\u00ebndetin qelizor dhe t\u00eb indeve, rezistenc\u00ebn ndaj st\u00ebrvitjes dhe riparimin e muskujve n\u00eb m\u00ebnyr\u00eb q\u00eb atlet\u00ebt t\u00eb mund t\u00eb st\u00ebrviten dhe\/ose t\u00eb konkurrojn\u00eb n\u00eb m\u00ebnyr\u00eb m\u00eb efikase me m\u00eb pak ose pa pengesa n\u00eb performanc\u00eb. K\u00ebto shtesa p\u00ebrfshijn\u00eb antioksidant\u00eb, acide yndyrore omega-3, vitamin\u00eb D, probiotik\u00eb dhe shtesa anti-inflamatore, t\u00eb tilla si kurkumina.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Antioksidant\u00eb<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Nd\u00ebrsa nj\u00eb diet\u00eb e sh\u00ebndetshme p\u00ebr atlet\u00ebt duhet t\u00eb p\u00ebrfshij\u00eb natyrsh\u00ebm nj\u00eb shum\u00ebllojshm\u00ebri antioksidant\u00ebsh, doza jasht\u00ebzakonisht t\u00eb larta nga suplementet mund t\u00eb d\u00ebmtojn\u00eb ose parandalojn\u00eb p\u00ebrshtatjet n\u00eb st\u00ebrvitje tek atlet\u00ebt e q\u00ebndrueshm\u00ebris\u00eb dhe nuk rekomandohen. Vet\u00ebm kur nj\u00eb atlet i q\u00ebndrueshm\u00ebris\u00eb ka arritur kulmin n\u00eb st\u00ebrvitje dhe q\u00ebllimi i tij kryesor \u00ebsht\u00eb rikuperimi n\u00eb koh\u00eb, nj\u00eb suplement q\u00eb p\u00ebrmban antioksidant\u00eb t\u00eb ndrysh\u00ebm si vitaminat C dhe E, beta-karoteni, seleni dhe glutationi mund t\u00eb ndihmoj\u00eb n\u00eb p\u00ebrshpejtimin e rikuperimit. Sidoqoft\u00eb, atlet\u00ebve u rekomandohet t\u00eb marrin suplemente antioksidante para st\u00ebrvitjes vet\u00ebm n\u00ebse rikuperimi \u00ebsht\u00eb i nevojsh\u00ebm brenda 24 or\u00ebve.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Acidet yndyrore t\u00eb pangopura Omega-3<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Ato jan\u00eb acide yndyrore esenciale q\u00eb konsumohen n\u00eb diet\u00eb, kryesisht p\u00ebrmes ushqimeve t\u00eb tilla si peshku i yndyrsh\u00ebm (p.sh., sardelet, salmoni, skumbri) dhe vajrat e peshkut. Shtesat e tyre mund t\u00eb rrisin sintez\u00ebn e proteinave muskulore (MPS), t\u00eb \u00e7ojn\u00eb n\u00eb p\u00ebrmir\u00ebsime njoh\u00ebse dhe gjithashtu kan\u00eb veti anti-inflamatore, t\u00eb cilat mund t\u00eb luajn\u00eb nj\u00eb rol n\u00eb rikuperimin nga ushtrimet intensive. Shqet\u00ebsimet n\u00eb lidhje me shtesat e vajit t\u00eb peshkut p\u00ebrfshijn\u00eb ndot\u00ebsit e metaleve t\u00eb r\u00ebnda, gjakderdhjen, problemet e tretjes dhe rritjen e kolesterolit LDL. P\u00ebr m\u00eb tep\u00ebr, nuk ka t\u00eb dh\u00ebna t\u00eb mjaftueshme q\u00eb tregojn\u00eb se atlet\u00ebt duhet t\u00eb ndjekin shtesat n\u00eb vend q\u00eb t\u00eb ken\u00eb peshk t\u00eb yndyrsh\u00ebm n\u00eb diet\u00ebn e tyre si burim t\u00eb omega-3. Prandaj, nj\u00eb rekomandim p\u00ebr konsum t\u00eb shpesht\u00eb t\u00eb peshkut t\u00eb yndyrsh\u00ebm, duke p\u00ebrfshir\u00eb rritjen e marrjes dietike t\u00eb acideve yndyrore omega-3, proteinave, vitaminave dhe mineraleve, mund t\u00eb jet\u00eb m\u00eb i p\u00ebrshtatsh\u00ebm p\u00ebr atlet\u00ebt sesa p\u00ebr shtesat e vajit t\u00eb peshkut.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Vitamina D<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Mungesa ose mungesa e vitamin\u00ebs D \u00ebsht\u00eb e p\u00ebrhapur gjer\u00ebsisht, dhe p\u00ebrfitimet e suplementeve ka t\u00eb ngjar\u00eb t\u00eb p\u00ebrmir\u00ebsojn\u00eb disa aspekte t\u00eb funksionit t\u00eb muskujve dhe t\u00eb rrisin p\u00ebrshtatjet e st\u00ebrvitjes ndaj ushtrimeve intensive. Megjithat\u00eb, n\u00ebse suplementet e vitamin\u00ebs D jan\u00eb t\u00eb nevojshme p\u00ebr k\u00ebto efekte t\u00eb dobishme, ka t\u00eb ngjar\u00eb t\u00eb varet nga gjendja e vitamin\u00ebs D t\u00eb atlet\u00ebve n\u00eb fillim t\u00eb suplementeve. Prandaj, \u00ebsht\u00eb e kujdesshme q\u00eb s\u00eb pari t\u00eb identifikohen mang\u00ebsit\u00eb p\u00ebrmes analizave t\u00eb gjakut, t\u00eb konsultoheni me nj\u00eb mjek dhe s\u00eb fundmi t\u00eb merrni suplemente sipas nevoj\u00ebs. Doza t\u00eb larta pa dallim t\u00eb vitamin\u00ebs D p\u00ebr atlet\u00ebt nuk k\u00ebshillohen.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Probiotik\u00ebt<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Ato gjenden n\u00eb ushqime t\u00eb fermentuara, t\u00eb tilla si kosi, kefiri, buka me maja etj., ose n\u00eb suplemente dhe jan\u00eb mikroorganizma t\u00eb gjall\u00eb q\u00eb synojn\u00eb t\u00eb ruajn\u00eb ose p\u00ebrmir\u00ebsojn\u00eb bakteret &quot;t\u00eb mira&quot; n\u00eb trup. Atlet\u00ebt e prirur ndaj problemeve gastrointestinale (GIT) ose q\u00eb udh\u00ebtojn\u00eb n\u00eb rajone me rrezik t\u00eb lart\u00eb t\u00eb problemeve gastrointestinale mund t\u00eb p\u00ebrfitojn\u00eb n\u00eb m\u00ebnyr\u00eb modeste nga suplementet me probiotik\u00eb. P\u00ebr m\u00eb tep\u00ebr, provat tregojn\u00eb se suplementet me probiotik\u00eb mund t\u00eb zvog\u00eblojn\u00eb incidenc\u00ebn, koh\u00ebzgjatjen dhe ashp\u00ebrsin\u00eb e infeksioneve t\u00eb traktit t\u00eb sip\u00ebrm respirator (URTI) tek atlet\u00ebt. N\u00ebse suplementet me probiotik\u00eb mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb praktikisht performanc\u00ebn n\u00eb st\u00ebrvitje ose n\u00eb gar\u00eb duke ulur efektet negative t\u00eb shkaktuara nga URTI dhe\/ose problemet me GIT, \u00ebsht\u00eb ende e paqart\u00eb. Prandaj, suplementet me probiotik\u00eb nuk duhet t\u00eb rekomandohen rregullisht tek atlet\u00ebt.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Kurkumin\u00eb<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">\u00cbsht\u00eb nj\u00eb substanc\u00eb q\u00eb gjendet natyrsh\u00ebm n\u00eb shafranin e Indis\u00eb. Shtesat e kurkumin\u00ebs t\u00eb marra n\u00eb nj\u00eb doz\u00eb prej rreth 5 g\/dit\u00eb tregojn\u00eb premtime n\u00eb zvog\u00eblimin e sh\u00ebnuesve t\u00eb d\u00ebmtimit t\u00eb muskujve, DOMS dhe\/ose inflamacionit tek atlet\u00ebt. Megjithat\u00eb, n\u00ebse k\u00ebto efekte mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb rikuperimin ose t\u00eb ndikojn\u00eb n\u00eb performanc\u00ebn e m\u00ebvonshme \u00ebsht\u00eb e panjohur.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ashtu si me \u00e7do suplement dietik, ekziston rreziku i ndot\u00ebsve dhe substancave t\u00eb ndaluara n\u00eb suplementet e m\u00ebsip\u00ebrme, duke formuar jo vet\u00ebm nj\u00eb rrezik sigurie, por edhe nj\u00eb rrezik nd\u00ebshkimi dhe eliminimi p\u00ebr atlet\u00ebt profesionist\u00eb.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u00eb p\u00ebrgjith\u00ebsi, nd\u00ebrsa suplementet dietike kan\u00eb nj\u00eb rol t\u00eb qart\u00eb pozitiv n\u00eb sh\u00ebndetin e p\u00ebrgjithsh\u00ebm p\u00ebr shkak t\u00eb p\u00ebrdorimit t\u00eb tyre t\u00eb pakujdessh\u00ebm, ato jan\u00eb shoq\u00ebruar me toksicitete dhe rezultate negative sh\u00ebndet\u00ebsore. Nj\u00eb suplement &quot;ideal&quot; do t&#039;i sh\u00ebrbente m\u00eb mir\u00eb nevojave t\u00eb sh\u00ebndetit publik dhe do t\u00eb ndihmonte n\u00eb m\u00ebnyr\u00eb m\u00eb efikase n\u00eb p\u00ebrmbushjen e nevojave t\u00eb tyre p\u00ebr l\u00ebnd\u00eb ushqyese. Megjithat\u00eb, kjo do t\u00eb ishte shum\u00eb sfiduese p\u00ebr t&#039;u zbatuar p\u00ebr shkak t\u00eb modeleve t\u00eb t\u00eb ngr\u00ebnit t\u00eb popullat\u00ebs dhe ndryshueshm\u00ebris\u00eb s\u00eb marrjes\/k\u00ebrkesave t\u00eb l\u00ebnd\u00ebve ushqyese. Prandaj, suplementet dietike duhet t\u00eb rregullohen m\u00eb mir\u00eb me stratifikimin e k\u00ebrkesave p\u00ebr l\u00ebnd\u00eb ushqyese p\u00ebr grupmoshat e ndryshme. Mund t\u00eb jet\u00eb koha q\u00eb agjencit\u00eb rregullatore t\u00eb p\u00ebrcaktojn\u00eb dhe m\u00eb pas t\u00eb zbatojn\u00eb se \u00e7far\u00eb p\u00ebrqindjeje t\u00eb RDA-ve mund t\u00eb ofrojn\u00eb suplementet dietike p\u00ebr t\u00eb plot\u00ebsuar marrjen dietike, duke minimizuar marrjen e tep\u00ebrt t\u00eb l\u00ebnd\u00ebve ushqyese. P\u00ebr m\u00eb tep\u00ebr, nj\u00eb p\u00ebrpar\u00ebsi k\u00ebrkimore duhet t\u00eb jet\u00eb identifikimi i popullatave me nevoja m\u00eb t\u00eb larta p\u00ebr l\u00ebnd\u00eb ushqyese dhe atyre n\u00eb rrezik p\u00ebr rezultate negative sh\u00ebndet\u00ebsore me rritje t\u00eb marrjes s\u00eb l\u00ebnd\u00ebve ushqyese nga suplementet dietike.&nbsp;<\/span><\/p>\n<h3><strong><br \/>\nReferencat<br \/>\n<\/strong><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\"> Barrea L, Altieri B, Polese B, De Conno B, Muscogiuri G, Colao A, Savastano S. Nutricionist dhe obeziteti: nj\u00eb p\u00ebrmbledhje e shkurt\u00ebr mbi efikasitetin, sigurin\u00eb dhe nd\u00ebrveprimet me ila\u00e7et e shtesave kryesore dietike p\u00ebr humbje peshe. Int J Obes Suppl. 2019;9(1):32-49. DOI: <\/span><a href=\"https:\/\/doi.org\/10.1038\/s41367-019-0007-3\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.1038\/s41367-019-0007-3<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Batsis JA, Apolzan JW, Bagley PJ, Blunt HB, Divan V, Gill S, Golden A, Gundumraj S, Heymsfield SB, Kahan S, Kopatsis K, Port A, Parks EP, Reilly CA, Rubino D, Saunders KH, Shean R, Tabaza L, Stanley A, Tchang BG, Gundumraj S, Kidambi S. Nj\u00eb rishikim sistematik i shtesave dietike dhe terapive alternative p\u00ebr humbje peshe. Obeziteti (Silver Spring). 2021;29(7):1102-1113. DOI: <\/span><a href=\"https:\/\/doi.org\/10.1002\/oby.23110\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.1002\/oby.23110<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Datta M, Vitolins MZ. Fortifikimi i ushqimit dhe p\u00ebrdorimi i suplementeve - A ka implikime sh\u00ebndet\u00ebsore? Crit Rev Food Sci Nutr. 2016;56(13):2149-2159. DOI: <\/span><a href=\"https:\/\/doi.org\/10.1080\/10408398.2013.818527\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.1080\/10408398.2013.818527<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Garthe I, Maughan RJ. Atlet\u00ebt dhe suplementet: Prevalenca dhe perspektivat. Int J Sport Nutr Exerc Metab. 2018;28(2):126-138. DOI: <\/span><a href=\"https:\/\/doi.org\/10.1123\/ijsnem.2017-0429\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.1123\/ijsnem.2017-0429<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Kim J, Park J, Lim K. Shtesa ushqyese p\u00ebr t\u00eb stimuluar lipoliz\u00ebn: Nj\u00eb p\u00ebrmbledhje n\u00eb lidhje me kapacitetin e ushtrimeve t\u00eb q\u00ebndrueshm\u00ebris\u00eb. J Nutr Sci Vitaminol (Tokio). 2016;62(3):141-161. DOI: <\/span><a href=\"https:\/\/doi.org\/10.3177\/jnsv.62.141\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.3177\/jnsv.62.141<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Lwakatare M, Mlimbila J. P\u00ebrdorimi i suplementeve dietike dhe faktor\u00ebt e lidhur me to tek t\u00eb rriturit q\u00eb punojn\u00eb n\u00eb mjedise urbane n\u00eb Tanzani: Nj\u00eb studim i prerjes t\u00ebrthore. Health Serv Insights. 2023;16:11786329231170752. DOI: <\/span><a href=\"https:\/\/doi.org\/10.1177%2F11786329231170752\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.1177\/11786329231170752<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R, van Loon L, Shirreffs SM, Spriet LL, Stuart M, Vernec A, Currell K, Ali Rqjunt A, M. Pitsiladis Y, Soligard T, Erdener U, Engebretsen L. Deklarata e Konsensusit t\u00eb IOC: Suplementet dietike dhe atleti me performanc\u00eb t\u00eb lart\u00eb. Int J Sport Nutr Exerc Metab. 2018; 28 (2): 104-125. DOI: <\/span><a href=\"https:\/\/doi.org\/10.1123\/ijsnem.2018-0020\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.1123\/ijsnem.2018-0020<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Onakpoya IJ, Wider B, Pittler MH, Ernst E. Shtesa ushqimore p\u00ebr uljen e pesh\u00ebs trupore: nj\u00eb rishikim sistematik i rishikimeve sistematike. Obeziteti (Silver Spring). 2011;19(2):239-244. DOI: <\/span><a href=\"https:\/\/doi.org\/10.1038\/oby.2010.185\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.1038\/oby.2010.185<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Rawson ES, Miles MP, Larson-Meyer DE. Shtesa dietike p\u00ebr sh\u00ebndetin, adaptimin dhe rikuperimin tek atlet\u00ebt. Int J Sport Nutr Exerc Metab. 2018;28(2):188-199. DOI: <\/span><a href=\"https:\/\/doi.org\/10.1123\/ijsnem.2017-0340\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.1123\/ijsnem.2017-0340<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Samal JRK, Samal IR. Suplementet e proteinave: t\u00eb mirat dhe t\u00eb k\u00ebqijat. J Diet Suppl. 2018; 15 (3): 365-371. DOI: <\/span><a href=\"https:\/\/doi.org\/10.1080\/19390211.2017.1353567\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.1080\/19390211.2017.1353567<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\"> Vitale K, Getzin A. P\u00ebrdit\u00ebsim i t\u00eb ushqyerit dhe suplementeve p\u00ebr atletin e q\u00ebndrueshm\u00ebris\u00eb: Rishikimi dhe rekomandimet. Ushqyesit. 2019;11(6):1289. DOI: <\/span><a href=\"https:\/\/doi.org\/10.3390\/nu11061289\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10.3390\/nu11061289<\/span><\/a><\/li>\n<\/ol>\n<h2><strong><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><\/strong><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><\/h2>\n<h4 style=\"text-align: left;\"><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><\/h4>\n<\/div>\n<p style=\"text-align: right;\"><b>Ushqyerja<\/b><\/p>\n<hr>\n<p>&nbsp;<\/p><\/p>","protected":false},"excerpt":{"rendered":"<p>Dietary supplements have become very popular worldwide. Globally, over the past 40 years, there has been an observed increase in dietary supplement use from 25% to 70%. Moreover, among all adults from 2007-2008 through 2017-2018, dietary supplement use has increased from 48.4% to 56.1%. While dietary supplements are considered alternative forms of medicine and nutrition [&hellip;]<\/p>","protected":false},"author":1,"featured_media":4447,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4429","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/posts\/4429","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/comments?post=4429"}],"version-history":[{"count":0,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/posts\/4429\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/media\/4447"}],"wp:attachment":[{"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/media?parent=4429"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/categories?post=4429"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/qelizaesthetics.com\/sq\/wp-json\/wp\/v2\/tags?post=4429"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}