USHTRIME PER BARKUN

Leg Raise
1. On an exercise mat, lie on your back, arms alongside your body, palms facing downwards. Stretch out your legs in front of you and press your feet together. 2. Contract your abs and slowly raise your legs from the ground. Stop when youve formed a 4 !degree angle. 3. "ently lower your legs until theyre two inches from the ground, and bring them back up to a 4 !degree angle.

Oblique Crunch
1. On an exercise mat, lie on your back, knees bent at a #$!degree angle and feet flat on the ground. 2. %lace your hands &one on top of the other' behind your head to support your neck. 3. (ithout pushing your head with your hands, contract your abdominal muscles to lift your right shoulder from the ground and bringing it to your center. )our body will thus lightly be turned towards the left. 4. *eep the position for + or , seconds and bring your right shoulder back to the ground. 5. -o , series of +$ repetitions and then switch to the left shoulder.

Water Leg Lifts

Stand in the water with your back to the side of the pool. .ean onto the edge of the pool with your elbows. *eeping your legs straight, bring them up so that your torso and thighs form a right &#$ degree' angle. /old the position for +$ seconds, continuing to breathe at a regular rhythm. 0end your knees to slowly bring your calves down, before straightening your legs and returning to the starting position. 1epeat five times.

Water Crunches
Stand in the water with your back to the side of the pool. .ean onto the edge of the pool with your elbows. *eeping your legs straight, bring them up so that your torso and thighs form a right &#$ degree' angle. /old the position for +$ seconds, continuing to breathe at a regular rhythm. 0end your knees to slowly bring your calves down, before straightening your legs and returning to the starting position. 1epeat five times.

The Board

Sit on the edge of a workout bench, your legs parallel to the bench. /old on to the bench with both hands on either side of your butt. 0ring your legs up towards you as if curling into a ball. &0e careful2 your feet should not touch the bench.' 3hen stretch out your legs in front of you, at the same time bending your upper body backwards. )oull feel a strain in your abs and you need to hold yourself up with your arms. 0ring your legs back to their original position and repeat. 1epeat the movement +$ times. %ause for 4$ seconds and do a second set.

Plank
Start on the ground facing down with your knees bent and your hands in front of you. 3hen, get into position by extending your legs in back of you so that they are resting on your toes5 your weight should be supported by your forearms, flat on the ground. )our upper arms should form a right angle with your forearms. 3uck your butt in so that your back, butt and legs form a straight line. /old for as long as you can, then repeat +$ times.

Bicycle Crunch
Start by lying flat on the floor. %lace your hands behind your head with your elbows pointing outwards. .ift your legs so that your thighs are forming a #$ degree angle with the ground, your knees bent, forming a #$ degree angle between your thighs and calves. Slowly start pedaling as if you were on a bicycle. 3ouch your left elbow to your right knee, then your right elbow to your left knee, repeating the movement nine times. 1est for +$ seconds, then do another set of +$ movements.

Hip E tension on Ball

Start by lying flat on the floor. %lace your heels on an exercise ball. .ift your hips off the floor by tightening your abs and s6uee7ing your buttocks until your body forms a straight line &a diagonal between the top of the ball and the floor'. Count to five, then slowly lower your hips back to the ground. 3o make this exercise harder, do the same exercise but with your arms crossed over your chest. -o two sets of +$ repetitions

Re!erse "it#$ps
.ie down with your arms on either sides of your body and your palms turned towards the ground. *eeping your legs together, bend your knees at a #$ degree angle and lift your feet off the ground. )our thighs should be perpendicular to the ground. (hile making sure to keep your back to the ground, slowly bring your thighs towards your torso, keeping your knees bent at a #$ degree angle. .ower your hips and repeat the movement. 8ake sure to avoid swinging your hips when lifting your legs. -o two sets of +$ repetitions.

Balancing %b T&ist

Start by lying on your right side and pushing up with your right arm, keeping it perpendicular with the ground. S6uee7e your abs so that your body forms a straight, diagonal line between your arm and the ground. )our feet should be stacked one on top of the other. Straighten your left arm so that it is aligned with your right arm, then sweep your left arm down without letting it touch the ground &you can bend it underneath your torso', rotating your body clockwise by #$ degrees &towards the floor' without moving your right arm. )ou should be balancing the weight of your body on your right arm. *eep your abs s6uee7ed and hold the position for three seconds, before slowly regaining the starting position. -o one set of repetitions, then another set of reps starting on your left side. 9f this is too easy, gradually work your way up to +$ reps per side.

Tu''y and &aist co'bo

%erson + works on2 Obli6ue abs %erson , works on2 Obli6ue abs %erson + and , sit back to back on the ground with their legs extended and knees slightly bent. %erson + holds a medicine ball and gives it to person ,, turning only her upper body towards the left. %erson , turns her upper body towards the right, takes the ball, and then turns to her left &%erson + turns to her right at the same time' and hands the ball back to person +. Continue the exchange until each person has held the ball ,$ times.

Tu''y and thigh co'bo

%erson + works on2 3highs %erson , works on2 :bs %erson + stands up with her knees bent at a +4 degree angle &s6uat position', her feet hip!width apart, and her knees aligned with her feet &not going over her toes'. %erson , lies down on her back with her legs extended and her head in front of the feet of person +, holding on to the ankles of person +. *eeping her lower back in contact with the ground at all times and contracting her abdominals, person , lifts her legs until they form a #$ degree angle with the floor, keeping them straight with a micro bend at the knees. %erson +, still in the s6uat position, then pushes person ,s feet away from her and down towards the ground with her hands. %erson ,, resisting the momentum of the push, lowers her extended legs slowly and does not allow her feet to touch the ground. -o two sets of +$ reps, alternating positions between sets.

"tretched Plank

"et down on all fours with your hands at shoulder width apart. 3hen, stretch your legs out in back of you with your toes tucked &push!up position'. *eeping your back straight, extend your right arm in front of you while simultaneously lifting up your left leg &keeping it straight'. Slowly come back to the starting position and repeat with the left arm and right leg. -o two sets of eight reps &one rep ; each time you lift one arm and leg'.

Pel!ic Rotation
.ie down on your back, with your elbows bent and your hands behind your head. %ut your feet flat on the ground so that your thighs and calves form a #$ degree angle. .ift your legs up from the ground, keeping your knees s6uee7ed together, and your legs bent at the same angle. 8ove your legs towards the ground on your left side maintaining the angle, while keeping your upper body static and flat on the ground. Slowly bring your legs back up towards the centre, before moving them towards the ground on the right side, and so on. -o two sets of +$ reps &one rep ; each time your move your legs down to one side'.

$pper#Body Rotation
<or this exercise, youll need a broomstick or something similar. (hen you begin the exercise, be sure to not turn your body too 6uickly or briskly, so as to avoid in=ury. Sit with your back straight on a bench or chair. %lace the broom stick on the nape of your neck and position your hands at both extremities, palms facing downward. "ently turn your upper body towards the left until the stick is turned at a #$!degree angle &or less if you are not capable'. 1eturn to the start position and gently turn your body toward the right. -o , sets of + repetitions. &Count one repetition when youve turned both left and right once.'

Opposite Raise
3he fact that this exercise works both the arms and legs simultaneously makes it great for your balance. .ay down on your stomach. Stretch your arms out above your head. *eeping your hips pressed towards the floor, lightly raise your right arm and left leg off the ground. 1eturn to the start position by bringing your arm and leg down. 1epeat with the left arm and right leg. -o , sets of +, repetitions. &Count one repetition when youve raised both the right and left arms.'

Lateral (ncline
3his exercise works all of the abdominal muscles, including the obli6ues and the middle of the stomach. .ay down on your back, your feet shoulder!width apart and your arms along the length of your body. 0ring your feet back towards your butt so that your thighs and calves form a 4 ! degree angle. .ightly raise your upper body from the ground and feel your abs contract. 3ouch your left foot with your left hand and your right foot with your right hand keeping your lower back in contact with the ground.

-o , sets of +$ repetitions. &Count one repetition when youve touched the left and right feet.'

Hip Rotation
3his exercise works a large variety of muscles in the hip region as well as the obli6ues. :lso, it can easily executed nearly anywhere and anytime. Stand with your feet shoulder!width apart. %lace your hands on your hips and keep knees slighty bent. >sing your hips, make small circles in a clockwise motion. "radually, make your circles bigger while increasing the speed. 3ry to keep the circles as round as you can. (hen you?ve completed +$ small circles and +$ large circles, switch direction. 1epeat twice in each direction.

The Rocker
3his is a great workout for your abdominal muscles. 3he level of difficulty of this exercise is fairly high, so be sure to lower the number of repetitions to @ if you need to, and gradually work your way up to +$. "et on your knees &on a mat, if youd prefer', keeping them shoulder!width apart. -o not rest your butt on your feet. *eep your upper body straight so that your calves and the rest of your body &torso aligned with thighs' form a #$!degree angle. Contract your ab muscles and lean backwards, keeping your back straight. .ean only as far as you can so as to not in=ure yourself. 1eturn to the initial position. -o , sets of +, reps.

"eated Leg Raise

3his highly!efficient exercise works the entire abdominal region. )ou can even do it while sitting at your desk at work. Sit with your back straight against the back of your chair and press your fists on both sides of your butt. 1aise your legs with your knees bent, until your knees are level with your chest. /old the position for two seconds, then unbend your knees, straightening them as much as you can and hold for another two seconds. 0end your knees and slowly bring your legs back to the initial position. -o , sets of +$ reps.

)odified Plank

%lace yourself in a push!up position, with your legs extended behind you, hands placed on either side of your head. Aext, place your forearms on the ground, palms facing down, shoulder!width apart. /olding this position, raise your right leg up by a few centimetres and lower it again, repeating the movement +$ times. -o the same with your left leg. 3hroughout the exercise, contract your abdominal muscles and dont release, making sure your body forms a parallel line with the ground. -o two sets &of +$ repetitions with each leg'.

Weight Pass#%round
<or this exercise, youll need a single free weight or a medicine ball weighing two to five pounds. Sit on the ground, feet flat on the floor in front of you. 3hen, slightly lift your feet off the ground by a few centimetres, and grab hold of your dumbbell or medicine ball with your hands. 3urn your upper body at the waist towards your right and place the ball behind your back. 3hen turn your upper body at the waist towards the right to retrieve it, making an effort to not move your legs. Bxecute the movement +$ times moving from left to right, and then another +$ times moving from right to left. -o two sets of +$ reps for each side, for a total of two sets of ,$ reps.

$nbalanced Chair
Stand with your back to a wall, ensuring your entire back is leaning against it. /old the dumbbells with your arms at your sides, palms facing your body. 0end your knees so that your thighs are perpendicular to the wall and to your calves. Bnsure your feet are hip! width apart, and raise your arms, aligning them with your shoulders. )our arms should now be forming right angles with your torso. Aext, raise your left foot off the ground by a few centimetres and hold the position for a few seconds. Slowly bring your leg back down before switching legs. %erform two sets of ,$ repetitions &+$ with each leg'.

"it#$ps *Legs E tended+

-o sit!ups that will help tone your abs and help improve your posture. 3o do this, lie on your back with your legs flat on the ground. (ith your arms crossed over your chest, hands on your shoulders, lift your head. Slightly raise your upper body, stay in that position for one second, and come back down. Aote that it is not necessary to lift yourself any higher as you need to concentrate on contracting your abs, and not force your neck and shoulders. -o two or three sets of +$

Leg s&ings
Sitting with your back straight, place your hands on your hips and extend your legs out in front of you. -o three sets of ,$ light swings, all the while contracting your abs and butt. 3his exercise will work your thighs, butt and abs.

Obliques &orkout

Sit on the edge of the couch, legs extended out in front of you, heels on the floor. %lace your hands on both sides of your body and hold yourself up. 3ransfer your weight to the left side of your butt, lifting your right hip as much as you can and extending your legs and upper body. .ift your heels off the floor, bend your knees and bring them toward you. /old this position for two seconds and then gently lower your legs. -o the same for the other side of your body and do three sets of +$. 3his exercise will work your obli6ues, thighs, calves and arms.

%ir Pedaling
Lie down on your back, leaning on your forearms in back of you. Keep your legs parallel to the ground, and perform a back-and-forth movement with your legs by alternately bringing your knees towards your chest.

"cissor E ercise
Lie down on your back, leaning on your forearms in back of you. Keep your legs parallel to the ground, and perform a back-and-forth movement with your legs by alternately bringing your knees towards your chest.

Chest Raise &ith Legs "tretched

Lie down on your back, legs crossed and raised, and arms stretched out in front of you. Raise your arms about 10 cm off the ground, lift your torso and touch your feet with your hands. lowly lower yourself until your back touches the ground. Repeat.

"tatic Contractions
Lie down on your back, leaning on your forearms in back of you. tretch your legs out so that they form a !0-degree angle with the ground. "old the position and lower your legs by 10 cm. "old the position again. Lower your legs some more until they are raised 10 cm from the ground.

Rotated Chest Raise

it on your butt, knees bent, and with your feet on the ground. Keep your chest at an incline. Rotate your upper body from left to right, with your arms stretched out. #e sure to not rest your back on the ground while performing these movements. $our arms should hover over your knees.

Criss#Cross Crunches
Lie down on your back, knees bent at a %0 degree angle, and your hands behind your neck. Keep your legs crossed at the knees. &hile raising your back from the ground, raise your left shoulder until your left elbow touches your right knee. lowly lower yourself again until your elbow touches the ground. 'hen perform the same movement with the opposite side of your body (raise your right shoulder until your right elbow touches your left knee).

Leg e tension
(hile sitting, place each of your hands on either side of your body. *eep your shoulders and back straight. Coin your feet together and lift them up by contracting your abdominal muscles, until your legs are parallel with the ground. 8aintain the pose for about +$ seconds. 0end your knees to then bring your feet back to the ground. -o one series of +$ repetitions. 3his exercise works your legs and tummy. <or more intensity2 add weights to your ankles.

,oot lift
(hile sitting, place each of your hands on either side of your body. *eep your shoulders and back straight. (hile contracting your abs, lift your feet about five centimetres off the ground. /old the position for about +$ seconds. Slowly let your feet down back on the ground. -o one series of +$ repetitions. 3his exercise works your ab region and thighs. For more intensity: sit on a fitness ball instead of a chair.

Leg lift
(hile sitting, lean your elbows on your desk, keeping your back straight. Contract your abs and lift one leg about +$ centimetres off the ground. /old the position for about +$ seconds. 3hen, release and let your leg slowly go back down. 1epeat the move with the other leg. -o one series of +$ repetitions.3his exercise works your ab region and thighs.

)%"-% P.R ,/T/R.0 RECET% "HT.P(E 11 *a+,a natyrale e lyen fytyr-n me kos, u +ep flok-ve shk-l.im me limon dhe e p-rgatit mask-n me miell ba+ame+e. /ikur ishi n st-rg+yshet tona p-rdoruese t- rregullta t- produkteve t- fresk-ta, nd-rsa sot +emi ne trash-gimtaret e recetave t- tyre. 0as ekolog+is-, konsumit etik, +et-s natyrale dhe shpen,imit biolog+ik, sot femrat +an- g+ithn+- e m- t- prirura t- p-rdorin produkte natyrale t- b-ra vet- n- fush-n e ko,metik-s. 1aska dhe tra+time 1002 natyrale, me fruta, minerale, bim- .- aplikohen men+-her- mbi fytyr-, fillimisht t- ,butura e m- pas trrahura me 3do llo+ va+i, mad+e edhe me va+ merluci. 4+ith3ka -sht- shum- e th+esht-, p-rgatitet n- ku,hin- me n+- pastel ose rrah-se ve,-sh. 1+afton n+- manual fitoterapik, sy, p+ata shandani dhe m- kryesor+a, koha, p-r t- shpalosur talentin me an- t- recetave natyrale. 1e n+- moll- mund t- p-rgatisni leht-sisht n+- antioksidues. 5ga p-r,ier+a e moll-s me kosin p-rftohet n+- llo+ .um-shti, i cili pastron dhe l-mon l-kur-n. 0-rb-r-sit ko,metik- natyral- +an- n+- m-nyr- e k-ndshme p-r t- tra+tuar l-kur-n, por shpesh her- mund t- b-het edhe d-fryese nga

p-rdoruesit. /eri tani, k-tyre recetave u +an- shtuar edhe p-rb-r-s t- t+er- natyral-, duke iu dh-n- n+- ndihm- t- madhe n+er-,ve .- +an- alerg+iknda+ kimikateve. Koh-t e fundit, produktet e b-ra vet- +an- kthyer n- n+- hobi. hpesh her- ato b-hen edhe dhurata p-r raste festash. 0ara se tprodhohen, k-shillohet .- ato t- ek,aminohen n- laborator- t- speciali,uar, p-r t- mos shkaktuar pak-na.-si te konsumator-t. 6+i, elementi +et-sor m- i r-nd-sish-m dhe sapuni nuk dalin asn+-her- nga moda. 1+afton n+- tra+tim i ku+dessh-m dhe efikas, p-r t7u dukur si 80 v+e3. ot, me ndihm-n e shkenc-s dhe teknolog+is-, t- cilat kan- p-rparuar +asht-,akonisht, mund t- b-het di3ka m- shum-. 0roduktet e re+a ko,metike, me ba,- p-rb-r-sit natyral-, +an- p-rhapur kudo, pasi shkenca ka provuar se +an- t-r-sisht t- sh-ndetsh-m dhe nuk i +apin l-kur-s asg+-, p-rve3se shk-l.im. 0or, p-rgatit+a e k-tyre produkteve k-rkon n+- hig+ien- maksimale9 duar t- lara, kup- :hami dhe dore,a. Konservimi i tyre b-het p-r n+- periudh- t- shkurt-r kohore, rreth n+- mua+. ;sht- e k-shillueshme .- ena t- ruhet n- frigorifer, ose n- vende hermetikisht tmbyllura. 5dryshe nga produktet .- shiten n- dy.ane ko,metike, t- cilat p-rmba+n- n+- num-r t- madh p-rb-r-sish kimik- dhe l-nd- t- para, kremrat e b-rvet- +an- 1002 bimore dhe shum- efikase. ;sht- e nevo+shme t- trego+m- g+ithn+- ku+des, sidomos n- esencat .- p-rdorim. *e3 t- t+erash, cil-sia e l-nd-s s- par- -sht- kryesore. 1ungesa e emulsionit, er-rave dhe pigmenteve i b-n ato m- natyrale, m- t- th+eshta por dhe m- t- v-shtira p-r t7u p-rthithur nga fytyra. <to mund t- p-rgatiten fare th+esht, m+afton t- +esh e informuar mbi fush-n e farmacis- dhe estetik-s. 5- k-t- m-nyrk-rkon dhe g+en n+- form- t+et-r mir-.enie+e. 0-rb-r-sit ko,metik- t- b-r- vet- k-rko+n- n+- periudh- t- caktuar kohore dhe +an- ndryshe nga ata .- shiten n- dy.anet ko,metike. 0or duhet t- b-+m- ku+des me bakteret dhe my.et .- +eto+n- mir- n- k-to produkte, duke g+etur n+- ambient t- p-rshtatsh-m. 0randa+ duhet pasur shum- ku+des g+at- p-rgatit+es dhe t- b-het n+- prov- p-rpara se t- p-rdoren. ;sht- mir- .- kremrat t- mbahen n- frigorifer, t- pakt-n n+- +av-. <to nuk mund t- konservohen, k-shtu .- p-rgatit+a e tyre b-het me ush.ime t- fresk-ta. <sn+-her- nuk duhet harruar se ato +an- kri+uar me ush.ime tfresk-ta, g+- .- kimia nuk mund ta ofro+-. 5- fund, n+- t+et-r k-shill-9 +o g+ith3ka mund t- p-rgatitet n- kushtet e sht-pis-. 0-r shembull9 faktor-t mbro+t-s t- va+rave diellor- +an- m- mir- .t7u dre+tohen produkteve kimike. Ka va+ra .- t- mbro+n-, por +o plot-sisht. ;sht- e k-shillueshme .- shampot, pastat e dh-mb-ve, kremrat e produkte t- t+era, t- cilat kan- lidh+e me trupin dhe l-kur-n e n+eriut, t- blihen +o n- dy.ane ko,metike, por n- farmaci. 5dryshe nga produktet .shiten n- dy.ane ko,metike, maskat e b-ra vet- n- sht-pi +an- 1002 bimore dhe shum- efikase. K-tyre recetave u +an- shtuar edhe p-rb-r-s t- t+er- natyral-, duke u dh-n- n+- ndihm- t- madhe n+er-,ve .- +an- alerg+ik- nda+ kimikateve

2isa 'aska t3 th4eshta

1) 0-r,ieni n+- t- verdh- ve,e, 1 lug- kos dhe 1 lug- m+alt- derisa t- p-rfitoni n+- krem t- but-. *endoseni n- fytyr- dhe l-reni t- vepro+- p-r 1= minuta. 8)L-ng portokalli me m+alt> lug- m+alt- dhe > lug- l-ng portokalli. 0-r,ie+ini dhe p-rhapini n- fytyr-n e pastruar m- par-. L-rini p-r 1= minuta. >) 4+ysm- banane e shtypur, 1 lug- kafe+e kos natyral dhe 1 lug- kafe+e l-ng limoni. *endoseni n- fytyr- dhe l-reni 80 minuta. hp-la+eni me u+- t- vak-t. ?) 5+- grusht lulesh kamomili vihen t- ,ie+n- me 100 ml .um-sht dhe lihen t- .-ndro+n- 80 minuta. Kullohet dhe i shtohet 1 lug- e vog-l m+alt-. <plikohet n- fytyr- p-r 1= minuta.

5u'3shti i 63n3s
643 dhurat3 e pakrahasuesh'e nga %llahu
7buli'et shkencore konfir'o4n3 urt3sin3 kur8anore 5ga lind+a deri n- vdek+e .eniet n+er-,ore +an- t- parala+m-ruara dhe t- udh-he.ura nga i 0lotfu.ishmi. hum- fakte t- m-dha shkencore t- ,buluara n- shekullin @@ +an- dh-n- n- KurAan nga Boti yn- kat-rmb-dh+et- sheku+ m- par-. 5e nuk mund ta .ua+m- Kuranin lib-r i shkenc-s, por ne mund t- shohim .art- se shum- C,bulime t- re+aD +an- shpalosur m- par- na+etet e KurAanit. 5+- nga k-to mrekulli shkencore -sht- vlera e mahnitshme e .um-shtit t- n-n-s. ;sht- m- se e v-rtet- .- n+- f-mi+- do t- +et- m- i sh-ndetsh-m n-se -sht- ush.yer me .um-shtin e n-n-s p-r t- pakt-n dy v+et. ;sht- g+ithashtu fakt se kat-rmb-dh+et- sheku+ m- par<llahu na udh-,oi ta b-+m- k-t-9 963nat0 ato q3 duan ta plot3so4n3 g4idh3nien0 4an3 t3 obliguara t8u 4apin g4i f3'i43!e t3 !et dy !4et t3 plota:; * -uran <=<>>+

%sg43 t4et3r nuk 'und t8i b3het konkurrent <llahu ka kri+uar k-t- p-rb-r+e t- pakrahasueshme p-r t- p-rmbushur t- g+itha nevo+at ush.yese t- n+- f-mi+e dhe g+ithashtu p-r t- mbro+tur f-mi+-n nga infeksionet dhe s-mund+et. Ky .um-sht -sht- n+- ush.im i pap-rshkruesh-m p-r n+- t- porsalindur, i cili b-n rrit+en e imunitetit t- f-mi+-s. Edhe ush.imi m- i mir- i f-mi+-s, i p-rgatitur nga teknolog+ia e fundit, nuk mund ta ,-vend-so+- k-t- burim ush.imi.

L-nd-t ush.yese t- balancuara t- pranishme n- .um-shtin e n-n-s arri+n- n- form-n m- t- mir- t- mundshme dhe n- nivelet m- ideale p-r t- k-na.ur rrit+en e fi,iolog+is- s- foshn+-s. ;sht- g+ithashtu i pasur me t- g+itha l-nd-t ush.yese .- rrisin ,hvillimin intelektual, ku+tes-n, dhe sistemin nervor.

Parandalon infeksionin "ulumtimet e fundit kan- treguar se .um-shti i n-n-s mbron f-mi+-t nga infeksionet n- aparatin e frym-marr+es dhe ndihmon tret+en e ush.imit, ashtu sikur .- antitrupat e pranish-m n- .um-shtin e n-n-s vepro+n- s- bashku si n+- mbro+t+e e fu.ishme. ;sht- v-rtetuar g+ithashtu se foshn+at .- ush.ehen me .um-shtin e n-n-s e ,hvillo+n- m- mir- sistemin imunitar, duke mbro+tur f-mi+-n nga s-mund+et ng+it-se.

Tretet leht3 Fum-shti i n-n-s -sht- n+- ush.im m+aft i tretsh-m, i p-rcaktuar ve3an-risht p-r foshn+at. 1-nyra se si -sht- kri+uar nga <llahu :h.sh, e b-n at- ush.imin m- t- p-rshtatsh-m p-r foshn+at. 1e.en-se ky ush.im -sht- shum- i leht- p-r tAu tretur nga sistemi i tret+es s- foshn+-s, shum- pak energ+i shpen,ohet n- tret+e dhe k-shtu mund t- p-rdoret m- shum- energ+i p-r aktivitete t- t+era trupore si n- ,hvillimin e organeve t- brendshme ashtu edhe n- ,hvillimin fi,ik.

P3r foshn4at e parakohsh'e Fum-shti i n-n-s -sht- ush.imi ideal p-r rrit+en e duhur t- foshn+ave t- parakohshme. <i -sht- i pasur me proteina, yndyra, dhe minerale si hekur, natrium, kalcium et+.G ky e plot-son ,hvillimin e p-rg+ithsh-m .oft- edhe t- n+- f-mi+e t- parakohsh-m. <sn+- ush.im t+et-r, mad+e edhe ai .- prodhohet nga teknolog+ia e fundit, nuk mund ta plot-so+- k-t- nevo+-.

O'ega > p3r tru0 ?e'3r dhe siste'in i'unitar <cidet yndyrore Hmega > +an- t- n+- r-nd-sie t- madhe p-r ,hvillimin e trurit t- n+eriut, retin-s, dhe ,emr-s dhe +an- nd-r p-rb-r-sit m- tr-nd-sish-m n- .um-shtin e n-n-s. 0randa+ shkenc-tar-t +an- t- prirur p-r t- n-nvi,uar faktin se .um-shti i n-n-s -sht- n+- burim natyror dhe tipik i Hmega >. Fum-shti i n-n-s -sht- i p-rb-r- edhe nga n+- komponent thelb-sor i n+- vargu t- g+at- t- acideve yndyrore t- pangopura. 0-rve3 k-sa+, ai -sht- i p-rb-r- edhe nga n+- protein- e .ua+tur adenopektin, e cila luan n+- rol t- r-nd-sish-m n- mbro+t+en e ,emr-s. 5+- t+et-r p-rb-r-s i r-nd-sish-m -sht- hormoni leptin, i cili -sht- i r-nd-sish-m n- metaboli,min e yndyr-s. 5e mund t- konkludo+m- nga k-to fakte se n- .oft- se n+- f-mi+- -sht- ush.yer me .um-shtin e n-n-s, Insha <ll-llahu ai ose a+o mund tshmang- shum- s-mund+e si mbipesha, diabeti i tipit 8, infeksionet e shumta, dhe s-mund+et e ,emr-s. Joshn+at .- ush.ehen me .um-sht t- n-n-s sh.uhen n- intelig+enc-, mad+e edhe shikimi i tyre -sht- i mpreht-.

643 buri' hig4ienik i u4it 0avar-sisht nga t- g+itha k-to l-nd- ush.yese, ky p-rb-r-s i mrekulluesh-m -sht- n+- burim i r-nd-sish-m i u+it. 0-rb-het nga %02 u+- .e ofron n- m-nyr- hig+ienike. Joshn+at .- ush.ehen me .um-shtin e n-n-s, shum- rrall- k-rko+n- u+- ve3mas.

@4asht3 arsye t3 'ira pse foshn4at tua4a duhet t3 ushqehen 'e g4i 1. 5uk ek,iston ush.im m- t- mir- p-r foshn+at. 8. 0arandalon s-mund+et dhe infeksionet. >. 'retet leht- nga foshn+at. ?. E forcon intelig+enc-n dhe t- parit. =. <i nd-rton n+- ,em-r t- sh-ndosh-. !. Kurani na urdh-ron ta b-+m- at-K

K+o -sht- vet-m n+- nga shum- argumentet bind-se se KurAani nuk -sht- t+et-r p-rve3 se f+al- nga <ll-llahut :h.sh, kri+uesit t- k-sa+ bote, di+enia e t- Lilit p-rfshin 3do g+-.