Iqanda lelinye lokutya okunomdla kakhulu. Kwaye, nangona ine-cons ethile, inani leenzuzo liphezulu kakhulu ukuba lisetyenziswe ngokumodareyitha kunye nakwindlela yokutya esempilweni. Ziyahlukahluka, zinencasa, kwaye zitshiphu.
Ukuba kuloo nto songeza idosi yeprotein, i-iron, iivithamini kunye nezinye izakhamzimba eziyimeleyo, ayimangalisi into yokuba ihlala ithathwa njenge Enye yeentsika eziphambili zokutya.
Ngaba kubi ukutya amaqanda amaninzi?
Iqanda ngosuku lamkelekile, kodwa kuya kufuneka uyithathele ingqalelo i-cholesterol ekwelo qanda (iqanda eliphakathi liqulathe ngaphezulu kwesiqingatha sama-milligram angama-300 e-cholesterol ebekiweyo njengomda wemihla ngemihla) kongezwe kwezinye izidlo zosuku. Ngokunjalo, abantu abanesifo sentliziyo, isifo seswekile okanye i-cholesterol ephezulu banokulunga ukuqaphela amaqanda amancinci kunokuba makhulu, ane-cholesterol engaphezulu.
Amaqanda kunye ne-cholesterol
Ayizizo zonke izazinzulu ezivumayo ukuba amaqanda aneziphumo ezibi malunga nempilo yabantu. Kwaye kukho izifundo apho umngcipheko omkhulu wesifo sentliziyo ungafumanekiyo kubantu abatya ngaphezulu kweqanda elinye ngosuku ngokunxulumene nabo batya elinye kuphela ngeveki. Ukongeza, kufanele kuqatshelwe ukuba abamhlophe abanayo i-cholesterol.
Iziphumo zeoli egcweleyo kumanqanaba e-cholesterol egazini mkhulu kakhulu kune-cholesterol. Ubisi lonke kunye nenyama enamafutha yimizekelo yokutya ekufuneka ukujongile xa kuvavanyo lwegazi lubonakalisa i-cholesterol ephezulu. Kwaye kukuba amafutha ayo achumileyo abangela ukuba umzimba uvelise icholesterol.
Ukucwangcisa ukutya kwakho kweqanda ngeeveki ngumbono ogqwesileyo. Ngeentsuku zokuba ukonwabele oku kutya, thintela ezo ziphezulu kwi-cholesterol kunye namanqatha ahluthisiweyo kulo lonke usuku. Ngapha koko kubalulekile ukuba wazi inqanaba legazi le-cholesterol yakho kwaye uthethe nogqirha wakho malunga necholesterol kunye nomxholo wamafutha atyebileyo wokutya kwakho. Abantu abasempilweni banokutya ukuya kuthi ga kumaqanda asixhenxe ngeveki, kodwa abo bane-cholesterol ephezulu bahlala benqunyelwe kwi-3-4 ngeveki.
Amaqanda kunye neeproteni
Iqanda liyinxalenye yokutya okunotye kakhulu kwiiproteni Kunye nenyama, intlanzi, iimbotyi kunye namandongomane. Ngenxa yoku zithathwa njengokutya okubalulekileyo kukutya okunesondlo kunye nokunempilo. Kodwa kufanelekile ukuba uqaphele ukuba kukho izifundo eziqukumbela ukuba amaqanda anokunyusa i-cholesterol xa ephathwa gadalala. Ngesi sizathu akucebisi ukuba ibe kuphela komthombo weprotheni ekudleni.
Amaqanda ukwanelisa ukutya kwakho
Ezinye iingcali ngezondlo zicebisa ukunciphisa umzimba. Oku kungenxa yokuba azinamanqatha aphezulu, aneeproteni ezisemgangathweni ophezulu, kwaye Unokwanelisa ukutya ngakumbi ngexesha lesidlo sakusasa kunezinye izidlo ezinenani elifanayo leekhalori, enkosi ngokudityaniswa kwamanqatha kunye neprotein.
Isidlo sakusasa lixesha elihle lokonwabela ukukhonza kwakho amaqanda yonke imihla. Ungayidibanisa nezilayi ezimbalwa zesonka sengqolowa kunye nesiqingatha seorenji. Isidlo sakusasa sekhalori esezantsi esikugcina wonelisekile kude kube lixesha lesidlo sasemini.
Zingaphi iikhalori iqanda elinalo
Iqanda linika phakathi kweekhalori ezingama-70 ukuya kuma-80. Oko kumele malunga neepesenti ezi-4 zekhalori yemihla ngemihla yomntu odla ii-calories ezingama-2.000 XNUMX. Ngesi sizathu iqanda lemihla ngemihla akufuneki libange inkxalabo ukuba ufuna ukugcina umgca. Konke kuxhomekeke kwindlela yokupheka (eqhotsiweyo inokuliphinda kabini inani leekhalori xa kuthelekiswa ne-grill) kunye nokutya okuhamba nako kwisidlo ngasinye.
Kubalulekile ukuba uqaphele ukuba, ukongeza ekubeni ingabikho kwiikhalori ezininzi, ibonelela Iipesenti ezili-10 zeprotein ecetyiswayo yemihla ngemihla, kunye nezinye izakha-mzimba ezixabisekileyo, ezinje nge-iron kunye nee-vithamini ze-B, kubandakanya ifolate (ecetyiswayo kwabasetyhini abakhulelweyo).
Kwakhona inikeza izondlo ezifana ne-lutein kunye ne-zeaxanthin, ezinye ze-carotenoids ezinokuthi zinciphise umngcipheko wokwehla kwe-macular okunxulunyaniswa nokuguga, kwaye sesona sizathu siphambili sobumfama kubantu abadala. Kwelinye icala, umxholo wayo we-choline unokubonwa kulondolozo olungcono lwemisebenzi yobuchopho, enjengememori.
Amaqhinga okupheka iqanda
Yazi ukuba kwenzelwa ntoni ukubeka iqanda kwiglasi yamanzi okanye ukwahlula okumhlophe kwi-yolk xa uyifisa:
- Lahla iqanda lakho ngononophelo kwiglasi yamanzi ukuze ufumanise ukuba lonakele na. Ukuba iya ngqo ezantsi kweglasi, kulungile. Endaweni yoko, ukuba iqanda lakho liyadada, lilahle.
- Ukuba uyawathanda amaqanda othosiweyo nge-yolk yolukhuphiswano, yahlula-hlula umhlophe kwaye uyipheke ide ijike ibe mhlophe kwaye icekeceke. Emva koko faka i-yolk kunye nefry eminye imizuzu embalwa. Oku kuqinisekisa umhlophe ophekwe kakuhle kunye ne-yolk enamanzi.
- Xa unexesha elincinci lokupheka, unokufumana i-omelette ngomzuzu omnye ngoncedo lwe-microwave. Yigalele kwimug, ubethe kancinci kunye nemicrowave.