Iqanda lingenye yokudla okuthakazelisa kakhulu. Futhi, yize inengozi ethile, inani lezinzuzo liphakeme kakhulu uma lisetshenziswa ngokulinganisela nangaphakathi kokudla okunempilo. Zihlukahlukene, zimnandi, futhi azibizi kakhulu.
Uma sifaka kulokho umthamo wamaprotheni, i-ayoni, amavithamini kanye nezinye izakhamzimba ezimele lokho, akumangazi ukuthi kuvame ukubhekwa njenge enye yezinsika eziyinhloko zokudla.
Kubi yini ukudla amaqanda amaningi?
Iqanda ngosuku liyamukeleka, kepha kufanele ucabangele i-cholesterol ekulelo qanda (iqanda eliphakathi liqukethe ngaphezu kwesigamu sama-milligram angama-300 we-cholesterol asethwe njengomkhawulo wosuku) kungezwe kokunye ukudla kosuku. Futhi, abantu abanesifo senhliziyo, isifo sikashukela, noma i-cholesterol ephezulu kungaba kuhle ukubheka amaqanda amancane kunalawo amakhulu, ane-cholesterol eningi.
Amaqanda ne-cholesterol
Akubona bonke ososayensi abavumayo ukuthi amaqanda anemiphumela emibi ngempilo yabantu. Futhi kunezifundo lapho kungatholakali ubungozi obukhulu besifo senhliziyo kubantu abadla amaqanda angaphezu kwelilodwa ngosuku maqondana nalabo abadla elilodwa kuphela ngesonto. Ngaphezu kwalokho, kufanele kwaziwe ukuthi abamhlophe abanayo i-cholesterol.
Umphumela wamafutha agcwele emazingeni wegazi cholesterol mkhulu kakhulu kune-cholesterol. Ubisi lonke kanye nenyama enamafutha yizibonelo zokudla okufanele zikubheke lapho ukuhlolwa kwegazi kuveza i-cholesterol ephezulu. Futhi kungenxa yokuthi amafutha ayo anele enza umzimba ukhiqize i-cholesterol.
Ukuhlela ukudla kwakho iqanda ngamasonto kungumqondo omuhle kakhulu. Ngezinsuku othokozela ngazo lokhu kudla, nciphisa lokho okunamafutha amaningi agcwele usuku lonke. Noma kunjalo kubalulekile ukwazi izinga lakho le-cholesterol egazini futhi ukhulume nodokotela wakho mayelana ne-cholesterol nokuqukethwe okunamafutha okugcwele ekudleni kwakho. Abantu abaphilile bangadla kuze kufike emaqanda ayisikhombisa ngesonto, kepha labo abane-cholesterol ephezulu bavame ukukhawulelwa ku-3-4 ngesonto.
Amaqanda namaprotheni
Iqanda liyingxenye yokudla okunothile ngamaprotheni kanye nenyama, inhlanzi, imidumba namantongomane. Ngenxa yalokhu kubhekwa njengokudla okubalulekile ekudleni okunomsoco nokunempilo. Kepha kubalulekile ukuthi wazi ukuthi kube nezifundo eziphetha ngokuthi amaqanda angakhuphula i-cholesterol lapho ehlukunyezwa. Ngalesi sizathu akukhuthazwa ukuthi kube ukuphela komthombo wamaprotheni ekudleni.
Amaqanda ukwanelisa isifiso sakho sokudla
Ezinye izazi zokudla ziyeluleka ukuba yehlise isisindo. Lokhu kungenxa yokuthi azinamafutha amaningi, aqukethe amaprotheni asezingeni eliphakeme, futhi inganelisa isifiso sokudla ngaphezulu ngesikhathi sasekuseni kunokunye ukudla okunenani elifanayo lama-calories, ngenxa yenhlanganisela yamafutha namaprotheni.
Ukudla kwasekuseni yisikhathi esihle sokujabulela ukukhonza kwakho amaqanda nsuku zonke. Ungayihlanganisa nezicucu ezimbalwa zesinkwa sikakolweni esiphelele nengxenye yewolintshi. Ukudla kwasekuseni okuphansi kwekhalori okuzokugcina unelisekile kuze kufike isikhathi sasemini.
Iqanda linama-calories amangaki
Iqanda linikeza ama-calories aphakathi kwama-70 nama-80. Lokho kusho cishe amaphesenti ama-4 wekhalori lansuku zonke lokudla komuntu odla ama-calories ayi-2.000 XNUMX. Ngokwalesi sizathu iqanda lansuku zonke akufanele libe yisizathu sokukhathazeka uma ufuna ukugcina ulayini. Konke kuncike endleleni yokupheka (okuthosiwe kungaphindeka kabili inani lamakhalori uma kuqhathaniswa nokuosa) nokudla okuhambisana nakho esidlweni ngasinye.
Kuyaphawuleka ukuthi, ngaphezu kokungabi nama-calories aphezulu, ihlinzeka Amaphesenti ayi-10 wamaprotheni anconywayo ansuku zonke, kanye nezinye izakhamzimba ezibalulekile, ezifana ne-iron ne-B vitamin, kufaka phakathi i-folate (enconyelwe abesifazane abakhulelwe).
Futhi inikeza izakhamzimba ezifana ne-lutein ne-zeaxanthin, ezinye i-carotenoids ezinganciphisa ubungozi bokuwohloka kwe-macular okuhambisana nokuguga, futhi okuyiyona imbangela enkulu yokungaboni kubantu abadala. Ngakolunye uhlangothi, okuqukethwe kwayo kwe-choline kungabonakala ekugcineni okungcono kwemisebenzi yobuchopho, njengokukhumbula.
Amasu okupheka iqanda
Yazi ukuthi kwenzekani ukubeka iqanda engilazini yamanzi noma uhlukanise okumhlophe ku-isikhuphasha lapho usithosa:
- Beka iqanda lakho ngokucophelela engilazini yamanzi ukuthola ukuthi konakele yini. Uma iqonde ezansi kwengilazi, kulungile. Esikhundleni salokho, uma iqanda lakho lintanta, lililahle kude.
- Uma uthanda amaqanda othosiwe ane-yolk egijimayo, hlukana nomhlophe bese uwapheka aze aphenduke amhlophe futhi abe opaque. Bese ufaka isikhuphasha futhi gazinga eminye imizuzu embalwa. Lokhu kuqinisekisa isikhuphasha esimhlophe esiphekwe kahle kanye namanzi.
- Lapho unesikhathi esincane sokupheka, ungaba ne-omelette ngomzuzu owodwa nje ngosizo lwe-microwave. Thela emgodini, shaya kancane ne-microwave.