Umxholo wenqaku
Amaqanda ngumthombo onesondlo kwaye ofikelelekayo weprotheyini etyiwa ngabantu kwizigidi zeminyaka.
Olona hlobo lusetyenziswa kakhulu lweqanda liqanda lenkukhu. Nangona kunjalo, ezinye iintlobo ezininzi zamaqanda nazo zinokutyiwa, njengedada, izagwityi, iturkey kunye namaqanda erhanisi.
amaqanda idada, phantse i-50% enkulu ngobukhulu kuneqanda lenkukhu. Inomthubi omkhulu, ogolide.
Amaqokobhe awo anokuba nemibala eyahlukeneyo. Ifumaneka ngemibala eyahlukahlukeneyo, kubandakanywa iblue blue, blue-green, charcoal grey, kwaye ngamanye amaxesha mhlophe.
Nangona umbala weqokobhe ngamanye amaxesha utshintsha kwanaphakathi kohlobo olunye, umbala uxhomekeke kuhlobo lwedada.
kwinqaku “Ngaba amaqanda edada angatyiwa”, “ziyintoni iingenelo zamaqanda edada”, “ingaba kukho nawuphi na ubungozi kumaqanda edada”, “lithini ixabiso leprotheyini yamaqanda edada”, “yintoni umahluko phakathi kwamaqanda edada nenkukhu?” imibuzo iya kuphendulwa.
Ixabiso lesondlo samaqanda eDada
iqandaNgumthombo obalaseleyo weprotheyini ekumgangatho ophezulu. Inika zonke ii-amino acids ezifunwa ngumzimba ukwakha iprotheni. Iqanda leqanda lityebile kumafutha kunye ne-cholesterol, kunye neevithamini ezininzi kunye neemaminerali.
amaqanda idadaInezondlo kancinci kuneqanda lenkukhu – ngenxa yobukhulu bayo. umyinge amaqanda idada Nangona ilinganisa malunga ne-70 grams, iqanda elikhulu lenkukhu linobunzima be-50 grams.
Ngoko ke, ufumana izondlo ezininzi kwiqanda ledada kunakwiqanda lenkukhu.
Ukuba ezi zimbini zithelekiswa nobunzima, amaqanda idada isagqama. itheyibhile engezantsi Amaqanda enkukhu kunye ne-100 grams yamaqanda edadaiboniswe ngokwexabiso lesondlo.
| amaqanda idada | Iqanda lenkukhu | |
| Ikhalori | 185 | 148 |
| protein | Igram ye13 | Igram ye12 |
| namafutha | Igram ye14 | Igram ye10 |
| ekudleni | Igram ye1 | Igram ye1 |
| Ikholesterol | I-295% yexabiso losuku (DV) | I-141% ye-DV |
| Vitamin B12 | I-90% ye-DV | I-23% ye-DV |
| Selenium | I-52% ye-DV | I-45% ye-DV |
| Vitamin B2 | I-24% ye-DV | I-28% ye-DV |
| Demir | I-21% ye-DV | I-10% ye-DV |
| Ivithamin D | I-17% ye-DV | I-9% ye-DV |
| Kolin | 263 mg | 251 mg |
amaqanda idada Ineentlobo ngeentlobo zeevithamini kunye neeminerali. Okona kubaluleke kakhulu, ibalulekile ekwenziweni kweeseli ezibomvu zegazi, ukuhlanganiswa kweDNA, kunye nokusebenza kwemithambo-luvo esempilweni. Vitamin B12Ihlangabezana phantse neemfuno zemihla ngemihla.
Ziziphi iiNzuzo zamaqanda eDada?
Amaqanda ngokuqhelekileyo athathwa njengokutya okugqwesileyo kuba anezondlo ezigqithisileyo. Ukongeza, iqulethe iikhompawundi ezininzi ezinokubonelela ngezinye izibonelelo zempilo.
amaqanda idada umthubi ufumana umbala wawo o-orenji-tyheli kwizidali zendalo ezibizwa ngokuba yi-carotenoids. Ezi zi-antioxidant compounds ezinokukhusela iiseli kunye ne-DNA kumonakalo we-oxidative onokukhokelela kwizifo ezingapheliyo kunye neminyaka yobudala.
I-carotenoids enkulu kwi-yolks yeqanda yi-carotene, i-cryptoxanthin, i-zeaxanthin, kunye ne-lutein, eziye zanxulunyaniswa nengozi ephantsi ye-macular degeneration (AMD) enxulumene neminyaka, i-cataracts, isifo senhliziyo, kunye nezinye iintlobo zomhlaza.
Dada iqanda umthubi Kwakhona kutyebile kwi-lecithin kunye ne-choline. KolinSisakhamzimba esifana nevithamin esiyimfuneko kwiinwebu zeeseli ezisempilweni, kunye nengqondo, ii-neurotransmitters, kunye ne-nervous system. I-Lecithin iguqulwa ibe yi-choline emzimbeni.
I-Choline ibaluleke kakhulu kwimpilo yengqondo. Uphononongo olumalunga ne-2200 abadala abadala lubonise ukuba amanqanaba aphezulu e-choline yegazi adibaniswa nokusebenza kwengqondo engcono.
Kwakhona isondlo esibalulekileyo ngexesha lokukhulelwa, njengoko i-choline ikhuthaza ukukhula kwengqondo yomntwana ophilileyo.
Indawo emhlophe yedada kunye nezinye iintlobo zamaqanda zityebile kwiprotheyini kwaye ikhusela kusulelo. Abaphandi bachonge iikhompawundi ezininzi ezine-antibacterial, antiviral kunye ne-antifungal properties kumhlophe kweqanda.
Inokuthintela ukunqongophala kwevithamin D
100 grams inxalenye yeqanda idada Ivithamin D Ibonelela nge-8-9% yemfuno yakho yemihla ngemihla ye-DV.
Kwakhona, uphando oluthile lwezilwanyana kwiminyaka embalwa edlulileyo lubonisa ukuba ukusetyenziswa kweqanda kunokuthintela ukunqongophala kwe-vitamin D.
Uphononongo lweeveki ezisi-8 londla iimpuku zesifo seswekile ngokutya kweqanda lonke kwaye lwafumana ukonyuka kwe-130% kumanqanaba e-vitamin D xa kuthelekiswa neempuku ezondliwe ngokutya okusekelwe kwiprotheyini.
Iimpuku ezitye ukutya kweqanda lonke zinezinga eliphezulu levithamin D kuneempuku kukutya okusekwe kwiprotheyini eyongezwa ngevithamin D.
Ngumthombo olungileyo weprotheyini
Ukutya rhoqo imithombo yeprotheyini ebhityileyo efana namaqanda kunokubonelela ngezibonelelo zempilo ezibalulekileyo. Ukutya okuneprotheyini ephezulu kuye kwadityaniswa neenzuzo ezahlukeneyo zempilo, kubandakanya:
– Ukuphucula ulawulo lokutya
– Ukonyuka kweemvakalelo zokuhlutha
-Ukunciphisa i-calorie yokutya
– Ukuncipha kobunzima bomzimba
Olunye uphando oluncinci lufumene ukuba iiprotheni zeqanda zinokuba neenzuzo, ngakumbi ekulahlekeni kobunzima.
Yintoni Ubungozi Bamaqanda Edada?
Ngaphandle kweenzuzo zayo zempilo, amaqanda idadaAsinguye wonke umntu onokuyisebenzisa.
aleji
Iprotheyini yeqanda yinto eqhelekileyo yokungabikho komzimba. Nangona i-allergies eninzi yeqanda ihamba ebuntwaneni, yenye yezona zinto zixhaphakileyo zokutya kwiintsana kunye nabantwana.
Iimpawu zokwalana neqanda zinokusuka kwirhashalala ukuya ekungagayekiyo, ukuhlanza okanye urhudo. Kwiimeko ezinzima, ukungabikho kokutya kunokubangela i-anaphylaxis, enokuchaphazela ukuphefumla kwaye ibe yingozi ebomini.
idada kunye namaqanda enkukhuIiprotheyini ezikolunye uhlobo lweqanda ziyafana kodwa azifani, kwaye abantu abafumana i-aleji kuhlobo oluthile lweqanda abanakufumana ingxaki efanayo kwelinye. Ngoko ke nokuba awudibani namaqanda enkukhu, amaqanda idada Ungatya.
Nangona kunjalo, ukuba unesifo esaziwayo okanye esikrokrelekayo sokungahambisani namanye amaqanda, amaqanda idadaNgaphambi kokutya ukutya, kusoloko kuyimfuneko ukufuna iingcebiso zeengcali zokhuseleko.
Isifo sentliziyo
amaqanda idadaUninzi lwezifundo ziyavuma ukuba i-cholesterol ekwimithubi yeqanda ayinyusi ingozi yesifo sentliziyo kubantu abasempilweni.
Amaqanda eqanda abonakaliswe ukuba anyuse amanqanaba e-cholesterol ye-LDL (embi) kwabanye abantu, kodwa aphakamisa i-HDL (elungileyo) i-cholesterol.
Nangona kunjalo, ngenxa yokuqukethwe kwayo okuphezulu kwe-cholesterol amaqanda idada Isenokungakhuseleki kumntu wonke, ngakumbi ukuba unesifo seswekile okanye imbali yentsapho yesifo sentliziyo.
Olunye uphando lubonisa ukuba i-choline kwi-yolks yeqanda ingaba enye ingozi yesifo senhliziyo.
Iibhaktheriya emathunjini ziguqula i-choline ibe yinto ebizwa ngokuba yi-trimethylamine N-oxide (TMAO). Olunye uphando lubonise ukuba abo banamanqanaba aphezulu egazi le-TMAO banomngcipheko okhulayo wesifo senhliziyo. Abantu abatya ukutya okunamafutha aphezulu bavelisa i-TMAO eninzi.
Sekunjalo, akucaci ukuba i-TMAO iyingozi okanye ingaba ubukho bayo bubonakaliso lwengozi yesifo senhliziyo.
Ukhuseleko lokutya
ukhuseleko lokutya ngakumbi Salmonella izifo zokutya, ezifana ne-salmonellosis ebangelwa yibhaktheriyaisifo sokuvuvukala umngcipheko udla ngokunxulunyaniswa namaqanda.
okubangelwa kukutya amaqanda edada, kuquka nokuqhambuka okuxhaphakileyo e-UK nase-Ireland ngo-2010 salmonella Ukuqhambuka kosulelo kuye kwaxelwa.
Kwezinye iindawo zaseThailand, amaqanda idadaAmanqanaba aphezulu esinyithi esinzima afunyenwe
amaqanda idada Xa kuthengwa, kuyimfuneko ukuba ukhethe ezo zihlambulukileyo kwaye zingenazo iingqungquthela kwiigobolondo zazo. Kufuneka ipholile ekhaya kwi-4 ° C okanye ngaphantsi kwaye iphekwe de i-yolk iqine.
Kwakhona, iintsana, abantwana, abafazi abakhulelweyo, abantu abadala, kunye nabani na onesistim somzimba esibuthathaka Salmonella ngoko ke usengozini enkulu, ngoko ke kufuneka angawatyi amaqanda angaphekwanga ngokwaneleyo. Akukho mntu kufuneka atye amaqanda akrwada.
Iiprotheyini kunye nezinye izondlo zinokuncitshiswa ngexesha lokupheka
Ezinye izondlo ziyanda okanye ziyancipha xa amaqanda ephekiwe. Umxholo wezondlo zokutya unokutshintsha ngokushisa kunye nezinye iindlela zokupheka.
Umzekelo, umxholo weprotheyini uyahluka phakathi kweqanda elikrwada kunye neqanda elithambileyo okanye elinzima elibilisiwe.
Kwezinye iimeko, ukupheka kwandisa inani lezondlo kwiqanda. Amaqanda asabonelela ngezondlo ezininzi.
Indlela yokusebenzisa amaqanda eDada?
amaqanda idadaInokubiliswa, iphekwe kwioli, idliwe njenge-omelet, ngoko unokuyisebenzisa njengamaqanda enkukhu ekuphekeni.
Umahluko phakathi kweqanda leDada kunye neqanda lenkukhu
Ngokubanzi idada kunye namaqanda enkukhu iyafana. Nangona kunjalo, kukho ezinye izinto ezikhethekileyo ezibeka ezi zimbini.
Jonga
Umahluko obonakalayo kwinkangeleko yomzimba ubukhulu bamaqanda.
a amaqanda idadainokuba nkulu ngo 50–100% kuneqanda lenkukhu eliphakathi. Ngoko ke, a ukutya amaqanda edadaKufana nokutya iqanda elinye elinesiqingatha okanye amabini enkukhu.
Njengamaqanda enkukhu, amaqanda idadaUmbala wedada uxhomekeke kuhlobo, ukutya, indawo engqongileyo kunye nofuzo lwedada.
Zininzi amaqanda idadaZinexolo elimhlophe kodwa zinokuba nemibala engwevu, eluhlaza, emnyama kunye nebhlowu.
I-yolks nayo iyahluka ngobukhulu kunye nombala. Ngelixa i-yolk yamaqanda enkukhu ihlala ibala okanye iphuzi eqaqambileyo, idada iqanda umthubi ngumbala o-orenji ogolide bumnyama. Xa kuthelekiswa nenkukhu yenkukhu, i-yolk yedada ibonakala inamandla.
Ngcamla
Wonke umntu unokhetho olwahlukileyo, kodwa abanye abantu idada iqanda umthubi ithi imnandi ngakumbi kune-yolk yeqanda lenkukhu.
Ngokubanzi amaqanda edada kunye namaqanda enkukhuIncasa iyafana. Ngale nto incasa yeqanda ledadainokuba ngqindilili kunamaqanda enkukhu.
Uthelekiso lwezondlo
idada kunye namaqanda enkukhuZombini zineeprofayili zezondlo ezinomtsalane. Itshathi yokuthelekisa ingezantsi ibonisa iprofayili yesondlo se-100 grams yedada eliphekiweyo kunye namaqanda enkukhu
| amaqanda idada | Iqanda lenkukhu | |
| Ikhalori | 223 | 149 |
| protein | Igram ye12 | Igram ye10 |
| namafutha | Igram ye18,5 | Igram ye11 |
| ekudleni | Igram ye1,4 | Igram ye1,6 |
| Lif | Igram ye0 | Igram ye0 |
| Ikholesterol | 276% yexabiso lemihla ngemihla (DV) | I-92% ye-DV |
| Kolin | I-36% ye-DV | I-40% ye-DV |
| copper | I-6% ye-DV | I-7% ye-DV |
| I-Folate | I-14% ye-DV | I-9% ye-DV |
| Demir | I-20% ye-DV | I-7% ye-DV |
| pantothenic acid | - | I-24% ye-DV |
| phosphorus | I-16% ye-DV | I-13% ye-DV |
| riboflavin | I-28% ye-DV | I-29% ye-DV |
| Selenium | I-62% ye-DV | I-43% ye-DV |
| Thiamine | I-10% ye-DV | I-3% ye-DV |
| ivithamin A | I-23% ye-DV | I-18% ye-DV |
| Vitamin B6 | I-15% ye-DV | I-8% ye-DV |
| Vitamin B12 | I-168% ye-DV | I-32% ye-DV |
| Ivithamin D | I-8% ye-DV | I-9% ye-DV |
| Ivithamin E | I-13% ye-DV | I-8% ye-DV |
| zinc | I-12% ye-DV | I-9% ye-DV |
Amaxabiso esondlo samaqanda aphekiweyo nakrwada ayahluka.
Ngokuqhelekileyo, amaqanda aphantsi kwi-carbohydrates kunye nefayibha kodwa ngumthombo ocebileyo weprotheyini kunye nomthombo olungileyo wamafutha. Kwakhona iqulethe ezininzi iivithamini kunye neemaminerali, ngakumbi i-choline, i-riboflavin, i-selenium, i-vitamin A kunye ne-vitamin B12.
Nangona zombini ezi ndidi zamaqanda zinezondlo, amaqanda idada folate, demir kwaye iqulethe izondlo ezingaphezu kwamaqanda enkukhu, kuquka i-vitamin B12.
amaqanda idadaIqulethe i-12% okanye ngaphezulu ye-DV ye-vitamin B168. Umzimba udinga i-vitamin B12 kwimisebenzi ethile, njengokudala i-DNA kunye neeseli ezintsha ezibomvu zegazi.
Kodwa iqanda lenkukhu limhlophe, idada iqanda elimhlopheIqulethe ixabiso eliphezulu le-ovalbumin, i-conalbumin kunye nezinye iiprotheni ezifana ne-lysozyme. Iingcali zenzululwazi zikholelwa ukuba ezi proteni kunye nezinye ezisemaqanda zine-antimicrobial, i-antioxidant kunye neempawu zokuthintela umhlaza.
Abanye abantu bakholelwa ngempazamo ukuba iqanda elimhlophe kuphela lineprotheni. Nangona kunjalo, i-yolk, nangona ingaphantsi kancinci kunomhlophe, ngokwenene igcwele iprotheni.
idada kunye namaqanda enkukhuZombini ezimhlophe kunye ne-yolk zizityebi kwiipeptides eziluncedo ze-bioactive. Ezi peptides ngamasuntswana eprotheyini anokukhuthaza impilo entle ebantwini.
Amaqanda edada okanye amaqanda enkukhu?
iqanda ledada Ingaba iqanda lenkukhu lingcono kuxhomekeke kukhetho lomntu. amaqanda edada kunye namaqanda enkukhu Nazi izinto ezimbalwa ekufuneka uziqwalasele xa ukhetha phakathi:
aleji
Ngokuqhelekileyo, abantu abachasene namaqanda enkukhu ngenxa yokungafani kweeprotheni ezibangela ukungezwani komzimba. amaqanda idadaUngayisebenzisa ngokukhuselekileyo kwaye ngokuphambanayo.
ukusebenziseka
Amaqanda edada asenokungafumaneki lula kwezinye iingingqi.
ukhetho lomntu
Abanye basenokukhetha incasa yolunye uhlobo lweqanda kunolunye.
ixabiso
amaqanda idada inokubiza kakhulu kuba inkulu, kunzima ukuyifumana.
Ngenxa yoko;
amaqanda idadaInkulu kwaye inezondlo kancinci kuneqanda lenkukhu. Ikwabonelela nge-antioxidants kunye neekhompawundi ezibalulekileyo ezinokuthi zizuze amehlo kunye nengqondo, kwaye zikhusele kwizifo ezinxulumene neminyaka okanye izifo.
Amanqaku ekufanele uwafunde
