Lenza ntoni iqanda elimhlophe, zingaphi iikhalori? Iingenelo kunye neeNgozi

Amaqanda alayishwa ngezondlo ezahlukeneyo eziluncedo. Nangona kunjalo, ixabiso lesondlo seqanda liyahluka kakhulu kuxhomekeke ekubeni utya iqanda lonke okanye iqanda elimhlophe.

kwinqaku "yintoni iqanda elimhlophe", "zingaphi iikhalori kumhlophe weqanda", "yintoni inzuzo yeqanda elimhlophe", "yiprotheni emhlophe yeqanda", "lithini ixabiso lesondlo somhlophe weqanda" Ungazifumana iimpendulo kwimibuzo yakho.

Ixabiso leSondlo eliMhlophe ngeqanda

Abamhlophe beqandalulwelo olucacileyo, olungqindilili olujikeleze umthubi weqanda.

Iqanda eliqhanyiweyo linomaleko okhuselayo wokukhusela iinkukhu ezikhulayo kwiintsholongwane eziyingozi. Ikwabonelela ngezondlo ezithile ekukhuleni kwazo.

Abamhlophe beqanda Iqulethe i-90% yamanzi kunye ne-10% yeprotheyini.

Ukuba ususa i-yolk kwaye nje abamhlophe beqanda Ukuba uyayisebenzisa, ixabiso lesondlo seqanda litshintsha kakhulu.

Itshathi engezantsi ibonisa umahluko wesondlo phakathi kweqanda elikhulu elimhlophe kunye neqanda elikhulu:

Ziziphi iiNzuzo ze-Egg White?

Iphantsi kweekhalori kodwa iphezulu kwiprotheni

Abamhlophe beqanda, protein Iphezulu kwizondlo kodwa iphantsi kwiikhalori. Enyanisweni, iqulethe malunga ne-67% yazo zonke iiprotheni ezifumaneka kumaqanda.

Kwakhona, le proteni ikumgangatho ophezulu, iprotheni epheleleyo. Oku kuthetha ukuba iqulethe zonke ii-amino acids ezilithoba ekufuneka imizimba yethu isebenze ngokugqibeleleyo.

Ngenxa yeprotheyini ephezulu, iqanda elimhlophe Ukuyitya kuneenzuzo ezithile zempilo. Iprotheni inokunceda ukunciphisa umdla; ngokuba iqanda elimhlophe Ukutya kukunceda uzive uhluthi ixesha elide.

Ukutya iprotheyini eyaneleyo kubalulekile ukugcina nokwakha izihlunu, ngakumbi abo bazama ukunciphisa umzimba.

Ngamafutha aphantsi kunye ne-cholesterol

Amaqanda ebekukutya okunempikiswano ngenxa yamafutha agcweleyo kunye nomxholo we-cholesterol.

Noko ke, yonke i<em>cholesterol namafutha akwiqanda afumaneka kumthubi. kwelinye icala abamhlophe beqandaYiprotheyini ephantse imsulwa kwaye ayinamafutha okanye cholesterol.

Kangangeminyaka, amaqanda amhlophe ayecingelwa ukuba asempilweni kunokutya amaqanda apheleleyo.

Kodwa uphando lubonise ukuba kubantu abaninzi, i-cholesterol yeqanda ayinayo ingxaki.

Kodwa kwinani elincinane labantu, xa besitya i-cholesterol, amanqanaba egazi labo anyuka kancinane. Aba bantu babizwa ngokuba zii-overreacters.

"Ii-Overreacters" zinemizila ebangela i-cholesterol ephezulu, njenge-ApoE4 gene. Kwaba bantu okanye abantu abane-cholesterol ephezulu, iqanda elimhlophe inokuba lukhetho olungcono.

Ukwengeza, iqanda elimhlopheUkuqwalasela ukuba iqulethe phantse ioli, iqanda elimhlophe Isezantsi kakhulu kwiikhalori kunamaqanda apheleleyo.

Oku kwenza kube lukhetho oluhle kubantu abazama ukunciphisa i-calorie yabo kunye nokunciphisa umzimba.

Inceda ukuba nokukhulelwa okunempilo

a iqanda elimhlopheinikeza kufutshane neegram ezine zeprotheni. 

Uphononongo lophononongo lokuqonda ukubaluleka kokutya okufanelekileyo kwafumanisa ukuba abasetyhini abatya iiprotheyini ezininzi ngelixa bekhulelwe babeneentsana ezimbalwa ezizelwe phambi kwexesha kunye nezinobunzima obuphantsi, kwaye abafazi babenamandla amaninzi.

Ibonelela ngokuhlutha kwaye inceda ukunciphisa umzimba

Uphononongo lwaqhutyelwa ukufumanisa ukuba ukutya iprotheni kwisidlo sakusasa kunokunceda ukunciphisa umzimba ngokunciphisa indlala kunye nokutya. Injongo yolu phononongo yayikukuvavanya iziphumo zokutsiba isidlo sakusasa, esixhaphakileyo phakathi kwamantombazana afikisayo. 

Uphononongo lufumene ukuba ulutsha olutya isidlo sakusasa esineprotheyini ephezulu luziva luzele kakhulu, lukhokelela ekutyeni okuncinci kunye nokukhetha ukutya okungcono kakhulu.

Uphuhlisa izihlunu

Umzimba udinga ii-amino acids ezibalulekileyo ukwenza iprotheni epheleleyo, enokufunyanwa ngenyama kunye neemveliso zobisi okanye indibaniselwano yemithombo yezityalo efana neembotyi kunye nerayisi. iglycine umzekelo woku, kwaye elinye iqanda elimhlophe liqulethe 1.721 milligrams. 

Xa usebenzisa iprotheni efanelekileyo ngexesha elifanelekileyo, ufumana amandla kuba izihlunu zifumana oko zikufunayo ukulungisa nokwakha kwakhona. Umzekelo, ukuba ungumdlali kwaye wenze umsebenzi onzima, lo msebenzi ubeka uxinzelelo kwimisipha.

Ukutya iprotheyini epheleleyo kwimizuzu engama-30 yalo mthambo kunokunceda ukulungisa izihlunu zezihlunu ngokukhawuleza kwaye unokufumana izihlunu ezomeleleyo zilungele ukuzilolonga okulandelayo.

Kwabo bahlala kakhulu, iprotheni iyadingeka ukuze amandla onke enze imisebenzi yemihla ngemihla ngaphandle kokulimala, ukwakha amajoni omzimba, kunye nokugcina ioksijini kwiiseli zabo ezibomvu zegazi. Abamhlophe beqandaLolona khetho lulungileyo lokutya iprotheni enempilo elinganayo, efana neecarbohydrates kunye namafutha.

Ixhasa amanqanaba e-electrolyte

I-Potassium yanele emzimbeni i-electrolyte Ifana nesodium kuba inceda ekuqinisekiseni ukufumaneka kwayo. Oku kukhuthaza ukusebenza kwemisipha eqhelekileyo, kunceda ukukhusela imivimbo, kunye nokugcina intliziyo ephilileyo. 

Ukongeza, ii-electrolytes zikhusela iiseli emzimbeni ngokulinganisa ulwelo olujikelezileyo nangaphakathi kuzo, nto leyo enceda ukugcina uxinzelelo lwegazi lujongile, ngakumbi ukuba kukho isodiyam eninzi.

I-electrolytes ivela kwi-potassium. Abamhlophe beqanda inikeza isixa esihle se potassium. 

Izibonelelo ze-Egg White for Skin

Iqanda, iqanda elimhlophekwinwebu esebenza ukukhusela iqanda ngaphandle nje kweqokobhe nangaphakathi kweqokobhe collagen Ine. 

Abamhlophe beqanda Xa idibene neeprotheyini ezincedo eziqulethwe kuyo, idala imaski yobuso obukhulu.

Uphononongo lwenziwa ukuvavanya iinzuzo zempembelelo ye-eggshell membrane hydrolysates kwimibimbi, i-UV kunye nokukhuselwa komswakama kwizinto zokuthambisa.

Uphononongo luhlolisise izinga le-hyaluronic acid kunye nemveliso ye-collagen. Iziphumo, iqanda elimhlopheIbonise ukuba i-collagen kunye neprotheni ekuyo inceda ukunciphisa imibimbi ebangelwa lilanga. 

Ziziphi iiNgozi ze-Egg White?

Abamhlophe beqanda Ngokuqhelekileyo lukhetho lokutya olukhuselekileyo. Nangona kunjalo, inomngcipheko othile.

Ukwalana Kweqanda

Abamhlophe beqanda Kukhuselekile kubantu abaninzi, kodwa ukwaliwa kweqanda kunokwenzeka.

Uninzi lwamaqanda aleji luvela ebantwaneni.

Ukwaliwa kwamaqanda kubangelwa kukungaqondi kakuhle kwenkqubo yomzimba yokuzikhusela kwezinye zeeproteni ezikwiqanda njengeziyingozi.

Iimpawu ezithambileyo ziquka ububomvu, ukudumba, ukudumba, impumlo evuzayo, nokurhawuzelelwa kwamehlo. Abantu banokuphinda babe nengxaki yokwetyisa, isicaphucaphu, kunye nokugabha.

Nangona kunqabile, amaqanda anokubangela ukusabela okuyingozi okubizwa ngokuba yi-anaphylactic shock.

Oku kubangela uluhlu lweempawu, kubandakanywa ukudumba okukhulu komqala kunye nobuso, kunye nokuhla koxinzelelo lwegazi (olunokubulala xa ludibene).

Salmonella Ukutya Ityhefu

iqanda elikrwada elimhlophe kanjalo Salmonella umngcipheko wokutyhefwa kokutya yibhaktheriya.

Salmonella iqanda okanye iqokobhe leqandaIindlela zale mihla zokulima nokucoca zinciphisa umngcipheko.

Ukupheka iqanda elimhlophe de liqina kakhulu kunciphisa umngcipheko wale ngxaki.

Ukunciphisa i-Biotin Absorption

iqanda elikrwada elimhlophezifumaneka kwiintlobo ngeentlobo zokutya i-biotin Inokunciphisa ukufunxwa kwevithamin ebizwa

Le yivithamini enyibilikayo emanzini edlala indima ebalulekileyo kwimveliso yamandla.

iqanda elikrwada elimhlopheiqulethe iprotheni ebizwa ngokuba yi-avidin enokuthi ibophe kunye ne-biotin kwaye iyeke ukufunxwa.

Ngokwethiyori, oku kunokuba yingxaki. Nangona kunjalo, kuthatha ukutya okuninzi okumhlophe kweqanda elikrwada ukubangela ukusilela kwe-biotin. Kwakhona, i-avidin ayinayo impembelelo efanayo emva kokuba iqanda liphekwe.

Iqukethe iiprotheyini ezigqithisileyo

Kwabo banengxaki yezintso, ukutya isixa esikhulu seprotheyini kunokuba yingozi. Abantu abanezinga eliphantsi le-Glomerular filtration (GFR, isantya sokuhamba kwamanzi ahluzwe yintso) banokubandezeleka ngenxa yokulimala kwezintso ngenxa yexabiso eliphezulu le-biological yeprotheni yeqanda.

Iprotheyini ekhuthazwayo yemihla ngemihla kubantu abanokukhubazeka kwezintso yi-0.6 ukuya kwi-0.8 grams. Kodwa oogqirha bathi abo bane-GFR ephantsi, i-60% yeprotheni esetyenzisiweyo kufuneka ivele kumaqanda.

Iqanda eliMhlophe kunye neQhinga leqanda

Amaqanda amhlophe Makhe sihlolisise umahluko phakathi komthubi weqanda kunye neqanda leqanda. Umbala ngumahluko wokuqala ocacileyo. Abamhlophe beqandaInomsebenzi wokukhusela i-yolk. 

Albumin, abamhlophe beqandaLigama elisemthethweni kwaye limfiliba. Le mbonakalo yamafu ivela kwikharbon diokside, kwaye njengoko iqanda liguga, kuphuma ikharbon diokside, nto leyo eshiya iqanda licace ngakumbi.

I-Albumin inamaleko amane, ahluka ngokuguquguquka okukhulu kunye nokuncinci. Ubukhulu bangaphakathi bubizwa ngokuba mhlophe qhwa. Amaqanda amancinci agcina amaleko ashinyeneyo, kodwa amaqanda amadala aqala ukubhitya.

Ngokwezondlo, zombini iqanda elimhlophe Zombini izithungu zeqanda zibonelela ngezixa ezibalulekileyo zeprotheyini, kodwa zineprotheyini eninzi kunezimhlophe. 

Ngokubanzi, amaqanda, i-histidine, isoleucine, i-leucine, i-lysine, i-methionine, phenylalanineInomfanekiso omangalisayo we-amino acids, kuquka i-threonine, i-tryptophan kunye ne-valine. 

Abamhlophe beqanda Ingumthombo we-potassium, i-niacin, i-riboflavin, i-magnesium kunye ne-sodium. I-yolk ityebile kwi-vitamin A, i-phosphorus, i-iron, i-zinc kunye ne-vitamin D.

Iqanda leqanda liqukethe i-B6 kunye ne-B12, i-folic acid, i-pantothenic acid kunye ne-thiamine, i-phosphorus, isinyithi, i-zinc kunye ne-vitamin A, D, E kunye ne-K. 

Ngaba Ufanele Utye Amaqanda Amhlophe okanye Amaqanda Aphelele?

Abamhlophe beqandaNangona iphezulu kwiprotheyini, iphantsi kweekhalori, amafutha kunye ne-cholesterol, iyenza ibe kukutya okulungileyo kokunciphisa umzimba.

Amaqanda amhlopheKwakhona kunokuba luncedo kubantu abaneemfuno eziphezulu zeprotheyini abafuna ukubeka iliso kwi-calorie yabo, njengabadlali okanye abakhi bomzimba.

Nangona kunjalo, xa kuthelekiswa neqanda elipheleleyo, amaqanda amhlophe aphantsi kwezinye izondlo. Amaqanda apheleleyo aqulethe uluhlu olubanzi lweevithamini, iiminerali, iiprotheyini ezongezelelweyo kunye namafutha anempilo.

Ngaphandle kwamanqanaba aphezulu e-cholesterol yamaqanda, uhlalutyo lwakutsha nje alufumani nxibelelwano phakathi kokutya kweqanda kunye nobungozi besifo sentliziyo.

Ukuphononongwa okufanayo kwafumanisa ukuba ukutya iqanda ngosuku kunokunciphisa umngcipheko we-stroke.

Iqanda leqanda, ii-antioxidants ezimbini ezibalulekileyo ezinceda ukuthintela ukuwohloka kwamehlo kunye ne-cataract, lutein kunye ne-zeaxanthin Sisixhobo esityebileyo se

Ikwasisondlo esibalulekileyo abantu abaninzi abangoneli ngaso. kolin Ine.

Amaqanda apheleleyo akwenza uzive ugcwele kwaye akuncede utye iikhalori ezimbalwa.

Uphononongo lubonise ukuba ukutya amaqanda kwisidlo sakusasa kunokuba luncedo ekunciphiseni ubunzima kunye nomjikelezo wesinqe.

Ukuba unembali yentsapho ye-cholesterol ephezulu kunye nesifo senhliziyo, okanye ukuba sele unayo i-cholesterol ephezulu, ngoko iqanda elimhlophe Isenokuba lukhetho olunempilo kuwe.

iqanda elimhlophe Iingenelo zayo aziphelelanga nje kwimpilo yethu. Ikwayeyona nto isetyenziswa kakhulu kwiimaski zolusu. Ngaba uyenzile imaski ngeqanda elimhlophe ngeengxaki zesikhumba sakho?