Zingaphi iiCalories kwiqanda? Iinzuzo, Ubungozi kunye nexabiso lesondlo samaqanda

iqandaKokunye kokutya okumbalwa okuchazwa njenge "superfood". Iqulethe izondlo ezinqabileyo kwisidlo sanamhlanje. "Ziziphi iingenelo zamaqanda", "zeziphi iivithamini ezisemaqanda", "ngaba amaqanda ayayinyusa i-cholesterol", "ngaba amaqanda akwenza ube nobunzima", "ingaba kuyingozi ukutya amaqanda amaninzi?" Nazi iimpendulo kwimibuzo edla ngokubuzwa...

I-Egg Nutritional Content kunye nexabiso leKhalori

iyonke iqandaIqulethe zonke izondlo ezifunekayo ukuze iseli enye ijike ibe lintshontsho. enye enkulu umxholo wezondlo weqanda elibilisiwe imi ngolu hlobo lulandelayo:

I-Vitamin A: i-6% ye-RDI

I-Folate: i-5% ye-RDI

I-Vitamin B5: i-7% ye-RDI

I-Vitamin B12: i-9% ye-RDI

I-Vitamin B2: i-15% ye-RDI

Phosphorus: 9% yeRDI

I-Selenium: i-22% ye-RDI

iyonke iikhalori zeqanda I-77, ixabiso layo leprotheyini yi-6 grams, kunye nomxholo wayo ophilileyo we-fat content yi-5 grams. Ikwanezixa ezilungileyo zeevithamini D, E, K, B6, calcium kunye nezinc. iqandaIkwabonelela ngeentlobo ngeentlobo zezondlo zomkhondo ezibalulekileyo kwimpilo. 

 Ziziphi iingenelo zamaqanda?

Umxholo ophezulu we-cholesterol, kodwa awuchaphazeli i-cholesterol embi

I-cholesterol yeqanda umxholo uphezulu. Ungatshatanga iqandainikeza i-300 mg, engaphezulu kwesiqingatha se-cholesterol ephakanyisiweyo yemihla ngemihla ye-212 mg. Noko ke, i<em>cholesterol esegazini ayichaphazeli i<em>cholesterol esegazini.

Isibindi sivelisa izixa ezikhulu zecholesterol yonke imihla. Kaninzi iqanda xa usitya, isibindi sivelisa i<em>cholesterol encinane, ngoko ilungelelene.

iqanda Impendulo ekusetyenzisweni iyahluka ngokwahlukeneyo. Kwi-70% yabantu iqandaayiwanyusi amanqanaba e-cholesterol konke konke. Kwelinye i-30% (ebizwa ngokuba yi-hyper-responders), inokunyusa kancinci i-cholesterol epheleleyo kunye ne-LDL. (Kukwakho nangaphandle.

Abantu abaneemeko zofuzo zohlobo lofuzo olubizwa ngokuba yi-familia hypercholesterolemia okanye i-ApoE4 iqanda ukunciphisa ukusetyenziswa.)

Yenyusa i-HDL (elungileyo) i-cholesterol

I-HDL sisishunqulelo se-High Density Lipoprotein. Ngokuqhelekileyo kwaziwa ngokuba yi-cholesterol "elungileyo". Abantu abanamanqanaba aphezulu e-HDL bahlala benomngcipheko omncinci wesifo sentliziyo, isifo sohlangothi, kunye neengxaki zempilo ezahlukeneyo.

Ukutya iqanda Yindlela entle yokwandisa i-HDL. Kwisifundo esinye, amaxesha ama-6 ngosuku kwiiveki ezi-2 iqanda Kwagqitywa ukuba ukutya okuphezulu kwe-HDL amanqanaba e-cholesterol kwanda nge-10%.

Umxholo we-choline ophezulu

KolinSisakhamzimba esingaziwa ukuba sikhona kubantu abaninzi. Yinto ebaluleke kakhulu kwaye isoloko ibekwe ngokwamaqela kwiivithamini B.

I-choline isetyenziselwa ukwenza iimbumba zeeseli kwaye ibandakanyeka ekuveliseni iimolekyuli zokubonisa kunye nemisebenzi eyahlukeneyo yengqondo.

Uphononongo lwezondlo lubonisa ukuba malunga ne-90% yabantu bangaphantsi kwexabiso eliphakanyisiweyo le-choline. iqanda Ngumthombo ogqwesileyo we-choline. Ungatshatanga iqandaiqulethe ngaphezu kwe-100 mg yesi sondlo sibaluleke kakhulu.

Yehlisa umngcipheko wesifo sentliziyo

I-cholesterol ye-LDL yaziwa ngokuba yi-cholesterol "embi". Ukuba ne-cholesterol ephezulu ye-LDL kwandisa ingozi yesifo sentliziyo. 

Kukho amasuntswana ashinyeneyo e-LDL kunye namasuntswana amakhulu e-LDL. Uphononongo oluninzi lubonise ukuba abantu abancinci, amasuntswana e-LDL axineneyo banomngcipheko ophezulu wesifo sentliziyo kunabantu abanamasuntswana e-LDL amaninzi.

iqanda Nangona ityekele ekunyuseni kancinane i-cholesterol ye-LDL kwabanye abantu, uphononongo lubonisa ukuba amasuntswana aguqula ukusuka kwi-LDL encinci ukuya kwi-LDL enkulu, eluncedo ekwehliseni umngcipheko wesifo sentliziyo.

Iqulethe i-lutein kunye ne-zeaxanthin antioxidants

Enye yeziphumo zokwaluphala kukuncipha kombono. Kukho izondlo ezininzi ezinceda ukuthintela iinkqubo ezithile eziphazamisayo ezinokuchaphazela amehlo akho. Lutein kunye ne-zeaxanthin I-Antioxidants zi-antioxidants ezinamandla ezivame ukuqokelela kwi-retina yeso.

Uphononongo lubonise ukuba ukusetyenziswa ngokwaneleyo kwezi zondlo kubangela i-cataract kunye ukuwohloka kwe-macular Ibonisa ukuba inokunciphisa kakhulu umngcipheko weengxaki eziqhelekileyo zamehlo amabini ezifana

Umpakathi weqandaiqulethe izixa ezikhulu lutein kunye zeaxanthin. Kuphononongo olulawulwayo, abo badla ama-yolks angama-4.5 kuphela ngosuku kwiiveki ezi-1.3 bandise amanqanaba egazi le-lutein ngama-28-50% kunye ne-zeaxanthin nge-114-142%.

iqanda, okwanevithamin A eninzi, ukunqongophala kwevithamin A ngoyena nobangela uxhaphakileyo wobumfama ehlabathini.

Yehlisa i-triglycerides

Zonke ixabiso lesondlo amaqanda ayifani. Ukuqulunqwa kwesondlo seqandaiyahluka ngokuxhomekeke ekutyeni nasekutyeni kweenkukhu.

kwiinkukhu ezitya ukutya okune-omega 3 iqandazityebile kwi omega 3 fatty acids.

I-Omega 3 fatty acids iyaziwa ngokunciphisa amanqanaba egazi e-triglycerides, into eyaziwayo yomngcipheko wesifo senhliziyo.

Kuphononongo olunye, abo batya amaqanda angama-5 kuphela e-omega-3 etyetyisiweyo ngeveki babenokuncipha kwe-3-16% kumanqanaba e-triglyceride emva kweeveki ezi-18.

Iqulethe iprotheni esemgangathweni kunye neeamino acids ezibalulekileyo

Iiproteni zezona zitena zingundoqo zokwakha zomzimba womntu. Zisetyenziselwa ukwenza zonke iintlobo zezicubu kunye neamolekyu ezisebenzela iinjongo zesakhiwo kunye nokusebenza.

Ukutya okwaneleyo kweprotheyini kubaluleke kakhulu, kwaye uphononongo lubonisa ukuba izixa ezicetyiswayo zinokuphantsi kakhulu.

Inkonzo enye enkulu ye-6 grams yeprotheni iqandaNgumthombo obalaseleyo weprotheyini. iqanda Iqulethe i-amino acids efunekayo kwimilinganiselo efanelekileyo.

Ukutya iiprotheyini ezaneleyo kuneenzuzo ezifana nokunciphisa umzimba, ukunyuka kwemisipha, ukunciphisa uxinzelelo lwegazi kunye nokuphucula impilo yamathambo.

Amaqanda anceda ukunciphisa umzimba

iqanda ibambe kakuhle kakhulu. iqandaInamandla okunciphisa i-caloric intake elandelayo, ibangela iimvakalelo zokuhlutha.

Kuphononongo lwabafazi abatyebileyo abangama-30, abo batya amaqanda endaweni yesonka sesidlo sakusasa baye banyusa iimvakalelo zokugcwala kwaye batya ngokuzenzekelayo iikhalori ezimbalwa kwiiyure ezingama-36.

Kwesinye isifundo, ukutshintshwa kwesidlo sakusasa se-carbohydrate esinzima kunye nesidlo sasekuseni seqanda kubangele ukwehla okukhulu kobunzima kwixesha le-8-iveki.

Uphononongo lubonisa ngokucacileyo ukuba ukutya amaqanda ama-3 ngosuku kukhuselekile ngokupheleleyo. Akukho bungqina bokuba ukuya ngaphaya koku kuyingozi, "yintsimi engabonakaliyo" njengoko ingazange ifundwe.

Ngaphezu kwako konke, ibonelela ngesidlo esingabizi kakhulu, ekulula ukusilungiselela, esinokusetyenziswa nakukuphi na ukutya.

Ukuphucula ukusebenza kwengqondo

iqandaiqulethe i-choline, isondlo esibaluleke kakhulu ekusebenzeni ngokufanelekileyo kwenkqubo ye-nervous. Iphucula izakhono zememori kwingqondo kunye nokuba negalelo kwingqiqo ephezulu kunye nokucinga okusecaleni. Ukutya amaqanda yonke imihlaIkwaphelisa umngcipheko wokukhula kokuphazamiseka kwe-neurodeergenerative efana ne-Alzheimer's, i-dementia kunye ne-brain tumors.

Yomeleza amajoni omzimba

iqandaIzixa eziphezulu ze-vitamin B12 kunye ne-selenium zinceda ukwakha imisebenzi yokukhusela eyomeleleyo emzimbeni.

I-Selenium ineepropathi ezinamandla ze-antioxidant ezinceda ukukhusela i-radicals eyingozi kwi-oxidizing iiseli eziphilileyo kwinkqubo.

Isistim somzimba esinamandla sikhusela umzimba kusulelo lwentsholongwane kunye nezinye iindyikityha zexesha elithile ezinjengomkhuhlane, umkhuhlane kunye nomkhuhlane.

Yomeleza izicubu zomzimba

iqandaIsiqulatho esikhulu seprotheyini kuyo sibaluleke kakhulu ekukhuthazeni ukukhula kwemisipha kunye nophuhliso. Kwakhona, ngamaxesha okwenzakala, uxinzelelo okanye ukugula iqandainceda ukulungisa naziphi na izihlunu ezonakeleyo ezidibanisayo emzimbeni ngoko nangoko. Abantwana kube kanye kuphela ngosuku iqanda elincinci Ukukhuthaza ukutya kwandisa ubunzima bemisipha kunye nokuguquguquka.

Izibonelelo zamaqanda kubafazi abakhulelweyo

iqandaI-folic acid eninzi kunye nentsimbi ekuyo iluncedo kakhulu kubasetyhini abakhulelweyo. Ifolic acidKunye ne-iron, yenza imisebenzi ebalulekileyo efana nokuqinisekisa ukuhlanganiswa kunye nokuthuthwa kweeseli ezibomvu zegazi emzimbeni kunye nokuqinisekisa ukukhula okufanelekileyo komntwana esibelekweni sikamama okhulelweyo.

Ngoko ke, kwisixa esiphakathi ukutya iqandaInceda oomama abakhulelweyo ukuba babe nokukhulelwa okukhuselekileyo ngokuphepha iingxaki ezinjengokuphazamiseka kwemithambo-luvo okufana ne-spina bifida kwiintsana ezisandul’ ukuzalwa okanye ukuhamba kwegazi okuphantsi kakhulu kumzimba kamama.

Inika amandla okwaneleyo

Umxholo wezondlo weqandaUkuba zizityebi kwizondlo kunceda ukugcina umzimba usebenza kwaye ukwandisa imveliso yawo. iqandayondla iiseli zengqondo kwaye inceda ukuphucula ukusebenza kwengqondo, inkumbulo kunye nomoya. Kwakhona kunceda ukuchacha kukwenzakala ngokomeleza izihlunu.

Iingenelo zokutya amaqanda esikhumbeni

iqanda, ngokwemvelo i-biotin I-Biotin yivithamini B enoxanduva lokuphucula ukuthungwa kwesikhumba kunye nokuphucula ukukhula kweenwele. 

iqanda inika kwakhona i-vitamin D kunye ne-vitamin B5, kunye neemaminerali ezibalulekileyo ezifana ne-zinc kunye ne-selenium, eziququzelela ukuvuselelwa kweeseli zesikhumba.

Kuba, ukutya amaqanda rhoqo Ikhanyisa kakhulu ulusu, inika imbonakalo yolutsha kunye nekhazimulayo.

yomeleza amathambo

iqandaiqulethe i-vitamin D, enceda ukwandisa ukuxinwa kwamathambo, ngaloo ndlela iqinisa izicubu ezidibeneyo kunye nokubonelela ngesakhiwo esiqinileyo somnqonqo.

Iqulethe ixabiso elimangalisayo le-calcium kunye ne-phosphorus, eyomeleza izicubu zethambo kwaye iququzelele imisebenzi esisiseko ye-enzyme kwi-anatomy yomzimba.

Ngenxa yale nto iqanda Inceda ukuthintela ukuphazamiseka okukhulu kwamathambo njenge-arthritis, i-osteoporosis kunye ne-rickets.

Inceda ukuthintela i-anemia

iqandaAmanqanaba e-iron akhethekileyo anceda ukugcina i-synthesis yeeseli ezibomvu zegazi kunye nokuthutha kuwo wonke umzimba.

Ukongeza, ukuthatha isixa esikhulu se-iron kubangela ukuhla kweoksijini egazini elithwalwa kumalungu abalulekileyo emzimbeni, njengentliziyo, ingqondo, imiphunga, isibindi kunye nezintso. ukunqongophala kwe-iron anemiainceda ukuthintela

Kuba, ukutya amaqanda yonke imihla Ngokuqinisekileyo igcina i-anemia, isusa iimpawu ezihambelanayo ezifana nesiyezi kunye nesicaphucaphu.

Zeziphi Iingozi Zokutya Amaqanda?

ukutya amaqanda Kukho iingozi zempilo:

iintsholongwane

Amaqanda akrwada okanye angaphekwanga ngokwaneleyo asenokuba nebhaktheriya enokungena ngemibhobho esemaqokobheni. Ngenxa yesi sizathu, kuyimfuneko ukuhlamba iigobolondo zamaqanda kakuhle ngaphambi kokuba zipheke.

aleji

Abanye abantu banokwaliwa yiqanda okanye uvakalelo. Umntu onokwaliwa unokujamelana neemeko ezisongela ubomi xa edibana namaqanda okanye iimveliso zeqanda.

Ukutya amaqanda akrwadangenxa yobukho bentsholongwane ebizwa ngokuba yiSalmonella ityhefu yokutyayintoni enokubangela oko. 

Iindlela zokupheka kweqanda

iqandaAyibizi kakhulu kwaye inezondlo ezimangalisayo. Igcwele iiprotheyini, iivithamini, iiminerali, amafutha anempilo, kunye neentlobo ezahlukeneyo zezondlo ngexabiso lekhalori. Indlela opheka ngayo iqanda nayo ichaphazela iprofayili yezondlo zayo. 

Amaqanda anokuphekwa ngeendlela ezininzi ezahlukeneyo kwaye ngokulula adityaniswe nokunye ukutya okunempilo okufana nemifuno. Ukupheka iqanda kutshabalalisa iibhaktheriya eziyingozi kwaye kuyenza ikhuseleke. Nazi ezona zidumileyo iindlela zokupheka iqanda;

Iqanda elibilisiwe

Iqanda kwisitya samanzi kwi-6-10 imizuzu. Ixesha elide lokubilisa, i-yolk iba nzima ngakumbi.

Iqanda elibilisiwe

Ixesha lokubilisa lingaphantsi kweqanda elibilisiwe. Ixesha lokubilisa malunga ne-2.5 okanye i-3 imizuzu. I-yolk ayiqini kwaye ihlala kwindawo yolwelo ngakumbi.

Amaqanda aqhuqhiwe

Amaqanda aqhekekileyo aphulwa kwipani eshushu kunye neoli eshushu. I-yolk ichithwa ngokuzikhethela okanye ishiywe ingahanjiswanga ngendlela yayo engamanzi.

Amaqanda aphekiweyo

iqandaiphekwe kwisitya esisezantsi kwi-oven eshushu de ibe lukhuni. 

Menemen

Yenziwa ngokugalela amaqanda aqhekeziweyo okanye amaqanda aqhekekileyo kwimifuno ephekwe epanini kunye neetumato, iipepile kunye namatswele.

Omelette

Ukwenza i-omelet, amaqanda ahlanjululwa, agalelwe kwi-skillet eshushu kwaye aphekwe ngokukhawuleza phezu kobushushu obuphantsi kuze kube nzima. Ngokungafani neqanda eliqhekezayo, i-omelet ayishukunyiswa.

Ukupheka kwenza ezinye izondlo zityeke ngakumbi

ukupheka iqanda ibenza bakhuseleke kwaye kube lula ukwetyisa ezinye zezondlo zabo. umzekelo woku iqandayiprotheni ekuyo.

Uphononongo lubonisa ukuba iyagaywa xa iphekiwe. Olunye uphando lwafumanisa ukuba umzimba womntu unokusebenzisa i-91% yeprotheyini yamaqanda aphekiweyo kunye ne-51% kuphela yeprotheni yamaqanda akrwada.

Olu tshintsho kwi-digestibility kucingelwa ukuba lwenzeka njengoko ubushushu bubangela utshintsho lwesakhiwo kwiiprotheni zeqanda.

Xa iiprotheni ziphekwe, ubushushu buqhekeza amabhondi abuthathaka abumbayo. Iiprotheyini ke zenza amaqhina amatsha kunye nezinye iiproteni kwindawo yazo. Amaqanda aphekiweyo Ezi zibophelelo zitsha kuyo zenza kube lula ukuba umzimba ugaye.

Ukupheka kumaqondo obushushu aphezulu kunokonakalisa ezinye izondlo

Ukupheka iqandaNangona isenza ukuba ezinye izondlo zityeke ngakumbi, zinokubenzakalisa abanye.

Oku akuqhelekanga. Ukupheka ukutya okuninzi kuya kunciphisa ezinye izondlo zakho, ngakumbi ukuba ziphekwe kumaqondo obushushu aphezulu ixesha elide.

Izifundo ngale meko iqanda kujongwe kuyo. isifundo ukupheka iqanda Wafumanisa ukuba kunciphisa umxholo we-vitamin A malunga ne-17-20%.

Ukupheka nako iqanda Inokunciphisa kakhulu inani le-antioxidants kuyo. Olunye uphando lufumene ukuba iindlela zokupheka eziqhelekileyo, ezibandakanya i-microwaving, ukubilisa, kunye nokuqhotsa, kunciphise inani le-antioxidants ethile nge-6-18%.

Uphando luye lwabonisa ukuba iqanda Inokunciphisa umthamo we-vitamin D ukuya kwi-40% xa iphekwe imizuzu engama-61, ngelixa inokulahlekelwa ukuya kwi-18% xa ibilisiwe.

ukupheka iqandaNangona ithoba izondlo ezithile, isengumthombo otyebileyo kakhulu weevithamini kunye ne-antioxidants.

Iingcebiso eziphilileyo zokupheka kwamaqanda

iqandaKukutya okunesondlo kodwa iqandaUnokwenza ube nempilo ngokunikela ingqalelo kwezi ngcebiso zilandelayo.

Khetha indlela yokupheka ephantsi kweekhalori

Ukuba uzama ukunciphisa iikhalori, unokukhetha amaqanda abilisiwe okanye aphekiweyo. Ekubeni kungekho oyile eyongezelelweyo eyongeziweyo kwezi ndlela zokupheka, ziphantsi kweekhalori kunamaqanda aqhekekileyo okanye i-omelettes.

Pheka iqanda ngemifuno

iqandaIhamba kakuhle nemifuno. iqandaUkwandisa ukutya kwakho kwemifuno ngemifuno kuthetha ukongeza i-fiber eyongezelelweyo kunye neevithamini kwisidlo sakho. Unokongeza imifuno oyikhethayo kwi-omelet okanye wenze isidlo semifuno. iqanda Ungapheka.

Pheka iqanda kwioli ezinzileyo

Amafutha angcono kakhulu ekuphekeni okutshisa kakhulu yizo ezihlala zizinzile kumaqondo aphezulu kwaye azifaki i-oxidize ngokulula ukwenza i-radicals yamahhala eyingozi. Imizekelo yokukhetha okulungileyo ioli yomnquma enyulu ve ibhotolo ibekwe.

Khetha elona qanda linezondlo onokulifikelela

Umgangatho wezondlo zamaqandaIchatshazelwa zizinto ezininzi, ezifana nendlela yokulima kunye nokutyiswa kweenkukhu. Ngokuqhelekileyo, amaqanda e-organic avela kwiinkukhu ezikhululekile zibhekwa njengezondlo eziphakamileyo kunamaqanda akhuliswe efama.

Ungapheki kakhulu

iqandaOkukhona upheka ixesha elide kwaye ushushu, kokukhona ulahlekelwa zizondlo. Ukusebenzisa ubushushu obuphezulu ixesha elide kunokunyusa umthamo we-cholesterol ene-oxidized equlethwe kuyo. Oku kuyinyani ngakumbi kwi-pan yokufudumeza.

Ngokubanzi, iindlela zokupheka ezimfutshane, ezisezantsi zobushushu zibangela i-oxidation encinci ye-cholesterol kwaye igcine uninzi lwezondlo kumaqanda.

Ke ngoko eyona ndlela inenzuzo yeqanda Amaqanda abilisiwe kwaye athambileyo.