Okuqukethwe kwe-athikili
Amaqanda awumthombo onomsoco futhi othengekayo wamaprotheni abantu asebewadle izigidi zeminyaka.
Uhlobo lweqanda olusetshenziswa kakhulu iqanda lenkukhu. Kodwa-ke, ezinye izinhlobo eziningi zamaqanda nazo zingadliwa, njengedada, izigwaca, i-turkey namaqanda ehansi.
amaqanda edada, cishe ngo-50% ngobukhulu kuneqanda lenkukhu. Inombala osaphuzi omkhulu, osagolide.
Amagobolondo awo angaba nemibala ehlukene. Itholakala ngemibala ehlukahlukene, kuhlanganise noluhlaza okwesibhakabhaka ophaphathekile, oluhlaza okwesibhakabhaka, ompunga wamalahle, futhi ngezinye izikhathi omhlophe.
Nakuba umbala wegobolondo ngezinye izikhathi uhluka ngisho phakathi kohlobo olufanayo, umbala uncike ohlotsheni lwamadada.
esihlokweni “Ingabe amaqanda amadada angadliwa”, “Ziyini izinzuzo zamaqanda edada”, “Ingabe kukhona ingozi emaqandeni edada”, “Liyini inani lamaphrotheni lamaqanda edada”, “Uyini umehluko phakathi kwamaqanda edada nawenkukhu?” imibuzo izophendulwa.
Inani Lomsoco Lamaqanda Edada
iqandaIwumthombo omuhle kakhulu wamaprotheni ekhwalithi ephezulu. Inikeza wonke ama-amino acids umzimba awadingayo ukwakha amaprotheni. I-egg yolk inothile ngamafutha kanye ne-cholesterol, kanye namavithamini namaminerali amaningi.
amaqanda edadaInomsoco kancane kuneqanda lenkukhu - ngenxa yobukhulu bayo. isilinganiso amaqanda edada Nakuba inesisindo esingamagremu angu-70, iqanda elikhulu lenkukhu linesisindo esingamagremu angu-50.
Ngakho-ke, uthola imisoco eminingi eqandeni ledada kunaseqanda lenkukhu.
Uma kokubili kuqhathaniswa nesisindo, amaqanda edada kusagqama. ithebula elingezansi Amaqanda enkukhu nge 100 amagremu amaqanda duckkuboniswa ngokwenani lokudla okunempilo.
| amaqanda edada | Iqanda lenkukhu | |
| Ikhalori | 185 | 148 |
| amaprotheni | I-gram ye-13 | I-gram ye-12 |
| uwoyela | I-gram ye-14 | I-gram ye-10 |
| carbohydrate | I-gram ye-1 | I-gram ye-1 |
| I-Cholesterol | 295% Wevelu Yansuku zonke (DV) | 141% ye-DV |
| I-Vitamin B12 | 90% we-DV | 23% we-DV |
| selenium | 52% we-DV | 45% ye-DV |
| Vitamin B2 | 24% we-DV | 28% ye-DV |
| Demir | 21% ye-DV | 10% we-DV |
| Ivithamini D | 17% we-DV | 9% we-DV |
| Kolin | I-263 mg | I-251 mg |
amaqanda edada Inezinhlobonhlobo eziningi zamavithamini namaminerali. Okubaluleke kakhulu, kubalulekile ekwakhekeni kwamangqamuzana abomvu egazi, ukwakheka kwe-DNA, nokusebenza kwemizwa enempilo. I-Vitamin B12Ihlangabezana cishe nezidingo zansuku zonke ze
Yiziphi Izinzuzo Zamaqanda Edada?
Amaqanda ngokuvamile abhekwa njengokudla okuhle kakhulu ngoba anomsoco kakhulu. Ukwengeza, iqukethe izinhlanganisela eziningana ezingase zinikeze ezinye izinzuzo zezempilo.
amaqanda edada ophuzi uthola umbala wawo osawolintshi-ophuzi ezitsheni zemvelo ezibizwa ngokuthi ama-carotenoids. Lawa ama-antioxidant compounds angavikela amaseli kanye ne-DNA emonakalweni we-oxidative ongaholela ezifweni ezingapheli nezihlobene neminyaka.
I-carotenoid enkulu eziqhweni zamaqanda yi-carotene, i-cryptoxanthin, i-zeaxanthin, ne-lutein, okuye kwaxhunyaniswa nengozi ephansi yokuwohloka kwe-macular okuhlobene neminyaka (AMD), ulwelwesi lwamehlo, isifo senhliziyo, nezinye izinhlobo zomdlavuza.
Iqanda leqanda ledada Icebile futhi nge-lecithin ne-choline. KolinIyisakhi esinjengovithamini esibalulekile kulwelwesi lwamangqamuzana olunempilo, kanye nobuchopho, ama-neurotransmitters, nesistimu yezinzwa. I-Lecithin iguqulwa ibe yi-choline emzimbeni.
I-Choline ibaluleke kakhulu empilweni yobuchopho. Ucwaningo kubantu abadala asebekhulile abangaba ngu-2200 lubonise ukuthi amazinga aphezulu e-choline yegazi axhunywe ekusebenzeni okungcono kobuchopho.
Kubuye kube isakhi esibalulekile ngesikhathi sokukhulelwa, njengoba i-choline ikhuthaza ukukhula kobuchopho bengane enempilo.
Ingxenye emhlophe yedada nezinye izinhlobo zamaqanda inothile ngamaprotheni futhi ivikela ezifweni. Abacwaningi bathole izinhlanganisela eziningi ezine-antibacterial, antiviral kanye ne-antifungal properties kumhlophe kweqanda.
Ingase ivimbele ukuntula kwe-vitamin D
100 amagremu ingxenye yeqanda ledada Ivithamini D Inikeza u-8-9% wesidingo sakho sansuku zonke se-DV.
Futhi, ucwaningo oluthile lwezilwane eminyakeni embalwa edlule lubonisa ukuthi ukusetshenziswa kweqanda kungavimbela ukuntuleka kwevithamini D.
Ucwaningo lwamaviki angu-8 luphakele amagundane esifo sikashukela ukudla kweqanda lonke futhi lwathola ukwanda kwe-130% kumazinga we-vitamin D uma kuqhathaniswa namagundane adla ukudla okusekelwe kumaprotheni.
Amagundane adle lonke ukudla kweqanda ayenamazinga aphezulu kavithamini D kunamagundane ekudleni okusekelwe kumaprotheni ahlanganiswe novithamini D.
Iwumthombo omuhle wamaprotheni
Ukudla njalo imithombo yamaprotheni angenalutho njengamaqanda kunganikeza izinzuzo ezibalulekile zezempilo. Ukudla okunamaprotheni amaningi kuye kwahlotshaniswa nezinzuzo ezihlukahlukene zezempilo, kuhlanganise:
– Ukwenza ngcono ukulawula ukudla
– Ukwanda kwemizwa yokusutha
- Ukuncipha kwekhalori yokudla
– Ukuncipha kwesisindo somzimba
Olunye ucwaningo oluncane lwathola ukuthi amaprotheni amaqanda angase abe nezinzuzo, ikakhulukazi ekunciphiseni isisindo.
Buyini Ubungozi Bamaqanda Edada?
Naphezu kwezinzuzo zayo zezempilo ezingaba khona, amaqanda edadaAkuwona wonke umuntu ongayisebenzisa.
i-allergies
I-egg protein iyi-allergen evamile. Nakuba ama-allergies amaningi amaqanda ehamba ebuntwaneni, kungenye yezinto ezivame kakhulu zokungezwani nokudla ezinsaneni nasezinganeni.
Izimpawu zokungezwani neqanda zingasukela ekuqubukeni kwesikhumba kuye ekungagayelweni kahle kokudla, ukuhlanza noma isifo sohudo. Ezimweni ezimbi kakhulu, ukungezwani kokudla kungabangela i-anaphylaxis, engathinta ukuphefumula futhi ibe yingozi empilweni.
amaqanda idada kanye inkukhuAmaprotheni ohlobo olulodwa lweqanda afanayo kodwa awafani, futhi abantu abangezwani nohlobo oluthile lweqanda bangase bangabi nenkinga efanayo kolunye. Ngakho-ke noma ungaguli emaqanda enkukhu, amaqanda edada Ungadla.
Kodwa-ke, uma unokwaliwa okwaziwayo noma okusolakala ukuthi kwamanye amaqanda, amaqanda edadaNgaphambi kokudla ukudla, kuyadingeka njalo ukufuna iseluleko sochwepheshe ukuze uphephe.
Isifo senhliziyo
amaqanda edadaUcwaningo oluningi luyavuma ukuthi i-cholesterol esezikhupha zamaqanda ayiwandisi amathuba okuba nesifo senhliziyo kubantu abanempilo.
Izikhupha zamaqanda ziye zaboniswa ukwandisa amazinga e-cholesterol ye-LDL (embi) kwabanye abantu, kodwa futhi aphakamisa i-HDL (enhle) cholesterol.
Kodwa-ke, ngenxa yokuqukethwe kwayo okuphezulu kwe-cholesterol amaqanda edada Kungase kungaphepheli kuwo wonke umuntu, ikakhulukazi uma unesifo sikashukela noma umlando womndeni wesifo senhliziyo.
Olunye ucwaningo luphinde lubonise ukuthi i-choline emaqanda amaqanda ingase ibe enye ingozi yesifo senhliziyo.
Amagciwane emathunjini aguqula i-choline ibe inhlanganisela ebizwa ngokuthi i-trimethylamine N-oxide (TMAO). Ucwaningo oluthile luye lwabonisa ukuthi labo abanamazinga aphezulu egazi e-TMAO banengozi eyengeziwe yesifo senhliziyo. Abantu abadla ukudla okunamafutha aphezulu bakhiqiza i-TMAO eyengeziwe.
Noma kunjalo, akucaci ukuthi i-TMAO iyisici esiyingozi noma ukuthi ukuba khona kwayo kuyinkomba yengozi yesifo senhliziyo.
Ukuphepha kokudla
ukuphepha kokudla futhi ikakhulukazi I-Salmonella izifo ezibangelwa ukudla, njenge-salmonellosis ebangelwa amagciwaneisifo sokuvuvukala ingozi ngokuvamile ihlotshaniswa namaqanda.
okubangelwa ukudla amaqanda amadada, okuhlanganisa nokuqubuka okusabalele e-UK nase-Ireland ngo-2010 i-salmonella ukuqubuka kokutheleleka kuye kwabikwa.
Kwezinye izingxenye zeThailand, amaqanda edadaKutholwe amazinga aphezulu ezinsimbi ezisindayo
amaqanda edada Lapho uthenga, kubalulekile ukukhetha lawo ahlanzekile futhi angenayo imifantu emagobolondweni awo. Kufanele ipholiswe ekhaya ku-4°C noma ngaphansi futhi iphekwe kuze kube yilapho i-yolk iqinile.
Futhi, izinsana, izingane, abesifazane abakhulelwe, abantu abadala, nanoma ubani onamasosha omzimba asengozini I-Salmonella ngakho-ke usengozini enkulu, ngakho akufanele adle amaqanda angaphekiwe. Akekho okufanele adle amaqanda aluhlaza.
Amaprotheni nezinye izakhamzimba zingancishiswa ngesikhathi sokupheka
Ezinye izakhamzimba ziyakhula noma zinciphe uma amaqanda esevuthiwe. Okuqukethwe kwezakhi zokudla kungashintsha ngokushisa nezinye izindlela zokupheka.
Isibonelo, okuqukethwe kwamaprotheni kuyahluka phakathi kweqanda eliluhlaza kanye neqanda elithambile noma eliqinile elibilisiwe.
Kwezinye izimo, ukupheka kwandisa inani lezakhamzimba eqandeni. Amaqanda asanikeza inala yemisoco.
Ungalisebenzisa Kanjani I-Duck Egg?
amaqanda edadaIngabiliswa, iphekwe ngamafutha, idliwe njenge-omelet, ukuze ukwazi ukuyisebenzisa njengamaqanda enkukhu ukupheka.
Umehluko Phakathi Kweqanda Ledada Neqanda Lenkukhu
Sekukonke amaqanda idada kanye inkukhu iyafana impela. Noma kunjalo, kunezici ezithile ezihlukanisa lezi ezimbili.
umbono
Umehluko ophawuleka kakhulu ekubukekeni komzimba ubukhulu bamaqanda.
Bir amaqanda edadaingaba nkulu ngo-50–100% kuneqanda lenkukhu eliphakathi nendawo. Ngakho-ke, a ukudla amaqanda amadadaKufana nokudla iqanda elilodwa nengxenye noma amabili enkukhu.
Njengamaqanda enkukhu, amaqanda edadaUmbala wedada uncike kuhlobo, ukudla, indawo ezungezile kanye nofuzo lwedada.
Abaningi amaqanda edadaAnamagxolo amhlophe kodwa futhi angaba nemibala empunga ngokuphaphathekile, eluhlaza okotshani, emnyama neluhlaza sasibhakabhaka.
Izikhupha nazo ziyehluka ngosayizi nangombala. Ngenkathi i-yolk yamaqanda enkukhu ngokuvamile iphaphathekile noma iphuzi ngokugqamile, isikhuphasha seqanda ledada ingumbala osawolintshi osagolide ngokumnyama. Uma kuqhathaniswa ne-yolk yenkukhu, i-yolk yedada ibonakala inamandla kakhulu.
Nambitha
Wonke umuntu unokunambitheka okuhlukile, kodwa abanye abantu isikhuphasha seqanda ledada ithi imnandi kakhulu kune-yolk yeqanda lenkukhu.
Sekukonke amaqanda edada namaqanda enkukhuUkunambitheka kuyafana. Ngalokhu ukunambitheka kweqanda ledadaingase ibe minyene kunamaqanda enkukhu.
Ukuqhathaniswa Komsoco
amaqanda idada kanye inkukhuZombili zinamaphrofayili ezakhi ezihlaba umxhwele. Ishadi lokuqhathanisa elingezansi libonisa iphrofayili yokudla okunomsoco wamagremu angu-100 wedada eliphekiwe namaqanda enkukhu
| amaqanda edada | Iqanda lenkukhu | |
| Ikhalori | 223 | 149 |
| amaprotheni | I-gram ye-12 | I-gram ye-10 |
| uwoyela | I-gram ye-18,5 | I-gram ye-11 |
| carbohydrate | I-gram ye-1,4 | I-gram ye-1,6 |
| I-Lif | I-gram ye-0 | I-gram ye-0 |
| I-Cholesterol | 276% Wenani Lansuku zonke (DV) | 92% we-DV |
| Kolin | 36% we-DV | 40% we-DV |
| ithusi | 6% we-DV | 7% we-DV |
| I-Folate | 14% we-DV | 9% we-DV |
| Demir | 20% we-DV | 7% we-DV |
| i-pantothenic acid | - | 24% we-DV |
| phosphorus | 16% we-DV | 13% we-DV |
| riboflavin | 28% ye-DV | 29% we-DV |
| selenium | 62% we-DV | 43% we-DV |
| I-Thiamine | 10% we-DV | 3% we-DV |
| vitamin A | 23% we-DV | 18% ye-DV |
| I-Vitamin B6 | 15% ye-DV | 8% ye-DV |
| I-Vitamin B12 | 168% ye-DV | 32% we-DV |
| Ivithamini D | 8% ye-DV | 9% we-DV |
| Vitamin E | 13% we-DV | 8% ye-DV |
| zinc | 12% we-DV | 9% we-DV |
Amanani omsoco wamaqanda aphekiwe naluhlaza ayahluka.
Ngokuvamile, amaqanda aphansi kuma-carbohydrates kanye ne-fiber kodwa awumthombo ocebile wamaprotheni kanye nomthombo omuhle wamafutha. Futhi iqukethe amavithamini namaminerali amaningi, ikakhulukazi i-choline, i-riboflavin, i-selenium, i-vitamin A ne-vitamin B12.
Nakuba zombili izinhlobo zamaqanda zinomsoco, amaqanda edada i-folate, yensimbi futhi iqukethe imisoco eminingi kunamaqanda enkukhu, kuhlanganise novithamini B12.
amaqanda edadaIqukethe u-12% noma ngaphezulu we-DV kavithamini B168. Umzimba udinga uvithamini B12 ukwenza imisebenzi ethile, njengokwenza i-DNA namaseli abomvu egazi amasha.
Nokho iqanda lenkukhu limhlophe, idada iqanda elimhlopheIqukethe amanani aphezulu e-ovalbumin, i-conalbumin namanye amaprotheni afana ne-lysozyme. Ososayensi bakholelwa ukuthi la maprotheni kanye namanye emaqandeni ane-antimicrobial, antioxidant kanye nezindawo zokuvimbela umdlavuza.
Abanye abantu bakholelwa ngephutha ukuthi kuphela amaqanda amhlophe aqukethe amaprotheni. Nokho, i-yolk, nakuba ingaphansi kancane kunomhlophe, empeleni igcwele amaprotheni.
amaqanda idada kanye inkukhuKokubili okumhlophe kanye ne-yolk kucebile ngama-peptide asebenzayo e-bioactive. Lawa ma-peptide ayizinhlayiya zamaprotheni ezingakhuthaza impilo enhle kubantu.
Amaqanda edada noma amaqanda enkukhu?
iqanda ledada Ukuthi iqanda lenkukhu lingcono yini kuncike ekuthandeni komuntu siqu. amaqanda edada namaqanda enkukhu Nazi izinto ezimbalwa okufanele uzicabangele lapho ukhetha phakathi:
i-allergies
Imvamisa, abantu abangezwani namaqanda enkukhu ngenxa yomehluko wamaprotheni adala ukungezwani komzimba. amaqanda edadaUngayisebenzisa ngokuphepha futhi ngokuphambene nalokho.
Ukusebenziseka
Amaqanda edada angase angatholakali kalula kwezinye izifunda.
okuthandwa nguwe
Abanye bangase bathande ukunambitheka kolunye uhlobo lweqanda kunolunye.
intengo
amaqanda edada ingase ibize kakhulu ngoba inkulu, kunzima ukuyithola.
Ngenxa yalokho;
amaqanda edadaInkulu futhi inomsoco kancane kuneqanda lenkukhu. Iphinde inikeze ama-antioxidants kanye nezinhlanganisela ezibalulekile ezingazuzisa amehlo nobuchopho, futhi zivikele ezifweni ezihlobene nobudala noma izifo.
Imibhalo Okufanele Uyifunde
