Mangaki Amakhalori Eqandeni? Izinzuzo, Ukulimala kanye Nenani Lokudla Okunempilo Kwamaqanda

iqandaKungokunye kokudla okumbalwa okuchazwa ngokuthi "ukudla okuphezulu". Iqukethe izakhamzimba eziyivelakancane ekudleni kwesimanje. "Ziyini izinzuzo zamaqanda", "maphi amavithamini asemaqandeni", "ingabe amaqanda ayayinyusa i-cholesterol", "ingabe amaqanda akwenza ukhuluphale", "ingabe kuyingozi ukudla amaqanda amaningi?" Nazi izimpendulo zemibuzo evame ukubuzwa...

Okuqukethwe Komsoco Kweqanda kanye Nenani Lekhalori

ngokuphelele iqandaIqukethe zonke izakhamzimba ezidingekayo ukuze iseli elilodwa liguquke libe itshwele. eyodwa enkulu okuqukethwe okunomsoco kweqanda elibilisiwe imi kanje:

I-Vitamin A: 6% we-RDI

I-Folate: 5% ye-RDI

I-Vitamin B5: 7% we-RDI

I-Vitamin B12: 9% we-RDI

I-Vitamin B2: 15% we-RDI

I-Phosphorus: 9% ye-RDI

I-Selenium: 22% we-RDI

ngokuphelele amakholori amaqanda 77, inani layo lamaprotheni lingamagremu angu-6, kanti amafutha ayo anempilo angamagremu angu-5. Futhi iqukethe inani elihle lamavithamini D, E, K, B6, i-calcium ne-zinc. iqandaIphinde inikeze izakhi ezihlukahlukene zokulandelela ezibalulekile empilweni. 

 Yiziphi Izinzuzo Zamaqanda?

Okuqukethwe kwe-cholesterol ephezulu, kepha ayithinti i-cholesterol embi

I-cholesterol yeqanda okuqukethwe kuphezulu. Awushadile iqandaihlinzeka ngo-300 mg, okungaphezu kwesigamu se-cholesterol enconyiwe yansuku zonke engu-212 mg. Kodwa-ke, i-cholesterol yokudla ayiphazamisi i-cholesterol yegazi.

Isibindi sikhiqiza inani elikhulu le-cholesterol nsuku zonke. Okuningi iqanda lapho udla, isibindi sivele sikhiqize i-cholesterol encane, ngakho siyalinganisela.

iqanda Impendulo ekusetshenzisweni iyahlukahluka ngakunye. Ku-70% wabantu iqandaayikhuphuli nhlobo amazinga e-cholesterol. Kwamanye ama-30% (okuthiwa abaphenduli be-hyper), ingase inyuse kancane inani ne-LDL cholesterol. (Kukhona futhi okuhlukile.

Abantu abanezimo zofuzo zohlobo lofuzo olubizwa nge-familia hypercholesterolemia noma i-ApoE4 iqanda ukunciphisa ukusetshenziswa.)

Yenyusa i-HDL (enhle) cholesterol

I-HDL isifinyezo se-High Density Lipoprotein. Kuvame ukubizwa ngokuthi i-cholesterol "enhle". Abantu abanamazinga aphezulu e-HDL bavame ukuba nengozi ephansi yesifo senhliziyo, unhlangothi, nezinkinga zempilo ezihlukahlukene.

Ukudla iqanda Kuyindlela enhle yokwandisa i-HDL. Ocwaningweni olulodwa, izikhathi ezi-6 ngosuku amasonto ayi-2 iqanda Kwanqunywa ukuthi ukudla amazinga aphezulu e-HDL cholesterol kwenyuke ngo-10%.

Okuqukethwe okuphezulu kwe-choline

KolinIwumsoco okungaziwa ukuthi ukhona kubantu abaningi. Kuyinto ebaluleke kakhulu futhi ivame ukuhlanganiswa ngaphakathi kwamavithamini B.

I-choline isetshenziselwa ukwakha ulwelwesi lwamangqamuzana futhi ihileleke ekukhiqizeni ama-molecule abonisa izimpawu kanye nemisebenzi ehlukahlukene yobuchopho.

Ucwaningo lokudla okunomsoco lubonisa ukuthi cishe amaphesenti angu-90 abantu anenani elingaphansi kwenani elinconywayo le-choline. iqanda Iwumthombo omuhle kakhulu we-choline. Awushadile iqandaiqukethe ngaphezu kwe-100 mg yalesi sakhi esibaluleke kakhulu.

Yehlisa ingozi yesifo senhliziyo

I-cholesterol ye-LDL ivame ukubizwa ngokuthi "i-cholesterol embi". Ukuba namazinga aphezulu e-LDL cholesterol kwandisa ingozi yesifo senhliziyo. 

Kunezinhlayiya ezincane eziminyene ze-LDL kanye nezinhlayiya ezinkulu ze-LDL. Ucwaningo oluningi luye lwabonisa ukuthi abantu abanezinhlayiya ezincane kakhulu, eziminyene ze-LDL basengozini enkulu yesifo senhliziyo kunabantu abanezinhlayiya ezinkulu ze-LDL.

iqanda Nakuba ithambekele ekunyuseni kancane i-cholesterol ye-LDL kwabanye abantu, ucwaningo lubonisa ukuthi izinhlayiya ziguqula i-LDL encane iye ku-LDL enkulu, okunenzuzo ekwehliseni ingozi yesifo senhliziyo.

Iqukethe i-lutein ne-zeaxanthin Antioxidants

Omunye wemiphumela yokuguga ukuncipha kombono. Kunezakhi eziningana ezisiza ukuvimbela izinqubo ezithile eziwohlokayo ezingathinta amehlo akho. I-Lutein ne-zeaxanthin Ama-Antioxidants ama-antioxidants anamandla avame ukunqwabelana ku-retina yeso.

Ucwaningo luye lwabonisa ukuthi ukusetshenziswa ngokwanele kwalezi zakhi zomsoco kubangela ukugula kwamehlo kanye ukuwohloka kwe-macular Kubonisa ukuthi kunganciphisa kakhulu ingozi yezinkinga ezivamile zamehlo amabili ezifana

Isikhuphasha seqandaiqukethe inani elikhulu le-lutein ne-zeaxanthin. Ocwaningweni olulawulwayo, labo abadla izikhupha zamaqanda eziyi-4.5 kuphela ngosuku amasonto angu-1.3 bandise amazinga egazi e-lutein ngo-28-50% kanye ne-zeaxanthin ngo-114-142%.

iqanda, futhi kugcwele uvithamini A, ukuntuleka kukavithamini A kuyimbangela evame kakhulu yobumpumputhe emhlabeni.

Yehlisa i-triglycerides

bonke umsoco amaqanda akufani. Ukwakheka okunomsoco kweqandakuyehluka kuye ngokudla kanye nokudla kwezinkukhu.

ezinkukhwini ezidla ukudla okunothiswe i-omega 3 iqandaanothe ngama-omega 3 fatty acids.

I-Omega 3 fatty acids iyaziwa ngokunciphisa amazinga egazi e-triglycerides, into eyaziwa kakhulu engozini yesifo senhliziyo.

Kolunye ucwaningo, labo abadla amaqanda ayi-5 omega-3 anothisiwe kuphela ngesonto babe nokuncipha ngo-3-16% kumazinga e-triglyceride ngemva kwamasonto amathathu.

Iqukethe amaprotheni ekhwalithi nama-amino acid abalulekile

Amaprotheni yizici ezibalulekile zokwakha zomzimba womuntu. Asetshenziselwa ukwenza zonke izinhlobo zezicubu nama-molecule asebenza ngezinhloso zesakhiwo nokusebenza.

Ukudla amaprotheni okwanele kubaluleke kakhulu, futhi ucwaningo lubonisa ukuthi amanani anconywayo angaba phansi kakhulu.

Ukuphakelwa okukodwa okukhulu kwamagremu angu-6 wamaprotheni iqandaIwumthombo omuhle kakhulu wamaprotheni. iqanda Iqukethe ama-amino acid adingekayo ngezilinganiso ezifanele.

Ukudla amaprotheni anele kunezinzuzo ezinjengokuncipha kwesisindo, ukwanda kwemisipha, ukwehlisa umfutho wegazi kanye nokwenza ngcono impilo yamathambo.

Amaqanda asiza ukunciphisa umzimba

iqanda ibambelela kahle ngendlela emangalisayo. iqandaInamandla okunciphisa ukudla kwe-caloric okulandelayo, okubangela imizwa yokusutha.

Ocwaningweni olwenziwa kwabesifazane abangu-30 abakhuluphele ngokweqile, labo abadla amaqanda esikhundleni sesinkwa sokudla kwasekuseni babekhulise imizwa yokusutha futhi ngokuzenzakalelayo badla ama-calories ambalwa amahora angu-36.

Kolunye ucwaningo, esikhundleni sesidlo sasekuseni esine-carbohydrate esindayo kanye nesidlo sasekuseni seqanda kubangele ukuncipha okukhulu kwesisindo esikhathini esingamaviki angu-8.

Ucwaningo lukhombisa ngokusobala ukuthi ukudla amaqanda ama-3 ngosuku kuphephe ngokuphelele. Abukho ubufakazi bokuthi ukweqa lokhu kuyingozi, “kuyindawo engashayiwe” njengoba kungafundwanga.

Ngaphezu kwakho konke, inikeza ukudla okungabizi, okulula ukukupheka, okuwusizo okungadliwa cishe nganoma yikuphi ukudla.

Ithuthukisa ukusebenza kobuchopho

iqandaiqukethe i-choline, isakhi esibaluleke kakhulu ekusebenzeni kahle kwesimiso sezinzwa. Ithuthukisa amakhono enkumbulo ebuchosheni kanye nokuba negalelo ekuqondeni okuphezulu nokucabanga kwezinhlangothi. Ukudla amaqanda nsuku zonkeIphinde iqede ubungozi bokuthola izifo ezingathi sína ze-neurodeergenerative njenge-Alzheimer's, ukuwohloka komqondo kanye nezimila zobuchopho.

Iqinisa amasosha omzimba

eggAmanani aphezulu kavithamini B12 kanye ne-selenium asiza ekwakheni imisebenzi yokuzivikela eqinile emzimbeni.

I-Selenium inezici ezinamandla zokulwa ne-antioxidant ezisiza ukuvikela ama-radicals mahhala ayingozi kusuka kumaseli anempilo ohlelweni.

Amasosha omzimba aqinile avikela umzimba ezifweni ezibangelwa amagciwane kanye nezinye izifo eziwubhadane zonyaka ezinjengomkhuhlane, imikhuhlane kanye nemfiva.

Iqinisa izicubu zemisipha

iqandaAmaprotheni amaningi kuwo abalulekile ekukhuthazeni ukukhula nokuthuthuka kwemisipha. Futhi, ngezikhathi zokulimala, ukucindezeleka noma ukugula iqandaisiza ukulungisa noma yiziphi izicubu ezixhumeneyo ezilimele emzimbeni ngokushesha. Izingane kanye kuphela ngosuku iqanda elincane Ukukhuthaza ukudla kwandisa imisipha kanye nokuguquguquka.

Izinzuzo zamaqanda kwabesifazane abakhulelwe

iqandaI-folic acid eningi ne-iron ekuyo kunenzuzo kakhulu kwabesifazane abakhulelwe. I-folic acidKanye ne-ayoni, yenza imisebenzi ethile ebalulekile njengokuqinisekisa ukuhlangana okufanelekile kanye nokuthuthwa kwamangqamuzana egazi abomvu emzimbeni kanye nokuqinisekisa ukukhula okufanele kombungu esibelethweni sikamama okhulelwe.

Ngakho-ke, ngenani elilinganiselwe ukudla iqandaIsiza omama abakhulelwe ukuba babe nokukhulelwa okuphephile ngokugwema izinkinga ezinjengokuphazamiseka kwemizwa njenge-spina bifida ezinganeni ezisanda kuzalwa noma ukujikeleza kwegazi okuphansi kakhulu emzimbeni kamama.

Inikeza amandla anele

Okuqukethwe okunomsoco kweqandaUkuba nomsoco kusiza ukugcina umzimba usebenza futhi kwandise ukukhiqiza kwawo. iqandayondla amangqamuzana obuchopho futhi isiza ukuthuthukisa ukusebenza kwengqondo, inkumbulo nomoya. Kuyasiza futhi ukululama ekulimaleni ngokuqinisa imisipha.

Izinzuzo zokudla amaqanda esikhumba

iqanda, ngokwemvelo i-biotin I-Biotin iyivithamini B enesibopho sokuthuthukisa ukuthungwa kwesikhumba nokuthuthukisa ukukhula kwezinwele. 

iqanda iphinde inikeze uvithamini D kanye ne-vitamin B5, kanye namaminerali abalulekile afana ne-zinc ne-selenium, okwenza kube lula ukuvuselelwa kwamangqamuzana esikhumba.

Ngoba, ukudla amaqanda njalo Ikhanyisa kakhulu isikhumba, inikeze ukubukeka kobusha nokukhazimulayo.

kuqinisa amathambo

iqandaIqukethe i-vitamin D, esiza ukwandisa ukuminyana kwamathambo, ngaleyo ndlela iqinise izicubu ezixhumene futhi inikeze isakhiwo esiqinile somgogodla.

Iqukethe inani elimangalisayo le-calcium ne-phosphorus, eliqinisa izicubu zamathambo futhi lisize nemisebenzi eyisisekelo yama-enzyme ku-anatomy yomzimba.

Ngakho-ke iqanda Kuyasiza ukuvimbela ukuphazamiseka okukhulu kwamathambo njenge-arthritis, i-osteoporosis nama-rickets.

Isiza ukuvimbela i-anemia

iqandaAmazinga e-iron akhethekile asiza ekugcineni ukwakheka kwamangqamuzana abomvu egazi anempilo futhi ahanjiswe kuwo wonke umzimba.

Ngaphezu kwalokho, ukuthatha i-ayoni eningi kubangela ukuncipha kokutholakala komoya-mpilo egazini oyiswa ezithweni ezibalulekile emzimbeni, njengenhliziyo, ubuchopho, amaphaphu, isibindi nezinso. ukuntuleka kwe-iron anemiakusiza ukuvimbela

Ngoba, ukudla amaqanda nsuku zonke Ngokuqinisekile igcina i-anemia kude, iqeda izimpawu ezihambisanayo ezifana nesiyezi nesicanucanu.

Yiziphi Izingozi Zokudla Amaqanda?

ukudla amaqanda Kunezingozi ezithile zempilo:

amagciwane

Amaqanda aluhlaza noma angaphekiwe kahle angase abe namagciwane angangena ngezimbotshana ezisemagobolondweni. Ngenxa yalesi sizathu, kuyadingeka ukugeza amagobolondo amaqanda kahle ngaphambi kokuwapheka.

i-allergies

Abanye abantu banokungezwani neqanda noma ukuzwela. Umuntu onokungezwani komzimba nezinto ezithile angabhekana nokusabela okusongela ukuphila lapho ethintana namaqanda noma imikhiqizo yamaqanda.

Ukudla amaqanda aluhlazangenxa yokuba khona kwamagciwane okuthiwa i-Salmonella ukudla okunoshevuokungabangelwa yini. 

Izindlela Zokupheka Iqanda

iqandaAyibizi futhi inomsoco ngendlela emangalisayo. Igcwele amaprotheni, amavithamini, amaminerali, amafutha anempilo, kanye nezakhi zokulandelela ezihlukahlukene ngenani lekhalori. Indlela opheka ngayo iqanda nayo ithinta iphrofayili yalo yezakhi. 

Amaqanda angaphekwa ngezindlela eziningi ezahlukene futhi ahlanganiswe kalula nokunye ukudla okunempilo njengemifino. Ukupheka iqanda kubulala amagciwane ayingozi futhi kulenza liphephe. Nazi ezidume kakhulu izindlela zokupheka amaqanda;

Iqanda elibilisiwe

Iqanda endishini yamanzi imizuzu engu-6-10. Uma isikhathi sokubilisa siqhubeka, i-yolk iba nzima nakakhulu.

Iqanda elibilisiwe

Isikhathi sokubilisa singaphansi kweqanda elibilisiwe. Isikhathi sokubilisa singaba yimizuzu emi-2.5 noma emi-3. I-yolk ayiqini futhi ihlala esimweni samanzi.

Amaqanda axoviwe

Amaqanda agayiwe aphulwa epanini elishisayo elinamafutha ashisayo. I-yolk ihlakazwa ngokuzikhethela noma ishiywe ingasakazwa ngesimo sayo esiwuketshezi.

Amaqanda aphekiwe

iqandakuphekwa esitsheni esiyisicaba kuhhavini oshisayo kuze kube kuqina. 

Menemen

Yenziwa ngokuthela amaqanda aqhutshiwe noma ngokuhlephula amaqanda emifino ephekwe epanini elinotamatisi, upelepele kanye no-anyanisi ongakhetha kukho.

Omelette

Ukwenza i-omelet, amaqanda ahlanjululwa, athululelwe epanini elishisayo futhi aphekwe kancane kancane phezu kokushisa okuphansi kuze kube yilapho eqinile. Ngokungafani neqanda eliqhekekile, i-omelet ayishukunyiswa.

Ukupheka kwenza ezinye izakhamzimba zigayeke

ukupheka iqanda kubenza baphephe futhi kube lula ukugaya ezinye zemisoco yabo. isibonelo salokhu iqandayiprotheni ekuyo.

Ucwaningo lukhombisa ukuthi iyagayeka uma isiphekiwe. Olunye ucwaningo lwathola ukuthi umzimba womuntu ungasebenzisa u-91% weprotheyini yamaqanda aphekiwe kanye nama-51% kuphela weprotheyini yamaqanda aluhlaza.

Lolu shintsho ekugayweni kokudla kucatshangwa ukuthi lwenzeka njengoba ukushisa kubangela izinguquko zesakhiwo kumaprotheni amaqanda.

Lapho amaprotheni ephekwe, ukushisa kwephula izibopho ezibuthakathaka eziwabumba. Amaprotheni abe esebumba izibopho ezintsha namanye amaprotheni endaweni yawo. Amaqanda aphekiwe Lezi zibopho ezintsha ezikulo zenza kube lula ngomzimba ukugaya.

Ukupheka emazingeni okushisa aphezulu kungalimaza ezinye izakhamzimba

Ukupheka iqandaNakuba kwenza ezinye izakhamzimba zigayeke, zingalimaza ezinye.

Lokhu akuyona into engavamile. Ukupheka ukudla okuningi kuzonciphisa imisoco ethile, ikakhulukazi uma kuphekwe emazingeni okushisa aphezulu isikhathi eside.

Ihlola lesi simo iqanda kubukwe kuyo. isifundo ukupheka iqanda Uthole ukuthi kwehlisa uvithamini A ngo-17-20%.

Ukupheka nakho iqanda Kunganciphisa kakhulu inani lama-antioxidants kuwo. Olunye ucwaningo lwathola ukuthi izindlela zokupheka ezijwayelekile, ezihlanganisa i-microwaving, ukubilisa, nokuthosa, zehlise inani lama-antioxidants athile ngo-6-18%.

Ucwaningo luye lwabonisa lokho iqanda Inganciphisa okuqukethwe kwevithamini D kuze kufike ku-40% uma iphekwe imizuzu engama-61, kuyilapho ingalahlekelwa kufika ku-18% uma ibilisiwe.

ukupheka iqandaNakuba kwehlisa ezinye izakhamzimba, kusewumthombo ocebile kakhulu wamavithamini nama-antioxidants.

Amathiphu Anempilo Okupheka Amaqanda

iqandaKuwukudla okunomsoco kodwa iqandaUngayenza ibe nempilo ngokunaka amathiphu alandelayo.

Khetha indlela yokupheka enekhalori ephansi

Uma uzama ukunciphisa ama-calories, ungakhetha amaqanda abilisiwe noma abilisiwe kancane. Njengoba engekho uwoyela owengeziwe ongeziwe kulezi zindlela zokupheka, ane-kilojoule ephansi kunamaqanda aphekiwe noma ama-omelettes.

Pheka iqanda ngemifino

iqandaIhambisana kahle nemifino. iqandaUkwandisa ukudla kwakho kwemifino ngemifino kusho ukwengeza i-fiber eyengeziwe namavithamini ekudleni kwakho. Ungakwazi ukwengeza imifino oyikhethayo ku-omelet noma wenze isidlo semifino. iqanda Ungakwazi ukupheka.

Pheka iqanda emafutheni azinzile

Amafutha angcono kakhulu okupheka ukushisa okuphezulu yilawo ahlala ezinzile emazingeni okushisa aphezulu futhi angafaki i-oxidize kalula ukuze akhe ama-radicals mahhala ayingozi. Izibonelo zokukhetha okuhle extra virgin amafutha omnqumo ve ibhotela elise.

Khetha iqanda elinomsoco ongakwazi ukulikhokhela

Izinga lokudla okunomsoco weqandaIthintwa yizinto eziningi, njengendlela yokulima kanye nokudla kwezinkukhu. Ngokuvamile, amaqanda e-organic avela ezinkukhu zamahhala abhekwa njengokudla okunomsoco kunamaqanda akhuliswe epulazini.

Ungapheki kakhulu

iqandaUma upheka isikhathi eside futhi ushisa kakhulu, ulahlekelwa imisoco. Ukusebenzisa ukushisa okuphezulu isikhathi eside kungandisa nenani le-cholesterol ene-oxidized eliqukethe. Lokhu kuyiqiniso ikakhulukazi ekushiseni kwepani.

Ngokuvamile, izindlela zokupheka ezimfishane nezinezinga lokushisa eliphansi zibangela ukuncipha kwe-oxidation ye-cholesterol futhi zilondoloze izakhi eziningi emaqandeni.

Ngakho-ke uhlobo oluzuzisa kakhulu lweqanda Amaqanda abilisiwe futhi athambile.