Amaqanda aphakathi kokudla okukhethiwe okungahlukaniswa ngokuthi 'i-superfoods'. Amaqanda anezinzuzo eziningana zokudla okunomsoco. Kodwa-ke, inani lazo lincike ohlotsheni lweqanda olikhethile ukuba lidle amaqanda amhlophe noma amaqanda aphelele. Eminye imisoco etholakala emaqandeni ayijwayelekile ukutholakala ekudleni kwesimanje.
Okugqamile okunomsoco wamaqanda
Amaqanda ayimithombo yamaprotheni ashibhile ekhwalithi ephezulu. Ingxenye emhlophe iqukethe ngaphezu kwesigamu samaprotheni eqandeni. Ngaphezu kwalokho, ingxenye emhlophe iqukethe amavithamini B12, B6, no-D ngaphezu kwe-yolk namaminerali afana ne-zinc, iron copper.
Ngakolunye uhlangothi, i-yolk inamafutha amaningi nama-calories kunengxenye emhlophe. Izakhiwo zamavithamini A, D, E, kanye ne-lecithin ancibilika ngamafutha zinika amandla i-emulsification kumaresiphi afana nemayonnaise.
Izindlela ezihlukahlukene ongalungisa ngazo amaqanda
Amaqanda amnandi kakhulu. Angaphekwa ngezindlela ezihlukahlukene futhi kulula ukuwahlanganisa nokunye ukudla okufana nemifino. Ngezansi ezinye zezindlela ongazilungiselela ngazo:
- Ukubilisa
- Ukuzingela ngokungemthetho
- Ukuthosa
- Ukuwabhaka
- Omelet
- sifakwe
- Ebabhuqa
Izinto ezithinta ubukhulu bamaqanda
Izinto ezingase ziphazamise ubukhulu bamaqanda zihlanganisa lezi ezilandelayo;
- Ubudala benyoni enye inyoni iqanda elikhulu.
- Uhlobo lwenyoni: kukhona uhlobo lwezinyoni ezinamaqanda amakhulu kanti ezinye mancane
- Izici zokudla njengokudla kwansuku zonke kanye nokudla kwansuku zonke kwamaprotheni
- Indlela yokuphila yenyoni uma izinyoni zikwazi ukuthola ukudla okwengeziwe, kungenzeka zikhiqize amaqanda amakhulu
Yiziphi Izinzuzo Zezempilo zamaqanda?
- Ikhuthaza imisipha eqinile; imizimba yethu idinga amaprotheni ukwakha izicubu ezintsha ngaleyo ndlela enze amaprotheni abe isici esibalulekile ekudleni kwakho.
- Ikhuthaza ukukhula kwezinwele ezinempilo nezinzipho: amaqanda aqukethe isibabule esiphezulu esinama-amino acid kanye nohlu olubanzi lwamaminerali namavithamini anesibopho sokukhula kwezinzipho ezinempilo nezinwele.
- Ayasiza ekuvikeleni amathambo akho; amaqanda awumthombo ocebile kavithamini D. Uvithamini D udlala indima ebalulekile ekugcineni impilo enhle yamathambo kanye nokumuncwa kwe-calcium ngaleyo ndlela ikuvimbele ekubeni ube nama-rickets kanye ne-osteoporosis.
- Ziwusizo uma ufuna ukunciphisa isisindo: ukuthatha amaqanda amaningi kukhulisa umuzwa wakho wokugcwala ngaleyo ndlela kunciphisa ukuthathwa kwekhalori phakathi kokudla okunomsoco.
- Amaqanda aqukethe i-betaine ne-choline lokho thuthukisa inhliziyo enempilo. Ngakho-ke kunciphisa ingozi yokubhekana nesifo senhliziyo nesifo sohlangothi. Abantu abanesifo sikashukela bayelulekwa ukuthi badle amaqanda amaningi. Ukubasiza behlise amathuba okuthola izifo zenhliziyo. Zibuye zingaqapheli ngokwesilinganiso lapho zithatha amaqanda amaningi.
Ngesikhathi sokukhulelwa nokuncelisa, into ye-choline nayo iyasiza ekukhuleni kobuchopho bomntwana.
- Amaprotheni asezingeni eliphakeme nawo wonke ama-amino acid abalulekile anesibopho sokwakha umzimba. Ama-amino acid asatshalaliswa kahle, ngakho-ke umzimba ukwazi ukusebenzisa ngokugcwele amaprotheni akuwo.
Mangaki amaqanda amaningi kakhulu?
Amaqanda ake athathwa njengangenampilo uma ethathwa ngenxa ye-cholesterol ephezulu kanye nezinkinga zenhliziyo. Nokho, alikho inani elithile lamaqanda okufanele umuntu awadle ngosuku. Ekuqaleni, abantu babecabanga ukuthi kudliwa.
Indlela Yokukhetha Nokugcina Amaqanda
Uma uthenga amaqanda, kufanele ucabange ukuwakhetha ezikhukwini zamahhala noma ezikhuliswe ngokwezinto eziphilayo. Hlola amaqanda ngaphambi kokuthenga ngokubheka amakhreyithi ukuthi anento ewuketshezi noma ibhokisi eliwuketshezi ukuze uqinisekise ukuthi awekho amaqanda aphukile.
Kufanele ugcine amaqanda emzimbeni oyinhloko wefriji isikhathi esingaphezu kwenyanga. Kunconywa ukuthi uhlole usuku oluhle kakhulu lwangaphambi kweqanda elibhalwe ebhokisini. Amaqanda ane-omega 3 fatty acids ephakeme kufanele adliwe ngokushesha ngangokunokwenzeka ukuze kugcinwe amafutha esemasha.
Ukuphepha
Amaqanda aphakathi kwezinhlobo zokudla ezinkulu ezine-allergen. Izimpawu ze-egg allergen zingavela ngemva nje kokuthatha iqanda elilodwa. Zihlanganisa;
- Ukungqubuzana kwe-nasal
- Ukukhwehlela noma izifuba eziqinile
- Izilonda ebusweni noma emlonyeni
- Ungase ube nesicanucanu, amajaqamba, futhi ngezinye izikhathi uphalaze.
- Ungase futhi uhlangabezane nesimo esiphuthumayo esinzima, esisongela ukuphila, nesingavamile esibizwa i-anaphylaxis
Amaqanda aluhlaza angase abe namagciwane ayingozi abizwa ngokuthi Salmonella lokho kubi empilweni yakho. Ubuthi be-Salmonella bubangela imfiva, ukuphelelwa amanzi emzimbeni, namajaqamba.
Ngaphezu kwalokho, amaqanda aluhlaza anganciphisa ukumuncwa kwe-biotin, ivithamini encibilika emanzini edlala indima enkulu ekukhiqizeni amandla. Iprotheyini i-avidin etholakala eqandeni eliluhlaza ingabopha ku-biotin ngaleyo ndlela imise ukumuncwa kwayo. Kodwa-ke, kungase kudingeke udle inani elikhulu ukuze ubangele ukuntuleka kwe-biotin. Lapho upheka amaqanda, i-avidin ayinayo imiphumela efana namaqanda aluhlaza.
Amaqanda amhlophe noma amaqanda aphelele; yini okufanele udle?
Amaqanda amhlophe anama-kilojoule aphansi, amafutha, kanye ne-cholesterol nokho amaprotheni amaningi, ngakho-ke, awenza abe yingxenye yokudla okuhle ongakudla lapho uzama ukwehlisa isisindo. Ziphinde zihlomule abantu abanezidingo eziphezulu zamaphrotheni kodwa okudingeka baqaphele ukuthi badla kangakanani amakhalori, isb abasubathi.
Ngakolunye uhlangothi, amaqanda aphelele abe nemisoco encane uma eqhathaniswa namaqanda amhlophe. Amaqanda wonke anohlu olubanzi lwamavithamini, amaminerali, amaprotheni engeziwe, namanye amafutha anempilo. Naphezu kwenani eliphezulu le-cholesterol emaqandeni aphelele, akukho ukuhlobana phakathi kokudla amaqanda kanye nobungozi besifo senhliziyo. Iqanda ngosuku linganciphisa amathuba okuba uthole isifo sohlangothi
Ukwengeza, izikhupha zamaqanda ziyimithombo yama-antioxidants amabili okungukuthi; i-lutein ne-zeaxanthin. Ama-antioxidants amabili asiza ekuvimbeleni ukonakala kwamehlo kanye ne-cataract.
Uma udla amaqanda aphelele, uzozizwa ugcwele ngaleyo ndlela kukusiza ukuthi uzizwe ugcwele ngaleyo ndlela kukusiza ukuthi uthathe amakhalori ambalwa.
Kodwa-ke, uma udla ukudla okuqinile okunekhalori encishisiwe, unomlando womndeni we-cholesterol ephezulu nesifo senhliziyo noma une-cholesterol ephezulu, kufanele uthathe amaqanda amhlophe ukuze ukhethe okunempilo.
Isiphetho
Iningi labantu likhetha ukuthatha amaqanda amhlophe aphila amaqanda aphelele anezinzuzo eziningi zezempilo kunamaqanda amhlophe ngenxa yemisoco yawo eminingi. Kodwa-ke, abantu abadinga ukunciphisa amakhalori abo kufanele bakhethe ukudla amaqanda amhlophe.
credits
Sithanda ukubonga abafake isandla abangezansi abasisizile ukuthi sibhale lesi sihloko:
Ungoti wokulala
Ngisebenzisa ulwazi oluzuziwe lwezemfundo nobuchwepheshe, ngeluleka iziguli ezinezikhalo ezihlukahlukene mayelana nempilo yengqondo - isimo sengqondo esicindezelekile, uvalo, ukungabi namandla nesithakazelo, ukuphazamiseka kokulala, ukuhlaselwa ukwesaba, imicabango ecindezelayo nokukhathazeka, ubunzima bokugxila, nokucindezeleka. Ngesikhathi sami sokuphumula, ngithanda ukupenda futhi ngihambe ngezinyawo ezinde ogwini lolwandle. Enye yezinto ezingikhathazayo zakamuva yi-sudoku - umsebenzi omuhle kakhulu wokuthulisa umqondo ongakhululekile.
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