Ngaba ungumntu othanda ukutya amaqanda ngesidlo sakusasa? Mhlawumbi ungumntu othanda ijimu okhathalela imo yomzimba wakho. Enye yezona zinto zidumileyo omele uzenze ngoku kukususa i-yolk uze utye emhlophe kuphela. Abantu abaninzi baqhele oku ngenxa yesaci esithi, "I-yolk ine-cholesterol eninzi, ngoko ayilungelanga umzimba." Kodwa kunempilo kangakanani ukutya iqanda elimhlophe kuphela? Makhe sithethe ngale nto namhlanje.
Yintoni kanye kanye le nto imhlophe?
Ngamafutshane, uninzi lwamafutha kunye ne-cholesterol eqandeni ikwi-yolk. Ngoko ke ukuba ufuna ukufumana zonke izondlo kwiqanda elingenamafutha, ukususa i-yolk sisisombululo.
Kodwa xa sisusa i-yolk, silahlekelwa zizakhamzimba ezininzi ezibalulekileyo ezikuyo. Umzekelo, i-yolk ineevithamini A, D, E, K, kunye ne-DHA, ezibalulekileyo ekuphuhlisweni kwengqondo.
Ngoko ke, yintoni ekhoyo kwi-egg whites? I-egg whites ineekhalori eziphantsi kakhulu, kwaye ayinamafutha konke konke. Endaweni yoko, iqulethe ezi zinto.
| Izakhamzimba | Isixa esiqikelelweyo (Isixa esiqikelelweyo kwiqanda elinye elimhlophe) |
|---|---|
| Iiproteni | Malunga neegram ezi-4 |
| Isodiyam | Malunga ne-55 milligrams |
| I-Folate | Malunga ne-1.3 yee-microgram |
| I-Selenium | Malunga ne-6.6 micrograms |
| I-calcium | Malunga ne-2.3 milligrams |
| I-Magnesium | Malunga ne-3.6 milligrams |
| I-Potassium | Malunga ne-53.8 milligrams |
Ngokwesiqhelo ungatshintsha amaqanda amabini amhlophe endaweni yeqanda elinye elipheleleyo kwiresiphi. Kodwa khumbula, ekubeni iqanda liphathwa lula xa lisahlula iqanda, kukho umngcipheko ophezulu wosulelo lweentsholongwane ezifana neSalmonella . Ngoko khumbula rhoqo ukuhlamba izandla zakho kakuhle ngesepha namanzi emva kokuphatha amaqanda.
Zithini iingenelo zokutya amaqanda amhlophe kuphela?
Oku kuneenzuzo ezininzi.
Umthombo olungileyo kakhulu weprotheyini
Amaqanda amhlophe yindlela entle yokufumana iproteni elungileyo ekutyeni kwakho ngaphandle kokukhathazeka ngeekhalori. Iproteni ibalulekile ekwakheni izihlunu ezomeleleyo nasekugcineni ubunzima bezihlunu njengoko sikhula . Ukuba uzilolonga, iproteni ibalulekile ekulungiseni nasekukhuleni kwezihlunu.
Ilungile entliziyweni
Akukho nto imbi ngokutya iiqanda ezibomvu ngokulinganisela. Nangona kunjalo, ukuba sele usengozini enkulu yesifo sentliziyo okanye isifo sohlangothi , ugqirha wakho usenokuba ukucebisile ukuba ulandele ukutya okunempilo kwentliziyo. Ekubeni amaqanda amhlophe engenazo i-cholesterol, aluncedo kakhulu ekutyeni kwakho. Ungatya iqanda lonke elinomhlophe welinye iqanda. Ngaleyo ndlela, uya kufumana iproteni eyongezelelweyo ngaphandle kwe-cholesterol eyongezelelekileyo namafutha avela kwiqanda lesibini.
Kodwa nantsi into ekufuneka siyiqwalasele. Sitya amaqanda ngantoni? Abanye abantu bawatya nebhekoni, isoseji, kunye netshizi. Abanye bawatya eqhotsiweyo, anetyuwa eninzi, kwaye anesosi ezininzi. Ukuba ususa i-yolk uze utye kuphela emhlophe, uze wongeze ioyile eninzi, ityuwa, kunye nesosi kuyo, izibonelelo zempilo ziyalahleka, akunjalo? Ngoko ke ukuba utya amaqanda amhlophe, kungcono ukuwatya ngendlela enempilo, abilisiwe okanye aphekwe ngamafutha amancinci.
Kodwa kukho umngcipheko koku.
Kunye neenzuzo, kukwakho neengozi zokutya amaqanda amhlophe kuphela.
Ii-aleji
Amaqanda yenye yezona zinto zixhaphakileyo zokunganyamezelani kokutya emhlabeni. Ngokuqhelekileyo, olu hlobo lokunganyamezelani kwamaqanda lubangelwa yiproteni ebizwa ngokuba yi-albumin, efumaneka kumaqanda amhlophe. Ukuba une-allergy yamaqanda, unokufumana iimpawu ezifana nezi:
- Amehlo arhawuzelelayo, anamanzi
- Izilonda zesikhumba okanye ezinye izihlunu
- Ubomvu bolusu kunye nokudumba
- Iintlungu zesisu
- Urhudo okanye ukuqhina
- Isicaphucaphu nokuhlanza
- Iingxaki zokuphefumla ezifana nokukhwehlela kunye ne-asthma
Ukunqongophala kwe-biotin
I-Biotin yivithamini ebalulekileyo kwizinwele, ulusu, kunye neenzipho ezisempilweni . Ikwanceda ekugayweni kwesisu kunye nemetabolism. Xa ususa iqanda, ulahlekelwa nayile biotin ibalulekileyo.
Ngoko ke ukuba utya amaqanda amhlophe kuphela, kubalulekile ukongeza ezinye ukutya ezifana nezi ekutyeni kwakho ukuze ufumane i-biotin:
- Ii-oat
- Itumato
- Iikhowa
- Iponyoponyo
- Itswele
- Imifuno efana nespinatshi (iSwiss chard)
- Imbewu yelanga
- iimbwe zechai
- Ipeanut butter
- Icauliflower
- Ibhanana
- Isoya
- Iibheringi ezifana neestrawberry kunye neeblueberries
- Ii-almond
Umngcipheko weentsholongwane
Iintsholongwane zeSalmonella zixhaphakile emaqandeni kwaye zinokubangela ityhefu yokutya. Le ngozi isebenza kwiqanda elimhlophe neliphuzi. Ngenxa yoko , akuyonto ilungileyo ukutya okanye ukusela amaqanda aluhlaza . Hlala upheka amaqanda ade aphekwe ngokupheleleyo (nokuba abilisiwe okanye aqhotsiweyo).
Ukutya kwemifuno
Ukuba ungumdli wemifuno, iingqayi zamaqanda zinokuba ngumthombo wakho ophambili we-cholesterol. Ezinye iinkqubo emzimbeni, ezifana nokuveliswa kweehomoni, zifuna umlinganiselo othile we-cholesterol. Ke ngoko, ukuba ungumdli wemifuno, kubaluleke kakhulu ukuthetha nogqirha wakho malunga nokongeza amaqanda (kuquka neengqayi) ekutyeni kwakho.
Umyalezo Wokuya Ekhaya
- Amaqanda amhlophe kukutya okuhle okune-calories ephantsi, okungenamafutha, kunye neproteni ephezulu.
- Xa ususa i-yolk, ulahlekelwa zizondlo ezibalulekileyo ezifana neevithamini A, D, E, K, kunye ne-biotin.
- Amaqanda amhlophe anempilo entle kuba akanayo i-cholesterol. Kodwa lumka ngendlela opheka ngayo kunye nokunye ukutya okutya nawo (ioyile, ityuwa, isosi).
- Ukunganyamezelani kwamaqanda kudla ngokubangelwa yi-albumin yeproteni efumaneka kumaqanda amhlophe.
- Pheka amaqanda kakuhle rhoqo ukuze uphephe izifo ezibangelwa ziintsholongwane ezifana neSalmonella.
- Kububulumko ukubonana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo, ingakumbi ukuba unesifo esithile.
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