Xa uzibuza ukuba uza kutya ntoni kwisidlo sakusasa, okanye xa uziva ulambile kancinci, iqanda elibilisiweyo yinto onokuyenza ngokukhawuleza. Limnandi kwaye linesondlo. Kodwa ngamanye amaxesha asicingi ukuba zingaphi izibonelelo zempilo ezifihliweyo ngaphakathi kweli qanda lincinci. Ngoko ke namhlanje, masithethe ngeli qanda libilisiweyo lilula kakhulu, kodwa linesondlo.
Zithini iingenelo zamaqanda abilayo emzimbeni wethu?
Iqanda lifana nephakeji encinci egcwele izondlo. Emva kobisi, amaqanda ngowona mthombo ubalaseleyo weproteni esemgangathweni ophezulu. Endaweni yokuxoxa ngezibonelelo nganye nganye, kuya kuba lula kuwe ukujonga le theyibhile.
| Inzuzo | Kwenzeka njani oko? |
|---|---|
| Inceda ekunciphiseni ubunzima. | Ngenxa yokuba amaqanda aneproteni eninzi, ukutya elinye kudla ngokukwenza uzive ugcwele. Oku kunceda ekulawuleni ukutya kakhulu. |
| Ilungele kakhulu oomama abakhulelweyo kunye neentsana | Iproteni kunye nevithamini D emaqandeni zibalulekile kumazinyo, emathanjeni, nakuphuhliso lomntwana esibelekweni. |
| Ukusebenza kwengqondo kunye nenkumbulo | Amaqanda kukutya okutyebileyo kwi- Choline yesondlo, ebalulekileyo ekukhuleni kweeseli zobuchopho kunye nokuphucula inkumbulo. |
| Ikhusela ukubona | Ii-antioxidants i-Lutein kunye ne -Zeaxanthin ezifumaneka kwiingqayi zamaqanda zinceda ekukhuseleni amehlo ekonakalisweni njengoko sikhula. |
| Yonyusa amandla engqondo | Ingakumbi xa wongeza iqanda kwisidlo sakho sakusasa, indibaniselwano yeproteni kunye ne-choline ekuyo inceda ukugcina ingqondo iphaphile imini yonke. |
Ngamafutshane, iqanda alisisidlo esimnandi nje kuphela, kodwa likwakukutya okuncinci okunamandla okubonelela ngesondlo kumalungu amaninzi abalulekileyo emzimbeni wethu.
Ingakanani kanye kanye ixabiso lesondlo seqanda?
Makhe sijonge izondlo ezikwiqanda elikhulu elibilisiweyo (malunga ne-50 grams).
| Icandelo lezondlo | Isixa esiqulathwe ( ngokobunzima ) |
|---|---|
| Iikhalori | 77 |
| Iiproteni | 6.3 iigram |
| Amafutha (Amafutha ewonke) | 5.3 iigram |
| Amafutha Agcweleyo | 1.6 iigram |
| I-Cholesterol | Iimiligram ezili-186 |
| Isodiyam | Iimiligram ezingama-62 |
Ukongeza, amaqanda akwanazo neevithamini ezibalulekileyo ezifana nevithamini A kunye nevithamini D.
Lumka kwezi zinto xa usitya amaqanda
Nokuba amaqanda alungile kangakanani na, kusafuneka silumke ngezinye izinto.
- Ingxaki yeCholesterol: Amaqanda aqulethe iCholesterol. Nangona kunjalo, ukutya iqanda elinye ngosuku akuyi kuba nefuthe elikhulu kumntu ophilileyo. Nangona kunjalo, amaqanda anokunyusa izinga le- LDL (i-cholesterol embi) , oluluhlobo lweCholesterol oluyingozi emzimbeni. Ke ngoko, ukuba unesifo sentliziyo okanye i-cholesterol ephezulu, kungcono ukubuza ugqirha wakho ukuba mangaphi amaqanda afanelekileyo.
- Ukongeza ityuwa: Uninzi lwethu sitya amaqanda abilisiwe anetyuwa nepepile. Nangona kunjalo, ukongeza ityuwa eninzi kunokunyusa ubungakanani besodium emzimbeni. Oku akulunganga kwiimeko ezifana noxinzelelo lwegazi oluphezulu.
- Indlela yokupheka: Ukubilisa amaqanda yeyona ndlela isempilweni yokuwapheka, kuba ukuwaqhotsa kwioyile kongeza amafutha angaphezulu, angeyomfuneko.
- Ukhuseleko: Ukutya iqanda elibilisiwe kukhuselekile kunokutya iqanda elibilisiwe kuba kunciphisa umngcipheko wosulelo lweentsholongwane ezifana neSalmonella .
Ulibilisa njani iqanda ngokugqibeleleyo kwaye ulixobule lula?
Ukubilisa iqanda kulula kakhulu.
- Ngokwesiqhelo, xa amaqanda efakwa ebhodweni lamanzi aze abiliswe malunga nemizuzu eli-10-12 emva kokuba amanzi eqale ukubila, izithungu ziyabila ziqine.
- Ukuba ufuna izikhupha zibile kancinci, zipheke imizuzu emi-5-6.
Icebiso elincinci lokuxobula amaqokobhe amaqanda ngokulula
Ukuxobula iqanda elibilisiweyo kunokuba yingxaki kwabanye abantu. Zama oku:
1. Emva kokuba iqanda elibilisiweyo lipholile kancinci, licofe kancinci kwindawo eqinileyo, efana netafile, ukuze wenze imifantu emincinci ejikeleze iqanda.
2. Ngoku beka iqanda phakathi kwezandla zakho uze uliqengqe kancinci. Oku kuza kuqala ukwahlula iqokobhe kwiqanda.
3. Khulula iqanda uqale kwicala elinamafutha. Ukuba kubonakala kunzima, libambe phantsi kwamanzi abandayo uze ulikhuphe. Kuya kuba lula kakhulu ngaloo ndlela.
Ugcina njani amaqanda abilisiwe?
Amaqanda abilisiwe alula kakhulu kuba angenziwa kwangethuba. Kodwa kubaluleke kakhulu ukuwagcina kakuhle.
- Amaqanda aphekiweyo: Angagcinwa efrijini iqokobhe livaliwe ukuya kuthi ga kwiveki .
- Amaqanda abilisiwe kancinci: Angagcinwa efrijini kunye neqokobhe kangangeentsuku ezimbini .
- Ngaphandle kwefriji: Musa ukushiya amaqanda abilisiweyo axotyulweyo okanye angaxotyulwanga kubushushu begumbi ixesha elingaphezu kweeyure ezimbini . Iintsholongwane zinokukhula.
- Ukubeka efrijini:Ukuqandisa amaqanda abilisiwe akuyonto ilungileyo kuba amhlophe amaqanda aya kuba ngerabha.
Umyalezo Wokuya Ekhaya
- Amaqanda abilayo kukutya okulula kakhulu, okulula ukukwenziwa, nokunesondlo.
- Iluncedo kakhulu ekulawuleni ubunzima, ukusebenza kwengqondo, ukubona, nangexesha lokukhulelwa.
- Akukho ngxaki ngokubanzi kumntu ophilileyo ukuba atye iqanda elinye ngosuku.
- Ukuba uneengxaki ezifana nesifo sentliziyo okanye i-cholesterol ephezulu, thetha nogqirha wakho malunga nobungakanani obufanelekileyo bamaqanda akho.
- Kubaluleke kakhulu ukugcina amaqanda abilisiweyo ngokufanelekileyo efrijini ukuze kukhuseleke ukutya.
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