Ngaba ukutya amaqanda kulungile emzimbeni? Masifumanise kakuhle oku! (Iingenelo zamaqanda kwimpilo)

Amaqanda ayinxalenye ebalulekileyo yesidlo sakusasa emakhayeni ethu. Abanye abantu bawatya ephekiwe, abanye benza ii-omelet, kwaye abanye bathanda ukutya isonka esimnandi. Angakanani amaqanda esiwathandayo ukuwatya sonke? Abanye bathi ukutya amaqanda kwandisa i-cholesterol kwaye akulunganga entliziyweni. Abanye bathi amaqanda kukutya okuphezulu okuzele zizibonelelo zesondlo. Ngoko ke oku kumalunga nantoni na? Masithethe ngale nto ngokuchanekileyo nangokulula namhlanje.

Ngaba amaqanda aluncedo ngokwenene emzimbeni? Ngaba mabi?

Ngamafutshane, ewe, amaqanda adla ngokuba mahle kwimpilo yethu. Amaqanda atyebile kwiivithamini, ii-antioxidants, kunye neeproteni ezikumgangatho ophezulu. Nangona kunjalo, kukho ingxaki. Oko kukuthi, amaqanda akwane-cholesterol eninzi . Ke ngoko, inani lamaqanda omele uwatye ngosuku lixhomekeke kwimeko yakho yempilo.

Ngoku, kukho ingcamango yokuba i-cholesterol ekwiqanda eliyiqanda inokunyusa i-cholesterol embi, okanye i-LDL cholesterol, egazini lethu. Ezinye izifundo zibonise unxibelelwano phakathi kokutya amaqanda nesifo sentliziyo. Nangona kunjalo, uphando olutsha lubonisa ukuba ukuba usempilweni , ukutya iqanda elinye ngosuku akunyusi kakhulu umngcipheko wakho wesifo sentliziyo. Enyanisweni, impembelelo yamafutha esiwatyayo kumanqanaba ethu e-cholesterol inkulu kakhulu kune-cholesterol evela kumaqanda.

Ngoko ke singasigqiba njani esi sigqibo?

• Ukuba amanqanaba akho e-cholesterol alungile kwaye awunazo izifo ezifana nesifo sentliziyo, ukutya iqanda elinye elipheleleyo ngosuku akusoloko kuyingxaki. I-American Heart Association ikwacebisa ukuba iqanda elinye (okanye amaqanda amabini amhlophe) ngosuku linokuba yinxalenye yokutya okunempilo.
• Nangona kunjalo, ukuba sele unesifo sentliziyo okanye i-cholesterol ephezulu , kungcono ukunciphisa inani lamaqanda owatyayo libe mathathu okanye amane ngeveki.
• Ukuba unesifo seswekile (iDiabetes Mellitus) , kufuneka ulumke malunga ne-cholesterol ekutyeni kwakho, njengoko abantu abanesifo seswekile banamathuba amaninzi okuba namanqanaba aphezulu e-cholesterol.

Ukuba ukhathazekile nge-cholesterol, kukho iindlela zokufumana ubumnandi bamaqanda. Ungatya amaqanda amhlophe kuphela endaweni yeqanda elipheleleyo. Kodwa khumbula, xa ususa iqanda, uphoswa zizondlo ezininzi ezixabisekileyo, ezinje ngeevithamini A, D, E, kunye no-K.

Iingenelo ezimangalisayo zokutya amaqanda

Amaqanda akukokutya nje kuphela. Ngaphakathi kweli qanda lincinci, kukho iingenelo ezininzi ezibalulekileyo emzimbeni wethu.

Inceda ukugcina amehlo elungile

Ukuba awuyithandi iminqathe kodwa ufuna ukugcina amehlo akho ebukhali, amaqanda sisisombululo esihle. Amaqanda anezinto ezimbini ezilwa nee-antioxidants ezibizwa ngokuba yi-lutein kunye ne-zeaxanthin . Izifundo zifumanise ukuba ezi zinto zinceda ekuthinteleni ukulahleka kokubona njengoko sikhula. Ukutya amaqanda rhoqo kunokunciphisa umngcipheko we-cataracts kunye ne-macular degeneration, imeko ebangela ukulahleka kokubona njengoko sikhula.

Ixabiseke kakhulu kumama nakumntwana ngexesha lokukhulelwa.

Amaqanda ayimfuneko kumama okhulelweyo kuba atyebile kwizakhamzimba ezifana ne -Omega-3 fatty acids kunye ne-folate , ezibaluleke kakhulu ekukhuleni komntwana esibelekweni.

I-folate, okanye i-folic acid, ngakumbi, ibalulekile ekuphuhlisweni kakuhle kwengqondo yomntwana kunye nomqolo (ityhubhu ye-neural). Ukufumana i-folate eyaneleyo ngaphambi nangexesha lokukhulelwa kunokunceda ekuthinteleni iziphene ezinzulu zokuzalwa ezifana ne -spina bifida . I-Omega-3s ikwanceda ekunciphiseni umngcipheko wokuzalwa ngaphambi kwexesha, i-preeclampsia, kunye nokudakumba.

Inganciphisa umngcipheko wesifo sohlangothi

Izifundo ezininzi zibonise ukuba ukutya amaqanda kunciphisa umngcipheko wesifo sohlangothi kunye nesifo sentliziyo. Into ebalulekileyo ekufuneka uyikhumbule kukuba amaqanda aluncedo kakhulu xa etyiwa ngokulinganisela njengenxalenye yokutya okunesondlo.

Masifunde ngokuchanekileyo ngesondlo esikumaqanda.

Iqanda liyimithombo emikhulu yesondlo kwiphakheji encinci. Iprotheyini emaqandeni inokunceda ukunciphisa indlala kwaye ikugcine uzive ugcwele ixesha elide. Enyanisweni, amaqanda ngumthombo weprotheyini epheleleyo . Oko kuthetha ukuba aqulethe zonke ii-amino acids ezilithoba ezibalulekileyo, ezingenakuveliswa yimizimba yethu yodwa.

Ukongeza, amaqanda atyebile kwizakhamzimba ezibalulekileyo ekusebenzeni kwengqondo, ezifana ne -vitamin A, i-vitamin D, i-vitamin B12, i-riboflavin, i-folate, i-iron, i-selenium, i-zinc, kunye ne -choline .

Isondlo esimhlophe seqanda

Ukuba ufuna ukunciphisa iikhalori, amafutha kunye ne-cholesterol kwaye ufumane kuphela iingenelo zeproteni zamaqanda, amaqanda amhlophe lukhetho oluhle. Amafutha kunye ne-cholesterol eqandeni zonke zikwi-yolk.

Kwiqanda elimhlophe leqanda elikhulu kuphela:

• Iigram ezi-4 zeproteni
• Iimiligram ezingama-55 zesodium
• Ii-micrograms eziyi-6.6 zeselenium
• Iqulethe i-53.8 milligrams ye-potassium.

Cinga ngezi zinto xa upheka amaqanda

Ukubilisa amaqanda yeyona ndlela ilula yokuwalungisa. Ukongeza, angalungiswa ngeendlela ezahlukeneyo, njengee-omelet, amaqanda aphekiweyo, kunye namaqanda aqhekeziweyo.

Kodwa khumbula, ixabiso lesondlo lamaqanda linokwahluka ngokuxhomekeke kwindlela aphekwa ngayo. Umzekelo, ukubilisa okanye ukubilisa amaqanda kugcina izondlo endaweni yokuqhotsa nzulu. Eyona ndlela ilungileyo yokufumana izondlo ezininzi kwiqanda kukulipheka kubushushu obuphantsi, usebenzisa ioyile encinci enempilo (umz. ioyile yekhokhonathi).