Ingabe ungumuntu othanda ukudla amaqanda ngesidlo sasekuseni? Mhlawumbe ungumuntu othanda ijimu okhathalela ukuma komzimba wakho. Enye yezinto ezithandwa kakhulu ongayenza njengamanje ukususa i-yolk bese udla okumhlophe kuphela. Abantu abaningi bajwayele lokhu ngenxa yesisho esithi, "I-yolk ine-cholesterol eningi, ngakho ayilungele umzimba." Kodwa kunempilo kangakanani ukudla okumhlophe kweqanda kuphela? Ake sixoxe ngalokhu namuhla.
Yini ngempela kule ndaba emhlophe?
Kalula nje, iningi lamafutha ne-cholesterol eqandeni lise-yolk. Ngakho-ke uma ufuna ukuthola zonke izakhamzimba eqandeni elingenawo amafutha, ukususa i-yolk kuyisisombululo.
Kodwa uma sisusa i-yolk, silahlekelwa izakhamzimba eziningi ezibalulekile eziqukethwe yiyo. Isibonelo, i-yolk iqukethe amavithamini A, D, E, K, kanye ne-DHA, okubalulekile ekukhuleni kobuchopho.
Ngakho-ke, yini etholakala kumaqanda amhlophe? Amaqanda amhlophe aphansi kakhulu ngamakhalori, futhi awanamafutha nhlobo. Kunalokho, aqukethe lezi zinto.
| Izakhamzimba | Inani elilinganiselwe (Inani elilinganiselwe kumhlophe weqanda elilodwa) |
|---|---|
| Amaprotheni | Cishe amagremu angu-4 |
| I-Sodium | Cishe ama-milligram angu-55 |
| I-Folate | Cishe ama-microgram angu-1.3 |
| I-Selenium | Cishe ama-microgram angu-6.6 |
| I-calcium | Cishe ama-milligram angu-2.3 |
| I-Magnesium | Cishe ama-milligram angu-3.6 |
| I-Potassium | Cishe ama-milligram angu-53.8 |
Ngokuvamile ungafaka amaqanda amabili amhlophe esikhundleni seqanda elilodwa eliphelele eresiphi. Kodwa khumbula, njengoba iqanda liphathwa kalula lapho kuhlukaniswa i-yolk, kunengozi ephezulu kancane yokutheleleka ngamagciwane njengeSalmonella . Ngakho-ke khumbula njalo ukugeza izandla zakho kahle ngensipho namanzi ngemva kokuphatha amaqanda.
Yiziphi izinzuzo zokudla amaqanda amhlophe kuphela?
Lokhu kunezinzuzo eziningana.
Umthombo omuhle kakhulu wamaprotheni
Amaqanda amhlophe ayindlela enhle yokuthola iphrotheni enhle ekudleni kwakho ngaphandle kokukhathazeka ngamakhalori. Amaprotheni abalulekile ekwakheni imisipha eqinile nokugcina imisipha iqinile njengoba sikhula . Uma uzivocavoca, amaprotheni abalulekile ekulungiseni nasekukhuleni kwemisipha.
Kuhle enhliziyweni
Akukho lutho olungalungile ngokudla ama-egg yolk ngokulinganisela. Kodwa-ke, uma usuvele usengozini enkulu yesifo senhliziyo noma isifo sohlangothi , udokotela wakho kungenzeka ukuthi ukweluleke ukuthi ulandele ukudla okunempilo kwenhliziyo. Njengoba ama-egg white angenawo i-cholesterol, ayisengezo esihle ekudleni kwakho. Ungadla iqanda lonke elinomhlophe welinye iqanda. Ngaleyo ndlela, uzothola iphrotheni encane eyengeziwe ngaphandle kwe-cholesterol eyengeziwe namafutha avela ku-yolk yesibili.
Kodwa nansi into okudingeka siyinake. Sidla amaqanda ngani? Abanye abantu bawadla nebhekoni, isoseji, noshizi. Abanye bawadla ethosiwe kakhulu, enosawoti omningi, futhi enamasosi amaningi. Uma ususa i-yolk bese udla okumhlophe kuphela, bese ufaka uwoyela omningi, usawoti, namasosi kuwo, izinzuzo zezempilo ziyalahleka, akunjalo? Ngakho-ke uma udla okumhlophe kwamaqanda, kungcono ukuwadla ngendlela enempilo, abilisiwe noma aphekwe ngamafutha amancane.
Kodwa kukhona ingozi kulokhu futhi.
Kanye nezinzuzo, kukhona nezingozi zokudla amaqanda amhlophe kuphela.
Ukungezwani komzimba
Amaqanda angenye yezinto ezivame kakhulu ukungezwani nokudla emhlabeni. Ngokuvamile, lokhu kungezwani nokudla kwamaqanda kubangelwa iphrotheni ebizwa ngokuthi i-albumin, etholakala kumaqanda amhlophe. Uma une-allergy yamaqanda, ungase ube nezimpawu ezifana nalezi:
- Amehlo alumayo, anamanzi
- Izilonda zesikhumba noma ezinye izimila
- Ukubomvu kwesikhumba nokuvuvukala
- Ubuhlungu besisu
- Uhudo noma ukuqunjelwa
- Isicanucanu nokuhlanza
- Izinkinga zokuphefumula ezifana nokukhwehlela kanye ne-asthma
Ukuntuleka kwe-biotin
I-Biotin iyivithamini ebalulekile yezinwele, isikhumba kanye nezinzipho ezinempilo . Iphinde isize ekugayweni nasekugayweni kwezakhi zomzimba. Uma ususa i-yolk eqandeni, ulahlekelwa nalesi sakhi esibalulekile se-biotin.
Ngakho-ke uma udla amaqanda amhlophe kuphela, kubalulekile ukwengeza okunye ukudla okufana nalokhu ekudleni kwakho ukuze uthole i-biotin:
- Ama-oat
- Utamatisi
- Amakhowe
- Ukwatapheya
- U-anyanini
- Imifino efana nesipinashi (i-Swiss chard)
- Imbewu yelanga
- Imbewu ye-chia
- Ibhitela lamantongomane
- Ukholifulawa
- Ibhanana
- Isoya
- Amajikijolo afana nama-strawberry nama-blueberries
- Ama-alimondi
Ingozi yamagciwane
Ama-bacteria e-Salmonella avame kakhulu emaqandeni futhi angabangela ubuthi ekudleni. Le ngozi isebenza kokubili ku-yolk kanye nomhlophe. Ngakho-ke , akulona neze umqondo omuhle ukudla noma ukuphuza amaqanda aluhlaza . Pheka njalo amaqanda aze aphekwe ngokuphelele (kungaba abilisiwe noma athosiwe).
Ukudla kwemifino
Uma ungumuntu odla imifino, izikhupha zamaqanda zingaba umthombo wakho oyinhloko we-cholesterol. Ezinye izinqubo emzimbeni, njengokukhiqizwa kwama-hormone, zidinga inani elithile le-cholesterol. Ngakho-ke, uma ungumuntu odla imifino, kubaluleke kakhulu ukukhuluma nodokotela wakho mayelana nokufaka amaqanda (kufaka phakathi izikhupha) ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Amaqanda amhlophe ayisidlo esihle kakhulu esinama-calories aphansi, esingenamafutha, futhi esinamaprotheni amaningi.
- Uma ususa i-yolk, ulahlekelwa izakhamzimba ezibalulekile njengevithamini A, D, E, K, kanye ne-biotin.
- Amaqanda amhlophe anempilo enhliziyweni ngoba awaqukethe i-cholesterol. Kodwa qaphela indlela owapheka ngayo kanye nokunye ukudla okudla nawo (amafutha, usawoti, isosi).
- Ukungezwani namaqanda kuvame ukubangelwa yi-albhamuin yephrotheni etholakala kumaqanda amhlophe.
- Pheka amaqanda kahle njalo ukuze ugweme izifo ezibangelwa amagciwane njengeSalmonella.
- Kuwukuhlakanipha ukubonisana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni, ikakhulukazi uma unesifo esithile.
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