Uma uzibuza ukuthi uzodlani ekuseni, noma uma uzizwa ulambile kancane, iqanda elibilisiwe liyinto ongayilungisa ngokushesha. Limnandi futhi linomsoco. Kodwa ngezinye izikhathi asicabangi ukuthi zingaki izinzuzo zezempilo ezifihliwe ngaphakathi kwaleli qanda elincane. Ngakho-ke namuhla, ake sixoxe ngaleli qanda elibilisiwe elilula kakhulu, kodwa elinomsoco.
Ziyini izinzuzo zamaqanda abilisiwe emzimbeni wethu?
Iqanda lifana nephakethe elincane eligcwele izakhamzimba. Ngemva kobisi, amaqanda angumthombo ongcono kakhulu wamaprotheni asezingeni eliphezulu. Esikhundleni sokuxoxa ngezinzuzo ngazinye, kuzoba lula ngawe ukubheka leli thebula.
| Inzuzo | Kwenzeka kanjani lokho? |
|---|---|
| Kusiza ukwehlisa isisindo. | Ngenxa yokuqukethwe okuphezulu kwamaprotheni emaqandeni, ukudla elilodwa kuvame ukukwenza uzizwe usuthi. Lokhu kusiza ukulawula ukudla ngokweqile. |
| Kuhle kakhulu komama abakhulelwe kanye nezingane | Iphrotheni kanye nevithamini D emaqandeni kubalulekile emazinyweni, emathanjeni, nasekukhuleni komntwana osesiswini. |
| Ukusebenza kobuchopho kanye nenkumbulo | Amaqanda awukudla okucebile nge- Choline , okubalulekile ekukhuleni kwamangqamuzana obuchopho kanye nokuthuthukisa inkumbulo. |
| Kuvikela ukubona | Ama-antioxidants i-Lutein ne -Zeaxanthin atholakala kumaqanda asiza ekuvikeleni amehlo ekulimaleni njengoba siguga. |
| Kwandisa amandla engqondo | Ikakhulukazi uma ufaka iqanda ekudleni kwakho kwasekuseni, inhlanganisela yamaprotheni ne-choline ekulo iyasiza ukugcina ubuchopho buqaphile usuku lonke. |
Kalula nje, iqanda aliyona nje isidlo esimnandi, kodwa futhi liwukudla okuncane okunamandla okunikeza ukondleka ezithweni eziningana ezibaluleke kakhulu emzimbeni wethu.
Liyini ngempela inani lokudla okunempilo leqanda?
Ake sibheke izakhamzimba eziqukethwe eqandeni elikhulu elibilisiwe (cishe amagremu angu-50).
| Isigaba sezakhamzimba | Inani eliqukethwe ( ngesisindo ) |
|---|---|
| Amakhalori | 77 |
| Amaprotheni | Amagremu angu-6.3 |
| Amafutha (Amafutha Aphelele) | 5.3 amagremu |
| Amafutha Agcwele | 1.6 amagremu |
| I-Cholesterol | Amamiligremu angu-186 |
| I-Sodium | amamiligremu angu-62 |
Ngaphezu kwalokho, amaqanda aqukethe namavithamini abalulekile njengevithamini A kanye nevithamini D.
Qaphela lezi zinto uma udla amaqanda
Kungakhathaliseki ukuthi amaqanda amahle kangakanani, kusadingeka siqaphele ezinye izinto.
- Inkinga ye-cholesterol: Amaqanda aqukethe i-cholesterol. Kodwa-ke, ukudla iqanda elilodwa ngosuku ngeke kube nomthelela omkhulu kumuntu ophilile. Kodwa-ke, amaqanda angakhuphula izinga le -LDL (i-cholesterol embi) , okuwuhlobo lwe-cholesterol oluyingozi emzimbeni. Ngakho-ke, uma unesifo senhliziyo noma i-cholesterol ephezulu, kungcono ukubuza udokotela wakho ukuthi mangaki amaqanda afanele.
- Ukwengeza usawoti: Iningi lethu lidla amaqanda abilisiwe anosawoti kanye nopelepele. Kodwa-ke, ukwengeza usawoti omningi kungandisa inani le-sodium emzimbeni. Lokhu akukuhle ezimweni ezifana nomfutho wegazi ophakeme.
- Indlela Yokupheka: Ukubilisa amaqanda kuyindlela enempilo yokuwapheka, ngoba ukuwathosa ngamafutha kunezela amafutha engeziwe angadingekile.
- Ukuphepha: Ukudla iqanda elibilisiwe kuphephile kunokudla iqanda elibilisiwe ngoba kunciphisa ingozi yokutheleleka ngamagciwane njengeSalmonella .
Ulibilisa kanjani iqanda kahle bese ulihluba kalula?
Ukubilisa iqanda kulula kakhulu.
- Ngokuvamile, uma amaqanda efakwa ebhodweni lamanzi bese ephekwa imizuzu eyi-10-12 ngemva kokuba amanzi eqale ukubila, izikhupha ziyabila ziqine.
- Uma ufuna izikhupha zibiliswe kancane, zipheke imizuzu emi-5-6.
Icebiso elincane lokuhluba amagobolondo amaqanda kalula
Ukuhluba iqanda elibilisiwe kungaba yinkinga kwabanye abantu. Zama lokhu:
1. Ngemva kokuba iqanda elibilisiwe selipholile kancane, lithinte kancane endaweni eqinile, njengetafula, ukuze kudaleke imifantu emincane ezungeze iqanda.
2. Manje beka iqanda phakathi kwezandla zakho bese uligoqa kancane. Lokhu kuzoqala ukuhlukanisa igobolondo neqanda.
3. Hluba iqanda kusukela ohlangothini olunamafutha. Uma kubonakala kunzima, libambe ngaphansi kwamanzi abandayo bese ulikhipha. Kuzoba lula kakhulu ngaleyo ndlela.
Ugcina kanjani amaqanda abilisiwe?
Amaqanda abilisiwe alula kakhulu ngoba angenziwa kusenesikhathi. Kodwa kubaluleke kakhulu ukuwagcina kahle.
- Amaqanda abilisiwe: Angagcinwa esiqandisini igobolondo livaliwe kuze kube yisonto .
- Amaqanda abilisiwe kancane: Angagcinwa esiqandisini negobolondo cishe izinsuku ezimbili .
- Ngaphandle kwesiqandisi: Ungashiyi amaqanda abilisiwe ahlutshiwe noma angahlutshiwe ekamelweni isikhathi esingaphezu kwamahora amabili . Amabhaktheriya angakhula.
- Ukufaka efrijini:Ukuqandisa amaqanda abilisiwe akuwona umqondo omuhle ngoba amhlophe amaqanda azoba ngerabha.
Umlayezo Wokuya Nawe Ekhaya
- Amaqanda abilisiwe alula kakhulu, kulula ukuwapheka, futhi anempilo.
- Kuwusizo kakhulu ekulawuleni isisindo, ukusebenza kobuchopho, ukubona, kanye nangesikhathi sokukhulelwa.
- Ngokuvamile akukho nkinga ngomuntu ophilile ukudla iqanda elilodwa ngosuku.
- Uma unezimo ezifana nesifo senhliziyo noma i-cholesterol ephezulu, khuluma nodokotela wakho mayelana nenani elifanele lamaqanda akho.
- Kubaluleke kakhulu ukugcina amaqanda abilisiwe kahle esiqandisini ukuze kuphephe ukudla.
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