Amaqanda ayingxenye ebalulekile etafuleni lesidlo sasekuseni emakhaya ethu. Abanye abantu bawadla ephekiwe, abanye benza ama-omelet, kanti abanye bathanda ukudla i-bullseye nesinkwa. Angakanani amaqanda esiwathandayo ukuwadla sonke? Abanye bathi ukudla amaqanda kwandisa i-cholesterol futhi akukuhle enhliziyweni. Abanye bathi amaqanda ayisidlo esimnandi esigcwele izinzuzo zokudla okunempilo. Ngakho-ke lokhu kumayelana nani ngempela? Ake sixoxe ngalokhu ngokunembile nangokulula namuhla.
Ingabe amaqanda alungele umzimba ngempela? Ingabe mabi?
Kalula nje, yebo, amaqanda avame ukuba mahle empilweni yethu. Amaqanda acebile ngamavithamini, ama-antioxidants, kanye namaprotheni asezingeni eliphezulu. Kodwa-ke, kunenkinga. Okusho ukuthi, amaqanda nawo ane-cholesterol ephezulu . Ngakho-ke, inani lamaqanda okufanele uwadle ngosuku lincike esimweni sakho sempilo.
Manje, kukhona umbono wokuthi i-cholesterol emaqandeni ingakhuphula i-cholesterol embi, noma i-LDL cholesterol, egazini lethu. Ezinye izifundo zibonise ukuxhumana phakathi kokudla amaqanda nesifo senhliziyo. Kodwa-ke, ucwaningo olusha lusikisela ukuthi uma uphilile , ukudla iqanda elilodwa ngosuku akukhulisi kakhulu ingozi yakho yesifo senhliziyo. Eqinisweni, umthelela wamafutha esiwadlayo emazingeni ethu e-cholesterol mkhulu kakhulu kune-cholesterol evela emaqandeni.
Ngakho-ke sinquma kanjani lokhu?
- Uma amazinga akho e-cholesterol emahle futhi ungenazo izimo ezifana nesifo senhliziyo, ukudla iqanda elilodwa eliphelele ngosuku ngokuvamile akuyona inkinga. I-American Heart Association incoma nokuthi iqanda elilodwa (noma amaqanda amabili amhlophe) ngosuku lingaba yingxenye yokudla okunempilo.
- Kodwa-ke, uma usuvele unesifo senhliziyo noma i-cholesterol ephezulu , kuwukuhlakanipha ukunciphisa inani lamaqanda owadlayo libe mathathu noma amane ngesonto.
- Uma unesifo sikashukela (i-Diabetes Mellitus) , kufanele futhi uqaphele nge-cholesterol ekudleni kwakho, njengoba abantu abanesifo sikashukela banamathuba amaningi okuba namazinga aphezulu e-cholesterol.
Into ebaluleke kakhulu ukukhuluma nodokotela womndeni wakho ngaphambi kokwenza noma yiziphi izinqumo ngalokhu futhi uthole iseluleko sokuthi mangaki amaqanda ongawadla afanele impilo yakho.
Uma ukhathazekile nge-cholesterol, kunezindlela zokuthola ubuhle bamaqanda. Ungadla amaqanda amhlophe kuphela esikhundleni seqanda lonke. Kodwa khumbula, uma ususa i-yolk, uphuthelwa izakhamzimba eziningi ezibalulekile, njengevithamini A, D, E, kanye no-K.
Izinzuzo ezimangalisayo zokudla amaqanda
Amaqanda awagcini nje ngokudla. Ngaphakathi kwaleli qanda elincane, kunezinzuzo eziningi ezibalulekile emzimbeni wethu.
Kusiza ukugcina amehlo ephilile
Uma ungawathandi ama-carrot kodwa ufuna ukugcina amehlo akho ebukhali, amaqanda ayisisombululo esihle kakhulu. Amaqanda aqukethe ama-antioxidants amabili amaningi abizwa ngokuthi i-lutein ne -zeaxanthin . Izifundo zithole ukuthi lokhu kusiza ekuvimbeleni ukulahlekelwa umbono njengoba siguga. Ukudla amaqanda njalo kunganciphisa ingozi ye-cataracts kanye ne-macular degeneration, isimo esibangela ukulahlekelwa umbono njengoba siguga.
Iwusizo kakhulu kumama kanye nomntwana ngesikhathi sokukhulelwa.
Amaqanda ayinto ebalulekile kumama okhulelwe ngoba acebile ngezakhamzimba ezifana ne -Omega-3 fatty acids kanye ne -folate , ezibalulekile ekukhuleni komntwana esibelethweni.
I-Folate, noma i-folic acid, ikakhulukazi, ibalulekile ekukhuleni kahle kobuchopho bomntwana kanye nomgogodla (ithubhu ye-neural). Ukuthola i-folate eyanele ngaphambi nangesikhathi sokukhulelwa kungasiza ekuvimbeleni izinkinga ezinkulu zokuzalwa njenge- spina bifida . Ama-Omega-3 asiza futhi ekunciphiseni ingozi yokuzalwa ngaphambi kwesikhathi, i-preeclampsia, kanye nokucindezeleka.
Kunganciphisa ingozi yokushaywa yisifo sohlangothi
Izifundo eziningana zikhombisile ukuthi ukudla amaqanda kunciphisa ingozi yokushaywa yisifo sohlangothi kanye nesifo senhliziyo. Into ebalulekile okufanele uyikhumbule ukuthi amaqanda awusizo kakhulu uma edliwa ngokulinganisela njengengxenye yokudla okulinganiselayo.
Ake sifunde kahle ngokudla okunomsoco okusemaqandeni.
Iqanda liyisikhungo esikhulu sokudla okunempilo esisephaketheni elincane. Iphrotheni emaqandeni ingasiza ekunciphiseni indlala futhi ikugcine usuthi isikhathi eside. Eqinisweni, amaqanda angumthombo ophelele wephrotheni . Lokho kusho ukuthi aqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, imizimba yethu engenakukwazi ukuwakhiqiza yodwa.
| Iphrofayili yokudla okunempilo yeqanda elikhulu (cishe amagremu angu-50) | |
|---|---|
| Isigaba sezakhamzimba | usayizi ( cishe .) |
| Amakhalori | 70 |
| Amaprotheni | Amagremu ayi-6 |
| Amafutha aphelele (Amafutha) | amagremu angu-4 |
| I-Cholesterol | Amamiligram angu-207 |
| Ama-carbohydrate | Amagremu angu-0 |
| I-Sodium | amamiligremu angu-65 |
Ngaphezu kwalokho, amaqanda acebile ngezakhamzimba ezibalulekile ekusebenzeni kobuchopho, njengevithamini A, ivithamini D, ivithamini B12, i-riboflavin, i-folate, insimbi, i-selenium, i-zinc, kanye ne -choline .
Ukudla okumhlophe kweqanda
Uma ufuna ukunciphisa amakhalori, amafutha, kanye ne-cholesterol futhi uthole izinzuzo zamaprotheni kuphela zamaqanda, amaqanda amhlophe ayindlela enhle kakhulu. Amafutha kanye ne-cholesterol eqandeni konke kuse-yolk.
Kumhlophe weqanda elikhulu kuphela:
- Amagremu angu-4 eprotheyini
- Ama-milligram angu-55 e-sodium
- Ama-microgram angu-6.6 e-selenium
- Iqukethe amamiligremu angu-53.8 e-potassium.
Cabanga ngalezi zinto uma upheka amaqanda
Ukubilisa amaqanda kuyindlela elula yokuwalungiselela. Ngaphezu kwalokho, angalungiswa ngezindlela ezahlukene, njenge-omelet, amaqanda aphekiwe, namaqanda aqhekeziwe.
Kodwa khumbula, inani lokudla okunomsoco lamaqanda lingahluka kuye ngokuthi aphekwa kanjani. Isibonelo, ukubilisa noma ukubilisa kulondoloza izakhamzimba kunokuthosa kakhulu. Indlela engcono kakhulu yokuthola izakhamzimba eziningi eqandeni ukulipheka emlilweni ophansi, usebenzisa inani elincane lamafutha anempilo (isib. uwoyela kakhukhunathi).
Okubalulekile: Geza izandla zakho kahle njalo ngensipho namanzi noma nini lapho uphatha amaqanda aluhlaza, ikakhulukazi lapho uhlukanisa i-yolk nemhlophe, njengoba kunengozi yokutheleleka ngamagciwane njenge -Salmonella .
Umlayezo Wokuya Nawe Ekhaya
- Amaqanda awukudla okunomsoco kakhulu, acebile ngamaprotheni, amavithamini kanye namaminerali.
- Ngokuvamile akuyona inkinga kumuntu ophilile ukudla iqanda elilodwa eliphelele ngosuku.
- Uma unezimo ezifana nesifo senhliziyo, i-cholesterol ephezulu, noma isifo sikashukela, khuluma nodokotela wakho mayelana nokunciphisa inani lamaqanda owadlayo ngesonto.
- Amaqanda aqukethe i-cholesterol namafutha, kanye namavithamini abalulekile. Amaqanda amhlophe acebile ngamaprotheni.
- Uma upheka amaqanda, kunempilo ukuwapheka ngomusi noma ukuwapheka ngamafutha amancane kunokuwathosa kakhulu.
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