Ngaba Ukutya amaqanda ama-2 Ngosuku oluLungileyo okanye olubi?

Amagama Aphezulu Ebantwaneni

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Izifundo zamva nje zibonise izibonelelo zokutya amaqanda ama-2 ngosuku. Kuyavela ukuba isizathu sokuba amaqanda akunike isivumelwano esipakishwe sisondlo ukuze ufumane iprotein kunye nezinye izakha mzimba ezibalulekileyo. I-yolk yeqanda eliphakathi ngokomlinganiso iqulathe phakathi kwe-185 kunye ne-215 mg ye-cholesterol.

Ukuba inqanaba lakho le-LDL (elibi) le-cholesterol lingaphezulu kwe-100 mg, okanye ukuba ufunyaniswe unesifo sentliziyo, kuya kufuneka utye kuphela i-cholesterol ye-200 mg ngosuku. Amaqanda amabini amakhulu aya kubonelela ngomzimba wakho nge-13 yeeprotheyini yeeprotheyini, i-9.5 yeegramu, i-56 mg ye-calcium, kunye ne-1.8 mg yesinyithi.

Ayisiwo kuphela amaqanda enkukhu angumthombo ogqwesileyo weeproteni, amaqanda amadada kunye namarhanisi asempilweni ngokunjalo. Ubusazi ukuba umhlophe weqanda unexabiso lesondlo elahlukileyo kulo lonke iqanda?

Masifunde ukufumanisa ukuba kulungile na ukutya amaqanda ama-2 ngosuku.

1. Ubuchopho buphantsi koKhuseleko lweCholine

2. Vitamin D Inceda Ekufunxweni kweCalcium

3. Ukubona kakuhle

4. Unciphiso lomngcipheko wezifo zentliziyo

5. Inceda ekulahlekeni kobunzima

6. Kwandisa ulusu lwakho

7. Umngcipheko woMhlaza uyehla

8. Kwandisa Ukuchuma

1. Ubuchopho buphantsi koKhuseleko lweCholine

I-Phospholipids ikhuthaza unxibelelwano oluqhelekileyo lweeseli zengqondo eziqukethe i-choline. I-Choline yivitamin engqinisiswa ngokwezonyango ukuba yeyona nto ibalulekileyo yokwakha kwingqondo.

Ukutya amaqanda ama-2 ngosuku kuya kunika umzimba wakho isixa esaneleyo sezondlo. Ukusilela kwevithamini ye-choline kukhokelela ekulahlekelweni kwememori kunye nokulibala.

2. Vitamin D Inceda Ekufunxweni kweCalcium

Yintoni okhetha ukuba nayo? Ngaba utya iqanda elibilisiweyo okanye unezongezo zeoyile yeentlanzi? Uya kukhetha iqanda elibilisiweyo, akunjalo? Amaqanda atyebile ku-vitamin D kwaye le vithamini inceda ekufunxeni ikhalsiyam kwaye yomeleza amathambo namazinyo akho.

Ngaba ivithamin D inceda njani ekufunxeni ikhalsiyam? I-Vitamin D inceda ukufakwa kwamathumbu emathunjini e-calcium kwaye ivuselele ukufunxeka kwe-phosphate kunye ne-magnesium ion.

3. Ukubona kakuhle

Uphando olutsha lufumanise ukuba amaqanda enkukhu aphezulu kwi-lutein kwaye le nto inoxanduva lokujonga ngokucacileyo nokuqaqamba kwamehlo. I-Lutein ibizwa ngokuba yi-carotenoid vithamini enceda ukuthintela izifo zamehlo kubandakanya i-cataract kunye nokudodobala okunxulumene nobudala be-macular.

Ukusilela kwi-lutein kunokubangela intshabalalo kwizihlunu zamehlo kunye nokubona kwamehlo ngokungekho mgaqweni.

4. Unciphiso lomngcipheko wezifo zentliziyo

Uphando olutsha lubonakalisile ukuba icholesterol esemaqanda ilungelelaniswe nee-phosphatides, ezingayenzakalisiyo impilo. Ikwanqanda ukuveliswa komzimba kwe-cholesterol kunye ne-omega 3 fatty acids ezikhoyo kumaqanda zinceda ukunciphisa amanqanaba e-triglyceride, ngaloo ndlela kuncitshiswe umngcipheko wesifo sentliziyo.

5. Inceda ekulahlekeni kobunzima

Ngokwenzululwazi, ukudibanisa ukutya okuneekhalori ezisezantsi kunye namaqanda kwisidlo sakusasa kuya kukunceda ekunciphiseni umzimba ngokukhawuleza. Olu hlobo lwesidlo sakusasa luyakusigcina isisu sakho sigcwele ixesha elide kwaye ke oko kukuthintele ekutyeni kakhulu.

6. Kwandisa ulusu lwakho

Ukuba namaqanda ama-2 ngosuku kuya kukunika ulusu oluhle kwaye luqaqambe. Ubukho be-biotin, ivithamin B12, kunye neeproteni ezinesondlo kumaqanda ziya kuba negalelo ekomelezeni iinwele nolusu.

I-Phospholipids equlathe amaqanda iya kukhuthaza ukupheliswa kweetyhefu esibindini.

7. Umngcipheko woMhlaza uyehla

Ukutya amaqanda amabini ngosuku kuya kunciphisa umngcipheko womhlaza. Ngokophando, owasetyhini otya imihla ngemihla kubandakanya amaqanda, umngcipheko wokuba nomhlaza wamabele wehle ngepesenti ye-18.

Oku kungenxa yesondlo esibalulekileyo esibizwa ngokuba yi-choline efumaneka emaqandeni enxulunyaniswa nomyinge we-24 wepesenti womngcipheko webele.

8. Kwandisa Ukuchuma

Iivithamini ze-B ezifumaneka kumaqanda zinceda ekwakheni iihomoni zesini. I-Folic acid, ekwabizwa ngokuba yi-vitamin B9, iyanceda ekubunjweni kweeseli ezibomvu zegazi kwaye ityhubhu ye-neural yemveku yenziwa. Oku kunciphisa amathuba okuba umntwana asokole ngenxa yokudodobala kwengqondo.

Kungenxa yoko le nto kubalulekile ukuba abasetyhini babe namaqanda ngelixa becwangcisa ukukhulelwa. Iqanda elinye lenkukhu liqukethe i-7.0 mcg ye-vitamin B9.

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KWAKHONA FUNDA: Usuku lweHlabathi lwaBanikeli ngeGazi ngo-2018: I-Carrot-Apple-Pomegranate Juice yeHemoglobin kunye nokuPhulukana nobunzima

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