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Ukususela kumaxesha amandulo ukutya amaqanda bekuthathwa njengesiqalo esihle kwisidlo sakusasa njengoko inezakha mzimba ezibalulekileyo ezifana neprotein, riboflavin kunye ne-selenium. Okubangela umdla kukuba le mvakalelo yakhutshwa ngaphambili ngamaRoma awayehlala ekhetha amaqanda kunako nakuphi na ukutya okunesondlo. Uninzi lwabantu luyoyika ukuzonwabisa ngokutya okunotyebileyo, kuba ukutya amaqanda yonke imihla kunokubangela i-cholesterol ephezulu kodwa inyani kukuba ukukutya rhoqo kunokunciphisa amanqanaba e-cholesterol.
Kuyinyani eqinisekisiweyo ukuba iqanda leqanda linento ebizwa ngokuba yi-lecithin, esebenzayo ngokuchasene ne-sclerosis kuba icinezela amanqanaba e-cholesterol. Iqanda elinye linokuba neemiligram ezili-186 zecholesterol, kodwa akufuneki likukhathaze ngokutya rhoqo. Oku kutya kukubonelela ngezakha mzimba ukuze uhlale unentliziyo entle kwaye ke umntu omdala osempilweni unokutya iqanda ngosuku ngaphandle kokuziva enetyala ngecholesterol.
I-yolk yeqanda ibonelela nge-cholesterol efunekayo kuphuhliso lwethu lwengqondo ngelixa isulphur equkethe ii-amino acid kunye neetyeleba ezinamanqatha ezinde ziyafuneka kuphuhliso lobuchopho. Kwelinye icala, isikhupha sigcwele ngokupheleleyo izondlo kubandakanya i-bioflavonoids kunye namafutha obuchopho afana ne-phosphatidyl choline nesalfure.
Kuyanceda ukuba usebenzisa nje isiqingatha esibilisiweyo kunamaqanda eqhotsiweyo kuba ayithathi ngendlela izondlo eziyimfuneko emzimbeni wakho. Ukusetyenziswa kwe-Smart kwamaqanda kunempilo kunokunciphisa ukutya kwakho. Amaqanda ngokuqinisekileyo angumthombo olungileyo weeproteni kunye nesiqingatha esibilisiweyo yindlela elungileyo yokutya ukuba awufuni ukunciphisa izondlo ngokuzipheka ngokugqithileyo. Ngaba isiqingatha samaqanda abilisiweyo sisempilweni? Masifumanise.
Akukho tyhefu ekutyeni
Ngaba iqanda elibilisiweyo lisempilweni? Amaqanda abilisiweyo anesiqingatha ayilungele impilo nanjengoko le ngcongolo ingaphekwanga kakhulu. Abanye bakhetha ukusebenzisa izikhupha zeqanda ziluhlaza kuba zinezibonelelo eziphezulu zempilo. Nangona kunjalo kubalulekile ukuba amaqanda ubuncinci aphakathi okanye isiqingatha abilisiwe ukunciphisa umngcipheko wetyhefu yokutya okanye ukugula okubangelwa yibacteria salmonella. Amaqanda angadibanisa okunesondlo ekutyeni kwakho ukuba kuphekwe ngokufanelekileyo. Ziyabiliswa kuphela ixesha elincinci elinceda ukubulala intsholongwane enenkani kuyo. Amaqanda abilisiweyo anesiqingatha awahluli isalfure eluhlaza-luhlaza ngokungafaniyo namaqanda abilisiweyo.
Ungaze udubule iikhalori
Ukuba ufuna ukutya okuncinci kwekhalori, amaqanda abilisiweyo asezona zilungileyo kukutya kwakho. Iphezulu kwiiproteni kwaye ayizidubuli iikhalori zakho. Isiqingatha seqanda elibilisiweyo lisempilweni kuba iikhalori zincinci xa kuthelekiswa nezinye iindlela zokupheka zamaqanda, kubandakanya amaqanda athosiweyo kunye necala elangeni. Isiqingatha esibilisiweyo sinee-calories ezingama-78 kuphela kunye ne-5.3 gram yamafutha, apho i-1.6 gram igcwele. Eli khalori liphakathi kancinci ngokuthelekisa naziphi na ezinye izinto zokutya ozibetha mihla le. Amaqanda abilisiweyo anesiqingatha kukutya okunesondlo xa kuthelekiswa nezinye iintlobo zamaqanda aphekwe ngeoyile okanye ngebhotolo. Amaqanda othosiweyo ahlala ebambe malunga neekhalori ezingama-90, ezingama-6.83 iigrem zamafutha kwaye ezi-2 gram zigcwele.
IiCarbohydrate
Amaqanda yenye yokutya okumbalwa okunazo zonke iiamino acid kwaye sisiqingatha esibilisiweyo esenza ukuba sempilweni. Amaqanda aqukethe ii-carbohydrate, iivithamini kunye neeminerali kwaye isiqingatha esibilisiweyo asikaze sibulale izithako ezifanelekileyo kwaye sigcine siqinile.
Vitamin A
Abasetyhini kufuneka babe nee-micrograms ezingama-700 zevithamini ngosuku ngalunye ngelixa amadoda efuna malunga ne-900 micrograms. Ukutya iqanda elibilisiweyo elinesiqingatha kunokukufumana ujikeleze ii-micrograms ezingama-74 kwindlela yokufikelela kwiinjongo zakho ezifunekayo. Esi sondlo sinceda ekusebenzeni kakuhle kwamehlo akho. Zama ukufaka iqanda lakho eliqhotsiweyo lesidlo sakusasa kunye nesiqingatha seqanda elibilisiweyo lokuphila impilo. Ngaba iqanda elibilisiweyo lisempilweni? Ewe inevithamini A ebaluleke kakhulu egcina ulusu, amazinyo kunye namathambo.
Vitamin B12
Isiqingatha esikhulu seqanda elibilisiweyo libonelela nge-0.56 micrograms kwaye ine-2.4 micrograms zeVitamin B12. Ezi Vithamini zibalulekile kwimetabolism esempilweni. Isiqingatha seqanda elibilisiweyo lisempilweni njengoko esi sondlo siguqula iikhalori ezisemzimbeni wakho zibe ngamandla. I-Vitamin B12 iyanceda ekusebenzeni kakuhle kwenkqubo yemithambo-luvo ngokunjalo.
Isiqingatha seqanda elibilisiweyo asikhuthazwa kwabasetyhini abakhulelweyo
Isiqingatha seqanda elibilisiweyo sigcina iqanda limhlophe liphekwe ngelixa i-yolk iphekwe kuphela inesakhiwo esibalekayo. Okubaluleke ngakumbi kukuba la maqanda awanconyelwa abantu abanamajoni omzimba abuthathaka. Akufanele isetyenziswe ngabasetyhini abakhulelweyo, abantwana okanye abantu asebekhulile abanesifo somzimba. Iqanda elibilisiweyo lisempilweni kubantu abanempilo eyomeleleyo.
Amaqanda abilisiweyo anesiqingatha ngokuqinisekileyo asempilweni xa kuthelekiswa namaqanda othosiweyo.
