Izibonelelo ezi-15 eziPhezulu zezeMpilo zamaQhwele eeNqanawa

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Izagwityi ziintaka eziphakathi ngokomlinganiselo ezifumaneka eYurophu, eMntla Afrika, emazantsi eUnited States nakwezinye iindawo zaseAsia. Amaqanda ezigwityi amhlophe okanye amnyama anamabala amdaka ngombala kwaye mancinci ngobukhulu kunamaqanda enkukhu aqhelekileyo. Nangona amaqanda ezigwityi kuthathwa ngokuba asempilweni, anomlinganiselo ophakamileyo wokuya emhlophe kunamaqanda aqhelekileyo. Ngenxa yoko, ziphezulu kwi-cholesterol.

Zityiwa kakhulu kwiindawo ezininzi zokutya zaseAsia, ngakumbi kwindawo yokutya yaseJapan. Iibhokisi ze-bento zaseJapan zithwala la maqanda kwaye zidla ngokutyiwa 3-5 ngexesha, ngenxa yobungakanani bazo obuncinci. La maqanda akhangeleka 'amnandi' enza iiharnish ezifanelekileyo. La maqanda anemfuno ephezulu kumalungiselelo amaninzi okupheka, ngenxa yesityebi esityebileyo nesinencasa. Nangona kunjalo, zizityebi kakhulu ngezondlo ezisempilweni kwaye zinokubambela ngokufanelekileyo abo bangadibaniyo namaqanda enkukhu.

Funda ukuze ufumane izibonelelo zempilo ezimangalisayo zala maqanda amancinci.

Ixabiso lesondlo samaQhwaba esiGwityi

I-100 g yamaqanda agwityiweyo agcweleyo, aqukethe i-74.35 g yamanzi, amandla e-158 kcal kwaye aqulathe:

• 13.05 g protein
• 11.09 g amanqatha
• I-0.41 g ye-carbohydrate
• 0.40 g iswekile
• 64 mg calcium
• 3.65 mg intsimbi
• 13 mg wemagniziyam
• 226 mg phosphorus
• 132 mg potassium
• 141 mg isodiyam
• 1.47 mg zinc
• 66 mcg folate
• 1.58 IU ivithamini B-12
• 543 IU ivithamini A
• I-1.08 MG ivithamini E
• I-vitamin D engama-55
• I-cholesterol ye-844 mg

IziBonelelo zezeMpilo zamaQhwele eeNqanawa

1. Ukunciphisa umngcipheko wokugula okungapheliyo: Inani eliphantsi le-potassium emzimbeni wakho linokukwenza ukuba uthambekele ekufumaneni izifo ezingapheliyo njengesifo sentliziyo, uxinzelelo lwegazi oluphezulu, isifo samathambo, ukubetha, umhlaza kunye nokuphazamiseka kokugaya ukutya. Amaqanda ezigwityi yimithombo etyebileyo ye-potassium, ke, yongeza iimfuno zepotassium emzimbeni wakho ^[1] .

2. Thintela izifo ezinganyangekiyo: Amaqanda ezigwityi aneqondo elibalulekileyo le-vitamin A kunye ne-vitamin C, enokugcina ukuqala kwezifo ezininzi ezinganyangekiyo kunye nokukhuthaza impilo yonke ^[Mbini] .

3.Nyanga i-aleji kunye nokudumba: I-Ovomucoid ikhona kula maqanda ^[3] . Olu hlobo lweprotheni lusebenza njengendalo yokulwa isifo. Ukudumba, ukuxinana okanye ezinye iimpawu zokungalungeli komzimba kunokuncitshiswa ngoncedo lala maqanda.

Ukunyusa imetabolism: I-Vitamin B efumaneka kula maqanda inokunyusa ukusebenza komzimba emzimbeni, ngokuphucula ukusebenza kwehomoni kunye ne-enzymatic function ^[Mbini] .

5.Nyusa ukhuseleko: Amaqanda ezigwityi aphucula amajoni akho omzimba. Bacoca igazi kwiityhefu nakwizinyithi ezinzima, bongeza ubunyulu begazi, bonyusa inkumbulo kwaye bandise imisebenzi yobuchopho.

6.Yandisa ihemoglobin amanqanaba egazini: Umxholo wentsimbi ephezulu kumaqanda ezigwityi anokunceda abantu abanesifo segazi ubukhulu becala. Ukutya rhoqo kuphucula amanqanaba e-hemoglobin ^[1] .

7. Ukuphucula umbono: I-Vitamin A ekhoyo kumaqanda ezigwityi ikhusela umbono, inceda ukunciphisa ukonakala kwe-macular kunye nokuthintela ukukhula kwamehlo.

8. Lawula uxinzelelo lwegazi: Amaqanda ezigwityi aphezulu kwi-potassium. Le minerali inceda ekunciphiseni uxinzelelo kwimithambo kunye nemithambo yegazi, yiyo loo nto igcina uxinzelelo lwegazi lujongiwe ^[1] .

9. Ukuphucula impilo yentliziyo: I-HDL (uxinizelelo oluphezulu lweepoprotein) yenza ngaphezulu kwama-60% enqatha kumaqanda ezigwityi. Olu luncedo lwamafutha acid lunceda kwimpilo yentliziyo ephuculweyo. Nangona kunjalo, kubantu abanemicimbi ye-cholesterol, ukongeza amaqanda amaninzi e-quail kwizidlo zabo akucebisi ^[4] .

10. Thintela amatye esinyi: La maqanda akhuthaza impilo yezintso zakho, isibindi kunye nenyongo. Ziqulathe icandelo elibizwa ngokuba yi-lecithin, elinceda ekuphuleni amatye esinyi kunye nokuyeka ukukhula kwala matye ^[5] .

11. Khohlisa isikhohlela kunye nesifuba: Iipropathi zokulwa ne-antioxidant kumaqanda ezigwityi zinokuphucula ukusebenza kwemiphunga ngokubanzi. Ziphezulu kakhulu kwi-vitamin A nakwi-selenium. Yiyo loo nto besebenza ngokumangalisayo ekunyangeni imiba yokuphefumla enjengokukhohlela, isifuba kunye nesifo sephepha ^[5] .

12.Zisa isisu esibuhlungu: Amaqanda eIsagwityi angaluncedo kunyango lwasekhaya ekuphazamiseni ukwetyisa okufana nesisu, izilonda zesisu, izilonda zesisu, njl. ^[1] .

13. Nyanga iingxaki zesondo: Amaqanda aneevithamini ezininzi eziluncedo, izinto ezincinci kunye nezikhulu, izimbiwa, iiamino acid kunye neeproteni ezininzi ezilungileyo. Ezi zinto zincedisa ekunyuseni umnqweno wesini kwaye zinceda ekunyangeni ukungasebenzi kakuhle kwe-erectile ^[1] .

14. Nciphisa ukuguga: Ukutya la maqanda rhoqo kunceda ukomeleza amajoni omzimba kunye nokucothisa ukuguga kwamalungu ekugqibeleni. I-antioxidant, ii-acid ezibaluleke kakhulu, i-selenium kunye neevithamini ezikhoyo kumaqanda e-quail zibenza babe yinto efanelekileyo yokulwa ^[6] . Ingasetyenziswa ngqo eluswini ukuthamba kunye ukufuma.

15. Gcina inkqubo yemithambo-luvo esempilweni: Amaqanda ezigwityi abonakalisiwe ukuba ayasebenza ekulweni iingxaki zoxinzelelo, migraine, uxinzelelo lwexinzelelo, uxinzelelo, uloyiko kunye nezifo ezinxunguphalisayo.

Iziphumo ebezingalindelekanga zamaqanda esiGwityi

Nangona ukusetyenziswa kwala maqanda kuluncedo kwimpilo yakho, ngamanye amaxesha ukutya amaqanda amaninzi kwizagwityi kunokuzisa iziphumo ebezingalindelekanga ezinjengokwanda komngcipheko we-hypotension kunye ne-hypoglycemia. Kubantu abanemicimbi ye-cholesterol, ukongeza amaqanda amaninzi e-quail ekudleni kwabo akucebisi, kuba amaqanda aphezulu kwi-cholesterol. Kwakhona, yeka ukutya amaqanda ezigwityi ngaphandle kokubonisana nogqirha wakho ukuba ukhulelwe okanye uncancisa. Nangona kunjalo, ukuzitya ngokumodareyitha kuhlala kunconyelwa.

Ungatya njani

Ungazithambisa okanye ubilise iqanda lezagwityi, okanye uzifake. Amaqanda ezigwityi abilisiweyo asetyenziswa njengokuhombisa isaladi kwiindawo ezininzi zokutya. Iinqanawa zeQuail extract extract caps nazo ziyafumaneka kwimarike njengenye yezo zingazifumani zinomdla wokuzisebenzisa.

Izagwityi Iqanda Guacamole Recipe:

Izithako:

• 2 iiavokhado ezivuthiweyo
• Amaqanda asi-8 ezigwityi
• 1 itswele encinci
• 1 ikonofile
• 1 itamati encinci
• 1 & frac12 iipunipoon zencindi yekalika
• Ityuwa kunye nepepile ukungcamla
• Iitshiphusi zombona (iifolokhwe)

Indlela:

• Bilisa amaqanda.
• Nje ukuba zenziwe, zibeke emanzini abandayo uze uzixobule.
• Zinqumle kwisiqingatha uze ubeke ecaleni.
• Hlamba ii-avokhado, ususe imbewu kwaye uyixobule.
• Mash i-avocado ngoncedo lwecephe.
• Yongeza ijusi yelime kwi-avocado ecoliweyo. Iyakuyeka i-oxidation ye-avocado xa uqhubeka ne-guacamole.
• Gweba itswele kunye netumato kakuhle.
• Yongeza kwi-avocado ecoliweyo kwaye udibanise ide yenze unobumba olugudileyo.
• Yongeza amaqanda ezigwityi uze udibanise kakuhle.
• Yongeza ityuwa kunye nepepper ukula.
• Ifriji ye-guacamole imizuzu engama-20.
• Yiphake ngeetshiphusi zetotilla. ^[7]

1. [1]I-Tunsaringkarn, T., Tungjaroenchai, W., kunye neSiriwong, W. (2013). Izibonelelo zesondlo sezagwityi (Coturnix coturnix japonica) amaqanda. Ijenali yaMazwe ngaMazwe yoPapasho lwezeNzululwazi noPhando, 3 (5), 1-8.
2. [Mbini]U-Lianto, P., Han, S., Li, X., Ogutu, F. O., Zhang, Y., fan, Z., & Che, H. (2018). Iigwityi iqanda homogenate linciphisa ukutya okungafunekiyo okubangelwa yi-eosinophilic esophagitis efana nesifo ngokumodareyitha kwe-PAR-2 ​​yokuhambisa indlela kwiimpuku ezikhuthazayo.Iingxelo zenzululwazi, 8 (1), 1049. doi: 10.1038 / s41598-018-19309-x
3. [3]U-Beeley J. G. (1976). Indawo yamaqela e-carbohydrate e-ovomucoid. Ijenali ye-Biochemical, 159 (2), 335-345. ikhonkco: 10.1042 / bj1590335
4. [4]ISinanoglou, V. J., Strati, I. F., kunye neMiniadis-Meimaroglou, S. (2011). I-Lipid, i-acid enamafutha kunye nomxholo we-carotenoid wezikhupha zamaqanda ezityiwayo ezivela kwiintlobo zeentaka: Isifundo sokuthelekisa. Ikhemistri yokutya, 124 (3), 971-977.
5. [5]UMiranda, J. M., Anton, X., Redondo-Valbuena, C., Roca-Saavedra, P., Rodriguez, J. A., Lamas, A.,… Cepeda, A. (2015). Ukutya okweqanda kunye nokutya okweqanda: Iziphumo kwimpilo yabantu kunye nokusetyenziswa njengokutya okusebenzayo.Izondlo, 7 (1), 706-729. ikhonkco: 10.3390 / nu7010706
6. [6]Hu, S., Qiu, N., Liu, Y., Zhao, H., Gao, D., Ingoma, R., & Ma, M. (2016). Ukuchongwa kunye nokuthelekiswa kweproteomic yokuhlola izagwityi kunye nedakhi yeproteyini emhlophe esebenzisa iqanda le-2-dimensional gel electrophoresis kunye ne-matrix encediswa yi-laser desorption / ionization ixesha-lokubaleka kwetandem mass spectrometry analysis. Inzululwazi yenkukhu, 95 (5), 1137-1144. ikhonkco: 10.3382 / ps / pew033
7. [7]Iintandokazi zoosaziwayo (2019, Juni 21). I-Recipe yeGuacamole kaBeyonce- I-Quail Egg Favorite [iposti yebhlog]. Ukufunyanwa kwi-https: //quailegg.recipes/beyonces-guacamole-recipe-a-quail-egg-favorite/

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