Izizathu ezi-6 zokuba amaqanda kukutya okuTyebileyo kwiPlanethi

Umxholo

• 1. Amaqanda apheleleyo aphakathi kokutya okunesondlo emhlabeni
• 2. Amaqanda aPhucula iProfayile yakho yeCholesterol kwaye UNGABunyusi ubungozi besifo sentliziyo
• 3. Amaqanda alayishwe ngeCholine, isondlo esibalulekileyo sobuchopho
• 4. Amaqanda aqukethe iiProtein zoMgangatho oPhezulu ngeProfayili ye-Amino Acid egqibeleleyo
• 5. Amaqanda alayishwe ngeLutein kunye neZeaxanthin, eKhusela Amehlo
• 6. Amaqanda eSidlo sakusasa anokukunceda ulahlekelwe ngamafutha omzimba
• Ayingawo onke amaqanda afanayo
• Umgca osezantsi

Amaqanda anesondlo kangangokuba ahlala ebizwa ngokuba yi "multivitamin yendalo."

Zinee-antioxidants ezizodwa kunye nezakha-mzimba ezinamandla ezinqongopheleyo kubantu abaninzi.

Nazi izizathu ezi-6 zokuba amaqanda aphakathi kokutya okunempilo emhlabeni.

1. Amaqanda apheleleyo aphakathi kokutya okunesondlo emhlabeni

Iqanda elinye liphela linoluhlu olumangalisayo lwezondlo.

Ngapha koko, izakha-mzimba ezikhoyo zanele ukuguqula iseli enye ukuba ibe lilinkukhu elipheleleyo.

Amaqanda alayishwa iivithamini, iiminerali, iprotheni ekumgangatho ophezulu, amafutha alungileyo kunye nezinye izakhamzimba ezingaziwayo.

Iqanda elinye elikhulu liqukethe (1):

• Vitamin B12 (icobalamin): I-9% ye-RDA
• Vitamin B2 (riboflavin): I-15% ye-RDA
• Vitamin A: I-6% ye-RDA
• Vitamin B5 (pantothenic acid): I-7% ye-RDA
• Selenium: Iipesenti ezingama-22 ze-RDA
• Amaqanda aqulathe isixa esincinci phantse kuzo zonke iivithamini kunye nezimbiwa ezifunwa ngumzimba womntu, kubandakanya i-calcium, i-iron, i-potassium, i-zinc, i-manganese, i-vitamin E, i-folate nezinye ezininzi.

Iqanda elikhulu lineeekhalori ezingama-77, zinee-6 gram zeprotein esemgangathweni, iigram ezi-5 zamafutha kunye nomkhondo wee-carbohydrate.

Kubaluleke kakhulu ukuba uqaphele ukuba phantse zonke izondlo ziqulethwe kwi-yolk, umhlophe uqukethe iprotheni kuphela.

Amaqanda apheleleyo anesondlo ngendlela emangalisayo, aqukethe isixa esikhulu kakhulu sezakhamzimba xa kuthelekiswa neekhalori. Izakha mzimba zifumaneka kwii-yolk, ngelixa ezimhlophe ubukhulu becala ziiprotein.

2. Amaqanda aPhucula iProfayile yakho yeCholesterol kwaye UNGABunyusi ubungozi besifo sentliziyo

Esona sizathu siphambili sokuba abantu balunyukiswe ngamaqanda kukuba balayishwe ngecholesterol.

Iqanda elinye elikhulu liqukethe i-212 mg ye-cholesterol, enokuthelekiswa nokutya okuninzi.

Nangona kunjalo, imithombo yokutya yecholesterol inefuthe elincinci kumanqanaba e-cholesterol egazini ().

Isibindi sakho sivelisa i-cholesterol, yonke imihla. Isixa esivelisiweyo sixhomekeke kwindlela otya ngayo.

Ukuba ufumana i-cholesterol eninzi ekutyeni, isibindi sakho sivelisa kancinci. Ukuba awuyityi i-cholesterol, isibindi sakho sivelisa okuninzi.

Into kukuba, uninzi lwezifundo lubonisa ukuba amaqanda ayayinyusa iprofayile yecholesterol.

Banyusa i-HDL ("elungileyo") ye-cholesterol kwaye badla ngokutshintsha i-LDL ("embi") kwi-cholesterol ibe sisiqendwana esikhulu esinganxulunyaniswa kakhulu nomngcipheko okhulayo wesifo sentliziyo (,,).

Izifundo ezininzi ziye zavavanya ukuba ukutya amaqanda kuwuchaphazela njani umngcipheko wesifo sentliziyo kwaye akufumanekanga ukuba kukho ubudlelwane phakathi kwezi zimbini (,, 8).

Ngokuchasene noko, amaqanda adityaniswe nezibonelelo zezempilo.

Olunye uphononongo lufumanise ukuba ukutya amaqanda ama-3 apheleleyo ngemini kunciphise ukunganyangeki kwe-insulin, kuphakamisa i-HDL kunye nokunyusa ubungakanani bamasuntswana e-LDL kubantu abane-metabolic syndrome ().

Nangona kunjalo, ezinye izifundo zibonisa ukwanda komngcipheko wesifo sentliziyo kubantu abanesifo seswekile. Oku kufuna ukuqhubeka kophando nangona kunjalo akusebenzi kukutya okune-carb esezantsi, ezinokuthi, kwiimeko ezininzi, zibuyisele uhlobo lweswekile yesi-2 (,,).

Izifundo zibonisa ukuba amaqanda ayayinyusa iprofayili ye-cholesterol. Bonyusa i-HDL (elungileyo) ye-cholesterol kwaye bandise ubungakanani be-LDL amasuntswana, ekufuneka anciphise umngcipheko wesifo sentliziyo.

3. Amaqanda alayishwe ngeCholine, isondlo esibalulekileyo sobuchopho

I-Choline sisondlo esaziwa kancinci esidla ngokuqokelelwa kunye neevithamini ze-B.

I-Choline sisondlo esibalulekileyo kwimpilo yabantu kwaye iyafuneka kwiinkqubo ezahlukeneyo emzimbeni.

Kuyimfuneko ukuba kulungiswe i-acetylcholine ye-neurotransmitter kwaye ikwayinxalenye yeembumba zeseli.

Ukutya okuncinci kwe-choline kuye kwachaphazeleka kwizifo zesibindi, isifo sentliziyo kunye nokuphazamiseka kwemithambo-luvo ().

Esi sondlo sinokubaluleka ngakumbi kubafazi abakhulelweyo. Uphononongo lubonisa ukuba ukutya okuphantsi kwe-choline kunokuphakamisa umngcipheko weziphene ze-neural tube kwaye kukhokelele ekunciphiseni ukusebenza kwengqondo kusana ().

Uninzi lwabantu alufumani ngokwaneleyo i-choline. Njengomzekelo, isifundo esinye kwabakhulelweyo, abafazi baseCanada bafumanisa ukuba yi-23% kuphela efikelele ekuthathweni ngokwaneleyo kwe-choline ().

Eyona mithombo ilungileyo ye-choline ekudleni zizikhupha zamaqanda kunye nesibindi senyama. Iqanda elinye elikhulu liqukethe i-113 mg ye-choline.

I-Choline sisakha-mzimba esibalulekileyo esifunyanwa ngabantu abaneleyo. Izikhupha zamaqanda zingumthombo obalaseleyo we-choline.

4. Amaqanda aqukethe iiProtein zoMgangatho oPhezulu ngeProfayili ye-Amino Acid egqibeleleyo

Iiproteni zezona ndawo ziphambili zokwakha zomzimba kwaye zisebenza zombini iinjongo zokusebenza kunye nokusebenza.

Ziqukethe iiamino acid ezidityaniswe kunye, ezinje ngamaso kumtya, zize zisongwe zibe ziimilo ezintsonkothileyo.

Kukho malunga nama-amino acid angama-21 asetyenziswa ngumzimba wakho ukwakha iiproteni zawo.

Ezisithoba kwezi azinakuveliswa ngumzimba kwaye kufuneka zifunyanwe ekudleni. Ziyaziwa ngokuba ziiamino acid.

Umgangatho womthombo weprotein umiselwa ngamanani ahambelana nezi zinto zibalulekileyo zeamino acid. Umthombo weprotein oqulethe zonke kwizilinganiso ezifanelekileyo ngumgangatho ophezulu weprotheni.

Amaqanda aphakathi kwemithombo yeeprotheyini ekutyeni. Ngapha koko, ixabiso lebhayiloji (umlinganiso wekhwalithi yeprotini) ihlala ivavanywa ngokuthelekisa amaqanda, anikwa amanqaku afanelekileyo e-100 ().

Amaqanda ngowona mthombo ubalaseleyo weprotein, nazo zonke iiamino acid ezifanelekileyo kwizilinganiselo ezifanelekileyo.

5. Amaqanda alayishwe ngeLutein kunye neZeaxanthin, eKhusela Amehlo

Zimbini ii-antioxidants emaqandeni ezinokuba nefuthe elinamandla lokhuselo emehlweni.

Babizwa ngokuba yi-lutein kunye ne-zeaxanthin, zombini ezifumaneka kwi-yolk.

I-Lutein kunye ne-zeaxanthin zihlala zanda kwi-retina, indawo yoluvo lweliso, apho zikhusela khona amehlo elangeni eliyingozi ().

Ezi antioxidants zinciphisa kakhulu umngcipheko wokwehla kwe-macular kunye ne-cataract, eziphakathi kwezona zinto zibangela ukuphazamiseka kombono kunye nokungaboni kubantu abadala (,,).

Kwisifundo esinye, ukutya iiqanda ezingama-1.3 ngemini kangangeeveki ezi-4,5 kwandise amanqanaba egazi le-zeaxanthin nge-114-142% kunye ne-lutein ngama-28-50% ().

Amaqanda aphezulu kakhulu kwii-antioxidants lutein kunye ne-zeaxanthin, ezinokuthi ziwunciphise kakhulu umngcipheko wokwehla kwe-macular kunye ne-cataract.

6. Amaqanda eSidlo sakusasa anokukunceda ulahlekelwe ngamafutha omzimba

Amaqanda aqukethe kuphela isixa somthamo weecarbohydrate, kodwa uninzi lweeprotein kunye namafutha.

Amanqaku aphezulu kakhulu kwisikali esibizwa ngokuba sisalathiso satiety, elingumlinganiso wokuba ukutya okuninzi kunegalelo ekuhluthisweni (8).

Ngesi sizathu, ayothusi into yokubona izifundo zibonisa ukuba ukutya amaqanda kwisidlo sakusasa kungakhokelela ekulahlekelweni ngamafutha.

Kwesinye isifundo, abafazi abangama-30 abagqithisileyo okanye abatyebe kakhulu batya isidlo sakusasa nokuba kungamaqanda okanye iigegel. Zombini isidlo sakusasa zazinexabiso elifanayo leekhalori.

Abafazi kwiqela leqanda baziva begcwele ngakumbi kwaye batya iikhalori ezimbalwa kulo lonke usuku nakwiiyure ezingama-36 ezizayo ().

Kwesinye isifundo esiqhubeke iiveki ezisibhozo, ukutya amaqanda kwisidlo sakusasa kukhokelele ekunciphiseni ubunzima bomzimba xa kuthelekiswa nenani elifanayo leekhalori ezivela kwiibhegi. Iqela leqanda ():

• Ilahlekile ngama-65% ngaphezulu kobunzima bomzimba.
• Ilahleko ye-16% ngaphezulu kwamafutha omzimba.
• Unonciphiso olukhulu lwe-61% kwi-BMI.
• Unokwehliswa okungaphezulu kwama-34% kumjikelezo wesinqe (isiphawuli esilungileyo samanqatha esiswini ayingozi).

Amaqanda ahluthisa kakhulu. Ngenxa yoko, ukutya amaqanda kwisidlo sakusasa kunganciphisa ikhalori emva komhla kwaye kukhuthaze ukulahleka kwamafutha.

Ayingawo onke amaqanda afanayo

Kubalulekile ukugcina engqondweni ukuba ayingawo onke amaqanda enziwe alinganayo.

Iinkuku zihlala zikhuliswa kwimizi-mveliso, zivalelwe ekhejini kwaye zondla ukutya okutya okuziinkozo okuguqula ubume bokugqibela bezinongo zamaqanda abo. Kungcono ukuthenga i-omega-3 yamaqanda acebileyo okanye atyetyisiweyo, asempilweni ngakumbi kwaye asempilweni.

Nangona kunjalo, amaqanda esivenkile esikhulu aqhelekileyo aselukhetho olufanelekileyo ukuba awunakho ukufikelela okanye ukufikelela kwamanye.

Umxholo wesondlo samaqanda ubukhulu becala uxhomekeke kwindlela ezazikhuliswa ngayo iinkukhu. I-Omega-3 ityebisile okanye amaqanda atyetyisiweyo athambekele ekubeni sisityebi kwizondlo ezisempilweni.

Umgca osezantsi

Amaqanda aphakathi kokutya okunesondlo onokukufumana, ukubonelela phantse zonke iivithamini kunye neeminerals ozifunayo.

Ukubeka izinto phezulu, amaqanda ngexabiso eliphantsi, ukungcamla okumangalisayo kunye nokuhamba phantse nakuphi na ukutya.

Ziyinyani yokutya okuphezulu.