Iinkcukacha zesondlo seqanda elukhuni: Iikhalori, iiproteni kunye nokunye

Umxholo

• Iinkcukacha ngezondlo
• Umthombo oGqwesileyo weProtein ekuMgangatho oPhakamileyo
• Phezulu kwiCholesterol kodwa sukunyusa umngcipheko wezifo zentliziyo
• Ukukhuthaza uBongo kunye neMpilo yeLiso
• Choline
• Lutein kunye neZeaxanthin
• Kunzima ukubilisa vs Ukuqhotsa
• Umgca osezantsi

Amaqanda yiprotein kunye namandla ezondlo.

Banokongezwa kwiitya ezininzi kwaye zilungiswe ngeendlela ezininzi.

Enye indlela yokonwabela amaqanda kukuwabilisa kanzima. Amaqanda abiliswe nzima enza iincindi zesaladi kwaye angatyiwa wedwa ngokufefa kwetyuwa nepepile.

Nantsi yonke into ekufuneka uyazi ngamaqanda abilisiweyo.

Iinkcukacha ngezondlo

Amaqanda abiliswe nzima alayishwa ngezakhamzimba, iiprotein kunye namafutha asempilweni. Elinye iqanda elikhulu elibilisiweyo (50 grams) libonelela (1):

• Iikhalori: 77
• IiCarbs: 0.6 iigram
• Amanqatha onke: 5.3 iigram
• Amafutha agcwalisiweyo: 1.6 iigram
• Amanqatha e-monounsaturated: 2.0 grams
• Icholesterol: 212 mg
• Iprotheni: 6.3 iigrem
• Vitamin A: Iipesenti ezi-6 zeSibonelelo seZondlo esikhuthazwayo (RDA)
• Vitamin B2 (riboflavin): I-15% ye-RDA
• Vitamin B12 (icobalamin): I-9% ye-RDA
• Vitamin B5 (pantothenic acid): I-7% ye-RDA
• Iphosphorus: I-86 mg, okanye i-9% ye-RDA
• Selenium: 15.4 mcg, okanye i-22% ye-RDA

Kuzo zonke izondlo amaqanda anokubonelela ngazo, kukutya okuneekhalori eziphantsi. Amaqanda abiliswe nzima anika iikhalori ezingama-77 kuphela, iigram ezi-5 zamafutha kunye nenani elincinci kakhulu leecarbs.

Ikwangumthombo olunge kakhulu weprotein etyebileyo, malunga ne-6 gram ngeqanda ngalinye.

Ngaphaya koko, amaqanda apakisha uluhlu olupheleleyo lwee-amino acid, oko kuthetha ukuba zingumthombo opheleleyo weeprotein.

Amaqanda abilisiwe kwaye anikezela ngezakha mzimba ezibalulekileyo, kubandakanya ivithamin D, zinc, calcium kunye nazo zonke iivithamini ze-B. Ziyimithombo efanelekileyo kakhulu ye-riboflavin (i-vitamin B2) kunye ne-vitamin B12.

Uninzi lwezondlo zamaqanda zihlala kuphela kwi-yolk, ngelixa iqanda elimhlophe liqukethe ikakhulu iprotein ().

Amaqanda abiliswe nzima aneekhalori eziphantsi kwaye atyebile kwiivithamini ezininzi, iiminerali kunye nezondlo. Ngelixa isikhupha sinika izakhamzimba, amanqatha kunye neprotheni, emhlophe iphantse ibe yiprotein kuphela.

Umthombo oGqwesileyo weProtein ekuMgangatho oPhakamileyo

Iprotein ibalulekile kwizinto ezininzi zempilo yakho, kubandakanya ukwakha izihlunu namathambo kunye nokuvelisa iihomoni kunye nee-enzymes ().

Amaqanda anikezela malunga ne-6 gram yeprotini ekumgangatho ophezulu. Ngapha koko, amaqanda ngomnye wemithombo yeeprotein onokuyitya (1).

Oku kungenxa yeeprotheyini ezipheleleyo zeproteni-amaqanda aqulathe zonke i-amino acid (,) ezilithoba.

Enye into engaqhelekanga yokucinga ukuba iprotheni ifumaneka kuphela kwiqanda elimhlophe.

Nangona kunjalo, phantse isiqingatha seprotheni yeqanda sivela kwi-yolk (5,).

Ke ngoko, kungcono ukonwabela lonke iqanda - isoyi kunye nayo yonke - ukuze uxhamle kwiprotein kunye nezondlo amaqanda ekufuneka enikezele.

Amaqanda ngowona mthombo ubalaseleyo weprotheni. Ziqulathe zonke i-amino acid ezilithoba, kwaye zombini ezimhlophe kunye ne-yolk ziqulathe esi sondlo sibalulekileyo.

Phezulu kwiCholesterol kodwa sukunyusa umngcipheko wezifo zentliziyo

Kule minyaka idlulileyo, amaqanda afumene igama elibi ngenxa yomxholo wecholesterol ephezulu.

Kuyinyani ukuba amaqanda apakishwe ngecholesterol. Elinye iqanda elikhulu elibilisiweyo linika i-212 mg ye-cholesterol, eyi-71% ye-RDA (1).

Nangona kunjalo, uphando lwakutsha nje lubonisa ukuba i-cholesterol yokutya inefuthe elincinci kwi-cholesterol yegazi (,).

Kubantu abaninzi, i-cholesterol yokutya ayinxulunyaniswa nomngcipheko wesifo sentliziyo kwaye ayinyusi i-cholesterol iyonke okanye amanqanaba e-cholesterol "amabi" e-LDL (,).

Ngapha koko, ukusetyenziswa kweqanda kunokuphucula "okuhle" i-cholesterol ye-HDL (,,).

Ukongeza, izifundo ezibini kubantu abadala abasempilweni abangama-100,000 bafumanise ukuba ukutya iqanda elinye elipheleleyo ngemini bekungadibananga nomngcipheko wesifo sentliziyo ().

Nangona kunjalo, abantu abanesifo seswekile kufuneka balumke xa besitya amaqanda, njengoko olunye uphando lubonisa ukuba ukutya amaqanda asixhenxe ngeveki kungonyusa umngcipheko wesifo sentliziyo ().

Ekugqibeleni, uphando oluthe kratya luyafuneka kwikhonkco phakathi kokusetyenziswa kweqanda kunye nengozi yesifo sentliziyo kubantu abanesifo seswekile.

Nangona amaqanda abilisiweyo kunzima kwi-cholesterol, izifundo zibonisa ukuba i-cholesterol yokutya ayinayo impembelelo embi kwi-cholesterol yegazi kubantu abaninzi. Ngapha koko, kuye kwafunyanwa amaqanda ukuphucula iiprofayili ze-cholesterol ngokwandisa i-cholesterol ye-HDL "elungileyo".

Ukukhuthaza uBongo kunye neMpilo yeLiso

Amaqanda abonelela ngezondlo ezibalulekileyo kunye ne-antioxidants ezixhasa impilo yengqondo kunye namehlo.

Choline

I-Choline sisondlo esibalulekileyo kwiinkqubo ezininzi ezibalulekileyo emzimbeni wakho.

Umzimba wakho uvelisa i-choline ngokwakho, kodwa hayi ngobuninzi. Ke ngoko, kuya kufuneka ufumane i-choline kwisidlo sakho ukuthintela ukusilela (14).

Nangona kunjalo, uninzi lwabantu baseMelika alutyi ngokwaneleyo (,).

I-Choline ibalulekile ekugcineni inkqubo yemithambo-luvo esempilweni, njengoko inceda ukuvelisa i-acetylcholine, i-neurotransmitter ebandakanyeka kwimemori nasekufundeni ().

I-Choline ibalulekile kubomi bakho bonke. Ikhuthaza ukukhula kwengqondo yomntwana kunye nokukhula kwememori, kunye nokusebenza kwengqondo kubantu abadala (,).

Kukwabalulekile nakwabasetyhini abakhulelweyo, njengoko amanqanaba aneleyo e-choline anokunciphisa umngcipheko we-neural tube defects kwi-fetus ().

I-Choline ifumaneka kwi-yolk-inye, inkulu, iqanda elibiliswe kanzima liqukethe i-147 mg ye-choline, eyi-27% yexabiso lemihla ngemihla. Ngapha koko, amaqanda ngowona mthombo ugxile kakhulu kwi-choline kukutya kwaseMelika (14,).

Lutein kunye neZeaxanthin

ILutein kunye ne-zeaxanthin zimbini ii-antioxidants ezaziwa kakhulu ngendima yazo kwimpilo yamehlo.

Balwa i-radicals eyingozi, eyenzelwe ioksijini enokuqokelelana emehlweni akho (,).

I-Lutein kunye ne-zeaxanthin ibonakalisiwe ukuba icothise ukwakheka kwamehlo kwaye ikhusele nxamnye nokubola okuhambelana nobudala be-macular (AMD) (,).

Banokukhusela namehlo akho ekukhanyeni okuyingozi kweblue (,).

Izikhupha zamaqanda zingumthombo ogqwesileyo wezi carotenoids zimbini.

Ngapha koko, ngenxa yeprofayile ye-yolk yeoli, umzimba wakho ubonakala uthatha i-lutein kunye ne-zeaxanthin kakuhle (,).

Izikhupha zamaqanda zingumthombo ogqwesileyo we-choline, obalulekile kwimpilo yengqondo nakuphuhliso. Zizityebi kwi-lutein kunye ne-zeaxanthin, ii-antioxidants ezikhuthaza impilo yamehlo.

Kunzima ukubilisa vs Ukuqhotsa

Amaqanda abiliswe nzima enziwa ngokubeka amaqanda angafakwanga eshelini epanini ezaliswe ngamanzi abandayo, emva koko abilayo de i-yolk iqine. Ziphekwe ngaphandle kwebhotela okanye ioyile eyongezelelweyo.

Kwelinye icala, amaqanda othosiweyo afuna ibhotolo eyongezelelweyo okanye ioyile, enegalelo ngeekhalori kunye namafutha.

Umzekelo, iqanda elinye elikhulu elibilisiweyo linama-77 eekhalori kunye ne-5.3 gram yamafutha, xa kuthelekiswa neekhalori ezingama-90 kunye ne-7 gram yamafutha kwiqanda elinye elibiweyo (1, 28).

Ngaphandle komxholo wekhalori kunye nekhalori, amaqanda abilisiweyo kunye namafutha othosiweyo aneeprofayili ezifanayo kakhulu zeevithamini nezimbiwa. Awahlukanga kwinani labo leprotheni kunye nezondlo.

Ngelixa amaqanda abilisiweyo alungiswa ngaphandle kwezithako ezizezinye, amaqanda othosiweyo afuna ibhotolo eyongezelelweyo okanye ioyile-ewenza ukuba abe phezulu kwiikhalori. Nangona kunjalo, amaqanda othosiweyo kunye abilisiweyo afana kakhulu ngokwembono yemicronutrient.

Umgca osezantsi

Amaqanda abiliswe nzima yikhalori ephantsi, ukutya okuxineneyo.

Bangumthombo ogqwesileyo weeprotein ezikumgangatho ophezulu kwaye zityebile kwiivithamini ze-B, zinc, calcium kunye nezinye izakha mzimba ezibalulekileyo kunye nee-antioxidants ezinjenge-choline, lutein kunye ne-zeaxanthin.

Nangona iphezulu kwi-cholesterol, amaqanda akabonakali ekonyusa umngcipheko wesifo sentliziyo kubantu abaninzi.

Amaqanda abilisiwe alungiselelwe ngaphandle kweoyile eyongezelelweyo okanye ibhotolo, ngenxa yoko zineekhalori ezingaphantsi kunye namafutha kunamaqanda othosiweyo.

Banokuba yenye yezona zinto zilula kunye nezona zongezelelweyo ekudleni kwakho.