Isondlo samaqanda amaqanda: Ephakamileyo kwiProtheni, Ephantsi kuyo yonke into

Umxholo

• Iinyani zezondlo zamaqanda amhlophe kunye namaqanda apheleleyo
• Ephantsi kwiiKhalori kodwa ePhakamileyo kwiProtheni
• Ukunciphisa amaFutha kunye nokuSimahla kweCholesterol
• Iingozi ezinokubakho
• Izifo zomzimba
• ISalmonella Ityhefu yokutya
• Ukuncitshiswa kweBiotin Absorption
• Amaqanda ama-Whites vs Amaqanda apheleleyo: Yeyiphi ekufuneka uyidle?
• Umgca osezantsi

Amaqanda alayishwa ngeendlela ezahlukeneyo zezondlo.

Nangona kunjalo, ixabiso lesondlo seqanda lingahluka kakhulu, kuxhomekeke ekubeni uyalitya na iqanda elipheleleyo okanye amaqanda amhlophe nje.

Eli nqaku lithatha inkangeleko eneenkcukacha kwiprofayili yesondlo yamaqanda abamhlophe kwaye livavanye ukuba ngaba lukhetho olusempilweni kunamaqanda apheleleyo.

Iinyani zezondlo zamaqanda amhlophe kunye namaqanda apheleleyo

Amaqanda amhlophe lulwelo olucacileyo, nolungqingqwa olujikeleze iqanda elityheli leqanda.

Kwiqanda elichumileyo, basebenza njengomaleko wokukhusela inkukhu ekhulayo kwiintsholongwane eziyingozi. Zikwabonelela ngezakha mzimba ekukhuleni kwazo.

Amaqanda amhlophe enziwe malunga neepesenti ezingama-90 zamanzi kunye neepesenti ezili-10 zeprotheni.

Ke ukuba ususa i-yolk kwaye ukhethe iqanda elimhlophe kuphela, ixabiso lesondlo seqanda lakho litshintsha kakhulu.

Ishati engezantsi ibonisa umahluko wesondlo phakathi kweqanda elimhlophe leqanda elikhulu kunye neqanda elipheleleyo ():

Njengoko ubona, iqanda elimhlophe lineekhalori ezimbalwa kunye neemicronutrients, kunye neeprotein ezincinci kunye namafutha, kuneqanda liphela.

Iqanda elimhlophe lineekhalori ezimbalwa kuneqanda elipheleleyo. Ikwaphantsi kwiprotein, cholesterol, amafutha, iivithamini, kunye neeminerali.

Ephantsi kwiiKhalori kodwa ePhakamileyo kwiProtheni

Amaqanda amhlophe aneeproteni ezininzi kodwa aneekhalori eziphantsi. Ngapha koko, zipakisha malunga neepesenti ezingama-67 zazo zonke iiprotein ezifumaneka kumaqanda ().

Le proteni ikumgangatho ophezulu kwaye igqibelele, oko kuthetha ukuba iqulethe zonke ii-amino acid ezilithoba kwimilinganiselo umzimba wakho ekufuneka usebenze ngayo (2).

Ngenxa yomxholo weprotheni ephezulu, ukutya abamhlophe beqanda kunokuba nezibonelelo zempilo. Iiproteni zinokunceda ukuthintela ukutya kwakho ukutya, ngenxa yoko ukutya abamhlophe beqanda kunokukwenza uzive ugcwele ixesha elide (,).

Ukufumana iiprotheyini ezaneleyo kubalulekile ukugcina kunye nokwakha izihlunu - ngakumbi ukuba uzama ukunciphisa umzimba (,).

Ngenxa yokuba amaqanda apheleleyo akubonelela ngeeprotheyini ezimbalwa ngakumbi kwiikhalori ezimbalwa, abamhlophe beqanda banokuba lukhetho olunomdla kubantu abazama ukunciphisa umzimba.

Amaqanda amhlophe avela kwiqanda elikhulu abonelela nge-4 yeeprotein kunye neekhalori ezili-17 kuphela. Oku kunokubenza bakhethe ukutya okufanelekileyo kubantu abazama ukunciphisa umzimba.

Ukunciphisa amaFutha kunye nokuSimahla kweCholesterol

Kwixesha elidlulileyo, amaqanda ibikukukhetha ukutya okunempikiswano ngenxa yokutya okunamafutha amaninzi kunye nomxholo wecholesterol ().

Nangona kunjalo, yonke icholesterol kunye nenqatha kumaqanda liyafumaneka kwi-yolk yeqanda. Kwelinye icala, abamhlophe beqanda, baphantse baba ziiprotein ezicocekileyo kwaye abanamafutha okanye icholesterol.

Kwiminyaka, oku kwakuthetha ukuba ukutya abamhlophe beqanda kwakuthathwa ngokuba kusempilweni kunokutya amaqanda apheleleyo ().

Kodwa uphononongo ngoku lubonakalisile ukuba kubantu abaninzi, icholesterol esemaqanda ayongxaki (,).

Nangona kunjalo, kwinani elincinci labantu - elibizwa ngokuba yi "hyper-responders" - ukutya icholesterol kuya kunyusa amanqanaba egazi kancinci ().

Abaphenduli behyper banezakhi zofuzo ezibabeka kwi-cholesterol ephezulu, efana nofuzo lwe-ApoE4. Kuba bantu okanye abantu abane-cholesterol ephezulu, abamhlophe beqanda banokuba lukhetho olungcono (,,).

Ukongeza, ngenxa yokuba amaqanda amhlophe aqukethe phantse amanqatha, aphantsi kakhulu kwiikhalori kunamaqanda apheleleyo.

Oku kunokubenza bakhethe kakuhle abantu abazama ukunciphisa i-calories zabo kunye nokunciphisa umzimba.

Amaqanda amhlophe aphantsi kwi-cholesterol kunye namafutha. Oku kubenza babe lukhetho olufanelekileyo kubantu abafuna ukunciphisa umlinganiselo we-cholesterol, kunye nabo bazama ukunciphisa umzimba.

Iingozi ezinokubakho

Amaqanda abamhlophe aqhele ukukhetha ukutya okukhuselekileyo. Nangona kunjalo, banemingcipheko ethile.

Izifo zomzimba

Nangona amaqanda abamhlophe ekhuselekile kubantu abaninzi, i-allergies yeqanda inokwenzeka.

Uninzi lwe aleji yamaqanda lubonwa ngabantwana, abahlala begqitha kule meko ngexesha abafikelela kwiminyaka emihlanu ().

Ukungafumani maqanda iqanda kubangelwa yinkqubo yakho yomzimba yokuchonga ngokungachanekanga ezinye zeeproteni ezikumaqanda ezinobungozi ().

Iimpawu ezinobumnene zinokubandakanya irhashalala, urticaria, ukudumba, impumlo egudileyo, kunye nokurhawuzela, amehlo anamanzi. Abantu banokuba noxinzelelo lokugaya ukutya, isicaphucaphu, kunye nokugabha.

Ngelixa kunqabile, amaqanda kunokubangela ukusabela okunobungozi obukrakra obaziwa ngokuba yi-anaphylactic shock.

Oku kubangela inani leempawu, kubandakanya ukwehla koxinzelelo lwegazi kunye nokudumba okukhulu emqaleni nasemlonyeni wakho - okunokubulala xa kudityanisiwe ().

ISalmonella Ityhefu yokutya

Amaqanda amhlophe amnyama nawo abeka emngciphekweni wetyhefu yokutya evela kwintsholongwane Salmonella.

Salmonella inokubakho kwiqanda okanye kwiqokobhe leqanda, nangona iindlela zangoku zokulima kunye nococeko zinokuwunciphisa lo mngcipheko.

Ngapha koko, ukupheka abamhlophe beqanda de babe bomelele kakhulu kunciphisa umngcipheko wale ngxaki ().

Ukuncitshiswa kweBiotin Absorption

Amhlophe abamhlophe beqanda banokunciphisa ukufunxeka kwevithamini ye-vithamini yamanzi enyibilikayo, efumaneka kwiindawo ezahlukeneyo zokutya.

I-Biotin idlala indima ebalulekileyo kwimveliso yamandla ().

Iqanda elimhlophe elimhlophe lineprotein ye-avidin, enokubopha kwi-biotin kwaye iyeke ukufunxeka kwayo.

Kwithiyori, oku kunokuba yingxaki. Nangona kunjalo, kuya kufuneka utye inani elikhulu labamhlophe beqanda ukuze wenze ukusilela kwe-biotin.

Ukongeza, xa amaqanda ephekwe, i-avidin ayinampembelelo efanayo.

Kukho umngcipheko onxulunyaniswa nokutya abamhlophe beqanda abaluhlaza, kubandakanya ukungahambelani komzimba, ityhefu yokutya kunye nokusilela kwe-biotin. Nangona kunjalo, umngcipheko kubantu abaninzi mncinci.

Amaqanda ama-Whites vs Amaqanda apheleleyo: Yeyiphi ekufuneka uyidle?

Amaqanda amhlophe aphezulu kwiiproteni kodwa aphantsi kweekhalori, amanqatha, kunye ne-cholesterol-ebenza ukuba babe nokutya okunciphisa umzimba.

Banokuxhamla abo baneemfuno eziphezulu zeprotein kodwa bafuna ukubukela ukutya kwekhalori, njengeembaleki okanye abakhi bomzimba ().

Nangona kunjalo, xa kuthelekiswa namaqanda apheleleyo, amaqanda amhlophe asezantsi kwezinye izondlo.

Amaqanda apheleleyo aqukethe uluhlu olubanzi lweevithamini, iiminerali, iiprotein ezongezelelweyo, kunye namafutha asempilweni.

Ngaphezulu, ngaphandle komxholo wecholesterol ephezulu, olunye uhlalutyo alufumananga unxibelelwano phakathi kokutya kweqanda kunye nengozi yesifo sentliziyo ().

Ngapha koko, uphononongo olufanayo luqaphele ukuba ukutya ukuya kwiqanda elinye ngosuku kunokunciphisa umngcipheko wokuba ne-stroke ().

Ngapha koko, izondlo ezifumaneka emaqandeni zidityaniswe kuninzi lwezibonelelo zezempilo.

Izikhupha zamaqanda zikwangumthombo otyebileyo wee-antioxidants ezimbini ezibalulekileyo- i-lutein kunye ne-zeaxanthin- enceda ukuthintela ukonakala kwamehlo kunye neekati (,,,).

Ukongeza, ziqulathe i-choline, isondlo esibalulekileyo abanye abantu abangafumani ngokwaneleyo (,).

Ukutya amaqanda apheleleyo kukwenza uzive ugcwele kwaye kukunceda utye iikhalori ezimbalwa (,).

Ngapha koko, uphononongo lubonakalisile ukuba ukutya amaqanda kwisidlo sakusasa kunokuba luncedo ekwehliseni ubunzima, kwi-BMI, nakwinqanaba lesinqe (,).

Nangona kunjalo, ukuba usekutyeni okungqongqo kakhulu okwehlisiweyo, ube nembali yosapho ye-cholesterol ephezulu kunye nesifo sentliziyo, okanye sele unawo amanqanaba aphezulu e-cholesterol, emva koko abamhlophe beqanda banokuba lukhetho olusempilweni.

Amaqanda amhlophe asezantsi kwiikhalori kunamaqanda apheleleyo. Nangona kunjalo, banazo ezininzi izondlo ezifanelekileyo ezifumaneka kwiiqanda zeqanda.

Umgca osezantsi

Amaqanda amhlophe yiprotein ephezulu, ukutya okusezantsi kweekhalori.

Ukanti kuninzi lwabantu, azikho zininzi izibonelelo zokukhetha abamhlophe bamaqanda ngaphezulu kwamaqanda onke, njengoko amaqanda apheleleyo ekubonelela ngezondlo ezininzi eziluncedo.

Oko kwathethi, kwabanye abantu-ngakumbi abo bafuna ukunciphisa i-cholesterol okanye bazama ukunciphisa umzimba-abamhlophe beqanda banokukhetha ukutya okunempilo.