Ngaba ungatya amaqanda ukuba unesifo seswekile?

Umxholo

• Izibonelelo zamaqanda
• Inkxalabo yeCholesterol
• Ke yintoni isidlo sakusasa?
• Ingcebiso yemihla ngemihla yeswekile
  

Ukutya okanye ukungatyi?

Amaqanda kukutya okuguquguqukayo kunye nomthombo omkhulu weprotheni.

Umbutho weSwekile waseMelika uthatha amaqanda njengokhetho olufanelekileyo kubantu abanesifo seswekile. Oko ikakhulu kungenxa yokuba iqanda elinye elikhulu liqulathe malunga nesiqingatha segram yeecarbohydrate, ke kucingelwa ukuba azizukunyusa iswekile yegazi lakho.

Amaqanda aphezulu kwi-cholesterol, nangona kunjalo. Elinye iqanda elikhulu liqukethe phantse i-200 mg ye-cholesterol, kodwa nokuba ngaba oku kuchaphazela kakubi umzimba kuyaxoxwa.

Ukubeka iliso kwi-cholesterol yakho kubalulekile ukuba unesifo seswekile kuba isifo seswekile sesona sifo siyingozi kwisifo sentliziyo.

Amanqanaba aphezulu e-cholesterol egazini ayaphakamisa umngcipheko wokuba nesifo sentliziyo. Kodwa ukutya ukutya kwecholesterol akunampembelelo kumanqanaba egazi njengoko bekucingelwa njalo. Ke, kubalulekile ukuba nabani na onesifo seswekile ukuba azi kwaye anciphise ezinye iingozi zesifo sentliziyo.

Izibonelelo zamaqanda

Iqanda elipheleleyo liqukethe malunga ne-7 gram yeprotheni. Amaqanda nawo angumthombo ogqwesileyo we potassium, exhasa impilo ye-nerve kunye nezihlunu. I-Potassium inceda ukulinganisela amanqanaba e-sodium nasemzimbeni, ophucula impilo yakho yentliziyo.

Amaqanda anezondlo ezininzi, ezinjenge-lutein kunye ne-choline. I-Lutein ikukhusela kwisifo, kwaye i-choline kucingelwa ukuba iphucula impilo yengqondo. Izikhupha zamaqanda ziqukethe i-biotin, ebalulekileyo kwizinwele ezisempilweni, ulusu, kunye nezipikili, kunye nemveliso ye-insulin.

Amaqanda avela kwiinkukhu ezihambahamba emadlelweni aphezulu kwi-omega-3s, ngamafutha aluncedo kubantu abanesifo seswekile.

Amaqanda alula esinqeni, nawo. Elinye iqanda elikhulu linama-calories angama-75 kunye ne-5 gram yeoli-i-1.6 gram kuphela yeoli egcweleyo. Amaqanda ayasebenziseka kwaye anokulungiswa ngeendlela ezahlukeneyo ukuze zilungele izinto ozithandayo.

Unokwenza ukutya osele usempilweni nangakumbi ngokuxuba iitumato, isipinatshi, okanye enye imifuno. Nazi ezinye izimvo ezilungileyo zesidlo sakusasa kubantu abanesifo seswekile.

Ukuba sempilweni njengoko kunjalo ngeendlela ezininzi, amaqanda kufuneka athathwe ngokumodareyitha.

Inkxalabo yeCholesterol

Amaqanda afumana i-rap embi kwiminyaka eyadlulayo kuba ayethathelwa phezulu kakhulu kwi-cholesterol ukuba abe yinxalenye yokutya okusempilweni. Kuninzi okutshintshileyo ukusukela ngoko. Indima yecholesterol yokutya njengoko inxulumene nenani lomntu le-cholesterol ebonakala ngathi incinci kunokuba bekucingwa ngaphambili.

Imbali yosapho inokuba nokuninzi okunokukwenza ngamanqanaba akho e-cholesterol kunokuba ungakanani na ukutya okutyayo ekutyeni kwakho. Isoyikiso esikhulu kumanqanaba akho e-cholesterol kukutya okuphezulu kumafutha e-trans kunye namafutha apheleleyo. Funda ngakumbi malunga nefuthe le-cholesterol ephezulu emzimbeni wakho.

Amaqanda akufuneki atyiwe kakhulu ukuba unesifo seswekile. Iingcebiso zangoku zicebisa ukuba umntu onesifo seswekile makangadli ngaphezulu kwe-200 milligram (mg) ye-cholesterol suku ngalunye.

Umntu ongenasifo seswekile okanye ukukhathazeka kwempilo yentliziyo unokutya ukuya kuthi ga kwi-300 mg ngosuku. Iqanda elinye elikhulu line-cholesterol emalunga ne-186 mg. Akukho ndawo ininzi yezinye i-cholesterol yokutya xa iqanda lidliwe.

icebisa ukuba amanqanaba aphezulu okusetyenziswa kweqanda anokuphakamisa umngcipheko wokukhula kohlobo lweswekile yesibini kunye nesifo sentliziyo. Ngelixa unxibelelwano lungacacanga, abaphandi bakholelwa ukuba ukutya kakhulu i-cholesterol, xa kuvela kukutya kwezilwanyana, kunokunyusa loo mngcipheko.

Kuba yonke icholesterol ikwi-yolk, ungatya abamhlophe beqanda ngaphandle kokukhathazeka malunga nendlela abakuchaphazela ngayo ukutya kwakho kwemihla ngemihla kwecholesterol.

Iindawo ezininzi zokutyela zibonelela ngeendlela ezimhlophe zamaqanda kwiqanda elipheleleyo kwizitya zabo. Unokuthenga kwakhona endaweni yeqanda elingena-cholesterol ezivenkileni ezenziwe ngabamhlophe beqanda.

Gcina ukhumbula, nangona kunjalo, ukuba le yolk ikwalikhaya elikhethekileyo lezakha-mzimba eziphambili zeqanda. Phantse yonke ivithamin A eqandeni, umzekelo, ihlala kwi-yolk. Kukwanjalo kuninzi lwe-choline, omega-3s, kunye necalcium kwiqanda.

Ke yintoni isidlo sakusasa?

Ukuba unesifo seswekile, kufuneka unciphise ukusetyenziswa kweqanda ukuya kwisithathu ngeveki. Ukuba utya kuphela abamhlophe beqanda, unokuziva ukhululekile ukutya ngakumbi.

Lumka ke, malunga nento oyityayo ngamaqanda akho. Elinye iqanda elingenabungozi kwaye lisempilweni lingenziwa lisempilweni kancinci ukuba liqhotswe ngebhotolo okanye ioyile yokupheka engenampilo.

Ukuzingela ngeqanda kwi-microwave kuthatha umzuzu omnye kwaye akufuneki mafutha ongezelelweyo. Ngokufanayo, musa ukuhambisa amaqanda anamafutha aphezulu, ibhakoni ene-sodium eninzi okanye isoseji rhoqo.

Iqanda elibilisiweyo liluncedo oluneprotini eninzi ukuba unesifo seswekile. Iprotheni iya kukunceda uhlale ugcwele ngaphandle kokuchaphazela iswekile yegazi lakho. Iiproteni azinciphisi ukwetyisa kuphela, zikwacothisa ukufakwa kweglucose. Oku kuluncedo kakhulu ukuba unesifo seswekile.

Ukuba neprotein engondlekanga kwisidlo ngasinye nakwisidlo esinexesha elininzi inyathelo elilumkileyo kuye nabani na onesifo seswekile.

Kanye njengoko usiya usazi ikhabhohayidrethi kunye nomxholo weswekile wokutya okwahlukeneyo, kuya kufuneka unike ingqalelo amanqanaba e-cholesterol kunye namafutha agcweleyo ekutyeni kwakho.

Ukuba oko kuthetha ukutshintshela amaqanda apheleleyo amaqanda amhlophe okanye iprotein yesityalo efana ne-tofu, kulungile, leyo yindlela nje yobulumko yokonwabela iproteni kunye nokugcina umngcipheko wempilo yakho ubuncinci.

Ingcebiso yemihla ngemihla yeswekile

• Ukukhuhla? Ukuthotywa? Kubilisiwe? Nangona kunjalo uyawathanda amaqanda akho alungisiweyo, zama ukutya ukuya kuthi ga kwezi zinto zintathu zimangalisayo veki nganye ukuze basebenzise izibonelelo zabo zeeprotein kunye neecarbohydrate. Khumbula, isikhukukazi sisempilweni, liqanda lisempilweni. Cwangcisa amaqanda asuka kwi-organic, emadlelweni, okanye kwiinkukhu ezizula simahla ukonyusa amafutha omega-3 asempilweni. Ukuba unenkxalabo nge-cholesterol, yehlisa ukutya kwakho okanye usebenzise abamhlophe beqanda.