Izibonelelo ezi-8 eziphambili zempilo zeqanda kunye netafile yesondlo
Umxholo
Iqanda lityebile kwiiproteni, iivithamini A, i-DE kunye ne-B complex, i-selenium, i-zinc, i-calcium kunye ne-phosphorus, ukubonelela ngezibonelelo ezininzi zempilo ezinje ngokunyuka kobunzima bemisipha, ukuphucula ukusebenza kwenkqubo yomzimba yokuzikhusela kunye nokunciphisa ukufunxeka kwe-cholesterol emathunjini.
Ukufumana izibonelelo zayo, kuyacetyiswa ukuba amaqanda ama-3 ukuya kwele-7 agqitywe ngeveki, akwazi ukusebenzisa inani eliphezulu labamhlophe beqanda, apho zikhona iiproteni zazo. Ukongeza, kubalulekile ukuba ukhumbule ukuba ukusebenzisa ukuya kwi-1 iqanda ngosuku akuyonyusi i-cholesterol kwaye akuyenzakalisi impilo yentliziyo. Bona ulwazi ngakumbi malunga nenani elicetyiswayo leqanda ngosuku.
Izibonelelo eziphambili
Izibonelelo eziphambili zempilo ezinxulumene nokusetyenziswa kweqanda rhoqo zezi:
- Ukwanda kobunzima bemisipha, kuba ingumthombo omkhulu weeproteni kunye neevithamini ze-B ezintsonkothileyo, ezibalulekileyo ukunika amandla emzimbeni;
- Ukuthanda ukunciphisa umzimba, kuba ityebile kwiiproteni kwaye iyanceda ekwandiseni uvakalelo lokuhlutha, ibangela ukuba iinxalenye zokutya zinciphe;
- Ukuthintela izifo ezinje ngomhlaza kunye nokuphucula ukusebenza kwamajoni omzimba, njengoko ityebile kwii-antioxidants ezinjengeevithamini A, D, E kunye neB ezintsonkothileyo, iiamino acid ezifana ne-tryptophan kunye ne-tyrosine, kunye neeminerali ezinje nge-selenium kunye ne-zinc;
- Ukwehlisa ukufakwa kwe-cholesterol emathunjini, kuba isityebi kwi-lecithin, esebenza kwimetabolism yamafutha. Ukongeza, ezinye izifundo zibonisa ukuba ukusetyenziswa kweqanda rhoqo kunokunceda ukwandisa amanqanaba e-cholesterol elungileyo, i-HDL;
- Ukuthintela ukwaluphala ngaphambi kwexesha, kuba ityebile kwi-selenium, zinc kunye neevithamini A, D kunye no-E, ezisebenza njengee-antioxidants, ezithintela ukonakala okukhulu simahla kwiiseli;
- Ukulwa i-anemia, kuba iqulethe i-iron, i-vitamin B12 kunye ne-folic acid, ezizezakha-mzimba ezibalulekileyo ezithanda ukwakheka kweeseli ezibomvu zegazi;
- Igcina impilo yethambo, njengoko ityebile kwi-calcium kunye ne-phosphorus, ukuthintela izifo ezinje nge-osteoporosis kunye ne-osteopenia, ukongeza ekunyamekeleni impilo yamazinyo;
- Iphucula inkumbulo, iinkqubo zokuqonda kunye nokufunda, njengoko ityebile kwi-tryptophan, selenium kunye ne-choline, eyokugqibela iyinto ethatha inxaxheba ekwenziweni kwe-acetylcholine, i-neurotransmitter ebalulekileyo yokusebenza kwengqondo. Ukongeza, olunye uphononongo lubonisa ukuba inokuthintela izifo ezinje nge-Alzheimer's kunye nokuthanda ukukhula kwengqondo kwe-fetus, umzekelo.
Iqanda lidla ngokuchasene kuphela xa kukho ukungabikho komzimba kwi-albin, eyiprotein enokufunyanwa kwabamhlophe beqanda.
Jonga ezi kunye nezinye izibonelelo zeqanda kule vidiyo ilandelayo kwaye ubone indlela yokwenza ukutya kweqanda:
Ulwazi ngesondlo
Le theyibhile ilandelayo ibonisa ubume besondlo seyunithi enye yeqanda (60g) ngokwendlela elungiselelwe ngayo iqanda:
| Izinto ezenziwa kwiqanda eli-1 (60g) | Iqanda elibilisiweyo | Iqanda elosiweyo | Iqanda elibotshelelwe |
Iikhalori | 89.4 kcal | 116 kcal | 90 kcal |
| Iiproteni | 8 g | 8.2 g | 7.8 g |
| Amafutha | 6.48 g | 9.24 g | 6.54 g |
| IiCarbohydrate | 0 g | 0 g | 0 g |
| Cholesterol | 245 mg | 261 mg | 245 mg |
| Vitamin A | 102 mcg | 132.6 mcg | 102 mcg |
| Vitamin D | 1.02 mcg | 0.96 mcg | 0.96 mcg |
| Vitamin E | 1.38 mg | 1.58 mg | 1.38 mg |
| Vitamin B1 | 0.03 mg | 0.03 mg | 0.03 mg |
| Vitamin B2 | 0.21 mg | 0.20 mg | 0.20 mg |
| Vitamin B3 | 0.018 mg | 0.02 mg | 0.01 mg |
| Vitamin B6 | 0.21 mg | 0.20 mg | 0.21 mg |
| B12 ivithamini | 0.3 mcg | 0.60 mcg | 0.36 mcg |
| Iifayile | 24 mcg | 22.2 mcg | 24 mcg |
| Potassium | 78 mg | 84 mg | 72 mg |
| Ikhalsiyam | 24 mg | 28.2 mg | 25.2 mg |
| IPhosphor | 114 mg | 114 mg | Umgubo oyi-108 mg |
| Magnesium | 6.6 mg | 7.2 mg | 6 mg |
| Intsimbi | 1.26 mg | 1.32 mg | 1.26 mg |
| Izinki | 0.78 mg | 0.84 mg | 0.78 mg |
| Selenium | 6.6 mcg | - | - |
Ukongeza kwezi zinongo, iqanda lityebile kwi-choline, malunga ne-477 mg kwiqanda liphela, i-1.4 mg emhlophe kunye ne-1400 mg kwi-yolk, esi sondlo sihambelana ngqo nokusebenza kwengqondo.
Kubalulekile ukukhankanya ukuba ukufumana zonke izibonelelo ezichaziweyo, iqanda kufuneka libe yinxalenye yokutya okusempilweni kunye nokutya okusempilweni, kwaye umntu kufuneka akhethe ekulungiseleleni enexabiso elincinci lamafutha, njengeqanda umbungu kunye neqanda eliqhuqhiweyo, umzekelo.
Ingcebiso Yethu
Unobangela woxinzelelo
