Kutheni amaqanda ekulungele? Ukutya okuPhezulu kokuQanda amaqanda

Umxholo

• Amaqanda awabangeli izifo zentliziyo
• Amaqanda atyebile kwii-Antioxidants ezizodwa
• Amaqanda aphakathi kokutya okunesondlo kwiPlanethi
• Amaqanda ayazalisa kwaye akuncede ukuba wehlise ubunzima
• Ukutya okuPhezulu kokuQanda amaqanda

Ukutya okunempilo okuninzi kuye kwangeniswa kwiidemon ngokungafanelekanga kwixa elidlulileyo, kubandakanya ioyile yekhokhonathi, itshizi kunye nenyama engaphunyezwanga.

Kodwa phakathi kweyona mizekelo imbi ngamabango obuxoki malunga namaqanda, nokutya okunesondlo emhlabeni.

Amaqanda awabangeli izifo zentliziyo

Ngokwembali, amaqanda aye athathwa njengasempilweni ngenxa yokuba ene-cholesterol.

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

Nangona kunjalo, uphononongo oluninzi lubonakalisile ukuba i-cholesterol yokutya emaqandeni ayichaphazeli amanqanaba e-cholesterol egazini.

Ngapha koko, amaqanda aphakamisa i-cholesterol yakho "elungileyo" ye-HDL kwaye atshintshe i-cholesterol yakho "embi" ye-LDL ukusuka kwincinci kunye nokuxinana ukuya enkulu, enobungozi (,,).

Olunye uhlalutyo lwezifundo ezili-17 malunga nokusetyenziswa kweqanda kunye nempilo kwafumanisa ukuba akukho nxibelelwano phakathi kwamaqanda kunye nokuba sisifo sentliziyo okanye ukubetha kwabanye abantu abasempilweni ().

Ngaphezulu, ezinye izifundo ezininzi zikhokelele kwisiphelo esifanayo (5).

Ngaphandle kokucinga okungachanekanga malunga namaqanda kwixesha elidlulileyo, ukuwatya akunanto yakwenza nesifo sentliziyo.

Amaqanda atyebile kwii-Antioxidants ezizodwa

Amaqanda atyebile ngokukodwa kwii-antioxidants lutein kunye ne-zeaxanthin.

Ezi antioxidants ziqokelela kwi-retina yamehlo apho zikhusela khona kwilanga eliyingozi kwaye zinciphise umngcipheko wezifo zamehlo njengokuwohloka kwe-macular kunye ne-cataract (,,).

Kwisifundo esinye, ukongeza nge-avareji ye-1.3 yamaqanda amaqanda ngosuku kwiiveki ze-4.5 zonyuse amanqanaba egazi le-lutein nge-28-50% kunye ne-zeaxanthin nge-114-142% ().

Ukuba ufuna ukufunda malunga nokunye ukutya okulungele impilo yakho yamehlo, jonga eli nqaku.

Amaqanda aqukethe izixa ezikhulu ze-antioxidants lutein kunye ne-zeaxanthin, zombini ezihlisa kakhulu umngcipheko wokuphazamiseka kwamehlo okuhambelana nobudala.

Amaqanda aphakathi kokutya okunesondlo kwiPlanethi

Khawufane ucinge ngayo, iqanda elinye liqulathe zonke izakha mzimba kunye neebhloko zokwakha ezifunekayo ukukhulisa inkukhu elusana.

Amaqanda alayishwa ngeeproteni ezikumgangatho ophezulu, iivithamini, iiminerali, amafutha elungileyo kunye nezondlo ezahlukeneyo.

Iqanda elikhulu liqukethe (10):

• Kuphela ziikhalori ezingama-77, ezineegram ezi-5 zamafutha kunye neegram ezi-6 zeprotheyini ngazo zonke ii-amino acid ezili-9.
• Sisityebi ngentsimbi, i-phosphorus, i-selenium kunye neevithamini A, B12, B2 kunye ne-B5 (phakathi kwezinye).
• Malunga ne-113 mg ye-choline, isondlo esibaluleke kakhulu kwingqondo.

Ukuba uthatha isigqibo sokufaka amaqanda kwisidlo sakho, qiniseka ukuba utya amaqanda e-omega-3-acebileyo okanye atyisiweyo. Zinezondlo ngakumbi.

Qiniseka ukuba uzitya izikhupha, kuba zinazo zonke izondlo.

Amaqanda aqukethe zonke ii-amino acid ezi-9 ezibalulekileyo, zigxile kakhulu kwiivithamini kunye neeminerals kwaye ziphakathi kwemithombo efanelekileyo ye-choline onokuyifumana. Amaqanda e-Omega-3 atyebisiwe okanye atyetyisiweyo zezona zilungileyo.

Amaqanda ayazalisa kwaye akuncede ukuba wehlise ubunzima

Amaqanda amanqaku aphezulu kwisikali esibizwa ngokuba sisalathiso satiety, oko kuthetha ukuba amaqanda alunge ngakumbi ekukwenzeni uzive ugcwele kwaye utye iikhalori ezimbalwa (5).

Kananjalo, ziqulathe kuphela inani leecarbohydrate, oko kuthetha ukuba ngekhe baphakamise amanqanaba eglucose egazini lakho.

Kwisifundo kuma-30 atyebe kakhulu okanye abafazi abatyebe kakhulu abatya i-bagel okanye amaqanda kwisidlo sakusasa, iqela leqanda laphela litya kancinci ngexesha lesidlo sasemini, lonke usuku kunye neeyure ezingama-36 ezizayo ().

Kwesinye isifundo, abantu abadala abatyebe kakhulu babethintelwe iikhalori kwaye banikwa amaqanda amabini (i-calories ezingama-340) okanye iigels zesidlo sakusasa ().

Emva kweeveki ezisibhozo, iqela lokutya amaqanda lafumana oku kulandelayo:

• Ukuncitshiswa okukhulu kwe-BMI ngama-61%
• Iipesenti ezingama-65 ngaphezulu zokulahleka kobunzima
• Ukuncitshiswa okungaphezulu kwama-34% kumjikelezo wesinqe
• 16% ukunciphisa okukhulu kumanqatha omzimba

Lo mahluko wawubalulekile nangona zombini isidlo sakusasa sasinenani elifanayo leekhalori.

Ukubeka ngokulula, ukutya amaqanda sisicwangciso esiliqili sokulahleka kwesisindo kwisidlo esincitshisiweyo seekhalori.

Amaqanda kukutya okunezondlo, okuneproteyini okunempembelelo eyomeleleyo ekuhluthweni. Izifundo zibonisa ukuba ukutya amaqanda kwisidlo sakusasa kunokukunceda ukunciphisa umzimba.

Ukutya okuPhezulu kokuQanda amaqanda

Amaqanda anesondlo ngokukodwa, ukunciphisa umzimba kwaye anezidambisi-mlilo ezininzi.

Ukuba ufuna esinye isizathu sokutya amaqanda, nawo anexabiso eliphantsi, hamba phantse nako nakuphi na ukutya kunye nokungcamla okumnandi.

Ukuba kukho nakuphi na ukutya okufanele ukubizwa ngokuba kukutya okuphezulu, ngamaqanda.