Ngabe Ukudla amaqanda ama-2 ngosuku kuhle noma kubi?

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Ucwaningo lwakamuva lukhombisile izinzuzo zokudla amaqanda ama-2 ngosuku. Kuvela ukuthi isizathu amaqanda akunikeza isivumelwano esigcwele umsoco ukuze uthole amaprotheni nezinye izakhi zomzimba ezibalulekile. Isikhuphasha seqanda esisezingeni eliphakathi siqukethe phakathi kuka-185 no-215 mg we-cholesterol.

Uma ileveli yakho ye-LDL (embi) ye-cholesterol ingaphezulu kuka-100 mg, noma uma kutholakala ukuthi unesifo senhliziyo, kufanele udle kuphela i-cholesterol engu-200 mg ngosuku. Amaqanda amabili amakhulu azonikeza umzimba wakho amaprotheni ayi-13 gram, 9.5 amagremu amafutha, 56 mg we-calcium, no-1.8 mg wensimbi.

Akuwona amaqanda enkukhu kuphela awumthombo omuhle kakhulu wamaprotheni, amaqanda amadada namahansi nawo anempilo. Ubuwazi ukuthi umhlophe weqanda unenani lokondleka elehlukile kunalo lonke iqanda?

Masiqhubeke sifunde ukuthola ukuthi kulungile yini ukudla amaqanda ama-2 ngosuku.

1. Ubuchopho Bungaphansi Kokuvikelwa KwamaCholine

2. Uvithamini D Usiza Ekungeneni KweCalcium

3. Ukubona kahle

4. Iyancipha Ingozi Yesifo Senhliziyo

5. Isiza Ekunciphiseni Isisindo

6. Kuthuthukisa Isikhumba Sakho

7. Ingozi Yomdlavuza Iyancipha

8. Kukhulisa Ukuzala

1. Ubuchopho Bungaphansi Kokuvikelwa KwamaCholine

I-Phospholipids ikhuthaza ukuxhumana okujwayelekile kwamaseli obuchopho aqukethe i-choline. I-Choline i-vitamin ekhonjiswe emtholampilo ukuthi iyinto yokwakha ebaluleke kakhulu ebuchosheni.

Ukudla amaqanda ama-2 ngosuku kuzohlinzeka umzimba wakho ngalesi samba esanele somsoco. Ukushoda kwevithamini le-choline kuholela ekulahlekelweni kwememori nokukhohlwa.

2. Uvithamini D Usiza Ekungeneni KweCalcium

Yini ongathanda ukuba nayo? Ukudla iqanda elibilisiwe noma unezithako zamafutha ezinhlanzi? Uzokhetha iqanda elibilisiwe, akunjalo? Amaqanda acebile ku-vitamin D futhi le vithamini isiza ukumunca i-calcium futhi iqinisa amathambo namazinyo akho.

Uvithamini D usiza kanjani ekufakweni kwe-calcium? I-Vitamin D yenza ukufakwa kwamathumbu emathunjini kwe-calcium futhi kuvuselele ukumuncwa kwe-phosphate ne-magnesium ion.

3. Ukubona kahle

Ucwaningo olusha luthole ukuthi amaqanda enkukhu aphezulu ku-lutein futhi le nto ibhekene nokubona okucacile nokubukhali. I-Lutein ibizwa nge-carotenoid vitamin esiza ukuvikela izifo zamehlo kufaka phakathi i-cataract nokuwohloka kwe-macular okuhlobene nobudala.

Ukushoda kwe-lutein kungadala ukubhujiswa kwezicubu zamehlo nokubona kwamehlo ngokungenakuphikiswa.

4. Iyancipha Ingozi Yesifo Senhliziyo

Ucwaningo olusha lukhombisile ukuthi i-cholesterol emaqandeni ilinganisiwe nama-phosphatides, angayilimazi impilo. Iphinde imise ukukhiqizwa kwe-cholesterol yomzimba kanye ne-omega 3 fatty acids ekhona emaqandeni isiza ekwehliseni amazinga e-triglyceride, ngaleyo ndlela yehlise ubungozi besifo senhliziyo.

5. Isiza Ekunciphiseni Isisindo

Ngokusho kososayensi, ukuhlanganisa ukudla okunama-khalori aphansi namaqanda ngesidlo sasekuseni kuzokusiza ekwehliseni isisindo ngokushesha. Lolu hlobo lwebhulakufesi luzogcina isisu sakho sigcwele isikhathi eside futhi ngaleyo ndlela sikuvimbele ekudleni ngokweqile.

6. Kuthuthukisa Isikhumba Sakho

Ukuba namaqanda ama-2 ngosuku kuzokunikeza isikhumba esihle futhi esikhanyayo. Ukuba khona kwe-biotin, uvithamini B12, kanye namaprotheni ondla kahle kumaqanda kuzosiza ekuqiniseni izinwele nesikhumba.

I-Phospholipids equkethwe amaqanda izokhuthaza ukuqedwa kobuthi esibindini.

7. Ingozi Yomdlavuza Iyancipha

Ukudla amaqanda amabili ngosuku kuzonciphisa amathuba okuba nomdlavuza. Ngokocwaningo, owesifazane ukudla kwakhe kwansuku zonke okubandakanya amaqanda, ingozi yokuba nomdlavuza webele yehle ngamaphesenti ayi-18.

Lokhu kungenxa yesakhi somzimba esibalulekile esibizwa nge-choline esitholakala emaqandeni esihambisana nokwehla kwengozi engamaphesenti angama-24 yomdlavuza webele.

8. Kukhulisa Ukuzala

Amavithamini B atholakala emaqandeni asiza ekwakheni ama-hormone ezocansi. I-Folic acid, eyaziwa nangokuthi i-vitamin B9, isiza ekwakheni amangqamuzana abomvu egazi futhi kwakhiwa i-neural tube of the fetus. Lokhu kunciphisa amathuba engane okuhlupheka ngenxa yokukhubazeka kwengqondo.

Yingakho kubalulekile ukuthi abesifazane babe namaqanda ngenkathi behlela ukukhulelwa. Iqanda elilodwa lenkukhu liqukethe u-7.0 mcg kavithamini B9.

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