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Kusukela endulo ukudla amaqanda bekubhekwa njengesiqalo esihle sokudla kwasekuseni njengoba kunezakhamzimba ezibalulekile njengamaprotheni, i-riboflavin ne-selenium. Kuyathakazelisa ukuthi lo muzwa wakhishwa ngaphambili ngabaseRoma ababevame ukukhetha amaqanda kunanoma ikuphi okunye ukudla okunomsoco. Iningi labantu liyesaba ukufaka lokhu kudla okunothile okunamandla, ngoba ukudla amaqanda nsuku zonke kungadala i-cholesterol ephezulu kepha iqiniso ukuthi ukukudla njalo kunganciphisa amazinga e-cholesterol.
Kuyiqiniso elifakazelwe ukuthi isikhuphasha seqanda sinezinto ezibizwa ngokuthi yi-lecithin, esebenza kahle ekulweni nesclerosis ngoba icindezela amazinga e-cholesterol. Iqanda elilodwa lingaqukatha ama-milligram angu-186 we-cholesterol, nokho akufanele likukhathaze ngokulidla njalo. Lokhu kudla kunikeza izakhamzimba ezibalulekile ukukugcina unenhliziyo enhle ngakho-ke umuntu omdala onempilo angadla ngokuphepha iqanda ngosuku ngaphandle kokuzizwa enecala nge-cholesterol.
Isikhuphasha seqanda sinikeza i-cholesterol edingekayo ekukhuleni kwethu kwengqondo ngenkathi isibabule esiqukethe ama-amino acid kanye namakhemikhali amade e-chain edingekayo ekukhuleni kwengqondo yakho. Ngakolunye uhlangothi, isikhuphasha sigcwele ngokugcwele izakhamzimba okubandakanya ama-bioflavonoids namafutha obuchopho afana ne-phosphatidyl choline nesibabule.
Kuyasiza uma usebenzisa nje uhhafu obilisiwe kunamaqanda othosiwe ngoba kungathathi indawo izakhamzimba ezibalulekile ezidingeka kakhulu emzimbeni wakho. Ukusetshenziswa okuhle kwamaqanda kunempilo kunokukunciphisa ekudleni kwakho. Amaqanda nakanjani awumthombo omuhle wamaprotheni kanti uhhafu obilisiwe uyindlela enhle yokudla uma ungafuni ukunciphisa izakhamzimba ngokuzipheka ngokweqile. Ngabe isigamu samaqanda abilisiwe siphilile? Ake sithole.
Abukho ubuthi bokudla
Ngabe isigamu seqanda elibilisiwe siphilile? Amaqanda abilisiwe alungele impilo ngoba isikhupha asipheki ngokweqile. Abanye bakhetha ukudla izikhupha zamaqanda ziluhlaza ngoba kunezinzuzo eziphezulu zezempilo. Kodwa-ke kubalulekile ukuthi amaqanda okungenani abiliswe ngokulingene noma uhhafu ukunciphisa ubungozi bokudla okunobuthi noma ukugula okubangelwa yi-bacteria salmonella. Amaqanda angaba ukwengeza okunomsoco ekudleni kwakho uma kuphekwe kahle. Zibiliswa isikhathi esifushane kuphela ezisiza ukubulala amagciwane anenkani akuyo. Amaqanda abilisiwe uhhafu awahlukanisi isibabule esiluhlaza okotshani ngokungafani namaqanda abilisiwe.
Ungalokothi uphume ama-calories
Uma ufuna ukudla okulula kwekhalori bese amaqanda abilisiwe uhhafu angcono kakhulu ekudleni kwakho. Inamaprotheni amaningi futhi ayidubuli ama-calories akho. Iqanda elibilisiwe elinempilo liphilile ngoba ama-calories mancane uma kuqhathaniswa nezinye izindlela zokupheka zamaqanda, kufaka phakathi amaqanda athosiwe nama-side side sunny. Ingxenye ebilisiwe inama-khalori azungeze ama-78 kuphela kanye nama-gramu ayi-5.3 wamafutha, okuyi-1.6 gram yawo igcwele. Leli khalori lilinganiselwe kancane ngokuqhathaniswa nezinye izinto zokudla ongena kuzo nsuku zonke. Amaqanda abilisiwe ayisigamu angukudla okunomsoco uma kuqhathaniswa nezinye izinhlobo zamaqanda aphekwa ngamafutha noma ibhotela. Amaqanda athosiwe ngokuvamile abamba cishe ama-calories angama-90, u-6.83 amagremu wamafutha futhi kuwo u-2 gram ugcwele.
Ama-carbohydrate
Amaqanda anokunye kokudla okumbalwa okuqukethe wonke ama-amino acid abalulekile futhi yingxenye ebilisiwe ekwenza ube nempilo. Amaqanda aqukethe ama-carbohydrate, amavithamini kanye namaminerali kanti uhhafu obilisiwe awuzibulali izithako ezibalulekile futhi uzigcine unganyakazi.
Uvithamini A
Abesifazane badinga ukuba nama-micrograms angama-700 kavithamini usuku ngalunye ngenkathi abesilisa bedinga ama-micrograms angama-900. Ukudla iqanda elilodwa elibilisiwe kungakuthola cishe ama-micrograms angama-74 usendleleni yokufinyelela izinhloso zakho ezidingekayo. Lesi sithako sisiza ekusebenzeni kahle kwamehlo akho. Zama ukufaka iqanda lakho lendabuko elithosiwe ngesidlo sasekuseni ngeqanda elibilisiwe elihhafu ukuze uphile kahle. Ngabe isigamu seqanda elibilisiwe siphilile? Yebo inezakhi ezibalulekile zikavithamini A ezigcina isikhumba, amazinyo namathambo.
Uvithamini B12
Uhhafu omkhulu weqanda elibilisiwe linikezela cishe ama-micrograms ayi-0.56 futhi elinama-micrograms angu-2.4 weVithamini B12. Lawa mavithamini abalulekile ekwenziweni komzimba okunempilo. Isigamu seqanda elibilisiwe siphilile njengoba lesi sakhi somzimba siguqula amakhalori asemzimbeni wakho abe ngamandla. IVitamin B12 iyasiza ekusebenzeni kahle kohlelo lwezinzwa futhi.
Isigamu seqanda elibilisiwe asinconywa kwabesifazane abakhulelwe
Isigamu seqanda elibilisiwe sigcina iqanda liphekwe limhlophe ngenkathi isikhuphasha siphekwe ngokwengxenye kuphela esinesakhiwo esigijimayo. Okubaluleke kakhulu ukuthi la maqanda awanconywa kubantu abanamasosha omzimba abuthakathaka. Akufanele isetshenziswe ngabesifazane abakhulelwe, izingane noma asebekhulile abanamasosha omzimba asengozini. Isigamu seqanda elibilisiwe siphilile kubantu abanempilo eqinile.
Amaqanda abilisiwe impela aphilile ngokuqhathaniswa namaqanda othosiwe.
