Izinzuzo Eziphezulu Eziyi-15 Zezempilo Zamaqanda Ezigwaca

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Izigwaca yizinyoni eziphakathi nendawo ezitholakala eYurophu, eNyakatho Afrika, eningizimu ye-United States nakwezinye izingxenye ze-Asia. Amaqanda ezigwaca amhlophe noma amnyama anamachashaza ansundu futhi mancane ngosayizi kunamaqanda enkukhu ajwayelekile. Yize amaqanda ezigwaca ngokuvamile kubhekwe ukuthi aphilile, anesilinganiso esiphakeme se-yolk-to-white kunamaqanda ejwayelekile. Ngakho-ke, zinamafutha amaningi.

Zidliwa kakhulu ezindaweni eziningi zokupheka zase-Asia, ikakhulukazi ekhiqizweni laseJapan. Amabhokisi e-bento aseJapan aphatha la maqanda futhi adliwa ngokujwayelekile ama-3-5 ngasikhathi, ngenxa yosayizi wawo omncane. La maqanda abukeka 'amnandi' enza imihlobiso efanelekile. La maqanda anesidingo esikhulu emalungiselelweni amaningi okupheka, ngenxa yesikhuphasha esinothile nesinambithekayo. Kodwa-ke, bacebe ngokweqile ngezakhamzimba ezinempilo futhi bangaba indawo efanelekile yalabo abaguliswa amaqanda enkukhu.

Funda ukuze uthole izinzuzo zezempilo ezimangalisayo zala maqanda amancane.

Inani Elinomsoco Lamaqanda Ezigwaca

I-100 g yamaqanda aluhlaza, agcwele, aqukethe amanzi angama-74.35 g, amandla ayi-158 kcal futhi aqukethe:

• 13.05 g amaprotheni
• 11.09 g amafutha
• 0.41 g we-carbohydrate
• 0.40 g ushukela
• 64 mg calcium
• 3.65 mg insimbi
• 13 mg magnesium
• 226 mg phosphorus
• 132 mg i-potassium
• 141 mg sodium
• 1.47 mg zinc
• I-66 mcg folate
• 1.58 IU uvithamini B-12
• 543 IU uvithamini A
• 1.08 MG uvithamini E
• I-vitamin D engu-55 ye-IU
• 844 mg cholesterol

Izinzuzo Zezempilo Zamaqanda Ezigwaca

1. Nciphisa ubungozi bokugula okungaguli: Ukubalwa kwe-potassium ephansi emzimbeni wakho kungakwenza uthambekele ekutholeni izifo ezibulalayo ezifana nesifo senhliziyo, umfutho wegazi ophezulu, isifo samathambo, isifo sohlangothi, umdlavuza kanye nokuphazamiseka kokugaya ukudla. Amaqanda ezigwaca ayimithombo ecebile ye-potassium, ngakho-ke, engeza izidingo ze-potassium emzimbeni wakho ^[1] .

2. Vikela izifo ezingalapheki: Amaqanda ezigwaca anezinga elibalulekile likavithamini A novithamini C, ongagcina ukuqala kwezifo eziningi ezingalapheki futhi kukhuthaze impilo yonke ^[okubili] .

3. Phatha ukungezwani komzimba nokuvuvukala: I-Ovomucoid ikhona kula maqanda ^[3] . Lolu hlobo lwamaprotheni lusebenza njengengxenye yemvelo yokulwa namagciwane. Ukuvuvukala, ukuminyana noma ezinye izimpawu zokungezwani komzimba kungancishiswa ngosizo lwala maqanda.

4. Thuthukisa umzimba: Uvithamini B otholakala kula maqanda angakhuphula ukusebenza komzimba emzimbeni wonke, ngokwenza ngcono ukusebenza kwehomoni ne-enzymatic ^[okubili] .

5. Thuthukisa amasosha omzimba: Amaqanda ezigwaca athuthukisa amasosha akho omzimba. Bahlanza igazi kubuthi nasezinsimbini ezisindayo, bathuthukisa ubumsulwa begazi, bathuthukise inkumbulo futhi bandise nokusebenza kobuchopho.

Khulisa amazinga e-hemoglobin egazini: Okuqukethwe kwensimbi okuphezulu emaqandisini ezigwaca kungasiza abantu abanesifo segazi ngezinga elikhulu. Ukuzidla njalo kuthuthukisa amazinga e-hemoglobin ^[1] .

7. Thuthukisa umbono: U-Vitamin A okhona emaqandisini ezigwaca uvikela umbono, usize ukunciphisa ukonakala kwe-macular futhi uvimbele ukukhula kophiko lwamehlo.

8. Phatha umfutho wegazi: Amaqanda ezigwaca ane-potassium eningi. Le minerali isiza ekunciphiseni ubunzima emithanjeni yegazi nasemithanjeni yegazi, yingakho igcina umfutho wegazi ubheke ^[1] .

9. Thuthukisa impilo yenhliziyo: I-HDL (i-high-density lipoprotein) yakha ngaphezu kwama-60% wamafutha kumaqanda ezigwaca. La mafutha asizayo asizayo asiza ekuthuthukiseni impilo yenhliziyo. Noma kunjalo, kubantu abanezinkinga ze-cholesterol, ukwengeza amaqanda amaningi ezigwaca ekudleni kwabo akukwaziswa ^[4] .

10. Vimbela amatshe esinye: La maqanda akhuthaza impilo yezinso zakho, isibindi nenyongo. Ziqukethe ingxenye ebizwa nge-lecithin, esiza ukudiliza amatshe esinye nokuvimba ukukhula kwala matshe ^[5] .

11.Thoba isikhwehlela kanye nesifuba somoya: Izici ze-antioxidant ezikumaqanda ezigwaca zingathuthukisa umsebenzi wamaphaphu jikelele. Ziphezulu kakhulu ku-vitamin A nase-selenium. Ngakho-ke, basebenza izimangaliso ekwelapheni izindaba zokuphefumula ezinjengokukhwehlela, isifuba somoya nesifo sofuba ^[5] .

12.Kudambisa isisu nesisu esibuhlungu: Amaqanda ezigwaca angaba yikhambi lasekhaya lomlingo lokuphazamiseka kokugaya ukudla okufana ne-gastritis, izilonda zesisu, izilonda ze-duodenal, njll. Amakhemikhali aphakeme ane-alkali namandla e-antioxidant kulawa maqanda azogcina izingqinamba zakho zokugaya ukudla zilawulwa lapho zisetshenziswa njalo ^[1] .

13. Phatha ukuphazamiseka kwezocansi: Amaqanda anamavithamini amaningi awusizo, ama-micro- kanye nama-macro-element, amaminerali, ama-amino acid kanye namaprotheni amaningi amahle. Lezi zinto zisiza ekwandiseni isifiso sobulili futhi zisize ukwelapha ukungasebenzi kahle kwe-erectile ^[1] .

14. Nciphisa ukuguga: Ukudla la maqanda njalo kusiza ukuqinisa amasosha omzimba futhi kwehlise ukuguga kwezitho ekugcineni. Ama-antioxidant, ama-fatty acids abalulekile, i-selenium namavithamini akhona kumaqanda ezigwaca abenza babe yi-agent yokulwa nokuguga ^[6] . Ingasetshenziswa ngqo esikhunjeni ukuthamba nomswakama.

15. Gcina isimiso sezinzwa esinempilo: Amaqanda ezigwaca akhonjisiwe ukuthi ayasebenza ekulweni nezinkinga zokuxineka, i-migraine, umfutho wegazi ophakeme, ukudangala, ukwethuka kanye nezifo ezikhathazayo.

Imiphumela emibi Yamaqanda Ezigwaca

Yize ukusetshenziswa kwala maqanda kuzuzisa empilweni yakho, kwesinye isikhathi ukudla amaqanda amaningi ezigwaca kungaletha imiphumela emibi njengengozi eyengeziwe ye-hypotension ne-hypoglycemia. Kubantu abanezinkinga ze-cholesterol, ukwengeza amaqanda amaningi ezigwaca ekudleni kwabo akukhuthazwa, ngoba amaqanda ane-cholesterol ephezulu. Futhi, yeka ukudla amaqanda ezigwaca ngaphandle kokubonisana nodokotela wakho uma ukhulelwe noma uncelisa. Noma kunjalo, ukuzidla ngokulinganisela kuhlale kunconywa.

Ungadla Kanjani

Ungabilisa othambile noma onzima amaqanda ezigwaca, noma uwafake. Amaqanda ezigwaca abilisiwe asetshenziswa njengokuhlobisa isaladi ezindaweni zokuphekela eziningi. Amaphilisi we-Quail akhipha ama-capsule ayatholakala emakethe njengenye indlela yalabo abangazitholi bethakazelisa kakhulu ukuthi bangayidla.

I-Quail Egg Guacamole Recipe:

Izithako:

• Ama-avokhado ama-2 avuthiwe
• Amaqanda ayi-8 ezigwaca
• 1 anyanisi omncane
• 1 i-clove garlic
• 1 utamatisi omncane
• 1 & frac12 wezipuni wejusi likalamula
• Usawoti kanye nopelepele ukunambitha
• Ama-chip chips (ama-tortilla)

Indlela:

• Bilisa amaqanda.
• Lapho nje sebeqedile, bafake emanzini abandayo bese uwahluba.
• Zisike ezingxenyeni bese uzibekela eceleni.
• Geza ukwatapheya, ususe imbewu bese uyayihluba.
• Mash ama-avocado ngosizo lwesipuni.
• Faka ijusi likalamula ku-avocado ecubuziwe. Izomisa i-oxidation ye-avocado uma uqhubeka ne-guacamole.
• Sika u-anyanisi notamatisi kahle.
• Bangeze ku-avocado ecubuziwe bese uxuba ize yakhe unamathisela obushelelezi.
• Faka amaqanda ezigwaca uhlanganise ngobumnene.
• Faka usawoti kanye nopelepele ukunambitha.
• Ifriji i-guacamole imizuzu engama-20.
• Isebenzise ngama-tortilla chips. ^[7]

1. [1]ITunsaringkarn, T., Tungjaroenchai, W., & Siriwong, W. (2013). Izinzuzo zomsoco wesagwaca (amaCoturnix coturnix japonica) amaqanda.I-International Journal of Scientific and Research Publications, 3 (5), 1-8.
2. [okubili]Lianto, P., Han, S., Li, X., Ogutu, F. O., Zhang, Y., Fan, Z., & Che, H. (2018). Izagwaca iqanda homogenate linciphisa ukungezwani komzimba nokudla okubangelwe i-eosinophilic esophagitis efana nesifo ngokuguqula indlela yokudluliswa kwe-PAR-2 ​​kumagundane e-peanut. Imibiko yesayensi, 8 (1), 1049 doi: 10.1038 / s41598-018-19309-x
3. [3]UBeeley J. G. (1976). Indawo yamaqembu e-carbohydrate e-ovomucoid.Iphephabhuku leBiochemical, 159 (2), 335-345. i-doi: 10.1042 / bj1590335
4. [4]ISinanoglou, V. J., Strati, I. F., & Miniadis-Meimaroglou, S. (2011). I-lipid, i-fatty acid kanye ne-carotenoid yokuqukethwe kwezikhupha zamaqanda ezidliwayo ezivela ezinhlotsheni zezinyoni: Isifundo sokuqhathanisa. I-chemistry yokudla, 124 (3), 971-977.
5. [5]UMiranda, J. M., Anton, X., Redondo-Valbuena, C., Roca-Saavedra, P., Rodriguez, J. A., Lamas, A.,… Cepeda, A. (2015). Ukudla okwenziwe ngamaqanda nokudla okwenziwe ngeqanda: imiphumela empilweni yomuntu nokusetshenziswa njengokudla okusebenzayo.Izakhi, 7 (1), 706-729. i-doi: 10.3390 / nu7010706
6. [6]Hu, S., Qiu, N., Liu, Y., Zhao, H., Gao, D., Ingoma, R., & Ma, M. (2016). Ukukhonjwa nokucwaninga okuqhathaniswayo kwamaphrosesa ezigwaca namaprotheni amhlophe wedada kusetshenziswa i-2-dimensional gel electrophoresis kanye ne-matrix esizwa nge-laser desorption / ionization time-of-flight tandem mass spectrometry analysis. Isayensi yezinkukhu, 95 (5), 1137-1144. i-doi: 10.3382 / ps / pew033
7. [7]Izintandokazi zosaziwayo (2019, Juni 21). Iresiphi kaBeyonce yeGuacamole- Intandokazi yeQuail Egg [okuthunyelwe kubhulogi]. Kubuyiswe kusuka kuma-https: //quailegg.recipes/beyonces-guacamole-recipe-a-quail-egg-favorite/

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