Iresiphi esemfanekisweni: Ihashi yeCauliflower enesoseji & namaqanda
Ingxoxo-mpikiswano malunga nexabiso lezondlo zamaqanda zeza isangqa esipheleleyo kwakhona emva kwamva nje Isifundo seJAMA ufumanise ukuba zisenokuba mbi entliziyweni yakho. I-cholesterol yokutya sisihloko esixoxwa ngokubanzi, ngakumbi njengoko izinga lesifo senhliziyo kunye nokutyeba liqhubeka nokukhula kwilizwe lethu. Nangona kunjalo, uninzi lweedietitians wacacisa i cholesterol esiyityayo kunye ne cholesterol eveliswa yimizimba yethu zizinto ezimbini ezahlukeneyo, nokuba akufuneki siwaphephe amaqanda njengenxalenye yokutya okunempilo.
Abo bethu bajonga amaqanda njengesidlo sakusasa esisempilweni ngokuqhelekileyo bakhupha iprotheyini, ivithamin D, kunye ne-omega-3 enamafutha acid umxholo ekufuneka bewunike, kodwa amaqanda akwanazo izondlo ezingaziwayo ezinokuthi zenze imimangaliso kwimpilo yengqondo yethu-choline. .
Choline idlala indima ebalulekileyo kwi-metabolism, i-detoxification, imveliso yamafutha enempilo kunye nengqondo kunye nokuphuhliswa kwememori. A isifundo esitsha ukusuka kwiYunivesithi yaseMpuma yeFinland ifumene i-choline ayinakunceda kuphela ukuphuhlisa ubuchopho kunye nememori yethu, kodwa ingabakhusela ekunciphiseni kwengqondo kunye ne-Alzheimer's Disease.
Olu pho nonongo luhlalutye idatha ye-2,500 yamadoda aneminyaka ephakathi ukusuka kwi-Kuopio Ischemic Heart Disease Risk Factor Study (KIHD), kwaye yafumanisa ukuba umngcipheko we-dementia wawuphantsi kweepesenti ze-28 kulabo babika ukuba i-choline ephezulu kakhulu xa kuthelekiswa nalabo abancinci. La madoda aye agqwesa kwiimvavanyo zokulinganisa inkumbulo nobuchule bawo bolwimi.
Imithombo ephambili ye-choline yayivela kumaqanda kunye nenyama, emele i-39 kunye ne-37 ekhulwini, ngokulandelanayo. Iqanda elinye elikhulu linikezela 25 ekhulwini iimfuno zakho zemihla ngemihla choline kunye iqulethe okuninzi kunokutya okunye ngaphandle kwesibindi senyama yenkomo, ekusenokwenzeka ukuba asiyonxalenye yesidlo sakho semihla ngemihla.
Ukutya ngengqondo: Ukutya okugqwesileyo koNceda ukugcina ubuchopho bakho buselulaUmgca ongezantsi
Ngelixa uphando oluthe kratya lufuneka phambi kokuba sifikelele kwisigqibo esiqinisekileyo, ezi ziphumo zinkulu kakhulu-ingakumbi xa kucingwa ukuba abantu abangaphezu kwezigidi ezingama-50 kwilizwe lethu banengxaki yokuphazamiseka kwenkumbulo, kwaye inani labo baphethwe sisifo i-Alzheimer's. kulindeleke ukuba phantse kathathu ngo2050.
Sicinga ukuba esi sifundo sinokukunika isizathu esinye sokuziva wonwabile malunga nokukhetha amaqanda esidlo sakusasa-ukuba nje uwatya ngokumodareyitha! Sineendlela ezininzi ezimnandi nezisempilweni zokupheka ngamaqanda, njengeAvocado yethu kunye neOmelet yeSalmon etshayayo kunye neShakshuka eluhlaza kunye nesipinatshi, iChard & Feta. Yum!
Iindlela ezingama-50 zokutya Amaqanda
