Nje ukuba ufumane ukuxhoma okwahlula abamhlophe bamaqanda kwizikhupha zamaqanda, abamhlophe beqanda banokuba lukhetho olunesondlo kakhulu kwabo bajonge ukuvuna izibonelelo zamaqanda ngelixa besitya, okanye bezama ukunciphisa. Ewe, ukuba awufumani ukuxhoma ukwahlula iinxalenye zeqanda, ucinga ukuba kukudana okugqithisileyo, okanye uziva ungalunganga ngokulahla izikhupha zamaqanda, kukho inani leempawu ezenza ibhokisi emhlophe yeqanda emhlophe Ngaba ungagalela isitya okanye ipani ngokulula - ngaba ukutya amaqanda abamhlophe kunokuba lula?
Iphezulu kwiprotein, kodwa ngaphandle kwecholesterol okanye amafutha athambileyo, amaqanda abamhlophe lukhetho olufanelekileyo kubantu abakukutya okusempilweni (nge Inzululwazi Ephilayo ). Kwangelo xesha, abanazo ezinye zezinto ezibalulekileyo zesondlo seqanda leqanda.
Nantsi into eyenzekayo emzimbeni wakho ukuba utya amaqanda amhlophe yonke imihla.
Awuyi kudla i-cholesterol equlethwe kwiqanda leqanda
Iqanda elipheleleyo liqukethe i-211 milligrams ye-cholesterol (nge Unyango lwezempilo ). Yonke i-milligram yokugqibela yale nto iqulethwe kwi-yolk yeqanda. Ke ngoko, xa usitya abamhlophe beqanda ngokukodwa, ngekhe uthathe nayiphi na icholesterol. Oku akunakuba yinto enkulu nangona kunjalo, njengoko uphando lubonakalisile ukuba i-cholesterol emaqandeni ayinampembelelo incinci kwi-cholesterol egazini lakho (nge Unyango lwezempilo ) . Abantu abasempilweni banokutya amaqanda asixhenxe ngeveki ngaphandle kotshintsho oluninzi kumanqanaba e-cholesterol yabo.
Nangona kunjalo, ukuba usakhathazekile ngamanqanaba e-cholesterol emaqandeni, kulula ukwenza utshintsho kubo bonke abamhlophe. Kwiindlela zokupheka, abamhlophe beqanda banokutshintshelwa amaqanda apheleleyo ngokusebenzisa amaqanda amhlophe amaqanda kwiqanda elinye elibiziweyo.
Amaqanda amhlophe aqukethe naziphi na iigramu ezi-5 zamafutha ezifumaneka kumaqanda, kwaye ziqulathe kuphela ii-calories ezingama-71 zeqanda.
Uya kulungiswa yiprotein yakho
Amaqanda abamhlophe afaka i-5 ye-6 yeeprotein kwiqanda. Ukuba woyika ukuba ukutya kuphela abamhlophe bamaqanda kuya kukushiya uziva ulambile kude kuse, cinga kwakhona. Uyakufumana iipesenti ezintlanu zexabiso leproteyin elinconywayo yemihla ngemihla, ebonakalisiweyo ukuthintela ukutya-ke uya kuziva uphuphuma ixesha elide (nge Inzululwazi Ephilayo ).
Nangona iprotein ihlala icingelwa ukuba yeyokwakha izihlunu, ikwanayo neminye imisebenzi emzimbeni, kwaye ifunyenwe kwiseli nganye yomzimba (nge Iwebhu MD ). Izinwele kunye neenzipho zidityaniswa ikakhulu yiprotein kwaye zezona bhloko ze-enzymes kunye neehomoni. Iiproteni zikwadlala indima ebalulekileyo emathanjeni, kwintlala, kulusu nasegazini.
Ngenxa yokuba iimveliso zezilwanyana ezinjengenkukhu, inyama yehagu, intlanzi kunye nenyama yenkomo zezinye zezona zinto zisemgangathweni, ngamanye amaxesha kunokuba nzima kubantu abatya inyama ukuba basebenzise isixa esifanelekileyo seprotein, kwaye abamhlophe beqanda banokuba luncedo ekwenzeni njalo.
Uyakuphulukana nexabiso elininzi lezondlo zamaqanda apheleleyo
Ngelixa abamhlophe beqanda belungile kwiprotheyini, bayasilela kwinani lezinye izondlo ezifumaneka kwi-yolk yeqanda. Nangona izikhupha zamaqanda ziqulathe i-cholesterol, iikhalori, kunye namafutha apheleleyo, zikwaqulathe iintlobo zezinye izondlo.
Uninzi lweevithamini zeqanda zigcinwa kwi-yolk ngokunjalo, kunye neepesenti ze-8 zexabiso lemihla ngemihla elinconywayo le-vitamin A, iipesenti ezingama-52 zexabiso lemihla ngemihla elinconywayo le-vitamin B12, kunye neepesenti ezili-12 zexabiso lemihla ngemihla elinconywayo le-vitamin B2. Okwangoku, iipesenti ezingama-21 zexabiso elinconywayo lemihla ngemihla likavithamini D liqulathwe kwisikhupha, kunye neepesenti ezingama-29 zexabiso lemihla ngemihla elicetyiswayo. Iipesenti ezili-9 kuphela zexabiso lemihla ngemihla le-selenium, iipesenti ezi-1 zexabiso lemihla ngemihla le-vitamin B5, kunye neepesenti ezi-6 zexabiso lemihla ngemihla elinconywayo le-vitamin B2.
