Amaqanda asisitovu kwinani elikhulu lokutya kwehlabathi kunye namathuba okuba, ukuba awunalo uluvo kumaqanda, ungawadla uninzi lwawo. Kungenxa yokuba ngaphandle kokutyiwa bodwa kwimikrwelo ngexesha lesidlo sakusasa, kubilisiwe kwiisaladi zasemini, nakwinqaku lesidlo sangokuhlwa, amaqanda akhona kwinani lokutya okulungiselelwe ukusuka kwi-ayisi khrim, kwimayonnaise, kwizinto ezibhakiweyo, kwiipasta ezintsha. Nangona kunjalo, kukutya okunje ngezi, inani leqanda elisetyenzisiweyo linokungakhathalelwa kwaye izondlo eziqulathwe kumaqanda (okanye iingxaki ezinokubakho empilweni) ngekhe zichaphazele umzimba wakho nangayiphi na indlela ebalulekileyo okanye ebalulekileyo.
Ukuba utya inani elikhulu lamaqanda ngokuthe ngqo, mhlawumbi yonke imihla, nokuba yosiwe, ifihliwe, yatshisiweyo, okanye iyabiliswa, ungaqala ukubona izibonelelo kwizondlo ezininzi eziqulethwe kuwo, kunye nokuqaphela ezinye iziphumo ezinqwenelekayo zempilo.
Ukuba utya amaqanda yonke imihla, i-cholesterol yakho inokuchaphazeleka
Njengakwimveliso yezilwanyana ezininzi, amaqanda angumthombo omkhulu weprotheni, kodwa nawo aphezulu kwi-cholesterol (nge Ikliniki yaseMayo ). Iqanda elibilisiweyo linama-milligram angama-200 e-cholesterol (nge IWebMD ) kunye nezikhokelo zokutya zibonisa ukuba abantu bagcina ukutya kwabo i-cholesterol phantsi kwama-milligrams angama-300 imihla ngemihla. Oko kuthethiweyo, icholesterol esemaqanda ayibonakali iyingozi kwimpilo njengaleyo ivela kweminye imithombo, kwaye ngokutsho Unyango lwezempilo , indlela amaqanda ayichaphazela ngayo i-cholesterol egazini eyahluka kuye ngomntu. Amaqanda anokunceda nokuphakamisa amanqanaba e-cholesterol elungileyo.
Okwangoku, abaphengululi kunye namagosa ezempilo baye babuyela emva naphambili malunga nefuthe le-cholesterol emzimbeni womntu. Ngo-2015, izikhokelo zokutya zase-US zabonakala ngathi ziyarhoxa kwisilumkiso sayo malunga ne-cholesterol, kwaye abantu baseMelika baqaphela, basebenzisa amaqanda amaninzi okokugqibela unyaka kunalo naliphi na ixesha kule minyaka ingamashumi amabini idlulileyo. Nangona kunjalo, kutsha nje ingcebiso itshintshile kwaye amaqanda anengxaki kwakhona.
Abaphandi kunye noogqirha bayaqonda ukuba ukubuyela nokubuya emaqandeni nakwi-cholesterol ekuyo kuyaphazamisa. 'Siyaxolisa ukuba iyabhidisa. Ngenye imini unale ndaba. Ngenye imini unezo ndaba. Kuyothusa, kwaye ndiyavelana ngokupheleleyo, utshilo uLeslie Cho, MD, umlawuli weziko labasetyhini kwi-Clinic yaseCleveland eOhio. Nangona kunjalo, uyenze yalula ngokulula: 'Ubungqina bonke bucacile. Yitya kakhulu imifuno kwaye uzame ukunciphisa umlinganiselo wamafutha atyebileyo kunye nokutya okune-cholesterol. '
Uluhlu lweendawo zokuvalwa kwegadi yomnquma
Ukuba utya amaqanda yonke imihla, uya kufumana isabelo sakho se-choline
Amaqanda angumthombo olungileyo wesondlo esidingekayo kubantu abaninzi abafumani ngokwaneleyo kwi-choline (nge IZiko leSizwe lezeMpilo ). I-Choline, enceda abantu ngeendlela ezifanayo kwiivithamini ze-B, inceda ekulawuleni ukusebenza kwesibindi, ifuthe ekukhuleni kwengqondo, inceda ukukhula kwemisipha kunye nokuhamba, kwaye inceda ekulawuleni inkqubo yeemvakalelo, kunye nemetabolism. Ukutya okucetyiswayo kwemihla ngemihla kwe-choline yamadoda amadala zii-550 milligrams mihla le kwaye kwabasetyhini ingcebiso yi-425 milligrams mihla le. Iqanda linama-milligram ayi-160 e-choline, nangona kunjalo awuzukufumana ncinci ukuba utya iqanda elimhlophe; kugxilwe ngokupheleleyo kwi-yolk (nge Amaqanda ase-Australia ).
Ukuba utya amaqanda yonke imihla, amehlo akho aya kukubulela
I-yolk yeqanda iqukethe i-lutein kunye ne-zeaxanthin, ezizinto zokulwa ne-antioxidants ezinceda ukucothisa ukonakala okunxulumene nobudala kwiliso lomntu. Izifundo zifumanise ukuba ukusetyenziswa kwe-lutein kunye ne-zeaxanthin kunxulunyaniswa nokwehla komngcipheko we-cataract kunye ne-macular degeneration, imeko echaphazela ikakhulu abantu abadala, kwaye ibangela ukungazinzi kwindawo ephambili yombono (nge Konke malunga noMbono ). Uphononongo lubonise ukuba ukusetyenziswa kwee-yolk zamaqanda ze-1.3 yonke imihla ngaphezulu kwenyanga kubangele ukonyuka kwe-lutein emzimbeni phakathi kwe-28 ukuya kwi-50 yepesenti kunye ne-zeaxanthin nge-114 ukuya kwi-142 yeepesenti.
Amaqanda nawo azele yivithamini A, yenye yezona zinto zibaluleke kakhulu ekusebenzeni kakuhle kwamehlo. Ukusilela kwivithamini A ngoyena nobangela wehlabathi kuthintelo lokungaboni kwabantwana (nge I-World Health Organization ).
Ukutya amaqanda yonke imihla kunokuba kuhle kumathambo akho, kodwa kukho ukubanjwa
Iindaba ezimnandi zabathandi be-yolk- kukho esinye isizathu esivakalayo sokugcina ii-orbs ezikhanyayo kwi-pan yakho. Njengokuba i-choline iqulethwe kuphela kwii-yolk zamaqanda, ikwanjalo nevithamini D, kwaye ngokwe Unyango lwezempilo , ivithamin D inokunceda ukuphucula impilo yethambo. Ngelixa iqanda leqanda eliqhelekileyo liqukethe malunga neepesenti ezintlanu zemfuno yakho yemihla ngemihla, Unyango lwezempilo ikwachaza ukuba iinkuku ezikhuliswe emadlelweni ezifumana ukukhanya kwelanga zinokuvelisa amaqanda anezinto eziphindwe kathathu ukuya kwezine ngaphezulu kukavithamini D. Ukuba oko akuyonkuthazo yokufuna amaqanda kwiinkukhu ezikhuliswe emadlelweni, asazi ukuba yintoni ngu.
Ukutya amaqanda yonke imihla kunokunciphisa amanqanaba oxinzelelo
Ukuba uziva uxinezelekile, ukuqala ukutya umkhwa wemihla ngemihla kunokuba yindlela yendalo yokugcina amanqanaba oxinzelelo. Amaqanda ayenzeka nje ukuba apakishwe nevithamini D ethi, njenge Impilo 's Igalelo lomhleli wesondlo uCynthia Sass uxelele iphuma, 'inxulunyaniswa nezibonelelo ezininzi ezibalulekileyo zempilo, kubandakanya nokusebenza okungcono komzimba, ukulwa nokuvuvukala, kunye nolawulo lweemood, kubandakanya ukunciphisa iimpawu zoxinzelelo.'
I-Vitamin D ayisiyiyo kuphela into kumaqanda anokukunceda ukunciphisa amanqanaba oxinzelelo. Isazi ngezondlo uKeri Gans uxelele iphetshana ukuba amaqanda anekhemikhali ebizwa ngokuba yi-acetylcholine, esebenza njenge-neurotransmitter kwingqondo. I-Acetylcholine inokuba nefuthe kumandla omntu wokulawula imo yabo, eya kuthi yenze kube lula ukulawula amanqanaba oxinzelelo ukuba ufumana idosi yemihla ngemihla yamaqanda kukutya kwakho. Ngubani owaziyo ukuba amaqanda anganakho ukuzola?
Ukutya amaqanda yonke imihla kunokukunika ubuhle
Ukutya amaqanda yonke imihla kunokuba yinxalenye yesiqhelo sakho sobuhle wakube ufunde ngazo zonke izinto abanokuzenza. Nganye Unyango lwezempilo , amaqanda ngumthombo weprotein kunye ne-biotin, zombini ezinokukhuthaza ukukhula kweenwele. Ukutya okutyebileyo kwiprotein kubalulekile ekukhuleni kweenwele okusempilweni, kuba iifololi zeenwele zakho ubukhulu becala zenziwe ngeprotheni. Amaqanda alungile kwizinwele zakho nokuba awuzifakeli-indawo ekwaqatshelwa nayo yaqaphela ukuba ukusebenzisa izikhupha zamaqanda njengesigqubuthelo seenwele kunokuba njalo isicoci esinamandla .
Ngelixa Ukuzimela Uyacetyiswa ukuba ungalandeli iindlela zokupheka zobuso be-DIY ezibiza ukusebenzisa amaqanda aluhlaza njengoko ukuwangenisa ngengozi kungakhokelela kwisalmonella, ukutya kuphekiwe amaqanda anokulunga kakhulu kulusu lwakho. Nganye Ukutya okuLungileyo kwe-BBC , amaqanda alayishwe nge-antioxidant ebizwa ngokuba yi-selenium enokunceda ukukhusela ulusu lwakho kumhlaza wolusu, ekonakaleni kwelanga, kwaye amabala obudala. Ngoku ka Iindaba Zonyango Namhlanje , amaqanda atyebile kwiivithamini kunye neeminerals ezinokukhuthaza impilo yolusu.
