Ifoto: Getty / milanfoto
Ukuba uzama ukwenza njalo dibanisa iiprotheyini ezininzi ekutyeni kwakho, ngakumbi ngesidlo sakusasa, abamhlophe beqanda inokuba lukhetho oluhle. Ziyiprotheyini esulungekileyo, zineekhalori ezimbalwa kuneqanda elipheleleyo kwaye zinexabiso elingenakuphikiswa lamafutha. Kungaziva kuyinkcitho ukuqhekeza amaqanda avulekileyo kwaye uphose izikhupha, nangona kunjalo, ukuthenga ibhokisi yeqanda elimhlophe elimhlophe yindlela ehlakaniphile yokuphepha oko (kwaye kuncinci, ukuqala).
Indlela Yokuxela Ukuba Amaqanda MabiKodwa yintoni kanye kanye amhlophe amaqanda angamanzi? Ukuba uke wawazama, mhlawumbi uqaphele ukuba abaleka kunamaqanda amhlophe owahlulayo kwiqanda lonke. Nangona ukuthungwa kwahlukile, zombini ziyinto enye. 'Ewe-loo maqanda amhlophe asebhokisini avela ekuqhekezeni amaqanda,' utsho uDan Kubiak, umphathi wemveliso yeqanda Organic Valley -ayiyiyo imveliso eyenziweyo (whew!) Kwaye i-ingredient ekuphela kwebhokisi yi-100% yeqanda elimhlophe, ubuncinane kuninzi lweempawu ngaphandle.
Zenziwa Njani Ezimhlophe Zeqanda Ezipakishweyo?
'Yinkqubo emangalisayo ukujonga ukuba umatshini unokukrazula kangakanani na [amaqanda] kwaye awahlule abe ngamacandelo: amhlophe, imithubi kunye nenani elithile elingumxube weqanda elipheleleyo emva kokuba ophukile,' uyacacisa uKubiak. Organic Valley kaThixo 16-ounce Liquid Iqanda White isikhongozeli igcina amaqanda amhlophe alingana namaqanda amakhulu ali-10 (FYI: amacephe ama-3 eqanda elilwelo elimhlophe lilingana neqanda elinye elikhulu.)
Isizathu sokuba iqanda elimhlophe lithululele ngokwahlukileyo kunomhlophe obonakalayo owahlula kwi-yolk ekhaya ngenxa yenkqubo ye-pasteurization (oko kukuthi, baphathwa ngobushushu obuthambileyo ukuphelisa i-pathogens) kwimveliso, ngokutsho kwe-Kubiak.
Emva kokuba amaqanda aphukile kwaye ahlulwe, abamhlophe bahamba nge-pasteurization kwiityhubhu zensimbi ezingenasici. 'Oku kwenza ukuba amaqanda amhlophe akhuseleke ukuba apakishwe kodwa atshintshe kancinane ukuhambelana,' wongeza uKubiak. Nangona oku kungachaphazeli isondlo okanye incasa yeqanda elimhlophe, linokwenza kube nzima kakhulu ukubetheka ngaphezu kwamaqanda owaphulayo-ingakumbi ukuba wenza iresiphi apho amaqanda amhlophe amhlophe angundoqo, njengaye. ikeyiki yokutya yengelosi .
Ngelixa abamhlophe befumana lonke uzuko kunye nokupakishwa kwabo, abo banamandla izithungu aziyi kumosha . I-Organic Valley ithengisa i-yolks yayo eshiyekileyo kwinto abayibiza ngokuba ngabathengi bezithako-abavelisi abasebenzisa izithako ze-Organic Valley kwiimveliso zabo ezithengiswa kubathengisi kunye nabaqhubi benkonzo yokutya njengeendawo zokutyela okanye iivenkile ezithengisa ukutya kunye neleyibhile yabo yangasese-abasebenzisa ukwenza izinto ezifana ne-ayisikrimu. okanye ukugqoka isaladi, kuchaza uKubiak.
Egg Whites vs. Eggs: Yeyiphi Esempilweni?
'Amaqanda amhlophe ahlambulukileyo abonwa ngokubanzi njengenye yezona zinto zifumanekayo kunye nemithombo yeprotheni egayiweyo,' utsho uKubiak. Zingasetyenziswa naphi na apho ungasebenzisa iqanda elipheleleyo, kubandakanywa ne-omelets, amaqanda aqhuqhiwe kunye nokubhaka. Kwaye ngenxa yokuba amaqanda amhlophe asebhokisini afakwe kwi-pasteurized, unokuphinda uwafake ngokukhuselekileyo kwizinto ezifana ne-smoothies kunye nokunxiba isaladi ukuya kumxholo weprotheyini. Ulwelo olumhlophe lweqanda olune-Pasteurized lukwayimfihlelo yokwenza intlama yecookie ekrwada etyiwayo, njengombhali kunye nomseki we-DŌ UChristian Tomlan ubhala malunga encwadini yakhe, Molo, Cookie Dough .
'Into enye ofuna ukuyiqwalasela 'ziimveliso' ezimhlophe zeqanda ezinokuba nezinye izithako okanye izihluzi, njengeentsini kunye nemibala eyenziweyo,' utsho. Amanda Baker Lemein, M.S., RD , i-dietitian ebhalisiweyo esekelwe e-Chicago. Soloko ujonge iikhathoni kwicandelo lefriji elinamaqanda amhlophe kuphela njengesithako.
Ngaphambi kokuba uhambe ngokugcina abamhlophe kuphela, nangona kunjalo, qwalasela into oyiphosayo ngokushiya i-yellow. 'Iqanda elipheleleyo kukutya okutyebileyo ngezondlo-[zizele] yivithamin D, i-choline kunye ne-iodine, uninzi lwayo lufumaneka kumthubi,' utsho uLemein. 'Ukusebenzisa iqanda elipheleleyo kuthetha i-micronutrient eninzi kodwa kunye ne-cholesterol kunye namafutha ahluthayo, nangona kungekho nanye kuzo kumlinganiselo ophezulu ngokwaneleyo ukuba ukhathazeke.'
Ukusetyenziswa nini ukupakishwa kwamaqanda amhlophe
Kukho ixesha kunye nendawo yokusebenzisa abamhlophe beqanda kwibhokisi, abamhlophe beqanda kwiqokobhe kunye namaqanda apheleleyo, ngokutsho kweLemein-ngoko luluvo oluhle ukuba zonke zontathu zisesandleni. Ibhokisi ye-100% emhlophe yeqanda ilungile ukwenza ii-muffins okanye i-waffles, njengoko inokulinganiswa lula ukubhaka, amanqaku e-Lemein. Xa enamaqanda esidlo sakusasa, udla ngokudibanisa iqanda elipheleleyo kunye nesibini esimhlophe ukusuka kwibhokisi ukuze enze i-omelet okanye isangweji seqanda. ULemein ukwathi ukuba ne iqanda ngosuku 'isempilweni ngokugqibeleleyo,' njengokuyonwabela isaladi ephekwe kalukhuni.
Xa usenza isigqibo sokuba ngoluphi uhlobo lweqanda omele ulisebenzise, uLemein uthi, ‘Kuxhomekeke ekubeni yintoni enye eqhubeka esidlweni nokuba iqanda liza kusebenzisa yiphi injongo. 'Ekubhakeni okulula, ngokwenene kusetyenziswa nje njengesibophelelo; ngelixa kwiiresiphi ezintsonkothileyo, njengekeyiki, ubuya kufuna ukuba iqanda lonke liphephe ukungcolisa iimvuthuluka okanye ukwakheka kwemveliso yokugqibela.'
Ke ewe, abamhlophe beqanda abapakishweyo basempilweni kwaye beza luncedo ngeenjongo ezininzi. Jonga ileyibhile ukuze uqiniseke ukuba abamhlophe beqanda zizinto zonke ezikuloo bhokisi, kwaye wonwabele idosi efanelekileyo, enempilo yeprotheyini kuyo nantoni na ogqiba ukuzisebenzisa kuyo.
Yintoni enokuyenza ngeNxulumano yeqanda eshiyekileyo
