Amaqanda ngumthombo obalaseleyo wezondlo, kunye nomthombo ocebileyo weprotheyini kunye namafutha; iimacronutrients ezimbini ezidlala indima ebalulekileyo ekulawuleni ubunzima.
La iprotein Kubalulekile kuba xa unciphisa ukutya kwakho kwekhalori kwaye uqale ukunciphisa umzimba, ngokuqinisekileyo, ipesenti yaloo nto iya kuba yimisipha (akukona nje amanqatha olahlekelwayo). Nangona kunjalo, ukufumana iprotheni eyaneleyo kunokukunceda ugcine umsipha wakho, okanye ubuncinci unciphise inani olahlekelwayo, okugcina ukuphumla kwakho imetabolism kwaye kukunceda utshise iikhalori ezininzi ngokubanzi.
Iprotheyini iphinda incede ekulahlekeni kwesisindo ngenxa yokuba ikwenza uzive ugcwele, idinga amandla amaninzi okugaya, kwaye ikhulise i-hormone ye-satiety, ngokutsho kwenqaku lika-Aprili 2015 kwi-American Journal of Clinical Nutrition. Amafutha nawo ayahlutha: ayacothisa ukwetyisa kwaye asenze sizive sihluthi ixesha elide. Ngoko ukutya amafutha aneleyo kunokukunceda unciphise umzimba.
Kwimeko nayiphi na into, sikushiyela iingcebiso omele uzilandele xa usitya amaqanda.
Yeyiphi eyona ndlela isempilweni yokuzipheka?
Amaqanda amnandi kwaye ahlukahlukene kakhulu. Zinokuphekwa ngeendlela ezininzi ezahlukeneyo kwaye kulula ukudibanisa nokunye ukutya okunempilo, okufana nemifuno. Ukuzipheka kutshabalalisa naziphi na iintsholongwane eziyingozi, nto leyo ezenza zikhuseleke ngakumbi ekutyeni.
Apha sineendlela zokupheka ezidumileyo nezinempilo:
- Ibilisiwe. Amaqanda abilisiwe aphekwe kwiigobolondo zawo embizeni yamanzi abilayo imizuzu emi-6 ukuya kwe-10, kuxhomekeke kwindlela ephekwe ngayo sifuna ukuba i-yolk. Xa uzipheka ixesha elide, i-yolk iya kuqina ngakumbi.
- Zixhonyiwe. Amaqanda axhonyiweyo aphekwa emanzini aphole kancinci. Bahlulwe embizeni yamanzi abilayo kwiqondo lokushisa lama-71-82 ° C kwaye baphekwe imizuzu eyi-2,5-3.
- Ibhakiwe. Amaqanda abhakiweyo aphekwe kwi-oven eshushu kwisitya esisezantsi esisezantsi kuze kube yilapho iqanda libekwe.
- Ukhutshiwe. Amaqanda aqhekekileyo abethelwa kwisitya, agalelwe epanini elitshisayo elitshisayo kwaye agxininise ekushiseni okuphantsi kuze kube sekubekwe.
- ITortilla. Ukwenza i-omelet, amaqanda abethelwa, agalelwe kwi-skillet eshushu, kwaye ngokukhawuleza agxininise ekushiseni okuncinci kuze kube nzima. Ngokungafani namaqanda aqhekekileyo, i-omelet ayixutywanga xa i-pan.
- I-Microwave. Kuthatha ixesha elincinci kakhulu ukupheka amaqanda kwi-microwave kunasebhodweni. Nangona kunjalo, ayisiyongcinga ilungileyo ukwenza amaqanda e-microwave asekho kumaqokobhe awo. Oku kungenxa yokuba uxinzelelo lunokwakheka ngokukhawuleza ngaphakathi kubo kwaye banokugqabhuka.
Iingcebiso zokutya amaqanda kunye nokunciphisa umzimba
Oku kutya kokona kutya kunezondlo, kodwa sinokwenza amaqanda abe sempilweni ngakumbi. Nanga amanye amacebiso okupheka amaqanda asempilweni entle.
Musa ukutya ezimhlophe kuphela
Ukuba ungomnye wabo basusa i-yolk ngalo lonke ixesha uqhekeza amaqanda, uzenza kakubi xa kuziwa ekunciphiseni umzimba okanye ukufumana izondlo ezibalulekileyo.
Ewe, ama-yolks aqulethe uninzi lwamafutha afumaneka kwiqanda, kodwa amanqatha okutya ayikuko okubangela ukuba ufumane amafutha amaninzi emzimbeni, oko kungenxa yeekhalori ezigqithisileyo. Ukongeza, i-yolk iqulethe isiqingatha protein efumaneka eqandeni.
Okokugqibela, i-yolk kulapho uninzi lwezondlo lufumaneka khona. Ukuba ulahla i-yolk, ulahlekelwa i-choline, i-folic acid, isinyithi, i-selenium, i-phosphorus, i-zinc, i-thiamine kunye neevithamini A, B6, B12, D kunye no-E.
Musa ukukhawulela amaqanda kwisidlo sakusasa
Musa ukuzikhawulela (okanye ukutya kwakho) ukucinga kuphela ngamaqanda njengokutya kwasekuseni. Banokukonwatyiswa kwisidlo sasemini nakwisidlo sangokuhlwa, kwaye nanjenge-appetizer.
Kulula ukubandakanya ekutyeni ngaphaya kwesidlo sakusasa-isandwich yesaladi yeqanda yenza isidlo sasemini esinesondlo kunye nesithuthuzelayo. Okanye wonwabele amaqanda aphekiweyo njengomthombo weprotheyini ukongeza kwisaladi okanye isitya secereal.
Ukutya isidlo sakusihlwa, yongeza iqanda phezu kwe-burger yakho okanye udibanise isibini kwi-stir-fry yakho ngaphambi kokukhonza.
Ukonwabela iqanda elinye okanye amabini abilisiwe anetyuwa nepepile lishwamshwam elimnandi eliya kukugcina wanelisekile de ube kukutya kwakho okulandelayo.
Zipheke ngamafutha asempilweni
qhotsa amaqanda kwi ibhotela o imajarini yoyisa injongo ukuba uzama ukutya ukutya okunempilo okanye ukunciphisa umzimba. Ngokuqinisekileyo, inokuba mnandi, kodwa ithatha ukutya kwakho phantsi kobulumko bokutya.
Asitsho ukuba siphephe onke amanqatha. Imizimba yethu idinga amanqatha, kwaye amafutha okutya anokunceda ukunciphisa umzimba. Nangona kunjalo, amanqatha angenampilo, afana namafutha ahluthayo kunye ne-trans, anokunyusa umngcipheko wesifo senhliziyo, isifo sohlangothi, isifo seswekile kunye nezinye iimeko ezingapheliyo.
Endaweni yoko, pheka amaqanda kumafutha angaxutywanga njenge ioli yeoli, i-avocado kunye ne-canola. Okanye kungcono, khetha amaqanda aphekiweyo okanye abilisiwe, ezingadingi iikhalori ezongezelelweyo ukupheka.
Ungazityi kunye nokutya okungenampilo
Umbono wethu wamaqanda utshintshile ngokuhamba kweminyaka, ngakumbi njengoko isayensi iye yavela kwaye siyazi ukuba amaqanda ngoku anokuba yinxalenye yokutya okunempilo.
Oko kuthethiweyo, kunqande ukuvumela iimpawu zempilo zamaqanda ukuba ziphose ihalo yempilo kuyo nantoni na oyityayo kunye nawo, njengenyama ebomvu esekwe kakhulu (ibhekoni, isoseji) okanye iinkozo ezisulungekisiweyo (iipanekuku, iiwaffles).
Iinketho zokubhanqa ezinempilo zamaqanda zibandakanya imifuno kunye nenxalenye encinci ye ushizi kuba omelet, kunye nesosi. Okanye wonwabele amaqanda aqhekeziweyo ngengqolowa ye-muffin yesiNgesi kunye neqhekeza lesiqhamo okanye iyogathi.
ungatyi kakhulu
Ewe, umda we-cholesterol yokutya ususiwe phakathi kwe-2015-2020. Kodwa oku akuthethi ukuba unokuzitya ngokungathi ziyimibhobho. Nangona akukho mda ophezulu we-cholesterol, izikhokelo zichaza ukuba abantu bafanele badle i-cholesterol encinci kangangoko kunokwenzeka ngelixa besitya indlela yokutya enempilo.
Xa kuziwa kumaqanda, kungcono ukunamathela kumndilili omnye ngosuku. Ukuba unesifo seswekile okanye ezinye izinto ezinobungozi kwisifo senhliziyo, awukwazi ukucetyiswa ukuba utye amaqanda angaphezu kwamathathu ngeveki.