Amaqanda awumthombo omuhle kakhulu wezakhi, kanye nomthombo ocebile wamaprotheni namafutha; ama-macronutrients amabili adlala indima ebalulekile ekulawuleni isisindo.
La amaprotheni Kubalulekile ngoba uma unciphisa ukudla kwakho kwekhalori futhi uqala ukulahlekelwa isisindo, nakanjani, iphesenti lalokho kuyoba imisipha (akuwona nje amafutha owalahlekelwayo). Kodwa-ke, ukuthola amaprotheni anele kungakusiza ulondoloze imisipha yakho, noma okungenani unciphise inani olahlekelwayo, okugcina umzimba wakho wokuphumula ukhuphuka futhi kukusize ushise amakholori engeziwe jikelele.
Amaprotheni nawo asiza ekunciphiseni isisindo ngoba akwenza uzizwe ugcwele, adinga amandla engeziwe okugaya, futhi andise amahomoni e-satiety, ngokusho kwesihloko sika-April 2015 ku-American Journal of Clinical Nutrition. Amafutha nawo ayasuthisa: anciphisa ukugaya futhi asenze sizizwe sisuthi isikhathi eside. Ngakho ukudla amafutha anele kungakusiza ulahlekelwe isisindo.
Kunoma yikuphi, sikushiyela amathiphu okufanele uwalandele lapho udla amaqanda.
Iyiphi indlela enempilo kakhulu yokuwapheka?
Amaqanda amnandi futhi ahlukahlukene kakhulu. Angaphekwa ngezindlela eziningi ezahlukene futhi kulula ukuwahlanganisa nokunye ukudla okunempilo, njengemifino. Ukuwapheka kuphinde kucekele phansi noma yimaphi amagciwane ayingozi, kuwenze aphephe ukudliwa.
Nazi izindlela zokupheka ezidume kakhulu nezinempilo:
- Kubilisiwe. Amaqanda abilisiwe aphekwa emagobolondweni awo ebhodweni lamanzi abilayo imizuzu engu-6 kuya kweyi-10, kuye ngokuthi sifuna ukuthi isikhuphashi sivuthwe kanjani. Uma uzipheka isikhathi eside, i-yolk izoqina.
- Zizingelwe ngokungemthetho. Amaqanda aphekwe emanzini apholile kancane. Zihlukaniswa ebhodweni lamanzi abilayo ekushiseni kuka-71-82 ° C futhi ziphekwe imizuzu engu-2,5-3.
- Kubhakiwe. Amaqanda abhakiwe aphekwa kuhhavini oshisayo esitsheni esiphansi kuze kube yilapho iqanda libekwe.
- Kuxoshwe. Amaqanda ahlanjululwe ashaywa endishini, athululelwa epanini elishisayo lokuthosa futhi agxilwe phezu kokushisa okuphansi kuze kube sekubekwe.
- ITortilla. Ukuze wenze i-omelette, amaqanda ashaywa, athululelwe epanini elishisayo, futhi kancane kancane afakwe emlilweni ophansi kuze kube yilapho eqinile. Ngokungafani namaqanda aqhekeziwe, i-omelet ayinqanyuliwe uma isisepanini.
- I-microwave. Kuthatha isikhathi esincane kakhulu ukupheka amaqanda ku-microwave kunasebhodweni. Kodwa-ke, ngokuvamile akuwona umqondo omuhle ukufaka amaqanda e-microwave asekhona kumagobolondo awo. Lokhu kungenxa yokuthi ingcindezi ingakhula ngokushesha ngaphakathi kubo futhi bangaqhuma.
Amathiphu okudla amaqanda futhi ulahlekelwe isisindo
Lokhu kudla kungenye yezinto ezinomsoco, kodwa singenza amaqanda abe nempilo nakakhulu. Nawa amanye amathiphu okupheka amaqanda anempilo enhle kakhulu.
Ungadli abamhlophe kuphela
Uma ungomunye walabo abasusa i-yolk njalo uma uxova amaqanda, uzenza kabi uma kuziwa ekunciphiseni isisindo noma ukuthola imisoco ebalulekile.
Yebo, izikhupha ziqukethe amafutha amaningi atholakala eqandeni, kodwa amafutha okudla awawona abangela ukuba ukhuluphale emzimbeni, lokho kubangelwa ama-kilojoule amaningi. Ngaphezu kwalokho, i-yolk iqukethe isigamu samaprotheni etholakala eqandeni.
Okokugcina, i-yolk yilapho iningi lezakhamzimba litholakala khona. Uma ulahla i-yolk, uyaphuthelwa i-choline, i-folic acid, insimbi, i-selenium, i-phosphorus, i-zinc, i-thiamine namavithamini A, B6, B12, D no-E.
Ungagcini amaqanda ekudleni kwasekuseni
Ungazibeki umkhawulo (noma ukudla kwakho) ekucabangeni kuphela amaqanda njengokudla kwasekuseni. Zingajatshulelwa futhi ngesidlo sasemini nakusihlwa, futhi ngisho nanjenge-appetizer.
Kulula ukuzifaka ekudleni okungaphezu kwasekuseni—amasemishi esaladi amaqanda enza isidlo sasemini esinomsoco nesiduduzayo. Noma jabulela amaqanda aphekwe ngokungemthetho njengomthombo wamaprotheni ngaphezu kwesaladi noma isitsha sokusanhlamvu.
Ukuze uthole isidlo sakusihlwa, engeza iqanda phezu kwe-burger yakho noma uhlanganise umbhangqwana ku-stir-fry yakho ngaphambi kokuphakela.
Ukujabulela iqanda elilodwa noma amabili abilisiwe aqinile anosawoti kanye nopelepele kuwukudla okumnandi okuyokugcina unelisekile kuze kube sekudleni kwakho okulandelayo.
Zipheke ngamafutha anempilo
gazinga amaqanda ibhotela o imajarini ihlula inhloso uma uzama ukudla ukudla okunempilo noma ukwehlisa isisindo. Impela, kungase kuzwakale kumnandi, kodwa kwehlisa ukudla kwakho ngendlela enomsoco.
Asisho ukugwema wonke amafutha. Imizimba yethu idinga amafutha, futhi amafutha okudla angasiza ekunciphiseni isisindo. Kodwa-ke, amafutha angenampilo, njengamafutha agcwele kanye nama-trans, angandisa ingozi yesifo senhliziyo, unhlangothi, isifo sikashukela, nezinye izimo ezingapheli.
Kunalokho, pheka amaqanda ngamafutha angagcwalisiwe njenge amafutha omnqumo, ukwatapheya kanye ne-canola. Noma kungcono, khetha amaqanda abilisiwe noma abilisiwe, okungadingi ama-calories engeziwe ukupheka.
Ungawadli nokudla okungenampilo
Umbono wethu ngamaqanda ushintshile ngokuhamba kweminyaka, ikakhulukazi njengoba isayensi ithuthukile futhi siyazi ukuthi amaqanda manje angaba yingxenye yokudla okunempilo.
Sesikushilo lokho, gwema ukuvumela izici zempilo zamaqanda ukuba zenze impilo ibe ngcono kunoma yini oyidlayo nayo, njengenyama ebomvu egayiwe kakhulu (ubhekeni, isoseji) noma okusanhlamvu okucolisisiwe (ama-pancake, ama-waffles).
Izinketho zokumatanisa ezinempilo zamaqanda zihlanganisa imifino kanye nengxenye encane ushizi nge-omelet, ne-sauce. Noma ujabulele amaqanda aphehliwe nge-muffin yesiNgisi kakolweni kanye nocezu lwesithelo noma iyogathi.
ungadli kakhulu
Yebo, umkhawulo wokudla we-cholesterol ususiwe phakathi kuka-2015-2020. Kodwa lokhu akusho ukuthi ungawadla sengathi angamapayipi. Nakuba ngokobuchwepheshe ungekho umkhawulo ophezulu we-cholesterol, imihlahlandlela ithi abantu kufanele badle i-cholesterol encane ngangokunokwenzeka ngenkathi bedla iphethini yokudla enempilo.
Uma kuziwa emaqandeni, kungcono ukunamathela esilinganisweni selilodwa ngosuku. Uma unesifo sikashukela noma ezinye izici eziyingozi zesifo senhliziyo, ungase ungalulekwa ukuthi udle amaqanda angaphezu kwamathathu ngesonto.