Njani Ndazi wokudla ngayo iqanda

Ibisetyenziswa kakhulu kwaye ayimfuneko ekutyeni womntu iqanda. Kuye nje iimpawu yalo encedayo, kodwa iphucula kakhulu incasa nawuphi na ukutya kongeza apho le nto. Yokudla kusetyenziswa amaqanda unfertilized ngeentaka - iinkukhu, izagwityi, amarhanisi, iinciniba, njl Ukuba kubhekwe ngokhetho amaqanda zokupheka, kufuneka amisele amathayara yayo elungileyo.

Ubutsha amaqanda icaciswa ezixineneyo omhle protein yayo, umbala sac leyo ixhomekeke nesondlo ngokubekwa lonyaka. Ngaphandle kwehlobo imveliso icaciswa, bencokola oko, kwimeko apho umxholo engaphakathi isusiwe lula, iqanda lixesha kwaye ekufaneleyo ukutyiwa, phezu koko, oko kunokubangela kwiinkathazo ezininzi, ingakumbi kukhokelela sisifo esibi.

Ukulungiselela isidlo amaqanda kusetyenziswa unyango ubushushu ezahlukeneyo, ngenxa kuyo ukutshintsha nesiqulatho osidingayo imveliso. Zingaphi calories kwi iqanda? Ezifana iqanda eqhotsiweyo iqulethe nani liphezulu calories - malunga ezilikhulu elinamashumi amabini anesihlanu enoba nowento ekroqiweyo kwioli, isiqulatho caloric konyuso ukutya kakhulu. Xa ngembiza, kuphela ngaphandle sac, ngoko kukho ithuba ukuba ukongeza kwinani anqabileyo iisentimitha zabo engeyomfuneko.

iqanda ebilisiweyo iqulethe calories inani elincinane - ukuba ubunzima imveliso malunga grams amathandathu ngazo malunga inani elifanayo calories. Oku kungaphantsi kakhulu itshizi kunye nokutya eqhotsiweyo. Ubuninzi inani iimveliso kakuhle ukutya eziqulethwe sac, iprotini babo kakhulu ngaphantsi. Xa lo mbuzo ebuzwa malunga zingaphi calories kwi iqanda, impendulo ngokuqhelekileyo kuthetha inani elipheleleyo - kule albumen kunye sac.

Bila egg elimhlophe wendele ngokugqibeleleyo yi umzimba womntu kwaye kwangoko ziyaphela eziphathekayo ku tswala self protein umzimba womntu kwaye kuzakubangela ukuyilwa omzimba, njalo-njalo. Le ukutya ngokugqibeleleyo komeleza inkqubo yomzimba kwaye ibuyisela amandla.

Ngokumalunga sac, kuba iqulathe cholesterol ebangela yegazi. Nangona kunjalo, kubalulekile ukuqaphela ukuba le ekwakhiweni kwamaqanda ubandakanya into - choline, nto leyo ethintela cholesterol malunamathele iindonga imithambo yegazi. Kufuneka kugxininiswe ukuba choline kule imveliso eninzi ngaphezu kwezinye iimveliso.

Nakuba kunjalo, nangona, kunye iqanda ebilisiweyo yindlela elula, isidlo olufikelelekayo ukuba ezi mpawu zingasentla, kusafuneka ukuba ukwazi imithetho yokupheka yayo.

Ukuba upheka iqanda, bazipheka bathenga evenkileni, ixabiso layo caloric imalunga izinto-osidingayo zaba ngamashumi omathandathu, kodwa sele kwizidlo imveliso osidingayo ikhaya malunga asixhenxe. Njengoko kumbuzo zazingaphi calories e iqanda, siye sele iphendulwe, siya ukuqonda indlela zisasazwe phakathi sac kunye albumen. Njengoko umthetho, calories ezingakumbi kwi sac, leyo kathathu osidingayo ngaphezu protein. Ukongeza, i-sac uthathwa isihlalo iiprothini, amafutha kunye carbohydrate. kukho amanzi, iswekile, iikhabhohayidrethi, iiprotheni, amafutha, iivithamini, iienzymes, yaye inxalenye kwiproteni.

Kodwa ke nani likhulu calories ezifumaneka amaqanda izagwityi encinane. Izagwityi amaqanda calorie nje kumnandi! Enye ezilikhulu grams lamaqanda ukuba malunga iiyunithi ezilikhulu namashumi amathandathu anesibhozo osidingayo. Le mveliso iqulathe intsimbi kakhulu ngakumbi, potassium, kunye neevithamini B, kunokuba amaqanda enkukhu.

Le mveliso kuluncedo kakhulu abantwana baphuhlise izakhono ngengqondo. Ukongeza, amaqanda izagwityi ngenkankulu abangela negazi lakho.

Ukuze ukuqulunqa osidingayo iqanda izitya kufuneka bazazi zingaphi calories kwi iqanda. Xa naphakathi iqanda iqulethe kilojoules 60, kwi-avareji - 75, kwi-likhulu kakhulu - 84. Ngenxa yesi sizathu, ungenza isigqibo otya ngayo, kufuneka zisetyenziswe kangakanani na, oluhlobo luni na amaqanda, ukupheka ngayo, njalo-njalo.