I-Golden Yolks, Izinzuzo Zegolide: I-Health Perks Yokudla Amaqanda

Amaqanda amasha nezikhupha eziqhekekile ahlelwe etafuleni lezinkuni elithambile ngaphansi kokukhanya kwemvelo okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Amaqanda agcwele izakhamzimba, agcwele amavithamini namaminerali abalulekile.
• Zisekela impilo yenhliziyo futhi zisiza ukwehlisa amazinga e-cholesterol.
• Amaprotheni amaningi emaqandeni asiza ekukhuleni nasekululameni kwemisipha.
• Amaqanda angasiza emasu okuphatha isisindo asebenzayo.
• Amaqanda ayasebenziseka ngezindlela eziningi futhi afanelana nazo zonke izintandokazi zokudla.
• Zinikeza izinzuzo ezithile zezempilo kwabesifazane abakhulelwe.

Isingeniso samaqanda kanye nenani lawo lokudla okunempilo

Amaqanda, ikakhulukazi avela ezinkukhu, ayisidlo esithandwayo emhlabeni wonke. Angena kahle ezitsheni eziningi, okwenza athandwe ngabaningi. Amaqanda agcwele izakhamzimba ezisisiza sihlale siphilile.

Amaqanda aphansi ngamakhalori kodwa aphezulu ngamaprotheni amahle. Ayindlela enhle yokuthuthukisa ukudla kwakho. Aphinde abe namavithamini namaminerali abalulekile afana nalawa:

• I-Vitamin D
• I-Vitamin B12
• I-Choline
• Ama-Antioxidant

Izifundo zibonisa ukuthi amaqanda ayisihluthulelo sokudla okulinganiselayo. Asisiza sihlale siphilile, yize abanye babecabanga ukuthi asilungile. Manje, ochwepheshe bathi amaqanda asilungele, ngakho-ke kufanele siwadle kaningi.

Okunomsoco Okumangalisayo

Amaqanda agcwele izakhamzimba, okwenza abe yingxenye ebalulekile yokudla okuningi. Iqanda elikhulu likunikeza izinto eziningi ezinhle. Linovithamini A, okungu-8% walokho okudingayo nsuku zonke, kanye novithamini B12, ongu-23%.

Amaqanda abuye abe ne-riboflavin, okungu-20% walokho okudingayo, kanye ne-selenium, okungu-28%. Lezi ezinye nje zezakhamzimba eziningi ezinikezwa amaqanda.

Kodwa amaqanda awagcini nje ngamavithamini namaminerali. Anamafutha anempilo akulungele. Uma uthola amaqanda ezinkukhu ezikhuliswe emadlelweni noma ezicebile nge-omega-3, uthola ama-omega-3 engeziwe. Lokhu kwenza amaqanda abe ukukhetha okuhle kokuthola izakhamzimba eziningi ekudleni okukodwa.

I-Cholesterol Ephakeme Kodwa Ayiyona Ingozi Ngokudingekile

Iqanda ngalinye line-cholesterol engaba ngu-186 mg. Lokhu kuphakamise ukukhathazeka ngempilo yenhliziyo. Abaningi bacabanga ukuthi ukudla amaqanda kungakhuphula amazinga e-cholesterol egazini.

Kodwa izifundo zakamuva zibonisa ukuthi i-cholesterol yokudla ayithinti kakhulu i-cholesterol yegazi kubantu abaningi. Isibindi silungisa ukukhiqizwa kwe-cholesterol ngokusekelwe kulokho esikudlayo. Kwabaningi, amaqanda ekudleni okulinganiselayo awandisi ingozi yesifo senhliziyo.

Ukwazi ukuthi i-cholesterol yokudla isebenza kanjani kusiza ekucaciseni izinganekwane zamaqanda. Abantu bangajabulela amaqanda ngaphandle kokukhathazeka ngamazinga abo e-cholesterol.

Eduze kweqanda eliqhephukile elibonisa ukwakheka okuningiliziwe kwesikhupha salo esagolide ngaphansi kokukhanya okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Kungase Kukhuphule i-HDL ("enhle") i-Cholesterol

Ukudla amaqanda kungaba kuhle ku-cholesterol yakho ye-HDL, ebizwa nangokuthi i-cholesterol "enhle". I-cholesterol ye-HDL eningi isho ingozi encane yesifo senhliziyo nesifo sohlangothi. Izifundo zibonisa ukuthi ukudla iqanda ngosuku kungakhuphula amazinga e-HDL kubantu abaningi.

Amaqanda angaphezulu nje kwenani ekuhlolweni kwe-cholesterol. Angakwenza ube nempilo engcono kakhulu. Nazi ezinye izinto ezibalulekile:

• I-cholesterol ye-HDL isiza ukususa i-cholesterol emithanjeni yegazi bese iyibuyisela esibindini.
• I-cholesterol enhle namaqanda ekudleni kwakho kusiza ukugcina inhliziyo yakho iphilile.
• Ukudla amaqanda njalo kungathuthukisa imetabolism yakho kanye namaphrofayili amafutha.

Amaqanda Ahlotshaniswa Nengozi Encishisiwe Yesifo Senhliziyo

Ukuxhumana phakathi kwamaqanda nempilo yenhliziyo kuyamangaza. Izifundo zibonisa ukuthi ukwengeza amaqanda ekudleni kwakho kungasiza inhliziyo yakho. Ukudla amaqanda ngokulinganisela kungaba yingxenye yokudla okunempilo. Angasiza ekwenzeni izinhlayiya ze-LDL zibe zinkulu futhi zingabi yingozi kangako, okuyinto enhle enhliziyweni yakho.

Ukuze siqonde ngokugcwele izinzuzo zamaqanda enhliziyweni, sidinga ucwaningo olwengeziwe. Ezinye izifundo ziphakamisa ukuthi amaqanda alungele impilo yenhliziyo, kodwa ezinye aziqiniseki kangako. Ngakho-ke, sidinga izifundo ezengeziwe ukuze siqiniseke. Ukwengeza amaqanda ekudleni okunempilo kungaletha izakhamzimba eziningi futhi kusize ngezingozi zesifo senhliziyo.

Iqukethe i-Lutein ne-Zeaxanthin Yempilo Yamehlo

Amaqanda agcwele i-lutein ne-zeaxanthin, okuyisihluthulelo sempilo yamehlo. Lawa ma-antioxidants asiza ukuvimba ukukhanya okuluhlaza okwesibhakabhaka okuyingozi futhi alwe nokucindezeleka kwe-oxidative. Lokhu kugcina amehlo akho ephilile njengoba ukhula.

Lezi zakhamzimba ezisemaqandeni zimuncwa kangcono ngamafutha aqukethwe yizo. Lokhu kwenza amaqanda abe yisinqumo esingcono kakhulu empilweni yamehlo uma kuqhathaniswa nokudla okuningi okusekelwe ezitshalweni. Ukwengeza amaqanda ekudleni kwakho kungasiza ekuvimbeleni i-cataracts kanye nokuwohloka kwe-macular.

Vala amaqanda amasha anezikhupha zegolide nemidwebo yamangqamuzana e-lutein ne-zeaxanthin. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Amaqanda e-Omega-3 noma ama-Pastured Triglycerides aphansi

Amaqanda avela ezinkukhu ezidla ukudla okucebile nge-omega-3 noma ezikhuliswe ngaphandle ane-omega-3 eningi. Lawa mafutha alungele inhliziyo yakho futhi asiza ukulawula ama-triglyceride. Ama-triglyceride aphezulu angandisa ingozi yesifo senhliziyo, ngakho ukuthola imithombo emihle yokudla kubalulekile.

Izifundo eziningi zibonisa ukuthi ukudla amaqanda e-omega-3 kunganciphisa ama-triglycerides egazini. Lokhu kuhle enhliziyweni yakho futhi kungaba nezinye izinzuzo zezempilo. Amaqanda adliwe anikeza okungaphezu nje kwe-omega-3, okwenza ukudla kwakho kube nempilo. Nazi ezinye izinzuzo:

• Amazinga aphezulu wezakhamzimba uma kuqhathaniswa namaqanda avamile
• Iphrofayili ye-omega-3 fatty acid ethuthukisiwe
• Ukuthuthukiswa kwempilo yenhliziyo iyonke

Ukukhetha amaqanda e-omega-3 noma amaqanda akhuliswe ngendlela elula yokuthola amafutha abalulekile. Kuphinde kusize ama-triglycerides akho kanye nempilo yakho iyonke. Lokhu kukhetha kwenza ukudla kwakho kube okunomsoco futhi okulinganiselayo.

Amaprotheni Asezingeni Eliphezulu Nama-Amino Acids Abalulekile Kumaqanda

Iqanda elikhulu linamagremu ayisithupha ephrotheni esezingeni eliphezulu. Linawo wonke ama-amino acid ayisishiyagalolunye abalulekile ngamanani afanele. Lokhu kwenza amaqanda abe ukukhetha okuphezulu kwephrotheni ekudleni kwethu.

Amaqanda nawo alungele ukukhula kwemisipha nokululama. Kulula ukuwafaka ekudleni okuningi. Lokhu kuwenza abe inketho eguquguqukayo kunoma ubani ofuna ukukhulisa ukudla kwakhe amaprotheni.

Uma kuqhathaniswa neminye imithombo yamaprotheni, amaqanda agcwele izakhamzimba kodwa aphansi ngamakhalori. Lokhu kuhle kulabo abafuna ukudla amaprotheni amaningi ngaphandle kokuthola isisindo. Ukudla amaqanda kungakusiza futhi uzizwe usuthi isikhathi eside, okuyinto enhle ekulawuleni isisindo.

Ukwengeza amaqanda ekudleni kwakho kungaba yinzuzo enkulu. Nazi ezinye zezizathu zokuthi kungani:

• Ziwumthombo ophelele wamaprotheni, abalulekile emisebenzini yomzimba wethu
• Zisiza ekukhuliseni nasekulungiseni imisipha ngemva kokuzivocavoca
• Bagcina amazinga ethu amandla ekhuphuka usuku lonke

Amaqanda Njengokudla Okusuthisayo Kokulawula Isisindo

Amaqanda alungele labo abazama ukulawula isisindo sabo ngoba agcwele amaprotheni. Izifundo zibonisa ukuthi amaqanda angakwenza uzizwe usuthi kunokudla okuningi kwasekuseni. Lokhu kungakusiza ukuthi udle amakhalori ambalwa kamuva ngosuku.

Amaqanda nawo alungele ukukugcina usuthi, okusiza ekulawuleni isisindo. Kulula ukuwafaka ekudleni okuningi. Nasi isizathu esenza amaqanda abe mahle ekulawuleni isisindo sakho:

• Icebile ngamaprotheni, asekela ukugcinwa kwemisipha kanye nokulahlekelwa amafutha.
• Bangakusiza ukuthi udle amakhalori ambalwa iyonke.
• Iguquguqukayo futhi kulula ukuyifaka ekudleni okuhlukahlukene.
• Nikeza inhlanganisela yezakhamzimba ezibalulekile ezikhuthaza inhlalakahle iyonke.

Amaqanda akusiza uzizwe usuthi isikhathi eside, okuyinto ebalulekile ekulawuleni isisindo. Ungawajabulela ngezindlela eziningi. Lokhu kwenza kube lula ukulandela ukudla kwakho nokuphila impilo enempilo.

Ukudla Okunezinhlobonhlobo Kwabo Bonke Ubudala

Amaqanda ayisidlo esihle kakhulu kubantu babo bonke ubudala. Agcwele izakhamzimba, okwenza afaneleke kakhulu ezinganeni. Amaqanda asiza izingane zikhule ziqine futhi ziphilile, ngenxa yamaprotheni namavithamini azo.

Abantu abadala nabo bayazuza emaqandeni. Angumthombo omuhle wamaprotheni ngaphandle kwama-calories amaningi kakhulu. Lokhu kusiza ukugcina imisipha iqinile ngaphandle kokwengeza isisindo esengeziwe. Ukupheka amaqanda kungaba mnandi, kusukela ezitsheni ezilula kuya kuma-frittata amahle.

Amaqanda asebenziseka kalula ekhishini. Ungawafaka ekudleni kwasekuseni, kwasemini, kwakusihlwa, noma ngisho nasekudleni okulula. Athengeka kalula futhi agcwele izakhamzimba, okwenza abe yintandokazi kwabaningi. Lokhu kusho ukuthi wonke umuntu angajabulela izinzuzo zamaqanda.

Izinzuzo Zempilo Zamaqanda Kwabesifazane Abakhulelwe

Ukudla okunempilo kubalulekile kwabesifazane abakhulelwe ukuze bahlale bephilile futhi basekele ukukhula kwengane yabo. I-Choline iyisakhi esibalulekile esitholakala emaqandeni. Isiza ukuhlangabezana nezidingo zomzimba ngesikhathi sokukhulelwa.

I-Choline ibalulekile ekukhuleni kobuchopho kanye nempilo yomntwana. Izifundo zibonisa ukuthi ingathuthukisa amakhono okuqonda futhi yehlise ingozi yezinkinga zokukhula. Amaqanda ayindlela emnandi kwabesifazane abakhulelwe yokuthola lesi sakhi esibalulekile.

Amaqanda aphinde anikeze amaprotheni asezingeni eliphezulu, amavithamini, kanye namaminerali. Lokhu kuhle kumama kanye nomntwana. Ukwengeza amaqanda ekudleni kungasiza ekugcineni ukukhulelwa kulinganisela futhi kunempilo.

Izingozi Ezingaba Khona Ezihlobene Nokusetshenziswa Kweqanda

Amaqanda alungele thina, kodwa kunezingozi okufanele sizicabangele. Ukudla amaqanda aluhlaza noma angaphekiwe kahle kungaba yingozi. Lokhu kungenxa yokuthi angaba namagciwane ayingozi njenge-salmonella.

I-Salmonella iyinkinga enkulu kubantu abanezivikeli mzimba ezibuthakathaka noma izinkinga ezithile zempilo. Kubalulekile ukupheka amaqanda kahle ukuze ugweme le ngozi.

Emindenini enezingane ezincane, abantu abadala, noma abesifazane abakhulelwe, ukuphepha kwamaqanda kubalulekile. Ukupheka amaqanda kahle kungasiza ekuwagcineni ephephile ukuba adliwe. Abanye abantu abane-cholesterol ephezulu kufanele badle amaqanda ngokulinganisela.

Ukwazi ngalezi zingozi kusisiza ukuthi senze izinqumo ezihlakaniphile mayelana namaqanda. Ngale ndlela, singawajabulela ngokuphephile futhi sihlale siphilile.

Igobolondo leqanda eliqhekekile eline-yolk lichitheka kungemuva elimhlophe ngaphansi kokukhanya okunzima. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Imibono Yomhlaba Wonke Ngokusetshenziswa Kwamaqanda

Amaqanda ayingxenye ebalulekile yamasiko amaningi emhlabeni jikelele. E-United States, athandwa kakhulu ekudleni kwasekuseni njenge-omelet. Amazwe afana neMexico neShayina adla amaqanda amaningi nakakhulu, okubonisa ukuthi abaluleke kangakanani ekuphekeni kwawo.

Indlela abantu abadla ngayo amaqanda iyahlukahluka kakhulu. Yakhiwa amasiko endawo, imali, kanye nalokho abantu abathanda ukukudla. Kwezinye izindawo, amaqanda awumthombo wamaprotheni oshibhile nothembekile. Asiza ekuhlangabezaneni nezidingo zokudla okunempilo, ngisho nasezindaweni lapho ukudla kuntuleka khona.

Amaqanda asetshenziswa ngezindlela eziningi ezahlukene emhlabeni jikelele. Aqala emaqandeni abilisiwe alula aye ezitsheni eziyinkimbinkimbi. Ukuqonda indima yamaqanda empilweni nasemasikweni kungasiza ekuthuthukiseni impilo yomphakathi. Ukufundisa ngezinzuzo zamaqanda kungalwa nokungondleki kahle futhi kukhuthaze izindlela zokupheka ezintsha.

Amaqanda Nokuzinza

Amaqanda aya ngokuya ethandwa kakhulu njengokukhetha amaprotheni okusimeme. Anomthelela ophansi kwezemvelo uma kuqhathaniswa neminye imikhiqizo yezilwane. Imikhuba yesimanje yokulima amaqanda isiza ekunciphiseni imfucuza nokusebenzisa izinsiza ngokuhlakanipha.

Ukufuya amaqanda okusimeme kuhlangabezana nesidingo samaprotheni nokudla okulondoloza imvelo. Amapulazi agxile enhlalakahleni yezinkukhu kanye nokwehlisa izingozi zekhabhoni. Lokhu kukhanga abantu abafuna ukusiza iplanethi ngokukhetha kwabo ukudla.

Izinzuzo ezibalulekile zokulima amaqanda okusimeme zifaka:

• Ukukhishwa kwegesi ebamba ukushisa okuphansi
• Amanani okuguqulwa okuphakelayo asebenzayo
• Izindinganiso zenhlalakahle yezilwane ezithuthukisiwe
• Ukufinyelela kumaprotheni anempilo futhi angabizi

Njengoba abantu abaningi bekhetha amaqanda ahlala isikhathi eside, basekela izindlela zokulima ezingcono. Ukukhetha amaqanda ngokuhlakanipha kuzuzisa impilo yethu kanye nemvelo.

Isiphetho

Amaqanda ayisengezo esihle kakhulu kunoma yikuphi ukudla, aletha izinzuzo eziningi zezempilo. Agcwele izakhamzimba, amaprotheni, kanye nezinto ezinhle. Lokhu kuwenza abe yisinqumo esihle kakhulu sokuthuthukisa impilo.

Amaqanda asiza ukugcina inhliziyo yakho iphilile futhi kulula ukuwapheka. Aphinde abe nezimo eziningi. Lokhu kuwenza abe inketho enhle kunoma ubani ofuna ukudla okunempilo.

Uma udla amaqanda, kubalulekile ukucabanga ngamaphuzu awo amahle kanye nanoma yiziphi izinto ezikukhathazayo. Amaqanda ane-cholesterol, kodwa futhi anezinto eziningi ezinhle. Ngokukhetha amaqanda ngokuhlakanipha, ungenza ukudla kwakho kube mnandi futhi kugcwele izakhamzimba.

Amaqanda ayingxenye ebalulekile yendlela yokuphila enempilo. Ungawadla ngezindlela eziningi, njengokuhluzwa noma okubhakiwe. Ukwengeza amaqanda ekudleni kwakho kuyindlela elula yokuthola izakhamzimba ezengeziwe nokuhlala uphilile.

Isithombe sendawo esingaphezulu setafula lokhuni lasemaphandleni eligcwele izitsha eziningi zamaqanda kufaka phakathi amaqanda abekwe eceleni epanini, amaqanda aqhekeziwe, amaqanda eBenedict, isinkwa esithosiwe sika-avocado, amaqanda abilisiwe, kanye ne-frittata yemifino. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

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