Izizathu Ezi-6 Zokuthi Amaqanda Ngukudla Okunempilo Kakhulu KuPlanethi

-Delile

• 1. Amaqanda aphelele aphakathi kokudla okunomsoco kakhulu emhlabeni
• 2. Amaqanda Thuthukisa Iphrofayili Yakho Ye-cholesterol futhi UNGABUQALI Ubungozi Bakho Sezifo Zenhliziyo
• 3. Amaqanda Alayishwe NgeCholine, Umsoco Obalulekile Ebuchosheni
• 4. Amaqanda Aqukethe Amaprotheni Asezingeni Eliphezulu Ne-Perfect Amino Acid Profile
• 5. Amaqanda Alayishwe Nge-Lutein ne-Zeaxanthin, Evikela Amehlo
• 6. Amaqanda eBhulakufesi Angakusiza Ukwehlisa Amafutha Omzimba
• Akuwona Wonke Amaqanda Afanayo
• Okusemqoka

Amaqanda anomsoco kangangokuthi ngokuvamile abizwa ngokuthi "i-multivitamin yemvelo."

Futhi aqukethe ama-antioxidants ayingqayizivele nezakhi ezinamandla zobuchopho abantu abaningi abanakho.

Nazi izizathu ezi-6 zokuthi kungani amaqanda ephakathi kokudla okunempilo kakhulu emhlabeni.

1. Amaqanda aphelele aphakathi kokudla okunomsoco kakhulu emhlabeni

Iqanda elilodwa eliphelele liqukethe uhla olumangalisayo lwezakhamzimba.

Eqinisweni, izakhamzimba lapho zanele ukuguqula iseli elilodwa elikhulelwe libe yinkukhu ephelele yengane.

Amaqanda alayishwa amavithamini, amaminerali, amaprotheni asezingeni eliphakeme, amafutha amahle nezinye izakhi zomzimba ezingaziwa kangako.

Iqanda elilodwa elikhulu liqukethe (1):

• Uvithamini B12 (cobalamin): 9% we-RDA
• Uvithamini B2 (riboflavin): U-15% we-RDA
• Uvithamini A: 6% we-RDA
• Uvithamini B5 (i-pantothenic acid): U-7% we-RDA
• Selenium: 22% we-RDA
• Amaqanda aqukethe nenani elincane cishe lawo wonke amavithamini namaminerali adingwa ngumzimba womuntu, kufaka phakathi i-calcium, i-iron, i-potassium, i-zinc, i-manganese, i-vitamin E, i-folate nokunye okuningi.

Iqanda elikhulu liqukethe ama-calories angama-77, anama-gramu ayi-6 weprotein yekhwalithi, amagremu ama-5 amafutha kanye nokulandelela inani lama-carbohydrate.

Kubaluleke kakhulu ukubona ukuthi cishe zonke izakhi zomzimba ziqukethwe ku-yolk, umhlophe uqukethe amaprotheni kuphela.

Amaqanda aphelele anomsoco omangazayo, aqukethe inani elikhulu kakhulu lezakhamzimba uma kuqhathaniswa nama-calories. Izakhi zomzimba zitholakala ezikhunjini, kuyilapho abelungu iningi labo lingamaprotheni.

2. Amaqanda Thuthukisa Iphrofayili Yakho Ye-cholesterol futhi UNGABUQALI Ubungozi Bakho Sezifo Zenhliziyo

Isizathu esikhulu esenza abantu baxwayiswe ngamaqanda ukuthi alayishwa nge-cholesterol.

Iqanda elilodwa elikhulu liqukethe u-212 mg we-cholesterol, okuqhathaniswa kakhulu nokunye ukudla okuningi.

Kodwa-ke, imithombo yokudla ye-cholesterol inomthelela omncane kumazinga we-cholesterol egazini ().

Isibindi sakho empeleni sikhiqiza i-cholesterol, nsuku zonke. Inani elikhiqizwayo lincike ekutheni udla kangakanani.

Uma uthola i-cholesterol eningi ekudleni, isibindi sakho sikhiqiza kancane. Uma ungadli i-cholesterol, isibindi sakho sikhiqiza okuningi.

Iqiniso ukuthi, ucwaningo oluningi lukhombisa ukuthi amaqanda empeleni ayayithuthukisa iphrofayli ye-cholesterol yakho.

Banyusa i-cholesterol ye-HDL ("enhle") futhi bathambekele ekushintsheni i-cholesterol ye-LDL ("embi") ibe yi-subtype enkulu engahlangene kakhulu nobungozi obukhulayo besifo senhliziyo (,,).

Ucwaningo oluningi luye lwahlola ukuthi ukudla amaqanda kuthinta kanjani ubungozi besifo senhliziyo futhi kwatholakala ukuthi akukho budlelwane phakathi kwalaba bobabili (,, 8).

Ngokuphambene nalokho, amaqanda axhumene nezinzuzo zezempilo.

Ucwaningo oluthile lwathola ukuthi ukudla amaqanda amathathu ngosuku kunciphisa ukumelana ne-insulin, kukhulise i-HDL futhi kwandise usayizi wezinhlayiya ze-LDL kubantu abane-metabolic syndrome ().

Kodwa-ke, ezinye izifundo zikhombisa ingozi eyengeziwe yesifo senhliziyo kubantu abanesifo sikashukela. Lokhu kudinga ukucwaningwa okuqhubekayo noma mhlawumbe akusebenzi ekudleni okunama-carb aphansi, okungathi, ezimweni eziningi, kuguqule uhlobo lwesifo sikashukela sohlobo lwesibili (,,).

Ucwaningo lukhombisa ukuthi amaqanda empeleni enza ngcono iphrofayli ye-cholesterol. Bakhulisa i-cholesterol ye-HDL (enhle) futhi bandise usayizi wezinhlayiya ze-LDL, okufanele kwehlise ubungozi besifo senhliziyo.

3. Amaqanda Alayishwe NgeCholine, Umsoco Obalulekile Ebuchosheni

I-Choline yisakhi esincane esaziwa kancane esivame ukuhlanganiswa namavithamini B-complex.

I-Choline yisakhi esibalulekile empilweni yomuntu futhi iyadingeka ezinqubeni ezahlukahlukene emzimbeni.

Kuyadingeka ukuhlanganisa i-neurotransmitter acetylcholine futhi futhi iyingxenye yolwelwesi lweseli.

Ukudla okuphansi kwe-choline kufakiwe kwizifo zesibindi, isifo senhliziyo nokuphazamiseka kwemizwa ().

Lesi sakhi somzimba singabaluleke kakhulu kwabesifazane abakhulelwe. Ucwaningo lukhombisa ukuthi ukudla okuphansi kwe-choline kungakhuphula ubungozi bokukhubazeka kwe-neural tube futhi kuholele ekwehliseni umsebenzi wokuqonda enganeni ().

Abantu abaningi abatholi i-choline eyanele. Njengesibonelo, isifundo esisodwa kwabesifazane abakhulelwe, baseCanada bathole ukuthi ama-23% kuphela afinyelele ekutholeni okwanele kwe-choline ().

Imithombo engcono kakhulu ye-choline ekudleni yizikhupha zamaqanda nesibindi senkomo. Iqanda elilodwa elikhulu liqukethe i-113 mg ye-choline.

I-Choline yisakhi esibalulekile abantu abambalwa abasithola sanele. Izikhupha zamaqanda zingumthombo omuhle kakhulu we-choline.

4. Amaqanda Aqukethe Amaprotheni Asezingeni Eliphezulu Ne-Perfect Amino Acid Profile

Amaprotheni ayizakhi ezinkulu zomzimba futhi asebenzela izinhloso zombili zesakhiwo nokusebenza.

Ziqukethe ama-amino acid axhunyaniswe ndawonye, ​​afana nobuhlalu entanjeni, abese eligoqwa abunjengobunzima obuyinkimbinkimbi.

Kunama-amino acid angaba ngu-21 umzimba wakho owasebenzisayo ukwakha amaprotheni awo.

Ezisishiyagalolunye zalezi azikwazi ukukhiqizwa ngumzimba futhi kufanele zitholakale ekudleni. Zaziwa njengama-amino acid abalulekile.

Izinga lomthombo wamaprotheni linqunywa amanani alo alinganisiwe ala ma-amino acid abalulekile. Umthombo wamaprotheni oqukethe zonke izilinganiso ezilinganayo ungumthombo osezingeni eliphezulu wamaprotheni.

Amaqanda aphakathi kwemithombo engcono kakhulu yamaprotheni ekudleni. Eqinisweni, inani lebhayoloji (isilinganiso sekhwalithi yamaprotheni) livame ukuhlolwa ngokuqhathanisa namaqanda, anikezwa amaphuzu aphelele we-100 ().

Amaqanda angumthombo omuhle kakhulu wamaprotheni, onawo wonke ama-amino acid abalulekile ngezilinganiso ezifanele.

5. Amaqanda Alayishwe Nge-Lutein ne-Zeaxanthin, Evikela Amehlo

Kukhona ama-antioxidants amabili emaqandeni angaba nemiphumela enamandla yokuvikela emehlweni.

Zibizwa ngokuthi i-lutein ne-zeaxanthin, zombili ezitholakala ku-isikhuphasha.

I-Lutein ne-zeaxanthin zivame ukuqoqana ku-retina, ingxenye yezinzwa yeso, lapho zivikela khona amehlo elangeni eliyingozi ().

Lawa ma-antioxidants anciphisa kakhulu ubungozi bokuwohloka kwe-macular kanye ne-cataract, okungenye yezimbangela eziphambili zokukhubazeka kombono nokungaboni kubantu asebekhulile (,,).

Kokunye ukuhlola, ukudla izikhupha zamaqanda eziyi-1.3 ngosuku amasonto ayi-4.5 kwenyusa amazinga egazi e-zeaxanthin ngo-114-142% ne-lutein ngo-28-50% ().

Amaqanda aphezulu kakhulu kuma-antioxidants lutein ne-zeaxanthin, anganciphisa kakhulu ingozi yokwehla kwe-macular kanye ne-cataract.

6. Amaqanda eBhulakufesi Angakusiza Ukwehlisa Amafutha Omzimba

Amaqanda aqukethe inani elincane kuphela lama-carbohydrate, kepha amaprotheni amaningi namafutha.

Bathola amaphuzu aphezulu kakhulu esikalini esibizwa ngokuthi i-satiety index, okuyisilinganiso sokuthi ukudla kungakanani okufaka isandla ekusizeni (8).

Ngalesi sizathu, akumangazi ukubona izifundo ezibonisa ukuthi ukudla amaqanda ngesidlo sasekuseni kungaholela ekulahlekelweni amafutha.

Kwesinye isifundo, abesifazane abangama-30 abakhuluphele ngokweqile noma abakhuluphele badle ibhulakufesi lamaqanda noma lama-bagel. Womabili la mabhulakufesi ayenamakholori alinganayo.

Abesifazane abaseqenjini lamaqanda bazizwe begcwele kakhulu futhi badla amakhalori ambalwa usuku lonke nangamahora angama-36 alandelayo ().

Kwesinye isifundo esiqhubeke amasonto ayi-8, ukudla amaqanda ngesidlo sasekuseni kuholele ekwehlisweni kwesisindo okukhulu uma kuqhathaniswa nenani elifanayo lamakhalori avela kuma-bagels. Iqembu lamaqanda ():

• Kulahlekelwe isisindo somzimba esingu-65% ngaphezulu.
• Kulahlekelwe amafutha omzimba angama-16% ngaphezulu.
• Unokwehliswa okukhulu kwe-61% ku-BMI.
• Kube nokuncipha okukhulu okungu-34% kokuzungezwa okhalweni (umaka omuhle wamafutha esiswini ayingozi).

Amaqanda asutha kakhulu. Ngenxa yalokho, ukudla amaqanda ngesidlo sasekuseni kunganciphisa ukungena kwekhalori ngokuhamba kosuku futhi kukhuthaze ukulahleka kwamafutha.

Akuwona Wonke Amaqanda Afanayo

Kubalulekile ukukhumbula ukuthi akuwona wonke amaqanda enziwe alinganayo.

Izikhukhukazi zivame ukukhuliswa emafektri, zifakwe ekhejini futhi zondliwe okususelwa okusanhlamvu okuguqula ukwakheka kokugcina kwezakhi zamaqanda azo. Kungcono ukuthenga amaqanda omega-3 acebile noma ondliwe, okunomsoco futhi okunempilo.

Kodwa-ke, amaqanda esuphamakethe ajwayelekile aseyinketho enhle uma ungakwazi ukukhokhela noma ukufinyelela amanye.

Okuqukethwe kwezakhi zamaqanda kuncike kakhulu ekutheni izikhukhukazi zondliwe kanjani. Amaqanda e-Omega-3 acebile noma ondliwe avame ukuba nesicebi kwizakhamzimba ezinempilo.

Okusemqoka

Amaqanda aphakathi kokudla okunomsoco kakhulu ongakuthola, okunikeza cishe wonke amavithamini namaminerali owadingayo.

Ukwenza izinto phezulu, amaqanda ashibhile, anambitha amangalisayo futhi ahamba cishe nanoma yikuphi ukudla.

Ngempela kungukudla okuphezulu okwehlukile.