Amaqiniso Okudla Okunzima Okubilisiwe Kweqanda: Amakholori, Amaprotheni nokuningi

-Delile

• Amaqiniso Wezondlo
• Umthombo Omuhle Wamaphrotheni Asezingeni Eliphezulu
• Iphezulu ku-Cholesterol kepha Ungandisi Ingozi Yesifo Senhliziyo
• Thuthukisa Ubuchopho Nempilo Yamehlo
• Choline
• Lutein futhi Zeaxanthin
• Kubiliswe Kanzima vs Okuthosiwe
• Okusemqoka

Amaqanda ayindawo yamandla yamaprotheni nezakhi.

Zingangezwa ezitsheni eziningi futhi zilungiswe ngezindlela eziningi.

Enye indlela yokujabulela amaqanda ukuwabilisa kanzima. Amaqanda abiliswe kanzima enza okokufaka isaladi okuhle futhi angadliwa wedwa ngokufafaza usawoti nopelepele.

Nakhu konke odinga ukukwazi ngamaqanda abilisiwe.

Amaqiniso Wezondlo

Amaqanda abiliswe kanzima alayishwa izakhamzimba, amaprotheni namafutha anempilo. Iqanda elilodwa elikhulu elibilisiwe (50 amagremu) linikeza (1):

• Amakholori: 77
• AmaCarbs: 0.6 amagremu
• Inani lamafutha: 5.3 amagremu
• Amafutha agcwalisiwe: 1.6 amagremu
• Amafutha we-Monounsaturated: 2.0 amagremu
• Cholesterol: 212 mg
• Amaprotheni: 6.3 amagremu
• Uvithamini A: I-6% Yesibonelelo Esinconyiwe Sezokudla (RDA)
• Uvithamini B2 (riboflavin): U-15% we-RDA
• Uvithamini B12 (cobalamin): 9% we-RDA
• Uvithamini B5 (i-pantothenic acid): U-7% we-RDA
• I-Phosphorus: I-86 mg, noma i-9% ye-RDA
• Selenium: 15.4 mcg, noma ama-22% we-RDA

Kuwo wonke amaqanda omsoco okufanele anikele ngawo, angukudla okunekhalori eliphansi impela. Amaqanda abilisiwe ahlinzeka ngama-calories angama-77 kuphela, ama-gramu ama-5 amafutha kanye nenani elincane kakhulu lama-carbs.

Futhi zingumthombo omuhle kakhulu wamaprotheni anciphile, cishe ngama-gramu ayi-6 ngeqanda ngalinye.

Ngaphezu kwalokho, amaqanda apakisha uhla oluphelele lwama-amino acid, okusho ukuthi angumthombo ophelele wamaprotheni.

Amaqanda abilisiwe abuye anikeze izakhamzimba ezahlukahlukene ezibalulekile, ezifaka uvithamini D, zinc, calcium kanye nawo wonke amavithamini B. Bangumthombo omuhle kakhulu we-riboflavin (uvithamini B2) novithamini B12.

Izakhi eziningi zamaqanda zihlala ngokukhethekile ku-isikhuphasha, kanti umhlophe weqanda uqukethe ngokuyinhloko amaprotheni ().

Amaqanda abiliswe kanzima anama-calories amancane futhi acebile ngamavithamini amaningi, amaminerali kanye nezakhi zomzimba ezibalulekile. Ngenkathi isikhupha sinikeza izakhi zomzimba, amafutha kanye namaprotheni, okumhlophe cishe kungamaprotheni kuphela.

Umthombo Omuhle Wamaphrotheni Asezingeni Eliphezulu

Amaprotheni abalulekile ezingxenyeni eziningi zempilo yakho, kufaka phakathi ukwakha imisipha namathambo nokukhiqiza ama-hormone nama-enzyme ().

Amaqanda ahlinzeka cishe ngama-gramu ayi-6 wamaprotheni aphezulu. Eqinisweni, amaqanda angomunye wemithombo engcono kakhulu yamaprotheni ongawadla (1).

Lokhu kungenxa yephrofayili yabo ephelele - amaqanda aqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile (,).

Okunye okungaqondakali kahle ukuthi amaprotheni atholakala kuphela kumhlophe weqanda.

Kodwa-ke, cishe uhhafu wamaprotheni wokuqukethwe kweqanda uvela ku-yolk (5,).

Ngakho-ke, kungcono ukujabulela lonke iqanda - isikhuphasha nakho konke - ukuzuza kumaprotheni kanye nezakhi amaqanda okufanele anikele.

Amaqanda angumthombo omuhle kakhulu wamaprotheni. Ziqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, futhi zombili ezimhlophe nesikhupha ziqukethe lesi sakhi somzimba esibalulekile.

Iphezulu ku-Cholesterol kepha Ungandisi Ingozi Yesifo Senhliziyo

Eminyakeni edlule, amaqanda athole idumela elibi ngenxa yokuqukethwe kwawo kwe-cholesterol ephezulu.

Kuyiqiniso ukuthi amaqanda agcwele i-cholesterol. Iqanda elilodwa elikhulu elibilisiwe lihlinzeka ngama-212 mg we-cholesterol, okuyi-71% ye-RDA (1).

Kodwa-ke, ucwaningo lwakamuva lukhombisa ukuthi i-cholesterol edliwayo inomthelela omncane kakhulu kwi-cholesterol egazini (,).

Kubantu abaningi, i-cholesterol yokudla ayihlotshaniswa nengozi yesifo senhliziyo futhi ayinyusi inani eliphelele le-cholesterol noma amazinga we-LDL cholesterol "amabi" (,).

Eqinisweni, ukusetshenziswa kwamaqanda kungathuthukisa "okuhle" i-HDL cholesterol (,,).

Ngokwengeziwe, izifundo ezimbili kubantu abadala abangaphezu kuka-100,000 abaphilile zithole ukuthi ukudla iqanda elilodwa ngosuku bekungaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo ().

Kodwa-ke, abantu abanesifo sikashukela kufanele baqaphele lapho bedla amaqanda, njengoba olunye ucwaningo lukhombisa ukuthi ukudla amaqanda ayi-7 ngesonto kungakhuphula ubungozi besifo senhliziyo ().

Ekugcineni, kudingeka olunye ucwaningo kusixhumanisi esiphakathi kokusetshenziswa kwamaqanda nobungozi besifo senhliziyo kubantu abanesifo sikashukela.

Yize amaqanda abiliswe kanzima ene-cholesterol ephezulu, ucwaningo lukhombisa ukuthi i-cholesterol edliwayo ayithinti kabi i-cholesterol egazini kubantu abaningi. Eqinisweni, kuye kwatholakala amaqanda enza ngcono amaphrofayili e-cholesterol ngokwandisa i-cholesterol "enhle" ye-HDL.

Thuthukisa Ubuchopho Nempilo Yamehlo

Amaqanda ahlinzeka ngezakhi ezibalulekile ezibalulekile kanye nama-antioxidants asekela impilo yobuchopho neyamehlo.

Choline

I-Choline yisakhi esibalulekile sezinqubo eziningi ezibucayi emzimbeni wakho.

Umzimba wakho uzikhiqiza wodwa i-choline, kepha hhayi ngobuningi. Ngakho-ke, kufanele uthole i-choline ekudleni kwakho ukuze ugweme ukushoda (14).

Noma kunjalo, iningi labantu baseMelika alidli ngokwanele (,).

I-Choline ibalulekile ekugcineni uhlelo lwezinzwa olunempilo, njengoba lusiza ukukhiqiza i-acetylcholine, i-neurotransmitter ebandakanyeka kwimemori nasekufundeni ().

I-Choline ibalulekile kuyo yonke impilo yakho. Kukhuthaza ukukhula kwengqondo yomntwana nokukhula kwememori, kanye nokusebenza kwengqondo kubantu abadala asebekhulile (,).

Kubalulekile futhi kwabesifazane abakhulelwe, njengoba amazinga e-choline anele anganciphisa ubungozi bokukhubazeka kwamathambo e-neural kumbungu ().

I-Choline itholakala ku-isikhuphasha - iqanda elilodwa, elikhulu, elibilisiwe liqukethe i-147 mg ye-choline, eyi-27% yenani lansuku zonke. Eqinisweni, amaqanda angumthombo ogxile kakhulu we-choline ekudleni kwaseMelika (14,).

Lutein futhi Zeaxanthin

I-Lutein ne-zeaxanthin ngama-antioxidants amabili aziwa kakhulu ngendima yawo kwezempilo yamehlo.

Balwa nama-radicals mahhala ayingozi, abangelwa i-oxygen anganqwabelana emehlweni akho (,).

I-Lutein ne-zeaxanthin kukhonjisiwe ukuthi kubambezela ukwakheka kwe-cataract futhi kuvikeleke ekuqothulweni kwe-macular degeneration (AMD) (,).

Zingavikela ngisho namehlo akho ekukhanyeni okuluhlaza okwesibhakabhaka okuyingozi (,).

Izikhupha zamaqanda ziwumthombo omuhle kakhulu walezi zinhlobo ezimbili ze-carotenoids.

Ngaphezu kwalokho, ngenxa yephrofayili ye-yolk, umzimba wakho ubonakala umunca kahle kakhulu i-lutein ne-zeaxanthin (,).

Izikhupha zamaqanda zingumthombo omuhle kakhulu we-choline, obalulekile empilweni nasengqondweni yobuchopho. Bacebile futhi nge-lutein ne-zeaxanthin, ama-antioxidants akhuthaza impilo yamehlo.

Kubiliswe Kanzima vs Okuthosiwe

Amaqanda abiliswe kanzima enziwa ngokubeka amaqanda angashiswanga epanini eligcwaliswe ngamanzi abandayo, bese ebilisa kuze kube yilapho isikhupha siqina. Ziphekwe ngaphandle kwebhotela noma u-oyela owengeziwe.

Ngakolunye uhlangothi, amaqanda athosiwe adinga ibhotela elengeziwe noma uwoyela, onikela ngama-calories amaningi namafutha.

Isibonelo, iqanda elilodwa elikhulu elibilisiwe linama-calories angama-77 no-5.3 gram wamafutha, uma kuqhathaniswa nama-calories angama-90 kanye nama-gramu ayi-7 amafutha eqandeni elilodwa elikhulu elithosiwe (1, 28).

Ngaphandle kokuqukethwe okunamafutha nekhalori, amaqanda abilisiwe futhi athosiwe anamaphrofayli afanayo wevithamini namaminerali. Azihlukani ngenani lamaprotheni nezakhi zawo.

Ngenkathi amaqanda abiliswe kanzima elungiswa ngaphandle kwezinye izithako, amaqanda othosiwe adinga ibhotela elengeziwe noma uwoyela - okwenza abe phezulu kuma-calories. Kodwa-ke, amaqanda athosiwe futhi abilisiwe afana kakhulu ngokombono we-micronutrient.

Okusemqoka

Amaqanda abiliswe kanzima ayikhalori eliphansi, ukudla okuminyene okunomsoco.

Ziwumthombo omuhle kakhulu wamaprotheni asezingeni eliphezulu futhi acebile ngamavithamini B, i-zinc, i-calcium nezinye izakhi ezibalulekile nama-antioxidants afana ne-choline, i-lutein ne-zeaxanthin.

Yize ephezulu ku-cholesterol, amaqanda avele engakhuphuli ubungozi besifo senhliziyo kubantu abaningi.

Amaqanda abiliswe kanzima alungiswa ngaphandle kukawoyela noma ibhotela elengeziwe, ngakho-ke angaphansi kwama-calories namafutha kunamaqanda athosiwe.

Kungaba nje kwesinye sezengezo esilula futhi esinomsoco ekudleni kwakho.