Yini indlela ecebile kunazo zonke yokupheka nokudla amaqanda?

-Delile

• Ukubuyekezwa kwezindlela ezahlukene zokupheka
• Kubilisiwe
• Kucwiliswe
• Ethosiwe
• Kubhakiwe
• Ihlikihlike
• Omelet
• Kwenziwe microwaved
• Ukupheka kwenza ezinye izakhamzimba zigayeke kakhudlwana
• Ukupheka okushisa okuphezulu kungalimaza ezinye izakhamzimba
• Ukupheka okushisa okuphezulu kuhlanganisa i-cholesterol emaqandeni
• Amathiphu ama-5 okupheka amaqanda amahle aphilile
• 1. Khetha indlela yokupheka enekhalori eliphansi
• 2. Bahlanganise nemifino
• 3. Zithose emafutheni azinzile emazingeni okushisa aphezulu
• 4. Khetha amaqanda anomsoco kakhulu ongawakhokhela
• 5. Ungabapheki ngokweqile
• Okubalulekile
• Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke

Amaqanda angukudla okushibhile kodwa okunomsoco.

Ziqukethe ama-calories ambalwa, kepha zigcwele:

• amaprotheni
• amavithamini
• amaminerali
• amafutha enempilo
• izakhi zokulandelela ezahlukahlukene

Lokho kusho, indlela olungiselela ngayo amaqanda akho ingathinta iphrofayili yabo yezakhi.

Lo mbhalo ubheka izindlela ezinempilo zokupheka nokudla amaqanda.

Ukubuyekezwa kwezindlela ezahlukene zokupheka

Amaqanda amnandi futhi enza izinto ezihlukahlukene kakhulu.

Zingaphekwa ngezindlela eziningi ezahlukahlukene futhi kulula ukuzihlanganisa nokunye ukudla okunempilo, njengemifino.

Ukupheka nakho kubulala noma yimaphi amabhaktheriya ayingozi, okwenza kuphephe ukudliwa.

Nakhu ukuwohloka kwezindlela zokupheka ezithandwa kakhulu:

Kubilisiwe

Amaqanda abiliswe kanzima aphekwe kumagobolondo awo ebhodweni lamanzi abilayo imizuzu engu-6-10, kuya ngokuthi ufuna isikhuphasha siphekwe kahle kangakanani.

Uma uwapheka isikhathi eside, i-yolk izoqina.

Kucwiliswe

Amaqanda abanjisiwe aphekwa emanzini apholile kancane.

Ziqhekezwe embizeni yamanzi abilayo phakathi kuka-160-180 ° F (71-82 ° C) bese kuphekwa imizuzu engu-2,5-3.

Ethosiwe

Amaqanda athosiwe aqhekezwa epanini elishisayo eliqukethe ungqimba oluncane lwamafutha okupheka.

Ungabaphekela “ilanga libalele phezulu,” okusho ukuthi iqanda lithosiwe ngakolunye uhlangothi, noma “kulula,” okusho ukuthi iqanda lithosiwe nhlangothi zombili.

Kubhakiwe

Amaqanda abhakwe aphekwa kuhhavini oshisayo esitsheni esinezicaba kuze kube yilapho iqanda selimisiwe.

Ihlikihlike

Amaqanda aqotshiwe ashaywa esitsheni, athelwe epanini elishisayo, anyakaziswe ngomlilo omncane aze asethe.

Omelet

Ukwenza i-omelet, amaqanda ayashaywa, athelwe epanini elishisayo, bese ephekwa kancane emlilweni omncane aze aqine.

Ngokungafani namaqanda aqhekeziwe, i-omelet ayinyakaziswa uma isepanini.

Kwenziwe microwaved

Ama-microwaves angasetshenziselwa ukupheka amaqanda ngezindlela eziningi ezahlukene. Kuthatha isikhathi esincane kakhulu ukupheka amaqanda ngemicrowave kunokwenza esitofu.

Kodwa-ke, imvamisa akuwona umqondo omuhle kumaqanda ama-microwave asengaphakathi kwamagobolondo awo. Lokhu kungenxa yokuthi ingcindezi ingashesha ukwakheka ngaphakathi kubo, futhi ingaqhuma (,).

Amaqanda angaphekwa ngezindlela eziningi ezahlukahlukene, kufaka phakathi ukubilisa, ukuzingela ngokungemthetho, ukuthosa, ukubhaka kanye nokukhuhla.

Ukupheka kwenza ezinye izakhamzimba zigayeke kakhudlwana

Ukupheka amaqanda kuwenza aphephe ukudliwa, futhi kwenza nokuthi ezinye izakhamzimba zawo kube lula ukugaya.

Isibonelo esisodwa salokhu yiprotheni emaqandeni.

Ucwaningo lukhombisile ukuthi luyagayeka ngokwengeziwe lapho lushisa ().

Empeleni, olunye ucwaningo luthole ukuthi umzimba womuntu ungasebenzisa amaprotheni angama-91% kumaqanda aphekiwe, uma kuqhathaniswa nama-51% kuphela kumaqanda aluhlaza ().

Lokhu kuguqulwa kokugayeka komzimba kucatshangwa ukuthi kwenzeka ngoba ukushisa kubangela ushintsho olwenzeka kumaprotheni amaqanda.

Emaqanda aluhlaza, izinhlanganisela ezinkulu zamaprotheni zihlukene zodwa futhi zigobile ngezakhiwo eziyinkimbinkimbi, ezisontekile.

Lapho amaprotheni ephekwa, ukushisa kunqamula izibopho ezibuthakathaka eziwabambe kahle.

Amaprotheni bese akha izibopho ezintsha namanye amaprotheni abazungezile. Lezi zibopho ezintsha eqandeni eliphekiwe zilula emzimbeni wakho ukugaya.

Ungabona lezi zinguquko zenzeka njengoba iqanda elimhlophe ne-yolk lishintsha lisuka ku-gel elijiyile liya erabha futhi liqinile.

Amaprotheni akumaqanda aluhlaza angaphazamisa nokutholakala kwe-micronutrient biotin.

Amaqanda angumthombo omuhle we-biotin, okuyisakhi somzimba esibalulekile esisetshenziswa emafutheni naseshukela emzimbeni. Yaziwa nangokuthi i-vitamin B7, noma i-vitamin H.

Kumaqanda aluhlaza, iprotheni kumaqanda abamhlophe abizwa nge-avidin ibophezela ku-biotin, okwenza ingatholakali ukuthi umzimba wakho uyisebenzise.

Kodwa-ke, lapho amaqanda ephekiwe, ukushisa kubangela ushintsho lwesakhiwo ku-avidin, kwenze kungasebenzi kahle ekubopheni i-biotin. Lokhu kwenza i-biotin ibe lula ukumunca ().

Ngezansi: Ukupheka amaqanda kwenza amaprotheni akuyo agayeke kalula. Kuyasiza futhi ukwenza i-vitamin biotin itholakalele ukusetshenziswa komzimba wakho.

Ukupheka okushisa okuphezulu kungalimaza ezinye izakhamzimba

Yize ukupheka amaqanda kwenza ezinye izakhamzimba zigayeke kalula, kungalimaza amanye.

Lokhu akuyona into engavamile. Ukupheka ukudla okuningi kuzoholela ekwehliseni izakhi ezithile zomzimba, ikakhulukazi uma kuphekwe emazingeni okushisa aphezulu isikhathi eside.

Ucwaningo luye lwahlola lesi simo emaqandeni.

Ucwaningo oluthile lwathola ukuthi amaqanda okupheka anciphisa okuqukethwe kwawo uvithamini A cishe nge-17-20% ().

Ukupheka nakho kunganciphisa kakhulu inani lama-antioxidants emaqandeni (,,).

Ucwaningo oluthile lwathola ukuthi izindlela ezijwayelekile zokupheka, kufaka phakathi amaqanda ama-microwave, abilayo, nokuthosa, kwehlisa inani lama-antioxidants athile ngo-6-18% ().

Sekukonke, izikhathi zokupheka ezimfushane (ngisho nasemazingeni okushisa aphezulu) zikhonjisiwe ukugcina izakhamzimba eziningi.

Ucwaningo lukhombisile ukuthi uma amaqanda ebhakwa imizuzu engama-40, angalahlekelwa kuze kufike ku-61% we-vitamin D wawo, uma kuqhathaniswa no-18% uma ethosiwe noma ebilisiwe isikhathi esifushane ().

Kodwa-ke, noma ukupheka amaqanda kuzinciphisa lezi zakhi zomzimba, amaqanda asewumthombo ocebile kakhulu wamavithamini nama-antioxidants ().

Ukupheka amaqanda kunganciphisa okuqukethwe kwawo amavithamini kanye ne-antioxidant. Kodwa-ke, zisenezakhamzimba eziningi kakhulu.

Ukupheka okushisa okuphezulu kuhlanganisa i-cholesterol emaqandeni

Izikhupha zamaqanda zine-cholesterol eningi.

Eqinisweni, iqanda elilodwa elikhulu liqukethe cishe i-212 mg ye-cholesterol, okuyi-71% yokudla okunconywe phambilini kwe-300 mg ngosuku (12).

Manje awukho umkhawulo ophezulu onconywayo ekudleni kwansuku zonke kwe-cholesterol e-United States.

Kodwa-ke, lapho amaqanda ephekwe emazingeni okushisa aphezulu, i-cholesterol ekuwo ingaxutywa futhi ikhiqize izinhlanganisela ezaziwa ngokuthi i-oxysterols (,).

Lokhu kuyabakhathaza abanye abantu, njengoba i-cholesterol ene-oxidized kanye ne-oxysterols egazini kuye kwaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo (,).

Ukudla okuqukethe i-cholesterol ene-oxidized kanye ne-oxysterols kucatshangwa ukuthi kunikela emazingeni egazi alezi zinhlanganisela ().

Imithombo yokudla eyinhloko ye-cholesterol ene-oxidized ingaba ukudla okuthosiwe okuthengiswayo, njengenkukhu ethosiwe, inhlanzi namafrimu aseFrance ().

Kuyafaneleka futhi ukuthi i-cholesterol efakwe emzimbeni emzimbeni kucatshangwa ukuthi iyingozi kakhulu kune-cholesterol ene-oxidized oyidlayo ().

Okubaluleke kakhulu, izifundo azibonisanga ukuxhumana phakathi kokudla amaqanda kanye nengozi eyengeziwe yesifo senhliziyo kubantu abaphilile (,,,,,).

Ukupheka okushisa okuphezulu kungafaka i-cholesterol emaqandisini. Kodwa-ke, ukudla amaqanda akuhlanganisiwe nengozi eyengeziwe yesifo senhliziyo kubantu abaphilile.

Amathiphu ama-5 okupheka amaqanda amahle aphilile

Amaqanda anomsoco, kepha ungenza amaqanda akho abe nempilo enhle.

Nawa amathiphu amahlanu okupheka amaqanda amahle aphilile:

1. Khetha indlela yokupheka enekhalori eliphansi

Uma uzama ukunciphisa ama-calories, khetha amaqanda aboshiwe noma abilisiwe.

Lezi zindlela zokupheka azifaki amanye ama-calories amaningi, ngakho-ke ukudla kuzoba ngama-calories aphansi kunamaqanda othosiwe noma aqhekekile noma i-omelet.

2. Bahlanganise nemifino

Amaqanda ahamba kahle impela nemifino.

Lokhu kusho ukuthi ukudla amaqanda kuyithuba elihle lokukhulisa imifino yakho futhi ungeze i-fiber eyengeziwe namavithamini esidlweni sakho.

Eminye imibono elula ifaka ukufaka imifino oyikhethayo kuma-omelet noma amaqanda aqhekekile, njengakule recipe.

Noma mane upheke amaqanda nganoma iyiphi indlela oyifunayo futhi ube nemifino eceleni.

3. Zithose emafutheni azinzile emazingeni okushisa aphezulu

Amafutha amahle kakhulu okupheka ekushiseni okuphezulu, njengalapho i-pan-frying, yilawo ahlala ezinzile emazingeni okushisa aphezulu futhi angahlanganisi kalula ukuze akhe ama-radicals wamahhala ayingozi.

Izibonelo zokukhetha okuhle zifaka u-avocado oil kanye ne-sunflower oil. Uma usebenzisa uwoyela we-olive ongakafiki noma owoyela kakhukhunathi, kungcono ukupheka emazingeni okushisa angaphansi kuka-410 ° F (210 ° C) no-350 ° F (177 ° C), ngokulandelana.

4. Khetha amaqanda anomsoco kakhulu ongawakhokhela

Izici eziningana, kufaka phakathi indlela yokulima kanye nokudla kwenkukhu, kungathinta ikhwalithi yokudla okunempilo kwamaqanda ().

Ngokuvamile, amaqanda aphakanyiswe emadlelweni nama-organic acatshangwa ukuthi aphakeme ngokudla okunomsoco kunamaqanda asekheji futhi akhiqizwa ngokujwayelekile.

Lo mbhalo ucacisa kabanzi ngomehluko wokudla okunempilo phakathi kwamaqanda akhiqizwa izindlela ezahlukahlukene.

5. Ungabapheki ngokweqile

Uma upheka amaqanda akho isikhathi eside futhi ushisa ngokwengeziwe, ungalahlekelwa izakhamzimba ezingaphezulu.

Ukusebenzisa ukushisa okuphezulu isikhathi eside kungakhuphula inani le-cholesterol ene-oxidized equkethe, okuyiqiniso ikakhulukazi nge-pan-frying.

Ukuze wenze amaqanda akho abe nempilo ngangokunokwenzeka, khetha indlela yokupheka enama-khalori aphansi, uwahlanganise nemifino, uwafake emafutheni azinzile okushisa, futhi ungawaphuzi ngokweqile.

Okubalulekile

Kukonke, izindlela zokupheka ezifushane nezishisa kancane zidala uketshezi oluncane lwe-cholesterol futhi zisiza ekugcineni izakhi eziningi zeqanda.

Ngalesi sizathu, amaqanda agxishiwe futhi abilisiwe (kungaba anzima noma athambile) angaba nokudla okunempilo kakhulu. Lezi zindlela zokupheka futhi azifaki noma yimaphi ama-calories angenasidingo.

Konke okushiwoyo, ukudla amaqanda ngokuvamile kunempilo enhle, noma ngabe uwapheka ngayiphi indlela.

Ngakho-ke ungahle ufune ukuwapheka futhi ukuwadle ngendlela othokozela ngayo kakhulu hhayi ukukhathazeka ngemininingwane emincane.

Okuningi ngamaqanda:

• Izinzuzo ezi-10 eziphezulu zezempilo zokudla amaqanda
• Amaqanda neCholesterol - Mangaki Amaqanda Ongawadla Ngokuphepha?
• Kungani Amaqanda Engukudla Kokulahlekelwa Isisindo Kokubulala
• Ingabe amaqanda aphelele namaqanda amaqanda akulungele wena, noma muhle?

Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke