Ukudla Okumhlophe Kwamaqanda: Kuphakeme Amaprotheni, Kuphansi Kokunye Konke

-Delile

• Amaqiniso Okudla Okunomsoco Amaqanda Amhlophe Namaqanda Aphelele
• Ephansi kumaKhalori kepha aphezulu kumaProtheni
• Amafutha Amancane Futhi Akhululekile Ne-cholesterol
• Izingozi Ezingaba Khona
• Ukungezwani komzimba
• I-Salmonella Ubuthi Bokudla
• Ukwehliswa kwe-Biotin ukuncishisiwe
• Amaqanda ama-Whites vs Amaqanda Aphelele: Yikuphi Okufanele Ukudla?
• Okusemqoka

Amaqanda alayishwa izakhi zomsoco ezahlukahlukene.

Kodwa-ke, inani lokondleka leqanda lingahluka kakhulu, kuya ngokuthi udla lonke iqanda noma amhlophe qanda kuphela.

Lo mbhalo ubheka ngokuningiliziwe iphrofayli yokudla okunomsoco kwamaqanda abamhlophe bese uhlola ukuthi ngabe ukukhetha okunempilo kunamaqanda aphelele.

Amaqiniso Okudla Okunomsoco Amaqanda Amhlophe Namaqanda Aphelele

Amaqanda amhlophe awuketshezi olucacile, oluwugqinsi oluzungeze isikhupha esiphuzi esikhanyayo seqanda.

Eqanda elikhulelisiwe, zisebenza njengongqimba oluvikelayo ukuvikela inkukhu ekhulayo kumagciwane ayingozi. Zibuye zinikeze izakhamzimba ezithile ekukhuleni kwayo.

Amaqanda amhlophe akhiwe cishe ngamaphesenti angama-90 wamanzi namaprotheni ayi-10%.

Ngakho-ke uma ususa isikhuphasha bese ukhetha iqanda elimhlophe kuphela, inani lokudla okunempilo kweqanda lakho lishintsha kakhulu.

Ishadi elingezansi likhombisa umehluko wezokudla phakathi kweqanda elimhlophe leqanda elikhulu neqanda eliphelele ():

Njengoba ukwazi ukubona, iqanda elimhlophe liqukethe ama-calories ambalwa kanye nama-micronutrients, kanye namaprotheni amancane namafutha, kuneqanda lonke.

Iqanda elimhlophe liqukethe amakhalori ambalwa kuneqanda lonke. Kubuye kube namaprotheni amancane, i-cholesterol, amafutha, amavithamini namaminerali.

Ephansi kumaKhalori kepha aphezulu kumaProtheni

Amaqanda amhlophe anamaprotheni amaningi kodwa anama-calories amancane. Eqinisweni, bapakisha cishe ama-67% awo wonke amaprotheni atholakala kumaqanda ().

Le phrotheni inekhwalithi ephezulu futhi iphelele, okusho ukuthi iqukethe wonke ama-amino acid ayisishiyagalolunye kumanani umzimba wakho okudingeka usebenze ngawo ngokusemandleni (2).

Ngenxa yokuqukethwe kwawo kwamaprotheni amaningi, ukudla amaqanda amhlophe kungaba nezinzuzo ezithile zezempilo. Amaprotheni angasiza ekunciphiseni isifiso sakho sokudla, ngakho-ke ukudla amaqanda abamhlophe kungakwenza uzizwe ugcwele isikhathi eside (,).

Ukuthola amaprotheni anele nakho kubalulekile ukugcina nokwakha imisipha - ikakhulukazi uma uzama ukunciphisa isisindo (,).

Njengoba kunikezwe ukuthi amaqanda aphelele akunikeza amaprotheni athe xaxa ngamakholori athe xaxa, amaqanda amhlophe angaba inketho ekhangayo kubantu abazama ukwehlisa isisindo.

Amaqanda amhlophe avela eqandeni elikhulu ahlinzeka ngamagremu ama-4 wamaprotheni nama-calories ayi-17 kuphela. Lokhu kungabenza bakhethe ukudla okuhle kubantu abazama ukunciphisa umzimba.

Amafutha Amancane Futhi Akhululekile Ne-cholesterol

Esikhathini esedlule, amaqanda bekungukudla okuyimpikiswano ngenxa yokuqukethwe kwawo okunamafutha amaningi kanye ne-cholesterol ().

Kodwa-ke, yonke i-cholesterol namafutha akumaqanda atholakala ku-isikhupha samaqanda. Ngakolunye uhlangothi, abamhlophe bamaqanda, cishe bangamaprotheni amsulwa futhi awanawo amafutha noma i-cholesterol.

Okweminyaka, lokhu bekusho ukuthi ukudla amaqanda abamhlophe kwakubhekwa njengokunempilo kunokudla amaqanda aphelele ().

Kepha ucwaningo manje selukhombisile ukuthi kubantu abaningi, i-cholesterol emaqandeni akuyona inkinga (,).

Noma kunjalo, ngenani elincane labantu - elibizwa nge- "hyper-responders" - ukudla i-cholesterol kuzokhuphula amazinga egazi kancane ().

Abaphenduli be-Hyper banezakhi zofuzo ezibabeka engcupheni ye-cholesterol ephezulu, efana nohlobo lwe-ApoE4. Kulaba bantu noma abantu abane-cholesterol ephezulu, amaqanda amhlophe angaba ukukhetha okungcono (,,).

Ngokwengeziwe, uma unikezwa ukuthi amaqanda amhlophe aqukethe cishe awekho amafutha, aphansi kakhulu ngama-calories kunamaqanda aphelele.

Lokhu kungabenza babe yisinqumo esihle kubantu abazama ukunciphisa ukudla kwabo kwekhalori futhi banciphise isisindo.

Amaqanda amhlophe anezinga eliphansi le-cholesterol namafutha. Lokhu kubenza bakhethe kahle abantu abadinga ukunciphisa ukudla kwabo kwe-cholesterol, kanye nalabo abazama ukunciphisa umzimba.

Izingozi Ezingaba Khona

Amaqanda amhlophe imvamisa ukukhetha ukudla okuphephile. Kodwa-ke, banezingozi ezithile.

Ukungezwani komzimba

Yize abamhlophe bamaqanda bephephile kubantu abaningi, ukungezwani kwamaqanda kungenzeka.

Ukungezwani komzimba namaqanda okuningi kutholwa yizingane, ezivame ukudlula kulesi simo lapho zifinyelela eminyakeni emihlanu ().

Ukungezwani komzimba neqanda kubangelwa amasosha akho omzimba ukukhomba ngokungalungile amanye amaprotheni akumaqanda njengokuyingozi ().

Izimpawu ezimnene zingabandakanya ukuqubuka, isifuba, ukuvuvukala, ikhala eligobayo, namehlo alumayo, anamanzi. Abantu futhi bangathola ukucindezeleka kokugaya ukudla, isicanucanu nokuhlanza.

Yize kungavamile, amaqanda angadala ukusabela okweqile okwaziwa njenge-anaphylactic shock.

Lokhu kudala izimpawu eziningana, kufaka phakathi ukwehla kwengcindezi yegazi nokuvuvukala okukhulu emphinjeni nasebusweni bakho - okungaba yingozi uma kuhlangene ().

I-Salmonella Ubuthi Bokudla

Amhlophe amaqanda amnyama nawo abeka engcupheni yokudla okunoshevu okuvela kubhaktheriya Salmonella.

Salmonella ingaba khona eqandeni noma egobolondweni leqanda, yize izindlela zanamuhla zokulima nokuhlanzeka zinganciphisa le ngozi.

Ngaphezu kwalokho, ukupheka amaqanda amhlophe aze aqine kunciphisa ubungozi bakho bale nkinga ().

Ukwehliswa kwe-Biotin ukuncishisiwe

Amhlophe amaqanda amnyama nawo anganciphisa ukumuncwa kwevithamini biotin encibilikiswa ngamanzi, etholakala ezinhlotsheni ezahlukahlukene zokudla.

IBiotin ibamba iqhaza elibalulekile ekukhiqizeni amandla ().

Amaqanda amhlophe amaqanda aqukethe iprotheni avidin, ekwazi ukubophela i-biotin futhi imise ukumuncwa kwayo.

Ngokwethiyori, lokhu kungaba yinkinga. Kodwa-ke, kuzodingeka udle inani elikhulu labamhlophe bamaqanda aluhlaza ukudala ukushoda kwe-biotin.

Ngokwengeziwe, uma amaqanda esephekiwe, i-avidin ayinamphumela ofanayo.

Kunezingozi ezithile ezihambisana nokudla abamhlophe bamaqanda abaluhlaza, kufaka phakathi ukungezwani komzimba, ukudla okunoshevu, kanye nokushoda kwe-biotin. Kodwa-ke, ingozi yabantu abaningi incane.

Amaqanda ama-Whites vs Amaqanda Aphelele: Yikuphi Okufanele Ukudla?

Amaqanda amhlophe anamaprotheni amaningi kepha anama-kilojoule amaningi, amafutha, ne-cholesterol - okwenza kube ukudla okuhle kokwehlisa isisindo.

Bangazuza nalabo abanezidingo eziphakeme zamaprotheni kepha badinga ukubuka ukudla kwabo kwekhalori, njengabasubathi noma abakhi bomzimba ().

Kodwa-ke, uma kuqhathaniswa namaqanda aphelele, amaqanda amhlophe aphansi kwezinye izakhamzimba.

Amaqanda aphelele aqukethe amavithamini amaningi, amaminerali, amaprotheni athe xaxa, namanye amafutha anempilo.

Ngaphezu kwalokho, ngaphandle kokuqukethwe kwe-cholesterol ephezulu, ukuhlaziywa okukodwa akutholanga ukuxhumana phakathi kokudla amaqanda nobungozi besifo senhliziyo ().

Eqinisweni, ukubuyekezwa okufanayo kuphawulile ukuthi ukudla iqanda elilodwa ngosuku kunganciphisa ingozi yokuba nesifo sohlangothi ().

Ngaphezu kwalokho, izakhamzimba ezitholakala emaqandeni zixhunyaniswe nezinzuzo eziningi zezempilo.

Izikhupha zamaqanda nazo zingumthombo ocebile wama-antioxidants amabili abalulekile - i-lutein ne-zeaxanthin - okusiza ukuvimbela ukonakala kwamehlo kanye ne-cataract (,,,).

Ngokwengeziwe, aqukethe i-choline, isakhi somzimba esibalulekile abanye abantu abangasitholi sanele (,).

Ukudla amaqanda aphelele kukwenza uzizwe ugcwele futhi kukusize udle amakhalori ambalwa jikelele (,).

Eqinisweni, ucwaningo lukhombisile ukuthi ukudla amaqanda ngesidlo sasekuseni kungasiza ekwehliseni isisindo, i-BMI, kanye nomjikelezo okhalweni (,).

Kodwa-ke, uma udla ukudla okunekhalori elincishisiwe kakhulu, yiba nomlando womndeni we-cholesterol ephezulu nesifo senhliziyo, noma usuvele unamazinga aphezulu we-cholesterol, khona-ke abamhlophe bamaqanda bangaba ukukhetha okunempilo.

Amaqanda amhlophe anama-calories aphansi kunamaqanda aphelele. Kodwa-ke, futhi abanazo izakhamzimba eziningi ezizuzisayo ezitholakala ezikhupha zamaqanda.

Okusemqoka

Amaqanda amhlophe ayiprotheni ephezulu, ukudla okunama-kilojoule amaningi.

Kodwa-ke kubantu abaningi, azikho izinzuzo eziningi zokukhetha abamhlophe bamaqanda ngaphezu kwamaqanda aphelele, njengoba amaqanda aphelele ekunikeza izakhamzimba eziningi ezizuzisayo.

Lokho kusho, kwabanye abantu - ikakhulukazi labo abadinga ukunciphisa ukudla kwabo kwe-cholesterol noma abazama ukunciphisa isisindo - amaqanda abamhlophe angaba ukukhetha kokudla okunempilo.