Ungawadla Amaqanda Uma Unesifo Sikashukela?

-Delile

• Izinzuzo zamaqanda
• Ukukhathazeka nge-cholesterol
• Yini-ke ibhulakufesi?
• Ithiphu yansuku zonke yesifo sikashukela
  

Ukudla noma ukungadli?

Amaqanda angukudla okuguquguqukayo nomthombo omkhulu wamaprotheni.

I-American Diabetes Association ibheka amaqanda njengokukhetha okuhle kubantu abanesifo sikashukela. Lokho kungenxa yokuthi iqanda elilodwa elikhulu liqukethe cishe isigamu segremu lama-carbohydrate, ngakho-ke kucatshangwa ukuthi ngeke baphakamise ushukela wegazi lakho.

Amaqanda aphezulu ku-cholesterol, noma kunjalo. Iqanda elilodwa elikhulu liqukethe cishe i-200 mg ye-cholesterol, kepha noma ngabe lokhu kuthinta umzimba kabi noma cha kungaphikiswa.

Ukuqapha i-cholesterol yakho kubalulekile uma unesifo sikashukela ngoba isifo sikashukela siyingcuphe yesifo senhliziyo.

Izinga eliphakeme le-cholesterol egazini nalo lenyusa ingozi yokuba nesifo senhliziyo. Kodwa ukudla okudliwayo kwe-cholesterol akunawo umthelela ojulile emazingeni egazi njengoba bekucatshangwa ngaphambili. Ngakho-ke, kubalulekile kunoma ngubani onesifo sikashukela ukuthi azi futhi anciphise ezinye izingozi zesifo senhliziyo.

Izinzuzo zamaqanda

Iqanda eliphelele liqukethe cishe amagremu ayi-7 wamaprotheni. Amaqanda nawo angumthombo omuhle kakhulu we-potassium, esekela impilo yezinzwa nemisipha. I-Potassium isiza ukulinganisela amazinga e-sodium nasemzimbeni, okuthuthukisa impilo yakho yenhliziyo.

Amaqanda anezakhi eziningi zomzimba, njenge-lutein ne-choline. ILutein ikuvikela ezifweni, futhi kucatshangwa ukuthi i-choline ithuthukisa impilo yobuchopho. Izikhupha zamaqanda ziqukethe i-biotin, ebalulekile ezinweleni, isikhumba, nezinzipho ezinempilo, kanye nokukhiqizwa kwe-insulin.

Amaqanda avela ezinkukhwini azulazula emadlelweni aphezulu kuma-omega-3s, okungamafutha asizayo kubantu abanesifo sikashukela.

Amaqanda alula okhalweni, nawo. Iqanda elilodwa elikhulu linama-kilojoule angaba ngu-75 nama-gramu ayi-5 amafutha - ama-gram ayi-1.6 kuphela anamafutha agcwele. Amaqanda enza izinto ezihlukahlukene futhi angalungiswa ngezindlela ezahlukahlukene ukuhambisana nezinto ozithandayo.

Ungenza ukudla osekuvele kunempilo kube ngcono ngokuxuba utamatisi, isipinashi, noma eminye imifino. Nayi eminye imibono emihle yokudla kwasekuseni kubantu abanesifo sikashukela.

Njengoba ephilile njengoba enjalo ngezindlela eziningi, amaqanda kufanele adliwe ngokulinganisela.

Ukukhathazeka nge-cholesterol

Amaqanda athola i-rap embi eminyakeni edlule ngoba ayebhekwa njengama-cholesterol amaningi ukuba abe yingxenye yokudla okunempilo. Kuningi okushintshile kusukela lapho. Indima ye-cholesterol yokudla njengoba ihlobene nenani eliphelele le-cholesterol egazini lomuntu ibonakala incane kunalokho obekucatshangwa ngaphambili.

Umlando womndeni ungaba nokuningi okuphathelene namazinga akho e-cholesterol kunokuthi ingakanani i-cholesterol yokudla ekudleni kwakho. Usongo olukhulu emazingeni akho e-cholesterol ngukudla okuphezulu kumafutha we-trans namafutha agcwele. Funda kabanzi ngemiphumela ye-cholesterol ephezulu emzimbeni wakho.

Amaqanda namanje akufanele adliwe ngokweqile uma unesifo sikashukela. Izincomo zamanje ziphakamisa ukuthi umuntu onesifo sikashukela akufanele adle ama-milligram angaphezu kwama-200 (mg) we-cholesterol usuku ngalunye.

Umuntu ongenaso isifo sikashukela noma ukukhathazeka ngempilo yenhliziyo angadla afike ku-300 mg ngosuku. Iqanda elilodwa elikhulu line-cholesterol engaba ngu-186 mg. Ayikho indawo eningi ye-cholesterol ethile yokudla uma lelo qanda selidliwe.

iphakamisa ukuthi amazinga aphezulu okusetshenziswa kweqanda angakhuphula ubungozi bokuba nesifo sikashukela sohlobo 2 nesifo senhliziyo. Ngenkathi ukuxhumeka kungacaci, abacwaningi bakholelwa ukuthi ukudla ngokweqile kwe-cholesterol, uma kuvela ekudleni kwezilwane, kungakhuphula lezo zingozi.

Njengoba yonke i-cholesterol isesikhunjini, ungadla abamhlophe bamaqanda ngaphandle kokukhathazeka ngokuthi bakuthinta kanjani ukusetshenziswa kwakho kwansuku zonke kwe-cholesterol.

Izindawo zokudlela eziningi zinikeza ezinye izindlela zamaqanda amhlophe kumaqanda aphelele ezitsheni zawo. Ungathenga futhi okufaka amaqanda angenawo i-cholesterol ezitolo ezenziwa ngamaqanda abamhlophe.

Khumbula, noma kunjalo, ukuthi isikhuphasha futhi yikhaya elikhethekile lezakhi ezithile zeqanda ezibalulekile. Cishe wonke uvithamini A oseqandeni, ngokwesibonelo, uhlala esikhunjini. Kuyafana nakuningi lwe-choline, i-omega-3s, ne-calcium eqandeni.

Yini-ke ibhulakufesi?

Uma unesifo sikashukela, kufanele unciphise ukusetshenziswa kwamaqanda kathathu ngesonto. Uma udla abamhlophe bamaqanda kuphela, ungazizwa ukhululekile ukudla kakhulu.

Qaphela kepha, ngalokho okudlayo namaqanda akho. Iqanda elilodwa elingenabungozi futhi elinempilo lingenziwa libe nempilo encane uma lithosiwe ebhotela noma uwoyela wokupheka ongenampilo.

Ukuzingela iqanda ku-microwave kuthatha kuphela umzuzu owodwa futhi akudingi amanye amafutha. Ngokufanayo, unganikeli amaqanda anamafutha aphezulu, ubhekeni one-sodium eningi noma isoseji kaningi.

Iqanda elibilisiwe liwukudla okulula okuneprotheni enkulu uma unesifo sikashukela. Amaprotheni azokusiza ukuthi uhlale ugcwele ngaphandle kokuthinta ushukela wegazi lakho. Amaprotheni awanciphisi ukugaya kuphela, futhi anciphisa ukumuncwa kwe-glucose. Lokhu kuyasiza kakhulu uma unesifo sikashukela.

Ukuba namaprotheni anciphile ekudleni ngakunye nakukudla okulula ngezikhathi ezithile kuyisinyathelo esihlakaniphile kunoma ngubani onesifo sikashukela.

Njengoba nje usuyazi i-carbohydrate noshukela wokudla okuhlukahlukene, kufanele futhi unake amazinga e-cholesterol namafutha agcwele ekudleni kwakho.

Uma lokho kusho ukushintshanisa amaqanda aphelele amaqanda amhlophe noma iprotheni yezitshalo efana ne-tofu, kunjalo, leyo yindlela nje ehlakaniphile yokujabulela amaprotheni nokugcina izingozi zakho zempilo zibe zincane.

Ithiphu yansuku zonke yesifo sikashukela

• Ngihlikihla? Ukuthungwa? Kubiliswe kanzima? Kodwa-ke uyawathanda amaqanda akho alungisiwe, zama ukudla kuze kube kathathu kulezi zimangaliso eziguquguqukayo isonto ngalinye ukusizakala ngezinzuzo zawo zamaprotheni kanye ne-carbohydrate. Khumbula, inkukhu iphilile, iqanda liphilile. Lwela amaqanda avela ezinkukhu eziphilayo, ezidlelwayo noma ezizulazula mahhala ukwanda kwamafutha e-omega-3 anempilo yenhliziyo. Uma ukhathazekile nge-cholesterol, yehlisa ukudla kwakho noma usebenzise abamhlophe beqanda.