Ingabe ukudla iqanda nsuku zonke akulungile empilweni yakho?

-Delile

• Mangaki amaqanda engingawadla ngosuku?
• Ungawalungisa kanjani amaqanda ngendlela enempilo
• 1. Ukupheka ku-microwave
• 2. Yenza iqanda le-poche
• 3. Fry iqanda ngamanzi
• 4. Iqanda farofa
• 5. I-omelet yamaqanda
• Iqanda eliluhlaza lenyusa ubungozi bokutheleleka emathunjini?
• Hlola ukuze ubone ukuthi iqanda lilungile yini

Ukudla iqanda nsuku zonke akukubi empilweni yakho inqobo nje uma kufakwa ekudleni okulinganiselayo futhi okuhlukahlukene, futhi kungaletha izinzuzo eziningana emzimbeni, njengokusiza ukulawula i-cholesterol, ukuthanda inzuzo yemisipha noma ukuvimbela izifo zamehlo, isibonelo.

Iqanda laziwa njengelingalungile empilweni yakho ngoba isikhupha salo sinothe nge-cholesterol, kepha ucwaningo lukhombisa ukuthi i-cholesterol ekhona ekudleni kwemvelo inengozi encane yokuba yimbi empilweni yakho. Endabeni yokudla okucutshungulwayo kunokungalingani kanye nokukhubazeka kwe-cholesterol, njengoba kunjalo ngebhekoni, isoseji, i-ham, isoseji, amakhukhi agcwele ukudla okusheshayo.

Ngakho-ke, okuhle ukupheka iqanda ngendlela engokwemvelo kakhulu, ngamanzi, ngokwesibonelo, ukugwema ukusetshenziswa kwamafutha asetshenzisiwe njengamafutha noma ibhotela.

Mangaki amaqanda engingawadla ngosuku?

Izifundo azibonisi ukuvumelana ngenani lamaqanda avunyelwe ngosuku, kepha ukudla cishe amayunithi angu-1 kuya kwangu-2 ngosuku kuhle empilweni yabantu abaphilile, ngokusho kwe-American Heart Association. Endabeni yabantu abanesifo sikashukela nezinkinga zenhliziyo, okulungile ukuthi ukusetshenziswa kungu-1 unit ngosuku. Kuzo zonke izimo, kubalulekile ukuthi iqanda liyingxenye yokudla okunomsoco, ukuze ukwazi ukugcina amazinga e-cholesterol anele neglucose eyanele.

Yize iqanda lingukudla okunothile ngokudla okunomsoco, futhi linama-calories ngakho-ke, labo abadla ukudla okunomkhawulo wokunciphisa umzimba kufanele badle iqanda ngokulinganisela. Hlola itafula lokudla okunempilo kweqanda nezinzuzo zalo zezempilo.

Cacisa ukungabaza ngokusetshenziswa kwamaqanda ne-cholesterol kule vidiyo elandelayo:

Ungawalungisa kanjani amaqanda ngendlela enempilo

Ezinye izindlela ezinempilo zokulungisa iqanda nokuvuna izinzuzo zalokhu kudla zifaka:

1. Ukupheka ku-microwave

Iresiphi elula nesebenzisekayo ukulungiselela iqanda ku-microwave, ngoba ayithathi uwoyela. Ukuze wenze lokhu, kufanele ushise isitsha esijulile kwi-microwave umzuzu owodwa, uvule iqanda esitsheni, inkathi bese ubhoboza isikhuphasha, ukuze singaqhumi. Bese, faka konke ku-microwave omunye umzuzu.

2. Yenza iqanda le-poche

Ukwenza inguqulo ye-poche, beka ibhodwe lamanzi elizobilisa futhi lapho kuvela amabhamuza okuqala, gxobhoza amanzi ngesipuni, uhlala ujikele ohlangothini olufanayo. Ngemuva kwalokho, iqanda kufanele liphulwe ngokucophelela epanini, livumele iqanda ukuthi lipheke kanjena cishe imizuzu eyi-7.

Ekugcineni, yisuse ngosizo lwesipuni esinezikhala, uvumele amanzi ukuba adonse ngaphambi kokukubeka kupuleti ukukhonza.

3. Fry iqanda ngamanzi

Ukugwema ukusebenzisa uwoyela, faka iqanda epanini lokuthosa elingashisi kahle, engeza isipuni esingu-1 samanzi bese umboza ipani ukuze iqanda lipheke ngomusi.

4. Iqanda farofa

Ngeqanda ngalinye, izipuni ezi-4 zikafulawa wama-manioc, isipuni esingu-1 sika-anyanisi oqoshiwe nengxenye yesipuni samafutha, ibhotela noma imajarini. Kufanele ushaye u-anyanisi ebhoteleni, wengeze iqanda futhi lapho selizophekwa, engeza ufulawa kancane kancane.

5. I-omelet yamaqanda

Kulabo abangakwazi ukudla izikhupha zamaqanda ngokweqile, okuhle ukwenza i-omelet emhlophe yeqanda.

Izithako:

• 3 amaqanda amhlophe;
• 1 isipuni samanzi noma ubisi;
• 1 inkomishi yemifino ephekiwe (utamatisi, izaqathe, i-broccoli);
• ¼ inkomishi yetiye loshizi ekotishi noma i-ricotta;
• Usawoti kanye nopelepele omnyama ukunambitha.

Imodi yokulungiselela

Endishini, hlanganisa abamhlophe beqanda, ubisi nezinongo. Faka i-skillet esivele ushushu bese upheka imizuzu emibili. Faka ukugxishwa kwemifino noshizi, noma izinto njengoba ufisa, uzivumele zipheke kuze kube yilapho ushizi uncibilikile.

Iqanda eliluhlaza lenyusa ubungozi bokutheleleka emathunjini?

Amaqanda aluhlaza noma angaphekiwe angaqukatha amagciwane Salmonella sp., ebanga umkhuhlane, ukuhlanza nohudo olunzima, okuyingozi nakakhulu ezinganeni. Ngakho-ke, umuntu kufanele agweme ukusetshenziswa kwayo okungavamile kanye nemikhiqizo enamaqanda aluhlaza njengezithako, njenge-mousses, imayonnaise, toppings nokugcwaliswa kwamakhekhe.

Hlola ukuze ubone ukuthi iqanda lilungile yini

Indlela enhle yokwazi ukuthi iqanda lisakulungele yini ukudla iqanda lisamile engilazini yamanzi. Uma intanta kungenxa yokuthi isivele inomoya omningi ngaphakathi, futhi ngenxa yalokho indala noma yonakele futhi akufanele isetshenziswe. Okufanelekile ukuthi kudle kuphela iqanda elingezansi kwengilazi noma maphakathi kwamanzi.

Amaqanda anegobolondo elimhlophe noma elinsundu aletha izinzuzo ezifanayo zezempilo, kubalulekile ngesikhathi sokuthenga ukubuka kuphela ikhwalithi yegobolondo, okumele ihlanzeke, i-matte futhi ingabi nemifantu. Ngesikhathi sokulungiselela, iqanda elimhlophe kufanele libe likhulu futhi libe ne-viscous futhi i-yolk iqine futhi ibe maphakathi, ngaphandle kokuwa ngemuva kokuqhekeka kwegobolondo.

Kubalulekile futhi ukukhumbula ukuthi amaqanda kufanele agcinwe esiqandisini, okungcono ngaphakathi, njengoba umnyango weqhwa uhlangabezana nokuhlukahluka okuningi kwamazinga okushisa, okonakalisa ukulondolozwa kwalokhu kudla.