Kungani Amaqanda Akulungele? Ukudla Okuphambili Kweqanda

-Delile

• Amaqanda Awabangeli Isifo Senhliziyo
• Amaqanda acebile ngama-Antioxidants ahlukile
• Amaqanda aphakathi kokudla okunomsoco kakhulu ePlanethi
• Amaqanda ayagcwalisa futhi akusize wehlise isisindo
• Ukudla Okuphambili Kweqanda

Ukudla okuningi okunempilo bekukhishwe ngamademoni ngokungafanele esikhathini esedlule, kufaka phakathi uwoyela kakhukhunathi, ushizi nenyama engalungisiwe.

Kepha phakathi kwezibonelo ezimbi kakhulu kukhona izimangalo ezingamanga ngamaqanda, okungenye yokudla okunempilo kakhulu emhlabeni.

Amaqanda Awabangeli Isifo Senhliziyo

Ngokomlando, amaqanda abhekwe njengempilo ngoba aqukethe i-cholesterol.

Iqanda elikhulu liqukethe u-212 mg we-cholesterol, okuqhathaniswa kakhulu nokunye ukudla okuningi.

Kodwa-ke, ucwaningo oluningi lukhombisile ukuthi i-cholesterol yokudla emaqandeni ayithinti kabi amazinga we-cholesterol egazini.

Eqinisweni, amaqanda akhuphula i-cholesterol yakho “enhle” ye-HDL futhi ashintshe i-cholesterol yakho “embi” ye-LDL kusuka kokuncane nokuminyene kuya kokukhulu, okuyingozi (,,).

Ukuhlaziywa okukodwa kwezifundo eziyi-17 mayelana nokusetshenziswa kwamaqanda nempilo kuthole ukuthi akukho ukuxhumana phakathi kwamaqanda noma isifo senhliziyo noma isifo sohlangothi kubantu abangenempilo ().

Ngaphezu kwalokho, ezinye izifundo eziningi ziye zaholela esiphethweni esifanayo (5).

Ngaphandle kokucabanga okungalungile ngamaqanda esikhathini esedlule, ukuwadla akunabudlelwano nesifo senhliziyo.

Amaqanda acebile ngama-Antioxidants ahlukile

Amaqanda acebile ikakhulukazi kuma-antioxidants lutein ne-zeaxanthin.

Lawa ma-antioxidants abuthana ku-retina yeso lapho evikela khona elangeni eliyingozi futhi anciphise ubungozi bezifo zamehlo njengokuwohloka kwe-macular kanye ne-cataract (,,).

Kwesinye isifundo, ukwengeza ngesilinganiso samaqanda amaqanda ayi-1.3 ngosuku amasonto ama-4,5 kwandise amazinga egazi e-lutein ngo-28-50% ne-zeaxanthin ngo-114-142% ().

Uma ufuna ukufunda ngokunye ukudla okulungele impilo yeso lakho, hlola le ndatshana.

Amaqanda aqukethe inani elikhulu lama-antioxidants lutein ne-zeaxanthin, womabili anciphisa kakhulu ubungozi bokuphazamiseka kwamehlo okuhlobene nobudala.

Amaqanda aphakathi kokudla okunomsoco kakhulu ePlanethi

Cabanga nje ngakho, iqanda elilodwa liqukethe zonke izakhamzimba namabhulokhi wokwakha adingekayo ukukhulisa inkukhu yengane.

Amaqanda alayishwa amaprotheni asezingeni eliphakeme, amavithamini, amaminerali, amafutha amahle nezakhi ezahlukahlukene zokulandela umkhondo.

Iqanda elikhulu liqukethe (10):

• Amakholori angama-77 kuphela, anama-gramu ama-5 amafutha kanye no-6 amagremu wamaprotheni ngawo wonke ama-amino acid ayi-9 abalulekile.
• Ucebile ngensimbi, i-phosphorus, i-selenium namavithamini A, B12, B2 no-B5 (phakathi kokunye).
• Cishe i-113 mg ye-choline, isakhi esibaluleke kakhulu ebuchosheni.

Uma uthatha isinqumo sokufaka amaqanda ekudleni kwakho, qiniseka ukuthi udla amaqanda e-omega-3-acebile noma ondliwe. Zinomsoco kakhulu.

Qiniseka ukuthi udla izikhupha, ngoba ziqukethe cishe zonke izakhamzimba.

Amaqanda aqukethe wonke ama-amino acid ayi-9 abalulekile, agxilwe kakhulu ngamavithamini namaminerali futhi aphakathi kwemithombo engcono kakhulu ye-choline ongayithola. Amaqanda e-Omega-3-acebile noma amadlelo yiwona ahamba phambili.

Amaqanda ayagcwalisa futhi akusize wehlise isisindo

Amaqanda athole amaphuzu aphezulu esikalini esibizwa ngokuthi i-satiety index, okusho ukuthi amaqanda ahle kakhulu ekwenzeni uzizwe ugcwele futhi udle ama-calories ambalwa jikelele (5).

Futhi, aqukethe kuphela inani elincane lama-carbohydrate, okusho ukuthi ngeke anyuse amazinga eglucose egazini lakho.

Ocwaningweni olwenziwe kwabesifazane abangama-30 abakhuluphele ngokweqile noma abakhuluphele ababedla i-bagel noma amaqanda ngesidlo sasekuseni, iqembu lamaqanda ligcine ngokudla kancane ngesikhathi sasemini, usuku lonke kanye namahora angama-36 alandelayo ().

Kwesinye isifundo, abantu abakhuluphele ngokweqile babevinjelwe ikhalori futhi banikezwa amaqanda amabili (ama-calories angama-340) noma ama-bagels okudla kwasekuseni ().

Ngemuva kwamasonto ayisishiyagalombili, iqembu elidla amaqanda lahlangabezana nalokhu okulandelayo:

• Ukuncishiswa okukhulu kwe-BMI ngama-61%
• Ukulahleka kwesisindo okungu-65% ngaphezulu
• Ukwehliswa okungaphezulu kwama-34% kumjikelezo okhalweni
• 16% ukuncipha okukhulu kwamafutha omzimba

Lo mehluko ubalulekile yize womabili amakhefu okudla kwasekuseni aqukethe inani elifanayo lama-calories.

Kalula nje, ukudla amaqanda kuyisu elihle kakhulu lokwehlisa isisindo ekudleni okunciphise ikhalori.

Amaqanda angukudla okunomsoco, okunothile ngamaprotheni okunomthelela omkhulu ekusuthweni. Ucwaningo lukhombisa ukuthi ukudla amaqanda ngesidlo sasekuseni kungakusiza wehlise isisindo.

Ukudla Okuphambili Kweqanda

Amaqanda anomsoco okhethekile, anciphisa isisindo futhi anama-antioxidants amaningi.

Uma udinga ezinye izizathu zokudla amaqanda, nawo ashibhile, hamba cishe nanoma yikuphi ukudla futhi unambitheke kakhulu.

Uma noma yikuphi ukudla kufanele ukubizwa ngokuthi yi-superfood, ngamaqanda.