Kungenzeka yini ukudla amaqanda uma umuntu enoshukela? Mangaki amayunithi esinkwa kuwo futhi uyini umthwalo we-glycemic? Amaqanda angumthombo wamaprotheni ezilwane, ngaphandle kwawo umzimba womuntu ngeke ukwazi ukusebenza ngokujwayelekile. Ngokwengeza amaprotheni, umkhiqizo uqukethe amavithamini A, B, E, ama-acid amaningi we-polyunsaturated. Ukuba khona kukavithamini D kufanele kuqapheleke ikakhulukazi, singasho ngokuqiniseka ukuthi amaqanda aseceleni kwezinhlanzi zasemanzini kuphela okuqukethwe yile nto.
Kuyasiza ukudla amaqanda cishe kunoma yisiphi isifo, ngoba kungumkhiqizo wokudla ongabalulekanga, kepha avunyelwe ukudla ngenani lezingabi ngaphezu kwezicucu ezi-2 ngosuku. Ukuze ungakhuphi inani le-cholesterol emaqanda, kungcono ukuwapheka ngaphandle kokusebenzisa amafutha, ikakhulukazi imvelaphi yezilwane. Kusezingeni eliphezulu ukubamba amaqanda noma umusi.
Uma isiguli esinesifo sikashukela singenakho ukusabela komzimba, kwesinye isikhathi singadla amaqanda amasha aluhlaza. Ngaphambi kokusetshenziswa, kufanele agezwe ngokuphelele ngaphansi kwamanzi afudumele agobhozayo, njalo ngensipho.
Amaqanda aluhlaza akufanele axhashazwe, ngoba umzimba unzima ukucubungula amaprotheni aluhlaza. Ngaphezu kwalokho, amaqanda anjalo angadala isifo esiyingozi, i-salmonellosis, futhi onesifo sikashukela, lesi sifo siyingozi ephindwe kabili. Inkukhu, izigwaca, izintshe, idada namaqanda egogo kuvunyelwe ukudliwa.
Inkomba ye-glycemic yeqanda eliphelele ingama-48 amayunithi, ngakolunye uhlangothi i-yolk inomthwalo we-glycemic wama-50, kanti amaprotheni anama-48.
Ukusetshenziswa kwamaqanda izigwaca
Amaqanda e-Quail asiza kakhulu uhlobo lwe-2 yesifo sikashukela, umkhiqizo ungaphambi kweminye imikhiqizo eminingi ngevelu yayo yezinto eziphilayo. Amaqanda izigwaca anogobolondo acwebile, anesisindo esingama-gramu ayi-12.
Ngenxa yobukhona be-Vitamin B, amaqanda anomthelela omuhle ohlelweni lwezinzwa, isikhumba sabanesifo sikashukela, nensimbi ne-magnesium kusiza ekwelapheni i-anemia nesifo senhliziyo. I-potassium iyadingeka ukunciphisa umfutho wegazi, uzinzisa umsebenzi womsipha wenhliziyo.
Amaqanda we-Quail afakiwe ekudleni kwabanesifo sikashukela ngokulinganisa, abanakho ukuphikisana, ukuphela komkhawulo ukungabekezeleli kwamaprotheni ngamunye.
Kwabanesifo sikashukela, amaqanda anjalo avumelekile ngenani lezicucu ezi-6 ngosuku:
- uma isiguli sifuna ukukudla okuluhlaza, kwenze ngesisu esingenalutho ekuseni;
- Gcina umkhiqizo ungabi ngaphezu kwezinyanga ezimbili ekushiseni kwama-2 kuya ku-5 degrees.
Amaprotheni amaqanda izigwaca aqukethe i-interferon eningi, asiza iziguli ezinesifo sikashukela i-mellitus kube lula ukubekezelela izinkinga zesikhumba, amanxeba aphola ngokushesha okukhulu. Kuyasiza futhi ukudla amaqanda izigwaca ngemuva kokuhlinzwa, lokhu kuzovumela oshukela ukuba alulame kangcono futhi asheshe.
Amaqanda enkukhu aqukethe amakhalori angama-157 nge-100 g, amaprotheni kuwo angama-12,7 g, amanoni angama-10.9 g, ama-carbohydrate angama-0.7 g.Lawa maqanda abukeka ehlukile, angazindilinga futhi angaphakeme noma enophimbo olubukhali, olujingijolo ngesimo. Umehluko onjalo awuthinti ukunambitheka kanye nenani lokudla okunempilo, ukukhetha amaqanda, simane sinikeze izintandokazi zethu ngokuthanda ubuhle.
Kungcono ukudla amaqanda enkukhu kanye nogwayi kashukela, kungashiwo ukuthi lokhu kungukudla okulungile kokudla kwesifo sikashukela, amaqanda nohlobo 2 sikashukela kuyahambisana ngokuphelele.
Iqanda elilodwa elidliwayo lenza inqubo ejwayelekile yansuku zonke yama-microelements, mhlawumbe udokotela uzokuyalela ukuthi angadli amaqanda angaphezu kwama-2-3 ngeviki.
Idada, ihansi, amaqanda ezintshe
Iqanda ledada lingaba nganoma yimuphi umbala - ukusuka kokumhlophe okumhlophe okuluhlaza okotshani obuluhlaza okwesibhakabhaka, zinkukhu encane futhi inesisindo esingama-90 000. Amaqanda edada ane ukunambitheka okukhanyayo, nephunga eliqinile lesimilo, elixaka abantu abaningi, basakuthanda ukunambitheka okucolekile futhi okubushelelezi. amaqanda enkukhu. Kunama-kilojoule angama-185, ama-13.3 g amaprotheni, u-14.5 g wamafutha, u-0.1 g wama-carbohydrate nge-100 g yomkhiqizo.
Kungcono ukungasebenzisi iqanda elinjalo ngohlobo lwe-2 mellitus yesifo sikashukela, ngoba kunzima impela futhi kukude ukugaya, futhi kunamakhalori amaningi kuyo. Uma umuntu onesifo sikashukela ehlushwa yimizwa engemihle, kudingeka futhi enqabe iqanda ledada. Ukudla amaqanda edada kuvunyelwe lapho umuntu onesifo sikashukela ebhekana nokuzivocavoca okwenyukayo, eba nesisindo esanele.
Njengoba umkhiqizo kunzima ukugaya, kungcono ukungawusebenzisi lapho kunezinkinga zesifo sikashukela esivela endaweni yokugaya kanye nesibindi. Futhi, awudingi ukudla amaqanda ngaphambi kokulala, ngaphandle kwalokho isiguli siyovuka ebusuku sibuhlungu nobuhlungu esiswini.
Emashalofini ezitolo ungathola amaqanda ama-goose, ngaphandle ahlukile emaqanda enkukhu ngosayizi omkhulu, igobolondo eliqinile elinenhlanganisela emhlophe ebunjiwe. Uma umuntu eke wawabona amaqanda anjalo, ngeke awadidanise nezinye izinhlobo zamaqanda. Iqanda le-goose liyinkukhu ephindwe izikhathi ezine, linambitheke ngokucebile, lihluka kancane kuneqanda ledada:
- okuqukethwe okunamafutha;
- iphunga.
Ngenxa yokunambitheka okuthile, kungcono ukwenqaba amaqanda anjalo kwesifo sikashukela. Okuqukethwe kwekalori okuyi-100 g yomkhiqizo i-185 kcal, amaprotheni aqukethe i-13.9 g, amafutha 13.3 g, ama-carbohydrate 1.4 g.
Ungadla amaqanda ezintshe zesifo sikashukela, iqanda elinjalo lingaba nesisindo esingama-2 kg, okuwusizo kakhulu kuzoba yiqanda elibilisiwe. Bilisa iqanda lezintshezi kuyadingeka imizuzu engama-45, khona-ke izothambisa. Kuyenqatshelwa ukudla lo mkhiqizo ngendlela yawo eluhlaza, ikakhulukazi ngoba kuyinto engajwayelekile ukunambitheka kubahlali bezwe lethu.
Eqanda lezintshe kukhona inqwaba yamaminerali abalulekile, izakhi ezilandelwayo namavithamini, phakathi kwazo kukhona ama-B, A, E amavithamini, i-phosphorus, i-potassium, i-calcium nama-amino acid.
Kuzo zonke izinhlobo zamaqanda, amaqanda ezintshe ahlukaniswa ngokuqukethwe okuphezulu kwe-lysine.
Yini indlela engcono yokudla amaqanda wesifo sikashukela sohlobo 2?
Amaqanda angadliwa ushukela ngezindlela ezahlukahlukene, angapheka, i-omelette elungiselelwe ushukela, futhi adle namaqanda athosiwe. Zingadliwa njengesitsha esizimele noma ezihlanganiswa neminye imikhiqizo yokudla.
Lapho kunesidingo sokunciphisa inani lamafutha ekudleni, ungadla kuphela abamhlophe beqanda kanye neqanda eliphelele. Esikhathini sikashukela, umkhiqizo ungatholwa, kepha okokuqala, inqobo nje uma kusetshenziswa indishi enganamathele, kanti okwesibili, ngaphandle kwamafutha. Lokhu kuzosiza ukugwema ukuqeda amafutha amaningi.
Ukusetshenziswa okulinganiselwe kwama-yolks amaqanda akashukela kushukela kusiza kahle, bashaywa nge-mixer, kuyalwe ngenani elincane lejusi kalamula nosawoti. Kuyasiza ukuthatha umuthi onjalo ukuze ijwayele ushukela ophezulu wegazi ekuseni esiswini esingenalutho. Ukuze ulondoloze izakhamzimba, kunconyelwa ukupheka amaqanda abolile. Ngaphezu kwalokho, ungazama ukuxuba iqanda nelamula.
Kukhona iresiphi yamaqanda, ikhambi lizoba ngumthombo we-calcium emshukela onesifo sikashukela:
- thatha igobolondo emaqandeni amaqanda izigwaca eziyishumi nambili;
- uthele uviniga ongu-5%;
- hamba izinsuku ezimbalwa endaweni emnyama.
Ngalesi sikhathi, igobolondo kufanele lichithe ngokuphelele, khona-ke ifilimu ephumayo iyasuswa, uketshezi luxubekile. Ngenxa yalokhu, kungenzeka ukuthola i-cocktail enhle kakhulu ye-vithamini, kuyasiza ukwehlisa ushukela wegazi ngokushesha, kugcwele amaminerali ne-calcium.
Esikhathini sikashukela, amaqanda enkukhu angalungiswa ngenye indlela, agcwalise ipani ngamanzi, abeke amaqanda ngendlela yokuthi amanzi awamboze ngokuphelele, abeke umlilo ukuze uwapheke. Lapho amanzi ebilisa, susa i-pan emlilweni, amboze ngesivalo bese ume imizuzu engu-3. Ngemuva kwalokhu, amaqanda adluliselwa emanzini eqhwa ukuze apholile. Amaqanda athosiwe adluliselwa kwesinye isitsha, asithela ngoviniga omhlophe ogayiwe bese athunyelwa esiqandisini ubusuku bonke.
Enye indlela yokupheka amaqanda izigwaca. Okokuqala, iqanda elibilisiwe selipholile, parallel, faka isitofu epanini elinezithako:
- 500 ml kaviniga omhlophe ocwetshwe;
- amathisipuni ambalwa kashukela;
- inani elincane le-pepper ebomvu;
- ezinye izimbali.
Uketshezi lubilisiwe imizuzu engama-20, lapha udinga ukuthola umbala obomvu obomvu. Ama-beet abilisiwe adingekayo kuphela ukuthola umlingiswa wesimo, khona-ke ayasuswa, amaqanda ahlutshiwe athululelwa ngesisombululo esibilisiwe, futhi ashiywe ukuba mar Marine. Indishi eseqediwe ingadliwa kungapheli isonto.
Amaqanda awusizo kunoma yiluphi uhlobo, ngoba angumthombo ofanele wamaminerali namavithamini. Kufanele zifakwe ekudleni kokungamelana ne-insulin kubantu abadala nasezinganeni ezine-carbohydrate metabolism.
Imininingwane yezinzuzo nokulimala kwamaqanda kwesifo sikashukela inikezwe kuvidiyo ekulesi sihloko.
