Mangaki amakhilogremu angamaqanda abilisiwe?

Izinkukhu zezinkukhu sezifakiwe esikhathini eside ekudleni kwethu njengomkhiqizo oyingqayizivele, ngisho noma umuntu engadli ngendlela ehlanzekile, amaqanda "awela" kwimenyu. ziyingxenye yemikhiqizo eminingi esiyisebenzisa nsuku zonke. Ukubhaka, imayonnaise , imikhiqizo yenyama, i-ayisikhilimu, izinhlobo ezithile ze-pasta, i-confectionery, njll. Zonke lezi mikhiqizo zivame ukukhona ematafuleni ethu. Sekuyisikhathi eside ososayensi befakazelwe ukuthi amaqanda aletha izinzuzo ezibalulekile emzimbeni womuntu, ikakhulukazi amaqanda abilisiwe, ngoba ngisho nezidakamizwa zincoma ukuthi zisebenzise lo mkhiqizo ngesikhathi sokunciphisa umzimba. Ake sizame ukuthola ukuthi zingaki amakholori afakwe eqanda elibilisiwe, futhi yiziphi izinzuzo ezingatholakala ngokusebenzisa le mkhiqizo.

Mangaki amakhilogremu eqanda elibilisiwe?

Okuqukethwe kwe-caloric ye-1 iqanda elibilisiwe lingama-kcal angu-72 ngokulinganisa okuvamile, lezi zibalo zingahluka kuye ngobukhulu beqanda ngokwayo. Lo mkhiqizo uhle kakhulu ekudleni kwasekuseni ngisho nangesikhathi sokudliwa, ngoba amaqanda abanjwa kalula ngomzimba futhi ngesikhathi esifanayo anciphisa indlala. Okuqukethwe kwekhalori yenkukhu ebilisiwe ngama-g g kungu-160 kcal; ngakho-ke, ukwenza lo mkhiqizo usebenziseke futhi ungaphathanga isibalo, ungayisebenzisi kabi, usuku luyokwanela 1-2 izingcezu futhi kuyadingeka ukudla amaqanda abilisiwe ngemifino. Kodwa uma lezi khalori zikhulu kuwe, khona-ke ungadla amaprotheni kuphela, ngoba okuqukethwe kwekhalori yeqanda elibilisiwe ngaphandle kwe-yolk lingama-18 kcal ngokwesilinganiso. Uma sicabangela iqiniso lokuthi amaprotheni ayasiza kakhulu empilweni, khona-ke leli khetho lifanelekile kulabo abafuna ukunciphisa isisindo sabo. Kukhona ngisho nezidlo ezincane ezisezingeni eliphansi ezisekelwe kumaqanda abilisiwe, ngakho-ke uma unquma ukuqeda amakhilogremu ambalwa, bese udla amaqanda kuzokusiza.

Izinzuzo zamaqanda abilisiwe

Ukwakhiwa kwamaqanda abilisiwe kugcwele amavithamini abalulekile, ama-amino acids, amaminerali kanye nezakhi ezihlukahlukene, ngenxa yokuthi lo mkhiqizo uzuzisa kakhulu umzimba womuntu:

1. Amaqanda akhuthaza ukuvikelwa kwe-nertic optic, ukuvimbela ukuthuthukiswa kwezidakamizwa.
2. Ngenxa ye-lecithin, amaqanda avumela ukusebenza kwesibindi nama-bucts, ukondla ubuchopho, ngaleyo ndlela uthuthukise imemori, uchithe amapulethi ezindongeni zemithambo yegazi, ngaleyo ndlela uvimbele ukutholakala kwesifo senhliziyo.
3. I-Vitamin E iyasiza ukuqeda ukukhathala, ukushintsha kwemizwa, kuqinisa isimiso sezinzwa.
4. Ngenxa yokuqukethwe okukhulu kwe-calcium, amaqanda abilisiwe abangela ukuqiniswa kwamathambo esithambo.
5. I-Vitamin K, engxenyeni yamaqanda, kuyadingeka ukuze i-blood clotting.
6. I-Choline, ekhona e-yolk, ivimbela ukuvela nokuthuthukiswa komdlavuza webele.
7. Amaqanda iyithuluzi elihle lokuvimbela ukuphefumula kwamathambo.
8. Amaqanda abalulekile kakhulu abesifazane abakhulelwe, ngoba ekwakhiweni kwalo mkhiqizo kukhona folic acid , okuyinto ethinta kahle ukuthuthukiswa evamile fetus.
9. Amaqanda abilisiwe akhulisa imisebenzi yokuzivikela yomzimba.
10. Ngenxa yezinto ezihlukahlukene zamaminerali, amaqanda asetshenziselwa ukusebenza inhliziyo, ashukumise ukusebenza kwegciwane le-thyroid, asuse uketshezi oludlulayo kanye ne-toxins emzimbeni, lawula izinqubo zokusebenzisa umzimba.
11. Ngomthamo olinganisiwe kunconywa isilonda sesisu.
12. Amaqanda angumthombo wemvelo wamaprotheni.
13. Naphezu kokuqukethwe okuncane kwe-caloric, amaqanda abilisiwe agcwalisa umzimba ngamandla.
14. I-Vitamin A ikhuthaza ukwakheka nokuthuthukiswa kwamaseli amasha.