Emma Miller
Wonke umuntu uyazi iqiniso lokuthi amaqanda ezinkukhu anempilo. Zicebile ngamaprotheni, amavithamini A no-B, i-Omega-3, ne-folic acid. Kodwa zingadliwa kangaki futhi hlobo luni lwamaqanda anempilo - okuthosiwe noma abilisiwe, abilisiwe noma abilisiwe?
Odokotela bathi uma umuntu ehola indlela yokuphila enempilo esebenzayo, ukusetshenziswa kwamaqanda nsuku zonke akufanele kubangele imbangela yokukhathazeka. Kodwa ukuthi mangaki amaqanda ongawadla ngosuku kuncike ezintweni eziningana, njengesimo sakho sempilo kanye nezinga lomsebenzi womzimba.
Kungakhathaliseki ukuthi ungadla amaqanda athosiwe noma abilisiwe nsuku zonke - isikhundla sodokotela
Kukholelwa ukuthi ngokwesilinganiso ungadla amaqanda amabili noma amathathu ngosuku, kodwa hhayi ngaphezu kwayisithupha ngesonto. Kodwa labo abakhuthele kwezemidlalo bangadla amaqanda ayisithupha ngosuku (kodwa kunconywa ukusebenzisa amaqanda amhlophe kuphela).
Ukusetshenziswa kwamaqanda kufanele kuqaphele kwezinye izimo. Isibonelo, abantu abane-allergies kanye ne-cholesterol ephezulu. Laba bokugcina bayelulekwa ukunciphisa ukusetshenziswa kwezikhupha zamaqanda.
Labo ababuka kanzima isisindo sabo kufanele bakhumbule ukuthi amaqanda ane-caloric impela (157 kcal ngamagremu angu-100), futhi enze iziphetho mayelana nokuthi kungakanani okufanele adle, ngokusekelwe kulokhu.
Okungafanele ukwenze - ukudla amaqanda athosiwe nsuku zonke. Okokuqala, kuyabhora, futhi kunezinhlobonhlobo eziningi zokubilisa amaqanda, ngakho-ke kunenkundla ebanzi yokuhlola. Okwesibili, iNational Health Service yaseGreat Britain yabiza amaqanda okuthosa indlela eyingozi kakhulu yokupheka - akuyona inketho engcono kakhulu yesisu.
Iqanda liwusizo kangakanani - incazelo elula
Impendulo yochwepheshe embuzweni wokuthi amaqanda abilisiwe noma athosiwe anempilo ayinakuphikiswa. Amaqanda abilisiwe (futhi ngaphandle kukasawoti) awina. Amaqanda athosiwe ane-caloric eyengeziwe (inani le-caloric lamaqanda athosiwe emafutheni emifino noma amafutha ezilwane liphakeme kakhulu kunamaqanda abilisiwe - 200 vs. 160 kcal ngamagremu angu-100). Ngaphezu kwalokho, awanempilo enempilo: amaqanda athosiwe emafutheni ayinqolobane yangempela ye-cholesterol, futhi amavithamini amaningi namaminerali alahlekile lapho ethosiwe.
Futhi mayelana nokuthi hlobo luni lwamaqanda anempilo, kungaba abilisiwe athambile noma abilisiwe, indlela yokupheka engcono kakhulu ibizwa ngokuthi leyo lapho isikhuphasha sihlala siwuketshezi (njengokuthi "isikhwama" kanye namaqanda aphethwe). Ngakho-ke uma amaqanda abilisiwe athambile futhi abilisiwe amnandi ngokufanayo kuwe, kungcono ukunikeza okuncamelayo kokuhluka kokuqala kokupheka.
