Emma Miller
Amafutha nawo ayasuthisa - anciphisa ukugaya, asenze sizizwe sisuthi isikhathi eside. Amaqanda awumthombo omuhle kakhulu wokudla okunomsoco futhi, ngokusho koMnyango Wezolimo wase-US, nawo awumthombo ocebile wamaprotheni namafutha, ama-macronutrients amabili adlala indima ebalulekile ekulawuleni isisindo.
Amaprotheni abalulekile ngoba, ngokusho kweMayo Clinic, lapho unciphisa ukudla kwakho kwekhalori futhi uqala ukulahlekelwa isisindo, amanye awo nakanjani azovela emisipha (hhayi nje emafutheni), kubhala i-Livestrong.com.
Kodwa-ke, ukuthola amaprotheni anele kungakusiza ulondoloze imisipha yakho noma okungenani unciphise inani olahlekelwayo-okugcina umzimba wakho uphumule, kukusize ushise amakholori engeziwe jikelele.
Ngokwe-athikili ka-April 2015 eyanyatheliswa kuyi-American Journal of Clinical Nutrition, amaprotheni nawo anesandla ekwehleni kwesisindo ngoba akusiza uzizwe ugcwele, adinga amandla engeziwe okugaya, futhi andise amazinga amahomoni e-satiety.
Amafutha nawo ayasuthisa - anciphisa ukugayeka kokudla, asenze sizizwe sigcwele isikhathi eside, ngokusho kwe-Harvard University TH Chan School of Public Health e-Harvard University. Ngakho-ke, yebo, ukuthola amafutha anele kungasiza ekunciphiseni isisindo.
Nokho, kuneziqondiso ezimbalwa okufanele uzilandele lapho udla amaqanda. Gcina engqondweni le mibono eyiphutha elandelayo uma uzama ukwehlisa isisindo.
Iphutha 1: ukudla abelungu kuphela
Uma usasusa i-yolk njalo uma wenza iqanda eligijimayo, khona-ke awuzisizi ngalutho uma kuziwa ekunciphiseni isisindo noma ekutholeni imisoco ebalulekile.
Yebo, izikhupha ziqukethe amafutha amaningi eqandeni, kodwa amafutha okudla awaholeli ekwandeni kwamafutha omzimba - lokhu kubangelwa ukweqisa kwamakholori. Ngaphezu kwalokho, ngokoMnyango Wezolimo wase-United States, isikhuphasha siqukethe ingxenye yamaprotheni eqandeni.
Ekugcineni, i-yolk yilapho iningi lezakhamzimba litholakala khona. Uma ulahla isikhuphasha, ulahlekelwa yi-choline, i-folic acid, i-iron, i-selenium, i-phosphorus, i-zinc, i-thiamine, namavithamini A, B6, B12, D, no-E, ngokusho kwe-American Egg Council.
Iphutha 2: Ukukhawulela amaqanda ekudleni kwasekuseni
Ungazibeki umkhawulo (noma ukudla kwakho) ngokucabanga ngamaqanda njengokudla kwasekuseni nje. Bangaphinde baphakelwe isidlo sasemini kanye nesidlo sakusihlwa ngisho nanjengokudla okulula. Kulula ukungeza ekudleni ngaphandle kwasekuseni: amasemishi esaladi amaqanda enza ukudla kwasemini okunomsoco futhi okupholile. Noma ujabulele amaqanda agwetshiwe njengomthombo wamaprotheni kusaladi noma endishini yokusanhlamvu.
Ukuze uthole isidlo sakusihlwa, engeza iqanda elikhanyayo phezu kwebhega noma wengeze umbhangqwana ekugazini ngaphambi kokuphakela. Iqanda elibilisiwe elinosawoti kanye nopelepele liyisiphuzo esikhulu sasemini esizokugcina unelisekile kuze kube sekudleni kwakho okulandelayo.
Iphutha lesi-3: Ukuwapheka ngamafutha angenampilo
Ukuthosa amaqanda ebhotela noma imajarini uma uzama ukulandela ukudla okunempilo noma ukwehlisa isisindo kuwuhlobo lokuhlulwa. Impela, kungase kuzwakale kumnandi, kodwa mayelana nokudla okunomsoco, kuzonciphisa kakhulu inani lokudla okunempilo kokudla kwakho.
Asisho ukuthi kufanele ugweme wonke amafutha. Imizimba yethu idinga amafutha, futhi amafutha okudla angasiza ekunciphiseni isisindo. Kodwa-ke, amafutha angenampilo, njengamafutha agcwele kanye nama-trans, angandisa ingozi yesifo senhliziyo, isifo sohlangothi, isifo sikashukela, nezinye izimo ezingapheli, ngokusho kwe-Harvard Health Publishing.
Esikhundleni salokho, pheka amaqanda ngamafutha angagcwalisiwe njenge-olive, ukwatapheya, namafutha e-canola. I-American Heart Association incoma ukukhetha amafutha anangaphansi kwamagremu angu-4 wamafutha agcwele isipuni ngasinye futhi awekho amafutha e-trans noma amafutha e-hydrogenated ingxenye. Noma, okungcono nakakhulu, khetha amaqanda abilisiwe noma abilisiwe, angadingi ama-calories engeziwe ukuze uwapheke.
Iphutha lesi-4: ukuwahlanganisa nobhekeni nokunye ukudla kwasekuseni okungenampilo
Umbono wethu ngamaqanda ushintshile eminyakeni edlule, ikakhulukazi njengoba isayensi ithuthukile, futhi manje siyazi ukuthi amaqanda angaba yingxenye yokudla okunempilo.
Sesikushilo lokho, ungavumeli izakhiwo ezinempilo zamaqanda zinwebe i-halo yezempilo kukho konke okunye okudlayo nawo, njengenyama ebomvu egayiwe kakhulu (ubhekeni, isoseji) noma okusanhlamvu okucolisisiwe (ama-pancake, ama-waffles). Izinketho ezinempilo zokuhlanganisa amaqanda zihlanganisa imifino kanye nengxenye encane kashizi ye-omelet egcwele i-salsa. Noma zama amaqanda aphehliwe nge-muffin yesiNgisi egcwele okusanhlamvu nesithelo noma iyogathi.
Iphutha lesi-5: ukudla ukudla kakhulu
Yebo, umkhawulo we-cholesterol yokudla wasuswa lapho uMnyango Wezempilo Nezinsizakalo Zabantu wase-US ukhipha Izinkombandlela Zokudla Zabantu baseMelika zika-2015-2020. Kodwa lokho akusho ukuthi ungawadla ngomdlandla.
Nakuba ngokobuchwepheshe ungekho umkhawulo ophezulu we-cholesterol, iziqondiso zithi “abantu kufanele badle i-cholesterol encane yokudla ngangokunokwenzeka kuyilapho begcina ukudla okunempilo.”
