Emma Miller
Amaqanda angaba yingxenye enomsoco kakhulu ekudleni kwakho. Amaqanda ayinkinga eyinkimbinkimbi. Umzuzu owodwa batuswa ngokuba namaprotheni amaningi, bese kuthi ngomzuzu olandelayo behliselwe i-cholesterol ephezulu. Ingabe kufanele sizidle ziphelele? Noma ngaphandle kwe-yolk? Noma ingabe kufanele sizigweme ngokuphelele?
Yini isivumelwano?
Izifundo zokudla okunomsoco azinikezi ukucaca okuningi; empeleni, ngokuvamile ziyimbangela yokudideka. Ukubuyekezwa okushicilelwe kumagazini kaJuni 2018 wephephabhuku iNutrients kuphethe ngokuqiniseka ukuthi ukudla amaqanda neminye imithombo ye-cholesterol yokudla akuthinti impilo yenhliziyo.
Bese-ke, ngokokuhlaziywa kwemeta ka-March 2019 ku-JAMA, lapho amaqanda amaningi abantu bewadla, ayanda amathuba okuba nezinkinga zenhliziyo ezifanayo, ngokusobala ngenxa ye-cholesterol emaqandeni.
Yini okufanele yenziwe umthandi wamaqanda?
U-Livestrong ucele abafundi ukuthi bathumele imibuzo yabo ebaluleke kakhulu yokondleka kwabodokotela ababhalisiwe. Amaqanda ayegxile kakhulu kubafundi abaningi ababefuna ukwazi ukuthi kulungile yini ukudla amaqanda nsuku zonke nokuthi sidinga ngempela yini ukugwema izikhupha ukuze silawule amazinga ethu e-cholesterol.
Nakhu okwashiwo ongoti. “Amaqanda angaba yingxenye enomsoco kakhulu ekudleni kwakho. Ziwumthombo omuhle kakhulu wamaprotheni futhi ziqukethe imisoco eminingi ehlukahlukene.
Ucwaningo olwengeziwe lubonisa ukuthi iningi lethu lingadla iqanda elilodwa kuya kwamabili ngosuku ngaphandle kwezinkinga ngamazinga ethu e-cholesterol. Kodwa uma une-cholesterol ephezulu (ikakhulukazi uma igijima emndenini wakho), kufanele ubheke ukuthi mangaki amaqanda owadlayo futhi unamathele ekudleni kweqanda elilodwa ngosuku. Khona-ke, lapho wenza ukuhlolwa kwegazi kwakho kwaminyaka yonke, thintana nodokotela wakho ukuze uqiniseke ukuthi amazinga akho e-cholesterol ajwayelekile.
Noma kunjalo, amaqanda angaba yingxenye enempilo kakhulu yokudla. Ngisho nomuntu othambekele ekubeni ne-cholesterol ephezulu cishe uzodla iqanda elilodwa ngosuku.
I-yolk inomsoco omningi, kodwa uma unezakhi zofuzo ku-cholesterol ephezulu futhi uthanda amaqanda, ungasebenzisa isikhuphasha esisodwa kanye namaqanda ambalwa amhlophe noma ukhiphe ngokuphelele isikhuphasha. Amaqanda ayindlela enhle yokwengeza imifino, njengamaqanda aphehliwe noshizi ukuze uthole amafutha anempilo namaprotheni.”
“Ngicabanga ukuthi amaqanda mahle. Eqinisweni, zinkulu. Amaqanda awumthombo omuhle kakhulu wezakhi zomzimba futhi cishe awumthombo ongcono kakhulu wamaprotheni ongawuthola. Amaqanda angengezwa kunoma yikuphi ukudla, kusukela kwasekuseni nasemini kuya ekudleni kwakusihlwa kanye nokudla okulula. Ngiyabathanda,” kusho isazi sezokudla uBonnie Taub.
Iziqondiso ezintsha zokudla zase-US zithi i-cholesterol yokudla evela ekudleni okufana namaqanda ayikhuphuli amazinga e-cholesterol yegazi.
Ngokwami, ngithanda ukudla amaqanda aphelele. Kodwa ukukhetha amaqanda amhlophe ngaphezu kwamaqanda aphelele kufanele kuncike kulokho okunye okudlayo kanye nomlando wakho wezokwelapha. Ukube ngine-omelet emhlophe njengeqanda enemifino noma i-omelet evamile enemifino, bengingeke ngiwubone umehluko omkhulu.”
