Abantu abaninzi abanesifo sikashukela banenkxalabo yokutya amaqanda kuba bakholelwa ukuba baphezulu kakhulu kwi-cholesterol. Kwakukholelwa ukuba ukutya i-cholesterol yokutya kunokunyusa i-cholesterol egazini, kodwa le ngqiqo ayisayi kucingwa ukuba yinyani. Enyanisweni, uphando lubonise ukuba i-cholesterol yokutya, njenge-cholesterol efumaneka kumaqanda, ayixhunyiwe kumazinga aphezulu e-cholesterol egazini.
I-Cholesterol yeDetary engaxhunyiwe kwi-Blood High Cholesterol
Nangona akuqhelekanga ukuba umntu onentsholongwane yesifo seswekile ukuba abe nezinye iimeko ezifana ne-cholesterol ephezulu, ukusetyenziswa kwe-cholesterol yokutya ngokwawo akuxhomekeke kwizinga eliphezulu le-cholesterol yegazi.
Ngokuphathelele ulwalamano olubanzi phakathi kokusetyenziswa kweqanda kunye nohlobo lwe-2 lweswekile, isifundo se-Juni 2010 esashicilelwe kwiNcwadi ye-Clinical Nutrition ayifumananga nolwalamano olunjalo. Ezinye iingcali zincoma ukunciphisa amaqanda angabi ngaphezu kweetyhubhu ezintathu ngeveki. Esi sincomo siphumelele ngenxa yombulunga ogcweleyo we-fatty content found in the yolk instead of cholesterol.
Yinyanzelo eYongeziweyo eya Kuza Kufika
Ukudliwa ngokweqile kwamafutha amaninzi (afumane ukutya okuthosiweyo, inkqubo yokutya njenge-sausage kunye nebhekoni kunye neesekese ezifana nekiki, ikhekhe kunye ne-candy) kunokuphakamisa i-cholesterol yegazi. Nangona amaqanda amabini anamafutha amaninzi angaphantsi kune-hamburger encinci, ukuba upheka amaqanda akho kwi-bhotile, ubeka phezulu ngeeshizi ezigcweleyo okanye ubabhangele kunye nebhekoni okanye isobho, kufuneka udle kakhulu.
Enyanisweni, ezinye iziphumo ezifundwayo zibonise ukudibanisa phakathi kokutya kweqanda kunye ne-cholesterol ephezulu okanye isifo sikashukela sinokuthi sihlaselwe ngokubakho kwamanye amaxesha asekuseni anamafutha amaninzi njengebhotela, i-bacon kunye ne-sausage.
Amaqanda angaba yingxenye yeSicwangciso sokutya esifanelekileyo
Ngokwabo, amaqanda angumthombo wamaprotheni onobukhulu onokuthi uncede ukulinganisela isicwangciso sokutya esenziwe kumntu onesifo sikashukela .
Iprotheni yinto ebalulekileyo ye-macronutrient enceda ekuncedeni ukuxhamla, ukugcina nokwakha ubunzima bomzimba, ukukhusela umzimba kwaye kunceda ukuphilisa nokulungisa izicubu. Amaqanda akanayo i-carbohydrate kwaye ayinakuchukumiseka kwiphatki yegazi xa idliwa yodwa. Amaqanda abamhlophe ayenokukhetha: amaqanda amabini amaqanda okanye i-1/4 indebe endaweni engamaqanda anesiqingatha seekhalori zeqanda eli-1 kwaye awona mafutha aphantsi kakhulu.
Nazi ezinye iimpilo zokutya eziphilileyo ezingama-calories angama-500 kwaye zibandakanya amaqanda:
- Ukuqhawula enye iqanda kunye namhlophe abamhlophe beqanda. Yongeza nayiphi na imifuno engekho-starchy kwi-scramble yakho - imfuyo egcotyiweyo, isipinashi, pepper, anyanisi. Ncedisa i-egg scramble ngaphezulu kwe-1 ityeyinti yesonka sokutya esineqhekeza kunye ne-smear ye-avocado. Yongeza ukwenziwa kweziqhamo ezintsha zonyaka.
- Hlanganisa amaqanda amabini aphekiweyo aphekiweyo kunye neqanda elilodwa elimhlophe kunye ne-avocado kwaye usebenze ngesicetyi se-lettuce kunye neyatamatayi kwi-toast epheleleyo yengqolowa. Yongeza ukwenziwa kweziqhamo ezintsha zonyaka.
Ukutya Amaqanda Uncedo lwezeMpilo olongezelelweyo
Ukuba usenokungabaza ngokungongeza amaqanda kwisicwangciso sesidlo sakho seswekile, nakhu ezinye izizathu zokuba abantu abanesifo sikashukela kufuneka bacinge ngokutya amaqanda:
- Ukongezelela kokuphantsi kweoli egcweleyo kunye neeprotheyini ezinobulunga obuhle, amaqanda nawo aphethwe ngama-vithamini abalulekileyo kunye namaminerali - ezimbini zazo, i-choline kunye ne-lutein, zibalulekile ekusebenzeni kwengqondo kunye neliso.
- Amaqanda ngumthombo ochanekileyo we-vitamin D engcolileyo. Ukutya okufanelekileyo kwe-vitamin D kunokunciphisa umngcipheko wesifo sikashukela se-2, kodwa akusaziwa ukuba ukuba ukulungiswa kwe-vitamin D kubantu abanokungaxhaswa kwe-glucose kunokunciphisa umngcipheko wokuqhubela phambili udidi lwesifo sikashukela.
- Ukutya amaqanda kwisidlo sakusasa kunokunceda ukulawula ukulamba kwindlala kunye negazi lezinga lezinga. Kwisifundo esithile ngokuthelekisa isidlo sasekuseni seqanda kwisidlo sasekuseni se-bagel, abo babenamaqanda okutya kwasekuseni babecelwa ukuba balambile kakhulu emini kwaye balahlekelwa ubunzima obungama-65%. Iiprotheni zinciphisa ukutyalwa kunye nokutywala kwe-glucose. Ngako oko isizathu sokuba iprotheni enesifo esifanelekileyo ifanele ifakwe kuzo zonke izicwangciso zokutya kubantu abanesifo sikashukela.
- Olunye uphando lucetyisa ukuba ukutya amafutha aphezulu, iiprotheyini ephezulu, ukutya kwasekuseni kwe-carbohydrate kunokunceda ukunciphisa ushukela wegazi.
- Elinye iqanda linama-khalori angaba ngu-75 kwaye ayikho i-carbs. Amaqanda aphekiweyo ayenzela ikhalori ephezulu kunye ne-carbohydrate elawulwayo, evumela ukuba uzalise iprotheni ngaphandle kokutshiza ishukela legazi lakho.
- Amaqanda axabisa ubuncinane i-1 1/2 ukuya kweyesi-2 ngaphantsi kweenyama ezilinganayo kunye nenketho yeentlanzi xa uqhathanisa iqanda elingu-1 enye yenyama, okwenza kube lukhetho olunzulu kakhulu
Ukugqibela kokucinga
Khumbula xa ukupheka okupheka iqanda ngokugqibeleleyo yindlela efanelekileyo yokunciphisa umngcipheko wokutya kwe-salmonella. Mhlawumbi akuyona into efanelekileyo yokutya amaqanda aluhlaza.
Imithombo:
U-Djoussé L, uKamineni A, uNelson TL, uCarnethon M, Mozaffarian D, uSiscovick D, uKamamal KJ. http://www.ajcn.org/cgi/content/short/ajcn.2010.29406v1. Ukusetyenziswa kwe-Egg kunye neengozi yohlobo lwe-2 lwesifo sikashukela kubantu abadala. I-American Journal of Clinical Nutrition 2010.
ILinus Pauling Institute. Vitamin D. http://lpi.oregonstate.edu/mic/vitamins/vitamin-D
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. kunye noWainstein, J. (2013), Big Breakfast Breakfast kwiProtein kunye neFat Kuphucula ukuGlycemic Control ngohlobo 2 Diabetics. Ukunyanya. i-doi: 10.1002 / oby.20654
U-Ratliff J, uLeite JO, u-Ogburn R, u-Puglisi MJ, uVanHeest J, uFernandez ML. Amaqanda athengisa amaKhumbusi wePlasma Glucose kunye neGhrelin, ngelixa ukunciphisa amandla oNgeniso kwiiHolo ezingama-24 ezilandelayo kwi-Men Adult. Uphando lweZondlo; 2010, 30: 96-103.
UVander Wal JS, uGupta A, Khosla P, uDhurandhar. "I-Egg Breakfast Incandise Ukunciphisa Umzimba." I-International Journal Yokunyanya; 2008, 32: 1545-1551.