Iipropati eziluncedo kunye namaqanda caloric

Olu hlobo luqhelekileyo amaqanda chicken na. Asezikhundleni niche eyahlukileyo phakathi kwezinye iimveliso zokutya, kwaye zisetyenziswa luyinto esemqoka ukulungiselela iintlobo ezahlukeneyo. Ukongeza, amaqanda ngokwabo isitya kwaye zilungiswe ngeendlela ezahlukeneyo. Kunye nesiqulatho caloric zamaqanda ufana nokutya-amandla izityebi ezinjengezo inyama yaye ezinye iintlobo ngeentlobo inyama yenkukhu.

Yintoni le nkqubo ibandakanya amaqanda

iipropati yesondlo anenzuzo amaqanda ngenxa iseti izinto eziqulethwe kuzo, ezo eziyimfuneko ukuze eqhelekileyo yokusebenza komzimba womntu. Kwimeko nganye kuquka izinto ezifana magnesium, intsimbi, phosphorus, isalfure, potassium kunye calcium. Ukongeza, ukuba zizityebi iivithamini A, B2, B12, D no E.

Ukuze ufumanise ukuba umzimba amandla amaninzi njani iqanda, kufuneka ujonge ubukhulu bayo. Kuba ubukhulu balo amaqanda zidla yahlulwe yaba ziindidi eziliqela, ekuye kwagqitywa kuphela ngokuxhomekeke ubunzima, kodwa umgangatho kwimveliso. Amaqanda best zigqalwa udidi «A-ezongezelelweyo», nto leyo ithetha ukuba iintsuku ngaphantsi kwe-7. Oku kulandelwa udidi "A" - esingaphezu kweentsuku ezisixhenxe, kwaye udidi "B". Le yokugqibela ibandakanya inkqubo eyongezelelweyo imveliso ye zokugcina ixesha elide.

Ukongeza, isiqulatho caloric amaqanda ixhomekeke kwi bakala. Umzekelo, ubunzima imveliso kwibanga lokuqala mkhulu kuno-70 grams. Okwesibini, ngokulandelelana, amaqanda zalishumi 65-70 grams, eyesithathu - 60-65 grams. Kwaye njalo-njalo, kude kwibakala lesixhenxe, ukuba abe amaqanda abanobunzima ngaphantsi kwe 45 grams.

Ke kaloku, omnye Ungabala iqanda osidingayo ngokwayo, ngokusekelwe kwinto yokuba 100 grams kwemveliso luqulathe 156,9 kcal kwaye ziqulathe namanqatha 11.5 grams kunye 12.7 iigrem protini. Umzekelo, iqanda "ophethe 'umntu inkulu malunga kcal 110, kwaye incinane - th kuphela 70.

Indlela amaqanda luncedo

Iimpawu eziphambili anenzuzo amaqanda ziquka ukufakwa kakuhle umzimba womntu lweziqalelo zabo enqila. Abelungu iqanda zikhona asidi phantse yonke kubalulekile acid, kwakunye inani elikhulu iivithamini kunye neeminerali. Ngaphezu koko, nangona isiqulatho eliphezulu cholesterol, ukuba phospholipids, ekunciphiseni amanqanaba zalo egazini, kwaye choline, olawula yamafutha.

Kakade ke, nokuba unazo zonke ezi mpawu ezintle cholesterol kufuneka njalo. Uninzi zokudla Sicebisa odlayo iqanda akukho ngaphezu kwesinye ngosuku. Ke amakhulu nangaphezulu kubhetele ukunciphisa inani amaqhosha amabini okanye amathathu ngeveki.

Njengoko kuba iimpawu processing thermal le mveliso, ubume iikhemikhali kunye nesiqulatho caloric zamaqanda okroqiweyo, musa zihlukile amaqanda caloric eziphekiweyo okanye ekrwada. Noko ke, ekwimo yayo ekrwada kubhetele ukusebenzisa amaxesha amaninzi kakhulu, kwaye ehlotyeni kuyanqweneleka ngaphandle ukusuka kwizidlo. Le mveliso ekrwada inokuba liqulathe iibhaktheriya Salmonella, ezibangela izifo wamathumbu yingozi - salmonellosis.

Protein okanye iqanda sac?

Nangona yokuba ayisoloko kuthathelwa ingqalelo ngakumbi abamhlophe kunye izikhupha, wena kusafuneka ukuba bazazi ezinye umahluko kubume xa kuhlolwa amaqanda caloric. Eyona nto ibalulekileyo - phantse yonke iiproteni ziluncedo kwi egg elimhlophe. It iqulathe 85% yamanzi, nabo bonke abanye bendawo ahlala kuyo iiproteni ezikumgangatho ophezulu. Uva umdla ukwazi ukuba iimbaleki abafuna ukugcina imilo zabo kwaye musa ukuba ngcono ngeendleko kwamafutha omzimba.

Kwangaxeshanye, nezikhongozelo becala kwi sac. isiqulatho yazo apha singaba 65-70%. Ngoko ke, le mveliso kufuneka balumke ukusebenzisa abadala kunye nabo abo athambekele ukuba utyebile.

Indlela ukujonga umgangatho amaqanda

Phantsi iqokobhe yi a zokhuselo umboniso, nto leyo aluchaphazeli isiqulatho caloric amaqanda okanye ubunzima lwabo. Kodwa ikuvumela ukugcina imveliso ixesha elide. Ngaphandle koku, le iindwendwe akazi buhlungu ukwazi ngendlela elula kodwa ethembekileyo ekuvavanyeni amathayara le mveliso. Akwanelanga ukuba uthululele nasiphi na isiqulathi emanzini plain ageze le iqanda ekrwada.

Ukuba lagxila - amathayara walo kwiintsuku ezingaphantsi kwe ezintathu okanye ezine. Ukuba ndiyise kuloo umphezulu, ixesha umda inyuswe ukuya iiveki ezimbini okanye ezintathu. Ukuba yinxalenye iqanda ephuma emanzini, amathayara wayo uya kuba phantsi kwamathandabuzo enkulu.