Amaqanda ezigwaca nezakhiwo zawo

amaqanda ezigwaca

Amaqanda ezigwaca awadumile noma adliwe njengamaqanda enkukhu, noma kunjalo lamagugu ayo okudla okunomsoco kanye nezinzuzo zayo zezempilo. Nakuba emancane impela uma kuqhathaniswa namaqanda avamile, agcwele izakhamzimba ezibalulekile ezizuzisa kakhulu umzimba nempilo.

Esihlokweni esilandelayo sizokhuluma nawe wezakhiwo ezinomsoco zamaqanda ezigwaca.

Amanani omsoco wamaqanda ezigwaca

Naphezu kobukhulu bazo obuncane, amaqanda ezigwaca agcwele izakhi ezibalulekile empilweni. Ziwumthombo omuhle kakhulu wamaprotheni ekhwalithi ephezulu, okuwukhiye uma kuziwa ekulungiseni nasekusizeni ukukhula kwezicubu emzimbeni womuntu. Ngaphezu kwalokho, aqukethe izinhlobonhlobo eziningi zamavithamini namaminerali abalulekile, njenge-vitamin B12, i-vitamin D, insimbi, i-phosphorus ne-riboflavin.

Uma kuqhathaniswa namaqanda enkukhu, amaqanda ezigwaca anesilinganiso esiphezulu se-yolk kuya kumhlophe. Lokhu kusho ezinamafutha amaningi nama-calories ngeyunithi ngayinye yesisindo. Kodwa-ke, iningi lalawa mafutha anempilo, njengoba kunjalo ngamafutha e-monounsaturated kanye ne-polyunsaturated, anenzuzo empilweni yenhliziyo.

Izinzuzo zezempilo zamaqanda ezigwaca

  • Nakuba equkethe amafutha, amaqanda ezigwaca angaba yingxenye yokudla okunomsoco okusizayo ukuqinisa impilo yenhliziyo. Aqukethe ama-phospholipids asiza ukunciphisa amazinga e-cholesterol embi egazini futhi akhulise amazinga e-cholesterol enhle, okuzosiza ukunciphisa ingozi yesifo senhliziyo.
  • Amaqanda ezigwaca anothe ngovithamini D kanye ne-phosphorus, izakhi ezimbili ezibalulekile zempilo enhle yamathambo. I-Vitamin D isiza umzimba ukuba ubambe i-calcium, kuyilapho i-phosphorus iyisici esibalulekile samathambo namazinyo. Ukudla amaqanda ezigwaca njalo kungasiza ukugcina ukuminyana okuhle kwamathambo kanye nokuvimbela izinkinga zamathambo ezifana ne-osteoporosis.

amaqanda

  • Amaqanda ezigwaca angumthombo omuhle kakhulu i-vitamin A ne-lutein, izakhi ezimbili ezibalulekile empilweni yamehlo. I-Vitamin A ibalulekile ekugcineni umbono onempilo, kuyilapho i-lutein isebenza njenge-antioxidant evikela amehlo emonakalweni obangelwa ama-radicals mahhala.
  • Ngenxa yamaprotheni amaningi kanye ne-vitamin B eyinkimbinkimbi, amaqanda ezigwaca Bangakwazi ukunikeza inani elihle lamandla emzimbeni. Amaprotheni azosiza ukugcina amazinga kashukela egazi azinzile, kuyilapho amavithamini B ayinkimbinkimbi abalulekile lapho kuguqulwa ukudla kube amandla asetshenziswa umzimba.
  • amaqanda ezigwaca Bacebile nge-choline, isakhi esibalulekile ekusebenzeni kobuchopho nokuthuthukiswa kwengqondo. Ukusebenzisa i-choline eyanele ekudleni kwakho kungakusiza ube nempilo enhle yobuchopho.

Ungawadla kanjani amaqanda ezigwaca

Amaqanda e-quail angathathwa ngezindlela ezihlukahlukene namafomu. Zingaphekwa futhi ziphakwe njengesitsha esizimele, kungakhathaliseki ukuthi kubilisiwe, kuthosiwe, kuphekwe noma kuyi-omelettes. Zibuye zivame ukusetshenziswa njengokuhambisana namasaladi, amasemishi nezitsha ze-sushi.

Ngamafuphi, amaqanda ezigwaca, naphezu kobukhulu bawo obuncane uma kuqhathaniswa namaqanda avamile, ahlinzeka ngezakhi eziningi zempilo. Ziwumthombo omuhle kakhulu wamaprotheni, amavithamini namaminerali ekhwalithi ephezulu esiza ukuqinisa impilo yenhliziyo nemithambo yegazi noma yobuchopho. Ngakho-ke, ungangabazi ukufaka amaqanda ezigwaca ekudleni kwakho kwansuku zonke futhi uzuze kuzo zonke izakhamzimba nezakhiwo zazo. Kodwa-ke, kubalulekile ukukhumbula ukuthi kuhle ukuwasebenzisa ngokulinganisela futhi ungawasebenzisi ngokweqile uma uwathatha.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.