Monographic: amaqanda

Ngabe kukhona okusizayo nokuzithoba okudlula i- iqanda ukuphatha isidlo sasemini noma isidlo sakusihlwa? Kuyinto enhle futhi ihamba kahle cishe nganoma yisiphi isithako. Kube yingxenye yokudla kwethu isikhathi eside ngakho-ke le ndatshana ifaneleke kahle ukuze sazi kabanzi ngalokhu kudla okuyigugu futhi sicacise ezinye izinganekwane ezihambisana nakho.

Iqanda lingukudla okuphelele kakhulu okhuluma ngokudla okunempilo futhi linikeza amakhalori ambalwa kakhulu. Inengxenye enkulu yamaprotheni asezingeni eliphezulu futhi amanoni ayo anempilo.

Ziyini izingxenye zeqanda?

Abaningi bethu bangacabanga ukuthi iqanda lakhiwe ngegobolondo, okumhlophe kanye ne-yolk. Kepha uhlelo lokuvikela amaqanda olwenziwe ngemvelo luyinkimbinkimbi kakhulu futhi luthakazelisa kunalokhu. Ake sibheke lo mfanekiso:

• Bud. Ecebile ngomsoco, isikhupha siyisisekelo seqanda. Imele cishe u-30% wesisindo esiphelele futhi ivikelwe izingqimba eziningana, amadiski nolwelwesi (njengoba kungabonakala esithombeni). Mhlawumbe yingxenye ebaluleke kakhulu yeqanda, ngoba kulapho kuhlala khona amaseli wegciwane, okungukuthi, lapho kukhuleliswa khona nokukhula kombungu okulandelayo.
• Kucacile. Ingxenye esindayo kakhulu yeqanda (cishe icishe ibe ngu-60% wesisindo esiphelele). Kwakhiwa izingqimba ezine ezivikela isikhuphasha.
• Ulwelwesi Testaceous. Kunezingqimba ezimbili ngaphakathi kwegobolondo ezivikela iqanda ekungcolisweni.
• Igobolondo. Imele cishe isisindo esingu-10% sesisindo seqanda. Umbala wayo (onsundu noma omhlophe) kuzoya ngohlobo lwesikhukhukazi. Ikhasi linenqwaba yama-pores axhumana nengaphakathi nengaphandle futhi avikelwe ungqimba olulandelayo, olubizwa ngokuthi i-cuticle.
• I-cuticle. Ungqimba lwe-keratin oluvikela izimbotshana zegobolondo.
• Igumbi lomoya. Isikhala ngaphansi kweqanda, esanda njengoba iqanda liguga. Siyabonga ngakho sizokwazi uma iqanda lingaphezulu noma lincane. Sizobona ngokuningiliziwe ngokuhamba kwesikhathi.

Isikhukhukazi siqala ukubekela amaqanda kusukela emavikini angamashumi amabili sokuphila. Kuthatha amahora angama-20-24 ukwakha iqanda.

Ucabangani? Kubukeka sengathi iqanda liyinkimbinkimbi ngokwengeziwe kunalokho ebesikucabanga ekuqaleni, akunjalo?

Yiziphi izinhlobo zamaqanda ezikhona ngokohlelo lwakho lokukhiqiza?

Ngokuya ngenombolo evela kugobolondo layo, sizokwazi ngokushesha ukuthi luhlobo luni lwenkukhu.

• Inombolo 3 - Amaqanda ezikhukhukazi esibayeni. Ziyizinkukhu ezihlala emakhejini anemibandela futhi ahlonyisiwe.
• Inombolo 2 - Amaqanda avela ezinkukhu ezikhuliswe phansi. Kukhiqizwa emapulazini lapho izinyoni zingakhululeka ezindlini zezinkukhu eziklanyiwe.
• Inombolo 1 - Amaqanda ebanga lamahhala.Akhiqizwa emapulazini anezikhukhu zezinkukhu njengalezo zenombolo 2, kodwa futhi anakho ukufinyelela emapaki angaphandle emini embozwe uhlaza.
• Inombolo 0 - Amaqanda avela ekukhiqizweni kwemvelo. Ukudla kusekelwe ezintweni ezingavuthiwe ezivela ekulimeni ngokwemvelo, futhi ukuphathwa kwezinyoni nemikhiqizo yazo kuhambisana nomthethonqubo waseYurophu wokukhiqizwa kwezinto eziphilayo.

Ngenhlanhla, nsuku zonke sithola izinhlobo ezahlukahlukene zamaqanda ezitolo ezinkulu ngokuya ngohlelo lwawo lokukhiqiza, futhi namuhla singathenga amaqanda enombolo 0 no-1, okungukuthi, ezinkukhwini eziphilayo noma ezihamba mahhala, ngaphandle kobunzima. Yize intengo iphakeme kunenombolo 3, ukunambitheka kwayo kufanelekile.

Amaqanda anaziphi izakhi zomzimba?

Kubhekwa njenge- usayizi ojwayelekile usayizi weqanda elilodwa M phakathi kuka-53g no-63g no ingxenye yomuntu omdala ngokudla okungama-2.000 2 Kcal / ngosuku ngamaqanda ama-XNUMX usayizi M. Ukwakheka kokudla okunomsoco okulandelayo kungendlela elandelayo (amaqanda ama-2):

• Amaprotheni - 13 g (25% wokunconywa kwansuku zonke -IR-); kube negalelo elikhulu ngokusobala.
• Amafutha - 10 g (14% we-IR); inikelwe ikakhulu yisikhuphasha.
• Amandla - 147 kcal (7% we-IR)

• Uvithamini A - 227 mg (28% we-IR)
• Uvithamini D - 2 mg (36% we-IR)
• Uvithamini E - 2 mg (16% we-IR)
• I-Riboflavin - 0,40 mg (26% ye-IR)
• I-Niacin - 3,3 mg (20% ye-IR)
• I-Folic acid - 51 mg (25% ye-IR)
• Uvithamini B12 - 2 mg (84% we-IR)
• I-Biotin - 20 mg (40% ye-IR)
• I-Pantothenic Acid - 2 mg (30% ye-IR)
• I-Phosphorus - 216 mg (31% ye-IR)
• Insimbi - 2 mg (16% ye-IR)
• I-Zinc - 2 mg (20% ye-IR)
• I-Selenium - 10 mg (18% ye-IR)
• I-Choline - 250 mg (63% ye-IR)

Bheka kahle ngoba iqanda licebile impela ku-vitamin B12, kubalulekile ekusebenzeni kahle kobuchopho, yesistimu yezinzwa, nokwakheka kwegazi, kanye namaprotheni ahlukahlukene.

Sihlaziya ezinye izinganekwane ngeqanda ...

1. Kumele sinciphise ukusetshenziswa kwamaqanda. Njengoba iqanda lingukudla kwekhwalithi ephezulu, kokubili amaprotheni alo kanye namafutha alo, kuyinganekwane engamanga ukuthi kufanele sikhawulele ukusetshenziswa kwamaqanda kubantu abaphilile kanjalo. Ama-protein servings kufanele amele phakathi kuka-2 no-3 ngosuku, ukuze sikwazi ukushintshana kahle phakathi kwamaqanda, inyama nenhlanzi nsuku zonke.
2. Amaqanda andisa igazi egazini. Le yinkolelo endala, kodwa ngenhlanhla isivele ingaphikiswa ngokwesayensi. Kumuntu onempilo, ukusetshenziswa okujwayelekile kwamaqanda akunyusi i-cholesterol egazini. Futhi njalo, kufanele silandele izincomo zikadokotela wethu.
3. Amaqanda ehlobo angadlulisa i-salmonella. Ukulawulwa okuqinile nokulawulwa kwekhwalithi e-European Union kuqinisekisa ukusetshenziswa kwamaqanda okuphephile. Kodwa-ke, njengokunye ukudla, ukuphatha okungafanele noma imikhuba emibi yenhlanzeko kungaholela ezifweni ezinjenge-salmonellosis: ifriji engalungile, ukuzijwayeza okungekho esimweni sokupakisha noma sokupheka, ukungcoliswa phakathi kwemikhiqizo eluhlaza nephekiwe ...

Kufanele sigcine kanjani amaqanda ngokuphepha?

Ukusetshenziswa okuphephile kwamaqanda amasha, nazi izeluleko eziyisisekelo zokuhlanzeka nezokonga:

• Akufanele neze sigeze noma sihlikihle amaqanda aluhlaza ngaphambi kokuwagcina. Uma sifuna ukugeza amaqanda, kufanele sikwenze ngaphambi nje kokuba siwapheke noma siwasebenzise. Igobolondo lamaqanda lingena kakhulu, ngakho-ke, uma siwageza futhi siwahlikihla, sizosusa ifilimu yawo evikelayo futhi amagciwane angangena ngaphakathi.
• Kufanele sipheke amaqanda ngaso sonke isikhathi. Kuyalulekwa ukupheka amaqanda uwedwa, ukugwema noma yiluphi uhlobo lokungcola kokunye ukudla. Singakusebenzisa iqiniso lokuthi i-thermomix yethu inebhasikidi, ithileyi kanye nesitsha se-varoma ukuhlukanisa ukupheka kwamaqanda.
• Uma ubona ukuthi iqanda liphukile noma inokuqhekeka egobolondweni, ungayisebenzisi.
• Uma iqanda lintanta, alisanda. Ukwazi ukuthi iqanda lisanda kutsha yini, singalibeka engilazini ende noma esitsheni eside esinamanzi. Uma iqanda lintanta liye phakathi noma ngaphezulu, kusho ukuthi selinqwabelene umoya ngaphakathi kulo futhi alisanda kutsha. Yilahle. Ngakolunye uhlangothi, uma yehla ngokushesha ifike ezansi futhi ihlale ngaphansi maphakathi nesitsha, ungayisebenzisa ngokuthula ngoba isha.

Ezinye izindatshana zentshisekelo

Ungawapheka kanjani amaqanda nge-thermomix ukuze asendaweni yawo yokupheka ngqo

Izindlela zokupheka ezingamaqanda ezi-9 ezinhle kakhulu

Wenza kanjani amaqanda azingelwe kancane igxathu negxathu

---

Umthombo - Isikhungo Seqanda