Abantu abaningi abanesifo sikashukela bakhathazeke ngokudla amaqanda ngoba bakholelwa ukuthi baphakeme kakhulu ku-cholesterol. Kwake kukholelwa ukuthi ukudla i-cholesterol yokudla kungakhuphula i-cholesterol egazini, kodwa lo mqondo awusacatshangwa ukuthi uyiqiniso. Empeleni, ucwaningo luye lwabonisa ukuthi i-cholesterol yokudla, njenge-cholesterol etholakala emaqanda, ayixhunyiwe namazinga aphezulu e-cholesterol egazini.
I-Cholesterol Yokudla ayixhunywanga ne-High Blood Cholesterol
Nakuba kungavamile ukuthi umuntu onesifo sikashukela sohlobo 2 abe neminye imibandela efana ne-cholesterol ephakeme, ukusetshenziswa kwe-cholesterol yokudla ngokwalo akuzange kuhlotshaniswe namazinga wegazi we-cholesterol.
Ngokuqondene nobuhlobo obuningi phakathi kokusetshenziswa kweqanda kanye nohlobo lwesifo sikashukela sesi-2, isifundo soJuni 2010 esanyatheliswa kuyi-Journal of Clinical Nutrition asizange sithole ubuhlobo obunjalo. Abanye ochwepheshe batusa ukunciphisa amaqanda angaphezu kwama-isikhupha amathathu ngesonto. Lokhu kunconywa kubangelwa ukuqukethwe okune-fat saturated etholakala ku-yolk esikhundleni se-cholesterol.
Kuyi-Added Saturated That Will Get You
Ukudla ngokweqile kwamafutha agcwele (okutholakala kokudla okuthosiwe, ukucubungula ukudla okunjenge-sausage kanye nebhethoni namaswidi afana namakhukhi, ikhekhe, ne-candy) kungaphakamisa i-cholesterol yegazi lakho. Futhi ngenkathi amaqanda amabili anamafutha angaphansi okuncane kunokwama hamburger encane, uma upheka amaqanda akho ebhotela, uwagcoba ushizi ogcwele noma uwabhanqise nge-bacon noma isoseji, uzodla udle kakhulu.
Eqinisweni, imiphumela ethile yokutadisha ibonise ukuxhumana phakathi kwamaqanda okudla kanye ne-cholesterol ephakeme noma isifo sikashukela singase sithathwe ngokususelwa kwamanye amabhulakufesi asezingeni eliphakeme elinamafutha afana nebhotela, ubhekeni kanye nesoseji.
Amaqanda Ungaba Ingxenye Yokudla Okulinganiselayo
Ngokwabo, amaqanda angumthombo wamaprotheni onomthoko ongenamandla ongasiza ukulinganisela uhlelo lokudla olwenzelwe umuntu onesifo sikashukela .
Amaprotheni yi-macronutrient ebalulekile esiza ekusizeni ukugcina umzimba, ukulondoloza nokwakha umzimba omzimba oqinile, ukwandisa umkhuhlane futhi usize ukuphulukisa nokulungisa izicubu. Amaqanda akanayo i-carbohydrate futhi ayikhawulelanga emthonjeni ushukela wegazi uma udliwa wedwa. Amaqanda abamhlophe yiyona ndlela elula: ama-white amabili amaqanda noma i-1/4 indebe isabelo seqanda anesigamu sekhalori lamaqanda angu-1 futhi anamafutha aphansi kakhulu.
Nazi imibono yokudla enempilo engaphansi kwama-calories angu-500 futhi afaka amaqanda:
- Ukuqothula iqanda elilodwa namaqanda amabili amaqanda. Yengeza noma yimaphi imifino engekho isisindo esivumelwaneni sakho - imifino ephusiwe esele, isipinashi, pepper, anyanisi. Sisebenzela isitshalo seqanda phezulu kwesigca se-1 se-toast yokudla okusanhlamvu ne-smear ye-avocado. Engeza ukukhonjiswa kwezithelo ezintsha zonyaka.
- Hlanganisa amaqanda amabili okuphekiwe kanzima okuphekiwe kanye neqanda elilodwa elimhlophe ne-avocado futhi usebenze nge-ulethisi no-utamatisi kwi-toast egcwele kakolweni. Engeza ukukhonjiswa kwezithelo ezintsha zonyaka.
Ukudla amaqanda kuneziNzuzo zezempilo ezengeziwe
Uma usengabaza ngokufaka amaqanda ohlelweni lwakho lwesidlo sesifo sikashukela, nansi ezinye izizathu zokuthi kungani abantu abanesifo sikashukela kufanele bacabange ukudla amaqanda:
- Ngaphandle kokuncipha kwamanoni agcwele futhi agcwele amaprotheni aphezulu, amaqanda nawo agcwele ama-vithamini namaminerali angu-13 abalulekile - amabili alo, i-choline ne-lutein, abalulekile ekusebenzeni kobuchopho neso.
- Amaqanda angumthombo omuhle wevithamini D enamafutha amaningi. Ukondla okwanele ka vithamini D kunganciphisa ingozi yesifo sikashukela sohlobo lwesibili, kodwa akukaziwa ukuthi ngabe ukulungisa ukungabi nabuthakathaka kwe-vitamin D kubantu abanokuhlukumezeka kwe-glucose kunganciphisa ingozi yokuqhubekela phambili ekuhloleni uhlobo lwesifo sikashukela.
- Ukudla amaqanda ngesikhathi sasekuseni kungasiza ekulawuleni indlala kanye namazinga kashukela egazini. Esinye isifundo ngokuqhathaniswa kwasekuseni kweqanda esikhatselweni sasekuseni se-bagel, labo ababenamaqanda okudla kwasekuseni babika ukuthi banemizwa encane elambile ngalo lonke usuku futhi balahlekelwa isisindo esingaphezu kuka-65%. Amaprotheni anciphisa ukugaya kanye nokwakheka kwe-glucose. Ngakho-ke isizathu sokuba amaprotheni amahle, afanelekile afakwe kuzo zonke izinhlelo zokudla zabantu abanesifo sikashukela.
- Ucwaningo olulodwa lwaphakamisa ukuthi ukudla amafutha aphezulu, amaprotheni aphakeme, ukudla kwasekuseni kwe-carbohydrate kungasiza ekunciphiseni ushukela wegazi.
- Elinye iqanda linama-khalori angama-75 futhi alikho ama-carbs. Amaqanda abilisiwe abamba ikhalori elihle kakhulu ne-carbohydrate elawulwayo, okuvumela ukuba ugcwalise iphrotheni ngaphandle kokushukela ushukela wegazi lakho.
- Amaqanda abiza okungenani izikhathi eziyi-1/2 kuya kwezingaphansi kwezingu-2 ngaphansi kwezinyama ezilinganayo nezinhlanzi uma ukhathanisa iqanda elingu-1 okunye kwenyama, okwenza kube ukhetho olunzulu kakhulu
Ukucabanga Okugcina
Khumbula ukuthi ukupheka okupheka iqanda kahle kuyindlela engcono kakhulu yokunciphisa ingozi yokudla ubuthi lwe-salmonella. Cishe akuyona into enhle yokudla amaqanda aluhlaza.
Imithombo:
U-Djoussé L, uKamineni A, uNelson TL, uCarnethon M, uMMozaffarian D, uSiscovick D, uKamamal KJ. http://www.ajcn.org/cgi/content/short/ajcn.2010.29406v1. Ukusetshenziswa kwamaqanda kanye nobungozi bohlobo lwesifo sikashukela ku-Older Adult. I-American Journal of Clinical Nutrition 2010.
I-Linus Pauling Institute. I-Vitamin D. http://lpi.oregonstate.edu/mic/vitamins/vitamin-D
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. no Wainstein, J. (2013), Big Breakfast Breakfast in Protein kanye Fat Kuthuthukisa Ukulawula Glycemic ngohlobo 2 Diabetes. Ukukhuluphala. i-doi: 10.1002 / oby.20654
U-Ratliff J, Leite JO, u-Ogburn R, uPuglisi MJ, VanHeest J, Fernandez ML. Ukudla amaqanda ukuze uthole izifo zokudla kwasekuseni I-Plasma Glucose ne-Ghrelin, Ngenkathi Ukunciphisa Amandla Ukuthola Amandla Phakathi Namahora Angu-24 Ema-Men Adult. Ucwaningo Lokudla; 2010, 30: 96-103.
UVander Wal JS, Gupta A, Khosla P, Dhurandhar. "I-Egg Breakfast Incandise Ukulahlekelwa Isisindo." I-International Journal of Obesity; 2008, 32: 1545-1551.