Mangaki amaqanda ongawadla?

Amaqanda ezinkukhu ayingxenye ebalulekile yokondleka okufanele, umthombo wama-amino acid, amavithamini kanye namaminerali. Noma kunjalo, aqukethe i-cholesterol, into engaba yingozi ohlelweni lwe-cardiovascular. I-cholesterol eyeqile yegazi ihlotshaniswa nobungozi bezempilo.

Mangaki amaqanda ongawadla ngosuku ngaphandle kokulimaza impilo?. Ngabe kunempilo ngempela ukudla abamhlophe kuphela kunezikhupha? Kuzokwenzekani emzimbeni uma udla amaqanda amaningi - izingozi nemiphumela engemihle engaba khona.

Ingabe kulungile ukudla amaqanda nsuku zonke?

Amaqanda angenye yemithombo yamaprotheni eshibhile kakhulu kubasubathi. Abanye abasubathi bayakwazi ukudla amaqanda enkukhu afika kwayisishiyagalombili noma ngaphezulu ngosuku. Ukwenza lokho bathola amagremu ayi-8 wamaprotheni kuze kufike ku-120-4 amagremu we-cholesterol. Qaphela ukuthi i-RDA yale nto ingu-5 mg kuphela.

Eqinisweni, ingozi yokusebenzisa amaqanda nsuku zonke ilele ngqo kokuqukethwe okuphezulu kwe-cholesterol. Kuze kufike ku-400-500 mg ngocezu ngalunye. Ngaphandle kwalokhu, ososayensi bakholelwa ukuthi ubudlelwano phakathi kokuqukethwe yi-cholesterol ekudleni nezinga layo egazini buyindida.

Ngokuya ngocwaningo, kubantu abaphilile, ukusetshenziswa kwamaqanda enkukhu noma ngabe kunenani elanele ngokwanele (cishe u-3-4 ngosuku noma cishe ama-20 ngeviki) akalithinti lonke izinga le-cholesterol egazini lilonke, noma izinga “elibi” cholesterol ikakhulukazi.

Ukudla kwamaqanda okwehlisa isisindo

Ngaphandle kwegama, ukudla kwamaqanda kukuvumela ukuthi ungadli amaqanda kuphela. Ungase futhi udle inani elincane lemifino, kanye nezithelo ezinenkomba ephansi ye-glycemic. Eqinisweni, i-diet is low-carb futhi isetshenziswa njengesinyathelo sokulungiselela ukungena kwe-ketosis.

Kukholakala ukuthi ngokudla kwamaqanda ungalahlekelwa ama-2-4 kg phakathi nezinsuku zokuqala ezi-3-5 - futhi ngaphandle kokuzwa umuzwa obukhali wendlala. Kusukela ukusetshenziswa kwamaqanda anothile ngamaprotheni kunikeza umuzwa wesikhathi eside wokugcwala. Phakathi kokuphikisana okuyinhloko kukhona ukukhulelwa nesifo sesibindi.

Amaqanda - ingozi nobungozi

Ngaphandle kokuthi i-cholesterol evela ekudleni iguqulwa kancane nje ibe yi-cholesterol esegazini, imvamisa akunconywa ukuthi udle amaqanda angaphezu kuka-3-4 ngosuku. Uma kudliwe kule mali, cishe umuntu oyedwa kwabathathu uzothola amazinga aphezulu we-cholesterol egazini.

Qaphela ukuthi sikhuluma kuphela ngokwanda okuncane kwe-cholestero - futhi, kokubili "kubi" futhi "kuhle". Ngakolunye uhlangothi, azikho izifundo ezingozini eziqondile zokusetshenziswa ngokweqile kweqanda - njengoba nje kungekho umthamo omkhulu "ophephile".

Ungadla malini ngesisu esingenalutho?

Izinganekwane ezithandwa kakhulu zokudla okunempilo ngamaqanda ukuthi zinempilo yokuphuza ziluhlaza noma kufanele zidliwe esiswini esingenalutho. Eqinisweni, abukho ubufakazi bokuthi zizuzisa kakhulu uma ziluhlaza - noma kunjalo, izingozi zempilo zingavela ekwelashweni okwanele kokushisa.

Ngaphezu kwalokho, amaqanda angadala ukungezwani kokudla ngakunye - ikakhulukazi uma kudliwa kakhulu esiswini esingenalutho.

Ngabe amaqanda anempilo yeshalofu?

Isincomo somkhiqizi ojwayelekile ukusebenzisa amaqanda zingakapheli izinsuku eziyi-7. Ngenxa yesitoreji segumbi lokugcina, amaqanda azohlala emasha amasonto ambalwa lapho efrijini. Ngemuva kwalesi sikhathi, amaqanda angajika abole - ikakhulukazi uma kunegobolondo elincanyana.

Mangaki amaqanda okufanele abagijimi badle?

Ukuthola ubukhulu bemisipha ngokuqeqeshwa kwamandla kusho ukwanda kokudla kwamaprotheni - kepha kuphela ngemuva kwesizinda sokwanda okuphelele kokudla kwekhalori. Ngamanye amagama, inani eliphelele lezakhamzimba ekudleni libaluleke kakhulu kunokudla nje kwamaprotheni kumaqanda nasenyameni.

Ngaphezu kwalokho, lapho usebenzisa inani elikhulu lamaqanda (ngaphezu kuka-3-4 ngosuku), kunconywa ukunciphisa ukusetshenziswa kwezikhupha - ngokwesibonelo, ukupheka i-omelet kusuka kuma-protein amaningi kanye ne-yolk eyodwa kuphela. Lokhu kuzonciphisa kakhulu ukutholakala kwe-cholesterol, ngoba cishe ayikho i-cholesterol emaprotheni.

Ngokulandelayo, i-cholesterol eyeqile iyingozi kakhulu uma usebenzisa izidakamizwa ze-anabolic - ukuphazamisa isibindi. Kepha, njengakwezinye izimo, abukho ubufakazi obucacile bokuthi ukudla inani elikhulu lamaqanda kuyingozi ngqo empilweni.

Isincomo sika-Nutritionist sokuthi mangaki amaqanda ongawadla ngosuku noma ngesonto - awekho ngaphezu kwama-3-4 amaqanda aphelele ngosuku noma ama-20 ngeviki. Ingozi engaba khona ilele kokuqukethwe okuphezulu kwe-cholesterol esikhunjini - inani eleqile lale nto lingakhuphula izinga le-cholesterol egazini.