Amaqanda - umthombo onempilo we-gluten wamaprotheni, amavithamini, amaminerali kanye ne-choline
Amaqanda ngempela ukudla okumangalisayo. Lezi zindaba ezinhle kubapheki abangenalo i-gluten ngoba amaqanda ayisithako esidingekayo ekuphekeni kwezimpahla eziningi eziphekwe nge-gluten. Bayibopha ama- gluten-free flours kanye nama-starches, bafaka ukunqwaba nokuvutha ama-sauces futhi-ke, amaqanda afana nama-breakfasts yendabuko.
Kodwa bewazi ukuthi ngaphakathi kwalesi simanga esincane, esingokwezimali, imvelo ihlinzekile amaprotheni abalulekile abizwa ngokuthi ama-amino acids asekela ukuzivikela okunempilo, ukugcina imisipha enempilo, isikhumba nezinwele futhi kuyadingeka ukuze kuhlanganiswe ama-enzyme namahomoni?
Yebo, amaqanda ayamangalisa.
Amaqanda nawo angumthombo omuhle wamavithamini B, i-Vitamin D, i-trace mineral iodine, i-selenium ne-molybdenum, i-choline - isakhi esibalulekile ekusebenzeni kobuchopho nempilo yeselula kanye ne-lutein ne-zeaxanthin, izakhi ezimbili ezisekela umbono onempilo.
Izibalo ze-Egg Kusuka ku-USDA Idatha Yomhlaba Kazwelonke Yokwemvelo ye-Standard Reference - 23
- Iqanda elilodwa elikhulu linamakholori angu-72, 6.3 amagremu amaprotheni, ama-4.75 amagremu amafutha, ama-0.36 amagremu ama-carbohydrate ne-71 mg sodium.
- Elinye iqanda elikhulu liwumthombo ocebile we-choline. I-yolk ine-125 mg.
- Amaqanda nawo angumthombo omuhle we-lutein ne-zeaxanthin, izakhi ezimbili ezibalulekile ezisekela impilo ye-eye. Elinye iqanda elikhulu liqukethe 252 mcg.
- Elinye iqanda elikhulu liqukethe cishe i-185 mg ye-cholesterol (Qaphela: I-USDA ivuselele i-cholesterol inomkhiqizo weqanda phansi ukusuka ku-Standard Reference Data Data)
Amaqanda ne-Choline
Amaqanda ama-egg, hhayi abamhlophe kukhona umthombo ocebile we- choline . I-Choline iyingxenye ye-neurotransmitter acetylcholine esekela inkumbulo iphinde isize isimiso sakho sezinzwa kanye nokuxhumana kwamasipha nomunye nomunye.
I-Choline nayo isetshenziselwa ukwakheka kwe-membrane yeseli kanye namazinga enempilo ka-homocysteine, okudingekayo empilweni yempilo. Ngokusobala, i-choline ingumsoco we-VIP namaqanda ayimthombo omuhle kakhulu wokudla we-choline!
I-Intake Yokweneliseka Yansuku zonke Econyiwe (AI) ye-Choline:
Izinsana Izinyanga 0-6 - Amadoda ama-125 mg Amantombazane 125 mg
Izinsana ezinyangeni ezingu-7-12 - Abesilisa 150 mg Abesifazane 150 mg
Izingane 1-3 iminyaka - Abesilisa / abesifazane 200 mg
Izingane 4-8 iminyaka - Amadoda / ama-250 mg
Izingane 9-13 iminyaka - Abesilisa / Abesifazane 375 mg
Izinsana ezineminyaka eyi-14-18 - Amadoda ama-550 mg Amantombazane 400 mg
Abantu abadala abaneminyaka engu-19 nangaphezulu - Abesilisa ama-550 mg Amantombazane 425 mg
Ukukhulelwa Konke iminyaka - 450 mg
Ukuncelisa isisu Kuphela iminyaka - 550 mg
Abacwaningi base-Iowa State University bahlolisise ukudla kwabantu base-US futhi bathola ukuthi abangaphezu kuka-90% baseMelika abanelungelo lokukhetha! Imiphumela yokutadisha kwabo, i- Choline ekudleni kwe-US Population yashicilelwa kuyi-FASEB Journal, 2007.
Amaqanda ne-Cholesterol
Amaqanda ayaziwa ngokuqukethwe kwawo okuphezulu kwe-cholesterol. Izindaba ezinhle ukuthi ukucwaninga kubonisa ukuthi i-cholesterol yokudla ayiyona into ebangela ingozi yesifo senhliziyo njengoba kwacatshangwa. Abantu abaningi ngosuku olulodwa ngeke luphazamise igazi lipids noma izingozi zesifo senhliziyo.
Ngokusho kwebhodi le-American Egg Board, "Izinhlangano eziningana zokugqugquzela ezempilo emhlabeni wonke - kuhlanganise ne-Health Canada, iCanada Heart and Stroke Foundation, i-Australian Heart Foundation kanye ne-Irish Heart Foundation - ikhuthaza amaqanda njengengxenye yokudla okunempilo, ngokubona ukuthi benza iminikelo ebalulekile yokudla okunomsoco. "
Ukwengeza amaqanda angenamsoco, okunomsoco futhi okweqisayo ekudleni okungenakudla kwe-gluten kuyindlela enhle yokudla enempilo ngenkathi ujabulela zonke izinzuzo zendlela amaqanda angathuthukisa ngayo izindlela zethu zokupheka ngaphandle kwe-gluten!
I-Egg Gluten-Free Egg Ungadliwa
- I-Gluten-Free Eggs Benedict Recipe
- Amaqanda angenama-Gluten akhululekile kuphela izingane
- Indlela Yokufinyelela Umhlahlandlela Wezinyathelo Zezinyathelo Zama-Egg-Step-by-Step
- Amaqanda aphikisiwe
- Indlela Yokubilisa Amaqanda Indlela Efanele
- I-Kid-Friendly Omelette Recipe
- Amakhukhi we-Chocolate Pecan Meringue
Imithombo:
I-USDA Idatha Yomhlaba Kazwelonke Yokwemvelo Yezingqinamba Ezijwayelekile 23
I-Choline: I-Linus Pauling Institute, i-Oregon State University
Ukudla Okumnandi Komhlaba
I-FASEB Journal