Awudingi ukuqeda lesi sisekelo sokudla okuthandayo.
Uma uzama ukudla ukudla okunamafutha aphansi, ngezinye izikhathi kungadideka ukwazi ukuthi yikuphi ukudla (ngaphandle kokusobala) okulungile. Amaqanda athole i-rap embi esikhathini esidlule - ngokuyinhloko kokuqukethwe kwawo kwe-cholesterol - kodwa ingaba yingxenye yokudla okunempilo, okuphansi kwe-fat-ekulinganiseni.
Ukuxhumeka kwe-Cholesterol
Amaqanda asolwa ngenxa yokuqukethwe kwawo kwe-cholesterol ephezulu. Iqanda elilodwa liqukethe cishe u-210 mg we- cholesterol yokudla (umkhiqizo owodwa, oMnandi kakhulu we-Eggland, uqukethe 180 mg kuphela iqanda ngalinye), okwamanje engaphezu kwengxenye yesithathu yomkhawulo wansuku zonke wama-300 mg okhulunywe yi-American Heart Association.
Kodwa-ke, ngokucwaninga okufaka ukungabaza ngokuthi kukhona ukuxhumana okuqondile phakathi kwe-cholesterol yokudla, etholakala ekudleni esikudlayo, kanye ne-cholesterol yegazi, eyenziwe ngumzimba, iKomiti Yezinkombandlela ZikaDisemba ka-2015 uncoma ukususa umthamo wamanje ka-300 mg ngosuku . Izici eziningi zithinta amazinga wegazi we-cholesterol, kuhlanganise nomlando womndeni, ukudla, ubudala, nokuthi ngabe sibhema futhi siyasebenza. Ngokuphathelene nokudla, kukhona ubufakazi bokuthi ukudla kwethu ngamafutha agcwele kanye namafutha okuthutha kunomthelela omkhulu emazingeni wegazi we-cholesterol kunokudla kwethu kwe-cholesterol yokudla.
Okuqukethwe kwamafutha
Yiqiniso, eziningi zokudla kwe-cholesterol eziphakeme kakhulu zigcwele amafutha amaningi noma ama-trans. Kodwa iqanda aliyona enye yazo. Elinye iqanda linamafutha angu-5g (cishe amaphesenti ayisishiyagalolunye wezindleko zansuku zonke), okuyi-1.5g kuphela egcwele. Ngenxa yokuthi amaqanda avame ukujabulela ukudla okunamafutha aphezulu njengokweshizi (ku-scrambled or omelets), noma okuthosiwe ne-bacon kanye ne-sausage, kubonakala njengokudla okunamafutha aphakeme-kodwa lokho kungumhlangano kuphela.
Uma ezinye izithako zidliwe kanye namaqanda ziphilile, bese kufaka amaqanda ekudleni okunamafutha aphansi kungumqondo ohlakaniphile.
I-Nutrient Dense
Ngaphandle kokuba namafutha aphansi, amaqanda agcwele izakhi. Amaqanda angumthombo omuhle wamaprotheni futhi aqukethe amavithamini namaminerali angaphezu kwayishumi, kuhlanganise nensimbi, i-zinc, i-folate, i-phosphorus, i-riboflavin, namavithamini A, D, E no-B-12.
Bafaka ipeni elilodwa lokudla okunomsoco ngamakhilomitha angu-70 ngamunye.
Ukuze uthole i-premium, ungabuye uthenge amaqanda aqukethe i-omega-3 ebalulekile ama-acids acids. I-omega-3 fatty acids, engakwazi ukukhiqizwa ngumzimba, kucatshangwa ukunciphisa ingozi yesifo senhliziyo. Leziqanda ezicebile zinikeza inani elifanayo le-omega-3 fatty acids enempilo enempilo eyi-3-ounce ekhonza izinhlanzi ezinamafutha njenge-saumon.
Ama-Yolks no-Whites
Wonke amafutha kanye ne-cholesterol yeqanda ayatholakala e-yolk, kanti iningi leprotheni limhlophe. Ukuze uthole okungcono kakhulu isibonelelo sakho seqanda, ungakwazi ukusika ezinye izikhupha ezithombeni zethu. Umbuso jikelele wesithupha usebenzise amaqanda amabili amaqanda kuwo wonke amaqanda adingekayo. Uma ungathandi umqondo we-omelet omhlophe weqanda noma amaqanda amhlophe aphuziwe, qeda amafutha ne-cholesterol ngokusebenzisa iqanda elilodwa kanye namaqanda amabili amaqanda ngomuntu kunalokho.
Khumbula ukuthi ukwandisa inani lamaqanda omhlophe kungathinta ezinye zokupheka, ikakhulukazi izimpahla eziphekwe. Uma amaqebelengwane akho enesisindo kakhulu uma usebenzisa amaqanda abamhlophe kuphela, sebenzisa umxube wamaqanda aphelele kanye namaqanda abamhlophe esikhundleni (futhi besebenzisa ama-white amabili amaqanda amaqanda onke).
Amaqanda indlela ephansi
Nakuba amaqanda ngokwawo angase abe namafutha aphansi, lokho akusho ukuthi isidlo seqanda sizohlala sincane emafutheni uma siphekwe ngobuningi bebhotela noma ngamathani we ushizi.
Ngakho-ke indlela yokupheka ibalulekile - ibavikele, ihlasele, futhi yenza ama-omelets agcwele i-veggie. Uma usebenzisa amapanki angaphandle kwezingodo kanye nezikhwele, akudingeki usebenzise ibhotela. Engeza ushizi kancane usebenzisa ushizi olunciphise amafutha noma amanani amancane ushizi oqinile, othakazelisayo.
Uma ungakapheli ukugwema ukusebenzisa amaqanda aphelele, ungasebenzisa elinye lama- egg substitutes amaningi atholakalayo, asebenza kahle izitsha eziningi. Ama-egg substitutes asebenzisa amaqanda abamhlophe njengesisekelo sabo, futhi aqukethe umbala, ama-flavorings namafutha wemifino ngezinye izikhathi. Ezinye izinhlobo azikho izakhi eziningi ezibalulekile ezitholakala kumaqanda "wangempela" (ezinye zinamavithamini namaminerali afakwe ukukhokhela), kodwa ngokungangabazeki ziyanciphisa ama-calories, amafutha, ne-cholesterol.