Amaqanda angaba yingxenye enempilo yokudla kwengane yakho, kodwa ungase uzibuze ukuthi imaphi amaqanda afanelekile. Izincomo zezinkukhu ziye zayeka ukwesaba i-cholesterol emaqanda. Kodwa usadinga ukulinganisela ukuthi ngabe ingane yakho isivele ithola i-cholesterol kusuka eminye imithombo yamaprotheni nokuthi ngabe ingane yakho ithola izithelo nemifino okwanele.
Amaqanda kanye nokudla kwezingane
Amaqanda anenzuzo eningi, kuhlanganise nokuphakama kwamaprotheni, izinsimbi, amaminerali namavithamini B. Esikhundleni sokukhathazeka ngokuthi zingaki amaqanda ingane yakho edlayo, kubaluleke kakhulu ukubheka nokuhlela ukudla kwakhe konke ngokuzama ukulandela imihlahlandlela ye-MyPlate. Kule mihlahlandlela yokudla, amaqanda ayingxenye yeqembu lezokudla kwamaprotheni.
Izingane ezifunda esikoleni, ezineminyaka engu-9 kuya ku-13 ubudala, kufanele zithole ama-5-ounce equals kusukela kuleli qembu lokudla usuku ngalunye ngenkathi izingane ezincane zingase zibe nama-ounces amabili kuya kwangu-4 kuphela. Ngokuvamile, iqanda libala njengama-ounce eqenjini lokudla kwamaprotheni, kodwa ngokuvamile awufuni ukudla okukodwa kube ngumthombo wakho wamaprotheni ngosuku.
Amaqanda ne-Cholesterol
Ngaphezu kokunconywa kwansuku zonke zokudla okunamaprotheni , kubalulekile ukubheka ukuthi ingane yakho ikuphi ukudla okuningi. Uma kakade unezokudla okuphakeme kakhulu kwe-cholesterol, eningi lobisi , ushizi, i-yogurt, inyama esetshenzisiwe, noma i-ayisikhilimu, bese udla amaqanda njalo ungase ungabi umbono omuhle.
Uma ukudla kwakhe kungaphansi kwe-cholesterol namafutha agcwele futhi udla ukudla okuningi nge-fibre , bese udla amaqanda njalo ngokuhle .
Kubalulekile ukukhumbula ukuthi izincomo ezijwayelekile zokudla amaqanda zihlanganisa amaqanda adliwa njengesithako kwezinye ukudla, njengamaqebelengwane. Isibonelo, uma usebenzisa amaqanda amane ukubhaka ikhekhe futhi ingane yakho idla izingcezu ezimbili zezingcezu eziyisishiyagalombili zekhekhe, lokho kulingana nokudla iqanda elilodwa.
Ubuhlobo phakathi kwe-cholesterol yokudla nokuthi kanjani noma kungakhathaliseki ukuthi kuthinta izinga lakho legazi le-cholesterol manje sekuqondwa kangcono. Ochwepheshe abaningi bahlambalaza izincomo ezindala mayelana nokugwema amaqanda ngoba bacabanga ukuthi kubaluleke kakhulu ukunciphisa inani lamanoni agcwele ekudleni komuntu esikhundleni sokunciphisa i-cholesterol. Yilokho okuningi kwezincomo ezintsha ezisho manje.
Okufanele Ukwazi Ngezingane Ukudla Amaqanda
Ngaphandle kwala macebiso, ezinye izinto ozokwazi mayelana nezingane zakho ezidla amaqanda zihlanganisa:
- Ukudla iqanda ngosuku ngalunye akucatshangwa ukuphakamisa i-cholesterol yakho yegazi. Iqanda liqukethe ama-milligram angu-213 we-cholesterol.
- Amaqanda abhekwa njengomthombo omuhle wamaprotheni.
- Abantu abaningi kufanele badle amaqanda ambalwa, hhayi ngoba badinga uketshezi oluncane ekudleni kwabo, kodwa ngoba kakade badla ukudla okuningi kakhulu kwamaprotheni. Kufanele esikhundleni salokho badle izithelo , imifino kanye nezinye "amaqembu okudla angadli."
- Ukuyeka ukuqaliswa " kokudla kokungezwani komzimba " ezinsaneni, njengezimhlophe zamaqanda nebhokisi le-peanut, akusasetshenziselwa ukuzama ukuvimbela ukudla okudliwayo.
- Qiniseka lapho ulungiselela futhi ugcina amaqanda.
> Imithombo:
> Izinkombandlela Zokudla 2015-2020. UMnyango WezeMpilo waseMelika kanye Nezinsizakusebenza Zabantu kanye noMnyango Wezolimo wase-US. https://health.gov/dietaryguidelines/2015/guidelines/.
> Ukuvimbela Amagciwane: Okufanele Ukwazi Ngomsoco Wezingane Zakho . I-American Academy Yokuguqulwa Kwesifo Sokuzivocavoca Ne-Immunology. https://www.aaaai.org/Aaaai/media/MediaLibrary/PDF%20Documents/Libraries/Preventing-Allergies-15.pdf.