Kunezindlela eziningi zokulungiselela amaqanda ukuthi kunzima ukungabathandi, kanye nokusekela amaqiniso amaqiniso weqanda okubandakanya nawo ekudleni okunempilo. Amakholori eqanda aphansi kakhulu futhi anikeze izinzuzo eziningana zezempilo, futhi.
Ama-calories emaqiniso we-Egg kanye nokudla
| Amaqiniso Egg Ukudla | |
|---|---|
| Ukukhonza Usayizi 1 omkhulu (50 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 78 | |
| Ama-calories avela ku-Fat 45 | |
| Ingqikithi yamafutha 5g | 7% |
| I-Satisated Fat 1.6g | 8% |
| I-Polyunsaturated Fat 0.7g | |
| I-Monounsaturated Fat 2g | |
| I-Cholesterol 187mg | 62% |
| I- 63mg ye-sodium | 2% |
| Potassium 63mg | 1% |
| Ama-carbohydrate 0.6g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugars 0.6g | |
| Amaprotheni 6g | |
| I-Vitamin A 5% · I-Vitamin C 0% | |
| I-Calcium 2% · I-Iron 3% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Amaqanda agcwele ukudla okunomsoco, kanti noma amaqanda anamafutha, angaba yingxenye enempilo yokulahlekelwa isisindo noma ukudla kwesondlo. Ukuhlanganiswa kwamafutha kanye namaprotheni emaqanda kwenza konke kokubili kugcwalise nokwaneliseka-kunama-gramu angu-5 amafutha nama-calories angu-78 eqanda elinyisiwe. Amaqanda kukhona ukudla okuphansi-carb, enikeza ngaphansi kwegremu eyodwa ye-carbohydrate. Kodwa nakuba bephilile, njenganoma yikuphi ukudla, kufanele ukhumbule ubukhulu besabelo.
Ama-calories e-White Egg vs. Egg Yolk
Amanoni amaningi eqanda elibi kakhulu abhalwe e-yolk. I-yolk inikeza cishe ama-khalori angu-55 afanele amafutha namaprotheni ahlanganisiwe. Ngakolunye uhlangothi, ama-white, agcwele ukudla okunamafutha angenamsoco. Uzodla ama-4 kuya ku-5 amagremu amaprotheni, ama-khalori angu-17 kuphela, futhi cishe awukho amafutha ekhanda elilodwa elilodwa elimhlophe. Amaqanda abamhlophe nawo angumthombo omuhle we- leucine, i-amino acid engakusiza ukuba ulahlekelwe isisindo .
Iningi le-intanethi ye-intanethi imininingwane yamaqanda abilisiwe ahlinzekwa ngeqanda elikhulu elilodwa.
Khumbula ukuthi kuzodingeka ukwandise izinombolo uma udla iqanda elikhulu elengeziwe. Amaqanda amakhulu engeziwe atholakala kalula esitolo sokudla futhi ngokuvamile asebenzisana kangcono nabadli abanempilo ngesabelomali. Amaqanda amancane noma aphakathi, ahlinzeka ngamakhalori ambalwa futhi angaphansi kwamanoni.
Amaqanda amaqanda ancike ekulungiseleleni
Ngakho amaqanda amaqanda kanye nokudla okunomsoco ushintsho kanjani uma ulungiselela amaqanda ekhaya?
- Uma udla iqanda elilodwa elithosiwe ebhotela, uzodla ama- calories angu-94, ama-gramu angu-0 we-carbohydrate, ama-gramu angu-6 amaprotheni, ama-gram angu-7 amafutha, ama-gramu angu-3 amafutha agcwele, nama-milligram angu-188 we-cholesterol.
- Uma udla iqanda elilodwa eliqotshwe nebhotela uzodla ama-calories angu-107, ama-gramu angu-1 we-carbohydrate, ama-gram angu-7 amaprotheni, ama-8 amagremu amafutha, ama-gramu angu-3 amafutha agcwele, nama-milligram angu-192 we-cholesterol.
- Uma udla ukukhonza okulodwa kwama- Egg Beaters (Okokuqala) uzodla ama-calories angu-25, ama-gramu angu-0 we-carbohydrate, ama-gramu angu-5 amaprotheni, ama-gramu angu-0 amafutha, ama-gramu angu-3 we-fat satated, nama-milligram angu-0 we-cholesterol.
Izinzuzo zezeMpilo zamaqanda
Amaqanda anika izinzuzo eziningana zezempilo. Okokuqala, amaqanda angumthombo omuhle wamaprotheni. Ukudla ukudla ngamaprotheni kungakusiza ukwakha nokugcina imisipha enamandla futhi kukusiza ukuba uzizwe ugcwele futhi unelisekile ngesikhathi sokudla. Ochwepheshe bokulahlekelwa isisindo ngokuvamile batusa ukuthi i-dieters idle ukudla ngamaprotheni ukusiza ukugcina imetabolism enempilo .
Amaqanda futhi anikeze amanye amavithamini namaminerali abalulekile. Iqukethe i-vitamin D (ebalulekile ekunakekeni kwe-calcium), i-phosphorus, i-vitamin A (ukubona umbono onempilo, isikhumba, nokukhula kwamangqamuzana), namavithamini amabili ama-B anzima umzimba wakho udinga ukuguqula ukudla ube namandla. Ziwumthombo omuhle kakhulu we riboflavin, selenium, ne- choline .
I-Choline isiza ukukhulisa ukuthuthukiswa kobuchopho ku-utero futhi ingasivikela futhi ekulahlekeni kwememori ehlobene neminyaka. Amaqanda nawo aphezulu kuma-carotenoids (i-lutein ne-zeaxanthin) esiza ukuvikela amehlo ethu ekungcoleni kwe-macular.
Kuthiwani Nge-Fat ne-Cholesterol emaqanda?
Abanye abadla okunempilo bakhathazekile nge-cholesterol emaqandeni, kepha i-cholesterol yokudla kanye ne-cholesterol yegazi (ehlolwe ukucacisa ingozi yesifo senhliziyo) yizinto ezimbili ezihlukene. Ubufakazi bezokwelapha zamanje bukhombisa ukuthi ukudla ukudla okuphezulu kwe-cholesterol ngeke kuthinte kakhulu ingozi yesifo senhliziyo. Esikhundleni salokho, ochwepheshe batusa ukuthi unciphise ukudla okune-fat saturated futhi ethintekayo ukugcina amazinga wegazi we-cholesterol ezingeni eliphilile.
Ngenkathi amanye amaqanda emaqanda egcwele amafutha, amaqanda nawo anikezela kokubili amafutha e-polyunsaturated namafutha amaningi angaphezu kwe- monounsaturated . Lokhu kubhekwa njengamafutha "okuhle" ngoba kuboniswe ukuthi kuwusizo ekunciphiseni i-LDL yakho noma "i-cholesterol embi" nokuqinisa impilo yenhliziyo. Ngenxa yalesi sizathu, i-Academy of Nutrition and Dietetics incoma ukuthi ukhetha ukudla kokubili ngamafutha e-poly and monounsaturated esikhundleni samafutha agcwele.
Ukukhetha nokugcina amaqanda: Ingabe amaqanda ama-Brown ayenempilo?
Uma uthenga amaqanda, thenga okulula kakhulu ongayithola. Ayikho umehluko emkhakheni wezondlo phakathi kwamaqanda abomvu namhlophe. Nokho, kukhona amanye amaqanda anganikeza ngenani lokudla okunomsoco.
Isibonelo, uzobona "amaqanda e-Omega-3" kwezinye izitolo. Lawa maqanda avela ezinkukhu eziye zondliwa imbewu ye-flax ukukhulisa izinga lamafutha omega-3. Futhi, izinkukhu eziye zavunyelwa ukondla imifino, ama-grubs, nokunye ukudla okungokwemvelo kuveza amaqanda anamanoni amaningi omega-3. Lawa maqanda angase abizwe ngokuthi "amaqanda alusiwe."
Ekhaya, gcina amaqanda esiqandisini ngama-degrees ama-40 Fahrenheit noma ngaphansi. Ngokuvamile ungagcina amaqanda cishe amasonto amathathu kusukela ngosuku lokuthenga ngokusho kweBhodi le-Egg American.
Amaqanda angabizwa iqhwa kuze kube unyaka owodwa uma esuswa egobolondo, eshaywe futhi efakwe uphawu ezindizeni eziqinile.
Izindlela Ezempilo Zokulungiselela Amaqanda
Ukugcina iqanda lakho lidla kahle, ochwepheshe bezokudla batusa ukuthi ugweme ukwengeza ibhotela noma ikhalori ephezulu, amasoso aluhlaza. Iqanda eliboshiwe nge-toast eligcwele likakolweni lenza isidlo esiphundu, noma sibe neqanda elinzima kanzima lisebenza ngesitsha se-oatmeal. Uma ujabulela amaqanda aqhephukile, zama ukufaka isipinashi kanye nesikhizi esincane nje ukuze wenze isidlo sasekuseni esimnandi nesigcwalisayo.
Ungase futhi wehlise amakholori kumaqanda abilisiwe kanzima. Indlela elula ukukhipha i-yolk ngoba yilapho kugcinwa khona amanoni amaningi namakholori. Uma ungathandi ukunambitheka kwama-white whites, faka i-yolk nge-hummus enhle. Iphunga eliphakathi nentshonalanga lisakaze izibini zinikeza ukunambitheka okufanayo njenge-yolk nge-spice encane. Yenza i-hummus yakho ekhaya ukulawula izithako nokunciphisa amafutha nama-khalori. Futhi njengoba i-hummus yenziwe ngamabhontshisi e-garbanzo, uzothuthukisa ukudla kwakho kwamaprotheni (nakuba ungayenza nezinye imifino, njengezinyosi , futhi).
Amaqanda kufanele aphekwe isikhathi eside ukuze agweme izinkinga zokuphepha kokudla.
- Amaqanda aqhephukile nama-omelets kufanele aphekwe kuze kungabi khona iqanda elibonakalayo elibonakalayo.
- Amaqanda othosiwe namaqanda aqothulwe kufanele aphekwe kuze kube yilapho abamhlophe behlelwe ngokuphelele futhi izikhupha ziqala ukugxila.
- Uma unzima ubilisa amaqanda, azofinyelela izinga lokushisa eliphezulu ngokwanele lokuphepha kokudla. Ngemuva kokupheka kanzima, gcina amaqanda esiqandisini kuze kube ngesonto elilodwa.
- I-Casseroles nezinye izitsha namaqanda kufanele ziphekwe ekushiseni kwangaphakathi kwama-degrees Fahrenheit angu-160.
Egg Ungadliwa namacebiso
Ulungele ukuzama izindlela zokupheka zamaqanda? Zama noma yikuphi kwalezi zitsha bese usebenzisa amathiphu okuzama ukupheka kwamaqanda owakho.
- Isipinashi esilondolozayo ne-Feta Oatmeal Bowl Nge-Egg Ephezulu
- I-Tex Mex Veggie Migas
- Isikhwama seJalimane saseJalimane
- I-Cancer-Fighting Medi Brunch Plate
- I-Basic Anti-Inflammatory Egg Fritatta
> Imithombo:
> I-Egg Isondlo Isikhungo. Egg Ukudla. http://www.eggnutritioncenter.org/egg- nutrition-basics
> Miranda JM, Anton X, Redondo-Valbuena C, et al. I-Egg ne-Egg-Ukudla Okuphawulwayo: Imiphumela Yempilo Yomuntu kanye Nokusetshenziswa Njengokudla okusebenzayo. Amakhemikhali . 2015; 7 (1): 706-729. i-doi: 10.3390 / nu7010706.
> UMnyango Wezolimo wase-United States. Idatha yeZwelonke yeMithombo yezokuThuthukiswa kwe-Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/