Sonke kuthiwa amaqanda enkukhu awaziwayo yinxalenye ebalulekileyo yokutya malunga nomntu ngamnye. Oku kuboniswa ngento elandelayo: umnyaka ngamnye umntu udla amaqanda angama-200. I-Mexike inendawo ekhokelela ekusebenziseni iqanda emhlabeni, ngokwemyinge, nganye ngekota, malunga neekhilo ezingama-22 zamaqanda awela, okukufutshane nama-1.5 amaqanda ngosuku. Iimfuno ezinjalo zeenkukhu zenkukhu zibangelwa ixabiso eliphantsi, kwaye, ngenxa yendawo enkulu enokuhlala kuyo kunye nenani lezinkukhu ezikwazi ukunika amaqanda phantse bonke abemi behlabathi.
Izinzuzo ze-Kuku yenkukhu
Sivile ngeenzuzo ezinkulu zeqanda, izikhupha kunye neeprotheni. Phakathi kwabo ulala nemali emininzi, i-macronutrients, iivithamini kunye nama-amino acids. Ukubunjwa kwamaqanda enkukhu kubandakanya amavithamini A, E, B, C, D, H, K, PP. Ocebileyo ngamaqanda ngamaminerali afana ne-magnesium, iodine, i-potassium, i-calcium, i-boron, i-molybdenum, i-chlorine, i-zinc, isulfure, isinyithi, ubhedu, i-manganese kunye ne-cobalt. Zineenombolo ezininzi zamamino acid (glutamic kunye ne-aspartic acid, i-leucine, i-lysine, i-serine, i-isoleucine, i-threonine).
Iipropati eziwusizo zamaqanda zihambelana ngokuthe ngqo kunye nezithako zayo ezintle, kubandakanywa neeprotheni ezingabomhlophe abamhlophe (kungakhathaliseki ukuba kuhlekisayo kangakanani!).
Baya kuqinisa ngamandla omzimba wakho, ukulungelelanisa i-robot yesigxina kunye nokukhusela ngokuchasene ne-cataract. Ukusetyenziswa rhoqo kwamaqanda enkukhu kuya kuba yinto efanelekileyo yokulondolozwa kwezifo ze-cardiovascular and ofcological diseases, kwaye iya kuqinisa ithambo lesithambo, liya kuphakamisa amandla akho engqondo kwaye iya kuphucula imemori.
Ukongezelela, iinkukhu zenkukhu, ezibizwa ngokuba yiprotein yekhukhu, ziya kuba luncedo kakhulu kubantu abancinci, kunye nalabo bafuna ukwakha ubunzima be-muscle. I-white white iyona nto ibalulekileyo, kwaye ibaluleke kakhulu imvelaphi yendalo yeprotheni. Kwaye kuyadingeka ekudalweni, ukugcinwa nokubuyiselwa kwezicubu zesisipha ngumzimba.
Iiprotheyini kwiprotheni
Ewe, makhe sondele ngakumbi kwinyani. Okokuqala, cinga ukuba uninzi lweeprotheni kwelinye iqanda. Enye inkukhu ikhukhu iqulethe malunga ne-4-5 g yeprotheni. Kufuneka kuqatshelwe ukuba inkukhu yeproteyini ngamanye amaxesha ayedlula iphrotheni yobisi kunye neprotein yeenkomo okanye intlanzi.
Iprojekti ye-egg ixhaswe ngumzimba nge-94%, ngelixa umfuyo, umzekelo, u-73% kuphela. Iprojekti ye-egg i-90% yamanzi, ezinye iiprotheni . Iqukethe inani elikhulu le-niacin, i-vitamin K, i-B2, i-B6, i-B12, i-E. Ikwadume kakhulu ngomxholo wayo ophezulu we-vitamin D, kule nto inako ukudlula ioli yeentlanzi kuphela. Umxholo wamafutha kwiqanda elimhlophe lincinci, ngenxa yoko oku kudla ngokuba ngumkhiqizo ophantsi wekhalori.
Kwaye ngoku siphendula imibuzo eqhelekileyo malunga neqanda elimhlophe:
- uninzi lweprotheni kwiqanda eliphekwe - 12, 7 g / 100 g;
- iiprotheyini ezininzi kwiqanda lezilwanyana - 13.1 g / 100 g;
- zingaphi iikhalori kwi-albhamu yeqanda-48 kcal.
Konke kulungile, kodwa ngokumodareyitha. Ukusetyenziswa ngokweqile kwamaqanda, ngenxa yeprotheni engakanani kwiqanda eli-1, kubaluleke kakhulu kubonakaliswe kwimpilo yethu. Kukho uluvo lokuba kunye namaqanda enkukhu, inani elikhulu "le-cholesterol embi" lingena emzimbeni wethu. Konke oku, kodwa kunye nesixa esikhulu se-phospholipids, iivithamini kunye ne-lecithin nazo zingena emzimbeni. Siyabulela kule nto, i-cholesterol ayiyi kuhlehliswa.
Abantu abanesifo sikashukela kufuneka bathathe ngokungathí sina inani lamamaqanda adliwayo, ngenxa yokudliwa kwabo ngokweqile, ngaphezu kwezifo ezibi emehlweni abo, kwandisa ingozi yokuhlaselwa isifo, ukuhlaselwa kwentliziyo.
Ukuze uphephe oku, vele ulungelelanise inani lamaqanda asetshenzisiweyo, kunye nokubeka esweni umgangatho wabo nendlela yokupheka ngayo. Ngomhla ungadli ngaphezu kwama-gramu ayi-100, kwiqanda elinye malunga ne-50 g. Ngenxa yoko, amaqanda amabini ngosuku aya kukwanela. Kwaye kukufanelekile ukukhumbula ukuba ukutya inkukhu yenkukhu kwindlela yayo eluhlaza akuyikho into efanelekileyo, kunokupheka okanye ukupheka.