Okusemqoka kokudla okunempilo: inani lokudla okunomsoco wamaqanda

Amaqanda ezinyoni ezifuywayo ayasiza kakhulu emzimbeni womuntu. Zinezinombolo eziningi zezakhi ezihlukahlukene. Ukudla okunomsoco wamaqanda kubenza kube umkhiqizo obalulekile wokukhula nokuthuthukiswa okufanele kwezingane. Okuqukethwe kwamaprotheni, amafutha, amaminerali namavithamini kuwo kulinganiselwe. Ukwakhiwa kwalo mkhiqizo kuhlanganisa cishe zonke izinto ezidingekayo kubantu.

Inani lezinkukhu zezinkukhu elilodwa liyi-149 kcal. Ekubunjweni kwayo: 12.49 g amaprotheni, 1.22 g we-carbohydrate kanye no-10.02 g wamafutha. Inani lokudla okunomsoco weqanda elibilisiwe alifani kakhulu nexabiso le-caloric eluhlaza. Ngakho-ke, iqanda elikhuni elinama-inkukhu eliqukethe i-kcal 155. Yiqiniso, ngesikhathi sokupheka kwamavithamini ulahlekile. Kodwa uma kunikezwa amaqanda ngokushesha, izinto eziningi eziwusizo zigcinwa. Ukwelashwa okushisayo kubulala amaphesenti angu-10 kuphela amavithamini.

Iqanda, okokuqala, licebile amaprotheni aphezulu. Kodwa inani eliphakeme lokudla okunomsoco wamaqanda nakho ukuthi liwumthombo wamafutha angenisiwe, kanye namanye amakhemikhali asebenzayo. Ngakho-ke, iqanda elilodwa linganikeza isidingo samalanga nsuku zonke somuntu kumavithamini alandelayo nama-trace elements: ku riboflavin - ngamaphesenti angu-15, ngo-vitamin B12 - ngamaphesenti angu-8, ngo-selenium ngo-10, ngo-vitamin A ngo-6, ku-folic acid ngo-4 , Zinc kanye ne-iron - ngo-4%, ngo-vitamin E - ngo-3%, ku-thiamine - ngo-2%.

Ukwenziwa kwamakhemikhali amaqanda ezinyoni zezinhlobo ezahlukene akufani kakhulu. Amaqanda ezinkukhu angama-70-75 wamaphesenti amanzi. Kuyo ngesimo se-emulsion iqukethe amaprotheni, ama-carbohydrate, amafutha, amavithamini namaminerali. Ukudla okunomsoco wamaqanda ezinyoni zamanzi ezifuywayo kuhlanganisa amanzi angaphansi kwamanzi kanye namafutha amaningi.

Futhi kufanele kuphawulwe futhi kube nokugaya kakhulu komkhiqizo. Amaprotheni nama-amino acid weqanda aqhutshwa ngumzimba ngamaphesenti angu-94. Ubisi lwezinkomo, lesi sibalo siphesenti engamaphesenti angama-86, futhi inyama yengulube - 75. Ukudla okunomsoco wamaqanda ezinkukhu, ukugcoba kwabo okungcono kakhulu kuvumela ukuba bathunyelwe kwimikhiqizo yokudla.

Yolk

Ngokubaluleka kokudla okunomsoco, ingxenye eyinhloko yi-yolk. Ngakho-ke, inani lomsindo owomile kulo (ngokuphathelene nalo lonke iqanda lonke) cishe ngamaphesenti angu-45-50. Esikhathini segobolondo lomsindo, amaphesenti angama-30-35, futhi amaprotheni cishe angaba ngu-15-20.

Esikhatsini se-yolk, amavithamini amanengi amanoni namanoni ahlambulukile. Ngakho, inani laso le-calorific ngamagremu angu-100 liyi 350-400 kcal. Iprotheyini ihlanganisa kuphela 40-50 kcal.

Ngenxa yalokho, uma i-yolk isisekelo samakhemikhali okunomsoco namandla emaqanda, ubukhulu bayo bubeka inani lomsoco lomkhiqizo. Eqanda, ethwalwe izinkukhu ezincane, i-yolk iqukethe kancane. Njengoba ikhula, le nyoni ikhiqiza amaqanda ngezingxenye zayo eziningi. Umbala we-isikhupha umphumela wokuqukethwe kwe-carotenoids, engena emzimbeni wenkukhu ngokudla. Kungaba luhlaza okwesibhakabhaka, ngisho ne-orange emnyama.

Inani lamaprotheni ne-yolk izingxenye kuxhomeke ezintweni eziningana: iminyaka, ukuzalwa, izimo zokugcinwa, izinga lokudla - konke okubalulekile. Ngokwesilinganiso, iqanda lezinkukhu liyisiprotheni elingama-50-60%, i-yolk 25-35%. Ngenxa yalokho, inqwaba yeqanda ngokwevolumu ibalwa amaprotheni.

Ngakho-ke, inani lokudla okunamaqanda amaqanda lisezingeni elilinganiselayo elicebile. Odokotela batusa ukuba umuntu omdala ogcwele umuntu ongu-1-2 (hhayi ngaphezulu!) Amaqanda ngosuku.