UMary Allen
Uma kuziwa kumakati, ungase ukwazi kakade ukuthi angadla amaqanda. Amakati angakwazi ukudla amaqanda nawo? Yebo, bavunyelwe ukudla amaqanda ngezinga elilinganiselwe, kodwa kuhlale kuwumqondo omuhle ukuthintana nodokotela wakho wezilwane ngaphambi kokwethula isilwane sakho kunoma yimuphi umthombo wokudla omusha. Ukondla amaqanda kumakati kudinga ukuqapha ngaphansi kwezimo ezithile.
AMAKATI NAMAQAZA
Nakanjani! Amaqanda awumthombo omangalisayo wamaprotheni namafutha ekati lakho, kodwa akudingekile uma ikati lakho selivele likukudla okulinganiselayo.
Amakati ayizilwane ezidla inyama eziphoqelekile, ngakho amaqanda awukudla okunempilo, okugayeka kalula. Nakuba amaqanda enomsoco, awakona ukudla okuphelele kwekati lakho futhi kufanele anikezwe kuphela njengokwelashwa. Amakati akufanele anikezwe amaqanda kuphela.
Kubalulekile ukwazi ukuthi ikati lidinga iqanda elingakanani. Nakuba iqanda elilodwa liyi-calorie ephansi, ukudla okunamaprotheni amaningi kubantu, okuqukethwe okunamafutha aphezulu amaqanda kungaholela ekuzuzeni isisindo kumakati uma kungahlukaniswanga kahle. Ikati elivamile lidinga ama-calories angu-150-200 ngosuku, kanti iqanda elilodwa liqukethe cishe ama-calories angu-90. Amaqanda akufanele enze ngaphezu kuka-10% wokudla kwekati lakho kwansuku zonke.
Lapho wethula ukudla okusha ekudleni kwekati lakho, qala kancane futhi ubone ukuthi ikati lakho liyaphendula yini. Nakuba ukungezwani nokudla kwamakati kuyivelakancane, amaqanda ayiwona ajwayeleke kakhulu ukungezwani nokudla.
AMAQANDA ALIMALI NINI EMAKATI?
Nakuba amaqanda anganikeza abangani bethu bezilwane izakhi eziningi ezibalulekile, angaba yingozi empilweni yabo. Okokuqala, amaqanda anama-kilojoule amaningi, amafutha, ne-cholesterol, ngakho kufanele ondliwe ngokusesilinganisweni. Ukudla amaqanda amaningi kungaholela ekukhuluphaleni kanye nezinkinga zempilo ezihlobene; ngakho-ke, zisebenzise njengendlela yokwelapha noma njengesengezo ekudleni okunomsoco.
Okwesibili, amaqanda ayi-allergen kumakati futhi kufanele angeniswe ngokucophelela. Yondla isampula kuphela ekuqaleni ukuze uhlole ukungezwani komzimba. Yeka ukuncelisa uma ikati lakho libonisa izimpawu zokungezwani komzimba (ukuluma, ukungenwa yizindlebe, ukucasuka kwesisu).
Amakati anesifo sezinso, ukukhuluphala ngokweqile, noma i-pancreatitis akufanele anikezwe amaqanda. Hlala uthintana nodokotela wakho wezilwane ngaphambi kokunikeza isilwane sakho ukudla okusha, ikakhulukazi abantu.
YIKUPHI UBUMBI BOKUDLA IKATI AMAQANDA
Uma ungaboni noma yikuphi ukuklwebheka noma ukulahlekelwa izinwele ngemva kwamasonto ambalwa, ikati lakho aliguliswa. Uma ubona lezi zimpawu, kufanele ubone udokotela wakho wezilwane ngokushesha. Ngaphambi kokwethula noma yini entsha ekudleni kwekati lakho, hlola nodokotela wakho wezilwane ukuze ubone ukuthi ikati lakho linazo yini izimo zezokwelapha noma lithatha noma yimiphi imithi.
INGABE AMAKATI ANGAWADLA AMAQANDA AMAQINISO
Amaqanda aluhlaza akufanele anikezwe ikati lakho. Amagciwane afana ne-Salmonella ne-E. Coli angaba yingozi kokubili amakati nakubantu. Amaqanda aphephile kuphela uma ephekwe futhi ephethwe ngendlela efanele, ngokusho kwe-CDC.
Uhlelo lokugaya lwekati lushesha kakhulu kunesakho, ngakho-ke noma imaphi amagciwane ikati lakho eliwadlayo cishe azoshabalala ngokushesha futhi angabangeli izinkinga eziningi kakhulu. Nokho, la magciwane asengalilimaza ikati lakho, ikakhulukazi uma linezinkinga zempilo noma amasosha omzimba abuthakathaka.
Nokho, ukuphatha amaqanda aluhlaza noma inyama eyonakele kungachaya wonke umkhaya ezinambuzaneni eziyingozi. Lokhu kungaba yingozi ezinganeni ezincane, abantu abadala, nalabo abanamasosha omzimba asengozini. Ukuphatha izitsha zesilwane sakho esifuywayo, uma kusingathwa ngendlela efanele, kungasakaza amagciwane ekhaya.
I-protein i-avidin etholakala emaqandeni aluhlaza ingaphinde iphazamise ikhono lekati lakho lokumunca uvithamini B7, obalulekile esikhumbeni esinempilo nejazi. Lokhu kungaholela ekuntulekeni kwe-biotin (uvithamini B7) enqoleni yakho.
INGABE AMAKATI ANGAWADLA AMAQANDA AMAQAPHU?
Amaqanda agayiwe alungele ikati lakho inqobo nje uma engafakwanga usawoti noma enongwe. Inkinga enkulu ngamaqanda aphehliwe ukulungiswa. Kulula ukupheka amaqanda ngebhotela eliningi, okwandisa okuqukethwe kwawo kwekhalori.
Khumbula ukuthi amafutha amaningi ekudleni kwekati lakho angaholela ezinkingeni zesisu kanye nokukhuluphala. Ukuze ugweme ukufaka amafutha amaningi, kufanele uhlanganise amaqanda amhlophe kuphela ngaphandle kwesinongo.
INGABE AMAKATI ANGAWADLA AMAQANDA ABILISIWE?
Amakati athanda amaqanda abilisiwe, aphelele noma amhlophe nje. Ukulungiselela kwabo akudingi amafutha engeziwe futhi kugcina ama-calories ephansi. Ngemva kokupheka iqanda, lihlanze futhi ulifake ekudleni okuvamile kwekati lakho noma ukunikeze
Ngemva kokupheka iqanda, lihlanze futhi ulifake ekudleni okuvamile kwekati lakho noma ukunikeze lona ngokwalo. Susa izikhupha ukuze unciphise ama-calories namafutha, futhi ukhumbule osayizi bezingxenye.
AMAGCOKAMA NAMAKATI
Amagobolondo amaqanda kuthiwa ahlinzeka nge-calcium emathanjeni namazinyo ekati lakho. Izitsha nazo ziqukethe amaminerali afana ne-zinc, ithusi, nensimbi alungele ikati lakho. Nokho, amakati amaningi awawadli amagobolondo amaqanda. Ngakho-ke thenga amagobolondo eqanda ayimpuphu amakati noma uwagaye wena.
Ngenxa yokuthi amagobolondo amaqanda angathwala amagciwane, kufanele uwabilise kuqala ukuze ubulale noma yiziphi izinambuzane ezingase zibe khona. Awomise ngokuphelele ngaphambi kokuwabhaka ku-300 degrees imizuzu embalwa. Lokhu kwenza amagobolondo abe ntekenteke futhi kube lula ukuwagaya.
Gaya ama-peels ku-grinder yekhofi ehlanzekile noma odakeni kanye ne-pestle. Bese ufafaza uhhafu wethisipuni ekudleni okuvamile kwekati lakho. Impushana yezimbaza esele kufanele igcinwe esitsheni esingangeni moya endaweni epholile neyomile.