Ukuqhekezwa kweSondlo seqanda: I-egg-cellent fuel yeenjongo zakho zempilo
Nokuba yimidlalo yobuchwephesha, ukomelela komntu okanye umsebenzi wokuzihlaziya, ibalulekile abantu babo bonke ubudala ukuqinisekisa ukuba bayayifumana isondlo esifanelekileyo ngaphambi nasemva kokuzivocavoca. Ukutya okwaneleyo kweevithamini, iiminerali kunye nemiba yeprotheyini ukukhula kwemisipha, ukunyamezela kunye nempilo yonke. Makhe sihlolisise ukuba kutheni amaqanda yiprotheyini egqibeleleyo ukunceda iinjongo zakho zokuqina!
Kutheni kubalulekile nje ukutya?
Kanye njengokuzolula, ukufudumala kunye nokupholisa phantsi, ukufumana isondlo esifanelekileyo a umba obalulekileyo wokuzilolonga noqeqesho. Oku kuyinyani ngokukodwa kwinto oyityayo EMVA kokujima, apho ukufikelela kwizondlo eziphambili kunokukunceda ukuba ukhawuleze ukuchacha kwakho kwaye ukwakha amandla ngokukhawuleza.
protein sesinye sezondlo ezibalulekileyo ezifunekayo kwizidlo zasemva kokuzilolonga. Iyatya iprotheni ekumgangatho ophezulu emva kokuzivocavoca kuya kukunceda ukulungisa izihlunu, ukuvuselela iindawo zokugcina amandla kunye nokuvuselela ukukhula kwezihlunu ezintsha, oku kuthetha ukuba uya kubona umvuzo wokusebenza nzima ngokukhawuleza1-5.
Ngelixa izihlunu zakho ekugqibeleni ziya kuzilungisa ngokwazo, uphando lubonisa ukuba ukutya iprotheni eyaneleyo kwiiyure ezimbini zoqeqesho iya kunceda umzimba wakhe kwakhona kwaye ukhule izihlunu ngokufanelekileyo nangempumelelo6.
La mazinga anyukileyo eprotheyini anokusebenza ngokukodwa uqeqesho lokuxhathisa, ezifana nokuphakamisa iintsimbi, kunye ne-International Society of Sports Nutrition incoma ngaphezu kwe-3g yeprotheyini ngekhilogram yobunzima bomzimba7. Kungenjalo, kuba ukuzilolonga okugxile kunyamezelo, njengokubaleka kunye nokukhwela ibhayisekile, bacebisa i-1.4-2.0g yeprotheyini ngekhilogram yobunzima bomzimba7.
Ngaphaya koko, ngezona ziphumo zintle, kuyacetyiswa ukuba Iiprotheyini ezithatha i-20-40g kwisidlo ngasinye zisasazwe ngokulinganayo imini yonke, ngo amaxesha ngamaxesha malunga 3-4 iiyure7, isetyenziswe kunye nokutya okutyebileyo kwecarbohydrate kunye nolwelo olufanelekileyo8.
“Ngokukhula kweendlela zokukhula kokuqina komzimba kunye noqeqesho lokuxhathisa olusekwe ejimini, kukho ukwanda kwemfuno yokutya okuneprotheyini eninzi iyafikeleleka kwaye iyafikeleleka,” uyacacisa UAndrew Joret, USihlalo weBhunga leBritish Egg Industry (BEIC) kunye nelungu le IZiko leSizwe leSondlo samaqanda (IENC) IQela leNgcali yeeNgcali zeGlobal Egg Nutrition.
Amandla eprotheni yeqanda
I-13 yezondlo eziyimfuneko, i-6g yeprotheyini, i-70 calories kunye ne-5g yamafutha, iqanda elinye elikhulu iprofayile yesondlo esisodwa leyo ilungele iimbaleki zayo yonke iminyaka9! “Amaqanda ngowona mbutho ufanelekileyo wokuzilolonga,” Umnumzana Joret uthi, "Zigcwele izondlo kunye neprotheyini, ziguquguquka kakhulu, kwaye ziphathwa ngokulula kubantu abasendleleni."
Akunjalo nje ukuba amaqanda atyebile kwiprotheyini, kodwa ukuba iprotheni equlethwe yiyo umgangatho ophezulu okhoyo ngokwendalo10.
Umgangatho weprotheyini ubukhulu becala ixhomekeke ekubunjweni kwee-amino acids ezahlukeneyo ekutyeni, kunye ne-bioavailability yazo ukuba igaywe kwaye ifunxwe. Umzekelo, amaqanda aqulethe zonke ii-amino acids ezisithoba, ukubenza 'iprotein epheleleyo'. Ngaphaya koko, umlinganiselo kunye nepateni apho ezi amino acid zifumaneka khona ziyazenza ulungelelwano olugqibeleleyo kwiimfuno zomzimba.
Iprotheyini emaqanda nayo yetyisa kakhulu -umzimba unokufunxa kwaye usebenzise i-95% yawo! Oosonzululwazi bade basebenzise amaqanda njengophawu lokuvavanya umgangatho weprotheyini kokunye ukutya11. Funda inqaku lethu kumgangatho weprotheyini ukuze ufumane ngakumbi.
The Umbutho wamazwe ngamazwe weSondlo seMidlalo cebisa ukuba iimbaleki zikhethe imithombo yokutya epheleleyo yeprotheyini, njengamaqanda, ukuvuselela i-muscle protein synthesis (MPS)12, inkqubo eyenzeka ngokwemvelo apho iprotheni iveliswa ukulungisa umonakalo wemisipha obangelwa ukuzivocavoca okukhulu. Bakwaphikisana nokuba amaqanda angaba ifakwe ngokulula kwizidlo imini yonke njengoko “zinokulungiswa ngokhetho oluninzi lokutya, nokuba kukwisidlo sakusasa, sasemini okanye sangokuhlwa12. "
Musa ukulibala i-yolk
“Xa kusenzeka iqanda elimhlophe vs umthubi weqanda, Abantu bahlala becinga ukuba ukulahla i-yolk kuya kuba yindlela ephilileyo ngenxa yokungaqondi kakuhle malunga cholesterol kunye namafutha angenampilo. " uthi uMnumzana Joret, “Ingxaki kukuba, xa ulahla idyokhwe, uyayilahla uninzi lwezondlo eziyimfuneko kunye nesiqingatha seprotheyini. ”
Uphando lwamva nje luyayingqina loo nto ukutya amaqanda njengenxalenye yokutya okunempilo akunampembelelo ibalulekileyo kwi-cholesterol yegazi, kwaye ngoko ke ayinyusi ingozi yesifo senhliziyo kubantu abaninzi.
Ngelo xesha, i protein kwiqanda iphantse yahlulwe ngokulinganayo phakathi komthubi kunye nomhlophe, ngoko ke kubalulekile ukubandakanya zombini kwisidlo sakho sasemva kokuzilolonga. Enyanisweni, uphando lubonisa amaqanda apheleleyo avuselela ukukhula kwezihlunu kunye nokulungisa nangaphezulu nje kokutya amaqanda amhlophe yedwa13.
Siyiqhekezile!
Imfihlo yokufumana iprotein ekumgangatho ophezulu ukuxhasa iinjongo zakho zokuzilolonga ilula… iqanda elimangalisayo! “Inyaniso yeyokuba, awudingi isongezelelo esikhokelayo esilandelayo okanye ukushukuma ukuze ufikelele kwiprotheyini ekumgangatho ophezulu ekhoyo – ungayifumana kwiqanda elithobekileyo lendalo yonke!” Ushwankathela uMnu Joret.
"Nokuba ukweliphi inqanaba kuhambo lwakho lokufaneleka, amaqanda angadlala indima ebalulekileyo ekukhuleni kwezihlunu, ukunciphisa umzimba kunye nempilo yonke!
Ucaphulo
2 VanDusseldorp TA, et al (2018)
3 UBiolo G, kunye nabanye (1997)
4 U-Kreider RB, uCampbell B (2009)
10 FAO
11 Iziko lezoNyango kwiZiko leSizwe
Khuthaza amandla eqanda!
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Khuphela izixhobo zeshishini (Spanish)Malunga noAndrew Joret
UAndrew usebenze kwishishini lamaqanda ngaphezulu kweminyaka engama-35. Ulilungu le-International Egg Nutrition Centre's (IENC) Iqela Leengcali zeSondlo seZwe kunye noSihlalo weBritish Egg Industry Council (BEIC), kunye noMlawuli wezoBugcisa weQela kwiNoble Foods, enye yamashishini amaqanda ahamba phambili emhlabeni. Kwindima yakhe njengoSihlalo we-BEIC umele ishishini lamaqanda e-UK kuwo onke amanqanaba ekhonkco lexabiso ukusuka ekuzaleni ukuya ekusetyenzweni nasekuthengisweni, phantsi kwe-British Lion Scheme.