Kungani amaqanda kufanele ekudleni kwakho: 12 Izizathu Okuhle

Amaqanda kungukuthi kweso kuphela ukwandisa inani amaprotheni sokudliwa kwakho usuku (e amaqanda ngalinye kilojoule ayisishiyagalombili nanhlanu ezidingekayo amagremu eziyisikhombisa yalolu ketshezi ewusizo), kodwa futhi ngcono impilo. Sinenkosi okuningi kwama-amino acid, Antioxidants nensimbi. Akupheleli izikhupha - amaprotheni liqukethe choline, a izakhi esisiza ashise amanoni. Nazi izizathu nambili kungani lo mkhiqizo kufanele babekhona ekudleni kwakho.

Uyoba uqinise amasosha omzimba

Uma ungafuni ukuba njalo uhlushwa izifo, amagciwane kanye nezifo ezihlukahlukene, ungeza iqanda elilodwa, noma ngisho ezimbalwa ekudleni kwakho. Omunye Iqanda elikhulu iqukethe izingxenye ezintathu kwezine usuku selenium, a izakhi esekela isimiso somzimba sokuzivikela futhi ulawula ama-hormone. Kubaluleke ngokukhethekile izingane ukudla amaqanda. Uma izingane kanye nabantu abadala ungatholi selenium ngokwanele, bangase babe nezinkinga inhliziyo, amalunga omzimba, namathambo.

Wena kuyothuthuka cholesterol yakho

Cishe wonke umuntu uyazi ukuthi cholesterol aphezulu - kubi, ukuthi izinhlobo ezimbili futhi eziningi amaqanda. Ngokuvamile, odokotela banesithakazelo isilinganiso cholesterol okuhle nokubi. Amaqanda cholesterol kakhulu, kodwa akusho ukuthi ingozi emzimbeni - umzimba ukhiqiza cholesterol wedwa. It is wafakazela ukuthi amaqanda ngcono amazinga cholesterol.

Uzoba yokunciphisa amathuba nesifo senhliziyo

cholesterol Iyingozi ezindongeni Umthambo uvimbela kubo. Iwusizo, ngakolunye uhlangothi, kungaba ukusula Umthambo. Abantu abanale amazinga aphezulu cholesterol enhle, ngaphansi bavame ukubhekana ingozi yesifo senhliziyo.

Wena uyoba namandla engeziwe okusingatha

Kokunye Iqanda iqukethe mayelana nanhlanu amaphesenti umthamo vitamin _B2, eyaziwa nangokuthi riboflavin. Lona omunye amavithamini eziyisishiyagalombili B, ezisiza umzimba ukuguqula ukudla ku fuel, okwandisa izinga amandla.

Isikhumba sakho futhi izinwele kuyoba ngcono

B amavithamini ezidingekayo ukuze enempilo isikhumba, izinwele, amehlo kanye isibindi. Ngaphezu uvithamini B _2, amaqanda futhi aqukethe B _{5 no-B-12.} Ngaphezu kwalokho, usiza ukuqinisa uhlelo lwemizwa, okuyilona elisebenzayo futhi kubaluleke kakhulu.

Ungasiza ukuvikela ubuchopho bakho

Amaqanda ziwusizo kakhulu ebuchosheni, zonke sibonga izakhi ngokuthi choline. Kuyinto ingxenye cell ulwelwesi, esidingeka synthesis neurotransmitters. Ucwaningo luye lwabonisa ukuthi yokuntuleka choline kuholela iziyaluyalu zezinzwa nawokuphazamiseka kokusebenza kwengqondo. Akumangalisi ukuthi abantu abaningi ungatholi choline ngokwanele. Yidla amaqanda kaningi ukulungisa lesi simo.

Uyoba ukunweba ukuphila kwakho

Umzimba wakho ukhiqiza nanye ama-amino acid ezibalulekile ezidingekayo ukuze impilo enempilo, futhi kwakudingeka amino acid amabili. Uyazi lapho ukuze uthole ayisishiyagalolunye ezisele? Yebo, ucabangeni kwesokudla - amaqanda. Ukuswelakala kokusebenza ngokuhlanganyela lezi amino acid kuholela ekubhujisweni imisipha, amasosha omzimba ebuthaka, ubuthakathaka, ukukhathala, isikhumba esibi futhi izinwele ukuthungwa.

Uyoba khona ngaphandle kokukhathazeka nobunzima

Uma angekho ayisishiyagalolunye acid ezibalulekile acid, kungaba isinyathelo impilo yakho engqondweni. A 2004 Ucwaningo luveza ukuthi ukusetshenziswa ukudla okunothe lysine, ezifana amaqanda, kunciphisa kakhulu izinga lokukhathazeka nokucindezeleka kungenzeka kukhuthaza ukukhiqizwa kwe-serotonin isimiso sezinzwa.

Ungasiza ukuvikela amehlo akho

Iqanda iqukethe Antioxidants ukuthi bavikele impilo iso. Zitholakala kuphela isikhuphasha. Lezi Antioxidants kakhulu ukunciphisa ingozi nolokubhujiswa imisipha iso kanye nokuthuthukiswa ngwengwezi - lezi zinkinga ezimbili kukhona yezimbangela ezivame kakhulu ongaboni futhi ubumpumputhe kwasebekhulile. Ngokwalolu cwaningo, abantu njalo udle amaqanda, ukwenza ngcono impilo yamehlo.

Uzokuqinisa amathambo namazinyo

Amaqanda iwumthombo engokwemvelo uvithamini D, wona kubaluleke kakhulu ukuze impilo namandla ka amathambo namazinyo. Kuyasiza calcium ukumuncwa. Calcium kuyadingeka hhayi nje ngobe kutawutfutfukisa amathambo, kodwa nezalo impilo inhliziyo, amathumbu, umzimba ezingeni evamile.

Uyozizwa okugcwele udle kancane

Amaqanda bawumthombo omkhulu wamaprotheni izinga. Ukuhlola okuhlukahlukene ukhombe nomthelela omuhle ekudleni amaprotheni-ocebile ku iphango. Ngamafuphi nje, banciphisa ke. Ungase umangale ukuzwa ukuthi amaqanda - ke ingenye imikhiqizo othokozisa kakhulu. Ngaphezu kwalokho, amaprotheni amaqanda amuncwa umzimba womuntu ngamaphesenti ayikhulu - yalokho irekhodi.

Uzolahlekelwa fat ngokweqile

Ngenxa yokumatisa izakhiwo amaqanda ayo kuhlobane ngokuqondile inqubo kwesisindo. Ucwaningo lubonisa Imiphumela esihlukile: abantu amasonto ayisishiyagalombili kwadingeka amaqanda ibhulakufesi, unciphile ngaphezu kwalabo adle ibhulakufesi ku esilinganayo kilojoule, kodwa ukudla namakhekhe. Iphuzu liwukuthi ecacile - umuntu ngamunye uzama ukwehlisa isisindo, amaqanda siwumkhiqizo ephelele.