Uma wake wema phambi kwesiqandisi uzibuza ukuthi uzokwenzelani ukudla kwasekuseni, amaqanda angonga usuku njalo. Ashibhile, ayasebenziseka ngezindlela eziningi, futhi akuvumela ukuthi udale izitsha ezahlukahlukene. Ukudla kwasekuseni okusheshayo, okunezakhamzimba eziningi futhi okunomsoco ngaphandle kokwenza impilo yakho ibe nzima kakhulu noma ukuchitha ihora lonke ekhishini.
Kule migqa elandelayo uzothola okuningi Imibono yokudla kwasekuseni yamaqanda elula, enobuciko futhi ehlukahlukenekanye nezimpendulo zemibuzo evame kakhulu: ukuthi kunempilo yini ukuzithatha nsuku zonke, zingaki ezinconywayo, okufanele uzihlanganise nazo nokuthi ungawasebenzisa kanjani wonke amafa azo ngaphandle kokudla amafutha amaningi noma ukudla okucutshungulwe kakhulu.
Kungani kufanelekile ukudla amaqanda ngesidlo sasekuseni
Amaqanda angenye yokudla okuhlala kusepharijini ngoba awusizo cishe kuyo yonke into: kusukela emaqandeni alula aqhekeziwe kuya kumakhekhe, ama-omelet, ama-quiches, noma izitshulu. Ngokomsoco, ahlinzeka amaprotheni asezingeni eliphezulu anawo wonke ama-amino acid abalulekileokusiza ukulungisa izicubu, ukugcina imisipha iqinile, futhi kukuyise ekudleni okulandelayo ngaphandle kokuzizwa ulambile.
Ngaphezu kwalokho, iqanda eliphakathi nendawo liyagxila amavithamini abaluleke njenge-B12, D kanye ne-Akanye namaminerali abalulekile njenge-iron, i-zinc, ne-selenium. Iphinde inikeze i-choline, isakhi esixhumene nempilo yobuchopho kanye nokusebenza kwesimiso sezinzwa, okubaluleke kakhulu uma udinga ukuhlala ugxile ekuseni.
Enye inzuzo enkulu ukuthi, uma ilungiswa kahle, iqanda liba okuqukethwe kwamakhalori aphakathi nendawo kanye namafutha agcwele aphansiUma ukhetha izindlela zokupheka ezithambile (ezibilisiwe, eziphekiwe, ezibilisiwe kancane, ezithosiwe noma ezifakwe ku-omelet enamafutha amancane) ungajabulela ukudla kwasekuseni okuphelele ngaphandle kwama-calories noma amafutha amabi akhuphuka kakhulu.
Ngokwendlela engokoqobo, iqanda liyinto ewusizo kakhulu: ungalipheka okuxubile, okuthosiwe, okuphekiwe, okubilisiwe, okubhakiwe, efwini, kuma-muffin noma kuma-casserole amancaneFuthi kuhambisana kahle nesinkwa, imifino, amazambane, ama-tortilla ommbila, amasoso enziwe ekhaya, ushizi, isosi ye-béchamel elula… akuvamile ukungqubuzana nalokho onakho ekhaya.
Ingabe kunempilo ukudla amaqanda ngesidlo sasekuseni nsuku zonke?
Sekuyiminyaka eminingi kuphindaphindwa ukuthi amaqanda akhuphula i-cholesterol nokuthi kufanele ancishiswe kakhulu, kodwa Ubufakazi besayensi bamuva nje buwufanela kahle lowo mbono.Kubantu abanempilo enhle, ukudla amaqanda alinganiselwe akuhlotshaniswa nokwanda okukhulu kwengozi yenhliziyo uma ukudla okusele kulinganisiwe.
Amaqanda aqukethe i-cholesterol ekudleni, yebo, kodwa namuhla siyazi ukuthi I-cholesterol esiyidlayo ayilithinti igazi njengoba kwakucatshangwa ngaphambili.Amafutha agcwele kanye nokudla okucutshungulwe kakhulu, kanye nendlela yokuphila yokuhlala phansi kanye nokubhema, yizinto ezinkulu ezithinta amazinga e-cholesterol. Ngakho-ke, ukudla kwasekuseni kwamaqanda, isinkwa sikakolweni ophelele, imifino, nezithelo kuyindlela engcono kakhulu kunezinhlayiya ezicutshungulwe ezigcwele ushukela namafutha e-trans.
Kwabaningi abantu, okuhlanganisa phakathi kweqanda elilodwa namaqanda amabili kwasekuseni Kufanelana kahle nokudla okunempilo. Ngokusobala, uma unesifo esithile (isibonelo, izinkinga zenhliziyo noma ukuphazamiseka kwe-lipid metabolism), udokotela wakho noma isazi sokudla kufanele sivumelanise izincomo nesimo sakho.
Into eyodwa ecacile ukuthi isidlo sasekuseni esinamaqanda sivame ukuba okusuthayo kakhulu futhi okuzinzile amandla kunaleyo esekelwe kufulawa ocolisisiwe noshukela. Amaprotheni namafutha anempilo emaqandeni kusiza ekuvimbeleni ukwanda kwe-glucose okuvamile kanye nokuphahlazeka okubangela ukozela kanye nezifiso zasekuseni.
Izinzuzo zokudla kwasekuseni namaqanda uma kuqhathaniswa nama-pastry
Uma siqhathanisa isidlo namaqanda nemifino ne-croissant yezimboni noma ama-muffin apakishiwe, umehluko wokudla okunempilo muncane kakhulu. Amakhekhe ngokuvamile iqukethe ushukela owengeziwe, ufulawa ocolisisiwe, namafutha asezingeni eliphansikanye nezithasiselo ezinganikezi izinzuzo ezinhle zempilo.
Lolo hlobo lwesidlo sasekuseni lubangela ukwenyuka okusheshayo kwe-glucose kulandelwa ukwehla okusheshayo okufanayoUkubona njengokulamba kwasekuqaleni, ukukhathala, kanye nobunzima bokugxilisa ingqondo. Ngokuphambene nalokho, isidlo sasekuseni esicebile ngamaprotheni namafutha anempilo, njengesidlo esinamaqanda, isinkwa sikakolweni ophelele, ukwatapheya, izithelo, noma imifino, kugcina amazinga akho amandla eqinile kakhulu.
Ngaphezu kwalokho, amaqanda acebile kakhulu ngezakhamzimba ezibalulekile kuneswidi elipakishiwe. Amavithamini e-B, i-vitamin D, amaminerali kanye ne-cholineNakuba ama-pastries, ngaphandle kwezimo ezithile, awanikezi i-fiber futhi ngokuvamile agcwele amakhalori angenalutho.
Futhi bayawina ngokwentengo: ngamaqanda ayishumi nambili ongawalungisa ukudla kwasekuseni okwenziwe ekhaya izinsuku ezininganaLokhu kungcono kakhulu kunanoma iyiphi inhlanganisela yekhofi nama-pastry evela emshinini wokuthengisa noma ekhefini. Ekugcineni, akukhona ukwenza i-croissant ibe yimbi ngezikhathi ezithile, kodwa ukwenza isisekelo sakho sasekuseni sansuku zonke sifane namaqanda amahle kunoshukela namafutha.
Indlela yokwengeza isidlo sasekuseni esinempilo ngamaqanda
Ukuze ukudla kwasekuseni kuphelele ngempela, akwanele ukugxila eqandeni kuphela. Okungcono kakhulu, Hlanganisa le phrotheni nama-carbohydrate asezingeni eliphezulu, i-fiber, amafutha anempilo, kanye nezithelo noma imifino ethile.Ngale ndlela uthola ukudla okuphelele, okwanelisayo futhi okunomsoco kakhulu.
Phakathi kwezinto ezihambisanayo ezithakazelisayo kakhulu yi- okusanhlamvu okupheleleUcezu lwesinkwa esithosiwe sikakolweni ophelele, i-corn arepa engenashukela owengeziwe, ama-tortilla kakolweni ophelele noma ommbila, noma ngisho ne-quinoa ephekiwe uma uthanda into ehlukile. Lokhu kudla kunikeza ama-carbohydrate ayinkimbinkimbi akhipha amandla kancane kancane.
I-Las izithelo ezintsha Bangomunye wabalingani abakhulu. Amawolintshi, ama-kiwi, amajikijolo, ama-apula, nobhanana kuhlinzeka ngamavithamini, ama-antioxidants, kanye ne-fiber. Ungazidla ziphelele, zibe yizicucu, noma uzihlanganise ne-yogurt engenalutho. Gwema amajusi anoshukela noma ama-smoothie acutshunguliwe; izithelo ziphelele zingcono kakhulu.
Esigabeni samafutha anempilo, inkosi engaphikiswana ngayo yi AguacateIlungele ukusabalalisa ku-toast noma ukuxuba namaqanda abilisiwe. Ungangeza futhi amantongomane emvelo (ama-walnut, ama-almond, ama-hazelnut) noma uthele amafutha omnqumo angavamile ku-toast yakho noma imifino ethosiwe.
Uma udinga amaprotheni engeziwe, ikakhulukazi ngezikhathi zokuqeqeshwa noma ukukhula okujulile, ungangeza Imikhiqizo yobisi elula efana neyogathi yemvelo, ushizi omusha, noma i-turkey esezingeni eliphezuluIsihluthulelo ukuthi isidlo sonke silinganisiwe futhi sigwema amasoso anamafutha amaningi, amasoseji acutshunguliwe, noma isinkwa esisezingeni eliphansi.
Mangaki amaqanda okufanele ngiwadle ekuseni?
Ayikho inombolo yomlingo esebenza kuwo wonke umuntu, kodwa izincomo ezijwayelekile zivame ukuwela ngaphakathi kobubanzi. iqanda elilodwa noma amabili ngokudla ngakunye kumuntu omdala onempilo, uma nje ukudla okusele kuhlukahluka futhi kulinganisela.
Uma usebenza kakhulu ngokomzimba, uprakthiza ezemidlalo ezijulile, noma usesigabeni sokwakha imisipha, ungase ukwazi faka okuthile okucacile (enikeza cishe iphrotheni emsulwa) ngaphandle kwenkinga, ukulungisa ama-yolk ngokwezidingo zakho nalokho okushiwo uchwepheshe wezempilo.
Okubaluleke kakhulu ukubheka isonto lonke hhayi nje ukudla kwasekuseni kosuku olulodwa. Sabalalisa ukudla kwamaqanda phakathi nesontoUkuzipheka ngamafutha amancane nokuzihambisana nokudla okusha nokungacutshungulwanga kahle kuyindlela enengqondo kakhulu kunokunamathela enanini eliqinile.
Imibono yokudla kwasekuseni enempilo nephelele ngamaqanda
Ngokusekelwe kulokho esikubonile ezindleleni zokupheka ezahlukahlukene ezidumile, singakha iqoqo elihle lama-breakfast amaqanda ukuze sigweme ukungathandeki. Nasi ukukhetha okuphefumulelwe ngamalungiselelo avame kakhulu, wonke alungiselelwe ukuba okunempilo, okumnandi futhi okulula ukukulungiselela ekhaya.
1. Amaqanda aqhekeziwe nesipinashi notamatisi
The zabuna amaqanda axoviwe Ziba isidlo sasekuseni esimnandi uma ungeza imifino. Vele uzithose. isipinashi esisha notamatisi oqoshiwe Epanini lokuthosa elinamafutha omnqumo amancane, engeza amaqanda ashayiwe bese uvuselela aze afane nokuthanda kwakho. Ungalungisa ukuqina kwawo ngokuwasusa ekushiseni kancane ngaphambi kokuba ome ngokuphelele.
Lesi sidlo sinikeza amaprotheni aphelele, insimbi, ama-antioxidants kanye ne-vithamini CIkakhulukazi uma usebenzisa imifino eminingi. Yiphakele nesinkwa sikakolweni othosiwe noma ama-corn tortillas ukuze uthole isidlo sasekuseni esilinganiselayo. Ukugcina usawoti, upelepele, kanye namakhambi amasha uma uthanda.
2. I-omelet emhlophe yeqanda enemifino
Kulabo abafuna ukudla kwasekuseni okulula kodwa okugcwele amaprotheni, i-omelet eyenziwe ngamhlophe amaqanda kuphela iyindlela enhle kakhulu. Ungaxuba amhlophe amaqanda amaningana bese uwathela phezu kwengxube ye- amakhowe aqoshiwe, upelepele kanye no-anyanisiUma isisekelo sesiqinile kancane, goqa i-tortilla bese uqeda ukuyipheka ekushiseni okuphansi.
Lokhu kuhlanganiswa kuphumela esitsheni esinama-calorie aphansi kodwa esigcwalisa kakhulu, esine-fiber eyengeziwe kanye nezakhamzimba ezincane. Uma ungakunaki i-yolk, ungashiya ingxenye yonke ukuze usebenzise izakhiwo zayo. amavithamini ancibilika emafutheni kanye nokunambitheka kwawo okunamandla kakhuluukulungisa ibhalansi phakathi kwamaqanda amhlophe namaqanda aphelele ngokwezidingo zakho.
3. Isinkwa sika-avokhado esineqanda eliphekiwe
Isinkwa sika-avokhado sizuze udumo, futhi uma ufaka iqanda eliphekiwe, liya ngqo esigabeni sokudla kwasekuseni esiphambili. Udinga elilodwa kuphela isinkwa se-wholemeal esisezingeni elihle, i-avocado evuthiwe kanye neqanda eliphekiwe ilungiswe emanzini ashisayo kanye neviniga encane.
Hlakaza i-avocado ngosawoti omncane kanye nejusi likalamula, uyisakaze phezu kwesinkwa esithosiwe esifudumele, bese ubeka iqanda eliphekiwe phezulu. Uma usike kulo, i-yolk ekhilimu ihlangana ne-avocado nesinkwa, kwakha inhlanganisela emnandi. amafutha anempilo, amaprotheni, kanye nama-carbohydrate ayinkimbinkimbi okungamelana namahora amaningi okusebenza ngaphandle kokuthi uzizwe sengathi umhlaba uyawela phezu kwakho ngenxa yendlala.
4. I-frittata yemifino ebhakiwe
I-frittata iyindlela ewusizo kakhulu uma ufuna ukuqhubeka nokudla kwasekuseni izinsuku eziningana. Ilungiswa ngokushaya amaqanda amaningana isipinashi, upelepele, u-anyanisi kanye noshizi omncaneThela ingxube epanini noma esitsheni esingangeni kuhhavini bese ubhaka kuze kuqine.
Uma isipholile, ungayisika ibe yizingxenye bese uyigcina esiqandisini. Ekuseni, mane ufudumale ucezu bese uluphakela nesaladi noma isinkwa esithosiwe. Kuyindlela engcono kakhulu kulabo abafuna ukuhlela, ukuhlukahluka, kanye nepuleti eligcwele imifino kakade ifakiwe ekudleni kwasekuseni.
5. Ama-muffin amaqanda anemifino
Ifana kakhulu ne-frittata, kodwa ngezingxenye ngazinye. Amaqanda axutshwa ne- isipinashi esiqoshiwe, amakhowe kanye nopelepele wensimbiIngxube ihlukaniswe ngamathini ama-muffin bese ibhakwa kuze kube yilapho iqine. Angagcwaliswa cishe nganoma yini: eminye imifino, i-ham esezingeni elicolekileyo, ushizi oqoshiwe omncane…
Zilungele labo abaphuma emakhaya ngokushesha, ngoba ungaba nazo futhi thatha ezimbalwa esitsheni se-Tupperware kanye nezithelo ezithile. Zihlala kahle esiqandisini futhi zingaqandiswa, ngakho-ke zisindisa impilo yalezo zidlo zasekuseni zokugcina.
6. Amaqanda abhakiwe nesipinashi noshizi
Uma ufisa into efudumele neduduzayo, amaqanda abhakiwe kuma-casserole amancane amnandi kakhulu. Okokuqala,... isipinashi esisha kuze kube yilapho sincishisiweZibekwa phansi kwe-ramekin noma isitsha ngasinye, iqanda elilodwa noma amabili aqhekeka phezulu bese efafazwa ushizi omncane oqoshiwe.
Ngemva kwemizuzu embalwa kuhhavini, iqanda elimhlophe liyapheka futhi i-yolk ihlala imanzi kancane kuye ngokuthi uyishiya isikhathi esingakanani. Umphumela uba isidlo sasekuseni esikhangayo kakhulu nesilula ukudliwa, esiphelele ukuphakelwa ne-toast noma okunye... amazambane abhakiwe alungiselelwe kusengaphambili uma ufuna okuthile okunamandla kakhulu.
7. Amaqanda aqhekeziwe ane-oats
Kungase kuzwakale kungavamile, kodwa inhlanganisela yeqanda ne-oats isebenza kahle ngokumangalisayo. Pheka ama-oats emanzini noma ngobisi kuze kube yilapho ekhilimu, engeza amaqanda ashayiwe, bese uqhubeka nokuvuselela ekushiseni okuphansi aze aqine. Uzothola uhlobo... iphalishi elimnandi elinokwakheka okubushelelezi futhi eligcwalisa kakhulu.
Le ngxube ihlanganisa ndawonye esitsheni esisodwa amaprotheni asezingeni eliphezulu, i-fiber encibilikayo kanye nama-carbohydrate ayinkimbinkimbiIlungele labo abadinga amandla aqhubekayo. Ungathuthukisa ukunambitheka ngamakhambi, ushizi omncane oqoshiwe, noma ukuphake nemifino ethosiwe eceleni.
8. Isaladi yeqanda ne-quinoa
Uma kushisa noma ufuna okuthile okuqabulayo, isaladi enesisekelo se-quinoa ephekiwe, isipinashi, utamatisi, kanye nekhukhamba ihambisana kahle kakhulu iqanda elibilisiwe kanzima, eliqoshiweUngayinonga ngamafutha omnqumo, ulamula, kanye nopelepele omncane.
Ngokuhlanganisa amaqanda ne-quinoa uthola okuqukethwe kwamaprotheni okuthakazelisa kakhulu, kanye ne-fiber namamineraliKuyisidlo sasekuseni esingaguqulwa kalula sibe ukudla okulula, esifanele izinsuku lapho ungathanda ukungapheki kabili.
9. Amaqanda agcwele ukwatapheya
Inketho ekhangayo kakhulu ukubilisa amaqanda, uwasike phakathi, bese uhlanganisa izikhupha no-avokhado uze ube nokhilimu obushelelezi. Bese ugcwalisa amaqanda amhlophe ngale ngxube. Kuyisidlo esibandayo, okulula ukusilungisa esihlanganisa ukhilimu we-avokhado neprotheyini yamaqanda.
La maqanda agcwele ayindlela enhle uma ufuna uhlobo oluhlukile lwesidlo sasekuseni, ngaphandle kokuvula ipani lokuthosa. Ungawaphakela nesinkwa esithosiwe sikakolweni noma ne- isaladi encane yamaqabunga aluhlaza kanye notamatisi ukusonga isidlo.
10. I-omelet yesipinashi namakhowe
I-tortilla iyi-classic engapheli. Kule nguqulo, izithako ziyaphekwa. isipinashi namakhowe aqoshiweFaka amaqanda ashayiwe bese upheka kuze kube yilapho i-omelet iqine. Ungayenza ibe mncane futhi ibe manzi, njenge-omelet yesiFulentshi, noma ibe nkulu uma ufuna ukuyisika ibe yizicucu.
Kuyisidlo sasekuseni esilula nesisheshayo, esifanele labo abafuna into abayaziyo kodwa enokusonta. imifino eyengeziwe kanye nezakhamzimbaUma kukhona okusele, kugcinwa kahle efrijini futhi ungakusebenzisa futhi esidlweni sakusihlwa nesaladi.
Eminye imibono yokudla kwasekuseni emnandi ngamaqanda
Ngaphezu kwalezi zinketho zakudala, kunezindlela zokupheka ezivela ekudleni okuhlukahlukene emhlabeni wonke ezenza amaqanda abe yinkanyezi yokudla kwasekuseni. Lezi zitsha ziyinkimbinkimbi kancane, kodwa Ziyakufanelekela ngempelaviki noma izinsuku ezikhethekile.
Isibonelo esisodwa yi-shakshuka, isitshulu sikatamatisi, upelepele, no-anyanisi kanye nezinongo lapho amaqanda ephekwa khona ngqo kusoso oshisayo. Siphinde sithole Ama-huevos divorciados noma ama-huevos rancheros avela ku-cuisine yase-Mexican, ehlanganisa ama-tortilla, ama-salsa abomvu naluhlaza, ubhontshisi namaqanda athosiwe.
Ezweni lama-classics aseYurophu, okulandelayo kuthandwa kakhulu: amaqanda anesoseji noma amaqanda uFlorentineLezi zitsha zihlanganisa isipinashi namaqanda abilisiwe kanye nongqimba lwesoso ye-béchamel. Futhi uma ufuna okuthile kwendabuko ngempela, ama-huevos rotos noma ama-huevos estrellados kumazambane athosiwe ayisici sokudla kwaseMadrid, futhi angashintshwa ekudleni kwasekuseni uma uwaphakela nesinkwa, i-ham, noma imifino esikhundleni samazambane amaningi.
Kulabo abajabulela ukuzama, kukhona amalungiselelo afana ne- amaqanda amafu noma i-egg soufflélapho amaqanda amhlophe eshaywa khona aze aqine, abhakwe, bese ekhonzwa ne-yolk. Kukhona futhi izinhlobo zamaqanda anososo we-béchamel okhilimu kakhulu, ama-omelet agcwele, amaqanda aqhekeziwe anebhekoni elicwebezelayo, kanye nezinhlanganisela ezingapheli namazambane aqoshiwe, amasoso enziwe ekhaya, nazo zonke izinhlobo zesinkwa esithosiwe.
Izindlela ezinempilo zokupheka amaqanda
Indlela yokulungiselela yenza umehluko omkhulu. Iqanda elithosiwe eliphekwe emafutheni amaningi asetshenziswe kabusha alifani neqanda elibilisiwe emanzini, yize isithako sifana. Uma ufuna Nakekela impilo yakho ngaphandle kokulahla amaqandaKuhle ukubeka phambili amasu athile okupheka.
Izindlela zokupheka ezithakazelisa kakhulu ngokombono wokudla okunempilo yilezi: iqanda elibilisiwekuphekiwe, kuphekiwe ngomusi, noma kuthosiwe ngamafutha amancane kakhuluKuzo zonke lezi zimo, awufaki amafutha engeziwe futhi ulondoloza izakhamzimba kahle kakhulu. Ungalungisa nama-omelet namaqanda aqhekeziwe ngenani elincane lamafutha omnqumo angavamile.
Uma ukhetha amaqanda athosiwe, zama ukuwenza abe ukusetshenziswa ngezikhathi ezithile, ngamafutha ahlanzekile, ashisayo kakhulu.Lokhu kuvumela uqweqwe lwangaphandle ukuba lwakheke ngokushesha futhi kuvimbele iqanda ekumunceni uwoyela omningi kakhulu. I-yolk egeleza kancane ngokuvamile imnandi kakhulu futhi inikeza ukuthungwa okuhle kakhulu uma iqhekeziwe phezu kwesinkwa noma amazambane athosiwe.
Izitsha ezibhakiwe, njenge-frittatas, ama-egg muffin, noma amaqanda abhakiwe, nazo ziyisinqumo esihle ngoba zikuvumela ukuthi upheke ukuphakelwa okuningi ngesikhathi esisodwa ngokulawula amafutha kalulaUdinga nje ukugcoba kancane isikhunta bese ihhavini lizokwenza okusele.
Imibuzo evame ukubuzwa mayelana nokudla kwasekuseni okunamaqanda
Umbuzo ovamile ukuthi kungenzeka yini Ngingadla amaqanda ngesidlo sasekuseni nsuku zonke ngaphandle kwenkinga.Kwabaningi abantu abanempilo enhle, yebo. Ukufaka iqanda elilodwa noma amabili esidlweni sasekuseni esiqukethe nezithelo, okusanhlamvu okuphelele, kanye nemifino kungaba yingxenye yokudla okulinganiselayo.
Omunye umbuzo ophindaphindayo uthi yini indlela enempilo yokuyiphekaNjengoba sesibonile, amasu amahle kakhulu yilawo angafaki amafutha amaningi: abilisiwe, abilisiwe, abilisiwe kancane, axutshwe kancane ngamafutha amancane, noma kuma-omelet anemifino eminingi. Ngale ndlela, uthola ukusutha, ukunambitheka, kanye nezakhamzimba ngaphandle kokufaka amakhalori angenalutho epuletini lakho.
Abantu abaningi bayazibuza ukuthi amaqanda ayasiza yini ukwehlisa isisindo noma ukulawula isifiso sokudlaImpendulo iwukuthi ingaba umngane omuhle ngoba kwandisa umuzwa wokugcwala futhi kunciphisa ukudla okulula phakathi kokudla. Kodwa-ke, lokhu kuyiqiniso kuphela uma okunye ukudla kwakho nendlela yakho yokuphila nakho kunempilo (umsebenzi womzimba, ukuphumula, njll.).
Ngokuphathelene nokuhlanganiswa kwasekuseni okuhle kakhulu, okulandelayo kusebenza kahle kakhulu: Isinkwa esiphelele, i-avokhado, imifino eluhlaza enamaqabunga, utamatisi, izithelo ezintsha, iyogathi yemvelo, namantongomaneZonke lezi zithako zihambisana kahle namaqanda futhi zisiza ekudaleni izitsha ezihlukahlukene, ezinemibala, nezinomsoco.
Ekugcineni, abanye abantu bakhathazeka ngokuthi amaqanda ayayikhuphula yini i-cholesterol kakhulu. Ubufakazi bamanje busikisela ukuthi ukusetshenziswa okulinganiselwe njengengxenye yokudla okulinganiselayo Ngokuvamile akuyona inkinga kubantu abaningi. Kubaluleke kakhulu ukuqapha ukudla kwakho konke, izinhlobo zamafutha owadlayo, kanye nokudla okucutshungulwe kakhulu kunokwehlisa amaqanda ngokwawo.
Ngayo yonke le mibono, amathiphu, kanye nezincazelo ezisetafuleni, kusobala ukuthi amaqanda angaba umngane wakho omkhulu ekuseni. Kusukela kumaqanda aqhekeziwe nemifino, isinkwa se-avocado esineqanda eliphekiwe, ama-omelet anamanzi, ama-frittata abhakwe kuhhavini, ama-shakshuka anezinongo, amaqanda ane-spinach, noma izinhlobo zokudala ezifana namaqanda e-cloud, uneqoqo elikhulu ongakhetha kulo. Ukudla kwasekuseni okugcwele ukunambitheka, amandla kanye nezakhamzimba ezinhle ngaphandle kokuwela esimisweni noma ukuthembela kuma-pastry ezimboni.
