He mea waiwai, maʻalahi ke hana, kumu protein, hiki ke hoʻomākaukau ʻia ma nā ʻano like ʻole, mālama iā ʻoe i piha a nāwaliwali… Inā wau e nīnau iā ʻoe i ka meaʻai i loaʻa kēia mau hiʻohiʻona, he aha kāu pane? ʻIke ʻoe i ka hua… hua he kumu nui o ka protein. ʻAi nui ʻia no ka ʻaina kakahiaka. ʻOmelete, hua manu, menemen… Pehea kou makemake i nā hua? Makemake au i nā hua poached. He mea maʻalahi ka hoʻomākaukau a me ka ʻono. ʻO ka hua manu i hoʻolapalapa ʻia hoʻi i ka maikaʻi.
E nānā mua kākou i ka waiwai waiwai. A laila e kamaʻilio kākou e pili ana i nā pono o nā hua moa.
Pōmaikaʻi hua moa
Huaʻai paila
ʻO ka waiwai o ka meaʻai o hoʻokahi hua moa nui i hoʻolapalapa ʻia penei:
Kalori: 77
Kāpena: 0.6 grams
Ka momona a pau: 5.3 grams
Ka momona momona: 1.6 grams
Monounsaturated momona: 2.0 grams
Kolekole: 212 mg
Pūmua: 6,3 gram
ʻO ka Vitamin A: 6% o ka ʻai ʻia (RDA)
Vitamin B2 (riboflavin): 15% o ka RDA
Vitamin B12 (cobalamin): 9% o ka RDA
Vitamin B5 (pantothenic acid): 7% o ka RDA
Phosphorus: 86 mg a i ʻole 9% o ka RDA
Selenium: 15.4 mcg, a i ʻole 22% o ka RDA
ʻO ka hua manu he meaʻai haʻahaʻa loa ka calorie i hoʻohālikelike ʻia i nā meaʻai i loko. ʻO ka hiʻohiʻona koʻikoʻi ʻo ia he kumu protein piha. ʻO ia hoʻi, aia nā amino acid a pau.
ʻO ka hapa nui o nā meaʻai i loko o nā hua i loaʻa i ka yolk.keʻokeʻo hua manu Aia ka nui o ka protein.
He aha nā pōmaikaʻi o nā hua moa?
ʻO ke kumu protein kiʻekiʻe
kumuʻiʻo; He mau hana koʻikoʻi ia e like me ke kūkulu ʻana i ka ʻiʻo a me ka iwi, e hana ana i nā hormones a me nā enzymes.
Hāʻawi nā hua manu ma kahi o 6 grams o ka protein kiʻekiʻe. ʻO kekahi o nā kumu protein maikaʻi loa. ʻO kēia no ka mea aia nā ʻeiwa amino acids pono.
ʻOiai ʻike nui ʻia ka protein i loko o ka hua keʻokeʻo, ʻo ka hapalua o ka yolk kahi kokoke i ka protein.
Hāʻawi nā huaʻai paʻa i nā momona monounsaturated a polyunsaturated.
Hoʻohālikelike kēia mau momona i nā pae cholesterol koko a hoʻemi i ka pilikia o ka maʻi puʻuwai.
ʻO ʻelua hapakolu o ka momona o ka hua manu i hoʻolapalapa ʻia he mau momona mono a polyunsaturated i kapa ʻia ʻo MUFA a me PUFA.
Kiʻekiʻe i ka cholesterol
Ua manaʻo ʻia he kuleana ko nā hua i ka maʻi puʻuwai ma muli o ka nui o ka cholesterol kiʻekiʻe.
I ka wā lōʻihi, ua loli kēia manaʻo ma muli o nā haʻawina.
He ʻoiaʻiʻo, ʻoi aku ka kiʻekiʻe o ka cholesterol i nā hua paila. Eia naʻe, e like me nā haʻawina hou, ua ʻike ʻia he liʻiliʻi ka hopena o ka cholesterol meaʻai i ka cholesterol koko.
I ka hapa nui o ka poʻe, ʻaʻole hoʻonui ka cholesterol meaʻai i ka cholesterol maikaʻi ʻole. Hoʻomaikaʻi ʻo ia i ka cholesterol maikaʻi.
Pono no ke ola o ka lolo a me ka maka
Hāʻawi nā hua i nā meaʻai koʻikoʻi a me nā antioxidants e kākoʻo i ke olakino o ka lolo a me ka maka.
Choline:KolinUa hana ʻia i loko o ko mākou kino, ʻoiai he liʻiliʻi, akā he mea pono e loaʻa nui mai ka meaʻai. He mea nui ia no ka hoʻomanaʻo, ke aʻo ʻana a me ka ʻōnaehana nerve. ʻOi aku i nā wāhine hāpai. Loaʻa ka Choline i loko o ka hua manu. ʻO nā hua manu ke kumu nui loa o ka choline mai ka meaʻai.
Lutein a me zeaxanthin:Lutein a me zeaxanthin, ʻelua mau antioxidants nui no ke olakino maka. Pale mai nā radical manuahi ʻino e hōʻiliʻili ana i ka maka. Hoʻemi ia i ka hoʻokumu ʻana o nā cataracts a pale i ka macular degeneration pili makahiki. He kumu maikaʻi loa ka hua ʻai o kēia mau carotenoids ʻelua.
Pono no ke ola o ka iwi
Loaʻa i nā hua moa i hoʻolapalapa ʻia ka huaʻa D, ka mea e hoʻoikaika ai i ko mākou mau iwi a me nā niho.
Vitamin Dkākoʻo i ka hoʻopalekana calcium a hoʻoponopono i nā pae calcium i loko o ke koko.
Kōkua ka hua moa i ke kino e hoʻohaʻahaʻa i ke koko.
Hoʻoulu i nā ʻiʻo
ʻO ka hua keʻokeʻo kahi kumu nui o ka protein.
ʻO ka ʻai ʻana i ka hua keʻokeʻo i kēlā me kēia lā e hōʻoia i ka ulu ʻana o nā ʻiʻo.
Ola puʻuwai
Kākoʻo ka ʻai ʻana i nā hua paila i ke olakino naʻau.
ʻO ka mea nui, loaʻa i ka hua keʻokeʻo nā huaora a me nā minela e hoʻolalelale i ke kahe koko a pale i ke kahe koko.
ʻO nā hua moa i hoʻomoʻa ʻia e lilo ke kaumaha?
Loaʻa nā pōmaikaʻi o ka hua moa i ke kākoʻo ʻana i ke kaʻina hana slimming.
He kumu protein maikaʻi nā hua manu a loaʻa i ka nui o nā meaʻai āpau.
Me kona ʻano protein, hāʻawi ia i ka ikehu i ke kino a hoʻopiha iā ʻoe no ka manawa lōʻihi.
He haʻahaʻa nā hua i ka momona momona. He mea nui ka ʻai ʻana i ka protein lean i ke kaʻina hana hoʻemi kaumaha.
Kōkua pū nā hua i ke kūkulu ʻana i ka ikaika o ka ʻiʻo a pale i ka nalowale ʻana o ka ʻiʻo.
He mea ʻino ke ʻai i nā hua moa i kēlā me kēia lā?
He mea olakino ka ʻai ʻana i nā hua paila i kēlā me kēia lā.
Ua hōʻike ʻia kahi noiʻi ʻoi aku ma mua o 100.000 mau kānaka i ka ʻai ʻana i ka hua manu i kēlā me kēia lā ʻaʻole i hoʻonui i ka pilikia o ka maʻi puʻuwai.
ʻEhia mau minuke e hoʻolapalapa ai i ka hua manu?
ʻO ka hoʻolapalapa ʻana i ka hua manu, aia nō kona maʻalea. No ka mea, makemake nā kānaka a pau i nā hua i hoʻolapalapa ʻia me ka paʻakikī like ʻole.
Huamoa paila: He hua moa i hoʻomoʻa ʻia me ka ʻai keʻokeʻo i hoʻomoʻa ʻia. Inā ʻoe e lawe i ka wai o ka hua āu e hoʻokomo ai i loko o ka pā a i ʻole ka ipuhao 3 mau minuke ma hope o ka hoʻomaka ʻana e paila, e palupalu kou hua.
ʻO ke kūlike o ka Apricot: Hoʻomoʻa maikaʻi ʻia ka hua keʻokeʻo apricot, a lilo ka yolk i ka ʻāpana kala a me ka kahe ʻole. No kēia, pono ʻoe e lawe i 4 mau minuke ma hope o ka hoʻomaka ʻana o ka hua manu e paila.
ʻO nā hua moa paʻa: I loko o nā hua i hoʻolapalapa ʻia, ua moʻa ka keʻokeʻo a me ka yolk. No kēia, pono e hoʻolapalapa ka hua no 5-6 mau minuke.
ʻO nā hua moa paʻakikī: Pono e hoʻolapalapa ka keʻokeʻo a me ka yolk no ka liʻiliʻi o 7 mau minuke e lilo i hana maikaʻi. Hiki iā ʻoe ke hoʻolapalapa a hiki i 12 mau minuke inā makemake ʻia.
