Muaj pes tsawg calorie ntau ntau hauv qe? Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj txiaj ntsig ntawm qe

qeNws yog ib qho ntawm ob peb yam khoom noj uas yog "superfood". Nws muaj cov as-ham uas tsis tshua muaj nyob hauv cov khoom noj niaj hnub no. "Dab tsi yog cov txiaj ntsig ntawm cov qe", "cov vitamins dab tsi hauv cov qe", "cov qe nce cov roj cholesterol", "cov qe ua rau koj nce qhov hnyav", "Puas yog tsim nyog noj qe ntau?" Nov yog cov lus teb rau cov lus nug uas nquag nug…

Qe Khoom noj khoom haus ntsiab lus thiab Calorie tus nqi

ib tug tag nrho qeMuaj tag nrho cov as-ham uas xav tau rau ib lub cell kom tig mus rau hauv ib tug me nyuam qaib. ib big khoom noj khoom haus cov ntsiab lus ntawm boiled qe yog raws li nram no:

Vitamin A: 6% ntawm RDI

Folate: 5% ntawm RDI

Vitamin B5: 7% ntawm RDI

Vitamin B12: 9% ntawm RDI

Vitamin B2: 15% ntawm RDI

Phosphorus: 9% ntawm RDI

Selenium: 22% ntawm RDI

ib tug tag nrho qe calories 77, nws cov protein muaj nuj nqis yog 6 grams, thiab nws cov rog noj qab haus huv yog 5 grams. Nws kuj tseem muaj cov vitamins D, E, K, B6, calcium thiab zinc. qeNws kuj muab ntau yam kab mob uas tseem ceeb rau kev noj qab haus huv. 

 Cov txiaj ntsig ntawm Qe yog dab tsi?

Cov ntsiab lus roj cholesterol siab, tab sis tsis cuam tshuam rau cov roj (cholesterol) phem

Cov roj cholesterol cov ntsiab lus siab. Ib leeg qemuab 300 mg, uas yog ntau tshaj li ib nrab ntawm cov kev pom zoo txhua hnub cov roj cholesterol kom tsawg ntawm 212 mg. Txawm li cas los xij, kev noj zaub mov tsis cuam tshuam rau cov roj cholesterol.

Lub siab tsim cov roj cholesterol ntau txhua hnub. Ntau qe Thaum koj noj, lub siab tsuas yog tsim cov roj cholesterol tsawg, yog li nws yog qhov sib npaug.

qe Cov lus teb rau kev noj haus txawv ntawm tus kheej. Hauv 70% ntawm cov neeg qetsis nce qib cholesterol txhua. Hauv lwm qhov 30% (hu ua hyper-responders), nws yuav ua rau me ntsis nce tag nrho thiab LDL roj cholesterol. (Tseem muaj kev zam.

Cov neeg uas muaj kab mob ntawm cov noob caj noob ces hu ua familial hypercholesterolemia lossis ApoE4 qe kom txo qis kev siv.)

Nce HDL (zoo) cholesterol

HDL yog cov ntawv luv rau High Density Lipoprotein. Nws yog feem ntau hu ua "zoo" cholesterol. Cov neeg uas muaj qib HDL siab dua feem ntau muaj kev pheej hmoo tsawg dua rau kab mob plawv, mob stroke, thiab ntau yam teeb meem kev noj qab haus huv.

Noj qe Nws yog ib txoj hauv kev zoo kom nce HDL. Hauv ib txoj kev tshawb fawb, 6 zaug hauv ib hnub rau 2 lub lis piam qe Nws tau txiav txim siab tias noj cov roj cholesterol siab HDL nce 10%.

Cov ntsiab lus choline siab

KolinNws yog ib qho khoom noj uas tsis paub tias muaj nyob hauv ntau tus neeg. Nws yog ib qho tseem ceeb heev thiab feem ntau yog pab pawg hauv cov vitamins B.

Choline yog siv los tsim cov cell membranes thiab koom nrog hauv kev tsim cov khoom siv hluav taws xob nrog rau ntau lub zog ntawm lub hlwb.

Kev tshawb fawb txog kev noj zaub mov qhia tau hais tias kwv yees li 90% ntawm cov neeg muaj tsawg dua qhov pom zoo ntawm choline. qe Nws yog qhov zoo tshaj plaws ntawm choline. Ib leeg qemuaj ntau dua 100 mg ntawm cov khoom noj tseem ceeb no.

Txo txoj kev pheej hmoo ntawm kab mob plawv

LDL roj cholesterol feem ntau hu ua "phem" cholesterol. Muaj cov roj cholesterol LDL siab ua rau muaj kev pheej hmoo ntawm kab mob plawv. 

Muaj cov LDL me me thiab cov LDL loj. Ntau cov kev tshawb fawb tau pom tias cov neeg uas feem ntau me me, ntom LDL cov khoom muaj kev pheej hmoo siab ntawm kab mob plawv ntau dua li cov neeg uas feem ntau loj LDL.

qe Txawm hais tias nws nyhav me ntsis nce LDL roj cholesterol hauv qee tus neeg, cov kev tshawb fawb qhia tias cov khoom hloov los ntawm cov LDL me me mus rau LDL loj, uas yog qhov zoo rau txo qis kev pheej hmoo ntawm kab mob plawv.

Muaj lutein thiab zeaxanthin antioxidants

Ib qho ntawm qhov tshwm sim ntawm kev laus yog qhov pom kev tsis pom kev. Muaj ntau cov as-ham uas pab cuam tshuam qee cov txheej txheem degenerative uas tuaj yeem cuam tshuam rau koj ob lub qhov muag. Lutein thiab zeaxanthin Antioxidants yog cov muaj zog antioxidants uas zoo li khaws cia hauv retina ntawm lub qhov muag.

Cov kev tshawb fawb tau pom tias kev noj cov zaub mov txaus no ua rau cataracts thiab macular degeneration Nws qhia tau hais tias nws tuaj yeem txo qhov kev pheej hmoo ntawm ob qhov muag tsis pom kev xws li

Cov nkaub qemuaj ntau ntawm lutein thiab zeaxanthin. Hauv kev tswj hwm, cov neeg uas noj 4.5 qe qe ib hnub rau 1.3 lub lis piam nce ntshav lutein los ntawm 28-50% thiab zeaxanthin los ntawm 114-142%.

qe, kuj muaj vitamin A ntau, vitamin A tsis txaus yog qhov ua rau dig muag ntau tshaj plaws hauv ntiaj teb.

Txo cov triglycerides

Txhua noj zaub mov muaj nuj nqis ntawm qe tsis yog ib yam. Kev noj haus muaj pes tsawg leeg ntawm qeNws txawv nyob ntawm seb cov khoom noj thiab kev noj zaub mov ntawm qaib.

los ntawm cov qaib uas noj zaub mov enriched nrog omega 3 qeyog nplua nuj nyob rau hauv omega 3 fatty acids.

Omega 3 fatty acids paub tias txo cov ntshav triglycerides, uas paub zoo txog kev pheej hmoo rau kab mob plawv.

Hauv ib txoj kev tshawb fawb, cov neeg uas noj tsuas yog 5 omega-3 enriched qe nyob rau ib lub lim tiam muaj 3-16% txo qis hauv qib triglyceride tom qab 18 lub lis piam.

Muaj cov protein zoo thiab cov amino acids tseem ceeb

Cov nqaij ua haujlwm yog lub tsev tseem ceeb ntawm tib neeg lub cev. Lawv yog siv los ua txhua yam ntawm cov ntaub so ntswg thiab molecules uas ua haujlwm rau cov qauv thiab kev ua haujlwm.

Kev noj zaub mov kom txaus muaj protein ntau yog qhov tseem ceeb heev, thiab cov kev tshawb fawb pom tau tias qhov pom zoo yuav tsawg dhau.

Ib qho kev pabcuam loj ntawm 6 grams protein qeNws yog qhov zoo tshaj plaws ntawm cov protein. qe Nws muaj cov amino acids tsim nyog nyob rau hauv txoj cai proportions.

Noj cov protein kom txaus muaj txiaj ntsig xws li kev poob phaus, nce cov leeg nqaij, txo cov ntshav siab thiab txhim kho pob txha noj qab haus huv.

Qe pab kom poob phaus

qe nws tuav tau zoo kawg nkaus. qeNws muaj peev xwm txo tau cov caloric kom tsawg, ua rau muaj kev xav ntawm satiety.

Hauv kev tshawb fawb ntawm 30 tus poj niam rog rog, cov neeg uas noj qe es tsis txhob noj mov rau pluas tshais tau muaj kev xav ntau ntxiv thiab tau txais cov calories tsawg dua rau 36 teev.

Hauv lwm txoj kev tshawb fawb, hloov cov zaub mov hnyav hnyav nrog lub qe noj tshais ua rau poob ceeb thawj hauv 8 lub lis piam.

Cov kev tshawb fawb qhia meej tias noj 3 qe ib hnub twg zoo kawg nkaus. Tsis muaj pov thawj tias mus dhau qhov no ua rau muaj kev phom sij, nws tsuas yog "ib thaj chaw uas tsis tau teev tseg" raws li nws tsis tau kawm.

Qhov tseem ceeb tshaj, nws muab ib qho pheej yig, yooj yim-rau-npaj, noj zaub mov uas tuaj yeem noj nrog yuav luag txhua yam khoom noj.

Txhim kho lub hlwb ua haujlwm

qemuaj choline, uas tseem ceeb heev rau kev ua haujlwm ntawm lub paj hlwb. Nws txhim kho lub peev xwm nco hauv lub hlwb nrog rau kev txhawb nqa kev paub ntau dua thiab kev xav sab nraud. Noj qe txhua hnubNws kuj tseem tshem tawm txoj kev pheej hmoo ntawm kev tsim cov kab mob neurodegenerative loj xws li Alzheimer's, dementia thiab mob hlwb.

Txhim kho lub cev tiv thaiv kab mob

qeQhov ntau ntawm cov vitamin B12 thiab selenium pab tsim kev tiv thaiv muaj zog hauv lub cev.

Selenium muaj zog antioxidant zog uas pab tiv thaiv cov teeb meem dawb radicals los ntawm oxidizing cov hlwb noj qab haus huv hauv lub cev.

Lub cev muaj zog tiv thaiv lub cev tiv thaiv kab mob microbial thiab lwm yam kab mob raws caij nyoog xws li mob khaub thuas, mob khaub thuas thiab kub taub hau.

Txhim kho cov leeg nqaij

qeCov ntsiab lus ntawm cov protein ntau hauv nws yog qhov tseem ceeb rau kev txhawb nqa cov leeg nqaij thiab kev loj hlob. Tsis tas li ntawd, thaum lub sijhawm raug mob, kev ntxhov siab lossis mob qepab kho tej ntaub so ntswg puas nyob rau hauv lub cev tam sim ntawd. Cov menyuam yaus tsuas yog ib hnub ib zaug xwb qe qe Txhawb kom noj nce cov leeg nqaij thiab yoog raws.

Cov txiaj ntsig ntawm qe rau cov poj niam cev xeeb tub

qeCov nplua nuj folic acid thiab hlau hauv nws yog qhov zoo heev rau cov poj niam cev xeeb tub. Folic acidNrog rau cov hlau, nws ua qee yam tseem ceeb xws li ua kom pom kev sib xyaw ua ke thiab thauj cov qe ntshav liab hauv lub cev thiab tseem ua kom muaj kev loj hlob ntawm tus me nyuam hauv plab hauv plab ntawm leej niam.

Yog li ntawd, nyob rau hauv ib tug nruab nrab nqi noj qeNws pab cov niam txiv uas muaj kev xeeb tub kom muaj kev xeeb tub los ntawm kev zam kom tsis txhob muaj teeb meem xws li cov kab mob neuronal xws li spina bifida hauv cov me nyuam mos los yog cov ntshav qis hauv niam lub cev.

Muab lub zog txaus

Khoom noj khoom haus cov ntsiab lus ntawm lub qeKev nplua nuj nyob rau hauv cov as-ham pab ua kom lub cev muaj zog thiab ua kom nws cov khoom tsim tau. qenourishes hlwb hlwb thiab pab txhim kho kev txawj ntse muaj nuj nqi, nco thiab mus ob peb vas. Nws kuj pab kom rov zoo los ntawm kev raug mob los ntawm kev ntxiv dag zog rau cov leeg.

Cov txiaj ntsig ntawm kev noj qe rau ntawm daim tawv nqaij

qe, lawm biotin Biotin yog ib tug vitamin B lub luag hauj lwm rau kev txhim kho daim tawv nqaij kev ntxhib los mos thiab txhim kho plaub hau kev loj hlob. 

qe Nws kuj tseem muab cov vitamin D thiab vitamin B5, nrog rau cov kab mob tseem ceeb xws li zinc thiab selenium, uas pab txhawb kev tsim kho ntawm daim tawv nqaij.

Yog li ntawd, noj qe tsis tu ncua Nws ho brightens ntawm daim tawv nqaij, muab nws ib tug hluas thiab radiant tsos.

txhawb cov pob txha

qeMuaj cov vitamin D, uas yuav pab kom cov pob txha ceev, yog li ntxiv dag zog rau cov ntaub so ntswg thiab muab cov pob txha pob txha.

Nws muaj ntau npaum li cas ntawm calcium thiab phosphorus, uas ntxiv dag zog rau cov pob txha cov ntaub so ntswg thiab kuj pab txhawb lub hauv paus enzyme functions nyob rau hauv lub anatomy ntawm lub cev.

Yog li no qe Nws pab tiv thaiv cov pob txha loj xws li mob caj dab, osteoporosis thiab rickets.

Pab tiv thaiv kab mob anemia

qeCov qib hlau tshwj xeeb pab tswj kev noj qab haus huv ntawm cov qe ntshav liab synthesis thiab thauj thoob plaws lub cev.

Tsis tas li ntawd, kev noj ntau ntawm cov hlau ua rau txo qis hauv cov pa oxygen hauv cov ntshav nqa mus rau lub cev tseem ceeb hauv lub cev, xws li lub plawv, lub hlwb, lub ntsws, lub siab thiab lub raum. hlau deficiency anemiapab tiv thaiv

Yog li ntawd, noj qe txhua hnub Nws yeej ua kom ntshav tsis txaus, tshem tawm cov tsos mob xws li kiv taub hau thiab xeev siab.

Dab tsi yog qhov phom sij ntawm kev noj qe?

noj qe Muaj qee qhov kev pheej hmoo rau kev noj qab haus huv:

kab mob

Cov qe nyoos los yog cov qe tsis ua noj yuav muaj cov kab mob uas tuaj yeem nkag mus rau hauv lub qhov hws hauv lub plhaub. Vim li no, nws yog ib qho tsim nyog yuav tsum ntxuav lub plhaub ntawm cov qe kom zoo ua ntej ua noj.

ua xua

Qee tus neeg muaj qhov ua xua qe lossis rhiab heev. Ib tus neeg muaj kev fab tshuaj tuaj yeem ua rau muaj kev phom sij rau lub neej ntawm kev sib cuag nrog cov qe lossis cov khoom qe.

Noj cov qe nyoosvim muaj cov kab mob hu ua Salmonella zaub mov lomdab tsi tuaj yeem ua rau nws. 

Txoj Kev Ua Qe

qeNws yog pheej yig thiab incredibly khoom noj khoom haus. Nws tau ntim nrog cov proteins, cov vitamins, minerals, cov rog noj qab haus huv, thiab ntau yam khoom noj uas muaj calorie ntau ntau. Txoj kev koj ua noj qe kuj cuam tshuam rau nws cov khoom noj khoom haus profile. 

Qe tuaj yeem ua tau ntau yam sib txawv thiab yooj yim ua ke nrog lwm cov khoom noj zoo xws li zaub. Kev ua noj qe ua rau cov kab mob txaus ntshai thiab ua rau nws muaj kev nyab xeeb dua. Ntawm no yog qhov nrov tshaj plaws txoj kev ua qe;

Boil qe

Qe hauv ib lub tais dej rau 6-10 feeb. Qhov ntev lub sij hawm boiling, qhov nyuaj lub yolk ua.

Boil qe

Boiling lub sij hawm tsawg tshaj li ib lub qe boiled. Lub sijhawm boiling yog li 2.5 lossis 3 feeb. Lub yolk tsis harden thiab tseem nyob rau hauv ib tug ntau kua lub xeev.

Scrambled qe

Scrambled qe yog tawg rau hauv lub lauj kaub kub nrog roj kub. Lub yolk yog optionally dispersed los yog sab laug undistributed nyob rau hauv nws cov kua daim ntawv.

Ua qe

qeyog siav nyob rau hauv ib lub tais hauv qab hauv qhov cub kub kom txog thaum nws hardens. 

Menemen

Nws yog tsim los ntawm pouring scrambled qe los yog tawg qe ntawm zaub siav nyob rau hauv ib lub lauj kaub nrog txiv lws suav, peppers thiab optionally dos.

Omelette

Ua ib qho omelet, qe raug ntaus, ncuav rau hauv ib lub skillet kub thiab siav maj mam dhau los ntawm qis cua sov kom txog thaum khov. Tsis zoo li lub qe scrambled, ib qho omelet tsis stirred.

Kev ua noj ua haus ua rau qee cov zaub mov digestible

ua noj qe ua rau lawv muaj kev nyab xeeb thiab yooj yim dua rau zom qee yam ntawm lawv cov as-ham. ib qho piv txwv ntawm qhov no qeyog cov protein nyob hauv nws.

Cov kev tshawb fawb qhia tias nws yuav digestible thaum siav. Ib txoj kev tshawb nrhiav pom tias tib neeg lub cev tuaj yeem siv 91% ntawm cov protein ntawm cov qe siav thiab tsuas yog 51% ntawm cov protein ntawm cov qe nyoos.

Qhov kev hloov pauv hauv kev zom zaub mov no yog xav tias yuav tshwm sim thaum tshav kub ua rau muaj kev hloov pauv hauv cov qe protein.

Thaum cov proteins siav, cov cua sov ua rau cov khoom tsis muaj zog uas ua rau lawv. Cov proteins ces tsim cov ntawv cog lus tshiab nrog lwm cov proteins hauv lawv ib puag ncig. Ua qe Cov ntawv cog lus tshiab no ua rau nws yooj yim dua rau lub cev zom zaub mov.

Ua noj ntawm qhov kub siab tuaj yeem ua rau lwm cov khoom noj puas tsuaj

Ua noj lub qeTxawm hais tias nws ua rau qee cov as-ham ntau digestible, nws tuaj yeem ua mob rau lwm tus.

Qhov no tsis txawv. Ua noj cov zaub mov feem ntau yuav txo tau qee yam ntawm lawv cov as-ham, tshwj xeeb tshaj yog tias lawv tau siav ntawm qhov kub siab rau lub sijhawm ntev.

Kawm txog qhov xwm txheej no qe saib ntawm nws. kev kawm ua noj qe Nws pom tias nws txo cov vitamin A cov ntsiab lus los ntawm 17-20%.

Ua noj thiab qe Nws kuj tseem tuaj yeem txo qis cov tshuaj antioxidants hauv nws. Ib txoj kev tshawb nrhiav pom tias kev ua noj ua haus, suav nrog microwaving, boiling, thiab kib, txo cov tshuaj antioxidants los ntawm 6-18%.

Cov kev tshawb fawb tau qhia tias qe Nws tuaj yeem txo cov vitamin D txog 40% thaum siav rau 61 feeb, thaum nws tuaj yeem poob txog 18% thaum boiled.

ua noj qeTxawm hais tias nws txo qis qee cov as-ham, nws tseem yog ib qho chaw nplua nuj ntawm cov vitamins thiab antioxidants.

Noj qab nyob zoo cov lus qhia rau ua noj qe

qeNws yog ib qho khoom noj khoom haus tab sis qeKoj tuaj yeem ua kom nws noj qab haus huv los ntawm kev ua tib zoo mloog cov lus qhia hauv qab no.

Xaiv txoj kev ua noj uas tsis muaj calorie tsawg

Yog tias koj tab tom sim txiav cov calories, koj tuaj yeem xaiv cov qe tawv-boiled lossis mos-boiled qe. Txij li thaum tsis muaj roj ntxiv ntxiv rau hauv cov kev ua noj no, lawv muaj calories tsawg dua li cov qe scrambled lossis omelettes.

Ua qe nrog zaub

qeMus zoo nrog zaub. qeUa kom koj cov zaub kom ntau ntxiv nrog zaub txhais tau tias ntxiv fiber ntau thiab cov vitamins rau koj cov zaub mov. Koj tuaj yeem ntxiv cov zaub uas koj xaiv rau omelet lossis ua zaub mov. qe Koj tuaj yeem ua noj.

Noj lub qe nyob rau hauv ib tug ruaj khov roj

Cov roj zoo tshaj plaws rau kev ua noj ua haus kub yog cov uas nyob ruaj khov ntawm qhov kub thiab txias thiab tsis oxidize yooj yim los tsim cov teeb meem dawb radicals. Piv txwv ntawm kev xaiv zoo ntxiv virgin txiv roj roj ve butter yog pom.

Xaiv lub qe zoo tshaj plaws uas koj tuaj yeem them taus

Kev noj zaub mov zoo ntawm cov qeNws raug cuam tshuam los ntawm ntau yam, xws li kev ua liaj ua teb thiab kev pub qaib. Feem ntau, cov qe organic los ntawm cov qaib dawb yog suav tias yog zaub mov zoo tshaj rau cov qe ua liaj ua teb.

Tsis txhob overcook

qeQhov ntev thiab kub koj ua noj nws, cov as-ham ntau dua koj poob. Kev siv cov cua kub kom ntev dua tuaj yeem ua rau cov roj cholesterol ntau ntxiv. Qhov no yog qhov tseeb tshwj xeeb rau lub lauj kaub cua sov.

Feem ntau, luv luv, qis-kub txoj kev ua noj ua rau tsawg oxidation ntawm cov roj cholesterol thiab khaws cia feem ntau ntawm cov as-ham hauv qe.

Yog li no daim ntawv zoo tshaj ntawm qe Boiled thiab mos-boiled qe.