Mazira ndi gwero lopatsa thanzi komanso lotsika mtengo la mapuloteni omwe anthu akhala akudya kwa zaka mamiliyoni ambiri.
Dzira lodyedwa kwambiri ndi dzira la nkhuku. Komabe, mitundu ina yambiri ya mazira amathanso kudyedwa, monga bakha, zinziri, Turkey ndi mazira a tsekwe.
mazira a bakha, pafupifupi 50% kukula kwake kuposa dzira la nkhuku. Ili ndi chikasu chachikulu, chagolide.
Ngakhale kuti mtundu wa chipolopolo nthawi zina umasiyana ngakhale mkati mwa mtundu womwewo, mtundu wake umadalira mtundu wa bakha.
m'nkhani "Kodi mazira a bakha angadyedwe", "Kodi ubwino wa mazira a bakha ndi chiyani", "Kodi pali vuto lililonse m'mazira a bakha", "Kodi mazira a bakha ali ndi mapuloteni otani", "Kodi pali kusiyana kotani pakati pa mazira a bakha ndi nkhuku?” mafunso adzayankhidwa.
Thanzi Labwino la Mazira a Bakha
DziraNdi gwero labwino kwambiri la mapuloteni apamwamba kwambiri. Amapereka ma amino acid onse omwe thupi limafunikira kuti lipange mapuloteni. Mazira a dzira ali ndi mafuta ambiri ndi cholesterol, komanso mavitamini ndi mchere wambiri.
mazira a bakhaNdikopatsa thanzi pang'ono kuposa dzira la nkhuku - mwina chifukwa cha kukula kwake. pafupifupi mazira a bakha Ngakhale kuti imalemera pafupifupi magalamu 70, dzira lalikulu la nkhuku limalemera magalamu 50.
Choncho, mumapeza zakudya zambiri kuchokera ku dzira la bakha kusiyana ndi dzira la nkhuku.
Ngati ziwirizo zikufaniziridwa ndi kulemera kwake, mazira a bakha akadali chodziwika. tebulo ili m'munsimu Chicken mazira ndi 100 magalamu a bakha mazirakuwonetsedwa pazakudya zopatsa thanzi.
mazira a bakha
Dzira la nkhuku
Zopatsa mphamvu
185
148
mapuloteni
XMUMX gramu
XMUMX gramu
mafuta
XMUMX gramu
XMUMX gramu
zimam'patsa
XMUMX gramu
XMUMX gramu
Cholesterol
295% ya Mtengo Watsiku ndi Tsiku (DV)
141% ya DV
Vitamini B12
90% ya DV
23% ya DV
selenium
52% ya DV
45% ya DV
Vitamini B2
24% ya DV
28% ya DV
chitsulo
21% ya DV
10% ya DV
Vitamini D
17% ya DV
9% ya DV
Kolin
263 mg
251 mg
mazira a bakha Lili ndi mavitamini ndi mchere wosiyanasiyana. Chofunika kwambiri, ndikofunikira kuti maselo ofiira a m'magazi apangidwe, kaphatikizidwe ka DNA, komanso kugwira ntchito kwabwino kwa minyewa. Vitamini B12Imakwaniritsa pafupifupi zosowa za tsiku ndi tsiku.
Kodi Ubwino Wa Mazira A Bakha Ndi Chiyani?
Mazira nthawi zambiri amatengedwa ngati chakudya chabwino kwambiri chifukwa ali ndi thanzi labwino. Kuonjezera apo, ili ndi mankhwala angapo omwe angapereke ubwino wina wathanzi.
mazira a bakha wachikasu amapeza mtundu wake wachikasu-lalanje kuchokera kumitundu yachilengedwe yotchedwa carotenoids. Awa ndi mankhwala oletsa antioxidant omwe amatha kuteteza maselo ndi DNA ku kuwonongeka kwa okosijeni komwe kungayambitse matenda osatha komanso okhudzana ndi ukalamba.
Ma carotenoid akuluakulu mu yolk ya dzira ndi carotene, cryptoxanthin, zeaxanthin, ndi lutein, zomwe zakhala zikugwirizana ndi chiopsezo chochepa cha kuwonongeka kwa macular (AMD), cataracts, matenda a mtima, ndi mitundu ina ya khansa.
Bakha dzira yolk Lilinso ndi lecithin ndi choline. KolinNdi michere yofanana ndi vitamini yofunika kwambiri pama cell athanzi, komanso ku ubongo, ma neurotransmitters, ndi dongosolo lamanjenje. Lecithin imasinthidwa kukhala choline m'thupi.
Choline ndi yofunika kwambiri pa thanzi la ubongo. Kafukufuku wa achikulire pafupifupi 2200 adawonetsa kuti kuchuluka kwa choline m'magazi kumalumikizidwa ndi ntchito yabwino yaubongo.
Ndiwofunikanso michere pa nthawi ya mimba, chifukwa choline imalimbikitsa kukula kwa ubongo wa fetal.
Mbali yoyera ya bakha ndi mitundu ina ya mazira imakhala ndi mapuloteni ambiri ndipo imateteza ku matenda. Ofufuza apeza mankhwala ambiri okhala ndi antibacterial, antiviral ndi antifungal properties mu dzira loyera.
Ikhoza kuteteza kusowa kwa vitamini D
100 magalamu gawo la dzira bakha Vitamini D Imapereka 8-9% ya zosowa zanu zatsiku ndi tsiku za DV.
Komanso, kafukufuku wina wa zinyama pazaka zingapo zapitazi akusonyeza kuti kumwa dzira kungalepheretse kusowa kwa vitamini D.
Kafukufuku wa masabata a 8 adadyetsa mbewa za matenda a shuga chakudya cha dzira lonse ndipo adapeza kuwonjezeka kwa 130% kwa ma vitamini D poyerekeza ndi makoswe omwe amadyetsedwa ndi mapuloteni.
Makoswe omwe amadya dzira lonse anali ndi mavitamini D ochuluka kuposa makoswe omwe amadya zakudya zamapuloteni zomwe zimaphatikizidwa ndi vitamini D.
Kafukufuku wina wochepa adapeza kuti mapuloteni a dzira angakhale ndi ubwino, makamaka pakuwonda.
Kodi Mazira A Bakha Amawononga Chiyani?
Ngakhale zingakhale zothandiza pa thanzi, mazira a bakhaSikuti aliyense angathe kuzidya.
ziwengo
Mapuloteni a dzira ndi chinthu chodziwika bwino. Ngakhale kuti ziwengo zambiri za dzira zimachoka paubwana, ndi chimodzi mwa zinthu zomwe zimafala kwambiri m’thupi mwa makanda ndi ana.
Zizindikiro za kusagwirizana ndi dzira zimatha kuyambira zotupa pakhungu mpaka kusadya bwino, kusanza kapena kutsekula m'mimba. Zikavuta kwambiri, kusowa kwa chakudya kungayambitse anaphylaxis, yomwe ingasokoneze kupuma komanso kuyika moyo pachiswe.
bakha ndi nkhuku maziraMapuloteni a mtundu wina wa dzira ndi ofanana koma safanana, ndipo anthu amene sakumana ndi vuto la dzira limodzi sangakumane ndi vuto lomwelo mwa mtundu wina. Ndiye ngakhale mutakhala kuti mulibe matupi a nkhuku, mazira a bakha Mutha kudya.
Komabe, ngati muli ndi matenda odziwika kapena omwe akuganiziridwa kuti mulibe mazira ena, mazira a bakhaMusanadye chakudya, nthawi zonse ndikofunikira kupeza upangiri wa akatswiri kuti mutetezeke.
Matenda a mtima
mazira a bakhaKafukufuku wambiri amavomereza kuti cholesterol mu yolk ya dzira sichiwonjezera chiopsezo cha matenda a mtima mwa anthu athanzi.
Mazira a mazira asonyezedwa kuti amachulukitsa LDL (zoipa) cholesterol mwa anthu ena, koma amakwezanso HDL (yabwino) cholesterol.
Komabe, chifukwa cha kuchuluka kwa cholesterol mazira a bakha Zingakhale zotetezeka kwa aliyense, makamaka ngati muli ndi matenda a shuga kapena mbiri ya banja lanu la matenda a mtima.
Kafukufuku wina amasonyezanso kuti choline mu dzira yolks angakhale chinthu china choopsa cha matenda a mtima.
Mabakiteriya m'matumbo amasintha choline kukhala chinthu chotchedwa trimethylamine N-oxide (TMAO). Kafukufuku wina wasonyeza kuti omwe ali ndi magazi ochuluka a TMAO ali ndi chiopsezo chowonjezeka cha matenda a mtima. Anthu omwe amadya zakudya zamafuta kwambiri amapanga TMAO yambiri.
Komabe, sizikudziwika ngati TMAO ndi chiopsezo kapena ngati kukhalapo kwake ndi chizindikiro cha chiopsezo cha matenda a mtima.
mazira a bakhaIkhoza kuphikidwa, kuphikidwa mu mafuta, kudyedwa ngati omelet, kotero mungagwiritse ntchito ngati mazira a nkhuku kuphika.
Kusiyana Pakati pa Dzira La Bakha ndi Dzira la Nkhuku
Mwambiri bakha ndi nkhuku mazira ndi zofanana ndithu. Komabe, pali zinthu zina zomwe zimasiyanitsa awiriwa.
view
Kusiyanitsa kwakukulu kwa maonekedwe a thupi ndi kukula kwa mazira.
ndi mazira a bakhalikhoza kukhala lalikulu 50-100% kuposa dzira la nkhuku lalikulu. Chifukwa chake, a kudya mazira a bakhaZili ngati kudya dzira limodzi ndi theka kapena awiri a nkhuku.
Monga mazira a nkhuku, mazira a bakhaMtundu wa bakha umadalira mtundu, zakudya, chilengedwe komanso majini a bakha.
Ambiri mazira a bakhaAli ndi khungwa loyera koma amathanso kukhala mumithunzi yotuwa yotuwa, yobiriwira, yakuda ndi yabuluu.
Ma yolks amasiyananso kukula ndi mtundu. Ngakhale yolk ya mazira a nkhuku nthawi zambiri imakhala yotumbululuka kapena yachikasu chowala, bakha dzira yolk ndi mtundu wa lalanje wagolide woderapo. Poyerekeza ndi yolk ya nkhuku, yolk ya bakha imawoneka yamphamvu kwambiri.
Kulawa
Aliyense ali ndi zokonda zosiyana, koma anthu ena bakha dzira yolk amanena kuti ndi zokoma kuposa nkhuku dzira yolk.
Mwambiri mazira a bakha ndi mazira a nkhukuKukoma kumafanana. Ndi izi kukoma kwa dzira la bakhaakhoza kukhala onenepa kuposa mazira a nkhuku.
Kufananiza kwa Zakudya
bakha ndi nkhuku maziraOnse ali ndi mbiri yopatsa thanzi. Tchati chofananitsa chomwe chili m'munsimu chikuwonetsa zopatsa thanzi za magalamu 100 a bakha wophika ndi mazira a nkhuku
Zakudya zopatsa thanzi za mazira ophika ndi aiwisi zimasiyana.
Nthawi zambiri, mazira amakhala ndi chakudya chochepa komanso fiber koma amakhala ndi mapuloteni ambiri komanso mafuta abwino. Lilinso ndi mavitamini ndi mchere wambiri, makamaka choline, riboflavin, selenium, vitamini A ndi vitamini B12.
Ngakhale mazira amitundu iwiri ali ndi thanzi, mazira a bakha folate, chitsulo ndipo imakhala ndi zakudya zambiri kuposa mazira a nkhuku, kuphatikizapo vitamini B12.
mazira a bakhaIli ndi 12% kapena kupitilira apo ya DV ya vitamini B168. Thupi limafunikira vitamini B12 pazinthu zina, monga kupanga DNA ndi maselo ofiira atsopano.
Koma dzira la nkhuku loyera, bakha dzira loyeraLili ndi kuchuluka kwa ovalbumin, conalbumin ndi mapuloteni ena monga lysozyme. Asayansi amakhulupirira kuti mapuloteniwa ndi ena m'mazira ali ndi antimicrobial, antioxidant ndi kuteteza khansa.
Anthu ena amakhulupirira molakwika kuti dzira loyera lokha lili ndi mapuloteni. Komabe, yolk, ngakhale yocheperako pang'ono kuposa yoyera, imakhala yodzaza ndi mapuloteni.
bakha ndi nkhuku maziraZonse zoyera ndi yolk zili ndi ma peptides opindulitsa a bioactive. Ma peptides ndi tinthu tating'onoting'ono tomwe timatha kulimbikitsa thanzi labwino mwa anthu.
Mazira a bakha kapena mazira a nkhuku?
dzira la bakha Kaya dzira la nkhuku liri bwino zimatengera zomwe mumakonda. mazira a bakha ndi mazira a nkhuku Nazi zinthu zingapo zomwe muyenera kuziganizira posankha pakati:
ziwengo
Nthawi zambiri, anthu omwe sagwirizana ndi mazira a nkhuku ndi chifukwa cha kusiyana kwa mapuloteni oyambitsa matenda. mazira a bakhaMutha kuzidya motetezeka komanso mosemphanitsa.
magwiritsidwe antchito
Mazira a bakha sangapezeke mosavuta m'madera ena.
zokonda zanu
Ena angakonde kukoma kwa mtundu wina wa dzira kuposa wina.
mtengo
mazira a bakha zingakhale zodula chifukwa ndi zazikulu, zovuta kuzipeza.
Chifukwa;
mazira a bakhaNdi yayikulu komanso yopatsa thanzi pang'ono kuposa dzira la nkhuku. Amaperekanso ma antioxidants ndi mankhwala ofunikira omwe angapindulitse maso ndi ubongo, ndikuteteza ku matenda okhudzana ndi ukalamba kapena matenda.
