Boiled Egg Benefits uye Nutritional Value

Zvinodhura, zviri nyore kugadzira, zvinopa mapuroteni, zvinogona kugadzirwa nenzira dzakasiyana siyana, zvinoita kuti ugare wakaguta uye kupera simba… Dai ndaikubvunza kuti ndechipi chikafu chine zvinhu izvi zvese, mhinduro yako ingave yei? Unoziva zai... zai tsime guru reprotein. Inonyanya kudyiwa kwemangwanani. Omelette, mazai akakushwa, menemen… Unoda mazai sei? Ndinofarira mazai akavhiyiwa zvakanyanya. Izvo zviri nyore kugadzirira uye zvinonaka. Zai rakabikwa rinofadzawo nekubatsira kwaro.

Ngatitarisei kukosha kwekudya kutanga. Zvadaro ngatitaurei pamusoro pezvakanakira mazai akabikwa.

Boiled egg nutritional value

Kukosha kwechikafu chezai rimwe hombe rakabikwa seizvi: 

• Calories: 77
• Carbs: 0.6 gramu
• Mafuta ose: 5.3 gramu
• Mafuta akazara: 1.6 gramu
• Monounsaturated mafuta: 2.0 gramu
• Cholesterol: 212 mg
• Mapuroteni: 6,3 gramu
• Vitamin A: 6% yeInokurudzirwa Intake (RDA)
• Vitamin B2 (riboflavin): 15% yeRDA
• Vitamin B12 (cobalamin): 9% yeRDA
• Vitamin B5 (pantothenic acid): 7% yeRDA
• Phosphorus: 86 mg kana 9% yeRDA
• Selenium: 15.4 mcg, kana 22% yeRDA 

Zai chikafu checalorie chakaderera kana zvichienzaniswa nekudya kurimo. Chinhu chinonyanya kukosha ndechekuti ipuroteni yakakwana. Ndiko kuti, ine ese amino acids.

Zvizhinji zvezvikafu mumazai zvinowanikwa mujoko. jena jena Inosanganisira kunyanya mapuroteni.

Ndezvipi zvakanakira mazai akabikwa? 

High quality protein source

• Protein; Iine mabasa akakosha akadai sekuvaka tsandanyama nebhonzo, kuburitsa mahormone nema enzymes.
• Mazai anopa anenge 6 magiramu epamusoro-soro mapuroteni. Imwe yeakanakisa masosi eprotein. Izvi zvinodaro nekuti ine ese mapfumbamwe akakosha amino acids.
• Kunyange zvazvo puroteni inonyanya kuwanikwa muzai jena, hafu ye yolk inenge mapuroteni. 

Iine mafuta ane hutano

• Mazai akaoma-akabikwa anopa monounsaturated uye polyunsaturated mafuta. 
• Aya mafuta anodzikamisa cholesterol muropa uye anoderedza njodzi yechirwere chemoyo. 
• Zvikamu zviviri muzvitatu zvemafuta ari muzai rakaomarara rine mafuta anonzi mono- uye polyunsaturated anonzi MUFAs uye PUFAs.

Yakakwira mucholesterol

• Mazai aifungidzirwa kuti anoita basa muchirwere chemoyo nekuda kwehuwandu hwecholesterol yavo.
• Nokufamba kwenguva, maonero aya akachinja semugumisiro wezvidzidzo.
• Ichokwadi kuti mazai akabikwa ane cholesterol yakawanda. Zvisinei, mukuwirirana nefundo dzemisi ichangobva kupfuura iyi, zvinozivikanwa kuti cholesterol yezvokudya haina pesvedzero shoma pacholesterol yomuropa.
• Muvanhu vazhinji, cholesterol yezvokudya haikwidzi cholesterol yakaipa. Inotovandudza cholesterol yakanaka.

Inobatsira kuhutano hwehuropi nemaziso

Mazai anopa zvakakosha zvinovaka muviri uye antioxidants inotsigira hutano hwehuropi uye maziso. 

• Choline: KolinInogadzirwa mumuviri wedu, kunyangwe zvishoma, asi chinhu chinofanira kuwanikwa zvakanyanya kubva mukudya. Izvo zvakakosha zvakanyanya kundangariro, kudzidza uye tsinga system. Kunyanya muvakadzi vane pamuviri. Choline inowanikwa muzai yolk. Mazai ndiwo anonyanya kukoshesa choline kubva muchikafu. 

• Lutein uye zeaxanthin: Lutein uye zeaxanthin, maviri antioxidants akakosha kune hutano hwemaziso. Inodzivirira kubva kune zvinokuvadza mahara radicals ari kuungana muziso. Inoderedza kuumbwa kwecataract uye inodzivirira kubva kuzera-ane hukama hwemacular degeneration. Zai yolk ndiyo yakanakisa sosi yeaya maviri carotenoids.

Inobatsira kune hutano hwemapfupa

• Mazai akabikwa ane vhitamini D, inoita kuti mapfupa nemazino edu arambe akasimba. 
• Vitamin Dinotsigira kunyura kwecalcium uye inodzora mazinga ecalcium muropa. 

Inomhanyisa metabolism

• Imwe yemazai akabikwa inobatsira ndeyekuti inomhanyisa metabolism sezvo yakapfuma muprotein.
• kukurumidza kwemasabolisminotsigira uremu.

inoderedza BP

• Zai rakabikwa rinobatsira muviri kuderedza BP. 

Inokura tsandanyama

• Mazai machena ndiwo tsime guru reprotein. 
• Kudya mazai machena zuva nezuva kunovimbisa kukura kwemhasuru.

Utano hwemwoyo

• Kudya mazai akabikwa kunotsigira hutano hwemwoyo. 
• Kunyanya, zai jena rine mavitamini nemaminerari anokurumidza kuyerera kweropa uye kudzivirira kugwamba kweropa.

Mazai akabikwa anoita kuti uremerwe?

• Zai rakabikwa mabhenefiti anosanganisira kutsigira slimming process.
• Mazai ane mapuroteni emhando yepamusoro uye ane huwandu hwakawanda hwezvese zvinovaka muviri. 
• Nehuwandu hwayo hweprotein, inopa simba kumuviri uye inoita kuti unzwe wakaguta kwenguva yakareba. 
• Mazai ane mashoma mumafuta akazara. Kudya mapuroteni akaonda kwakakosha mukurasikirwa nekurema. 
• Mazai anobatsirawo kuvaka simba remhasuru uye kudzivirira kurasikirwa kwetsandanyama.

Zvakaipa here kudya mazai akabikwa mazuva ose? 

• Kudya mazai akabikwa zuva rega rega kune utano. 
• Chidzidzo chevanhu vanopfuura 100.000 XNUMX chakaratidza kuti kudya zai zuva rega rega hakuna kuwedzera njodzi yechirwere chemoyo.

Maminitsi mangani kubika zai rakabikwa?

Kubika zai kunewo matinji ako. Nokuti munhu wose anoda mazai akaoma-akabikwa nekuoma kwakasiyana. 

• Zai rakabikwa Izai rakabikwa rakabikwa jena uye rinomhanya. Ukatora mvura yezai rawaisa mupoto kana mupoto maminitsi matatu ratanga kufashaira, zai rako rinobva rapfava.
• Apricot kuenderana: Apricot zai jena rakabikwa zvakanaka, uye yolk inova apricot-mavara uye isina-inoyerera. Nokuda kweizvi, unofanira kuitora maminitsi mana mushure mokunge zai ratanga kubika. 
• Mazai akabikwa: Mune mazai akaoma-akabikwa, zvose zvichena uye yolk zvakabikwa. Nokuda kweizvi, zai rinofanira kuvira kwemaminitsi 5-6.
• Mazai akabikwa akaomarara: Iyo chena uye yolk inofanira kufashaira kweanenge maminetsi manomwe kuti iite zvakanaka. Unogona kubika kusvika maminetsi gumi nemaviri kana uchida.

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