Zviri muChinyorwa
Mazai ane kudya kunovaka muviri uye kunotengeka kweprotein yakadyiwa nevanhu kwemamiriyoni emakore.
Rudzi rwezai rinodyiwa zvakanyanya ihuku zai. Nekudaro, mamwe marudzi mazhinji emazai anogonawo kudyiwa, sedhadha, zvihuta, turkey uye hanzi mazai.
dhadha mazai, inenge 50% yakakura muhukuru kupfuura zai rehuku. Rine hombe, yero yegoridhe.
Makungu avo anogonawo kuva nemavara akasiyana. Inowanikwa mumarudzi akasiyana-siyana, kusanganisira bhuruu-ruvara, bhuruu-ruvara, marasha grey, uye dzimwe nguva chena.
Kunyange zvazvo ruvara rwegoko dzimwe nguva ruchisiyana kunyange mukati merudzi rumwe chete, ruvara runoenderana nerudzi rwedhadha.
muchinyorwa "Mazai edhadha anogona kudyiwa here", "zvipi zvakanakira mazai edhadha", "pane kukuvadza here mumazai edhadha", "chii cheprotein kukosha kwemazai edhadha", "ndoupi musiyano pakati pedhadha nezai rehuku?” mibvunzo ichapindurwa.
Nutritional Value yedhadha Mazai
zaiIyo inzvimbo yakanaka kwazvo yeprotein yemhando yepamusoro. Inopa ese amino acids iyo muviri unoda kuvaka mapuroteni. Egg yolk yakapfuma mumafuta uye cholesterol, pamwe chete nemavhitamini akawanda nemaminerari.
dhadha mazaiInovaka muviri zvishoma kudarika zai rehuku - pamwe nekuda kwekukura kwaro. avhareji dhadha mazai Kunyange zvazvo ichirema magiramu makumi manomwe, zai guru rehuku rine huremu hwemagiramu makumi mashanu.
Naizvozvo, unowana kudya kwakawanda kubva muzai redhadha kupfuura kubva muzai rehuku.
Kana izvo zviviri zvichifananidzwa nehuremu. dhadha mazai zvichiri pachena. tafura iri pazasi Huku mazai ane 100 magiramu edhadha mazaizvinoratidzwa maererano neukoshi hwekudya.
| dhadha mazai | Huku zai | |
| Calorie | 185 | 148 |
| Protein | 13 gram | 12 gram |
| mafuta | 14 gram | 10 gram |
| carbohydrate | 1 gram | 1 gram |
| Cholesterol | 295% yeDay Value (DV) | 141% yeDV |
| Vitamin B12 | 90% yeDV | 23% yeDV |
| selenium | 52% yeDV | 45% yeDV |
| Vitamin B2 | 24% yeDV | 28% yeDV |
| Demir | 21% yeDV | 10% yeDV |
| Vitamin D | 17% yeDV | 9% yeDV |
| Kolin | 263 mg | 251 mg |
dhadha mazai Iine zvakawanda zvakasiyana-siyana zvevhitamini uye zvicherwa. Kunyanya kukosha, yakakosha pakuumbwa kwemasero matsvuku eropa, DNA synthesis, uye ine hutano tsinga basa. Vitamin B12Inosangana nezvido zvezuva nezuva zve
Ndezvipi Zvakanakira Dhadha Mazai?
Mazai anowanzoonekwa sechikafu chepamusoro nekuti ane hutano hwakanyanya. Pamusoro pezvo, ine akati wandei makomboni anogona kupa mamwe mabhenefiti ehutano.
dhadha mazai yero inowana ruvara rwayo rweorenji-yero kubva kumavara echisikigo anonzi carotenoids. Aya maantioxidant makomisheni anogona kuchengetedza maseru uye DNA kubva mukukuvadzwa kweoxidative iyo inogona kutungamirira kuzvirwere zvisingaperi uye zvine hukama nezera.
Iwo makuru ecarotenoids mumazai yolk ndeye carotene, cryptoxanthin, zeaxanthin, uye lutein, izvo zvakabatanidzwa kune yakaderera njodzi yezera-yakabatana macular degeneration (AMD), cataract, chirwere chemoyo, uye mamwe marudzi egomarara.
Dhadha zai yolk Iyo zvakare yakapfuma mu lecithin uye choline. KolinIyo vhitamini-yakafanana nekudya kwakakosha kune hutano maseru membranes, pamwe nehuropi, neurotransmitters, uye tsinga system. Lecithin inoshandurwa kuita choline mumuviri.
Choline inonyanya kukosha kune hutano hwehuropi. Chidzidzo chevanhu vakuru vangangoita 2200 chakaratidza kuti mazinga epamusoro eropa echoline akabatanidzwa kune zvirinani kushanda kwehuropi.
Ichowo chikafu chakakosha panguva yekuzvitakura, sezvo choline inosimudzira hutano hwe fetal uropi kukura.
Chikamu chichena chedhadha nemamwe marudzi emazai akapfuma muprotein uye anodzivirira kubva kune zvirwere. Vatsvagiri vakaona akawanda makomisheni ane antibacterial, antiviral uye antifungal zvimiro mune zai jena.
Inogona kudzivirira kushaikwa kwevhitamini D
100 gramu chikamu chedhadha zai Vitamin D Inopa 8-9% yezvinodiwa zvako zvezuva nezuva zveDV.
Zvakare, kumwe kutsvagisa kwemhuka mumakore mashoma apfuura kunoratidza kuti kudyiwa kwezai kunogona kudzivirira kushomeka kwevhitamini D.
Chidzidzo che8-vhiki chakadyisa mbeva dzeshuga kudya kwezai rose uye yakawana kuwedzera kwe130% mumazinga evhitamini D zvichienzaniswa nemakonzo akadyiswa kudya kweprotein-based.
Makonzo aidya zai rese rekudya aive nemazinga evhitamini D akakwira kupfuura makonzo paprotein-based diet yakawedzerwa nevhitamini D.
Icho chitubu chakanaka cheprotein
Kugara uchidya maonda mapuroteni sosi semazai anogona kupa zvakakosha hutano. Zvokudya zveprotein zvakakwirira zvakabatanidzwa nehutano hwakasiyana-siyana, kusanganisira:
- Kuvandudza kudzora havi
- Kuwedzera manzwiro ekuguta
- Yakaderera calorie kudya
- Kuderera kwehuremu hwemuviri
Chimwe chidzidzo chidiki chakawana kuti mapuroteni ezai anogona kunge ane mabhenefiti, kunyanya ekurasikirwa.
Ndezvipi Kukuvadza KweDhadha Mazai?
Kunyangwe zvingangobatsira pautano, dhadha mazaiHaasi munhu wese anogona kuidya.
allergies
Mapuroteni ezai chinhu chinowanzoitika. Kunyange zvazvo kukanganiswa kwezai kwakawanda kunopera muhuduku, ndicho chimwe chezvokudya zvinowanzoitika mucheche nevana.
Zviratidzo zvekusawirirana kwezai zvinogona kubva paganda kusvika pakusadya, kurutsa kana manyoka. Muzviitiko zvakakomba, kusawirirana kwechikafu kunogona kukonzera anaphylaxis, iyo inogona kukanganisa kufema uye kutyisidzira hupenyu.
dhadha uye huku mazaiMapuroteni ari mumhando imwe yezai akafanana asi haana kufanana, uye vanhu vanoona kusawirirana kune rumwe rudzi rwezai vangasasangana nedambudziko rimwe chete mune rimwe. Saka kunyangwe uine allergic kumazai ehuku, dhadha mazai Unogona kudya.
Nekudaro, kana uine inozivikanwa kana fungidziro yekusawirirana kune mamwe mazai, dhadha mazaiUsati wadya zvokudya, nguva dzose zvakakosha kutsvaga mazano enyanzvi kuitira kuchengeteka.
Chirwere chemoyo
dhadha mazaiZvidzidzo zvakawanda zvinobvuma kuti cholesterol iri muzai yolk haiwedzeri njodzi yechirwere chemoyo muvanhu vane hutano.
Mazai yolks akaratidzirwa kuwedzera LDL (yakaipa) cholesterol mazinga mune vamwe vanhu, asi anosimudza HDL (yakanaka) cholesterol.
Nekudaro, nekuda kweiyo yakakwira cholesterol yemukati dhadha mazai Inogona kunge isina kuchengetedzeka kumunhu wese, kunyanya kana uine chirwere cheshuga kana nhoroondo yemhuri yechirwere chemoyo.
Imwe tsvakurudzo inoratidzawo kuti choline mumazai evha inogona kuva imwe ngozi yechirwere chemoyo.
Utachiona huri mumatumbo hunoshandura choline kuita musanganiswa unonzi trimethylamine N-oxide (TMAO). Zvimwe zvidzidzo zvakaratidza kuti avo vane mazinga epamusoro eropa eTMAO vane ngozi yakawanda yehosha yemwoyo. Vanhu vanodya kudya kwepamusoro-mafuta vanobudisa TMAO yakawanda.
Kunyange zvakadaro, hazvina kujeka kana TMAO ine ngozi kana kuti kuvapo kwayo chiratidzo chechirwere chemoyo.
Kuchengetedza chikafu
kuchengetedzwa kwezvokudya uye kunyanya Salmonella chirwere chekudya, senge salmonellosis inokonzerwa nemabhakitiriyachirwere chinoputika njodzi inowanzobatanidzwa nemazai.
zvakakonzerwa nekudya mazai edhadha, kusanganisira kubuda kwakapararira muUK neIreland muna 2010 salmonella hutachiona hwehutachiona hwakaburitswa.
Mune dzimwe nzvimbo dzeThailand, dhadha mazaiKuwanda kwesimbi dzinorema kwakaonekwa mukati
dhadha mazai Paunenge uchitenga, zvakakosha kusarudza iyo yakachena uye isina kuputika muhombodo dzavo. Inofanira kutonhodzwa pamusha pa4 ° C kana pasi uye yakabikwa kusvikira yolk yakasimba.
Zvakare, vacheche, vana, vakadzi vane pamuviri, vakuru vakuru, uye chero munhu ane immune system yakakanganiswa Salmonella saka ari panjodzi huru, saka haafanire kudya mazai asina kuibva. Hapana munhu anofanira kudya mazai mambishi.
Mapuroteni nezvimwe zvinovaka muviri zvinogona kuderedzwa panguva yekubika
Zvimwe zvinovaka muviri zvinowedzera kana kuderera kana mazai abikwa. Chikafu chekudya chinogona kuchinja nekupisa uye dzimwe nzira dzekubika.
Semuenzaniso, maprotein emukati anosiyana pakati pezai mbishi uye rakapfava kana rakaomarara rakabikwa.
Mune zvimwe zviitiko, kubika kunowedzera huwandu hwezvokudya muzai. Mazai achiri kupa zvakawanda zvekudya.
Mashandisiro Edhadha Mazai?
dhadha mazaiInogona kubikwa, kubikwa mumafuta, kudyiwa se omelet, saka unogona kuishandisa semazai ehuku pakubika.
Musiyano Pakati Pedhadha Zai Nehuku Zai
Kazhinji dhadha uye huku mazai zvakangofanana. Zvakadaro, pane zvimwe zvinhu chaizvo zvinoita kuti zviviri izvi zvisiyane.
Tarisa
Musiyano unonyanya kuoneka pakuonekwa kwemuviri hukuru hwemazai.
munhu dhadha mazaiinogona kuva 50-100% yakakura kudarika yeavhareji-saizi yehuku zai. Naizvozvo, a kudya mazai edhadhaZvakafanana nekudya mazai ehuku imwe nehafu kana maviri.
Sezvakaita mazai ehuku, dhadha mazaiRuvara rwedhadha rinoenderana nerudzi, chikafu, nharaunda uye genetics yedhadha.
Zvakawanda dhadha mazaiAne makwati machena asi anogonawo kunge ari mumumvuri wakachenuruka grey, girini, dema uye bhuruu.
Iyo yolks inosiyanawo muhukuru uye ruvara. Nepo iyo yolk yehuku mazai kazhinji yakacheneruka kana kupenya yero, dhadha zai yolk iruvara rweorenji rwegoridhe rakasviba. Kuenzaniswa nehuku yolk, duck yolk inotaridzika zvakanyanya.
Ravira
Munhu wese ane zvaanoda zvakasiyana, asi vamwe vanhu dhadha zai yolk inotaura kuti inonaka kudarika huku yai yolk.
Kazhinji dhadha mazai uye hukuKunakirwa kwakafanana. Neizvi kuravira kwedhadha zaiinogona kuva yakaoma kudarika mazai ehuku.
Nutrient Kuenzanisa
dhadha uye huku mazaiOse ari maviri ane zvinokatyamadza zvinovaka muviri profiles. Kuenzanisa chati iri pasi apa inoratidza kudya kwekudya kwe100 gramu yedhadha yakabikwa uye mazai ehuku
| dhadha mazai | Huku zai | |
| Calorie | 223 | 149 |
| Protein | 12 gram | 10 gram |
| mafuta | 18,5 gram | 11 gram |
| carbohydrate | 1,4 gram | 1,6 gram |
| Lif | 0 gram | 0 gram |
| Cholesterol | 276% yeDaily Value (DV) | 92% yeDV |
| Kolin | 36% yeDV | 40% yeDV |
| mhangura | 6% yeDV | 7% yeDV |
| Folate | 14% yeDV | 9% yeDV |
| Demir | 20% yeDV | 7% yeDV |
| pantothenic asidhi | - | 24% yeDV |
| phosphorus | 16% yeDV | 13% yeDV |
| Riboflavin | 28% yeDV | 29% yeDV |
| selenium | 62% yeDV | 43% yeDV |
| Thiamine | 10% yeDV | 3% yeDV |
| vhitamini A | 23% yeDV | 18% yeDV |
| Vitamin B6 | 15% yeDV | 8% yeDV |
| Vitamin B12 | 168% yeDV | 32% yeDV |
| Vitamin D | 8% yeDV | 9% yeDV |
| Vitamin E | 13% yeDV | 8% yeDV |
| zen'e | 12% yeDV | 9% yeDV |
Hunhu hwekudya kwemazai akabikwa uye mbishi anosiyana.
Kazhinji, mazai akaderera mumakhahydrates uye fiber asi ane pfuma yakawanda yeprotein uye yakanaka yemafuta. Iinewo mavhitamini akawanda nemaminerari, kunyanya choline, riboflavin, selenium, vhitamini A uye vhitamini B12.
Kunyangwe marudzi ese emazai aine hutano, dhadha mazai folate, simbi uye ine zvakawanda zvinovaka muviri kupfuura mazai ehuku, kusanganisira vhitamini B12.
dhadha mazaiIine 12% kana kupfuura yeDV yevhitamini B168. Muviri unoda vhitamini B12 kune mamwe mabasa, sekugadzira DNA uye masero matsvuku eropa matsva.
Asi huku zai jena, dhadha zai jenaIine huwandu hwepamusoro hwe ovalbumin, conalbumin uye mamwe mapuroteni akadai se lysozyme. Masayendisiti anotenda mapuroteni aya uye mamwe mumazai ane antimicrobial, antioxidant uye kenza-yekudzivirira zvinhu.
Vamwe vanhu vanotenda zvisiri izvo kuti chete zai jena rine mapuroteni. Zvisinei, iyo yolk, kunyange zvishoma zvishoma kudarika chena, chaizvoizvo yakazara neprotein.
dhadha uye huku mazaiOse machena uye yolk akapfuma mune inobatsira bioactive peptides. Aya mapeptide mapuroteni zvidimbu zvinogona kusimudzira hutano hwakakwana muvanhu.
Dhadha mazai kana mazai ehuku?
dhadha zai Kuti zai rehuku riri nani zviri kudiwa nemunhu. dhadha mazai uye huku Heano zvinhu zvishoma zvekufunga nezvazvo pakusarudza pakati:
allergies
Kazhinji, vanhu vanorwara nemazai ehuku nekuda kwekusiyana kwemapuroteni anokonzera allergy. dhadha mazaiIwe unogona kuipedza zvakachengeteka uye zvinopesana.
Usability
Mazai edhadha anogona kunge asiri kuwanikwa zviri nyore kune mamwe matunhu.
zvido zvako
Vamwe vangada kunakirwa kweimwe mhando yezai pane imwe.
Mutengo
dhadha mazai inogona kudhura nekuti yakakura, yakaoma kuwana.
Semagumo;
dhadha mazaiIhombe uye ine kudya kunovaka muviri kudarika zai rehuku. Inopawo antioxidants uye makomisheni akakosha anogona kubatsira maziso nehuropi, uye kudzivirira kubva kuzvirwere zvine chekuita nezera kana hutachiona.
Zvinyorwa Zvaunofanirwa Kuverenga
