Chii Chinoita Egg White, Mangani Macalories? Benefits uye Kukuvadza

Mazai akaremerwa nekudya kwakasiyana-siyana kunobatsira. Zvisinei, kudya kunovaka muviri kwezai kunosiyana zvikuru zvichienderana nokuti unodya zai rose here kana kuti zai chena chete.

muchinyorwa "chii chinonzi zai jena", "macalorie mangani muzai jena", "ndepi mabhenefiti ezai jena", "ipuroteni yezai chena", "chii chinovaka muviri chezai jena" Unogona kuwana mhinduro kumibvunzo yako.

Zai Rakachena Nutritional Value

Zai jenaimvura yakachena, yakakora yakatenderedza yolk yezai.

Zai rakasanganiswa nezai rine mupendero wekudzivirira kudzivirira huku dzinokura kubva kuutachiona hunokuvadza. Inopawo zvimwe zvinovaka muviri pakukura kwavo.

Zai jena Iine 90% mvura uye 10% mapuroteni.

Kana iwe ukabvisa yolk uye chete mazai machena Kana iwe ukaidya, kukosha kwekudya kwezai kunoshanduka zvakanyanya.

Chati iri pazasi inoratidza kusiyana kwekudya pakati pezai hombe jena nehombe hombe:

Ndezvipi Zvakanakira Egg White?

Akaderera mumacalorie asi ane mapuroteni akawanda

Zai jena, protein Yakanyanya mukudya asi ine macalorie mashoma. Kutaura zvazviri, ine inenge 67% yemapuroteni ose anowanikwa mumazai.

Zvakare, puroteni iyi ipuroteni yemhando yepamusoro, yakakwana. Izvi zvinoreva kuti ine ese mapfumbamwe akakosha amino acids ayo miviri yedu inoda kushanda zvakanaka.

Nekuda kwehuwandu hwayo hweprotein, jena jena Kuidya kune humwe hutano hwakanaka. Mapuroteni anogona kubatsira kuderedza chido; nokuti jena jena Kudya kunobatsira kuti unzwe wakaguta kwenguva yakareba.

Kushandisa mapuroteni akakwana kwakakosha pakuchengetedza nekuvaka tsandanyama, kunyanya kune avo vari kuedza kuderedza uremu.

Yakaderera mumafuta uye cholesterol isina

Mazai aimbove chikafu chinopokana nekuda kwemafuta awo akazara akazara uye cholesterol yemukati.

Zvisinei, cholesterol yose nemafuta ari muzai anowanikwa mujoko. pane rimwe divi mazai machenaIyo inenge puroteni yakachena uye haina mafuta kana cholesterol.

Kwemakore, mazai machena aifungidzirwa kuva ane utano kupfuura kudya mazai asina kukwana.

Asi zvidzidzo zvakaratidza kuti kune vanhu vazhinji, zai cholesterol haisi dambudziko.

Asi kune vanhu vashomanana, pavanodya cholesterol, mwero weropa ravo unokwira zvishoma. Vanhu ava vanodaidzwa kunzi "overreacters".

"Overreacters" ane majini anokonzera high cholesterol, yakadai seApoE4 gene. Kune vanhu ava kana vanhu vane cholesterol yakakwira, jena jena inogona kunge iri sarudzo iri nani.

Pamusoro pe, jena jenaTichifunga kuti ine inenge isina mafuta, jena jena Iyo yakanyanya kuderera mumakorikori kupfuura mazai akazara.

Izvi zvinoita kuti ive sarudzo yakanaka kune vanhu vanoedza kudzikamisa macalorie avo ekudya uye kuderedza uremu.

Zvinobatsira kuita mimba ine utano

munhu jena jenainopa pedyo nemagiramu mana emapuroteni. 

Ongororo yeongororo yekunzwisisa kukosha kwekudya kwakakodzera kwakaratidza kuti vakadzi vaidya mapuroteni akawanda vachiri nepamuviri vaive nevana vashoma vanozvarwa nguva isati yakwana uye vane huremu hushoma, uye vakadzi vaive nesimba rakawanda.

Inopa satiety uye inobatsira kuderedza uremu

Chidzidzo ichi chakaitwa kuti chione kana kudya mapuroteni pakudya kwemangwanani kunogona kubatsira nekuderedza uremu nekuderedza nzara nekudya. Chinangwa chechidzidzo ichi chaive chekuongorora mhedzisiro yekurega kudya kwemangwanani, izvo zvinowanzoitika pakati pevasikana vachiri kuyaruka. 

Chidzidzo ichi chakawana kuti vechidiki vaidya chikafu chekudya chekudya chakanyanya-mapuroteni vakanzwa vakazara, zvichikonzera kushomeka kwekudya uye sarudzo dziri nani dzekudya.

Inokura tsandanyama

Muviri unoda maamino acids akakosha kugadzira puroteni yakakwana, inogona kuwanikwa kuburikidza nenyama uye zvigadzirwa zvemukaka kana musanganiswa wezvinomera zvakaita sebhinzi nemupunga. glycine muenzaniso weizvi, uye rimwe zai jena rine 1.721 milligrams. 

Paunodya puroteni yakakodzera panguva yakakodzera, unowana simba nekuti mhasuru dzinowana zvadzinoda kugadzirisa nekuvakazve. Semuenzaniso, kana iwe uri mumhanyi uye wakaita kurovedza muviri kwakaomarara, chiitiko ichi chinoisa kudzvanywa pamhasuru.

Kushandisa puroteni yakakwana mukati memaminitsi makumi matatu ekurovedza muviri uku kunogona kubatsira kugadzirisa nyama yemhasuru nekukurumidza uye unogona kuwana mhasuru dzakasimba dzakagadzirira kurovedza kunotevera.

Kune avo vanonyanya kugara, protein inodiwa kuti simba rose riite mabasa ezuva nezuva pasina kukuvara, kuvaka immune system, uye kuchengetedza oxygen mumasero matsvuku eropa. Zai jenaNdiyo sarudzo yakanakisa yekudya mapuroteni ane hutano ane hutano, akadai semakabhohaidhiretsi nemafuta.

Inotsigira mazinga e electrolyte

Potassium yakakwana mumuviri electrolyte Iyo yakafanana ne sodium mukuti inobatsira kuve nechokwadi kuwanikwa kwayo. Izvi zvinosimudzira kushanda zvakanaka kwemhasuru, zvinobatsira kudzivirira sitiroko, uye kuchengetedza moyo une hutano. 

Pamusoro pezvo, maelectrolyte anodzivirira masero ari mumuviri nekuenzanisa zvinwiwa zvakatenderedza uye mukati mawo, izvo zvinobatsira kuchengetedza BP, kunyanya kana paine sodium yakawandisa.

Electrolytes inobva potassium. Zai jena Inopa huwandu hwakanaka hwe potassium. 

Zvakanakira Zai Rakachena paGanda

mazai, jena jenamu membrane inodzivirira zai kunze kwegoko uye mukati megoko collagen Rine. 

Zai jena Kana yakasanganiswa nemapuroteni anobatsira ayo ane, inogadzira yakakura chiso mask.

Chidzidzo chakaitwa kuti chiongorore mabhenefiti emhedzisiro yeeggshell membrane hydrolysates pamakwinya, UV uye kuchengetedzwa kwemwando muzvizoro.

Chidzidzo chacho chakaongorora chiyero che hyaluronic acid uye collagen kugadzirwa. Mhinduro, jena jenaYakaratidza kuti collagen uye mapuroteni mairi anobatsira kuderedza wrinkles inokonzerwa nezuva. 

Ndezvipi Kukuvadza kweEgg White?

Zai jena Kazhinji isarudzo yakachengeteka yezvokudya. Zvisinei, inotakura dzimwe njodzi.

Egg Allergy

Zai jena Yakachengeteka kune vanhu vazhinji, asi mazai evha anogona kuitika.

Mazai mazhinji aleji anoitika muvana.

Kusawirirana kwemazai kunokonzerwa nefungidziro isiriyo yemasoja edziviriro ekuti mamwe maprotein ari muzai anokuvadza.

Zviratidzo zvakapfava zvinosanganisira kutsvuka, mikoko, kuzvimba, mhino inoyerera, uye kutsvuka kwemaziso. Vanhu vanogonawo kusangana nekugumbuka kwekudya, kusvotwa, uye kurutsa.

Kunyange zvazvo zvisingawanzoitiki, mazai anogona kukonzera kukanganisa kwakakomba kunonzi anaphylactic shock.

Izvi zvinokonzera zviratidzo zvakasiyana-siyana, kusanganisira kuzvimba kwakanyanya kwehuro uye chiso, uye kudonha kweropa (izvo zvinogona kuuraya kana zvasanganiswa).

Salmonella Chikafu Chepfu

zai mbishi jena zvakare Salmonella njodzi yekudya chepfu nebhakitiriya.

Salmonella zai kana eggshellKurima kwemazuva ano nekuchenesa zvinoderedza njodzi.

Kubika zai jena kusvika raoma zvakanyanya kunoderedza njodzi yedambudziko iri.

Yakaderedzwa Biotin Absorption

zai mbishi jenainowanikwa mune zvakasiyana siyana zvekudya biotin Inogona kuderedza kubatwa kwevhitamini inonzi

Iyi ivhitamini inonyungudika mumvura inoita basa rinokosha mukugadzirwa kwesimba.

zai mbishi jenaine puroteni inonzi avidin inogona kusunga nebiotin uye kurega kutorwa.

Nedzidziso, iri rinogona kunge riri dambudziko. Nekudaro, zvinotora kudya huwandu hukuru hwemazai machena machena kukonzeresa kushomeka kwebiotin. Zvakare, avidin haina mhedzisiro imwechete mushure mekunge zai rabikwa.

Iine mapuroteni akawandisa

Kune avo vane matambudziko eitsvo, kudya mapuroteni akawanda kunogona kuva nengozi. Vanhu vane yakaderera Glomerular filtration rate (GFR, kuyerera kwemvura yakasvibiswa neitsvo) vanogona kutambura nekukuvara kwakanyanya kweitsvo nekuda kwekukosha kwebiological value yeprotein yezai.

Iyo yakakurudzirwa zuva nezuva mapuroteni ekudya kune vanhu vane kusagadzikana itsvo basa ndeye 0.6 kusvika 0.8 magiramu. Asi vanachiremba vanoti kune vane GFR shoma, chikamu che60% cheprotein inodyiwa inofanira kubva mumazai.

Zai Rakachena uye Zai Yolk

Mazai machena Ngationgororei misiyano pakati pezai yolk uye yai yolk. Ruvara ndiwo musiyano wekutanga uri pachena. Zai jenaIine basa rekuchengetedza yolk. 

Albumin, mazai machenaNdiro zita repamutemo uye harina kujeka. Chitarisiko ichi chine makore chinobva kucarbon dioxide, uye zai parinokura, carbon dioxide inobuda, ichisiya zai richinyanya kujeka.

Albumin ine mitsara ina, inosiyana nehutete uye hutete hunoenderana. Ukobvu hwemukati hunonzi dzungu chena. Mazai madiki anoramba akakora, asi mazai echikuru anotanga kuita matete.

Nutritionally, zvose jena jena Ose mazai ega ega anopa huwandu hwakawanda hweprotein, asi ane mapuroteni akawanda kupfuura machena. 

Kazhinji, mazai, histidine, isoleucine, leucine, lysine, methionine, phenylalanineIine chimiro chinoshamisa cheamino acids, kusanganisira threonine, tryptophan uye valine. 

Zai jena Icho chitubu che potassium, niacin, riboflavin, magnesium uye sodium. Iyo yolk ine vhitamini A, phosphorus, iron, zinc uye vhitamini D.

Zai rezai rine B6 uye B12, folic acid, pantothenic acid uye thiamine, phosphorus, iron, zinc uye mavitamini A, D, E uye K. 

Unofanira Kudya Egg Whites kana Mazai Akazara?

Zai jenaKunyange zvazvo iine mapuroteni akawanda, ine macalorie mashoma, mafuta uye cholesterol, zvichiita kuti ive chikafu chakanaka chekuderedza uremu.

Mazai machenaZvinogona zvakare kubatsira kune vanhu vane mapuroteni akakwira anoda kutarisisa macalorie avo ekudya, sevatambi kana bodybuilders.

Zvisinei, zvichienzaniswa nezai rose, mazai machena akaderera mune zvimwe zvinovaka muviri. Mazai akazara ane huwandu hwakawanda hwevhitamini, zvicherwa, mamwe mapuroteni uye ane hutano mafuta.

Pasinei nehuwandu hwecholesterol mazinga emazai, ongororo ichangobva kuitika haina kuwana kubatana pakati pekudya kwezai uye njodzi yechirwere chemoyo.

Ongororo imwechete yakawana kuti kudya zai pazuva kunogona kuderedza njodzi yesitiroko.

Zai yolk, maviri akakosha antioxidants anobatsira kudzivirira kuderera kweziso uye cataracts, lutein uye zeaxanthin Icho chinhu chakapfuma chekushandisa

Icho chikafu chakakosha zvakare icho vanhu vazhinji vasina kukwana nacho. choline Rine.

Mazai ese anoita kuti unzwe wakaguta uye anokubatsira kuti udye mashoma macalorie.

Zvidzidzo zvakaratidza kuti kudya mazai kwekudya kwemangwanani kunogona kubatsira mukuderedza uremu uye chiuno chechiuno.

Kana iwe uine nhoroondo yemhuri yeyakakwira cholesterol uye chirwere chemoyo, kana kana iwe uchitova neyakakwira cholesterol, saka jena jena Inogona kunge iri sarudzo ine hutano kwauri.

zai jena Kubatsira kwaro hakungogumiri pahutano hwedu. Iyo zvakare ndiyo inonyanya kushandiswa zvinhu mumasiki eganda. Wakaita mask ine zai jena kune dambudziko reganda rako?