Mangani maCalories muZai? Benefits, Kukuvadza uye Nutritional Value Mazai

zaiIcho chimwe chezvikafu zvishoma zvinorondedzerwa se "superfood". Iine zvinovaka muviri izvo zvisingawanzo mukudya kwemazuva ano. "Ndezvipi zvakanakira mazai", "ndeapi mavhithamini ari mumazai", "mazai anosimudza cholesterol", "mazai anoita kuti uwedzere uremu", "zvinokuvadza kudya mazai akawanda here?" Hedzino mhinduro dzemibvunzo inowanzo bvunzwa…

Egg Nutritional Content uye Calorie Value

a whole zaiRine kudya kwese kunodiwa kuti sero rimwechete rishanduke kuita nhiyo. imwe huru zvinovaka muviri zvezai rakabikwa zviri sezvinotevera:

Vitamin A: 6% yeRDI

Folate: 5% yeRDI

Vitamin B5: 7% yeRDI

Vitamin B12: 9% yeRDI

Vitamin B2: 15% yeRDI

Phosphorus: 9% yeRDI

Selenium: 22% yeRDI

a whole zai macalorie 77, kukosha kwayo kweprotein i6 gramu, uye mafuta ayo ane hutano ari magiramu mashanu. Iinewo huwandu hwakanaka hwevhitamini D, E, K, B5, calcium uye zinc. zaiInopawo zvakasiyana-siyana zvekutevera zvinovaka muviri zvakakosha kune hutano. 

 Ndezvipi Zvakanakira Mazai?

Yakakwira cholesterol yemukati, asi haina kukanganisa yakaipa cholesterol

Egg cholesterol zvemukati zvakakwirira. Single zaiinopa 300 mg, iyo inopfuura hafu yezvinokurudzirwa zuva nezuva cholesterol kudya kwe212 mg. Zvisinei, cholesterol yezvokudya haikanganisi cholesterol yeropa.

Chiropa chinobudisa huwandu hwakawanda hwecholesterol zuva rega rega. Zvimwe zai kana uchidya, chiropa chinongoburitsa cholesterol shoma, saka yakaenzana.

zai Mhinduro yekushandiswa inosiyana mumwe nomumwe. Mu 70% yevanhu zaihaina kukwidza cholesterol zvachose. Mune imwe 30% (inonzi hyper-responders), inogona kuwedzera zvishoma uye LDL cholesterol. (Kunewo zvisizvo.

Vanhu vane genetic mamiriro emhando yejeni inonzi family hypercholesterolemia kana ApoE4 zai kuderedza kushandiswa.)

Inosimudza HDL (yakanaka) cholesterol

HDL chidimbu cheHigh Density Lipoprotein. Inonyanya kuzivikanwa se "yakanaka" cholesterol. Vanhu vane mazinga epamusoro eHDL vanowanzova nenjodzi yakaderera yechirwere chemoyo, sitiroko, uye matambudziko akasiyana ehutano.

Kudya zai Iyo inzira yakanaka yekuwedzera HDL. Mune chimwe chidzidzo, kaviri pazuva kwemavhiki matanhatu zai Yakatemerwa kuti kudya yakakwira HDL cholesterol mazinga akawedzera ne10%.

High choline content

KolinIcho chikafu chisingazivikanwe kuti chiripo muvanhu vazhinji. Icho chinhu chakakosha zvakanyanya uye inowanzoiswa mukati meB mavhitaminzi.

Choline inoshandiswa kuumba maseru membranes uye inobatanidzwa mukugadzirwa kwekusaina mamorekuru pamwe chete nemabasa akasiyana ehuropi.

Zvidzidzo zvezvokudya zvinovaka muviri zvinoratidza kuti inenge 90% yevanhu vane zvishoma pane yakakurudzirwa huwandu hwecholine. zai Iyo yakanaka sosi yecholine. Single zaiine zvinopfuura 100 mg yeichi chikafu chakakosha.

Inoderedza njodzi yechirwere chemoyo

LDL cholesterol inowanzozivikanwa se "yakaipa" cholesterol. Kuva nemazinga akakwirira eLDL cholesterol kunowedzera ngozi yehosha yemwoyo. 

Kune madiki madiki eLDL zvidimbu uye hombe LDL zvimedu. Ongororo dzakawanda dzakaratidza kuti vanhu vane madiki madiki, dense LDL particles vane njodzi yakakura yechirwere chemoyo pane vanhu vane zvidimbu zvakakura zveLDL.

zai Kunyange zvazvo ichida kukwidza zvishoma LDL cholesterol mune vamwe vanhu, zvidzidzo zvinoratidza kuti zvimedu zvinoshandura kubva padiki dense LDL kuenda kuLDL huru, iyo inobatsira pakudzikisa njodzi yechirwere chemoyo.

Iine lutein uye zeaxanthin antioxidants

Imwe yemigumisiro yekukwegura kuderera kwekuona. Kune akati wandei maminera anobatsira kuvharidzira mamwe maitiro ekuderera anogona kukanganisa maziso ako. Lutein uye zeaxanthin Antioxidants ane simba antioxidants anowanzo kuunganidza mu retina yeziso.

Zvidzidzo zvakaratidza kuti kudyiwa kwakakwana kwezvikafu izvi kunokonzera cataract uye macular degeneration Zvinoratidza kuti zvinogona kuderedza zvakanyanya njodzi yezvakajairwa maziso maviri emaziso akadai

Yai yolkine huwandu hukuru hwe lutein uye zeaxanthin. Muchidzidzo chakadzorwa, avo vaidya mazai 4.5 chete pazuva kwevhiki 1.3 vakawedzera huwandu hweropa re lutein ne28-50% uye zeaxanthin ne114-142%.

zai, uyewo ane vhitamini A yakawanda, kushaikwa kwevhitamini A ndiko kunonyanya kukonzera upofu munyika.

Inoderedza triglycerides

Zvese Kukosha kwekudya kwemazai hazvina kufanana. Kunovaka muviri kwezaizvinosiyana zvichienderana nekudya uye kudya kwehuku.

kubva kuhuku dzinodya chikafu chine omega 3 zaiakapfuma mu omega 3 fatty acids.

Omega 3 fatty acids inozivikanwa nekudzikisa mazinga eropa e triglycerides, inonyanyozivikanwa njodzi yechirwere chemoyo.

Mune chimwe chezvidzidzo, avo vakadya chete 5 omega-3 mazai akafumiswa pavhiki vakawana kuderedzwa kwe3-16% mumazinga e triglyceride mushure memavhiki matatu.

Iine mhando yeprotein uye yakakosha amino acids

Mapuroteni ndiwo matombo makuru ekuvaka emuviri wemunhu. Iwo anoshandiswa kugadzira ese marudzi ematishu uye mamorekuru anoshanda zvimiro uye zvinoshanda zvinangwa.

Kudya kwakakwana kweprotein kunokosha, uye zvidzidzo zvinoratidza kuti mari inokurudzirwa inogona kunge yakaderera.

Imwe huru yekushumira ye6 gramu yeprotein zaiIcho chinhu chakanakisa cheprotein. zai Iine maamino acid anodiwa muzvikamu zvakafanira.

Kudya mapuroteni akakwana kune zvikomborero zvakadai sekuderedza uremu, kuwedzera mhasuru, kuderedza ropa uye kuvandudza hutano hwemapfupa.

Mazai anobatsira kuderedza uremu

zai inomira zvakanaka zvisingaite. zaiIine kukwanisa kuderedza kunotevera caloric kudya, kunokonzera manzwiro ekuguta.

Muchidzidzo chevakadzi makumi matatu vakafuta, avo vaidya mazai panzvimbo yechingwa chemangwanani vakanga vawedzera kunzwa kuguta uye vakangodya macalorie mashoma kwemaawa makumi matatu nematanhatu.

Mune imwe ongororo, kutsiva carbohydrate-inorema kudya kwemangwanani nezai remangwanani kwakakonzera kurasikirwa kukuru kwehuremu mukati memavhiki masere.

Zvidzidzo zvinoratidza zvakajeka kuti kudya mazai matatu pazuva kwakachengeteka zvakakwana. Iko hakuna humbowo hwekuti kupfuura izvi zvinokuvadza, ingori "nzvimbo isina kunyorwa" sezvo isina kudzidzwa.

Pamusoro pazvose, inopa chikafu chisingadhuri, chiri nyore kugadzira, chinoshanda chinogona kudyiwa nechinenge chikafu chipi zvacho.

Inovandudza kushanda kwehuropi

zaiine choline, chikafu chakakosha chekushanda zvakanaka kwetsinga. Inovandudza kugona kwendangariro muuropi pamwe nekubatsira kukuziva kwepamusoro uye kufunga kwepashure. Kudya mazai zuva nezuvaIzvo zvakare zvinobvisa njodzi yekukudziridza yakakomba neurodegenerative kusagadzikana senge Alzheimer's, dementia uye uropi tumors.

Inosimbisa immune system

zaiHuwandu hwevhitamini B12 uye selenium hunobatsira kuvaka mabasa akasimba ekudzivirira mumuviri.

Selenium ine simba antioxidant zvivakwa zvinobatsira kudzivirira anokuvadza emahara radicals kubva oxidizing masero ane hutano muhurongwa.

Simba rekudzivirira muviri rakasimba rinodzivirira muviri kubva kuhutachiona hwehutachiona uye mamwe emwaka emwaka akadai sefuruu, dzihwa uye fivha.

Inosimbisa tsandanyama

zaiMapuroteni akakura ari mairi akakosha mukusimudzira kukura kwemhasuru nekukura. Zvakare, panguva dzekukuvara, kushushikana kana kurwara zaiinobatsira kugadzirisa chero yakakanganisika yekubatanidza tishu mumuviri nekukurumidza. Vana kamwe chete pazuva zai duku Kukurudzira kudya kunowedzera tsandanyama uye kushanduka.

Benefits mazai kuvakadzi vane pamuviri

zaiIyo yakawanda folic acid uye iron mairi inobatsira zvikuru kune vakadzi vane pamuviri. Folic acidPamwe chete nesimbi, inoita mamwe mabasa akakosha sekuona kugadzirwa kwakakwana uye kutakurwa kwemasero matsvuku eropa mumuviri uye nekuonawo kukura kwakanaka kwe "fetus" mudumbu raamai vane pamuviri.

Naizvozvo, mune mwero mwero kudya zaiZvinobatsira vanaamai vanenge vakazvitakura kuti vave nepamuviri pasina njodzi kuburikidza nekudzivirira matambudziko akaita seurnal disorders sespina bifida muvacheche vachangozvarwa kana kuderera kwakanyanya kweropa mumuviri waamai.

Inopa simba rakakwana

Zvokudya zvinovaka muviri zvezaiKuva akapfuma mune zvinovaka muviri kunobatsira kuti muviri urambe uchishanda uye uwedzere kubereka kwawo. zaiinosimbisa masero ehuropi uye inobatsira kuvandudza kugona kwekuziva, ndangariro uye manzwiro. Inobatsirawo kupora kubva mukukuvadzwa nekusimbisa mhasuru.

Zvakanakira kudya mazai eganda

zai, zvoga biotin Biotin ivhitamini B inotarisira kuvandudza kuumbwa kweganda nekuvandudza kukura kwebvudzi. 

zai inopawo vhitamini D uye vhitamini B5, pamwe chete neakakosha trace minerals senge zinc uye selenium, iyo inofambisa kuvandudzwa kwemasero eganda.

Naizvozvo, kudya mazai nguva dzose Iyo inopenya zvakanyanya ganda, ichipa hudiki uye inopenya kutaridzika.

inosimbisa mapfupa

zaiIine vhitamini D, iyo inobatsira kuwedzera kusimba kwemapfupa, nekudaro inosimbisa iyo inobatana tishu uye inopa yakasimba musana chimiro.

Iine huwandu hunoshamisa hwecalcium uye phosphorus, iyo inosimbisa mapfupa ematishu zvikamu uye zvakare kufambisa basa rekutanga enzyme mune anatomy yemuviri.

Naizvozvo zai Inobatsira kudzivirira kukanganisa kwakakomba kwemapfupa senge arthritis, osteoporosis uye rickets.

Inobatsira kudzivirira anemia

zaiAkasarudzika masimbi mazinga anobatsira kuchengetedza hutano hwemasero matsvuku eropa synthesis uye kutakura muviri wese.

Pamusoro pezvo, kutora simbi yakawanda kunokonzera kudzikira kweokisijeni muropa inotakurwa kunhengo dzakakosha dzemuviri, dzakadai semoyo, uropi, mapapu, chiropa neitsvo. iron inoshaya anemiainobatsira kudzivirira

Naizvozvo, kudya mazai mazuva ose zvirokwazvo inochengetedza kupererwa neropa, kubvisa zviratidzo zvakabatana zvakadai sedzungu uye kusvotwa.

Ndezvipi Zvakaipa Zvokudya Mazai?

kudya mazai Pane njodzi dzehutano:

utachiona

Mazai mambishi kana asina kuibva anogona kunge aine utachiona hunokwanisa kupinda nemumapores ari mumagoko. Nechikonzero ichi, zvakakosha kushambidza mateko emazai zvakanaka usati waabika.

allergies

Vamwe vanhu vane zai allergy kana kunzwa. Munhu ane allergy anogona kusangana nemazai kana zvigadzirwa zvezai panjodzi yehupenyu.

Kudya mazai mbishinekuda kwekuvapo kwebhakitiriya rinonzi Salmonella food poisoningchingazvikonzeresa. 

Zai Kubika Nzira

zaiIyo isingadhuri uye inovaka muviri zvinoshamisa. Iyo yakazara nemapuroteni, mavhitamini, zvicherwa, mafuta ane hutano, uye akasiyana-siyana anoteedzera zvinovaka muviri nekukosha kwekoriori. Mabikiro aunoita zai anokanganisawo chimiro charo chekudya. 

Mazai anogona kubikwa nenzira dzakasiyana siyana uye nyore kusanganiswa nezvimwe zvekudya zvine hutano semuriwo. Kubika zai kunoparadza mabhakitiriya ane ngozi uye kunoita kuti rive rakachengeteka. Heano anonyanya kufarirwa nzira dzekubika mazai;

Zai rakabikwa

Zai mundiro yemvura kwemaminitsi 6-10. Iyo yakareba nguva yekubikira, iyo yolk inowedzera kuoma.

Zai rakabikwa

Nguva yekubikira ishoma pane zai rakabikwa. Nguva yekubikira inenge 2.5 kana 3 maminetsi. Iyo yolk haina kuoma uye inoramba iri mune imwe mvura yakawanda.

Mazai akasanganiswa

Mazai akaputika akaputsika mupani inopisa nemafuta anopisa. Iyo yolk inosarudza kuparadzirwa kana kusiiwa isina kugoverwa muchimiro chayo chemvura.

Mazai akabikwa

zaiinobikwa mundiro yakadzika-pasi muvheni inopisa kusvikira yaoma. 

Menemen

Inogadzirwa nekudira mazai akakushwa kana kutyora mazai pamuriwo wakabikwa mupani ine madomasi, mhiripiri uye hanyanisi.

Omelette

Kuti uite omelet, mazai anorohwa, anodururwa mumoto unopisa uye akabikwa zvishoma nezvishoma pamoto muduku kusvikira akasimba. Kusiyana nezai rakakanyiwa, omelet haina kumutswa.

Kubika kunoita kuti zvimwe zvinovaka muviri zvinyanye kugaya

kubika zai inoita kuti dzive dzakachengeteka uye nyore kugaya zvimwe zvezvinovaka muviri. muenzaniso weizvi zaiipuroteni iri mairi.

Zvidzidzo zvinoratidza kuti inogayiwa kana yabikwa. Imwe ongororo yakawana kuti muviri wemunhu unogona kushandisa 91% yeprotein yemazai akabikwa uye 51% chete yeprotein yemazai mambishi.

Shanduko iyi mukugaya inofungidzirwa kuti inoitika sezvo kupisa kunokonzera shanduko yezvimiro mumapuroteni ezai.

Kana mapuroteni akabikwa, kupisa kunoputsa zvisungo zvisina simba zvinozviumba. Mapuroteni anobva agadzira zvisungo zvitsva nemamwe mapuroteni munzvimbo yavo. Mazai akabikwa Izvi zvisungo zvitsva zviri mairi zvinoita kuti zvive nyore kuti muviri ugaye.

Kubika pane tembiricha yepamusoro kunogona kukanganisa zvimwe zvinovaka muviri

Kubika zaiKunyangwe ichiita kuti zvimwe zvinovaka muviri zvinyanye kugaya, zvinogona kukuvadza vamwe.

Izvi hazvishamisi. Kubika chikafu chakawanda kunoderedza zvimwe zvinovaka muviri, kunyanya kana zvakabikwa nekupisa kwakanyanya kwenguva yakareba.

Dzidza mamiriro aya zai zvakaonekwa pairi. chidzidzo kubika zai Akaona kuti yakaderedza vhitamini A yemukati neanenge 17-20%.

Kubika zvakare zai Inogonawo kuderedza zvakanyanya kuwanda kwe antioxidants mairi. Imwe ongororo yakawana kuti nzira dzekubika dzakajairwa, dzinosanganisira microwaving, kufashaidza, uye fry, dzakaderedza huwandu hwemamwe ma antioxidants ne6-18%.

Zvidzidzo zvakaratidza izvozvo zai Inogona kuderedza huwandu hwevhitamini D kusvika 40% kana yakabikwa kwemaminitsi makumi mana, asi inogona kurasikirwa kusvika 61% kana yakabikwa.

kubika zaiKunyangwe ichidzikisa zvimwe zvinovaka muviri, ichiri yakapfuma kwazvo sosi yemavhitamini uye antioxidants.

Hutano Mazano Ekubika Mazai

zaiChikafu chinovaka muviri asi zaiIwe unogona kuita kuti huve hutano nekuteerera kune mazano anotevera.

Sarudza nzira yakaderera-calorie yekubika

Kana uri kuedza kucheka macalorie, unogona kusarudza mazai akaoma-akabikwa kana akanyorova. Sezvo pasina mamwe mafuta anowedzerwa mune idzi nzira dzekubika, dzakaderera mumakoriyori kupfuura mazai akakanyiwa kana omelettes.

Bika zai nemiriwo

zaiInofamba zvakanaka nemiriwo. zaiKuwedzera kudya kwemuriwo nemuriwo zvinoreva kuwedzera imwe fiber uye mavhitaminzi pakudya kwako. Iwe unogona kuwedzera miriwo yaunosarudza kune omelet kana kuita ndiro yemiriwo. zai Unogona kubika.

Bika zai mumafuta akagadzikana

Mafuta akanakisa ekubika kupisa-kupisa ndeaya anoramba akatsiga pakudziya kwepamusoro uye asingaite oxidize nyore kugadzira anokuvadza emahara radicals. Mienzaniso yezvisarudzo zvakanaka extra virgin mafuta omuorivhi ve ruomba inowanikwa.

Sarudza zai rinovaka muviri raunokwanisa kutenga

Kudya kwakanaka kwemazaiInobatwa nezvinhu zvakawanda, senzira yekurima nekudyiswa kwehuku. Muzhinji, mazai ega ega kubva kuhuku dzisina kusununguka anoonekwa seane hutano hwakanaka kune mazai ekurima.

Usanyanya kubika

zaiIyo yakareba uye ichipisa iwe kuibika, inowedzera kudya kwaunorasikirwa nayo. Kushandisa kupisa kwakanyanya kwenguva yakareba kunogonawo kuwedzera huwandu hweoxidized cholesterol iyo ine. Izvi ndezvechokwadi kunyanya pani inopisa.

Kazhinji, ipfupi, yakaderera-yekupisa yekubika nzira dzinokonzera kushomeka oxidation yecholesterol uye inochengetedza yakawanda yezvinovaka muviri mumazai.

Nekuti iyo inobatsira zvikuru fomu yezai Mazai akabikwa uye akanyorova.