Yakaoma-Yakabikwa Mazai Nutrition Chokwadi: MaCalori, Mapuroteni uye zvimwe

Zvemukati

• Chokwadi chezvehutano
• Chinhu Chakanaka Kwazvo chePamusoro-Yemhando Protein
• Yakakwira muCholesterol asi Usawedzere Njodzi YeMwoyo Yechirwere
• Kurudzira Ubongo uye Hutano Hweziso
• Choline
• Lutein uye Zeaxanthin
• Zvakaoma-Kubikwa vs Fried
• Icho Chinokosha

Mazai ipuroteni uye chikafu chinopa simba.

Zvinogona kuwedzerwa kune yakawanda ndiro uye yakagadzirirwa nenzira dzakawanda.

Imwe nzira yekunakirwa nemazai ndeyekuomesa-kubika. Mazai akaomeswa-anogadzirwa anogadzira svutugadzike huru uye anogona kudyiwa ega nekusasa munyu uye mhiripiri.

Hezvino zvese zvaunoda kuti uzive nezveakaomeswa-mazai mazai.

Chokwadi chezvehutano

Mazai akaomeswa-akaomeswa anotakurirwa nezvinovaka muviri, mapuroteni uye mafuta ane hutano. Rimwe zai rakabikwa rakaoma (50 gramu) rinopa (1):

• Makorori: 77
• Carbs: 0.6 magiramu
• Mafuta akazara: 5.3 magiramu
• Mafuta akaguta: 1.6 magiramu
• Monounsaturated mafuta: 2.0 magiramu
• Cholesterol: 212 mg
• Mapuroteni: 6.3 magiramu
• Vhitamini A: 6% yeiyo Yakakurudzirwa Dietary Allowance (RDA)
• Vitamini B2 (riboflavin): 15% yeiyo RDA
• Vitamini B12 (cobalamin): 9% yeiyo RDA
• Vitamini B5 (pantothenic acid): 7% yeiyo RDA
• Phosphorus: 86 mg, kana 9% yeiyo RDA
• Selenium: 15.4 mcg, kana 22% yeiyo RDA

Kune ese zvinovaka muviri mazai aanofanira kupa, iwo chikafu chakaderera-koriori. Mazai akaomarara-anongopa maekoriori makumi manomwe nenomwe chete, mashanu magiramu emafuta uye mashoma kwazvo macarbs.

Iwo zvakare akanaka kwazvo sosi yeakaonda mapuroteni, angangoita magiramu matanhatu pazai.

Zvakare, mazai anorongedza yakazara yakazara amino acids, zvinoreva kuti iwo akazara mapuroteni sosi.

Mazai akaomeswa anopawo zvinovaka muviri zvakakosha, zvinosanganisira vhitamini D, zinc, calcium uye ese emavitamini B. Iwo anonyanya kunaka sosi ye riboflavin (vitamini B2) uye vhitamini B12.

Mazhinji eaya mazai zvinovaka muviri anogara mune yega chete, nepo iro jena rezai rine kunyanya protein ().

Mazai akaomeswa-mashoma akadzika macalorie uye akapfuma mune akawanda akakosha mavitamini, zvicherwa uye zvinovaka muviri. Nepo iyo yolk ichipa zvinovaka muviri, mafuta uye mapuroteni, iyo chena ingangoita chete mapuroteni.

Chinhu Chakanaka Kwazvo chePamusoro-Yemhando Protein

Mapuroteni akakosha pazvinhu zvakawanda zvehutano hwako, kusanganisira kuvaka mhasuru nemapfupa uye kugadzira mahormone nema enzymes ().

Mazai anopa anenge magiramu matanhatu epuroteni yemhando yepamusoro. Muchokwadi, mazai ndechimwe chezvakanakisa sosi yeproteine ​​iwe yaunogona kudya (1).

Izvi zvinokonzerwa neprotein yavo yakazara mapuroteni - mazai ane zvese zvipfumbamwe zvakakosha amino acids (,).

Kumwe kusarangarira kwakajairika ndekwekuti puroteni inowanikwa chete muzai chena.

Zvisinei, inenge hafu yeprotini yeii inouya kubva kune yolk (5,).

Naizvozvo, zviri nani kunakirwa nezai rese - yolk uye zvese - kuti ubatsirwe neprotein uye zvinovaka muviri mazai avanofanira kupa.

Mazai sosi yakanaka kwazvo yeprotein. Izvo zvine zvipfumbamwe zvakakosha amino acids, uye zvese zviri chena uye yolk zvine izvi zvakakosha zvinovaka muviri.

Yakakwira muCholesterol asi Usawedzere Njodzi YeMwoyo Yechirwere

Kwemakore, mazai akawana mukurumbira wakashata nekuda kwehuwandu hwecholesterol.

Ichokwadi kuti mazai akazara necholesterol. Rimwe zai rakabikwa rakaoma rinopa 212 mg yecholesterol, inova 71% yeRDA (1).

Nekudaro, ongororo ichangobva kuitika inoratidza kuti cholesterol yemudyiro ine zvainoita zvishoma muropa cholesterol (,).

Kune vanhu vazhinji, cholesterol yekudya haina hukama nehutachiona hwemwoyo uye haiwedzere cholesterol yakazara kana "yakaipa" LDL cholesterol mazinga (,).

Ichokwadi, kushandiswa kweii kunogona kuvandudza "zvakanaka" HDL cholesterol (,,).

Pamusoro pezvo, zvidzidzo zviviri muvanhu vakuru vanopfuura zviuru zana vakagwinya vakaona kuti kudya zai rimwe chete pazuva hakuna kubatana nenjodzi yekuwedzera chirwere chemoyo ().

Nekudaro, vanhu vane chirwere cheshuga vanofanirwa kungwarira pavanodya mazai, sekumwe kutsvagurudza kunoratidza kuti kudya mazai manomwe pasvondo kunogona kuwedzera njodzi yavo yechirwere chemwoyo ().

Pakupedzisira, kumwe kutsvagurudza kunodiwa pane iyi link iripakati pekushandisa zai uye chirwere chemoyo muvanhu vane chirwere cheshuga.

Kunyangwe mazai akaomeswa-akaomeswa ane cholesterol yakawanda, zvidzidzo zvinoratidza kuti cholesterol yekudya haina kukanganisa ropa cholesterol mumazhinji vanhu. Muchokwadi, mazai akawanikwa achivandudza macholesterol nekuwedzera "akanaka" HDL cholesterol.

Kurudzira Ubongo uye Hutano Hweziso

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

Choline

Choline chinhu chinovaka muviri chakakosha kune akawanda maitiro akaomarara mumuviri wako.

Muviri wako unoburitsa choline pachawo, asi kwete muhuwandu hwakawanda. Naizvozvo, iwe unofanirwa kuwana choline kubva pane chako chikafu kuti udzivise kushomeka (14).

Asi, vazhinji veAmerica havasi kushandisa zvakakwana (,).

Choline yakakosha pakuchengetedza hutano hune hutano system, sezvo ichibatsira kugadzira acetylcholine, neurotransmitter inobatanidzwa mundangariro nekudzidza ().

Choline yakakosha muhupenyu hwako hwese. Inosimudzira fetal brain uye ndangariro kukura, pamwe nekuziva mashandiro mune vakuru vakuru (,).

Zvakakoshawo kune vakadzi vane nhumbu, sezvo huwandu hwakakwana hwecholine hungadzora njodzi yehurema hwehubhu hune huremu fetus ().

Choline inowanikwa mu yolk - imwe, hombe, yakaoma-yakabikwa zai ine 147 mg ye choline, inova 27% yekukosha kwezuva nezuva. Muchokwadi, mazai ndiwo akanyanya kutarisisa sosi ye choline mukudya kweAmerica (14,).

Lutein uye Zeaxanthin

Lutein uye zeaxanthin ma antioxidants maviri anonyanya kuzivikanwa nebasa ravo mune hutano hwemaziso.

Ivo vanorwa zvinokuvadza, okisijeni-inosimudzira mahara radicals ayo anogona kuunganidzira mumaziso ako (,).

Lutein uye zeaxanthin zvakaratidzirwa kunonoka kuumbwa kwemakate uye kudzivirira kubva kune zera-rinoenderana macular degeneration (AMD) (,).

Ivo vanogona kutodzivirira maziso ako kubva kune inokuvadza bhuruu mwenje (,).

Mazai emazai sosi yakanaka kwazvo yeaya maviri carotenoids.

Uyezve, nekuda kweiyo yolk maficha, muviri wako unoita kunge unotora iyo lutein uye zeaxanthin chaizvo (,).

Mazai emazai sosi yakanaka kwazvo ye choline, iyo yakakosha kuhutano hwehuropi uye kukura. Ivo zvakare vakapfuma mu lutein uye zeaxanthin, antioxidants inosimudzira hutano hwemaziso.

Zvakaoma-Kubikwa vs Fried

Mazai akaomeswa akagadzirwa nekuisa mazai asina kubikwa muhombodo izere nemvura inotonhorera, wozobika kusvikira iyo yolk yasimba. Iwo anobikwa pasina chero rekuwedzera bhata kana mafuta.

Kune rimwe divi, mazai akachekwa anoda mafuta ekuwedzera kana oiri, ayo anopa mamwe macalorie nemafuta.

Semuenzaniso, zai rimwe rakabikwa rakaomarara rine mazana manomwe makumi manomwe emakori uye 5.3 magiramu emafuta, zvichienzaniswa nemakumi mapfumbamwe emakori uye magiramu manomwe emafuta mune rimwe zai rakakangwa (1, 28).

Zvimwe kunze kwemafuta uye koriori zvemukati, zvakaoma-zvakabikwa uye zvakakangwa mazai ane zvakafanana zvakafanana vhitamin uye mamineral profiles. Izvo hazvisi zvakasiyana muhuwandu hwazvo hweprotein uye zvinovaka muviri.

Nepo mazai akaomeswa akagadzirwa pasina zvimwe zvinoshandiswa, mazai akaomeswa anoda mamwe mafuta kana mafuta - anoaita akakwirira mumacalorie. Nekudaro, mazai akaomeswa uye akabikwa akafanana chaizvo kubva pakuona kwema micronutrient.

Icho Chinokosha

Mazai akaomeswa-akaomeswa ane yakaderera-koriori, chikafu-chakakora chikafu.

Izvo zvine hunyanzvi sosi yemhando yepamusoro mapuroteni uye akapfuma mumaB mavitamini, zinc, calcium nezvimwe zvakakosha zvinovaka muviri uye antioxidants senge choline, lutein uye zeaxanthin.

Kunyangwe iine cholesterol yakawanda, mazai haaratidzike seanowedzera njodzi yechirwere chemoyo muvanhu vazhinji.

Mazai akaomeswa-akaomeswa anogadzirirwa pasina mamwe mafuta kana bota, saka iwo akaderera mumacalorie nemafuta pane mazai akaomeswa.

Vanogona kungova imwe yeakareruka uye akavaka muviri kuwedzerwa pane chako chikafu.