Mazai Varungu Chikafu: Yakakwira muProtein, Yakaderera mune Zvese Zvimwe

Zvemukati

• Nutrition Chokwadi cheEai Muchena uye Ese Mazai
• Yakaderera muCalorie asi Yakakwira muProtein
• Yakaderera muMafuta uye Yemahara eCholesterol
• Zvingangoitika Njodzi
• Allergies
• Salmonella Chikafu chepfu
• Yakaderedzwa Biotin Absorption
• Mazai Varungu vs Ese Mazai: Ndeupi Waunofanirwa Kudya?
• Icho Chinokosha

Mazai anotakurwa nemhando dzakasiyana dzehutano hunobatsira.

Nekudaro, kukosha kwehutano kwezai kunogona kusiyana zvakanyanya, zvinoenderana nekuti unodya zai rese here kana kungoita mazai evachena.

Chinyorwa ichi chinotarisa zvakadzama chimiro chehutano hwezai machena uye chinoongorora kana iri sarudzo ine hutano kupfuura mazai akazara.

Nutrition Chokwadi cheEai Muchena uye Ese Mazai

Mazai machena ndiwo akajeka, gobvu mvura inotenderedza inopenya yero yolk yezai.

Mune zai rakagadzirwa, vanoita sedziviriro yekudzivirira huku iri kukura kubva kubhakitiriya inokuvadza. Vanopawo zvinovaka muviri pakukura kwayo.

Mazai machena anoumbwa nemvura inosvika 90% uye 10% protein.

Saka kana iwe ukabvisa iyo yolk uye wosarudza iro chete jena jena, ipapo kukosha kwehutano hwezai rako kunochinja zvakanyanya.

Iyo chati iri pazasi inoratidza mutsauko wehutano pakati peza jena rezai hombe uye rose, zai hombe ():

Sezvauri kuona, zai jena rine mashoma macalorie uye micronutrients, pamwe neprotein shoma nemafuta, pane zai rese.

Izai jena rine macalorie mashoma pane zai rese. Iyo zvakare yakaderera mumapuroteni, cholesterol, mafuta, mavitamini, uye zvicherwa.

Yakaderera muCalorie asi Yakakwira muProtein

Mazai machena ane mapuroteni mazhinji asi akaderera mumakhalori. Muchokwadi, ivo vanorongedza vakatenderedza 67% yeproteini yese inowanikwa mumazai ().

Protein iyi ndeyemhando yepamusoro uye yakakwana, zvichireva kuti ine zvese zvipfumbamwe zvakakosha maamino acids muuwandu hunoda muviri wako kuti ushande zvakanyanya (2).

Nekuda kwehuwandu hwavo hweprotein, kudya mazai machena vanogona kunge vaine hutano hunobatsira. Mapuroteni anogona kubatsira kudzikisira kudya kwako, saka kudya mazai evachena kunogona kuita kuti unzwe kuzere kwenguva yakareba (,).

Kuwana mapuroteni akakwana kwakakoshawo mukuchengetedza uye kuvaka mhasuru - kunyanya kana iwe uri kuyedza kudzikisa huremu (,).

Tichifunga nezvekuti mazai akazara anokupa iwe zvishoma zvishoma mapuroteni kune akati wandei macalorie, mazai machena anogona kuve sarudzo inokwezva kune vanhu vari kuyedza kuonda.

Mazai machena kubva muzai hombe anopa 4 gramu eprotein uye 17 chete macalorie. Izvi zvinogona kuvaita sarudzo yakanaka yekudya kune vanhu vari kuyedza kudzikisa huremu.

Yakaderera muMafuta uye Yemahara eCholesterol

Munguva yakapfuura, mazai anga ari sarudzo yekudya ine nharo nekuda kwemafuta avo akaguta uye cholesterol ().

Zvisinei, cholesterol yese uye mafuta ari mumazai anowanikwa muzai rezai. Mazai machena, kune rumwe rutivi, anenge mapuroteni akachena uye haana mafuta kana cholesterol.

Kwemakore, izvi zvaireva kuti kudya mazai machena kwainzi kune hutano pane kudya mazai akazara ().

Asi zvidzidzo zvave kuratidza kuti kune vanhu vazhinji, cholesterol iri mumazai harisi dambudziko (,).

Zvakangodaro, kune vashoma vanhu - vanonzi "hyper-vapindura" - kudya cholesterol kuchasimudza mwero weropa zvishoma ().

Hyper-vanopindura vane majini anovafungidzira kune yakakwira cholesterol, senge iyo ApoE4 geni. Kune vanhu ava kana vanhu vane cholesterol yakawanda, mazai machena anogona kunge ari sarudzo iri nani (,,).

Pamusoro pezvo, kupihwa kuti mazai machena ane anenge asina mafuta, iwo akanyanya kudzikira mumacalori kupfuura mazai akazara.

Izvi zvinogona kuvaita sarudzo yakanaka kune vanhu vari kuyedza kudzora yavo calorie kudya uye kurasikirwa nehuremu.

Mazai machena akaderera mucholesterol nemafuta. Izvi zvinovaita sarudzo yakanaka kune vanhu vanoda kudzikisira kudya kwecholesterol, pamwe neavo vari kuyedza kudzikisa huremu.

Zvingangoitika Njodzi

Mazai machena kazhinji kazhinji chikafu chakachengeteka. Nekudaro, ivo vane dzimwe njodzi.

Allergies

Kunyangwe mazai machena akachengeteka kune vanhu vazhinji, kurwara kwezai kunogona kuitika.

Mazhinji allergies emazai anowanikwa nevana, avo vanowanzo pfuura mamiriro acho nenguva yavanosvika zera remashanu ().

Yai allergy inokonzerwa nema immune system ako achinyatso kuratidza mamwe mapuroteni ari mumazai seanokuvadza ().

Zviratidzo zvinyoro zvinogona kusanganisira kuputika, mikoko, kuzvimba, mhino inomhanya, uye kunhuwa, maziso emvura. Vanhu vanogona zvakare kusangana nekushushikana kwekugaya, kusvotwa, uye kurutsa.

Kunyange hazvo zvisingawanzoitika, mazai anogona kukonzeresa kukonzeresa kuzivikanwa kweanaphylactic kuvhunduka.

Izvi zvinokonzera kuwanda kwezviratidzo, zvinosanganisira kudonha kweropa uye kuzvimba kwakanyanya muhuro mako uye kumeso - izvo zvinogona kuuraya kana zvabatanidzwa ().

Salmonella Chikafu chepfu

Mazai machena machena zvakare anoisa njodzi yekudya chepfu kubva kubhakitiriya Salmonella.

Salmonella inogona kuvapo muzai kana paiyo yezai, kunyangwe kurima kwazvino uye maitiro ehutsanana anogona kudzikisira njodzi iyi.

Zvakare, kubika mazai evachena kudzamara vasimba zvakanyanya kunoderedza njodzi yako yedambudziko iri ().

Yakaderedzwa Biotin Absorption

Mazai machena machena anogona zvakare kudzikisa kunwa kwemvura-inogadziriswa vhitamini biotin, iyo inowanikwa mune dzakasiyana siyana chikafu.

Biotin inoita basa rakakosha mukugadzirwa kwesimba ().

Mazai machena machena ane protein avidin, iyo inogona kusunga kune biotin uye kumisa kutora kwayo.

Mukufunga, izvi zvinogona kuve dambudziko. Nekudaro, iwe unofanirwa kunge uchidya yakawanda yakawanda mbishi mazai machena kukonzeresa kushomeka kwebiotin.

Pamusoro pezvo, kana mazai abikwa, avidin haina maitiro akafanana.

Kune dzimwe njodzi dzinosanganisirwa nekudya mbishi mazai machena, kusanganisira allergic reaction, chikafu chepfu, uye kushomeka kwebiotin. Zvisinei, njodzi yevanhu vakawanda ishoma.

Mazai Varungu vs Ese Mazai: Ndeupi Waunofanirwa Kudya?

Mazai machena akakwira mapuroteni asi akaderera mumacalorie, mafuta, uye cholesterol - ichivaita iwo huremu hwakanaka hwekurasikirwa chikafu.

Ivo vanogona zvakare kubatsira avo vane akakwirira mapuroteni anodikanwa asi vanoda kutarisa kwavo kunwiwa kwekoriori, sevatambi kana vavaki vemuviri ().

Zvisinei, zvichienzaniswa nemazai akazara, mazai machena akaderera mune zvimwe zvinovaka muviri.

Mazai ese ane akasiyana mavitamini, zvicherwa, mamwe mapuroteni, uye mamwe mafuta ane hutano.

Uyezve, kunyangwe yavo yakakwira cholesterol zvirimo, kumwe kuongorora hakuna kuwana chinongedzo pakati pekudyiwa kwezai uye chirwere chemoyo chirwere ().

Muchokwadi, wongororo imwecheteyo yakataura kuti kudya kune rimwe zai pazuva kunogona kudzora njodzi yako yekurohwa nesitiroko ().

Uyezve, zvinovaka muviri zvinowanikwa mumazai zvakabatanidzwa kune zvakawanda zvehutano zvinobatsira.

Mazai emazai zvakare akapfuma sosi yezvinhu zviviri zvakakosha antioxidants - lutein uye zeaxanthin - izvo zvinobatsira kudzivirira kuora kwemaziso uye maziso (,,,).

Pamusoro pezvo, zvine choline, chinhu chinovaka muviri chakakosha icho vamwe vanhu vasingakwanise kuwana (,).

Kudya mazai akazara kunoitawo kuti unzwe kuguta uye kunobatsira iwe kudya mashoma macalorie akazara (,).

Muchokwadi, zvidzidzo zvakaratidza kuti kudya mazai emangwanani kunogona kubatsira kudzikisa huremu, BMI, uye chiuno chiuno (,).

Nekudaro, kana iwe uri pane yakanyanyisa kuderedzwa-koriori chikafu, uine nhoroondo yemhuri yeakakwira cholesterol uye chirwere chemoyo, kana kuti watove neakawanda mwero wecholesterol, ipapo mazai machena anogona kunge ari sarudzo ine hutano.

Mazai machena akadzika mumacalori kupfuura mazai akazara. Nekudaro, ivo zvakare vanoshaya akawanda ezvekudya zvinovaka muviri zvinowanikwa mumazai emazai.

Icho Chinokosha

Mazai machena ipuroteni-yakakwira, yakaderera-koriori chikafu.

Asi kune vanhu vazhinji, hapana zvakawanda zvinobatsira kusarudza mazai machena pane mazai akazara, sezvo mazai akazara anokupa iwe zvakawanda zvinobatsira zvinovaka muviri.

Izvo zvakati, kune vamwe vanhu - kunyanya avo vanofanirwa kudzikamisa kudya kwavo kwecholesterol kana kuti vari kuyedza kudzikira uremu - mazai evachena vanogona kuve sarudzo yekudya ine hutano.