Pane nzira dzakawanda dzekugadzirira mazai izvo zvakaoma kusavada, uye mazai ezvokudya zvinovatsigira zvinosanganisira ivo mukudya kwakanaka. Mafuta ari muzai akaderera pasi uye anopa huwandu hwehutano hunobatsira, pamwe chete.
Maorikori mune Egg uye Nutrition Facts
| Egg Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 guru (50 g) | |
| Per Serving | % Daily Value * |
| Makorori 78 | |
| Maoriki anobva kuFat 45 | |
| Total Fat 5g | 7% |
| Saturated Fat 1.6g | 8% |
| Polyunsaturated Fat 0.7g | |
| Monounsaturated Fat 2g | |
| Cholesterol 187mg | 62% |
| Sodium 63mg | 2% |
| Potassium 63mg | 1% |
| Carbohydrates 0.6g | 0% |
| Dietary Fiber 0g | 0% |
| Shuga 0.6g | |
| Protein 6g | |
| Vitamini A 5% · Vitamin C 0% | |
| Calcium 2% · Iron 3% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Mazai azere nenyuchi, uye kunyange mazai ane mafuta, anogona kuva chikamu cheutano hwekurema kwemazivi kana kuwedzera kwekudya kudya. Kusanganiswa kwemafuta uye mapuroteni ari mazai anoita kuti zvose zvizadze uye zvigutse-kune magiramu mashanu emafuta uye 78 makorikori muai rakaoma. Mazai zvokudya zvakaderera-carb, zvichipa zvishoma kune rimwe gramu yemakrohydrate. Asi kunyange zvazvo vane utano hwakanaka, sekudya chero kupi zvako, iwe unofanirwa kuve uchifunga nezvemazana mashoma.
Maorikiti ari Mirivha Egg vs. Egg Yolk
Mazhinji emafuta ari mazai akaoma akabikwa ari mu yolk. Iyo yolk inopa anenge 55 makorikori anokosha ekubatanidzwa mafuta nemaprotein. Amai mavara machena, kune rumwe rutivi, azere nemafuta asina mafuta. Iwe uchadya 4 kusvika ku5 magiramu emapurotini, ma-17 makoriyori, uye pasina mafuta mune rimwe jena rimwe jena rakachena. Mazai vemahombewo akanakawo eucine, amino acid inogona kukubatsira kuti ureruke .
Nyaya dzakawanda dzekutsvaga kwekudya kwepamusoro kune mazai akaomeswa anopiwa imwe yai guru.
Ramba uchifunga kuti iwe unoda kuwedzera nhamba kana uchidya imwe mazai makuru. Mazai makuru makuru ari nyore kuwana muresitorendi uye kazhinji kacho kutengesa zviri nani kune vanodya utano pabhajethi. Zviduku kana mahara mazai, zvechokwadi, anopa huwandu hwekoriki uye husina mafuta.
Egg Maoriro Akatarisira Kugadzirira
Saka mazai evha uye chikafu chinoshanduka sei paunogadzira mazai kumba?
- Kana iwe ukadya dyo rimwe rakabikwa muhotela, iwe uchadya 94 makorikiti, 0 magamu e-carbohydrate, 6 gramu eprotheni, 7 gramu emafuta, 3 gramu emafuta akazara, uye 188 milligrams echolesterol.
- Kana iwe ukadya dhi rimwe rakaputirwa nehotela iwe uchadya 107 makorikiti, 1 gramu yemakrohydrate, ma gramu manomwe emaprotheni, 8 gramu emafuta, 3 gramu emafuta akazara, uye 192 milligrams yehushutera.
- Kana iwe uchidya kushanda kwevadzidzi veOgg (Chekutanga) iwe uchadya 25 makorikiti, 0 magamu e-carbohydrate, 5 gramu eprotheni, 0 gramu emafuta, 0 gm emafuta akazara, uye 0 milligrams yehushutera.
Utano Hwakawanda hweMhou
Mazai anopa huwandu hwehutano hunobatsira. Chokutanga, mazai akanaka kune mapuroteni. Kudya zvokudya nemaprotini kunogona kukubatsira kuvaka nekuchengetedza mishonga yakasimba uye kunokubatsira kuti unzwe wakakwana uye uchigutsikana nenguva yezvokudya. Masayenzi ekurasikirwa kwemahombekombe anowanzokurudzira kuti dieters inodya zvokudya neproteiniti kuti ibatsire kuchengetedza utano hwakanaka hwemetabolism .
Maii anopawo mamwe mavhithamini anokosha uye amaminera. Izvo zvine vitamini D (inokosha pakuwana calcium), phosphorus, vitamin A (nokuda kwemaonero akanaka, ganda, uye kushamba kweesero), nemaviri ma-vitamini akawanda anoda muviri wako kuchinja zvokudya. Icho chinhu chakanaka chakanaka che riboflavin, selenium, uye choline .
Choline inobatsira kukura uropi hwekuro mu utero uye inogonawo kutidzivirira kubva pakurangarirwa kwekuyeuka kwemakore. Maii anowedzerawo mu carotenoids (lutein ne zeaxanthin) iyo inobatsira kudzivirira meso edu kubva pakufa kwema macular.
Ko Zvakadini neFat neCholesterol muMaiki?
Vamwe vadya vane utano vane hanya nezve cholesterol mazai, asi cholesterol yezvokudya uye ropa rekutsvaira (iyo inoshandiswa kuti iongorore dambudziko rako repfungwa yemwoyo) zvinhu zviviri zvakasiyana. Uchapupu hwehutano hwehutano hunoratidza kuti kudya zvokudya zvakakosha muhoterarisi hazvingakanganisi dambudziko rako rechirwere chepfungwa. Pane kudaro, nyanzvi dzinokurudzira kuti iwe kuderedze mafuta ako akazara uye anotengesa kuti uchengetedze ropa reku cholesterol kumazinga akanaka.
Kunyange zvazvo mamwe mafuta ari mazai ane mafuta akazara, mazai anopawo zvose zvishoma zvamafuta e- polyunsaturated uye zvishoma zvishoma mafuta anonzi monounsaturated . Izvi zvinonzi "zvakanaka" mafuta nokuti dzakaratidzwa kuti dzinobatsira mukuderedza LDL yako kana "yakaipa" cholesterol uye kuwedzera utano hwemwoyo. Nokuda kwechikonzero ichi, Academy of Nutrition uye Dietetics inokurudzira kuti unosarudza zvokudya zvine mafuta nemafuta uye zvinyorwa zvinoshandiswa pane mafuta akazara.
Kusarudza nekuchengetedza Mazai: Ko mazai eMiori Anopa Utano Here?
Paunotenga mazai, tenga freshest yaunogona kuwana. Hapana musiyano muhutano hwehutano hwakasvibirira pakati pebhuru uye mazai mazai. Iko kune, zvisinei, mamwe mazai ayo anogona kupa zvakawanda zvekudya.
Somuenzaniso, uchaona "Omega-3 mazai" kune dzimwe nzvimbo. Iwa mazai anobva kumakororo akave adyiswa mbeu yeflakisi kuti awedzere mazinga e-omega-3 mafuta. Uyewo, huni dzakabvumirwa kudyisa magidhi, magu, uye zvimwe zvekudya zvepanyama zvinobereka mazai ane mafuta akawanda omega-3. Mazai aya anogona kunyorerwa se "kudyiwa mazai."
Pamba, chengetai mazai mufiriji pane 40 degrees Fahrenheit kana kuti pasi. Iwe unogona kazhinji kuchengeta mazai kwemavhiki matatu kubva pazuva raakatenga maererano neAmerican Egg Board.
Mazai anokwanisa kuvhenwa kusvikira kune rimwe gore kana akabviswa muhombodo, arohwa uye akaiswa chisimbiso mumidziyo yakaomeswa nemhepo.
Nzira Dzakanaka Dzakagadzirira Mazai
Kuti uchengetedze mazai ako ane utano, nyanzvi dzekudya zvinokurudzira kuti usadzivise kuwedzera mafuta kana huori yakakwirira, masukisi anokoma. Izai yakakanganiswa nega yega yegorosi inogadzira kudya kunonaka, kana kuti ine dhi rakaoma-yakabikwa rine ndiro ye oatmeal. Kana iwe uchifarira mazai akaputika, edza kuwedzera sipinashi uye cheki chiduku chiduku chechizi kuti uite kudya kwekudya kunonaka uye kuzere.
Iwe unogonawo kuderedza makorikori mazai akaomeswa. Nzira iri nyore ndeyekubvisa yolk nokuti ndiyo inonyanya kuwanda mafuta nemakori. Kana iwe usingadi kutora kwemazai mavara vatsvene, shandurai yolk nemafaro akanaka. Iko kunhuvira kwepakati kumabvazuva kunopararira mapaundi kunopa kuvhenekera kwakafanana sejecha rine zvishoma zvinonhuwira. Ita wako pamba pamba kuti uchengetedze zvinoshandiswa uye udzikise mafuta uye makoriri kunyange kupfuura. Uye sezvo hummus yakagadzirwa nemarbezo mahesheni, iwe uchawedzera mapuroteni ako kudya (kunyange iwe unogona kuzviita nemimwe miriwo, semabheti , zvakare).
Mazai anofanira kubikwa kwenguva yakakwana kuti vasachengetedze kuchengeteka kwezvokudya.
- Mazai akaoma uye omelets inofanira kubikwa kusvikira pasina mazai emvura anooneka.
- Mazai akaomeswa uye mazai akavharidzirwa anofanirwa kubikwa kusvikira vatsvene vanyatsogadzirirwa uye majeka anotanga kuvhara.
- Paunenge wakaoma kubika mazai, ivo vachasvika pakushambidzika kwepamusoro kwekuchengetedza kwekudya. Mushure mokubika kwakaoma, chengetai mazai mufiriji kusvika kwevhiki imwechete.
- Casseroles nedzimwewo ndiro nemazai zvinofanira kugoverwa mukati mekupisa kwema 160 degrees Fahrenheit.
Egg Recipes uye Mazano
Takagadzirira kuedza mamwe mazai evha? Edza imwe yezvokudya izvi uye shandisa zano raunogona kuedza nehove mapeji ako.
- Savory Spinach uye Feta Oatmeal Bowl Nekiki iri kumusoro
- Tex Mex Veggie Migas
- Mexican Garden Scramble
- Kanzera-Kurwisa Medi Brunch Plate
- Basic Anti-Inflammatory Egg Fritatta
> Sources:
> Egg Nutrition Center. Egg Chikafu. http://www.eggnutritioncenter.org/egg- nutrition-basics
> Miranda JM, Anton X, Redondo-Valbuena C, et al. Egg uye Egg-Derived Foods: Migumisiro Yehutano Hwevanhu uye Shandisa seShoko Rokudya. Nutrients . 2015; 7 (1): 706-729. doi: 10.3390 / nu7010706.
> United States Dhipatimendi Rezvekurima. National Nutrient Database ye Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/