Mapindu Amaphunziro a Zaumoyo ndi Zakudya Zakudya

Pali njira zambiri zokonzekera mazira zomwe zimavuta kuti asawakonde, komanso kuthandizira mazira okhudzana ndi zakudya za mazira, kuphatikizapo kudya zakudya zabwino. Ma calories mu dzira ndi abwino kwambiri ndipo amapereka chithandizo chambiri, komanso.

Ma calories mu Mazira ndi Zoona Zakudya

Mazira amadzaza ndi zakudya, ndipo ngakhale mazira ali ndi mafuta, akhoza kukhala ndi thanzi labwino kapena kuchepetsa kulemera kwa zakudya. Kuphatikiza mafuta ndi mapuloteni mu mazira zimapangitsa iwo onse kukhuta ndi kukhutiritsa-pali magalamu asanu a mafuta ndi ma 78 calories mu dzira lopweteka. Mazira ndi chakudya chochepa cha carb, kupereka makilogalamu osachepera galamugalamu. Koma ngakhale kuti ali ndi thanzi labwino, monga chakudya chilichonse, muyenera kukumbukira kukula kwa magawo.

Ma calories mu White White vs. Mazira Yolk

Mafuta ambiri mu dzira lolimba kwambiri ali mu yolk. The yolk imapatsa pafupifupi 55 ma corories ofunika kuphatikiza mafuta ndi mapuloteni. Mazira azungu, komano, ali odzaza ndi zakudya zopanda mafuta. Mudya mapuloteni 4 mpaka 5, ma makilogalamu 17 okha, ndipo palibe mafuta mu dzira limodzi lalikulu loyera. Mazira azungu ndiwonso amachokera ku leucine, amino acid yomwe ingakuthandizeni kuchepa thupi .

Zambiri mwazomwe zili pa intaneti za mazira ophika kwambiri zimaperekedwa kwa dzira limodzi lalikulu.

Kumbukirani kuti muyenera kuwonjezera nambala ngati mukudya dzira lalikulu. Mazira akuluakulu amapezeka mosavuta m'sitolo ndipo kawirikawiri amakhala bwino kwa odya bwino pa bajeti. Mazira aang'ono kapena apakati, ndithudi, amapereka zakudya zochepa komanso zochepa.

Mazira Odzola Amadalira Kukonzekera

Ndiye kodi mazira ndi zakudya zowonjezera zimasintha bwanji mukakonzekera mazira kunyumba?

• Ngati mudya dzira limodzi lokazinga mu mafuta, mumadya makilogalamu 94, ma gramu a makilogalamu, ma gramu 6 a mapuloteni, ma gramu 7 a mafuta, ma gramu 3 a mafuta okhuta, ndi 188 milligrams ya mafuta m'thupi.
• Ngati mudya dzira limodzi lophwanyidwa ndi mafuta, mumadya makilogalamu okwana 107, makilogalamu a ma carbohydrate, ma gramu asanu a mapuloteni, 8 magalamu a mafuta, ma gramu 3 a mafuta okhuta, ndi ma millilogalamu 192 a cholesterol.
• Ngati mumadya odyetsa mazira (Ogg) (Ogg Beaters) mudzadya makilogalamu 25, ma gramu a ma carbohydrate, ma gramu asanu a mapuloteni, 0 magalamu a mafuta, ma gramu 0 a mafuta odzaza, ndi ma milligrams a cholesterol.

Ubwino wathanzi wa mazira

Mazira amapereka madalitso angapo a thanzi. Choyamba, mazira ndiwo mapuloteni abwino. Kudya zakudya ndi mapuloteni kungakuthandizeni kupanga ndi kusunga minofu yamphamvu komanso kukuthandizani kuti mukhale okhutira ndi okhutira nthawi yakudya. Akatswiri otha kuchepa thupi amadzipangira kuti dieters amatha kudya zakudya ndi mapuloteni kuti athe kukhala ndi thanzi labwino .

Mazira amaperekanso mavitamini ndi mchere. Ali ndi vitamini D (yofunika kuti calcium iyambe), phosphorous, vitamini A (maonekedwe abwino, khungu, ndi kukula kwa maselo), ndi ma vitamini awiri omwe thupi lanu limafuna kusintha chakudya. Iwo ndi abwino kwambiri a riboflavin, selenium, ndi choline .

Choline imathandizira kukula kwa ubongo mu utero ndipo ikhozanso kutiteteza ku chikumbukiro chokumana ndi zaka. Mazira amakhalanso ndi carotenoids (lutein ndi zeaxanthin) omwe amateteza maso athu ku chiwonongeko cha macular.

Nanga Bwanji Mafuta ndi Cholesterol mu Mazira?

Odya wathanzi ena amakhudzidwa ndi cholesterol mu mazira, koma cholesterol cha zakudya ndi cholesterol ya magazi (omwe amayesedwa kuti adziwe kuti muli ndi vuto la matenda a mtima) ndi zinthu ziwiri zosiyana. Umboni wamakono wamankhwala ukusonyeza kuti kudya zakudya zomwe zili ndi cholesterol sikudzakhudza kwambiri chiopsezo cha matenda a mtima. M'malo mwake, akatswiri akulangiza kuti muchepetse kudya kwa mafuta ndi mafuta kuti musunge ma volasitala m'magulu abwino.

Ngakhale mafuta ena mumayaka ndi mafuta odzaza, mazira amaperekanso mafuta ochepa a polyunsaturated ndi mafuta ochepa kwambiri. Izi zimatengedwa ngati "zabwino" mafuta chifukwa zakhala zikuthandizira kuchepetsa LDL kapena "cholesterol" choipa ndi kuwonjezera thanzi la mtima. Pachifukwa ichi, Academy of Nutrition and Dietetics imalimbikitsa kuti musankhe zakudya zomwe zimakhala ndi mafuta ndi mafuta komanso mafuta.

Kusankha ndi Kusunga Mazira: Kodi Mazira a Brown Ndi Ochiritsika?

Mukamagula mazira, mugule zowonjezereka kwambiri zomwe mungapeze. Palibe kusiyana pakati pa mavitamini ndi mazira oyera. Koma pali mazira ena omwe angapereke zakudya zambiri.

Mwachitsanzo, mudzawona "mazira a Omega-3" m'masitolo ena. Mazira amenewa amachokera ku nkhuku zomwe zadyetsedwa mbeu za folakisi kuti zikhale ndi mafuta omega-3. Komanso, nkhuku zomwe zaloledwa kudyetsa amadyera, grubs, ndi zakudya zina zachilengedwe zimabala mazira okhala ndi mafuta ambiri omega-3. Mazira ameneŵa akhoza kutchedwa "kudyetsa mazira."

Kunyumba, musunge mazira mufiriji pa madigiri 40 Fahrenheit kapena osachepera. Nthawi zambiri mukhoza kusungira mazira kwa milungu itatu kuchokera pa nthawi yogula mogwirizana ndi bungwe la American Egg Board.

Mazira akhoza kuzizira kwa chaka chimodzi ngati atachotsedwa ku chipolopolo, kumenyedwa ndi kusindikizidwa muzitsulo zolimba.

Njira Zabwino Zokonzekera Mazira

Pofuna kuti dzira lanu likhale ndi thanzi labwino, akatswiri odya zakudya amakulimbikitsani kuti musapeze mafuta kapena kalori yapamwamba, sauces. Dzira losakanizidwa pa toast lonse la tirigu limapatsa chakudya chokoma, kapena kuti dzira lolimbika limakhala ndi mbale ya oatmeal. Ngati mumasangalala ndi mazira ophwanyika, yesetsani kuwonjezera sipinachi ndi tchizi tating'ono kuti mudye chakudya cham'mawa.

Mukhozanso kuchepetsa calories mu mazira ophika. Njira yosavuta ndiyo kuchotsa yolk chifukwa ndipamene mafuta ndi calories ambiri amasungidwa. Ngati simukukonda kulawa kwa azungu oyera, m'malo mwa yolk muli ndi madzi abwino. Kukoma kwa pakati kumadzulo kufalitsa mapaundi kumapanga chisangalalo chomwecho monga yolk ndi zonunkhira pang'ono. Pangani zokhazokha pakhomo kuti muzitha kuyendetsa zakudyazo ndikuchepetsanso mafuta ndi calories. Ndipo popeza chimbudzi chimapangidwa ndi nyemba za garbanzo, mumalimbikitsa mapuloteni anu (ngakhale mutha kupanga masamba ena, monga beets ).

Mazira ayenera kuphikidwa kwa nthawi yaitali kuti asateteze zakudya zachitetezo cha chakudya.

• Mazira osakanikirana ndi omelets ayenera kuphikidwa mpaka palibe dzira lowonekera.
• Mazira owotchedwa ndi mazira ophimbidwa ayenera kuphikidwa mpaka azungu azisungidwa ndipo yolks ayamba kuwomba.
• Mukamawotcha mazira, iwo adzafika kutentha kwambiri mokwanira kuti chitetezo cha zakudya chikhale chokwanira. Mukatha kuwira, sungani mazira m'firiji kwa sabata limodzi.
• Casseroles ndi zakudya zina ndi mazira ayenera kuphikidwa ku kutentha kwa mkati mwa madigiri 160 Fahrenheit.

Mazira Maphikidwe ndi Malangizo

Okonzekera kuyesa maphikidwe ena a dzira? Yesani iliyonse ya mbaleyi ndikugwiritsa ntchito njira zomwe mungayesere maphikidwe a dzira lanu.

• Sipinachi yamatsenga ndi Feta Oatmeal Bowl Ndikumwamba Kwambiri
• Tex Mex Veggie Migas
• Chiwonongeko cha Munda wa Mexican
• Mbalame yolimbana ndi khansa ya Medi Brunch Plate
• Mafuta Oyambirira Oletsa Kutentha Opaka

> Zotsatira:

> Chakudya Chakudya Chakudya. Zakudya Zakudya. http://www.eggnutritioncenter.org/egg-nutrition-basics

> Miranda JM, Anton X, Redondo-Valbuena C, et al. Mazira ndi Mazira-Zowonjezera Chakudya: Zotsatira za Umoyo waumunthu ndi Kugwiritsa ntchito monga Functional Foods. Mavitamini . 2015; 7 (1): 706-729. do: 10.3390 / nu7010706.

> United States Dipatimenti ya Ulimi. National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/