Zowona Zakudya Zosavuta Za Mazira: Ma calories, Mapuloteni ndi Zambiri

Zamkati

• Mfundo Zakudya Zakudya
• Gwero Labwino Kwambiri La Mapuloteni Apamwamba
• Wolemera Cholesterol Koma Osakulitsa Kuopsa kwa Matenda a Mtima
• Limbikitsani Ubongo ndi Thanzi Labwino
• Choline
• Lutein ndi Zeaxanthin
• Wovuta Wophika vs Wokazinga
• Mfundo Yofunika Kwambiri

Mazira ndi mphamvu yama protein komanso michere.

Amatha kuwonjezeredwa pazakudya zambiri ndikukonzekera m'njira zosiyanasiyana.

Njira imodzi yosangalalira ndi mazira ndi kuwaphika. Mazira ophika kwambiri amapanga zokometsera zazikulu za saladi ndipo amatha kudya nokha ndikuwaza mchere ndi tsabola.

Nazi zonse zomwe muyenera kudziwa za mazira owiritsa.

Mfundo Zakudya Zakudya

Mazira owira mwakhama amadzaza ndi michere, mapuloteni ndi mafuta athanzi. Dzira limodzi lalikulu lophika kwambiri (50 magalamu) limapereka (1):

• Ma calories: 77
• Ma carbs: 0.6 magalamu
• Mafuta onse: 5.3 magalamu
• Mafuta okhuta: 1.6 magalamu
• Mafuta a monounsaturated: 2.0 magalamu
• Cholesterol: 212 mg
• Mapuloteni: 6.3 magalamu
• Vitamini A: 6% ya Recommended Dietary Allowance (RDA)
• Vitamini B2 (riboflavin): 15% ya RDA
• Vitamini B12 (cobalamin): 9% ya RDA
• Vitamini B5 (pantothenic acid): 7% ya RDA
• Phosphorus: 86 mg, kapena 9% ya RDA
• Selenium: 15.4 mcg, kapena 22% ya RDA

Pazakudya zonse zomwe mazira amayenera kupereka, ndi chakudya chochepa kwambiri. Mazira owira mwakhama amapereka ma calories 77 okha, magalamu 5 a mafuta ndi ma carbs ochepa kwambiri.

Amakhalanso gwero labwino kwambiri la mapuloteni owonda, pafupifupi 6 magalamu pa dzira.

Kuphatikiza apo, mazira amanyamula amino acid amitundu yonse, zomwe zikutanthauza kuti ndi gwero lathunthu la mapuloteni.

Mazira ophika kwambiri amaperekanso michere yambiri, kuphatikiza vitamini D, zinc, calcium ndi mavitamini onse a B. Ndiwo magwero abwino kwambiri a riboflavin (vitamini B2) ndi vitamini B12.

Zakudya zambiri za mazira zimangokhala mu yolk, pomwe dzira loyera limakhala ndi protein ().

Mazira ophika kwambiri amakhala ndi ma calories ochepa komanso ali ndi mavitamini, michere komanso michere yambiri. Ngakhale yolk imapereka michere, mafuta ndi mapuloteni, yoyera imangokhala mapuloteni.

Gwero Labwino Kwambiri La Mapuloteni Apamwamba

Mapuloteni ndi ofunikira pazinthu zambiri zaumoyo wanu, kuphatikiza kumanga minofu ndi mafupa ndikupanga mahomoni ndi michere ().

Mazira amapereka pafupifupi magalamu 6 a mapuloteni apamwamba. M'malo mwake, mazira ndi imodzi mwazinthu zabwino kwambiri zomwe mungadye (1).

Izi ndichifukwa cha kuchuluka kwawo kwamapuloteni - mazira amakhala ndi zonse zisanu ndi zinayi zofunikira za amino acid (,).

Chikhulupiriro chimodzi chofala ndikuti puloteni imapezeka m'mayera oyera.

Komabe, pafupifupi theka la mapuloteni a dzira amachokera ku yolk (5,).

Chifukwa chake, ndibwino kuti musangalale ndi dzira lonse - yolk ndi onse - kuti mupindule ndi mapuloteni ndi michere yomwe mazira akuyenera kupereka.

Mazira ndi gwero labwino kwambiri la mapuloteni. Amakhala ndi ma amino acid asanu ndi anayi ofunikira, ndipo zoyera zonse ndi yolk zili ndi michere yofunika iyi.

Wolemera Cholesterol Koma Osakulitsa Kuopsa kwa Matenda a Mtima

Kwa zaka zambiri, mazira adziwa mbiri yoyipa chifukwa chokhala ndi cholesterol yambiri.

Ndizowona kuti mazira amadzaza ndi cholesterol. Dzira limodzi lalikulu lophika kwambiri limapereka 212 mg ya cholesterol, yomwe ndi 71% ya RDA (1).

Komabe, kafukufuku waposachedwa akuwonetsa kuti cholesterol yazakudya sichimakhudza kwenikweni cholesterol yamagazi (,).

Kwa anthu ambiri, cholesterol yodyera sichimagwirizanitsidwa ndi chiwopsezo cha matenda amtima ndipo sichikulitsa cholesterol yonse kapena "oyipa" a cholesterol cha LDL (,).

M'malo mwake, kumwa dzira kumatha kusintha cholesterol "yabwino" ya HDL (,,).

Kuphatikiza apo, kafukufuku awiri mwa achikulire oposa 100,000 athanzi adapeza kuti kudya dzira limodzi tsiku lililonse sikunalumikizidwe ndi chiopsezo chowonjezeka cha matenda amtima ().

Komabe, anthu omwe ali ndi matenda ashuga ayenera kusamala akamadya mazira, monga kafukufuku wina akuwonetsa kuti kudya mazira 7 pasabata kumawonjezera chiopsezo cha matenda amtima ().

Pamapeto pake, kafukufuku wambiri amafunika pa kulumikizana pakati pa kumwa dzira ndi chiopsezo cha matenda amtima mwa anthu omwe ali ndi matenda ashuga.

Ngakhale mazira owiritsa kwambiri ali ndi cholesterol yambiri, kafukufuku akuwonetsa kuti cholesterol yazakudya sichimakhudza cholesterol yamagazi mwa anthu ambiri. M'malo mwake, mazira amapezeka kuti apititsa patsogolo mapulogalamu a cholesterol powonjezera cholesterol "chabwino" cha HDL.

Limbikitsani Ubongo ndi Thanzi Labwino

Mazira amapereka michere yofunikira komanso ma antioxidants omwe amathandizira ubongo ndi maso.

Choline

Choline ndi chopatsa thanzi m'zinthu zambiri zofunika mthupi lanu.

Thupi lanu limapanga choline palokha, koma osati mochuluka. Chifukwa chake, muyenera kupeza choline pazakudya zanu kuti mupewe kusowa (14).

Komabe, anthu ambiri aku America sakudya zokwanira (,).

Choline ndiyofunikira kuti pakhale dongosolo lamanjenje labwino, chifukwa limathandizira kupanga acetylcholine, neurotransmitter yomwe imathandizira kukumbukira ndi kuphunzira ().

Choline ndikofunikira m'moyo wanu wonse. Zimalimbikitsa kukula kwa ubongo wa mwana komanso kukumbukira kukumbukira, komanso magwiridwe antchito anzeru kwa okalamba (,).

Ndikofunikanso kwa amayi apakati, popeza milingo yokwanira ya choline imachepetsa chiopsezo cha kupindika kwa mitsempha ya m'mimba mwa mwana wosabadwa ().

Choline amapezeka mu yolk - dzira limodzi lalikulu, lalikulu, lophika kwambiri lili ndi 147 mg ya choline, yomwe ndi 27% yamtengo wapatali watsiku ndi tsiku. M'malo mwake, mazira ndi omwe amapangira choline kwambiri mu zakudya zaku America (14,).

Lutein ndi Zeaxanthin

Lutein ndi zeaxanthin ndi ma antioxidants awiri omwe amadziwika bwino chifukwa chothandizidwa ndi thanzi la diso.

Amalimbana ndi zopitilira muyeso zowononga mpweya zomwe zimatha kudziunjikira m'maso mwanu (,).

Lutein ndi zeaxanthin awonetsedwa kuti achepetsa mapangidwe amaso ndi kuteteza motsutsana ndi kuchepa kwa makanda okalamba (AMD) (,).

Amatha ngakhale kuteteza maso anu ku kuwala kwa buluu koopsa (,).

Mazira a mazira ndi gwero labwino kwambiri la ma carotenoid awiriwa.

Kuphatikiza apo, chifukwa cha mafuta a yolk, thupi lanu limawoneka kuti limamwa lutein ndi zeaxanthin bwino kwambiri (,).

Mazira a mazira ndi gwero labwino kwambiri la choline, lomwe ndi lofunikira paumoyo waubongo ndi chitukuko. Amakhalanso olemera mu lutein ndi zeaxanthin, ma antioxidants omwe amalimbikitsa thanzi la maso.

Wovuta Wophika vs Wokazinga

Mazira ophika kwambiri amapangidwa poika mazira osatayika mu poto yodzaza ndi madzi ozizira, kenako amawira mpaka yolk ilimba. Amaphika popanda batala kapena mafuta owonjezera.

Kumbali ina, mazira okazinga amafuna mafuta owonjezera kapena mafuta, omwe amapatsa mafuta owonjezera komanso mafuta.

Mwachitsanzo, dzira limodzi lalikulu lophika kwambiri lili ndi ma calories 77 ndi magalamu 5.3 a mafuta, poyerekeza ndi ma calories 90 ndi magalamu 7 a mafuta mu dzira limodzi lokazinga (1, 28).

Zina kupatula mafuta ndi kalori, mazira owiritsa mwakhama komanso okazinga amakhala ndi mbiri yofanana ya vitamini ndi mchere. Sasiyana mu kuchuluka kwawo kwa mapuloteni ndi michere.

Ngakhale mazira ophika kwambiri amakonzedwa popanda zowonjezera, mazira okazinga amafunika batala kapena mafuta owonjezera - omwe amawapangitsa kukhala opatsa mphamvu kwambiri. Komabe, mazira okazinga ndi owiritsa amafanana kwambiri ndi mawonekedwe a micronutrient.

Mfundo Yofunika Kwambiri

Mazira ophika kwambiri ndi chakudya chochepa kwambiri, chopatsa thanzi.

Ndi gwero labwino kwambiri la mapuloteni apamwamba komanso mavitamini B ambiri, zinc, calcium ndi zakudya zina zofunika komanso ma antioxidants monga choline, lutein ndi zeaxanthin.

Ngakhale kuti mafuta ambiri ali ndi mafuta ambiri, mazira samawoneka kuti amawonjezera matenda a mtima mwa anthu ambiri.

Mazira ophika kwambiri amakonzedwa popanda mafuta owonjezera kapena batala, chifukwa chake amakhala ocheperako mafuta ndi mafuta kuposa mazira okazinga.

Zitha kukhala chimodzi mwazowonjezera zosavuta komanso zopatsa thanzi pazakudya zanu.