Mazira Oyera Oyera: Amakhala Ndi Mapuloteni Aakulu, Ochepera Zina Zonse

Zamkati

• Mfundo Zakudya Zakudya Zamazira Oyera Ndi Mazira Athunthu
• Ochepa mu Kalori koma Amakhala Ndi Mapuloteni Aakulu
• Mafuta Ochepa Komanso Opanda Mafuta a Kolesterol
• Zowopsa Zotheka
• Nthendayi
• Salmonella Poizoni Chakudya
• Kuchepetsa Kusintha kwa Biotin
• Mazira Oyera ndi Mazira Athunthu: Kodi Muyenera Kudya Chiyani?
• Mfundo Yofunika Kwambiri

Mazira amanyamula zakudya zosiyanasiyana zopindulitsa.

Komabe, kukula kwa dzira kumatha kusiyanasiyana, kutengera ngati mumadya dzira lonse kapena azungu azungu okha.

Nkhaniyi ikuwunika mwatsatanetsatane momwe azungu azungu amapezera zakudya ndikufufuza ngati ali ndi thanzi labwino kuposa mazira athunthu.

Mfundo Zakudya Zakudya Zamazira Oyera Ndi Mazira Athunthu

Azungu azungu ndiwo madzi oyera, owoneka bwino ozungulira chikaso chowala chachikasu cha dzira.

Mu dzira la umuna, amateteza ngati nkhuku yomwe ikukula kuchokera ku mabakiteriya owopsa. Zimaperekanso zakudya zina kuti zikule.

Azungu azungu amapangidwa pafupifupi 90% yamadzi ndi 10% mapuloteni.

Chifukwa chake ngati mutachotsa yolk ndikusankha dzira loyera, ndiye kuti mphamvu ya dzira lanu limasintha kwambiri.

Tchati chili pansipa chikuwonetsa kusiyana kwa zakudya pakati pa dzira loyera ndi dzira lalikulu ndi dzira lalikulu ():

Monga mukuwonera, dzira loyera limakhala ndi ma calories ochepa komanso micronutrients, komanso mapuloteni ochepa ndi mafuta, kuposa dzira lonse.

Dzira loyera limakhala ndi ma calories ochepa kuposa dzira lonse. Mulinso mapuloteni ochepa, cholesterol, mafuta, mavitamini, ndi mchere.

Ochepa mu Kalori koma Amakhala Ndi Mapuloteni Aakulu

Azungu azungu ali ndi mapuloteni ambiri koma ochepa ma calories. M'malo mwake, amanyamula pafupifupi 67% ya mapuloteni onse omwe amapezeka m'mazira ().

Puloteni iyi ndiyabwino kwambiri komanso yokwanira, kutanthauza kuti ili ndi ma asidi amino asanu ndi anayi ofunikira momwe thupi lanu liyenera kugwira ntchito bwino (2).

Chifukwa chokhala ndi mapuloteni ambiri, kudya mazira azungu atha kukhala ndi thanzi. Mapuloteni amatha kuthandizira kuchepetsa kudya kwanu, kotero kudya mazira azungu kungakupangitseni kuti mukhale omasuka kwanthawi yayitali (,).

Kupeza mapuloteni okwanira ndikofunikanso pakusunga ndikumanga minofu - makamaka ngati mukuyesera kuonda (,).

Popeza kuti mazira athunthu amakupatsirani ma protein ochepa pang'ono pokha pang'ono owonjezera, mazira azungu atha kukhala chisankho chosangalatsa kwa anthu omwe akuyesera kuonda.

Dzira loyera kuchokera dzira lalikulu limapereka magalamu anayi a mapuloteni ndi ma calories 17 okha. Izi zitha kuwapangitsa kukhala chakudya chabwino kwa anthu omwe akuyesera kuti achepetse kunenepa.

Mafuta Ochepa Komanso Opanda Mafuta a Kolesterol

M'mbuyomu, mazira adakhala chakudya chotsutsana chifukwa chokhala ndi mafuta ambiri komanso mafuta m'thupi ().

Komabe, mafuta onse am'mafuta m'mafuta amapezeka m'mazira a dzira. Azungu azungu, komano, ali pafupifupi mapuloteni oyera ndipo mulibe mafuta kapena cholesterol.

Kwa zaka zambiri, izi zikutanthauza kuti kudya azungu azungu amawerengedwa kuti ndi athanzi kuposa kudya mazira athunthu ().

Koma kafukufuku wasonyeza kuti kwa anthu ambiri, cholesterol m'mazira si vuto (,).

Komabe, kwa anthu ochepa - otchedwa "hyper-responders" - kudya cholesterol kumakweza magazi pang'ono ().

Omwe amayankha Hyper ali ndi majini omwe amawapangitsa kukhala ndi cholesterol yambiri, monga jini la ApoE4. Kwa anthu awa kapena anthu omwe ali ndi cholesterol yambiri, azungu azungu atha kukhala chisankho chabwino (,,).

Kuphatikiza apo, azungu azungu alibe mafuta, amakhala ndi ma calories ochepa kwambiri kuposa mazira athunthu.

Izi zitha kuwapangitsa kukhala chisankho chabwino kwa anthu omwe akuyesera kuchepetsa kuchuluka kwa kalori ndikuchepetsa thupi.

Azungu azungu alibe mafuta ambiri m'thupi komanso mafuta. Izi zimawapangitsa kukhala chisankho chabwino kwa anthu omwe amafunika kuchepetsa kuchuluka kwa mafuta m'thupi, komanso omwe akuyesera kuonda.

Zowopsa Zotheka

Azungu azungu nthawi zambiri amakhala chakudya chabwino. Komabe, ali ndi zoopsa zina.

Nthendayi

Ngakhale azungu azungu ndi otetezeka kwa anthu ambiri, chifuwa cha dzira chitha kuchitika.

Matenda ambiri a dzira amachitikira ndi ana, omwe nthawi zambiri amakhala atakwanitsa zaka zisanu ().

Dzira loyambitsa matendawa limayambitsidwa ndi chitetezo chanu cha mthupi pozindikira molakwika mapuloteni ena omwe ali m'mazira kuti ndi owopsa ().

Zizindikiro zofatsa zimatha kuphatikizira zotupa, ming'oma, kutupa, mphuno, ndi kuyabwa, maso amadzi. Anthu amathanso kuvutika m'mimba, nseru, ndi kusanza.

Ngakhale ndizosowa, mazira amatha kuyambitsa zovuta zina zotchedwa anaphylactic shock.

Izi zimayambitsa zizindikilo zingapo, kuphatikiza kutsika kwa magazi ndi kutupa kwakukulu pakhosi ndi pankhope panu - zomwe zitha kupha ngati zingaphatikizidwe ().

Salmonella Poizoni Chakudya

Oyera oyera azira amathanso kuyika poyizoni wazakudya kuchokera kubakiteriya Salmonella.

Salmonella atha kupezeka mu dzira kapena pachiwombankhanga, ngakhale kulima kwamasiku ano komanso ukhondo zitha kuchepetsa izi.

Kuphatikiza apo, kuphika azungu azungu mpaka atakhazikika kumachepetsa chiopsezo chanu ().

Kuchepetsa Kusintha kwa Biotin

Oyera azungu azungu amathanso kuchepetsa kuyamwa kwa mavitamini biotin osungunuka m'madzi, omwe amapezeka muzakudya zosiyanasiyana.

Biotin amatenga gawo lofunikira pakupanga mphamvu ().

Oyera azira akuda amakhala ndi avidin ya protein, yomwe imatha kumangiriza ku biotin ndikuletsa kuyamwa kwake.

Mwachidziwitso, ili likhoza kukhala vuto. Komabe, mumayenera kudya mazira azungu azitsamba kuti mupange vuto la biotin.

Kuphatikiza apo, mazira akangophika, avidin samakhalanso ndi zotsatira zake.

Pali zoopsa zina zomwe zimadza chifukwa chodya mazira aiwisi yaiwisi, kuphatikiza zomwe sizingachitike, poyizoni wazakudya, komanso kuchepa kwa biotin. Komabe, chiopsezo cha anthu ambiri ndi chochepa.

Mazira Oyera ndi Mazira Athunthu: Kodi Muyenera Kudya Chiyani?

Azungu azungu ali ndi mapuloteni ambiri koma mafuta ochepa, mafuta, ndi cholesterol - kuwapangitsa kukhala chakudya chabwino chochepa.

Atha kupindulitsanso iwo omwe ali ndi protein yokwanira koma amafunika kuwonera momwe amapangira kalori, monga othamanga kapena omanga thupi ().

Komabe, poyerekeza ndi mazira athunthu, azungu azungu alibe zakudya zina zambiri.

Mazira athunthu amakhala ndi mavitamini, michere yambiri, mapuloteni owonjezera, ndi mafuta ena athanzi.

Kuphatikiza apo, ngakhale ali ndi cholesterol yambiri, kuwunika kumodzi sikunapeze kulumikizana pakati pakudya dzira ndi chiopsezo cha matenda amtima ().

M'malo mwake, kuwunika komweku kunanenanso kuti kudya dzira limodzi patsiku kumachepetsa chiopsezo chanu chodwala sitiroko ().

Kuphatikiza apo, zakudya zomwe zimapezeka m'mazira zimalumikizidwa ndi zabwino zambiri zathanzi.

Dzira la dzira ndi gwero lolemera kwambiri la antioxidants - lutein ndi zeaxanthin - omwe amathandiza kupewa kufooka kwa maso ndi ng'ala (,,,).

Kuphatikiza apo, ali ndi choline, michere yofunikira yomwe anthu ena samapeza (,).

Kudya mazira athunthu kumakupangitsani kukhala okhuta komanso kumakuthandizani kuti muzidya ma calories ochepa (,).

M'malo mwake, kafukufuku wasonyeza kuti kudya mazira pachakudya cham'mawa kumatha kukhala kothandiza pakuchepetsa kunenepa, BMI, ndi kuzungulira m'chiuno (,).

Komabe, ngati muli pachakudya chochepa kwambiri chotsika-kalori, khalani ndi mbiri ya banja ya cholesterol komanso matenda amtima, kapena muli ndi cholesterol yambiri, ndiye kuti azungu azungu amatha kukhala athanzi.

Azungu azungu amakhala ndi ma calories ochepa kuposa mazira athunthu. Komabe, amakhalanso ndi michere yambiri yopindulitsa yomwe imapezeka m'mazira a dzira.

Mfundo Yofunika Kwambiri

Azungu azungu ndi chakudya chokhala ndi mapuloteni ambiri, ochepa mafuta.

Komabe kwa anthu ambiri, palibe zabwino zambiri posankha azungu azungu kuposa mazira athunthu, popeza mazira athunthu amakupatsirani michere yambiri yopindulitsa.

Izi zati, kwa anthu ena - makamaka iwo omwe amafunika kuchepetsa kuchuluka kwa mafuta m'thupi kapena omwe akuyesera kuti achepetse kunenepa - mazira azungu atha kukhala chakudya choyenera.