He kanaka makemake ʻoe e ʻai i nā hua manu no ka ʻaina kakahiaka? Malia paha he kanaka hele hale hoʻoikaika kino ʻoe e mālama ana i ke ʻano o kou kino. ʻO kekahi o nā mea kaulana loa e hana ai i kēia manawa, ʻo ia ka wehe ʻana i ka yolk a ʻai wale i ka keʻokeʻo. Ua maʻa ka nui o ka poʻe i kēia ma muli o ka ʻōlelo, "He nui ka cholesterol i loko o ka yolk, no laila ʻaʻole maikaʻi ia no ke kino." Akā, pehea ke olakino o ka ʻai ʻana i ka keʻokeʻo hua manu wale nō? E kamaʻilio kākou e pili ana i kēia i kēia lā.
He aha ka mea maoli i loko o kēia mea keʻokeʻo?
I ka ʻōlelo maʻalahi, ʻo ka hapa nui o ka momona a me ka cholesterol i loko o ka hua manu aia i loko o ka yolk. No laila, inā makemake ʻoe e loaʻa nā meaʻai a pau mai ka hua manu me ka ʻole o ka momona, ʻo ka wehe ʻana i ka yolk ka hopena.
Akā ke wehe kākou i ka yolk, nalowale ka nui o nā meaola waiwai i loko. Eia kekahi laʻana, aia i loko o ka yolk nā wikamina A, D, E, K, a me DHA, he mea nui ia no ka ulu ʻana o ka lolo.
No laila, he aha ka mea i loko o nā keʻokeʻo hua manu? He haʻahaʻa loa nā calorie o nā keʻokeʻo hua manu, a ʻaʻohe o lākou momona. Akā, aia kēia mau mea i loko.
| Meaʻai | Ka nui kokoke (Ka nui kokoke i hoʻokahi hua manu keʻokeʻo) |
|---|---|
| Pūmua | Ma kahi o 4 grams |
| Sodium | Ma kahi o 55 milligrams |
| Folate | Ma kahi o 1.3 micrograms |
| Selenium | Ma kahi o 6.6 micrograms |
| Kalipuna | Ma kahi o 2.3 milligrams |
| Makenesium | Ma kahi o 3.6 milligrams |
| Potasiuma | Ma kahi o 53.8 milligrams |
Hiki iā ʻoe ke hoʻololi i ʻelua hua manu keʻokeʻo no hoʻokahi hua manu holoʻokoʻa i loko o kahi meaʻai. Akā e hoʻomanaʻo, ʻoiai ʻoi aku ka maʻalahi o ka lawelawe ʻana i ka hua manu i ka wā e hoʻokaʻawale ai i ka yolk, aia kahi pilikia kiʻekiʻe iki o nā maʻi bacteria e like me Salmonella . No laila e hoʻomanaʻo mau e holoi pono i kou mau lima me ke kopa a me ka wai ma hope o ka lawelawe ʻana i nā hua manu.
He aha nā pōmaikaʻi o ka ʻai ʻana i nā keʻokeʻo hua manu wale nō?
He nui nā pono o kēia.
He kumu maikaʻi loa o ka protein
He ala maikaʻi loa nā keʻokeʻo hua manu e hoʻokomo ai i kekahi protein maikaʻi i kāu papaʻai me ka hopohopo ʻole e pili ana i nā calorie. He mea nui ka protein no ke kūkulu ʻana i nā ʻiʻo ikaika a me ka mālama ʻana i ka nui o nā ʻiʻo i ko kākou wā ʻelemakule . Inā ʻoe e hoʻoikaika kino, he mea nui ka protein no ka hoʻoponopono ʻana a me ka ulu ʻana o nā ʻiʻo.
Maikaʻi no ka puʻuwai
ʻAʻohe hewa o ka ʻai ʻana i nā yolks hua manu me ke kaulike. Eia nō naʻe, inā ua pilikia nui ʻoe no ka maʻi puʻuwai a i ʻole ka hahau ʻana , ua aʻo paha kāu kauka iā ʻoe e hahai i kahi papaʻai olakino no ka puʻuwai. ʻOiai ʻaʻohe cholesterol o nā keʻokeʻo hua manu, he mea hoʻohui maikaʻi loa ia i kāu papaʻai. Hiki iā ʻoe ke ʻai i kahi hua manu holoʻokoʻa me ka keʻokeʻo o kekahi hua manu ʻē aʻe. Ma kēlā ala, e loaʻa iā ʻoe kahi protein keu me ka ʻole o ka cholesterol a me ka momona keu mai ka yolk ʻelua.
Akā eia kekahi mea e pono ai kākou e makaʻala. He aha kā kākou e ʻai pū ai me nā hua manu? ʻAi kekahi poʻe me ka puaʻa, ka sausage, a me ka tīhi. ʻAi kekahi poʻe iā lākou i palai hohonu ʻia, paʻakai nui ʻia, a me nā mea ʻono he nui. Inā ʻoe e wehe i ka yolk a ʻai wale i ka keʻokeʻo, a hoʻohui i ka nui o ka ʻaila, ka paʻakai, a me nā mea ʻono i loko, ua nalowale nā pono olakino, ʻeā? No laila, inā ʻoe e ʻai i nā keʻokeʻo hua manu, ʻoi aku ka maikaʻi o ka ʻai ʻana iā lākou ma ke ʻano olakino, i hoʻolapalapa ʻia a i kuke ʻia me ka momona liʻiliʻi.
Akā aia kekahi pilikia i kēia.
Me nā pono, aia kekahi mau pilikia i ka ʻai ʻana i nā keʻokeʻo hua manu wale nō.
Nā maʻi ʻaleka
ʻO nā hua manu kekahi o nā maʻi ʻaleka meaʻai maʻamau ma ka honua. ʻO ka hapa pinepine, ʻo kēia maʻi ʻaleka hua manu i hana ʻia e kahi protein i kapa ʻia ʻo albumin, i loaʻa i loko o nā keʻokeʻo hua manu. Inā loaʻa iā ʻoe kahi maʻi ʻaleka hua manu, hiki iā ʻoe ke ʻike i nā hōʻailona e like me:
- Nā maka ʻāʻī, waimaka
- nā ʻeha ʻili a i ʻole nā mea ʻulaʻula ʻē aʻe
- ʻUlaʻula a me ka pehu ʻana o ka ʻili
- ʻEhaʻeha a me nā ʻeha o ka ʻōpū
- Ka maʻi kahe a i ʻole ka paʻa ʻana o ka ʻōpū
- Ka luaʻi a me ka luaʻi
- Nā pilikia hanu e like me ke kuʻi a me ka hānō
Ka nele o ka biotin
He wikamina koʻikoʻi ka Biotin no ka lauoho olakino, ka ʻili, a me nā kui . Kōkua nō hoʻi ia i ka ʻai ʻana a me ka metabolism. Ke wehe ʻoe i ka yolk mai ka hua manu, e nalowale ana hoʻi kēia meaola biotin waiwai nui.
No laila, inā ʻoe e ʻai wale i nā keʻokeʻo hua manu, he mea nui e hoʻohui i nā meaʻai ʻē aʻe e like me kēia i kāu papaʻai e loaʻa ai ka biotin:
- ʻOati
- ʻŌmato
- Nā ʻūlū
- ʻAvokado
- ʻAkaʻakai
- Nā mea kanu e like me ka spinach (Swiss chard)
- Nā hua pua nānālā
- Nā hua Chia
- Pīnati pata
- ʻO ka puaʻa
- Maiʻa
- Soy
- Nā hua e like me nā ʻōpena a me nā blueberries
- ʻAlemona
Ka pilikia bacteria
He mea maʻamau ka bacteria Salmonella i nā hua manu a hiki ke hoʻoulu i ka lāʻau make i ka meaʻai. Pili kēia pilikia i ka yolk a me ke keʻokeʻo. No laila , ʻaʻole ia he manaʻo maikaʻi e ʻai a inu paha i nā hua maka . E hoʻomoʻa mau i nā hua manu a moʻa loa (inā i hoʻolapalapa ʻia a palai ʻia paha).
ʻAi mea kanu
Inā he mea ʻai ʻoe, ʻo nā yolks hua manu paha ke kumu nui o ka cholesterol. Pono kekahi mau hana i loko o ke kino, e like me ka hana ʻana o ka hormone, i kahi nui o ka cholesterol. No laila, inā he mea ʻai ʻoe, he mea nui loa ia e kamaʻilio me kāu kauka e pili ana i ka hoʻohui ʻana i nā hua manu (me nā yolks) i kāu papaʻai.
Leka Lawe-Home
- He meaʻai haʻahaʻa calorie maikaʻi loa nā keʻokeʻo hua manu, ʻaʻohe momona, a kiʻekiʻe i ka protein.
- Ke wehe ʻoe i ka yolk, e nalowale ana nā meaolaola waiwai e like me nā wikamina A, D, E, K, a me ka biotin.
- He mea olakino ka hua manu keʻokeʻo no ka puʻuwai no ka mea ʻaʻohe o lākou cholesterol. Akā e makaʻala i ke ʻano o kāu kuke ʻana iā lākou a me nā meaʻai ʻē aʻe āu e ʻai pū ai me lākou (ʻaila, paʻakai, mea ʻala).
- Hoʻokumu pinepine ʻia nā maʻi allergies hua manu e ka protein albumin i loaʻa i nā keʻokeʻo hua manu.
- E hoʻomoʻa pono i nā hua manu i mea e pale aku ai i nā maʻi bacteria e like me Salmonella.
- He mea naʻauao ke kūkākūkā me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi i ka meaʻai, ʻoiai inā he maʻi kou.
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