Chawhmeh atan artui ei duh mi i ni em? I taksa pianzia ngaihtuah thin gym kal i ni mai thei. Tuna tih tur lar ber pakhat chu a hnah (yolk) lakchhuah a, a var chauh ei hi a ni. Mi tam tak chuan hetiang hi an thiam tawh a, a chhan chu, "Yolk hian cholesterol a pai tam hle a, chuvangin taksa tan a tha lo" tih hi a ni. Mahse, egg white chauh ei hi engtiang chiahin nge a hrisel? Hemi chungchang hi vawiin hian han sawi ila.
He white matter-ah hian eng nge awm tak tak?
A awlsam zawngin, egg-a thau leh cholesterol tam zawk hi chu yolk-ah a awm a ni. Chuvangin egg thau tel lo atanga nutrition zawng zawng hmuh i duh chuan a yolk lakchhuah hi a solution a ni.
Mahse yolk kan lakchhuah hian a chhunga ei tur hlu tak tak te chu kan hloh nasa hle. Entirnan, yolk-ah hian vitamin A, D, E, K, leh DHA te a awm a, chu chu thluak thanlenna atana pawimawh tak a ni.
Chuti a nih chuan, egg white-ah hian eng nge awm? Egg white hian calorie a tlem hle a, thau pawh a nei lo. Chu ai chuan heng thilte hi an keng tel zawk a ni.
| Nutrient a ni | A zat zat (Egg white pakhata awm zat) . |
|---|---|
| Protein a awm a | Gram 4 vel a ni |
| Sodium a ni | Milligram 55 vel a ni |
| Folate a ni | Microgram 1.3 vel a ni |
| Selenium a ni | Microgram 6.6 vel a ni |
| Calcium a ni | Milligram 2.3 vel a ni |
| Magnesium a ni | Milligram 3.6 vel a ni |
| Potassium a ni | Milligram 53.8 vel a ni |
Recipe-ah hian egg pum pakhat aiah egg white pahnih i thlak thei tlangpui. Mahse, egg chu a hnah (yolk) inthen hunah a hman awlsam zawk avangin Salmonella ang chi bacteria infection a awm theihna a sang deuh hlek tih hre reng ang che. Chuvangin artui i khawih zawhah sahbawn leh tui hmangin uluk takin kut sil thin tur a ni tih hre reng ang che.
Egg white chauh ei hian eng hlawkna nge a neih?
Hei hian thatna engemaw zat a nei a.
Protein source tha tak a ni
Egg whites hi calorie ngaihtuah lovin i ei leh in ah protein tha tak tak i luh theihna tur a ni. Protein hi taksa chak tak siam nan leh kan tar chhoh zel a taksa chakna ( muscle mass) vawng reng turin a pawimawh hle . Exercise i tih chuan taksa ruh siam that leh thanlenna atan protein hi a pawimawh hle.
Thinlung tan a tha
Egg yolks hi a tlem berah ei hi a pawi lo. Mahse, heart disease emaw stroke emaw vei theihna chance sang tak i nei tawh a nih chuan i doctor chuan thinlung hriselna atana tha ei tur zawm turin a fuih che a ni mai thei. Egg white hian cholesterol a neih loh avangin i ei leh in ah hian a tha hle. Egg dang var chauh hmangin egg pum i ei thei bawk. Chutiang chuan second yolk atanga cholesterol leh thau extra awm lovin protein tlem tal i hmu ang.
Mahse hetah hian kan ngaihven tur thil pakhat a awm. Eng nen nge egg kan ei thin? Mi thenkhat chuan bacon, sausage leh cheese nen an ei thin. Mi dangte chuan deep-fried, chi tam tak leh sauce tam tak nen an ei thin. Yolk chu la chhuakin a var chauh i ei a, chutah chuan oil, chi leh sauce tam tak i dah chuan hriselna atana a thatna chu a bo vek a ni lawm ni? Chuvangin artui var i ei chuan hrisel taka ei a tha ber a, a hmin emaw, thau tlem zawka chhum emaw ei a tha.
Mahse hei pawh hi risk a awm ve tho.
A hlawkna rual hian egg white chauh ei hian hlauhawmna engemaw zat a nei bawk.
Allergy nei te pawh a awm
Egg hi khawvela food allergy nei tam ber pakhat a ni. A tam zawkah chuan he egg allergy hi protein pakhat albumin an tih vang a ni a, chu chu egg white-ah a awm a ni. Egg allergy i neih chuan symptoms i nei thei a, chungte chu:
- Mitmeng itchy, tui tak tak
- Vun natna emaw, vun dang emaw a awm thei
- Vun a sen leh a hring
- Pum na leh na
- Diarrhea emaw constipation emaw a awm thei
- Nausea leh luak chhuak
- Thâwk lama harsatna nei, khuh leh thawk hah
Biotin tlakchhamna a awm
Biotin hi sam, vun, leh nail hriselna atana vitamin pawimawh tak a ni . Tin, chaw ei leh ei leh in (metabolism) a pui bawk. Egg atanga yolk i lakchhuah hian he biotin nutrient hlu tak hi i hloh bawk.
Chuvangin egg white chauh i ei a nih chuan biotin i hmuh theih nan heng ang ei tur dang hi i eitur ah dah tel a pawimawh:
- Oats a ni
- Tomato
- Mushroom a ni
- Avocado a ni
- Purunsen
- Spinach ang chi thlai (Swiss chard) .
- Sunflower chi a ni
- Chia chi
- Peanut butter a ni
- Cauliflower a ni
- Balhla
- Soy a ni
- Berry te hian strawberry leh blueberries te an duh hle
- Almond a ni
Bacteria hlauhawmna
Salmonella bacteria hi egg-ah a tam hle a, food poisoning a thlen thei a ni. He risk hi yolk leh white-ah te pawh a awm thei. Chuvangin egg raw ei leh in hi a tha ngai lo . Egg chu a tui vek (hard-boiled emaw fried emaw) thlengin chhum fo ang che.
Vegetarian ei leh in tur
Vegetarian i nih chuan egg yolks hi i cholesterol source ber a ni mai thei. Taksa chhunga thil kalphung thenkhat, hormone siam chhuah te hian cholesterol engemaw zat a mamawh a. Chuvangin, Vegetarian i nih chuan i ei leh in-ah egg (yolks telin) dah belh chungchangah doctor nen inbiakna neih a pawimawh hle.
Take-Home Thuchah a ni
- Egg white hi calorie tlem, thau tel lo, protein tamna ei tur tha tak a ni.
- Yolk i lakchhuah hian vitamin A, D, E, K, leh biotin te ang chi nutrient hlu tak tak i hloh a ni.
- Egg white hian cholesterol a pai loh avangin thinlung tan a tha hle. Mahse, i siam dan leh a nena i ei tur dang (oil, salt, sauce) te hi fimkhur hle ang che.
- Egg allergy hi egg white-a protein albumin awm vang a ni fo thin.
- Salmonella ang chi bacteria infection laka inven nan egg hi uluk takin chhum fo thin ang che.
- Ei leh in thlak danglam hmain doctor rawn hmasa phawt a finthlak a, a bik takin damdawi lam harsatna i neih chuan.
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