Uri munhu anofarira kudya mazai emangwanani here? Pamwe uri munhu anofarira zvekurovedza muviri ane hanya nechimiro chemuviri wako. Chimwe chezvinhu zvinonyanya kufarirwa kuita pari zvino kubvisa yolk wodya chena chete. Vanhu vazhinji vajaira izvi nekuda kwechirevo chinoti, "Yolk ine cholesterol yakawanda, saka haina kunaka kumuviri." Asi zvine hutano hwakadii kudya jena rezai chete? Ngatitaurei nezvazvo nhasi.
Chii chiri muchinhu ichi chichena?
Zvichitaurwa zviri nyore, mafuta mazhinji necholesterol zviri muzai zviri mu yolk. Saka kana uchida kuwana zvinovaka muviri zvese kubva muzai risina mafuta, kubvisa yolk ndiyo mhinduro.
Asi patinobvisa yolk, tinorasikirwa nezvinovaka muviri zvakawanda zvinokosha zvirimo. Semuenzaniso, yolk ine mavhitamini A, D, E, K, uye DHA, izvo zvakakosha pakukura kwehuropi.
Saka, chii chiri muzvichena zvemazai? Zvichena zvemazai zvine macalorie mashoma, uye hazvina mafuta zvachose. Pane kudaro, zvine zvinhu izvi.
| Zvinovaka Muviri | Huwandu hunofungidzirwa (Huwandu hunenge muchena wezai rimwe chete) |
|---|---|
| Mapuroteni | Inenge magiramu mana |
| Sodium | Inenge 55 milligrams |
| Folate | Inenge 1.3 micrograms |
| Selenium | Inenge 6.6 maikirogiramu |
| Karusiyamu | Inenge 2.3 milligrams |
| Magnesium | Inenge 3.6 milligrams |
| Potassium | Inenge 53.8 milligrams |
Munzira imwe chete unogona kushandisa machena maviri ezai panzvimbo pezai rimwe chete. Asi yeuka, sezvo zai richibatwa zviri nyore pakupatsanura yolk, pane mukana wepamusoro wekutapukirwa nemabhakitiriya akadai seSalmonella . Saka yeuka kugeza maoko ako nesipo nemvura zvakanaka mushure mekubata mazai.
Ndezvipi zvakanakira kudya machena ezai chete?
Izvi zvine zvakanakira zvakawanda.
Nzvimbo yakanaka kwazvo yemapuroteni
Mazai machena inzira yakanaka yekuwana mapuroteni akanaka mukudya kwako usinganetseki nemacalorie. Mapuroteni akakosha pakuvaka tsandanyama dzakasimba uye kuchengetedza tsandanyama sezvatinokura . Kana uchiita maekisesaizi, mapuroteni akakosha pakugadzirisa nekukura kwetsandanyama.
Zvakanaka pamoyo
Hapana chakaipa nekudya zai rine zai zvine mwero. Zvisinei, kana uri panjodzi huru yechirwere chemwoyo kana sitiroko , chiremba wako angangodaro akakukurudzira kuti utevedzere kudya kwakanaka pamoyo. Sezvo zai rine zai risina cholesterol, rinowedzera zvakanaka pakudya kwako. Unogona kudya zai rese nejena rerimwe zai. Nenzira iyi, uchawana mapuroteni mashoma pasina cholesterol yakawedzerwa nemafuta kubva pajena rechipiri.
Asi hechino chimwe chinhu chatinofanira kungwarira. Tinodya mazai nei? Vamwe vanoadya nebhekoni, soseji, nechizi. Vamwe vanoadya akakangwa, ane munyu wakawanda, uye ane muto wakawanda. Kana ukabvisa yolk wodya chena chete, wowedzera mafuta akawanda, munyu, uye muto, mabhenefiti ehutano anorasika, handiti? Saka kana ukadya machena ezai, zvakanaka kuadya nenzira ine hutano, akabikwa kana akabikwa nemafuta mashoma.
Asi pane njodzi zvakare kune izvi.
Pamwe chete nezvakanakira, kunewo dzimwe njodzi dzekudya machena ezai chete.
Kurwara
Mazai ndeimwe yeallergies anowanzo itika pakudya pasi rose. Kazhinji, allergies iyi yemazai inokonzerwa neprotein inonzi albumin, inowanikwa mumazai machena. Kana uine allergies yemazai, unogona kuona zviratidzo zvakaita se:
- Maziso anokwenya, ane mvura
- Zvironda zveganda kana mamwe mapundu
- Kutsvuka kweganda uye kuzvimba
- Marwadzo emudumbu
- Manyoka kana kuvimbiwa
- Kusvotwa nekurutsa
- Matambudziko ekufema akadai sekukosora uye asthma
Kushomeka kweBiotin
Biotin ivhitamini inokosha kune bvudzi, ganda, uye nzara zvine hutano . Inobatsirawo mukugaya chikafu uye kugaya chikafu. Paunobvisa yolk muzai, unorasikirwawo nechinhu ichi chinokosha chebiotin.
Saka kana uchingodya machena ezai chete, zvakakosha kuwedzera zvimwe zvekudya zvakaita seizvi mukudya kwako kuti uwane biotin:
- Oats
- Madomasi
- Howa
- Avokadho
- Hanyanisi
- Muriwo wakaita sespinachi (Swiss chard)
- Mbeu dzezuva
- Mbeu dzeChia
- Bota renzungu
- Koliflower
- Bhanana
- Soya
- Michero yakaita sestrawberry neblueberries
- Maarumondi
Njodzi yebhakitiriya
Mabhakitiriya eSalmonella anowanikwa mumazai uye anogona kukonzera chepfu muchikafu. Njodzi iyi inoshanda kune yolk newhite. Saka , hazvina kunaka kudya kana kunwa mazai asina kubikwa . Gara uchibika mazai kusvika anyatsoibva (angave akafashaidzwa kana akakangwa).
Kudya kwemuriwo
Kana uri munhu anodya miriwo chete, mazai ega anogona kunge ari iwo anonyanya kukonzera cholesterol. Mamwe maitiro mumuviri, akadai sekugadzirwa kwemahormone, anoda huwandu hwakati hwecholesterol. Saka, kana uri munhu anodya miriwo chete, zvakakosha kutaura nachiremba wako nezvekuwedzera mazai (kusanganisira mazai ega) mukudya kwako.
Mharidzo Yekuenda Nayo Kumba
- Mazai machena chikafu chakanaka chine macalorie mashoma, chisina mafuta, uye chine mapuroteni akawanda.
- Kana ukabvisa yolk, unorasikirwa nezvinovaka muviri zvinokosha zvakaita sevhitamini A, D, E, K, uye biotin.
- Mazai machena ane hutano pamoyo nekuti haana cholesterol. Asi chenjerera mabikirwo awo pamwe nezvimwe zvekudya zvaunodya nazvo (mafuta, munyu, muto).
- Kurwara nemazai kunowanzokonzerwa neprotein inonzi albumin inowanikwa mumazai machena.
- Gara uchibika mazai zvakanaka kuti usabatwa nehutachiona hwakadai seSalmonella.
- Zvakanaka kubvunza chiremba wako usati wachinja chero kudya kwako, kunyanya kana uine chirwere.
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