Mazai chikamu chakakosha patafura yekudya kwemangwanani mudzimba dzedu. Vamwe vanhu vanoadya akabikwa, vamwe vanobika maomelette, uye vamwe vanoda kudya bullseye nechingwa. Mazai atinoda kudya ese akanaka sei? Vamwe vanoti kudya mazai kunowedzera cholesterol uye hazvina kunaka kumoyo. Vamwe vanoti mazai chikafu chizere nekudya kunovaka muviri. Saka chii chaizvo nezveizvi? Ngatitaurei nezvazvo nhasi.
Mazai anobatsira muviri zvechokwadi here? Haabatsiri here?
Zvichitaurwa zviri nyore, hongu, mazai anowanzo batsira hutano hwedu. Mazai ane mavitamini akawanda, ma antioxidants, uye mapuroteni emhando yepamusoro. Zvisinei, pane dambudziko. Kureva kuti, mazai anewo cholesterol yakawanda . Saka, huwandu hwemazai aunofanira kudya pazuva hunoenderana nehutano hwako.
Zvino, pane dzidziso yekuti cholesterol iri mumazai ega inogona kuwedzera cholesterol yakaipa, kana kuti LDL cholesterol, muropa redu. Dzimwe ongororo dzakaratidza hukama pakati pekudya mazai nechirwere chemwoyo. Zvisinei, chidzidzo chitsva chinoratidza kuti kana uine hutano hwakanaka , kudya zai rimwe chete pazuva hakuwedzere zvakanyanya njodzi yako yechirwere chemwoyo. Kutaura zvazviri, kukanganisa kwemafuta atinodya pamazinga edu echolesterol kwakakura kupfuura cholesterol inobva mumazai.
Saka tingasarudza sei izvi?
- Kana mafuta ako emuviri akanaka uye usina zvirwere zvakaita sechirwere chemwoyo, kudya zai rimwe chete pazuva hakuwanzova dambudziko. Sangano reAmerican Heart Association rinotokurudzira kuti zai rimwe chete (kana machena maviri emazai) pazuva rive chikamu chekudya kune hutano.
- Zvisinei, kana uchitova nechirwere chemwoyo kana cholesterol yakakwira , kuchenjera kuderedza huwandu hwemazai aunodya kusvika matatu kana mana pasvondo.
- Kana uri munhu ane chirwere cheshuga (Diabetes Mellitus) , unofanirawo kungwarira nezve cholesterol iri mukudya kwako, sezvo vanhu vane chirwere cheshuga vane mukana wekuva necholesterol yakakwira.
Chinhu chinonyanya kukosha kutaura nachiremba wemhuri yako usati waita chero sarudzo nezvenyaya iyi uye kuti uwane mazano ekuti ungadya mazai mangani akakodzera hutano hwako.
Kana uchinetseka nezve cholesterol, kune nzira dzekuwana kunaka kwemazai. Unogona kungodya machena ezai pane zai rese. Asi yeuka, paunobvisa yolk, unorasikirwa nezvinovaka muviri zvakawanda zvinokosha, zvakaita semavhitamini A, D, E, uye K.
Mabhenefiti anoshamisa ekudya mazai
Mazai haasi chikafu chete. Mukati mezai diki iri, mune mabhenefiti akawanda anobatsira muviri wedu.
Inobatsira kuchengetedza maziso akanaka
Kana usingade makarotsi asi uchida kuchengetedza maziso ako akapinza, mazai mushonga wakanaka. Mazai ane ma antioxidants maviri anonzi lutein ne zeaxanthin . Ongororo dzakawana kuti izvi zvinobatsira kudzivirira kurasikirwa nekuona sezvatinokura. Kudya mazai nguva dzose kunogona kuderedza njodzi ye cataract uye macular degeneration, chirwere chinokonzera kurasikirwa nekuona sezvatinokura.
Inobatsira zvikuru amai nemwana panguva yekuzvitakura.
Mazai akakosha kuna amai vane pamuviri nekuti ane zvinovaka muviri zvakaita seOmega-3 fatty acids uye folate , izvo zvakakosha pakukura kwemwana ari mudumbu.
Folate, kana kuti folic acid, inonyanya kukosha pakukura zvakanaka kwehuropi hwemwana nemusana (neural tube). Kuwana folate yakakwana usati wava nepamuviri uye panguva yekuzvitakura kunogona kubatsira kudzivirira matambudziko akakomba ekuzvarwa akadai se spina bifida . Omega-3s inobatsirawo kuderedza njodzi yekuzvarwa nguva isati yakwana, preeclampsia, uye kuora mwoyo.
Zvinogona kuderedza njodzi yekurohwa nesitiroko
Ongororo dzinoverengeka dzakaratidza kuti kudya mazai kunoderedza njodzi yekurohwa nestroke uye chirwere chemwoyo. Chinhu chakakosha kurangarira ndechekuti mazai anobatsira zvikuru kana akadyiwa zvine mwero sechikamu chekudya kwakaringana.
Ngatidzidzei chaizvo nezvekudya kunovaka muviri mumazai.
Zai isimba guru rekudya riri mupakeji diki. Mapuroteni ari mumazai anogona kubatsira kuderedza nzara uye kuita kuti unzwe wakaguta kwenguva yakareba. Kutaura zvazviri, mazai ndiwo mapuroteni akazara . Izvi zvinoreva kuti ane maamino acid mapfumbamwe akakosha, ayo miviri yedu isingakwanise kugadzira yoga.
| Hutano hwezai guru (anenge magiramu makumi mashanu) | |
|---|---|
| Chikamu chezvinovaka muviri | saizi ( inenge .) |
| Macalorie | 70 |
| Mapuroteni | magiramu matanhatu |
| Mafuta ese (Mafuta) | magiramu mana |
| Cholesterol | 207 milligrams |
| Makabhohaidhiretsi | magiramu 0 |
| Sodium | 65 mamirigiramu |
Pamusoro pezvo, mazai ane zvinovaka muviri zvakakosha pakushanda kwehuropi, zvakaita sevhitamini A, vhitamini D, vhitamini B12, riboflavin, folate, iron, selenium, zinc, uye choline .
Kudya kwakachena kwezai
Kana uchida kuderedza macalorie, mafuta, uye cholesterol uye kuwana mapuroteni chete kubva mumazai, machena ezai isarudzo yakanaka. Mafuta necholesterol zviri muzai zvese zviri mu yolk.
Muchena wezai guru chete:
- 4 magiramu eprotein
- 55 milligrams ye sodium
- 6.6 maikirogiramu e selenium
- Ine 53.8 milligrams ye potassium.
Funga nezvezvinhu izvi paunenge uchibika mazai
Kubika mazai ndiyo nzira iri nyore yekugadzirira. Pamusoro pezvo, anogona kugadzirwa nenzira dzakasiyana-siyana, dzakadai semaomelette, mazai akabikwa, uye mazai akakuyiwa.
Asi yeukai, kukosha kwekudya kwemazai kunogona kusiyana zvichienderana nekuti anobikwa sei. Semuenzaniso, kufashaidza kana kuibikira mazai kunochengetedza zvinovaka muviri pane kugocha zvakanyanya. Nzira yakanakisisa yekuwana zvinovaka muviri zvakakwana kubva muzai ndeyekubikira pamoto mudiki, uchishandisa mafuta mashoma ane hutano (semuenzaniso mafuta ekokonati).
Zvakakosha: Gara uchigeza maoko ako nesipo nemvura pese paunobata mazai asina kubikwa, kunyanya pakupatsanura yolk nechena, sezvo paine njodzi yehutachiona hwemabhakitiriya hwakadai seSalmonella .
Mharidzo Yekuenda Nayo Kumba
- Mazai chikafu chinovaka muviri zvikuru, chine mapuroteni akawanda, mavitamini, uye zvicherwa.
- Kazhinji hazvinetsi kuti munhu ane hutano adye zai rimwe chete pazuva.
- Kana uine zvirwere zvakaita sechirwere chemwoyo, cholesterol yakakwira, kana chirwere cheshuga, taura nachiremba wako nezvekudzikisa huwandu hwemazai aunodya pasvondo.
- Mazai ega ane cholesterol nemafuta, pamwe nemavhitamini anokosha. Mazai machena ane mapuroteni akawanda.
- Pakubika mazai, zvine hutano kuabika nemafuta mashoma pane kuagocha zvakanyanya.
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