Mazai mangani aunogona kudya?

Mazai ehuku chinhu chakakosha pane kudya kunovaka muviri, sosi yeamino acids, mavitamini uye zvicherwa. Zvisinei, izvo zvine cholesterol, chinhu chinogona kuva nengozi kune yemoyo system. Kuwedzeredza ropa cholesterol inosanganiswa nenjodzi dzehutano.

Mangani mazai aunogona kudya pazuva pasina kukuvadza kune hutano?. Kune hutano here kudya varungu chete kwete ma yolks? Chii chichaitika kumuviri kana iwe ukadya mazai mazhinji - njodzi pamwe nezvinogona kuitika.

Zvakanaka here kudya mazai mazuva ese?

Mazai ndeimwe yemapuroteni anodhura kwazvo kune vatambi. Vamwe vatambi vanokwanisa kudya anosvika kana masere kana mazai ehuku pazuva. Vachiita izvo vanowana 8 magiramu eprotini uye anosvika 120-4 magiramu echolesterol. Ziva kuti iyo RDA yechinhu ichi inongova 5 mg chete.

Muchokwadi, njodzi yekudyiwa kwemazai mazuva ese iri chaizvo mune yakakwira cholesterol. Kusvika ku400-500 mg nechidimbu. Kunyangwe izvi, masayendisiti anotenda kuti hukama huripo pakati pezviri mukati mecholesterol mukudya uye nemwero waro muropa hauna kujeka.

Maererano nezvidzidzo, kune vanhu vane hutano, kunwa mazai ehuku kunyangwe muhuwandu hwakaringana (ingangoita 3-4 pazuva kana makumi maviri pavhiki) haikanganise huwandu hweropa cholesterol yakazara, kana huwandu hwe "hwakaipa" cholesterol kunyanya.

Kudya kwezai kwekuderedza uremu

Kunyangwe iri zita, chikafu chezai chinokutendera kuti udye kwete chete mazai. Iwe unogona zvakare kutora mashoma mashoma emiriwo, pamwe nezvibereko zvine yakaderera glycemic index. Muchokwadi, iyo yekudya yakaderera-carb uye inoshandiswa senhanho yekugadzirira yekupinda ketosis.

Zvinotendwa kuti nekudya kwezai iwe unogona kurasikirwa nemazana mana emakirogiramu mukati memazuva ekutanga matatu nemashanu - uye pasina kusangana nekunzwa kwakanyanya kwenzara. Sezvo iko kushandiswa kwemazai akapfuma mumapuroteni kunopa iko kwenguva refu kunzwa kwekuzara. Pakati pezvakakosha zvinopesana pane kubata uye chirwere chechiropa.

Mazai - kukuvadza uye njodzi

Kunyangwe paine chokwadi chekuti cholesterol kubva muchikafu inongoshandurwa zvishoma kuita cholesterol muropa, kazhinji hazvikurudzirwe kudya anopfuura 3-4 mazai pazuva. Kana ikadyiwa muhuwandu uhwu, angangoita mumwe muvatatu vanozoona yakakwira ropa cholesterol cholesterol.

Ziva kuti isu tiri kutaura chete nezvekuwedzera kushoma kwecholestero - pamwe, zvese "zvakaipa" uye "zvakanaka". Kune rimwe divi, hapana zvidzidzo pamusoro penjodzi dzakananga dzekushandisa zvakanyanya mazai - sekunge pasina huwandu hwakanyanya "hwakachengeteka".

Yakawanda sei yaungadya pane isina chinhu mudumbu?

Nhema dzinozivikanwa zvikuru dzekudya pamusoro pemazai ndeyekuti ane hutano kunwa mbishi kana kuti anofanirwa kudyiwa asina chinhu mudumbu. Muchokwadi, hapana humbowo hwekuti iwo anonyanya kubatsira kana mbishi - zvisinei, njodzi dzehutano dzinogona kumuka kubva mukukwana kupisa kurapwa.

Uye zvakare, mazai anogona kukonzeresa kurwara kweumwe neumwe wekudya - kunyanya kana ikadyiwa muhuwandu hwakawanda padumbu risina chinhu.

Mazai ane hupenyu hwesherufu here?

Kurudziro yemugadziri weyakajairika ndeyekudya mazai mukati memazuva manomwe. Nekuda kwekuchengetedza tembiricha yemukamuri, mazai anogara akatsva kwemavhiki akati wandei kana firiji. Mushure menguva iyi, mazai anogona kushanduka kuora - kunyanya kana paine gobvu rakatetepa.

Ndeapi mazai anofanira vatambi kudya?

Kuwana mhasuru kuburikidza nekudzidziswa kwesimba kunoreva kuwedzera mapuroteni kudya - asi chete pamusoro peshure kwekuwedzera kwese kwecaloric kudya. Mune mamwe mazwi, huwandu hwakazara hwechikafu mukudya hwakakosha kupfuura kungoita protein yekudya pamazai nenyama.

Uye zvakare, kana uchidya akawanda mazai (anopfuura 3-4 pazuva), zvinokurudzirwa kudzora mashandiro emazai - semuenzaniso, kubika omelet kubva kumapuroteni akati wandei uye imwe chete yolk. Izvi zvinodzora zvakanyanya kudyiwa kwecholesterol, nekuti panenge pasina cholesterol muprotein.

Nekudaro, cholesterol yakawandisa inonyanya kukuvadza kana uchishandisa vanabolic zvinodhaka - kukanganisa chiropa. Asi, sekune zvimwe zviitiko, hapana humbowo hwakajeka hwekuti kudya huwandu hukuru hwemazai zvinokuvadza hutano.

Kurudziro yaano Nutritionist pane mangani mazai aungadya pazuva kana pavhiki - kwete anopfuura 3-4 mazai akazara pazuva kana makumi maviri pasvondo. Zvinogona kukuvadza zviri mune yakakwira yezvinyorwa zvecholesterol mune iyo yolk - yakawandisa huwandu hweichi chinhu inogona kuwedzera mwero wecholesterol muropa.