Nā Pono Nānā hua moa i paila ʻia: Calories, Protein a me nā mea hou aʻe

Anter

• ʻOiaʻiʻo Nutr
• Kahi Puna Maikaʻi o Protein Kūlana kiʻekiʻe
• Kiʻekiʻena Cholesterol akā mai hoʻonui i ka pilikia o ka maʻi puʻuwai
• Paipai i ke olakino a me ke olakino maka
• Kolina
• ʻO Lutein lāua ʻo Zeaxanthin
• Hoʻopaʻa ʻia vs. Fried
• Ka Laina Lalo

ʻO nā hua manu kahi protein a me ka mana kōhua.

Hiki iā lākou ke hoʻohui i nā kīʻaha he nui a hoʻomākaukau ʻia i nā ʻano he nui.

ʻO kahi ala e leʻaleʻa ai i nā hua manu ʻo ia ka paila ʻana iā lākou. Hana nā hua moa paʻakikī i nā topena salakeke maikaʻi a hiki ke ʻai wale ʻia me ka pīpī o ka paʻakai a me ka pepa.

Eia nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā hua moa paʻakikī.

ʻOiaʻiʻo Nutr

Hoʻouka ʻia nā hua moa i paila ʻia me nā huaora, protein a me nā momona momona. Hāʻawi kahi hua manu nui i kuke ʻia (50 gram) i (1):

• Kalepona: 77
• Kāpena: 0.6 gram
• Huina momona: 5.3 gram
• ʻO ka momona momona: 1.6 gram
• ʻO ka momona momona 2.0 gram
• Cholesterol: 212 mg
• Kumuʻiʻo: 6.3 gram
• Wikamina A: 6% o ka Recommended dietary allowance (RDA)
• Wikamina B2 (riboflavin): 15% o ka RDA
• ʻO Vitamin B12 (cobalamin): 9% o ka RDA
• ʻO ka Vitamin B5 (pantothenic acid): 7% o ka RDA
• Phosphorous: 86 mg, a i ʻole 9% o ka RDA
• Selenium: 15.4 mcg, a i ʻole 22% o ka RDA

No nā huaʻai momona a pau e hāʻawi, he meaʻai haʻahaʻa haʻahaʻa haʻahaʻa lākou. Hāʻawi wale nā ​​hua moa i hoʻolapalapa ʻia he 77 wale nō, 5 mau momona o ka momona a me kahi nui o nā kalakeke.

ʻO lākou kekahi kumu waiwai maikaʻi loa o ka protein protein, ma kahi o 6 gram i kēlā me kēia hua manu.

Eia kekahi, hoʻopaʻa nā hua i kahi pae piha o nā amino acid, ʻo ia hoʻi he kumu protein piha lākou.

Hāʻawi pū kekahi mau hua manu kuke i nā ʻano mea nui like ʻole, e like me ka wikamina D, zinc, calcium a me nā huaola B āpau. ʻO lākou kahi kumu maikaʻi maikaʻi o ka riboflavin (wikamina B2) a me ka huaʻai B12.

Noho wale nā ​​huaora he nui i ka hua moa, akā ʻo ka hua keʻokeʻo i loaʻa ka protein ().

Haʻahaʻa nā hua moa paila i nā kālani a waiwai i nā wikamina nui, nā minelala, a me nā mea momona. ʻOiai hāʻawi ka yolk i nā mea momona, momona a me nā protein, ʻo ka keʻokeʻo he ʻaneʻane protein wale nō.

Kahi Puna Maikaʻi o Protein Kūlana kiʻekiʻe

He mea nui ka protein no nā mea he nui o kou olakino, e like me ke kūkulu ʻana i nā mākala a me nā iwi a me ka hana ʻana i nā homone a me nā enzyme ().

Hāʻawi nā hua i nā 6 gram o ka protein kiʻekiʻe. ʻO ka ʻoiaʻiʻo, ʻo nā hua manu kekahi o nā kumu waiwai maikaʻi loa o ka protein i hiki iā ʻoe ke ʻai (1).

Loaʻa kēia i kā lākou hoʻopihapiha protein - piha nā hua i loko o nā eiwa amino acid (,).

ʻO kahi kuhi hewa maʻamau ka loaʻa wale o ka protein i ka hua keʻokeʻo.

Eia naʻe, ʻaneʻane kokoke i ka hapalua o nā hua protein o ka hua manu mai ka yolk (5,).

No laila, ʻoi aku ka maikaʻi o ka leʻaleʻa i ka hua manu holoʻokoʻa - yolk a me nā mea āpau - e pōmaikaʻi ai i ka protein a me nā hua manu i hāʻawi ʻia.

ʻO nā hua manu kahi kumu maikaʻi o ka protein. Loaʻa iā lākou ʻeiwa mau amino acid pono āpau, a aia i loko o ka keʻokeʻo a me ka yolk kēia nutrient koʻikoʻi.

Kiʻekiʻena Cholesterol akā mai hoʻonui i ka pilikia o ka maʻi puʻuwai

I loko o nā makahiki, ua loaʻa i nā hua manu kahi inoa maikaʻi ʻole ma muli o kā lākou kiʻekiʻe o ke kolesterol.

He ʻoiaʻiʻo ua ʻūlū ʻia nā hua manu me ka kolesterol. Hāʻawi kahi hua manu nui i kuke ʻia i 212 mg o ka kolesterol, a ʻo 71% ia o ka RDA (1).

Eia nō naʻe, hōʻike nā noiʻi hou i ka hopena o ka hopena o kaʻai kolesterol i ka hopena o ka toto kolesterol (,).

No ka hapanui o ka poʻe, ʻaʻohe pili o ka dietary cholesterol me ka pilikia o ka maʻi puʻuwai a hoʻonui ʻole i ka nui o ke kōkō a i ʻole "maikaʻi" nā pae LDL kolesterol (,).

ʻO ka ʻoiaʻiʻo, hoʻomaikaʻi paha ka ʻai ʻana i ka hua manu i ka HDL kolesterol "maikaʻi" (,,).

Hoʻohui ʻia, ʻelua mau noiʻi ma luna o 100,000 mau mākua olakino i ʻike ʻia ʻaʻole pili ka ʻai ʻana i hoʻokahi hua manu i kēlā lā i kēia lā me ka nui o ka pilikia o ka maʻi puʻuwai ().

Eia nō naʻe, pono e akahele ka poʻe me ka maʻi kō i ka wā e ʻai ana i nā hua, no ka mea, ke hōʻike nei kekahi mau noiʻi, ʻo ka ʻai ʻana i nā hua he 7 i kēlā me kēia pule e hoʻonui ai i ka pilikia o ka maʻi puʻuwai ().

ʻO ka mea hope loa, pono hou ʻia kahi noiʻi hou ma ka loulou ma waena o ka ʻai ʻana o ka hua manu a me ka maʻi maʻi puʻuwai i ka poʻe me ka maʻi kō.

ʻOiai kiʻekiʻe nā hua moa i kuke ʻia i kolesterol, hōʻike ʻia i nā noiʻi ʻaʻole hiki i ka kolesterol kolona ke hopena maikaʻi ʻole i ke koko kolokolo i ka hapanui o ka poʻe. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia nā hua e hoʻomaikaʻi i nā kūlana kolamu ma o ka hoʻonui ʻana i ka HDL kolesterol "maikaʻi".

Paipai i ke olakino a me ke olakino maka

Hāʻawi nā hua i nā mea pono nui a me nā antioxidant e kākoʻo i ke olakino a me ka olakino maka.

Kolina

ʻO Choline kahi mea pono nui no nā hana koʻikoʻi i kou kino.

Hana i kou kino i kekahi choline ma kāna iho, akā ʻaʻole ma ka nui. No laila, pono ʻoe e choline i kāu papaʻai i mea e hōʻalo ai i ka hemahema (14).

Eia naʻe, ʻaʻole lawa ka hapanui o nā ʻAmelika (,).

He mea nui ʻo Choline no ka mālama ʻana i kahi ʻōnaehana olakino olakino, no ka mea kōkua ia i ka acetylcholine, kahi neurotransmitter e pili ana i ka hoʻomanaʻo a me ke aʻo ʻana ().

He mea nui ʻo Choline i kou ola. Hāpai ia i ka ulu ʻana o ka lolo a me ka hoʻomanaʻo ʻana i ka hoʻomanaʻo, a me ka hana noʻonoʻo i nā mākua (,).

He mea nui nō hoʻi ia no nā wahine hāpai, no ka mea hiki i nā pae choline kūpono ke hoʻemi i ka makaʻu o nā kīnā neural tube i ka pēpē ().

Loaʻa ʻo Choline i ka yolk - hoʻokahi, nui, hua moa paʻakikī i loaʻa he 147 mg o choline, ʻo ia ka 27% o ka waiwai o kēlā me kēia lā. ʻO ka ʻoiaʻiʻo, ʻo nā hua ka kumu nui o ka choline i ka papaʻai ʻAmelika (14,).

ʻO Lutein lāua ʻo Zeaxanthin

ʻO Lutein a me zeaxanthin kekahi mau antioxidant ʻelua i kaulana loa no kā lākou kuleana i ke olakino maka.

Kūʻē lākou i nā radical manuahi, nā oxygen i hoʻokomo ʻia i hiki ke hōʻiliʻili i kāu mau maka (,).

Ua hōʻike ʻia ʻo Lutein a me zeaxanthin e lohi i ka hoʻokumu ʻana o nā cataract a pale aku i ka hoʻoliʻiliʻi macular e pili ana i ka makahiki (AMD) (,).

Pale paha lākou i kou mau maka mai ka pōuliuli uila (,).

ʻO nā yolks hua manu kahi kumu maikaʻi loa o kēia mau carotenoids ʻelua.

Eia kekahi, ma muli o ka momona momona o ka yolk, ʻike ʻia kou kino e komo maikaʻi i ka lutein a me zeaxanthin (,).

ʻO nā hua moa kahi kumu maikaʻi loa o ka choline, kahi mea nui no ke olakino a me ka ulu ʻana o ka lolo. He waiwai lākou i ka lutein a me ka zeaxanthin, nā antioxidants e hāpai i ka olakino maka.

Hoʻopaʻa ʻia vs. Fried

Hana ʻia nā hua moa i paila ʻia i ka waiho ʻana i nā hua hua ʻole i loko o ka ipu hao i piha i ka wai anuanu, a laila e paila ana a hiki i ka paʻa ʻana o ka yolk. Hoʻomoʻa lākou me ka ʻole o ka bata a me ka aila.

Ma ka ʻaoʻao ʻē aʻe, koi nā hua moa i kālua ʻia i ka waiūpala a i ʻole ka aila, nā mea e hoʻonui ai i nā calorie a me nā momona.

ʻO kahi laʻana, he 77 nā nui a me 5.3 mau momona o ka huaʻai i hoʻolapalapa nui ʻia, ke hoʻohālikelike ʻia i nā 90 a me 7 mau momona o ka momona i hoʻokahi hua moa palai (1, 28).

ʻO nā mea ʻē aʻe ma mua o ka momona a me ka momona o ka momona, nā hua manu i hoʻomoʻa ʻia a palai ʻia i like loa me nā huaʻai a me nā mineral. ʻAʻole lākou i ʻokoʻa i kā lākou nui o ka protein a me nā meaola.

ʻOiai e hoʻomākaukau ʻia nā hua moa i hoʻolapalapa ʻia me ka ʻole o nā mea hou aʻe, pono i nā hua moa i hoʻomoʻi ʻia i ka waiū a i ʻole ka aila - kahi e hoʻonui ai iā lākou i nā calorie. Eia nō naʻe, ʻokoʻa loa nā hua moa i kālua ʻia a kupa ʻia mai kahi kuina micronutrient.

Ka Laina Lalo

ʻO nā hua moa i paila ʻia he calorie haʻahaʻa, nā meaʻai momona.

ʻO lākou kahi kumu waiwai maikaʻi loa o ka protein kiʻekiʻe a waiwai i nā wikamina B, zinc, calcium a me nā meaola nui ʻē aʻe a me nā antioxidants e like me choline, lutein a me zeaxanthin.

ʻOiai kiʻekiʻe i ka kolesterol, ʻaʻole ʻike ʻia nā hua e hoʻonui i ka maʻi maʻi puʻuwai i ka hapanui o ka poʻe.

Hoʻomākaukau ʻia nā hua moa paʻakikī me ka ʻole o ka aila a i ʻole ka waiūpaka, no laila, ʻoi aku ka haʻahaʻa o nā calorie a me nā momona ma mua o nā hua moa.

ʻO lākou paha kekahi o ka maʻalahi a me ka momona o nā mea hoʻohui i kāu papaʻai.