He aha ke ala olakino e kuke a ʻai i nā hua?

Anter

• He loiloi i nā ʻano kuke ʻokoʻa
• Hoʻomoʻa ʻia
• Poached
• ʻAi ʻia
• Hoʻomoʻa
• ʻAmbpala
• Omelet
• ʻO Microwaved
• Hoʻomaʻa ka kuke ʻana i kekahi meaʻai i ka meaʻai
• Hiki i ke kuke wela wela ke hōʻino i nā meaola ʻē aʻe
• ʻO ka kuke wela wela wela loa i ka kolesterol i nā hua
• 5 mau ʻōlelo aʻoaʻo no ke kuke ʻana i nā hua moa olakino loa
• 1. Koho i kahi hana kuke kalepona haʻahaʻa
• 2. Hoʻohui iā lākou me nā mea kanu
• 3. E hoʻomoʻa iā lākou i ka ʻaila kūpaʻa i nā mahana wela
• 4. Koho i nā hua hua momona loa hiki ke loaʻa
• 5. Mai hoʻomake nui iā lākou
• Ke laina lalo
• Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā

ʻO nā hua manu he meaʻai maʻalahi akā maikaʻi ʻole ka momona.

Loaʻa iā lākou he mau kalori, akā hoʻopili ʻia me:

• nā polokina
• nā wikamina
• nā minelala
• momona momona
• nā kumuwaiwai kumuwaiwai like ʻole

ʻO kēlā, ʻo ke ala āu e hoʻomākaukau ai i kāu mau hua manu hiki ke hoʻopili i kā lākou profile nutrient.

ʻImi kēia ʻatikala i nā ala olakino loa e kuke a ʻai i nā hua.

He loiloi i nā ʻano kuke ʻokoʻa

He ʻono a hua nui loa nā hua manu.

Hiki iā lākou ke kuke i nā ʻano like ʻole a maʻalahi hoʻi e hoʻohui me nā meaʻai olakino ʻē aʻe, e like me nā mea kanu.

Hoʻopau pū ke kuke ʻana iā lākou i nā bacteria weliweli a pau, e palekana ai lākou e ʻai.

Eia ka haki o nā hana kuke i makemake nui ʻia.

Hoʻomoʻa ʻia

Hoʻomoʻa ʻia nā hua moa paʻakikī i loko o kā lākou pūpū i loko o ka ipu o ka wai paila no 6-10 mau minuke, ke kaukaʻi ʻia i ka maikaʻi o ka kuke āu e makemake ai i ka yolk.

ʻO ka lōʻihi o kou kuke ʻana iā lākou, ʻo ka ʻoi aku o ka paʻa o ka yolk.

Poached

Hoʻomoʻa ʻia nā hua moa i loko o ka wai anuanu iki.

Kūleʻa lākou i loko o kahi ipu o ka wai e hoʻopili ana ma waena o 160-180 ° F (71-82 ° C) a kuke no 2.5-3 mau minuke.

ʻAi ʻia

Hoʻopili ʻia nā hua maloʻo i loko o ka ipu wela i piha i ka momona momona o ka kuke ʻai.

Hiki iā ʻoe ke kuke iā lākou i ka ʻaoʻao ʻoluʻolu, ʻo ia hoʻi ka palai ʻia o ka hua ma kekahi ʻaoʻao, a i ʻole "over easy," ʻo ia hoʻi ka palai ʻia o ka hua ma nā ʻaoʻao ʻelua.

Hoʻomoʻa

Hoʻomoʻa ʻia nā hua moa i loko o ka umu wela i loko o kahi pā pālahalaha a kau ka hua.

ʻAmbpala

Hoʻopiʻi ʻia nā hua i kāwele ʻia i loko o kahi pola, ninini ʻia i loko o ka ipu hao wela, a hoʻowali ʻia ma luna o ka wela a hiki i ko lākou kau ʻana.

Omelet

No ka hana ʻana i ka omelet, kuʻi ʻia nā hua manu, ninini ʻia i loko o ka ipu hao wela, a kuke me ka lohi ma luna o ka wela liʻiliʻi a paʻa lākou.

ʻAʻole like me nā hua manu i kāwili ʻia, ʻaʻole hoʻoneʻe ʻia kahi omelet i ka manawa i loko o ka pā.

ʻO Microwaved

Hiki ke hoʻohana ʻia nā Microwaves e kuke i nā hua manu i nā ʻano like ʻole. ʻOi aku ka liʻiliʻi o ka manawa no ke kuke ʻana i nā hua i loko o ka hawewe uila ma mua o ka hana ʻana ma ke kapuahi.

Eia nō naʻe, ʻaʻole ia he manaʻo maikaʻi i nā hua manu uila i loko o kā lākou pūpū. ʻO kēia no ka hiki i ke kaomi ke kūkulu koke i loko o lākou, a pahū paha lākou (,).

Hiki ke kuke i nā hua manu ma nā ʻano like ʻole, e like me ka paila ʻana, ka moa ʻana, ka palai ʻana, ka hoʻomoʻa ʻana, a me ka ʻūlū ʻana.

Hoʻomaʻa ka kuke ʻana i kekahi meaʻai i ka meaʻai

ʻOi aku ka palekana o ka ʻai ʻana i nā hua moa, a maʻalahi hoʻi e hoʻowali i kekahi o kā lākou meaʻai.

ʻO kekahi laʻana o kēia ka protein i loko o nā hua.

Ua hōʻike ʻia nā haʻawina i lilo i mea digestible ke hoʻomehana ʻia ().

I ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi e hiki i ke kino o ke kanaka ke hoʻohana i ka 91% o ka protein i loko o nā hua moa, i hoʻohālikelike ʻia me 51% wale nō i nā hua maka ().

Manaʻo ʻia kēia hoʻololi i ka digestibility no ka mea ʻo ka wela ka mea e hoʻololi ai i nā hanana i nā protein hua manu.

I nā hua maka, hoʻokaʻawale ʻia nā pūmua protein nui mai kekahi i kekahi a wili ʻia i nā hanana paʻakikī, wili ʻia.

Ke kuke ʻia nā protein, haki ka wela i nā paʻa nāwaliwali e paʻa ana i ke ʻano.

Hoʻokumu nā protein i nā paʻa hou me nā protein ʻē aʻe a puni lākou. ʻOi aku ka maʻalahi o kēia mau mea paʻa i ka hua moa i hoʻomoʻa ʻia e kou kino.

Hiki iā ʻoe ke ʻike i kēia mau loli i ke ʻano keʻokeʻo o ka hua manu a me ka yolk mai kahi gel mānoanoa i ka rubbery a paʻa.

Hiki i ka protein i loko o nā hua maka ke keakea i ka loaʻa ʻana o ka biotin micronutrient.

ʻO nā hua manu kahi kumu maikaʻi o ka biotin, kahi waiwai nui i hoʻohana ʻia i ka momona a me ka kō kō. ʻIke ʻia ia he wikamina B7, a i ʻole wikamina H.

I nā hua maka, ʻo kahi protein i loko o nā hua keʻokeʻo i kapa ʻia ʻo avidin paʻa i ka biotin, hiki ʻole i kou kino ke hoʻohana.

Eia nō naʻe, ke kuke ʻia nā hua manu, hoʻolilo ka wela i nā hoʻololi i ke avidin, e hoʻoliʻiliʻi pono ai i ka hoʻopaʻa ʻana i ka biotin. Māmā kēia i ke komo ʻana o ka biotin ().

Ke laina lalo: ʻO ka kuke ʻana i nā hua e hoʻomoʻa ai i ka protein i loko o lākou. Kōkua pū ia i ka loaʻa ʻana o ka lāʻau biotin no kāu kino e hoʻohana ai.

Hiki i ke kuke wela wela ke hōʻino i nā meaola ʻē aʻe

ʻOiai ʻo ka hoʻomoʻa ʻana i nā hua e hoʻomāhuahua ai i kekahi mau meaola, hiki ke hōʻino iā haʻi.

ʻAʻole kēia he mea maʻamau. ʻO ka kuke ʻana i ka hapanui o nā meaʻai ka hopena o ka hōʻemi ʻana i kekahi mau meaola, keu hoʻi inā kuke ʻia lākou i nā mahana wela no kekahi manawa lōʻihi.

Ua nānā nā noiʻi i kēia hanana i nā hua manu.

Ua ʻike ʻia kahi noiʻi ʻana i ka hoʻomoʻa ʻana i nā hua moa i hōʻemi i kā lākou huaʻai A ma kahi o 17-20% ().

Hiki i ke kuke ʻana ke hōʻemi nui i ka helu o nā antioxidant i nā hua (,,).

Ua ʻike ʻia kahi noiʻi hoʻokahi i ke ʻano o ka kuke ʻana, me ka microwaving, ka paila ʻana, a me ka hoʻomoʻa ʻana i nā hua, hoʻemi i ka helu o kekahi mau antioxidant e 6-18% ().

Ma ke ʻano holoʻokoʻa, ua hōʻike ʻia nā manawa kuke ʻoi aku ka pōkole (ʻoiai ma nā mahana wela) e hoʻomau i nā mea momona.

Ua hōʻike ʻia ka noiʻi inā kālua ʻia nā hua moa no 40 mau minuke, nalowale paha lākou a i ka 61% o kā lākou mau huaʻaina D, i hoʻohālikelike ʻia a hiki i ka 18% ke palai ʻia a moa ʻia no kahi wā pōkole ().

Eia nō naʻe, ʻoiai ʻo ka hoʻomoʻa ʻana i nā hua e hoʻemi i kēia mau meaola, waiwai nui nā hua manu i nā huaora a me nā antioxidants ().

Hiki i nā hua kuke ke hōʻemi i kā lākou huaʻai a me ka maʻi antioxidant. Eia nō naʻe, kiʻekiʻe loa lākou i nā meaʻai.

ʻO ka kuke wela wela wela loa i ka kolesterol i nā hua

ʻOi aku ka nui o nā yolks i ka kolesterol.

I ka ʻoiaʻiʻo, loaʻa i kekahi hua manu nui ma kahi o 212 mg o ka kolesterol, ʻo ia ka 71% o ka loaʻa mua o 300 mg i kēlā me kēia lā (12).

ʻAʻohe manawa i ʻōlelo ʻia no ka palena kiʻekiʻe o ka loaʻa ʻana o ka cholesterol i kēlā me kēia lā i United States.

Eia naʻe, ke kuke ʻia nā hua manu i nā mahana wela, hiki i ka cholesterol i loko o lākou ke oxidized a hana i nā pūhui i kapa ʻia ʻo oxysterols (,).

He hopohopo kēia no kekahi poʻe, ʻoiai ʻo ka oxidized kolesterol a me nā oxysterols i loko o ke koko e pili ana i ka hoʻonui ʻia o nā maʻi puʻuwai (,).

Manaʻo ʻia nā mea ʻai i loko o ka oxidized kolesterol a me nā oxysterols i nā pae koko o kēia mau hui ().

ʻO nā kumuwaiwai papaʻai nui o ka ʻoxidized kolokolo he mau meaʻai palai no nā mea kūʻai aku, e like me ka moa palai, ka iʻa, a me nā french fries ().

He mea kūpono nō hoʻi ia e hoʻomaopopo i ka ʻoi loa o ka oxygen i hoʻoheheʻe ʻia i loko o ke kino e manaʻo ʻia he ʻoi aku ka maikaʻi ma mua o ka oxygen oxidized āu e ʻai ai ().

ʻO ka mea nui loa, ʻaʻole i hōʻike nā noiʻi i kahi loulou ma waena o ka ʻai ʻana i nā hua manu a me ka hoʻonui ʻana o ka maʻi puʻuwai i ka poʻe olakino (,,,,).

Hiki i ka kuke wela wela ke hoʻowali i ka cholesterol i nā hua. Eia nō naʻe, ʻaʻole i hoʻopili ʻia ka ʻai ʻana i nā hua manu me ka hoʻonui ʻana i ka maʻi puʻuwai i nā kānaka olakino.

5 mau ʻōlelo aʻoaʻo no ke kuke ʻana i nā hua moa olakino loa

ʻOi aku ka momona o nā hua, akā hiki iā ʻoe ke hōʻola i kāu mau hua manu.

Eia nā ʻōlelo ʻelima e kuke ai i nā hua olakino keu.

1. Koho i kahi hana kuke kalepona haʻahaʻa

Inā ʻoe e hoʻāʻo nei e hōʻoki i nā calorie, koho i nā hua moa i kōle ʻia ʻia paha.

ʻAʻole hoʻohui kēia mau ʻano kuke kuke i nā calorie momona keu, no laila e emi ka ʻai ma mua o nā calorie ma mua o nā hua ʻai palai a ʻala paha a i ʻole ka omelet.

2. Hoʻohui iā lākou me nā mea kanu

Hele maikaʻi nā hua manu me nā mea kanu.

ʻO kēia ka mea ʻo ka ʻai ʻana i nā hua he manawa kūpono loa ia e hoʻonui ai i kāu ʻai ʻana i ka mea kanu a hoʻonui i ka fiber a me nā huaora i kāu ʻai.

ʻO kekahi mau manaʻo maʻalahi e hoʻopili ana i ka hoʻohui ʻana i nā mea kanu i koho ʻia i loko o ka omelet a i ʻole nā ​​hua huaʻai, e like me kēia meaʻai.

A i ʻole kuke wale i nā hua i kēlā me kēia ala āu e makemake ai a loaʻa nā lau i ka ʻaoʻao.

3. E hoʻomoʻa iā lākou i ka ʻaila kūpaʻa i nā mahana wela

ʻO nā aila maikaʻi loa no ka kuke ʻana i ka wela nui, e like me ka pā palai ʻana, ʻo ia nā mea i kū paʻa i nā mahana wela a ʻaʻole hoʻi e oxidize maʻalahi e hana i nā radical free ʻino.

ʻO nā laʻana o nā koho maikaʻi e pili ana i ka aila avocado a me ka aila sunflower. Inā hoʻohana i ka aila ʻoliva keu a wahine a i ʻole ka aila niu, ʻoi aku ka maikaʻi e kuke i nā mahana ma lalo o 410 ° F (210 ° C) a me 350 ° F (177 ° C).

4. Koho i nā hua hua momona loa hiki ke loaʻa

ʻO nā kumu he nui, e like me ke ʻano mahiʻai a me ka papaʻai a ka moa, hiki ke hoʻohuli i ka maikaʻi o ka huaʻai o nā hua ().

Ma ka laulā, manaʻo ʻia nā hua a hānai a me nā hua manu i ʻoi aku ka maikaʻi o ka meaʻai ma mua o nā hua i hoʻopaʻa ʻia a hana ʻia ma ka hālāwai.

Hele i loko o kēia ʻatikala nā kikoʻī e pili ana i nā ʻokoʻaʻai ma waena o nā hua i hua ʻia e nā ʻano like ʻole.

5. Mai hoʻomake nui iā lākou

ʻO ka lōʻihi a me ka wela o kāu kuke ʻana i kāu mau hua, ʻoi aku ka nui o nā huaora i lilo iā ʻoe.

Ke hoʻonui nei i ka wela no ka mea ʻoi aku ka lōʻihi e hoʻonui ai paha i ka nui o nā kolokoki oxidized i loko o lākou, a he ʻoiaʻiʻo maoli nō ia o ka pā palai ʻana.

I mea e maikaʻi ai kāu mau hua manu, koho i kahi hana kuke haʻahaʻa-calorie, hui pū me nā mea kanu, kāwili iā lākou i ka ʻaila kūpaʻa wela, a mai hoʻomoʻa loa iā lākou.

Ke laina lalo

Ma ke ʻano holoʻokoʻa, ʻoi aku ka pōkole a me ka hoʻohaʻahaʻa wela wela e hoʻoliʻiliʻi ai i ka oxygen oxidation a kōkua i ka mālama ʻana i ka hapa nui o nā hua o ka hua manu.

No kēia kumu, ʻo nā hua moa a moa ʻia (a paʻakikī a palupalu paha) nā hua ʻoi loa ke olakino e ʻai. ʻAʻole hoʻohui kēia mau ʻano kuke kuke i kekahi o nā calories pono ʻole.

ʻO nā mea āpau e ʻōlelo ʻia, ʻo ka ʻai ʻana i nā hua manu he mea nui ke olakino, ʻaʻohe mea āu e kuke ai.

No laila makemake paha ʻoe e kuke a ʻai iā lākou i ke ala āu e leʻaleʻa ai a ʻaʻole hoʻi e pīhoihoi i nā kikoʻī liʻiliʻi.

Nā mea hou aʻe e pili ana i nā hua manu:

• ʻO nā pono olakino 10 kiʻekiʻe loa o ka ʻai ʻana i nā hua manu
• ʻO nā hua manu a me Cholesterol - Ehia mau hua manu i hiki ke ʻai pono?
• No ke aha he huaʻai momona ka mea pepehi kanaka
• ʻAno maikaʻi nā hua a pau a me nā yolks hua manu iā ʻoe, a maikaʻi paha?

Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā