ʻO nā huaʻai Whites Whites: kiʻekiʻe i ka protein, haʻahaʻa i nā mea āpau ʻē aʻe
Anter
- ʻO nā pono kūpono o nā hua manu keʻokeʻo a me nā hua manu holoʻokoʻa
- Haahaa i nā Kalepona akā kiʻekiʻe i ka Protein
- Haʻahaʻa i ka momona a manuahi ʻo Cholesterol
- Nā Pilikia Hiki
- Nā Pāhoihoi
- ʻOihana ʻona ʻo Salmonella
- Hoʻoemi ʻia ka omo Biotin
- ʻO nā hua keʻokeʻo vs nā huamoa holoʻokoʻa: ʻo wai ʻoe e ʻai ai?
- Ka Laina Lalo
Hoʻouka ʻia nā hua manu me nā ʻano huaola maikaʻi like ʻole.
Eia nō naʻe, hiki i ka waiwai o ka hua manu ke hoʻololi ʻokoʻa loa, kaukaʻi ʻia inā ʻoe e ʻai i ka hua holoʻokoʻa a i ʻole nā hua manu keʻokeʻo wale nō.
E nānā kikoʻī kēia ʻatikala i ka ʻike kino o nā hua manu keʻokeʻo a ʻimi paha inā he koho olakino lākou ma mua o nā hua.
ʻO nā pono kūpono o nā hua manu keʻokeʻo a me nā hua manu holoʻokoʻa
ʻO nā hua keʻokeʻo ka wai maʻemaʻe, mānoanoa e hoʻopuni ana i ka melemele melemele o kahi hua manu.
I loko o kahi hua manu momona, hana lākou ma ke ʻano he pale pale e pale aku ai i kahi moa e ulu nei mai nā bacteria maikaʻi. Hāʻawi pū lākou i kekahi mau mea momona no kona ulu ʻana.
Hana ʻia nā keʻokeʻo hua manu ma kahi o 90% wai a me 10% protein.
No laila inā ʻoe e hemo i ka yolk a koho wale i ka hua keʻokeʻo, a laila hoʻololi nui ka waiwai o kāu hua manu.
Hōʻike ka pakuhi ma lalo i nā ʻokoʻaʻai ma waena o ka hua manu keʻokeʻo o kahi hua nui a me kahi hua holoʻokoʻa nui ():
| Keʻokeʻo hua manu | Huamoa holoʻokoʻa | |
| Kalepona | 16 | 71 |
| Pūmua | 4 gram | 6 gram |
| Momona | 0 gram | 5 gram |
| Kolesterol | 0 gram | 211 mg |
| Wikamina A | 0% o ka RDI | 8% o ka RDI |
| ʻO Vitamin B12 | 0% o ka RDI | 52% o ka RDI |
| Wikamina B2 | 6% o ka RDI | 12% o ka RDI |
| Wikamina B5 | 1% o ka RDI | 35% o ka RDI |
| Wikamina D | 0% o ka RDI | 21% o ka RDI |
| Folate | 0% o ka RDI | 29% o ka RDI |
| Selenium | 9% o ka RDI | 90% o ka RDI |
E like me kāu e ʻike ai, aia i loko o kahi hua keʻokeʻo ka nui o nā calories a me nā micronutrients, a ʻoi aku ka liʻiliʻi o ka protein a me ka momona, ma mua o kahi hua manu holoʻokoʻa.
OLELO HOOLAHA
Aia i loko o kahi keʻokeʻo hua manu ka liʻiliʻi o nā calori ma mua o ka hua manu holoʻokoʻa. ʻOi aku ka haʻahaʻa o ka protein, kolesterol, momona, nā wikamina, a me nā minelala.
Haahaa i nā Kalepona akā kiʻekiʻe i ka Protein
ʻOi aku ka nui o nā hua keʻokeʻo i ka protein akā haʻahaʻa i nā calories. I ka ʻoiaʻiʻo, ʻūlū lākou ma kahi o 67% o nā protein āpau i loaʻa i nā hua ().
ʻOi aku ka maikaʻi a piha kēia protein, ʻo ia hoʻi he ʻeiwa mau amino acid pono i loko o ka nui e pono ai kāu kino e hana i ka mea maikaʻi (2).
Ma muli o kā lākou kiʻekiʻe protein i loko, ʻai i nā hua keʻokeʻo hua manu i kekahi olakino keu pono. Hiki i ka Protein ke kōkua i ke kāohi i kou makemake, no laila ke ʻai nei i nā hua manu keʻokeʻo e hoʻomaʻemaʻe ai no ka lōʻihi (,).
He mea nui ka loaʻa ʻana o ka protein i mea nui no ka mālama ʻana a me ke kūkulu ʻana i nā mākala - keu hoʻi ke hoʻāʻo nei ʻoe e lilo i ka paona (,).
Hāʻawi ʻia i nā hua holoʻokoʻa iā ʻoe wale nō ka nui o nā protein no kekahi mau keu keu, hiki i nā hua keʻokeʻo ke koho maikaʻi loa no ka poʻe e hoʻāʻo nei e lilo i ka paona.
OLELO HOOLAHAHāʻawi ka hua manu keʻokeʻo mai kahi hua manu nui i 4 gram o ka protein a he 17 wale nō calories. Hiki i kēia ke hoʻolilo iā lākou i mea koho meaʻai maikaʻi no ka poʻe e hoʻāʻo nei e lilo i ka paona.
Haʻahaʻa i ka momona a manuahi ʻo Cholesterol
I ka wā ma mua, ua lilo nā hua manu i kahi koho controversial meaʻai ma muli o kā lākou momona momona a me ka momona o ka momona ().
Eia nō naʻe, loaʻa nā kolesterol a me nā momona āpau i nā hua manu i loko o ka hua moa. ʻO ka hua manu hua moa, ma ka ʻaoʻao ʻē aʻe, ʻaneʻane kokoke i ka protein pono a ʻaʻohe mea momona a kolikole paha.
No nā makahiki, pili kēia i ke olakino o ka ʻai ʻana i nā hua keʻokeʻo ma mua o ka ʻai ʻana i nā hua holoʻokoʻa ().
Akā ua hōʻike ʻia nā noiʻi i kēia manawa no ka hapanui o ka poʻe, ʻaʻole pilikia ka cholesterol i nā hua manu (,).
Eia nō naʻe, no kahi poʻe liʻiliʻi - kapa ʻia ʻo "hyper-responders" - ʻo ka ʻai ʻana i ka kolesterol e hoʻāla iki i nā kiʻekiʻe o ke koko ().
Loaʻa i nā Hyper-responders nā genes e predispose iā lākou i ka kiʻekiʻe kolesterol, e like me ka ʻaoʻao ApoE4. No kēia poʻe a mau kānaka paha me ka kiʻekiʻe o ke kolesterol, ʻo ke keokeo o ka hua manu ke koho maikaʻi (,,).
Hoʻohui ʻia, hāʻawi ʻia i nā keʻokeʻo hua manu i loko o ka momona o ka momona, ʻoi aku ka haʻahaʻa o ka nui o kā lākou mau calorie ma mua o nā hua.
Hiki i kēia ke hoʻolilo iā lākou i koho maikaʻi no ka poʻe e hoʻāʻo nei e kaupalena i kā lākou lawe ʻana i ka calorie a lilo i ka kaupaona.
OLELO HOOLAHAʻOi aku ka haʻahaʻa o nā huamoa hua manu i ka kolesterol a me ka momona. ʻO kēia ke koho maikaʻi na lākou no ka poʻe e pono e kaupalena i kā lākou lawe ʻana i ka cholesterol, a me nā mea e hoʻāʻo nei e lilo i ka paona.
Nā Pilikia Hiki
ʻO nā hua manu keʻokeʻo kahi koho palekana i ka meaʻai. Eia nō naʻe, halihali lākou i kekahi mau pilikia.
Nā Pāhoihoi
ʻOiai palekana nā hua keʻokeʻo no ka hapanui o ka poʻe, hiki i nā huʻi hua manu ke kū.
ʻO ka hapa nui o nā huamoa hua manu e ʻike ʻia e nā keiki, ka mea e ulu pinepine i ke ʻano a hiki i ka makahiki ʻelima ().
Hoʻokumu ʻia kahi allergy hua manu e kāu ʻōnaehana pale ʻole e hōʻike hewa nei i kekahi o nā protein i nā hua me he mea ʻino lā ().
Hiki i nā ʻōuli akahai ke hoʻopili i nā huehue, nā hives, ka pehu ʻana, ka ihu ihu, a me nā maka maka wai. Hiki i nā kānaka ke ʻike i ka pilikia digestive, nausea, a me ka luaʻi.
ʻOiai he kakaikahi ia, hiki i nā hua manu ke hana i kahi hopena maʻi ʻino i ʻike ʻia ʻo ka haʻalulu anaphylactic.
ʻO kēia ke kumu o kekahi mau hōʻailona, e like me ke kulu ʻana o ke koko a me ka pehu nui ma kou ʻāʻī a me kou alo - kahi e make ai inā hoʻohui ʻia ().
ʻOihana ʻona ʻo Salmonella
Hiki i kekahi mau hua keʻokeʻo maka ke makaʻu i ka lāʻau make mai ka bacteria Salmonella.
Salmonella hiki ke loaʻa i loko o ka hua manu a i ʻole ka egghell, ʻoiai ʻo ka mahi ʻana i kēia wā a me nā hana hoʻomaʻemaʻe hiki ke hōʻemi i kēia makaʻu.
Eia kekahi, ʻo ke kuke ʻana i nā hua manu keʻe a hiki i ka wā paʻa paʻa ka mea e hōʻemi i kou makaʻu i kēia pilikia ().
Hoʻoemi ʻia ka omo Biotin
Hiki i nā keʻokeʻo hua manu ke hoʻoliʻiliʻi hoʻi i ka lawe ʻia ʻana o ka biotin wikamina hiki ke hoʻonā ʻia i ka wai, i loaʻa i nā ʻano meaʻai like ʻole.
He mea nui ka Biotin i ka hana ikehu ().
Aia i loko o nā keʻokeʻo hua manu ka protein avidin, hiki ke hoʻopaʻa iā biotin a kāpae i kona lawe ʻana.
I ke kumumanaʻo, he pilikia paha kēia. Eia nō naʻe, pono ʻoe e ʻai i ka nui o nā huamoa hua manu ke kumu o ka hemahema biotin.
Hoʻohui hou, ke kuke ʻia nā hua, ʻaʻohe hopena o ka avidin.
OLELO HOOLAHAAia kekahi mau pilikia e pili ana i ka ʻai ʻana i nā keʻokeʻo hua manu maka, e like me nā hopena maʻi ʻaʻai, nā lāʻau make, a me ka hemahema biotin. Eia nō naʻe, liʻiliʻi ka makaʻu no ka hapa nui o ka poʻe.
ʻO nā hua keʻokeʻo vs nā huamoa holoʻokoʻa: ʻo wai ʻoe e ʻai ai?
ʻOi aku ka nui o nā hua keʻokeʻo i loko o ka protein akā haʻahaʻa hoʻi i nā calories, momona, a me kolesterol - e hoʻolilo ana iā lākou i meaʻai lilo kaumaha maikaʻi.
Hiki paha iā lākou ke hoʻopōmaikaʻi i ka poʻe i loaʻa nā koi protein kiʻekiʻe akā pono e kiaʻi i kā lākou lawe ʻana i ka calorie, e like me ka poʻe ʻaleʻale a me nā bodybuilder ().
Eia nō naʻe, hoʻohālikelike ʻia i nā hua holoʻokoʻa, haʻahaʻa nā hua keʻokeʻo i nā meaola ʻē aʻe.
Loaʻa i nā hua holoʻokoʻa ka laulā o nā wikamina, nā minelala, nā protein keu, a me kekahi mau momona olakino.
He aha hou aʻe, ʻoiai ke kiʻekiʻe o ko ka maʻi maʻi kolesterol, ʻaʻole i loaʻa kahi loiloi i kahi loulou ma waena o ka lawe ʻana i ka hua manu a me ka maʻi maʻi puʻuwai ().
ʻO ka ʻoiaʻiʻo, ua hōʻike ka loiloi like i ka ʻai ʻana i hoʻokahi hua manu i kēlā lā i kēia lā e hōʻemi i kou maka o ka hahau ʻana ().
Eia kekahi, ua hoʻopili ʻia nā huaora i loaʻa i loko o nā hua manu i kahi nui o nā pono olakino.
ʻO nā yolks hua manu kahi kumu waiwai o nā mea nui he nui o nā antioxidant - lutein a me zeaxanthin - kahi e pale ai i ka hoʻohaʻahaʻa maka a me nā cataract (,,).
Hoʻohui ʻia, loaʻa iā lākou ka choline, kahi mea pono pono ʻole e lawa ʻole ai kekahi poʻe (,).
ʻO ka ʻai ʻana i nā huamoa holoʻokoʻa pū kekahi e māʻona ai ʻoe a kōkua iā ʻoe e ʻai i nā kalepona liʻiliʻi ma (().
I ka ʻoiaʻiʻo, ua hōʻike ʻia nā noiʻi ʻana he hiki ke kōkua i ka ʻai ʻana i nā hua no kaʻaina kakahiaka no ka hoʻohaʻahaʻa ʻana i ke kaupaona, BMI, a me ke anapuni o ka pūhaka (,).
Eia nō naʻe, inā ʻoe ma kahi papaʻai hoʻoliʻiliʻi loa i hoʻoliʻiliʻi ʻia, loaʻa kahi moʻolelo o ka ʻohana o ke kiʻekiʻe o ke kōkōlō a me nā maʻi puʻuwai, a i ʻole he kiʻekiʻe nā kolesterol, a laila he koho olakino ke koho hua hua keʻokeʻo.
OLELO HOOLAHAʻOi aku ka haʻahaʻa o nā huamoa hua manu ma mua o nā kālika ma mua o nā hua. Eia nō naʻe, nele lākou i nā mea pono he nui i loaʻa i nā yolks egg.
Ka Laina Lalo
ʻO nā hua manu hua manu kahi protein kiʻekiʻe, nā meaʻai calorie liʻiliʻi.
Eia nō naʻe no ka hapanui o ka poʻe, ʻaʻole nui nā keu pono i ke koho ʻana i nā hua manu keʻokeʻo ma luna o nā hua holoʻokoʻa, no ka mea, hāʻawi nā hua manu piha iā ʻoe i nā mea pono he nui hou aku.
Ua ʻōlelo ʻia, no kekahi poʻe - ka poʻe pono e kaupalena i kā lākou lawe ʻana i ka cholesterol a i ʻole ke hoʻāʻo nei e lilo i kaupaona - hiki i nā hua manu hua manu ke koho i kahi meaʻai maikaʻi.
NāʻAtikala IāʻOe
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