Mazira - gwero la puloteni, mavitamini, mchere ndi choline
Mazira kwenikweni ndi chakudya chodabwitsa. Iyi ndi uthenga wabwino kwa ophika opanda mchere wa gluteni chifukwa mazira ndi othandizira pa maphikidwe ambiri osungidwa a gluten. Amamanga mchere wosasunthika komanso ochepa, amawathira mazira ambiri komanso amawathira mazira.
Koma kodi mudadziwa kuti mkati mwa zodabwitsa zazing'onozi, zochitika zachuma, chilengedwe chimaphatikizapo mapuloteni ofunika omwe amatchedwa amino acid omwe amathandiza kuti thupi likhale ndi thanzi labwino, kukhala ndi thanzi labwino, khungu ndi tsitsi ndipo ndi kofunika kuti muyambe kukhala ndi mavitamini ndi mahomoni?
Inde, mazira ndi odabwitsa.
Mazira amathandizanso mavitamini a B, Vitamini D, mchere wa ayodini, selenium ndi molybdenum, choline - zakudya zomwe zimathandiza kuti ubongo ukhale wogwira ntchito komanso umoyo wathanzi ndi lutein ndi zeaxanthin, zakudya ziwiri zomwe zimathandiza masomphenya abwino.
Mawerengedwe a mazira Kuchokera ku USDA National Nutrient Database ya Standard Reference - 23
- Dzira limodzi lalikulu liri ndi makilogalamu 72, 6,3 magalamu a mapuloteni, 4,75 magalamu a mafuta, 0,36 gramu chakudya ndi 71 mg sodium.
- Dzira limodzi lalikulu ndi gwero lolemera la choline. The yolk ili ndi 125 mg.
- Mazira ndiwothandiza kwambiri a lutein ndi zeaxanthin, mavitamini awiri ofunikira omwe amathandizira thanzi la maso. Dzira limodzi lalikulu liri ndi 252 mcg.
- Dzira limodzi lalikulu liri ndi 185 mg cholesterol (Zindikirani: The USDA inakonza cholesterol muli ndi dzira pansi kuchokera Standard Standard Data)
Mazira ndi Choline
Mazira a mazira, osati azungu ndiwo gwero lolemera la choline . Choline ndi mbali ya neurotransmitter acetylcholine yomwe imathandizira kukumbukira ndikuthandizira machitidwe anu amanjenje ndi minofu kuyankhulana wina ndi mnzake.
Choline imagwiritsidwanso ntchito pa kapangidwe ka maselo a maselo ndi maulendo abwino a homocysteine, zofunikira kuti thupi likhale ndi thanzi labwino. Mwachiwonekere, choline ndi zakudya za VIP ndipo mazira ndi chakudya chabwino kwambiri cha zakudya za choline!
Malangizo Oyenerera Tsiku Lililonse (AI) kwa Choline:
Makanda 0-6 - Amuna 125 mg Amayi 125 mg
Makanda 7-12 miyezi - Amuna 150 mg Amayi 150 mg
Ana 1-3 zaka - Amuna / akazi 200 mg
Ana 4-8 zaka - Amuna / akazi 250 mg
Ana 9-13 - Amuna / akazi 375 mg
Achinyamata 14-18 - Amuna 550 mg Amayi 400 mg
Achikulire zaka 19 kapena kuposerapo - Amuna 550 mg Azimayi 425 mg
Mimba Mibadwo yonse - 450 mg
Kuyamwitsa Amuna onse - 550 mg
Ofufuza pa yunivesite ya Iowa State anaphunzira kudya kwa anthu ku US ndipo anapeza kuti anthu oposa 90% a ku America alibe choline! Zotsatira za phunziro lawo, Choline mu Zakudya za US Population zinafalitsidwa mu FASEB Journal, 2007.
Mazira ndi Cholesterol
Mazira amadziwika chifukwa cha cholesterol chawo chokwanira. Nkhani yabwino ndi yakuti kafukufuku amasonyeza kuti cholesterol chodyera sichifukwa choopsa cha matenda a mtima monga momwe ankaganizira poyamba. Kwa anthu ambiri dzira limodzi pa tsiku silidzakhudza kwambiri lipid damu kapena zoopsa za matenda a mtima.
Malinga ndi bungwe la American Egg Board, "Mabungwe angapo omwe amalimbikitsa zachipatala, kuphatikizapo Health Canada, Canadian Heart ndi Stroke Foundation, Australian Heart Foundation ndi Irish Heart Foundation - amalimbikitsa mazira ngati chakudya chopatsa thanzi, pozindikira kuti amapanga zopereka zabwino zam'thupi. "
Kuwonjezera mazira odyera, opanda thanzi komanso okhwima ndi zakudya zopatsa thanzi ndi njira yokoma yopatsa thanzi pamene akusangalala ndi momwe mazira amathandizira maphikidwe athu a gluten!
Zakudya Zosakaniza Zaulemerero Zosangalatsa
- Mazira Opanda Gluten Benedict Recipe
- Mazira Opanda Uphungu Osakaniza Ana
- Mmene Mungayendetsere Guide Yoyambira-Khwerero
- Mazira osokonezeka
- Momwe Mungaphike Mazira Oyenera
- Chinsinsi cha Omelette cha Kid-Friendly
- Chocolate Pecan Meringue Cookies
Zotsatira:
USDA National Nutrient Database ya Standard Reference 23
Choline: Linus Pauling Institute, University of Oregon State
Zakudya Zapamwamba Kwambiri Padziko Lapansi
FASEB Journal