Zvokudya zveGluten-Mahara uye Mazai

Maii chaizvoizvo zvokudya zvinoshamisa. Ndiyo mashoko akanaka kune vanobika vasina gluten nokuti mazai chinhu chakakosha pakugadzirisa mune zvakawanda zvinokonzerwa ne gluten-zvisina kubika zvikafu. Vanosunga marara-asingasviki uye mashoma, vanodya uye vanonzva maruva akawanda uye, chokwadi, mazai anowirirana nemazuva ezvokudya zvekare.

Asi iwe waiziva here kuti mukati mechidiki ichi, kushamisika kwezvinhu, zvakasikwa zvakaputika mapuroteni anokosha anonzi amino acids anotsigira utano hwakanaka hwemagetsi, kuchengeta utano hwakanaka, ganda uye vhudzi uye zvinodikanwa pakugadzirwa kwe enzyme nehomoni?

Hungu, mazai anoshamisa.

Mazai anowanikwawo maB vitamine, Vitamin D, iyo inoshandiswa mumaminerari iodine, selenium uye molybdenum, choline - muviri unokosha hunoita huropi hunoita uye hutano hwakanaka uye lutein uye zeaxanthin, michina mbiri inotsigira maonero akanaka.

Maikiritsi emuhizha Kubva USDA National Nutrient Database ye Standard Reference - 23

• Rimwe jira guru rine 72 makoriro, 6.3 gramu mapuroteni, 4.75 gramu mafuta, 0.36 gm carbohydrates uye 71 mg sodium.
• Rimwe jaya guru ndiro chibereko chakawanda choline. Iyo yolk ine 125 mg.
• Mazaiwo maitiro akanaka emuLutein uye zeaxanthin, miviri miviri inokosha inotsigira utano hweziso. Rimwe jaya guru rine 252 mcg.
• Imwe jai guru rinosvika 185 mg cholesterol (Cherechedza: The USDA yakarongedza cholesterol ine yeii pasi zvichibva kune yakadzama Standard Reference Data)

Mazai uye Choline

Mazai mashizha, kwete vatsvene ndezvisikwa zvinokosha zve choline . Choline chikamu chetachiona cheeturolcholine iyo inotsigira chiyeuchidzo uye inobatsira hurongwa hwako hwemagetsi nemasumbu ekukurukurirana.

Choline inoshandiswawo muhutano hwema cell membrane uye nehutano hwee homocysteine, dzinodiwa nehutano hwemwoyo. Zviri pachena, choline chirongwa cheVIP uye mazai ndiyo inonaka yekudya inowanikwa yekodini!

Izvo zvakakurudzirwa zuva rimwe nerimwe Kukwana Kwakakwana (AI) yeCholine:

Mucheche Mwedzi 0-6 - Marume 125 mg Mukadzi 125 mg
Mucheche mwedzi 7-12 - Marume 150 mg Madzimai 150 mg
Vana makore 1-3 - Varume / vakadzi 200 mg
Vana 4-8 makore - Varume / vakadzi 250 mg
Vana 9-13 makore - Varume / vakadzi 375 mg
Adolescents 14-18 - Marume 550 mg Mukadzi 400 mg
Vakwegura makore makumi mana nemakore ekure - Marume 550 mg Mukadzi 425 mg
Kuberekwa Kwese makore - 450 mg
Kuyamwisa Mazera ose - 550 mg

Vatsvakurudzi veIowa State University vakadzidza nezvekudya kwevanhu vari muUnited States uye vakawana kuti vanopfuura 90% veAmerica havana kukwana mucholine! Migumisiro yekudzidza kwavo, Choline mune Zvokudya zveUnited States yakabudiswa muFASEB Journal, 2007.

Mazai uye Cholesterol

Mazai anozivikanwa neavo yakakwirira yeklesteroliti. Nhau dzakanaka ndeyokuti kutsvakurudza kunoratidza kuti cholesterol yezvokudya haisi yepamusoro pengozi yehutano hwemwoyo sezvakambofunga. Kune vanhu vakawanda imwe yega rimwe zuva haichazovhiringidzi ropa lipids kana njodzi dzechirwere chepfungwa.

Maererano neAmerican Egg Board, "Masangano akawanda ekusimudzira utano hwezvehutano-kusanganisira Health Canada, Canadian Heart uye Stroke Foundation, Australian Heart Foundation uye Irish Heart Foundation - inokurudzira mazai sechikamu chekudya kwemoyo-utano, vachiziva kuti vanoita zvipo zvinokosha zvekudya. "

Kuwedzera zvinowanzoita gluten-isina, zvinovaka uye mazai mazai kune kudya kweguten-ine nzira inonaka yekudya yakanaka pavanenge vachifadzwa nezvose zvinobatsira mazai anovandudza mapeji edu asina-gluten!

Dzakanaka Gluten-Free Egg Recipes

• Makungu EGluten-Mahara Benedict Recipe
• Gluten-Mahara Mazai Akavhiringidzika Kwevana chete
• Nzira Yokusvitsa Nyore Egg-Step-by-Step Guide

• Dhiyabhorosi Mazai
• Nzira Yokubika Mashizha Nzira Yakarurama
• Kid-Friendly Omelette Recipe
• Chocolate Pecan Meringue Cookies

Sources:

USDA National Nutrient Database yeZvirevo Zvakanyorwa 23
Choline: Linus Pauling Institute, Oregon State University
Zvokudya Zvakawandisa Munyika Yose
The FASEB Journal