He nui nāʻano e hoʻomākaukau ai i nā huaʻona he paʻakikī keʻole e aloha iā lākou, a me nā huaʻai meaʻai kūpono no ka hōʻoiaʻana me lākou i ka meaʻai maikaʻi. ʻO nā calories i loko o ka hua manu heʻano haʻahaʻa loa a hāʻawi lākou i nā pono pilikino,ʻo ia hoʻi.
Kālepa i loko o kahi MeaʻAi a me ka MeaʻAi
| Nā'Ui Nutrition Nutrition | |
|---|---|
| Kākoʻoʻana i ka Launa 1 nui (50 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 78 | |
| Nā Kalo maiʻAi 45 | |
| Ka nui o 5g | 7% |
| ʻO kaʻono kapu 1.6g | 8% |
| ʻO ka momona momona 0.7g | |
| Ka Nui Monetsaturated 2g | |
| ʻO Cholesterol 187mg | 62% |
| Sodium 63mg | 2% |
| Pūnaehana 63mg | 1% |
| ʻO ka Carbohydrates 0.6g | 0% |
| Fiber Dietary 0g | 0% |
| Nalu 0.6g | |
| Aiai 6g | |
| ʻO ka Vitamin A 5% · Hua'ōlelo C 0% | |
| Ke Komika 2% · Kaha 3% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
Hoʻopihaʻia nā pua i ka meaʻai, aʻoiai he mau momona ka momona, hiki iā lākou ke lilo i mea olakino o ka poho kaumaha a iʻole mālama mālama mālama. ʻO ka hui pūʻana o nā momona a me ka protein i nā huaʻona, e hoʻopiha i nā meaʻelua a piha kaʻono - aia 5 grams o ka momona a me nā caloka he 78 i loko o kahi hua manu pa'ū. ʻO nā pua liʻiliʻi kaʻai, me ka hāʻawiʻana i kaʻaila ma lalo o hoʻokahi pahu. Akā nō naʻe lākou e ola ana, e like me kekahi meaʻai, ponoʻoe e noʻonoʻo i nāʻano nui.
Kāleka i loko o ka'Egg White vs. Egg Yolk
ʻO ka hapa nui o ka momona i loko o ka huapalapala pa'ū i hoʻolakoʻia i loko o ka'ōmole. Hāʻawiʻia ka'ōmole i 55 mau calorie i kauʻia i ka momona a me ka protein. ʻO nā wīʻeleʻele, ma kekahiʻaoʻao, ua hoʻopihaʻia me kaʻaiʻole momona. Eʻai anaʻoe i ka 4 a 5 grams o ka protein,'eleka mau calo he 17 wale nō, aʻaʻohe momona i loko o kahi hua nui nui keʻokeʻo. ʻO ka wīʻeleʻele kekahi kumu maikaʻi o leucine, he amino acids e hiki ke kōkua iāʻoe e lilo i ka kaumaha .
Loaʻa ka hapa nui o kaʻike meaʻai no ka meaʻai maʻamau no nā hua manu nui.
E noʻonoʻo ponoʻoe e hoʻonui i nā helu inā eʻaiʻoe i kahi hua nui. Hiki i nā hua maʻamau nui keʻimi i ka hale kūʻai a he meaʻoi aku ka maikaʻi no nā meaʻai maikaʻi i ka uku. ʻO nā hua liʻiliʻi aʻoiʻuʻuku,ʻoiaʻiʻo, hāʻawi i nā calories a me ka mea momona.
Hoʻoponopono ka mea kanu i nā mea kanu
No laila, pehea e loli ai nā hua'ōlelo a me nā meaʻai i ka manawa e hoʻomākaukau aiʻoe i nā hua ma ka home?
- Ināʻoe eʻai i hoʻokahi hua manu i mīlūʻia i ka waiū, eʻaiʻoe i ka calorie he 94, 0 ka meli o ka pahuhuka, 6 grams o ka protein, 7 grams o ka momona, 3 grams o ke momona momona, a me 188 milligrams o cholesterol.
- Ināʻoe eʻai i hoʻokahi hua manu i kāpiliʻia me ka waiū , e pauʻoe i ka calorie he 107, 1 grams o ka momona, 7 grams o ka protein, 8 momona o ka momona, 3 grams o ka momona momona, a me 192 milligrams o cholesterol.
- Ināʻoe eʻai i kahi lawelawe o Egg Beaters (Original) hiki iāʻoe keʻai i nā kaloka he 25, 0 ka meli o ka hauʻona, 5 grams o ka protein, 0 grams o ka momona, 0 maumu o ka momona momona, a me 0 milligrams o cholesterol.
Nā Huakaʻi Ola o nā Kiki
Hiki i nā puaʻa ke hāʻawi i kekahi mau pono pilikino. ʻO ka mea mua,ʻo nā hua he kumu maikaʻi o ka protein. ʻO kaʻaiʻana i nā meaʻai me ka pilina e hiki ke kōkua iāʻoe e kūkulu a mālama i nāʻiʻo ikaika a kōkua iāʻoe e hōʻoha a piha i ka manawaʻai. Manaʻo pinepine nāʻike kilokilo maʻamau i nā mea make eʻai i nā meaʻai me ka pilikino e kōkua ai i ka mālamaʻana i kahi olakino olakino .
Hiki i nā nūna ke hāʻawi i kekahi mau meaʻai'ē aʻe a me nā minela. Loaʻa iā lākou ka huaʻona D (mea nui no ka laweʻana o ka calcium), ka phosphorus, ka hua 'A (no kaʻike maikaʻi, kaʻili, a me ka ulu o ka ulu), aʻelua mau huaora B-i pono i kou kino e hoʻololi i ka meaʻai i ka ikehu. He kumu maikaʻi loa lākou o ka riboflavin, selenium, a me choline .
Kōkua ka Choline e hoʻoikaika i ka hoʻomohalaʻana i ka lolo ma ka utero a hiki nō hoʻi ke pale aku iā mākou mai kaʻikeʻole o ka hoʻomanaʻo. Hiki i nā'ōpū ke kiʻekiʻe i nā carotenoids (lutein a me zeaxanthin) e kōkua i ka paleʻana i ko mākou mau maka mai ke kaulike.
Pehea e pili ana i ka momona a me ke cholesterol ma'Egs?
Hoʻopilikia kekahi meaʻai i ka cholesterol i nā huahelu, akāʻo ka cholesterol meaʻai a me ka cholesterol toto (i ho'āʻoʻia e hoʻoholo i ka hopena o ka maʻi o ka maʻi)ʻelua mea likeʻole. Hōʻike nā hōʻikeʻike i kēia manawaʻo kaʻaiʻana i nā meaʻai kiʻekiʻe i ka cholesterolʻaʻole ia e hoʻololi nui i kāu pilikia no ka maʻi maʻi o ka maʻi. Ma mua, ua'ōlelo ka poʻe loea e hoʻemi i kāu'āpana kī piha a me ka momona e mālama i nā kūlana cholesterol koko ma kahi kūlana olakino.
ʻOiai kekahi momona o nā momona he momona momona, huahua nā hua i kahi liʻiliʻi nui o nā momona polyunsaturated a me ka momona o ka momona momona . Ua manaʻoʻia kēia mau momona "maikaʻi" no ka mea ua hōʻikeʻia iā lākou e kōkua i ka hoʻohaʻahaʻaʻana i kāu LDL a iʻole "kino" cholesterol a me ka puʻuwai hauʻoli. No kēia kumu, mahalo ka Academy of Nutrition and Dietetics e koho i nā meaʻai me nā poly a me nā momona momona ma kahi o ka momona momona.
Koho a me ka mālamaʻana i nā pua
Ke kūʻaiʻoe i nā hua, kūʻai i ka momona i loaʻa iāʻoe. ʻAʻohe mea e like me ka maikaʻi kūpono ma waena o nā hua'ōmaʻomaʻo a me keʻokeʻo. Akā, aia nō kekahi mau hua i hiki ke hāʻawi aku i ka waiwai waiwai.
Eia kekahi laʻana, eʻikeʻoe i nā hua "Omega-3" ma kekahi mau hale kūʻai. Hiki mai kēia mau hua mai nā hen i hānaiʻia i nā kumukūʻau'ōkeke e hānai i ke kiʻekiʻe o ka momona omega-3. Eia kekahi,ʻo nā hen iʻaeʻia e hānai i nā'ōkākā, nā lāʻau liʻiliʻi, a me nā meaʻai'ē aʻe e hua mai i nā hua me ka momona omega-3. Hiki ke kapa inoaʻia kēia mau hua "ʻo nā hua puaʻa."
Ma ka home, e waiho i nā hua i loko o ka friji ma 40 mau kipa Fahrenheit aiʻole ka liʻiliʻi. Hiki iāʻoe ke mālama mau i nā hua no kahi oʻekolu pule mai ka lā i kūʻaiʻia ai e like me ka American Egg Board.
Hiki i nā'ōkena ke maloo no ka makahiki hoʻokahi ke laweʻia mai ka pūpū, i paʻiʻia a kauʻia i nā pahu kūpaʻa.
Nā Huakaʻi Ola e Hoʻomākaukau i nā Lē
No ka mālamaʻana i kāu mau iʻa iʻa, ua'ōlelo ka poʻe kaulike kaulike e hōʻalo i ka hoʻokomoʻana i ka pata a iʻole ka lolo nui, i nā meaʻono. ʻO ka hua manu i hoʻomoʻaʻia i ka palaoaʻo ka palaoa ka meaʻono i ka meaʻono, aiʻole ia e hanaʻia kekahi hua manu i hoʻopiliʻia me kahi pola o ka oatmeal. Ināʻoluʻoluʻoe i nā hua i kāwiliʻia, e ho'āʻo e hōʻiliʻili i ka'ōina a me kahi iki iki o ka lihi e hana ai i ka meaʻono a hoʻopiha i ka kakahiaka.
Hiki iāʻoe ke hoʻemi i nā calories ma nā hua pa'ū. ʻO kaʻaoʻao maʻalahi ka hoʻopauʻiaʻana o ka'ōmole ma muli o ka mea e mālamaʻia ai ka nui o nā momona a me nā calorie. Ināʻaʻoleʻoe e like me ka ho'āʻoʻana i nā'ōpū hulu'ōmaʻomaʻo, e hoʻololi i ka'ōhuhu me ka humuhinu momona. ʻO ka'ōhi o ka'ōpū waena o ka hikina e hoʻolako i nā mea like me ka'ōmole me kahi meaʻala'ē aʻe. E hana i kou hummus i ka home e hoʻomalu i nā meaʻai a hoʻemi i ke kai momona a me nā calorie. A ma muli o ka hoʻonaniʻiaʻana me ka pibanzo beans, e hoʻonuiʻoe i kou waiwai o ke kinetona (ʻoiai e hiki iāʻoe ke hana me nā huaʻai'ē aʻe, e like me beets ,).
Pono e kuke i nā puaʻa i mea e pale ai i nā hanana palekana.
- Hukiʻia nā hua a me nā huaʻala i kālaiʻia a hiki i kaʻikeʻoleʻiaʻana o ka hua iʻa.
- Hukiʻia nā hua a me nā hua i ukuʻia a hiki i ka hoʻopauʻiaʻana o nā'ōmaʻomaʻo, a hoʻomaka ka uluʻana o nā yolks.
- Ke hana paʻakikīʻoe i nā hua, hiki lākou i kahi mahana no ka pale o kaʻai. Ma hope o ka'ōpala nui, e mālama i nā hua i loko o ka pahu firi no hoʻokahi pule.
- Pono ke kuke i nā kuʻi a me nā meaʻai'ē aʻe me nā hua manu i loko o ka mahana waena o 160 degrees Fahrenheit.
ʻO ka meaʻai a me nā meaʻai
Hoʻomaka e ho'āʻo i kekahi mau meaʻai? E ho'āʻo i kekahi o kēia mau meaʻai a hoʻohana i ka'ōlelo no ka hoʻokolohua me nā huaʻona'ōmaʻomaʻo o kāu iho.
- ʻO ka huaʻaiʻo Savory me ka Feta Oatmeal Bowl me kaʻaʻa ma luna
- ʻO Tex Mex Veggie Migas
- ʻO ka māla naniʻo Mexico
- ʻO ka pāʻani me ka hakakā Medi Brunch Platlate
- ʻO keʻano Anti-Inflammatory Egg Fritatta
> Kālā:
> Ka Papa Hana Nutina. Nutina Nutrition. http://www.eggnutritioncenter.org/egg-nutrition-basics
> Miranda JM, Anton X, Redondo-Valbuena C, et al. Nā meaʻai a me nā meaʻai i loaʻa i ka'ā'ī: Nā hopena o ke ola kanaka a me ka hoʻohanaʻana i nā meaʻai hana. Nā meaʻono . 2015; 7 (1): 706-729. doi: 10.3390 / nu7010706.
> 'Amelika Hui Pūʻai. Nānā Kūlohelohe Nūhou no ka Palapala Hōʻike Kūkākūkā o ka'Āina 28. https://ndb.nal.usda.gov/ndb/