Qe: cov vitamins thiab minerals, khoom noj khoom haus, cov txiaj ntsig thiab kev puas tsuaj

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Qe yog suav tias yog cov khoom siv ntawm cov protein tiv thaiv txhua yam khoom noj uas raug txiav txim. Qe protein yog absorbed yuav luag tag, yog li nws yog feem ntau siv nyob rau hauv kev noj haus ntawm cov kws ncaws pob thiab bodybuilders. Hauv tsab xov xwm no, koj yuav kawm txog cov vitamins muaj nyob hauv lub qe, cov khoom noj muaj txiaj ntsig ntawm cov khoom no. Koj tseem yuav pom qhov tseeb nthuav.

Nyob zoo & Vitamins

qe qaib yog hom qe noj tshaj plaws. Nws muab txog 70 calories (kcal) ntawm zaub mov lub zog thiab 6 grams protein. Boiled qe muab lub cev nrog cov vitamins thiab minerals tseem ceeb hauv cov nyiaj tau los ntawm cov nyiaj pub dawb txhua hnub. Peb yuav pom. Cov ntsiab lus ntawm cov vitamins B2 ntau npaum li cas hauv lub qe, nrog rau qee qhov lwm tus:

• Vitamin B2 lossis riboflavin (42% ntawm tus nqi txhua hnub) - tsim nyog rau kev tsim cov qe ntshav liab thiab cov tshuaj tiv thaiv kab mob, kev loj hlob ntawm kev loj hlob thiab kev saib xyuas ntawm kev ua me nyuam, kev noj qab haus huv ntawm daim tawv nqaij, rau tes thiab plaub hau, kev ua haujlwm ntawm cov thyroid. qog.
• Vitamin B5 lossis Pantothenic Acid (28% DV)cov cai).
• Vitamin B12 (46% DV) - koom nrog cov txheej txheem ntawm cov metabolism thiab kev sib txuas ntawm cov roj fatty acids.
• Vitamin A (19% ntawm Tus Nqi Txhua Hnub) - tseem ceeb rau kev loj hlob thiab kev loj hlob, tswj kev tiv thaiv kab mob thiab pom kev zoo.
• Choline (60% DV) - pab txhawb kev ua haujlwm ntawm cov hlwb, ua kom lub siab ua haujlwm thiab thauj cov as-ham thoob plaws hauv lub cev, yog tus yuam sij rau kev loj hlob ntawm tus menyuam txoj kev nco, yog li qe yuav tsum. nyob rau hauv cov me nyuam noj.
• Phosphorus (25% DV) - xav tau los tiv thaiv kab mob ntawm cov pob txha, hniav enamel.
• Zinc (11% DV) - xav tau rau txiv neej cov tshuaj hormone tsim, vitamin E metabolism, synthesis ntawm ntau yam tshuaj hormones anabolic (kev loj hlob hormone, insulin, testosterone).
• Vitamin D (15% ntawm tus nqi txhua hnub) - qhov tseem ceeb rau kev nqus ntawm calcium thiab phosphorus hauv cov hnyuv, koom nrog hauv kev tswj hwm ntawm tes tsim tawm, txhawb kev sib txuas ntawm ntau cov tshuaj hormones, cov txheej txheem metabolic..

qe qaib tsis muaj carbohydrates thiab qab zib. Protein muab lub zog thiab tsis ua rau muaj qhov nce siab hauv cov ntshav qab zib lossis qib insulin, uas tuaj yeem ua rau muaj kev cuam tshuam rov qab lossis poob lub zog thaum cov ntshav qab zib poob. Qhov no txhais tau tias koj tuaj yeem haus tau lawv yam xyuam xim txhua hnub.

Kev noj zaub mov ntawm cov hens tuaj yeem cuam tshuam rau kev noj zaub mov zoo thiab muaj pes tsawg cov vitamins hauv qe. Piv txwv li, cov qe muaj omega-3 fatty acids tau txais los ntawm kev ntxiv rau cov khoom nojnqaij qaib polyunsaturated rog los ntawm qhov chaw xws li ntses roj, noob flax thiab chia. Txawm li cas los xij, tsis muaj qhov sib txawv tseem ceeb ntawm cov vitamins hauv cov qe ntawm cov qaib sib txawv.

Yuav ua li cas txog cov qe ntawm lwm cov noog? Qhov sib txawv ntawm cov ntsiab lus ntawm cov vitamins hauv quail qe piv rau cov qe qaib muaj nyob. Piv txwv li, ib gram ntawm lub qe quail muaj 2.5 npaug ntau vitamin A, 2.8 npaug ntau vitamin B1 thiab 2.2 npaug ntau vitamin B2. Quail qe kuj muaj ntau dua phosphorus, hlau thiab potassium.

Cholesterol Nyob

Cov qe muaj ntau tshaj li ob feem peb (kwv yees li 300 mg) ntawm qhov pom zoo kom noj cov roj cholesterol txhua hnub.

Ntau tshaj li ib nrab ntawm cov calories hauv qe los ntawm cov rog hauv cov qe: Ib lub qe qaib 50g muaj kwv yees li tsib grams roj. Cov neeg noj zaub mov uas muaj roj cholesterol tsawg yuav tsum tau txo lawv cov qe kom tsawg, txawm li cas los xij, tsuas yog 27 feem pua ntawm cov rog hauv lub qe yog cov roj saturated. Qe dawb feem ntau yog dej (87 feem pua) thiab cov protein (13 feem pua) thiab tsis muaj cov cholesterol.

Muaj kev tsis sib haum xeeb txog seb qe qe puas muaj kev phom sij rau kev noj qab haus huv los yog tsis. Qee cov kev tshawb fawb qhia tau hais tias noj yolks muaj qhov tsis zoo ntawm cov roj cholesterol hauv lub cev, thaum lwm cov kev tshawb fawb pom tau tias kev noj qe qis (txog 1 qe ib hnub) tsis ua rau muaj kab mob plawv hauv cov neeg noj qab haus huv.

Kev tsis haum

Qe yog ib qho khoom noj uas muaj ntau tshaj plaws rau cov menyuam mos. Feem cooboutgrows no allergy thiab tsis muaj teeb meem noj qe li ib tug neeg laus.

Kev tsis haum rau qe dawb muaj ntau dua li qhov tshwm sim rau cov qe qe. Tsis tas li ntawd, ntxiv rau qhov tseeb kev tsis haum tshuaj, qee cov neeg muaj kev noj zaub mov tsis haum rau qe dawb. Hauv cov teb chaws tsim kho feem ntau, cov ntawv qhia zaub mov suav nrog cov ntaub ntawv hais txog seb cov khoom puas muaj cov qe thiab cov qe qe, nrog rau cov lus ceeb toom txog kev ua xua tshwm sim.

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.

Hauv North America, txoj cai lij choj xav kom cov qe yuav tsum tau ntxuav thiab tso tub yees ua ntej lawv muag rau cov neeg siv khoom. Qhov no yog ua kom tshem tawm tej yam kab mob uas muaj nyob hauv tej liaj teb uas huv si thiab tiv thaiv kab mob loj hlob.

Hauv Tebchaws Europe, txoj cai lij choj yuav tsum muaj qhov sib txawv. Kev ntxhua khaub ncaws tshem tawm cov txheej tiv thaiv ntuj ntawm lub qe thiab txias ua rau cov kua nplaum uas tuaj yeem txhawb cov kab mob loj hlob.

Risk ntawm salmonellosis

Qhov teeb meem nrog qe yog kis kab mob kab mob xws li salmonella. Qhov kev pheej hmoo ntawm kev kis kab mob los ntawm cov qe nyoos los yog cov qe qis yog nyob ntawm ib feem ntawm cov xwm txheej uas nteg qe tau khaws cia.

Cov kws paub txog kev noj qab haus huv qhia cov neeg kom tso cov qe ntxuav, noj ob peb lub lis piam, ua kom huv si thiab tsis txhob noj nyoos. Raws li nrog rau cov nqaij, ntim thiab qhov chaw uas tau siv rauKev ua cov qe nyoos yuav tsum tsis txhob muab khaws cia nrog cov zaub mov npaj txhij.

Kev tshawb fawb qhia tias tsuas yog ib qho ntawm 30,000 qe kis tau tus kab mob salmonella. Yog li, tus kab mob no tsis tshua muaj tshwm sim los ntawm qe.

Cov kab mob tuag tam sim ntawm 71 ° C, thiab tseem nyob ntawm 54.5 ° C yog tias tuav ntev txaus. Txhawm rau zam qhov teeb meem ntawm salmonellosis, qe tuaj yeem muab tso rau hauv lub plhaub ntawm 57 ° C rau ib teev thiab 15 feeb. Cov qe ua noj muaj tsawg dua kev pheej hmoo ntawm tus kab mob Salmonella thiab kuj yooj yim dua rau zom.

Qe muaj ntau cov proteins uas hloov mus ua gel zoo li kev ntxhib los mos ntawm qhov sib txawv. Qe qe gelifies los yog hardens ntawm 65 mus rau 70 ° C. Protein - ntawm qhov sib txawv ntawm 60 txog 73 ° C.

Thaum lub qe siav dhau lawm, qee zaum lub nplhaib ntsuab tshwm rau ntawm lub qe qe vim yog cov hlau thiab sulfur compounds. Nws kuj tseem tuaj yeem yog vim muaj ntau ntawm cov hlau hauv dej uas tau siv rau boiling. Tso cov qe hauv dej txias rau ob peb feeb yuav pab tiv thaiv qhov no.

Kev noj ntau dhau ua rau cov protein tsis zoo thiab rhuav tshem cov vitamins hauv cov qe, yog li tsis txhob noj ntau dhau.

Cov qe ua noj yooj yim tshaj plaws kom tev thaum muab tso rau hauv dej npau es tsis maj mam rhaub hauv dej txias.

Tshuaj nqaij pob

Nws tsis yog qhov zais cia tias kev noj zaub mov ntawm cov neeg ncaws pob thiab cov neeg uas xav kom cov leeg nqaij muaj ntau cov zaub mov muaj protein ntau. Qe yog ib qho ntawm cov nqi pheej yig tshaj plaws ntawm cov protein zoo. Lawv pab tsim cov nqaij ntshiv thiab tso cai rau koj hnov zoo dua, nrog rau tswj qhov hnyav li qub. Qhov tseeb, noj qe rau pluas tshais yuav txo tau kev tshaib kev nqhis thiab txo cov calorie kom tsawg ntawm pluas su thiab txhua hnub. Tsis tas li ntawd, qe muab cov vitamins B tseem ceeb.

Cov protein nyob hauv qe tsis tsuas yog pab cov menyuam yaus thiab cov neeg laus ua haujlwm ua kom cov leeg muaj zog, tab sis kuj tseem pab cov neeg laus tiv thaiv hnub nyoog txog cov leeg nqaij. Kev noj cov zaub mov muaj protein xws li qe tom qab kev tawm dag zog hnyav yuav pab kom cov leeg nqaij rov qab zoo dua.

Ntiaj teb qhov tseeb

• Muaj 7 mus rau 17 txhiab qhov hws me me ntawm lub plhaub qe.
• Ob lub qe qe feem ntau tso los ntawm cov menyuam yaus uas nws lub voj voog tsim khoom tseem tsis tau ua tiav, lossis los ntawm cov qaib uas muaj hnub nyoog txaus los tsim cov qe loj.
• qe qaib yog ib qho ntawm cov khoom pheej yig tshaj ntawm cov protein zoo.
• Qe muaj tag nrho 9 qhov tseem ceeb amino acids.

Yog li, tam sim no koj tau kawm txog cov ntsiab lus ntawm cov vitamins hauv qe, khoom noj muaj txiaj ntsig thiab cov txiaj ntsig zoo ntawm cov khoom no. Muab cov qe qaib tso rau hauv koj cov zaub mov kom muab koj lub cev nrog txhua yam khoom noj tseem ceeb.