Wepamusoro 15 Hutano Kubatsirwa kweChiwail Mazai

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Zvihuta ishiri dziri pakati nepakati dzinowanikwa muEurope, North Africa, kumaodzanyemba kweUnited States nedzimwe nzvimbo dzeAsia. Mazai ezvihuta akachena kana kuchena nemavara matema akasviba uye madiki muhukuru kupfuura avhareji mazai ehuku. Kunyangwe zvihuta mazai anowanzoonekwa seane hutano, ane yakakwira yolk-kune-chena chiyero kupfuura akajairwa mazai. Nekudaro, ivo vane yakawanda cholesterol.

Ivo vanonyanya kudyiwa mune mazhinji eAsia cuisines, kunyanya muJapan chikafu. MaJapan bento mabhokisi anotakura aya mazai uye anowanzo kudyiwa 3-5 panguva, nekuda kwehukuru hwavo hudiki. Aya 'akanaka' mazai anotaridzika anogadzira garnishes yakakodzera. Aya mazai ane kudiwa kukuru mukugadzirira kwakawanda kwekugadzirira, nekuda kweiyo yakapfuma uye inonaka yolk. Nekudaro, ivo vakapfuma zvakanyanya nehutano hwakagwinya uye vanogona kuve chinotsiva chakakodzera kune avo vari eergergic kune mazai ehuku.

Verenga pamusoro kuti uwane zvinoshamisa zvehutano zveaya madiki mazai.

Kukosha Kwehutano Kwezviwa Mazai

100 g yemazai akasvibira, akazara zvihuta ane 74.35 g mvura, 158 kcal simba uye iwo zvakare ane:

• 13.05 g mapuroteni
• 11.09 g mafuta
• 0,41 g makabhohaidhiretsi
• 0,40 g shuga
• 64 mg calcium
• 3.65 mg simbi
• 13 mg magnesium
• 226 MG phosphorus
• 132 mg potasium
• 141 mg sodium
• 1.47 mg zinc
• 66 mcg folate
• 1.58 IU vhitamini B-12
• 543 IU vhitamini A
• 1.08 MG vhitamini E
• 55 IU vhitamini D
• 844 mg cholesterol

Hutano Bhenefiti YeChiwail Mazai

1. Deredza njodzi dzekurwara nezvirwere: Yakaderera potasiamu kuverenga mumuviri wako inogona kukuita kuti unetseke kutapukirwa nezvirwere zvinouraya senge chirwere chemwoyo, yakakwira BP, arthritis, sitiroko, gomarara uye kusagadzikana kwekugaya Hwai mazai zviwanikwa zvakapfuma zve potassium, nekudaro, zvinowedzera izvo zvinodiwa ne potassium mumuviri wako ^[1] .

2. Dzivirira zvirwere zvisingaperi: Mazai mazai ane akakosha mavitamini A uye vhitamini C, ayo anogona kuchengetedza kutanga kwezvirwere zvakawanda zvisingaperi uye kusimudzira hutano hwakazara ^[piri] .

Kurapa kurwara uye kuzvimba: Ovomucoid iripo mumazai aya ^[3] . Iyi mhando yeprotein inoshanda sechisikigo antiallergic chinhu. Kuzvimba, kuzara kana zvimwe zviratidzo zvekusagadzikana kunogona kudzikiswa nerubatsiro rwemazai aya.

4.Kuwedzera metabolism: Vitamin B inowanikwa mumazai aya inogona kusimudzira chiitiko chemetabolism mumuviri wese, nekuvandudza mahormone uye enzymatic basa ^[piri] .

5. Kuwedzera hutachiona: Zizi mazai anovandudza immune immune yako. Ivo vanonatsa ropa kubva kune chepfu uye simbi inorema, vanowedzera kuchena kweropa, vanowedzera ndangariro uye vanowedzera chiitiko chehuropi.

6. Wedzera mwero wehemoglobin muropa: Yakakura simbi yezvinhu mune zvihuta mazai anogona kubatsira anemic vanhu kusvika padanho rakakura. Kudya ivo nguva dzose kunatsiridza hemoglobin mazinga ^[1] .

7. Kuvandudza maonero: Vitamin A iripo mune zvihuta mazai inodzivirira kuona, inobatsira kudzora macular degeneration uye inodzivirira kukura kwematambudziko.

Chengetedza BP. Zizi mazai akakwirira mu potassium. Ichi chicherwa chinobatsira mukuderedza kushushikana pane tsinga uye tsinga dzeropa, nekudaro, inochengetedza iyo BP kumanikidza ^[1] .

9. Kuvandudza hutano hwemwoyo: HDL (yakakwira-density lipoprotein) inogadzira anopfuura makumi matanhatu muzana emafuta ari muzai dzezvihuta. Aya anobatsira mafuta acids anobatsira mukusimudzira hutano hutano. Zvakangodaro, kune vanhu vane macholesterol nyaya, kuwedzera zvakawandisa mazai ezvihuta kuzvikafu zvavo hazvikurudzirwe ^[4] .

Dzivirira matombo edundira: Aya mazai anosimudzira hutano hwetsvo yako, chiropa uye nduru. Iwo ane chinhu chinonzi lecithin, icho chinobatsira kuputsa matombo edundira uye kumisa kukura kwematombo aya ^[5] .

11. Nyaradza chikosoro neasthma: Iyo antioxidant zvivakwa mune zvihuta mazai anogona kuvandudza huwandu hwemapapu mashandiro. Ivo vakanyanya kukwirira muvhitamini A uye selenium. Nekudaro, ivo vanoita zvishamiso mukurapa nyaya dzekufema senge chikosoro, asthma uye tibhii ^[5] .

12.Tapudza kurwadziwa nemudumbu uye mudumbu: Zvihuta mazai anogona kunge ari mashiripiti epamba mushonga wekugaya dumbu senge gastritis, mudumbu maronda, duodenal ulcers, nezvimwe. Iyo yakakwira alkaline uye ine simba antioxidant makomponi mumazai aya anozo chengetedza ako ekugaya nyaya achidzora kana uchidyiwa nguva zhinji. ^[1] .

13. Rapa kusagadzikana pabonde: Mazai ane akawanda anobatsira mavitamini, micro- uye macro-element, zvicherwa, amino acids uye yakawanda yakanaka mapuroteni. Izvi zvinhu zvinobatsira mukuwedzera chishuwo chepabonde uye kunyange kubatsira kubata kusagadzikana kwe erectile ^[1] .

14. Kunonoka kukwegura: Kudya mazai aya nguva dzose kunobatsira kusimbisa immune system uye kudzora kukwegura kwenhengo pakupedzisira. Iyo antioxidant, yakakosha mafuta acids, selenium uye mavitamini aripo mune zvihuta mazai anovaita akakwana antiageing mumiriri ^[6] . Inogona kuiswa yakanangana neganda kuti unyoro uye hunyoro.

15. Chengetedza hutano hwakanaka. Mazai echihuta akaratidzirwa kuve anoshanda mukurwisa matambudziko ekunetseka, migraine, hypertension, kushushikana, kutya kwekutyisa uye kurwara kwekuzvidya mwoyo.

Side Migumisiro Yezvihuta Mazai

Kunyangwe kushandiswa kwemazai aya kuchikosha kune hutano hwako, dzimwe nguva kudya zvakawandisa zvihuta mazai kunogona kuunza mhedzisiro senge yakawedzera njodzi ye hypotension uye hypoglycemia. Kune vanhu vane macholesterol nyaya, kuwedzera akawanda zvihuta mazai pakudya kwavo hazvikurudzirwe, nekuti mazai acho ane cholesterol yakawanda. Zvakare, rega kudya zvihuta mazai usina kubvunza chiremba wako kana iwe uri nepamuviri kana uchiyamwa. Zvakangodaro, kuzvidya zvine mwero zvinogara zvichikurudzirwa.

Maitiro Ekudya

Unogona kunyorovesa kana kuomesa zvihuta mazai, kana kuapisa. Mazai echihuta akabikwa anoshandiswa sekushongedza saradhi mune akawanda makicheni. Quail zai rinobvisa makapuleti anowanikwawo mumusika seimwe nzira yeavo vasingavawane vachinakidza kudya.

Zizi Zai Guacamole Recipe:

Zvisungo:

• 2 avocado akaibva
• 8 zvihuta mazai
• 1 diki hanyanisi
• 1 clove gariki
• 1 diki madomasi
• 1 & frac12 maspuniji eimuimu muto
• Munyu uye mhiripiri kuravira
• Chibage machipisi (tortilla)

Maitiro:

• Bira mazai.
• Kana mangoti vapedza, vaise mumvura inotonhorera wozvikurura.
• Vacheke muhafu uye isa parutivi.
• Shamba makotapeya, bvisa mbeu woadzimura.
• Mash the avocados nerubatsiro rwechipunu.
• Wedzera jimu rerime kune iyo mashed avocado. Ichamisa oxidation yeavocado kana iwe uchienderera mberi neguacamole.
• Chekerera hanyanisi netomatisi zvakanaka.
• Vawedzere kune iyo mashed avocado uye sanganisa kusvikira yagadzira nyoro nyoro.
• Wedzera zvihuta mazai uye sanganisa zvinyoro nyoro.
• Wedzera munyu uye mhiripiri kuravira.
• Refrigerate iyo guacamole kwemaminitsi makumi maviri.
• Shumira iyo ne tortilla chips. ^[7]

1. [1]Tunsaringkarn, T., Tungjaroenchai, W., & Siriwong, W. (2013). Zvibereko zvezviyo zvihuta (Coturnix coturnix japonica) mazai. International International Journal of Scientific and Research Publications, 3 (5), 1-8.
2. [piri]Lianto, P., Han, S., Li, X., Ogutu, F. O., Zhang, Y., Fan, Z., & Che, H. (2018). Zvihuta zai homogenate inoderedza kudya kwekudya kunokonzera eosinophilic esophagitis kunge chirwere kuburikidza nekugadzirisa PAR-2 ​​nzira yekuchinjisa mupeanut inosimudzira mbeva.Scientific reports, 8 (1), 1049. doi: 10.1038 / s41598-018-19309-x
3. [3]Beeley J. G. (1976). Nzvimbo yemakabohydrate mapoka eovomucoid Iyo Biochemical magazini, 159 (2), 335-345. doi: 10.1042 / bj1590335
4. [4]Sinanoglou, V. J., Strati, I. F., & Miniadis-Meimaroglou, S. (2011). Lipid, fatty acid uye carotenoid zvemukati zvinodyiwa mazai yolks kubva kune avian marudzi: Chidzidzo chekuenzanisa. Chikafu chemistry, 124 (3), 971-977.
5. [5]Miranda, J. M., Anton, X., Redondo-Valbuena, C., Roca-Saavedra, P., Rodriguez, J. A., Lamas, A.,… Cepeda, A. (2015). Chikafu chezai uye chezai: zvinokanganisa hutano hwevanhu uye shandisa sezvikafu zvinoshanda.Nutrients, 7 (1), 706-729. doi: 10.3390 / nu7010706
6. [6]Hu, S., Qiu, N., Liu, Y., Zhao, H., Gao, D., Rwiyo, R., & Ma, M. (2016). Kuzivikanwa uye kuenzanisa proteomic kudzidza zvihuta uye dhadha mazai machena mapuroteni uchishandisa 2-dimensional gel electrophoresis uye matrix-yakabatsira laser desorption / ionization nguva-ye-kutiza tandem mass spectrometry ongororo. Nyuchi yesainzi, 95 (5), 1137-1144. doi: 10.3382 / ps / pew033
7. [7]Vanodakadza vanodiwa (2019, Chikumi 21). Beyonce's Guacamole Recipe- Chirahwe Zai Rinodiwa [blog post]. Kudzorerwa kubva kuhttps: //quailegg.recipes/beyonces-guacamole-recipe-a-quail-egg-favorite/

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