Cracking Egg Nutrition: Lub qe-kev xav zoo rau kev tswj qhov hnyav
Thoob plaws ntiaj teb, kev rog rog tau ze li peb npaug txij li xyoo 1975, thiab tam sim no ntau dua 39% ntawm cov neeg laus hnub nyoog tshaj 18 xyoo yog rog lossis rog1. Ntau tus neeg pom tias nws nyuaj rau ua tiav thiab tswj lub cev hnyav, thaum txuas ntxiv noj cov zaub mov muaj txiaj ntsig uas muaj tag nrho cov as-ham uas lub cev xav tau.
Yog tias koj tab tom nrhiav rau qhov zais cia rau kev tswj qhov hnyav, peb xav tias peb yuav tau tawg nws! Qe muaj lub luag haujlwm tseem ceeb hauv kev ua kom lub cev hnyav thiab noj zaub mov zoo.
Tsawg calories
Qe muab 13 yam tseem ceeb thiab cov vitamins, nrog rau 6 grams ntawm protein2. Nrog rau tag nrho cov khoom noj khoom haus zoo no, ib lub qe loj muaj xwb 70 calories.
"Cov ntsiab lus calorie ntawm cov khoom noj yog ib qho tseem ceeb heev Hauv kev txiav txim siab txog kev pab ntawm cov zaub mov rau kev tswj qhov hnyav, "hais txog Dr Nikhil Dhurandhar, tus tswv cuab ntawm International Egg Nutrition Center's (IENC) Ntiaj Teb Cov Kws Noj Khoom Noj Khoom Haus Pab Pawg thiab Thawj Tswj Hwm thiab Xib Fwb ntawm Department of Nutritional Sciences ntawm Texas Tech University, USA.
Nrog cov qe, koj tuaj yeem nkag mus rau ntau yam khoom noj tseem ceeb uas koj lub cev xav tau, yam tsis muaj calorie ntau ntau.
Muaj protein ntau
Raws li tsis muaj calorie ntau ntau, qe tau ntim nrog high-zoo protein, pab koj zoo siab rau ntev.
Txawm hais tias muaj ntau txoj hauv kev los tswj qhov hnyav, kev tswj kev tshaib kev nqhis tuaj yeem yog ib qho kev pab loj. Cov zaub mov uas muaj cov protein ntau tau raug pov thawj rau txo qab los noj mov thiab ua kom puv piv nrog cov khoom noj carbohydrate lossis rog-dense (txawm tias muaj cov calorie ntau ntau!)3-8.
"Satiation yog qhov kev xav ntawm kev puv puv uas tuaj yeem pab txiav tsis noj mov ntawm lub sijhawm. " Piav Dr Dhurandhar: “Lom zem heev yog lub sijhawm uas qhov kev xav ntawd kav ntev mus txog thaum noj mov tom ntej. "
"Kev ntsuas satiety peb feem ntau siv lub hom phiaj ntsuas, qhov twg peb sau cov ntshav ntawm cov tshuaj hormones tshaib plab lossis cov tshuaj hormones puv ua ntej thiab tom qab noj mov. Cov no yog muab piv ntawm, lossis hauv, cov tib neeg, los txiav txim siab cov lus teb rau ib pluag mov. "
Nyob rau hauv cov ntaub ntawv ntawm cov khoom noj muaj protein ntau (xws li qe), cov pov thawj qhia tau hais tias ntau cov lus teb los ntawm cov tshuaj hormones puv. Yog li ntawd, qe tau qhab nia siab heev ntawm qhov ntsuas hu ua satiety ntsuas9.
Cov kev tshawb fawb tau rov pom dua tias cov qe noj, tshwj xeeb tshaj yog thaum ua ke nrog cov fiber ntau, txhawb kev xav kom puv thiab txo cov zaub mov noj thaum noj mov tom qab piv nrog lwm cov zaub mov uas muaj calorie ntau ntau.5-8.
Yog li ntawd, tus lub zog ntawm cov protein hauv qe tuaj yeem pab tib neeg txhim kho lawv txoj kev tswj hwm qhov hnyav.
Zoo tagnrho rau pluas tshais
Vim lawv siab satiety, qe tej zaum yuav pab tau tshwj xeeb rau kev tswj yuag thaum noj tshais.
"Kev noj zaub mov uas muaj cov protein ntau (20 - 30g) zoo li ua rau muaj kev noj qab haus huv rau qee lub sijhawm, txhawb nqa tus neeg kom txo tau cov zaub mov noj thaum lub sijhawm ntawd." Dr Dhurandhar qhia meej.
“Kev noj cov zaub mov no ua ntej hnub tuaj yeem muab rau "kev tiv thaiv satiety" los yog qhov kuv xa mus li “Protein Shield” thaum lub sij hawm ib feem ntawm ib hnub thaum ib tug zoo li yuav raug rau noj ntau yam khoom noj.
Metabolic tus nqi
Qe kuj tseem tuaj yeem pab txhawb koj cov metabolism los ntawm cov txheej txheem hu ua cov nyhuv thermal ntawm cov zaub mov: "Kev noj zaub mov muaj protein ntau tuaj yeem ua rau muaj kev cuam tshuam ntawm cov khoom noj. txhawb cov metabolism nyob rau hauv lub sij hawm luv luv mus rau ntau dua li cov nplua nuj nyob rau hauv carbohydrates los yog rog, vim lub zog ntau dua ntawm lub cev xav tau los ua cov khoom noj uas muaj protein ntau. "
Qhov tseeb, raws li kev tshawb pom ntawm 2014 txoj kev tshawb fawb, cov protein ua rau tus neeg metabolic nce li 15-30%.10!
Peb tau tawg nws
Dr Dhurandhar xaus lus tias yog vim li cas qe yog a natural ally rau kev tswj qhov hnyav: "Lawv muaj cov calories tsawg tab sis cov khoom noj muaj txiaj ntsig, thiab ib qho chaw zoo ntawm cov protein zoo."
Qhov tseem ceeb yog noj koj cov qe ua ib feem ntawm ib noj qab nyob zoo, balanced diet, nrog rau lwm cov khoom noj muaj txiaj ntsig zoo, xws li zaub thiab nplej tag nrho, kom nkag mus rau tag nrho lawv cov txiaj ntsig zoo thiab tswj koj qhov hnyav dua.
References
10 Pesta D, & Samuel, V (2014)
Txhawb lub zog ntawm lub qe!
Txhawm rau pab koj txhawb nqa lub zog noj zaub mov ntawm lub qe, IEC tau tsim cov cuab yeej kev lag luam rub tawm, suav nrog cov lus tseem ceeb, ntau yam ntawm cov qauv kev tshaj tawm xov xwm, thiab cov duab sib xws rau Instagram, Twitter thiab Facebook.
Download tau cov cuab yeej kev lag luam (English)
Download tau cov cuab yeej kev lag luam (Spanish)Hais txog Dr Nikhil Dhurandhar
Dr Nikhil Dhurandhar yog ib tug tswv cuab ntawm International Egg Nutrition Center's (IENC) Ntiaj Teb Cov Kws Noj Khoom Noj Khoom Haus Pab Pawg thiab Thawj Tswj Hwm thiab Xib Fwb ntawm Department of Nutritional Sciences ntawm Texas Tech University, USA. Raws li tus kws kho mob thiab kws kho mob biochemist, nws tau koom nrog kev kho mob rog thiab kev tshawb fawb rau 35 xyoo. Nws txoj kev tshawb fawb tsom mus rau molecular biological yam ntawm kev rog rog thiab ntshav qab zib tshwj xeeb, rog rog vim muaj kab mob, thiab kev kho mob ntawm kev rog rog. Nws tau ua ntau yam kev tshawb fawb soj ntsuam los soj ntsuam cov nyhuv ntawm cov tshuaj nrog rau cov khoom noj xws li noj tshais cereals los yog qe, ntawm rog, satiety thiab ntau yam metabolic tsis. Nws cov kev tshawb fawb pioneering pom lub luag hauj lwm ntawm cov qe hauv inducing satiety thiab poob phaus.
Ntsib cov seem ntawm peb Pawg Kws Tshaj Lij