Kupwanya Egg Nutrition: Zai-yakasarudzika mubatsiri wehuremu manejimendi
Munyika yose, kufutisa kwakawedzera zvakapetwa katatu kubvira muna 1975, uye iye zvino kupfuura 39% yevanhu vakuru vane makore anopfuura 18 vakafuta kana kuti vakafuta1. Vanhu vazhinji vanoona zvakaoma kuwana uye kuchengetedza uremu hune hutano, asi vachiramba vachidya kudya kwakadzikama kune zvese zvinovaka muviri zvinodiwa nemuviri.
Kana iwe uchitsvaga chakavanzika chehuremu manejimendi, isu tinofunga tinogona kunge takachitsemura! Mazai ane basa rakakosha rekuita mukuchengetedza huremu hune hutano uye kudya kwakaringana.
Yakaderera mumakirori
Mazai anopa 13 zvinokosha zvinovaka muviri uye mavhitaminzi, uyewo 6 magiramu e protein2. Pamwe chete nokunaka kwese uku kunovaka muviri, zai rimwe hombe rine chete 70 macalorie.
"Makarori emuzvokudya ndeye chinhu chakakosha zvikuru mukuona kubatsira kwechikafu mukudzora uremu”, vanotsanangura Dr Nikhil Dhurandhar, nhengo yeInternational Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye Sachigaro uye Purofesa paDhipatimendi reNutritional Sayenzi paTexas Tech University, USA.
Nemazai, unogona kuwana akawanda ezvikafu zvakakosha zvinodiwa nemuviri wako, pasina kuwandisa pane zvecalorie zvemukati.
Yakakwirira mumapuroteni
Pamwe chete nekushomeka kwemakoriyumu, mazai akatakurwa yemhando yepamusoro mapuroteni, kukubatsira kuti unzwe wakakwana kwenguva yakareba.
Kunyange zvazvo kune nzira dzakawanda dzekugadzirisa uremu, kuchengetedza nzara pasi pekutonga kunogona kubatsira zvikuru. Zvokudya zvine mapuroteni akawanda zvakaratidzwa kuderedza kudya uye kuwedzera kuzara zvichienzaniswa necarbohydrates kana kuti mafuta-dense foods (pasinei nenhamba imwe cheteyo yemacalorie!)3-8.
"Satiation kunzwa wakaguta kunogona kubatsira kurega kudya zvokudya panguva yakatarwa.” Vanotsanangura Dr Dhurandhar: “Satiety ndiyo nguva iyo kunzwa ikoko kunotora, kutozosvikira pakudya kunotevera.”
“Kuyera kuguta tinowanzo shandisa zviyero zvine chinangwa, kwatinonyora huwandu hweropa hwemahomoni enzara kana mahormone ekuzara tisati tadya uye tapedza. Izvi zvinofananidzwa pakati, kana kuti mukati, vanhu, kuti vaone zvavanoda pakudya kwakati.”
Muchiitiko cheprotein-rich food sources (semazai), uchapupu hunoratidza mhinduro huru kubva kumahomoni ekuzara. Izvi zvinoita kuti mazai asvike pachiyero chinonzi the satiety index9.
Zvidzidzo zvakaratidza kakawanda kuti kudya kwezai, kunyanya kana kwakabatanidzwa nefiber, kunokurudzira kunzwa kuguta uye kuderedza kudya panguva yekudya kwekupedzisira kana zvichienzaniswa nezvimwe zvekudya zvine macalorie akafanana.5-8.
Saka, the simba reprotein mumazai anogona kubatsira vanhu kuvandudza uremu hwavo.
Ideal for breakfast
Nekuda kwekuguta kwavo kwakanyanya, mazai anogona kunyanya kubatsira pakugadzirisa uremu kana adyiwa panguva yekudya kwemangwanani.
"Kudya kwekudya zvine mapuroteni akawanda (20 - 30g) kunowanzokurudzira nekuchengetedza satiety kwenguva yakati, zvichiita kuti munhu aderedze kudya panguva iyoyo." Dr Dharandhar vanojekesa.
"Kudya mhando dzekudya idzi mangwanani-ngwanani kunogona kupa "Satiety protection" kana zvandinoreva "protein nhovo" mukati mechikamu chezuva apo munhu angangove ari pachena pakudya zvakasiyana-siyana zvezvokudya.
Metabolic chiyero
Mazai anogona zvakare kubatsira kusimbisa metabolism yako kuburikidza nemaitiro anonzi thermic effect yechikafu: "Kudya chikafu chine mapuroteni anogona kukurudzira metabolism munguva pfupi kusvika pamwero mukuru kupfuura ayo akapfuma mumacarbohydrates kana mafuta, nekuda kwehuwandu hwesimba rinodiwa nemuviri kugadzira chikafu chine mapuroteni.
Muchokwadi, maererano nezvakawanikwa muongororo ye2014, mapuroteni anowedzera mwero wemetabolism yemunhu ne15-30%.10!
Takatsemura
Dr Dhurandhar vanopfupikisa kuti sei mazai ari mubatsiri wechisikigo kune uremu utariri: “Idzo dzine macalorie mashoma asi dzakatsiga, uye inopa yakanaka mapuroteni emhando yepamusoro.”
Chinokosha ndechekudya mazai ako sechikamu che kudya kwakanaka, kwakadzikama, pamwe nezvimwe zvikafu zvakapfuma, senge miriwo uye zviyo zvakakwana, kuti uwane kunaka kwavo kwese uye kudzora uremu hwako zviri nyore.
References
7 Vander Wal JS, nevamwe (2005)
8 Vander Wal JS, nevamwe (2008)
10 Pesta D, naSamueri, V (2014)
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Dhaunirodha zvishandiso zveindasitiri (Chirungu)
Dhaunirodha zvishandiso zveindasitiri (Spanish)About Dr Nikhil Dhurandhar
Dr Nikhil Dhurandhar inhengo yeInternational Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye Sachigaro uye Purofesa paDhipatimendi reNutritional Sayenzi paTexas Tech University, USA. Sachiremba uye chikafu chebiochemist, anga achibata nekurapa kufutisa uye tsvagiridzo kwemakore makumi matatu nemashanu. Tsvagiridzo yake inotarisa pane mamolecular biological maficha ekufutisa uye chirwere cheshuga kunyanya, kufutisa nekuda kwemavhairasi, uye kurapwa kwekiriniki kwekufutisa. Akaita zvidzidzo zvakawanda zvekiriniki kuti aongorore mashandiro emishonga pamwe nechikafu senge zviyo zvemangwanani kana mazai, pakufutisa, kuguta uye akasiyana metabolic paramita. Zvidzidzo zvake zvekupayona zvakaratidza basa remazai mukukurudzira kuguta uye kuderedza uremu.
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